What does Health Mean To You?

In counseling many different people over several years, I have noticed certain consistencies in how most people consider changes that impact their health.  Change is an interesting topic.  How many times have you thought, or even said out loud "I know what I need to do, I just don't do it"?  

Let's see if we can start to understand why....

First, change is hard.  Humans don't really like it very much, even though we know it happens and we live in a world of constant change.  We tend to be creatures of habit, we like what we like and we don't really like being asked to do something different.

Second, we always assess the payback equation.  What I mean by that is, in order to agree to change something, we want to know what we get out of it.  What is the "reward" I get, for experiencing the discomfort that comes along with changing something?  And it stands to reason, the more discomfort you might experience, the higher the reward you would expect, right?

Lastly, it turns out that  eating our absolute favorite foods, is a highly valued habit that we hold most dear.  It brings us happiness!  Happiness in this crazy world is a prize to be held on to tightly!  Unfortunately, it seems we are biologically pre-programed to adore salty, fatty and sweet foods.  In other words, I've never met a person yet who has made themselves sick on broccoli....but plenty of people who make their bodies sick all the time by eating too much bacon, cheese, ice cream, fried foods and sweets.

So the challenge to you today is....what is your Health worth to you?  If you could make some small changes, like reducing the amount of something you eat or swapping it for a similar but slightly healthier food, might that be worth it?

Do you think you'd be open to at least having that conversation?  Because I bet we could come up with a plan together that would make the change easier and the payback equation work for you.  Remember, we are not seeking perfection, we are just seeking balance and improving your overall health!

If this resonates with you, let me know!  I can help!

Recipe for ORIGINAL-style Vogel Bread

(US Measurements and Ingredients)

Vogel recipe take #2!  While my first recipe for Vogel Bread makes a wonderful bread in a bread machine, it still wasn't quite true to the original style of the very first type of Vogel bread on the market.  It is almost impossible to find that original, dense bread any more, especially in the US.  But after a LOT of experimentation I've developed a recipe, loosely based on Jim Lahey’s no knead bread, and it's producing a really wonderful loaf I wanted to share with you!  There are several very specific instructions here about times, temperatures etc.  Because of the unusual method, this recipe relies heavily on food science and the instructions should be followed carefully to ensure a successful result.  Note that the bulgur wheat must be soaked overnight, so plan ahead! ☺☺

Ingredients:
3/4c dry Bobs Red Mill Bulgur Wheat (replaces kibbled wheat in NZ recipe)
1tsp dry yeast
2c milk
1tsp sugar
1tsp salt
3c whole wheat flour
1.25 c white standard flour
3 tablespoons chia seed

First, soak the bulgur wheat in a large bowl of water overnight, then gently drain (but don't squish out the water in the grains...the recipe needs the moisture).

Warm milk and sugar until 100-115F (use kitchen thermometer), then stir in yeast and set aside for 10 minutes (the sugar just helps to activate the yeast; you could leave this out and wait longer for the yeast to activate).

Then add all remaining ingredients including drained bulgur to standing mixer bowl with bread paddle attachment, pour in milk/yeast mixture and turn mixer on low for 10 mins.   Let rest for 10mins, then knead again on low for 10 mins.

After this, grease a large bowl with olive oil or butter, tip dough into bowl (it will be much wetter/mushier and more delicate than a typical bread dough) and set aside somewhere warm to rise, with a wet kitchen towel draped over the top so the dough doesn't dry out.  It should double in size before the next step.  That typically takes 3-5 hrs.

Punch down the dough, divide into two loaves and place in greased bread loaf tins.  Place a damp kitchen towel over them again, and place in warm spot to rise.  Again, we want them to double in size  This typically takes another 2 hrs.

When ready, heat oven to 400F.  CAREFULLY cover each loaf tin with tin foil. It should be tightly attached to the tin so very little steam escapes, but lofty enough so the bread doesn't stick to it when it rises a bit more.  The reason for this is because this bread method produces a very wet dough, and the bread needs to be covered and initially cooked in a humid environment to allow the moisture in the center of the bread to escape, before it develops a crust.)

