Don’t say good-by to summer yet. There is still plenty of summer’s most lovely seasonal produce, particulary heirloom tomatoes – my favorite – to entertain with, as evidenced by Four Seasons’ beautifully prepared Greek Salad with Heirloom Tomatoes, and other recipes from Diet Simple Farm to Table Recipes. They were uniquely and beautifully interpreted by the Four Seasons Hotel Executive Chef Douglas Anderson for my presentation, “Four Steps For Strengthening Muscles – Some Surprising News” exclusively for Four Seasons Health Club members.
Every vegetable in the recipe – the tomatoes, cucumbers, peppers, sweet onions, and garlic – can be found at the local Farmers Markets at Rose Park on Wednesday or Dupont Circle on Sunday or any other Fresh Farm Market locations. The possibilities are endless! This is a naturally vegetarian recipe. But for the meat lovers, it’s great with grilled chicken or seafood on the side.
“Katherine’s Market Recipes,” are designed to be delicious, easy, quick, family-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local Farmers Markets this week. At your Farmers Market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. You’re also helping save the environment when you buy at your Farmers Market. Here’s how…
Greek Salad with Heirloom Tomatoes
From Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!
2 Tablespoons Freshly Harvested Extra Virgin Olive Oil
2 Tablespoons Freshly Squeezed Lemon Juice (1 Lemon)
1 Tablespoon Chopped Fresh Oregano or Basil (or 1 tsp dried)
1 Clove Garlic, Minced (optional)
Salt and Pepper to Taste (Salt is not necessary with the cheese and olives)
2 cucumbers, peeled, seeded and sliced into a half-moon shape
1 onion, peeled and chopped coarsely
1 medium yellow, purple or green bell pepper, cored, seeded, chopped into large bite-size pieces
1 cup pitted Kalamata or other Greek Olives
4 Heirloom Tomatoes, quartered, and cut into large, bite-size pieces
4 ounces Feta or Goat Cheese, broken into small bits
Combine the vinaigrette ingredients in a large salad bowl and whisk until blended. Add the cucumbers, onion, pepper, and olives and toss into vinaigrette. Let sit for twenty minutes to marinate. Add the heirloom tomatoes and cheese when ready to serve.
Tomatoes are one of the “superfoods.” Men who consumed 10 or more servings of tomato products a week had a 35% decrease in risk of prostate cancer relative to those who consumed 1.5 servings or fewer per week. This is largely attributed to “lycopene” in the tomatoes, which is also in other red fruits such as watermelon, pink grapefruit and guava. Men with lycopene levels in the top 20% had a 46% decrease in risk of heart attack compared to those in the bottom 20%. Lycopene is a potent scavenger of gene-damaging free radicals. But don’t expect to get it from a supplement. You must eat the tomato as you need the whole food to receive the benefits! Here’s an explanation…
Lycopene (Red fruits such as tomatoes, watermelon, guava): Many studies have shown that lycopene-rich foods reduce the risk of prostate cancer, but the mechanism behind that reduction was not well understood until now. A recent study found that lycopene has a substantial protective effect against prostate cancer by interfering with the genes that would allow the prostate cancer cells to grow and survive. The American Institute for Cancer Research recommends that men take advantage of lycopene’s cancer-preventing effects and fill their diets with foods such as tomatoes, watermelon and guava.
- Bottom line: Fill your diet with lycopene-rich foods such as tomatoes, watermelon, and red grapefruit. Remember—the cancer-fighting properties of lycopene in tomatoes are much stronger when the tomatoes are cooked, such as in marinara sauce or tomato soup.
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One of my 50-something clients, who lost twenty pounds with a few “Diet Simple” tricks, increased pedometer steps, and weight training, confided in me that she feels sexy for the first time in years! On the tennis court, she performs better, is more flexible, stronger and quicker. Who could ask for more in your 40s, 50s, 60s – or even older?
My clients regularly ask me, “How do I maximize my workouts to gain muscle as quickly and effectively as possible?”
My answer: “What you eat and when you eat it profoundly improves your ability to build muscle mass and strength, and new surprising studies show an ancient beverage and a simple stretching routine can make a huge difference, too. Let me explain…”
1. Your Workout
While nutrition is important, the quality of your strength training workout is a key factor for building muscle mass. The National Institute on Aging recommends strength training all of your major muscle groups at least three times a week for 30 minutes. I encourage all my clients to get some kind of strength training so that when they lose weight, they not only look more toned and have more strength (who wants to be a flabby skinny person?), they’re healthier. This can be accomplished by working with a skilled trainer, but also through vigorous yoga and pilates - whenever there is resistance and you work your muscles to exhaustion – that is, you can’t do just one more pushup – you’re building muscle.
It’s also important to build muscle because the more lean muscle you have, the more calories your body burns because muscle mass increases metabolism. That’s why a man who weighs the same as a woman can eat so much more, and will lose weight more easily. He has relatively more muscle so he burns more calories, even at rest!
Studies of 80-year-olds show muscular strength can mean the difference between independence and a nursing home… it improves balance, walking, and reduces falls.
But it’s not easy to build muscle for a variety of reasons.
