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Book Look: Clean Eats by Alejandro Junger, M.D.

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With the abundance of healthy food bloggers for inspiration, I do not turn to cookbooks for ideas as much as I used to.  In fact, many of my beautiful cookbooks sit rather dusty on my shelf.   But, I had heard so many good things about Clean Eats by Alejandro Junger, M.D., I ordered a copy this past summer, and it has not disappointed. Not in the least. And, I promise not to let it get dusty for long!






Why I Would Recommend Clean Eats by Alejandro Junger, M.D.

Yes, Clean Eats was on my summer reading list and it was a great choice.  Here are some of the reasons why:
  • If you are new to clean eating or healthier eating practices, the tone of the book is welcoming and not intimidating at all.  Yes, it espouses clean eating and what that means so you won't find processed foods, unhealthy fats, refined grains, etc. in the ingredient lists.  However, it is done in such a positive, gentle and inspiring way, it motivates you to be better and do better for you and those you feed.
  • The recipes are abundant (over 200) and there is something for everyone: vegetarians, vegans and meat eaters, too.  Plenty, if not most, recipes are gluten-free and dairy-free as well.
  • The recipes are easy to follow and not complicated.
  • The recipes I tried taste great and they were fun to make.
  • If you are into specific meal plans, several are offered.
  • It is organized well and written well.
  • I especially enjoyed the wonderful "big picture" essays on clean eating and what that actually means by many leading in the field. There are many recipe contributions from names you may recognize as well. 




A Bit About the Author, Dr. Junger

The author suffered digestive health issues himself when he moved to the United States from Uruguay to do his post medical school graduate work.  His successful approach to healing himself ignited his "Clean Program."  He has many loyal followers and has helped many improve their health.  Dr. Junger has also written two other books: Clean and Clean Gut.

To learn more about the author, Dr. Junger, and his programs as well as his approach to clean eating and philosophy,  go here for a biography on him. To purchase the book, many popular bookstores sell it as well as Amazon here.  Or, check your public library for a copy as well.






Five of My Favorite Tips from Clean Eats

I am still working through this book and still learning, but here are a few the tips and strategies I have adopted from reading this book:

Look at food in a new way.  One of my favorite quotes from the book's second essay is on the topic of epigenetics (explained a bit here):  "Food is more than calories. It is information. And that information plays a much greater role than just providing us fuel for energy. Every bite we eat contains information that tells our genes how to express themselves. Food literally has the ability to turn our "good" genes on and our "bad" genes off."

Expand your reach.  Clean Eats walked me through how to use coconut flour, something I had never used before and now I reach for often.  It is higher in protein and fiber and lower in carbohydrates. It is also gluten-free.

Throw in some beans.  I cook with beans and lentils but now, I include them more often in my cooking. They are inexpensive and you don't have to make them center stage of your dish.  Even adding a handful can increase the fiber and B vitamins as well as acting as a great digestive aide to your dishes.

Sprinkle more spice. I learned more about the medicinal properties of herbs and spices.  (Some of my favorites are here and why.) I enrich my dishes with them often but I now know more about some new ones and what they can do.

Practice chemistry in the kitchen.  It introduced me to homemade elixirs and herbal infusions. I hope to play around with this more this coming fall and winter using warm teas as a base, etc. Perhaps I will write a post on that later.


And next time, more about those Clean Eats recipes . . .

Do tell! Do you have a favorite healthy cookbook that you turn to often or healthy food blog?  Please give a link and tell us about it. Have you read Clean Eats or any other books by Dr. Junger? What did you think?


Need a bit more?



photo credit: Tim Sackton: Flicker: http://bit.ly/1rCMeT0

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Help Advance Diabetes Research

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A University of Virginia researcher named Hannah Menefee contacted me recently to ask for our help.  She and her colleagues are conducting a study on how people with type 2 diabetes use Facebook to manage their health, and how that technology can be leveraged to support effective health communication.

