of January 29, 2007
sure why, but whenever the temperature drops,
I always bring out my crockpot/slowcooker. This
easy recipe is so simple, but definitely big on
Black Bean Soup
2 - 15 ounce cans black beans, rinsed and drained
1 - 14.5 ounce can stewed tomatoes
1 - 14.5 ounce can diced tomatoes, or diced tomatoes
with green chilies
1 - 14.5 ounce can chicken broth
1 - 11 ounce can Mexicorn, drained
2 - 4 ounce cans chopped green chilies
4 green onions, thinly sliced
2 tablespoons chili powder
1 teaspoon ground cumin
1/2 teaspoon dried minced garlic
In a slow cooker, combine all ingredients. Cover
and cook on high for 4 - 5 hours. Serve with baked
corn tortilla chips, low fat or fat-free sour
cream and shreddedlow fat cheddar cheese as garnishes.
of January 21, 2007
Fat & Belly Fat
a big fat belly? Eat lots of trans fats.
fats make you fatter than other foods with the
same number of calories -- but that's not all.
Researchers at Wake Forest University find that
trans fats increase the amount of fat around the
belly. They do this not just by adding new fat,
but also by moving fat from other areas to the
fat is worse than anticipated," Wake Forest
researcher Lawrence L. Rudel, PhD, says in a news
release. "Diets rich in trans fat cause a
redistribution of fat tissue into the abdomen
and lead to a higher body weight even when the
total dietary calories are controlled."
colleague Kylie Kavanagh, DVM, reported the findings
at this week's annual meeting of the American
Diabetes Association in Washington.
the study, researchers fed 51 male vervet monkeys
a western-style diet -- that is, 35% of their
diet was fat. Half the monkeys got a lot of trans
fat, totaling 8% of their diet. The other monkeys
were fed unsaturated fats such as olive oil.
types of diets were calorie-controlled. In theory,
the monkeys should not have gained weight.
six years -- what would, in humans, be a 20-year
span -- the monkeys who ate unsaturated fats upped
their body weight by 1.8%.
fed trans fats packed on 7.2%. In humans, that
would be enough weight gain to significantly increase
risk of diabetes and heart diseaseheart disease.
fatty acid consumption increases weight gain,"
Kavanagh says in a news release. "In the
world of diabetes, everybody knows that just 5%
weight lossweight loss makes enormous difference.
This little difference [of weight gain seen in
the study] was biologically quite significant."
fats are found in vegetable shortenings, some
kinds of margarine, and in manufactured baked
goods such as cookies, crackers, and snack foods.
A major source of trans fat in American diets
is fast food fried in the stuff.
WebMD Medical Labels
By Louise Chang, MD
on Monday, June 12, 2007
of January 14, 2007
the Fat in Poultry
You can easily lower the fat level in chicken
or turkey. The most important thing you can do
to get less saturated fat from poultry is to remove
the skin, since most of the fat is found here
rather than marbled through the meat like beef.
Removing the skin from the poultry reduces the
calories by at least 20 percent and the fat by
40 - 50 percent. Wow, that is a lot of fat and
Choose white meat over dark meat to get the greatest
benefit. Compared with white meat, dark meat is
approximately 25 percent higher in calories and
over twice as high in fat.
Turkey offers some advantages over chicken. It
is around 20 percent lower in calories and 75
percent lower in fat. Three-and-half ounces of
turkey breast contain only one gram of fat. Ground
turkey patties are a healthy alternative to beef
burgers. (Some ground turkey contains a lot of
dark meat and a great deal of fat. Read the label
to be sure. Mix half ground turkey and half ground
turkey breast or have the butcher grind your choice
of cut for you.
fresh boneless turkey breast cutlets
2 tablespoons olive oil, divided
8 ounces mushrooms, sliced
1 cup sliced onion
1/2 cup Marsala wine
1 tablespoon chopped parsley
large skillet over high heat until hot; add 1
tablespoon olive oil and turkey. Cook 1 to 2 minutes
each side; remove from skillet and keep warm.
Add remaining oil, mushrooms and onions to skillet;
cook and stir 5 minutes. Reduce heat to low; add
wine and simmer uncovered 2 minutes. Return cutlets
to skillet, coat with sauce; sprinkle with parsley.
Serving: 185 Calories; 8g Fat (43.1% calories
from fat); 1g Saturated Fat; 19g Protein; 5g Carbohydrate;
1g Dietary Fiber; 45mg Cholesterol; 165mg Sodium.