First, muscle mass declines as you age, starting in your mid 30s. An average person will lose five to seven pounds of muscle between age 35 to age 50 due to disuse. For every pound of muscle lost, you lose the capacity to burn 35 to 50 calories per day. That means if you’ve lost seven pounds of muscle by the age of 50, at 50 calories per muscle, that’s 350 calories you can’t eat just to prevent weight gain, let alone lose weight.
Second, weight loss causes muscle loss. When you lose weight, about half of what you lose is muscle -though you can minimize muscle loss by eating right (so read on!). This makes it even harder to keep the weight off because you’re reducing your muscle and therefore your metabolism as you lose pounds.
This brings us to the obvious: Building muscle as you age, eating the right kinds of foods to make that happen – and to minimize muscle loss as you lose weight – is essential to keeping lean.
Now for the nutrition…
Protein is essential for healthy living. It is one of the most important nutrients in the human body, second only to water. Bone health, muscle function, muscle strength, muscle mass and immune function — all are impaired with a low protein intake. But how much protein do we need?
New research has found that eating the right amount of protein - and at the right times – is essential not only for your health, but also for effective muscle gain and weight loss. Eating enough protein while losing weight is more likely to minimize muscle loss and maximize fat loss. Keeping muscle stores high is critical as losing muscle decreases resting metabolic rate, making it harder to maintain a healthy weight and lose body fat.
The National Academy of Sciences, in a recent report, recommended Americans eat at least 15% of their calories as protein but never exceed 35 percent, as that may be when adverse symptoms begin to appear (Low carb diets are often as high as 80% protein, and have many adverse health consequences).
If you’re losing weight or are worried about muscle or bone loss, consider increasing your protein.
How Much Protein? A personalized formula: The studies of aging populations find about 1.2 grams of protein per kilogram of (2.2 lbs is 1 kg) helps to reduce age-related muscle – and bone – loss. This amount should also be adequate for you to maximize your workouts, especially if you are in your mid-30s or older. Though some in the body-building community believe you can go as high as 1.6 grams of protein per kg of body weight. You may also need this higher amount if you’re sick or bed-bound to minimize muscle loss.
Example: So, if you weigh 150 pounds, this means the amount of protein you should eat is: 150 lbs (divided by 2.2 lbs per kilogram) = 68 kg; 68 kg X 1.2 grams of protein per kg of ideal body weight = 82 grams protein daily. For the maximum amount of protein, multiply 68 kg X 1.6 grams of protein per kg = 109 grams of protein per day
Where Do I Get Protein? Protein can be found in a wide range of foods. Animal protein is in seafood, dairy, meat, poultry and eggs. Vegetarian protein can be found in legumes, soy, vegetables and grains. And while it’s true that high-protein foods often bring fat and calories along as uninvited guests, it doesn’t have to be that way. The lowest-calorie animal protein sources are the leanest. Go for seafood, poultry with no skin, lean veal cuts, pork tenderloin, lean beef cuts such as the round or tenderloin or 95 percent lean hams (less than 3 grams of fat per ounce). Skim milk, nonfat yogurt, lowfat cheeses are also great options. Soy products also provide great low-calorie options and are high quality proteins similar to meat.
Toss four ounces of lean beef, chicken or seafood or 12 ounces of spiced tofu into your salad and gain 28 grams of high-quality protein and no more than 150 to 200 calories.
8 ounces milk/yogurt: 8 grams protein
1/2 cup cooked beans/tofu: 8 grams protein
1 ounce meat/fish/chicken/cheese (the leaner the meat,the more protein and the fewer calories): 7 grams protein
1 large egg: 7 grams protein
1/2 cup cooked or one ounce dry (1 slice bread) grain: 3 grams protein
1/2 cup cooked or one cup raw vegetables: 2 grams protein
3. Timing is Everything!
Eat a food or beverage high in protein 20 minutes before, and again, immediately after your strength training workout or after a vigorous cardiovascular workout, such as tennis, swimming, or kayaking, or even just a long walk. When you work out, you break down your muscles. Taking in protein when your muscles are being broken down and are metabolically active will build your muscle mass and strength more effectively. You also need to make sure you hydrate yourself properly!
My personal regimen includes drinking some skim milk before my workout – all you need is about 1/2 cup – and eating yogurt immediately after my workout or after yoga. If I forget the yogurt, I’ll run to the nearest coffee shop after my workout and buy a skim latte for my protein, which contains milk, or soy milk. But, I like yogurt the best: It contains important probiotics which keep your gastrointestinal tract healthy. It also contains high quality protein, carbohydrate, calcium, potassium and magnesium – important nutrients which you need to replenish your muscles. Eating immediately after your workout could have other benefits: It prevents the “extreme hungries” some people feel after heavy exercise, and it could prevent muscle cramps, according to a client who used to have muscle cramps regularly until she started eating yogurt after her exercise.
Current thinking among protein researchers is that protein is most bioavailable for your muscles (and your cells and organs) if eaten in relatively small quantities through the day. For women, 20 grams per meal is what the body can utilize efficiently. For men, that can go up to 30 grams per meal. So, with my personal protein goal being 60 grams per day, I’m sure to have about 20 grams in the morning, 20 grams mid-day and about 20 grams in the evening, as my body may not benefit from more at one sitting.
If you’re a man who needs 100 grams per day, you could spread out your protein intake through the day to 4 meals – separated by at least two hours – of about 25 grams each. So an 8 ounce steak at night, containing 56 grams of protein, just won’t cut it!
