Vegetarian West African Soup

(makes 8 servings)

Ingredients:

• 2 cups chopped onions
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ⅓ cup peanut butter
  
  


• 6 cups sweet potatoes, peeled and cut into 1” cubes
  
  


• 1 tbsp ground cumin
  
  


• ¼ tsp salt
  
  


• ½ tsp pepper
  
  


• ¼ tsp cayenne pepper
  
  


• 2 (15.5 oz.) cans garbanzo beans, undrained
  
  


• 2 (14.5 oz.) cans low-sodium vegetable broth
  
  


• 1 (28 oz.) can diced or crushed tomatoes, undrained
  
  

Preparation:

• Heat olive oil over medium-high heat in a large-size saucepan and sauté onions until lightly browned.
  
  


• Stir in the butter, potatoes, cumin, salt, pepper, cayenne pepper, beans, broth, and tomatoes then raise heat to bring to a boil.
  
  


• Reduce heat, cover and simmer until sweet potatoes are softened (about 45 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (446 g)): 386 Calories, 16 g Protein, 61 g carbohydrates, 11 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 391 mg sodium

Vegetarian West African Soup

(makes 8 servings)

Ingredients:

• 2 cups chopped onions
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ⅓ cup peanut butter
  
  


• 6 cups sweet potatoes, peeled and cut into 1” cubes
  
  


• 1 tbsp ground cumin
  
  


• ¼ tsp salt
  
  


• ½ tsp pepper
  
  


• ¼ tsp cayenne pepper
  
  


• 2 (15.5 oz.) cans garbanzo beans, undrained
  
  


• 2 (14.5 oz.) cans low-sodium vegetable broth
  
  


• 1 (28 oz.) can diced or crushed tomatoes, undrained
  
  

Preparation:

• Heat olive oil over medium-high heat in a large-size saucepan and sauté onions until lightly browned.
  
  


• Stir in the butter, potatoes, cumin, salt, pepper, cayenne pepper, beans, broth, and tomatoes then raise heat to bring to a boil.
  
  


• Reduce heat, cover and simmer until sweet potatoes are softened (about 45 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (446 g)): 386 Calories, 16 g Protein, 61 g carbohydrates, 11 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 391 mg sodium

Checking in

I haven't posted anything since Sunday because my job is consuming me lately. I'm slightly stressed at work. I still love where I work and love my job, but sometimes I get myself in situations with deadlines. There's always a deadline looming up ahead, and I'm always trying to meet it. I have one next week that I'm struggling to meet. I guess that's just life.

I'm doing okay, managing to get to the gym every day, although I took today off because I couldn't remember the last time I missed a day at the gym.

Sometimes I'm getting in a lunch hour walk with a friend at work that practically race walks, I almost can't keep up with her. I think it would be easier if we just ran. Of course we only walk when it's not raining in the third most miserable city in the nation. At least that's according to this article in the Wall Street Journal, although they say it has nothing to do with the weather (really?).

It's funny because my niece was here a couple weeks ago (from Fairbanks, Alaska) and she couldn't get over the deep green of everything, from he grass to the trees. She kept saying how beautiful it looked. She's right, at least when the sun shines here I think this area must be one of the most beautiful places on the planet. If only the sun would shine a little more.

My eating hasn't been perfect, but I'm tracking my food which is big improvement. My food choices have been excellent, but sometimes my portions are too large (four ounces of chicken breast just doesn't do it for me). I've also managed to avoid eating added sugar for the last two weeks, which is huge for me.

When my weight got up to 187 a couple weeks ago I had bought some cookies and other sweets which I consumed over a two-day period. I didn't write about it because I was pretty freaked out. I feel like I have that under control again.

I also stopped buying and eating the Weight Watcher frozen treats. The only "treat" in my freezer are the sugar-free fudge bars that Dawn convinced me to try, and they're not that bad. However, they're not that good either so there's no chance I'd eat a whole box.

Lately my evening snack has been a cup of Greek yogurt with a cup of frozen fruit, and some Stevia. It's more calories than one of the Weight Watcher ice cream bars (about 200 for the yogurt & fruit), but it's the same PointsPlus (3). It's a lot more filling than the bars and sort of like ice cream, and I never go back for seconds (or thirds like I did with the ice cream bars) because it's a lot of food.

I tried the Simply Filling a few days this week and then switched back to PointsPlus on Weight Watchers. You're not suppose to switch mid-week, but I still can't trust myself with the "eating until satisfied" idea.

This is a pretty boring post, but I just can't think of anything interesting to say. I guess all work and no play makes Diana a very dull girl.

Off to work now!

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
  


• 4 cups torn fresh spinach leaves, thawed and drained
  
  


• 1 jalapeño pepper, seeded and minced
  
  


• 6 (8-inch) flour tortillas
  
  


• 2 green onions, thinly sliced
  
  


• 1 (8oz.) carton of non-fat sour cream
  
  


• ¼ cup plain, non-fat yogurt
  
  


• ¼ tsp salt
  
  


• ½ cup 1% milk
  
  


• 2 tbsp all-purpose flour
  
  


• ¼ tsp ground cumin
  
  


• ⅓ cup shredded cheddar cheese
  
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
  


• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
  


• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
  


• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
  


• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
  


• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
  


• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
  


• Top with salsa and chopped green onions as desired.
  
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium

Creamy Chicken Enchiladas

(makes 6 servings)

Ingredients:

• 1½ cups cooked chicken breast, shredded into bite-sized pieces
  
  


• 4 cups torn fresh spinach leaves, thawed and drained
  
  


• 1 jalapeño pepper, seeded and minced
  
  


• 6 (8-inch) flour tortillas
  
  


• 2 green onions, thinly sliced
  
  


• 1 (8oz.) carton of non-fat sour cream
  
  


• ¼ cup plain, non-fat yogurt
  
  


• ¼ tsp salt
  
  


• ½ cup 1% milk
  
  


• 2 tbsp all-purpose flour
  
  


• ¼ tsp ground cumin
  
  


• ⅓ cup shredded cheddar cheese
  
  

Preparation:

• Cook fresh spinach with a small amount of water in a medium saucepan, covered for 5 minutes on medium-high heat.
  
  


• Combine cooked chicken, green onions and spinach in a large bowl. Mix well and set aside.
  
  


• Make the sauce: Combine sour cream, flour, yogurt, cumin and salt in a medium bowl. Add jalapeño pepper and milk and mix well.
  
  


• Pour half the sauce into the chicken and spinach mixture and mix well. Divide the filling among the tortillas. Fold opposite ends of a tortilla up about 1-inch over filling then fold the left and right sides over the folded end, overlapping.
  
  


• Place filled tortillas, seam sides down on an ungreased rectangular baking dish.
  
  


• Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree F oven until heated through (about 20 minutes.)
  
  


• Sprinkle with cheddar cheese and let stand for 5 minutes.
  
  


• Top with salsa and chopped green onions as desired.
  
