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Food Rehab

5 May

David Kessler, M.D., former FDA commissioner under presidents Bush the first and Clinton has been popping up here and there lately to promote his new book The End of Overeating: Taking Control of the Insatiable American Appetite. I saw him first on the Daily Show with Jon Stewart and then last Friday on Real Time with Bill Maher.

Kessler theorizes that “hyper-eating” is not a personal character flaw, but rather a biological challenge that individuals must overcome through education and persistence. Lifestyle changes, along the increase of power in the advertising and food industries since the 1980s have left many Americans at the mercy of reward-driven eating. Kessler’s main argument is that the brain has a significant reward response to the diabolical combination of salt, fat, and sugar. This sets people up for a lifetime of food obsession due to the permeating presence of these attributes in most mass-marketed/widely available foods. Kessler makes an urgent plea for “food reform” and suggests a simple kind of rehabilitation for overeaters, promoting new sources of reward and pleasure.

Anyone who has ever tried to make a significant lifestyle change knows that it’s a struggle. Some days are easy, while others you find yourself frustrated, angry, and willing to make any excuse as to why it’s okay to stick with a bad habit rather than change it. One of the main things that surgeons performing the RNY and other weight-loss procedures emphasize is the lifestyle change. It’s repeated over and over again how truly permanent the changes have to be in order to make the surgery a success.

When I made the decision to cut refined flour and sugar out of my life, I was miserable for about 2 weeks. I chewed through multiple packs of Trident in a day to keep myself from biting the inside of my mouth or grinding my teeth. I had unbelievable cravings for bread, crackers, and salty snacks. My own miniature detox.

It took time, but I stopped craving those things with that kind of fervor. I still think about them and even still want them, but I don’t feel compelled to find them.

When I want sweets, I crave oatmeal with evaporate cane juice (sucanat), roasted nuts, Vietnamese cinnamon and diced apples. When I want salty food, I crave roasted chicken, spinach and artichoke dip, or hot multi-grain cereal with parmigiano reggiano and a dash of olive oil. As I have changed my lifestyle and altered the way I grocery shop, the cravings have changed too. I don’t stress about my “diet” as much because the only real thing I need to watch is the quantity of what I eat (oh freeze-dried fruit, I could eat you forever and a day).

What does it all boil down to? The cover of Michael Pollan’s In Defense of Food (another great book) reads “Eat Food. Not too Much. Mostly Plants.” I think he’s got it covered pretty well. I’d add eat fresh and as local as possible too. Cleaning up your eating as opposed to simply going on a diet will have greater long-term benefits.

Some people who try a new diet often consider the idea of having a “cheat day.” As much as this idea seems alright on the surface, it’s considerably risky to healthy lifestyle success. If cheating means the occasional binge on a food containing large quantities of addictive, dangerous substances, then you can never really be the one making the decision. (Do you want food to make your decisions for you?) Food addiction is no joke and the obesity epidemic is evidence enough to convince me. You wouldn’t encourage an alcoholic to indulge in one drink a week, so why do the same thing regarding your own diet?

That said, I’m not suggesting depriving oneself of the pleasure derived from food entirely. I’m simply saying that it’s possible to feel healthy, sustained, and happy without needing dangerous foods to feel that pleasure.

If you’re a foodie who takes pleasure in providing delicious things to others, I suggest starting a small garden and canning at the end of the season. There’s a special kind of pleasure reserved for opening a jar of homemade tomato sauce in the middle of a freezing, gray winter.

Have a great week!

Cherry Blossoms Then and Now

31 Mar

This time last year, I was seeing the cherry blossoms bloom for the first time.

I can’t believe that Joe and I have been in our new house with Dioji for nearly a year now. I still remember the feeling of terror that came over me as I sat on the hard wood floor in our living room staring at the dog’s expectant face…

“Now what?” he seemed to ask.

With a slight frown I sighed, “I don’t know…puppy.” (We hadn’t decided what to call him.)