A new study found tea improves muscular strength. Tea? Apparently, as we age, oxidative stress and inflammation cause age-related muscle and bone breakdown. Tea’s healthy compounds, called “polyphenols,” reduce oxidative stress and inflammation, preventing this breakdown, and even improve muscular strength and bone mass. In a recent study funded by the National Institutes of Health’s National Center for Complementary and Alternative Medicine, when post-menopausal women with osteopenia (the beginning of osteoporosis – brittle bones) were given tea and/or Tai Chi exercises, after six months, the tea alone caused an improvement in muscle strength and bone-building biomarkers. Learn more about the health benefits of tea… So did the Tai Chi alone – certainly not a rigorous or impactful exercise, which we’ve been taught all along was necessary for muscle and bone building! Apparently, Tai Chi also reduces inflammation and oxidative stress.
With the amazing results of this study in mind, it makes sense that any foods high in anti-oxidants and anti-inflammatory compounds, such as fruits and vegetables, may help improve bone and muscle strength. And, if Tai Chi helps improve bone and muscle mass, shouldn’t other forms of meditation or meditative exercise, such as yoga? More research is needed to establish the facts, but these results certainly are promising.
See more specifics of my own personal regimen below!
In the meantime, I’m drinking tea every day, doing vigorous yoga at least 2 to 3 times a week, working with a trainer once a week, walking A LOT to keep body fat down, at least 10,000 pedometer steps is a daily average, in my posture-improving MBT shoes, from Comfort One Shoe Store (ask for Manager, Shawn O’Neill), eating plenty of yogurt, and my own delicious batch recipes filled with healthy foods found in Diet Simple and Diet Simple Farm to Table Recipes (only $4.95) to keep my muscles and bones strong, and my body in shape!
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I was asked by the newly launched Washington Post TV’s ”On Background” to discuss last week’s news reports of the first decline in childhood obesity in decades. Childhood obesity decreased in 19 states, according to the latest Centers for Disease Control data. This modest decline is nothing short of miraculous because overall, America’s food and physical activity environment seems worse than ever. Calorie-dense snack foods and fast foods are everywhere – easily and cheaply available. Children and adults spend even more time sitting in front of computers, televisions, in classrooms and cars than just a few years ago. This reversal means families, parents, caretakers, teachers, and schools are making huge efforts to overcome these negative influences.
Reversing obesity in our culture, where overweight is the norm (2 out of 3 adults and 1 out of 3 children are overweight or obese), takes effort ; it’s not an accident! Adults are making better – harder – choices for children. Americans may be slowly internalizing the need for healthy eating and exercise. Just as smoking was once considered normal adult behavior, we’re gradually realizing that mindful meals and physical activity must be made a societal norm. And that’s great news… for children, for their families, and for our country, which spends billions of dollars annually on obesity and its related diseases, including type 2 diabetes, heart disease, cancer, and more.
“Obese children are more likely to become obese adults and suffer lifelong physical and mental health problems,” according to the CDC. “Obesity rates in low-income preschoolers, after decades of rising, began to level off from 2003 through 2008 and now are showing small declines. However, too many preschoolers are [still] obese,” continued the report.
Some reasons given for the successful reversal of obesity:
It seems small, simple changes have been responsible for this amazing improvement in the health of children. The power of small changes is described in my Diet Simple chapter: “Easy Solutions for Your Kids,” with tons of ideas easily integrated into your family life. Just adding fruits and/or vegetables at each meal or 15 extra minutes of daily physical activity can make a huge difference in a child’s health and weight. For fun, easy recipes and tips, buy Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations, and for more recipes, buy Diet Simple Farm to Table Recipes.
Katherine Featured on CBS Evening News, 2010
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Have you relegated your best suits, bathing suits and skinny jeans to the dark recesses of your closet? Aren’t you tired of going undercover every summer to avoid exposing your less-than-supple body? Wouldn’t it be nice to have beautifully defined arms, legs, and a flatter belly?
So, before you dump on (or just plain dump) your workout for not giving you killer abs and the slim body you dream of, you should know the real culprit could be your diet-and even your high-stress lifestyle.
When it comes to going from fat to flatter abs, new research shows that what you eat is just as important as how–or even how much– you work out. And lifestyle counts, too, because while stress doesn’t just mess with your head-it can also induce a pooch. And that killer work-out? It may not be slimming your body the way you hope!
As a longtime weight-loss specialist, I can assure you that a slim body and flat abs aren’t an impossible dream or something seen only on fitness models. In fact, I’ve helped thousands of people (myself included) whittle flabby middles into beautiful flatter bellies by combining an eating plan especially designed to decrease fat and bloating with aerobic exercise, strength training and stress management.
With my plan, you’ll build a show-off body that is the center of attention when you’re wearing a fitted business suit, a bathing suit, a pair of skinny jeans–or nothing at all!
Let’s Get Started … with Katherine’s Commandments…
I. Diet Simple Tip #77: Do Some Calorie Shifting
Americans traditionally eat a large dinner – one that we attack with zeal. Is it any wonder we gain so much weight? Rearrange your days’ calories so you’re eating one third in the morning, one third mid-day and no more than one third at night. For most of you, that means you’ll be eating a larger breakfast – about 600 to 700 calories, and a lighter dinner than usual.
