Yes, you CAN eat a whole food diet for less

tomorrow I must present a paper in my Obesity class that discusses the ‘economics of food’ as a cause of obesity, rather than any one food itself.  I’m in agreement with the author (Andrew Drewnowski), as there is evidence that calorie dense food simply costs less, if you examine things on a calorie/dollar basis.

However, it would then stand to reason that if you are choosing lots of calorie dense foods, such as refined grains/fast foods/soda, you would need to spend less TOTAL money to get the same calories a health meal.

So I put my little theory to the test and  created a day’s worth of food based on a whole food plan and a refined food plan, which included one trip to a fast food joint.  I even think I was underestimating the cost of the fast food, but I’ll give them the benefit of the doubt that you can find a meal for $3.50 (based on about 2 minutes of web researching I did).

The caveat is that one must be willing to do two things:

1. change their palate for healthier food.  Truthfully some people eat refined foods because they are accustomed, like the flavor, and healthy food doesn’t taste good to them.

2. Be willing to spend about 15-20 min/day preparing food. I’m talking about opening a can of beans and mixing together a salad, not even turning on the oven to cook anything elaborate.  Doesn’t it take about 15 min to go to a drive thru from start to finish?  And that is just for 1 meal…….

I’ve included a JPEG of my PPT file so you can see the comparison, but basically I have the healthy day totalling $6/day for 3 meals and 2 snacks while the refined meal day costs $7.65 for 3 meals and 2 snacks.

10 ways to lower your sugar consumption

FINALLY sugar is making the news in some really beneficial and specific ways:

http://online.wsj.com/article/SB10001424052970204660604574370851517144132.html

http://news.yahoo.com/s/nm/20090824/hl_nm/us_heart_sugar_4

(I especially like the line in article #2 that indicates the position of the beverage industry is that their products don’t directly contribute to health problems…geee, what else would a representative from THAT industry say…)

FYI: IF you have a curiousity about the sugar content of the food you eat, check out this USDA sugar index:

http://www.dietaryfiberfood.com/sugar-content.php

I think a lot about sugar and it’s role in our lifes (obviously, hence this blog!).  The information about sugar is good, but the next questions is:

Okay, so HOW are we going to change things ?  It’s the HOW questions about changing our diet, cultural food norms, and keeping our commitments to health that really intrigue me.

So, here are my top 10  tips on HOW to reduce your sugar intake:

  • Get help – whether help is a book, a friend, corralling the family for a family meeting about the weekly grocery shopping, or a wellness coach/dietician, chance are strong that the way you eat is a deeply ingrained pattern and you’ll need a toolbox of support to change it.
  • Begin where you are: start by counting the sugar grams you eat per day for a few days.  Do this without judgement.  This is INFORMATION GATHERING to help you become AWARE.  From this, you can see where you are and make a plan for where you want to be.  That is where the support and the other tips come in!
  • Start with the easy ‘wins’, such as reducing your sugary beverage intake by 1 per day,  alternating eggs and cereals for breakfast instead of always cereal, increasing your veggies by 1 serving/day, switching to high fiber breads, choosing the cake donut over the frosted donut, etc.  Seriously, these little changes can be HUGE for motivating success and confidence that you CAN change your relationship with sugar
  • Eat more bitter/pungent foods.  Many of us are super-sensitized to the flavor of sweet and want it all the time.  Condition your palate to seek other flavors, such as bitter/pungent.  Eat dark green veggies, use strong cheeses on a salad (you also need less), season with herbs like basil and rosemary which have a bitter principle, eat blackberries, cranberries and green apples – all have bitter principles, use aromatic spices such as turmeric and cumin (pungent)
  • Carry a sustainable water bottle and USE it! First, you’re flushing the junk out of your body with regular water intake, and you might find that it relaces some of the other non-beverage waters
  • Watch for the tricky sugars: Milk/milk proucts, organic and gluten-free products, trail mixes, boxed oatmeal, hamburger/hotdog buns, low fat cookies and treats, dried fruits (usually sweetened with some kind of sugar, including High Fructose Corn Syrup) – all contain sugars in ways you might be aware of because they are not necessarily classic desserts
  • Reduce the ‘pumps’ of syrup you use at the coffee bar.  Recently I heard a friend share that her fav 16 oz Vanilla latte included 6 PUMPS of syrup – that is 3 servings of syrup (aka a LOT ) of sugar – ask the barista how much they give and if it is more than a serving, you can tell them not to pump so much!
  • Eat protein regularly – lean meats, eggs, legumes, quinoa, protein supplemenets (with no added sugar – watch out!), organic dairy products (as appropriate) and (sparingly) soy products all contain protein.  Protein helps stabalize blood sugar and animal-based proteins + quinoa also contain B vitamins.  Over consumption of sugar depletes B vitamins, so you might need to regenerate your B vitamin levels if you are a sugar junkie
  • Moderate your use of natural sugars.  Many of you know I advocate for use of agave, honey, brown rice syrup, etc.  True, they are better, but they are still SUGAR!!!  Eat them in moderation too.
  • Try greek yogurt – it contains virtually NO sugar.  It also makes a nice dessert, when mixed with fruits and cinnamon, or on top of whole grain pancakes in place of syrup