  

Make 6 Servings:

Weight loss recipes AmountPer Serving(1 enchilada (196 g)): 248 Calories, 20 g Protein, 28 g carbohydrates, 2 g Dietary Fiber, 6 g fat, 2 g saturated fat, 41 mg cholesterol, 384 mg sodium

Vegetarian Chili

(makes 6 servings)

Ingredients:

• 1 chopped onion
  
  


• 4 minced cloves garlic
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 finely chopped carrots
  
  


• 2 chopped tomatoes
  
  


• 2 (15 oz.) cans black beans, drained
  
  


• 1 pinch cayenne pepper, chili powder, or chili seasoning mix
  
  


• 1 tbsp freshly chopped parsley
  
  


• Salt and black pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil in a large-size saucepan, sauté onions and garlic. Add carrots, tomatoes, black beans, herbs and spices.
  
  


• Cook over medium heat until the carrots are tender (about 15-20 minutes). Season, to taste, with salt and black pepper.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (226 g)): 236 Calories, 13 g Protein, 40 g carbohydrates, 14 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 348 mg sodium

Vegetarian Chili

(makes 6 servings)

Ingredients:

• 1 chopped onion
  
  


• 4 minced cloves garlic
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 finely chopped carrots
  
  


• 2 chopped tomatoes
  
  


• 2 (15 oz.) cans black beans, drained
  
  


• 1 pinch cayenne pepper, chili powder, or chili seasoning mix
  
  


• 1 tbsp freshly chopped parsley
  
  


• Salt and black pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil in a large-size saucepan, sauté onions and garlic. Add carrots, tomatoes, black beans, herbs and spices.
  
  


• Cook over medium heat until the carrots are tender (about 15-20 minutes). Season, to taste, with salt and black pepper.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (226 g)): 236 Calories, 13 g Protein, 40 g carbohydrates, 14 g Dietary Fiber, 3 g fat, 1 g saturated fat, 0 mg cholesterol, 348 mg sodium

Dr. Kevin Patterson on Western Diets and Health

A few readers have pointed me to an interesting NPR interview with the Canadian physician Kevin Patterson (link). He describes his medical work in Afghanistan and the Canadian arctic treating cultures with various degrees of industrialization. He discusses the "epidemiological transition", the idea that cultures experience predictable changes in their health as they go from hunter-gatherer, to agricultural, to industrial. I think he has an uncommonly good perspective on the effects of industrialization on human health, which tends to be true of people who have witnessed the effects of the industrial diet and lifestyle on diverse cultures.

A central concept behind my thinking is that it's possible to benefit simultaneously from both:

• The sanitation, medical technology, safety technology, law enforcement and lower warfare-related mortality that have increased our life expectancy dramatically relative to our distant ancestors.


• The very low incidence of obesity, diabetes, coronary heart disease and other non-infectious chronic diseases afforded by a diet and lifestyle roughly consistent with our non-industrial heritage.

But it requires discipline, because going with the flow means becoming unhealthy.

Dr. Kevin Patterson on Western Diets and Health

A few readers have pointed me to an interesting NPR interview with the Canadian physician Kevin Patterson (link). He describes his medical work in Afghanistan and the Canadian arctic treating cultures with various degrees of industrialization. He discusses the "epidemiological transition", the idea that cultures experience predictable changes in their health as they go from hunter-gatherer, to agricultural, to industrial. I think he has an uncommonly good perspective on the effects of industrialization on human health, which tends to be true of people who have witnessed the effects of the industrial diet and lifestyle on diverse cultures.

A central concept behind my thinking is that it's possible to benefit simultaneously from both:

• The sanitation, medical technology, safety technology, law enforcement and lower warfare-related mortality that have increased our life expectancy dramatically relative to our distant ancestors.


• The very low incidence of obesity, diabetes, coronary heart disease and other non-infectious chronic diseases afforded by a diet and lifestyle roughly consistent with our non-industrial heritage.

But it requires discipline, because going with the flow means becoming unhealthy.

New Writing Blog

In case you haven't noticed, there is a new tab at the top of this blog labeled, writing.  Yes, I started a new blog specific for my writing journey: http://karenmariehansen.blogspot.com/  :)

Sweet Potato Soup

(makes 8 servings)

Ingredients:

• ⅔ cups chunky peanut butter
  
  


• 1 tbsp canola oil (or olive oil)
  
  


• 2 cups chopped onion
  
  


• 6 cups peeled and chopped sweet potato
  
  


• 1 tbsp ground cumin
  
  


• Salt and pepper, to taste
  
  


• 2 (15.5 oz.) cans garbanzo beans, drained
  
  


• 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)
  
  


• 1 (28 oz.) can diced tomatoes, undrained
  
  

Preparation:

• Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.
  
  


• Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Sweet Potato Soup

(makes 8 servings)

Ingredients:

• ⅔ cups chunky peanut butter
  
  


• 1 tbsp canola oil (or olive oil)
  
  


• 2 cups chopped onion
  
  


• 6 cups peeled and chopped sweet potato
  
  


• 1 tbsp ground cumin
  
  


• Salt and pepper, to taste
  
  


• 2 (15.5 oz.) cans garbanzo beans, drained
  
  


• 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)
  
  


• 1 (28 oz.) can diced tomatoes, undrained
  
  

Preparation:

• Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.
  
  


• Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Day 88: Portion Control

Portion control is a must for weight control when eating the things you really enjoy.  Honestly, you can eat anything if you keep the portions small.  I know, I've done it.

Take for instance these mini meatloaves, they are sitting in oil from the cheese and ground meat, which is normally a diet no-no. (Luckily, they aren't as oily as the picture looks.)  I don't know how many calories there are in one--I don't have time to figure it out--but I only eat one which is 1/8 of a pound of ground meat and a few tablespoons of grated cheese.  With a few baked potato wedges and a hearty serving of veggies, the meal is filling without being heavy on calories.

It's such a freedom to be able to eat what you enjoy while maintaining/losing weight. In the past, whenever I did a program in the past, the restrictions and things I had to do to stay on program would mess with my head. I often found myself obsessed with the process and often I would sabotage my efforts, because I could.

I'm currently going through some stressful times--as I know many of you are too--and counting calories/measuring foods is not something I have time for or even care to do. Normally, I would just say forget it and binge until I no longer could remember what was bothering me, but that only makes matters worse. Going through tough times with tight or no clothes in a body you can't stand is depressing. It's a downward cycle that gets harder to turn around as time progresses.

For me, eating real food, I not only feel full, I don't feel deprived and I haven't spent a ton of time measuring and counting. I actually feel empowered, in control, and that feeling helps me to stay focused on my goals.

5 Day Pouch Test Bulletin 3/28

Read the full bulletin in our online archive


Liquid Restrictions - More Than Just RulesGreetings Neighbors!

One of the first places we go off track after weight loss surgery is forgetting to follow the liquid restrictions. Some centers call them water rules. In short, the liquid restrictions mean to cease drinking beverages 30 minutes before meals and refrain from drinking beverages with

Spiced Pumpkin Soup

(makes 6 servings)

Ingredients:

• 1 tbsp butter
  
  


• 1 cup chopped onion
  
  


• 3 tbsp all-purpose flour
  
  


• ¼ tsp cumin
  
  


• ¼ tsp ground nutmeg
  
  


• ½ tsp curry powder
  
  


• 2 crushed garlic cloves
  
  


• 1 cup peeled and cubed sweet potato
  
  


• ¼ tsp salt
  
  


• 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)
  
  


• 1 (15 oz.) can of pumpkin
  
  


• 1 cup 1% milk
  
  


• 1 tbsp fresh lime juice
  
  

Preparation:

• Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.
  
