FREE: Diet Simple Farm-to-Table Spring Cookbook

Enjoying Dark Chocolate Dipped Strawberries at the Farmers Market

Celebrate Your Transformation to a Healthier Lifestyle

I’m enthusiastically and gratefully giving you my most cherished spring recipes from my new upcoming Farm-to-Table cookbook FREE, because I appreciate you – my clients and friends – so much. I feel privileged to be part of your life – as your personal guide in your life and health transformation.

Creating a “Diet Simple” Support Community on Facebook

I really enjoy hearing from you, getting regular updates about your health, your family, and your life. So, I’m going to take it to the next level and form an online “Diet Simple” community on Facebook. It will be our online space to support each other, share our cooking adventures, and celebrate our ongoing transitions to a healthier lifestyle and body weight. To encourage you to get in the habit of Facebooking with me, I’m running a contest with prizes I think you’ll love! Follow the instructions below…

Cover design by Eagle Publishing and Viggy Parr

Click my book (above), and you’ll find my book to download…

Diet Simple Contest

1. Download and/or print my new Diet Simple Farm-to-Table Spring recipes,
2.  Try one of the recipes – or more – and share a picture and your impressions on my “Diet Simple by Katherine Tallmadge” Facebook page,
3. Everyone who posts a comment or picture will be entered into the contest,
4. Refer a friend to do the same, they’ll be entered, and you’ll be entered into the drawing twice.

The Winner: Chooses From the Following Prizes

1. A guided, personal shopping trip to the Farmers Market,
2. Private chef-for-a-night (I cook dinner at your home while you provide the ingredients),
3.  A 5-session nutrition counseling program,
4. A talk at your (local Washington, DC) workplace or conference, or
5.  Come up with your own idea, and I’ll consider it!

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Discover Puglia, Italy: The Source of the Mediterranean Diet

“I am very high on Puglia,” says Celebrity Chef, Mario Batali. “It is the next Tuscany for the American traveler…exotic... yet accessible”

Discover Puglia, Italy with me, and together, experience a rare, personalized, insider tour with local native, Silvestro Conte. Puglia, the source of the Mediterranean Diet and the most delicious food in the world, has amazing landscapes, mesmerizing beaches, 3,000+ years of history, exciting folklore, evocative art, gorgeous culture, and more.

Seven Reasons to Love Puglia

1. The History: 3,000+ years, still alive and part of our 21^st century astoni-shingly advanced mindset. It’s alive in the languages, in the culture, in the cuisine, in the traditions and in the art. Unlike other parts of Italy, Puglia is a  layercake of history.

Castel del Monte (photo by Silvestro Conte)

2. The Food: “I am very high on Puglia,” says Celebrity Chef, Mario Batali. “It is the next Tuscany for the American traveler…exotic… yet accessible” Puglia’s Cuisine is the original source of the Mediterranean Diet. It’s not easy to summarize the rich simplicity and flavor of Puglia’s cuisine. Cooking is based on the FRESHNESS of the ingredients — from vegetables to seafood.  You will taste and feel it at all the unique restaurants we will visit, with Silvestro’s extended family, and at the Epifani family mansion. Our tour base will be Ceglie Messapica, Silvestro’s hometown, and renowned as the Gastronomic Capital of Puglia.

Appetizers by Silvestro's Family (photo by Silcestro Conte)

3. The Wines: “This magical wine destination is a thin peninsula packed tight with stunning beauty and surrounded by some of the bluest waters in Europe,” says Wine Enthusiast Magazine, which listed Puglia as a “TOP TEN Wine Travel Destination for 2013.” Primitivo, Negroamaro have been enjoyed for over 2,000 years, and are now familiar to the world and celebrated by wine connoisseurs. We’ll visit some little or at all unknown, yet outstanding wineries. Not neglecting homemade wine….

"This magical wine destination is a thin peninsula packed tight with stunning beauty and surrounded by some of the bluest waters in Europe," said Wine Enthusiast Magazine, which listed Puglia a TOP TEN Wine Destination for 2013

4. The Olive Oil:  Puglia is Italy’s greatest producer of olive oil. Some of the purest and most flavorful olive oil you will taste in Italy comes from here.  More than 65 millions olive trees are masterpieces in themselves, contorted yet majestic. Our tour includes olive oil tasting at family mills.  The Mediterranean Diet was born here.

