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Tuesday, January 31, 2012

Slightly more people die on statin treatment

This study was published in the Lancet 2008 Oct 4;372(9645):1231-9

Study title and authors:
Effect of rosuvastatin in patients with chronic heart failure (the GISSI-HF trial): a randomised, double-blind, placebo-controlled trial.
Gissi-HF Investigators, Tavazzi L, Maggioni AP, Marchioli R, Barlera S, Franzosi MG, Latini R, Lucci D, Nicolosi GL, Porcu M, Tognoni G.


The study investigated the effects of the statin rosuvastatin in patients with heart failure.

4,574  patients aged 18 years or older with chronic heart failure were assigned to either rosuvastatin 10 mg daily (2,285) or placebo (2,289) and followed up for 3.9 years. Death rates and admission to hospital for cardiovascular reasons were measured.

The study found:
  • 657 (29%) patients died from any cause in the rosuvastatin group and 644 (28%) in the placebo group.
  • 1305 (57%) patients in the rosuvastatin group and 1283 (56%) in the placebo group died or were admitted to hospital for cardiovascular reasons.

This trial shows that people with heart failure will live slightly longer and have less cardiovascular disease if they avoid statin treatment.

Paleo Diet Article in Sound Consumer

I recently wrote an article for my local natural foods grocery store, PCC, about the "Paleolithic" diet.  You can read it online here.  I explain the basic rationale for Paleo diets, some of the scientific support behind it, and how it can be helpful for people with certain health problems.  I focused in particular on the research of Dr. Staffan Lindeberg at the University of Lund, who has studied non-industrial populations using modern medical techniques and also conducted clinical diet trials using the Paleo diet.
Read more »

Monday, January 30, 2012

Come Join Me at Bubble Lounge in NYC on Feb 22!

Are you in the NYC area? If so, come on down to Bubble Lounge in Tribeca on Wednesday, February 22nd from 7-9 PM and join me for an evening of live music and Champagne! I will be hosting the event and pouring 4 different Champagnes, paired with hors d'oeuvre and the smooth sounds of musician Anders Holst.



All guests will be entered to win a bottle of Champagne and a sabering lesson, courtesy of Bubble Lounge! RSVP to Amy Long  amy@twoshepsthatpass.com or 646.613.1101 to reserve your spot. Tickets are $35 in advance and $40 at the door (and they will go FAST!) Hope to see everyone there!



Salmon Loaf (C1)

Salmon Loaf (C1)
Recipe Author: Simmie Sinow

Salmon Loaf and Salad -- good for any meal!

I made this last night and it turned out great! It's such an easy thing to make, and a very inexpensive meal, as the canned salmon is not very costly right now.  Mine split easily into 5 pieces.

1  15-oz can salmon (without the bones)
3/4 cup diced celery
3 large eggs
2-3 Tbsp parmesan cheese (optional)
Salsa (optional)

Combine all the ingredients and put into a loaf pan.  Put a little bit of your favorite salsa on top (mine is Peach Salsa).

Bake at 400 for 40-45 minutes.

The parmesan cheese is optional; I added it at the last minute because the mixture looked just a tad too "wet" for me.  You could easily use a little bit of flaxseed meal if you don't like parmesan with your fish.

Nutritional Information:
Per serving (assuming 5 servings per loaf):
Calories: 153
Fat: 1.8 grams
Fiber: 1.2 grams
Protein: 4.6 grams
Carbs & Sugars: 0 grams

Analysis of 13 studies reveals a high fat intake reduces colon cancer by 8%

This paper was published in Cancer Causes and Control 1997 Mar;8(2):215-28

Study title and authors:
The relationship between dietary fat intake and risk of colorectal cancer: evidence from the combined analysis of 13 case-control studies.
Howe GR, Aronson KJ, Benito E, Castelleto R, Cornée J, Duffy S, Gallagher RP, Iscovich JM, Deng-ao J, 
Division of Epidemiology, Columbia University School of Public Health, New York, New York 10032, USA.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9134246

The objective of the study was to examine the effects of the intake of dietary fat upon colon cancer risk. The study was an analysis of data from 13 studies previously conducted comparing the dietary habits of 5,287 people with colon cancer with 10,470 people without colon cancer.

This analysis of 13 studies revealed that those with the highest dietary fat intake had an 8% reduction in the incidence of colon cancer.

Sunday, January 29, 2012

HDL cholesterol levels are 43% higher in healthy people compared to patients with gastric cancer

This study was published in Hepato-gastroenterology 2003 Dec;50 Suppl 2:cclxxiii-cclxxv.

Study title and authors:
Serum paraoxonase levels in gastric cancer.
Akçay MN, Yilmaz I, Polat MF, Akçay G.
Ataturk University Medical Faculty, Department of General Surgery, Erzurum, Turkey.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/15244199

High density lipoprotein (HDL) cholesterol levels were measured in 20 patients with gastric cancer and in 20 age-and gender-matched healthy controls.

The study found that HDL cholesterol levels were 43% higher in healthy people compared to patients with gastric cancer.

Consuming a diet rich in saturated fat is the best way to raise HDL cholesterol levels. See here, here and here.

Ginger Lime Salmon (C3)

Ginger Lime Salmon (C3)
Recipe Author: Deana Lyn


1/4 cup lime juice

1 teaspoon freshly grated lime rind
1 teaspoon fresh minced ginger
1 jalapeno pepper, seeded and finely minced
2 (6oz) salmon steaks

Whisk together lime rind, lime juice, oil, ginger, and jalapeno. Set aside a teaspoon of the mixture.

Place salmon steaks in a dish large enough to hold them. Pour the remaining juice over the salmon and turn to coat. Marinate at room temperature for 15 minutes, turning once.

Preheat grill to medium high and grease. Grill salmon turning once, until cooked through about 3 to 4 minutes on each side.

Move to a platter and pour the remaining lime mixture on top.

Serve with a side of your choice of vegetables.

Green Monster Smoothie (C3)

Green Monster Smoothie (C3)
Recipe Author: Deana Lyn


1 banana, roughly chopped (this is C3)
4 or 5 strawberries
1/2 cup fresh blueberries
1 small peach, peeled and roughly chopped
1 heaping cup (or more) fresh spinach leaves, thoroughly rinsed
splash vanilla soy milk
1 tablespoon Greek yogurt
Agave Nectar to equal 2 teaspoons honey
1/2 cup crushed ice

Place all ingredients in a blender and blend until smooth. Serve immediately.
*this recipe makes a very large smoothie- two could easily share.

