Tricked By Food Marketing

I read and witnessed a few things this week that really opened my eyes to just how effective food marketing can be at making adults believe certain things about the foods they eat. Here are a few examples...


1) I read an article in Medical News Today about a study that showed that adults who take a dietary supplement (assuming it was a multivitamin of some sort) are less likely to eat healthy and do things to support their own health and well-being. The following is a passage from the article;

The results from the experiments and survey demonstrated that participants who believed they had taken dietary supplements felt invulnerable to health hazards, thus leading them to engage in health-risk behaviors. Specifically, participants in the perceived supplement use group expressed less desire to engage in exercise and more desire to engage in hedonic activities, preferred a buffet over an organic meal (Experiment 1), and walked less to benefit their health (Experiment 2) than the control group.

Source: iStockPhoto

Just ignore the fact that they are implying that an "organic meal" is automatically better for you than a buffet. I wish they wouldn't have written that. But these experimental results imply that adults are assuming that supplements can make up for a healthy diet. Well unfortunately they are sorely mistaken.



2) I received my Nutrition Action Healthletter in the mail this week, and inside there was an article about how external cues in our environment make us overeat. Two of those cues had to do with food marketing. First, a study showed that people ate 46 percent more calories when they were told a food was "low fat", even if they had rated the food as less appetizing as the original full-fat food. Second, people estimated the calories of an organic food to be 15 to 20 percent lower than it's non-organic counterpart, when in fact they were both the same. Both of these examples indicated that people were influenced negatively by food labels and marketing claims. Low fat does not mean low calories, and neither does "organic". Don't be fooled!



3) I went to dinner on Monday night with a friend from work. She told me she was using Slim-Fast to help her lose some weight. Soon after this she ordered fried chicken and french fries . No joke. To me this indicated that she believed she could lose weight by using Slim-Fast, despite anything else she ate. Maybe I'm wrong, maybe she just wanted a "break from the diet", but really? This is why fad diets don't work. You never learn how to actually eat healthy and keep the weight off after it's lost. I'll wait for her to ask me for help before I offer it, I just kept my mouth shut.

Source: iStockPhoto

Question: How do you react when people tell you something that you know just isn't true? People tell me crazy things they've heard from radio, tv, magazines, etc. all the time. It's hard to keep a straight face sometimes, but I try to give my honest opinion without being rude. That's what I'm here for....right??!!

When Life Gives Your Oranges....

Make orange juice! But, don't throw out the pulp, of course.

The other day I bought a two-pound bag of navel oranges because Nick and I have been eating them like crazy. When I got home I realized I already had a two-pound bag of oranges ...oops!


I quickly peeled ten oranges.......

(we put the orange peels in our compost bin by our garden)

.... and then we made orange juice!


Our ten oranges made about four cups of orange juice. This is exactly why I always tell my clients to choose the whole fruit and/or vegetable over the juice. I could have easily drank two cups of this stuff, which would have filled me up far less than eating five whole oranges. Not to mention the effect it would have on my blood sugar, compared to that of five oranges.


Many juice labels will claim, "2 full servings of fruit in one cup!"


But what they don't mention is that although it may contain the juice of two servings of fruit, and probably 100% of your vitamin C for the day, that doesn't mean it contains all of the nutrients that two servings of whole fruit would provide. Half of the volume from the oranges we juiced was turned into pulp (pictured below).


The first time I posted about our juicer I talked about how delicious this pulp tastes, but I didn't explain why it's so important for health.

Benefits of Pulp
(Source: Superfoods Rx)

- Fiber! The reason the juice would spike my blood sugars so much faster than the actual oranges has a lot to do with the lack of fiber (specifically pectin). When you add extra pulp to your juice, or just eat the whole orange, the pectin fiber will help blood sugars rise steadily and then fall steadily, thus keeping your energy high and your hunger at bay. Fiber is also great for weight management.

- Hesperitin, which is a type of flavanoid, helps revive vitamin C after it's killed by free radicals. In other words, hesperidin strengthens the effect of the vitamin C found in oranges. More hesperitin is found in the pulp.

- There is twice as much vitamin C in the pulp compared to the juice

- Limonene, which is a phytonutrient found in oranges, is found mainly in the pulp and skin. Limonene may help stimulate our antioxidant detoxification system, thus helping to stop cancer before it can begin. Ummm...what more could you ask for?!


