Raw Cashew Dip - Vegan and Gluten-Free

Party worthy. Crisp fresh veggies and cashew dip.

Go Raw for a Creamy Dip

I've been eating hummus all week. Help. I can't stop. It all started when I whipped up a big batch of my tried and true favorite, a classic chick pea hummus recipe with tahini and lemon (though in full disclosure, I used lime juice instead of lemon). I munched it as a party worthy snack, with retro bunny carrot sticks as we rewatched some Mad Men episodes in anticipation of the coming season this Spring (sophisticated serial television that just keeps getting better and better, does it not?). Mad Men is a show with keen originality, surprises, and rare insights into sexual politics, power, culture, and marriage- not only enlightening those of us who lived through the sixties (I was- er, am- exactly Sally Draper's age, so many aspects of the show are akin to watching home movies), but connecting the dots that birthed our current consumer pop culture, in all its tarnished glitz and narcissistic glory.

Then I nestled dollops of the stuff on warm and comforting bowls of brown rice and stir-fried vegetables (recovering from said cultural insights, and newly minted wife-slash-copyrighter Megan's saucy rendition of Zou Bisou Bisou).

I ate and I ate.

And then there was no more. I was hummus-less. Without hummus. Bereft. An empty fragile goddess sans my favorite vegan protein complement.

So I began to scheme.

I pined for the opportunity to blog another hummus recipe, but I'd already shared not only my classic style hummus, but my irreverent upstart hummus with jalapenos, lime and peanut butter (which apparently, on some vegetarian forum raised an anti-goddess ruckus). Not to mention, my roasted red pepper hummus, perfect for 'Party On' mode (I hear tell there's a Big Game approaching).

My thoughts did a shuffle play through new and cool possibilities.

And I remembered my raw cashew cream recipe. Why not make it thicker? Why not make it into a hummus style dip? So I did the sensible thing. I soaked some cashews. And guess what?

Raw vegan deliciousness ensued.

Bisou. Bisou.


Read more + get the recipe >>

Wanna Spoon?

Most of us either have or will, at some point in the past/present/future, be conflicted about our careers. Should we follow our passions or go for the sure thing.

Sometimes two coincide, but that takes a bit of luck.

Pacific Beach Peanut Butter's founder, Matthew Mulvihill, decided to leave unfulfilling jobs (but with greater job security) to follow his passion and create a line of All Natural Peanut Butter and Flavored Peanut Butter Spreads. One peanut grinder and a lot of tinkering, peanuts, and creativity later, Pacific Beach Peanut Butter was born.

The best part is that Matthew is a consumer of his peanut butters, too, so he didn't want to compromise health for taste (or vice-versa)!

There are a bunch of different varieties - everything from plain organic peanut butter to chocolate raspberry peanut butter - but I tried three of the flavored varieties.

Cinnayum, Toffee, and White Chocolate.

The peanut butter comes in these cute glass jars - and with a Pacific Beach peanut-butter-eating spoon for eating it straight out of the jar!

I tried each flavor out of the jar and on bread.

Oh, but first - for those with dietary restrictions, these flavors that I'm reviewing are gluten-free but NOT vegan because of the mix-ins (the toffee, chocolate, etc., contains dairy).

Moving on: these peanut butters don't separate, though there doesn't seem to be palm oil or hydrogenated oil in the nut part itself (though some of the mix-ins, like the toffee, do contain these ingredients).



They spreads are all very spreadable and spot-on for texture. They're not oily, because they don't seem to experience much separation, and not they're not super finely ground, either. There's a slight graininess left from the peanuts not being processed too much and I actually really enjoyed it.

These are not comparable to Jif or Skippy, they're on a whole other level for flavor! The cinnayum was actually my favorite, because the peanut butter really shines, but there's just a hint of spicy-sweet cinnamon.



The white chocolate peanut butter is good straight out of the jar, but I didn't like it on bread as much - it's very sweet and the white chocolate overwhelms the peanut butter flavor.



It's definitely more of a dessert nut butter (and this one is quite thick) so while I wouldn't choose it as a breakfast staple, I imagine it would be great as a topping for ice cream. Or a dollop on a cup of yogurt and granola would be really delicious!



The toffee crunch was less sweet and was really tasty both on bread and out of the jar.



Instead of just adding toffee flavoring as a syrup or something throughout the peanut butter, they add actual chunks of toffee!

I'm all about textures, y'all, so that gets a major thumbs up from me.

Pacific Beach Peanut Butter is a tasty breakfast, lunch, or snack choice!

Clockwise, starting from the left: White Chocolate, Cinnayum with jam, Toffee Crunch

 And for those of us who are either still in school and trying to figure out what we want to do with our lives, or spinning our wheels at a job that we don't absolutely love, the Pacific Beach Peanut Butter story is a great inspiration.

