A Non-Diet Approach

I saw a couple of articles today that peaked my interest.  They relate to weight loss and the never ending saga of trying to control what we eat and how much we weigh. Consider this one first:

http://seattletimes.nwsource.com/html/nationworld/2014047701_dietfads30.html

A low carb diet was invented in 1863. Seriously? We all know hundreds of diets have been created over the years, and yet do you know any of them that is proven to work? A diet is only as good as the willpower of the one adhering to it, and let's face it, dieting is boring and monotonous. Very few can maintain a regimented eating plan for a lifetime. It's just not a satisfying way to live. But neither is being overweight.

I remember recently I was at a little get-together and a person there, with a plate of chips and cookies in hand, asked me if a particular bean dip I made was fattening. Really? This is how far we are off the mark people. Yes, my bean dip was fattening. It was full of healthy fats. What was I to say? I explained it the best I could, but I could see the suspicion in her eye. Of course it would not have been socially polite to discuss the other choices on her plate, so I left it at that.

The problem is, I think, that we don't even know what real food is anymore amidst our overscheduled and hectic lifestlyes. A calorie is a calorie it has often been said. I beg to differ. There is a reason we are becoming obese at an alarming rate. There is a reason that diabetes and heart disease are continually on the rise. We are not eating "real" food and we are not taking the time to make meals anymore. And even more frustrating, we balk at the idea of paying more for our food. Check this out:

http://flowingdata.com/2010/05/13/what-america-spends-on-food-and-drink/

Many of us are spending just as much per year on eating out as we are on groceries! Think about the amount of groceries you could buy if at least 75% of your total food budget was spent at the grocery store/farmer's market instead of at Applebees. I am definitely not saying don't to eat out, but please, please, please save your dollars for delicious purveyors of food and stop wasting money on fast food and chain restaurants.

So what is the real solution? This guy says it better than I can:

http://www.urbanorganicgardener.com/2011/01/calorie-counting-eat-real-food-and-dont-worry/

I really believe if we ate whole foods, ie fresh fruits and vegetables, lean meats and dairy (local and organic, if possible), and whole grains, it would be very hard to over-consume. I'm not saying we would all be skinny like Heidi Klum, but we would not be obese. This is what I call a non-diet approach. Real food that is an integrated part of life, just as food and meal prep has been for generations across all cultures. Real food that brings families together, encourages communication and fosters a sense of pride and tradition. It may seem like a lofty goal in this day and age, but I know it's possible. It's all a matter of priorities. Just something to think about.

Apricot Millet Breakfast Bread

Here is another recipe I love because it's both kid and adult friendly.  A tasty bread that satisfies that desire for something ... well ... bready, yet is low in sugar and full of healthy bits like pumpkin seeds, honey, dried fruits, and millet.

Millet?  Oh yes, millet.  I love millet and yet fail to use it enough.  It's technical name is proso and it originated in Eastern Asia.  For hundreds of years it has been a staple food in India, Asia and Africa.  It's one of the smallest grains I can think of with its tiny little yellow seed and yet has one of the most complete protein profiles and is a significant source of phosphorous and B vitamins.  Cooking millet is amazingly easy, about as easy as cooking a pot of rice.

This particular recipe I got from The Splendid Grain by Rebecca Wood.  I'm sure there are a lot of great grain cookbooks out there, but this is by far my favorite.  I recommend it to everyone.  It contains a lot of unique yet simple ways to use a variety of grains.  To be honest, there are still grains in there I haven't yet experimented with.  I just like knowing that when the mood finally does strike me, there are tried and true recipes waiting for me.

If you try this recipe, I'd love to know how you like it.  You will notice that it is definitely not as sweet as a fruit bread say from a bakery yet it still has a pleasingly light sweetness to it and is fantastic for kids as a light snack at home or on the go.

Apricot Millet Breakfast Bread
Ingredients
1 -1/2 cups apple juice
1/2 cup chopped dried apricots
1/4 cup currants
2 tablespoons dried cranberries
3 tablespoons unsalted butter, melted
3 tablespoons honey
1 large egg
1 cup cooked millet (see basic millet recipe below)
1-1/2 cups whole wheat pastry flour (unbleached all-purpose will work as well)
1/2 teaspoon salt
1/2 teaspoon baking soda
1/4 cup chopped pumpkin seeds

Method
1.  Place the apple juice in a small saucepan and heat gently over medium heat.  Take off the heat before it starts to boil
2.  Combine the apricots, currants, and cranberries in a heatproof bowl.  Pour the hot apple juice over and leave to soak for about 15 minutes.  Drain the fruit in a colander, reserving the liquid.  Measure 3/4 cup of the liquid in a measuring cup.  If it is not quite 3/4 cup, add extra juice to make up the difference.
3.  Preheat the oven to 375 F.  Grease a 9 x 5 -inch loaf pan.
4.  Whisk together the melted butter with the honey.  Stir in the egg and 3/4 cup juice, followed by the millet and fruit.  Stir in the flour, salt, baking soda, and baking powder just until blended.  Gently fold in the pumpkin seeds.
5.  Use a spatula and scrap into the loaf pan.  Bake for 30-40 min or until a cake tester comes out clean.  Cool on a wire rack.