And we made popsicles with our OJ!




Stay tuned for my next post, where you will learn what we've been doing with the pulp.

Updates From Last Post: If you didn't read the comment section on my last post, I urge you to. It's filled with so many fantastic opinions and additional information on the topic of protein! I received a few comments about how it's actually not very difficult to get plenty of protein when you are a vegetarian. I do agree with these comments, one hundred percent. These days there are so many fantastic vegetarian sources of protein, and I am certain that many vegetarians (and most vegetarians who read my blog) get plenty of protein. However, I would be willing to bet that on average most vegetarians, especially young ones with little knowledge about nutrition, do have a hard time get enough protein. Have I done the research on this? No. I am making these assumptions based on my own personal experiences as a dietitian. I can't help but put vegetarians in the category of people who may need more protein. But certainly this does not mean all vegetarians are lacking, and this lends more opportunity for dietitians and other nutrition experts to help out as much as possible.

Have a great weekend everyone! Any fun plans?

Protein; Do We Need More?

No, we do not need more. Generally speaking we (Americans) get more protein than we actually need. However, you may be one of the few who don't get enough.

Source: iStockPhoto

Don't get all excited now. I'm not going to tell you that eating more protein will help you build muscle. Nope. In fact, I'll tell you right now that you could triple the recommendation of protein and it will probably make zero difference as far as muscle is concerned. It will most likely cause you to put on extra pounds though, as that extra protein will likely turn to fat (unless you burn it and use it for calories).

Source: iStock Photo

So, who may need more protein? Well you may need more if you aren't getting enough currently. But I'd be willing to bet you're getting plenty of protein, unless of course you fall into one of the following categories;

- Older adults (past age 60)

- Adolescents

- Vegetarians

- Vegans

As we age we slowly begin to lose muscle mass, and at the same time our bodies become less efficient at using the protein we consume. That being said, as we age, we need more protein! According to a recent article in Nutrition Action Healthletter (published by the Center for Science and Public Interest) we should aim for about 20-30 grams of protein per meal (assuming we eat about 3 meals per day). This is especially important for older individuals.

What if you want to consume more than 30 grams? Many people eat a lot of their protein at dinner, and get much more than 30 grams.

Source: iStock Photo

This isn't the best idea because there is actually an upper limit on how much protein your body can use, in one single meal, for muscle synthesis (J. Am. Diet. Assoc. 109:1582, 2009). So what will happen to that protein? It will turn to fat, most likely. Another problem with high protein meals at night is that protein tends to keep you more alert and focused, therefore it may affect your sleep. Try adding more protein in the morning for breakfast, and slightly less at night.

"Good Morning" Sources of Protein

- Greek yogurt

- Regular yogurt

- Cottage cheese

- Milk (be careful with almond milk, it has very little protein)

- Eggs or egg whites

- Nuts and seeds

- Oatmeal

Another important point about the timing of protein consumption is that after a workout you're likely to get the best anabolic (tissue-building) response if you consume some high-quality protein. What about during a workout? Not such a great idea, as the proteins that regulate muscle growth shut down during this time. What if you can't eat right after a workout? That's ok, just try to get some high-quality protein within a couple hours of a workout.

Source: iStock Photo

What type of protein is best? Apparently leucine, which is an essential amino acid, drives a majority of the protein synthesis response (amino acids build proteins, which build muscle) (J Nutr. 136: 533S, 2006) . So after a workout, and especially as you age, focus on consuming some good sources of leucine;

Chicken or turkey breast
Cottage cheese
Pork
Beef (90% lean, if possible)
Fish
Tofu
Yogurt (not Greek!)
Cheddar and swiss cheese
Pasta
Oatmeal

Or you could go the supplement route (my least favorite option, but it does the trick). I do like recommending protein supplements, such as bars and powders, if indeed it's too difficult to consume enough protein through diet, but I think most people can manage this just fine. I also think some protein bars and drinks can be very convenient sources of protein, but they should only be used if you don't have the time to make something else. I'll be creating some videos, relatively soon, talking about my thoughts on protein bars and what I believe to be some better alternatives.