Chase your dreams!

But don't tell your parents/spouse that I told you to do so if that means dropping med school to start a Llama farm...

Statins exacerbate exercise-induced skeletal muscle injury

This study was published in Metabolism 1997 Oct;46(10):1206-10

 

Study title and authors:

Lovastatin increases exercise-induced skeletal muscle injury.

Thompson PD, Zmuda JM, Domalik LJ, Zimet RJ, Staggers J, Guyton JR.

Division of Cardiology, University of Pittsburgh, PA, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/9322808

This study investigated the association between statins, exercise and creatine kinase levels (high levels of creatine kinase are a marker for muscle damage) using a double-blind, placebo-controlled design. The study include 59 healthy men aged 18 to 65 years who were assigned to receive lovastatin (40 mg per day) or placebo for 5 weeks. The men completed 45 minutes of treadmill walking after 4 weeks of treatment.

The study found that the creatine kinase levels of the men who received lovastatin were 62% and 77% higher 24 and 48 hours after the treadmill exercise compared to the men who received placebo.

The researchers concluded that statins exacerbate exercise-induced skeletal muscle injury.

Flax Bread (C1)

Microwave Flax Bread (C1)

Recipe Author: Diane Roy Soucy 

1 egg
1 Tbsp olive oil
Splash of vanilla extract (or other)
1 pack stevia or sweetener of choice
2 Tbsp Flaxseed Meal
1/2 tsp baking powder
Pinch of cinnamon

Melt coconut oil. Add the egg , vanilla and sweetener.

Mix with a fork. Add the dry ingredients, cover and microwave aprox 2 1/2 minsutes.

I use a small Pyrex cover to cook mine in, as I like the size. You can use any container or pan of your choice. You can vary the spices depending on what your plans are...dessert or as a bread....or skip them if you don't want a sweet bread.

You can add dill, basil, fresh garlic, tiny bit of grated low fat cheese etc.....I put ground anise in it once...yum!

Your imagination is the limit with this recipe!

Tip: as soon as you take it out of the microwave remove it from the pan as it will get wet. I put it on a cookie rack or paper towel.

*When I double the recipe I cut back a bit on the fat.

I eat this but not every day. Usually a couple of times/week.

Why Do We Eat? A Neurobiological Perspective. Part II

In the last post, I explained that eating behavior is determined by a variety of factors, including hunger and a number of others that I'll gradually explore as we make our way through the series.  These factors are recognized by specialized brain 'modules' and forwarded to a central action selection system in the mesolimbic area (the reward system), which determines if they are collectively sufficient cause for action.  If so, they're forwarded to brain systems that directly drive the physical movements involved in seeking and consuming food (motor systems).

The term 'homeostasis' is important in biology.  Homeostasis is a process that attempts to keep a particular factor within a certain stable range.  The thermostat in your house is an example of a homeostatic system.  It reacts to upward or downward changes in a manner that keeps temperature in a comfortable range.  The human body also contains a thermostat that keeps internal temperature close to 98.6 F.  Many things are homeostatically regulated by the body, and one of them is energy status (how much energy the body has available for use).  Homeostasis of large-scale processes in the body is typically regulated by the brain.

We can divide the factors that determine feeding behavior into two categories, homeostatic and non-homeostatic.  Homeostatic eating is when food intake is driven by a true energy need, as perceived by the brain.  For the most part, this is eating in response to hunger.  Non-homeostatic eating is when food intake is driven by factors other than energy need, such as palatability, habitual meal time, and food cues (e.g. you just walked by a vending machine full of Flamin' Hot Cheetos).

We can divide energy homeostasis into two sub-categories: 1) the system that regulates short-term, meal-to-meal calorie intake, and 2) the system that regulates fat mass, the long-term energy reserve of the human body.  In this post, I'll give an overview of the process that regulates energy homeostasis on a short-term, meal-to-meal basis.

The Satiety System (Short-Term Energy Homeostasis)


The stomach of an adult human has a capacity of 2-4 liters.  In practice, people rarely eat that volume of food.  In fact, most of us feel completely stuffed long before we've reached full stomach capacity.  Why?

Read more »

WIAW #75

It's WIAW time! And the last one of January. Will 2013 fly the same way that 2012 did?

One thing is for sure: it's going to be just as packed with yummy food!

Old favorites and new favorites, but always lots of flavors and textures in my combos! You can start with some pretty unrelated ingredients...

...and end up with a delicious breakfast or snack! 

As always, there's no better way to start the day than with a Chobani combo full of sweet, crunchy yumminess.

Peanuts, cookies, prunes, cacao nibs, and chickpea snacks on creamy Chobani is pure heaven!