Simmie's Notes:
If you use all the fruit mentioned above, you could wind up with about 1/4 of a fruit beyond the 2 permitted on this diet.  What I'd recommend in C3 if you're choosing to use the banana, is to cut back a little bit on one of the other fruits or not worry about going over by 1/4 of a fruit once in a while.

Saturday, January 28, 2012

Green Cheesecake Smoothie (C3)

Green Cheesecake Smoothie (C3)
Recipe Author: Simmie Sinow


1 cup Kefir or 6 ounces of nonfat plain yogurt
1 scoop vanilla whey protein powder
A little less than 1 Tbsp sugar-free pudding powder, flavor: cheesecake
1 cup baby spinach

Blend the above well; you may have to shake it a bit to get the last of the spinach to circulate down to the blades (depends on the size of your blender; I use one that's for an individual portion).

After everything is blended, throw in a few handfuls of crushed ice and blend again -- this is what makes it thick and creamy.  The amount of ice you put in determines how thick your smoothie will be.

Notes:

  • This is a great way to get vegetables in!  The spinach absolutely does NOT affect the taste of the smoothie at all -- surprisingly!
  • Technically, the pudding powder is “in later cycles” per Dr. Mike, but we believe that to mean a full serving of pudding. 1 Tbsp of the powder is a very small amount and would not be considered one serving.


The Science Behind the Paleolithic Diet.

Hat-tip to Melissa McEwen for posting the above-titled video on Facebook. It's 27 minutes of common sense from Matt Lalonde Ph.D Harvard University Chemistry and Chemical Biology.

Reducing carbohydrate consumption may help to prevent cancer

This paper was published in Nutrition and Metabolism 2011 Oct 26;8(1):75

Study title and authors:
Is there a role for carbohydrate restriction in the treatment and prevention of cancer?
Klement RJ, Kammerer U.

This paper can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22029671

Dr. Rainer J Klement from the University Hospital of Wurzburg reviewed the evidence of 162 scientific papers regarding the subject of carbohydrate restriction and cancer.

Dr. Klement found:
  • Cancer, which might be considered a disease of civilization, was very rare among uncivilized hunter-gatherer societies. Their diet was mainly meat and fat, whereas modern diets have quickly changed to easily digestible carbohydrates derived mainly from grains. Our genes have not had time to adapt to the new carbohydrate foods, and diseases of civilization have ensued.
  • Reducing the amount of dietary carbohydrates could stop, or at least delay, the emergence of cancer, and that growth of already existing cancer could be slowed down.
  • Most carbohydrates are converted into glucose by the body. Most cancer cells depend on glucose for growth as their ability to use fats or ketone bodies has been impaired.
  • High carbohydrate diets cause a rise in insulin and insulin like growth factor levels which promote cancer growth.
  • Ketone bodies that are elevated when insulin and blood glucose levels are low, have been found to stop cancer cells growing.

Dr. Klement concludes that the evidence presented in the review shows that reduction of the high carbohydrate intake in modern diets may play an important role in cancer prevention. 

Insulin and Obesity: Another Nail in the Coffin

There are several versions of the insulin hypothesis of obesity, but the versions that are most visible to the public generally state that elevated circulating insulin (whether acute or chronic) increases body fatness.  Some versions invoke insulin's effects on fat tissue, others its effects in the brain.  This idea has been used to explain why low-carbohydrate and low-glycemic-index diets can lead to weight loss (although frankly, glycemic index per se doesn't seem to have much if any impact on body weight in controlled trials). 

I have explained in various posts why this idea does not appear to be correct (1, 2, 3), and why, after extensive research, the insulin hypothesis of obesity lost steam by the late 1980s.  However, I recently came across two experiments that tested the hypothesis as directly as it can be tested-- by chronically increasing circulating insulin in animals and measuring food intake and body weight and/or body fatness.  If the hypothesis is correct, these animals should gain fat, and perhaps eat more as well. 

Read more »

Friday, January 27, 2012

Meat and eggs give protection from breast cancer

This study was published in the Journal of the National Cancer Institute 2003 Mar 5;95(5):373-80

Study title and authors:
Plasma folate, vitamin B6, vitamin B12, homocysteine, and risk of breast cancer.
Zhang SM, Willett WC, Selhub J, Hunter DJ, Giovannucci EL, Holmes MD, Colditz GA, Hankinson SE.
Department of Epidemiology, Harvard School of Public Health, Division of Preventive Medicine, Boston, MA 02115, USA. Shumin.Zhang@channing.harvard.edu

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed?term=12618502

The study investigated the association between vitamins B12 and B6 with breast cancer. The dietary habits of 712 women with breast cancer were compared with 712 women without breast cancer.

The study found:
  • Women with the highest vitamin B12 had 64% less breast cancer than women with the lowest vitamin B12.
  • Women with the highest vitamin B6 had 30% less breast cancer than women with the lowest vitamin B6.

The best dietary sources of vitamin B12 are liver, turkey, fish, beef, lamb and eggs.

Excellent dietary sources of vitamin B6 are liver, eggs, turkey, pork and fish.

Saying Goodbye to Your Jeans—A New Perspective on Progress


I bought a new pair of jeans yesterday. For me, trying on jeans is right up there with going for a new bathing suit. No, not particularly positive. In fact, while I love fashion, shopping for clothes and shoes is never anything short of depressing. I can’t find my size shoes in stores (9 1/2 AAAA), and those in catalogues are often fashion failures. My shoulders are broad and my arms long, making well-fitting tops and jackets impossible to find. I’ll stop here; I think you get the idea.

I needed a new pair of jeans. Somehow, a few years ago, I had convinced myself to purchase a pricey pair of dressy jeans, and now I knew it was time to move on. Why? Because every time I put them on, while they looked fine, I was less than comfortable. Maybe knowing the phrase muffin topping had an impact—I just couldn’t get past that visual. And wearing them kept me from fully enjoying my dinners out and my socializing.

So I selected a new pair from a boutique with a limited but fabulous selection of clothes, and picked them (drum roll please) based on their fit and comfort. Yes, they were a size larger than my last designer-type jeans, in spite of my weight remaining the same over these years. And so I bought them.

Jeans were a topic raised in many patient sessions last week. (You thought I only talked about food, eating, calories, I suppose?) Marie, who has struggled with obesity and binge eating disorder for many years, reported her approach to moving on. She was ridding her closet of everything over size 20, as she now comfortably wears an 18, having lost, I forget exactly, but somewhere near 60 pounds (while enjoying such foods as cookies and bagels, I’ll add). The size 20s are really a just in case—I don’t think she truly trusts that her progress is for real, in spite of it being over a year and a half of consistent behavior change with resulting weight loss.

