New York Times’ “Breakfast Sweets” Article Misleads Readers

The Whole Story: Grains of Truth

Photo: USA Rice Federation

In the world of nutrition there seems to be no shortage of complexity and confusion. But I’ve found that simple and straightforward solutions are often strikingly successful. In no area is this more true than the remarkable power of whole grains. Over the years, countless clients have struggled with various gastrointestinal complaints such as constipation, bloating, or irritable bowel syndrome. Many have come to me after trying costly medications, usually with little relief.

In most cases, symptoms disappeared once they began increasing their fiber intake by eating adequate amounts of whole-grain foods. Some of my clients even teasingly call these foods their wonder drug. But while it’s true that whole grains are valuable for their fiber content, their benefits are much more vast. Whole grains play a profound role in health. A growing body of research shows whole grains- wheat, oats, rice, rye and corn, for example may help keep body weight down and prevent diabetes, heart disease and some cancers.

The importance of whole grains in health came to light in the 19th century when refining grains became popular-and its negative consequences were learned. In Asia, chickens were cured of symptoms of a human illness called beriberi, characterized by muscle wasting and nerve degeneration, when they were fed the discarded part of polished white rice. It was later found that the parts discarded during the refining process contain the essential nutrient, thiamin (a B vitamin) necessary to prevent beriberi.

In 1975, researchers Dennis Burkitt and Hugh Trowell published a book of scientific observations comparing the diet of Africans eating their native whole grains versus North Americans and British eating their diet of highly refined carbohydrates. The researchers described for the first time the role that whole, unrefined foods play in reducing the incidence of coronary heart disease, diabetes and cancer. Since then, numerous other research studies have chronicled the effects of whole grains on human health.

A whole grain has three parts: bran, germ and endosperm. The bran and germ contain fiber, Vitamin E, B vitamins (thiamin, niacin, riboflavin and pantothenic acid) minerals (calcium, magnesium, potassium, phosphorous, sodium, selenium and iron), protein, essential oils, antioxidants and phytochemicals (plant substances that may protect health). The endosperm contains mostly starch with a little protein and very few nutrients. When a grain is refined, turning whole wheat flour into white flour or brown rice into white rice, only the nutrient-poor endosperm is left. The riches found in the bran and germ are lost.

Food manufacturers and producers attempt to make up for the loss in nutrients by enriching refined grains (those found in breads, pasta, rice and cereals, for instance) with some essential nutrients, such as B vitamins and iron. But overwhelming scientific evidence has found major health differences in people who eat more whole grains compared to people who eat refined grains, proving enrichment doesn’t make up for the difference:

* Whole grains are our major source of fiber. The grain’s outer layer (the bran) keeps us regular and prevents constipation, hemorrhoids, diverticulitis and reduces risk for ulcerative colitis (Crohn’s disease).

* Whole-grain intake is strongly correlated with reduced cardiovascular disease. This is partly explained by the soluble fiber in grains (oats, rye and barley have the highest levels), which is associated with cholesterol lowering. But other substances in grains, such as antioxidants like Vitamin E, also play a role.

* People who eat more whole grains also have lower body weights, according to epidemiological research. This is attributed to the fiber, which promotes feelings of fullness in foods that are generally low in calories.

* Many studies have shown a strong link between whole-grain intake and reduced incidence of type II diabetes. This may be partly because the fiber in whole grains slows down stomach emptying, causing a lower rise in blood glucose and insulin. Also, whole grains contain nutrients such as Vitamin E and magnesium, which may help improve insulin sensitivity.

* Whole grains may also help prevent cancers, especially of the intestinal tract and maybe even breast cancer. Several theories have been put forth explaining the mechanisms. For one, the fiber speeds intestinal transit, which reduces exposure to potential carcinogens. Also, antioxidants enter the circulation through colon cells, providing long-term antioxidant protection through the entire digestive tract, according to Joanne Slavin, a professor in the department of food science and nutrition at the University of Minnesota in St. Paul. Ninety percent of a grain’s antioxidants aren’t released until they get to the colon, the last stage of digestion, where they may provide maximum protection against cancer.

Interestingly, grains are still a mystery to researchers. They are so complex and full of a multitude of different compounds, scientists are largely unsure of what components of the grain are responsible for the benefits.

“We’re not sure if the benefits are from the fiber or the phytochemicals,” says Simin Liu, assistant professor of medicine and epidemiology at Harvard. “In my opinion, it’s the thousands of phytochemicals in whole grains which produce most of the benefits.”

To prove his point, Liu points to a four-year National Cancer Institute-funded study of high-fiber cereals in which wheat bran was added in the processing as opposed to naturally occurring in a whole grain. Researchers were surprised to find the high-bran diet did not prevent colon polyps, often a precursor to cancer.

“The data doesn’t support the claim that added bran fiber or fiber supplements make a positive difference in colon cancer, which is why I like to use the term ‘whole grain foods’ instead of fiber. The data only point to whole foods,” says Liu.

But while whole grains provide this wide array of health benefits, most Americans don’t take advantage of them.

“American adults eat six to seven servings of refined grains but only one serving of whole grains a day, with children eating less than one serving-well below U.S. Dietary Guideline recommendations of at least three servings,” says Slavin.

While science continues its search for the answers, I recommend you switch from refined grain products to whole-grain products. Instead of white bread or crackers, choose whole wheat, whole rye or whole grain breads and crackers. Instead of white pasta or white rice, choose whole wheat pasta or brown rice or cereals made with whole oats or whole corn. Try unusual grains such as bulgur (crushed whole wheat), whole wheat couscous or exotic grain-like substitutes such as quinoa and amaranth.

But looking for whole-grain foods in your supermarket can be challenging. Many “whole wheat” or “multi-grain” breads, for instance, are made predominantly of white flour, even though the label may say “wheat flour.” Be sure the first ingredient on the nutrition label of your pasta, cereal, crackers or bread is a “whole” grain such as whole wheat, whole oats or whole rye. Also look for a whole-grain product containing 3 or 4 grams of fiber per 1 ounce (28 grams) or per 80- to 100-calorie serving. That signifies that the grain is likely in its most natural state.

Grains contain about 80 – 100 calories, 15 grams carbohydrate, 3 grams protein and 1 gram fat per 1 ounce or 28 gram serving, which plumps to about1/2 cup if cooked.

The grain family includes barley, corn, millet, oats, rice, rye and wheat. Amaranth, buckwheat and quinoa belong to a different botanical family. But they all contain protein, B vitamins, minerals and fiber, as well as antioxidants such as lignans and phenolic acids.

Though grains such as corn, oats, rice, rye and wheat are relatively easy to find and cook, other of these healthful ingredients may require a search and some guidance before cooking.

Amaranth. This tiny seed, often found in health food stores, can be used to make flour or pasta. Or buy the seeds and add them to your bowl of cereal, rice or stir fries.

Barley. This versatile grain makes a great pilaf or risotto; use the cooked leftovers in salads, stir fries or tuna salad.

Buckwheat. The seeds of the plant are used to make buckwheat flour, the basis of blini. Buckwheat groats are the hulled and crushed kernels of the seed and are usually cooked in a manner similar to rice. When the groats are toasted, they are called kasha. Add buckwheat to soups, stew, meatloafs or hamburgers. Cook buckwheat grits for a hot breakfast cereal.

Bulgur (also spelled bulghur). Made from whole-wheat berries that are steamed, partially de-branned, dried and crushed or cracked, bulgur is available in coarse, medium and fine grinds. A staple of the Middle Eastern diet, it is seen on the lunch or dinner table, in salads such as tabbouleh or stews. It can also be cooked like a rice pilaf.

Millet. Cracked millet can be cooked like couscous; another variation, pearl millet, can be cooked like rice or a hot breakfast cereal. Millet flour is used in roti, and Indian flatbread.

Quinoa. Pronounced Keen-wah, this grainlike product, is often found in health food stores. The toasted grains have a delicious roasted flavor and can be added to vegetable dishes or rice. Quinoa flakes make a hearty breakfast.

Do You Need Gluten-Free?

Photo: USA Rice Federation

A jug of wine, NO loaf of bread, and thou?

It’s all the rage right now; in fact, you may be thinking of going on a gluten-free diet. Before you do, here are some things to think about.  Originally, gluten-free diets were designed to combat celiac disease, a serious auto-immune disorder which virtually destroys the intestinal tract. Celiac affects about 1% of the population and is reversed by taking gluten out of the diet. But, the danger of self-diagnosing and taking gluten out of your diet prematurely is that you would never be able to get an accurate diagnosis of your symptoms. An intestinal biopsy is the only way to detect celiac.

People try it because they feel tired, bloated, depressed, but haven’t we all felt this way from time to time? So, before you rush into a gluten-free diet, why not try something simple, say, an apple…  or exercise? Or would you prefer a life of no bread, pasta or birthday cakes? It’s a tough road to hoe, and I’m here if you need me, as studies have found gluten-free diets can be seriously nutrient-deficient, low in fiber, iron, folate, niacin, thiamine, riboflavin, calcium, B12, phosphorus, and zinc. That’s because so many “gluten-free” products are made with refined, unenriched grains and starches, which contain plenty of calories, but very few vitamins and minerals.

The new gluten-free industry is making millions from Americans’ desperation to feel better. There has been an explosion of gluten-free junk foods, and I hope you don’t become a victim of them!

But I have great news… many clients have thought they might need a gluten-free diet, but when we worked together at improving their nutrition and life balance, symptoms vanished! Perhaps that could be you?

If you take the following steps and find you do need a gluten-free diet, it can fill all your nutritional requirements, but only if done CAREFULLY…

Do You Need A Gluten-Free Diet?

1. Have a complete check-up with your family physician,

2. Consult with appropriate specialists, such as an allergist for wheat allergy and a gastroenterologist for celiac or another GI disease,

A. If you have a wheat allergy, you must avoid wheat, but you do not have to avoid gluten from other grains,

B. If you have celiac disease, you must  avoid gluten – even the tiniest amounts (you must be eating gluten for the diagnosis to be made),

3. If you do not have a wheat allergy or celiac, visit a registered dietitian to verify that you are eating a balanced diet with plenty of nutrient-dense, naturally fiber-rich foods and adequate physical activity. A healthy diet and lifestyle reduces negative gastrointestinal symptoms, inflammation, boosts the immune system, improves brain function, reduces depression, and anxiety. If you are overweight, lose weight, as body fat can be toxic and produces hormones and pro-inflammatory chemicals which regulate metabolism, the immune system, inflammation, and the progression of artery hardening, so that when you have less body fat, you get many biological benefits, and feel better,

4. If symptoms persist, though in most cases they do not, you may be one of the rare people who are “gluten sensitive,” though hopefully not, as it’s a tough life. To confirm the diagnosis, and if a gluten-free diet is absolutely necessary for you – even though a gastroenterologist has verified you do not have celiac disease - visit your gastroenterologist, or the University of Maryland’s “Center for Celiac Research,” where they specialize in, among other things, detecting “gluten sensitivity,” which may be a newly identified disorder.

What is Gluten?

Gluten is a protein in wheat and some other grains, such as rye and barley.  A gluten experiment in Food Science at the University of Maryland left a lasting impression on me about the function and importance of gluten. I kneaded bread dough under flowing water. As I kneaded the dough, the starch slowly washed away. What remained was a rubbery mass – the gluten – the protein in wheat which gives bread its structure.

Gluten-Containing Foods

Barley, Bulgur, Cereal Binding, Couscous, Durum, Einkorn, Emmer, Filler, Farro,  Graham Flour, Kamut, Malt, Malt Extract, Malt Flavoring, Malt Syrup, Oats which are not labeled “Gluten-Free” because they have been contaminated by gluten in the field or in the processing plant, Rye, Semolina, Spelt, Triticale, Wheat, Wheat Bran, Wheat Germ, Wheat Starch, and others…

Naturally Gluten-Free Whole Grains

Brown Rice, Whole Corn, Gluten-Free Oats, Millet, Teff, Sorghum, Wild Rice, Buckwheat, Amaranth, and Quinoa.

Wheat Allergy

WA is  an adverse immunologic reaction to wheat proteins, a classic food allergy affecting the skin, gastrointestinal tract or respiratory tract.*

Celiac Disease

CD is an immune-mediated enteropathy (intestinal disease) triggered by the ingestion of gluten in susceptible individuals. The onset of symptoms is usually gradual and characterized by a time lag of months or years after gluten introduction.*

Gluten Sensitivity

When both allergic (WA) and autoimmune mechanisms (CD) have been ruled out (diagnosis by exclusion criteria), individuals who experience distress when ingesting gluten may be considered as having GS.*

*“Spectrum of gluten-related disorders: consensus on new nomenclature and classification,” BMC Medicine 2012, 10:13 doi:10.1186/1741-7015-10-13; Sapone, Bai, Ciacci, Dolinsek, Green, Hadjivassiliou, Kaukinen, Rostami, Sander, Schumann, Ullrich, Villalta, Volta, Catassi, Fasano.

It is critical that you are examined by a gastroenterologist before switching to a Gluten-Free diet.
Why? Once you eliminate gluten, it is virtually impossible to diagnose celiac, and the diagnosis of celiac, an extremely serious auto-immune disorder, should be your primary concern.

My Favorite Gluten-Free Guides

“Gluten-Free Diet: A Comprehensive Resource Guide” by Shelley Case, R.D.

“Easy Gluten-Free” by Tricia Thompson, M.S., R.D. and Marlisa Brown, M.S., R.D.

Don’t forget, Diet Simple is filled with recipes, including some marked “Gluten-Free!”

Hear me – and three other experts – discuss
“The Gluten-Free Craze” on National Public Radio’s The Diane Rehm Show.

First Lady Michelle Obama Launches Communities on the Move Video Contest

Katherine teaching D.C. public school children at the Capital Harvest on the Plaza Farm Market

What do you think of the First Lady’s Let’s Move! Program? Let me know below in “comments.” 

Today, First Lady Michelle Obama highlighted the second anniversary of Let’s Move! by announcing the Communities on the Move video challenge and inviting faith-based, community, and other non-profit organizations to create inspiring videos about their efforts to reverse the trend of childhood obesity. The challenge will recognize community efforts that promote healthy lifestyles for kids by encouraging nutritious eating through USDA’s MyPlate icon, increasing physical activity, and/or ensuring access to healthy, affordable foods.

“America’s faith communities play a crucial role in guiding and strengthening not only our spiritual health, but our emotional and physical health as well,” said First Lady Michelle Obama. “Over the past two years, I’ve been inspired by all of the faith leaders and congregations who have taken action to get active and eat healthier, and so we’re launching our Let’s Move! video contest to highlight some of the best examples.  I know there’s so much incredible work being done – and I can’t wait to hear some of these stories first-hand at the White House.”

The Communities on the Move video challenge is a part of Let’s Move Faith and Communities,launched by First Lady Michelle Obama to engage faith-based and community organizations inLet’s Move! to raise a healthier generation of kids. As trusted community leaders, faith and neighborhood organizations are well positioned to initiate and coordinate activities that encourage healthy living. The challenge will recognize organizations empowering families, congregations, and communities to make better choices to improve the health of our nation’s children.

Videos should be between one to three minutes long, have a clear connection to Let’s Move!, and describe how the organization entering has worked to improve the wellness of children. The organization may operate at the national or local level. Videos must focus on topics in one or more of three areas of interest: (1) healthy eating, (2) physical activity, and/or (3) access to healthy, affordable food. At some point in the video, the video must direct viewers to www.letsmove.gov for more information.  For more guidance about the areas of interest, view the MyPlate Community Toolkit available at the Resources section of http://communities.challenge.gov.

There will be two winning entries selected – a First Prize winner judged by a panel of experts from Let’s Move!, the Department of Agriculture and the Department of Health and Human Services, and a Popular Choice winner selected through public voting.  Both winners will be invited to Washington, D.C. for a Let’s Move! event where they will have a special opportunity to showcase their video.  They each will receive an award of $1000 to defray travel costs.  In addition, up  to seven Honorable Mention winners will be selected by our same panel of experts and invited to Washington, DC as well.  All the winners will have their videos featured on theLet’s Move! website.

Winners will be announced in June 2012. For more details on the video challenge, go tohttp://communities.challenge.gov.

Has First Lady Michelle Obama’s Let’s Move! Program impacted you or your family? Let me know in “comments” below…

A Chocolate A Day? Health Benefits of Chocolate De-Mystified

Is it true that a chocolate a day will keep the doctor away? That’s what many chocolate companies would like you to believe in their Valentine’s Day advertisements. While it looks like cocoa has many health benefits, the chocolates you buy from your local stores may impart little of those benefits.

Are you celebrating Valentine’s Day with chocolate? Do you care about chocolate’s health benefits? Tell me about it below in my “Comments” section.

 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. They have ranged from curing fatigue, angina, constipation, dental problems (tartar removal), dysentery, gout, an “overheated” heart, skin eruptions, fevers, and seizures. One doctor in the 1500s found it made people “extraordinarily fat” if used frequently and so it was prescribed for the thin and weak, according to an article in The Journal of Nutrition. It has been highly prized for centuries, which is reflected in its scientific name, Theobroma cacao, meaning “Food of the Gods.”

Eurpoeans discovered cocoa in the 1500s and over the next few centuries, chocolate, which we know and love so well was born. In this century, chocolate (processed cocoa with added fat, milk and sugar) has been enjoyed for its melt-in-your mouth texture and flavor, with its health giving properties largely forgotten by the civilized world, until recently.

In 1997, Harvard professor Norman K. Hollenberg published a landmark epidemiological study focused on cocoa. He found that high blood pressure was a rarity among Panama’s Kuna Indians who also didn’t experience the typical age-related increases. He at first attributed it to genetic protection. But, when the Kunas migrated to Panama City, their blood pressure increased, pointing to an environmental cause. Upon examination, Hollenberg found the Kunas drank large amounts of indigenous, unprocessed cocoa. Subsequent experiments conducted by Hollenberg and others, have found that cocoa, if high in flavanols, the beneficial plant compounds scientists believe impart most of cocoa’s benefits, relaxes the blood vessels, an important protection against hypertension and heart disease.

In the past ten years, cocoa research has intensified, mainly due to the largess of companies like Mars, Inc, most famous for Milky Ways and M&Ms. What’s striking is that candy companies, such as Mars and Nestle’s, have hired respected nutrition scientists and have been largely responsible for the advancement of cocoa research. Mars has collaborated with such institutions as Harvard, the University of California at Davis, and even the United States Department of Agriculture’s Agricultural Research Service. Through their research and others, many interesting discoveries about cocoa’s health benefits have been made.

The flavanols in cocoa help maintain a healthy vascular system, relax blood vessels, they reduce blood clotting – an aspirin-like affect –reduce oxidative damage, and improve blood flow. A study in the American Journal of Clinical Nutrition found cocoa also reduces inflammation. All of which reduces heart disease risk.

There have been some suggestion that flavanols can be used to treat vascular diseases like dementia, pre-eclampsia in pregnant women, and anything related to blood flow. Emerging research is looking into cancer as well.

But what about that chocolate bar in your vending machine? Are there any health benefits there? The answer: probably not much.

Most research about chocolate’s health benefits have used unsweetened cocoa or specially formulated high-flavanol chocolate. Unfortunately, these compounds are rarely in the chocolate we eat in 21st century America. Flavanols impart a bitter taste so they’ve been removed from most popular products to improve their flavor.

Most of the flavanols are in the cocoa beans and the level decreases with each processing step when it goes from the bean, to the cocoa powder and ultimately a finished chocolate product.

Since flavanols and their health benefits are a new discovery, chocolate companies are just beginning to see if there are ways to keep flavanols consistently high, but still have a tasty, popular product.

Katherine’s Chocolate-for-Health Tips

 If you’re eating chocolate for health benefits, try my Dark Chocolate-Dipped Fruit recipe, for one, and 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

Are you interested in chocolate’s health benefits? How much chocolate do you eat? Let me know in my “comments” section below…

The Power of Chocolate at the Smithsonian This Weekend

Discover Chocolate’s Rich History in the Americas Through Hands-On Demonstrations and Special Lectures
at the Annual “Power of Chocolate” Festival at the Smithsonian’s National Museum of the American Indian

WHAT: Explore the
 rich
 history
 of
 chocolate 
and 
the
 world of
 cacao
 through 
a
 series 
of 
performances,
 tastings,
 demonstrations
 and
 family 
activities.