Basic Steamed Millet
Ingredients
1 cup millet
2 cups water
pinch of sea salt (optional)

Method
1.  Toast the millet by placing in a saucepan over medium heat.  Stir constantly for 4-5 minutes or until it becomes very aromatic.  Remove from heat when you hear the grain begin to pop.
2.  Place grain in a medium sized bowl, fill with cold water, and gently wash the grains.  Drain.  Alternatively you can place the grain in a fine mesh strainer and wash.
3.  Bring the water to a boil in a medium saucepan.  Add the millet and salt, if using.  Lower the heat, cover, and simmer for about 20 minutes until all the liquid is absorbed.  Remove from the heat and set aside before removing the lid and fluffing with a fork.  It is now ready to use.

Muesli Bar Recipe

Recently I was lamenting the fact that we ever introduced our toddler son to granola bars.  Whenever he sees a long, rectangle, shiny package he exclaims “Bar! Bar!”.  I hate that the ingredient list, while mostly benign, is quite long with words I cannot pronounce and higher in sugar than I would prefer.  Even the “organic” ones I found were chocked with sugar.  To my great delight, I can across this fantastic muesli/granola bar recipe in the latest publication of our local organic grocer, PCC.  This recipe is by Leika Suzumura, their nutrition educator (and once a dietetic intern of mine at WIC, I might add).  I love that this recipe uses no granulated sugar, a very modest amount of honey, and heaps of nut butter.  Just be sure to pick a trail mix that does not have chocolate bits or other items you don’t want in your bars.  All of these ingredients, of course, can be found at PCC.  If you have questions about where to find anything in your area, please ask.  Oh, and I should add, these are not just for kids.  I can hardly keep my hands off them and have been eating them about as much as my son.  Great for on the go meals or snacks, and full of vitamins, minerals, and healthy fats.  I might be making these every week.

*One note: I found the addition of the 2 Tbsp of oil made the bars a little wet.  I might suggest try adding only 1 Tbsp or none at all.  May depend on how oily your nut butter is.

Homemade Muesli Bars

Makes 15-18 bars

2 cups quick-cooking oats

2 cups prepared trail mix from bulk bins or nuts and dried fruit of your choice

½ teaspoon salt

½ cup brown rice syrup

¼ cup honey

2 tablespoons oil 

1 cup almond butter or other nut butter (I used cashew butter and it was delicious)

Method:

1.  In a bowl, combine oats, trail mix and salt.

2.  Place brown rice syrup and honey in saucepan over medium heat and bring to a low boil for 2-3 minutes.  Add in oil and almond butter and mix thoroughly until consistency is smooth and even.

3.  Stir wet mixture into dry ingredients and combine until evenly mixed.  Press into an oiled 7 ½ x 11 ½ inch baking dish (I used the back of a spatula to really press it in there).  Let cool, then flip out onto a cutting board and cut in 18 or so bars (I cut them right in the pan since they were hard to remove, so do what works best for you).

Danielle's Top 10 Nutrition Resolutions for the New Year

Happy 2011!  Hope it is getting off to a great start for you.  Do you make New Year's resolutions?  I wished my husband a happy New Year the other morning and he responded by asking me what my New Year’s resolution for this year was.  I quickly replied that I don’t believe in New Year’s resolutions, more specifically, I don’t believe in setting a specific day for making particular life changes.  I figure, why not start something when you think of it?  Why wait?   Well, in the end he convinced me that it’s not a bad thing to use this day as a time to reflect on the past year and resolve to set a few goals for the upcoming months ahead.  Using that thought, I decided to list what I consider to be ten resolution-worthy nutrition goals that you can incorporate in the New Year.  Whether you find just one that resonates with you or decide to shoot for all ten, making a few diet-related goals can really help start your year off right.

1.  Eat real food.
What do I mean by "real" food.  I mean throwing out or not buying most processed foods.  Try to think if you can envision the components of a particular food in nature.  No?  Probably shouldn’t eat it.  Or as Michael Pollen would say, does the food eventually break down and rot?  No?  Then it’s likely so pumped full of preservatives that it’s probably better left on the shelf.  Yes, I realize all of the above apply to my jube jubes.  I’m working on it.

2.  Eat cultured or fermented foods daily.

Fermented and cultured foods are teeming with friendly bacteria that are very important for digestive health.  In our society of nutritionally dead foods and overuse of antibiotics, a lot of us have an overabundance of “bad” bacteria in our gut and have not been regularly replenishing the “good.”  By letting these friendly little guys take up residence in your colon, you help strengthen your immune system, break down certain types of carbohydrates, enhance absorption of some vitamins and minerals, and prevent the overgrowth of harmful bacteria.