A single Olive Tree Stands Next to a Trulli, mortarless homes from the 1200s (photo by Silvestro Conte)

5. The Beaches: Puglia boasts 500 miles of coastline (sand, rocks, cliffs), surrounded by turquoise blue waters.  Take Pescoluse, for instance : given the kaleidoscopic color of the water and its fine white sand, you’ll be thinking you’re in the Caribbean…or the Maldives.

Silvestro's Favorite Local Beach (photo by Silvestro Conte)

6. The Architecture: You’ll see structures you won’t find anywhere else in Italy, such as the trulli, the conical, mortarless stone farmhouses started in the 1200s. Historically the target of many invasions, Puglia is filled with fortified farmhouses or masserie. All invaders left their architectural mark, including the mesmerizing baroque style in Lecce (known also as “Florence of Puglia”).

An Illuminated Castle in Celebration of its Patron Saint

7. The People: the Pugliese people  take to the highest level the typical Italian’s warm and welcoming attitude. Guided by Silvestro, you’ll  learn about the traditions, languages, wines, olive oil, pasta, bread, cheeses and mozzarella at small old family farms, ceramics, pizzica, an ancient folk dance..

Pizzica Dance

Eating out in Puglia

When: September 14 – 22, 2013 (7 full days, 7 nights, arriving in Bari September 15)

The size of the group will be limited to 18, so please book early!

For more detailed information, contact: Silvestro Conte (202)290-5835  Silvestro@YourItalia.com  www.YourItalia.com

Ceglie Resort - Where We Will be Staying for 7 days & nights

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Katherine’s Market Recipe: Strawberry & Rhubarb Soup

Soupe aux Fraises et Rhubarbe (photo by Alison Eaves)

Today is the 3rd “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…

For my “Soupe aux Fraises et Rhubarbe,” I recommend you buy the strawberries and rhubarb at Rose Park Farmers Market on Wednesday afternoons, the Glover Park-Burleith Farmers Market Saturday, or the  Dupont Circle’s Fresh Farm Market on Sunday.

Soupe aux Fraises et Rhubarbe
(Strawberry and Rhubarb Soup)
by Katherine Tallmadge, M.A., R.D.

Serves 4

Ingredients

1 Tablespoons Canola Oil
3 stalks Rhubarb, pealed and cut into 1.4 inch chunks
2 cups hulled and sliced fresh Strawberries
4 ounces fresh Orange Juice
1/4 cup Sugar
3/4 cup Nonfat or Low Fat Vanilla Yogurt
4 fresh Mint Leaves

Procedure:

Heat the oil in a saucepan over medium-high heat. Use a pan large enough to hold all of the ingredients. Add the rhubarb and saute about a minute. Reduce heat to medium, cover and cook for about 7 minutes, or until the rhubarb is tender. Remove from the heat and let cool. Add the strawberries, orange juice, sugar and 1/2 cup of the yogurt and blend with an immersible hand blender (I like the Cuisinart Smart Stick). Cover and refrigerate for at least one hour or until it is well chilled.

Presentation:

Pour the soup into four small chilled bowls. Place a 1 Tablespoon dollop of yogurt and a fresh mint leaf on each bowl.

Did you know that there are 200 seeds on each strawberry?

Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”

Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol.

Soupe aux Fraises et Rhubarbeis adapted from “The French Culinary Institute’s Salute to Healthy Cooking” (Rodale Press, 1998), one of my favorite cookbooks, which I highly recommend!

For more of my fantastic spring recipes…

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Dark Chocolate Dipped Strawberries – Katherine Demonstrates at Farmer’s Market Sunday

Join me this Sunday 11 am to 2 pm at the new College Park Farmers Market! I’ll be demonstrating dark-chocolate-dipped strawberries using the season’s first strawberries. I just bought several quarts at my local Rose Park Farmers Market, and they are sweet and tender – just as they should be when they’re picked locally at peak ripeness.

Today is the 2nd “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…

For my “Dark-Chocolate-Dipped Strawberries,” I recommend you buy the strawberries at Rose Park Farmers Market,  Dupont Circle’s Fresh Farm Market on Sunday or come visit me demonstrating this incredible recipe on Sunday at the new College Park Farmers Market.