 Enjoy 
hands‐on 
chocolate‐making
 demonstrations
 and 
uncover 
the
historical 
uses 
of 
cacao 
and 
modern
 day 
health 
benefits.

WHEN:
Saturday, February 11  10 am to 4:30 pm
and
Sunday, February 12,  10 am to 4:30 pm

WHERE:
Smithsonian
 National
 Museum
 of 
the
 American
 Indian,
Potomac 
Atrium
 and 
Rasmuson 
Theater,
4th 
Street 
and 
Independence 
Avenue
 SW,
Washington,
DC

SCHEDULE OF EVENTS:
10:30
a.m.–12:30
p.m. 
and
 1:30
p.m.–4:30
p.m., 
Potomac
Atrium,
Hands On 
Activity:

From 
Bean 
to
 Beverage.
Grind
 your 
own 
cacao 
nibs, 
froth 
the 
cacao,
 and 
explore
 the 
spices 
used
 to 
create 
traditional 
drinking chocolate.

Chocolate Talk:
2:00
p.m.,
 Rasmuson
 Theater, “The
 Health
 Benefits 
of 
Chocolate,” an 
illustrated 
overview 
of
 some 
of
 the 
historical 
uses
 of
 cacao, 
as 
well 
as 
the 
latest 
scientific 
research 
on chocolate, 
cocoa, 
and 
cocoa 
flavanols

Are you interested in the health benefits of chocolate? Tell me in my “comments” section below…

Reversing Type 2 Diabetes: I Learned in West What is Practiced in East

Type 2 Diabetes is at epidemic proportions. But it is preventable and even reversible – if caught soon enough – without any negative consequences or long term medical complications.

Read Narayan’s and Jane’s inspiring personal stories – and please add your own story at the end of this article in “comments.”

A Personal Story by Narayan Singh

“Growing up in India, I ate the typical Indian diet. I used to play a lot of soccer and cricket and spent a lot of time outdoors.

When I graduated school, got married and began my work in the Foreign Service, everything changed. I lived all over the world and my work hours became extended. There was not much time for sports and physical activity, and I got busy with my family life. I was outdoors less and less. I also started eating more food that wasn’t traditional Indian food, more sweets. I had more access to money so I ate what I felt like without thinking about it. I began gaining weight.

After being stationed in the United States I was put on anxiety medications. I was having symptoms like heart palpitations. After one year I got pneumonia. The doctor found I was diabetic. This was a shock to me as I was still so young. The doctor told me about Katherine’s program and said if I changed my habits and lost some weight I may be able to control my blood sugar without medications. Well, I’m happy to say I achieved even more! My wife and I lost 25 pounds each. On top of that, I no longer take any medications- for anxiety or for diabetes.

While I was working with Katherine, my wife supported me, and she lost weight as well. We both chose a few of the Diet Simple strategies, and began cooking delicious meals. To some extent I have gone back to a more traditional Indian way of eating and living.

Now I feel good, very good, much better. My wife is also maintaining the weight she lost. Katherine explains things that you didn’t know before. Like WHY you need to be physically active. What it does for your metabolism. These are the kinds of things we are not always aware of generally. That kind of awareness is required to lose weight and change your lifestyle. I learned about my body and how my body functions. Now I feel that I don’t need to go to the doctor as much. One can keep away from medicine if one controls one’s diet and exercise.

My father in India maintains this lifestyle. He is now 80 and is still very energetic and free of most diseases. Ironically, I learned the value of my father’s habits from Katherine, who gently guided me into a lifestyle mixing ancient wisdom and practice with the science and technology of today.”

A Letter to Naryan from his Doctor

 “I can only report a miraculous conversion from severe risk for diabetes to absolutely no evidence for diabetes at all. Your work … and your weight loss has paid off dramatically…Your current diet must be working beautifully. I recommend that you continue it.”

“Also with this diet, your cholesterol profile has improved dramatically.”

“These are such dramatic improvements that I can only say that your health must be truly excellent now. But you must maintain this, Mr. Singh, for the rest of your life… remain vigilant. The pre-diabetes and cholesterol is out there and it may come back. My recommendation to you is that you get your blood tests checked at least once a year for the rest of your life, and certainly if you leave the United States, I’d try to keep up that regimen as well. I think you can do it.”

“Congratulations for a truly wonderful improvement in your health.”

A Personal Story from Jane

“Dear Katherine, you may not remember me, but I worked with you in the early 2000s to try to get my weight under control — I am 5’8” and had gained to 235 lbs after years of practicing law, not taking care of myself, and never losing the weight I had gained prior to beginning treatment for Hashimoto’s in the late 1990s.  I did lose about 15-20 pounds while working with you, and kept it off, but I allowed the demands of my work to divert me from continuing with you long enough to get down to a healthy weight.  I just read the article ‘Reversing Diabetes’ in the latest edition of your e-mail newsletter, and I wanted to share my experience with you and let you know how much having worked with you has helped me over time.

In late 2010, at the age of 60, I was diagnosed with Type 2 diabetes — an A1C of 10.3 and fasting blood sugars in the 290 range (not to mention an LDL of 190).  Dr. M (whom I believe you know and who had sent me to you years earlier), spent a lot of time with me, explaining what I needed to do both to lose weight (I was at 205 lbs) and get my blood sugar under control.  Miraculously, I went out and did it.  Having worked with you and read your book Diet Simple helped and encouraged me enormously.  Although Dr. M initially wanted me on medication (he had every reason to assume I would never do what was needed myself or that, even if I did, it would not have the necessary results), he gave me the chance to try without medication. 

For the past 6 months, I have been at a normal, healthy weight, and — with the healthy diet and exercise that I have made an indispensable part of my daily life, thanks in large part to your influence — for the past 6 months and more – I have had normal A1C’s (5.8 or below), normal fasting blood sugars (in the 70 – 100 range) on a consistent basis, and my LDL is around 100.  I can even eat the occasional sweets (but only when it is worth it, like a reasonably-sized piece of one of my niece’s wonderful Southern cakes) without any negative consequences on my blood sugar.  I don’t think Dr. M would say that my diabetes is “reversed,” because that is not part of the medical protocols (it should be, but it isn’t), but he has been amazed at the results of something as simple as doing what he — and you — told me to do!  I am also fortunate that my natural insulin production does not appear to have been compromised.

Thank you for the wonderful work you do, your influence on me and so many others, and your newsletter.  Keep the good articles coming!”

With warm regards,  Jane

Please share your own story in “comments” below!

Maximizing Brain Health: Do’s and Don’ts

Your brain is complicated; many factors play roles in protecting it and maximizing brain function. What you eat has a profound affect.

Smart Foods

Are you eating “Smart” foods? Please let me know by commenting at the end of this article in “Comments.”

“Nutrients are essential for brain function, and because all human beings must eat, we are all exposed,” said Martha Clare Morris, at a National Institutes of Health conference on preventing cognitive decline.

“The dietary components with the strongest evidence to date for dementia prevention include antioxidant nutrients, fat composition, and B vitamins,” said Morris, director of Nutrition and Nutritional Epidemiology at Rush Medical College in Chicago.

Antioxidant Nutrients

“The brain is particularly vulnerable to oxidative damage due to its high metabolic activity and the presence of relatively few antioxidant enzymes… Antioxidant nutrients (vitamin E, vitamin C, carotenoids, flavonoids) are a natural defense mechanism… Of the antioxidant nutrients, the evidence for brain protection is strongest for vitamin E; that for carotenoids, vitamin C, and flavonoids is limited and inconsistent but promising,” said Morris.

But when it comes to nutrients, both too little or too much can be dangerous. So I recommend you get those nutrients from food. Some examples:

Vitamin E: Sunflower seeds, almonds, sunflower oil, safflower oil, canola oil, hazelnuts, pine nuts, spinach, turnip greens, beet greens, dandelion greens, canned pumpkin, carrot juice, broccoli, sweet potato, sweet red peppers, mangos, papayas

Carotenoids, such as Beta-Carotene (orange), Lycopene (red), and Lutein (yellow/green): Orange, red, and deep green veggies and fruits, particularly…Carrot juice, carrots, butternut squash, pumpkin (or any orange-colored winter squash), sweet potato, greens such as spinach, collards, kale, turnip greens, beet greens, avocados, orange melons such as cantaloupe, red peppers, apricots, broccoli, plums, mangos papayas, plantains, Brussels sprouts, watermelon, asparagus, tomatoes, watermelon, pistachios

Vitamin C: Citrus fruits such as orange, lemons and grapefruit, peaches, sweet and hot peppers, papayas, pineapple, strawberries, broccoli,kiwi fruit, sweet potatoes, Brussels sprouts, kohlrabi

Flavonoids: Cocoa, green and black tea, citrus fruits, dark chocolate, red wine, apples, grapes, berries, numerous fruits and vegetables

Fat Composition

Fat is an essential nutrient. But the type of fat you eat trumps everything. Fat ends up in all of your body’s cells, including your brain cells. It acts as a cell lubricant, improves flexibility and communication between cells. If the fat you eat is saturated – solid at room temperature – as in butter or animal fat – this stiffens and decreases cellular flexibility and functioning. Saturated fat also raises LDL cholesterol, and high cholesterol is correlated with cognitive decline. This may be why people who eat diets high in meat and animal fats suffer from a higher rate of dementia and Alzheimer’s.

A diet high in fish, on the other hand, is correlated with a reduced incidence of brain decline. Fish oil – omega-3-fatty-acid – concentrations are highest in the brain and nervous system. They are necessary for optimal functioning of the neurons, protect cells, decrease cell death and improve nerve transmission. Emerging research indicates Omega 3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violence.

“In 5 out of 6 of the clinical trials where people were given either a placebo or omega-3 fatty acids, on average, the symptoms of depression have been reduced by about 50%,” says Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism. “This is true even when the subjects were already on anti-depressants and failing to respond to them.”

Hibbeln’s studies found an increase in depression, violence and homicides in countries who eat less fish as compared to countries who eat more fish. It may even improve conditions such as bipolar disorder and schizophrenia.

B Vitamins

“Vitamin B12 and folate … are widely believed to be protective risk factors of cognitive decline and Alzheimer’s disease,” said  Martha Clare Morris. “Vitamin B12 deficiency results in a neurologic syndrome that involves impaired cognition. Recent interest in folate deficiency as a risk factor for dementia is primarily due to its effect on raising homocysteine concentration, which has been related to the risk of developing Alzheimer’s disease…  Both low vitamin B12 and low folate status are associated with cognitive decline, and high folate exposure in persons with low vitamin B12 also may be associated with cognitive decline,” said Morris.

Balance is key, so eat food high in these nutrients instead of risking an imbalance caused by an overdose.

Folic Acid (Folate): Spinach, lentils, pinto beans, black beans, blackeyed peas, greens, soybeans, broccoli, asparagus

Vitamin B12: Found naturally only in animal foods such as seafood, chicken, beef, yogurt, milk

Smart Lifestyle

Physical Activity is the primary lifestyle factor impacting your brain’s health, as well as cardiovascular disease and diabetes prevention.

“Physical activity and exercise have been found, over the past several decades, to reduce the risk of a multitude of diseases including cardiovascular disease, breast and colon cancer, obesity, and type II diabetes,”  said Arthur F. Kramer, at the National Institutes of Health’s conference on preventing cognitive decline. “Many of these diseases have been associated with diminished cognitive and brain health and serve as risk factors for age-associated neurodegenerative disorders such as Alzheimer’s disease. Therefore, physical activity appears to enhance cognition and brain health through disease reduction and prevention, but also has more direct effects on both brain health and cognition,” said Kramer, professor of psychology and neuroscience, Beckman Institute, University of Illinois, Urbana.

Mood 

During just one exercise bout, your brain releases chemicals called endorphins into the blood stream.  They reduce pain, increase feelings of well-being and elevate your mood.  If you are regularly physically active, these benefits multiply. A study published in the Archives of Internal Medicine found that a brisk 30-minute walk just three times a week relieved major depression just as effectively as an antidepressant in middle-aged and older people.

Mental Alertness

Physical activity increases the oxygen to your brain, particularly the frontal regions where it increases reaction times, as reported in the journal, Nature. Physical activity also improves memory, mental function and reduces your chances for dementia and Alzheimer’s disease.  Those who walked 18 miles or more per week experienced the most improvements. These studies were reported in the Archives of Internal Medicine and the journal, Neurology.

Social Networks

“A rich social network may provide better social support and consequently better access to resources and material goods. Large social networks also may enhance brain reserve by providing intellectual stimulation,” said Laura Fratiglioni at NIH’s conference on preventing cognitive decline. “In addition, neuropathological data have shown that subjects with a similar amount of neuropathological lesions had higher cognitive performances if they also had larger social networks,” said Fratiglioni, Professor of Geriatric Epidemiology, Karolinska Institute in Stockholm, Sweden.

Leisure Activities

Most studies have suggested “a protective effect of leisure activities, especially mentally stimulating activities, against dementia,” said Fratiglioni. “These activities, which include reading, playing board games and musical instruments, knitting, gardening, and dancing, often have been associated with a reduced risk of dementia. Furthermore, a recent review of prospective studies also has concluded that physical activity may reduce the risk of Alzheimer’s by approximately 45%. However, most physical activities also include social and mental components in addition to the physical component. Indeed, complex leisure activities composed of all three components of physical, mental, and social activities seem to have the most beneficial effect.”

Are you engaging in a “Smart” Lifestyle? Eating plenty of “Smart” foods? Please comment below in “comments,” and let me know how you are doing!

The French Culinary Institute’s Veal Stew with Carrots, La Boutarde: A Step-by-Step Pictorial Guide

Excerpted from Diet Simple

This stew is perfect for a chilly winter day, in front of a fire, with good friends, glasses of wine clinking. My client, Lloyd, and I made this stew yesterday using beef round cubes instead of veal and it took less than 30 minutes’ working time. Though it needs to simmer anywhere from 1 to 2 hours for the very lean beef or veal to become tender, almost to the point of falling apart – and melting in your mouth (Lloyd insisted we imbibe just a little while cooking – I acquiesced). As Lloyd and I were wrapping up our lesson, my next client Alex popped in and was immediately transfixed by the aromas. After a taste: “Delicious! I’m making it this weekend!” she said. No surprise there, as this beautiful and simple recipe is adapted from one of my favorite cookbooks: “The French Culinary Institute’s Salute to Healthy Cooking.”

The measurements do not need to be precise. You can add more vegetables, like celery, turnips, almost anything.

The veal rump is found at a butcher’s or specialty market (in Washington, D.C., that would be Eastern Market). But call ahead to be sure, and ask the butcher to chop it into stew meat cubes. A substitute would be veal shoulder, which is typically used for stews, but it is not as lean as the rump. If you’re on a budget or do not have a butcher easily accessible, beef round cubes are an excellent substitute.

4 servings (when you quadruple the vegetables, it will make at least 6 servings, each with more vegetables and less meat)

Ingredients:

1 Tablespoon Extra Virgin Olive Oil or Canola Oil
2 Pounds Veal Rump, well trimmed and cut into 2-inch cubes, seasoned with Salt and Freshly Ground White Pepper
2 Medium Carrots, cut into 1/2-inch slices (I quadruple the carrots)
1 Medium Onion, chopped
1-1/2 Cups Dry White Wine
1 Cup Water (or more Wine)
2 Medium Very Ripe Tomatoes, peeled, cored, seeded, and chopped (Canned Plum Tomatoes are terrific – again, I quadruple the amount)
2 teaspoons Herbes de Provence*
1 Bay Leaf
3 Small All-Purpose Potatoes, quartered (I like using the small new potatoes)

Directions:

Warm the oil in a large saute pan over medium-high heat. When hot, add no more than half the veal and sear for 3 minutes, or until the veal has evenly browned on all sides. Do not crowd the pan or scorch the meat. Using a slotted spoon, transfer the veal to a Dutch oven. Continue searing the veal until all of the meat has been browned. Season with salt and pepper.

In the same pan over medium heat, saute the carrots and onions for 3 to 5 minutes, or until the onions are translucent. Lloyd decided to simplify and used baby carrots.

Reduce the heat and stir in the wine. Using a wooden spoon, stir vigorously to lift the browned bits from the bottom of the pan.

Pour into the Dutch oven (or keep everything in your saute pan if it is big enough). Add the water (or Wine), Tomatoes, Herbes de Provence*, and the Bay Leaf (Lloyd decided to add mashed garlic). Place over medium heat and bring the stew to a boil. Reduce the heat to medium-low, cover, and simmer for one hour. Add the potatoes and simmer for 35 minutes, or until the potatoes and meat are tender (it may take a total of 2 hours of simmering for the meat to become melt-in-your-mouth tender).

Taste and adjust the seasoning. Remove the bay leaf. Voila!

*Herbes de Provence is a mixture of dried herbs that often includes basil, lavender, rosemary, sage, thyme, and others. Look for it in the spice section of your supermarket.

Nutrition information per serving: 437 calories, 12 g total fat, 4 g sat fat, 22 g carbohydrate, 4 g fiber, 60 g protein

“Veal Stew with Carrots, La Boutarde” originally appeared in “The French Culinary Institute’s Salute to Healthy Cooking,” by Alain Sailhac, Jacques Pepin, Andre Soltner, Jacques Torres, and the Faculty of the French Culinary Institute (1998). 

Superbowl-Worthy Guacamole: A Step-by-Step Pictorial Guide

Excerpted from “Diet Simple”

A favorite dish for the Superbowl! Add Traditional Salsa Fresca to the mix or serve it alongside. Guacamole is also terrific on a sandwich, on Swedish hard bread with gravlax, and as a dip with vegetables.

Serves 12

Ingredients:

2 Avocados
1/2 Cup Chopped Fresh Cilantro (optional)
1 -2 Tablespoons Lime Juice
1/4 teaspoons salt
Ground Pepper to taste

Instructions:

Cut Avocados in half lengthwise.

Scoop out the avocado meat.

Mash with a fork.

Fold in chopped cilantro (optional).

Mix in salt, ground pepper, lime juice, and VOILA!

Nutritional Information Per Serving: 70 calories, 1 g fat, 0 g sat fat, 12 g carbohydrate, 4 g fiber, 4 g protein

Superbowl-Worthy Traditional Mexican Salsa Fresca: A Step-by-Step Pictorial Guide

Superbowl-Worthy Traditional Mexican Salsa Fresca: A Step-by-Step Pictorial Guide
(excerpted from Diet Simple)

My fresh salsa is inspired by my Aunt Betse, who spends most of her days in San Miguel de Allende, Mexico, carrying on the tradition of my Grandfather who studied art there in the 1950s and 60s. Aunt Betse started making fresh salsa before Americans knew about it – decades ago. My salsa is a variation of hers. Use it as a dip or accompaniment at your next party. It goes fast, so make plenty! You can also use it in scrambled eggs, tortillas, or as a marinate or dressing. Throw it in plain yogurt or a mashed avocado as a dip. My measurements are the proportions I prefer, but you can vary any of the the ingredients depending on your preferences.

Serves 22

Ingredients:

1 large onion, diced (about 1/2 pound)
2 pounds fresh tomatoes, peeled, seeded, and chopped (start with about 3-1/2 pounds)
2 – 4 Jalapeno Peppers (1 – 2 ounces)
3/4 cup chopped fresh Cilantro
Ground pepper, to taste
1/2 teaspoon salt, or to taste
3 – 4 Tablespoons fresh lime juice (1 – 2 limes)

Peel the tomatoes, if you wish (I don’t always peel them), by dropping in simmering water for 10 seconds, pulling out with a fork, waiting until cool, then peel. Seed them if you’d like your salsa less watery, but this is also an optional step.With a sharp knife, chop the tomatoes.

Chop the onions and add to the tomatoes.

After removing the firey hot seeds, finely chop the jalapeno peppers and add to the mixture.

Chop the cilantro and add to mixture.

Add ground pepper and salt.

Squeeze the lime juice into the mixture and VOILA!

Nutrition Information per serving: 20 calories, 0 grams fat, 5 g carbohydrate, 1 g fiber, 1 g protein, 54 mg sodium

Super Bowl Chili with Fresh Salsa and Guacamole

Let’s watch some FOOTBALL! And, eat some delicious and spicy chili, salsa, guac and chips – the perfect SUPERBOWL FOODS.