Happy Low-sugar eating, bloggies!

Enough, part II

Hi everybody, for all those who resonated with the post about being ‘enough’, please read this article, sent to me by fellow blogger, Mark T.

The DailyOM

My original post has sparked a lot of great conversation with friends and well as those great internal conversations I have with myself and my higher “Self”.

I especially resonated with the article’s gentle reminder that finding things in life which bring me intrinsic joy is part of simply being on this planet and co-creating positive energy.

Just today in my yoga practice I was able to pause for a moment and simply appreciate the fact that I have the priviledge of practicing yoga with a great teacher, in a great space, with my leisure time.  How amazing.  The practice was enough to nourish me.  Funny thing too – despite being physically hungry (class was during my usual dinner time), it didn’t bother me because I was satisfied on a level deeper than the physical need for sustanence.  To be sure I enjoyed dinner afterward (recipe included below), but the longing I often feel for food and for inner certainty was gone.  How nice.

When I did come home to eat, here is what I had waiting for me:

Tuscan-inspired”Branzino all’ Isolana (AKA fish with Vegetables)
**adaptation from the cookbook Good Tastes of Tuscany that I picked up for Matt in Italy last year.

2 large trout (or whitefish of your choice) fillets, chopped into 4 pieces
4 potatoes, diced
2 beefsteak or heirloom tomatoes, diced
2 leeks, thinly sliced
juice of 1/2 lemon
1/2 cup of pitted olives
3-4 garlic cloves, coarsely chopped
2 tbsp basil
2-3 tbsp EVOO
Salt, pepper to taste

Pre-heat oven to 400 degrees.

Put all the veggies, EVOO, spices and olives in a baking dish.  Bake for 20 minutes, uncovered.  Add the fish, lemon and a little more salt/pepper. Bake covered for 25 minutes.

Serve with piping hot risotto and a side salad – perfecto!

Nourish the heart, nourish the body

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Greetings Bloggies!

Today I was sharing some e-space (code for looking at my friend’s websites and thinking about them) with my dear friend Britt Bensen-Steele.  A recent visit with her and company at their  wooded oasis in Vernonia, OR, has put her in my mind and heart.

One of the biggest drawbacks of leaving the Pac. NW was leaving the opportunity to connect with my dear friends regularly.  I find it amazing how in just 3 short years I could find a handful of amazing, powerful, beautiful women who truly nourish my heart, and therefore give harmony to my body.  Each and every one of them have impacted my life and my health and it’s no coincidence that they all happen to be in the ‘profession’ of wellness, and therefore available for YOU to experience!  Britt stands at the heart of my sweet little circle, and she has helped me find my voice as a teacher and leader.

Now, just because I can’t be up there doesn’t mean any of you should be kept from the experience of sharing movement/yoga classes, or even better, a retreat opportunity with Britt.  It will leave your heart buzzing – kind of like the way you feel after a delicious warm oatmeal cookie out of the oven on a fall day, minus any mind-games of guilt or fear of over indlugence.    In short, it’s divine.