Bottom Line: Lose 30 pounds
Eating relatively light dinners at night, and shifting more of the calories to breakfast and lunch – so that you’re eating 2/3 to 3/4 of your calories before dinner – and you arrive at dinner just barely hungry, can easily save you 300 calories a day
II. Diet Simple Tip #28: Shop at the Farmers’ Market
I’ll never forget my Grandmother’s home-grown tomatoes. They were soft, plump, sweet, deep red, and still warm from the day’s sun – the kind you only get fresh from the vine. At your farmers market, you’ll find fruits and vegetables picked at peak ripeness, which means maximum flavor, texture, and nutrition. And when food tastes better, you eat more. That’s a SCIENTIFIC FACT!
Bottom Line: Lose 36 pounds
Adding salads, vegetable soups and fruits to your daily meals will help you cut back on other more fattening foods. Studies show starting each meal with a salad saves at least 100 calories – and that’s without dieting! For a summer treat, try my Gazpacho or Cool Cucumber Soup… in my new Diet Simple Farm to Table Recipes
III. Diet Simple Tip #36: Hit the Ground Running
No one believes me when I tell them they can burn 600 calories before work or before even waking up! They’re even more surprised when I explain that’s the best way to do it. Try this: Wake up in the morning. Yawn. Roll out of bed, go to the bathroom, have a drink of water, and slip on some exercise clothes. Start moving. Right away! Exercising first thing in the morning is one of the best things you’ll ever do for yourself. And before you know it, it’s over with before you’re even awake!
Bottom Line: Lose 28 – 42 pounds
All it takes is thirty minutes in the morning: just walking briskly will burn up to 28 pounds in a year. Another great thing about morning exercise: no midday heat to contend with. Wear a pedometer and make sure you’re getting at least 10,000 steps a day. Men LOVE the Nike Fuel Band… Women’s favorite: the Fitbit!
IV. Diet Simple Tip #43: Listen When You Chew
Actually, you don’t have to go that far. But you should focus your entire attention on your food so you enjoy and savor every bite. When you eat on autopilot, when your mind is somewhere else, you don’t enjoy your food very much. More important, “mindless” eating generally turns into overeating and doesn’t provide physical or psychological satisfaction.
Bottom Line: Lose 21 pounds
Once you start focusing your attention on the food in front of you – relax and take a few deep breaths before eating – you’ll almost automatically eat a little less. In fact, even if you leave only a few extra bites on your plate, it could add up to a savings of 200 or more calories daily
V. Diet Simple Tip #45: Write it and Lose It
The food diary is the main tool for self-examination of your eating habits. Socrates told us that the road to wisdom is to know ourselves. This is never more true than in your eating habits.Research shows self-monitoring – keeping a food journal in this case – is the most highly correlated behavior for successful behavior change and weight loss.
Bottom Line: Lose 23 pounds
If keeping a journal enhances your attentiveness and helps you eat less here or there or even think twice about that vending machine candy bar, you could save 220 calories per day.
VI. Diet Simple Tip #76: Fight the Beast
Hunger is pretty rational. It tells you when you need to eat and when you’ve had enough. Cravings, on the other hand, are cruel and capricious. They always demand more, more, more! Using a scale of 0 – 10, rate your body’s hunger signals before and after eating.
Bottom Line: Lose 30 pounds
If you listen to your body signals and regularly eat when your stomach says you’re hungry and stop when you are no longer hungry, before you are too full, you save at least 300 calories a day.
VII. Diet Simple Tip #103: Cook More Than You Can Eat
A strange suggestion to find in a weight loss book? Believe it or not, it’s among the best approaches for shedding extra pounds because the foods you cook today become nutritious leftovers for later. Having delicious, healthy food at your fingertips when you need it can save you hundreds of calories each and every day because you’ll be less likely to irrationally grab high-calorie restaurant or to-go meals and fattening snacks.
Bottom Line: Lose 30 – 42 pounds
A meal cooked at home, including those delicious leftovers (“Batches” in Diet Simple), can save you 300 to 400 calories at dinner. Get tons of ideas in my new Diet Simple Farm to Table Recipes.
VIII. Diet Simple Tip #132: The 25 Percent Blowout
During a summer vacation, you might find yourself invited to four parties in a week. Go to all of them – and indulge at ONE. Here’s some rocket science: What happens when you go to four or five parties or restaurants in a week, and eat yourself silly at each one? You’ll make a good social impression, but the impression on the scale at the end of the week will be even more impressive.
Bottom Line: Lose 9 pounds
No matter how much you eat at a special event, remind yourself that you saved at least 600 calories at the other end where you practiced self-control. If you do a similar thing throughout the summer, you can plan on saving a whopping 31,000 calories!
IX. Diet Simple Tip #185: Fish For Health
After all this talk about the dietary dangers of meals out, I think it’s worth mentioning one standard entrée, seafood, that always pays off. Seafood starts out so lean and low in calories that even when the dish is drenched in butter, the result won’t bust your buttons.
Bottom Line: Lose 22 pounds
A comparison: One 16-ounce prime rib has 1,300 calories. The baked potato and sour cream is 330. Oh, and the Caesar salad? 310! If you order grilled seafood and vegetables instead, you’ll save about 1,500 calories – and that’s just in one Saturday night!
