Cholesterol levels not highly correlated with heart disease - Recent study indicates that the two most commonly used risk algorithms (based primarily on blood cholesterol levels) correlate poorly with heart disease. Lead author Dr. Kevin M. Johnson says the risk profiles based on Framingham score or the National Cholesterol Education Program (NCEP) Adult Treatment Panel III (ATP III) are "weak discriminator of the overall atherosclerotic plaque burden and may lead to over- or undertreatment of patients."
Johnson points out that the Framingham risk estimate is derived from epidemiologic observations. As other studies have shown, Framingham predicts the risk of a coronary event only 60% to 65% of the time. "....[T]here will be a lot of people who have a low Framingham risk who have a lot of atherosclerotic plaque, and a lot of people with high risk, by Framingham score, with no plaque,"
The Diet Cure by Julia Ross - Fascinating book that focuses on how deficiencies in key amino acids can lead to deficiencies in vital neurotransmitters. Neurotransmitter determine how we feel: hungry, full, tired, amped, happy, depressed. When amino acid supplies run low...so do we.
Avoid jet lag - According to a Harvard animal study, the sleep-wake cycle can be reset by fasting for 12-16 hours. So to avoid jet lag, the researchers offered this rule-of-tum...
- Figure out when breakfast is served in the new timezone
- Don't eat for 12-16 hours before that time
Avoid eating for 12-16 hours - The Harvard study suggests that delayed eating helps reset the sleep-wake cycle, which could help reduce jet lag or adjusting to working a swing shift.
I don't really like oatmeal, but I like this recipe. I add more than a dash of cinnamon, and add more walnuts. Very tasty.
- 1/2 cup rolled oats
- 1/2 cup fresh or frozen blueberries
- 1 tablespoon freshly ground flaxseed
- 1/2 tablespoon ground walnuts
- dash of cinnamon
Bring cup of water to a boil in small saucepan, then stir in oats. Cook for 4 minutes, then add berries and cook until piping hot. Mix flaxseed, walnuts and cinnamon.
Really like this dish. Marinade is excellent. Very easy.
- 4 garlic cloves
- 2 tablespoons of chopped parsley
- 2 tablespoons soy sauce
- 2 tablespoons cherry concentrate
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped thyme
- Freshly ground pepper
- 12 ounces sirloin steak
In mini food processor, mince garlic and parsley, then add soy sauce and cherry concentrate and process until combined. Pour mixture into shallow bowl and stir in rosemary, thyme, and black pepper. Put sirloin in bowl and coat well with marinade. Pleas in covered bowl in refrigerator and let marinate for 30 minutes.
Heat electric grill or grill pan over medium-high heat. Spray olive oil on grill. Place sirloin on grill and cook 5 minutes each side or until medium. Remove and let sirloin sit for 5 minutes, then slice.
- 3 tablespoons soysauce
- 1 tablespoon sesame oil
- 1/4 cup fine chopped scallions
- 3 garlic cloves, minced
- 2 tablespoons unsweetened pomegranate juice
- 8 ounces stir fry beef or flank steak
- 4 cups chopped bok choy, Napa cabbage, or green cabbage
- 3 cups chopped romaine lettuce
- 1 teaspoon sesame seeds for garnish
Make marinade, whisk together soy sauce and sesame oil in large bowl. Add scallions, garlic, and pom juice and mix well. Slice beef into 1/2 inch strips and put in bowl, coating beef with marinade. Cover and place in refrigerator for 15 minutes.
Heat nonstick fry pan. Place beef strips into pan and cook medium heat for 2-3 minutes until meat is done. Discard marinade. transfer meat to bowl. Put bok choy (or other) into heated pan and stirfry over medium heat for 4 minutes. Return cooked beef to pan and mix with bok choy, remove from heat.
Serve on bed of romaine lettuce. Sprinkle sesame seeds.
Low-Carb Diet Plan - Found this list in Gary Taubes' book Good Calories, Bad Calories to be about right. He culled it from Herman Taller and and Robert Atkins. More-or-less how I am eating. I'm basically avoiding any processed foods and oils, though I do eat Leo Galland's Omega Blast Granola in the morning. In fact, I really love many of the recipes from Leo Galland's Fat Resistance Diet.