Exchanges: 2 1/2 Lean Meat; 1 Vegetable; 1 1/2
of January 07, 2007
oil is a fruity, peppery oil made from crushed
olives. Olive oil comes with many names like Virgin,
Extra Virgin, Pure, Lite and what they discribe
are how the oil is processed.
several oils extracted from the olive fruit can
be classified as:
means the oil was produced by the use of physical
means and no chemical treatment. The term
virgin oil referring to production is different
from Virgin Oil on a retail label (see next
means that the oil has been chemically treated
to neutralize strong tastes (characterized
as defects) and neutralize the acid content
(free fatty acids). Refined oil is commonly
regarded as lower quality than virgin oil;
the retail labels extra-virgin olive oil and
virgin olive oil cannot contain any refined
means oil extracted from the pomace using
chemical solvents—mostly hexane—and
the International Olive Oil Council's (IOOC) standards
are complex, the labels in stores (except in the
U.S.) clearly show an oil's grade:
comes from the first pressing of the olives,
contains no more than 0.8% acidity, and is
judged to have a superior taste. There can
be no refined oil in extra-virgin olive oil.
has an acidity less than 2%, and judged to
have a good taste. There can be no refined
oil in virgin olive oil.
a blend of virgin oil and refined virgin oil,
containing at most 1% acidity. It commonly
lacks a strong flavor.
is a blend of refined pomace olive oil and
possibly some virgin oil. It is fit for consumption,
but it may not be called olive oil. Olive-pomace
oil is rarely found in a grocery store; it
is often used for certain kinds of cooking
oil is olive oil not used for consumption;
lampante comes from olive oil's ancient use
as fuel in oil-burning lamps. Lampante oil
is mostly used in the industrial market.
Imported from Italy"
produces an impression that the olives were
grown in Italy, although in fact it only means
that the oil was bottled there. A corner of
the same label may note that the oil was packed
in Italy with olives grown in Spain, Greece,
Turkey, and Tunisia instead of Italy.
Pure Olive Oil" is often the
lowest quality available in a retail store:
better grades would have "virgin"
on the label.
"Made from refined olive oils" suggests
that the essence was captured, but in fact
means that the taste and acidity were chemically
olive oil" refers to a lighter
color, not a lower fat content. All olive
oil—which is, after all, fat—has
120 calories per tablespoon (33 kJ/mL).
hand-picked olives" may indicate
that the oil is of better quality, since producers
harvesting olives by mechanical methods are
inclined to leave olives to over-ripen in
order to increase yield.
cold press" means that the oil
in bottles with this label is the first oil
that came from the first press of the olives.
The word "cold" is important because
if heat is used, the olive oil's chemistry
when applied to Italian olive oil, denotes
that the oil is made from olives that are
typical of the region from which the oil derives,
therefore may have a more
characteristic taste than blended oils.
only what you will use within a 2 month time frame.
As you use oil from the container, it fills with
oxygen and the oil will start to oxidize and deteriorate,
and begin to tastes stale.
to choose oils that are packaged in dark glass
or store in a dark place. Light is also a source
of flavor-sapping oxidation.
extra virgin if you want to emphasize the oil's
flavor, as in dressings or marinades; use pure
for sautéing or stir-frying.
opened bottles in a dark, cool place, such as
the back of a pantry or your fridge - though oil
stored there may cloud, it will clear at room
more information got the the web site of the
California Olive Oil Council or
Olive Oil Council
Complex flavor in fine Balsamic Vinegar comes
from this long and exacting aging. A variety of
woods are used including durmast, chestnut, ash,
cherry and mulberry. Balsamic vinegar makers keep
a secret art in the matching and blending of resinous
aromatic wood staves. One taste of a truly fine
Balsamic will make clear why it is worth all the
effort. Balsamic Vinegar is truly in a class apart
from other vinegars. Unlike the sharp tastes we
usually associate with vinegar, the balsamics
present a rich dark complex of sweetness and intrigue.
having said all of this, let us return to the
supermarket shelf where a full two-thirds of the
brands are "imitation" balsamic vinegars
that have nothing in common with the traditional
balsamic vinegar. These are basically wine vinegar
with added sugar and artificial flavors and colors.
your best guides will be your own taste and budget.
But generally speaking, a fine "tradizionale",
to use sparingly, is wonderful to have on hand
for special presentations, while a good quality
"condimento" is excellent for every
of January 01, 2010
January approaches, most of us once again think
of New Year's resolutions if you have gained weight
in the last year. As most of us grow older and
our metabolic rates drop, the pounds tend to creep
up on us. Before you know it, you have to buy
new clothes to fit your expanding measurements.
You wonder how you could have gained another five
pounds this year. You think to yourself that "I
don't eat that much that is bad for me".
OK, all right, you do grab a pat of butter here,
a little extra mayonnaise there, a little half-and-half
in your coffee . . . what can it hurt? It is such
a very small amount!
Yes it may be tiny, but consistent indiscretions
do finally add up. If you drink two and one half
tablespoons of half-and-half distributed among
your 2 or 3 cups of coffee each day, you add 50
fat laden calories a day. That does not sound
like much until you realize that those 50 extra
calories have blossomed into 5 extra pounds at
the end of one year.
Do the math: 50 calories x 375 days in a year
= 18,750 calories.
3500 excess calories are necessary to gain one
18,750 divided by 3500 = 5.2 pounds.
a look at those consistent things that you are
ingesting each and every day that adds unwanted
fat and calories to your diet. Replace the half-and-half
with fat free half-and-half or use 1% milk. Instead
of the pat of butter on your toast, try using
spreadable fruit or sugar free jam or marmalade
only. Replace the mayonnaise with low fat mayonnaise
or use mustard or honey mustard.
After you take a close but really honest look
at what you consistently eat every day, you probably
won't have to wonder where those extra fifteen
pounds you have gained over the last few years
have come from.