X. Diet Simple Tip #1: The Sundae Solution
Now it’s official: You can eat a chocolate sundae every day and still lose weight!
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 has about 250 calories, and an ice cream cone has about 500 – and you can see why substituting the ice cream with fruit in your sundae can lead to impressive amounts of weight loss. Make the switch every day, and you can count on losing nine to 35 pounds in a year.
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“I don’t normally like kale, but this salad is delicious!” is a comment I hear over and over when I serve this dish. Last year around this time, I was volunteering at an Anacostia Farmers Market. At the time, there was only one produce farmer at the market and all he had the day I was coming was peaches, kale and potatoes! My job at the Farmers Markets is to inspire people to buy the locally grown produce available that day, but what the heck was I going to do with kale, peaches and potatoes? I was stumped! Then I leafed through my own book, Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations, and got inspired by one of Chef Carla Hall’s contributions to my book, her “Hearty Greens Salad with Warm Balsamic Cherry Vinaigrette.” Aha! I can do a variation on the theme, I thought, use peaches, add some crunch with toasted almonds and VOILA! It was a HUGE HIT at the Anacostia Farmers Market. So I’ve included this wonderful recipe in my new book: Diet Simple Farm to Table Recipes (Bookbaby 2013)
Today is the 5th “Katherine’s Market Recipe” of 2013, all of which are designed to be delicious, easy, quick, famiy-friendly, nutritious (heart-healthy & diabetes-friendly), and to highlight produce found at our local farmers markets this week. At your farmers market, you’ll find produce picked at peak ripeness, which means maximum flavor, texture, and nutrition. You’re also helping save the environment when you buy at your farmers market. Here’s how…
3 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Balsamic Vinegar
Salt and Pepper to taste
6 Handfuls of fresh Kale (or other greens), washed, tough stems removed, and torn into bite-sized pieces
2 Cups Fresh Sliced Summer Peaches and/or any seasonal Berries
2 Ounces toasted slivered Almonds
½ Sweet Onion, peeled and sliced
In a large bowl, add the olive oil, vinegar, salt and pepper. Whisk together. Add the kale, onion, almonds, and peaches and toss together. Serve immediately.
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Genetically Modified Foods: Part II
Your responses to my recent CNN interview were PASSIONATE – on both sides of the issue – regarding GMO’s health and environmental consequences, but also the health aspects of using soybean oil, its dominance in processed foods and, because of its high levels of omega-6-fatty acid, its relationship to inflammation, a known risk factor for heart disease, cancer, arthritis, and a host of other diseases.
Genetically modified organisms (GMOs) continue to spark passionate debate: Emotions run high regarding studies of the impacts of GMOs on health and the environment, and much attention has been focused on one product widely made from GMO sources: soybean oil.
Common in processed foods in both GMO and non-GMO formulations, soybean oil has high levels of omega-6 fatty acids, which have a well-studied relationship to inflammation, a known risk factor for heart disease, cancer, arthritis and a host of other diseases.
I was interviewed about GMOs and soybean oil by CNN’s “The Situation Room with Wolf Blitzer” which recently reported that Chipotle — the fast-food restaurant chain, which earned $2.73 billion last year, in part based on their reputation of using environmentally friendly ingredients — disclosed that it is using genetically modified soybean oil, and many genetically modified ingredients, in its dishes.
Most restaurants and food companies in the United States use GMOs, though they may not disclose it.
Genetically modified organisms — in this discussion, genetically modified foods — have genetic material that engineers unnaturally altered. Such foods are extremely controversial, and although they may be safe, a dearth of clinical studies and a lack of clear, accurate public information make the debate even more intense.
“The introduction of genetically modified organisms into the American food supply is a grand experiment,” said Ann Yonkers, co-director of Fresh Farm Markets and a leader in the sustainable-farming movement. “We should be using the precautionary principle with GMOs, and assume that GMOs have to be demonstrated to be good rather than assume that they are good.”
The U.S. government’s stance
GMOs are not allowed in any food certified as organic by the U.S. Department of Agriculture (USDA). However, in an online food Q&A, the U.S. Food and Drug Administration (FDA) stated that GMOs have been in the U.S. food supply for about 20 years. The agency also stated in a consumer update that “Foods from genetically engineered plants must meet the same requirements, including safety requirements, as foods from traditionally bred plants.” Such foods, the FDA added, “are generally as nutritious as foods from comparable traditionally bred plants… [They] have not been more likely to cause an allergic or toxic reaction than foods from traditionally bred plants.”
Additionally, Michael Jacobson, executive director of the Center for Science in the Public Interest, said there is no safety hazard in using genetically modified soybean oil over conventional soybean oil — a finding the organization highlighted recently in its Nutrition Action newsletter.
However, the federal government does not require that GMO foods be labeled as such.
“Food manufacturers may indicate, through voluntary labeling, whether foods have or have not been developed through genetic engineering, provided that such labeling is truthful and not misleading,” the agency stated. “FDA supports voluntary labeling that provides consumers with this information.”