  


• Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.
  
  


• Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  
  


• Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).
  
  


• Transfer from heat and add lime juice.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium

Spiced Pumpkin Soup

(makes 6 servings)

Ingredients:

• 1 tbsp butter
  
  


• 1 cup chopped onion
  
  


• 3 tbsp all-purpose flour
  
  


• ¼ tsp cumin
  
  


• ¼ tsp ground nutmeg
  
  


• ½ tsp curry powder
  
  


• 2 crushed garlic cloves
  
  


• 1 cup peeled and cubed sweet potato
  
  


• ¼ tsp salt
  
  


• 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)
  
  


• 1 (15 oz.) can of pumpkin
  
  


• 1 cup 1% milk
  
  


• 1 tbsp fresh lime juice
  
  

Preparation:

• Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.
  
  


• Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.
  
  


• Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  
  


• Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).
  
  


• Transfer from heat and add lime juice.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium

The NeighborhoodYour Safe Haven Circle of Friends
9,800 Neighbors - 161,540 Posts   






The LivingAfterWLS Neighborhood: an online compassion driven social space evoking feelings of comfort, understanding, knowledge, warmth, acceptance, trust and happiness for those who have undergone gastric bypass, lap-band or any type of weight loss surgery or those struggling with weight control.

Spring Renewal - It's Your Time to Bloom!

Spring Renewal - It's Your Time to Bloom!
Happy Spring to you! I hope your world is renewed and awakening after a long winters rest. Like most of North America our winter has been long and harsh and it has outstayed its welcome. If you squint your eyes today I think you may be able to see a hint of green in the grass!

Spring is such a sweet time of renewal and it seems many  "reminders" pop-up

It's hard to lose weight but it's even harder to be fat

As I struggle to get control of my eating and get my weight back down, I constantly wonder why this has to be so incredibly difficult. I know I'm not alone in these feelings. Almost everyone with a weight problem can relate. It's hard to constantly deprive myself of things I want to eat. For whatever reason, food makes me happy. It's just that simple.

Three years ago I was 240 pounds. I honestly don't know how I was walking around. I don't know how I held a job or how I managed to start going to the gym. Carrying around an extra hundred pounds on my body made life very hard.

Two summers ago I was 152, last summer I was around 166. Right now I'm at 182.2. Down 5.2 pounds from my last weigh-in on Wednesday. I'm still 30 pounds up from my lowest weight in the last three years. I've beaten myself up about this over and over. 

The biggest thing I've noticed about this recent weight gain is how uncomfortable I feel in my own skin. More than anything, I'm embarrassed about the weight gain. How could I let this happen to me? Don't I even like myself? The answers to those two questions are sad. I let this happen to me because I don't care enough about myself to want to take care of myself. Like myself? Silly girl, of course not.

Added to the embarrassment is the discomfort. My clothes don't fit. Everything is tight. Every morning looking for something to wear is a challenge. 

Added to the embarrassment and discomfort is the constant nagging fear that I'm going to end up where I started. Every morning I wake up and my first thoughts are "what did I eat last night?".  If the answer is "nothing bad" then I'm happy. If the answer is "oh darn, I ate that entire box of Weight Watcher Truffle bars" then I'm miserable (that was my thought this morning). 

My workouts the last two weeks have been hard. The more weight I gain, the harder it is to exercise. My body doesn't want to work hard, it just wants to lie down and sleep. Every day I push myself to exercise, but with the added weight on my body, I can really feel the difference. It hurts so much more to exercise at this heavier weight.

The bottom line is that it's really harder to be fat than it is to lose weight. Fat hinders my entire life. Being uncomfortable 100% of the time and hating myself because I'm fat is really no way to live.

Spicy Seafood Stew

(makes 4 servings)

Ingredients:

• 8 oz. fresh or frozen sea scallops
  
  


• 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
  
  


• 8 oz. fresh mussels in shells, beards removed
  
  


• 2 cups water
  
  


• 3 tbsp salt
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 4 chopped cloves garlic
  
  


• 1 cup chopped onion
  
  


• ½ tsp ground cinnamon
  
  


• 1 tsp ground cumin
  
  


• ¼ tsp ground red pepper
  
  


• 1 cup low-sodium fish broth (or vegetable broth)
  
  


• 1 cup chopped tomatoes
  
  


• ⅛ tsp ground saffron
  
  


• ¼ cup chopped cilantro to garnish
  
  

Preparation:

• Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.
  
  


• Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.
  
  


• Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.
  
  


• Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.
  
  


• Add fish broth, tomatoes, saffron and bring to boiling.
  
  


• Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).
  
  


• Garnish with cilantro and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

Spicy Seafood Stew

(makes 4 servings)

Ingredients:

• 8 oz. fresh or frozen sea scallops
  
  


• 8 oz. fresh or frozen shrimp, peeled and deveined with tails intact
  
  


• 8 oz. fresh mussels in shells, beards removed
  
  


• 2 cups water
  
  


• 3 tbsp salt
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 4 chopped cloves garlic
  
  


• 1 cup chopped onion
  
  


• ½ tsp ground cinnamon
  
  


• 1 tsp ground cumin
  
  


• ¼ tsp ground red pepper
  
  


• 1 cup low-sodium fish broth (or vegetable broth)
  
  


• 1 cup chopped tomatoes
  
  


• ⅛ tsp ground saffron
  
  


• ¼ cup chopped cilantro to garnish
  
  

Preparation:

• Thaw scallops and shrimp, if frozen. Rinse scallops and shrimp; pat dry.
  
  


• Scrub mussels. In a large-size bowl, combine water and salt then add mussels and let soak approximate 15 minutes. Drain, rinse and repeat twice.
  
  


• Heat vegetable oil in a large-size saucepan then sauté garlic and onion until they are tender.
  
  


• Stir in cinnamon, cumin, red pepper and cook approximate 1 minute, stirring constantly.
  
  


• Add fish broth, tomatoes, saffron and bring to boiling.
  
  


• Add scallops, shrimp and mussels. Return to boiling, reduce heat, covered and simmer until mussel shells open (approximate 5 minutes).
  
