So I skimmed this book by Gary Taubes. It is very hard to read not only because it's a lot of data, but because the data is hard to understand until you get to the page in the epilogue that outlines what he's theorized from centuries of research and data. Taubes later wrote a book titled Why We Get Fat, that is much easier to read. Here are the basic principles.
1. Dietary fat, whether saturated or not, is not a cause of obesity, heart disease, or any other chronic disease of civilization.
2. The problem is the carbohydrates in the diet, their effect on insulin secretion, and thus the hormonal regulation of homeostasis-the entire harmonic ensemble of the human body. The more easily digestible an refined the carbohydrates, the greater the effect on our health, weight, and well-being.
3. Sugars-sucrose and high-fructose corn syrup specifically- are particularly harmful, probably because the combination of fructose and glucose simultaneously elevates insulin levels while overloading he liver with carbohydrates.
4. Through their direct effect on insulin and blood sugar, refined carbohydrates, starches, and sugars are the dietary cause of coronary heart disease and diabetes. They are the most likely dietary causes of cancer, Alzheimer's disease, and the other chronic diseases of civilization.
5. Obesity is a disorder of excess fat accumulation, not overeating, and not sedentary behavior.
6. Consuming excess calories does not cause us to grow fatter, any more than it causes a child to grow taller. Expending more energy than we consume does not lead to long-term weight loss; it leads to hunger.
7. Fattening and obesity are caused by an imbalance-a disequilibrium-in the hormonal regulation of adipose tissue and fat metabolism. Fat syntheses an storage exceed the mobilization of fat from the adipose tissue and its subsequent oxidation. We become leaner when the hormonal regulation of the fat tissue reverses this balance.
8. Insulin is the primary regulator of fat storage. When insulin levels are elevated-either chronically or after a meal-we accumulate fat in our fat tissue. when insulin levels fall, we release fat from our fat tissue and use it for fuel.
9. By stimulating insulin secretion, carbohydrates make us fat and ultimately cause obesity. The fewer carbohydrates we consume, the leaner we will be.
10. By driving fat accumulation, carbohydrates also increase hunger and decrease the amount of energy we expend in metabolism and physical activity.
I can attest to my own experience of losing 30 lbs in 3 months by eating a low-carbohydrate diet. At the time I attributed my weight loss primarily to going Gluten-Free. And I also learned from this book that the responses my body has to gluten are probably an insulin response and not an allergic reaction. The IBS though is most likely due to gluten or dairy. For the persons who feel a low-carb diet is unhealthy, read about the South Beach Diet. It was created for heart disease patients and is low in fat and promotes eating non-starchy vegetables, and high fiber legumes. Plus it's not intended to exclude food other than refined carbohydrates, or foods that produce a high insulin response.
Thursday, January 27, 2011
Tuesday, January 25, 2011
Produce Oasis Homepage
Produce Oasis Homepage
A very helpful website listing information including nutritional information about fruits and vegetables.
A very helpful website listing information including nutritional information about fruits and vegetables.
White Bean, Chicken Chili
1/2 lb of dry white beans, cooked according to directions on package and drained
3 cups of tomato juice
3 Tbs. chicken fat
1 medium onion, diced
1 large green bell pepper, diced
1 1/2 cups of diced chicken
1 Tablespoon ground cumin
1 Tablespoon crushed dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground white pepper
1/2 teaspoon ground cayenne pepper
1 teaspoon salt
chopped fresh Cilantro, 1/2 cup
In an 4 quart sauce pan, saute onion in chicken fat for 2 minutes over high heat then add pepper and saute till onion is translucent, about 4 minutes. Add the oregano, cumin, and pepper and stir for 30 seconds to a minute. Add the tomato juice, beans, chicken and bring to a boil. Reduce the heat and simmer gently for 1 hour. Stir in, or leave on the side, Cilantro just before serving. Great with sharp cheddar, sour cream, and some hot sauce. I like to stretch the portions by serving cornbread. Serves four modestly, two with he-man appetites. Very easy to double.