If you have type 2 diabetes, and you'd like to participate in the study, please join their Diabetes Management Study Facebook group.  There, you'll receive more information about the study, you'll receive a short survey, and you may be invited into one of the study phases.

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The Great Outdoors And How It Can Improve Your Health

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Imagine being here right now!



Or, maybe here!



I wouldn't mind walking through a field and looking over and seeing that.




Don't miss the smaller and more delicate views. 



Let's teach our children how to skip a stone, sing by the campfire, climb some rocks.



Have you noticed water droplets on a leaf outside after the rain lately?


Take a good look around this beautiful earth - wherever you are  -- and get yourself to plug in less to the machines and more to our great outdoors! I hope these links will inspire you to do so . . . and do so often.


1.  Yes, even the Ivies tell us so! There are plenty of reasons being outdoors is good for your health - both physical and mental!


2.  Do you enjoy the rush and stimulation of taking a risk or two?  Plenty of us do and the outdoors offers many avenues for that. Gotta love this board with great shots of some extreme ways to spend time in nature!


3.  Have we gone too far in protecting ourselves from the sun? Making enough Vitamin D is important, too.  Here is how to get enough D when you are outside.


4.  Thinking of relocating? Check out these top spots for the outdoorsy type.


5.  Photography?  Yes, but much, much more.  I was awestruck by these.  You. too?


6.  Not into athletics? You can still get outside and even shop outdoors if that peaks your interest or take a walk in your neighborhood to appreciate your local views.


7.  Mother Nature demands respect when you read these harrowing experiences.  Do you think you would have the wherewithal and the courage to escape like they did?


8.  Grasp information better in a graphic format?  You got it. Here are are some frightening figures that spell out some connections with time outdoors and various health conditions.




pond:photo credit: <a href="https://www.flickr.com/photos/billy_wilson/4101426041/">Billy Wilson Photography</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>
hay: photo credit: <a href="https://www.flickr.com/photos/msojka/3820882398/">Martin Sojka .. www.VisualEscap.es</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-sa/2.0/">cc</a>
butterfly: photo credit: <a href="https://www.flickr.com/photos/paulobrandao/2843660288/">Paulo Brandão</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-sa/2.0/">cc</a>
water drops: photo credit: <a href="https://www.flickr.com/photos/sergiu_bacioiu/4127005735/">Sergiu Bacioiu</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>
woods: photo credit: <a href="https://www.flickr.com/photos/31246066@N04/5907974408/">Ian Sane</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

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Healthy Snacks: DIY Trail Mix Combos

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Snacks. Do you partake? Those stomach growls - do they get your attention? Sometimes, we do need a bit of something to get our body to the next stop. I wrote about snacking here and how to do it right. Although frequent snacking may not be a good idea, there are situations that you may need to turn to snacking.

We can't always predict when that ravenous hunger and stomach pangs will strike. That traffic jam may have just gotten a whole lot longer, the game is going into its second overtime, you have to work late and no time for dinner - they all could pose unpredictable times.  So, for those occasions and other times you invent, here is a snack that you can create ahead of time to keep your energy boosted, hunger pangs diminished, and body fortified: trail mix.  Keep some in your child's backpack, your desk drawer, your tote bag or in your sports bag for when hunger calls.




Why make your own trail mix

Sure, there are lots of premade trail mixes on the market and some of them taste great, But, here are several reasons to make your own trail mix rather than buy the premade:
  • It is cheaper than the premade.
  • It won't contain unhealthily oils, over-salted foods, too much sugar or preservatives.
  • It is filling, nourishing, and satisfying.
  • You control what goes in it (unsalted nuts, low sugar, etc.) making it a lot healthier for you.
  • It is full of things you like and you don't have to pick through the bits you don't.
  • It is fresher and lasts a long time. 
  • It is easy to make.
  • It allows for creativity.



What to include in your DIY trail mix

What to throw in your trail mix? Whatever you like really - as long as it does your body good!  But, generally, here are the categories of what you might like to mix in: the chunks, the bits and the flavorings. Assemble the parts and let you and your family create an interesting fusion of sorts.

