This recipe is from Cooking Light. It is a quick main dish but good enough for company. Do not try to cook this ahead with the shrimp in it, the shrimp will get rubbery. This dish has wonderful contrasts: sweet shrimp and tomato, sour lemon juice, and tart feta cheese. You may use sea scallops instead of shrimp.
Add them to simmering sauce, put in feta, cover and cook 6 minutes.
Serves 2, may be doubled or tripled but you’ll need a large frying pan. You may make the sauce ahead and freeze it in serving sizes. I had wonderful San Marzano plum tomatoes in my garden this year, so my freezer has lots of this sauce in it, ready for a quick meal. We had it last night for our family Sunday supper with my step son, his wife and our beautiful granddaughter, who loves shrimp!
For 2 people:
½ -3/4 lbs. raw shrimp, cleaned (use 7 of the 21-15 per pound size per person)
Few drops olive oil
4 cloves garlic (or less, to taste), minced or put through a garlic press
¼ cup fresh snipped parsley (don’t use dried)
6 medium to large ripe tomatoes, chopped
juice 1 lemom
salt and pepper to taste
1/3 cup chopped feta cheese
Have all ingredients prepared and ready to add to the pan.
Have the pasta cooking, or make the sauce ahead. To make sauce, heat a frying pan then put olive oil in it and add garlic. Stir around 30 seconds, then add tomatoes, bring to boil, add lemon juice, parsley, salt and pepper. Cook for a few minutes to reduce the sauce a bit. Keep the heat up, and lay the shrimp on its side in the pan. Cook about 1 minute, turn the shrimp over, scatter the feta cheese around the pan, cover the pan and lower heat. Cook 3 to 4 minutes more (the feta will not melt completely a few small chunks will remain). Serve over pasta.
A low cal but full of flavor dinner, complete it with a big salad.
Monday, December 31, 2007
Wednesday, December 26, 2007
No Guilt Leftover Turkey
With the last remnants of Christmas day removed from my kitchen floor, I'm now ready to turn my efforts to the leftover turkey. What ever I can nicely slice from the breast, I'll wrap tightly for sandwiches. With the rest, I'll make a delightful turkey salad, with one of my favorite low fat substitutions for moisture.
I'll use my food processor to cut the turkey into small chunks, then add some celery, onion powder and salt and pepper to taste. But to avoid the many calories of mayonnaise, I will use mostly non fat plain yogurt for moisture, and just a small amount of light mayo. I don't even bother telling anyone what's in it, unless they are concerned about a high calorie salad. Put together this way, you do not taste "yogurt," you taste the turkey. I use this same recipe for chicken and tuna salad, also. And I put plain non fat yogurt on my baked potato. If you were blind folded, you would probably think it was sour cream. Try it!
I did make sure all the desserts left with my guests, so all that's left is, in fact, just some turkey. I didn't tell anyone at the table that the potatoes, turnip, dressing and gravy were fat free. But judging by their quick disappearance, they were enjoyed by all.
And I did have one lovely serving of "Death by Chocolate." It was worth the calories.
I'll use my food processor to cut the turkey into small chunks, then add some celery, onion powder and salt and pepper to taste. But to avoid the many calories of mayonnaise, I will use mostly non fat plain yogurt for moisture, and just a small amount of light mayo. I don't even bother telling anyone what's in it, unless they are concerned about a high calorie salad. Put together this way, you do not taste "yogurt," you taste the turkey. I use this same recipe for chicken and tuna salad, also. And I put plain non fat yogurt on my baked potato. If you were blind folded, you would probably think it was sour cream. Try it!
I did make sure all the desserts left with my guests, so all that's left is, in fact, just some turkey. I didn't tell anyone at the table that the potatoes, turnip, dressing and gravy were fat free. But judging by their quick disappearance, they were enjoyed by all.
And I did have one lovely serving of "Death by Chocolate." It was worth the calories.
Sunday, December 23, 2007
Two Nights Before Christmas
December 23 and I'm just staying away from the cookies. I managed to keep them out of my house. I'm not usually a big sweet lover, but if I start on cookies I could just keep going. I am giving myself permission to have dessert tomorrow night (Christmas Eve with extended family), and on Christmas, when my immediate family is here for dinner. After a number of years I've noticed something that never, never used to happen: when I have given myself permission in advance, about half the time I actually end up not wanting the dessert, or maybe just a taste.
For us now, the greatest joy in Christmas is our children and 3 wonderful grandchildren. They are fun ages, 3, 4 1/2 and 7, all big personalties brimming with fun.
As we celebrate the birth of our Savior, I will remember as I have for many years, to be thankful for my personal visits from the Holy Spirit, which still sustain me as I continue to seek a healthy life. It seems each year brings more to be thankful for. I certainly didn't know, just one year ago, when I decided to do my first Triathlon in 2007, all the many joys it would bring me. I'm more fit, and a bit trimmer. I have a new confidence in myself, and for the firts time know the difference between training and exercising. I have a passion for riding my bike outdoors and drinking in the wonders of this earth, riding behind my dear friend and training partner Laura. And I have precious new friends, with whom I will journey in 2008 to the Danskin Triathlon in Webster, MA.
Thank you, our Loving and Wonderful God, for all that you have given me.
For us now, the greatest joy in Christmas is our children and 3 wonderful grandchildren. They are fun ages, 3, 4 1/2 and 7, all big personalties brimming with fun.
As we celebrate the birth of our Savior, I will remember as I have for many years, to be thankful for my personal visits from the Holy Spirit, which still sustain me as I continue to seek a healthy life. It seems each year brings more to be thankful for. I certainly didn't know, just one year ago, when I decided to do my first Triathlon in 2007, all the many joys it would bring me. I'm more fit, and a bit trimmer. I have a new confidence in myself, and for the firts time know the difference between training and exercising. I have a passion for riding my bike outdoors and drinking in the wonders of this earth, riding behind my dear friend and training partner Laura. And I have precious new friends, with whom I will journey in 2008 to the Danskin Triathlon in Webster, MA.
Thank you, our Loving and Wonderful God, for all that you have given me.
Thursday, December 20, 2007
The Four Habits of Healthy People
The are many ways to lose weight, although some are definitely better than others. What matters, however, is keeping it off. Research show that only about 5% of people who take off substantial amounts of weight manage to keep it off.
So the smart people who publish the Harvard Medical Newsletter wondered, "What do the 5%, years later, have in common in terms of health habits?" The answer is in a way, not much, but in another way, profoundly revealing:
1. They exercise. Yup. In fact the greatest predictor of long term weight loss success is exercise. Our bodies were designed to work hard, and we must do it periodically to be healthy.
2. They eat breakfast. More on this subject later, but bet you knew it'd be here with the healthy habits.
3. They eat a "food pyramid" diet. At least 50% of their calories come from carbs, about 20% from protein and about 30% from fat.
4. They monitor themselves regularly. This may mean weighing, or, as I do, use that pair of jeans that you should be able to slip into easily. Especially for women, the scale may lie, but the clothes don't.
Don't wait to make these your habits. Give yourself the best Christmas present of all. And ask for help when you need it.
So the smart people who publish the Harvard Medical Newsletter wondered, "What do the 5%, years later, have in common in terms of health habits?" The answer is in a way, not much, but in another way, profoundly revealing:
1. They exercise. Yup. In fact the greatest predictor of long term weight loss success is exercise. Our bodies were designed to work hard, and we must do it periodically to be healthy.
2. They eat breakfast. More on this subject later, but bet you knew it'd be here with the healthy habits.
3. They eat a "food pyramid" diet. At least 50% of their calories come from carbs, about 20% from protein and about 30% from fat.
4. They monitor themselves regularly. This may mean weighing, or, as I do, use that pair of jeans that you should be able to slip into easily. Especially for women, the scale may lie, but the clothes don't.
Don't wait to make these your habits. Give yourself the best Christmas present of all. And ask for help when you need it.
Wednesday, December 19, 2007
The Turnip
If you are a New Englander, yellow turnip, which is actually a rutabaga, is part of your holiday meal with turkey. This rock hard, wax coated, big yellow vegetable can be challenging just to cut up! But there is a way to do it easily. Peel it with a knife, then stab it several times. Put it on a plate and microwave it for 3 minutes, several times, turning it after each 3 minute segment. Do a total of 15 minutes, then let it sit for a while. It will now be soft enough to cut easily, finish it off by boiling as usual.