Source: iStock Photo

And how much protein should you get? The RDA is about .36 grams per pound, but if you want to prevent muscle loss as you age, and possibly build muscle, it's a good idea to consume 25 to 50 percent more than the RDA (or the amount of grams equal to half of your body weight in pounds).


Two things to keep in mind;

1) Research indicates that consuming more than double the RDA for protein will not make you build more muscle.

2) You will not and cannot build muscle without resistance training! Keep it up your entire life.

QUESTION: What's your favorite source of high-quality protein? My two favorites are eggs and yogurt.

I received a question on my last post from a reader who was wondering about my exercise routine. Quite honestly, I don't technically have one. There are certain exercises I love and certain exercise equipment I use each and every day, but a "routine" is sort of non-existent. Nonetheless, I will be doing a post on my typical workouts and exercise moves in the next few weeks. Stay tuned!

Today Enjoy Family, Friends, Chocolate and Eggs!

Happy Easter everyone! Did you get a visit from the Easter Bunny??



If your Easter basket is filled with chocolate (or even if you don't celebrate Easter, but just LOVE chocolate!), go ahead and read this article that was published this week titled the "Truth About Chocolate's Benefits". Bottom line: you still need to watch your intake, and the darker the chocolate, the better!

Will you be having eggs on this Easter Sunday? Well then please, read this article about the vast array of health benefits that eggs provide.

QUESTION: What will you do today on this rainy Easter Sunday?

Nick and I finally have a day off together. We're running tons of errands (groceries, things for the yard, etc.) and going to his mom's house for brunch. Have a great day everyone!

I'll be back on Tuesday with a post about.....PROTEIN!

Getting in Shape for Summer

Nick and I are one GIANT step closer to having our workout room complete and ready for our powerful summer workouts. We recently purchased this elliptical from a friend who had decided he did not want it anymore. It was used maybe twenty times. We definitely got a deal! The only bad thing was we had to take it apart before we could get it into the house (our older house is filled with smaller doorways). Once it was in the house Nick amazingly put it back together.



The great thing about this elliptical, compared to our old piece of junk, is that we have control over the resistance (as all ellipticals should allow). It's nice to be able to push myself by increasing the resistance and the incline/decline.


You may also notice that we purchased rubber flooring. I knew we'd be lifting weights in this room and I really wanted to have protection for our nice wooden floors. Also I hate getting sweat on the wooden floors. So far these rubber floors have been perfect. They only cost about $100 (check them out!).

Now all we need is a television so I can do my yoga via Exercise TV. Right now the only television with Exercise TV is in the basement, where there is no sun. It's really hard to get motivated to go down there because it's so depressing, dark and dry.

Source: iStock Photo

When the room is one-hundred percent complete I will share a full picture. I think I may want to paint it. What are some good colors for workout rooms? Any ideas?


I also bought a much needed pair of tennis shoes for summer walks, bike rides, basketball (in our backyard), and obviously indoor workouts. I'm into New Balance. I have crazy feet and these shoes always provide great support and comfort. I bought these off of HollabirdSports.com.


And even though Nick and I are not engaged, we've started planning our wedding. So this is yet another reason why I need to work on keeping my body in good shape. I think we're going to do a cruise wedding with all of our closest friends....I'm very excited! I will keep you updated :)



Stay tuned for a post about the importance of protein. I'll still never support the recreational use of protein powders, or diets that are extremely high in protein, but my next post will discuss the fact that we do probably need more than the RDA, and that some sources of protein are clearly better than others.

QUESTION: Do you have a workout room in your home, or do you prefer going to a gym, or always working out outdoors?

By the way, I received a comment on my asparagus guacamole post yesterday morning from someone who was asking me why I felt it was any healthier than avocado guacamole, which is full of healthy fats. I just want to tell that person to go back and read my post again. Not once did I say it was healthier. The asparagus guacamole contains less calories, more vitamin C and folate, but less of those healthy monounsaturated fats, and possibly less vitamin E. For those who are trying to lose weight the decrease in calories may be beneficial, but for those with heart conditions the monounsaturated fats are a nice benefit. The last section of the post explained how it would be a good idea to use half avocado and half asparagus. Why not have the best of both worlds?!

Asparagus Guacamole

What if you went to Chipotle and asked for guacamole......