The chunks: The main body, so to speak, of your trail mix could consist of things like these:
Nuts;  Almonds, cashews, walnuts, pistachios, Brazil nuts, pecans pine nuts, macadamia nuts -- all those tiny nuggets are loaded with healthy fats, protein, fiber, antioxidants, and minerals. Keep to unsalted and lay off the sugar coated ones too! Some nuts carry more fat than others but a small handful or two is fine.
Dried fruit. Organic dried apples, cherries, cranberries, goji berries, blueberries, strawberries, apricots, raisins, banana chips, figs, pineapple chunks, mango, and dates really sweeten the deal. They do add vitamins, fiber and minerals as well, but because of the sugar, keep the proportion in check with the dried fruits. 
Grains: Air popped organic popcorn, whole grain crackers, toasted oats, whole grain cereals, granola, wasabi crackers, whole wheat graham crackers can all give the combination crunch and fiber.

The bits: Sprinkle in these guys for a bonus:
Seeds. Pumpkin, sesame (black and white), flax (ground only), hemp, sunflower to name  a few - they can add omega 3s, protein and minerals as well.

Sweet and spicy stuff: coconut flakes, A pinch of your favorite chips (dark chocolate, cacao nibs, butterscotch, peanut butter) Greek yogurt covered fruit, dark chocolate covered nuts, crystallized ginger, wasabi peas all add interest. Again, just keep the sweet stuff to a pinch or two.

The flavoring:  Get creative and bring on the flavor with these:
Drizzles: A touch of honey, date syrup or maple syrup perhaps or a citrus punch of a drop or two of lemon, orange or lime juice can really add some zing.
Seasonings: Pink salt, nutmeg, cinnamon,, cayenne pepper, dried ginger, cardamom, Chinese five spice, chipotle powder, garlic powder and many others can make the mixture really come together.


Trail Mix Combos - American style

Need some inspiration?  Allow me to get you started.  Try one of these U.S. regional themed trail mix combos along with a snack imitating a favorite American dessert and the favorite sandwich of a beloved and iconic American singer:


Elvis Swing- peanuts, almonds, peanut butter chips, cocoa nibs, dried bananas, pumpkin seeds, ground flax seeds with a drizzle of honey

Hot Apple Pie: cinnamon, dried apples, walnuts, toasted oats, raisins, pink salt, maple granola

Southern Charm; pecans, pinch of cayenne, pink salt, cinnamon, butterscotch chips, bran flakes, pumpkin seeds, drizzle of vanilla infused maple syrup

New York Cheesecake: cashews, dried cherries, whole grain graham cracker pieces, macadamia nuts, pumpkin seeds, white chocolate chips

Texas Barbecue: sun-dried tomato bits, whole grain honey mustard pretzels, pine nuts, chipotle powder, sunflower seeds, wasabi peas, pink salt, drizzle of honey

California Coastline: dried date bits, almonds, hemp seeds, coconut flakes, gogi berries, dried strawberries

Louisiana Crawl: Brazil nuts, cashews, sunflower seeds, sea salt, garlic powder, chili powder, ground cumin, cayenne pepper. touch of coconut sugar or date syrup and a drop of lime juice


Do you have a favorite healthy snack you keep in your bag for those unexpected times? Let's hear your ideas or a recipe link, please!


photo credit: <a href="https://www.flickr.com/photos/37094770@N04/4077597380/">Max Penn</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by/2.0/">cc</a>

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Thoughts on the McDougall Advanced Study Weekend

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For those of you who aren't familiar with him, Dr. John McDougall is a doctor and diet/health advocate who recommends a very low fat, high starch, whole food vegan diet to control weight and avoid chronic disease.  He's been at it for a long time, and he's a major figure in the "plant-based diet" community (i.e., a diet including little or no animal foods).