When you mash it, just add a bit of milk. It doesn't need butter, honest. Why take a nutritional powerhouse and turn it into a fatty side dish? Put some fat free gravy on it and enjoy without guilt. Remember, each tablespoon of butter is 100 unnecessary calories.
Make a nice leafy green salad with lots of other vegetables in it for color, and your dinner is complete. I used to make lots of other dishes and have lots of leftovers. Now, just some turkey will be leftover.
And go ahead and have a yummy dessert. Make something so good it worth the calories. Give the leftover dessert away so it can't tempt you on the 26th and thereafter!
When you mash it, just add a bit of milk. It doesn't need butter, honest. Why take a nutritional powerhouse and turn it into a fatty side dish? Put some fat free gravy on it and enjoy without guilt. Remember, each tablespoon of butter is 100 unnecessary calories.
Make a nice leafy green salad with lots of other vegetables in it for color, and your dinner is complete. I used to make lots of other dishes and have lots of leftovers. Now, just some turkey will be leftover.
And go ahead and have a yummy dessert. Make something so good it worth the calories. Give the leftover dessert away so it can't tempt you on the 26th and thereafter!
Tuesday, December 18, 2007
Cranberry Relish/Chutney Worth Every Calorie
This is actually a very simple recipe. The crystallized ginger is probably in the spice section (usually in a spice jar) in your supermarket. A full recipe makes a lot. I made the full recipe and froze it in two containers, I'll only need one Christmas Day.
CRANBERRY SAUCE WITH CRYSTALLIZED GINGER
This easy recipe puts a different twist on ho hum cranberry relish. It’s so good your family may want it on their toast the next morning, if there is any left over. It has no less calories than the stuff from the can, but it’s much more worth the calories!
2 12-ounce bags cranberries
1 1/2 cups sugar
1 cup orange juice
1 cup water
1 tablespoon grated orange peel
1 teaspoon ground ginger
1/2 cup (about 2 ounces) minced crystallized ginger
Combine first 6 ingredients in heavy medium saucepan. Bring to boil, stirring until sugar dissolves. Boil until cranberries pop, stirring occasionally, about 5 minutes. Cool. Mix in crystallized ginger. (Can be prepared 3 days ahead. Cover and refrigerate.)
CRANBERRY SAUCE WITH CRYSTALLIZED GINGER
This easy recipe puts a different twist on ho hum cranberry relish. It’s so good your family may want it on their toast the next morning, if there is any left over. It has no less calories than the stuff from the can, but it’s much more worth the calories!
2 12-ounce bags cranberries
1 1/2 cups sugar
1 cup orange juice
1 cup water
1 tablespoon grated orange peel
1 teaspoon ground ginger
1/2 cup (about 2 ounces) minced crystallized ginger
Combine first 6 ingredients in heavy medium saucepan. Bring to boil, stirring until sugar dissolves. Boil until cranberries pop, stirring occasionally, about 5 minutes. Cool. Mix in crystallized ginger. (Can be prepared 3 days ahead. Cover and refrigerate.)
Delightful Stuffing/Dressing
Wild Rice Dressing
With very little fat, and some interesting flavors, everyone will enjoy this stuffing
4 cups water
1 cup wild rice
1 1/2 teaspoons salt
1/2 lb crusty white bread, cut into 1/2-inch cubes 6 cups, or use prepared bread mix for stuffing
1 T butter
2 cups diced (1/3 inch) onion
2 cups diced (1/3 inch) celery
2 cups diced (1/3 inch) apple
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh sage or 1 1/2 teaspoons dried, crumbled
2 teaspoons finely chopped fresh marjoram or 1/2 teaspoon dried, crumbled
1 teaspoon finely chopped fresh thyme or 1/4 teaspoon dried, crumbled (If you used prepared stuffing mix, you don’t need the herbs).
1/2 teaspoon black pepper
1 cup dried cranberries (5 oz)
1 cup turkey stock or chicken broth, or enough to make the stuffing nicely moist
Bring water to a boil in a 2-quart heavy saucepan, then add rice and 1/2 teaspoon salt. Reduce heat to low and cook, covered, until rice is tender and most grains are split open, 1 to 1 1/4 hours (not all liquid will be absorbed). Drain well in a colander and spread out in a baking pan to cool completely.
Melt butter in a large nonstick skillet over moderate heat, then cook onion and celery, stirring, until softened, about 8 minutes. Add apple and cook, stirring, until crisp-tender, about 5 minutes. Stir in herbs, pepper, and remaining teaspoon salt and cook, stirring, 2 minutes. Transfer to a large bowl and toss with rice, bread, and dried cranberries.
Increase oven temperature to 450°F and spray a shallow 3-quart baking dish (13 by 9 inches).
Spread stuffing evenly in baking dish and drizzle with turkey or chicken stock, until it is at the moistness level you want. Bake, covered tightly with foil, in upper third of oven until heated through, about 20 minutes. Remove foil and bake until top is browned, 10 to 15 minutes more.
Cooks' notes:
• Rice can be cooked 2 days ahead and cooled, uncovered, then chilled, covered.
• Stuffing can be assembled (without drizzling with stock and melted butter), but not baked, 1 day ahead and cooled, uncovered, then chilled, covered. Bring to room temperature before proceeding.
With very little fat, and some interesting flavors, everyone will enjoy this stuffing
4 cups water
1 cup wild rice
1 1/2 teaspoons salt
1/2 lb crusty white bread, cut into 1/2-inch cubes 6 cups, or use prepared bread mix for stuffing
1 T butter
2 cups diced (1/3 inch) onion
2 cups diced (1/3 inch) celery
2 cups diced (1/3 inch) apple
1/4 cup finely chopped fresh flat-leaf parsley
2 tablespoons finely chopped fresh sage or 1 1/2 teaspoons dried, crumbled
2 teaspoons finely chopped fresh marjoram or 1/2 teaspoon dried, crumbled
1 teaspoon finely chopped fresh thyme or 1/4 teaspoon dried, crumbled (If you used prepared stuffing mix, you don’t need the herbs).
1/2 teaspoon black pepper
1 cup dried cranberries (5 oz)
1 cup turkey stock or chicken broth, or enough to make the stuffing nicely moist
Bring water to a boil in a 2-quart heavy saucepan, then add rice and 1/2 teaspoon salt. Reduce heat to low and cook, covered, until rice is tender and most grains are split open, 1 to 1 1/4 hours (not all liquid will be absorbed). Drain well in a colander and spread out in a baking pan to cool completely.
Melt butter in a large nonstick skillet over moderate heat, then cook onion and celery, stirring, until softened, about 8 minutes. Add apple and cook, stirring, until crisp-tender, about 5 minutes. Stir in herbs, pepper, and remaining teaspoon salt and cook, stirring, 2 minutes. Transfer to a large bowl and toss with rice, bread, and dried cranberries.
Increase oven temperature to 450°F and spray a shallow 3-quart baking dish (13 by 9 inches).
Spread stuffing evenly in baking dish and drizzle with turkey or chicken stock, until it is at the moistness level you want. Bake, covered tightly with foil, in upper third of oven until heated through, about 20 minutes. Remove foil and bake until top is browned, 10 to 15 minutes more.
Cooks' notes:
• Rice can be cooked 2 days ahead and cooled, uncovered, then chilled, covered.
• Stuffing can be assembled (without drizzling with stock and melted butter), but not baked, 1 day ahead and cooled, uncovered, then chilled, covered. Bring to room temperature before proceeding.
Fat Free Potatoes
This recipe is my version of an idea from The Almost Vegetarian Cookbook. I have made a few changes to simplify it even more.
· Peel (you may skip the peeling if you’d like) and cook potatoes as usual. Drain in pan. Red potatoes or Yukon gold are especially good.
· For each potato cooked, add 1 T no fat cottage cheese and 1 t. skim milk (bring these to room temp first).
· Whip potatoes with an electric mixer, add more milk if needed and salt and pepper to taste. You may also use a masher.
To make these more flavorful, add roasted garlic. You need one large clove garlic per potato, more if you’d like.
· Peel the cloves and wrap securely in aluminum foil. Bake at 325 degrees for 25 minutes (or adjust roasting time if you have something else in the oven at a different temperature).
· Once you remove the garlic from the oven, keep the foil on and tightly sealed until you add the garlic to the potatoes.
You may make this dish ahead of time and reheat before serving, you will not lose any flavor. Always make extra, they are great leftover.
Don’t tell anyone these are fat free, they won’t be able to tell the difference.