  


• Garnish with cilantro and serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (297 g)): 204 Calories, 27 g Protein, 10 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 113 mg cholesterol, 458 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
  


• 1 cup diced potato
  
  


• ¼ cup celery, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 tbsp water
  
  


• 2 tbsp flour
  
  


• ¼ tsp pepper
  
  


• ¼ tsp dried dill
  
  


• 2 (13 oz.) cans of evaporated skim milk
  
  


• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
  


• ½ cup part-skim mozzarella cheese, grated
  
  


• 2 tbsp chopped fresh parsley
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
  


• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
  


• Stir in cheese and parsley. Season with salt and pepper before serve
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Salmon Chowder

(makes 6 servings)

Ingredients:

• 1 cup chopped onion
  
  


• 1 cup diced potato
  
  


• ¼ cup celery, chopped
  
  


• 1 tbsp vegetable oil (or olive oil)
  
  


• 2 tbsp water
  
  


• 2 tbsp flour
  
  


• ¼ tsp pepper
  
  


• ¼ tsp dried dill
  
  


• 2 (13 oz.) cans of evaporated skim milk
  
  


• 1 lb. salmon fillet, skinned, boned and cut into 1” cubes
  
  


• ½ cup part-skim mozzarella cheese, grated
  
  


• 2 tbsp chopped fresh parsley
  
  


• Salt and pepper, to taste (optional)
  
  

Preparation:

• Heat vegetable oil into a medium saucepan, sauté onion, potato and celery for about 5 minutes. Add water and continue to cook until potatoes are tender.
  
  


• Blend in flour, pepper, dill, milk and salmon. Heat until soup thickens then reduce heat and simmer, stirring occasionally, until salmon flakes when tested with a fork.
  
  


• Stir in cheese and parsley. Season with salt and pepper before serve
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (323 g)): 294 Calories, 29 g Protein, 27 g carbohydrates, 1 g Dietary Fiber, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 331 mg sodium

Randy Tobler Show: Welcome

This morning, I had a conversation with Dr. Randy Tobler on his radio show "Vital Signs", on 97.1 FM News Talk in St Louis. Dr. Tobler is an obstetrician-gynecologist with an interest in nutrition, fitness and reproductive endocrinology from a holistic perspective. He asked me to appear on his show after he discovered my blog and found that we have some things in common, including an interest in evolutionary/ancestral health. We talked about the history of the American diet, the health of non-industrial cultures, what fats are healthiest, and the difference between pastured and conventional meat/dairy-- we took a few questions from listeners-- it was fun.

The show is available as a podcast here (3/26 show), although as far as I can tell, you need iTunes to listen to it. My section of the show starts around 8:20.

To everyone who arrived here after hearing me on the air this morning: welcome! Here are a few posts to give you a feel for what I do here at Whole Health Source:

The Coronary Heart Disease Epidemic
US Weight, Lifestyle and Diet Trends, 1970-2007
Butter vs. Margarine Showdown
Preventing and Reversing Tooth Decay
The Kitavans: Wisdom from the Pacific Islands
Potatoes and Human Health, Part I, Part II and Part III
Traditional Preparation Methods Improve Grains' Nutritional Value
Real Food XI: Sourdough Buckwheat Crepes
Glucose Tolerance in Non-industrial Cultures
Tropical Plant Fats: Palm Oil
It's Time to Let Go of the Glycemic Index

Randy Tobler Show: Welcome

This morning, I had a conversation with Dr. Randy Tobler on his radio show "Vital Signs", on 97.1 FM News Talk in St Louis. Dr. Tobler is an obstetrician-gynecologist with an interest in nutrition, fitness and reproductive endocrinology from a holistic perspective. He asked me to appear on his show after he discovered my blog and found that we have some things in common, including an interest in evolutionary/ancestral health. We talked about the history of the American diet, the health of non-industrial cultures, what fats are healthiest, and the difference between pastured and conventional meat/dairy-- we took a few questions from listeners-- it was fun.

The show is available as a podcast here (3/26 show), although as far as I can tell, you need iTunes to listen to it. My section of the show starts around 8:20.

To everyone who arrived here after hearing me on the air this morning: welcome! Here are a few posts to give you a feel for what I do here at Whole Health Source:

The Coronary Heart Disease Epidemic
US Weight, Lifestyle and Diet Trends, 1970-2007
Butter vs. Margarine Showdown
Preventing and Reversing Tooth Decay
The Kitavans: Wisdom from the Pacific Islands
Potatoes and Human Health, Part I, Part II and Part III
Traditional Preparation Methods Improve Grains' Nutritional Value
Real Food XI: Sourdough Buckwheat Crepes
Glucose Tolerance in Non-industrial Cultures
Tropical Plant Fats: Palm Oil
It's Time to Let Go of the Glycemic Index

Western Food is Making the World Diabetic

Listen to this interesting 13 minute NPR audio on Diet and Diabetes, where one doctor discusses the differences he noticed between Afghan patients and the bodies of North American patients. He says;

"Typical Afghan civilians and soldiers would have been 140 pounds or so as adults. And when we operated on them, what we were aware of was the absence of any fat or any adipose tissue underneath the skin," Patterson says. "Of course, when we operated on Canadians or Americans or Europeans, what was normal was to have most of the organs encased in fat. It had a visceral potency to it when you could see it directly there."

Roasted Yellow Pepper Soup

(makes 4 servings)

Ingredients:

• 5 yellow bell peppers, remove stem, seeds, and membranes, cut into quarters
  
  


• 1 cup chopped onion
  
  


• 4 chopped cloves garlic
  
  


• 1 tsp vegetable oil (or olive oil)
  
  


• 5¼ cups low-sodium vegetable broth (or chicken broth)
  
  


• 1 cup chopped potato
  
  


• ½ tsp ground cumin
  
  


• ½ tsp freshly ground pepper
  
  


• non-fat sour cream (optional)
  
  

Preparation:

• Roast the peppers:
  
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
    
  
  
  • Bake in an oven at 425 degrees F until skin is blackened and blistered (approximate 20 minutes).
    
    
  
  
  • Transfer peppers from oven and place in a paper bag.
    
    
  
  
  • Close bag and let cool approximate 10 minutes.
    
    
  
  
  • Remove and discard skins. Set aside.
    
    
  
  


• Heat vegetable oil in a large-size saucepan and cook onion and garlic until onion is tender (approximate 3-4 minutes).
  
  


• Stir in roasted peppers, vegetable broth, and potato. Bring to a boil then reduce heat to medium-low, covered and simmer approximate 15 minutes.
  
  


• Cool mixture slightly then pour in a third of the pepper mixture into a food processor and process until smooth. Repeat with remaining mixture.
  
  


• Return mixture to saucepan and heat through.
  
  


• Serve in bowls with a dollop of non-fat sour cream (optional) garnished with chives.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (629 g)): 172 Calories, 10 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 103 mg sodium

Roasted Yellow Pepper Soup

(makes 4 servings)

Ingredients:

• 5 yellow bell peppers, remove stem, seeds, and membranes, cut into quarters
  
  


• 1 cup chopped onion
  
  


• 4 chopped cloves garlic
  
  


• 1 tsp vegetable oil (or olive oil)
  
  


• 5¼ cups low-sodium vegetable broth (or chicken broth)
  
  


• 1 cup chopped potato
  
  


• ½ tsp ground cumin
  
  


• ½ tsp freshly ground pepper
  
  


• non-fat sour cream (optional)
  
  

Preparation:

• Roast the peppers:
  
  
  • Line a baking sheet with foil. Place peppers down on foil, skin side up and press each segment to lie flat on sheet.
    
    
  
  
  • Bake in an oven at 425 degrees F until skin is blackened and blistered (approximate 20 minutes).
    