Even more notable was the message I received from Dana, describing the emotions of parting with her old jeans, her anorexic jeans, a remnant of her anorexic self. After discussing her decision to discard a stack of unhealthy-sized jeans, she followed up her session with this note, (excerpted with her permission, below):

I must tell you that when I pulled down my street from my appt with you, the trash truck was at the house before mine... and as I pulled into my garage I watched in the car mirror the big claws grabbing the trash can to empty it into the truck.  My jeans.  I did it.  Lori, I totally did it.  I successfully threw them out.  I'm feeling so mixed about this enormous sudden decision to get rid of those jeans.  I'm so glad I told you I did this, as I originally wasn't going to tell anyone because to me it signifies weakness... I will never fit into those jeans again... I will never be as disciplined as I once was for so many years... I will FEEL now... there will be no more dismissing life... no living in a state of fog and numbing out... no more living passively...I must now be present in life. 
I didn't want to tell you (or anyone) about throwing away the jeans because I feel like I'm a failure and I'm giving up.  Logically I know this not to be true... but the emotional level is a whole other thing.

This feels a little overwhelming right now.  Never did I imagine it would stir this much emotion.  That pile of jeans symbolized so much - probably more than I can comprehend.  All these years (I guess of progress and agonizing work) it took me to build that pile.  The rejects.  What does it mean for me now? The only descriptive phrase I can come up with is sink or swim.  I made the decision to get rid of that pile of jeans that are unhealthy sizes for me.  This means I forfeited the chance to fit back into them, ever again, because they are no longer in my possession.”

“Right this minute I am in the midst of surrendering to better health at a bigger size.  I feel weak, but I also feel a pull to try.  The challenge is to learn how to accept this larger size as a new way of life...”

“I don't like the size I am, but then I was never happy with the size of those jeans I just threw to the garbage...”

“Just a lot of feelings around this.  You're right, maybe it is sort of like mourning…”

Wow. I am so impressed with her action, and her newfound ability to communicate her thoughts and feelings around this. In the past, these would have been masked with either binge eating or restriction. She couldn't have done it without the clarity that comes with nourishment, and, of course, with good counseling. 

 Clearly there’s much more to purging the jeans and buying a new pair. It’s about accepting change, and believing that it’s okay. It’s about trust, that you really have progressed, and you can continue to stay the course. And it’s about getting comfortable, physically—choosing sizes and styles that are appropriate, allowing your self to simply feel good. Maybe it's time to clear out your old jeans.

Your thoughts?

Thursday, January 26, 2012

Reasons to get moving...

First, a music video. What else but...?


Part 1. Get slimmer.
Insulin increases the amount of nutrients entering adipocytes, which makes us fat and hungry.

Er, just a minute!

If increasing the amount of nutrients entering cells makes us hungry, exercise (which increases the amount of nutrients entering muscle cells) would make us hungry. It doesn't. See Fig. 1. in Influence of resistance and aerobic exercise on hunger, circulating levels of acylated ghrelin, and peptide YY in healthy males.

If going for a walk outdoors makes you hungry, you're doing it wrong. Wrap up warm, as feeling cold increases hunger. Low blood glucose level also increases hunger, so don't over-exercise while on a long-term ketogenic diet.

By the way, insulin also increases the amount of nutrients entering muscle cells.
Q. What determines the relative amounts of nutrients entering adipocytes vs muscle cells?
A. The relative insulin sensitivities of adipocytes vs muscle cells.

Adipocytes are sensitive to insulin until they become full. To reduce the amount of nutrients entering adipocytes, divert more nutrients to muscle cells by increasing their insulin sensitivity. Emptying muscle cells by doing low-intensity exercise increases their insulin sensitivity. High-intensity exercise increases their insulin sensitivity.


Part 2. Prevent/reverse age-related sarcopenia (muscle loss).
See Use 'em or lose 'em. As diverting more nutrients to muscle cells increases muscle mass, increasing their insulin sensitivity results in increased muscle mass, unless you're eating way below maintenance calories. High-intensity exercise results in more muscle mass gain than low-intensity exercise.


Part 3. Make your brain work properly.
Thanks to Chris Highcock, who gave me a complimentary copy of Hillfit, I found IL-6 and IL-10 Anti-Inflammatory Activity Links Exercise to Hypothalamic Insulin and Leptin Sensitivity through IKKβ and ER Stress Inhibition.

In plain English, this means that exercise increases both insulin and leptin sensitivity in the hypothalamus. As the hypothalamus controls appetite and both insulin & leptin are appetite-suppressing, the net result is less appetite.

Statins double the risk of stroke

This study was published in the New England Journal of Medicine 2005 Jul 21;353(3):238-48

Study title and authors:
Atorvastatin in patients with type 2 diabetes mellitus undergoing hemodialysis.
Wanner C, Krane V, März W, Olschewski M, Mann JF, Ruf G, Ritz E; German Diabetes and Dialysis Study Investigators.
Division of Nephrology, Department of Medicine, University of Würzburg, Würzburg, Germany. wanner_c@medizin.uni-wuerzburg.de

This study investigated the effects of statin (atorvastatin) treatment in diabetic patients receiving hemodialysis. The study included 1,255 subjects with type 2 diabetes who were receiving hemodialysis who were assigned to receive either 20 mg of atorvastatin per day or matching placebo.

The study found:
  • Those receiving atorvastatin had twice the risk of a fatal stroke.
  • Death rates were similar in both groups.

This study found that atorvastatin increased stroke risk and had no effect on total death rates.  

Fan and Guest Blogger Stacy Jethroe Checks Out The Champagne Diet Menu at POP

When Champagne Dieter and bubble lover Stacy Jethroe pitched me this blog piece, I knew she'd have her work cut out for her. I mean, come on, she had to drive all the way to Pasadena to go sip Champagnes all night long and taste delicious food!?!? Now that's a labor of love if I've ever seen one. Stacy had a fabulous time at POP Champagne & Dessert Bar and owner Bob Earhart welcomed her with open arms. She gives us a glowing review of POP and their brand new Champagne Diet menu. Prepare to salivate!

by Stacy Jethroe

As a bubbly girl, few things bring me more joy than discovering new places to feed my bubbly ways. When I heard there was a place in Southern California that would give me my fix AND feed me healthy bites from The Champagne Diet ™ it was as if ambrosia had fallen from heaven just for me. In that “it was totally meant to be” way, I found myself headed down from San Francisco to LA for a business conference with just enough extra time to take in the blissful experience of POP Champagne & Dessert Bar.