It was a bright, sunny afternoon after what had been a fairly gloomy and grey morning. Sore and achy from moving in the day before, I was hunched over on the floor surrounded by mountains of boxes waiting to be unpacked. Joe and his mom were off collecting toys, food, and bedding for the new addition while I thought about what to do. I couldn’t believe that in the space of two days I’d acquired a new house and a new dog. While I considered that extremely fortunate, I was very nervous about all of the new responsibility on top of a job I’d only been at for a month. Oh, and did I mention I was applying to graduate schools too?

Tap. Tap, tap, tap. The dog was slowly pacing around what would become our living room.

“I bet you’re scared too.” He looked scared. What had I gotten myself into? Adjusting to a new city, new job, new school, and a new dog was perhaps too much to take on at once. Nevertheless, that was the situation.

The dog laid down in front of me, his eyes warily scanning the strange room.

“Why don’t we sit somewhere better?” I asked him. Even glued down (he was being prepared for the show ring before we adopted him), I could see his ears perk slightly. Slowly, so as not to startle him, I moved to the couch and patted next to me. He hesitated, but then eased himself next to me and let me pet his head.

“We’re going to be okay, puppy.”

I hoped that I was right. Joe and I are a very strong couple. Anyone who was close to us in Boston knows of the great “Riccardo saga.” Basically, we lived in a nightmarish, constantly flooded apartment for a year while fighting a crazy landlord the whole time. Afterward, I moved away for two months to study abroad in England and Joe went through shoulder surgery and physical therapy. Needless to say, we know how to get through tough times together. Still, even with the best teammate in the world, I felt overwhelmed at the prospect of everything before me.

But the bulletin board beside my desk is proof that things are different now. There are ticket stubs from the inaugural game at Nationals Park, a Wizards playoff game, and a Redskins v. Steelers game. Hanging among those are newspaper clippings from several local papers following the Steelers Super Bowl victory. Next to those is a list of Michael Phelps’ races (and a few pictures of him…mmm) during last summer’s Olympics. Each one has a red checkmark next to it, which I added after he won each gold medal. Scattered throughout the newspaper clippings are cards from Joe and Dioji, and pictures of my family. All just reminders of what a whirlwind, wonderful first year in DC we’ve had. There have certainly been some growing pains and trials along the way, but we’ve come out stronger and happier. (Really, can you ask for more than that?) These days, Dioji needs little more than to hear my keys jingling before he (clumsily) rushes down off of the couch to greet me.

And the future? I’m learning to live in the present, but my bulletin board certainly shows hints of the joys yet to come. Above the ticket stub from the Nationals game is my “save the date” card for Michael and Jess’ wedding. Also lingering among the newspaper clippings is one announcing that Billy Joel and Elton John will be playing the inaugural concert at Nationals stadium…on my birthday. Yes, I have tickets (courtesy of an awesome boyfriend who thinks I deserve such a rad birthday gift)! Commence girlish screaming.

I can’t describe how incredibly different I feel now than I did this time last year. For the first time in what seems like forever, the things that I hope and dream about don’t feel clouded by anxiety. For someone with a tendency to over think things, it is a great relief to think and consequently feel more positively. One day at a time, right?

They cherry blossoms are blooming again. The branches are full of white and pink buds that were never even a dream this time last year. They are brand new, and a welcome sight to eyes tired of winter’s barren appearance. I appreciate these flowers in a way that I’ve never felt before. The trees endured the long winter months to be in bloom for maybe two weeks. Maybe.

The flowers are a moment. Outside my window right now exists a moment that will never be again. That tree will never bloom in the same way. Right now is the moment for those cherry blossoms.

That’s what I mean by trying to live for today. I want to live for what is happening around me right now. It could rain hard or get terribly windy tonight and those flowers would be gone tomorrow.

So I’m going to go get a better look while I can!