I eat my veggies in unorthodox ways - like with peanut sauce and apples (and bars, of course).

YUM.

I love granola and I love cereal, but I'm of the persuasion that more textures and flavors is very often a good thing. In the above, I paired granola with walnuts, almonds, cheerios, dried cranberries, and chocolate chips. Oh, and greek yogurt (naturally).

A shake of cinnamon for extra yumminess!

And I know I'm probably 19 going on 90, but I love prunes. They taste so good in my yogurt messes!

Anywho, the end of January means that February is right around the bend. For those of us (cough cough, me) who go hard-core for the holidays and have post-Christmas withdrawal, February is a beacon of light with a little mini-holiday (Valentine's Day) to look forward to.

Good thing, too, because January and February (but especially February) are always freeze-your-tailfeathers-off cold! It's absolutely arctic and while I prefer cold weather to hot weather, this sort of icy weather makes walking to class no fun.

So a little V Day cheer is definitely called for.

A lot of products are putting out great Valentine's Day treats already - there are heart shaped baked goods, pastel candy hearts, and red boxes full of chocolate truffles everywhere that you turn! In case your Valentine is into healthier fare, or just in need of a more substantial snack, Balance Bar has a great gift for you to give!

Personally, I would send myself this Valentine's Day tin.

It's filled with two tasty chocolate flavors - Balance Bar Gold Chocolate Mint Cookie Crunch Bars and Balance Bar Chocolate Raspberry Bars.



While they taste like creamy, indulgent dark chocolate bars, they bring more to the table. If you're properly peckish or you need to fuel up for a busy day (or an arctic trek to lecture) these are a good bet.

Balance Bar Gold Chocolate Mint Cookie Crunch

They're fortified with the vitamins and minerals you need to keep your body running smoothly and they come with quite the protein punch, too!



The bars both have Balance Bar's carefully formatted macronutrient ratios to provide you with longer lasting energy.



The ingredients list isn't particularly short, but there isn't anything too awful in there - no high fructose corn syrup, hydrogenated oils, artificial dyes, or fake sugars here!



The chocolate raspberry bar was new to me, but they really nail it! The chocolate is creamy and indulgent, the raspberry flavor permeates the bar (it's a raspberry essence, not awkward chunks of dried raspberry).



Double points for even having rich chocolate chips in there! Yum!

The chocolate mint cookie crunch bar is an old favorite, of course.

As delicious as ever, it's tried-and-true. With all of their tasty flavors, I really can't choose which Balance Bar is the very best!

What's your favorite Balance Bar flavor?

Do you like prunes, too?

When do you start Valentine's Day prep?

Low fat diet leads to a 150% increase in colon cancer

This study was published in the New England Journal of Medicine 2000 Apr 20;342(16):1149-55

 

Study title and authors:

Lack of effect of a low-fat, high-fiber diet on the recurrence of colorectal adenomas. Polyp Prevention Trial Study Group.

Schatzkin A, Lanza E, Corle D, Lance P, Iber F, Caan B, Shike M, Weissfeld J, Burt R, Cooper MR, Kikendall JW, Cahill J.

National Cancer Institute, Bethesda, MD, USA.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/10770979

This study investigated the association between fat and fibre consumption and the development of recurrent colorectal adenomas, which are precursors of most large-bowel cancers. The study lasted for four years and included 1,905 patients who were at least 35 years old and who had had one or more confirmed colorectal adenomas removed. All patients had no history of colorectal cancer.

The patients were assigned into two groups and advised to either:
(i) Lower their fat consumption to 20% of daily calories and up their fibre consumption to 18 grams per 1000 calories. (Lower fat, higher fibre group).
(ii) Carry on with their normal diet (fat consumption of 34% and fibre consumption of 10 grams per 1000 calories). (Higher fat, lower fibre group).

The study found:
(a) Both groups had similar rates of at least one recurrent adenoma although the incidence in the lower fat, higher fibre group was .2% more than the higher fat, lower fibre group.
(b) The lower fat, higher fibre group had a 150% increased risk of developing colorectal cancer compared to the higher fat, lower fibre group.

The data from the study shows that patients with colorectal adenomas have an increased risk of developing colorectal cancer if they follow a low fat, high fibre diet.

Why Do We Eat? A Neurobiological Perspective. Part I

As with all voluntary movements, eating food is an expression of activity in the brain.  The brain integrates various inputs from around the body, and outside the body, and decides whether or not to execute the goal-directed behaviors of food seeking and consumption.  Research has uncovered a lot about how this process works, and in this series I'll give a simplified overview of what scientists have learned about how, and why, the brain decides to eat.

