While some research suggests that drinking alcohol in moderation may have a number of health benefits, experts stress that drinking too much can harm your health. According to the Centers for Disease Control and Prevention, excessive alcohol use led to approximately 88,000 deaths each year in the United States from 2006 to 2010. The following stats give a “spirited” overview of the perils of overconsumption.
According to the World Health Organization’s Global Health Observatory “The harmful use of alcohol results in the death of 3.3 million people annually.”
3% of adults 18 years of age and older are regular drinkers (at least 12 drinks in the past year)
Globally, alcohol is the fifth leading risk factor for premature death and disability.
In the United States, a standard drink contains 0.6 ounces (14 grams, or 1.2 tablespoons) of pure alcohol.
In 2009, alcohol-related liver disease was the primary cause of almost 1 in 3 liver transplants in the United States.
Add coconut ghee and olive oil to a medium saucepan over medium-low heat. Add the onion and cook until translucant, about 10-15 minutes or until soft. Add Curry powder, white pepper and salt. Mix then add pumkin, chicken broth, coconut milk (shake the can before opening) and honey. Stir the ingredients together until the soup is smooth. Mix in turmeric and ginger powder and allow the soup to simmer for 5-10 minutes (or longer if desired). Serves 4.
1 1/4 cup full fat coconut milk (the kind that you have to buy in a can)
2 teaspoons vanilla extract
½ cup coconut flour
1 tsp baking soda
¼ tsp sea salt
6 count cupcake pan for larger muffins or 12 count for smaller cakes
Directions:
Preheat oven to 350.
Mix all the wet ingredients in a large bowl. (BTW…..You can mix well by hand no problem!)
Add the coconut flour to the wet ingredients and allow mixture to sit for just a few minutes to thicken.
Add salt and baking soda and finish mixing.
Place foil liners in the cupcake pan and fill them 3/4 of the way full and bake for 20 – 25 minutes or until toothpick comes out clean.
While the cakes are baking, mix up a batch of paleo whipped cream and put together the strawberry topping.
Once the cakes have cooled, remove them from the foil liners, slice them in half, fill and top with paleo whipped cream and the strawberry topping.
THE WHIP CREAM
Ingredients:
1 can (14oz.) Trader Joe’s Coconut Cream (or full fat Organic Native Forest Coconut Milk )
1 Tbsp. honey (or 1 Tbsp. coconut sugar)
¼ tsp. vanilla extract (optional)
Directions:
Quick Version –
Scoop the cold (or even room temperature) coconut cream that sits at top of the can into a small bowl (leave any excess moisture/coconut water in the can).
Whip it up with a fork for a few seconds until fluffy. It won’t be as stiff and pretty as the below fancy version, but this takes less than a minute and you don’t have to pull out your stand mixer.
Fancy Version –
Chill the can of coconut cream in the fridge overnight or at least for a couple of hours.
Chill your mixing bowl and whisk attachment in the freezer for 10 minutes before making the coconut whipped cream.
When bowl is chilled, remove the thick/hardened coconut cream from the chilled can and transfer to your mixing bowl, leaving any excess moisture/coconut water in the can. (If your can of coconut cream did not harden up, unfortunately you got a dud can of coconut cream and it won’t whip into soft peaks. Use this can for cooking or baking instead, and try another can.)
Using a whisk attachment, beat on medium high for 2 – 5 minutes or until light, fluffy and soft peaks form. Scrape down the bowl. If adding sweetener, add honey or coconut sugar, then continue beating for another 2 minutes. I usually don’t add sweetener, since the coconut cream has its own natural sweetness. But if you like it sweeter, feel free to add the honey or coconut sugar.
Serving
You can serve the whipped coconut cream immediately, or transfer to an airtight container in the fridge for up to 1 week. It will harden up in the fridge. Just whisk for a few seconds before serving again.
THE STRAWBERRY TOPPING
Ingredients:
2 cups fresh strawberries, quartered
1 Tbsp. coconut sugar
1 tsp. lemon juice
Directions:
In a large bowl, mix the strawberries with the coconut sugar and lemon juice.