    
  
  
  • Transfer peppers from oven and place in a paper bag.
    
    
  
  
  • Close bag and let cool approximate 10 minutes.
    
    
  
  
  • Remove and discard skins. Set aside.
    
    
  
  


• Heat vegetable oil in a large-size saucepan and cook onion and garlic until onion is tender (approximate 3-4 minutes).
  
  


• Stir in roasted peppers, vegetable broth, and potato. Bring to a boil then reduce heat to medium-low, covered and simmer approximate 15 minutes.
  
  


• Cool mixture slightly then pour in a third of the pepper mixture into a food processor and process until smooth. Repeat with remaining mixture.
  
  


• Return mixture to saucepan and heat through.
  
  


• Serve in bowls with a dollop of non-fat sour cream (optional) garnished with chives.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (629 g)): 172 Calories, 10 g Protein, 27 g carbohydrates, 3 g Dietary Fiber, 4 g fat, 1 g saturated fat, 0 mg cholesterol, 103 mg sodium

Vietnamese Pho Beef Noodle Soup

Serves 4

Prep time: 40 minutes

Total time: 45 minutes

ingredients:

• 2 tsp canola oil
  
  


• 1 medium onion, peeled and quartered
  
  


• 1 2” piece fresh ginger, peeled and roughly chopped
  
  


• 1 tsp five-spice powder
  
  


• 6 cups low-sodium beef broth
  
  


• 1½ tbsp Asian fish sauce ("nuoc mam" or "nam pla")
  
  


• 1½ tsp sugar
  
  


• Freshly ground black pepper
  
  


• 6 oz. dried rice noodles or rice vermicelli (Soaking the rice noodles before cooking may seem like an extra step, but it helps release some of their starch so they don't clump and the broth stays clear.)
  
  


• 8 oz. flank steak, well trimmed and thinly sliced
  
  


• Fresh mint sprigs, fresh cilantro sprigs, fresh mung bean sprouts, chopped scallions, thinly sliced serrano chili, and 2-3 lime wedges, for garnish
  
  


• 1 small onion, peeled and sliced in paper-thin rounds
  
  


• The seasonings and noodles can be found in the Asia section of large supermarkets.
  
  

Preparing

• In a heavy saucepan, heat oil over medium-high. Add onion and ginger; sauté until onions are lightly browned (about 5 minutes). Add five-spice powder; stir until fragrant (about 30 seconds). Pour in beef broth and bring to a boil. Reduce heat and cover; simmer for about 15 minutes. Strain broth into a clean saucepan (discard onion and ginger). Stir fish sauce, sugar, and black pepper to taste into the broth; keep warm over low heat.
  
  


• While the broth is simmering, soak rice noodles in hot water (do not boil) in a wide bowl until softened (about 20 minutes). Rinse the noodles well in cold water, then drain. Bring a large pot of water to boil.
  
  


• Arrange the mint and other garnishes on a serving platter. Bring broth back to a boil.
  
  


• Transfer softened noodles to the pot of boiling water; cook for about 30 seconds, drain, and divide among 4 deep soup bowls. Arrange some of the raw steak slices over the noodles, and scatter some of the onion rounds over the steak. Ladle boiling broth into each bowl (the beef slices should cook or brown in the boiling broth.). Serve the soup immediately with the garnishes so everyone can customize their own bowl.
  
  

Nutrition score per serving (2 cups): 350 calories, 7 g fat, 2 g saturated fat, 51 g carbs, 20 g protein, 2 g Dietary fiber, 51 mg calcium, 2 mg iron, 1,308 mg sodium

Vietnamese Pho Beef Noodle Soup

Serves 4

Prep time: 40 minutes

Total time: 45 minutes

ingredients:

• 2 tsp canola oil
  
  


• 1 medium onion, peeled and quartered
  
  


• 1 2” piece fresh ginger, peeled and roughly chopped
  
  


• 1 tsp five-spice powder
  
  


• 6 cups low-sodium beef broth
  
  


• 1½ tbsp Asian fish sauce ("nuoc mam" or "nam pla")
  
  


• 1½ tsp sugar
  
  


• Freshly ground black pepper
  
  


• 6 oz. dried rice noodles or rice vermicelli (Soaking the rice noodles before cooking may seem like an extra step, but it helps release some of their starch so they don't clump and the broth stays clear.)
  
  


• 8 oz. flank steak, well trimmed and thinly sliced
  
  


• Fresh mint sprigs, fresh cilantro sprigs, fresh mung bean sprouts, chopped scallions, thinly sliced serrano chili, and 2-3 lime wedges, for garnish
  
  


• 1 small onion, peeled and sliced in paper-thin rounds
  
  


• The seasonings and noodles can be found in the Asia section of large supermarkets.
  
  

Preparing

• In a heavy saucepan, heat oil over medium-high. Add onion and ginger; sauté until onions are lightly browned (about 5 minutes). Add five-spice powder; stir until fragrant (about 30 seconds). Pour in beef broth and bring to a boil. Reduce heat and cover; simmer for about 15 minutes. Strain broth into a clean saucepan (discard onion and ginger). Stir fish sauce, sugar, and black pepper to taste into the broth; keep warm over low heat.
  
  


• While the broth is simmering, soak rice noodles in hot water (do not boil) in a wide bowl until softened (about 20 minutes). Rinse the noodles well in cold water, then drain. Bring a large pot of water to boil.
  
  


• Arrange the mint and other garnishes on a serving platter. Bring broth back to a boil.
  
  


• Transfer softened noodles to the pot of boiling water; cook for about 30 seconds, drain, and divide among 4 deep soup bowls. Arrange some of the raw steak slices over the noodles, and scatter some of the onion rounds over the steak. Ladle boiling broth into each bowl (the beef slices should cook or brown in the boiling broth.). Serve the soup immediately with the garnishes so everyone can customize their own bowl.
  
  

Nutrition score per serving (2 cups): 350 calories, 7 g fat, 2 g saturated fat, 51 g carbs, 20 g protein, 2 g Dietary fiber, 51 mg calcium, 2 mg iron, 1,308 mg sodium

I didn't know I was so fat but pictures don't lie

Before Pictures (from the Big Climb March 20, 2011)

Rear view (ugh!)

It's weird how I often don't see my body as it really looks. When I weighed 152 two summers ago, and 166 last summer, I thought I was a fat pig. That's the picture on the lower right, me in the black size 10 skirt and pink top. 152 pounds and I thought I was fat.

Now that I'm fat again I don't see it when I look in the mirror. Even though the size ten's hanging in my closet don't even begin to fit, I still think of myself as the same person that weighed 152. It's like my head hasn't caught to the fact that I'm fat again. It's the opposite of what an anorexia thinks.

The pictures really hit me hard. Really? I'm really THAT fat?! Yes, Diana, you are really that fat. How fat am I? Read below.

My second weekly Weight Watchers meeting
Today was my first Weight Watchers At Work meeting. There were 28 employees at the meeting, each with their $130.20 check in hand for a 17-week series of meetings and e-Tools.