They taste so good, no one will know they’re healthy. It’s called: THE “STEALTHY” HEALTHY SUPERBOWL PARTY!

Most guys I know love to watch football – even some gals. Left to their own devices, though, the food of choice may be chips, dogs, or other junk food. Here’s a way to go on the defense and tackle those calorie-laden, beer-belly-creating, artery-clogging snacks…

PIZZA, FOOT-LONG SUBS, SAUSAGES, FRIED AND BATTERED WINGS (150 calories each!) – they’re all popular sports-watching snacks. It’s what’s easy- and people are used to them. But I’ve found that when you serve healthy, tasty alternatives, they’re just as happy – just don’t announce it to everyone! In fact, words like “healthy” or “diet” are a huge turn-off for anyone – at any age – who loves good food. “Delicious!” is much more inviting. No one will know the difference, I promise! My experience is that your football lovers (uh, fanatics) will love these “stealthy, healthy”  foods…

“Katherine’s Chili Non Carne” is an all-around favorite. Serve it with whole grain chips (yes, they’re fine this one time!), and add a few more bowls for dipping of  Nonfat Greek Yogurt: NO ONE will know it isn’t sour cream, I swear! Fill other bowls with “Katherine’s Fresh Salsa” and “Guacamole.”

Grill beef or pork tenderloin, either as a roast or cut up on skewers, grill or broil veggies such as mushrooms, peppers, potatoes, eggplant… Make them crunchy on the outside and soft on the inside. They’ll taste as good as french fries – and this is coming from a french fry lover (yes, I must admit)!

What’s not to love? The Washingtonian agrees!

Katherine’s Chile Non-Carne
(excerpted from Diet Simple)

Try making this recipe a day ahead of time so the flavors and textures have a time to develop. I love this simple, quick chili recipe.  It’s meatless but you don’t miss the meat because it’s so flavorful.  You should use the amount of garlic or chili powder that appeals to you.  I like it hot and spicy! I double the recipe, using a whole pound of dried black beans,  so I have plenty for the week.  I use this dish as a lunch or dinner alongside a green salad.  I also serve it at parties as a dip next to my fresh tomato salsa, nonfat Greek yogurt, and guacamole.  It’s perfect rolled up in a tortilla or stuffed in a taco with some reduced fat cheese.  Great for informal super bowl or Halloween  parties.

Serves 4

1 Tbsp Olive or Canola Oil, or more
1 Large Onion, Chopped
3 Large Garlic Cloves, Minced (more or less)
3 Tbsp Hot Chile Powder (try 50/50 Chipotle Chile, maybe a dash of smoked paprika, called “Pimenton,” and just a pinch of cinnamon)
1 Large Fresh Green Pepper,
Chopped1 28- oz. Can Italian Plum Tomatoes, chopped, including the liquid
1 Pound Can Kidney or Black Beans, whichever is preferred
1/2 Cup Water (To Hydrate the Bulgur)
1/2 Cup Bulgur (Cracked Wheat)
2 Seeded Jalapeno Peppers, chopped, if desired
Salt and Pepper to Taste

Saute the onions and garlic in the oil over low heat in a large pot until soft, 15 or more minutes.  Add the chile powder and simmer for a few more minutes.  Add the Fresh Green Pepper and cook until al dente.

Meanwhile, soak the bulgur in the boiling water for 15 minutes.

Add all remaining ingredients including the bulgur and simmer slowly over low to medium heat until flavors are well blended and vegetables are cooked to the desired consistency … a few minutes or longer, if desired. Adjust seasonings to your preference.  Since many canned items were used, additional salt will probably not be needed.

Calories per serving 320, Total Fat 7g, Saturated Fat 1g, Carbohydrate 59g, Fiber 13g,  Protein   12g

Katherine’s Spicy Fresh Mexican Salsa with Mild Guacamole
(excerpted from Diet Simple)

Katherine’s Spicy Mexican Salsa
(step-by-step pictorial instructions) 

22 servings

Ingredients

1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh tomatoes, peeled, seeded and chopped (start with about 3-1/2 lbs) (Use canned tomatoes, if good tomatoes aren’t available)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)

Add the onion to the tomatoes. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.

20 calories, 0 g fat, 5 g carb, 1 g fiber, 1 g protein

Katherine’s Guacamole
(step-by-step pictorial instructions) 

12 Servings

Ingredients

2 ripe avocados
1/3 cup chopped fresh cilantro
2 Tbsp lime juice
¼ tsp salt, or to taste
freshly ground black pepper, to taste

Cut avocados in half lengthwise and pull out the pits. Scoop out the meat. Place ina medium bowl and mash, keeping some large chunks. Mix in the cilantro, lime juice and salt. Taste to adjust seasoning.

50 calories, 5 g fat, 1  sat fat, 3 g carbs, 2 g fiber, 1 g protein

Mediterranean White Beans with Garlic and Basil: A Step-by-Step Pictorial Guide

Excerpted from Diet Simple

My friends love these beans. I love these beans.  They’re always a hit. Every time I serve them, I’m asked (begged) for the recipe.  They taste deceptively rich and are easy to make.  The garlic and abundance of fresh basil added at the end fills the house with irresistible aromas.  This is a warm and satisfying dish which can be eaten in many ways.  My friend David uses them as a dip (what can I say, he`s a shrink and a priest!).  My (very healthy) friend Alan loves them so much he eats them for breakfast (another weirdo)!  I bring them to pot lucks to serve alongside lean ham.

I love to fill a large plastic container with them in the frig, ladle a heap into a microwave-safe bowl, and heat them up for lunch along with a slice of hearty whole grain bread topped with smoked turkey, lean ham or light cheese (or all three) – and some crunchy lettuce.  One of our favorite ways to eat these beans is with spicy sausage.  Just slice a spicy chicken sausage of your choice into a microwave-safe bowl, smother with the beans and pop in the microwave.  Together with a greens salad and a tart dressing, you’ve got a winning combination.

I usually double the recipe so I have plenty of servings during the week.  Without any meat, it’ll last more than a week in the frig.  Your colleagues at the office will be jealous when they smell your private bowl heating up. Let them eat cake!

4 servings:

1/2 pound dried small white (cannellini) beans, or 24 oz. canned rinsed beans

1  Tbsp Olive Oil

1-1/2 Onion, Chopped

4 Garlic Cloves (more or less to taste– I double it)

2 Quarts defatted Chicken Stock (2 Cups if using canned beans), or Vegetable stock if you’re vegetarian

Salt to Taste (I use about ½ Tbsp)

12 Oz. (3 medium) fresh or canned Tomatoes, drained, peeled and chopped

1 Large Handful of Fresh Basil – to me, the more, the better

Juice from 2 – 3 Lemons (or more, I love it lemony!)

Freshly Ground Pepper

If you’re using dried white beans:

Soak the beans in one quart of water overnight or up to 24 hours.  Drain and rinse.  Add two quarts Chicken Stock to the beans (or more if you’d like them “soupy”) along with one clove of garlic and 1/2  onion – and any other veggies you have available such as celery or carrots – for flavor. Bring to a boil, reduce heat, cover, and simmer 1-1/2 hours or until the beans are almost tender.  Add more water or stock to keep the beans moiste.  Add salt to taste and finish cooking until beans are tender. Remove the veggies you used in the beans for flavor as they will be overcooked and mushy.

Continue with your cooked dried beans or start here if you’re using canned white beans:

Just 7 simple ingredients

Heat the oil in a large, heavy soup pot or casserole and saute the remaining one onion and garlic (and/or other vegetables) over low to medium heat for 10 or 15 minutes or until soft.

Add the Cannellini beans.  No more cooking is necessary.  If you used canned beans, use enough stock to keep the beansmoiste (canned foods are already cooked, so you’ll only need to heat them thoroughly).

Add the canned tomatoes, which you may have to chop first, if you bought whole tomatoes. You could also buy chopped tomatoes to avoid this step.

At the end of the cooking time, add the fresh lemon juice.

Add chopped fresh basil (it will get bitter if overcooked), and freshly ground pepper.  Mix together.

Then I let the beans sit at room temperature overnight to let the flavors blend before I refrigerate and heat to serve.

Nutrition Information:

Calories 290, Total Fat 4.5g, Saturated Fat 0.5g, Cholesterol 0mg, Sodium 180mg, Carbohydrate 45g, Fiber 16g, Soluble Fiber 4.15 g, Omega 3 Fatty Acids  0.21 g, Vitamin A 15%, Vitamin C 60%, Calcium 15%, Iron 35%,

Farmers’ Markets for Great Food and Celebrity Sightings

Alice Waters and Ann Yonkers at Dupont Circle Farmers' Market January 22, 2012 Photo by Katherine Tallmadge

I get so many benefits from visiting my local Farmers’ Market. First, are the people: Today, I bumped into my good friend, Ann Yonkers, the Co-Founder of Fresh Farm Markets, and with her, Alice Waters, Chef, Author, and Pioneer for a “Fresh, Clean, and Fair” Food Economy. Ms. Waters is in Washington, D.C. for several events benefiting Martha’s Table and D.C. Central Kitchen.

When Fresh Farm Market opened about 11 years ago, it improved the quality of life for me and everyone who visits. The Dupont Circle Farmers’ Market is one of the few in the area open year-round.

Every Sunday morning in Fall and Winter, I’m there tasting which apple and pear variety is the best that week. Today “Pink Lady” got first prize. To me, it’s the epitome of a perfect apple: the ideal combination of crispiness, sweetness and tartness. But other weeks, I may prefer another variety.

I will be eating an apple-a-day this week with just a tad of Pimento Cheese Spread, bought from Keswick Creamery.

Today, I also picked up some carrots and parsnips, surprisingly tender and sweet right now. I love to puree them together to create  ”Mashed Carrots and Parsnips with Nutmeg.”

I couldn’t resist Toigo Orchard’s Bourbon Peaches, picked perfectly ripe from their own orchards and flavored with, um, bourbon. DARN GOOD! I have many jars set aside to give as gifts to my grateful friends who don’t have access to my market. But I always have one set aside pour moi!

Tasting is one of my favorite parts of visiting the market; and that’s true for adults and children alike. When I teach children at the Capital Harvest on the Plaza (C.H.O.P.) Farmers’ Market, it opens a whole new taste experience for them. It’s amazing how children can enjoy the differences in the apples: some are sweeter, others more tart, some are crunchier, others softer, there are even different colors outside and in! Children are very observant. One week, a child blurted out that the butternut squash looked like a peanut. Well, I had to agree… a giant peanut, anyway! After a visit to the market, I can confidently say those children go back to school and their homes begging for fruits and vegetables. Studies verify all it takes is positive exposure for children to prefer healthy food.

From my last market visit, I’m already stocked with onions, garlic, greens, and orchids. So I’m pleased to be able to enjoy another week of delicious, locally-grown fruits and vegetables. Nothing makes it easier – and better for you – than buying locally. The fruits and vegetables are picked at peak ripeness, ensuring maximum flavor and nutritional value. You’re helping save the environment, too!

Breakfast Ideas for Diabetes Type 2: A Personal Story

Diabetes has been in the news lately. But I want to assure you the diagnosis doesn’t doom you to a life of drudgery. In fact, many of my clients have found even more joy in eating and cooking after their diagnosis… Funny how, with a willingness to learn and a bit of support, you can make lemonade out of lemons (sugar-free, of course!). Here’s a story you might enjoy.

Today I had a lovely afternoon teaching my 84-year-old client, Richard, who has Type 2 Diabetes (T2D), how to fix healthier breakfasts. He came to me feeling “frustrated” because his blood sugars were “all over the place,” and at times he would feel dizzy, get blurred vision, and feel so awful it was hard to get out of bed. “I can’t go on like this!” he said. Richard was diagnosed with T2D four years ago. His condition worsened this past year, though, leading to a daily insulin shot in addition to several oral medications. His doctor sent him to me last week.

I quickly found out Richard, divorced, has never cooked, eats a very simple breakfast of cereal and milk, or a croissant and orange juice, and eats out at lunch and dinner. Also, a year ago, he had back surgery which severely curtailed any physical activity: Not good, if you’re trying to control blood sugar, and most probably the reason his diabetes worsened so dramatically this past year.

How to get Richard on the road to recovery? Well, many steps must be taken, but I don’t want to overwhelm him. He is 84 after all. But, if we do things right, he may have another twenty years in him!

Last week’s assignment was to start using a pedometer and record pedometer steps, blood sugar readings, and food intake. It would be particularly important to get a blood sugar reading whenever he experienced dizziness or blurred vision, if possible, to determine if his blood glucose level was the cause.

Richard also wanted to start taking cooking lessons from me because he said “I’m lazy” when it comes to eating, and grab whatever is easy. I assured him – quite the contrary – he was NOT “lazy” but perhaps just stuck in some old habits, as we all are!

Well, at today’s second session, we’re already seeing positive results. Richard kept an excellent record which revealed many things. For one, the record showed normal, and improved, blood sugar readings on days after he was more physically active. AHA! He scores a point there.

The record also showed he was eating breakfasts which were raising his blood sugar a little too much. In fact, we found – because of his diligent record-keeping, his awful feelings coincided with high blood sugar – he suspected it was caused by low blood sugar, but he was surprised to find  the opposite was true – demonstrating what you can learn by taking readings at different times. With physical activity so limited, Richard must be more careful than someone who can exercise, about the amount and type of carbohydrates he eats, unless he is willing to take more medication (which he said he is trying to avoid). We discussed some breakfasts he would enjoy and settled on scrambled eggs with chopped onion, garlic and kale (what I happened to have in my refrigerator) smothering a slice of 100% whole rye toast or WASA hard bread. A second breakfast I demonstrated is my favorite oatmeal breakfast using rolled oats cooked in milk with nuts, fruit – and splenda (Richard’s choice) as a sweetener. Both whole rye and oats, you see, while they are carbohydrate, result in lower blood glucose reactions, so they’re an excellent grain choice, in moderation, if you have diabetes.

Richard helped me chop the onion and garlic, and strip the kale from it’s stem. He whisked the eggs. He weighed one ounce of nuts for the oatmeal. None of which he ever did in his life (no, he has never chopped an onion!). He was thrilled with the results. As was I. Frankly, I’m amazed at his fortitude, his willingness to learn, and his positive attitude. I hope I can be like that when I’m 84!

Richard’s goals this week: 1) Grocery shop with a list, or better yet, visit the Sunday Farmers Market where he’ll find free range eggs and locally grown onions, garlic, kale, cherry tomatoes, apples, pears, mushrooms, and more. This way, the fruits and vegetables will be so delicious, they’ll be more enjoyable, and more likely to be eaten, 2) Make one of the new breakfasts at least once this week, 3) Increase steps by 1,000 per day, and 4) See his doctor about his back pain and possibly, physical therapy.

I’m concerned about Richard’s physical inactivity as I fear the diabetes can only worsen unless he can become more active. I suggested seeing his doctor and getting a prescription for physical therapy to understand why he still has this level of pain one year after surgery. His quality of life will improve quickly if he can walk more and his diabetes will improve dramatically, but I believe he’ll need PT, acupuncture, and/or further medical treatment to do it. My motto is: Do whatever it takes and never give up! I’m glad Richard agrees.

There will be more steps for Richard to take but he is well on his way, and I’m so happy to be part of the process!

Eggs Scrambled with Onion, Garlic and Sweet Cherry Tomatoes

Eggs Scrambled with Onion, Garlic and Sweet Cherry Tomatoes

The much-maligned egg deserves more respect!

See recipe below…

My grandmother’s favorite food in the whole wide world was eggs. She loved eggs so much, we named an egg after her. The “grandmommy egg” was soft-boiled, for three minutes. As it sat in an egg cup, we would slice off the top third so the runny yolk would form a delicious and naturally creamy sauce for the white.

Unfortunately, during the last decades of her life, my grandmother came to see eggs as poison and avoided one of her real food pleasures. Health authorities were warning the public against eating eggs for fear that they were a major cause of high cholesterol levels — the bad kind, low-density lipoprotein, known as LDL — and increased risk of heart disease.

New studies show that the caution may have been an exaggeration. Yes, increased blood cholesterol levels can raise the risk of heart disease. Eggs are high in dietary cholesterol. But does eating eggs raise blood cholesterol and cause heart disease? This is where the story gets somewhat complicated, so stay with me, folks, and I’ll try to make sense of all of this.

First, the research: Most epidemiological research — the kind of research that studies large populations over time and analyzes their diets and their health — has found no connection between eating eggs and increases in heart disease. On the other hand, controlled clinical studies — where researchers feed subjects specific amounts of cholesterol and measure the effect on blood — do show a slight increase in blood cholesterol with increases in dietary cholesterol, though how much depends on genetic factors.

Cholesterol is an important component of all human and animal cells and influences hormone biology, among other functions. Since your body naturally has all it needs, there is no dietary requirement for cholesterol. But the American diet contains plenty, since we eat a lot of animal products. All animal products contain some cholesterol, but they also contain saturated fat, an even more significant culprit in heart disease risk.

“The major determinant of plasma LDL level is saturated fat,” says Alice H. Lichtenstein, professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy at Tufts University .

And while eggs are high in cholesterol (186 milligrams – 184 of those 186 in the yolk), they’re relatively low in saturated fat (1.6 grams in the yolk).

“In most people, for every 100 milligrams reduction in dietary cholesterol, one would predict a reduction in LDL levels of 2.2 points on average,” says Wanda H. Howell, professor of nutritional sciences at the University of Arizona.

In fact, during my 20 years of counseling people with high cholesterol, just reducing their saturated fat intake to a range of 4 percent to 7 percent of their calories, causes their blood cholesterols to plummet — a double benefit.

Interestingly, the Japanese, the biggest egg-eaters in the world (averaging 328 eggs consumed per person per year), have low levels of cholesterol and heart disease compared with other developed countries, especially the United States. Why? In part, it’s because they eat a diet low in saturated fat.

Americans do just the opposite. Research has shown that we usually have our eggs alongside foods high in saturated fat, such as bacon, sausage and buttered toast. This meal pattern raises LDL and makes the effect of eating eggs worse than it actually is.

So how many eggs can you eat? That depends on a number of factors. The American Heart Association no longer includes limits on the number of egg yolks you can eat, but it recommends that you limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have heart disease or if your LDL is greater than 100. You decide where that cholesterol comes from!

Other experts go further and say an egg a day is fine.

“The amount that one egg a day raises cholesterol in the blood is extremely small, so small in fact that the increase in risk in heart disease related to this change in serum cholesterol could never be detected in any kind of study,” says Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health. “Elevations in LDL of this small magnitude could easily be countered by other healthy aspects of eggs.”

Based on the research, my recommendation is if you eat a healthful diet, go ahead and eat an egg a day. On the other hand, if your cholesterol is high and if you eat the typical American diet — high in saturated fat, devoid of fruits, vegetables and fiber — maybe you shouldn’t be eating an egg a day.

But will taking eggs out of an unhealthy diet make a positive difference? Probably not. I can’t tell you how many times during my career I’ve heard people say, “I’ve cut out eggs, but my cholesterol is still high!” The impact of a healthy, balanced diet cannot be denied here.

Original content by Katherine Tallmadge for The Washington Post.

Good for You

Assuming you’re eating a healthy diet, here are some ways you may benefit by eating eggs

PROTEIN Eggs are considered the gold standard that other proteins are measured against. Because of the superior amino acid mix, an egg’s six grams of protein are absorbed easily and used by the body more efficiently. The egg is also economical and calorie- controlled (74 calories).

CHOLINE Yolks are one of the best sources of this essential nutrient. Choline is needed for brain development in a growing fetus and may also be important for brain function in adults.

LUTEIN and ZEAXANTHIN These two important beneficial phytochemicals found in egg yolks (as well as kale and spinach) help prevent eye diseases, especially cataracts and age- related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, these phytochemicals are more absorbable because of the presence of fat in the yolk.

VITAMIN D Eggs are one of the few natural sources of Vitamin D, important for the bones and teeth. Vitamin D helps the absorption of calcium, which is important for the heart and colon as well.