Set covered in the refrigerator for about 30 minutes to set and chill before serving.
Cook onions and garlic in oil until tender, about 5 minutes.
Add in the rest of the sauce ingredients, mix well and bring to a rolling boil then reduce heat to low and let simmer for 30 minutes. Be sure to cover after about five minutes to avoid a mess.
Chicken Parmesan Ingredients:
2 pounds of chicken thighs
1-1/2 C. almond flour
6 Tbsp. coconut oil
3 eggs
2 Tbsp. butter (or ghee)
2 tsp. onion powder
2 tsp. garlic powder
2 tsp. dried oregano
Directions Chicken Parmesan:
Preheat oven to 400°F (200°C).
Heat oil in a large pan over medium heat.
In a separate bowl, add all dry ingredients and mix well.
Dredge each piece of chicken first in the dry mix, then the eggs, then the dry mix again.
Carefully place each piece of chicken in the frying pan with the butter (or ghee) and fry until golden brown, or about 3 minutes each side.
Remove the chicken from the pan, and set them aside.
Pour your sauce into the frying pan and scrape sides of pan in with the sauce.
Heat the sauce to a simmer, then add the chicken back into the pan on top of the sauce.
Simmer for another 5 minutes, then cover and cook in your preheated oven for 10 minutes.
After 10 minutes remove the cover. 9If you want to add fresh mozzarella slices of cheese this is the time to do it. Place one on each piece of chicken.)
Cook uncovered for another 10 minutes.
Serve over the top of some spaghetti squash and enjoy!
2 lbs. chicken (your choice chicken breast, thighs, or tenders) cut into bite-size pieces
1 tbs. coconut oil
3 tbs. coconut aminos
2 tbs. rice wine vinegar
2 tbs. organic ketchup (tomato paste is an alternate option)
1/2-1 tbs. palm sugar
2 minced garlic cloves
1/2 tsp. minced fresh ginger
1/4-1/2 tsp. red pepper flakes
1/2 cup raw cashews
Directions:
Place arrowroot flour and black pepper in a large Ziploc bag. Add chicken pieces and seal; toss to thoroughly coat meat.
Melt coconut oil in a large skillet or wok. Add chicken and cook for about 5 minutes until lightly brown on all sides. Remove and add to Crock Pot.
Mix coconut aminos, rice vinegar, organic ketchup, palm sugar, garlic clothes, fresh ginger, and red pepper flakes in a small bowl. Pour mixture over chicken and toss to coat.
Put lid on crock pot and cook on low for 3-4 hours.
Stir cashews into chicken and sauce before serving.
6 Tbsp. balsamic vinegar (I used the Fig balsamic from Olympia Olive Oil)
4 Tbsp. pure maple syrup
4 tsp. Worcestershire sauce
2 cloves garlic, minced
2 tsp. onion powder
1 tsp. sea salt
½ tsp. red pepper flakes (omit this if you can’t handle spicy sauces)
4 tsp. extra virgin olive oil (I used Tuscan Herb olive oil from Olympia Olive Oil)
Instructions:
In a medium saucepan whisk together 1 cup water, tomato paste, vinegar, maple syrup, Worcestershire sauce, garlic, onion powder, salt and pepper flakes.
Bring sauce to a boil on medium high and continue boiling for 3-4 minutes.
Makes enough to marinate meat in and enough left over to glaze over the top!
Yes, Easter is coming! I always look forward to gathering with family on Easter. At the same time, it is also a holiday that can be filled with chocolate eggs and bunnies, sugar filled marshmallow looking treats, cookies, ham and potatoes, casseroles, and more. For most, the combination of all of these foods is more than you should consume in any meal.
As a personal trainer, nutritionist, and personal transformation coach, I believe in and promote maintaining a clean and healthy lifestyle all year round with a few indulgences of along the way. So, there is no reason why our Easter meal can’t be healthy and tasty, without being full of fat. Clean eating is about creating a lifestyle that takes many favorite dishes and gives them a clean and healthy spin.