If you are garlic phobic and want some added flavor, put a little ground rosemary ( 1/2 teaspoon per 4 potatoes) in before mashing or whipping.
· Peel (you may skip the peeling if you’d like) and cook potatoes as usual. Drain in pan. Red potatoes or Yukon gold are especially good.
· For each potato cooked, add 1 T no fat cottage cheese and 1 t. skim milk (bring these to room temp first).
· Whip potatoes with an electric mixer, add more milk if needed and salt and pepper to taste. You may also use a masher.
To make these more flavorful, add roasted garlic. You need one large clove garlic per potato, more if you’d like.
· Peel the cloves and wrap securely in aluminum foil. Bake at 325 degrees for 25 minutes (or adjust roasting time if you have something else in the oven at a different temperature).
· Once you remove the garlic from the oven, keep the foil on and tightly sealed until you add the garlic to the potatoes.
You may make this dish ahead of time and reheat before serving, you will not lose any flavor. Always make extra, they are great leftover.
Don’t tell anyone these are fat free, they won’t be able to tell the difference.
If you are garlic phobic and want some added flavor, put a little ground rosemary ( 1/2 teaspoon per 4 potatoes) in before mashing or whipping.
Fat Free Gravy
There is no reason to avoid having some luscious gravy on your holiday turkey, potatoes, dressing and even those turnips. There is every reason to avoid making traditional gravy, which contains all the fat, usually a considerable amount, of the meat drippings.
To defat the drippings, buy a gravy separator. It looks a bit like a measuring cup, but the spout begins at the bottom and extends past the top. Put the drippings in the separator and wait just a minute for the fat to settle on the top. The separator then allows you to pour off the fat-free drippings from the bottom, stopping in time to avoid the fat. If you are concerned about a lack of gravy volume from this step, add some (reduced) canned low salt broth or even some prepared fat free jarred gravy. Combined with your home cooked drippings and favorite seasonings, the final product will taste homemade.
You can also cook the neck with some onion and celery, reduce the liquid, and add this to your fat free dripping.
To defat the drippings, buy a gravy separator. It looks a bit like a measuring cup, but the spout begins at the bottom and extends past the top. Put the drippings in the separator and wait just a minute for the fat to settle on the top. The separator then allows you to pour off the fat-free drippings from the bottom, stopping in time to avoid the fat. If you are concerned about a lack of gravy volume from this step, add some (reduced) canned low salt broth or even some prepared fat free jarred gravy. Combined with your home cooked drippings and favorite seasonings, the final product will taste homemade.
You can also cook the neck with some onion and celery, reduce the liquid, and add this to your fat free dripping.
Christmas Dinner
Some simple modifications, which do not take away from taste, can lighten up your Christmas dinner. We're having roast turkey, per husband Peter's request.
Making a great turkey is challenging because the breast cooks before the legs and can dry out. There are two ways around this, brining, which draws salt and sugar into the meat (google "brining turkey"), which I won't do this year; and keeping the breast moist by putting some stuffing or even plain bread over it. Using your hands, separate the skin over the breast from the meat, then cover it with at least 1/2 inch of stuffing or some bread slices. Roast as usual. You won't have the picture perfect looking bird, but it will taste great. Be sure to let the turkey "rest" at least 15 minutes before carving.
Next entry, fat free gravy.
Making a great turkey is challenging because the breast cooks before the legs and can dry out. There are two ways around this, brining, which draws salt and sugar into the meat (google "brining turkey"), which I won't do this year; and keeping the breast moist by putting some stuffing or even plain bread over it. Using your hands, separate the skin over the breast from the meat, then cover it with at least 1/2 inch of stuffing or some bread slices. Roast as usual. You won't have the picture perfect looking bird, but it will taste great. Be sure to let the turkey "rest" at least 15 minutes before carving.
Next entry, fat free gravy.
Sunday, December 16, 2007
The Skinny on Fats
OK. Saturated is bad, no? People are changing their minds on that. Does your cholesterol intake raise your blood Cholesterol? Canola, olive, safflower, corn are all equally good fats, Yes? And what are those omega 3 fats? Trans fats are bad? How do I find them?
You could go crazy trying to keep up with all the confusing stuff coming out about fat. Here are some useful, simple, facts:
1. Eating cholesterol does not raise blood cholesterol. Blood cholesterol is strongly related to how much Saturated Fat and refined carbs you eat. Cholesterol is made in our liver, and is essential for life (a component of many hormones). Eating eggs and shrimp, both high in cholesterol is fine, and even a good idea. Avoiding the removable fat on most meat is a good idea, as is limiting refined carbs, like sugar and white flour. Notice I said "limiting," not eliminating.
2 Trans Fats are bad actors. There are small amounts in natural products, but the biggest sources are man made. They are made from vegetable oils, to make them stable at room temperature. Our bodies are probably not designed to handle a lot of them. Older margarines, solid Crisco, and Cool Whip come to mind as having a lot of trans fats. But there is a lot hidden in prepared foods, labeled as "partially hydrogenated" soy or other vegetable fat. Read labels, you want to avoid these if you can.
3. Most fats that are liquid at room temperature are better for us, but the healthiest is actually extra virgin olive oil. It is made from the first pressing of the olives, and not chemically extracted. It is not suitable for baking because of its taste, next best is Canola oil, a tasteless oil with a high smoke point, so it's good for cooking and baking. For lower temperature sauteing you can use olive oil. Make your salad dressings with it. The bottled dressings may say "olive oil" but you don't know what kind.
4. Omega3 and omega6 fats are "essential" fatty acids. We need them but our body cannot make them from other fats. Fatty fish like Salmon have abundant amounts, as does Olive oil. Flax seed oil is another good source, so is Cod Liver Oil (both as supplements). If you use primarily extra virgin olive oil and eat some fish every week, you probably get enough. The latest buzz is about the ratio of omega 3 and omega 6. That's way too complicated for us. The ratio in olive oil makes it a superior fat to Canola, however.
Quick and dirty summary: avoid or limit fats that are solid at room temperature. Extra Virgin Olive Oil should be your #1 fat, Canola when you need to use higher temperature's. Eat some fish every week, especially Salmon if you like it. Read labels to try to stay away from anything "partially hydrogenated."
You could go crazy trying to keep up with all the confusing stuff coming out about fat. Here are some useful, simple, facts:
1. Eating cholesterol does not raise blood cholesterol. Blood cholesterol is strongly related to how much Saturated Fat and refined carbs you eat. Cholesterol is made in our liver, and is essential for life (a component of many hormones). Eating eggs and shrimp, both high in cholesterol is fine, and even a good idea. Avoiding the removable fat on most meat is a good idea, as is limiting refined carbs, like sugar and white flour. Notice I said "limiting," not eliminating.
2 Trans Fats are bad actors. There are small amounts in natural products, but the biggest sources are man made. They are made from vegetable oils, to make them stable at room temperature. Our bodies are probably not designed to handle a lot of them. Older margarines, solid Crisco, and Cool Whip come to mind as having a lot of trans fats. But there is a lot hidden in prepared foods, labeled as "partially hydrogenated" soy or other vegetable fat. Read labels, you want to avoid these if you can.
3. Most fats that are liquid at room temperature are better for us, but the healthiest is actually extra virgin olive oil. It is made from the first pressing of the olives, and not chemically extracted. It is not suitable for baking because of its taste, next best is Canola oil, a tasteless oil with a high smoke point, so it's good for cooking and baking. For lower temperature sauteing you can use olive oil. Make your salad dressings with it. The bottled dressings may say "olive oil" but you don't know what kind.
4. Omega3 and omega6 fats are "essential" fatty acids. We need them but our body cannot make them from other fats. Fatty fish like Salmon have abundant amounts, as does Olive oil. Flax seed oil is another good source, so is Cod Liver Oil (both as supplements). If you use primarily extra virgin olive oil and eat some fish every week, you probably get enough. The latest buzz is about the ratio of omega 3 and omega 6. That's way too complicated for us. The ratio in olive oil makes it a superior fat to Canola, however.
Quick and dirty summary: avoid or limit fats that are solid at room temperature. Extra Virgin Olive Oil should be your #1 fat, Canola when you need to use higher temperature's. Eat some fish every week, especially Salmon if you like it. Read labels to try to stay away from anything "partially hydrogenated."
Treating Type 2 Diabetes
Merry asked a great follow up question. Since the Pima ancestors did not develop Diabetes, is it possible to reverse the disease? The answer is yes, but you need to adopt a lifestyle akin to generations ago.