The Gatekeeper of Voluntary Behaviors

Read more »

LeanCuisine Frozen Meals Review

Eating out/ordering in all the time is not only expensive, but it's also not all that healthy. Subsisting on daily Chinese take-out won't help keep you healthy and energized, but if you're unlucky you may become more familiar with food poisoning than you'd like. 

But there just isn't always time to cook! Sometimes you're just hangry (not a typo) and want dinner now! If you want to skip the Tums and save a buck, frozen meals can be a good option.

Lean Cuisine makes healthier frozen meals for when you're in a time pinch and want something tasty and flavorful, but still light. It's great for when you really can't justify cereal and PBJs for dinner (again) and want to add a little veggies and protein in there with your carbs.

To improve on an already good product,  Lean Cuisine put together a Culinary Roundtable (highly acclaimed chefs Michelle Bernstein, Brad Farmerie, Paul Kahan, Anita Lo, Lior Lev Sercarz, and Lucien Vendome) to create their new Culinary Collection. With bolder colors (natural, of course) and seasonal tastes, these new frozen meals are tasty with a little gourmet edge over your usual frozen meal.

There are a bunch of options for meat lovers, but there are even a couple options for vegetarians! I tried their Mushroom Mezzaluna Ravioli.

It has a fraction of the salt, fat, and calories of a typical takeout dinner (while calories = energy = good, you can't eat really heavy all the time without feeling weighed down). It's flavorful with not too much or too little sauce and it actually has more veggies than I'd expected, not less! Particularly the spinach - they know to pile on the good stuff where the veggies are concerned, so your meal gives you those nutrients you need to fuel your busy life!

Further, it doesn't give you the stuff you don't need - there are no preservatives in these frozen meals. 

The ravioli tastes surprisingly fresh for a frozen meal and the mushroom and cheese blend is delightful, especially paired with the creamy sauce and flavorful veggies.

And with all those colors, it's a pretty dinner!

How often do you eat out/order in?

Do you eat frozen dinners?

What are your quick weekday dinner tips?

I have partnered with Lean Cuisine through DailyBuzz Food to help promote their new line of Chef's Pick products. I have been compensated for my time commitment to work with this product. However, my opinions are entirely my own and I have not been paid to publish positive comments. Thank you Lean Cuisine!

Comment Policy

Over the last year, I've noticed that the quality of the comments section here has deteriorated significantly, with a high proportion of poorly grounded and/or disrespectful comments, typically from anonymous or semi-anonymous people.  This is the nature of the Internet I suppose-- comments sections are rowdy places.  But ultimately I do have control over this, and I intend to exert it to maintain a higher level of information quality and decorum in my corner of the Internet.

For the foreseeable future, I'll be moderating comments.  Here are my criteria for deciding whether or not a comment will be published:

1. Value.  Comments should be well thought out, and points supported by research or at least solid logic.  Personal anecdotes are welcome as long as they aren't over-interpreted.  Thoughtful questions are also welcome, although I can't guarantee I'll answer them.  As always, anyone is free to disagree with me in a constructive manner, or simply offer a word of support.  
2. Respect.  Comments should be respectful to me and other commenters, and composed in a concise manner.  It isn't difficult to disagree in a respectful way.
3. On topic.  Comments should be at least somewhat relevant to the subject of the post.
4. Full name.  Attaching your full name to a comment means taking responsibility for what you write.  I'll continue to publish anonymous comments if they add value, but I'll be more likely to publish if you include your full name in your screen name, your profile, or at the bottom of your comment.
5. No ads.  I will not publish links to commercial sites that do not add value to the discussion, nor will I publish any other link I find objectionable.

Because I'll be moderating, I've decided to remove the captcha word authentication, which many people found difficult to use.  We'll see how that goes.  Since I have a lot on my plate, and Whole Health Source is a one-man show, I may not always moderate comments in a timely manner.  I apologize in advance for the inconvenience.  

Lusting After Spring 2013 Collections Part II

Last time we took a look at Zuhair Murad's spring 2013 collection. Today we're looking at Donna Karan's!

Where Zuhair Murad's collection is all about softness, delicacy, and femininity, Donna Karan's is a more mature look, with strong silhouettes and a decided air of professionalism.

Less well suited to garden parties, these looks are perfect for work functions -

Donna Karan

- or even for the office!

Donna Karan

We're seeing more interesting shapes and cutouts, as from previous seasons, in this collection.

Donna Karan

The shoulder seems to be this season's body part of interest.

Donna Karan

And this season Donna Karan is all about ready to wear that's actually ready to wear.

Donna Karan

These are looks that are all highly practical for real life (and actually look comfy!) but also super stylish.  even college girls can easily pull these looks off! 

Now if only these everywoman looks came with everywoman price tags...

Do you follow DKNY PR Girl?

How do you feel about cutouts?