And instead of avocado guacamole you got.....asaparagus guacamole!!??



I made asparagus guacamole the other day for some friends and it was a HUGE HIT! Sorry I don't have pictures, but it looked a lot like regular guacamole just a bit more thin and watery. I only had a tiny taste because the onions and garlic called for in the recipe are not part of my low FODMAPs diet, but I had to taste to make sure it was ok before giving it to friends. Here is the recipe;

Asparagus Guacamole

Makes 4 large servings
(Source: AllRecipes.com)

Ingredients

1 pound asparagus
1/2 cup salsa (or green chilis)
1 T chopped cilantro
2 garlic cloves
4 green onions

Directions

1. Place the asparagus in a pot with enough water to cover. Bring to a boil, and cook 5 minutes, until tender but firm. Drain, and rinse with cold water.

2. Place the asparagus, salsa, cilantro, garlic, and green onions in a food processor or blender, and process to desired consistency. Refrigerate 1 hour, or until chilled, before serving.


Nutrition Facts
(Serving size: 1/4 of the batch)

Of course there are some naysayers out there who will refuse to give up their guacamole for asparagus guacamole, but considering all that fiber, vitamin A, vitamin C (and folate), and the incredibly low calorie count, how could you refuse?! Perhaps if you're not one to try new things you could still add a nice succulent avocado to this recipe. After all, avocados are a great source of monounsaturated fats, and the asparagus/avocado guacamole would still be a healthier alternative to most guacamole out there.

QUESTION: Have you ever made guacamole with something other than avocados?

Top Chef Sweet Potato Linguine and "Clean Eating" Fries

Did you watch Top Chef All-Stars this season? If you did you will know Richard Blais, the winner of Top Chef All-Stars, and the most talented and modest man in the kitchen! On one of the last episodes Richard made sweet potato noodles/linguine. If you don't watch the show I'll tell you that they do not show every step in the food preparation process (obviously) so when you see a recipe you want to make you sort of have to guess how to make it (or, as I found out after trying to re-create this recipe, you can actually find ALL the recipes online!!! They also sell a Top Chef cookbook).

Richard made sweet potato linguine that the judges loved. The cameras showed him using a mandoline to shave off long pieces of sweet potato and then adding them to boiling water. I thought, "I can do that!" So I got out my mandoline and started shaving....



My "linguine" were completely choppy and looked ridiculous. As I was boiling the "linguine" I was thinking to myself, "I am just taking a once-healthy sweet potato and ruining it by boiling out all the nutrients!".




It would have been one thing if they had turned out like Richard's, but they certainly did not.

But I still found ways to use my "sweet potato shreds"....



If you want the real recipe check it out here. The recipe is actually for sweet potato linguine with conch and spiny lobster. Richard boiled his "linguine" in chicken stock, not water. Brilliant! If you ever try this recipe, let me know, but I think I've personally given up on the idea of sweet potato noodles. However, I found a recipe for sweet potato fries in my Clean Eating magazine, which I made the other day. This recipe called for egg whites and zero oil, so I was intrigued.

SWEET POTATO FRIES

(The Clean Eating Way)

Ingredients

2 sweet potatoes

1 foamy egg white

Salt/pepper/cumin, whatever you want!

Directions

1. Preheat oven to 425 degrees

2. Slice the potatoes (after washing and trimming the ends) into equally thick pieces

3. Soak in water for 30 minutes (to release the starch)

4. Rinse and pat dry, completely

5. Toss with two foamy egg white (beat an egg white for about a minute to make it foamy) and your favorite spices

6. Lay potatoes on a parchment-lined baking sheet and put in preheated oven.

7. Check for doneness every 15 minutes, and flip once. ** They did not give a time, but it took my fries about 40 minutes to get to proper doneness **

8. Reduce heat to 200 degrees to dry potatoes, for about 15-20 more minutes.

EAT!


These were definitely time consuming, but oh so delicious!

QUESTIONS: Have you ever used egg whites to make fries? What other vegetables have you used to make fries, other than potatoes?

Any fun weekend plans?? I'll be at work!