Things Change

14 Jan

At the beginning of December, I stopped tracking my daily eating habits and gave myself a bit of a break from the somewhat stringent self-imposed standard I’d set. Feeling guilty when I “messed up” and ate something outside of my plan was really getting to me, so I decided to reevaluate my habits.

Over the holiday, I ate white flour, had some cookies with real sugar in them, and even had a hamburger from a fast food joint (and found that it was less tasty than I remembered). I’d estimate I wavered between a 5lb. weight difference. Partially, I wanted to see how much of my practice with healthier eating has become intuitive, and at the same time I felt the need to give myself a little bit of breathing room during the holiday season.

After some evaluation, I was able to come to a few conclusions about my attitude towards eating and food in general. This helped me get a better idea of what I’m doing well and what I’m struggling with. Also, I have to admit that it was really fun to do my holiday baking without thinking about re-writing recipes.

A Cookie Is Not The End of the World

I admit it. I love peanut butter blossoms. I’m not sure who woke up one day and thought how awesome it would be to put a Hershey kiss in the middle of a peanut butter cookie, but this was a brilliant person. Sweet, savory, and rich all at once, I’m pretty sure that it’s my favorite cookie.

And I had several over the holiday. Did I balloon up to 200lbs.? No. Did my stomach feel a little queasy the evening that I ate three of them? It sure did! My point is that a cookie is simply not the end of the world or the end of a successful weight loss journey. By allowing myself some wiggle room, I took the guilt out of eating. With the guilt gone, there were no bad feelings to *gasp* drive me to want to eat more.

Flour Power

Many of the cookies I made over the holiday had a portion of the all-purpose flour replaced with whole wheat flour, ground almonds, ground oats, or whole wheat pastry flour. These grains and nuts added greater depth and texture to my baked goods while the all-purpose flour kept them from becoming too dense or crumbly.

White flour doesn’t provide much in the way of nutrition though, so where it could be replaced without the risk of lowering the quality of the final product, I did so. More and more, I’m realizing that an “all or nothing” approach to ingredients is somewhat foolish.

Karo Syrup Has Other Uses Besides Stage Blood

My senior year of high school, we had a group project where we needed to act out (and videotape) a scene from King Lear. Ours happened to be the one wherein Edmund wounds himself with his sword to make it look like he has been attacked by his brother Edgar. Karo syrup mixed with red food coloring makes excellent on-camera blood.

It also keeps sugar from crystallizing and making grainy, cloudy candy. My nut brittle and toffee never would have been the same without it. Again, it’s not something I’d advocate using on a regular basis, but corn syrup has its place in the kitchen.

Make A Friend at the Dinner Table

My mom and I sat next to each other at Christmas dinner and shared a plate of food so that we could each try everything without getting stuffed. This was a brilliant idea.

It’s Okay To Change Your Mind

Before I began writing this blog entry, I worried that it might disappoint some of my readers to hear of my holiday revelations. And that’s when I had the most important realization of all. Dear friends, every day we continue to grow and change. Had you asked me this past summer if I would ever have consented to that “holiday leniency,” I would have stubbornly said “no.” At that time, what was best for me was a strict eating regimen that included careful planning and calorie counting. It helped me develop the habits that kept me from gaining weight when I relaxed things a bit.

When autumn came, I was not only working full-time but also starting graduate school. Admittedly, weight loss moved down on my list of priorities. I was more concerned with getting good marks in my core classes. Since I had less time to plan, I needed to recognize that my meals would not always be ideal, but that I would do my best (whatever “my best” was on any given day) to make good choices. I consider it a success that I am around the same weight I was when autumn began. Strangely enough, removing the pressure and guilt from the situation actually helped me lose a pound or two over the holiday.

Simply put, it comes down to something I mentioned in my last blog post: Do what makes you happy. At the end of the day, you have to be okay with yourself. Sometimes that means admitting that you need some help to finish that big job, and sometimes it means giving yourself a kick in the behind. Know that it’s okay for “what you need” to be different the next day. Be flexible. Be adaptable.