Dark Chocolate Dipped Strawberries
by Katherine Tallmadge, M.A., R.D.

Serves 6 – 8

Ingredients:

For the Fondue:
½ cup Skim Milk
8 ounces Semisweet Chocolate, finely chopped
1 teaspoon Vanilla Extract

To Serve:
2 quarts Whole Strawberries (or other seasonal fruit)
Long toothpicks or Kebab Sticks
Finely Chopped Nuts (optional)
Course Ground Coffee (optional)
Granola (optional)

Heat the milk in a double boiler. When the milk begins to bubble around the edges, turn off the heat, and whisk in the dark chocolate chips. When melted, mix in the vanilla. Be careful not to burn the chocolate! Keep it on very low heat or in a double boiler. Pour into a fondue pot, keep on low, stirring occasionally. Spear each strawberry or piece of fruit with a long toothpick or kebab stick, and dip into the chocolate. If desired, roll in a bowl of chopped nuts, granola – or for the adults: course ground coffee for “mocha” dipped strawberries. To harden the chocolate, place each chocolate-dipped strawberry separately on parchment paper and let cool.

About 160 calories per serving, which is 1/8 of the recipe. Tthe strawberries are only 2 to 6 calories each, depending on their size.

Did you know that there are 200 seeds on each strawberry?

Strawberries are members of the Rose family and there are over 600 different varieties. Choose freshly picked, ripe berries, as they will be the tastiest and will have the most nutrients. “Look for berries fully formed, bright red, without bruising or soft spots and with fresh-looking green caps,” says Janie Hibler in “The Berry Bible.”

Strawberries are considered a “superfood.” They have one of the highest antioxidant and nutrient contents of all foods, yet they are low in calories, so you can eat them in unlimited quantities. In fact, for your health, the more the better! “A serving of eight strawberries contains more vitamin C than an orange. Strawberries are also rich in folate, potassium, and fiber. They’re especially high in cancer- and heart-disease-fighting phytonutrients (beneficial plant compounds) called flavonoids, anthocyanins, ellagic acid, quercetin, catechin, and kaempferol.

Is it true that a chocolate a day will keep the doctor away?

The cacao bean, grown mainly in Latin America, Africa and Asia, is loaded with beneficial compounds. In fact, its early uses, dating back 3,000 years were mainly medicinal. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning “Food of the Gods.”

Cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa’s benefits, may help maintain a healthy vascular system, relax blood vessels, reduce blood clotting – an aspirin-like affect –reduce oxidative damage, inflammation, and improve blood flow. All of which reduces heart disease risk.

If you’re eating chocolate for health benefits, you’ll need to be very discriminating in your selections. You’ll get more flavanols, and therefore health benefits, with less processing. The first choice is cocoa, which isn’t Dutch processed – as when cocoa is “Dutch processed with alkali” the flavanols are reduced. Look for chocolate which has the highest percentage of cocoa as possible and to save calories, look for chocolate with lower fat and sugar levels. In general, cocoa is your best first choice. Second choice is a semisweet or bittersweet chocolate with a high cocoa percentage. Some chocolates go as high as 85% cocoa, but legally can be as low as 35%. I recommend no more than an ounce a day, which may be about 110 – 150 calories, depending on the chocolate. Any more than that and you’re probably going to take in too many calories for weight control.

The numbers:

Type of Chocolate                                                                                     Mg Flavonols                        Calories
1.3 oz Dark Chocolate Bars, Average*:                     82 mg                                        187

1.3 oz Milk Chocolate Bars, Average*:                      42 mg                                        198

1 TBSP Unsweetened Cocoa Powder, Average*:                 75 mg                                        12

• *USDA’s Nutrient Data Laboratory

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Nutrition for Maximizing Brain & Heart Health – Monday at Woodmont Country Club

Most people know that nutrition is crucial for heart health, even if the specifics are sometimes a bit confusing. But very few people realize just how important nutrition is for brain health, and that the two intersect quite nicely.