3 cups of tomato juice
3 Tbs. chicken fat
1 medium onion, diced
1 large green bell pepper, diced
1 1/2 cups of diced chicken
1 Tablespoon ground cumin
1 Tablespoon crushed dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon ground white pepper
1/2 teaspoon ground cayenne pepper
1 teaspoon salt
chopped fresh Cilantro, 1/2 cup
In an 4 quart sauce pan, saute onion in chicken fat for 2 minutes over high heat then add pepper and saute till onion is translucent, about 4 minutes. Add the oregano, cumin, and pepper and stir for 30 seconds to a minute. Add the tomato juice, beans, chicken and bring to a boil. Reduce the heat and simmer gently for 1 hour. Stir in, or leave on the side, Cilantro just before serving. Great with sharp cheddar, sour cream, and some hot sauce. I like to stretch the portions by serving cornbread. Serves four modestly, two with he-man appetites. Very easy to double.
Sunday, January 23, 2011
My Favorite Martini
3 Ice Cubes
2 oz. Bombay Sapphire Gin
1 oz. Kroger Brand Queen Olive juice
Dash of Tabasco hot sauce
1 Olive, or several if you're hungry
Combine all ingredients in a large Martini glass. Wait just 1 minute for it to get cold. Don't drink too fast. But if you don't drink it fast enough pull out the ice cubes when it tastes just right. Love, Sarah
Saturday, January 15, 2011
Spreads and Schmears for Bagel Sunday
These are the few spreads I have made for Bagel Sunday 2011. Enjoy.
Jalapeno Cream Cheese
1 8 oz. package of cream cheese, soften
20 pickled jalapeno slices, chopped
3 Tbs. of milk
1 scant tsp. of garlic powder
dash of salt
Mix together and serve
Beer Cheese
1 8 oz. package of sharp cheddar, cut into blocks or shredded
1/4 cup mayonnaise
1/2 Tbs. Worcestershire sauce
1 tsp. caraway seeds
dash of salt
dash of ground black pepper
1/2 cup of beer (I use something dark)
Put all ingredients, except beer, in a food processor and blend till the cheese is well incorporated. Hand mix in beer and put in a container in the fridge for at least 4 hours but preferably overnight.
Hot Habanero Pimento Cheese
1 8 oz. package of cream cheese softened
1 8 oz. package of private selection Habanero Cheddar Cheese, cubed
3 Tbs. Mayonnaise
3 Tbs. Sour cream or milk
1/2 tsp. garlic powder
1/2 tsp. sugar
1/2 tsp. salt
dash of black pepper
1 4 oz. jar of pimentos, drained
Combine all ingredients, except pimentos, in a food processor and blend till as smooth as you can get it. Hand stir in the pimentos and put into a container. Let sit in the fridge for at least 4 hours before serving.
Jalapeno Cream Cheese
1 8 oz. package of cream cheese, soften
20 pickled jalapeno slices, chopped
3 Tbs. of milk
1 scant tsp. of garlic powder
dash of salt
Mix together and serve
Beer Cheese
1 8 oz. package of sharp cheddar, cut into blocks or shredded
1/4 cup mayonnaise
1/2 Tbs. Worcestershire sauce
1 tsp. caraway seeds
dash of salt
dash of ground black pepper
1/2 cup of beer (I use something dark)
Put all ingredients, except beer, in a food processor and blend till the cheese is well incorporated. Hand mix in beer and put in a container in the fridge for at least 4 hours but preferably overnight.
Hot Habanero Pimento Cheese
1 8 oz. package of cream cheese softened
1 8 oz. package of private selection Habanero Cheddar Cheese, cubed
3 Tbs. Mayonnaise
3 Tbs. Sour cream or milk
1/2 tsp. garlic powder
1/2 tsp. sugar
1/2 tsp. salt
dash of black pepper
1 4 oz. jar of pimentos, drained
Combine all ingredients, except pimentos, in a food processor and blend till as smooth as you can get it. Hand stir in the pimentos and put into a container. Let sit in the fridge for at least 4 hours before serving.
Tuesday, January 11, 2011
Bagel Sunday is Coming!
Years ago on a bleak Sunday in January, the one right before MLK jr. day observed, some friends and I inadvertently started a tradition. After a long night of revelry we woke up craving carbs and decided to get some bagels. While standing in line my superb math skills allowed me to figure out that a baker's dozen would be cheaper than if each of us only got two bagels. We then spent the rest of the day noshing on a variety of bagels with a variety of schmeers. Because all three of us had been on the South Beach diet we were very giddy and very gassy. We had a great day and decided to do it every year on the Sunday before Martin Luther King Jr. Day Observed. We also decided that each of us could invite one other person to join us. And in turn the next year that other person could invite one other person to join them. While I can't say that we all still celebrate together, it is always an option. I plan on continuing this tradition and enjoying it for the rest of my life. And now you can enjoy what I'm planning on for this year.
