An Aside on Adherence

In my previous post I used the term adherence for sticking to a diet. Why not compliance, you ask? Adherence is a more positive term than compliance, as shown by these examples of two typical seven-year-olds:

Compliance: Mom asked me to try the broccoli. I choked one piece down and gave the rest to the dog when she wasn’t looking.

Adherence: Mom asked me to try the broccoli. I didn’t think I’d like it, but it was good. I even had seconds.

Attitude is everything. If you go into a new behavior begrudgingly, you won’t succeed. However, if you put a positive spin on the reasons for the change (I’m quitting smoking because I want to be able to dance at my son’s wedding), your chances of success will increase.

Permanent link to this article: http://ediblethoughts.com/2015/07/25/an-aside-on-adherence/

Diets to Live By

Every so often I’m asked by people who know my nutrition background, “What diet should I be on?” Some are fishing for validation of how they’re currently eating; others want to pick a fight about the virtues of gluten-free, Paleo or Atkins diets. Then there are folks who’ve been told they have to clean up their acts after a lifetime of indulgence and need help. Here are four questions you should ask yourself before you start a new regime:

Is it a deprivation diet? If you’re giving up a large number of your usual foods to be on a diet, you will fail.

Does the diet practice portion control? This is the concept of assez (enough) that I outlined in my previous post on the French Paradox. Portion control does not mean fasting or very-low-calorie diets. You may be eating meat more as a garnish than as the main event, for example.

Does the diet require you to buy special products or supplements that are often conveniently sold by the person pushing said diet? A sustainable diet needs to be based on real food that you can get at any grocery store and should not break your budget.

Can you go to a restaurant occasionally or to Thanksgiving dinner and not blow your diet? You need to have some flexibility, even if it’s to mollify your mother-in-law by eating her green bean casserole once a year.

I’ve trimmed my list to three diets that fit these criteria. They’ve been shown to work through rigorous research published in reputable peer-reviewed journals. While they’re not all weight loss diets per se, adhering to them long-term can help with controlling pounds. Here they are:

The Mediterranean Diet. This does not mean gorging yourself on pasta and breadsticks at Olive Garden. Rather, you’re eating modest amounts of meat, nuts, and fish, and lots of vegetables. The preferred fat is liquid oil, usually olive. Adherence to the Mediterranean Diet is associated with reduced risk of heart disease.

Dietary Approaches to Stop Hypertension (DASH). The DASH diet has been shown to reduce blood pressure and other risk factors for heart disease. The diet involves eating 9 or so servings of vegetables and fruits per day, reasonable amounts of protein, and includes low-fat dairy products and nuts.

Volumetrics. This diet is based on the research of Dr. Barbara Rolls at Penn State. According to Volumetrics, you’re in control of what you eat in terms of the energy density of food. Candy and high-fat foods are very energy dense, so 100 calories of them look pretty puny next to 100 calories of a salad. Eating that amount of salad will promote satiety more than that puny bit of candy.

I should warn you that following any of these diets will require you to (gasp!) cook. This may be the most important component of any good program. Cooking puts you in control of what you eat, not restaurants or food manufacturers. Being mindful of what goes into the food you eat can motivate you to moderate your intake, and thus promote your success.

Permanent link to this article: http://ediblethoughts.com/2015/07/25/diets-to-live-by/

Disclosure Time

Edible Thoughts is not a money-making proposition for me, as you can tell from the lack of ads on the site. From time to time, I may mention and provide links to businesses, products, or books in my posts. I am not being paid for such placements. You can be assured that AAA-Aardvark Self Storage in Azle, Texas did not pay me to mention it in my post, News Item. I will now return to my usual programming.

Permanent link to this article: http://ediblethoughts.com/2015/07/25/disclosure-time/

An American’s Take on the French Paradox

We ate and drank very well while we were in France. Yet neither of us gained any weight while we were on the trip. How’d we manage that? We did do a lot of walking around Paris and southern France, sure. However, I think a bigger reason was the concept of assez (enough); in other words, portion control.

You will not find all-you-can-eat buffets in France. Nor will you find cookies or macarons the size of dinner plates. Portion sizes are moderate, especially of sweets and drinks. There were a couple of restaurants that served large portions, but these places catered to tourists. Most of our meals, even the three-course menus, were assez.

So how can you duplicate the French concept of assez in the US? The ideas below aren’t original, but they may spur you to move toward controlling your calories:

  • Use smaller plates and bowls for your meals. This fools your eye into thinking you’re eating more than you are.
  • Fill the small plate/bowl and don’t go back for seconds.
  • Crowd the plate with non-starchy vegetables or salad. These items are less calorie-dense and full of fiber.
  • Limit your meat portion (if you eat meat). We may buy two strip steaks and grill them both; however, we split one at the first meal. The second one gets turned into a Thai beef salad the next night, or goes into sandwiches.
  • If you need a snack, go for a small portion of something you crave and savor it. For example, take a small piece of very good chocolate and take the time to appreciate it rather than downing it in one swallow.
  • Visit farmers’ markets and produce stands where you can find fruits that are of reasonable size. Most grocery stores sell apples and peaches the size of softballs, thinking that’s what their customers want. Unfortunately, some of these varieties (for example: Red Delicious apples) are bred solely for their travel or storage characteristics and are devoid of taste. These oversize fruits not only wreak havoc on calorie control, but complicate carbohydrate counting for people with diabetes.
Capucins, from our lunch near the Viaduct Millau.