No studies have found GM foods to be harmful, but many concerned citizens and scientists believe there have not been sufficient longitudinal (making observations over a substantial period of time) nor clinical studies on the effects of GMOs on human health. Even if researchers were to conduct long-term studies, it would be very difficult to prove that any adverse — or positive — health outcomes are due specifically to the GMOs themselves.
Environmental consequences of GM foods
As for the environment, GMOs seem to have impact. Recently, a rogue strain of Monsanto GM wheat was found in a field in Oregon. Several Southeast Asian countries stopped imports of wheat from the U.S. Pacific Northwest, pending investigation, financially hurting American farmers, according to the Associated Press. Agriculture biotechnology giant Monsanto uses high-handed legal tactics to harass small farmers into using and paying huge sums for Monsanto GM seeds, putting some out of business, according to a CBS News report and other sources. Although the impact of GMOs on health and nutrition is unclear, the impact on the environment seems much more definite — and detrimental.
Huge soy and corn crops displace a more naturally diverse farming system — one that uses fewer resources, is more sustainable in the long term and is healthier for the planet and people (we’ll get to that next). According to the U.S. Environmental Protection Agency, about 84 million acres in the United States are devoted to corn, and about 73 million acres are dedicated to soybeans, a close second. Why do we need so much farmland for soy and corn, two crops largely dedicated to processed foods?
We should instead fill our fields with an array of fruits and vegetables! The USDA’s U.S. Dietary Guidelines for Americans recommends every American eat at least five cups of fruits and/or vegetables daily to prevent heart disease and cancer, and to foster maximum health and ideal body weight.
Ironically, the National Academy of Sciences found that if every American followed those guidelines and attempted to eat those five cups a day, there wouldn’t be enough fruits and vegetables to go around!
Apparently, there is not enough farmland dedicated to fruits and vegetables because U.S. farmland is instead filled with soybeans and corn — much of it genetically modified — catering to the food industry instead of to the health of Americans.
Yes, genetically modifying soybeans and corn will allow the country to grow more at a lower cost. But at what other costs? Is it really what’s best for regular consumers, or what’s best for Big Agriculture and the food industry?
Is soybean oil hazardous?
Soybean oil is a great example of a genetically modified food often associated with misinformation. Because of its low cost, soybean oil is used in a vast quantity of the processed foods Americans eat. (Just look at the food-label ingredient lists in your own kitchen cabinet.)
This is a problem, because soybean oil provides a substantial amount of omega-6 fatty acid. Omega-6 fatty acid, although essential to the human body, is required in very minute amounts, and deficiencies are a rarity. Historically, humans have eaten very little omega-6 fatty acid, as it is not commonly found in nature. Now, omega-6-fatty acid is abundant because of the food industry’s dependence on soy bean oil.
Why is this a problem? Omega-6 fatty acid displaces healthy omega-3 fatty acids in the body. Omega-3 fatty acids (DHA and EPA) are a second type of essential fatty acid that studies suggest promote heart health, and overall health, and reduce inflammation, death from heart attack, cancers and a host of diseases. When omega-6 fatty acid is ingested in dramatically higher quantities than omega-3s are — as occurs in today’s average American diet — omega-6 beats omega-3s for room in human cell membranes. Studies show this can promote inflammation, which is a precursor to a variety of diseases, including heart disease, cancer, asthma, inflammatory bowel disease, and even dementia and Alzheimer’s.
Yes, the GMO debate is still heated and in full swing. There are pros to GM foods —increased yield in staple crops can help to combat world hunger, for example. However, there are also very important issues associated with GMOs that must be discussed. Until we know the results of this “grand experiment,” we can’t really be sure. (Viggy Parr contributed to this report)
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CNN’s “Situation Room with Wolf Blitzer” reported… that Chipotle Fast Food Restaurants, which earned $2.73 billion last year, in part, based on their reputation of using environmentally-friendly ingredients, have disclosed (good for them!) they are using genetically modified soy bean oil.
Katherine was interviewed recently for the report.
Genetically Modified Organisms: The GMO – in this case a food’s – genetic material has been altered unnaturally. There are no long term studies proving GMO’s safety to human health.
Sustainable Farming: Farming which has a future, where soil, water, and the environment are protected for future generations.
Local/Seasonal: The movement which promotes eating foods grown locally and in season; when food is picked at peak ripeness for maximum nutrition, flavor, environmental protection, and sustainability. For CNN’s report (and Katherine’s article) on Farmers Markets and how they save your health and the environment…
Omega-6-Fatty Acids, high in soybean oil, compete with Omega-3-Fatty Acids in your body. If omega-6-fatty acid intake is too high in comparison to omega-3′s, this leads to increases in inflammation, a leading risk factor for many diseases including heart disease, cancer, etc. For details…
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Celebrate Your Transformation to a Healthier Lifestyle
I’m enthusiastically and gratefully giving you my most cherished spring recipes from my new upcoming Farm-to-Table cookbook FREE, because I appreciate you – my clients and friends – so much. I feel privileged to be part of your life – as your personal guide in your life and health transformation.