Dr. McDougall invited me to participate in his 3-day Advanced Study Weekend retreat in Santa Rosa, CA.  My job was to give my talk on insulin and obesity, and participate in a panel discussion/debate with Dr. McDougall in which we sorted through issues related to low-carb, Paleo, and the health implications of eating animal foods.  I was glad to receive the invitation, because I don't see myself as a diet partisan, and I believe that my evidence-based information is applicable to a variety of diet styles.  I saw the Weekend as an opportunity to extend my thoughts to a new community, challenge myself, and maybe even learn a thing or two.  It was particularly interesting to compare and contrast the Advanced Study Weekend with the Ancestral Health Symposium, which is more Paleo- and low-carb-friendly.

General Observations

The attendees were a lot older than AHS attendees.  I estimate that most of them were in their 60s, although there were some young people in attendance.

I don't place too much emphasis on peoples' personal appearance at conferences like this.  You don't know what a person's background, genetics, or personal struggles may be, you don't know how closely they adhere to the program, and you don't know to what degree a group of people might be self-selected for particular traits*.  But I will note that Dr. McDougall, his family, and many of the other starch-based/plant-based diet advocates tended to be extremely lean with low fat and muscle mass.  They also tended to have a healthy and energetic appearance and demeanor.  As I would expect, decades of exceptionally high starch intake hasn't made them obese or obviously ill.

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Creating Invitations: Mastering the Impromptu Gathering

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Entertaining friends, whether planned for months or at the last minute, is such an act of generosity.  I always really appreciate it when someone is willing to make efforts to invite me over and include me in his or her home life. And, I like to give that gift to my friends and family as well. But, I probably don't do it enough.  After all, connecting with friends and family is a big part of leading a healthy lifestyle and it sure is one of the most fun parts of staying healthy! There is nothing better than sharing a laugh, lending a supportive ear, contemplating the meaning of life, or creating a memorable time with friends and family. Yup, nothing better.

So why is it we don't invite people over more? Could it be we are afraid they will judge our disorganized office space, our smelly dog or rambunctious children? Maybe. Or, perhaps we feel we have to have the perfect occasion, best tasting food, or just right everything else. All false. Our friends, our family? They all just want to connect with us more and what a better place to do it than in our own home?





How to Gather Your Friends for a Spontaneous Get-Together

Those last minute get-togethers at your place can really turn into some of the best of times. Although you really do not need to follow any of these tips here to round up your pals, maybe being ready to do it with these preparation tips may actually encourage you to do it more often and find yourself saying: "Hey, come on over. Yes, right now!"


Put the smelly dog outside.  If Fido is long overdue for a bath,  just throw him a bone and keep him outside if you feel he will offend. And, then wash him tomorrow! That goes for closing the door to your messy office, too. People are not judging you like you think they are.  They are there to see you, not your perfect house or lavender smelling dog.


Give your bathroom a peek.   I wouldn't worry too much about how clean your house is but I would check out the status of the guest bathroom. A quick wipe to the sink and mirror and make sure to leave soap and a clean fingertip towel out.

Stocked pantry equals instant appetizer.  Next shopping trip, find your favorite olives, whole grain crackers, and various nuts to keep around. A great offering on the fly could be a bowl of fresh farmers market cherry tomatoes or radishes with a bit of pink salt or a big bowl of fresh popcorn.

Chill a few bottles.  Whatever you drink, alcohol or not, keep at least a few bottles of that in the fridge ready to offer.  I like to keep a few bottles of sparkling water and apple cider in there, too, for those who do not drink alcohol and kids love it, too.  Keep lemons and limes around or pop a frozen raspberry or two in the bottom of a pretty glass and you are ready to give a toast! Or, serve your guests some delicious detox water like this in a mason jar with a straw. Of course, if there is a signature cocktail or mocktail you have up your sleeve, keep those ingredients stocked up, too, and share your skills with your friends.