Capucins, from our lunch near the Viaduct Millau.

This is a good example of an assez lunch. The capucins were the size of a US ice cream cone, not a foot-long sandwich. The gazpacho was maybe 12 ounces of soup. And notice that the pear juice on the right is not of “Big Gulp” size.

Eating assez rather than beaucoup is one step in solving the French Paradox, along with incorporating more activity into every day and reducing heavy snack and sweetened beverage consumption. Manger bien, mais assez. (Eat well, but enough.)

Permanent link to this article: http://ediblethoughts.com/2015/07/18/an-americans-take-on-the-french-paradox/

Fireworks in the Suburbs

Seattle and many of its suburbs ban the sale and personal use of fireworks. Not so our hometown of Bothell. In the two weeks before July 4th, there were at least 4 pop-up fireworks stores within the city limits. One was in the parking lot of a local megachurch, presumably to give a new meaning to hellfire and brimstone. We came home after the public fireworks shows in the area, and were entertained by additional blasts from houses in the neighborhood. As dry as it’s been hereabouts, it’s very fortunate that we didn’t have blazes after the fireworks.

Permanent link to this article: http://ediblethoughts.com/2015/07/06/fireworks-in-the-suburbs/

News Item

Texas is seeking somewhere to stash the state’s supply of gold bullion. Apparently they want to bring the booty home from New York City. This has resulted in numerous entities within the state lobbying to store the gold. This letter is on its way to Austin, along with many others:

Guvnor Greg Abbott
Austin, TX

Dear Guvnor Abbott:

I am Jimbo Purdy. Me and my brother, Bubba, own AAA-Aardvark Self Storage in Azle. We are the first Self Storage bidness listed in the Azle phone book, which means we are the best. We want you to pick us to store the Texas gold bullion.

AAA-Aardvark has many features that make us the place for our blessed state’s gold. Bubba and me both voted for you, as did my wife, Lula Jean. Bubba done throwed his wife out when he found out she voted for that uppity Wendy Davis instead of you. We’re located on the frontage road off highway 199, right next to the Whataburger. We even share a parking lot with the Whataburger, which makes it easy for you to get lunch on your way to visit the gold. We have storage units of various sizes, and you can pull the truck right up to any of the doors. We’re willing to help your boys unload the gold and stack it up just the way you want it. AAA-Aardvark is guarded 24/7 by Bubba, me, and three pit bulls. (There used to be four, but one just had a litter of the cutest pups around and is on maternity leave on the farm.)

We are willing to beat any price charged by those fancy self storage places in Dallas, Houston, or Austin. Hell, we’ll even skip the deposit in the interest of keeping the state budget balanced. And we can throw in your pick of the pit bull puppies for free. To reserve a unit, please call my cell phone at 817-555-AAAA. Bubba and me would be proud to store Texas’s gold at AAA-Aardvark.

Sincerely,
Jimbo Purdy

[Dang, I miss Molly Ivins!]

Permanent link to this article: http://ediblethoughts.com/2015/07/05/news-item/

Yippee for Yakima Peaches!

The first Yakima peaches have arrived at the fruit stand around the corner from our home. They beat by a mile the glorified bocce balls that get trucked here from California–and are cheaper. I vetoed buying some organic peaches that were on sale yesterday because they were unripe, rock-hard, and non-peachy-smelling. No amount of time in a paper bag on the counter would redeem them. The reputation of Yakima peaches has even spread to the bed and breakfast in France where we stayed last month.

Who knew they know from Yakima peaches in France?

Who knew they know from Yakima peaches in France?

Yes, there is a One True Cobbler® in our near future–if the weather gets cool enough so I can turn on the oven.

Permanent link to this article: http://ediblethoughts.com/2015/07/04/yippee-for-yakima-peaches/

Locks of Love, Seattle Style

A peculiar ritual came to an end last month in Paris. For years, couples would attach padlocks to the Pont des Arts and other bridges over the Seine as symbols of their lasting love. Tradition had it that the keys were thrown in the river. As with many rituals, things got out of hand. The weight of the locks bent the wire mesh on the bridges to the point that sections began to fall into the river. So the city decided to remove the wire mesh on the bridges and replace it with plexiglass. Julian took these photos when we were in Paris in May, just before the lock removal took place.

Lock-encrusted bridge in Paris, with Notre Dame in the background.

Lock-encrusted bridge in Paris, with Notre Dame in the background.

Close up of padlocks. So how did Romeo and Juliet get to Paris?

Close up of padlocks. So how did Romeo and Juliet get to Paris?