Eggs Scrambled with Onion, Garlic and Sweet Cherry Tomatoes

This is a regular meal for me any time of the day – quick, easy, delicious, nutritious!

Servings: 1

Saute 1/4 sweet onion and a smashed garlic clove over medium high heat in 1 teaspoon canola or olive oil until almost soft. Add a handful of chopped tomatoes to the pan (or any other vegetables you happen to have such as chopped spinach, kale, mushrooms, or peppers) and cook for another 5 minutes. Turn down heat to very low. In a separate bowl, whisk 2 eggs. Pour eggs into the pan containing the onion, garlic and tomato – add 1 ounce low fat cheese, if you wish. Stir continuously until eggs are cooked. Pour over toasted whole rye bread.

New Year, New Life… Seize the Moment!

Katherine enjoying the beautiful, sunny New Years Day outside at a Georgetown Cafe

What are your hopes, dreams and desires for 2012? 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…

SEIZE THE MOMENT!

A Plan For 2012

The new year is an important time to consider the year that has past and to begin moving with purpose into the future. Start by reviewing 2011’s important people, events, places, and ideas. What made you happiest last year? What were your achievements? What were the bumps in the road? What would you like to do more of – or less of – in 2012?

Now, move mindfully across the threshold into 2012 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.

Based on your self exploration and discoveries, I’ve found it useful to decide on a “Summary Word” for the new year (my client Rachel’s word is “Bloom,” which I think is beautiful), and one important goal to achieve this coming year, along with other goals.

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 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.

To Detox or Not to Detox?

I’m upset by my holiday bloat! But I’m thankful I’ve already lost 3 pounds. How did I do it? Here are some things to consider when deciding how you should lose your “2011 pounds” to help you get 2012 off to a healthy start…

A new client shared a familiar story with me. Sarah, who has struggled with her weight for years, had just spent a week at a health spa, successfully losing three pounds. But within a few days of returning home, she had gained all of her hard-earned weight loss back – and more. She felt so desperate, she was considering a 21-day “cleanse,” but was fearful severe dieting might backfire again and wanted my advice.

Her fears were well-founded and illustrated the most frustrating dilemma of dieting: Weight loss is exhilarating, prompting a series of biological benefits which make you feel great, but too often the results are fleeting.

This struggle has been going on as long as people have been looking for quick-fix, formulaic diets. In the 1970s, it was carb-counting with Atkins or Scarsdale. The 80s brought us liquid diets (remember Oprah and Optifast?). In the 90s, low-fat diets were the rage. Then we came full circle with low-carb diets returning in the 2000s and the modern equivalent of liquid diets – “cleanses” and “detoxes” – back today.

But the challenge remains the same: You cannot “diet” forever. At some point, you must transition from the “diet” to an eating plan and lifestyle which maintains your weight and health.

A “Cleanse”:

Sarah said it would be such a relief not to have to think, or make choices, and so rewarding to lose weight quickly. I completely understand the temptation here. And these factors do make weight loss with a liquid diet easier for many people. But I encouraged Sarah, “Ask yourself: Will the weight loss stick? Yo-yoing can be demoralizing.” Though I agree it is better to try something than to stay overweight, unhealthy and feeling miserable.

If you decide to go all the way and try a “cleanse” or very low calorie diet plan, you probably will lose weight. It’s a fact: when you eat fewer calories than you burn, weight loss is a consequence. And even a liquid cleanse, if short term, shouldn’t be harmful. (Though some people experience negative consequences: constipation, nutritional deficiencies, headaches, depression/irritability, hair loss, and a lowered metabolism.)

But since by definition this is temporary, be prepared to transition slowly to healthy eating (go too fast and you’re liable to gain a lot of water weight).

The Transition:

A second option would be to start with the healthy lifestyle that you would be transitioning to. Lose weight in a sustainable way so that when you’ve lost it, the good habits are in place. I probably don’t need to tell you this is my choice, and it’s successful for the majority of people.

Based on studies of successful weight loss maintainers, here is what you should do to keep weight off once it is lost:

Living at a spa impractical? Okay, create a “Home Spa” to JUMP-START 2012 and feel as good, if not better, than you would being on a liquid “cleanse.” To re-create the Health Spa experience, Do…

Minesweep for Calorie Bombs – Banish any “risky,” fattening or unhealthy foods from the house,

Control Your Environment – Stock your home (and office) with delicious, healthy foods, and piles of clean, chopped, ready-to-grab fruit and veggie snacks,

Hit the Ground Running – Start Every Day with Physical Activity. Don’t even think about it! Before checking email, taking phone calls, or applying make-up (I know – I’m horrible!), get out the door for a walk, jump on your home treadmill, go to bootcamp or to the gym,

Eat Breakfast Every Morning – Preferably at home, so you’re not tempted by the bagel-the-size-of-your-head at the office. Skimping on breakfast usually backfires and causes over-eating later,

Eat Light at Night – Soup is ideal for feeling satisfied with fewer calories so you don’t go to bed feeling too full.  Wake up hungry for a good breakfast in the morning,

Sleep at least 7 to 8 Hours – Sleep disturbances are correlated with weight problems,

It Takes A Village – Spend your time with like-minded people and avoid people who will sabotage your goals. This is an important feature of being at a spa which makes it so easy. If your spouse or friends are not on board, it will be difficult to stick with any plan,

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!

Making the Transition
(If you opt for the modified fast or cleanse)

Start by slowly incorporating healthy carbohydrates into your diet until you get to at least 160 grams daily (3 servings of dairy or calcium-fortified soy, 5 – 9 servings of fruits and vegetables, 4 servings whole grains)*

Week 1: Add a high fiber, whole grain cereal and milk for breakfast

Week 2: Add two or more fruits as mid-morning and afternoon snacks

Week 3: Add two slices of whole grain bread for a sandwich at lunch

Week 4: Add a yogurt snack

Week 5: Add a couple of high fiber, bean-based vegetarian meals to your week

*add carbs back too fast and you risk gaining a lot of water weight

This may not be considered a genuine “cleanse” but that’s good! It contains real food you can actually chew…Delicious, satisfying, loaded with nutrients and naturally fiber-rich, for natural “cleansing!”

Favorite Holiday Recipes with Love from Katherine

Just a Few of Katherine’s Favorite Holiday Recipes

For weight loss to last, it has to be enjoyable; you cannot feel deprived,” as I say in Diet Simple and try to demonstrate every day with my clients. The food you eat must be delicious, or your healthy lifestyle cannot last.  But the holidays, as glorious as they are, bring special health challenges. And I don’t know about you, I do not want to feel stuffed and miserable every day of the holiday season, preferably not even one day (though that might be asking too much!). So not only should your recipes be  inviting, and satisfying, it is ideal for as many of them as possible to be light and healthy, too. You’ll have plenty of party food to indulge in, so the food in your home, with a little creativity (and my recipes), could be a rewarding reprieve.

That is why I work so hard to find great recipes for you. I know the holidays are a time when unique, festive menus are important. Here are some of my favorites, recipes I’m repeatedly asked for, which my friends, family, and clients love and are guaranteed to please even the most finicky of foodies, and old fashioned of traditionalists. I promise!

Winter Salad of Orange and Pomegranate

Najmieh’s Yogurt and Spinach Dip

Butternut Squash Soup with Curry and Ginger

Goody’s Vegetable Soup

Kjerstin’s Crab Cakes

Gravlax with Mustard Sauce

Potato Salad with Haricots Verts Smothered in a Lemony Garlic Mayonnaise

Katherine’s Chili Non-Carne

Swiss Chard Quesadillas with Chipoltle Salsa

John Ash’s Grandmother’s Pot Roast

Broiled Salmon in a Mustard Seed Crust

Katherine’s Favorite Holiday Cookies

Katherine’s Light Sweet Potato Flan with Vanilla Bean

Dark Chocolate Dipped Pear Slices

There are so many more festive recipes to be found in Diet Simple. Enjoy!

Celebrate Food Day at Katherine’s Farm Market!

Celebrate “Food Day!” with Fresh, Locally Grown Food and Fun!

The District of Columbia Metropolitan Area Dietetic Association

and

Capital Harvest on the Plaza Farm Market

present:

FOOD DAY!

October 24 Event Highlights Nutrition, Affordability, and Sustainability

WASHINGTON, DC—The District of Columbia Metro Area Dietetic Association (DCMADA) and Capital Harvest on the Plaza (CHOP) will host a special farm market in honor of Food Day in the District of Columbia, as declared by Mayor Vincent Gray. The event will take place on Monday, October 24, 2011 from 11:00 am to 3:00 pm at the beautiful outdoor Woodrow Wilson Plaza, 1300 Pennsylvania Avenue, NW.

“Our Food Day event will be a unique opportunity for area children and families to learn about easy-to-prepare healthy foods in a festive environment,” says Katherine Tallmadge, MA, RD,LD,  President of  DCMADA. “By making the experience fun and providing many options, we aim to simplify healthy eating for all who attend.”

The event will feature cooking demonstrations and food tastings by some of DC’s best chefs. They will be partnering with dietitians demonstrating how children and adults can stay slim and healthy.

Samples of Katherine’s “Broccoli Soup with Carrots, Potatoes and Thyme,” along with the recipe card, will be offered. In addition:

Chefs include Todd Gray of Equinox, Jason Maddens of Central, Frederick De Pue of Smith Commons and Xavier Deshayes of the Ronald Reagan Building and International Trade Center.

Members of DCMADA from a wide array of organizations throughout the city will be onhand to provide nutrition education activities, food demonstrations, and breastfeeding education (provided by WIC). The event is open to the public. Most importantly, 200 Washington, DC public school students will attend the event to learn how delicious locally grown fresh fruits and vegetables are.

DCMADA’s Food Day Event is sponsored by the American Dietetic Association.  DCMADA, ADA, and CHOP Market share the common missions of:

• reducing diet‐related disease by promoting safe, healthy food choices
• expanding access to food and alleviating hunger.

Organizations providing fun, educational, and interactive nutrition education:

The Office of Disease Prevention and Health Promotion (ODPHP), under Health and HumanServices (HHS), will be at market with the Dietary Guidelines for Americans, PhysicalActivity Guidelines for Americans, and Healthfinder.gov.

The D.C. Public Schools’ Wellness and Nutrition Services, Office of the State Superintendent of Education,Government of the District of Columbia

The National Women, Infants and Children (WIC) Association doing Nutrition and Breast Feeding Education for Moms and Children,

The Center for Nutrition Diet and Health at the University of the District of Columbia is bringing toys, DVDs, fact sheets, and providing healthy snack demos for kids like yogurt parfaits,

The Food and Drug Administration’s (FDA) Center for FoodSafety and Applied Nutrition will be demonstrating Nutrition facts labeling, their ‘spot the block’ campaign geared towards kids, teens, adult, and older persons, as well as information on bottled water, seafood,eggs, raw milk, juice safety, and

The District of Columbia Metropolitan Area Dietetic Association is providing volunteer dietitians
to provide interactive, fun nutrition education throughout the market.

###

About DCMADA

The District of Columbia Metropolitan Area’s chapter of the American Dietetic Association, DCMADA is a professional organization made up of Registered Dietitians, food, and nutrition experts who work and live in the DC Metro Area.

Dying for Sweets?

Dying for Sweets
The Science Behind Cravings and What to do About Them

The holidays – starting with Halloween – can trip up even the most conscientious dieter. This happened to a client who had lost and kept off 20 pounds successfully. The Halloween trap caught her by surprise. She bought several bags of Snickers, her favorite candy bar, and began a binge that didn’t end until the candy was gone – long before Trick or Treat even began! That brought her up a couple of pounds. The holidays came and before you know it, she had gained almost ten pounds before winter was out.

If you don’t want this to happen to you…

It’s not just in your head – and you are not alone! There are special challenges posed with some foods, particularly sweets, which have been confirmed by scientific research. So if you don’t want to feel overstuffed, bloated, and stuck with extra depressing pounds you’ll have to fight to take off, listen up, I have some good advice for you…

With Halloween and the holidays looming, it’s important to determine your strategy for dealing with the temptation of sweets: what you eat, what you bring in your home, and what you serve others. My philosophy is that all foods can be enjoyed in moderation. Understanding the science behind sweet craving and overeating can help us eat in a more moderate and healthy way.

The Science

People have an inborn attraction to sweets. If you don’t believe it, simply watch an infant’s response to something sweet versus, say, a vegetable. There’s an automatic acceptance, even joy, after eating something sweet. On the other hand, vegetables are an acquired taste, which may take 10 – 20 tries before acceptance. This is partly explained by evolution. We’ve been eating naturally sweet foods such as breast milk and fruit for millions of years. They contain life-sustaining nutrients, and a love for those foods helped keep us alive. Also, during evolution, an attraction to scarce calorie-dense foods, such as sweets and fats, improved our chances for survival.

But there are other explanations.  The research surrounding our attraction to sweets has stepped up in recent decades. Scientists are grappling with understanding the calorie imbalances causing the obesity epidemic, which is partly fueled by eating too many sweets.

Our brain chemistry holds an important clue. Research shows that sweets, like many antidepressants, increase the brain chemical, serotonin, which helps regulate mood and appetite.

“Without carbohydrates, your brain stops regulating serotonin,” says Judith Wurtman, the director of the women’s health research program at the Massachusetts Institute of Technology’s Clinical Research Center in Boston. “Eating carbohydrates profoundly improves mood; which is why a handful of candy corn will make you feel better.”

When we’re stressed, anxious or depressed, serotonin levels can drop, and one way people modify their moods is by eating carbohydrates. But, Halloween and holiday sweet cravings may be uniquely influenced by seasonal changes, too. Studies show that as days get shorter and we are exposed to less sunshine, serotonin levels drop and this leads to increased carbohydrate cravings in susceptible people.

“It’s seasonal; if they sold Halloween and Holiday candy in July, people wouldn’t be as interested,” says Wurtman.

Women are particularly vulnerable to sweet cravings because their brains have less serotonin than men, according to Wurtman.

There have been other explanations for women’s reported increased sweet craving and indulging.

Some researchers attribute the difference to the female hormone, estrogen. It’s been reported that sweet cravings change according to where a woman is in her menstrual cycle, circumstantial evidence that estrogen may play a role. But the findings are inconsistent, as some report increased cravings during menstruation, while others report higher cravings as a premenstrual symptom, a time when serotonin levels may be low.

But the bottom line is clear: “Females overeat sweets compared to males,” says Lisa Eckel, assistant professor of psychology at Florida State University in Tallahassee. Eckel completed a study on rats, published in the American Journal of Physiology, which found that female rats ate more rat chow when it was sweetened, compared with males.

“In animals, having high levels of estrogen is associated with eating more sweets,” says Eckel. This theory has yet to be proven in humans.

Cravings and overeating are difficult to study because they can be so subjective and multifactorial. Other researchers stipulate sweet cravings are mainly determined by culture or by psychological and behavioral factors, rather than physiology.

In some cultures, people don’t crave sweets because they haven’t been exposed to them as regularly as Americans. A study of chocolate, for instance, found that American women crave chocolate significantly more than Spanish women. And while a large percentage of American women reported increased chocolate cravings surrounding their menstrual period, Spanish women did not.

Other studies confirm that exposure during childhood is the major determinant of what we crave and are susceptible to overeating.

I copied my mother’s love for sweets and love of baking; it was a fun activity we did together. In college, to combat loneliness, and heck just for fun, I over-indulged my love for sweets (as the pounds went up and up).  I would regularly bake my favorite chocolate chip bars and caramel popcorn, both of which I made in childhood. Study after study shows the importance of parental modeling on a child’s preferences.

Availability and proximity are two of the most important factors science has found influences what we crave and overeat and they probably trump all of the other reasons combined. When tasty foods, such as sweets, are around, we simply eat more of them.

Chances are, a combination of factors is responsible for cravings and overeating sweets at Halloween and the holidays.

“Holiday sweets are novel, they only comes around once a year. It comes in small pieces so you fool yourself into thinking you’re not eating as much,” says Wurtman. “You put it in bowls around the house and eat it mindlessly!”

Wurtman says if you have a strong desire for sweets, it may be a sign that you’re depressed, anxious or stressed. But she insists you don’t have to indulge in sweets to raise your serotonin levels or to feel good. Exercising, stress management, spending time with loved ones are activities which will also help reduce depression, anxiety and stress. (My client discovered a psychological basis for her binges, which she is successfully averting these days).

Using candy to feel better is not a great solution for your waist line. It is so high calorie, it doesn’t take much to overeat and forget your weight loss plans. For the same calories in a candy bar, you could eat four apples, or maybe you couldn’t – and that’s the point!

Don’t get me wrong, I’m not urging you to be a Halloween Scrooge. I believe it’s possible to have fun with Halloween, and even eat Halloween candy, but still avoid some of the excesses that many of us have fallen victim to in the past.

Here are a few suggestions.

• To reduce the possibility of seasonal cravings, make sure you’re getting 30 minutes to one hour of sunlight each day by taking a walk in the mornings or at lunch. You may be able to “catch up” on the weekend, if you didn’t get enough rays during the week,

• Eat plenty of healthy carbohydrates, such as fruits, vegetables, whole grains and legumes, to keep serotonin at optimum levels and reduce cravings of less healthy carbohydrates, such as refined sugar,
• Include a naturally sweet fruit in your meals – and within your healthy calorie allotment. Since we naturally crave a variety of flavors, including sweets, this will reduce sweet cravings beyond your calorie needs,
• If you feel driven to eat sweets, it may be a signal that you’re depressed, anxious or stressed. Reduce tension and anxiety by meditating, exercising or talking with loved ones. It’s important to understand the core of the problem and for that, you may need to seek help from a professional,

• If you want to lose weight, keep your candy – or other “extra” calories – to no more than 10% of your daily calories (that’s 200 calories for the average 2,000 calorie intake, or 150 for 1,500 calories). You may even get away with one big splurge on Halloween. But if you splurge for two or more days, it will probably effect your waist line negatively,
• If you can’t resist eating too much candy, wait to buy it on the day of the party or event (or, don’t buy it). This way, the candy won’t be sitting around as a constant temptation
• Buy only what you need for the event and buy your least favorite candy. Give away the remaining candy at the end of the evening so that there’s nothing left,
• Reduce the variety of what you buy as VARIETY is the biggest cause of overeating,
• Try fun and healthier alternatives to sweets to have around your home and serve to family and guests, such as popcorn, roasted pumpkin seeds, sliced apples and fruit with nice dips,
• Most importantly, if you do find you overeat, lighten up, don’t dwell on the negative and get over it! Analyze objectively what you can do differently next time,

With awareness and good planning, you can have your sweets and eat them, too!

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Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices

Najmieh’s Cauliflower KuKu with Fresh Parsley and Spices

A “Kuku” is a Persian mix between a frittata, a type of Spanish omelette, and a souffle. You can use any vegetables and spices, making a delicious and elegant breakfast, lunch or dinner dish. For instance, I’ve used all cauliflower, and I’ve mixed it up with 1/2 cauliflower and 1/2 brussels sprouts, for a change.

Serves 4

Ingredients:

¼ Cup (4 Tablespoons) Canola or Olive Oil
1 Medium Onion, peeled and thinly sliced
2 Cloves Garlic, peeled and thinly sliced
1 Pound Cauliflower Florets, fresh or frozen (1 small head), coarsely chopped

Pinch of Iodized Salt
1/4 teaspoon Freshly Ground Black Pepper
1/2 teaspoon Turmeric
1/4 teaspoon Smoked Paprika
1/4 teaspoon Cayenne
1/2 teaspoon Ground Cumin
4 Eggs
1/2 teaspoon Baking Powder
1 Tablespoon Flour
1/2 teaspoon Iodized Salt
¼ Cup Fresh Parsley, Chopped
4 Sprigs of Parsley for garnish (optional)

Instructions:

Preheat oven to 350 degrees F.

Meanwhile, heat 2 Tablespoons of the oil in a large skillet and brown the onion, garlic and cauliflower over medium high heat for about 15 minutes, stirring occasionally. Stir in the pinch of salt, the pepper, turmeric, smoked paprika, cayenne, and cumin. Let cook on low for another 5 minutes. Cool.

Break eggs into a mixing bowl and add the 1/2 teaspoon of salt, the baking powder, flour, and parsley. Whisk lightly. Add the cooled onion, garlic and cauliflower to the egg mixture and fold with a rubber spatula or large wooden spoon.

