MIlk

        I was never a big milk drinker, but because I now make yogurt, I go through a lot of milk. I use one and a half gallons in a batch of yogurt, and easily a half gallon or more for cereal and such. More than a year ago, I discovered that milk at National Wholesale Liquidators was $2.50. That was pretty awesome because it was around $4.00 in other stores. Last Wednesday, I was in NWL to get milk, but they had none, so I decided I would go back on Saturday night when I actually planned to make yogurt. But alas, it was not meant to be. As I approached the parking lot on Saturday night, things looked unusual. There were a lot of cars in the parking lot. Then I saw a large sign that said, “Everything is 20-60% off.” A bit more unusual and suspicious. I parked and started walking towards the doors, and then I saw the sign that said, “Store Closing.” I ended getting milk from another nearby grocery store, but this, unfortunately, will be the end of cheap milk for me.

Blondies or Greenies??

                Recently, I had a foray into gluten-free baking. We had a guest who could not eat gluten, and I wanted to impress. But I did not want to buy special gluten-free flour. I had once before made recipe that had chickpeas in it, so I decided to give it a try. This was the recipe:

No-Flour Blondies

1 can (15oz) chickpeas, drained and rinsed

½ cup nut butter

⅓ cup sugar

2 teaspoon vanilla extract

¼ teaspoon baking soda

¼ teaspoon baking powder

⅓ cup chocolate chips

Put all ingredients except chocolate chips in a bowl. Using an immersion blender, blend until very smooth. Then, fold in the chocolate chips. Bake at 350 for 20-35 minutes or until skewer inserted does not come out wet.

                Last time I made them, all came out well. They looked and tasted like blondies. But this time, I made one small change that made a huge difference. I used Sunbutter instead of peanut butter. And this is what happened.

                What happened?? According to the Sunbutter website, the chlorophyll in the sunflower seeds reacts with the baking soda and powder and the green color is a byproduct. Thankfully, it is perfectly safe to eat green blondies. But then maybe they should be greenies?

Why bother eating well if I can't lose weight?

                I am taking a course this semester on obesity, and this week’s content is about dieting versus non-dieting approaches to obesity management. The dieting approach involves following a prescribed set of rules or guidelines that are intended to help a person with overweight lose weight. The non-dieting approach eschews that entire idea and posits that dieting does not work. Rather, it focuses on body acceptance and taking care of one’s health without the specific focus of weight loss.

                From my experience working with patients, it is clear that it is difficult to lose weight. You’d be surprised with how little some of my patients eat in attempts to lose weight. Sometimes, they lose weight slowly, and usually they regain it when their strict attempts become unbearable. Some of my patients do lose a significant amount of weight and are able to maintain their new weight, but this weight may still be in the overweight or obese category. I can think of only a handful of patients who were able to lose enough weight to enter the “normal weight” category.

                Healthy eating is a good idea for someone with overweight or obesity whether or not weigh loss is the outcome. Benefits of eating more fruits and vegetables extend to heart health, decreasing diabetes risk, and improving digestive health. Yes, weight loss might not happen or might not happen to the extent hoped, but I would advise my patients to take care of themselves by eating healthfully anyway! There is more to health than body weight.

     Have you ever had one of those days that you felt like complaining, “There is nothing to eat”? Well, when I arrived home late at night after being out of town for more than a week, I had that feeling. This is what the refrigerator looked like.

     What would I pack in my lunch for the next day? Well, for me, lunch has three main components: a protein, a carbohydrate, and a vegetable. The protein was pretty easy—2 hard-boiled eggs would work. For my carb, I took Wasa crackers I had in the cabinet. Now for the vegetable, all that I had in the fridge was celery, and that just wasn’t going to cut it for me. Luckily, I remembered that I had canned green beans, so I was all set.

     Sometimes people ask if canned vegetables are healthy. The only potential downside to canned vegetables is that they contain salt. In an overall healthy diet that does not contain excess sodium, having some salt in canned vegetables is definitely not a big deal. I like to think of a diet as a whole rather than as the disparate parts. I diet definitely needs vegetables. And honestly, we do need some sodium every day. In an overall wholesome diet, including some extra salt will not be a big deal. Some people do have specific medical conditions that require a sodium restricted diet, so you can always ask your doctor for specific advice.

     Oh, and I did go grocery shopping the next night.

     What do you do if you feel like there is nothing to eat? Answer in the comments below. 

Honey Cookies

This time of the year is honey time. Many people prefer the flavor of honey over sugar. Others eat it because they believe it is healthier. (It is not healthier than sugar.)  I eat it because it’s a traditional food this time of the year, and I enjoy the taste if it isn’t overpowering. I have this delicious honey cookie recipe that I have been making for about 9 years. The cookies are soft and almost cake-like. Best of all (for me) is that the honey flavor is not overwhelming. Here is the recipe.

1 cup sugar
1/2 cup oil
3 eggs
3 Tbsp honey
3 cups flour
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
pinch salt

Beat together sugar, oil, eggs, and honey. Combine dry ingredients. Mix dry ingredients into wet ingredients. With moistened hands form dough into small balls and place on baking sheet, OR drop by teaspoonful onto lined baking sheet. Bake at 350° for 10 minutes.

honey cookies!

For other honey thoughts, click here!

What’s worse? Soda or diet soda?

                This is a question my patients often ask me. They are trying to get on the road to healthy eating, and they have heard in the media about the evils of artificial sweeteners. There are many different artificial sweeteners on the market.  Some of the more common ones are saccharin (Sweet “n Low,) Aspartame (Equal,) and Sucralose (Splenda.) We have all seen and many of us have tasted these sweet packets. These calorie-free sweeteners are often used by people with diabetes or people who are trying to lose weight.

                But are they safe? Over the years, there were studies that linked these studies to cancers, but these studies were often poorly designed, in rats (not humans,) and the quantities fed were very large. The FDA approved artificial sweeteners if they are eaten in moderation. This means that 1-2 packets in your coffee 2-3 times per day is considered safe by these standards.

There has been a lot of more recent research on this topic. Some studies link these sweeteners to adverse metabolic effects—that is weight gain, higher blood sugars, and heart problems. There have even been proposed mechanisms to these metabolic effects. Yet, a conclusive answer in this area is not known yet.

Practically, when I am advising a patient, the answer will be customized. Is the patient newly diagnosed with diabetes and currently drinks 1-2 cans of regular soda per day? If the patient is ready and willing to drink 1-2 cans of diet soda per day instead of the regular soda, this might be a good swap. For this patient, the risks of regular soda are likely greater than the potential risks of diet soda. What if the patient has never been much of a sweet drink-drinker and is asking if it is okay to start drinking diet soda? I would likely recommend that this patient choose other beverages, such as water, seltzer, or fruit-infused water. This risks of adding diet soda with potential adverse health outcomes is definitely greater than the “risks” of fewer beverage choices.

In short, it is important to take all health news in context. Every person’s health is different, and what might be an obvious choice for one person might be the wrong choice for another person.

Leftovers

     Last weekend, we had chicken soup. There was a fairly large amount of broth leftover afterwards, and I didn’t want to waste it. I had heard of people using soup broth to make other foods, so I decided to give it a try. First, I strained the broth to remove any leftover solids. Then I measured it—it came out to be about 5 cups. The perfect amount to make rice! I cooked the rice like I typically do. The resulting rice was so fragrant and delicious!

               

     Other uses of leftover soup broth:

• Cook any grains, including rice, quinoa, and barley in soup broth
• Use it to start another soup or stew
• Add a bit to mashed potatoes
• Use it to make stuffing
• Cook beans, lentils, or chickpeas in soup broth