Hummus for Dessert

I love hummus, but I rarely eat it because of the garlic found in 99% of all hummus' ( I can't eat garlic because it contains FODMAPs). Another reason I've been so adamant about not eating hummus, my entire life, is because of the bean factor (yes, hummus gives me gas, what a surprise!). I used to take one bite of beans and have gas within thirty minutes, but lately I've been able to eat beans without the uncomfortable bloating and gas to follow (and without the use of Beano!). I'm not sure what to think of this. Is this a natural "side-effect" of having been on the low FODMAPs diet for over a year now? Should I be slowly adding these foods back into my diet to see if I can tolerate them? I've read some literature that says yes, which wasn't something I had ever considered. Now that I know I can tolerate beans a bit better, I wonder if I can also tolerate garlic, onions, pears, and apples. I think I'll take this one step at a time.....

Do you ever buy food hoping that since you bought it your significant other (or roommate) would eat it, despite not liking it? It sounds strange, but I bought a can of chickpeas hoping that I could add it to a dinner I made one night even though Nick hates chickpeas. Well, Nick soon assured me he wouldn't eat anything I made with chickpeas, so I decided not open the can. Then I remembered a recipe that Evan posted for Peanut Butter Chocolate Chip Dessert Hummus (garlic free!). I thought maybe if I made this and told Nick it was a "new high protein peanut butter vegetable dip", he would eat it (more on that to come).

Peanut Butter Chocolate Chip Dessert Hummus
(Adapted from The Wannabe Chef)
Makes ~ 2 cups

Ingredients

1 can chickpeas, drained well

1/4 cup dark molasses (**Evan used 1/4 cup + 2 T maple syrup**)

1/4 cup all natural peanut butter

1/2 T vanilla extract

1/4 cup dark chocolate chips (** Evan used milk, I believe **)




Directions
1. Combine the chickpeas, molasses and peanut butter in a food processor. Puree for a little over one minute, or until the mixture is nice and creamy



**Evan suggested peeling the chickpeas for a creamier product, but I did not do this. If I make this again I will definitely peel them.**



2. Add the chocolate chips and mix until they are evenly dispersed.




3. Use this as dip for your favorite veggie, fruit, or crackers!




Nutrition Facts
Serving Size: 2 T

So, did Nick like this? He did, but he said, "the texture is too grainy". This is why I will definitely peel the skins the next time I make this! I ended up eating the entire batch by myself. I couldn't get enough. I ate it for a late night snack/dessert and I dipped celery, carrots and rice cakes. Delicious. And guess what? NO GAS or Beano!!

QUESTION: Do you like chickpeas? What's your favorite way to use chickpeas?

Who Should Take a B-12 Supplement?

I recently started taking B12 (500mcg). The first day I took it I couldn't sleep. To me that meant I was definitely deficient in B12.

The Office of Dietary Supplements says this about B12:

Evidence from the Framingham Offspring Study suggests that the prevalence of vitamin B12 deficiency in young adults might be greater than previously assumed [15]. This study found that the percentage of participants in three age groups (26–49 years, 50–64 years, and 65 years and older) with deficient blood levels of vitamin B12 was similar. The study also found that individuals who took a supplement containing vitamin B12 or consumed fortified cereal more than four times per week were much less likely to have a vitamin B12 deficiency.



They also say:

Individuals with gastrointestinal disorders should probably take a B12 supplement. Individuals with stomach and small intestine disorders, such as celiac disease and Crohn's disease, may be unable to absorb enough vitamin B12 from food to maintain healthy body stores [12,23]. Subtly reduced cognitive function resulting from early vitamin B12 deficiency might be the only initial symptom of these intestinal disorders, followed by megaloblastic anemia and dementia.



I started taking B12 because I'm pretty sure I have some type of malabsorption disorder. When I consume FODMAPs I believe my body has a hard time absorbing other nutrients, such as B12 and magnesium.


Many people think that B12 will give them energy, but in fact that's not the case, unless of course you are deficient (which explains why I was so energized by B12!)



The Office of Dietary Supplements says this about B12, in regards to energy;

Due to its role in energy metabolism, vitamin B12 is frequently promoted as an energy enhancer and an athletic performance and endurance booster. These claims are based on the fact that correcting the megaloblastic anemia caused by vitamin B12 deficiency should improve the associated symptoms of fatigue and weakness. However, vitamin B12 supplementation appears to have no beneficial effect on performance in the absence of a nutritional deficit [81].