Locks on the lock, Canal St. Martin in northeast Paris.

Locks on the lock, Canal St. Martin in northeast Paris.

Fear not, young lovers. Seattle appears to have a place for you to declare your love with a padlock. Our friend Gayle noticed these padlocks on a fence overlooking the mouth of the Duwamish River. Since the Duwamish was once one of the most polluted rivers in the northwest, your keys could disintegrate in the sediment. How’s that for permanence?

Locks of love along the Duwamish. Photo courtesy of Gayle Goldman.

Locks of love along the Duwamish. Hey, it’s a start. Photo courtesy of Gayle Goldman.

Permanent link to this article: http://ediblethoughts.com/2015/07/02/locks-of-love-seattle-style/

In Defense of Himalayan Blackberries

Himalayan blackberries are invasive in the Seattle area. The canes seem to sprout out of nowhere and grow almost as fast as kudzu in the Carolinas. Not only do they grow fast, they bear mass quantities of fruit from July to October. Birds consume the berries and spread the seeds in their waste, which produce more canes. Homeowners spend lots of time and money trying to rid their yards of these invaders. However, I have devised a simple way to prevent further invasion of Himalayan blackberries—pick them and eat them.

First of the season.

First of the season.

One of my favorite summer pastimes when I lived in upstate New York was picking wild blackberries and raspberries on my grandfather’s farm. I’d have to do a good bit of walking and endure lots of scratches to get enough berries for a cobbler or pie. My part-Labrador retriever, Lucy, would accompany me. She’d graze the lower canes while I worked the upper ones. Occasionally my mother’s basset hound, Clementine, would join us. She had to settle for the few berries that grew at her level, regardless of their stage of ripeness. One summer my 20-pound cat, Shamus, brought up the rear of this bizarre parade. He was more interested in keeping the dogs behaved than eating berries. (Shamus took no guff from dogs—he once rode a German shepherd out of the yard.)

When we lived in Seattle, the most accessible Himalayan blackberry patch was at the end of our street. I could pick a quart of berries there in less than 30 minutes without breaking a sweat. The Burke-Gilman and Sammamish River Trails also have large areas of berry canes. I suspect the berry-pickers hereabouts are more avian than human. This is a shame, because blackberries are tasty and have high nutritional value. According to my trusty 17th edition of Bowes and Church’s Food Values of Portions Commonly Used (Lippincott, 1998), ½ cup of blackberries contains more dietary fiber than the same amount of other fresh fruits and a good amount of potassium. High dietary intakes of potassium may reduce the risk of high blood pressure. In addition, the chemicals that give blackberries their color may be helpful against the development of cancer. Suddenly these invaders don’t look so evil after all.

When you pick Himalayan blackberries, remember that there is no gain without pain. Those canes are armed with thorns. It’s a good idea to wear jeans and a long-sleeved shirt to pick enough for pie. Go for the berries that are solid black and come away from the stem easily. If you have to work to pick a berry, it’s not ripe yet. Blackberries and raspberries are very perishable. This is why you pay $3 for a mere half pint of them at the grocery store in July. Plan on using or freezing your harvest within two days of picking. Don’t store them in a deep bowl, as the bottom berries may get crushed. Wash them just before you use them to reduce the risk of mold.

So what can be done with Himalayan blackberries besides eating them directly off the canes? You can serve them in a fruit salad or over ice cream. You can make ice cream or sorbet with them. Throw a few of them into a fruit smoothie. We are fond of them in cobblers and crisps. Any general cookbook will have a recipe for one of these. It’s best to find a recipe that doesn’t cook the berries before baking, as this can cause them to fall apart. They can also be made into jellies and preserves. Some of these recipes require forcing the juice through a fine sieve or food mill to remove the seeds. You can also freeze them for cobblers in January. Spread the unwashed berries in a single layer on a baking sheet, freeze them solid, and then package them in zipper bags for long-term storage.

Another fine way of dealing with a bumper crop of Himalayan blackberries is to share them with neighbors and friends. Just look upon it as another way to halt the invasion. Before long, you may have human competition at the local berry patch.

Permanent link to this article: http://ediblethoughts.com/2015/07/02/in-defense-of-himalayan-blackberries/

Salade Compostée

Last night I tried a duck gizzard salad that Julian had found on the web. It’s a rather involved recipe for a weeknight. First you blanch julienned carrots and marinate them in a red wine vinegar brine. Then you sauté some leeks. Following that, you make a vinaigrette with pears. You wash some greens and get them ready to toss with all of the ingredients. So far, so good. Then you fry the gizzards. Even using less olive oil than the recipe called for in a non-stick pan, the gizzards were greasy beyond belief. I could only eat a couple. The rest of the salad was fine. I added some cooked frozen edamame to the vegetables for lunch today, and Julian used the rest of the components in a potato salad tonight. As for the leftover duck gizzards–straight to the compost bin.

Permanent link to this article: http://ediblethoughts.com/2015/06/24/salade-compostee/

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