Heat the remainder of the oil – 2 Tablespoons – in an 8-inch ovenproof baking dish, such as a round, glass Pyrex dish, by placing it in the oven for 10 minutes, or more. Pour in the egg mixture (it will sizzle) and bake uncovered for 50 to 55 minutes until lightly golden on the top and a “tester” such as a thin knife or metal kabob stick, comes out clean.

Remove from the oven, allow to rest for 5 minutes. Loosen the edges with a thin knife, cover with a serving plate and invert onto the serving plate. Cut into 4 pieces and serve with a sprig of parsley.

Recipe total calories = 900. Divided by 4 servings = 225 calories/serving

“Cauliflower KuKu with Fresh Parsley and Spices” was adapted from Najmieh Batmanglij’s “Food of Life: New Edition” (Mage Publishers, 2011)

Fighting Malnutrition and Obesity: “Food Day” Kick-Off Seminar

The District of Columbia Metropolitan Area Dietetic Association (DCMADA) and the University of the District of Columbia present…

“Fighting Obesity and Malnutrition in the District of Columbia and the Nation”

A “Food Day” Kick-Off Event

Saturday, October 15
10 am to 1 pm

Register Now

Agenda:

9:10 – 10 am:     Registration and Networking

10 – 10:30 am:  “Leading in Your Community and Making Volunteerism Count”
- Katherine Tallmadge, M.A., R.D., L.D. President, DCMADA
Learning Objective: To learn the tenents of compassionate leadership and ways to apply them in personal and professional lives

10:30 – 11 am:  “USDA’s ‘Let’s Move’ Update: Impacting the Country’s Health Through Nutrition”
- Marissa Duswalt, R.D., Truman Albright Fellow, United Stated Department of Agriculture
Learning Objective: The session will provide specific ways audience members can play a role in First Lady Michelle Obama’s Let’s Move! initiative.

11 – 11:30 am:  “DC Healthy Schools Act Update: How D.C. is Setting the Example for the Nation”
-Sandra Schlicker Ph.D and Dawanna James-Holly Ph.D,
Wellness and Nutrition Services, Office of the State Superindentent of Education
Government of the District of Columbia
Learning Objective: To inform the audience about the landmark DC Healthy Schools Act of 2010 and to ask for their help and support in implementing it in our schools

11:30 – 11:50 am:  ”Empowerment of Parents Through Good Nutrition”
- Jean L. Johnson, M.S., R.D., L.D./N.,
Extension Specialist/Nutrition and Health-Center for Nutrition Diet and Health
University of the District of Columbia
Learning Objective: To identify methods to promote good nutrition to children through family involvement and community resources

11:50 - 12:10 pm: “Helping Children to Swallow Nutrition: How  to use Literature, Music, and Movement to reinforce good nutrition”
- Angela Mbodj, CEO, GROW International
Learning Objective: To demonstrate effective models of creating and integrating healthy nutrition concepts into everyday activities for young children

12:10 - 12:30 pm: “Creative Teaching Strategies Aimed at Children”
- Tambra Raye Stevenson, M.S. DCMADA Student Representative
Learning Objectives: To describe difference between left-brain and right-brain teaching approaches in addressing child nutrition programs,  to identify two creative strategies to integrate MyPlate when engaging young, culturally diverse populations, and  to suggest two methods to achieve demonstrable improvements in obesity-related behaviors

12:30 – 1pm:  Discussion and Q & A  Panel - All presentors

WHERE: UDC Van Ness Campus (Redline Metro)

4200 Connecticut Ave. NW
Washington, DC 20008

*** Room A03  Building 44***
The parking lot below building 44 is no longer free on Saturdays. It costs $8.00 per car. $3.50 for students, faculty and staff.

It is advised that attendees use the red line for transportation.  Street parking is rare.

WHEN: Saturday, October 15th, 2011 from 10AM-1PM

Registration: FREE! but space is limited and registration is required

Beverages provided courtesty of Safeway

FIND OUT HOW THE DISTRICT OF COLUMBIA METROPOLITAN AREA DIETETIC ASSOCIATION IS CELEBRATING FOOD DAY ON OCTOBER 24!

Vitamin Supplements: Good For You? Dangerous?

Original Content, The Washington Post

Multivitamins, Vitamin B-6, Folic Acid, Magnesium, Zinc, Copper, and particularly Iron, may increase death rates, according to a recent study published in the Annals of Internal Medicine. Only Calcium and Vitamin D were correlated with positive benefits.

This is alarming news as the study was large, well-conducted, and the women who participated had relatively high educations, incomes, and were healthy – a population which normally experiences superior health as compared to others. So how could these negative results be possible?

Let me explain…

Many of us want to include nutrients, the right vitamins and minerals in our diet. But we often don’t want to eat all the foods and calories required to get this balance. What we’re looking for is a magic supplement that will give us more energy, improve the quality and length of life and prevent the chronic diseases of today such as heart disease, cancer and diabetes.

While we know that certain foods have been shown to provide these benefits, can the right supplement do the same?

Leading researchers are increasingly convinced that while supplements can serve many positive purposes, they cannot take the place of a well-balanced diet, and may even be dangerous. Some background…

The Importance of Food

“The thousands of vitamins, minerals and phytochemicals [beneficial plant compounds] in whole foods act synergistically  to create a more powerful effect than the sum of their parts, producing a result which cannot be recreated by supplements,” says Jeff Prince, vice president for education at the American Institute for Cancer Research.

Over the past century, nutrition experts gained a fuller appreciation of the need for a plant-based diet. Research began to show in the 1970s that certain patterns of eating, beyond vitamin and mineral intake, were influencing illnesses.

By the 1980s, they found that populations that ate more fruits, vegetables and high-fiber foods experienced lower rates of cancer, heart disease and diabetes. Also, by that time, discoveries had been made that newly discovered phytochemicals and certain vitamins and minerals acted as antioxidants and might prevent chronic diseases such as cancer and heart disease. After all, it had been found that people with high blood levels of two antioxidant vitamins (a form of vitamin A called beta carotene and vitamin E) had reduced lung cancer rates. It had also been observed that people who ate more dark-green leafy vegetables (high in beta carotene) experienced less lung cancer, even if they smoked.

Sensing a major breakthrough, the National Institutes of Health funded one of the biggest studies ever conducted. Known as the ATBC (Alpha-Tocopherol, Beta Carotene) Cancer Prevention Study, published in the New England Journal of Medicine in 1994, it tested the theory that the antioxidant vitamins beta carotene and alpha-tocopherol (vitamin E) would prevent lung cancer in smokers, the highest-risk population. After following 29,000 male smokers for six years, the stunned researchers found “a higher incidence of lung cancer among the men who received beta carotene supplements than among those who did not. In fact, this trial raises the possibility that these supplements may actually have harmful as well as beneficial effects.”

Needless to say, these revelations sent shock waves through the scientific community. “This study was a turning point in the nutrition field, especially when multiple studies kept confirming that supplements didn’t work at preventing cancers and heart disease,” says David Klurfeld, national program leader for human nutrition at the USDA’s Agricultural Research Service. “People think that we can pull out the fiber, pull out the antioxidants. But research does not back that up. Study after study says you gain the most benefit from whole foods.”

Personalized Nutrition

That is not to say that supplements are of no use. They can be of great benefit, when taken based on individualized needs. This study, and others like it, stress the importance of personalizing your supplements by reviewing your medical, family and personal history, your food intake, deciding what you might be lacking; THEN and only THEN making an educated decision, preferably with the help of a registered dietitian and your doctor.

Supplements simply can’t compete with better food choices. Consider these findings:

• When the ATBC Cancer Prevention study data was re-analyzed years later for consumption of fruits and vegetables, researchers found that while supplements did not prevent lung cancer, eating fruits and vegetables high in beta carotene (e.g., carrots, sweet potatoes), lycopene (e.g., tomatoes) and lutein/zeaxanthin (deep-green leafy vegetables such as spinach and kale) reduced lung cancer risk.

• A diet high in cereal and vegetable fiber (35 grams versus 15 grams) reduces the risk of colon cancer by 40 percent, according to recent findings in the EPIC (European Prospective Investigation into Cancer and Nutrition) study. But studies of fiber supplements have failed to find any benefits and some have found an adverse effect.

• A diet high in fruit reduces lung cancer risk by 40 percent, also according to new EPIC study findings. Another study found subjects with a high fruit intake had a 44 percent lower risk of lung cancer compared with subjects eating the least amount of fruit. But when subjects added beta-carotene supplements, there was no benefit from the fruit.

• Men who ate 10 servings of tomato products weekly reduced their risk of prostate cancer by 35 percent compared with men who ate fewer than 1.5 servings, according to a Harvard Health Professional study. While the benefit is largely attributed to the phytochemical lycopene, trials of lycopene so far have found it is less potent than the tomato.

• A diet high in fruits and vegetables reduced stroke risk by 28 percent, and fruit alone reduced the risk by 40 percent, according to a study published in the American Journal of Clinical Nutrition in 2003. No dietary supplements have been found that significantly reduce stroke risk.

• People who ate collard greens or spinach two to four times per week had a 46 percent decrease in risk for age-related macular degeneration (the leading cause of blindness) compared with those who ate these vegetables less than once per month, according to a study published in the Journal of the American Medical Association this year. No studies have found supplements prevent or improve macular degeneration.

• People who eat more soy have a decreased risk for coronary heart disease, breast cancer and prostate cancer. But when various components of soy foods have been isolated and studied, these finding have not been replicated, and some have found adverse effects.

• A diet high in antioxidant-rich foods helps prevent cardiovascular disease, but the studies of individual antioxidant supplements have been so inconclusive that the American Heart Association recently issued an advisory against taking them to reduce cardiovascular disease

“Researchers are working as fast as we can to find the most effective components in foods,” says Janet Novotny, research physiologist at USDA’s Human Nutrition Research Center in Beltsville. “But so far, studies have shown that while fruits and vegetables are associated with decreased risk of chronic disease, studies of the isolated compounds in fruits and vegetables haven’t shown an effect.”

Food and dietary patterns are complicated and expensive to study, and can defy the brightest minds and best intentions. In the meantime, the best advice is to eat a plant-based diet with at least five to nine servings of fruits and vegetables (you’ll get the most benefit with the higher amount), at least three to four servings of whole grains and regularly eat legumes as a side dish or occasionally as your protein source.

Read “My Health News Daily’s” Rachel Rettner’s article about this study.

Recovery Nutrition for Athletes

Endurance Nutrition for Athletes

With endurance training, the main goal is to provide calories for daily activity and those expended through exercise in addition to replenishing glycogen (energy) stores and repairing lean muscle mass. Focusing on eating often as well as nutrition pre-exercise, during exercise, and post-exercise is key to training and performing at an optimal level.

When your workouts are strenuous, you need protein, carbs, electrolytes and fluids to bounce back. Believe it or not, plain old Chocolate milk has that and more. Lowfat chocolate milk has 9 key nutrients, including some not typially found in sports drinks, like calcium and vitamin D to strengthen bones and reduce the risk of stress fractures, and B vitamins for energy.

According to several research studies, lowfat chocoalte milk is an effective post-workout recovery drink. Some research even suggests milk may help restore and maintain hydration better than water or certain sports drinks. It has PROTEIN to help build muscle, CARBS to refuel muscles, ELECTROLYTES to replenish what’s lost in sweat, and FLUIDS to help rehydrate the body.

During strenuous workouts, muscle tissue breaks down. It’s the rebound, the rebuilding, that has you coming back stronger next time. For that you need protein in your recovery routine.. And the kind of high quality protein found in milk is ideal.

Most sports recovery drinks add protein and nutrients, but milk is a natural source of high quality protein and nutrients, and with lowfat chocolate milk, you get the right mix of protein and carbs to refuel exhausted muscles… A high quality fuel for a high-quality recovery!

American Dietetic Association Guidelines

Meal-Planning Tips

• Eat frequent meals and snacks throughout the day, Do not skip meals, Limit alcohol intake

• Include a whole grain carbohydrate and a lean protein/healthy fat with all meals and snacks to increase satiety

• Include non-starchy vegetable and fruits with meals and snacks

• Carbohydrate intake should range from 5 g/kg to 7 g/kg for moderate-duration and low intensity training, 7 g/kg to 12 g/kg for moderate to heavy training, 10 g/kg to 12 g/kg for extreme training

o Choose whole, high-fiber grains as your carbohydrate meal choices (breads, bagels, tortillas, cereals, oatmeal, granola bars, crackers, pastas, rice, potatoes, etc.)

• Protein intake should range from 1.2 g/kg body weight to 1.7 g/kg body weight
• Choose lean proteins such as chicken or turkey without skin, lean cuts of red meat, fish, low-fat dairy, eggs, beans, tofu, edamame, or whey or soy protein powder
• Fat intake should range from 0.8 g/kg to 1.0 g/kg
• Increase intake of healthy fats (peanut butter, nuts, seeds, flaxseed, olive oil, salmon/tuna) and decrease intake of saturated fats (fried foods, baked/packaged goods, and white, thick, creamy sauces/spreads)
• Hydration should be adequate so that urine color is pale yellow throughout the day
• Rely on water throughout the day and water/sports drinks during exercise
• Consume post-exercise snack as soon as possible (within 45 minutes) after training

Foods Recommended

Pre-Exercise Eating

• Meal timing: 3-4 hours before exercise

• Meal composition: High in low-glycemic carbohydrate (200 g to 300 g) and lean protein, low in fiber and fat

• Meal hydration: Four hours before activity, consume 5 mL/kg to 7 mL/kg (2 mL/lb to 3mL/lb) or 17 oz to 20 oz water or sports drink

• Snack timing: 30 minutes to 1 hour before exercise

• Snack composition: High in carbohydrate, moderate in protein, low in fat and fiber

• Snack hydration: 5 oz to 10 oz water or sports drink

During-Exercise Eating

• Carbohydrate intake should begin shortly after the onset of activity

• Timing: Consume 30 g to 60 g carbohydrate/hr spaced every 15-20 minutes

• Composition: High-glycemic carbohydrate such as sports drinks/gels/blocks/beans, fruit, high-carbohydrate bars with moderate protein, crackers, etc.

• Hydration: Dependent on sweat rate

o Average: 5 oz to 10 oz water or sports drink every 15-20 minutes

o Sports drinks should contain 6% to 8% carbohydrate

o Replace electrolytes lost via sports drink or foods high in sodium/potassium

Post-Exercise Eating

• Snack timing: Within 30 minutes post-exercise

• Snack composition: 4:1 ratio of high-glycemic carbohydrate to lean protein… Ideal food/drink: Chocolate Skim Milk!

o Recommended amount: 1.0 g to 1.5 g carbohydrate/kg

• Meal timing: 2 hours after exercise (Continue meals in 2-hour intervals up to 6 hours)

• Meal composition: High in low-to moderate-glycemic carbohydrate & lean protein, low in fiber and fat

o Recommended amount: 1.0 g to 1.5 g carbohydrate/kg

• Hydration: 16 oz to 24 oz water or sports drink for every pound lost during exercise

Foods NOT Recommended

Pre-Exercise

• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts)

• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)

• Carbonated beverages, Sugary beverages, Alcohol

During Exercise

• Low-glycemic carbohydrates (high-fiber whole grains)

• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)

• High-protein foods (meats, dairy, high-protein energy bars)

• High-fat foods (high fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)

• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.), Alcohol

Post-Exercise

• High-fiber foods (cruciferous vegetables, whole grains extremely high in fiber, beans)

• High-fat foods (high-fat meats, heavy sauces/creams, fried foods, buttery foods, desserts, large quantities of nut butters, nuts, seeds)

• Fluids containing more than 8% carbohydrate (juice, soda, sweet tea, energy drinks, etc.), Alcohol

More on Athletic Hydration

Health Food Contest: Wine or Concord Grapes?

Reader Question: Does Concord grape juice have the same antioxidant value as red wine?  Can you address the issue of the value of alcohol as a health food, especially wine and most particularly red wine?

This is a question which has intrigued me for years. I’m a huge fan of Concord grapes, the dark purple- almost black- intensely flavored grape in season now. I’ve always wondered, as I enjoy these delicate treats, if they, or juice made from them, would give me or my non-wine-drinking clients the same health benefits as red wine.

Recent research is bolstering the claims that Concord grape juice is similar to red wine in many respects, but the issue is very complex and the answer far from definitive.

To get the bottom of this mystery, let’s start at the beginning: with the grape. Concord grapes have one of the highest antioxidant scores among fruit, surpassed only by blueberries, blackberries and cranberries, according to Ronald Prior, research chemist and nutritionist at the Arkansas Children’s Nutrition Center in Little Rock. “Concord grapes contain at least fifty to sixty compounds which may play a variety of roles in the body,” says Prior.

Concord grapes are high in a class of phytochemicals (beneficial plant chemicals) called polyphenols, antioxidants which are concentrated in many fruits, some vegetables and in wine, tea and cocoa. They protect against heart disease by reducing blood clot formation. They also prevent cellular and organ damage caused by oxygen radicals, molecules which are believed to be a primary cause of many diseases including cancer and cardiovascular disease.

Certain polyphenols, such as anthocyanins, which give grapes and blueberries their purple pigment, have been found to reverse both physical and mental deficits in aging rats. Preliminary studies in humans are showing similar promising results.

Other polyphenols, called tannins, responsible for the astringent flavor in cocoa, tea, grapes, and other fruits, are powerful antioxidants.

Concord grapes also contain a tiny amount of a newly discovered polyphenol called resveratrol, primarily in the skin, which may help prevent cell proliferation and cancer. Other polyphenols found in the seed, proanthocyanidins, may also prevent cell proliferation and cardiovascular disease.

Another class of antioxidant polyphenols in grapes are called flavonols. Grapes contain the flavonols quercetin, also in apples, and kaempferol, also in broccoli, which are thought to reduce cellular proliferation and cancer.

“All of these compounds work in synergy to create health benefits,” says Beverly Clevidence, research leader of the Diet and Human Performance Laboratory at the United States Department of Agriculture’s Human Nutrition Research Center in Beltsville, MD. “They’re showing promise in our fight against cardiovascular disease, cancer, and even inflammatory diseases such as arthritis.”

But if you’re eating a standard American table grape, you may not be receiving many of these benefits. That’s because half of the antioxidants are in the seed and, to please the American consumer, table grapes (and raisins) have been bred to be seedless. Much of the rest of the antioxidants are in the skin. The darker the skin, the more beneficial compounds are present, which is why green and white grapes contain a small fraction of the antioxidants that red or purple grapes contain.

And that brings us to the juice of the grape. Since most of the antioxidants are found in the seed and skin of the grape – 80% unless the flesh is darker and has more antioxidants, a juice’s or wine’s antioxidant content will be higher if it includes the seeds and skin.

This is why red wine contains eight to ten times the polyphenol content as white wine. Red wine is made by mashing red or purple grapes with their skin and seeds and letting it sit to ferment, whereas white wine is made skin and seedless.

“Both wine’s and juice’s antioxidant content depends on the amount of exposure to the skin and seeds and how much extraction of the polyphenols occurs,” says Andrew Waterhouse, wine chemist at UC Davis. “With red wine, you get maximum extraction, with the darker reds usually containing more antioxidants.”  Also, the more astringent the wine, the more tannins. Waterhouse says the presence of tannins is a good marker for all antioxidants:  the more tannins, the more polyphenols, in general. Polyphenols are responsible for the flavor, the color and the preservation of wine.

The concept of wine as a health food has been intensively researched since the “French Paradox” was first described by French researcher Serge Renaud in the early 1990s. Renaud found that while the French ate the same fatty diet as Americans, they suffered only half the heart disease rates. He attributed that “paradox” to daily low dose wine drinking. His observation made sense since the Framingham study, a long term study established in 1948 which follows peoples’ diet and health, found a link between moderate alcoholic beverage intake and reduced death from coronary heart disease.

Since then, other large epidemiological studies have confirmed a link between moderate alcoholic beverage intake and reduction in heart disease, as compared to no alcohol or high alcohol intakes. But uncovering the most health-giving types of alcoholic beverages – wine or spirits – and even if alcohol itself plays a beneficial role, have been the subject of heated debate ever since.