Dr. Garber said that exercise is the most important treatment for overcoming insulin resistance. Combined with a healthy diet of whole grains, lean protein, fruits and veggies you can conquer the disease.
Avoid what I call "empty" carbs: too much sugar, too much white flour, too much white rice, etc. Carbs should deliver more than just calories.
Eat the fruit, don't drink the fruit juice. The fruit has all the vitamins and minerals, but fiber too, and it makes you feel fuller. Eat the grain as close as possible to how it was grown. Old fashioned rolled oats can be cooked in a bowl in the microwave in about 2 minutes, add some milk or better yet a fat and sugar free yogurt and you have a quick hearty breakfast. There are many good whole grain cold cereals, become a label reader. Don't avoid whole eggs, they are low in calories, and loaded with high quality protein. Have them with some whole grain toast or whole grain English muffin. Lunch is easy, a sandwich on rye or whole wheat. Use mustard and just a little light mayo. I have the luxury of being home at lunch time most days, and I make myself a burger from 93% lean beef.
This blog will contain lots of calorie reducing hints over time.
Now to the exercise part. Merry says she and her husband walk a lot, and they live in a rural area with no easy access to a gym. You are off to a good start. You need to kick up the intensity in your walks, so that when you return you are sweaty. Can you add some good sized hills? Pick up the pace of the walk over time so that you are working harder. You should have enough breath to talk, but not enough to sing. I do "intervals." For you this would be walking at a good pace, then walking even faster until you just get to the edge of breathlessness, then resuming your former pace. Do an interval every 5 to 8 minutes, it will increase your fitness level quickly. When spring returns, try some biking in a hilly area, the intervals will be built in! You need a minimum of four 45 minute sessions of pretty intense cardiovascular work every week. For someone with insulin resistance who is not yet diabetic, this is the treatment for you, too. For people who have access to a gym, look at the cardio machine you are on. It will likely show "METs." This stands for metabolic equivalents and you want to work up to a steady state over 8 METs.
Now to weight lifting. Of course it can be done at home but you will need to get a good trainer to help you get started. The trainer should be willing to help you create a home program and then have you work it on your own, perhaps returning every two to three months to change the moves and increase the intensity of your resistance work. Be sure the trainer shows you a stretching routine too. Great equipment is cheap and easy to use once someone gets you started. I would recommend some resistance bands with handles, a Swiss or resistance ball, and some and hand weights. Make sure you get the right size ball for your height. You can use it for so many moves. A great leg building move is to lean into the ball against a wall and do some squats with good form. You can also do a lot of "core" work with the ball, too. In a gym, the same applies to personal training. A trainer should be willing to develop a program of a lot of multi-muscle moves, using a variety of equipment. Make sure they properly explain muscle fatigue so that you know what it feels like. Research shows that if you truly fatigue a muscle or muscle group in the first set, 90% of the training effect is in that first set. For health purposes, one set of any given exercise is all that is necessary, but a good program would have you working a given muscle group with more than one move. A good trainer should explain exactly what is being worked in every recommended move.
The biggest challenge may be finding a good trainer to get you started. Here are some questions to ask: Are you Certified and by what agency? Some major certifying groups are the YMCA, American Council on Exercise (ACE), AFAA, ACSM, and others. They should provide references. Ask if they have successfully worked with people with Type 2 diabetes and what kind of results were achieved. A trainer who comes to your home is expensive, but a good one is a great investment. It is very important that all weightlifting/resistance training be done with proper form. Proper form will prevent injuries and make sure you get the most from your time and effort investment. You are not "bodybuilding" in the way the big bulky guys do. You do want to build muscle strength and endurance.
Don't expect overnight results. Once you get to a good intensity with Cardio and weight lifting, microscopic changes start to occur, but over a period of months. You will actually make more and better functioning insulin receptors. Your muscle cells will build more capillaries, bringing more insulin and glucose where you need it. And, of course, you will increase your total muscle mass. Because of this, don't be a slave to the scale. Judge your results by your shrinking or changing size, let your clothes talk to you. When someone who is effectively weightlifting shows a one pound loss on the scale, they have likely lost a pound and a quarter of fat and gained a quarter pound of muscle.
That's a lot to absorb.
Go to Fitwatch.com and calculate your daily calorie needs. Use that as a guide in menu planning. Make your endeavor the most important thing in your life for the next 6 months, so that it becomes habit. And ask for God's help, I certainly did. Nourish your mind, body and spirit. Attack this awful disease like your life depends on it, because it does.
Dr. Garber said that exercise is the most important treatment for overcoming insulin resistance. Combined with a healthy diet of whole grains, lean protein, fruits and veggies you can conquer the disease.
Avoid what I call "empty" carbs: too much sugar, too much white flour, too much white rice, etc. Carbs should deliver more than just calories.
Eat the fruit, don't drink the fruit juice. The fruit has all the vitamins and minerals, but fiber too, and it makes you feel fuller. Eat the grain as close as possible to how it was grown. Old fashioned rolled oats can be cooked in a bowl in the microwave in about 2 minutes, add some milk or better yet a fat and sugar free yogurt and you have a quick hearty breakfast. There are many good whole grain cold cereals, become a label reader. Don't avoid whole eggs, they are low in calories, and loaded with high quality protein. Have them with some whole grain toast or whole grain English muffin. Lunch is easy, a sandwich on rye or whole wheat. Use mustard and just a little light mayo. I have the luxury of being home at lunch time most days, and I make myself a burger from 93% lean beef.
This blog will contain lots of calorie reducing hints over time.
Now to the exercise part. Merry says she and her husband walk a lot, and they live in a rural area with no easy access to a gym. You are off to a good start. You need to kick up the intensity in your walks, so that when you return you are sweaty. Can you add some good sized hills? Pick up the pace of the walk over time so that you are working harder. You should have enough breath to talk, but not enough to sing. I do "intervals." For you this would be walking at a good pace, then walking even faster until you just get to the edge of breathlessness, then resuming your former pace. Do an interval every 5 to 8 minutes, it will increase your fitness level quickly. When spring returns, try some biking in a hilly area, the intervals will be built in! You need a minimum of four 45 minute sessions of pretty intense cardiovascular work every week. For someone with insulin resistance who is not yet diabetic, this is the treatment for you, too. For people who have access to a gym, look at the cardio machine you are on. It will likely show "METs." This stands for metabolic equivalents and you want to work up to a steady state over 8 METs.
Now to weight lifting. Of course it can be done at home but you will need to get a good trainer to help you get started. The trainer should be willing to help you create a home program and then have you work it on your own, perhaps returning every two to three months to change the moves and increase the intensity of your resistance work. Be sure the trainer shows you a stretching routine too. Great equipment is cheap and easy to use once someone gets you started. I would recommend some resistance bands with handles, a Swiss or resistance ball, and some and hand weights. Make sure you get the right size ball for your height. You can use it for so many moves. A great leg building move is to lean into the ball against a wall and do some squats with good form. You can also do a lot of "core" work with the ball, too. In a gym, the same applies to personal training. A trainer should be willing to develop a program of a lot of multi-muscle moves, using a variety of equipment. Make sure they properly explain muscle fatigue so that you know what it feels like. Research shows that if you truly fatigue a muscle or muscle group in the first set, 90% of the training effect is in that first set. For health purposes, one set of any given exercise is all that is necessary, but a good program would have you working a given muscle group with more than one move. A good trainer should explain exactly what is being worked in every recommended move.
The biggest challenge may be finding a good trainer to get you started. Here are some questions to ask: Are you Certified and by what agency? Some major certifying groups are the YMCA, American Council on Exercise (ACE), AFAA, ACSM, and others. They should provide references. Ask if they have successfully worked with people with Type 2 diabetes and what kind of results were achieved. A trainer who comes to your home is expensive, but a good one is a great investment. It is very important that all weightlifting/resistance training be done with proper form. Proper form will prevent injuries and make sure you get the most from your time and effort investment. You are not "bodybuilding" in the way the big bulky guys do. You do want to build muscle strength and endurance.
Don't expect overnight results. Once you get to a good intensity with Cardio and weight lifting, microscopic changes start to occur, but over a period of months. You will actually make more and better functioning insulin receptors. Your muscle cells will build more capillaries, bringing more insulin and glucose where you need it. And, of course, you will increase your total muscle mass. Because of this, don't be a slave to the scale. Judge your results by your shrinking or changing size, let your clothes talk to you. When someone who is effectively weightlifting shows a one pound loss on the scale, they have likely lost a pound and a quarter of fat and gained a quarter pound of muscle.