My clients regularly ask me: Do certain foods affect my brain? My answer: Yes! What you eat profoundly affects the brain, memory, and mental function. And – lucky for us – scientific research confirms brain and heart health benefit from similar foods, nutrients and behaviors (Read my article, “Maximizing Brain Health Do’s and Don’ts). Katherine will discuss state-of-the-art knowledge of how you can maximize your brain and heart health through nutrition at the First Annual “Go Red For Women Wellness Symposium” at the Woodmont Country Club in Rockville, Maryland on Monday, May 29.

Go Red For Women® celebrates the energy, passion and power we have as women to band together to wipe out heart disease and stroke.

The American Heart Association cordially invites you to the
First Annual Go Red for Women Wellness Symposium
in conjunction with the 29^th Annual Golf Tournament

Monday, April 29, 2013
10:00 am – 2:00 pm
Woodmont Country Club
Rockville, MD

 Explore and celebrate your health and well-being at the First Annual Go Red for Women’s Wellness Symposium. Join other strong women from across DC, Maryland and Virginia for a powerful, meaningful day to join forces, raise funds for the American Heart Association, and commit to ending heat disease and stroke – the number one killer of women.

Learn how heart disease affects a family and how you can help stop heart disease in our lifetime, while experiencing new ways to nurture your body, mind and spirit in a relaxing and welcoming atmosphere for women of all ages. Choose three expert-led workshops from an array of dynamic topics including healthy cooking, nutrition, fitness, weight loss, beauty and happiness.

The day ends with a heart-healthy lunch, keynote speaker, and inspirational survivor story.

Schedule (Subject to Change)

10:00AM – Registration 

10:30AM – Session One

Julia Miles-Davis: Image Consultant
Katherine Tallmadge, MA, RD: Nutritionist, Author of “Diet Simple,” President of Personalized Nutrition

11:15AM – Session Two

Celebrity Chef Huda: Heart-Healthy Cooking Demonstration
Debra Chandler, Emily Richards, and Caroline Adams Miller: Moderated by Kathy Wilson: You First – Health, Wealth and Happiness with a Panel of  Experts

Noon – Session Three

Debi Bevins: Zumba!
Antonisha Bennett: CPR Training and Blood Pressure Screening

12:45PM – Heart-healthy Lunch & Keynote Speaker

Michelle Albert, Chief of Cardiovascular Medicine at Howard University Hospital: Keynote Speaker
Andrea Wongsam: Survivor

 Tickets are $100 and help the American Heart Association fund cutting edge research, conduct lifesaving public and professional education programs, and advocate to protect public health.  For more information or to reserve tickets, please contact

Eliza Kanovsky at eliza.kanovsky@heart.org or 703.248.1717

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The “Puree of Asparagus Soup with Tarragon” Diet

Mark Indre lost 40 pounds with Katherine's Diet Simple soup recipes. His favorite: "Puree of Asparagus Soup with Tarragon"

Why Soup???  The science…

I love soups… Filling… Comforting… Psychologically Satisfying. Here’s why soups cause weight loss: Classic studies have found that as long as the volume of a food is high – even though the volume is created by just water or air and adding zero calories, people can feel full with fewer calories. In one study, researchers varied the water content in three different first courses to see how it would affect peoples’ intake at the main course. The study subjects were fed either 1) chicken rice casserole, 2) chicken rice casserole served with a glass of water, or 3) chicken rice soup – basically the casserole with water/broth added. The researchers found the subjects who ate the soup consumed 26 percent less, about 100 calories fewer, at the main course, compared to the other conditions.

Researchers surmise that a large food volume caused by water, even without added calories, helps us feel more satisfied for several reasons. It causes stomach stretching and slows stomach emptying, stimulating the nerves and hormones that signal feelings of fullness. Also, visually seeing a large volume of food can increase your ability to feel satisfied by it, even though the calories are relatively low. Finally, the larger a meal and the longer a meal goes on, studies show, your satisfaction declines and you lose interest in completing it. Water is the component in food which has the largest influence on how much you eat. This study, and many others like it, find eating a high-water-content, low-calorie first course, such as soup, enhances satisfaction and reduces overall calorie intake.

Bottom Line: Lose 20 pounds: Start lunch or dinner with a bowl of broth-based vegetable soup OR turn main courses into soups by adding water or broth. Save 200 calories a day! Do this every day and lose twenty pounds in one year… Wasn’t that SIMPLE? And oh…. so painless!