3.  Get your Vitamin D Levels Checked.

As I commented a few weeks ago, the new DRI’s for Vitamin D recently came out.  They weren’t as high as I was expecting, however it has been noted that higher doses may be indicated in the cases of significant deficiency (which is common in this state).  By getting your Vitamin D levels checked and consulting with a medical practitioner you can better know if supplementation, and what amount, is appropriate for you.  If you weren’t aware, Vitamin D deficiency has been potentially linked to autoimmune disorders, certain types of cancer, increased risk for fractures, and even dementia.

4.  Start an Exercise Plan.

We all know exercise is good for us.  It helps improve cardiovascular function, improve mood and mental abilities, and ward off weight gain.  To ease into a program that is realistic and achievable, start by doing 15 minutes of some activity, such as walking, 3-5 times a week.  Keep this up for a month and likely you’ll notice this pattern starting to become a habit.  Continue to increase the time and intensity of your workouts as needed.

5.  Make Food From Scratch.

As much as possible I try to encourage people to make their foods from raw ingredients instead of buying packages.  Not only do you then know what exactly is in your food but you have complete control over the quality of the ingredients used.  While this method takes longer, the health benefits are worth it.  A good goal would be to try and make dinner from scratch 2-4 times per week.  Also, the beautiful thing with cooking is that you can make an extra large batch and save some for the next night (which vastly reduces your time in the kitchen) or pop it in the freezer to pull out on a night when you are running short on time.

6.   Buy Organic.

The “organic debate” is ongoing, however I do believe that choosing organic foods for the most part is the more health-conscious and eco-conscious choice.  Fruits and vegetables, for example, are some of the foods I almost always buy organic due to varying level of pesticides in conventional produce (a recent research study linked pesticide intake to ADHD).  I also appreciate the opportunity to support local farmers using sustainable farming practices.  Meat and dairy are also areas where I try to choose organic, or if not organic then local and pasture-raised.  Organic cheese puffs  though?  On those types of products, I’m not as discriminating.  Go back to #1 about eating real food.

7.   Eat Vegetables Daily.

I will admit, this can be difficult.  Vegetables can take a lot of prep and even after all that work there is no guarantee that your kids or even your spouse will eat them. =)  Just remember that vegetables are chocked full of fiber, vitamins and even more minute compounds called phytochemicals.  Phytochemicals act as potent antioxidants and may help reduce the risk for cancer, heart disease and other inflammatory conditions.  Currently the new food guide pyramid says most of us should be getting 2 ½ -3 cups of vegetables daily.  I think if you can aim to eat at least 2 or 3 different vegetables daily (don’t worry about counting cups per say), then you are off to a good start.

8.  Know Where Your Meat Products Come From

This somewhat ties into the #6, but with this I want to emphasize learning more about the meat products (and even dairy if you want to go a step further) you buy and knowing where they come from.   Are the animals raised on feedlots in confined spaces or are they allowed to roam on grasslands?  Are they allowed to be injected with antibiotics?  How far has the product traveled to get to your plate?  Just a little bit of research and knowledge might affect your purchasing decisions and hopefully improve the quality of meat you consume.  In terms of personal health, organic meats typically have more Omega 3 fatty acids, a healthier fat profile in general and fewer toxins, hormones and antibiotics.  One common complaint I get is that organic or pasture-raised products are significantly more expensive.  This is typically true.  I hope that by getting you to at least look into your food and the health benefits more closely you may decide that the price is worth it.  Another strategy is just to eat less meat.  Most Americans get more protein each day than they need, so cutting back and replacing with more fruits, vegetables and fermented foods might be a good idea.

9.   Get  Rid of Artificial Sweeteners

I probably should have made this #1 (although I’m not ranking these in any particular order).  I do not like or trust artificial sweeteners.  More products than ever are “sugar free” and yet obesity rates and incidences of diabetes continue to climb.  In fact, I’ve known more than one person who has had persistent difficulty managing their blood sugar levels while consuming diet colas and other artificially sweetened products.  Whether it was due to the chemicals or related to other factors I’m not sure, but it doesn’t seem that our situation has improved at all with these types of products.  In fact, instead of improving health we may be increasing our incidences of cancer, headaches, and mood disorders, among other side effects.  I vote no.

10.  Stop stressing about calories!

I’ve seen it again and again.  People will tell me how they are watching their weight and counting calories, only to then waste the calories they saved on some indulgent treat because they’ve “earned” it.  I think if we all enjoyed what we ate and made room for little treats here and there, we wouldn’t feel the need to completely deprive ourselves and then go overboard on indulgences.  If you do anything this year, then make it this.  Stop stressing about every morsel you put in your mouth and enjoy your food at every meal.  Eliminate random snacking, fast food and giant portions and focus on making nutritious meals that are satisfying and tasty.  Need help?   Just ask.

So there it is, basically the first ten things that popped into my mind.  Now that I've given you suggestions for your New Year's resolutions, I probably should think about my own.  Hmmmm.  I'd love to know yours though as I ruminate on my own.  Good luck!