Make it festive, but don't fuss.  I have a cabinet in my dining room that we call "party central."  Everything is there to make it an occasion. In it I have matches, birthday candles and hats, lots of votives, fun straws, pretty cocktail napkins I pick up on sale, and a few nice bowls and trays to reach for when entertaining.  Go ahead and light a candle or two, throw out some colorful or fun napkins, and put those appetizers on a nice tray. In fact, take out even looks nicer when on a pretty dish. When all those things are there, you didn't fuss,  you just made it a little more fun!

Don't be afraid to ask.  Inviting a crew over? By all means, enlist their help.  People love that, actually. See who can bring a bottle of wine, a favorite cheese, a great DVD for an impromptu movie night with the girls, etc.

Play some tunes.  Some music playing always lifts the spirits or sets the mood. Break out the iPod or whatever music storage you use and share what you enjoy with your friends and family.

What about you? Do you have friends over a lot? What tips do you have.  I would love to hear them!


photo credit: <a href="https://www.flickr.com/photos/piper/980677074/">CaptPiper</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc/2.0/">cc</a>



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What about the Other Weight Loss Diet Study??

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The same day the low-fat vs low-carb study by Bazzano and colleagues was published, the Journal of the American Medical Association published a meta-analysis that compared the effectiveness of "named diet programs".  Many people have interpreted this study as demonstrating that low-carbohydrate and low-fat diets are both effective for weight loss, and that we simply need to pick a diet and stick with it, but that's not really what the study showed.  Let's take a closer look.

Johnston and colleagues sifted through PubMed for studies that evaluated "named diet programs", such as Ornish, Atkins, LEARN, Weight Watchers, etc (1).  In addition, the methods state that they included any study as low-carbohydrate that recommended less than 40% of calories from carbohydrate, was funded by the Atkins foundation, or was "Atkins-like".  These criteria weren't extended to the low-fat diet: only studies of name-brand low-fat diets like the Ornish diet were included, while the meta-analysis excluded low-fat diet studies whose guidelines were based on recommendations from government and academic sources, even though the latter group represents the majority of the evidence we have for low-fat diets.  The inclusion criteria were therefore extremely asymmetrical in how they represented low-carb and low-fat diets.  This fact explains the unusual findings of the paper.

The abstract immediately activated my skeptic alarm, because it states that at the one-year mark, low-carbohydrate diets and low-fat diets both led to a sustained weight loss of about 16 pounds (7.3 kg).  Based on my understanding of the weight loss literature, that number seems far too high for the low-fat diet, and also too high for the low-carbohydrate diet.

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Low-carbohydrate vs. Low-fat diets for Weight Loss: New Evidence

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A new high-profile study compared the weight loss and cardiovascular effects of a low-carbohydrate diet vs. a low-fat diet.  Although many studies have done this before, this one is novel enough to add to our current understanding of diet and health.  Unlike most other studies of this nature, diet adherence was fairly good, and carbohydrate restriction produced greater weight loss and cardiovascular risk factor improvements than fat restriction at the one-year mark.  Yet like previous studies, neither diet produced very impressive results.

The Study

Lydia A. Bazzano and colleagues at Tulane University randomly assigned 148 obese men and women without cardiovascular disease into two groups (1):
  1. Received instructions to eat less than 40 grams of carbohydrate per day, plus one low-carbohydrate meal replacement per day.  No specific advice to alter calorie intake.  Met regularly with dietitians to explain the dietary changes and maintain motivation.
  2. Received instructions to eat less than 30 percent of calories from fat, less than 7 percent of calories as saturated fat, and 55 percent of calories from carbohydrate, plus one low-fat meal replacement per day.  No specific advice to alter calorie intake.  This is based on NCEP guidelines, which are actually designed for cardiovascular risk reduction and not weight loss.  Met regularly with dietitians to explain the dietary changes and maintain motivation.
Participants were followed up for one year, with data reported for 3 month, 6 month, and 12 month timepoints.  This study actually measured body fat percentage, but unfortunately did so using bioelectrical impedance (like on some bathroom scales), which is essentially meaningless in this context.

Results

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