Chocolate is made from beans? It is also a good source of caffeine; But, Commercial chocolate products is no more than about 0.1% caffeine! Less than a cup of decaffeinated coffee! Decaf, what's the point, right? Chocolate can also help lower your blood pressure and may lift your mood! This is why I keep a bag of dark chocolate morsels in the freezer. A small handful is such a treat. Be careful about chocolate high in PEA, it can trigger migraines in some people!
Happy Friday Friends. I'm not sure how the weather is where you are but, here it is chilly and rainy.
One of the silliest lines in this movie...
Let me get to the goods of this post. I received a copy of The MD Factor Diet by Caroline J. Cederquist, M.D. complimentary of Ben Bella Books. I was not compensated in any way and the thoughts and opinions are completely my own.
As a registered dietitian nutritionist, I am always skeptical when I'm asked to review a book or product. I accepted the invitation to review this book simply because the name of the book was intriguing and I could see many questions coming my way about "metabolism correction". So, let's start with the title, The MD Factor Diet. MD stands for Metabolism Dysfunction and as far as I know this is not a medical diagnosis and not to be confused with inborn error of metabolism. Chapter 1 begins with letting you know, "It's not your fault" that your metabolism stinks, keeping you from reaching your weight loss goals. Well....to an extent this can be true but, you have the power to change by choosing the right foods and getting active. I touched on this in a couple of posts a few years ago:
I believe this was best said in the 90's with a catchy rap song.
Yes, genetics play a role and you may have of ended up with you grandmas crappy metabolism but, this isn't the end. Dr. Cederquist opens by explaining:
✔ When you gain belly weight for any reason, your metabolism changes.
✔ When you have hormonal changes, your metabolism changes.
✔ As you age, your metabolism changes.
I just finished taking a course called Nutrition for the Elderly and I have to say this was the most depressing class because getting old sucks! Sorry for the language but, there is no better way to say it.
Getting older means you begin to lose lean body mass while increasing fat mass---great huh?
Resting Metabolic Rate (the rate at which your body burns energy while you are at rest) begins to decrease by approximately 2-3% every decade after 20!!! (Villareal 2005). I don't make this stuff up guys!
My resting metabolic rate is ~1245 calories. Get yours here. This means in order for my body to function at rest I need to consume at least 1245 calories per day. If I'm active this number will obviously go up->This is where a dietitian can help!!
She then takes you through a quiz to assess if you have the "MD factor". The quiz gets you thinking about your eating habits and hunger cues. Her "diagnosis" of the MD factor is assessing whether you are insulin resistant.
Let's take a trip back to science class!!
Glucose (sugar) is ingested---you ate some carbohydrates. This sends a signal to the hormone Insulin. Insulin then enters the blood stream the help get glucose into the cells (where energy is produced). When you are insulin resistant this process is not as efficient, leaving you cells saying "Feed me, Feed me!!" Which is possibly the reason you crave sweets all of the time and can never get a hold of your hunger.
Dr. Cederquist does an excellent job explaining this process and putting it into words we all can understand. You get that "Aha" moment after you read through the first few chapters. The remainder of the book takes you through a nutrition lesson (protein, carbohydrates, and fat). After a pretty thorough nutrition lesson you are then taken through her plan to correct your metabolism.
What I like about this book:
It's an easy read
Evidence is provided
She makes the point that diet should be assessed for each individual person and there is no "One Size Fits All".
She uses the term "Magic Number" which is how I explain carbohydrate counting!! #GreatMinds, right? But, to know that magic number you must read the book or come talk to me!
She lets you know that you MUST EAT MORE TO LOSE WEIGHT!! So true. It's just eating more of the right foods.
Realistic goals are suggested
The emphasis is on what you need to add to your plate instead of bashing "bad foods".
Take a read and you will learn a lot and if you think you are a victim of "the MD factor" let your doctor know and the ask for a referral to a dietitian so s/he can help you along your weight loss journey.
#MDFactor
A recipe excerpt from the book! Enjoy!! Let me know what you think.
Edamame and Artichoke
Salad
Serves about 9 | 7 grams of protein
6 grams of net carbohydrate per 1/2 cup serving
INGREDIENTS
1 (16-ounce) package frozen
edamame, shelled
1 tablespoon olive oil
4 shallots, thinly sliced
1 (14-ounce) can of
artichoke hearts, packed in water
¼ cup sun-dried tomatoes
¼ cup fresh-squeezed lemon
juice
INSTRUCTIONS
Heat
the shelled edamame in the microwave for about 2 minutes, until heated through.
Heat
the olive oil in a large skillet over medium heat and add the shallots. Cook
until slightly brown and soft.
Chop
the artichoke hearts in half and place in a medium-size bowl. Add the cooked
edamame, shallots, sun-dried tomatoes, and lemon juice. Stir to evenly combine
all ingredients and serve.
Did You Know:
Cream Cheese, brie, and other soft cheeses are comparable to hard cheeses in calories and fat, but have less calcium? And Cottage cheese has the fewest calories of all? About 90 in a half-cup serving; however, it has only half the calcium of milk!
Here are a few Recipes for anyone and everyone who loves cheese!
A mixture of fruits, meats and of course desserts! I hope everyone enjoys them!! And comment which looks better to you, if you tried one let me know how it turned out!?
National Apricot Day 1/9/15 Nom nom apricots provide antioxidants-which we all could use during this flu season! Celebrate apricot day with some of these recipes!!
Beans are often overlooked as a healthy choice. Did you know that beans are a good source of protein, fiber, and folate? They are also cheap and can be added to many meals and snacks. Some of my favorite beans are garbanzo beans, soy beans, and black beans! All of which can be added to a simple salad to increase it's nutrient power.
Whipped cream deliriousness doesn't have to come from a can or plastic container full of additives and miscellaneous preservatives (cough, cough...trans fat). Combining simple ingredients can yield a yummy whipped cream to plop on your favorite fruit or dessert. Mind you, these may not be the "healthiest" recipes, they can be appreciated for the homemade feel and taste! Enjoy! What will you put your whipped cream on?
Happy New Year! Here is a quick top ten tips list to get you started this year.
1. Eat less, Move more.
2. Stop starving yourself, please.
3. Diets don't work. It's all about a lifestyle transition. Are you ready??
4. Find the nutrition in your food! Ask yourself, "where's my veggies, fruits, low-fat dairy, whole grains?"
5. Limit trans fat (AkA hydrogenated oils--look at the ingredients list)
6. Eat whole grains!
7. If edible eat clean, raw produce. Cooking breaks down some essential nutrients.
8. Drink water, water, water!! Put down the sodas!!!
9. Step away from the salt shaker! Look to herbs and spices without added salt to flavor foods. Use this reference sheet for guidance.
10. Lastly, start your day with a moment of silence and meditation. Pray and allow God to hear your health goals so the He may guide you this year.
Can you choose just ONE of the above and set a realistic goal for 2015?
Want more information about a particular tip? Email me and I'll be sure to publish a follow-up post!
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