Statins increase the risk of chronic muscle diseases by 286%

This study was published in the Annals of the Rheumatic Diseases 2008 May;67(5):614-9

 

Study title and authors:

Increased exposure to statins in patients developing chronic muscle diseases: a 2-year retrospective study.

Sailler L, Pereira C, Bagheri A, Uro-Coste E, Roussel B, Adoue D, Fournie B, Laroche M, Zabraniecki L, Cintas P, Arlet P, Lapeyre-Mestre M, Montastruc JL.

Unit of Pharmacoepidemiology, EA 3696, Clinical Pharmacology Department, Paul Sabatier University, 37 Allées Jules Guesdes, 31000 Toulouse, France. sailler.l@chu-toulouse.fr

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/17768174

This study evaluated the association between chronic muscle diseases and prior exposure to cholesterol lowering drugs. The study, which lasted for two years, included 37 patients with chronic muscle diseases such as dermatomyositis and polymyositis who were compared to 185 control subjects.

The study found that those who were exposured to statins had a 286% increased risk of dermatomyositis and polymyositis.

Southwestern Vegetable & Egg White Omelet (C3)

Southwestern Vegetable & Egg White Omelet  (C3)

Recipe Author: Gena Campos

This is a yummy and filling breakfast that's easy to make!

Combine:

Egg whites
Peppers
Onions
Jalapeno peppers
Mushrooms
Spinach
Purple Kale

All ingredient amounts are "to taste."

Cook your omelet as you normally would and serve with a small side of sliced strawberries.

Announcing the Ideal Weight Program

I often receive requests from people asking for my overall perspective on fat loss and health.  I share my opinions here, but they're scattered throughout hundreds of posts, there's a lot I haven't had a chance to write about, and I rarely give practical recommendations.  However, I knew I'd eventually put everything together into a cohesive fat loss program-- it was only a matter of finding the right opportunity.

That opportunity presented itself in 2011 when I met Dan Pardi, a researcher whose work focuses on sleep and food intake, and the CEO of a company called Dan's Plan.  I was immediately impressed by Dan because he stood out as someone with a high level of expertise in sleep and physical activity, as well as someone who has successfully lost a substantial amount of fat and kept it off for several years.

Dan and his team had developed a set of unique and engaging tools for tracking weight, sleep, and physical activity to help people maintain daily mindfulness over the simple fundamentals of health.  These tools are 100 percent free and incredibly easy to use, particularly if you sync them with an electronic scale and step counter.  When synced with these devices, the Dan's Plan website automatically uploads and displays your weight, sleep, and physical activity score, as well as integrating them all into a single user-friendly Health Zone Score that lets you know your overall performance at a glance.  Even if you have no interest in fat loss, I highly recommend using the free tracking tools on the Dan's Plan site-- I do.

In early 2012, Dan approached me about creating a fat loss program for Dan's Plan that incorporates their unique tracking tools.  This struck me as an excellent opportunity to create a diet and lifestyle program that combines sound science with exciting new technology.  Dan and I both brought science to the table, and Dan also brought the perspective gained from working with others to help them lose fat, as well as his own successful fat loss experience.  Dan and I have been working hard on this project, and we're finally ready to launch.

I'm happy to announce the Ideal Weight Program, an effective new system for fat loss and maintenance.

What is the Ideal Weight Program?

The Ideal Weight Program is a unique system for fat loss and maintenance that draws from the latest science on diet, physical activity, sleep, and behavior modification, and pairs it with engaging tools that help you define your goals and meet them.  It keeps you consistently focused on the everyday factors that really matter for fat loss, and gives you the skills you need to make sustainable diet and lifestyle changes.  Based on your own goals and priorities, you can choose one of two diet strategies for the initial fat loss phase:

• The Fat Loss and Sustainable Health (FLASH) diet, an intensive high-protein diet for rapid fat loss.
• The Simple Food Diet, a more flexible diet based on whole, natural foods specifically selected for fat loss.  One important goal of this diet is to teach healthy cooking skills, using recipes and tips provided.

These diets are designed to naturally promote a lower calorie intake and fat loss, without requiring calorie counting.  The Ideal Weight Program also includes important physical activity and sleep components, and explains why these are so critical for fat loss and health.  Dan and I discussed some of the principles underlying the Ideal Weight Program on Chris Kresser's podcast recently.