My company is picking up the additional 30% that Weight Watchers would normally charge. I work for an awesome company! Of course, it's in their best interest that we all get to a healthy weight to keep our insurance costs down, as well as take fewer sick days. Smart move on their part, and I get to benefit from it.

I'm very excited about this meeting. I'm not new to Weight Watchers. I've been going to meetings for three years non-stop. It annoys me that I haven't reached goal yet, but I also know that without the meetings I'd definitely be back up to my high weight of 240 pounds, plus a few extra for good measure. Going to two meetings a week is sort of like AA, where the alcoholic goes every day if possible. Like an alcoholic, I have a serious problem.

I weighed in at home this morning and was appalled I saw184 pounds. I decided to eat breakfast, have my cup of coffee and drink water all morning like normal. I'm not going to starve myself or go without water because I have a noon weighin.

The official weighin (are you sitting down because this is rather shocking):

187.4 

Now I could make all sorts of excuses, I was wearing "heavy" clothes or I'd had food and water during the morning, or there was something wrong with the scales the leader brought to the meeting. That can't be my real weight! Seriously folks, it's my real weight. As real as it gets. 

My plan isn't to dwell on how horrible this is or how mad I am at myself for letting this happen. My plan is to get down to business and lose the weight!

I have my regular Weight Watcher meeting on Saturday, which I pay for online so I'll have two official weighins a week. I know that sounds kind of crazy, but I'm kind of crazy. My eating has become totally out of control with no accountability.

Now that I know how fat I am, I need to fix it.

Lemongrass Pork Chops (Vietnamese cuisine)

Serves 4

Prep time: 10 minutes

Total time: 25 minutes

Ingredient for the pork chops

• 3 tbsp lemongrass, minced
  
  


• 2 garlic cloves, finely chopped
  
  


• ¼ cup shallots, minced
  
  


• 2 tbsp dark brown sugar
  
  


• 2 tbsp Asian fish sauce
  
  


• 2 tsp low sodium soy sauce
  
  


• 1 tbsp canola oil
  
  


• 1 tsp toasted sesame oil
  
  


• ¼ tsp freshly ground black pepper
  
  


• 4 (5 oz.), thin-cut ( ⅓” to ½”) bone-in center-cut pork chops
  
  


• Low fat cooking spray
  
  

Ingredient for the carrots

• ¼ cup white vinegar
  
  


• 3 tbsp plus 1 tsp sugar
  
  


• ¼ tsp salt
  
  


• 4 carrots, peeled and cut into 2” matchsticks (about 2 cups)
  
  

Preparing

• Combine lemongrass, garlic, shallots, dark brown sugar, Asian fish sauce, soy sauce, canola oil, sesame oil, and black pepper in a food processor or blender; process until combined.
  
  


• Place pork chops in a large zip-top bag, add marinade, and gently massage into both sides of chops. Seal bag and refrigerate for about 3 hours.
  
  


• Meanwhile, prepare the carrots. In shallow bowl, combine vinegar, sugar, and salt together, stir until sugar dissolves. Add carrots, tossing well to coat. Cover and set aside, tossing once or twice until pork is ready (about 1 hour).
  
  


• When ready to cook pork, discard marinade and brush excess off meat. Heat a grill pan over medium-high. Spray pan lightly with low fat cooking spray and grill pork until just cooked through (about 2-3 minutes per side). Transfer to a platter, tent with foil, and let rest for about 5 minutes. Serve with the carrots.
  
  

Nutrition score per serving (1 chop, ½ cup carrots): 255 calories, 7 g fat, 1 g sat fat, 24 g carbs, 23 g protein, 2 g Dietary fiber, 45 mg calcium, 1 mg iron, 1,177 mg sodium

Lemongrass Pork Chops (Vietnamese cuisine)

Serves 4

Prep time: 10 minutes

Total time: 25 minutes

Ingredient for the pork chops

• 3 tbsp lemongrass, minced
  
  


• 2 garlic cloves, finely chopped
  
  


• ¼ cup shallots, minced
  
  


• 2 tbsp dark brown sugar
  
  


• 2 tbsp Asian fish sauce
  
  


• 2 tsp low sodium soy sauce
  
  


• 1 tbsp canola oil
  
  


• 1 tsp toasted sesame oil
  
  


• ¼ tsp freshly ground black pepper
  
  


• 4 (5 oz.), thin-cut ( ⅓” to ½”) bone-in center-cut pork chops
  
  


• Low fat cooking spray
  
  

Ingredient for the carrots

• ¼ cup white vinegar
  
  


• 3 tbsp plus 1 tsp sugar
  
  


• ¼ tsp salt
  
  


• 4 carrots, peeled and cut into 2” matchsticks (about 2 cups)
  
  

Preparing

• Combine lemongrass, garlic, shallots, dark brown sugar, Asian fish sauce, soy sauce, canola oil, sesame oil, and black pepper in a food processor or blender; process until combined.
  
  


• Place pork chops in a large zip-top bag, add marinade, and gently massage into both sides of chops. Seal bag and refrigerate for about 3 hours.
  
  


• Meanwhile, prepare the carrots. In shallow bowl, combine vinegar, sugar, and salt together, stir until sugar dissolves. Add carrots, tossing well to coat. Cover and set aside, tossing once or twice until pork is ready (about 1 hour).
  
  


• When ready to cook pork, discard marinade and brush excess off meat. Heat a grill pan over medium-high. Spray pan lightly with low fat cooking spray and grill pork until just cooked through (about 2-3 minutes per side). Transfer to a platter, tent with foil, and let rest for about 5 minutes. Serve with the carrots.
  
  

Nutrition score per serving (1 chop, ½ cup carrots): 255 calories, 7 g fat, 1 g sat fat, 24 g carbs, 23 g protein, 2 g Dietary fiber, 45 mg calcium, 1 mg iron, 1,177 mg sodium

Safflower Oil Study

A few people have sent me a new study claiming to demonstrate that half a tablespoon of safflower oil a day improves insulin sensitivity, increases HDL and decreases inflammation in diabetics (1). Let me explain why this study does not show what it claims.

It all comes down to a little thing called a control group, which is the basis for comparison that you use to determine if your intervention had an effect. This study didn't have one for the safflower group. What it had was two intervention groups, one given 6.4g conjugated linoleic acid (CLA; 50% c9t11 and 50% t10c12-CLA) per day, and one given 8g safflower oil. I have to guess that this study was originally designed to test the effects of the CLA, with the safflower oil group as the control group, and that the interpretation of the data changed after the results came in. Otherwise, I don't understand why they would conduct a study like this without a control group.

Anyway, they found that the safflower oil group did better than the CLA group over 16 weeks, showing a higher insulin sensitivity, higher HDL, lower HbA1c (a marker of average blood glucose levels) and lower CRP (a marker of inflammation). But they also found that the safflower group improved slightly compared to baseline, therefore they decided to attribute the difference to a beneficial effect of safflower oil. The problem is that without a control (placebo) group for comparison, there's no way to know if the improvement would have occurred regardless of treatment, due to the season changing, more regular check-ups at the doctor's office due to participating in a study, or countless other unforeseen factors. A control group is essential for the accurate interpretation of results, which is why drug studies always have placebo groups.