B12 is one of the few vitamins that does not seem to pose any danger when high amounts are ingested. It is for that reason than I decided it was worth trying B12, to see if I noticed a difference and to assure myself that I was indeed deficient (sadly). I'm glad I did. I've read some research about how chronic B12 deficiencies may lead to dementia or even Alzheimers. No thanks. Other groups, aside from those with malabsorption/gastrointestinal disorders, who might need a B12 supplement include elderly individuals and vegetarians (especially vegans!).

Sources of B12

Meat

Fish

Poultry

Dairy

Fortified foods (vegan)

Nutritional yeast (vegan)

I'm not even a vegan and I eat nutritional yeast everyday! It's a great replacement for parmesan cheese.

QUESTION: Have you ever talked to someone who told you they take B12 for energy? Now you can tell them it's all in their head! I felt more energy the first couple of days I took the B12, but after that I didn't feel any more energized than normal. Why? Because I believe my levels are finally normal, phew!

Dr. Oz Vs. Gary Taubes and the High Protein Diet

** To be fair to Gary Taubes, about an hour after I published the following post I received a comment from Tyler who told me about this post on Gary's blog. I sort of figured the producers of Dr. Oz had sensationalized Gary's views a bit, but this article really made me feel better about Gary.....thanks Tyler!!! **


Do you watch Dr. Oz? I usually tape it and then watch it only if the topic really interests me (that's typically about once out of every five episodes). Several weeks ago I saw the title "The Man Who Disagrees With Everything Dr. Oz Says". I was enticed! I pushed "play" and quickly realized the "man" was the author of one of my favorite books; Gary Taubes, who wrote the book Good Calories, Bad Calories. If you've read the book, or have heard of the book, you might be thinking, "this is the Atkins diet that this man is promoting! Gina...why do you like this book?!".

In the book Gary Taubes, a writer for the New York Times, discusses years and years worth of literature and research on nutrition, diets, heart disease and obesity, and concludes that sugar and refined carbohydrates are making us fat and putting us at higher risk for chronic diseases (especially heart disease).

Source: iStockPhoto

The book goes into great detail about our endocrine system and I was truly amazed with all that I learned. The book talks about how sugar and refined carbohydrates spike our insulin levels and therefore makes us store more fat (this was not news to me). He discusses how some people store fat more efficiently than others. You may have heard some people say, "I eat a piece of bread and it goes right to my thighs". There is actually some truth to that statement, for certain individuals.

As I read the book it didn't seem like Gary was promoting an Adkins-like diet. In fact, Gary is not a doctor or a dietitian, and he does not talk about any suggestions for a special diet at all (that I can recall). The book is simply scientific evidence that explains how our highly refined carbohydrate diet really is killing us.

Source: iStockPhoto

As I read the book I envisioned Gary's own diet being very healthy, and somewhat low in carbohydrates; lean proteins, plenty of healthy fats, whole grains, and lots of fresh vegetables (and some fruits). As I watched the episode of Dr. Oz I was appalled. Gary Taubes really angered me (if you want to see the video, click here)! He pretty much said we should all be eating a diet that is high in meat, poultry, eggs, and cheese, and the only other foods we should consume are the occasional green vegetable (such as spinach and kale, which are very low carbohydrate foods).

Here Are My Questions For Gary
(many of which were answered in his blog post)!

- What about fish as a protein? Why, on the Dr. Oz show, did you only focus on chicken, beef and even pork rinds?!

- What about other low carbohydrate vegetables such as pumpkin, mushrooms, turnips, tomatoes, onions, spaghetti squash and zucchini?? We need to vary the colors of produce we consume. Green veggies are great, but orange, purple, red and white are important too!

Source: iStockPhoto

- Why can't we eat more than just one serving of those green vegetables, per day? Where is the research that says only eating one serving of green veggies (with NO OTHER COLORS) is actually healthy?!

- Why did you refuse to share your cholesterol levels with Dr. Oz? He asked you, but you refused to report the numbers. Is there something you are hiding?? Is it possible that the long-term effects of such a crazy and unbalanced diet are actually worse than you envisioned?