Here's what you get when you sign up:

• Detailed documents that walk you through the program
• Weight, sleep, and physical activity tracking tools tailored for fat loss
• Simple recipes and cooking tips that work with almost anything in your fridge
• Videos that explain the key concepts behind fat loss and maintenance
• An e-book explaining the scientific rationale behind the program

Signing up for the Ideal Weight Program gives you lifetime access to everything.  We've discounted the initial price, because we want to hear your feedback so that we can continue to improve the program over time.  If you follow the link below, first you'll be prompted to sign up for a basic Dan's Plan account, and once you have your account set up, you'll be able to purchase the Ideal Weight Program:

Ideal Weight Program



Financial disclosure: I will receive a portion of the revenue from the sale of the Ideal Weight Program.  I do not receive revenue from the sale of other products associated with Dan's Plan or the Ideal Weight Program (such as the Fitbit, cooking tools, and other programs).

Protein Poppers In A Cup (C3)

Protein Poppers In A Cup (C3)

Recipe Author: Joie Breen Christensen

Carmel flavored protein popper coffee mug edition!

1/2 scoop vanilla protein powder
1 tsp butterscotch ff/sf jello
2 tsp walden farms Carmel sauce
1 1/2 tsp truvia
1/2 egg white or 1 Tbsp egg beaters
1 1/2 tsp almond milk
1/8 tsp baking powder

Mix all ingredients well in a coffee mug and microwave for 1 min 30 seconds and there you have it!

Most of the poppers have similar ingredients so you can use this formula as a starting point for the other flavors too.

Note: This is listed as "Breakfast" but only as a treat in addition to breakfast!

On burning, storing and recomposing.

Burning

I couldn't resist!


On my adventures around the interwebs, I've noticed the following:- "Humans aren't Calorimeters. Therefore calories are irrelevant to humans." While I agree with the first sentence, I don't agree with the second one.

Calorimeters burn (oxidise) foods at high temperatures with a flame using oxygen, which produces carbon dioxide, water (depending on what's being burned) and heat energy.

Humans burn (oxidise) foods at 37ºC with enzymes , charge transporters etc using oxygen, which produces carbon dioxide, water (depending on what's being burned), mechanical energy and heat energy.

As both oxygen and carbon dioxide are gases, these can be measured by respiratory gas analysis to establish the rate of burning and what's being burned at any instant. See It's all in a day's work (as measured in Joules). When resting, burning occurs at a rate of ~1kcal/minute and as it's measured while fasted, ~0.11g/min of fat is burned and ~0.01g/min of carbs is burned. Also note that a lot of mechanical energy can be produced, which can increase the rate of burning by a factor of seventeen.

In conclusion, humans burn (oxidise) foods, though not with a flame and they can produce mechanical energy in addition to heat energy. The rate of burning and what's being burned at any instant can be measured.

Storing

When we eat food, it's digested and absorbed. As a digested meal is absorbed, it appears in the blood as glucose, triglycerides and amino acids. These then disappear from the blood due to burning and storage. See Extended effects of evening meal carbohydrate-to-fat ratio on fasting and postprandial substrate metabolism.

Figure 1 shows the effects of a 100g Oral Glucose load or a 40g Oral Fat load on blood glucose level over a period of 360 minutes. Note that subjects are resting during the 360 minutes. As the 100g Oral Glucose load produces a large blood insulin response (See Figure 2), fat-burning temporarily stops. Therefore, the ~1kcal/minute resting burning rate is derived from carbs. Therefore, the carb-burning rate is ~0.25g/min. At this rate, it would take ~400 minutes to burn 100g of glucose. However, it takes ~180 minutes for blood glucose level to fall from maximum to minimum. Therefore, some of the glucose from the Oral Glucose load is stored (mostly as glycogen in muscles and liver).

Figure 3B shows the effects of a 100g Oral Glucose load or a 40g Oral Fat load on blood triglyceride (fat) level over a period of 360 minutes. Note that subjects are resting during the 360 minutes. As the 40g Oral Fat load produces no significant blood insulin response (See Figure 2), fat-burning is unaffected. Therefore, the fat-burning rate is ~0.11g/min. At this rate, it would take ~364 minutes to burn 40g of fat. However, it takes 180 to 240 minutes for blood triglyceride (fat) level to fall from maximum to minimum. Therefore, some of the fat from the Oral Fat load is stored (as fat in adipocytes) even though there is no significant blood insulin response.

Therefore there are times when stuff is stored and there are other times when stuff is withdrawn from stores.

Recomposing

After doing intense exercise e.g. sprinting, resistance training with weights etc, muscles become very sensitive to insulin. Therefore, if intense exercise is done just before stuff is stored, stuff (amino acids and glucose) is preferentially stored in muscles rather than in adipocytes. This increases muscle mass relative to fat mass.

If non-intense exercise is done at times when stuff is withdrawn from stores, this maximises the amount of fat withdrawn from adipocytes and minimises the amount of stuff (amino acids) withdrawn from muscles. This decreases fat mass relative to muscle mass.

It's therefore possible to increase muscle mass at some times and decrease fat mass at other times while keeping overall mass relatively constant i.e. it's possible to gain muscle and lose body-fat without being in an overall caloric deficit. See Body Recomposition.