Photo by Jessica Cardelucci

Nestled in Old Pasadena’s bustling shopping district, the first thing I noticed about POP was the bold, charcoal-colored hanging sign above its door, elegantly designed to let the name, well, pop. A cache of classic champagne bottles and magnums in the front windows herald to all who pass by the sparkly perfection to be found within. As we approached POP's open door on a breezy Thursday night, we heard the sound of live jazz beckoning.

Visually, everything about the intimate dining room let us know we wouldn’t leave without feeling as if we had been properly spoiled. Conceived by a Bay Area designer specifically for POP, the interior was warm, inviting, decadent but not overdone. Elegant chandeliers, walls the color of eggplant, a curved wooden bar complete with tall art deco mirror as the pièce de résistance. The room was comfortably full, the clientele mixed. Couples snuggled in over-sized, velvet-covered booths while friends conversed, enjoying appetizers and dessert after a day of local shopping. The jazz music that had called to us? Just one of the delightful extras provided each night at POP.

Photo by Jessica Cardelucci

We were seated at a table in the center of the restaurant and, after chatting for a bit with owner Bob Earhart about POP’s three year history and the bubbly he prefers (owner-produced Pierre Peters Grand Cru has his heart), we perused the menu to see what goodies were in store. A bespeckled cutie named Steven approached to take our order.

First, the important stuff. Champagne flights? Yes, please. My date went for the “Champagne Bubbles” collection which included true French varietals only: Collet Brut Aÿ, Charles Heidseick Brut Reserve Reims, and Bollinger Special Cuvée Aÿ. I had the “Pretty in Pink Bubbles”, an array of lovely pinks from different countries of origin: Latitude 50 Rosé Sekt Germany, Raventos Cava Reserva Rosado ’08 Penedes, D’Orfeuille Rosé Touraine. (I loved the last one so much I ordered another full glass of it.)

A wonderful mix of creative simplicity, POP’s dinner menu is embracing and unique; every item had our mouths watering upon sight alone. My friend enjoyed an assortment of gourmet deviled eggs to start (bacon-onion for the win) and the Truffle Mac n’ Cheese as a main course. Though not part of the lighter fare of the Champagne Diet, these two delicately rich and creamy dishes are longtime POP menu favorites. Personally, though, I couldn’t wait to try the food I’d really come for.

The Champagne Diet menu was introduced at POP on January 3rd, 2012 and has already been a great success with clientele. Mr. Earhart began testing the diet himself in early December and--holiday indulgence aside--has dropped several pounds already (the flatbread pizza is his go-to favorite). I began my meal with the heirloom tomato bruschetta. The flavor was so deliciously light and bright, the crostini perfectly toasted; a drizzle of sweet balsamic and banana leaf garnish completed the beauty of the dish.


Next came the Champagne Chicken. A variation on the Chef’s Monthly Special, it was just the right amount of food with just the right amount of seasoning. Served with sautéed spinach, mushrooms, and cherry heirloom tomatoes, the chicken was cooked absolutely perfectly {italicized} with a hint of rosemary to balance. Two chocolate-covered strawberries for dessert and I was ready to call it a night. Total calorie intake: 632 for dinner/225 champagne. Total enjoyment intake: 100 percent satisfaction.

With a champagne menu featuring an extensive list of Recoltant Manipulant (RM) bubbles, also known as grower-produced or “Farmer Fizz”, and a menu designed to satisfy decadent and diet-conscious taste buds alike, POP is my new favorite bubbly haunt. Cara, you’re on to something here. This Champagne Diet thing is taking over...one meal (and several glasses of sparkling) at a time.
________________________________________________________

Some fun, fizzy facts:

POP received two “Best Of” awards, Pasadena Magazine

Blogs featured on the POP website

Bob's Blog
Yash's Blog
Rafael's Blog


Wednesday, January 25, 2012

High amounts of dietary red meat, eggs and fat are associated with decreased rates of pancreatic cancer

This study was published in Cancer Epidemiology Biomarkers and Prevention 1995 Dec;4(8):885-93

Study title and authors:
Dietary factors and the risk of pancreatic cancer: a case-control study in Shanghai China.
Ji BT, Chow WH, Gridley G, Mclaughlin JK, Dai Q, Wacholder S, Hatch MC, Gao YT, Fraumeni JF Jr.
Division of Epidemiology Columbia University, School of Public Health, New York, New York 10032, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/8634662

This study examined the effects of diet on pancreatic cancer. The study included 451 people with pancreatic cancer aged 30 - 74 and 1,552 healthy controls.

The study found:
  • Those who consumed the least rice and noodles had a 33% decreased incidence of pancreatic cancer compared to those who ate the most rice and noodles.
  • Those who ate the most red meat had a 2% decreased incidence of pancreatic cancer compared to those who ate the least red meat.
  • Those who ate the most eggs had a 56% decreased incidence of pancreatic cancer compared to those who ate the least eggs.
  • Those who ate the most fat had a 33% decreased incidence of pancreatic cancer compared to those who ate the least red fat.
This study shows that high amounts of dietary red meat, eggs and fat are associated with decreased rates of pancreatic cancer.

Chicken Parmesan Strips (C1)


Chicken Parmesan Strips (C1)
Recipe Author: Jill Almond DiSabato

Thin sliced chicken breasts
Plain greek yogurt, unflavored
Dijon mustard
Garlic powder
Italian seasoning
Grated/shredded parmesan cheese
Salt and pepper

Marinate thin sliced chicken breasts in plain greek yogurt, a little Dijon mustard, salt and pepper, and a little garlic powder.

Then dredge them in good grated Parmesan cheese, place on a foil-lined baking sheet and sprinkle with some Italian seasoning, and a little more pepper.

Bake until the chicken breasts are a little brown, then turn on the broiler, add some more topping and broil for a little bit.

Cut in strips -- you can make wraps for the kids or have some vegetables on the side.