What we can say is that the safflower oil group fared better than the CLA group, because there was a difference between the two. However, what I think really happened is that the CLA supplement was harmful and the small dose of safflower oil had no effect. Why? Because the t10c12 isomer of CLA, which was half their pill, has already been shown by previous well-controlled studies to reduce insulin sensitivity, decrease HDL and increase inflammatory markers at a similar dose and for a similar duration (2, 3). The safflower oil group only looked good by comparison. We can add this study to the "research bloopers" file.

It's worth noting that naturally occurring CLA mixtures, similar to those found in pastured dairy and ruminant fat, have not been shown to cause metabolic problems such as those caused by isolated t10c12 CLA.

Safflower Oil Study

A few people have sent me a new study claiming to demonstrate that half a tablespoon of safflower oil a day improves insulin sensitivity, increases HDL and decreases inflammation in diabetics (1). Let me explain why this study does not show what it claims.

It all comes down to a little thing called a control group, which is the basis for comparison that you use to determine if your intervention had an effect. This study didn't have one for the safflower group. What it had was two intervention groups, one given 6.4g conjugated linoleic acid (CLA; 50% c9t11 and 50% t10c12-CLA) per day, and one given 8g safflower oil. I have to guess that this study was originally designed to test the effects of the CLA, with the safflower oil group as the control group, and that the interpretation of the data changed after the results came in. Otherwise, I don't understand why they would conduct a study like this without a control group.

Anyway, they found that the safflower oil group did better than the CLA group over 16 weeks, showing a higher insulin sensitivity, higher HDL, lower HbA1c (a marker of average blood glucose levels) and lower CRP (a marker of inflammation). But they also found that the safflower group improved slightly compared to baseline, therefore they decided to attribute the difference to a beneficial effect of safflower oil. The problem is that without a control (placebo) group for comparison, there's no way to know if the improvement would have occurred regardless of treatment, due to the season changing, more regular check-ups at the doctor's office due to participating in a study, or countless other unforeseen factors. A control group is essential for the accurate interpretation of results, which is why drug studies always have placebo groups.

What we can say is that the safflower oil group fared better than the CLA group, because there was a difference between the two. However, what I think really happened is that the CLA supplement was harmful and the small dose of safflower oil had no effect. Why? Because the t10c12 isomer of CLA, which was half their pill, has already been shown by previous well-controlled studies to reduce insulin sensitivity, decrease HDL and increase inflammatory markers at a similar dose and for a similar duration (2, 3). The safflower oil group only looked good by comparison. We can add this study to the "research bloopers" file.

It's worth noting that naturally occurring CLA mixtures, similar to those found in pastured dairy and ruminant fat, have not been shown to cause metabolic problems such as those caused by isolated t10c12 CLA.

hmm

Things are plugging on as normal around here.Nothing much to report on the band front, or the weightloss front except that I am probably eating too many calories... I think I should be eating about 1600 per day to lose a couple of pounds a week.... so going by that I figure that I must be exceeding this somewhat! LOL

I haven't really lost any significant weight, and you can see by my updated photos that there isn't much of a difference to the old carcass either. I can kind of see some movement of blubber on my back, but lets be honest... you have to really try hard to see the difference!

Oh well, I am not worried about it and I am happy in my very very slow progression or 'turtling' as Tina might say. I am certainly not going up so PHEW!

I currently have other annoyances. Check these out. I am flummoxed to say the least. I have lupus right... however, I have never had a rash with it, and my bloods are all fine showing no inflammation and my ANA test is also fine. So what the heck are these bad boys?

and a close up:

another, just like it's brother but smaller:

One that is a trinity of scratchyness:

and one that's on the return - by tomorrow it will be a horror on the bra line:

I have obviously consulted many many a photo on google of discoid lupus rash and this is pretty much the same. It has been scraped *wince* two times and analyzed for bugs or microbial pests, does not respond to steroid creams of varying strengths, fungicidal creams of many varieties, antihistamines or a fucking good scratching.

Its a pest and a thorough annoyance. Two of them are in really 'wrong' areas. as a teacher it is not the done thing to st scratching yourself in lessons, but even more so on your bikini line or bra line! The big nasty back one is fair game though as is the one on the other side.

all of these weird arsed things are on my trunk so I just don't know what they are but I have had them for about a year now in varying degrees of size and they are multiplying at about 1 new one every 3 months or so.

So there you go. any ideas on a postcard to

"Run Rabbit Run, The Warren, Bunnyville, England"

Thank you.

Shrimp & Avocado Rolls With Dipping Sauce

Serves 4

Prep time: 45 minutes

Total time: 45 minutes

Ingredient for the rolls

• 2 oz. thin rice noodles (also called rice vermicelli)
  
  


• 4 lettuce leaves, center rib removed, halved
  
  


• 16 fresh mint leaves
  
  


• 16 fresh cilantro leaves
  
  


• 1 ripe avocado, flesh cut into 8 wedges
  
  


• 12 cooked shrimp, halved lengthwise (For a vegan version replace the shrimp with shredded carrots.)
  
  


• 8 8” round rice paper wrappers
  
  

Ingredient for the dipping sauce

(called nuoc cham, can be made ahead and refrigerated; it will keep for a month.)

• 1 garlic clove, finely chopped
  
  


• 2 tbsp sugar
  
  


• ½ tsp red pepper, crushed
  
  


• ⅓ cup hot water
  
  


• 3 tbsp fresh lime juice
  
  


• 2 tbsp Asian fish sauce (The sodium counts for these recipes do take a big bite out of your daily recommended maximum of 2,300 mg. The culprits: soy sauce and Asian fish sauce. They're essential to the flavor of these dishes, but even low sodium versions have at least 550 mg per tsp. So on days you make one of these recipes, cut back on other sources of sodium.)
  
  

Preparing

• In a medium-size bowl, place noodles and cover with hot tap water; let soak until softened (about 15 minutes). Meanwhile, bring a large pot of water to boil. Drop in noodles; cook for about 1 minute. Drain and rinse under cold water; drain well again and set aside.
  
  


• Arrange lettuce, mint, cilantro, avocado, and shrimp assembly line-style on a large platter. Gently squeeze noodles in paper towels to further dry them, and add to other ingredients.
  
  


• Fill a wide, shallow bowl with warm water and set it next to a cutting board. Gently slide one rice wrapper into the water; let sit for about 20 seconds to soften. Transfer wrapper to the cutting board (it will still be a bit firm); pat dry.
  
  


• Place 1 lettuce leaf half just below center of wrapper. Place a few tbsp of noodles and 1 avocado slice over lettuce; top with 2 mint and 2 cilantro leaves, then follow wrapping directions.
  
  
  • Arrange lettuce, noodles, avocado, and herbs just below the center of a rice wrapper.
    
    
  
  
  • Tightly fold the bottom of the wrapper up just to enclose ingredients. Place 3 shrimp halves in a row, pink side down, above the fold.
    
    
  
  
  • Fold in the sides and roll up to the top of the wrapper to form a cigar shape; press lightly on seam to seal.
    
    
  
  
  • Set the spring roll on a platter, seam side down, so shrimp shows through the top.
    