I was surprised at how tasty this dish is. The marinade provides an wonderful flavor and tenderized the chicken wonderfully.
- 2 skinless chicken breasts
- 1/4 cup unsweetened pomegranate juice
- juice of 1 lemon or lime
- 1 teaspoon extra virgin olive oil
- 1/2 cup chopped fresh parsley
- 2 garlic cloves, minced
- 1/4 teaspoon salt
- freshly ground pepper
- olive oil spray
- 3 cups chopped romaine lettuce
Cut chicken into thin slices. To make marinade, mix pomegranate juice, lemon juice, extra virgin olive oil, garlic, and parsely into large bowl. Season with salt and pepper. Add chicken and coat well with marinade. Cover bowl and place in refrigerator for 10 minutes to marinade.
Heat nonstick frying pan and coat with olive oil spray. Put chicken in pan and cook over medium heat for 7-8 minutes, turning occassionally, until cooked through. Discard remaining marinade (do NOT use marinade used to marinade the raw chicken again--throw it out!). Serve over bed of romaine lettuce.
Why Fat People Always Feel Hungry - I've been reading a lot about diets and obesity, and I've finally come to some conclusions which have been corroborated in Gary Taubes' paradigm-shattering book, Good Calories, Bad Calories.
The body regulates fat metabolism very precisely in ALL people--fat, lean, and in-between.
In a few sentences - Digestion of carbs and sugars leads to insulin secretion. Insulin secretion tells your body to store fat in fat cells. Insulin secretion also prevents your body from releasing fat from fat cells. .
In other words - Insulin prevents your fat cells from releasing fat. So if you reduce your blood insulin levels (through low-carb eating), you enable your body to burn fat. But if you keep insulin levels high (through high-carb eating), you absolutely CANNOT burn fat.
The model 1 below explains why people get fat and why fat people constantly feel hungry.
I made many changes to the recipe, mostly in the form of more nuts, cinnamon, and vanilla. This has become a morning staple for me; just top with blueberries and milk. Yummy!
2 cups chopped raw walnuts
2 cups chopped raw almonds
2 cup chopped raw pecans
1 1/2 cups raw sunflower seeds
2 generous tablespoons cinnamon
1/2 cup pomegranate juice
2 tablespoon walnut oil or olive oil
2 generous tablespoons vanilla
1 cup of raisins
In large bowl, add oats, bran, nuts, and and mix thoroughly. Add cinnamon and mix thoroughly again. In a separate small container, add wet ingredients (juice, oil, vanilla) and stir thoroughly. Slowly add wet mix to dry mix while stirring and mix thoroughly. Add raisins and mix again. Let mixture sit in open container for about an hour (so alcohol in vanilla can evaporate). Stir mixture every ten minutes or so during the hour. Place in glass container in refrigerator.
Makes about 7-8 cups. Serve 1 cup granola with 1 cup plain yogurt, milk, or unsweetened soymilk per person. Add blueberries or other berries (fresh or frozen)...YUM!!
Five Rules for Mastering Leptin - I found this a ready summary of Byron and Mary Richards' book Mastering Leptin. The book itself contains an enormous amount of detail, as the authors present their findings from a thorough research review on the recently discovered appetite controlling hormone leptin.
Very yummy, easy to fix. Might put on the mozzarella cheese about 10 minutes into cooking. Fresh basil makes all the difference. Deeelissshhh.
- 1 lb. skinless, boneless chicken breasts
- Olive oil spray
- 1 1/2 cups canned crushed tomatoes
- 3 tablespoon. low fat ricotta cheese
- 1/4 teaspoon salt
- Freshly ground pepper
- 2 garlic cloves, minced
- 1 cup shredded low fat mozzarella cheese
- 1/4 cup chopped fresh basil
Preheat oven to 375 F. Rinse chicken with cold water and pat dry with paper towel. Spray a nonstick baking pan with olive oil. Arrange breasts on pan, then cover with tomatoes and ricatta. Season with salt and pepper and sprinkle with garlic, mozarella, and basil. Bake for 35 minutes, or until chicken is cooked through, the ricotta is bubbling hot, and the mozzarella turns golden brown.