Tuesday, January 24, 2012

High carbohydrate diets increase pancreatic cancer rates

This study was published in the Journal of the National Cancer Institute 2002 Sep 4;94(17):1293-300

Study title and authors:
Dietary sugar, glycemic load, and pancreatic cancer risk in a prospective study.
Michaud DS, Liu S, Giovannucci E, Willett WC, Colditz GA, Fuchs CS.
Nutritional Epidemiology Branch, Division of Cancer Epidemiology and Genetics, National Cancer Institute, Rockville, MD 20852, USA. michaudd@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12208894

The study investigated whether diets high in foods that increase after meal glucose levels are associated with an increased risk of pancreatic cancer. The dietary habits of 88,802 women were analysed over an 18 year period.

The study found:
(a) The women who ate the most carbohydrates had a 30% increased risk of pancreatic cancer compared to the women who ate the least.
(b) The women who ate foods with the highest glycemic load values had a 53% increased risk of pancreatic cancer compared to the women who ate foods with the lowest glycemic load values.
(c)  The women who ate the most fructose (fruit sugar)  had a 57% increased risk of pancreatic cancer compared to the women who ate the least.

The study shows that women who eat a high carbohydrate diet, especially one with foods with high glycemic load values, have increased rates of pancreatic cancer.

Use 'em or lose 'em

Hello world. I'm back. The title is referring to our muscles. The following image is from Figure 1 of Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes.




I'm not going to start doing chronic exercise, but the above is a great incentive to continue with the walking.

Baked Grape Tomatoes with Basil and Gluten-Free Cornbread Crumbs


baked grape tomatoes with basil and gluten-free cornbread crumbs
Baked grape and cherry tomatoes with basil and cornbread crumbs.

I'm all for eating local (if it's organic- I can't see the point of chowing down on pesticides for the virtue of having traveled only sixty forty twenty miles to my plate). I'm also big on eating in tune with the seasons. I sashay right by strawberries in February- with nary a twinge of envy. I ignore tomatoes in January with a disdain worthy of a cane-wagging Dowager Countess.

With one glaring exception.

Those flirtatious little baskets of grape tomatoes- and those shameless, curvy cherry tomatoes. So plump and sweet and brazen. So... come hither. The rosy taste of summer itself.

Beckoning.

And although my winter cravings tingle toward a melting, bubbling, butter soft gluten-free lasagna hot from the oven, I admit without shame I miss the bright, acidic burst of Venus' favorite fruit. And I succumb. I cave like a saddle-shoed Catholic school girl offered a menthol in the girl's room. Without a blink of embarrassment. Because I have a plan, thanks to food blogger Lydia at The Perfect Pantry.

A plan to coax these devilish beauties from their summer vacay glory into the guise of winter comfort food.

I gather them and cradle them in olive oil and toasted gluten-free cornbread crumbs.

I bake them.




baked tomatoes and cornbread crumbs
A taste of summer, hot from the oven.

As soon as I saw the recipe for Baked Cherry Tomatoes over at The Perfect Pantry I knew I would love it. Tiny tomatoes, fresh garlic, Italian herbs, olive oil, breadcrumbs. What's not to love? It's Mediterranean cooking at it's simplest and most sublime.

I've tweaked the recipe to make it gluten-free, of course. There's not a speck of gluten in my version. But you'd never guess. Which makes this easy-to-create side dish an instant top ten favorite for pot lucks and picnics and any number of anxiety inducing gatherings we gluten-free goddesses fret about.

Serve this heavenly dish without a whisker of apology. Don't even bother mentioning its gluten-free and vegan status. These Italian baked tomatoes are so tasty you'll be asked for the recipe. By gluten eaters. By carnivores. I promise.

In place of plain bread crumbs (a definite no-no for gluten-free folks) I used a wedge of my Yeasted Quinoa Cornbread to make tender golden crumbs that taste like polenta. For the tomatoes I used both yellow and red organic grape tomatoes (to me they're slightly sweeter than cherry tomatoes; but use what you can get in your part of the world; both are delicious baked). And for the oregano I used basil.

Just because.

Read more + get the recipe >>

What Causes Insulin Resistance? Part VII

In previous posts, I outlined the factors I'm aware of that can contribute to insulin resistance.  In this post, first I'll list the factors, then I'll provide my opinion of effective strategies for preventing and potentially reversing insulin resistance.

The factors

These are the factors I'm aware of that can contribute to insulin resistance, listed in approximate order of importance.  I could be quite wrong about the order-- this is just my best guess. Many of these factors are intertwined with one another. 
Read more »

Monday, January 23, 2012

Diets high in red meat and saturated fat decrease the incidence of pancreatic cancer

This study was published in the American Journal of Epidemiology 2003 Jun 15;157(12):1115-25

Study title and authors:
Dietary meat, dairy products, fat, and cholesterol and pancreatic cancer risk in a prospective study.
Michaud DS, Giovannucci E, Willett WC, Colditz GA, Fuchs CS.
Nutritional Epidemiology Branch, Division of Cancer Epidemiology and Genetics, National Cancer Institute, Rockville, MD, USA. michaudd@mail.nih.gov

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/12796048

This study, of 4 years, examined the relationship of diet and the risk of pancreatic cancer in 88,802 women.

The study found:
(a) Women who ate the most saturated fat had a 5% decreased risk of pancreatic cancer compared to women who ate the least saturated fat.
(b) Women who ate the most butter had an 11% decreased risk of pancreatic cancer compared to women who ate the least butter.
(c) Women who ate the most meat had a 6% decreased risk of pancreatic cancer compared to women who ate the least meat.
(d) Women who ate the most red meat had a 13% decreased risk of pancreatic cancer compared to women who ate the least red meat.

This results of the study show that red meat and saturated fat offer protection from pancreatic cancer.

Mediterranean Salsa (C1)

Mediterranean Salsa (C1)
Source: McCormick Oregano bottle

1 cup finely chopped tomatoes
2 Tbsp olive oil
1 Tbsp vinegar
2 tsp Basil leaves
1 tsp Oregano leaves
1/2 tsp Onion salt

Mix all ingredients together in a small bowl and let stand for 30-60 minutes to allow flavors to blend.

Serve with your favorite veggies, or use as you would any other salsa in C1.

Sunday, January 22, 2012

Three Announcements

Chris Highcock of the blog Conditioning Research just published a book called Hillfit, which is a conditioning book targeted at hikers/backpackers.  He uses his knowledge and experience in hiking and conditioning to argue that strength training is an important part of conditioning for hiking.  I'm also a hiker/backpacker myself here in the rugged and beautiful Pacific Northwest, and I also find that strength training helps with climbing big hills, and walking farther and more easily with a lower risk of injury.

Richard Nikoley of the blog Free the Animal has also published a book called Free the Animal: Beyond the Blog, where he shares his strategies for losing fat and improving health and fitness.  I haven't had a chance to read it yet, but Richard has a reasonable perspective on diet/health and a sharp wit. 