Be happy.

New Lessons for a New Year (and Football Predictions!)

8 Jan

As a rule, I don’t really have New Year’s resolutions. I love goal-setting, but having something set in stone doesn’t work well for someone who tends to chastise herself when things don’t go according to plan. Instead, I thought I’d share with you some of the lessons 2008 taught me (and that I will hopefully apply in ’09!)

1. Guilt has no place in every day life.

We all have certain things we do out of a sense of obligation. What I discovered is that there are many things I’ve convinced myself that I have to do without any outside pressure. So, I started asking why. Why do I feel bad when I don’t do the dishes in the sink immediately when I come home from work? Why do I feel obliged to go to a crowded party? (I’m not saying you should let your dwelling become a pig sty or that you should become a social recluse.) What I’ve learned is that I can take control of my decisions and own them. It’s okay to let those dishes sit until a little later if I’d rather just have some quiet time after work.

2. Being healthy means taking a very honest look at yourself.

Taking my vitamins every day is not optional. 2007 taught me what I stood to lose by being ill-informed about my own health. This past year taught me an even greater lesson, and it was about being honest. I stopped drinking alcohol. I spent four years trying to keep up with other people my age at college parties before (finally) acknowledging that my post-op digestive system is simply no longer equipped to digest alcohol at a normal rate. I was not being honest with myself about my physical limitations. I accepted that there were certain foods I can’t eat anymore, I accepted that I can only eat limited portions, but I couldn’t accept the idea of going out for happy hour and not being able to have a drink with everyone. I don’t know why–I felt like I wouldn’t fit in at parties anymore. Once I stopped, I felt so much better. I didn’t have to worry if the evening would be one where I was okay, or if it would be one of those nights where my stomach just couldn’t tolerate it. Going out knowing that I won’t have to worry about feeling sick is an amazing feeling. It’s also great to know that I always have a designated driver!

3. I work to live. I do not live to work.

Our society places a lot of value on people who work tirelessly at their jobs. These people are to be commended for their sacrifice and dedication. Some people truly feel their best when they are working. But daily, I see nervous businessmen/women typing frantically on their Blackberrys while attempting to swallow a cup of soup for lunch. I hear people on the Metro say on their mobile phone, “Hey, I won’t be home until after 8 or 9 tonight.”

I like my job very much. I work with good people, I enjoy the work I do, and it’s something I can do well. Part of the reason I am no longer at my previous job is because of the rigorous expectations of the corporate world. I had no wish to rush all day and work long hours for what was barely a living wage in Boston. I really believe that it doesn’t have to be like that. I can hear the chorus of people calling me naive from here, but I honestly believe that things would still get done if people truly worked 9-5 every day and spent the rest of their time living.

We all have responsibilities at work. But tell me why those responsibilities should trump our responsibilities to ourselves, our families, our pets, and even our hobbies? It doesn’t make sense to have priorities skewed so much toward what is only ONE part of life. This leads into my next point…

4. Slow down.

I don’t want this year to fly by. Our family has so much to savor. My brother is getting married to someone wonderful (and I get to be in a wedding!), my cousin is having a baby, my dad opened a brand new office, and Joe and I are exploring what is still a relatively new home for us.

But sometimes with workworkworkworkschoolschoolschoolschool, I forget to just slow down and take some time to enjoy the things around me. It amazes me how far Dioji has come from the scared, shy, and wary dog he was the day we brought him home. Now he sleeps on my feet when I sit on the couch so that he’ll know if I move. He’s learned to play with toys (he was so confused for those first few months), he is too smart for his own good, and he makes me smile every day. Right now, I’m in my basement writing this blog and enjoying the smell coming from the pot of coffee I just brewed. It’s a really simple moment, but what I’m doing right now is exactly what I want to be doing. That’s a nice feeling.