I really enjoy hearing from you, getting regular updates about your health, your family, and your life. So, I’m going to take it to the next level and form an online “Diet Simple” community on Facebook. It will be our online space to support each other, share our cooking adventures, and celebrate our ongoing transitions to a healthier lifestyle and body weight. To encourage you to get in the habit of Facebooking with me, I’m running a contest with prizes I think you’ll love! Follow the instructions below…
Click my book (above), and you’ll find my book to download…
Diet Simple Contest
1. Download and/or print my new Diet Simple Farm-to-Table Spring recipes,
2. Try one of the recipes – or more – and share a picture and your impressions on my “Diet Simple by Katherine Tallmadge” Facebook page,
3. Everyone who posts a comment or picture will be entered into the contest,
4. Refer a friend to do the same, they’ll be entered, and you’ll be entered into the drawing twice.
The Winner: Chooses From the Following Prizes
1. A guided, personal shopping trip to the Farmers Market,
2. Private chef-for-a-night (I cook dinner at your home while you provide the ingredients),
3. A 5-session nutrition counseling program,
4. A talk at your (local Washington, DC) workplace or conference, or
5. Come up with your own idea, and I’ll consider it!
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What are your hopes, dreams and desires for 2013? The new year is a valuable opportunity to improve the quality of your life and happiness. Here’s how to make the best of it…
Now, move mindfully across the threshold into 2013 filled with ideas, possibilities and plans! Analyze people who will continue to be important, ideas to explore, places to spend time, important events and things to carry over from last year to this year.
CREATING A “SENSE OF URGENCY”
An important aspect to making major changes in the world or in your own personal habits is to feel a sense of urgency about your goal. A sense of urgency, according to The Dalai Lama in “The Art of Happiness” – and scholars in this important field of psychological research, can be achieved two ways:
1) Remind yourself of your positive vision for success. For example, visualize yourself at your goal weight, healthy, feeling energetic and confident (see “Dream” in my best-selling book, Diet Simple), and
2) Ponder the negative consequences of not making a particular behavior change (a little fear can be a good thing – but just a little). For instance, in the morning as you’re considering two options: getting out of bed to exercise or sleeping just a little longer. Ask yourself: “Do I want to feel good today? Or do I want to feel crummy today?” Another example, as you’re driving home from work and deciding to grab some carry-out or to go home to eat the healthy meal you’ve already planned. Ask yourself: “Do I want to achieve my weight loss goal (insert positive vision here) or will I accept being the same weight and having the same health problems for another year?” “Do I want to stop taking these darn medications or will I be taking them forever – and even increasing the dosage? What will my doctor say?” “What kind of example am I setting for my children, my spouse? Is this a behavior I can be proud of?” etc. You get the idea…
ACHIEVING INCREASED HAPPINESS
Outlining the consequenses of your actions and acting on your long term goals, as opposed to momentary desires, helps you grow as a person and become a happier person, according to scientific research. It increases your general happiness level because you are making decisions which contribute to your long-term goals.
THE DOWNWARD SPIRAL OF GIVING IN
Usually, when we do something that feels good momentarily, such as giving in and staying in bed for 30 more minutes of sleep in the morning instead of exercising, or grabbing a coffee cake at the coffee shop when we originally just planned on buying coffee, our happiness level may increase (“oooh, this feels yummy!”) – but it’s only a temporary blip of happiness. It goes back to the same level it did before – once the temporary experience wears off – and nothing changes for the better in our lives. We may even become more depressed as we continue to “give-in” to these unfulfilling momentary desires and continue into a downward spiral.
MAKING THE HARDER, BUT MORE SATISFYING CHOICE
If, instead, we say to ourselves, “I’m getting out of bed NOW! I’ll feel terrible if I don’t, and I’ll never achieve my goals,” or “Will stopping to get carry-out change my life for the better? I’d be better off going home and eating something healthy as I want to lose weight, lower my cholesterol, etc,” or “I really don’t need that coffee cake, and I’ll feel terrible after eating it, and will it make me happier at the end of the day?” “Will this increase my happiness for the short term? Or for the long term?” Another more extreme example might be a drug addict relapsing. It feels great momentarily, but the feeling doesn’t last.
When you make a more thoughtful decision, which contributes to your longterm health – physical or psychological – you are more likely to achieve your life’s hopes, dreams and goals, you can actually increase your happiness level, feel happier more often and grow as a person.
WHY IT’S NOT ALWAYS EASY
It is not always easy in our society to make the healthy decision. It’s easier – and the norm, in fact – to be overweight and unhealthy. But, I’m convinced it is possible to be healthy in an unhealthy world with planning, practice, determination, and support (I’m here any time you need me!) - Besides, what’s the alternative?
It takes effort to train your mind to work this way, but this is how we become better people and we advance as a society.
THE RESOLUTION SOLUTION:
HOW TO MAKE YOUR RESOLUTIONS SUCCESSFUL
“Forty to 50 percent of American adults will make New Year’s resolutions for self improvement. Scientific research indicates you are ten times more likely to change by making a New Year’s resolution compared to non-resolvers with the identical goals and comparable motivation to change,” says John C. Norcross, PhD, Professor of Psychology, University of Scranton and coauthor of “Changing for Good.”