Also, my friend Pedro Bastos has asked me to announce a one-day seminar at the University of Lisbon (Portugal) by Dr. Frits Muskiet titled "Vitamins and Minerals: A Scientific, Modern, Evolutionary and Global View".  It will be on Sunday, Feb 5-- you can find more details about the seminar here.  Dr. Muskiet is a researcher at the Groningen University Medical Center in the Netherlands.  He studies the impact of nutrients, particularly fatty acids, on health, from an evolutionary perspective.  Wish I could attend. 

Turkey Veggie Meatloaf Cups (C3)

Turkey Veggie Meatloaf Cups (C3)
Source: Modified from recipe at:


2 cups coarsely chopped zucchini   (this is what makes this recipe C3 and not C1)
1 1/2 cups coarsely chopped onions
1 red bell pepper, coarsely chopped
1 pound extra lean ground turkey
2 Tbsp flaxseed meal or your favorite cycle-compliant filler
1 egg
2 tablespoons Worcestershire sauce
1 tablespoon Dijon mustard
1/2 cup barbecue sauce, or as needed

Preheat oven to 400 degrees F (200 degrees C). Spray 20 muffin cups with cooking spray.

Place zucchini, onions, and red bell pepper into a food processor, and pulse several times until finely chopped but not liquefied.

Place the vegetables into a bowl, and mix in ground turkey, flaxseed meal, egg, Worcestershire sauce, and Dijon mustard until thoroughly combined. Fill each prepared muffin cup about 3/4 full. Top each cup with about 1 teaspoon of barbecue sauce.

Bake in the preheated oven until juices run clear, about 25 minutes. Internal temperature of a muffin measured by an instant-read meat thermometer should be at least 160 degrees F (70 degrees C). Let stand 5 minutes before serving.


Simmie's Notes:
I would imagine if you chopped the zucchini/onions/bell peppers really small, or just grated them, you could eliminate the need for a food processor to accomplish this.

Margarine increases prostate cancer by 30%

This study was published in Cancer Causes and Control 2004 Feb;15(1):11-20

Study title and authors:
Foods, nutrients and prostate cancer.
Hodge AM, English DR, McCredie MR, Severi G, Boyle P, Hopper JL, Giles GG.
Cancer Epidemiology Centre, The Cancer Council Victoria, Melbourne, Australia.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/14970730

This study compared the risk of prostate cancer with margarine consumption in 858 men aged under 70 with prostate cancer and 905 men free from cancer.

The study found that higher margarine consumption was associated with an increase of 30% in prostate cancer.

Fruity Chocolate Smoothie (C2)


Fruity Chocolate Smoothie (C2)
Recipe Author: Karen Polis

Combine the following in your blender and enjoy!


1 cup plain Kiefer

1 tablespoon agave nectar (or sweetener of your choice)

1 scoop vanilla whey protein powder

1/2 to 1 cup frozen raspberries

3 tablespoons raw or regular cocoa powder

Yogurt, Fruit and Almond Milk Smoothie (C3)

Yogurt, Fruit and Almond Milk Smoothie (C3)
Recipe Author: Carla DeLong


CarbMaster (Kroeger brand) vanilla yogurt (these come in 6 ounce individual containers)
3/4 cup unsweetened almond milk
1 cup frozen no sugar added mixed fruit
1 Tbsp EVOO
1 scoop vanilla whey protein powder

Combine the above in a blender for a great way to start your day! If you want it thicker, add a handful or two of crushed ice.

This will bring you to about 399 calories if you use Jay Robb protein powder; if you some of the others such as Body Fortress, the total would be around 430 or so -- this is a great addition for those who are having trouble meeting the minimum calorie intake for C1 of 1,200.

Saturday, January 21, 2012

Statins increase aggression in women

This study was published in the Journal of Womens Health 2008 Mar;17(2):187-94

Study title and authors:
Lipid-lowering medication use and aggression scores in women: a report from the NHLBI-sponsored WISE study.
Olson MB, Kelsey SF, Matthews KA, Bairey Merz CN, Eteiba W, McGorray SP, Cornell CE, Vido DA, Muldoon MF.
Department of Epidemiology, University of Pittsburgh, Pittsburgh, Pennsylvania, USA.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/18321170

The aim of this study was to examine the association between the use of cholesterol lowering medication and aggression. The study measured aggression levels in 498 women who had suspected heart disease.

The study revealed that women on cholesterol lowering medication (88% were on statins) had higher aggression levels than those not on medication.

Champagne Girl of the Week: Charlotte Lynham of Bespoke RSVP

There is something about Champagne that bonds those that love it. It's this underlying shared obsession that goes far beyond the drink itself. We understand the experience of Champagne. The ritual that goes along with popping a beautiful, effervescent bottle. The way it feels to pour a glass and watch it brim with pearly white bubbles. The sounds of two glasses clinking together and finding reasons to toast to all of the amazing things that make life so magical. 

When Charlotte and I connected over Twitter, I knew she was my kinda girl. Self-professed Champaholic, never seen without a glass, and a lover of all things luxurious. Plus, she knows every 80's song ever created. Who actually knows Go West?!? I flew to London a few weeks ago and Charlotte and I had the chance to take on the town. We talked all things bubbly,but I also got to know a little bit more about her company, Bespoke RSVP. When I learned that she had left her corporate gig to go off and follow her passion and launch her own brand, I immediately knew she was even more of a Champagne Girl than I had first realized. I got the chance to ask her some questions and find out more about what makes "Champagne Charlie" tick. Here's to our Champagne Girl of the Week, Charlotte Lynham!



TCD: Tell us a little bit about yourself.

CL: I am an experienced financial & legal specialist; and have worked for a number of prestigious & luxury companies including Christies Auction House, and LVMH/Moet Hennessy UK Ltd.  I am also an Ambassador for Frenchbubbles.co.uk, a unique company that prides itself on offering the best in grower Champagne.

I am a self-confessed foodie, serial Twitter user; like to think myself as a ‘Girl about Town’, ‘Fashionista’ and a ‘Philanthropist' and as such is the Executive Editor for The BespokeBlog which is for members of BespokeRSVP & other sophisticated professionals. Reviews luxury restaurants, haute-couture, art & culture and exclusive travel destinations.

I enjoy good food, fine wine & champagne, socializing with my friends and family and traveling: hoping to be back in the States this year to see friends in NYC and LA.