6. It’s ok that things don’t go according to plan.

This has been a difficult one for me to learn. It’s not that I haven’t been aware of the fact that things don’t always go according to plan. The problem I’ve had in the past is being at peace with that. I’d get very flustered and frustrated. After going with the flow a little more during the latter part of 2008, I started recognizing that sometimes change is better than the original plan. Things do, in fact happen for a reason. Allowing a little flexibility in life makes it more exciting. I ought to just enjoy the ride more often.

So, Happy New Year, folks. In the new year, I encourage you to follow your heart, trust your instincts, and remember this:

“Smart people do what they like to do, not what the world thinks.” -Elia Aboumrad

Cheers, friends!

And now for something completely off-topic…

Seeing as my Pick’em league ended (Joe won! Congratulations!) before the playoffs, I thought I’d put my football picks for the playoffs up on here. This Sunday is the Divisional Round and the team I list in bold is the one I pick to win.

Baltimore @ Tennessee, 4:30pm Saturday: This is one of those games I see going into overtime and ending with a lot of very battered players on both sides. Two of the best teams in football right now are playing in what I expect to be the epitome of a smash mouth game. On the Tennessee side, this game is going to come down to Collins’ timing with his receivers. If Ed Reed manages to get his hands on a pick, look out. To win, Tennessee must not commit turnovers and they have to find a way to run the ball against Baltimore’s very stingy run defense. Baltimore also has areas where they need to step up. Rookie QB Joe Flacco has progressed well throughout the season under the leadership of new coach John Harbaugh. What I want to see is how some of the veteran leadership on the team (Ray Lewis, Ed Reed, Derrick Mason) can help their young QB and first-time head coach avoid mistakes caused by inexperience. To win, the Ravens must continue to hold teams on 3rd down and force turnovers. That said, it’s hard to decide who really has an edge in this game. Even with the game being in Nashville, I’ve got to think that Baltimore wants it more. Ravens win it on a Stover field goal.

Arizona @ Carolina, 8:15pm Saturday: If you’d told me this time last year that Jake Delhomme would come back after Tommy John surgery and help lead the Carolina Panthers into the playoffs, I might have scoffed a little. I didn’t count on Deangelo Williams pulling out a 1500 yard rushing season or Steve Smith having a 1400 yard receiving season. Bottom line? Carolina has a well-balanced offense that’s poised to adapt to its opponents. In contrast, Arizona has an excellent passing game with Kurt Warner having thrown for over 4500 yards this season, but a meager running game. If Carolina’s secondary shuts down the pass, the Cardinals are in some serious trouble. Statistically, Arizona also fumbles more than Carolina does. In the end, I think that Carolina’s balanced play will overwhelm the pass heavy Cardinals. Panthers by a touchdown.

Philadelphia @ New York (G), 1:00pm Sunday: This is an exceptionally hard game to call. Division games always are. Teams in the same division play so often that they really get to know the nuances of their opponents. Statistically, there’s no category where one team has a distinct advantage over the other. The X factors in this game are the running backs. New York has to contain Brian Westbrook and force Donovan McNabb to make snap decisions. If McNabb has time in the pocket, the Eagles will win. Conversely, Philadelphia has to contain the trifecta of Brandon Jacobs, Derrick Ward, and Ahmad Bradshaw. With such depth in the running game, I predict a more confident Eli Manning in the pocket and a Giants win by 10.