Even a trip to her website, Yoga With Britt, will bring a little serenity to your mind, as it is just lovely and rich with inspiration and truth of who Britt is.    There is something about people expressing themselves for who they are that simply puts me at ease.  Check out her blog while you’re on the site, as she’s also a wonderful writer and captures a lot of the realities experiences by those of us growing in our search for spiritual serenity and self-awareness.

Enjoy bloggies.

Okay, I’m off to dehydrate some fresh figs I picked today.  Life is just full of abundance, and I am grateful.

Nutrition workshop coming to Woodburn, OR

Hey gang,

I’m heading back up North in Sept to each a fun-filled and experientail nutrition workshop with my dear friend and colleague Andrea (you’ve seen us on such fun videos as ‘how to juice’ and ‘dessert falafels’)……

I can send you the flyer for the event, but here is the down and dirty:

What: “Your Best Body Nutrition” workshop
When: Fri Sept 11th: 5:30 pm – 8:30, pm + Sat Sept 12th, 8:30am – 5pm
Where: Wellspring, Woodburn, OR (BEAUTIFUL environment for a workshop, if you’ve not been there – it’s a treat for the eyes)

Why?: Many of us are looking for ways to both LEARN relevant whole food nutrition  information and UNDERSTAND our relationship to eating.  This workshop will give you both.  We’ll cook healthy food togehter, you’ll get info from our guest lecturer, Chelsea Lenge RD, on eating for blood sugar balancing (and hence weight management) and you’ll get Wellness coaching guidance to help you understand your eating patterns and why you make the choices that you do.  Blend this with a little yoga, a dance party on Fri night, and a grocery store scaveneger hunt and…voila!!!  You walk away happy, healthy and with a better understanding of YOU!!  We’ll also feed you nourishing, healthy food with NO white sugar/flour of course!

So, who’s in??

PS: the cost is $150 and if you want more info, you can do the following:

1. email me: rebecca@offwhiteliving.com
2. call the Fitness center at Wellspring: 971-983-5230
3. visit: www.iamwellspring.com and find the fitness center.

please RSVP by Sept 4th!

gurgitators are atheletes too!!

Joey%20Chestnut_lg

Joey Chestnut Wins Nathan’s Contest in OT – Major League Eating Video

Hey gang,
Sorry, I just couldn’t resist commentary on THIS one. Today Matt and I were purusing the boob tube and naturally the 92nd annual Coney Island Hot Dog contest was in full swing.

Now, I get that this a ‘historical’ affair, but it’s getting out of hand. There is now an entire empire around professional eating and you can check it out at: http://www.majorleagueeating.com. How is it that a man who eats 72 hot dogs in 10 minutes ( a record, by the way) is an athelete?? And we wonder why our culture is messed up?

Didn’t see the contest? Don’t worry, there is a Wii game on Major League Eating at home so you can virtually stuff your face and imagine the glory of being full of hot dogs, wings, or matzah balls.

Update: they just compared the legacy of the hot dog eaters with Mohammad Ali…..YIKES!!!????

Enjoy but don’t try this at home, kids!

Much Ado About Something

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For those who have ever wondered if the hype about Ashland, OR is true, I’m here to tell you that yes, in fact, it is! 

After a long stretch of cleaning, packing, scrubbing walls, and saying tearful good-byes in Salem, my mom and I packed the car, loaded the cat into her trusty carrier, and headed south of the border….

…with an overnight stop in Ashland for a little R&R.

Cleaning can make a girl hungry, so our first goal was to find some good eats, and boy did we.

ashland 011

Pasta Piatti in Ashland is a MUST try for those who love really good Italian.  Off-white eaters listen up!  Pasta Piatti can make most of their dishes with Spelt Pasta and all their bread are homemade – YUM and YAY!!!

I scored with a seared Ahi tuna salad with white beans and fresh greens – a great, naturally low carb colorful dish and mom took the proverbial cake with one of their signature dishes: butternut squash raviolis with a butter/brown sugar/gorgonzola cheese sauce.  Was it a meal?  Was it dessert?  I’m still not sure but it WAS tasty…..and very much like the dishes we’d tried in our recent trip to the motherland Italia back in October.

Yes, certainly Ashland won our hearts from the get-go!