MAXimally Delicious Snacking!

Today's review is one of my favorites - a bar review!

Seriously, with my bar obsession and habit of trying new things, you'd think I'be out of new bars to try!

FALSE.

I'd never had a ProMax bar before, but I jumped at the opportunity to try their new Promax LS Bars when I heard that they're new lower sugar bars made the all-natural way: by using a mix of stevia and sugar!

There are four flavors of Promax LS Bars - Chocolate Fudge, Peanut Butter Chocolate, Mocha Latte, and Peanut Butter Cookie Dough. I tried the two original flavors - Chocolate Fudge and Peanut Butter Chocolate.

Each bar is pretty standard in that they have 220 protein-packed calories each. But they definitely are a solid protein source, with 18grams of protein (whey) making them a great choice for the more active among us, too! There are also 11-14 grams of fiber per bar and that comes with only 9g of sugar. While that's not the lowest sugar bar out there, it's pretty great considering that they don't have sucralose  or maltitol or anything like that, like lower sugar bars often do. And they have no HFCS. When you compare those 9g of sugar to the 15-21 grams of sugar in many leading regular protein and energy bars, it really makes a difference.

But enough about the nutritionals of these bars. It's great that they're good for you, but that won't help much if they don't taste good.

Luckily, they do!



The bars of a good size - they're not super wide, but they are quite a bit longer than most energy bars. It's definitely a good size for a snack.



As far as texture goes, you won't mistake these bars for a candy bar. The outside is the same sort of melty candy-bar chocolate that you'd get with a Snicker's bar or the like, but the inside is an unusual (not in a bad way) texture. It's definitely not a grainy type of bar, it's more like a more substantial fudge kind of texture, if that makes any sense.



The chocolate flavor is great, though, as is the chocolate peanut butter.

You can taste the whey protein a little bit but it's not chalky and there's no weird after-taste from the stevia. Some people don't like stevia products because there's often a bitter aftertaste associated with them, but these bars avoided that issue by mixing stevia and sugar for a great tasting natural sweetener blend.

And the peanut butter is really cool because it has a peanut butter core surrounded by chocolate and wrapped in a peanut butter coating.



Yum! Both varieties that I tasted are really quite delicious. I would eat them again, they get a thumbs up!

Have you tried ProMax bars?

What's your favorite texture for a bar?

What's been one of the best things to happen to you this month?

High-fibre supplement (psyllium) linked to colon cancer risk

This study was published in the Lancet 2000 Oct 14;356(9238):1300-6

 

Study title and authors:

Calcium and fibre supplementation in prevention of colorectal adenoma recurrence: a randomised intervention trial. European Cancer Prevention Organisation Study Group.

Bonithon-Kopp C, Kronborg O, Giacosa A, Räth U, Faivre J.

Registre Bourguignon des Tumeurs Digestives, Faculté de Médecine de Dijon, France.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/11073017

Ispaghula husk is a soluble fibre that comes from a shrub-like herb, Plantago psyllium. Ispaghula husk is also known as psyllium, psyllium seed, psyllium husk, ispaghula or ispaghula seed.

Ispaghula husk is a central ingredient in many high-fibre cereals, and is often combined with wheat and oats. It is also contained in many processed foods such as "health drinks", bread, biscuits, rice cakes, instant noodles and other bakery products and is also sold as a supplement such as Metamucil, Colon Cleanse, Serutan, Fybogel, Bonvit, Effersyllium, and Konsyl. 

This study investigated the effect of ispaghula husk supplementation on recurrence of colorectal adenomas in patients with a history of colorectal adenomas. (An adenoma is a benign tumor of glandular origin. Although these growths are benign, over time they may progress to become malignant). The study included 665 patients who received either supplementation or placebo and were followed for three years.

The study found that patients who had the ispaghula husk had a 67% increased risk of recurrence of colorectal adenomas compared to patients who had placebo. 

Warm Winter Salad with Roasted Banana Squash and New Potatoes

Roasted fingerlings, new potatoes and winter squash on baby salad greens.

After a long and restless night I am pondering potato salad and glitter. Sleep deprivation may be less than pleasant but it often breaks loose the inertia of stalled imagination (who among us has the power of will to maintain the status quo of the literal linear world after a scant teaspoon of sleep?). In my experience it is not prudent to ignore gifts of associative flight and whimsy. If one begins threading fingerling potatoes with the sequins of burlesque I say, go for it. 

You never know when such a spinning, sparkling muse will visit again.