San Diego @ Pittsburgh, 4:45pm Sunday: After last week’s game against Indianapolis, let me say that I don’t believe any of the injury reports coming out of San Diego. Tomlinson says now that he has a tear in the tendon near his groin. Nate Kaeding is also questionable with a groin injury. Losing either of these players could be a kick in the gut for San Diego. However, I think losing Kaeding might actually be worse. Let’s not forget how excellent Darren Sproles has looked on the ground lately. Kaeding has a reputation as one of the most reliable kickers in the game, and if this one comes down to 3 points they’re going to want the best guy they have trying to put it through the uprights at Heinz Field (a stadium infamously difficult to kick in). The other factor on the Chargers side is of course, Philip Rivers. In order to win this game, Rivers has got to keep his cool. The Steelers #1 ranked defense is going to throw everything it has at him, and in the past, Rivers has shown that he becomes flustered and makes bad decisions under pressure. As for the Steelers, I find myself less concerned about Roethlisberger’s return from his (3rd?) concussion because I have confidence in the Parker-Moore-Russell tandem. Admittedly, it hasn’t been Willie Parker’s best season. It’s possible that breaking his leg last season has left him a little bit gun shy. However, the multi-angled approach to the run has worked well for Pittsburgh this season. The receiving core hasn’t looked too bad either. While the numbers don’t look especially spectacular, Nate Washington, Santonio Holmes, and Hines Ward have all made plays when they needed to happen. At the end of the day, it doesn’t matter if it’s 1 point or 20 points–a win is a win. The Steelers have been somewhat reliant on their defense to propel them forward. In order to win, the offensive line must keep San Diego from pressuring Roethlisberger in the pocket. During running plays, blocking needs to be a team effort in order to give the Steelers’ running backs space to make big plays. I say Pittsburgh takes it by a Jeff Reed field goal.

Warm and Wonderful

25 Sep

Fall is in the air! I actually needed a sweater yesterday and this morning. My office is always a little icy, so I keep a cardigan there, but today called for one right out of the door. I’m certainly not complaining. The days are pleasant here and I’m looking forward to a temperate autumn.

The crisp air did, however inspire me to make a very cozy Roasted Cauliflower, Leek, and Garlic Soup that came out rich, creamy, and at a mere 70 calories per cup. Read on…

Cast of Characters

1 head of cauliflower, cut into florets
1/2 head of garlic, cut so that the cloves are exposed
3 leeks, (white/light green part only) sliced thick
3 cups low-sodium chicken broth
1 cup skim milk
3 bay leaves
A few grinds of black pepper
1/2 tbsp. sea salt
1-2 tbsp. extra virgin olive oil
Fresh parsley, basil, or basil puree for garnishing

Preheat an oven to 400 degrees Fahrenheit and place a baking sheet (lined with aluminum foil if you have it) on the middle rack.

While the oven/baking sheet are heating up, toss the cauliflower, leeks, and garlic with the oil, salt, and pepper. Once the oven is preheated, spread the mixture onto the baking sheet and roast, stirring occasionally for 25-30 minutes or until the cauliflower is lightly browned.

Remove the vegetables from the oven and set the garlic aside. Pour the other vegetables into a large saucepan (this is where that aluminum foil comes in handy!) and add the chicken broth and bay leaves.

Once it’s cool enough to handle, (about 5 minutes) squeeze the garlic out of its paper and add it to the soup. Discard the paper. Bring the soup to a boil and then reduce the heat and cover the pot. Simmer for 15 minutes or until the leeks and cauliflower are very tender.


The next step has several options. You can use either an immersion blender, countertop blender, or a food processor to puree the soup. I used my countertop blender and did it in two batches. Once pureed smooth, return the soup to the saucepan and stir in the milk. Taste and add seasoning if necessary.

Serve warm with a basil or parsley garnish. I can’t emphasize enough how much more flavor those vegetables have just from the roasting. Refrigerate for up to 5 days or freeze for up to a month. My batch is frozen into 5 small containers for afternoon snacks or as a side dish alongside roast chicken breast or pork chops.

What popped into my head upon tasting this was that you could make this a healthier substitute for mashed potatoes by using a lot less liquid, (say 1/2 cup chicken broth and 1/2 cup milk) and then processing to your personal desired consistency.