That's a lot to absorb.
Go to Fitwatch.com and calculate your daily calorie needs. Use that as a guide in menu planning. Make your endeavor the most important thing in your life for the next 6 months, so that it becomes habit. And ask for God's help, I certainly did. Nourish your mind, body and spirit. Attack this awful disease like your life depends on it, because it does.
Saturday, December 15, 2007
Type 2 Diabetes
Unlike Type 1 Diabetes, Type 2 Diabetes is initially not due to an insulin shortage, but rather to the body's cells inability to use insulin and glucose. The hormone insulin is like the key to a lock that opens the door of the cell to let glucose, the cell's fuel, into the cell. Long before blood sugar rises, the lock mechanism becomes dysfunctional. Insulin is not as able to easily unlock it, and glucose cannot get into the cell as easily. The pancreas reads this slight rise in blood sugar and puts out more insulin to "flood" the locks with keys. But the locks are no longer perfect and the extra insulin only helps a little bit. In time, as the locks become more dysfunctional, blood sugar rises more and the extra insulin isn't enough. Once the fasting blood glucose passes 126, a diagnosis of Diabetes is made.
This dysfunctional lock and key analogy is known as Insulin Resistance, and it is the underlying disorder in Type 2 Diabetes.
Why cells become insulin resistant is not fully known. Certainly heredity is a factor in many people. One way to tell if you may have the insulin resistance gene or genes is to look at your body type. The type known as "apples", big middles but thin arms and legs, usually have this predisposition. Apples, unfortunately, cannot afford to carry even 20 lbs of extra weight, partly because all the weight goes right to the abdomen, and much of it is under the abdominal wall. This "omentum" - meaning in the abdomen - fat is all around the internal organs, a dangerous place for fat to be. My husband is an apple, and works at keeping Diabetes away.
Obesity is a known cause of insulin resistance, as is a sedentary lifestyle. Remember the Pimas, whose ancestors did not develop Type 2 Diabetes in spite of having the genetic predisposition. The combination of obesity and a sedentary lifestyle is a double whammy. It's where I was at age 48, with a fasting blood glucose of 115. Now,many pounds lighter and quite fit, it is usually 80. I think we need to consider Type 2 Diabetes, and other disorders as well, as lifestyle diseases.
At the same program at Baylor that I mentioned earlier, Dr. Garber told us the most potent treatment for insulin resistance is exercise. How intense? I asked. Hmmm. Let me make it easy, he said, you gotta sweat. Recent research has quantified the intensity issue, which I'll explain later. But weightlifting, or resistance training in some form needs to be part of the solution. Personal trainers who train people to help them lose weight emphasize the importance of weightlifting 2 to 3 times a week. Even if you don't need to lose weight per se, but want to help your body overcome insulin resistance, weightlifting must be part of your routine. A very recent discovery may reveal part of the reason why its so important. The cells in our bones that build bone are known as osteoblasts. Osteoblasts are stimulated when they are "pulled on" by muscles working against resistance. So weightlifting helps prevent and treat osteoporosis by stimulating osteoblasts. But the recent discovery is that osteocalcin, which is a hormone produced by osteoblasts, directly lowers blood sugar. A Pharmaceutical Company is probably trying to figure out how to make osteocalcin and test whether it can be administered orally to lower blood sugar. But a Personal Trainer will explain to Diabetics and Pre-diabetics that weightlifting lowers blood sugar. The other benefit of weightlifting is building of more muscle, metabolically very active tissue, to help you burn more calories even when you are doing nothing!
Merry, I'm almost finished answering your question! The practical "how to" stuff is next.
This dysfunctional lock and key analogy is known as Insulin Resistance, and it is the underlying disorder in Type 2 Diabetes.
Why cells become insulin resistant is not fully known. Certainly heredity is a factor in many people. One way to tell if you may have the insulin resistance gene or genes is to look at your body type. The type known as "apples", big middles but thin arms and legs, usually have this predisposition. Apples, unfortunately, cannot afford to carry even 20 lbs of extra weight, partly because all the weight goes right to the abdomen, and much of it is under the abdominal wall. This "omentum" - meaning in the abdomen - fat is all around the internal organs, a dangerous place for fat to be. My husband is an apple, and works at keeping Diabetes away.
Obesity is a known cause of insulin resistance, as is a sedentary lifestyle. Remember the Pimas, whose ancestors did not develop Type 2 Diabetes in spite of having the genetic predisposition. The combination of obesity and a sedentary lifestyle is a double whammy. It's where I was at age 48, with a fasting blood glucose of 115. Now,many pounds lighter and quite fit, it is usually 80. I think we need to consider Type 2 Diabetes, and other disorders as well, as lifestyle diseases.
At the same program at Baylor that I mentioned earlier, Dr. Garber told us the most potent treatment for insulin resistance is exercise. How intense? I asked. Hmmm. Let me make it easy, he said, you gotta sweat. Recent research has quantified the intensity issue, which I'll explain later. But weightlifting, or resistance training in some form needs to be part of the solution. Personal trainers who train people to help them lose weight emphasize the importance of weightlifting 2 to 3 times a week. Even if you don't need to lose weight per se, but want to help your body overcome insulin resistance, weightlifting must be part of your routine. A very recent discovery may reveal part of the reason why its so important. The cells in our bones that build bone are known as osteoblasts. Osteoblasts are stimulated when they are "pulled on" by muscles working against resistance. So weightlifting helps prevent and treat osteoporosis by stimulating osteoblasts. But the recent discovery is that osteocalcin, which is a hormone produced by osteoblasts, directly lowers blood sugar. A Pharmaceutical Company is probably trying to figure out how to make osteocalcin and test whether it can be administered orally to lower blood sugar. But a Personal Trainer will explain to Diabetics and Pre-diabetics that weightlifting lowers blood sugar. The other benefit of weightlifting is building of more muscle, metabolically very active tissue, to help you burn more calories even when you are doing nothing!
Merry, I'm almost finished answering your question! The practical "how to" stuff is next.
A Lesson from Some Native Americans
To help us understand Type 2 Diabetes, let's take a lesson from the Pima Native Americans in the Southwestern United States. Their story teaches us about the intersection of heredity and lifestyle.
The Pimas currently have the highest rate of Type 2 Diabetes in the world. They now become diabetic at relatively young ages, can have severe disease, and therefore suffer from the many complications: heart disease, diabetic neuropathy (loss of sensation, beginning in the limbs but progressing upward), diabetic nephropathy (kidney disease), all of which can contribute to severe, uncontrollable infections, which can lead to amputations or even septicemia (an infection in the blood) which often leads to death.
I learned about this group of Americans when I was doing a (Glucophage related) preceptorship with Alan Garber, MD, at Baylor Hospital in Houston. He is one of the top 3 Diabetologists in the United States. When he told us about this unfortunate group of Native Americans, I asked a very important question: did their great-grandparents have the same incidence of Diabetes? No, he said, they had none.
Then here is the intersection of heredity and lifestyle. The Pimas have a genetic pre-disposition for Type 2 diabetes, which their great- grandparents also had. But, think about their great-grandparents lifestyle: they were hunter-gatherers, gardeners, and in fact worked physically hard every day. They ate what they grew, gathered, or hunted. They did not drink alcohol, and none of them were overweight.
God made us in his image. We have a magnificent body. But he meant for us to read the owners manual, part of which you are reading now.
I love working with training clients who want to take charge of their wellness, especially those with Type 2 Diabetes or those on their way to the disease. You are in charge, but you need to find out HOW to help yourself. Your physician doesn't have time to tell you, and he/she may not explain it very well either. There are diabetes-educators, but they are not as brutally blunt as I usually am. There are many people who don't want to make the necessary lifestyle changes, and would prefer to be "sick" and let medicine try to "treat" them. It's your choice. I love the body God gave me (which has not always been the case), and I care for it well. One thing I've learned over the past 14 years is how absolutely terrific I can feel when I take care of me.
Coming up next: so just what is Type 2 Diabetes?
The Pimas currently have the highest rate of Type 2 Diabetes in the world. They now become diabetic at relatively young ages, can have severe disease, and therefore suffer from the many complications: heart disease, diabetic neuropathy (loss of sensation, beginning in the limbs but progressing upward), diabetic nephropathy (kidney disease), all of which can contribute to severe, uncontrollable infections, which can lead to amputations or even septicemia (an infection in the blood) which often leads to death.