    
  
  


• Repeat with remaining ingredients to make 7 more rolls. Cover with a damp kitchen towel until ready to serve, or refrigerate, covered with plastic wrap, for up to 2 hours.
  
  


• To make the dipping sauce: Use the back of a fork to mash garlic, sugar, and red pepper to form a grainy paste. Scrape paste into a small, heatproof serving bowl. Add hot water; let cool slightly. Stir in lime juice and fish sauce. Cut the rolls on a diagonal and serve with sauce on the side.
  
  

Nutrition score per serving (2 rolls, 2 tbsp. sauce): 236 calories, 6 g fat, 1 g saturated fat, 41 g carbs, 6 g protein, 4 g Dietary fiber, 33 mg calcium, 2 mg iron, 780 mg sodium

Shrimp & Avocado Rolls With Dipping Sauce

Serves 4

Prep time: 45 minutes

Total time: 45 minutes

Ingredient for the rolls

• 2 oz. thin rice noodles (also called rice vermicelli)
  
  


• 4 lettuce leaves, center rib removed, halved
  
  


• 16 fresh mint leaves
  
  


• 16 fresh cilantro leaves
  
  


• 1 ripe avocado, flesh cut into 8 wedges
  
  


• 12 cooked shrimp, halved lengthwise (For a vegan version replace the shrimp with shredded carrots.)
  
  


• 8 8” round rice paper wrappers
  
  

Ingredient for the dipping sauce

(called nuoc cham, can be made ahead and refrigerated; it will keep for a month.)

• 1 garlic clove, finely chopped
  
  


• 2 tbsp sugar
  
  


• ½ tsp red pepper, crushed
  
  


• ⅓ cup hot water
  
  


• 3 tbsp fresh lime juice
  
  


• 2 tbsp Asian fish sauce (The sodium counts for these recipes do take a big bite out of your daily recommended maximum of 2,300 mg. The culprits: soy sauce and Asian fish sauce. They're essential to the flavor of these dishes, but even low sodium versions have at least 550 mg per tsp. So on days you make one of these recipes, cut back on other sources of sodium.)
  
  

Preparing

• In a medium-size bowl, place noodles and cover with hot tap water; let soak until softened (about 15 minutes). Meanwhile, bring a large pot of water to boil. Drop in noodles; cook for about 1 minute. Drain and rinse under cold water; drain well again and set aside.
  
  


• Arrange lettuce, mint, cilantro, avocado, and shrimp assembly line-style on a large platter. Gently squeeze noodles in paper towels to further dry them, and add to other ingredients.
  
  


• Fill a wide, shallow bowl with warm water and set it next to a cutting board. Gently slide one rice wrapper into the water; let sit for about 20 seconds to soften. Transfer wrapper to the cutting board (it will still be a bit firm); pat dry.
  
  


• Place 1 lettuce leaf half just below center of wrapper. Place a few tbsp of noodles and 1 avocado slice over lettuce; top with 2 mint and 2 cilantro leaves, then follow wrapping directions.
  
  
  • Arrange lettuce, noodles, avocado, and herbs just below the center of a rice wrapper.
    
    
  
  
  • Tightly fold the bottom of the wrapper up just to enclose ingredients. Place 3 shrimp halves in a row, pink side down, above the fold.
    
    
  
  
  • Fold in the sides and roll up to the top of the wrapper to form a cigar shape; press lightly on seam to seal.
    
    
  
  
  • Set the spring roll on a platter, seam side down, so shrimp shows through the top.
    
    
  
  


• Repeat with remaining ingredients to make 7 more rolls. Cover with a damp kitchen towel until ready to serve, or refrigerate, covered with plastic wrap, for up to 2 hours.
  
  


• To make the dipping sauce: Use the back of a fork to mash garlic, sugar, and red pepper to form a grainy paste. Scrape paste into a small, heatproof serving bowl. Add hot water; let cool slightly. Stir in lime juice and fish sauce. Cut the rolls on a diagonal and serve with sauce on the side.
  
  

Nutrition score per serving (2 rolls, 2 tbsp. sauce): 236 calories, 6 g fat, 1 g saturated fat, 41 g carbs, 6 g protein, 4 g Dietary fiber, 33 mg calcium, 2 mg iron, 780 mg sodium

Back to square one

Now that the glow of the Big Climb has worn off, and I can't use the stress of the event as an excuse to eat, it's time to get back to basics.

Tomorrow is my first Weight Watchers at work meeting, which means I'll have my first official weigh-in in weeks. Even though I've been faithfully going to my Saturday meetings I haven't been weighing in. I weigh at home, but it's just not the same. I need the accountability of the Weight Watcher weigh-ins.

I also haven't been to the gym for five days! A new record for me of being absent from something I was doing almost every day without even thinking about it.

I didn't mention this but last Tuesday I hurt my bad knee going down the 37 flights at the Sheraton (I used the elevator the second time). Going up the stairs doesn't hurt my knees at all. In fact, I've read that stair climbing is one of the lowest impact exercises possible, even lower impact than walking. Going down stairs is really hard on the body, especially the knees and hips. For stair climbing they always recommend using the elevator for going down. Except when I hurt my knee going down the stairs, it really starting hurting going up the stairs too. Not good.

After my workout last Wednesday where my knee was hurting pretty bad, I took off Thursday, Friday, and Saturday and Sunday (Big Climb day) from the gym. I only had an hour long walk on Thursday, but it was down and up a very steep hill, one mile each way, walking super fast with a coworker. It killed my knee. Luckily it was healed by the Big Climb on Sunday. Yesterday I was just lazy and skipped the gym.

It's 5:04 a.m. right now, and I'll be out the door in about 15 minutes heading to the gym. Back to my regular workouts.

Tracking my food and following the plan
I also haven't been tracking my food the last few days, and I even went out to lunch yesterday. Thai food, Cashew Chicken with white rice! I ate the entire thing. There must have been a lot of sodium in it because I was dying of thirst all afternoon and could barely get my ring off last night.

I haven't done anything like that in years. I'm always really careful when I eat out, ordering the lowest calorie item and only eating half. It was like the old me was back, and I don't really like the old me. The one that ate whatever and whenever she felt like it.

I'm nipping that in the bud. Back to healthy food, and tracking every bite.

Killing the nighttime eating monster
Anyone that's read my blog for a while knows I have a terrible time with eating late at night. Last night I decided that has to stop. It's been out of control lately. I decided that once I go to bed, that's it, I am done for the day. The restaurant is closed! No more getting up in the middle of the night and eating. I didn't use to do this, and I'm not even sure how it got started, but for the last year or so it's been my demon.

Even if it's healthy food, it has to stop. Last night was night number one of my new "rule". I thought about getting up a few times when I woke up at midnight and again at 1 a.m., but I didn't. I stayed in bed and eventually fell back to sleep. A little self-discipline is good for the soul (and the waistline!). It wasn't really that hard last night, but of course, I'd eaten much more than normal during the day. I know it'll be a lot harder now that I'll be back on plan.

Back to square one, what's always worked in the past will work again in the future.

Now for the gym!