- How could you go on the Dr. Oz show and not at least mention that you should be supplementing essential nutrients such as calcium and vitamin D if you decide to do such a diet? You know that many Dr. Oz fans are women are in their 40s and 50s, desperate to lose weight, and willing to try whatever they can to lose it. If they try this pathetic diet they will likely be deficient in many nutrients that are especially important for their age group (hello...where's the milk?!). At least tell them the facts! And don't tell them they will get their calcium from the green leafy vegetables, that just doesn't cut it.

Bottom Line

- I agree that refined carbohydrates are bad, but I don't agree that you're better off eating zero carbohydrates. I happen to believe that the fiber found in whole grains can actually help people lose weight. Did you find any research on that??!!

- I agree that eating less carbohydrates will help you lose weight, but if you're going to decrease your carbohydrate intake don't substitute high fat processed meats. You may lose weight, but your chances of getting cancer will skyrocket.

- If you decide to take Gary's advice, do yourself a favor and eat better sources of protein, such as fish, grass-fed beef and fresh poultry. Also, include some more of those low carbohydrate vegetables that I listed above! And please, get at least once decent serving of whole grains. One serving of oatmeal (not instant) will provide about 45 grams of whole grain. And of course, take some extra calcium and vitamin D.


QUESTION: Did you watch this episode of Dr. Oz? What are your thoughts about Gary Taubes and his extreme views? Please read Gary's post (in response to the show I just wrote about) if you can! It really makes me lose respect for Dr. Oz and his producers.

Sea Scallops and Tomato Compote, Served Over Polenta

A few weeks ago Nick and I had our friends Michelle and Sean over for dinner. I've never been much for throwing nice dinner parties, but I really had fun this time and I tried not to take it too seriously. Our kitchen/dining area is very small, but it worked out just fine. Our table was the perfect size for four people. The appetizer in the middle of the table was bruschetta (store bought, I'll admit!). For dinner I made sea scallops with a tomato compote. I got the recipe from a local grocery store, but had to make some modifications because I do not eat onions or garlic.

Sea Scallops and Tomato Compote, Served Over Polenta

Ingredients
(Serves 4)

1 1/4 lbs. sea scallops
2 T olive oil (** I used 2 T Smart Balance butter blend sticks**)
1 small onion, chopped (** I used red peppers **)
1 clove garlic, crushed (** I used 2 tsp cumin **)
1 can diced tomatoes in juice
1 T red wine vinegar
1/4 tsp. pepper
1/4 tsp. salt
1/3 cup kalamata olives, pitted and chopped
Microwave polenta

Instructions

1. In 12-inch skillet, heat 1 T oil on medium heat until hot.
2. Add onion (red pepper for me!) and cook 6 to 8 minutes or until soft and golden, stirring occasionally.
3. Stir in garlic (cumin for me!); cook 1 minute
4. Add tomatoes with juice, vinegar, and 1/8 tsp. black pepper
5. Heat to boiling on medium-high
6. Cook 8 to 10 minutes or until thickened, stirring occasionally.
7. Stir in olives; transfer tomato compote to bowl; cover to keep warm
8. Meanwhile, prepare Microwave polenta (read directions on your polenta mix to see how much to make)

9. Remove and discard tough crescent-shaped muscle from each scallop
10. Dry with paper towels (dry well).
11. Evenly season scallops, on both sides, with 1/4 tsp. salt and 1/8 tsp. pepper
12. In 12 inch skillet, heat remaining oil on medium-high heat until hot.
13. Add scallops and cook 5 minutes or until opaque throughout and lightly browned on both sides.
14. Serve with tomato compote and polenta


Everyone loved this! I was so proud :) Seriously, it tasted amazing. I could have easily consumed two plates full, but I was too busy drinking wine and making room for dessert. The dessert was simple, just an angel food cake served with gelato and fresh strawberries. I forgot to take a picture, so instead I will show you a picture of the chocolate chunk low-fat ice cream I made the other day!

Question: What was the last delicious meal you made for someone other than just yourself??

By the way, today is Sunday and I am actually not at work! I took this day off because I'm going shopping for some clothes and shoes with my very good friend Cathy. I'm officially sick of my clothes and I'll admit I still wear some clothes from high school!! Hey, they still look good, why not?!

Have a great day everyone!