Puree of Asparagus Soup with Tarragon (Photo by Mark Indre)

Katherine’s Puree of Asparagus Soup with Tarragon
This sublime, pale green soup may be served warm or cold.

Serves 8 to 10

Ingredients:
2 pounds Asparagus, cleaned, tough ends removed, cut into 1.5 inch pieces
1 Tablespoon Canola Oil
1 Leak, cleaned and sliced, white and light green parts only
1 medium Onion, chopped
1 clove of Garlic, mashed
Pinch of Salt and Freshly Ground Pepper
Vegetable Broth (see recipe) or Chicken Broth
2 Medium Potatoes, diced
1 Bay Leaf
A few sprigs of Fresh Thyme and Parsley
1 Tablespoon Fresh Squeezed Lemon Juice
Garnish: 1 Small Bunch Fresh Tarragon, chopped

Vegetable Broth:
Use the cleaned tough ends and scraps of the asparagus and leek. Add 1 onion, 1 garlic clove (or more), and 2 quarts of water. Other vegetables you happen to have could also be thrown in, such as a carrot and/or a celery stalk. Let simmer about 30 minutes and strain.

Soup Preparation:
Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks into approximately 1.5 inch pieces.

Heat oil in heavy-bottomed pan. Add the leak, onion and garlic and cook over medium heat until softened, about 5 minutes. Add the broth, the potatoes, and herbs and simmer about 30 minutes. Add half of the asparagus and simmer another ten minutes. Remove the herbs.

Using an immersible hand blender (ie, Cuisinart’s Smart Stick), puree the soup, add the lemon juice and salt and pepper to taste.

Meanwhile, steam or broil the remaining asparagus for 5 minutes, until barely tender.  Strain and cover in ice water to stop the cooking process and prevent limp, over-done asparagus.

Serve the soup, garnishing each bowl with the sliced asparagus and a pinch of chopped fresh tarragon.

Asparagus is packed with nutrients. Low in calories, it’s an excellent source of folic acid, Vitamin C, Thiamin, and Vitamin B6. Asparagus, like other fruits and vegetables, is sodium-free, and contains no fat or cholesterol. It is an important source of potassium and many nutrients for boosting your immune system, preventing heart disease, lowering blood pressure and even preventing cancer. Asparagus has the highest levels of Glutathione, a potent cancer fighter , according to the National Cancer Institute. Asparagus is also high in Rutin, valuable in strengthening the blood vessels.

Puree of Asparagus Soup with Tarragon is adapted from “The Vegetarian Feast” by Martha Rose Shulman, a cookbook I highly recommend.

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Nutrition for Strength, Bones & Balance: Free Lecture Tonight

I plan on aging gracefully and adventurously... and will help you do the same! Hear my secrets tonight...

Bad news about aging: Starting in your 30s, your body begins losing muscle, bone mass, strength, and balance. This puts your health, energy, and ability to age gracefully in serious danger.

The good news: You can change this very real and scary picture with what you eat – and some of the news is surprising: For instance, saving your bone and muscle mass may have nothing to do with how much protein, calcium, or vitamin D you consume or even weight-bearing exercise you do! This is new and exciting state-of-the-art science. Hear my Georgetown Village lecture tonight – while nibbling on tasty appetizers and drinks – about how you can maximize your muscle, bone mass, strength and balance through nutrition.

Who: Katherine Tallmadge, M.A., R.D. President, Personalized Nutrition / Author, “Diet Simple”
Sponsored by: Georgetown Village
When: Thursday, April 18, 2013 at 6:30 pm
Where: St. John Episcopal Church’s Blake Hall, 3240 O Street, N.W. Washington, DC 20007
RSVP: Lynn Golub-Rofrano  lynn@georgetown-village.org  or  202.999.8988
Cost: FREE

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On CNN: An Egg-A-Day Does Not Increase Heart Disease or High Blood Pressure Risk (Breakthrough Study)

My clients regularly ask me, “Should I be eating eggs? My doctor tells me they’re ‘poison,’ and to avoid eggs because they’ll increase my cholesterol.”
My response?  ”That’s OLD NEWS!” Read the updated scientific reports on eggs and find out why…

Most of the studies I’ve seen conclude that eggs are fine – and may even improve your health – as they contain nutrients difficult to find in other foods. Get more facts in my egg article (originally published in The Washington Post)… I also featured eggs in my most recent Washington Post article, “7 So-Called ‘Bad’ Foods That Are Actually Good For You.”