Family favorite for breakfast. Not low carb (due to oats), but hearty and good.
3 cups rolled oats
1 cup oat bran
1/2 cup chopped walnuts
1/4 cup pomegranate juice
2 teaspoon walnut oil or olive oil
1 teaspoon cinnamon
1 teaspoon vanilla
1 cup raisins
1/2 cup freshly ground flaxseed
Preheat oven to 325 F. In big bowl mix everything except raisins. Spread mixture over nonstick baking pan and bake for 20 minutes, or until nice and brown, stirring occasionally to cook evenly. Remove from oven and toss in raisins and flaxseed. Let cool and put in glass container; store in refridgerator. Makes about 5 cups. Serve 1 cup ganola with 1 cup nonfat plain yogurt, nonfat milk, or unsweetened soymilk per person.
There are simply not enough meals in the day to enjoy all the great recipes in The Fat Resistance Diet book. Even if I were not on a low-carb diet, I would eat these meals. Absolutely delicious!
- Omega Blast Granola
- Omega Blast Granola - Plus
- Blueberry Cinnamon Bowl
- Chicken Parmigiano
- Pomegranate Chicken
- Korean Style Beef and Vegetables
- Grilled Sirloin With Garlic And Herbs
Fat Resistance Diet by Leo Galland - After working with the Rosedale Diet - High Fat, Moderate Protein, Minimal Carb Eating Plan, I found that I loved Rosedale's ideas but felt something was missing. Then I bumped into the Fat Resistance Diet by Leo Galland, M.D. Fat Resistance Diet focuses on recovering leptin sensitivity by avoiding systemic inflammation in the body. Leptin is a key hormone in the body that controls appetite, among other things. Like insulin, many people are insensitive to leptin levels in their blood due to chronic inflammation. The Fat Resistance diet is designed by Galland to reduce that inflammation and recover leptin (and insulin) sensitivity.
The book is well written and quite profound in its analysis of the diet's own principles and those of other, competing diets. The meals and recipes included in the book are excellent, and the diet as a whole seems much more sustainable than Atkins, South Beach, Rosedale, etc. The focus is on whole foods as a way to obtain good proteins, good fats, AND good carbs, as well as many micro- and phyto-nutrients. The more I read Galland, the more he made sense and further he refined what I had read before. Control systemic inflammation and you control leptin, insulin, and health.
Worst Unhealthy Restaurant Food - I was shocked with some of the "winners" from Men's Health's 20 Worst Foods In America. Below are a few that surprised me.
Worst Mexican Entree
Chipotle Mexican Grill Chicken Burrito
47 g fat
125 g carbs
2,656 milligrams (mg) sodium
Sadly, I really like this chicken burrito. I don't have cheese with it, which helps. I guess nixing the tortilla and cheese and going for the chicken bowl instead would be better. Chipotle tortilla is 330 calories.
I started an information diet about a week ago, based on the advice in Timothy Ferriss' book Four-Hour Workweek. Gone from my diet are the usual reddit and digg snacks. No news on TV or radio or "the Internets", not even NPR. It's all too much information--too much noise--that clutters my mind AND interrupts my day.
It's the interruptions that are the time killer. I'm accomplishing so much more, both at work and home. At work, not because of reddit or digg, but because I'm focusing on not letting myself get interrupted by email or instant messaging. Instead, I set about a task, and complete it before checking email or replying (for the most part) to instant messages. It's worked extremely well. It's the interruption that kill productivity. Many think multi-tasking is a good and admirable thing. Bullocks! Multi-tasking reduces productivity (if that's an important measure) and greatly increases stress. Interruptions disorient you, take your attention away from your task, so that you have to waste time re-orienting yourself to where you left off. Nuts to that.
Here are a couple things Ferris said that really struck me...