We tooled around town, walking, shopping and chatting and enjoying the ambience.  Ashland provides a mix of young travellers, vacationers, and artisans.  Its clean, hip, hippy, and quaint all at once, and there is no shortage of places to nosh.

ashland 017

Still full from lunch, but wanting a treat to accompany me to the evening’s highlight (we saw Don Quixote  and it was spectacular), I meandered into the Enchanated Florist after being seduced by the words “CHOCOLATE BAR”.

I am now a huge fan of Alma chocolates, out of Portland.  Organic, creative and made with Agave nectar…….all things enchanting in my book!  PS: the Enchanted Florist website is complete with groovy, chocolate and flower enticing, music, like what you hear right here.

I will personally never  forget the evening of sitting under the stars in the Elizabethan theatre with mom at my side, watching the players, and savoring the unique flavors  of Alma chocolate (Dark chocolate lavendar and Sea salt + cocoa/chili/coconut).  Could a girl ask for more?  You bet I was sending thanks to the Universe that night for all the good fortune of my day and of my life!

A restful sleep gave use the energy to rise and shine, and get in a power walk before hitting the Saturday marketplace on our way out of town.  I love Saturday markets.  These are the heart of a community – artisans, growers, purveyors who all have a passion for keeping foods and goods the way we originally intended them to be: made with love.

On this day, we equated love with Tasty, as there was no shortage of tasty delights despite the rather small size of the market.  Each vendor smiled, chatted and shared his or her story about the food.  Mom bought ‘Cowboy Buns” from Cowboy bakery for my nephew and Strawberry syrup for dad and his Sunday pancake ritual.  Me, still full from the day before, simply feasted my eyes and took a few shots.

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ashland 046

In Short, I can now see what all the ‘ado’ is about Ashland!!

BTW: there is also a Market of Choice in Ashland, which makes a nice mid-way stop between Davis and Salem or anybody driving hte I-5 route.  It’s an oasis of healthy food amist a long stretch of nothing but fast food and gas stations.

Take a “pizza” my heart….

spelt pizza

I love pizza, I really do.  Not eating it as much as I love making pizza.  Why? you ask….because EVERYBODY seems to love a good pizza and they are all so happy to see you when you come with pizza.

Think about it.  Want to get your kids to help you clean out the garage?  Promise pizza at the end.  Want to have people over for movie night and need to serve a lot of people ?- get some pizza.  Want to make an interactive food experience for adults and kids? – host a ‘build your own pizza’ night.

But where does this obsession with pizza come from?  According to some online sources, the art of pizza dates back over 1,000 years.  The typical circular pizzas of today are traditionally known as Neapolitin pizzas from Italy.  They include a marinara sauce made from fresh, local tomoatoes and the mozzarella cheese from local buffalo (hence the term buffalo mozzarella).  See the excerpt below for “official” details about this type of pizza, according to Wikipedia:

Neapolitan pizza (pizza napoletana): Authentic Neapolitan pizzas are made with local ingredients like San Marzano tomatoes, which grow on the volcanic plains to the south of Mount Vesuvius, and Mozzarella di Bufala Campana, made with the milk from water buffalo raised in the marshlands of Campania and Lazio in a semi-wild state (this mozzarella is protected with its own European protected designation of origin).[1] According to the rules proposed by the Associazione Verace Pizza Napoletana, the genuine Neapolitan pizza dough consists of Italian wheat flour (type 0 or 00, or a mixture of both), natural Neapolitan yeast or brewer’s yeast, salt and water. For proper results, strong flour with high protein content (as used for bread-making rather than cakes) must be used. The dough must be kneaded by hand or with a low-speed mixer. After the rising process, the dough must be formed by hand without the help of a rolling pin or other mechanical device, and may be no more than 3 mm (¹⁄₈ in) thick. The pizza must be baked for 60–90 seconds in a 485 °C (905 °F) stone oven with an oak-wood fire.[2] When cooked, it should be crispy, tender and fragrant. Neapolitan pizza has been given the status of a “guaranteed traditional specialty” in Italy. This allows only three official variants: pizza marinara, which is made with tomato, garlic, oregano and extra virgin olive oil (although most Neapolitan pizzerias also add basil to the marinara), pizza Margherita, made with tomato, sliced mozzarella, basil and extra-virgin olive oil, and pizza Margherita extra made with tomato, mozzarella from Campania in fillets, basil and extra virgin olive oil.

