Recipes
How to judge food
Last blog talked about changing some of your foods to help save calories. Hopefully you have tried something new in the interim.
But is this food really working for you?
Consider:
- Convenience
- Palatability
- Satiety
- Energy
- Weight
- Blood sugar
There are a myriad of diet books out there, why can’t people stick to something and get the weight off and keep it off. The list above contains the factors that lead people to throw their hands up in the air (eventually) and resume their old eating habits. I like to say to people, the author does not live your life, so what makes you think they know what is right for you?
Some anecdotes:
I saw a person that went on a diet recommended by a naturopath, her energy was awful, but she saw improvement in her blood sugars. In the long run, she quit exercising because of the low energy.
Or the person on the paleo diet that was so low energy, he could work and do nothing else. That really zapped the joy out of his life.
How about the person I saw that was on the South Beach diet, but when she retired, she found sticking to the meal pattern didn’t work in her retired life, also considering she had meds she needed to take on an empty stomach further messed with the meal timing. The diet book doesn’t talk about flexibility of food timing to fit her new schedule.
I believe one of the reasons the dropout rate is so high on the Atkins diet is because people are tired of being constipated from eating a low fiber diet. Not very convenient or palatable
Let’s relook at the list
- Convenience – the food prep, the shopping, cooking and clean up can take up a lot of time and energy, yes you may be losing weight but it is hard to stick with a diet that is somehow a burden
- Palatability – no one will be consistent on a diet where the foods are marginally palatable once they stop losing weight, good tasting food is part of the joy in life
- Satiety – does this food hold you til your next meal or snack? If not, need a new one
- Energy – does the food or meal plan promote vitality or suck it out of you
- Weight – hey if you are not losing, why are you doing it?
- Blood sugar – for the diabetics and pre-diabetics out there, if your blood sugar is not controlled, you will continue to struggle with weight and hunger and cravings
So, next diet you try, or even food you are currently eating, assess with the list and see if there needs to be some revisions.
And try new foods!
If I have to eat another ½ cup of cottage cheese, someone is going to get hurt
I am a good repetitive eater. Structure and routine help with weight management. But structure and routine can also lead to boredom. Then you are chucking the current weight loss plan, in favor of the old and more desirable foods, and then here comes the weight again.
In the past I ate for lunch every day:
- Mini bagel (160 calories)
- String cheese (80 calories)
- Baby carrots (25 calories)
- Lemon Luna bar (180 calories)
- Cascade Fresh yogurt (110 calories)
Today I cannot stomach:
- Mini bagel
- String cheese
- Lemon Luna bar
- Cascade Fresh yogurt
We are talking about the lunch I used to eat in 1998. 13 years later, the thought of eating these foods is a turn off. I can eat them, in fact I have had a few Luna bars over the years, and a few Cascade Fresh yogurts, but in the 13 years, I’d say I’ve eaten these foods a dozen times each. No mini bagel, no string cheese though. Lucky the carrots are still appetizing
So, what to do. Those foods kept the weight right on target. I needed something different to eat for lunch, the old lunch wouldn’t do. Old lunch was:
- Turkey and provolone sandwich with mayo (375 calories)
- Potato Chips (110 calories)
- Apple (80 calories)
- Baby Carrots (25 calories)
- 2 cookies (160 calories (they were small))
750 calories vs. 555 calories: Not going to help the weight management is it.
Finding new foods is one of the tasks of long term weight loss success. If you resume eating your old foods, you’ll resume weighing your old weight. It is important to monitor your diet for fatigue or boredom, and find new foods before there are no other options but the old foods.
Sources of new food ideas?
- Well the grocery stores are full of food, take some time to look around when you are not hungry and you have time. Look high, look low, look in aisles you usually don’t shop. Even try a different store than usual.
- Look at those around you, what are others bringing for lunch at work. Friends, family, colleagues, they can be both a blessing and a curse when you talk to them about food and diet, but it doesn’t hurt to ask.
- Try the internet, especially some of the cooking and recipe websites.
- Look at magazines especially if they target a healthy lifestyle. The September issue of Diabetes Forecast has an article and many recipes about smart snacking (http://forecast.diabetes.org/magazine/features/smart-snacking).
By the way, new lunch is:
- Peanut butter on a sandwich thin (195 calories)
- Greek yogurt (140 calories)
- Baby carrots (25 calories)
- Zone bar (220 calories)
Total calories 580, looks like new lunch is a go. For now…
How does your garden grow?
It has been reported in the Seattle media about the dearth of produce in the farmers markets because of our cold, wet spring. Vegetables that are usually available this time of year are in short supply or non-existent.
Fruits and vegetables are now clearly emphasized by the new federal dietary guidelines, My Plate (www.choosemyplate.gov). The recommendation is that half our meals are vegetables and fruits.
The farmers market (www.seattlefarmersmarkets.org) is one place where you can access an array of vegetables. Finding new foods is one skill needed in weight management, but it isn’t always easy to know what to do with a turnip if you have never eaten one before. Having the farmer in front of you allows you to ask what to do with broccolini.
Growing your own food is one way to avoid the cost of some of these foods. I heard a complaint about $2.99 for a head of lettuce, while a seed packet of lettuce is $1.79 (with the coupon). Yes the water alters the cost of the food, but a rain barrel can help. Of course this spring, there has been no need to water. With our cool spring, now is actually a good time to plant. If you want help with an urban garden: www.seattletilth.org.
In my garden, I have all but 2 ingredients growing right now (the garlic, forgot it needs to be planted in the fall and the white beans, not hot enough here to grow them) for one recipe from the June issue of Diabetes Forecast (http://forecast.diabetes.org/june-2011). I saw this soup; it sounds tasty and will cost me very little money to make. But, the leeks and parsley look like weeds, the carrots and basil haven’t come up yet, the onion bulbs are the size of peas, the tomato plants are struggling to survive the 58 degree day time high. Chard winters over, so it is ready, I’ll wait for the rest of the ingredients. If you want to make it in the meantime:
Fresh Greens Soup With White Beans, Basil, and Tomatoes
1 1/2 Tbsp. olive oil
1 large leek (about 6 oz.), cleaned, white part only, chopped (1/2 cup)
1 medium onion (6 oz.), chopped (about 1 cup)
4 garlic cloves, minced
2 small carrots, peeled and diced
3 Tbsp. minced fresh parsley
1/4 lb. green Swiss chard, finely sliced (about 2 1/2 cups)
3 small tomatoes, seeded and diced (about 1 3/4 cups)
6 cups low-sodium vegetable broth
Pinch crushed red pepper flakes
Kosher salt and freshly ground black pepper to taste
1 can (15.5 oz.) white beans, drained
1/4 cup sliced fresh basil
Garnish
1/4 cup freshly grated Parmesan cheese
1. Heat the oil in a large saucepan over medium heat. Add the leeks, onions, garlic, and carrots, and sauté for about 6 to 7 minutes, or until the onions are soft, stirring occasionally. Add in the parsley, and sauté for 2 minutes.
2. Add in the Swiss chard, and sauté for 2 minutes. Add in the tomatoes, and sauté for 2 minutes. Pour in the broth and the crushed red pepper flakes. Season with salt and pepper. Bring to a boil, lower the heat, and simmer for 10 minutes.
3. Add in the beans and basil, and simmer for 5 minutes. Garnish each bowl with Parmesan cheese.
Note: Can be made a day or two in advance. Garnish just before serving.
Nutrition Facts
Amount Per Serving Serving size: 3/4 cup
Calories 115
Total Fat 4 g
Sodium 195 mg (without added salt)
Total Carbohydrate 16 g
Protein 5 g