This recipe was adapted from Clean Eating Magazine’s most recent edition. Since they only publish 6 times a year, it included a special section on how to make a clean, healthy Thanksgiving meal. I was a bit doubtful at first, but after tasting that soup I can honestly say it would compliment a roast turkey excellently. Maybe I’ll bring some to Thanksgiving dinner this year…

I’ve been making so much soup lately that my freezer is absolutely packed to the brim. Consequently, I’ve been eyeing pressure canners on Amazon and waiting for a good sale. I have a hot water canner (great for tomatoes and fruits), but without pressure the water can’t get hot enough ensure the destruction of scary bacteria that could spoil low-acidic foods. I have nearly two cases of mason jars waiting to be filled and it would be a shame if they were left so lonely.

Plus, who doesn’t want a cupboard full of homemade soup? Living in Boston made me realize the importance of having a well-stocked pantry. I don’t know about you, but going to the store when the temperature is in the negatives isn’t my idea of a fun time. I think I’d rather curl up on the couch with some warm soup/stew, Joe, and Dioji. That sounds much better.

Okay, enough out of me for today. I hope everyone is having a great week—it’s almost the weekend! Joe and I have errands to run on Saturday (and I have schoolwork), but Sunday will hopefully be full of football and relaxation. Hooray!

Ciao for now, friends!

Are You Addicted?

12 Sep

Hello, my name is Neen and I am a recovering sugar addict.

For years I both knowingly and unknowingly consumed large quantities of refined white sugar and high-fructose corn syrup (how did that end up in canned soup???) which contributed to my eventual rise to 280 lbs. Foods like my beloved cinnamon scones from Au Bon Pain, fluffy white bread, muffins, white rice, white potatoes, ice cream, juices (with added sugar), pastries, and most baked goods are problematic to the human digestive system.

According to Dr. Francine Kaufmann, professor of Pediatrics at the Keck School of Medicine of the University of Southern California and Head of the Center for Diabetes, Endocrinology and Metabolism at Children’s Hospital Los Angeles, “the human response to ingestion of carbohydrates is an evolutionary relic from Paleolithic man. In short, our bodies are designed to work based on slow digestion and absorption of complex carbohydrates and a gradual release for energy in lean times. Essentially, our bodies have not responded to modern lifestyle and eating habits. Any spikes in blood sugar provoke an insulin response as a survival hormone to capture extra calories and store them as fat” (Cunningham, Kilara and Merolli 2).

In other words, if you’re looking to live a healthy lifestyle and maintain a normal weight, rapid spikes and drops in blood sugar are not what you’re after. Think about kids on Halloween night or Easter morning (1 lb. chocolate bunny anyone?). A sugary snack provides a short period of hyperactivity and then leads to an eventual crash. Your blood sugar is that little kid.

But don’t get depressed. There’s a solution, and I promise that it’s doable and won’t leave you longing for that fluffy white bread. In fact, quite the opposite happened in my case. Once I recognized how those spikes and drops in my blood sugar really made me feel, I realized that I didn’t want to experience that anymore. Starting my day off in high school with a Pop Tart (or two) made me feel wide-awake and ready to go during my first two classes. By third period, I was toast and craved more energy. In contrast, starting my day off now with a serving of high-protein, high-fiber cereal (specifically Kashi Go-Lean) leaves me with a satisfied pouch (stomach for those of you without re-routed digestive plumbing) and a steadier stream of energy. When I do feel hunger in between meals, it can usually be tamed by a few swigs of water. If not, I reach for a protein cupcake or Glucerna mini snack bar.

