Most mornings I’m chasing my kids to the car and often forget to grab what food I pack for a meal, thus I find myself foraging for food at some eatery. Today, it was Daphne’s- California Greek. Why they changed the name to California Greek, I haven’t a clue. All the same, it’s food and it doesn’t come deep fried, fried, or have the potential of carrying E. coli. I walking and peruse the menu quickly consult MyFitnessPal: 638 calories. Ok so that means minus 100 for afternoon snack, carry the two…ok…approximately 360ish calories. (In my last few outings, I’ve discovered that on average my caloric intake per meal is about 360 on a sedentary day.) I scan the menu board again, squint to read the calories per item and start to piece together a meal of Lemon Chicken Soup, Fire-Roasted Vegetables (carrots and green beans mostly) and H2O with Lemon. Perfect and it’s only 280 calories. The best part yet was that my bill only came to $3.64 with tax!!!
I think I might try this…
I was reviewing my nutrient intake for this week thus far; I’m doing relatively ok, with one exception. My sodium and potassium ratio is off. Naturally!!! As I look at my swollen feet and ankles and wonder what the…? A number of factors come to mind, the weather, PMS, and then it dawns on me – that concept of the “Circle of Life” from my physiology class. “For every sodium flowing in the cell requires three potassium going out”. Yay, I have hypotonic ECF (extracellular fluid)!!! Something short of cramming my feet into my pair of Asics, lacing them up, and forcing the fluid to my ankles, I need to find some super foods of potassium to balance these two ions out. Researching…the natural answer would be bananas, they have 400 mg of K, but 14.4g of sugar. Not a solution. A quick Google search yielded sweet potatoes, orange juice, beet greens, potatoes, white beans, dates, yogurt, tomatoes, raisins and clams. Hmmm… Most of these have high sugar content. From this list, it looks like my only sources are sweet potatoes, potatoes, beet greens, white beans, and tomatoes.
According to MyFitnessPal, my caloric intake for a sedentary day is 1280. How this all breaks down in to meals and snacks doesn’t really matter to me. What does matter is the fact that by 3PM today, I was left with 307and maxed out my daily protein intake!!!! Stomach rumbles. Panic ensues. What AM I going to eat? Like a junkie, I take inventory of possibilities. The weight must come off. Muttering to myself, “this is what I get for not working out today”. I did do some strength training, entered it in my MyFitnessPal, but didn’t get caloric credit. Muscle recovery (calories used to repair muscle tissue) spans over days and is imprecise. 307, for dinner, that’s it! Doesn’t leave much options; vegetables – a salad, that will work. Now here I sit, three hours until a possible bedtime, knowing that I could be wake until midnight trying to relax my mind. Yep…Food Junkie.
I was looking through my bookshelves and realized I have never had the chance to read through this book; Dietetics for the Clinician. It was passed on to me when my grandfather had passed in late 2008. Since then, it has sat on my shelve next to all the other cookbooks I inherited from my grandmother, along with her prized Heloise’s Housekeeping Hint.
Anyway, I thought is would be fun to randomly peruse through the tome and compare her dietetics to modern-day and see if anything has changed. So her’s the bibliographic information on this text:
Dietetics for the Clinician, Milton Arlanden Bridges, BS, M.D., F.A.C.P., Third Edition, Lea & Febiger, Philadelphia. Copyright 1937.
I did some research on Dr. Bridges and as it turns out he was in the middle of writing the 4th edition when he was met with and untimely death. Dr. Bridges was Assistant Professor of Clinical Medicine and Lecturer in Therapeutics and Nutrition, New York Post-graduate Medical School of Columbia University. Director of Medicine, Detention, Rikers Island and West Side hospitals, New York; Consulting Physician, Seaview Hospital Staten Island, New York. Just from that alone I can tell the volume is going to be chock full of epidemiological research, lol.
Here is the JAMA abstract on the text: http://jama.jamanetwork.com/article.aspx?articleid=246061#AuthorInformation
Another ideal source of lean protein, full of both soluble and insoluble fiber help lower insulin levels after digestion, causing your body to store less fat.
Packed with antioxidants and phytoflavinoids, high in potassium and vitamin C. This little berries can lower your risk of heart disease and cancer, can also reduce inflammatory.
Broccoli contains two essential nutrients, calcium and vitamin C, which team up to boost metabolism – What was President Bush 42 thinking?
While many foods, like those high in sugar, can cause blood sugar spikes that cue the body to store fat, oats and other whole grains stabilize your blood sugar after you eat. and ensures that you burn calories.
Citrus fruits like oranges and grapefruit are in low-sugar and contain an antioxidant that has been research has found to reduce insulin levels after eating a meal.
High in Omega-3’s and considered as a lean protein. I just wish had the palette and culinary skill to appreciate this source of protein. At least on this, my cooking skills meet my grandmothers.
Studies have shown soy beans contain plant sterols that low chostesterol as much as statins.
Tea (green or black)
If you want to get your metabolism revving, choose green tea over black tea or coffee. It’s phytochemicals properties flavonoids and antioxidants, specifically EGCG has a thermogenic properties, promoting fat oxidation. That means it helps burn the calories from the food you’re eating while you’re eating and digesting it.
Lean protein, like turkey helps curb hunger and ensure that the weight you lose is fat, not muscle. Having a higher lean muscle mass helps burn more calories on a daily basis, aiding in long-term weight control.
Probiotics in products that contain live bacteria,help digest foods properly. Low-fat or fat-free yogurt great source of protein and calcium, and researchers have found that eating yogurt as part of a reduced-calorie diet can help burn fat faster than going without. Just stay way from the low-fat or fat-free they packed with sugar.