More importantly, a new report published in the British Journal of Medicine in January, which reviewed 17 different egg studies, concluded, “Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke.” See the details…

The Study: British Medical Journal 2013; 346 doi: http://dx.doi.org/10.1136/bmj.e8539 (Published 7 January 2013)

Study Conclusions: ”Higher consumption of eggs (up to one egg per day) is not associated with increased risk of coronary heart disease or stroke. The increased risk of coronary heart disease among diabetic patients and reduced risk of hemorrhagic stroke associated with higher egg consumption in subgroup analyses warrant further studies.”

Bottom Line: ”Your nutritional needs and food choices should be personalized. You should enjoy food and eating, as it is one of the basic pleasures in life!”

Interesting quotes from the study: “We considered several potential reasons for the lack of an overall association between egg consumption and coronary heart disease or stroke. Although dietary cholesterol influences plasma concentrations of serum cholesterol, the effects are relatively small.10 In addition, epidemiologic studies have found weak or little association between dietary cholesterol intake and cardiovascular disease risk.10Apart from dietary cholesterol, saturated fat and dietary patterns might also influence blood cholesterol levels,44 45 46 suggesting that compliance with general dietary recommendations instead of simply reducing egg consumption could have a greater effect on the risk of cardiovascular disease. Additionally, individual differences in response to dietary cholesterol vary greatly, which could affect the association between egg consumption and risk of coronary heart disease and stroke. Moreover, several studies have shown that egg consumption favors the formation of larger LDL and HDL particles, which might enhance protection against atherosclerosis.47 48

“The associations between egg consumption and risk of coronary heart disease and stroke were similar in subgroup analyses, which were defined by sex, study location, number of cases or participants, duration of follow-up, repeated egg consumption measurements, study quality, and whether diet variables or cholesterol levels were controlled for in models. An increment of one egg consumed per day did not significantly increase risk of coronary heart disease or stroke in any of the categories.”

“However, among diabetic participants, higher egg consumption was associated with a significantly elevated risk of coronary heart disease. On the other hand, higher egg intake was associated with a lower risk of hemorrhagic stroke. These subgroup results should be interpreted with caution, because only a few studies focused on diabetic participants and particular stroke subtypes.” 

Other than cholesterol, eggs are a good source of other nutrients such as high quality protein and vitamin D. In the Diet, Obesity, and Gene (Diogenes) Project, increased protein consumption together with a modest reduction in glycemic index was beneficial for weight control.49 Substituting protein for carbohydrate also partly resulted in lower blood pressure, improved lipids levels, and concomitantly reduced cardiovascular risk.50 Higher vitamin D intake might have beneficial effects on the reduction of visceral adipose tissue51 and other cardiovascular risk factors52.”

Another possibility is that lifestyle factors associated with egg consumption might have obscured a positive association between egg consumption and risk of coronary heart disease and stroke. However, regular egg consumption tends to be associated with unhealthy lifestyle factors such as smoking and physical inactivity.34 36 53Higher consumption of eggs is also likely to be associated with increased consumption of red and processed meats.36 These confounding factors tend to exaggerate rather than mask the association between egg consumption and cardiovascular disease risk. One study found that participants with high levels of cholesterol in the blood were more likely to reduce their egg consumption than others.40 However, our subgroup analysis showed that the association between egg consumption and coronary heart disease was similar in the models, with or without adjustment for cholesterol levels.

Recently, a cross sectional study assessed the total plaque area in patients attending Canadian vascular prevention clinics to determine whether the atherosclerosis burden was related to dietary egg intake.54 The study found a strong positive association between the number of egg yolks and the degree of atherosclerosis measured by plaque areas. However, the study did not assess or adjust for other dietary or lifestyle factors and did not examine hard cardiovascular disease endpoints. The cross sectional nature of the study also limited causal interpretation of the data. Therefore, the results from this cross sectional analysis should be interpreted with caution.55 The findings from our meta-analyses of prospective cohort studies do not support a positive association between egg consumption and cardiovascular disease outcomes in the general population.