In an effort to help you save your waistline this Easter and still energy your Easter gathering, I am providing you with a few healthy tips to start with that will help you save on calories and several of my favorite clean eating healthy recipes that you can offer to bring to your Easter gathering. They are delicious and easy on the calorie count! I really want you to enjoy the special holiday with your family and friends while also being mindful and conscious of what you are eating! Check it out:
1. Add more fresh, leafy greens! Greens are the perfect spring elixir after months of heavy, winter food. Try a stir fry using fresh bok choy, sauté kale or collard greens or roast fresh asparagus. Make two veggies dishes instead of one! I know how easy it is to fill up on simple carbs but why not try to veggie dishes instead. Something with a little starch, like sweet potatoes, is a wonderful accompaniment to a dish featuring greens and yet, still so healthy.
2. Add flavor to your dishes by using orange or lemon zest or fresh herbs. You can ditch high calorie ingredients like butter in this simple way yet add lots of flavor that your guests will love.
Skip all the sweeteners – glazed ham or sugary sweet potatoes can easily add on unnecessary calories. Think about roasting sweet potatoes and sweetening with fresh orange juice, cinnamon and nutmeg instead. If you’re making a ham, why don’t create your own glaze from pure maple syrup or locally grown honey instead of what you’ll find in the grocery store?
3.Make a healthy dessert. Instead of lots of sugary choices and too many options, make one dessert with high quality ingredients that features a natural sweetener like pure maple syrup, agave, or hoNey. Or even better, have a fresh fruit salad!
Here are some of my favorite Easter recipes:
CLEAN EATING DEVILED EGGS
Ingredients:
6 hard-boiled eggs
3 tbsp. of fat free Greek yogurt
1 ½ tsp. of Dijon mustard
2 tsp. of fresh chopped dill
Salt and pepper to taste
A few pinches of cayenne pepper or paprika
DIRECTIONS
Cut hard-boiled eggs in half-length wise. Separate egg yolks from the egg whites and place in a small bowl.
Add yogurt, and Dijon mustard to the yolks and combine well. Stir in dill and season with salt and pepper to taste.
Fill each egg white half with a heaping tablespoon of yolk mixture. Sprinkle with cayenne pepper or paprika and enjoy!!
Makes 6 servings.
CLEAN EATING ASPARAGUS AND BAKED ALMONDS
Ingredients:
-1 lbs. broccoli
– 1 tsp. garlic powder
– 1/2 cup almonds chopped
– 1 tsp. olive oil
– 1/2 cup parmasean cheese
– 2 tsp. dried basil
Directions:
Place all ingredients in a food processor (except asparagus) and process. Spread asparagus on a baking sheet lined with parchment paper. Spray lightly with olive oil. Sprinkle asparagus with the nut mixture. Bake at 350 degrees until it reaches the done-ness that you prefer!
CLEAN EATING SIDE SALAD (OPTION 1)
Basic balsamic salad
Ingredients:
– Spring mix salad OR spinach salad
– Sliced Strawberries
– Slivered almonds
-feta cheese
-light balsamic vinaigrette dressing (Ken’s doesn’t have high fructose corn syrup)
– red onion
-sliced mushrooms
Directions:
Toss all ingredients together and put the dressing on the side so that you can determine how much you want to put on your salad! This a great light and refreshing salad that is healthy and everyone will enjoy.
CLEAN EATING SIDE SALAD (OPTION 2)
Black Bean, Corn and Avocado Salad
Makes about 8 servings
Ingredients:
1½ cups black beans
1 small red onion, diced
2 avocados, pitted and cubed
2 cups fresh corn kernels (from about 3 cobs)
1.5-2 cups cherry or grape tomatoes, halved or quartered
Juice of 2 limes
2 tsp. olive oil
¾-1 tsp. sea salt or Himalayan pink salt
½ cup fresh cilantro, chopped
Directions:
In a large bowl, combine the beans, red onion, avocado, corn, and tomatoes. Add in the lime juice, olive oil, and salt, and stir well to blend. Gently mix in the cilantro. Serve chilled or at room temperature.