Cook bread covered with foil as stated above for 30 mins, then remove foil and cook another 15 minutes.

Tadaaaa!  Your bread is ready to eat!  Let it rest a while before cutting. 

Don't Fry It, Put it on White Bread and Cover it in Tartar Sauce.....

What are we talking about today?  You guessed it, fish!

There was an interested article from UT Southwestern recently, discussing the benefits of Omega 3 capsules to prevent heart attacks. Basically, we have been a little overzealous in thinking Omega 3's might help in this area.  A better idea that we know to be effective is to eat fish 2-3 times per week.  We know that a Mediterranean diet with plenty of veggies and fish is associated with a lower risk of heart disease.

This topic sometimes causes wrinkled noses and "I don't like it" responses.  And in honest truth, it is HARD to find good fish in Dallas, Texas.  We are a landlocked city and a LONG way from the coast, after all!

So let's get specific about what types of fish. Sorry folks, but, catfish, tilapia and shrimp, the mainstays of American restaurant menus, don't help you.  They contain negligible amounts of Omega 3.  They are low in fat so that's great, but they don't provide Omega 3's like Salmon, Mackerel, Trout, Tuna, Cod and Sardines do.

So where can you find fish in a palatable form in Dallas?  Here's my recommendations based on many many years of market testing! :)

1) By far, the best place to find good quality fish in the Dallas area is H-Mart.  Yes it might be a little overwhelming to you given the foreign language writing on labels and unusual (to Americans) Asian fruits and veggies, but I'm telling you from the bottom of my heart, it's worth a little adventure to get the best quality and best priced fish in town.  I can personally vouch for the fresh Cod, Salmon, Tuna, Mackerel and Snapper.  And if the product at the counter looks a little dodgy to you -- just ask if there is any fresh "in the back".  They are very proud of their fresh fish and will get you the freshest product they have!

2) Whole Foods is a good second choice option for fresh Salmon.  I typically won't buy any other fish there but it's possibly ok.

3) When in doubt and in desperation, always buy FROZEN.  I know, it might sound weird, but seriously folks we live a long way from the coast and there is NOTHING fresh about "fresh fish" in this town (except see 1).....they do it really well!).

4) No matter where you buy fish from, always check country of origin.  I recommend buying wild or farmed fish from USA, Canada, Australia or New Zealand.  I do not recommend buying ANY fish from any other places....the regulations for farming and antibiotic treatments are lax in most parts of the world and sea quality (given untreated sewage discharge) may be questionable.

5) Lastly, see post title. :)

That about covers it, but always feel free to contact me if you have any questions or concerns!

The End of the Low Fat Diet?

I am asked about fats a lot in my job at a heart hospital.

Lots of patients come in and tell me they were on the "see food and eat it" diet prior to their bypass surgery and their physicians told them they really need to consider cleaning up their diet.  But does that mean low fat?  Research points to the answer being "no", but it also doesn't mean we get to eat chocolate, cheese and coconut butter with reckless abandon.

A friend of mine and her intern posted a really great article on this topic here.  I encourage you to take a look!

As always, if you have any questions or would like some help figuring out your own dietary plan, feel free to contact me!

Salt/Sodium -- how much is too much?

I currently work at a heart hospital and I hear this question a LOT!

The American dietary guidelines for salt intake differ by age, but honestly,  for MOST adults, a daily "budget" of about 2000-3000mg/day is completely adequate.  The typical American diet contains too much salt; studies show the **typical** intake in the US is closer to 6000mg or more!!

CERTAINLY, as we age, particularly after about age 55, we ALL need to aim towards the 2000mg end -- the reason is, sodium has a tendency to increase blood pressure and therefore increase the work the heart and kidneys have to do. There is a really good (and short!) overview of the salt issue on the American Heart Association website.  They also have a pretty neat little "sodium tracker" here.