Subgroup analyses have suggested a positive association between egg consumption and coronary heart disease risk in diabetic patients. Among diabetic populations, decreased plasma levels of apolipoprotein E, together with increased levels of apolipoprotein C-III could lead to abnormal cholesterol transport, which might increase the risk of coronary heart disease.56 57 The adverse effect of egg consumption on lipoprotein profile and glycemic control could contribute to the elevated risk of coronary heart disease in diabetic populations.

 Authors:  Ying Rong, doctoral student, Li Chen, research fellow, Tingting Zhu, research fellow, Yadong Song, research fellow, Miao Yu, research fellow, Zhilei Shan, research fellow, Amanda Sands, doctoral student, Frank B Hu, professor, Liegang Liu, professor

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Sieze the New Year!

Katherine Flies in a Fighter Jet for the New Year

What are your hopes, dreams and desires for 2013? The new year is a valuable opportunity to improve the quality of your life and happiness. Here’s how to make the best of it…

Now, move mindfully across the threshold into 2013 filled with ideas, possibilities and plans! Analyze people who will continue to be important, ideas to explore, places to spend time, important events and things to carry over from last year to this year.

CREATING A “SENSE OF URGENCY”

An important aspect to making major changes in the world or in your own personal habits is to feel a sense of urgency about your goal. A sense of urgency, according to The Dalai Lama in “The Art of Happiness” – and scholars in this important field of psychological research, can be achieved two ways:

1) Remind yourself of your positive vision for success. For example, visualize yourself at your goal weight, healthy, feeling energetic and confident (see “Dream” in my best-selling book, Diet Simple), and

2) Ponder the negative consequences of not making a particular behavior change (a little fear can be a good thing – but just a little). For instance, in the morning as you’re considering two options: getting out of bed to exercise or sleeping just a little longer. Ask yourself: “Do I want to feel good today? Or do I want to feel crummy today?” Another example, as you’re driving home from work and deciding to grab some carry-out or to go home to eat the healthy meal you’ve already planned. Ask yourself: “Do I want to achieve my weight loss goal (insert positive vision here) or will I accept being the same weight and having the same health problems for another year?” “Do I want to stop taking these darn medications or will I be taking them forever – and even increasing the dosage? What will my doctor say?” “What kind of example am I setting for my children, my spouse? Is this a behavior I can be proud of?” etc. You get the idea…

ACHIEVING INCREASED HAPPINESS

Outlining the consequenses of your actions and acting on your long term goals, as opposed to momentary desires, helps you grow as a person and become a happier person, according to scientific research. It increases your general happiness level because you are making decisions which contribute to your long-term goals.

THE DOWNWARD SPIRAL OF GIVING IN

Usually, when we do something that feels good momentarily, such as giving in and staying in bed for 30 more minutes of sleep in the morning instead of exercising, or grabbing a coffee cake at the coffee shop when we originally just planned on buying coffee, our happiness level may increase (“oooh, this feels yummy!”) – but it’s only a temporary blip of happiness. It goes back to the same level it did before – once the temporary experience wears off – and nothing changes for the better in our lives. We may even become more depressed as we continue to “give-in” to these unfulfilling momentary desires and continue into a downward spiral.

MAKING THE HARDER, BUT MORE SATISFYING CHOICE

If, instead, we say to ourselves, “I’m getting out of bed NOW! I’ll feel terrible if I don’t, and I’ll never achieve my goals,” or “Will stopping to get carry-out change my life for the better? I’d be better off going home and eating something healthy as I want to lose weight, lower my cholesterol, etc,” or “I really don’t need that coffee cake, and I’ll feel terrible after eating it, and will it make me happier at the end of the day?” “Will this increase my happiness for the short term? Or for the long term?” Another more extreme example might be a drug addict relapsing. It feels great momentarily, but the feeling doesn’t last.

When you make a more thoughtful decision, which contributes to your longterm health – physical or psychological – you are more likely to achieve your life’s hopes, dreams and goals, you can actually increase your happiness level, feel happier more often and grow as a person.