CLEAN EATING SIDE SALAD (OPTION 3)
Broccoli Slaw with Pineapple Curry Dressing
Ingredients:
8 – 10 ounces broccoli slaw (about 4 large broccoli stalks and 2 carrots, shredded)
1 Tbsp. natural peanut butter or other nut butter
1/4 cup pineapple juice
2 Tbsp.apple cider vinegar or white balsamic vinegar
3/4 tsp. mild curry powder (such as Maharajah)
1/4 tsp. red pepper flakes
4 drops liquid stevia, or other sweetener to taste
1/2 cup sliced grapes or chopped pineapple
roasted peanuts for garnish, optional
Directions:
Place the broccoli slaw into a serving bowl.
Put the peanut butter into a small bowl and whisk in the pineapple juice. Add the vinegar, curry powder, and red pepper flakes. Check the flavor and add stevia or other sweetener to taste. Pour over broccoli slaw and mix well.
Refrigerate for at least an hour to allow flavors to develop. Stir in grapes or pineapple just before serving, garnished with a sprinkling of roasted peanuts, if desired.
CLEAN EATING CINNAMON FRUIT KEBOBS (Use any fruits your heart desires honestly!)
Kebob Ingredients:
1 fresh, ripe pineapple
6 white nectarines
2 Ripe Mangos
Basting Sauce Ingredients:
Juice from the fruit
1 tbsp. honey or agave
1 tsp. cinnamon
Directions:
Cut all your fruits into bite-sized chunks. Be sure to cut them over a large bowl (the bowl that holds the fruit before you skewer it). You want to save as much of the juice as possible for the basting sauce.
Put them on skewers. If you use wooden skewers soak them in water first so they do not burn.
Put the kebobs on the grill and, using a basting brush, baste the kebobs with the basting sauce.
The kebobs are done when they have a nice golden brown color. I BBQ’d mine for approximately 30 minutes. But use your judgment. The fruit should be nice and caramelized.
CLEAN EATING EASY FRUIT SALAD
Ingredients:
1 lbs. strawberries, washed and quartered
1 pint blueberries, washed and picked through
2 bananas, peeled and cubed to whatever size you like
1/4 fresh pineapple, cubed
1 orange, cut it how you like, but I like to peel and slice out the meat, then squeeze the juice out from the body that is left over.
2-3 Tbsp. unsweetened coconut flakes
3/4 cup-1 cup low-fat coconut milk
1/4 cup raw walnuts, chopped
1 Tbsp. raw honey
Mix together and serve chilled. Make sure to enjoy every last drop.
CLEAN EATING SWEET POTATO CASSEROLE
(Makes 8 small servings)
Topping Ingredients:
1 cup pecan pieces
1/4 cup honey
1/4 cup whole wheat pastry flour
1 tbsp. safflower oil
1/2 tsp. cinnamon
Filling Ingredients:
3 lbs. sweet potatoes
1/2 cup clean or organic orange juice
1-1/2 tsp. cinnamon
3/4 tsp. ground nutmeg
1 tbsp. honey
Topping Directions –
In a large mixing bowl, combine all topping ingredients together using a wooden spoon. It will be clumpy and sticky.
– Spread out mixture the best you can on a parchment lined cookie sheet.
– Bake at 350 degrees F. for approximately 10-15 minutes. The mixture should have a nice golden color to it.
– Remove from oven and allow to cool.
– Transfer small portions to a large cutting board and chop roughly. Set aside.
Casserole Directions –
– Wash the sweet potatoes and rub with oil. Place on a parchment lined cookie sheet and bake until easily pierced with a fork (about 30-40 minutes).
– Remove from oven and allow to cool until you can handle them without burning yourself.
– Peel the potatoes and place the inside in a large mixing bowl.
– Add all other filling ingredients and mash with a potato masher or blend with a hand blender.