I learned about this group of Americans when I was doing a (Glucophage related) preceptorship with Alan Garber, MD, at Baylor Hospital in Houston. He is one of the top 3 Diabetologists in the United States. When he told us about this unfortunate group of Native Americans, I asked a very important question: did their great-grandparents have the same incidence of Diabetes? No, he said, they had none.
Then here is the intersection of heredity and lifestyle. The Pimas have a genetic pre-disposition for Type 2 diabetes, which their great- grandparents also had. But, think about their great-grandparents lifestyle: they were hunter-gatherers, gardeners, and in fact worked physically hard every day. They ate what they grew, gathered, or hunted. They did not drink alcohol, and none of them were overweight.
God made us in his image. We have a magnificent body. But he meant for us to read the owners manual, part of which you are reading now.
I love working with training clients who want to take charge of their wellness, especially those with Type 2 Diabetes or those on their way to the disease. You are in charge, but you need to find out HOW to help yourself. Your physician doesn't have time to tell you, and he/she may not explain it very well either. There are diabetes-educators, but they are not as brutally blunt as I usually am. There are many people who don't want to make the necessary lifestyle changes, and would prefer to be "sick" and let medicine try to "treat" them. It's your choice. I love the body God gave me (which has not always been the case), and I care for it well. One thing I've learned over the past 14 years is how absolutely terrific I can feel when I take care of me.
Coming up next: so just what is Type 2 Diabetes?
Type 2 Diabetes
Merry sent me a very important question about Type 2 diabetes and how eating well and exercising can help combat this terrible disease. I want to tell the whole story in the blog, it will take a few installments.
First, I'd like to qualify myself so that readers can feel confident that I am giving sound information. I have a bachelors degree in Chemistry, and I've taken lots of college level biology, including Anatomy and Physiology. For most of my (full time) working life, I was in sales and sales management with Bristol-Myers Squibb. I sold many Cardiovascular and Diabetes products, including Glucophage, the first insulin sensitizer to come to the market in the US. So I had lots of training, and I attended many (physician delivered) lectures on the topic of Type 2 diabetes.
As a personal trainer, I have worked with some clients who are diabetic and pre-diabetic to help them combat the disease. I am always looking for articles on exercise and diabetes that are research based.
Let's start at the beginning. The only thing Type 1 and Type 2 diabetes have in common is high blood sugar. They are not at all related diseases. We now know that Type 1 is caused by a virus that someone gets that causes the body's immune system to make antibodies to it's own beta cells in the pancreas. The immune system destroys all the beta cells, which are the cells that make insulin. This happens quickly, so the onset of the disease is unpredictable and sudden, and blood sugar rises dramatically in a short period of time. Type 1 diabetics do not make any insulin, and before it's discovery in the 1920s, they died within a year of getting this disease. They must take insulin daily, and balance the amount of insulin with their food and exercise, not an easy thing. We are close to finding a cure for this disease. Less than 10% of people with diabetes have Type 1. To avoid complications in both types of diabetes, good control of blood sugar is very important.
First, I'd like to qualify myself so that readers can feel confident that I am giving sound information. I have a bachelors degree in Chemistry, and I've taken lots of college level biology, including Anatomy and Physiology. For most of my (full time) working life, I was in sales and sales management with Bristol-Myers Squibb. I sold many Cardiovascular and Diabetes products, including Glucophage, the first insulin sensitizer to come to the market in the US. So I had lots of training, and I attended many (physician delivered) lectures on the topic of Type 2 diabetes.
As a personal trainer, I have worked with some clients who are diabetic and pre-diabetic to help them combat the disease. I am always looking for articles on exercise and diabetes that are research based.
Let's start at the beginning. The only thing Type 1 and Type 2 diabetes have in common is high blood sugar. They are not at all related diseases. We now know that Type 1 is caused by a virus that someone gets that causes the body's immune system to make antibodies to it's own beta cells in the pancreas. The immune system destroys all the beta cells, which are the cells that make insulin. This happens quickly, so the onset of the disease is unpredictable and sudden, and blood sugar rises dramatically in a short period of time. Type 1 diabetics do not make any insulin, and before it's discovery in the 1920s, they died within a year of getting this disease. They must take insulin daily, and balance the amount of insulin with their food and exercise, not an easy thing. We are close to finding a cure for this disease. Less than 10% of people with diabetes have Type 1. To avoid complications in both types of diabetes, good control of blood sugar is very important.
Friday, December 14, 2007
Roasted Asparagus
For anyone like me, remembering the disgusting, slimy, green goop called asparagus that came from a can years ago, the discovery of fresh, roasted asparagus was a real find. It was Julia Child in The Way to Cook, who taught me that even thick spears can be delightful. So here's the scoop on this wonderful vegetable. If you can find skinny spears, you need just cut off the woody ends, soak them in water to clean them, dry them on a clean cloth towel, and roast. If the spears are thick, and I actually like them better when they are, cut off the woody ends then peel the bottom half with a potato peeler. Wash and dry as above. Lay the dry spears sideways in a heavy plastic bag. Add 1 teaspoon good olive oil and a few drops (and I mean a few drops, it has a strong taste) of sesame oil. If you'd like, add a bit of soy sauce or balsamic vinegar. Push all the air out of the bag and seal it. Now gently roll the asparagus in your hands, so the spears get evenly coated with the oils.
Line a shallow baking dish with foil, and lay the spears in the dish. You can do this several hours ahead and leave them on the counter.
Depending on the temperature of your oven, they will roast nicely in 15 to 25 minutes. (You may have something else in the oven at the same time). Last Saturday, when I removed the tenderloin to rest, I put the oven back up to 400 degrees and popped in the asparagus. By now I was gently heating the gravy, and starting to microwave the potatoes I had made a few days before. All that was left was to slice the meat when the asparagus was ready. Because we'd had soup and salad, and some dessert was in the offing, I didn't serve any rolls. Learning not to make too much food took me a while. The asparagus is delicious left over, I prefer not to heat it but sneak cold spears out of the refrigerator and into my mouth.
Line a shallow baking dish with foil, and lay the spears in the dish. You can do this several hours ahead and leave them on the counter.
Depending on the temperature of your oven, they will roast nicely in 15 to 25 minutes. (You may have something else in the oven at the same time). Last Saturday, when I removed the tenderloin to rest, I put the oven back up to 400 degrees and popped in the asparagus. By now I was gently heating the gravy, and starting to microwave the potatoes I had made a few days before. All that was left was to slice the meat when the asparagus was ready. Because we'd had soup and salad, and some dessert was in the offing, I didn't serve any rolls. Learning not to make too much food took me a while. The asparagus is delicious left over, I prefer not to heat it but sneak cold spears out of the refrigerator and into my mouth.
Thursday, December 13, 2007
Fat Free Potatoes
Serving family style at our dinner party, I notice the other women taking very small servings of potatoes and gravy. Hmmm. "Both the potatoes and gravy are fat free, and therefore, quite healthy and naturally low in calories," I say. "How can that be?" came the question.
You already have the gravy recipe. The potatoes are very simple, and can be made in quantity and used as needed over a one week time period.
I don't even peel. Soak the potatoes in water, then scrub the skins. I like to use either red potatoes or Yukon gold. Cut them up, add salt and water and boil as usual.
For each potato used, peel 1 clove of garlic. Lay the garlic in doubled over aluminum foil, wrap tightly and put in a 325 degree oven for 25 minutes, or 350 for 20, or 400 for 15 minutes. Keep it tightly wrapped until you add it to the potatoes. Do not overbake it.
Drain the potatoes and add 1 T lowfat cottage cheese and about 1 teaspoon low fat milk per pototo. Add the garlic and whip it all up with an electric mixer, or mash manually. Taste for salt and pepper. The roasted garlic adds interest but does not scream GARLIC. It is, however, optional. I make enough of these for a few meals, removing what I need for a meal and microwaving until they are hot. They are great on top of Shepard's pie. Do we even really taste butter and/or cream in potatoes? I had them when we went to a friends for Thanksgiving and they were no better, but I ate less, not wanting all the extra calories. Get the fat=flavor equation out of your head because it just isn't true!
You already have the gravy recipe. The potatoes are very simple, and can be made in quantity and used as needed over a one week time period.
I don't even peel. Soak the potatoes in water, then scrub the skins. I like to use either red potatoes or Yukon gold. Cut them up, add salt and water and boil as usual.