Bagel Recipe:
1 1/2 cups slightly warm water
1 1/2 teaspoons instant yeast
1 tablespoon oil
1 tablespoon sugar
2 teaspoons honey
2 teaspoons kosher salt
4 1/2 - 5 1/2 cups bread flour, preferably unbleached
Kettle water:
6 quarts of water
2 tablespoons sugar
1 teaspoon kosher salt
Cornmeal for sprinkling (optional)
Whisk together water, yeast, oil, sugar and honey. Stir in one cup of flour, then salt, then most of remaining flour. Knead 10-12 minutes to make a very stiff dough. Cover and let dough rest on a board about 10 minutes.
Fill a large soup pot or Dutch oven three quarters full with water. Add the sugar and salt. Bring water to a boil. Preheat oven to 450 degrees F.
Divide dough in 10 to 12 balls. Using your thumbs punch a hole in the middle while pulling/rolling dough inward with your fingers. Place on a very lightly floured surface near your stove. Let bagels rest 15 to 20 minutes. Bagels should have a 'half proof' - they should rise halfway or appear puffy.
Prepare two baking sheets. Line one with a kitchen towel, the other sprinkled with cornmeal (optional). Reduce water to simmer and add bagels a few at a time. Allow to come to surface and simmer thirty seconds. Turn over and cook other side about 45 seconds (total 1 1/2 minutes). Place on prepared, towel-lined baking sheet. Leave plain or sprinkle on topping of choice.
Place in oven, reduce heat to 425 F. and bake until done, about 17-22 minutes, turning bagels once, when almost baked.
Yield: 10 to 12 bagels.
Everything Bagel Toppings:Sesame seeds
Poppy seeds
Dry or rehydrated garlic granules
Dry or rehydrated onion flakes
Sesame seeds
Coarse salt
Cinnamon Raisin Bagel:
Mix into dough as much cinnamon and raisins as you would like
Tomato and Herb Bagel:
Mix into dough chopped sun-dried tomatoes, dried basil and oregano
Pumpernickel:
Use molasses instead of honey and sugar, and 1/2 dark rye flour.
Bagel Recipe:
1 1/2 cups slightly warm water
1 1/2 teaspoons instant yeast
1 tablespoon oil
1 tablespoon sugar
2 teaspoons honey
2 teaspoons kosher salt
4 1/2 - 5 1/2 cups bread flour, preferably unbleached
Kettle water:
6 quarts of water
2 tablespoons sugar
1 teaspoon kosher salt
Cornmeal for sprinkling (optional)
Whisk together water, yeast, oil, sugar and honey. Stir in one cup of flour, then salt, then most of remaining flour. Knead 10-12 minutes to make a very stiff dough. Cover and let dough rest on a board about 10 minutes.
Fill a large soup pot or Dutch oven three quarters full with water. Add the sugar and salt. Bring water to a boil. Preheat oven to 450 degrees F.
Divide dough in 10 to 12 balls. Using your thumbs punch a hole in the middle while pulling/rolling dough inward with your fingers. Place on a very lightly floured surface near your stove. Let bagels rest 15 to 20 minutes. Bagels should have a 'half proof' - they should rise halfway or appear puffy.
Prepare two baking sheets. Line one with a kitchen towel, the other sprinkled with cornmeal (optional). Reduce water to simmer and add bagels a few at a time. Allow to come to surface and simmer thirty seconds. Turn over and cook other side about 45 seconds (total 1 1/2 minutes). Place on prepared, towel-lined baking sheet. Leave plain or sprinkle on topping of choice.
Place in oven, reduce heat to 425 F. and bake until done, about 17-22 minutes, turning bagels once, when almost baked.
Yield: 10 to 12 bagels.
Everything Bagel Toppings:Sesame seeds
Poppy seeds
Dry or rehydrated garlic granules
Dry or rehydrated onion flakes
Sesame seeds
Coarse salt
Cinnamon Raisin Bagel:
Mix into dough as much cinnamon and raisins as you would like
Tomato and Herb Bagel:
Mix into dough chopped sun-dried tomatoes, dried basil and oregano
Pumpernickel:
Use molasses instead of honey and sugar, and 1/2 dark rye flour.