– Transfer the potato mixture to a serving bowl. Sprinkle the pecan topping evenly over the potatoes.
– Serve.
Note: you will most likely have some topping left over depending on the size of the dish you use. The leftovers are great for topping oatmeal!
CLEAN EATING HAM
If you eat ham on Easter….. to avoid all the over processed ingredients….get a natural ham that is not cured. They do cost more but it’s worth it!!
Many see these cheat meals as a kind of reward to relief the psychological stress from a vey restrictive diet. But they are much more than that. Cheat meals are in fact metabolic reactivators which allow to obtain consistent results for a longer period of time. The goal is to stimulate leptin, a hormone that plays a central role in the regulation of energy homeostasis. Often misunderstood, the importance of cheat meals is overlooked and the consequences can be the ones you already know. As such, it is important to understand the role that these meals have on a calorie restrictive diet, and how to include them in your regime for optimal results.
Learning to deal with leptin, and with all the hormonal system of our body, is the secret of body composition, and the secret of fitness. Leptin is produced by the adipose tissue and it controls the energy metabolism as a ‘lipostat’. When fat levels are low or when there is a deficient energy input, leptin is inhibited and its levels decrease. This leads to less activation of the sympathetic nervous system and reduced energy expenditure, as well as the inhibition of the secretion of pituitary hormones such as LH and TSH. This last one is responsible for thyroid stimulating. On the other hand, when we get fat or when you eat more calories than you should, leptin increases and signals the hypothalamus to spend this surplus energy. Metabolism gets faster, we feel satiety and thus our fat levels remain stable. This is why our weight does not fluctuate much when we make a sporadic “excess,” even if we are talking about a brutal energy intake. We have a lipostat which regulates our “set-point,” in other words, the normal fat level for a given physiological state.
When we submit ourselves to a hypocaloric diet for a long time, leptin levels fall chronically and our metabolism becomes slower. Obviously this is not favorable when we want to lose fat, especially because one of leptin’s roles is precisely to favor fatty acid oxidation in the muscle and increase energy expenditure. Unfortunately, leptin reduction is the normal physiological response to caloric restriction, a defense mechanism adapted to protect us in times of need which no longer exist nowadays. It is necessary to somehow “trick” our organism and reactivate leptin signaling so that we can continue to lose fat effectively. This is where the cheat meal comes in.
The concept of “cheat meal” is often confused with “cheat day” or ” trash day”. As its name implies, cheat meal presupposes a meal of “cheating,” outside the usual dietary restrictions, and not all day. The aim is precisely to increase leptin leading to a metabolic reactivation. In this regard, carbohydrates are particularly effective as insulin stimulation in a sensitive environment favors leptin production. Thus, the cheat meal should be rich in carbohydrates, or even sugars. A true sacrifice I guess… Cheat meals wouldn’t be useful if it wasn’t for leptin. In response to an energy bolus, adipose tissue produces a large amount of leptin that can be kept high for more than 24 hours. This is a signal for the body that the ‘fuel tank’ is full and we can start using it. In response, lipid oxidation in the muscle increases, we feel more satisfied, and our metabolic rate accelerates.
Leptin sensitivity is a critical point for a successful cheat meal. After a cheat meal, you should feel good, with lots of energy, more muscle definition and volume, and more vascularized, instead of being tired, hungry and with a fluid retention that covers any hint of muscle. If you are already with a good body composition, have been in a strict diet for some days in a row, have been training with intensity and regularly you should certainly be more sensitive to leptin. This is what we seek: a primer for the cheat meal. Depending on the starting point, this level may take a few weeks to achieve. It takes experience to detect the right time, but this is precisely the feature that highlights an excellent athlete or coach and distinguishes from the ordinary. You can always go by trial and error, paying attention to your physical condition and energy in the hours following the meal and the day after.