For each potato used, peel 1 clove of garlic. Lay the garlic in doubled over aluminum foil, wrap tightly and put in a 325 degree oven for 25 minutes, or 350 for 20, or 400 for 15 minutes. Keep it tightly wrapped until you add it to the potatoes. Do not overbake it.
Drain the potatoes and add 1 T lowfat cottage cheese and about 1 teaspoon low fat milk per pototo. Add the garlic and whip it all up with an electric mixer, or mash manually. Taste for salt and pepper. The roasted garlic adds interest but does not scream GARLIC. It is, however, optional. I make enough of these for a few meals, removing what I need for a meal and microwaving until they are hot. They are great on top of Shepard's pie. Do we even really taste butter and/or cream in potatoes? I had them when we went to a friends for Thanksgiving and they were no better, but I ate less, not wanting all the extra calories. Get the fat=flavor equation out of your head because it just isn't true!
From Bones to Gravy
If you bone any meat before you cook it, always save the bones, label them, and freeze them. To make a beef stock, you can use beef and veal bones together, or all veal, or all beef. For pork stock, you can use veal and pork or all pork. Most supermarkets sell bones, too. If I see them on markdown, I'll buy them and freeze them. You do want the bones to have at least a little meat on them.
Spray a large pan with Pam, put in the bones in a single layer, and roast at 400 degrees for an hour. Put the bones in a pot, be sure to get any meat juice and browned bits on the bottom of the roasting pan into the stock. Put some water in the roasting pan and scrape up the bits with a spatula.
Cover the bones with water, add a whole bay leaf, one carrot, roughly chopped, 2 stalks celery, chopped and a chopped onion. Use a little salt- a half teaspoon - and throw in a couple of whole black peppercorns. If you have some fresh parsley, throw in a small handful. If you have some fresh sage, throw in 3 leaves. Bring to a boil, then turn it down and let it simmer at least 3 hours. Check for scum on top early on, if you see any, remove it with a spoon. Roasted meast usually doesn't give this off.
Turn off the heat, let it cool, and put it in the refrigerator, in the pot, for at least a day.
When you take it out, there will be solidified fat on the top. Remove the fat with a spoon, then gently warm the stock. Once its liquid again, filter out all the solids (this is a messy job). Put the stock back in the pan and cook it down until it is flavorful. This will take a while, you'll end up with one to two cups of liquid. When it gets toward the end, and "the end" can only be determined by tasting the liquid, add 1T of tomato paste (from a tube, if you have it), and 2T of sweet wine (sherry, madiera, marsala). Adjust with salt and pepper. At this point, the stock can be frozen.
If you want a mushroom gravy, wash some sliced fresh mushrooms and toss them into the stock.
You are now ready to thicken the stock to make it gravy. Put 4T white flour into a jar, add about 3/4 cups water, put the lid on, and shake vigorously. You want the stock simmering, but take it off the heat while you slowly add the flour and water, stirring constantly. You won't use it all, stop when you have the desired thickness you want. Take your time, you can add more but you can't take any out! Bring back to a simmer, then cook about 2 minutes, stirring constantly. The finished gravy can be stored in the refrigerator for a few days. Heat to boiling and serve. Lots of fuss, perhaps, but no fat.
Spray a large pan with Pam, put in the bones in a single layer, and roast at 400 degrees for an hour. Put the bones in a pot, be sure to get any meat juice and browned bits on the bottom of the roasting pan into the stock. Put some water in the roasting pan and scrape up the bits with a spatula.
Cover the bones with water, add a whole bay leaf, one carrot, roughly chopped, 2 stalks celery, chopped and a chopped onion. Use a little salt- a half teaspoon - and throw in a couple of whole black peppercorns. If you have some fresh parsley, throw in a small handful. If you have some fresh sage, throw in 3 leaves. Bring to a boil, then turn it down and let it simmer at least 3 hours. Check for scum on top early on, if you see any, remove it with a spoon. Roasted meast usually doesn't give this off.
Turn off the heat, let it cool, and put it in the refrigerator, in the pot, for at least a day.
When you take it out, there will be solidified fat on the top. Remove the fat with a spoon, then gently warm the stock. Once its liquid again, filter out all the solids (this is a messy job). Put the stock back in the pan and cook it down until it is flavorful. This will take a while, you'll end up with one to two cups of liquid. When it gets toward the end, and "the end" can only be determined by tasting the liquid, add 1T of tomato paste (from a tube, if you have it), and 2T of sweet wine (sherry, madiera, marsala). Adjust with salt and pepper. At this point, the stock can be frozen.
If you want a mushroom gravy, wash some sliced fresh mushrooms and toss them into the stock.
You are now ready to thicken the stock to make it gravy. Put 4T white flour into a jar, add about 3/4 cups water, put the lid on, and shake vigorously. You want the stock simmering, but take it off the heat while you slowly add the flour and water, stirring constantly. You won't use it all, stop when you have the desired thickness you want. Take your time, you can add more but you can't take any out! Bring back to a simmer, then cook about 2 minutes, stirring constantly. The finished gravy can be stored in the refrigerator for a few days. Heat to boiling and serve. Lots of fuss, perhaps, but no fat.
Perfect Roast Tenderlion of Beef
Don't even think about trying this without a good meat thermometer. Because there can be so many variables (size of roast, its temperature when you put it in the oven, the actual temperature of your oven) the meat thermometer is the only way to be sure of the final temperature.
Many stores will sell you the "butt end" only, which is the best half of a beef tenderloin (the other half has the tail, which tapers down in size, making even roasting difficult). Before trimming, you need about 1/2 pound per person, but you will need to buy the whole butt end. A butt end will serve 8 to 10 people. Sliced up leftovers make wonderful sandwiches.
Tell the butcher you want the roast very tightly trimmed and left whole. If you ask them to tie it for roasting, they may layer fat around the outside. It is a BIG FALLACY that you need fat for flavor.
Use a metal pan, spay it with Pam. Let the meat warm on the counter for at least 2 hours before you put it in the oven. Figure about an hour and a half for roasting, and 15 mimutes for resting the meat after you take it out of the oven.
Preheat the oven to 500 degrees. This will kill any bacteria that may have wanted to multiply on the surface of the meat. Put the roast in the oven, set your timer for 10 minutes. After the 10 minutes, turn the oven down to 300 degrees. DO NOT OPEN THE OVEN DOOR. Set the timer for one hour. When the hour is up, put the thermometer into the middle section of the meat. If you want to serve it medium, remove it from the oven when the thermometer registers "beef rare", or 145 degrees. Cover the roast with foil and throw some towels (for insulation) on top of the foil. The meat will continue to cook. Check it 15 minutes later, it should be medium. If you want the meat more well done, leave it in the oven longer. If you take it out when the thermometer registers "beef medium" it will be pretty close to well done after resting. After the rest period, the meat is ready to slice and serve. I usually make the slices about 1/2 inch, just right for a serving. Put it on a pretty platter and garnish if you want.
You won't get much in the way of drippings, so if you want gravy, you'll need to make beef stock (recipe coming up).
Many stores will sell you the "butt end" only, which is the best half of a beef tenderloin (the other half has the tail, which tapers down in size, making even roasting difficult). Before trimming, you need about 1/2 pound per person, but you will need to buy the whole butt end. A butt end will serve 8 to 10 people. Sliced up leftovers make wonderful sandwiches.
Tell the butcher you want the roast very tightly trimmed and left whole. If you ask them to tie it for roasting, they may layer fat around the outside. It is a BIG FALLACY that you need fat for flavor.
Use a metal pan, spay it with Pam. Let the meat warm on the counter for at least 2 hours before you put it in the oven. Figure about an hour and a half for roasting, and 15 mimutes for resting the meat after you take it out of the oven.
Preheat the oven to 500 degrees. This will kill any bacteria that may have wanted to multiply on the surface of the meat. Put the roast in the oven, set your timer for 10 minutes. After the 10 minutes, turn the oven down to 300 degrees. DO NOT OPEN THE OVEN DOOR. Set the timer for one hour. When the hour is up, put the thermometer into the middle section of the meat. If you want to serve it medium, remove it from the oven when the thermometer registers "beef rare", or 145 degrees. Cover the roast with foil and throw some towels (for insulation) on top of the foil. The meat will continue to cook. Check it 15 minutes later, it should be medium. If you want the meat more well done, leave it in the oven longer. If you take it out when the thermometer registers "beef medium" it will be pretty close to well done after resting. After the rest period, the meat is ready to slice and serve. I usually make the slices about 1/2 inch, just right for a serving. Put it on a pretty platter and garnish if you want.