I digress. The solution I propose is one that diabetics are somewhat familiar with and is commonly referred to as “glycemic management.” The glycemic index ranks carbohydrate containing foods according to how they affect blood sugar levels within two hours of digestion. “The glycemic index separates carbohydrate-containing foods into three general categories: (1) High Glycemic Index Foods (GI 70+), which cause a rapid rise in blood-glucose levels; (2) Intermediate Glycemic Index Foods (GI 55-69) causing a medium rise in blood-glucose; and (3) Low Glycemic Index Foods (GI 54 or less), causing a slower rise in blood-sugar” (Cunningham, Kilari and Merolli 1). For instance, a french baguette has a glycemic index of 95 while apples have a glycemic index of 38. Don’t fear spaghetti either, its glycemic index is only 41. Have some that’s been enriched with protein and it goes down to 27(southbeach-diet-plan.com).

By eating foods with a low impact on blood sugar levels, glucose is released slowly into the bloodstream and the demand on the body to produce insulin is reduced. This, in turn prevents the cycle of spike-crash-crave from occurring. Other benefits exist as well. According to a study published in Diabetes Care, following a low glycemic diet has been shown to help prevent the onset of type 2 diabetes and reduce the risk for coronary artery disease (Temelkova-Kurtschiev et. al, 2000).

All of that sounds really exciting and wonderful, but you’re probably wondering where to turn in the grocery store. For starters, seek out foods that are high in fiber, like multi-grain cereals (avoid those with suspiciously high amounts of sugar) and cruciferous vegetables. Fiber digests very slowly and thus, foods containing high amounts of it usually have low GIs. Most vegetables, fruits, and 100% fruit juices are low on the GI chart, but carefully read the labels on any dried fruit you might buy. Many companies add sugar or high-fructose corn syrup to dried fruit to make it more shelf-stable, thereby increasing the product’s GI. Beans and lentils of all varieties are great, and most milk products (including unsweetened or low-sugar yogurt). If the thought of unsweetened yogurt grosses you out (it does for me!) use a low-impact sweetener like blue agave nectar or a medium impact sweetener such as raw honey or grade b/c maple syrup to add flavor. Or just throw it in a blender with a handful of fruit. Instant deliciousness. Nuts and seeds are also your friends, but once again they’re often abused in some prepared forms. Specifically, many peanut butters are high in sugar, so either find a place that lets you crank your own (Whole Foods does this and it is so much fun) or look for all-natural peanut butters.

This all comes back to being aware of what you put into your body. A properly fueled body is a well-oiled machine prepared to get the job done (whatever yours may be). By maintaining steadier blood glucose levels, weight management becomes easier and risks for later health problems decline. In short, be nice to your body and it will be nice to you.

I hope this little lesson hasn’t bored you to tears or scared you away from my blog forever. I just really wanted to share some of the research I’ve been doing lately. Who can resist when granted access to thousands of journals via a university library? I’d been longing for that student perk again, haha. Anyway, I hope that everyone has a fantastic weekend. The Steelers play the Browns on national TV Sunday night so I think you all know where I’ll be!

Ciao for now, friends!

References

Cunningham, S., Kilara, A., & Merolli, A. (July-August 2006). Managing glycemic response: the rapidly rising popularity of glycemic index (GI) has opened the doors to many food industry innovation opportunities. Nutraceuticals World , 9, 7. p.82(3) Retrieved September 12, 2008, from Culinary Arts Collection via Gale: http://0-find.galegroup.com.mill1.sjlibrary.org/itx/start.do?prodId=PPCA

Glycemic Index Food Chart and South Beach Diet. Retrieved September 12, 2008 via: http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

Temelkova-Kurktschiev, T., Koehler, C., Henkel, E., Leonhardt, W., Fuecker, K., Hanefeld, M. (December 2000). Postchallenge Plasma Glucose and Glycemic Spikes Are More Strongly Associated With Atherosclerosis Than Fasting Glucose or [HbA.sub.1c] Level. Diabetes Care, 23, 2. p.1830 Retrieved September 12, 2008, from Health and Wellness Resource Center via Gale: http://0-galenet.galegroup.com.mill1.sjlibrary.org/servlet/HWRC/hits?docNum=A68322731&year2=&year1=&aci=flag&index3=KE&index2=KE&index1=AU&tcit
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