Dr. Norcross recommends the following strategies, based on studies tracking successful New Year’s resolvers, and their differences with unsuccessful resolvers:
* Make realistic, attainable goals (See “Tiny Changes, Lasting Results” in Diet Simple’s Introduction),
*Develop a specific action plan (Fill out “Your Personal Goal Worksheet” in Diet Simple),
* Establish genuine confidence that you can keep the resolution despite the occasional slip. Confidence is a potent predictor of who succeeds in the new year! (creating your “sense of urgency” will be useful here – see above)
* Publicly declare your resolution. Public commitments are generally more successful than private decisions,
* Track your progress by recording or charting. Studies show self-monitoring one of the most important behaviors correlated with successful change (see “Write it to Lose It” in Diet Simple),
* Reward your successes (see “Get Sexy Lingerie” or “Kiss Your Spouse” in Diet Simple),
* Arrange your environment to help, rather than hinder, you. Limit exposure to high-risk situations and create reminders for your resolutions (see all of Diet Simple!),
* Expect occasional slips in your resolutions (see “Lighten Up!” in Diet Simple). Studies of successful weight loss maintainers show they experience just as many stressors and slips as weight relapsers; no one’s perfect after all (sorry to disillusion you)! The maintainers pick them self up, dust themselves off, and start all over again!
* Cultivate social support (see all of Diet Simple!). Successful weight loss maintainers are more likely to cultivate support from friends, loved ones, or professionals. It does take a village!
The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!
Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!
Music and poetry move me deeply, and in ways I don’t always understand. All we know is after hearing something, we feel so much better. I’ve made some selections that have made a difference for me and hope you enjoy them too.
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In summer, especially August, the pace slows down so much it’s as if the entire country breathes a huge sigh of relief (I know I do). Who cares if business is down a bit? It’s expected this time of year—and besides, it gives you a chance to take a well-deserved break and, if you feel like it, hop on a plane to the islands or drive to a nearby resort.
But vacations offer many opportunities for indulgences that can add up to extra pounds if you’re not careful. I have two philosophies regarding vacation indulgences:
Option A: Enjoy yourself with abandon the whole time, just be prepared to gain a few pounds. If you do choose to go this route, be sure to resume your healthy routine as soon as you get home; if you don’t, you risk those pounds staying with you long after your trip ends.
Option B: Avoid gaining vacation pounds altogether. And it’s not as hard as you think. In fact, many of my clients enjoy themselves even more on vacation when they stay active and eat less heavily.
“My husband and I had a better time when we weren’t just sitting around eating during our annual visit to Greece,” says Vicky, a 40-year-old lawyer. “We made a point of taking walks together and doing more sightseeing than in the past. This gave us more energy and we were surprised at how good it felt!”
I hear this from clients like Vicky regularly. You can actually enjoy your vacation more if you just plan and prioritize a little. Here are some strategies to think about:
• Ask yourself what’s most important to you about the vacation. Is it looking and feeling your best? Feeling energetic? Wearing your most beautiful, form-fitting outfits and bathing suits? Visiting with loved ones? Or is it eating every tempting food in sight?
• Always eat at regularly scheduled intervals. Have a large breakfast and stop for a healthy lunch. Don’t starve yourself during the day so that you irrationally overeat everything in sight whenever you’re around food.
• Set dining priorities. Suppose, for example, you’ve booked four dinners out. You will gain weight if you eat with abandon each time (plan on 1 pound per day). Decide in advance that one of those nights is going to be your “splurge night.” Order anything you want. Enjoy every bite. Savor each and every one of those calories. On the other three nights, order more carefully. You’ll still enjoy the experience of dining out, but you won’t take in more calories than your body can handle.
• Do your homework. Before you go to a restaurant, check out its website and menu. Take note of the courses that look tasty yet healthy. That way, you won’t be as tempted by the sights and smells of fattening options once you get there. Of course, as in any restaurant, the no-brainer healthy selection is a salad-like appetizer, a simple seafood preparation, such as grilled fish, fruit for dessert, and by all means…a glass of wine.
• Stay active. Don’t waste time in a gym: Sightsee! Many of my clients get unbelievable amounts of walking during sightseeing vacations: 20,000 to 25,000 steps per day isn’t unusual (roughly 2,000 steps make up a mile, and the standard steps-per-day goal is 10,000). That’s why you often don’t gain weight on trips to Paris or Rome even when you eat in fabulous restaurants every night. (Without the walking you would, though!) Bring a pedometer to track your steps. If you’re at the beach, swim—or walk along the ocean between chapters of your trashy romance novel.
• Bring a picnic. This is a no-brainer when staying with friends—it’s simply a polite and generous thing to do—or in a rental with a kitchen.
When I stayed at my friend Bob’s place in St. Michaels, Md., recently, I brought one canvas bag of groceries and an insulated bag for perishable items. Knowing most people don’t eat the kind of healthy breakfast I like, I brought two kinds of whole-grain cereals, a bag of roasted slivered almonds, 2 pounds of berries, some fresh-squeezed orange juice, and a gallon of 1 percent milk. Guess what? Everyone enjoyed eating my big breakfast each morning and even carried over the habit once they got home. They felt better for it, and began losing weight to boot.
I also brought vine-ripe tomatoes and a huge pasta salad filled with farm-fresh vegetables, mozzarella, and my delicious basil vinaigrette. It ended up serving four people for lunch one day. Everyone was happy and all this healthy eating gave me room for my weekend splurge: beer floats!
The goal of traveling is to take a vacation from stress and boredom, not from the hard-won healthy practices that you’ve begun to employ—and that make you look and feel so great.