On the pro-alcohol side, researchers have found in clinical studies that pure ethanol, in any form, raises HDL, or good cholesterol, by five to ten percent. But that doesn’t explain the whole beneficial effect of alcoholic beverages seen in studies. Researchers have found that wine, for instance, reduces blood clotting, hypertension-related and cardiovascular disease-related deaths and increases polyphenols in the blood, which researchers have found prevents various cardiovascular disease risk factors. But studies comparing pure alcohol with wine show that alcohol alone does not have all of these benefits. Some researchers doubt that ethanol is the most important beneficial ingredient in alcoholic beverages, and especially in red wine. In fact, in clinical studies, consuming high amounts of alcohol has been found to promote oxidation and inflammation, both of which are risk factors in the development of heart disease and cancer. But alcohol is often consumed together with antioxidants contained in the alcoholic beverage that may outweigh its negative effects. In addition, researchers believe alcohol may help the body absorb the antioxidant polyphenols.

“Alcohol may enhance the bioavailability of the antioxidants so that when you drink wine or other beverages or food high in antioxidants, you get more antioxidants in your blood,”

says John Folts, professor of medicine and nutritional sciences at the University of Wisconsin Medical School. “Very few people drink straight alcohol; they mix it with juices like cranberry, orange or tomato juice, which contain antioxidants.”

Food digestion produces increased oxidative stress and oxygen radicals for several hours after the meal. Eating plenty of antioxidants with meals, including wine, fruits and vegetables, helps reduce oxidation caused by the less healthy components of the meal, for instance, saturated fat or carcinogens. This may be another reason why the French get more benefits from drinking wine: they drink it with meals.

So, does Concord grape juice contain all the benefical compounds as red wine? Some compounds overlap. It helps that Concord grape juice is made by pressing and pulverizing the whole grape, including the seeds and the skin, before it is strained and made into juice, according to Welch’s spokesperson Geoffrey Raymond.

In preliminary animal and human clinical studies performed by Folts and colleagues, Concord grape juice and red wine produce similar cardiovascular benefits. They both raise levels of antioxidant polyphenols in the blood, reduce oxidative stress and blood clotting. But because Concord grape juice has half the polyphenol content by volume, you have to consume twice as much grape juice to produce the same effect you get from red wine.

Red wine is more than grape juice with alcohol. Each ounce of wine contains about 1-1/2 ounces of grapes, so it is more concentrated than juice. And the alcohol helps extract polyphenols as the wine ages. This changes the character of some of the polyphenols and different compounds are created, in ways that aren’t completely understood. These differences may help explain the potent health benefits of red wine found in studies.

“Think of red wine as whole grape extract,” says Waterhouse. “You’re getting the antioxidants out of the juice, the skin and the seeds plus the magnifying effect of the alcohol.”

Red wine contains different levels of antioxidants depending on how it’s processed. Antioxidant content will also vary depending on the variety of the grape, and exposure to sunshine and stress, which increases polyphenol content.

Trying to understand all the compounds and benefits is a complex issue. Experts agree grapes, grape juice and small doses of wine are good for you, but scientists are still unraveling the reasons why. For now, the recommendations are, if you’re an alcoholic beverage drinker, women should not exceed one 5-ounce serving and men should not exceed two 5-ounce servings of wine a day. Experts stress that while moderate wine intake may be beneficial for some, going above the recommendation can be dangerous for your health.

“Given the major problem that alcohol abuse is in many countries, it would not be good nutritional advice to tell people to start drinking wine for their health” says Dr Folts

If you don’t drink alcoholic beverages, eight ounces of Concord grape juice may provide similar benefits. In fact, eating a diet high in antioxidants has been proven to reduce cancer and heart disease, regardless of alcoholic beverage intake.

“People who eat several servings of fruits and vegetables a day have a high polyphenol intake,” says Beverly Clevidence. ”So if you don’t drink wine, just eat more fruits and vegetables!”

Katherine’s Light Sweet Potato Flan with Vanilla Bean

Katherine’s Light Sweet Potato Flan with Vanilla Bean
By Katherine Tallmadge, MA, RD

A “Flan” is a custard dessert. This one is lighter and simpler than most. Sprinkle with toasted pecans for a bit of crunch. Make in six or eight “personal” soufflé dishes, or in one large dish. Perfect as a holiday dessert, it’s a deliciously fresh stand-in for a Pumpkin or Sweet Potato Pie.

Serves 6 – 8

Unsalted butter or butter spray for the ramekins
2 Cups 1% Lowfat Milk
2/3 cup Granulated Sugar
½ Vanilla Bean, halved lengthwise
¾ pound Sweet Potato (1 large)
2 Eggs
1 Egg Yolk
1 Tablespoon Warm Molasses (Optional)
1 ounce (1/4 cup) Chopped, Toasted Pecans (Optional)

Preheat oven to 350 degrees F. Place sweet potato on the oven rack and let cook for about 45 to 60 minutes or until tender when pierced with a fork. Use long tongs to pull out of the oven. When warm to the touch, remove the peel. Mash the potato flesh and measure out ¾ cup.

Turn oven temperature down to 325 degrees F. Lightly butter or spray the insides of 6 or 8 ½-cup ramekins* or a 6-cup glass Pyrex bowl or soufflé dish.

In a medium saucepan, bring milk, sugar, and vanilla bean slowly to a boil, stirring until sugar is dissolved. Turn off the heat. Pull out the vanilla bean and scrape the vanilla seeds into the milk mixture. Return the pod to the pot and let sit for 15 minutes to let flavors blend.

Meanwhile, puree the 2 eggs and 1 egg yolk with the mashed sweet potato (I use a Cuisinart Smart Stick immersion hand blender). Add the sweet potato mixture to the warm milk mixture and puree until well blended – most easily done (and less messy) with an immersion hand blender. For a smooth custard, try not to create too many bubbles.

Pour the liquid into six or eight ramekins, or into the 6-cup soufflé dish. Set the soufflé dish(es) into a large baking pan and add boiling water until it is halfway up the outsides of the soufflé dish(es). Place in the center of the oven and bake until slightly wobbly in the middle – about 40 to 45 minutes for the individual ramekins or 1 hour if you’re using the larger soufflé dish.

To serve: Leave the custards in the water bath until they are not too hot to handle or until ready to serve. Slide a knife around the inside edge of the individual dishes and turn them onto serving plates. Or scoop out 6 or 8 servings from the large soufflé dish. Over each serving, drizzle the warm molasses and sprinkle chopped, toasted pecans.

*A “ramekin” is an oven-proof ceramic or glass serving dish, usually round, but sometimes in novelty shapes, ie, hearts or ovals.

The entire recipe = 1,000 calories (1,242 calories with molasses and pecans). Divided into 6 servings = 167 calories per serving (207 with molasses and pecans). Eight servings = 125 calories per serving (155 with molasses and pecans).

Katherine’s “Light Sweet Potato Flan with Vanilla Bean” was adapted from award-winning cookbook author, Deborah Madison’s “Local Flavors: Cooking and Eating From America’s Farmers’ Markets.”

Sweet Potatoes, considered one of the “Super Foods,” are loaded with Beta-Carotene, the orange pigment which is a potent anti-oxidant. It is important for your immune system, your skin, your vision, bones, reproduction, and may reduce cancer risk. But sweet potatoes provide so much more; they’re also high in fiber, vitamins C, E, the B vitamins, and minerals such as potassium, manganese, magnesium and iron.

Sweet potatoes’ origins date back thousands of years in Peru, became a favorite of Christopher Columbus once he landed in America, and grow particularly well in the American South, where they have become a staple.

How Much Water? Dangers of Drinking Too Much – or Too Little

The Most Essential Nutrient: Water

Nutrients don’t only come in the form of food; water is the most important and often most forgotten nutrient. You can last a long time without food, but only days without water. Your lean body mass contains about 70 to 75% water, with fat containing much less, or about 10 – 40% water. Because of increased muscle mass, men’s and athletes’ bodies contain more water than women, overweight, or older persons, because of their proportionately lower muscle and higher fat content.

Water is:

• The solvent for important biochemical reactions, supplying nutrients and removing waste,

• Essential for maintaining blood circulation throughout your body,

• The maintainer of body temperature. As you exercise, your metabolism and your internal body temperature increase. Water carries the heat away from your internal organs, where it can do serious damage (leading to heat stroke and even death) through your bloodstream to your skin, causing you to sweat. As you sweat and the sweat evaporates, this allows you to cool off and maintain a healthy body temperature, optimal functioning, and health.

Daily water intake must be balanced with losses to maintain total body water. Losing body water can adversely affect your functioning and health. Once you are thirsty, you’ve probably lost about 1% of your body water and are dehydrated. With a 2% water loss, you could experience serious fatigue and cardiovascular impairments. It’s important to note that individual fluid needs differ depending on your sweat rate, the temperature, clothing, humidity, and other factors.

It is important that you:

• Drink enough water to prevent thirst.

• Monitor fluid loss by checking the color of your urine. It should be pale yellow and not dark yellow, too smelly, or cloudy,

• For short duration (less than 60 minutes), low-to-moderate intensity activity, water is a good choice to drink before, during, and after exercise,

• Supplement water with a sports drink that contains electrolytes and six to eight percent carbohydrates any time you exercise in extreme heat or for more than one hour. You need electrolytes when you sweat a lot or with long duration exercise to prevent “hyponatremia” (low blood sodium) which dilutes your blood and could also lead to serious impairment and death.

• Begin exercise well-hydrated. Drink plenty of fluids the day before and within the hour before, during, and after your exercise session,

• Avoid alcohol the day before or the day of a long exercise bout, and avoid exercising with a hangover,

• Consider all fluids, including tea, coffee, juices, milk, soups, as acceptable (excluding alcohol, which is extremely dehydrating). The amount of caffeine in tea and coffee does not discount the fluid in them even if they have a slight diuretic effect, according to the most recent report by the National Academy of Science’s Food and Nutrition Board,

• Eat at least five cups of fruits and vegetables per day for optimum health, which all contain various levels of water – and the all-important potassium,

• For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise,

• Rehydrate following exercise by drinking enough fluid (water or sports drinks) to replace fluid lost during exercise. Replace fluid and sodium losses with watery foods that contain salt (soup, vegetable juices). Replace fluid and potassium losses by consuming fruits and vegetables. Home-made sports drinks could be V-8 juice, high in both potassium and sodium. Also, orange juice is high in potassium. Dilute juices 50/50 with water so that they are 6% carbohydrate solutions, which will empty from your stomach quicker than 100% juice,

• For long hikes, when you’ll need food, dried fruit and nut mixtures contain  high amounts of potassium, sodium, and calories – continue to drink plenty of water,

• To determine your individualized need for fluid replacement:

During heavy exercise, weigh yourself immediately before and after exercise. If you lose weight, you’ve lost valuable water. Add 3 cups of fluid for every pound lost; use this figure to determine the amount of water (or sports drink) you’ll need to drink before and during exercise to prevent weight/water loss in future.

Harvard Study Finds Certain Foods – NOT Calories – Have a Strong Impact on Weight Gains and Losses

The Harvard study, released Wednesday, June 22, found that individual foods are more important than calories when it comes to long term weight gains or losses. Harvard even named those foods. Specifically, potatoes are associated with weight gain, along with sugar-sweetened beverages and meats, while foods like fruits, vegetables, whole grains, nuts and yogurt, are associated with weight loss, according to the study.

“Modest changes in specific foods and beverages, physical activity, TV-watching, and sleep duration were strongly linked with long-term weight gain. Changes in diet, in particular, had the strongest associations with differences in weight gain… The idea that there are no ‘good’ or ‘bad’ foods is a myth that needs to be debunked,” said a researcher in a press release. The study appears in the June 23, 2011, issue of the New England Journal of Medicine.

When I was contacted yesterday by USA Today reporter, Oliver St. John, to comment on the Harvard Study, this gave me an opportunity to look over the study so that I could offer an analysis which would help not only “USA Today” readers, but me and my clients better understand it.

I found some of the claims made by the Harvard scientists and members of the media regarding the study… incomplete, if not troubling.

While this is an interesting study and confirms much of what we know about healthy and unhealthy foods, I’m concerned about the sweeping conclusions for the following reasons:

The Harvard study is epidemiological, the kind of study which analyzes large populations and their health outcomes. Because the facts cannot be precisely measured, as it would be in a clinical study -nobody is weighing and measuring the foods people are eating, their body weights, or their lifestyle patterns – the conclusions which can be made are limited. This is true for many reasons. First, there are no “controls” in the study; it is impossible to tease out confounding variables having an effect beyond the particular foods being studied. What I mean is: eating certain foods is associated with specific behavior patterns, so it’s impossible to determine if the effect (weight loss/gain) is due to the food or the behavior pattern. For instance, studies of whole-grain eating find it is a “marker” for engaging in many healthy behaviors. People who eat whole grains are more likely to exercise and eat more vegetables. SO when epidemiological studies find whole grain- eaters are healthier, one must ask: is the effect due to eating whole grains or the lifestyle associated with eating whole grains? The only way to answer this question is, once the epidemiological data is observed, to take the observations into a lab and do a controlled clinical study. The clinical study would need to control for everything – exercise, diet, body weight, etc – and change only whether people are eating refined or whole grains, to determine if the health effect is due to the whole grain eating or the lifestyle.

POTATOES

The Harvard study found potato-eating associated with weight gain. The researchers warned against eating potatoes, attributing the weight gain to the rise in blood sugar caused by potatoes.

I am not quite convinced. Why?

First, many foods cause rises in blood sugar – including whole wheat bread and whole grain cold cereals. But they aren’t associated with weight gain, in fact, quite the opposite.

Second, in America, most potatoes are eaten as french fries or potato chips, and these are very fattening versions of potatoes. So, the way potatoes are cooked – not the potato itself – could be why Harvard’s epidemiological study found potato-eating is associated with weight gain. This argument points to excess calories as a factor, which the scientists claimed isn’t.

Also, and this may be the most important factor explaining why potatoes are associated with weight gain. When people eat french fries, they are usually eating hamburgers and hot dogs alongside.  Not only that, the beverage they’re drinking is SODA (a known contributor to obesity in adults and children). Therefore, instead of the potatoes causing the problem, it’s more likely the meal pattern or high calorie lifestyle associated with people who eat french fried potatoes. In the United States, french fries are eaten together with very fattening, unhealthy foods, known to be correlated with increased weight, diabetes, heart disease, you name it. Same with potato chips. People who regularly eat french fries, potato chips, and sodas also eat other fattening and unhealthy foods. In fact, studies show soda-drinking, for instance, is another “marker”  but this time, for engaging in unhealthy behaviors like smoking and being sedentary. These confounding variables cannot be teased out of potato-eating here in the United States.

This brings me to the last piece of evidence – and what convinces me the most – that potatoes do not a cause weight gain:  SWEDEN

In Sweden, people are no fatter than Americans, in fact, they’re slimmer. But, they eat potatoes every day, and often more than once a day. But when Swedes eat potatoes (and I’m sure of this as I am a Swede and visit often), they eat them in small portions, they’re boiled, topped with a little butter (oops), alongside FISH. Not burgers, not fried fish, just grilled, steamed, cured, smoked, or sauteed FISH.

So, eating potatoes in Sweden doesn’t cause weight gain because they are cooked in a healthier way than in the United States and the meal pattern is a healthier one: 1) the potatoes are boiled, not fried, 2) the potatoes are eaten in smaller, more reasonable portions, and 3) the potatoes are more often eaten together with other healthy foods, such as fish – not burgers and sodas.

And, how do you explain all those poor, skinny Irish and Russians – heck, anyone living in the northern parts of the world – people who subsisted on and depended on potatoes as their only vegetable for centuries. Why didn’t the potatoes make them fat?

Do I believe potatoes are a wonder food? No. But I also do not believe potatoes are  “POISON,” as some commentators have stated.

Should you be eating larger portions of watery vegetables and smaller portions of starchy vegetables, such as potatoes? Yes.

Do I occasionally enjoy French Fries and Potato Chips, known to be fattening, unhealthy foods? Yes I do.

Do I eat French Fries and Potato Chips on a regular basis? No, I do not. Do I wish I could?
Yes I do, but I’d rather be health and slim.

NUTS

The Harvard Study found people eating nuts were more likely to have lower weights. Their explanation is that nuts are satiating; they make us feel full, inferring that they lead to eating fewer calories overall (OOPS. Didn’t the scientists claim calories didn’t count?) This is nothing new. In fact, in clinical studies, Harvard researchers found years ago that adding nuts to meals decreased overall calorie intake, making weight loss easier. This is one reason why I have been encouraging nut-eating for many years. Also, we’ve known for quite a while that nut-eaters around the world have fewer heart attacks and are healthier in other ways.

Does this mean you cannot gain weight eating too many nuts? No. I believe this is another case where the Harvard findings have been presented in a misleading way. Plenty of people eat too many nuts and can become overweight because of it. Nuts are healthy, but fattening little morsels. One ounce, or a small handful, contains about 180 calories. This is why I recommend most people eat one ounce per day. But if weight is not an issue, two ounces a day – or more, if you can afford the calories, is fine – and is even heart healthy.

Are certain nuts better than others? I’m not convinced of this. Every time a new study comes out about a nut – any nut – it’s positive news. Certain nuts, though, are more commonly eaten, have a bigger consumer base, and more money to fund scientific studies. This may be why you hear about some nuts over others. It is also a very expensive and time-consuming process for a food to be approved for a health claim on a food label. So, only the nut growers with plenty of money can afford to put health claims on their labels, and educate you about their health benefits.

While you already know each nut has a different look and flavor, each nut also has its own unique nutritional characteristics. For instance, almonds are the highest in protein and Vitamin E, and the lowest in artery-clogging saturated fat. Walnuts are the only nut with omega-3-fatty acids. Pecans have the highest antioxidant content. Pistachios contain lutein, a compound which may significantly improve eye health.

Bottom Line: Eat nuts every day.
They’re good for you and may help you eat fewer overall calories because they’re so satiating!
Yes, calories matter: So, stick with just one or two ounces, if weight is an issue.

YOGURT

"Yogurt Spinach Dip" from "Diet Simple"

Who doesn’t know yogurt is healthy for you? Is this news that yogurt-eaters are thinner than non-yogurt eaters? My clients, family and friends know I’ve been pushing yogurt my whole life, for a variety of reasons. Whole civilizations have known about yogurt’s health benefits for thousands of years.

When my mother was recovering from hip replacement surgery I advised her to live on yogurt, fruits and vegetables for healing AND to prevent weight gain from being immobile. It worked. She healed very quickly and lost a little weight at the same time. She was thrilled. I’ve repeated the same advice to my clients, when appropriate, and they’ve been thrilled with the results, too.

Yogurt has many positive qualities. I’m convinced: Yogurt is a Superfood; it may be one of the best overall foods you can eat. Yogurt creates a natural way to boost your immune system by providing probiotics which  increase the healthy bacteria in your gastrointestinal tract, according to my friend and colleague, Jo Ann Hattner, MPH, RD, in her book, “Gut Insight.”

Probiotics are live bacteria that promote digestive health. As we age, it is thought that bacterial populations in our gut change – resulting in increased harmful, disease-causing bacteria and fewer protective bacteria.   When you add probiotics you repopulate the gut with beneficial bacteria that protect against infection-causing toxins.

You also improve colon health by lowering pH of the colon, so it’s receptive to the beneficial bacteria and detrimental to the disease-causing bacteria, you protect the intestinal lining, and strengthen immunity.  Exciting research is evolving on the health benefits of probiotics.

But correlating yogurt with lower body weights is complicated. Do you believe people who regularly eat french fries, potato chips, burgers and sodas eat much yogurt? I don’t think so. This is another case where lifestyle probably plays a huge role and why Harvard’s epidemiological study found yogurt was associated with lower body weights.