WHY IT’S NOT ALWAYS EASY

It is not always easy in our society to make the healthy decision. It’s easier – and the norm, in fact – to be overweight and unhealthy. But, I’m convinced it is possible to be healthy in an unhealthy world with planning, practice, determination, and support (I’m here any time you need me!) - Besides, what’s the alternative?  

It takes effort to train your mind to work this way, but this is how we become better people and we advance as a society.

THE RESOLUTION SOLUTION:

HOW TO MAKE YOUR RESOLUTIONS SUCCESSFUL

“Forty to 50 percent of American adults will make New Year’s resolutions for self improvement. Scientific research indicates you are ten times more likely to change by making a New Year’s resolution compared to non-resolvers with the identical goals and comparable motivation to change,” says John C. Norcross, PhD, Professor of Psychology, University of Scranton and coauthor of “Changing for Good.”

Dr. Norcross recommends the following strategies, based on studies tracking successful New Year’s resolvers, and their differences with unsuccessful resolvers:

* Make realistic, attainable goals (See “Tiny Changes, Lasting Results” in Diet Simple’s Introduction),

*Develop a specific action plan (Fill out “Your Personal Goal Worksheet” in Diet Simple),

* Establish genuine confidence that you can keep the resolution despite the occasional slip. Confidence is a potent predictor of who succeeds in the new year! (creating your “sense of urgency” will be useful here – see above)

* Publicly declare your resolution. Public commitments are generally more successful than private decisions,

* Track your progress by recording or charting. Studies show self-monitoring one of the most important behaviors correlated with successful change (see “Write it to Lose It” in Diet Simple),

* Reward your successes (see “Get Sexy Lingerie” or “Kiss Your Spouse” in Diet Simple),

* Arrange your environment to help, rather than hinder, you. Limit exposure to high-risk situations and create reminders for your resolutions (see all of Diet Simple!),

* Expect occasional slips in your resolutions (see “Lighten Up!” in Diet Simple). Studies of successful weight loss maintainers show they experience just as many stressors and slips as weight relapsers; no one’s perfect after all (sorry to disillusion you)! The maintainers pick them self up, dust themselves off, and start all over again!

* Cultivate social support (see all of Diet Simple!). Successful weight loss maintainers are more likely to cultivate support from friends, loved ones, or professionals. It does take a village!

The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!

Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!

Music and Poetry

Music and poetry move me deeply, and in ways I don’t always understand. All we know is after hearing something, we feel so much better. I’ve made some selections that have made a difference for me and hope you enjoy them too.

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My Favorite Holiday Recipe: Winter Salad of Orange and Pomegranate

Winter Salad of Orange and Pomegranate

The simple pleasures in life always bring me the most joy. I especially love the holidays because it’s a time of year I get to spend precious moments with my family and friends. One of my favorite traditions is an annual “girls get-together” with 3 of my favorite girlfriends. We feast on the most fabulous “girl” food, share stories about our lives, and exchange thoughtfully chosen gifts. I’m always asked to bring the “salad,” which is really so  much more. This “salad” is a feast for the senses: salty, sweet, tart, crunchy – every texture, flavor and color imaginable. Developed by Persian Chef, Najmieh Batmanglij, it is a holiday home-run.

Winter Salad of Orange and Pomegranate
By Najmieh Batmanglij in “Cooking With Les Dames d’Escoffier”

 4 servings

Ingredients:

1 Cup (about 1 large pomegranate) pomegranate seeds
6 Large Oranges, peeled and cut into section, membrane removed
¼ Cup Finely Chopped Candied Orange Peel (store-bought or home-made)
½ Cup freshly squeezed Orange Juice
1 Tbsp freshly squeezed Lime Juice
1 tsp Orange Blossom Water
8 ounces Sheep’s milk cheese, such as Pecorino Romano OR aged Goat Cheese, cut into shavings with a potato peeler (I  use only 2 ounces)
1/3 Cup Chopped pistachios
Pistachio Oil or light-bodied Extra-Virgin Olive Oil

Instructions:

In a bowl, combine the pomegranate seeds, orange segments, candied orange peel, orange juice, lime juice and orange blossom water. Cover and chill in the refrigerator for at least 30 minutes. To serve, distribute the fruit mixture among 4 plates. Alongside the fruit, place a portion of cheese and top with the chopped pistachios and a light drizzle of oil. Serve immediately

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