Leptin sensitivity goes hand in hand with insulin resistance. Leptin causes insulin resistance, interfering with cell signaling pathways. What does this mean? It means that in the period following a well-made cheat meal, which may extend for 24 hours, you’ll experience more insulin resistance. If you think about it, this makes perfect sense from a physiological point of view. Insulin inhibits the use of fatty acids as energy source and promotes the glycolytic pathways. Meanwhile, leptin facilitates the oxidation of fatty acids. The two processes should not occur in parallel. As such, the following day should be low calorie and with some carbohydrate restriction, which will be easier due to the elevation of leptin. Basically, another day on your normal fat loss diet.
There is no ideal frequency for these meals. Some do them once a week, some twice, some even more frequently. It depends on your fitness level, metabolism and conditioning, but they are not recommended at the start of the diet. The first 2 weeks minimum can and should be something linear with no cheat meals. This will promote greater initial sensitivity to leptin and insulin with diet and exercise. In addition, the metabolic depression is not as pronounced in this initial period, which can and should be leveraged to make the most of caloric restriction. After this period, a weekly cheat meal is usually enough for most people and may become more frequent as we grow thinner and with an optimized metabolism for such.
A question I am often asked is what is for the best time of the day to have this meal. Not sure why some people think it should be in the morning or at lunch. I have a contrary opinion: dinner is the ideal time. Not only because the body will be more receptive and with higher levels of leptin, thereby synchronizing the peak induced by the meal with the normal circadian rhythm (leptin is higher at the end of the day and night), but also because it will be easier to ensure that the cheat meal ends there. It is not easy to maintain control after an insulin spike of such magnitude, which can generate a snowball of successive ‘cheat meals’. Going to bed a few hours later can help. Moreover, the carbohydrates will stimulate relaxation neurotransmitters, including serotonin and melatonin, which will make you sleep like a baby, something that is not always possible on a calorie restrictive diet.
The day following the cheat meal you should train, using glycogen stores filled to the maximum that will enhance the session. In addition to this, training will enhance insulin sensitivity and muscle tolerance to carbohydrates. We have seen that in the day after the cheat meal there is a greater physiological insulin resistance. It is not crucial that you do so, and when resting glycogen stores may actually remain high for several days, however it is always useful to be able to train the next day, spending the glycogen stores and again increasing the muscle tolerance to carbohydrates. Likewise, it is useful to make the cheat meal on a training day, preferably in a period of a few hours after the training/exercise session. This way, the result is enhancing recovery and taking advantage of the muscle’s insulin sensitivity induced by exercise.
It is important to understand that cheat meal refers to one and only one meal, not the whole day. I am not a fan of the concept of “trash day”, which I think is in many cases counterproductive. What I do and what I recommend is a time limit in which you can eat whatever you want, giving preference to foods that are rich in carbohydrates and even sugars. In my case, I have just about 60 min to empty the nearest sushi buffet, without any sense of guilt. It could be pizza or something else you indulge in. But, I do it in the conscious that I did it not because I was weak, but because that was the goal. Results come before any mental block that I may have or some self-harm desire. After that, I go back to being a good girl, and the next day I’m in the gym, more motivated and with an incomparably greater performance.
But, caution is needed when recommending this type of strategy to “common people” with a determination and diet consistency way different from athletes (I love working with athletes!). The cheat meals are usually programmed to set days, usually opting for the end-of-week. But the truth is that we are always being tempted to slip in the diet. Many will make several cheat meals, whenever the opportunity appears. It is important to have this sensibility to it, because a cheat meal can quickly turn into two or three. Sometimes it is preferable to recommend them when the situation provides itself, say a dinner with friends or family lunch, simply because they provide too many times. But it is important to do so only when your body is ready. Not before.
For many, cheat meals also become a psychological relief that allows maintaining sanity during the diet. Eagerly await the big day! But actually, it is not only pleasure we seek here, but rather the restoration of a depressed metabolism by energy deprivation. It is not a sign of weakness; it is a sign of intelligence. However, we should not underestimate the psychological impact of an overly restrictive diet. The cheat meal is also a way to relieve anxiety and stress, factors that negatively influence the results we want to achieve. We are social animals. Hanging out with friends and family is an important part of our life, and cheat meals are an opportunity for that.