Mamma mia!  Who knew there was so much official doctrine around pizza.  All I know is that I like it, and I especially like it when I can make my “off white” versions and nobody is worse for the ware.  This particular pizza included a lovely fine spelt flour purchased in bulk at the Davis Coop.  I wish I could say that it was a cost-effective pizza, but at $3/lb for the flour, I was really glad we were going for thin crust.

Pizza got just a little more dear to my heart that night because of the  comradare and laughter share while preparing and serving it.  What started as just a whim of an idea in conversation turned into a night with Matt, three friends, a bottle of wine and some fabulous appetizers made my Matt’s friend H.  Apparently H. always uses raw salmon in his food treats, and pizza night was no exception.  He glazed stone ground wheat crackers with tartar sauce, spred thinly sliced salmon and cucumbers, and they were GONE FAST!!!

But, alas, back to the pizza – for those wanting to make a good memory with a good off-white meal, I suggest you fall in love with pizza, and here’s how:

CRUST (modified from Dave’s Cave online recipes)

Ingredients

  • 1 3/4 cups warm water
  • 1 tablespoon sugar
  • 1 packet active dry yeast
  • 6 cups spelt flour
  • 1/4 cup olive oil
  • 1 tablespoon salt
  • 1 tablespoon freeze-dried Italian Herbs
Cooking Instructions
  1. Making the dough: Pour the warm water into the mixing bowl with the sugar and the yeast. When the yeast is active, mix in the first cup of flour. Mix in the olive oil, salt, herbs and spices. Add 4 1/2 cups of flour, 1/2 cup at at time, while continuing to mix the dough.
  2. Kneading the dough: Sprinkle the last half a cup of flour out onto your kneading surface, turn out the dough and knead for about 6 minutes. Let it rest while you clean and grease your bowl. Continue kneading your dough till it feels smooth and springy.
  3. Rising: Form the dough into a ball and place back in the greased bowl. Turn the dough so it is evenly coated with the oil. Cover it to keep it away from drafts. Let rise till it has doubled in size.
  4. Shaping: Turn your dough out on a floured board. Punch it down and break up the large bubbles. Cut it into 2 even pieces for thick crust or 3 pieces for thin crust. Roll the pieces out to the desired size and thickness. Take a fork and jab your dough (known as docking) about every inch so that the crust does not inflate like a big old pita while prebaking.
  5. Baking: bake at 400 for 10-12 minutes

TOPPINGS:

Sorry Italy, we are not big fans of the traditional marinara.  We top our pizzas with a shallot, leeks, and two cloves of garlic sauteed in EVOO for about 5 minutes.

Next, add a spread of goat cheese, mozzarella and any other cheese you like. 
Sprinle on some Boar’s Head pepperoni, or whatever else you like.
Finish it off with fresh basil and chopped heirloom tomoatoes that are added 1/2 way thru the cooking process.

matt and pizza

AAaaah…another satisfied customer…..

 

happy off white living!!!

I’m hip to “Hipcooks” and you should be too….

monika (Monkia, Owner of Hipcooks)

I can think of no better way to share time with a friend than hanging out in a refurbished loft-ish kitchen in Northest Portland cooking Indian food (without measuring cups – LOVE IT), and eating!!!

Lucky for me, my playdate dream came true last Wednesday when A. and I motored north after a long day of work for  some “Shortcut To Nirvana”, as the title promised.  Loosely translated – come learn how to cook Indian food in this savvy new kitchen set up in NE Portland.  Hipcooks, the brains behind the cooking brawn, is all about fun, creative, recipe-free cooking.  You can learn more by visiting Hipcooks Online. Lucky for me, Hipcooks owner Monika moved to Portland recently from Los Angeles, so now us Oregonians get to enjoy her hip approach to food and eating.

The set up was perfect: Large semi-circle demo kitchen with small cooking stations set up around the countertop.  There were 16 of us in the class, and plenty of space to spread out, take a break, or dive right in.  Naturally, as soon as A. and I threw on our snazzy orange and yellow hipcooks aprons, we were already sheming of ways to create tasty Indian edibles, as inspired by the dishes in front of us.