It all started with a documentary (on Showtime last night) about the seventies balladeer Paul Williams- a touching story of fame, hunger, redemption and purpose (titled Paul Williams Still Alive because the documentarian had assumed he was dead) that- almost by accident- reveals Paul's award-garnering talent for writing sweet and soulful songs was never balm enough for his childhood wounds. Like so many artists snagged in the media-fueled web of fame + addiction, Paul's appetite for approval trumped all (imagine the tune-smith who wrote Rainbow Connection in an absurdly surreal TV shoot out with sexy Police Woman, Angie Dickinson). Until he got sober. 

And redefined success on his own terms.

Read more + get the recipe >>

Lusting After Spring 2013 Collections Part I

Lord knows my budget isn't big enough to fill my closet with the stunning pieces we've all been drooling over from designers' spring 2013 ready to wear collections.

But a girl can dream, right? If I had all the money in the world, here are some super cute pieces I'd want in my spring 2013 wardrobe! I'm going to make a whole series out of it. Today's post will focus on what Zuhair Murad did right!

Very right.

Zuhair Murad

Strappy and fabulous, these wedges have pretty much everything you'd want in a pair of platforms. They're perfect for pairing with a cute pair of loose white linen pants and a blue button-up, perhaps in navy.

If your event is a bit more formal...

Zuhair Murad

The exquisite detailing on this dress is fantastic and I love the feathers - they add a touch of whimsy! It's a positively delightful creation and would be great for garden parties and cocktail parties alike!

Though the next dress is a bit less versatile, it still achieves that breath-taking femininity that marks Zuhair Murad's spring 2013 collection:

Zuhair Murad

I love the ruffles and if there's a dress that just made for Easter, this is it!

And this dress?

Zuhair Murad

This dress is why I want to get married. 

Bravo, Zuhair Murad has done it again!

Which is your favorite Zuhair Murad piece for the spring?

Abdominal aortic aneurysms expand more with statin use

This study was published in the American Heart Journal 2010 Feb;159(2):307-13

 

Study title and authors:

Association of statin prescription with small abdominal aortic aneurysm progression.

Ferguson CD, Clancy P, Bourke B, Walker PJ, Dear A, Buckenham T, Norman P, Golledge J.

Vascular Biology Unit, Department of Surgery, School of Medicine and Dentistry, James Cook University, Townsville, Queensland, Australia.

 

This study can be accessed at: http://www.ncbi.nlm.nih.gov/pubmed/20152231

Abdominal aortic aneurysm  is recognized as an important cause of death in older men. An abdominal aortic aneurysm is when the large blood vessel (aorta) that supplies blood to the abdomen, pelvis, and legs becomes abnormally large or balloons outward. The larger the aneurysm, the more likely it is to rupture and break open.

The study assessed the association of statin treatment (and other medications) and with abdominal aortic aneurysms expansion.  The study, which lasted for six years, included 652 patients undergoing surveillance of small abdominal aortic aneurysms.

The study found:
(a) Those taking statins had a 23% increased risk of their abdominal aortic aneurysm expanding more than average compared to those not taking statins.
(b) Those taking beta-blockers had a 13% increased risk of their abdominal aortic aneurysm expanding more than average compared to those not taking beta-blockers.
(c) Those taking aspirin had a 10% increased risk of their abdominal aortic aneurysm expanding more than average compared to those not taking aspirin.

The data from the study shows that statin users have an increased risk of larger expansion of abdominal aortic aneurysms compared to non users.

What's Zen Got to Do With It?

I'll admit it: I am a peace junkie. What does that mean, you ask? Well, as a gal who thrives on the hustle and bustle of New York City, I equally crave the sweet surrender of a sun-soaked beach, the quiet of the morning, the blissful aroma of lavender oil, and a steaming hot cup of Yogi tea. I'm quite the dichotomy. I love the zen, but I also need the crazy. You can catch me meditating in a pair of heels with a glass of champagne. I'm kind of like a glam hippie. 

But I always check myself when I feel I'm going off the busy-bee deep end, because too much of anything is never good, and this weekend is one of those times. I've been working like a mad woman putting together events, hosting workshops, and working with my private clients. I seriously love what I do, but mama is on the brink of burn-out. So, I need a little zen in my life. Like I always say, balance doesn't exist. Balance implies we spend equal amounts of time on all areas of our lives, and that is impossible. What we should be striving for is well-roundedness. A little bitta this, a little bitta that.

So this weekend, I'm curling up to my pretty silky pajamas, my yoga mat, my essential oils, and delicious, nourishing foods (and of course, my wine). Glam hippie is coming out to play. If you're feeling stressed (or better yet - if you sense you may be feeling stress sometime soon), be sure to take time to stop and smell the roses (or lavender). Schedule "peace breaks" if you need to. Go for a massage. Take 10 minutes out of the day to meditate. In your heels.

Your body, and brain, will thank you.