TCD: What inspired you to launch BespokeRSVP?

CL: I had the idea years ago, but my friend, and business partner contacted me last year as he had a similar idea, we had a few cocktails and BespokeRSVP was born.  We both have worked in the luxury hospitality industry for years, so we spoke to the people we knew and everyone liked our idea, soon the idea grew into a company, then a online magazine, now we are partnered with many companies running events, running our own and also we are branching out to corporate events.  It is a great feeling to know all the hard work is for your own benefit, the results achieved are personal gains as well as helping the company grow.  I hope 2012 is the year of BespokeRSVP.

TCD: How did you go about making the switch from a corporate job to an entrepreneurial lifestyle?

CL: I did not find it that hard, I am a very hard worker so even though as an entrepreneur I don’t have core hours per say I work hard, every day, even the weekends, as I want BespokeRSVP and The BespokeBlog to thrive.  In some ways it is better as I have the freedom to attend meetings, meet clients, and organize events to my own schedule.  When I worked in an office and had to do BespokeRSVP in the evening, which was very tiring and difficult.




TCD: Where are your favorite places to eat & drink in London?

CL: Well where do I start?

To eat: Goodmans of London or Hawksmoor, best steak in town; One-o-One, great seafood; Amaranto at The Four Seasons, fabulous Italian food and amazing wine list; Koffmans at The Berkeley, mouth watering French food; Heinz Beck at The Lansborough, award winning cuisine and The Lawn Bistro, my friend and Non Executive Director of BespokeRSVP, Ollie Couillaud, owns it, soul food!

To drink: Love hotel bars so cocktails and champagne at The Langham, The Connaught, Bar Boulud at The Mandarin, The Lanesborough, Four Seasons Park Lane, The Dorchester, Bonds Bar at Threadneedles, Light Bar at St Martins Lane Hotel, Purple Bar at The Sanderson, Blakes Hotel and Galvin @ Windows Park Lane Hilton.


TCD: Favorite Champagne?

CL: This is a tough question but I like Dom Ruinart, especially the rose, also enjoy Billecart Salmon, Louis Roederer and grower champagnes like those sold by French Bubbles, especially the Lacroix Vintage 2005

TCD: What's your life mantra?

CL: Do something everyday that scares you.
Life is too short to sit back and let it happen, I like to live everyday to the full, I do not like the idea of “what ifs” or “I wish I’d done that”.  The world stops for no man (or woman).
_____________________________________

Charlotte Lynham can be found online as below:

Web: BespokeRSVP Ltd
Blog:  The BespokeBlog
Email: lcl@bespokersvp.com
Twitter: @BespokeRSVP & @TheBespokeBlog and @xCharlieAngelx
Linkedin: BespokeRSVP Ltd
Facebook: BespokeRSVP Ltd & The BespokeBlog

Friday, January 20, 2012

High margarine consumption is associated with an increased risk of pancreatic cancer

This study was published in the American Journal of Epidemiology 1986 Dec;124(6):894-902

Study title and authors:
Diet and pancreatic cancer: a case-control study.
Norell SE, Ahlbom A, Erwald R, Jacobson G, Lindberg-Navier I, Olin R, Törnberg B, Wiechel KL.
Department of Epidemiology, The National Institute of Environmental Medicine Box 60208, S-104 01 Stockholm, Sweden

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/3776972

The study examined the association of pancreatic cancer with margarine and butter. The trial contained 99 people with pancreatic cancer and 301 people from the general population who were cancer free.

The study found:
(a) For every 15 grams of margarine on a slice of bread the risk of pancreatic cancer increased 10 fold.
(b) For every 15 grams of butter on a slice of bread there was no increased risk of pancreatic cancer.

The study reveals that a high consumption of margarine is associated with an increased risk of pancreatic cancer.

Talk Fusion Studio UTC

Talk Fusion Studio UTC - Joshua and Anna Scurry

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Colonic Irrigation For Weight Loss?


Colonic irrigation may seem like a positive,
"relaxing"and necessary procedure but...

I’m okay with my weight, and with my body. Most days, that is. But what if I opened my email to find a Groupon that lured me with the promise of feeling better, of losing weight, of being cleaner, healthier? And what if I passed on it the first time, simply ignored it, but received it again, when I wasn’t in my best place? And what if I didn’t have the wisdom to know how I was being played with, manipulated, misinformed, for them to make a buck off me?

I ignored the promise of a cleaner colon and all of its wonders.
That was the first time. This time, particularly after inspiration from Carrie’s post at E-D Bites, I needed to post my rebuttal.

Won’t Colonic Irrigation (and laxatives, and diet pills) solve the obesity epidemic?

Here’s what the Groupon promised:

  • Colon hydrotherapy gently purges digestive tract of debris & toxins to ease chronic pain & restore organ function
  • May kick-start weight loss
  • Noninvasive and relaxing treatment
  • Purges body of impacted debris and toxins
  • Can boost organ function and relieve pain


And the facts?

From Medicare:

“Colonic irrigation is a procedure to wash out or lavage material on the walls of the bowel to an unlimited distance without inducing defecation.  This procedure is distinguished from all types of enemas, which are primarily used to induce defecation. There are no conditions for which colonic irrigation is medically indicated and no evidence of therapeutic value.” Given its uselessness, it is nota covered service. Bummer.

From the Cleveland Clinic 

“While the idea of ridding one’s body of built-up toxins from sugar, alcohol, caffeine and meat is appealing, the truth is that the data supporting colonic cleansing and body “detoxification” have not been studied sufficiently in clinical trials.

Carol Burke, MD, Director of the Center for Colon Polyp and Cancer Prevention in Cleveland Clinic’s Digestive Disease Institute, warns of the hazards and lack of evidence to support these therapies. “There is no evidence to support their benefit; there is only evidence of their complications,” adding that complications may include rectal perforations from colonic irrigation and enema therapy, oftentimes requiring surgery.”


“Twenty past studies about colon cleansing published over the last decade were analyzed by researchers, and found little evidence that the procedure offers any benefits. Instead, a number of the studies noted side effects such as cramping, bloating, vomiting, electrolyte imbalance and kidney failure.”

And really, calling the procedure relaxing and noninvasive? Do we need a visual here to remind us of what the process is? (Sorry, no photos this time).

My reaction might seem targeted to colonic irrigation. But really it’s about being taken advantage of—by the media, by those who ought to know better, and by our own vulnerability. Because products promising weight loss, laxatives and colonic irrigation lying about cleansing our weight away, only cause us damage. We so desperately want to believe, to hope that something will fix our ills, will improve our weight, will help us feel better about ourselves.