The unfortunate news for those tracking sodium intake, however, is that sodium is in many foods we eat.   I often say "anything in a box, package or can"....but that even means breakfast cereals, canned vegetables, breads, tortillas, crackers, cheese, deli meats, etc. and as these foods form the foundation of the typical american diet, it can be pretty overwhelming to figure out what to do.

I had a patient recently tell me that a low salt diet was "like licking glass"!!!  Salt is a mineral required for human life, so we don't want a NO sodium diet, just a LOW sodium diet.

So, what CAN you eat? As it turns out, fruits and vegetables (not canned, but fresh or frozen are fine), are almost completely salt free. Also, fresh lean meats such as salmon, tuna, fillet steak, chicken, turkey breast and so forth are also very low in sodium (as long as you don't add a bunch to it when cooking).

So I have two takeaway messages for you:

1) KNOW WHAT YOU ARE EATING. TURN THE PACKAGE AROUND AND READ YOUR LABELS.  If it has a label, it will tell you how much sodium it contains.  And guess what, if it doesn't have a label (eg, fresh meats, fish, fruits and veggies), it doesn't have an appreciable salt content.  Also look up the salt content of the foods you order at restaurants online -- most restarants use a LOT of salt, so it will help you recognize where your sodium intake is coming from.

2) SPEND YOUR 2000mg BUDGET.  You have a budget, so use it.  Humans need salt. and we like it too.  Just spend it wisely by referring to 1).  :)

Low salt does not mean low flavor....you just have to find other seasonings with herbs and spices to help season your food.  Feel free to share any favorite low sodium recipes below!

Helpful Cooking Tips for those with Chronic Illness

So very many of the people I work with are managing an underlying medical condition, which may cause pain, fatigue, weakness or difficulty standing for long periods of time.

I saw this really great article today and thought I would share it.  The article is written for those with Rheumatoid Arthritis, however the tips are great for anyone having difficulty cooking home meals.

We know that meals cooked at home tend to be lower in salt, fat and calories, so if you are working on getting your weight back to normal after the holidays, it is worth the extra effort to try to cook at home.

Kitchen Tips

If you need some help devising a personalized food plan, I would love to work with you!

Healthy, Sensible and Delicious!

Now that the holiday season has almost come to a close, I thought I would share a couple of concepts for getting back to regular food habits.

Get back to a healthy food routine

I encourage you to consider adopting a 3 meals-a-day routine.  Just like sleeping and waking, humans really do need to eat at least 3 times a day to function at our best.  And if your meals are more than 4-5 hours apart, consider adding a small snack, around 100-200 calories, to help bridge the gap to your next meal.

Deal with any small weight gain now

If you have gained a bit of weight over the holidays, it will be easier and quicker for you to deal with it immediately (read: start today!!), than wait until it's 5 or 10 pounds (or more) and several weeks worth of work.  Cut down your portion sizes, eliminate the treats, and move 30 minutes every day.  Repeat until you get back to the weight you like to maintain. :)

Find some healthy and yummy new recipes

Holiday food is so special because we tend to use ingredients we don't use all year round - lots of cream, butter, cheese, bacon....and so on.  Most of us cannot eat like this year-round and maintain a healthy weight.  So, find some new and yummy healthy recipes such as these ones below, to help you get back on track!

• American Institute for Cancer Research  - you can download these for free here
• Use MyPlate on Pinterest to help with portion sizing and here for recipe ideas
• The Food Network has some nice ideas too

Avoid Fad or Crash Diets

Studies show the majority of people who adopt a fad or crash diet gain all that weight back or MORE later.  Be kind to the body God gave you, realize that this is a journey, not a destination.  Gently adjust your habits (less calories, more exercise) until you get back to where you like to be.  It comes off the same way it went on...little bit, by little bit, by little bit.  So be patient and kind to yourself!

And contact me if you would like some personalized help and a one-on-one plan to acheive your goals!