While it may be true that yogurt has health benefits causing leanness, this hasn’t been proven conclusively in clinical studies yet. There have been studies showing dairy foods are very satiating… That is, when you eat yogurt, you feel full in relation to the calories. And when you feel extra satiated by something, such as yogurt or nuts, it helps you eat fewer overall calories for the day, though the Harvard researchers claimed calories weren’t important. But I believe satiation IS a factor, and if so, and it causes you to eat fewer calories, then calories ARE a reason why these foods may be associated with lower weights. There is some evidence that the protein in yogurt may be especially high quality, spare lean muscle (and bone), and increase metabolism, thereby making weight loss a little easier. Diary products may also contain other bioactive compounds contributing to leanness. The Harvard researchers speculated the probiotics in yogurt may be responsible for the weight benefit. All of these reasons could be significant. But, the most significant factor probably is: Yogurt-eaters are more likely to live a healthy lifestyle, exercise, and eat other healthy foods.

My clients, family and friends have known this for years. Why? I love keeping up with the science and keep myself and them informed.

“MyPlate” Menus Made Easy – and Tasty!

From pyramids to plates! Are you confused about what should be on your plate? The Washington Post asked me to design menus based on MyPlate to help clear up some of the confusion. It was so fun for me – and easy, because I had everything I needed already in my book, Diet Simple, where there are tons of menu and recipe ideas which fit perfectly into MyPlate.gov’s scheme. What do you think of MyPlate, The United States Department of Agriculture’s new food plate designed to help Americans make better food choices? Will it help you improve your eating habits? When Bonnie Benwick, reporter for The Washington Post’s “Food” section contacted me and asked me to put together menus based on the My Plate icon and the Dietary Guidelines, I was delighted and up for the challenge.

When I create meals and menus I like to keep certain things in mind: number one is TASTE. Your meals must taste good, you have to really enjoy your meals, every bite. They must be interesting, full of flavor, texture, several different food groups and nutrient-dense. I also must keep them SIMPLE. My recipes are simple and quick, and are usually batches which can be eaten for several meals.

BREAKFAST

My breakfast philosophy is that it should contain 1/3 of the daily calories and protein, and contain all four food groups: protein/dairy (in this case, the protein is in the dairy), whole grain (oats, which also lower bad cholesterol), Heart healthy fat (nuts – which lower bad cholesterol and raise good cholesterol), and fruit or vegetable must be at least half of the volume (the dried cranberries, the blueberries and the OJ). I’ve picked very high nutrient and anti-oxidant fruits for this meal. All of the foods are important for the immune system, and building muscle and bone.  It’s full of different flavors, textures, a full complement of important nutrients, including fiber. My friends, family, and clients LOVE Katherine’s oatmeal and begin feeling it is their favorite meal of the day. It holds them and prevents that ravenous feeling all day long:

Katherine’s Fabulous Oatmeal (excerpted from “Diet Simple” [June 2011, LifeLine Press])
½ Cup Rolled, Old Fashioned Oats
1 Cup Skim Milk or Soy Milk
1 ounce chopped (one cupped handful), roasted, unsalted almonds, or other nuts
¼ cup Dried Cranberries** or other dried fruit

Place all ingredients in a large glass bowl (need a large bowl as the mixture bubbles up) and into the microwave for 4 – 5 minutes. When finished, let sit in the microwave another minute to let the oats soak up the liquid.

Add:
1 tsp honey/maplesyrup/brown sugar or Splenda for sweetness (optional, to taste)
1 Cup Blueberries or other fruit

Beverages:
½ cup Orange Juice
Green Jasmine Tea (or coffee)

LUNCH

I created a three-course, “sit-down” elegant lunch with a fun-to-eat appetizer which takes time to eat, as you pop the edamame peas into your mouth with your fingers. The main course is a vegan recipe which has been very popular, and takes minutes to make. Then I included more protein/dairy as the dessert, which I think is more creative and fun than drinking a glass of milk. Also, I find when something sweet – even fruit – is part of the meal, people are less likely to crave sweets. We naturally crave all the different flavors and if our meals are too one-dimensional, we start craving the other flavors and are less likely to stick with healthy eating. As MyPlate requires, this meal definitely contains at least half the volume as vegetable/fruit, and vegetarian protein sources: edamame, chick peas, and yogurt, as well as heart healthy fat in the edamame and in the lemon/olive oil vinaigrette for the Chick Pea Salad.

Appetizer: 1 Cup Edamame in pod (boil frozen edamame – soy beans – in their shells for about 10 minutes and pop into your mouth like peanuts)
Main course:Chick Pea Salad with Cumin and Mint
Dessert: Fat Free or Low Fat Fruited yogurt, 1/4 ounce Dark Chocolate Chips mixed in

I recommend iced tea or herbal tea to drink

DINNER

Again, I wanted an enjoyable three course meal starting with an appetizer and ending with a dessert. Very elegant. My dairy/protein is hidden in the delicious dip. At least half the meal is veggies and fruits (the crudités in the appetizer, the spinach placed under the salmon, and the strawberries in the Granita dessert). This is a  very nutrient-dense, but low calorie meal, one high in omega-3-fatty acids as well as vitamins, minerals and anti-oxidants. Filled with flavor, texture and colors…

Appetizer: Crudites with Yogurt and Spinach Dip
Main Course: 1 serving Grilled Salmon in a Mustard Crust
Served atop  1 Cup Sauteed Fresh Spinach/Greens, in 1 tsp Extra-Virgin Olive Oil
4 ounces wine, optional (OR a whole grain roll)
Dessert: Strawberry Granita

I love to eat and expect my meals to be delicious. That is true for everyone. What many people don’t realize is that healthy food can also be delicious. I love helping people discover this and seeing the joy in their faces when they realize they don’t have to feel deprived to eat healthy!

The Washington Post article

Strawberry Granita

Carole Cutler’s Strawberry Granita
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations”
(June 2011, LifeLine Press)

The best ice cream in the world can be found in Italy, hands down. But much more typical of Italian fare is granita, the wonderfully fresh, flavored ice that is so refreshing after a meal. Here is a granita you can whip up in a flash, and at any time of the year. If using frozen strawberries, the taste says “fresh” thanks to the helpful addition of orange flavoring.

8 servings

Grated peel and Juice of 1 Orange
2 teaspoons orange liqueur (optional)
20 ounces frozen sweetened or fresh strawberries, (and/or raspberries and/or blueberries, if desired and in season)
1 Tablespoon sugar (optional, if using fresh berries)
Optional: 8 mint sprigs

Put eight small sherbet dishes (or martini glasses) in the refrigerator to chill. If using fresh berries, place them (along with the sugar, if desired) in the freezer until frozen. Cut the frozen sweetened or unsweetened berries into large-sized chunks and put into a food processor. Add the orange juice, peel, and liqueur. Pulse for about 30 seconds to break up the chunks, then process on high until the mixture is smooth. When the mixture has been pureed, spoon immediately into the chilled dishes and place in the freezer. If the granita has been frozen for more than six hours, remove it from the freezer 10 minutes before serving time. If desired, decorate with the mint sprigs.

(Muffin cup liners can also be used. Fit each one into a cup in the muffin pan and fill to the 3/4 level, the frozen ice will expand. Place immediately into the freezer.)

For children or the child in YOU, MAKE POPSICLES! Pour the Granita into 8 popsicle molds. Who knew eating healthy could be so delicious and FUN!

Per serving: 80 calories, 0 grams fat, 20 grams carbohydrate, 2 grams fiber, 0 mg sodium, 0 grams protein

Carol Cutler is the award-winning author of eight cookbooks, a syndicated columnist, and restaurant critic. She has often appeared on television cooking shows. She and her journalist husband have traveled extensively, savoring authentic cuisine at its source.

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. Beware of buying out-of-season strawberries, as sometimes they are picked when they are only 40% ripe. These berries may turn red, but they will never develop sweetness,” according to Janie Hibler in “The Berry Bible.”

Strawberries (and other berries) 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,” according to David Grotto in “101 Foods That Could Save Your Life.”

Read more about berries…

Broiled Salmon in a Mustard Seed Crust

Broiled or Grilled Salmon in a Mustard Seed Crust
From: “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8 3-ounce servings

One Salmon Fillet, about 1.5 pounds
1/2 cup dried mustard seeds
1/2 bunch fresh dill, lightly chopped
1/2 medium sweet onion, thinly sliced
2 Tablespoons extra virgin olive oil
salt and freshly ground pepper to taste

For broiling

Lay the side of salmon flesh side up, salt and pepper liberally, and coat with the mustard seeds, then cover with the chopped dill, followed by thinly sliced raw onions. Finish with a sprinkling of olive oil. Preheat the broiler. Place the rack about 4 inches from the heat source. Broil the salmon under the broiler for about 10 minutes until the onions are brown and crispy, then turn the temperature down, keeping the salmon in the oven until the salmon is opaque all the way through.  Use a thin knife to check the doneness of the flesh near the bone. Remove the fillet just before it is finished cooking, so that it does not overcook. I serve it right out of the oven or as chilled leftovers on subsequent days.  This is a stunner for a party or a perfect “batch” meal for you and your family. The salmon may be served whole or individually portioned by cutting into vertical strips approximately two inches wide. 240 calories per serving.

“Grilled Salmon in a Mustard Seed Crust” is adapted from Patrick O’Connell’s The Inn at Little Washington, A Consuming Passion (Random House, 1996)

Alternative Grilling Instructions from Chef Patrick O’Connell:

Remove the rack from your charcoal grill and ignite the charcoal. Sprinkle the wood chips on top of the fire, letting the flames subside to glowing embers. Lay your rack on the top of the flesh side of the fish. Pressing the onions, dill and seasonings in place with the rack, quickly flip the rack over the fire with the skin side facing up. Lower the lid if your grill has one and cook for 10 minutes. The fish will continue to cook somewhat after it is removed from the fire. To remove the fish from the fire use tongs or oven mitts to lift off the grill rack with the fish in place and set on a large metal tray or cookie sheet to cool. Gently remove the skin.

Salmon is high in Omega-3-Fatty Acids.

Omega 3s are superstars. They are to the world of fatty acids what Tiger Woods is to golf, Lance Armstrong is to cycling, or  Placido Domingo is to opera. Everyone’s heard about the importance of Omega-3s. While the full scope of their powers are still the subject of fierce debate among researchers, nobody challenges their importance or that Americans simply don’t get enough.

It’s been well-established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, can improve your chances of living longer if you have heart disease. But its healing powers don’t stop there. Other organs may benefit. They have a positive impact from the womb to old age.

Omega 3’s reach is vast and the health benefits are intriguing the scientific community. While not an answer to every ailment, omega 3s are essential nutrients in the human body. Studies show that omega 3s may have significant physiological and psychological benefits.

In fact, Omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board recently set a minimum daily requirement for the first time. For years we thought there was only one essential fatty acid, Omega 6 fatty acid (found in vegetable and soybean oils), but now scientists have added omega 3 to the list of essential nutrients humans must get from the diet.

I first became interested in the power of Omega 3 when  psychiatrists I work with began prescribing it for their depressed patients, finding it made positive improvements. Then I started hearing about its potential benefits for arthritis and other inflammatory diseases. Could it be possible that one nutrient could provide so many benefits?

Read more about Omega-3-Fatty Acids…

Najmieh’s Yogurt and Spinach Dip

Najmieh Batmanglij’s Yogurt and Spinach Dip
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8  Servings
4 Cups (10 Ounces) fresh Spinach, washed and chopped, or 1 cup frozen Spinach, thawed
2 Onions, peeled and thinly sliced
2 cloves garlic, peeled and crushed
2 Tbsp Olive Oil
1-1/2 Cups Low-Fat Drained Yogurt * or Greek Yogurt
1/2 tsp salt
1 tsp freshly ground Black Pepper
Garnish (optional):
1/4 tsp saffron dissolved in 1 Tbsp Hot Water
1 Tbsp Rose Petals

In a non-stick skillet, lightly brown the onions and garlic in 2 tablespoons oil for 20 minutes over medium heat. Add the spinach, cover and steam for about 5 to 10 minutes, until the spinach leaves are wilted. Remove from heat and let cool. In a serving bowl, mix yogurt and spinach and season to taste with salt and pepper. Refrigerate for several hours before serving. Garnish with saffron water and rose petals. Serve as a appetizer with crudites, whole grain crackers, or lavash bread. 130 Calories Per Serving.

“Yogurt and Spinach Dip” is from Persian Cooking for a Healthy Kitchen by Najmieh Batmanglij (Mage Publishers)

Yogurt is a Superfood, I am beginning to believe, based on current research, yogurt may be one of the best overall foods you can eat! Yogurt creates a natural way to boost your immune system by increasing the healthy bacteria in your gastrointestinal tract, according to my friend and colleague, Jo Ann Hattner, MPH, RD, in her book, “Gut Insight.”

Of course, many of the oldest civilizations in the world have known about yogurt for thousands of years.

For aging intestinal tracts, and as a bonus, increase your intake of calcium, protein, potassium, magnesium and other essential nutrients, eat fermented dairy or soy products, such as yogurts and kefir with live, active cultures, often labeled as “probiotics.”

Probiotics are live bacteria that promote digestive health. As we age, it is thought that bacterial populations in our gut change – resulting in increased harmful, disease-causing bacteria and fewer protective bacteria.   When you add probiotics you repopulate the gut with beneficial bacteria that protect against infection-causing toxins.

You also improve colon health by lowering pH of the colon, so it’s receptive to the beneficial bacteria and detrimental to the disease-causing bacteria, you protect the intestinal lining, and strengthen immunity.  Exciting research is evolving on the health benefits of probiotics.

(Reference:  Mitsuoka T. Intestinal flora and aging. Nutr Rev. 1992 Dec;50(12):438-46)

More information on boosting your immune system…

Chickpea Salad with Cumin and Mint

East Coast Grill and Raw Bar’s Chickpea Salad with Cumin and Mint
From “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

Serves 4
1 cup dried chickpeas or 1 15-ounce can chickpeas
1/2 teaspoon Salt (if using dried chickpeas)
1/3 Cup Olive Oil
1/4 Cup Fresh Lemon Juice (about 1 lemon)
1 Tbsp Minced Garlic
1 Red Bell Pepper, halved, seeded, and diced medium
1/2 Cup Roughly Chopped Scallions (white and green parts)
1/4 Cup Roughly Chopped Fresh Mint
2 Tbsp Cumin Seeds, toasted if you want, or 1 Tbsp Ground Cumin
1 Tbsp Minced Jalapeno or other fresh chile pepper of your choice (optional)
2 Bunches Watercress, trimmed, washed, and dried

If you are using dried chickpeas place them in a large pot, cover with water, and let soak overnight, or for at least 5 hours. Drain and rinse two or three times. Return the chickpeas to the pot, cover with water again, add salt, and bring to a boil over high heat. Immediately reduce the heat to medium and simmer for one hour to one hour and 15 minutes, or until the chickpeas are tender but not mushy.  Drain and rinse thoroughly with cold water.  If you are using canned chickpeas, simply drain and rinse them. Place the chickpeas in a medium bowl, add all the remaining ingredients except the watercress, and toss well. Cover and refrigerate until well chilled, at least 30 minutes. When chilled, place the watercress on a platter or individual serving plates, top with the chickpea salad, and serve.  370 calories per serving.

“Chickpea Salad with Cumin and Mint” is from: License to Grill, copyright by Chris Schlesinger and John Willoughby (William Morrow and Company, Inc. 1997)

Chickpeas and other legumes, are not only delicious and versatile foods, they are loaded with nutrients which improve your body’s immune response, allowing you to resist diseases more effectively. They are high in protein (6 grams per 1/2 cup), 7 grams of fiber (the kind which lowers bad – LDL – cholesterol), high in iron, folate, vitamin E, only about 2 grams of healthy fat, and virtually zero sodium.

Scandinavian Midsummer: Feast the Night Away

Photo: Swedish Embassy

I’ve had a life-long love affair with Sweden, its culture, cuisine, and people. I’m so grateful that finally the world has caught on that my beloved Sweden is a recognized culinary destination.

Swedish cuisine is the ultimate “nouvelle” cuisine. It is simple, fresh, and is naturally local and seasonal. It’s elegant, yet down-to-earth, which is also a perfect description of the Swedish people, and even Swedish design.

The daughter of a Swedish mother and an American father, I’ve been visiting Sweden since a little girl. During my regular visits, I soaked in every possible aspect of Swedish food and cooking. I took many fishing trips in the Baltic Sea on my Uncle Olle’s small motor boat. I received early lessons on cleaning, smoking, grilling, pickling – and any method one could name – of preparing fresh fish.

I was raised in the Swedish culinary tradition. I’ve picked wild blueberries, strawberries and mushrooms in the Swedish archipelago, then watched as my grandmother (mormor) and Aunt Ingrid prepared treats with the bounty. Growing up, I and my mother dined regularly on crepes with lingonberries and cream – one of my favorite dinners (though now I use yogurt instead of cream! Naturligtvis!). I’ve delighted in all the unique foods my family introduced me to: the grainy rye breads, the special cheeses and yogurts, the smoked reindeer meat, the delicate, sweet, and tiny Swedish shrimps, caviar, crayfish, and of course, meatballs and lingonberry sauce!

If you are not a Swede or Scandinavian, you may not know that summer is the most special time of year. For weeks on end the sun never sets in Sweden’s summertime. It’s daylight round-the-clock.

Every year, during one of those “white nights” – the Friday nearest the 24th of June – the nation turns out to feast until morning. After long winter months of what seems like never-ending darkness, sun-starved Swedes join the rest of Scandinavia in celebrating the summer solstice – the year’s longest day.

Swedes call the celebration Midsummer Eve.

It is more than just a holiday, however. Midsummer Eve, often lasting through Saturday – and sometimes the whole weekend – is the national excuse for the biggest parties of the year. The revelry is non-stop.

Beginning Friday morning, families gather to set the scene. Every spare piece of furniture is moved outdoors, setting up a festival atmosphere. Large wooden crosses are turned into maypoles decorated with flowers, ribbons and leafy branches.

The maypoles are raised, and hours of dancing, singing and community wide camaraderie get under way. By late afternoon the revelry has served its purpose. Gnawing hunger has prepared the celebrants for the main event: the feast, Sweden’s famed smorgasbord.

Smorgasbord is a Swedish invention and is literally a table of open-faced sandwiches. Though its origin was a simple array of hors d’oeuvres, smorgasbords today are exhaustive buffet-style spreads, the Swedish version being the best known.

There are appetizers, salads, main courses and desserts. The dishes signal summer’s first harvests: freshly clipped dill, tender root vegetables, fish and other seafoods, and strawberries grown in the country.

There are cured ingredients, as well. Pink rolls of cured salmon are wrapped around dill sprigs, with yellow mustard sauces and peppercorns alongside. There is marinated herring and coarse salt, as well as dill and other pickles. Dairy products also are important, including eggs, cheese and cream.

The traditional drink is aquavit, Swedish vodka spiced with anise and caraway. It is served in tiny schnapps glasses. The Midsummer toast, which loses something in translation, usually amounts to a unanimous gulp followed by a chant of “rah, rah, rah, rah.”

Actually, preparation of Midsummer food usually begins a couple of days before. Local fishermen stack their just-caught salmon in rickety wheelbarrows, roll them into town and go door to door displaying their wares for inspection by anxious cooks.

The fish are carefully examined in solemn transaction, the cook – usually my Grandmother – signaling the final selection with an abrupt, “This will do!” The fisherman nods, satisfied, and carries the fish to the kitchen where it lands on the table with a thud. The smell of the sea enters the house with the day’s catch. The best knife has been sharpened for this moment: the start of Midsummer Eve cooking.

SWEDISH MIDSUMMER RECIPES

Aquavit and Marcus Samuelsson’s Gravlax Club Sandwich
Gravlax and Mustard Sauce

NORDIC FOOD DAYS
June 19 to 26, 2011

The embassies of the Nordic countries are bringing five of the world’s best chefs from Denmark, Finland, Iceland, Norway, and Sweden. Among the events: Nordic Jazz and Cuisine on the rooftop of the house of Sweden in Georgetown on June 19, and June 21 to 26: Nordic Restaurant Days at select DC restaurants. For more information, go to:

http://www.nordicinnovation.org/events/nordic-food-days-in-washington-dc/

I will see you there!

Yo-Yo Dieting is Good for You

A new and interesting study has found that yo-yo dieting is better than no dieting at all. It gives us all hope that trying is better than doing nothing while staying overweight. It gives heft to my (and Winston Churchill’s) strong belief to:

“NEVER, NEVER, NEVER GIVE UP!”