What I Loved:  The fact that we went through all the spices to smell them, understand their place in our upcoming meal, and most importantly – how to identify them.  I also loved that the emphasis was on cooking from taste and feel, so we threw out the measuring cups from the get go and just trusted our judgement.  I also loved that we all sat down to eat, including our instructor Allison, which made the experience feel more communal.  The ingredients were all fresh, mostly organic, and it was just the right amount.  A. and I learned a lot about ‘yield’ for a class of 16, as we usually over-cook and over feed and are left over-whelmed after our cooking gigs.

I know you’re dying to know what we whipped up, so wait no longer:

Veggie samosas and Pakora with 3 sauces: Mango Chutney, Raitia, and “Green Machine” (RECIPE TO FOLLOW)
Fish Curry with coconut and fresh tomatoes
Chicken curry with stewed tomatoes
Sag Paneer, which turned out to be my FAV, even though I don’t normally like this dish

We even had a little mango Lassi (mango and yogurt drink) and homemade mojitos to zest up the night.

The cool thing about Indian cooking is the creative use of veggies and spices.  Like most traditional cultural cooking, Indian food dishes use spices that balance the palate and may have curative benefits.  Example:  spices like turmeric and cumin are healthy for blood circulation, blood pressure, and the liver.  Spices like cinnamon, cardamom, and garam masala may balance the spleen/stomach with their sweetness, and coconut (in healthy quantities) has anti-inflammatory qualities.  Good thing too because we did do a little deep fry action on the samosas, so we needed all those healthy bennies to counteract the fry effect.  Yes, I was a good girl and only ‘tasted’ the fried stuff.  I mostly dove into the sauces and the insides of the samosas.

I had never curried fish before, and that was a treat.  We used snapper, which apparently ‘holds its own’ against the robust flavors of the indian spices, and I really loved it.  Even better – it cooks FAST, as in 5 minutes once the curry sauce is pipin’ hot!

I want to give you two recipes, but keep in mind that these are not completely Hipcooks recipes and that I’m doing this TOTALLY from memory…..and God only knows that aint what it used to be!

GREEN MACHINE SAUCE – the green garnish sauce at Indian restuarants

1 large bunch of green onions
almost 1 large bunch cilantro
1 large handful of mint leaves
about 1 finely diced jalapeno pepper
about 1/2 cup of freshly grated coconut
Salt, to taste
grated ginger and garlic, to taste
Juice of 1/2 – 1 lime, but don’t make it too sour
a pinch or two of cumin and paprika, and maybe even a little chili powder

Mix all ingredients in a food processor.  Add a little liquid (water, but just a hair) if too thick, or add more onions/mint if too thing.  It should be on the spicy side.  Do not overdo the coconut or it will mellow out the flavor too much.

sagSAG PANNER – this is the green sludge like dish that I usually avoid because it is over-oiled and over-cheesed.  Make it this way and you avoid the whole ‘over’ anything and its a fresh, healthy way to get some greens

2  tbsp EVOO or coconut
1/2 yellow onion, chopped
1 package organic spinach, defrosted and excess water removed
6-8 oz paneer cheese (this is definitely a specialty food store purchase.  Paneer cheese is sheep cheese – Yay for me, as it is easier to digest!!)
1-2 tbsp cream
1-2 tbsp minced garlic
Juice of 1/3 – 1/2 lemon
Spices to taste: cumin, garam masala, coriander, sea salt, mustard seed, turmeric

In a medium saucepan, sweat the onions and garilc (cook until clear but not browned).  Add the spinach and stir.  Cube the cheese into 1/2″ cubes and add into the spinach.  Stir regulary, letting the cheese melt and become aromatic, but not get too runny.  You may need to turn down the heat.  Begin to add the spices and taste for flavor.  This should taste fresh, but also have a slightly creamy essence, hence the addition of a little cream.  You can add the lemon juice more toward the end for more of a zesty flavor.

Serve as a side or as a main if you add some chicken or other protein source.

Thank you to Alison, our chef extraordinare that evening, for opening my door to Indian cooking.  I’ve always wanted to learn and now I feel that I not only have a few recipes to play with, but some principles for Indian cooking that I can apply to future dishes.