We’re bombarded everywhere by media messages—as well as comments from friends and strangers, directly and in overheard conversations—about their latest, their best diet ever. Their solution, found at last, if only for this week.

It comes from people you trust—like your chiropractor, whose hands of gold and makes you feel physically better with his adjustments, perhaps. For a significant contribution to his monthly income, he encourages outrageous products such as 3 day cleanses. 

Yup, several of my patients, including those struggling with bulimia have been victim to the transfer of trust—the belief in the provider who has been trustworthy in some arena of care—but who is damaging in others.

Angie believed she had multiple allergies. What she had was the start of an eating disorder that snowballed into severe restrictive eating and reliance on products her chiropractor sold her. In spite of unhealthy behaviors and food avoidance, she was sold a line of products that contributed to her belief that cleansing was the answer. Her health deteriorated, and by the time she presented to me I knew she needed a higher level of care. Seeing her chiropractor ultimately kept her from following up with her doctor, who might have had the wisdom to see the harm she was doing to herself.

It doesn’t help that we are manipulated at every turn about what is normal and realistic, regarding our appearance. I am not saying that the media causes eating disorders—merely that it influences how we see and feel about ourselves. As we age, skin wrinkles, and hair may gray. Trust me, I know. Weight may fluctuate, as does our level of activity and eating. If we compare ourselves to our younger selves, we may yearn to change. If we look to the photos in magazines and online of individuals our age, we are misguided into believing they are real. 

Please view this amazing video, which lets you in on the secret:


Your Challenge

In this post New Year’s period, have you been challenged, triggered by the pull of diets or diet aids? I’d love to see your responses to the crazy messages you’re enduring. How did you twist it to avoid the pull? What did you say to yourself to come to your senses? Please share via the comments on this post!
And if you need help knowing what something isn’t a wise choice, ask in comments as well! Again, check out E-D Bites post for examples.

Statins increase the risk of diabetes by 48%

This study was published in the Archives of Internal Medicine 2012 Jan 10

Study title and authors:
Statin Use and Risk of Diabetes Mellitus in Postmenopausal Women in the Women's Health Initiative.
Culver AL, Ockene IS, Balasubramanian R, Olendzki BC, Sepavich DM, Wactawski-Wende J, Manson JE
Department of Medicine, University of Massachusetts Medical School, Worcester;

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/22231607

This study investigated whether the incidence of diabetes is associated with statin use among postmenopausal women. The trial included 161,808 postmenopausal women aged 50 to 79 who were followed for 3 years which amounted to 1,004,466 person years of follow up.

The study found that statin use was associated with a 48% increase in diabetes.

Thursday, January 19, 2012

Pork reduces pancreatic cancer risk by 75%

This study was published in the International Journal of Cancer 2002 Mar 20;98(3):480-2

Study title and authors:
Lifestyle factors and pancreatic cancer risk: a cohort study from the Swedish Twin Registry.
Isaksson B, Jonsson F, Pedersen NL, Larsson J, Feychting M, Permert J.

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11920604

This study of 12,204 female and 9,680 male twins examined the effect of pork consumption on the incidence of pancreatic cancer.

The study found that those who consumed the most pork had a 75% reduced risk of pancreatic cancer.

What Causes Insulin Resistance? Part VI

In this post, I'll explore a few miscellaneous factors that can contribute to insulin resistance: smoking, glucocorticoids/stress, cooking temperature, age, genetics and low birth weight.

Smoking

Smoking tobacco acutely and chronically reduces insulin sensitivity (1, 2, 3), possibly via:
  1. Increased inflammation
  2. Increased circulating free fatty acids (4)
Paradoxically, since smoking also protects against fat gain, in the very long term it may not produce as much insulin resistance as one would otherwise expect.  Diabetes risk is greatly elevated in the three years following smoking cessation (5), and this is likely due to the fat gain that occurs.  This is not a good excuse to keep smoking, because smoking tobacco is one of the most unhealthy things you can possibly do.  But it is a good reason to tighten up your diet and lifestyle after quitting.

Read more »

Wednesday, January 18, 2012

Strawberry Banana Smoothie (C3)

Strawberry Banana Smoothie (C3)
Recipe Author: Simmie Sinow


1 cup Kefir (or 6 ounces plain yogurt)
1 Tbsp sugar-free strawberry preserves (or 1 cup fresh strawberries)
1 Tbsp sugar-free Jello Banana Cream pudding mix
1 scoop vanilla whey protein powder
Stevia Extract to taste
A couple of handfuls of crushed ice

Simply combine all the above ingredients and blend in your blender.

If you're eating this after 2 pm or closer to your bedtime than 8 hours, use the preserves; if not, you have the choice of using the fresh strawberries.

In C3, you can use 1 fresh banana instead of the pudding mix.


Tuesday, January 17, 2012

Scrambled eggs with jelly (C1)

Scrambled Eggs with Jelly (C1)
Recipe Author: Simmie Sinow



My mother used to make this for me when I was a child!!!

Scrambled eggs with a little bit of plain yogurt, then whip it together.

Scramble the eggs and then put just a bit of sugar-free jelly on the top.

SERIOUSLY good stuff and filling!

What I did with the above? I saved half of it for a snack later on in the day.

Call for Smoothie Recipes!

I'm looking for smoothie recipes from everyone!

There are so many good ideas out there and I thought it would be good to put them all in one place, so I set up a Filter (Label) to show just the smoothies on this blog.

If you have any smoothie ideas, please send them to me either as a comment here or to my email at 17DDGal@gmail.com and I'll add them -- you will be given FULL credit, something I always do when I know  who the Recipe Author is!

Here's the link:
http://17ddgal.blogspot.com/search/label/Smoothies

Pumpkin Pie Smoothie (C2)


Pumpkin Pie Smoothie (C2)
Recipe Author: Joie Breen Christensen

1 container fat free plain Greek yogurt
1/2 cup pumpkin
1/4 teaspoon pumpkin pie spice
1 teaspoon truvia
6 cubes ice

Combine all ingredients and blend in your favorite blender.

Chocolate Strawberry Smoothie (C1)

Chocolate Strawberry Smoothie (C1)
Recipe Author: Joie Breen Christensen 

‎1 cup kefir
1 cup frozen strawberries
2 tablespoons unsweetened dark coco
2 teaspoons truvia

Combine the above ingredients into a blender and enjoy once well blended!