These cheat meals are so satisfactory and desired that is not easy to understand their importance. How can pleasure be good on a diet? It should be hard! They are seen as a slip, compromising results. On the contrary, if they are well applied, and this is a key point, it is important to understand that this “time off” for a cheat meal ensures that positive results continue to appear over time. More importantly, they help to reactivate the depressed metabolism and to promote fat loss “telling” your body: “I’m not into deprivation … I do not need to store fat”! The cheat meals are part of your strategy, so go for it!
Key points:
– Cheat meals are important to reactivate a depressed metabolism
– Cheat meal refers to one and only one meal
– They should be rich in carbs and energy
– You should not include cheat meals at the start/very beginning of a new diet
You’re signed up for Boot Camp class, but you also feel a cold coming on. Is it okay to soldier on? Use your symptoms as a guide to help you decide whether to slip into your workout gear or stay cozied up at home in bed.
Click on the chart below to view and evaluate your symptoms.
Stir all ingredients and cook in a pan just like regular pancakes.
Top with blueberries!
*SPECIAL NOTE: Not all protein powders are alike. So, depending on the makeup of the batter after you have mixed all the ingredients together, you may need to add more almond milk to thin it out, or if it is too thin, you may need to add a little more protein powder. Play it by ear!
1 can (19 ounces) garbanzo beans, rinsed and drained
2 tbsp. fresh squeezed lemon juice
¼ cup Tahini (sesame paste)
5 garlic cloves, roasted or raw
1 tbsp. extra virgin olive oil
½ tsp. cumin
1 tsp. sea salt
water
Directions:
Steam or slow cook the sweet potatoes until soft.
Transfer the cooked sweet potatoes to a food processor. Add garbanzo beans, lemon juice, Tahini, garlic (I used roasted garlic), olive oil, cumin, sea salt, and approximately 2 tbsp. of water to start with.
Pulse the mixture until smooth, scraping down the sides of the bowl and adding water to thin mixture if it is too thick.
Adjust seasoning and serve with a drizzle of olive oil and a sprinkle of paprika.
The “organic” label greatly influences people’s perceptions of food. A recent study was conducted among participants at a shopping mall who were asked to evaluate sets of yogurts, cookies, and potato chips for nutrition and taste. Shoppers were told the items were either organic or nonorganic, even though all items tested were organic and identical. Participants said the organic items were lower calories, lower in fat, more nutritious and more flavorful that items portrayed as nonorganic.
This organic health-halo effect could lead shoppers to overeat items like candies, cookies, and sugary yogurts, believe they are lower in calories, fat, and sugar simply because they sport an organic label.
Plan of Attack: Whether ingredients are organic or not, reading labels remains a must to ensure that people choose wisely at the supermarket and consume appropriate portions. People who regularly read food labels are less susceptible to the organic health halo effect.
“Eating Like an Athlete”
The advertisements claim that sports drinks, sugary gels, and the ever expanding array of energy bars can bolster performance, which encourages many gym goers to take the bait. But, if people are already obtaining the calories they need, and this is often the case for those who are having a hard time losing weight, excess calories from sport foods can easily end up as extra wiggle around the middle. The same goes for post exercise protein shakes that are then followed up by an uncalculated meal. Even trendy coconut water can deliver unnecessary sugar calories.
Plan of Attack: Evaluate the volume and intensity of exercise to determine if there could be a benefit from the added energy boost of gels or bars. For typical exercise sessions lasting an hour, water should suffice, followed by a clean whole food snack or meal. It’s only when athletes are active for an hour or more at high intensity that they should consider forms of supplemental energy like an electrolyte drink. Athletes involved in daily, high intensity workouts can turn to bars and protein drinks for the extra calories and nutrients they need to meet training demands, but the average gym-goer who works up a sweat a few times a week should be encouraged to stick with nonengineered whole foods; this will do a better job at controlling both calorie intake and appetite.