You won't get much in the way of drippings, so if you want gravy, you'll need to make beef stock (recipe coming up).
Wednesday, December 12, 2007
Saturday Night with Peter's "Girls."
Last Saturday, we had one of our favorite groups at our home for dinner. Jo Mary and her sister Phyllis, both in their 80's, Ellie, in her late 70's, and Pat. My husband Peter and I enjoy these women tremendously. Every time we gather, I learn so much, and sometimes it is sad or shocking or both. Ellie told us about what happened when she was a child and the mother in a family with young children died: if the father could not afford a full time housekeeper/Nanny, the young children were taken from him the the State of Connecticut and placed in an orphanage! She told us of one man in her neighborhood whose wife died and he quickly moved out of state so he could keep his children with him. Her own mother died when she was young and her father quickly married a widow with children, so she and her siblings could stay with him. It makes me wonder if that happened to my own mother, whose mother died following the birth of her 13th child. She was about 3 at the time (child #12) and grew up as a ward of the state.
Anyway, I wanted to make a really nice dinner for our wonderful friends. Ellie commented that I make everything look easy, but I told her it's all in the planning. We had a store-bought cheese spread with our wine before dinner (I would usually make my own but my time was a bit limited). Our soup was a homemade Lentil soup with a middle eastern flair, it had some finely chopped fresh ginger, a little curry powder, anf a couple of tablespoons of honey. I'll post the complete recipe in my next installment. Our salad was baby spinach and raddiccio, topped with golden raisins soaked for a day in sherry and some toasted pine nuts.
I wanted to roast a tenderloin and serve it with mashed potatoes, a nice mushroom gravy and roasted asparagus, which are so easy. I'll put the recipes in the next blog for ease of printing.
Anyway, I wanted to make a really nice dinner for our wonderful friends. Ellie commented that I make everything look easy, but I told her it's all in the planning. We had a store-bought cheese spread with our wine before dinner (I would usually make my own but my time was a bit limited). Our soup was a homemade Lentil soup with a middle eastern flair, it had some finely chopped fresh ginger, a little curry powder, anf a couple of tablespoons of honey. I'll post the complete recipe in my next installment. Our salad was baby spinach and raddiccio, topped with golden raisins soaked for a day in sherry and some toasted pine nuts.
I wanted to roast a tenderloin and serve it with mashed potatoes, a nice mushroom gravy and roasted asparagus, which are so easy. I'll put the recipes in the next blog for ease of printing.
Monday, December 10, 2007
A Diversion
My sister-in law, my late husband's sister, is having her fourth battle with cancer. Although I did not know her during her first battle, because of this one, I discovered she is a walking miracle. Twenty three years ago, she was diagnosed with stage four ovarian cancer which metatisized into her bones. In spite of surgery and Chemo, she had a very slim chance at long term survival. She had Palliative radiation for the bone pain, but her oncologist did not hold out hope for a good prognosis.
The cancer disappeared completely from her body, although her oncologist would not label her "cancer free" for 15 years. She later had two, non related breast cancers (early and cured). Her current diagnosis is endometrial cancer (of the uterus), so she had an abdominal hysterectomy on November 29th, and the following Sunday came to our home to finish recuperating. I got pretty bossy at times, especially about her need to move and eat well. The outcome is that she's recovering very well, and returned home last Saturday. It was a difficult week for all of us. However, we visited the doctor yesterday and she's doing great and is now able to drive.
The whole thing made me wonder what God was teaching me, but I'm still not sure. There were times I needed to ask the Holy Spirit for help, which simply involves me being still and listening. I was calmed but didn't get any explanations, at least not yet.
Did you think I lost all that weight on my own? And when my late husband was diagnosed with lung cancer, and died in our bed 8 months later, I was definitely not alone.
I get much strength from the people I can help: women with osteoporosis, people with chronic low back pain, people struggling to lose weight and people new to exercise. But people who ask for help with no intention of doing anything to change frustrate me mightily. I need lots of help being patient with them, and perhaps waiting until they are ready to make changes.
I want to resume my journey story now, and let the internet help me help others. I hope I can.
The next blog will have a story about Saturday night's dinner party, including some recipes.
The cancer disappeared completely from her body, although her oncologist would not label her "cancer free" for 15 years. She later had two, non related breast cancers (early and cured). Her current diagnosis is endometrial cancer (of the uterus), so she had an abdominal hysterectomy on November 29th, and the following Sunday came to our home to finish recuperating. I got pretty bossy at times, especially about her need to move and eat well. The outcome is that she's recovering very well, and returned home last Saturday. It was a difficult week for all of us. However, we visited the doctor yesterday and she's doing great and is now able to drive.
The whole thing made me wonder what God was teaching me, but I'm still not sure. There were times I needed to ask the Holy Spirit for help, which simply involves me being still and listening. I was calmed but didn't get any explanations, at least not yet.
Did you think I lost all that weight on my own? And when my late husband was diagnosed with lung cancer, and died in our bed 8 months later, I was definitely not alone.
I get much strength from the people I can help: women with osteoporosis, people with chronic low back pain, people struggling to lose weight and people new to exercise. But people who ask for help with no intention of doing anything to change frustrate me mightily. I need lots of help being patient with them, and perhaps waiting until they are ready to make changes.
I want to resume my journey story now, and let the internet help me help others. I hope I can.
The next blog will have a story about Saturday night's dinner party, including some recipes.
Sunday, December 2, 2007
The Cooking Angle
Anyone following this blog up to now is probably wondering about the title. Once the short story of my journal to health is told, this blog will focus mostly on cooking and eating really great food. I have pretty much been a lifelong gormet cook (a Chemistry major in college, so a logical outcome in life). In my contemplative stage pre weight loss, I thought that my passion for cooking might have to be a much smaller part of my life. Of course, I was so wrong. The challenge merely changed: find and create really great recipes that are also health promoting and inherently lower in calories.
In my current role as personal trainer and weight management consultant, I have discovered many people surprisingly clueless about what to eat, especially for dinner. Some people just will not plan, shop and cook. They generally don't succeed at the weight management battle. But for those willing to put in the effort, I'm pleased to provide lots of recipes. I will offer many that can be made ahead and frozen for a quick dinner later, I'll also offer quick and easy last minute stuff. I'll tell you what needs to be in your kitchen all the time so you can always produce a worthwhile dinner. One of my current weight management clients said: "It is easy, now, for me to eat sanely. I love having a tasty dinner to look forward to. Other eating plans had lots of plain, plain, food. And I know I couldn't live with that the rest of my life."
So the eating plan is simple: calculate how many calories a day you need to eat to lose one half to one pound a week. Be honest about your activity level when you make the calculation. And please, please, get on an exercise regime that includes weightlifting. A great site to help with your daily calorie calculation is Fitwatch.com. Although they offer a paid option, all the information you need is in their free site, including the calorie count of just about anything. They also give very detailed nutrition information about all the foods listed in their site, which can be very useful. For example, my sister-in law is staying with us for a while post surgery. Her magnesium is low. A quick visit to the site told me I need to feed her dark green veggies, nuts, oatmeal and other whole grains. What could be easier?
In my current role as personal trainer and weight management consultant, I have discovered many people surprisingly clueless about what to eat, especially for dinner. Some people just will not plan, shop and cook. They generally don't succeed at the weight management battle. But for those willing to put in the effort, I'm pleased to provide lots of recipes. I will offer many that can be made ahead and frozen for a quick dinner later, I'll also offer quick and easy last minute stuff. I'll tell you what needs to be in your kitchen all the time so you can always produce a worthwhile dinner. One of my current weight management clients said: "It is easy, now, for me to eat sanely. I love having a tasty dinner to look forward to. Other eating plans had lots of plain, plain, food. And I know I couldn't live with that the rest of my life."
So the eating plan is simple: calculate how many calories a day you need to eat to lose one half to one pound a week. Be honest about your activity level when you make the calculation. And please, please, get on an exercise regime that includes weightlifting. A great site to help with your daily calorie calculation is Fitwatch.com. Although they offer a paid option, all the information you need is in their free site, including the calorie count of just about anything. They also give very detailed nutrition information about all the foods listed in their site, which can be very useful. For example, my sister-in law is staying with us for a while post surgery. Her magnesium is low. A quick visit to the site told me I need to feed her dark green veggies, nuts, oatmeal and other whole grains. What could be easier?
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