Here’s the scoop:

I was contacted by an ABC-7 producer who asked me to comment on the study – which seemed to turn our conventional wisdom that yo-yo’ing is bad for you – on its head. So I took a look. **

First, the study:

In a National Institutes of Health-funded study at Ohio University, researchers found that overweight, diabetic rats (yes, rats – so much like us, don’t you agree?) which yo-yo dieted, had better glucose levels, lower inflammation, and a 25% increased lifespan than overweight rats which stayed overweight. In fact, the yo-yo dieting rats lived about as long as the lean and healthy rats (there were three groups: obese rats which stayed obese, healthy and lean rats, and the yo-yo dieters).

“The new research shows that the simple act of gaining and losing weight does not seem detrimental to lifespan,” said the study’s lead author Edward List, a scientist at Ohio University’s Edison Biotechnology Institute.

While the study was conducted with rats, the implication for humans is huge and seems to back up some scientific data we already know about humans, such as:

• In my first 2001 edition (and again in my 2011 edition) of “Diet Simple,” I quoted the National Institutes of Health National Task Force for the Prevention and Treatment of Obesity, which reviewed some 28 medical studies on weight cycling. Their conclusions:“There is no convincing evidence that weight cycling in humans has adverse effects on body composition, energy expenditure, risk factors for cardiovascular disease, or the effectiveness of future efforts at weight loss,”
  
• The longest running study of successful weight loss maintainers, The Weight Control Registry, established in 1994 and following more than 5,000 people, has found that many successful weight loss maintainers tried several times to lose weight – and often yo-yo’d a lot, before they finally kept the weight off for good,
• Calorie-restriction research is compelling and shows our bodies go through amazingly positive changes during weight loss or calorie restriction. Calorie restriction research combined with the Ohio University study results suggest these changes may have a strong impact, even if just a portion of your life is spent losing weight or restricting calories. Some benefits of calorie restriction: 1) Reduction of blood glucose and  insulin cuts the risk of insulin resistance, diabetes and its complications, as well as heart disease, and colon cancer, 2) Reduction of oxidative damage and aging, potentially improving longevity, 3) Reduction of inflammation, a risk factor for cancer, heart disease, arthritis and other chronic diseases, 4) More youthful hormone levels and a reduction of dangerously high hormone levels and growth factors related to cancers, and, finally, 5) calorie restriction reduces body fat, which research shows has many benefits.

“We used to think body fat was inert, but it isn’t,” says Luigi Fontana, Instructor of medicine at Washington University’s Division of Geriatrics and Nutritional Science. “Fat tissue produces hormones, pro-inflammatory chemicals which regulate metabolism, the immune system, inflammation and the progression of artery hardening, so that when you have less body fat, you get many biological benefits.”

There are many advantages to calorie restriction. But there are downsides to severe calorie restriction, too.  In fact, scientists are not recommending it to humans as a way to stay healthy since the research is not complete. Lower metabolisms can cause irritability or depression in some people or may backfire and lead to an eating disorder. If you eat too few calories and hormone levels lower too much, this may lead to infertility problems or increase chances of osteoporosis in women.

Still, it’s useful to think about the discoveries and to find ways to integrate some of the important insights into your daily life.

• Reduce plasma insulin with exercise. It naturally clears glucose from your blood stream and that keeps insulin levels low. It creates a condition physiologically similar to calorie restriction. People who are more active have less disease and live longer,

• To reduce oxidative damage, eat more foods high in anti-oxidants, such as berries, dark green and deep orange vegetables, such as spinach, kale, pumpkin, carrots, cabbage, and broccoli,
• To reduce inflammation, eat more foods high in omega 3 fatty acids, such as fatty fish like salmon, herring and sardines, or vegetarian sources like walnuts and flax seeds,
• To reduce hormones, growth factors and cell proliferation, lose weight,
• To keep calories at low but healthy levels while still feeling full, increase consumption of high fiber, nutrient-dense, low calorie foods such as vegetables and fruits. Reduce consumption of nutrient-poor, calorie-dense processed and refined foods like chips and sweets.

And with regard to yo-yo dieting, while, of course, it is best to be at your ideal, healthy weight and stay there, the Ohio University study means it doesn’t hurt to keep trying, and may even be beneficial…

As Winston Churchill so memorably said:  “NEVER, NEVER, NEVER GIVE UP!”

**See me discuss this study on ABC-7 today on the 5 pm News Program

The Sundae Solution

Diet Simple “tip” #1:  The Sundae Solution

NOW it’s official: You can eat a chocolate sundae every day and still lose weight.

One of my clients, Jennie, almost always snacks in the afternoon.  She views these snacks as “rewards” for getting through another day of drudgery.  Of course, these same snacks contribute to her weight problem.

My advice to her (and I’m pretty proud of it):  Have a chocolate sundae every day.

I know this sounds strange, but here’s why it helps.  The chocolate syrup that you pour over ice cream isn’t exactly lean, but that’s okay because underneath the chocolate – the sundae part – is fresh fruit instead of ice cream.  Fruit is a lot better for you than ice cream, and the chocolate provides a slightly sinful incentive to make the switch seem worthwhile.

Almost any fruit works with chocolate syrup – strawberries, bananas, peaches, take your pick.  Apart from the fact that a fruit sundae is deliciously fresh tasting and low in saturated fat and calories, it makes a great substitute for other snacks that really load on the calories.

BOTTOM LINE: Lose 9-35 pounds

A tablespoon of regular chocolate syrup has about 50 calories.  Pour it over fruit, and your total is about 110 to 160 calories.  Compare that to the usual snacks – a candy bar, for example, has about 250 calories, and an ice cream cone has about 500 – and you can see why substituting the fruit sundae can lead to impressive amounts of weight loss.  Make the switch every day, and you can count on losing nine to thirty-five pounds in a year.

Get your copy of my NEW 2011 edition of “Diet Simple” for hundreds more ideas to lose weight, get in shape, and be healthy!

Dark Chocolate Dipped Strawberries

Dark Chocolate-Dipped Strawberries

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,  liked sliced pears)
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. The strawberries are only 2 to 6 calories each, depending on their size.

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.

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,” according to David Grotto in “101 Foods That Could Save Your Life.”

Chilled Asparagus in a Creamy Tarragon, Shallot, and Roasted Walnut Vinaigrette
By Katherine Tallmadge, M.A., R.D.

Serves 6 to 8

Ingredients:
2 pounds Asparagus, cleaned, tough ends removed, cut in bite-sized (1.5 inch) pieces
1 Tablespoon Walnut or Canola Oil
A pinch of Salt and Pepper to taste
2 Ounces (1/2 Cup) Roasted, Unsalted Walnuts, Chopped
1 Small (4 ounce) Red Bell Pepper, Chopped Finely (roasted, if you wish)
1 Bunch (1/4 Cup) Green Onions, Chopped Finely
Vinaigrette:
2 Tablespoons Tarragon Vinegar
4 Tablespoons Walnut Oil
2 Tablespoons Low Fat Greek Yogurt
1 Shallot, Chopped Finely
2 Tablespoons Fresh Tarragon, Chopped Finely
1 Tablespoon Fresh Parsley, Chopped Finely
1 Tablespoon Fresh Chives, Chopped Finely
¼ Teaspoon Salt
Freshly Ground Pepper, To Taste

Preparation:
First, If you are using raw walnuts, toast the walnuts by placing them in a single layer on a baking sheet in a 350 degree oven for 8 to 10 minutes until light golden brown. Let them cool. Chop.

Preheat oven to 425 degrees.

Prepare the vinaigrette by mixing all vinaigrette ingredients in a bowl large enough to fit the asparagus, red pepper and green onions. Place the bowl with the vinaigrette in the refrigerator so that it is cool when the asparagus comes out of the oven.

Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks diagonally into bite-sized or approximately 1.5 inch pieces. In a large bowl or plastic bag, toss the Asparagus pieces in 1 Tablespoon of Walnut or Canola Oil and a light sprinkling of salt and pepper until the asparagus is coated lightly with oil. Place on a baking sheet in a single layer and cook for 5 minutes in the middle of the 425 degree oven. Pour the hot asparagus into the cool vinaigrette to help discontinue the cooking of the asparagus, so that it remains al dente. Do not overcook! Add the finely chopped red bell pepper, green onions, and nuts. Toss and serve immediately while still warm or chilled.

About 1,000 calories for the entire dish.

Asparagus is packed with nutrients. Low in calories, it’s an excellent source of folic acid and Vitamin C, Thiamin, and Vitamin B6. Asparagus, like other fruits and vegetables, is sodium-free, and contains no fat or cholesterol, either. It is an important source of potassium and many nutrients, important for boosting your immune system and preventing heart disease, lowering blood pressure and even preventing cancer. According to the National Cancer Institute, Asparagus is the highest tested food containing Glutathione, one of the body’s most potent cancer fighters. Additionally, Asparagus is high in Rutin, which is valuable in strengthening the blood vessels.

New Harvard Study: Eat More Fiber? That Depends…

Katherine Tallmadge's Cranberry-Orange Whole Grain Muffins

The Harvard study found “dietary fiber may reduce the risk of death from cardiovascular, infectious and respiratory diseases,” published in February 14′s Archives of Internal Medicine. But, this may not mean what you THINK it means!

Should you be looking for foods in your supermarket which exclaim in bright letters “HIGH FIBER?” Probably  NOT! Let me explain:

The term “HIGH FIBER DIET” when describing an eating pattern which benefits your health, is more accurately described as “A DIET HIGH IN FOODS WHICH ARE NATURALLY FIBER-RICH.”

What’s the difference? This is a critical, literally life-saving distinction… so read on!

People who eat a diet high in foods which are NATURALLY fiber-rich are the ones who receive the health benefits from a high fiber diet.

That is because foods which are naturally fiber rich are also naturally jam-packed full of vitamins, minerals, antioxidants, and other plant compounds (called “phytonutrients”) which have known health-enhancing benefits. This is the combination of nutrients – including fiber – which makes people healthy… NOT-THE-FIBER-ALONE!

How can you tell the difference and incorporate these findings into your and your family’s everyday routine? Read on…

Our grandmothers have been extolling the virtues of “roughage” for generations. Turns out, they were right. But the benefits of roughage, aka fiber, are far more vast than grandmother ever realized.

The findings from this new Harvard study are not surprising to me. Scientific research  has been accumulating for decades that an eating pattern emphasizing plant foods – fruits, vegetables, legumes, whole grains, and nuts – is the healthiest diet on the planet. Plant foods are naturally high in life-saving fiber and other nutrients. They lower inflammation, improve the immune response, reduce risk of many diseases from colds to cancer, cardiovascular disease, type 2 diabetes, and keep us lean. This study is yet another piece of proof rounding out our knowledge.

So, for many reasons, the National Academy of Sciences’ (NAS) Food and Nutrition Board, the group which issues periodic dietary recommendations for Americans, recommends Americans double their daily fiber intake to 38 grams for men and 25 grams for women.

Fiber is mainly carbohydrate, the undigestible part of plant foods (fruits, vegetables, whole grains, legumes, and nuts)– it travels unchanged through the intestines. Fiber comes in many different forms in food. It is concentrated, for instance, in the skin of fruits and vegetables, such as apples, corn, and legumes, the seeds of vegetables and fruits such as berries and cucumbers, and the germ and bran or coating which surrounds wheat kernels and other grains. These essential parts of the grain are removed to create white flour and other refined grains.

Americans eat very little fiber – half of what is recommended, eating a highly refined diet, instead. And if you’re on a low carb diet, you’re lucky to be eating any. There are plenty of great reasons to increase your intake of fiber-rich foods. My clients who do discover multiple benefits.

Easier Weight Loss
Not eating enough fiber may be one reason why people are getting fatter.

A study published in the American Journal of Clinical Nutrition found that women with the highest fiber intake had a 49 percent lower risk of major weight gain compared with women eating less fiber.

High fiber diets are usually lower in calories. Though fiber is mainly carbohydrate, very little of it, if any, is actually digested. So, with foods high in fiber, you’re actually eating food which only partially counts as calories (and you thought that was only in your dreams!).

High fiber foods are also bulky, and often watery foods, which means they fill you up for fewer calories. Studies have shown adding high fiber foods, such as vegetables, before or during a meal decreases the overall calorie content of the meal by about 100. While saving 100 calories a day may not sound like much, it translates into losing ten pounds in one year.

High fiber foods require more chewing and take longer to eat, which leads to more physical and psychological satisfaction with your meals.

Improved Intestinal Function
Digestive disorders are on the rise and a main reason may be the dearth of fiber in our diets. For most digestive disorders such as reflux disease, constipation, diarrhea, hemmorhoids, diverticulitis, ulcerative colitis, Crohn’s disease and irritable bowel syndrome, a higher fiber diet relieves symptoms and can even prevent the disorder in the first place.

Many people with these disorders, particularly Crohn’s disease or diarrhea, think they should avoid fiber, but that’s a mistake for most. Fiber increases bulk and motility and this relieves pressure, keeps everything regular and more comfortable for the whole gammit of intestinal disorders.

Imagine fiber as a dry sponge in your intestinal tract. Fiber pulls water into the system, keeping everything larger, softer and moving more quickly and easily.

Improved Immune Function
The Harvard study found a reduced risk of infectious and respiratory diseases associated with a high fiber diet. This may be because many of the foods containing nutrients instrumental in a healthy immune system happen to be high in fiber. Read more…

Lower Diabetes Risk
Numerous studies have shown that high fiber diets improve diabetes control and may even prevent diabetes. In fact, it’s been estimated that fiber, especially cereal fiber from whole grains, reduces diabetes risk by about 35 percent.

There are several theories explaining why this may be true. First, high fiber foods tend to have a lower glycemic index. This means that after eating, blood sugar levels rise less (diabetes is characterized by high blood sugar). And studies confirm that people eating high fiber diets usually have lower fasting insulin levels, an indicator of overall lower blood sugar levels.

Also, high fiber foods contain many nutrients which may improve diabetes. For one, magnesium, a nutrient found in whole grains, legumes, tofu and some vegetables, improves insulin resistance, a cause of Diabetes Type II, the most prevalent type of diabetes. Vitamin E, found in whole grains and nuts, may also improve insulin resistance.

Prevent Heart Disease
Fiber helps prevent heart disease in a variety of ways. Lower circulating insulin caused by a high fiber diet reduces heart disease risk and heart attacks. Also, research shows viscous fiber found in legumes, oats, rye, barley and some fruits and vegetables, reduces LDL cholesterol (the bad kind which correlates with heart attack). In fact, it has been estimated by the National Academy of Sciences’ expert panel that for every gram of soluble fiber you eat, you’ll reduce heart disease risk by 2.4 percent.

High fiber diets reduce triglycerides, or blood fat, another heart disease risk factor. New evidence shows fiber intake is linked to lower C-reactive protein, an indicator of inflammation, which is an emerging heart disease risk factor.

Whole grains and some legumes contain many beneficial healthful substances, including phytoestrogens, which affect circulating hormone levels and may impact heart disease positively. Diets high in fruits and vegetables, containing high levels of the nutrient potassium, also significantly lower blood pressure and stroke.

High fiber foods such as dark green vegetables, legumes and fortified cereals contain the nutrient, folate (or folic acid). Researchers have found that low blood levels of folate are linked to heart disease.

Reduce Cancer Risk
In populations eating low dietary fiber, doubling fiber intake from foods could reduce the risk of colorectal cancer by forty percent, according to findings in the EPIC study (European Prospective Investigation into Cancer and Nutrition), an on-going study of 500,000 people in 10 European countries.

In fact, the majority of studies suggest that dietary fiber is protective against colon cancer, according to the NAS expert panel’s report on fiber.

Several mechanisms have been proposed for this beneficial effect. First, because it pulls water into the intestinal tract, fiber dilutes carcinogens and other tumor-promoters, and causes a more rapid transit, thus causing less exposure of your body to potentially damaging substances. Fiber also causes other beneficial chemical reactions, such as lowering the ph of the colon. And lower insulin levels caused by high fiber diets are correlated with lower colon cancer risk. The EPIC researchers stressed that foods supplying fiber also contribute many other nutrients and phytonutrients (beneficial plant chemicals) that have been linked to cancer protection, according to a study in The Lancet.

But, a few important studies have not found a link. Why? Reasons given for some disappointing results connecting fiber to cancer prevention are:

1) The benefits of dietary fiber may not occur until fiber intake is sufficiently high. Americans eat very low levels, compared with Europeans, so it’s hard for scientists to measure a positive effect in American diets,

2) Also, some studies tested fiber supplements, as opposed to fiber in food, and researchers say that’s a completely different animal.

Human studies specifically looking at fiber supplements or fiber added to processed foods – such as a high fiber bran cereal, haven’t shown good results and did not find a lower incidence of colon polyps, a precursor to colon cancer. In fact animal studies suggest fiber supplements might increase cell proliferation, which suggests a negative effect, increasing one’s risk of developing cancer rather than reducing the risk.

Scientists believe that added fiber in processed foods, or supplements will probably not produce most of the health benefits found with high fiber foods (regardless of what the commercials on TV say), except for improved gastrointestinal function and slightly lower LDL, if the supplement is made from viscous fibers such as guar gum or psyllium. But fiber supplements’ role in chronic disease prevention remains unproven. It’s best to get fiber from whole foods in your diet.

Adding Fiber To Your Diet
The key to adding fiber while preventing gas or cramps sometimes associated with increased fiber intake, is eating fiber consistently, adding it slowly, and drinking plenty of fluids. If you eat a low fiber diet and suddenly at a party scarf down a large bowl of baked beans, you may suffer negative side effects. It’s important that you consistently eat regular amounts of fiber throughout each day.

Fiber content of selected foods:

Grains
Whole grains are usually the largest source of fiber in your diet.

Grains              Grams fiber

whole wheat bread, 1 slice (1 oz) 1.4
whole wheat spaghetti, 1/2 cup cooked 2
Bulghur, ½ cup cooked  4
Brown Rice, ½ cup cooked 2
Wasa Sourdough Rye Crispbread, 2 slices 4
air popped popcorn, 1 cup  1.0
Oats, ½ cup dry 4
Swiss Muesli, ½ cup 4
Post Great Grains Cereral, ½ cup 4
Kashi Good Friends Cereal, ½ cup 6

Fruits
Fruits contain about 2 grams per 4 ounce serving, but they vary

Fruits     Grams fiber

apple/pear  3.5
apricot  1.8
banana  2.4
blueberries, 1/2cup 2.05
cantaloupe, 1/4 melon 1.0
cherries, 10 1.2
grapefruit, 1/2 1.6
grapes, 10 0.3
grapes, 1 lb. 2.7
mango  3.7
orange  2.6
peach  1.9
pineapple, 1/2 cup 1.1
strawberries, 1 cup 3.0
kiwifruit  2.6

Vegetables
Vegetables contain 1 – 2 grams per serving, or 1/2 cup cooked or 1 cup raw

Vegetables, 1/2 cup cooked      Grams fiber

asparagus  1.0
beans, green  1.6
beets  2.0
broccoli  2.2
Brussels sprouts  2.3
Cabbage  1.4
carrots  2.3
cauliflower  1.13
cucumbers, sliced 1 cup 0.8
eggplant  1.2
greens  2.0
mushrooms  2
onions  1.5
zucchini squash  1.3
pepper  1.0
tomato  1.0

Starchy Vegetables, 1/2 cup cooked Grams fiber

corn   2.9
green peas  3.6
parsnip   2.7
potato, with skin  2.5

Legumes
Legumes are a great protein source and can substitute for meat. They average 6 grams of fiber per 1/2 cup cooked serving

Legumes, 1/2 cup cooked  Grams fiber

kidney beans  7.3
lima beans  4.5
navy beans  6.0

Nuts
Nuts contain 1 – 3 grams of fiber per one ounce portion (usually about a handful or 1/4 cup)

Nut – grams fiber per ounce

Almonds 3
Brazils  2
Cashews  1
Hazelnuts  3
Macadamias  2
Peanuts 2
Pecans   3
Pine Nuts  1
Pistachios  3
Walnuts  2

A delicious way of eating your fiber? Try…

Katherine’s Cranberry-Orange Whole Grain Muffins

Katherine’s Chili Non-Carne, Fresh Mexican Salsa and Guacamole

And please post your comments about my recipes you’ve tried!