Gazpacho

(makes 6 servings)

Ingredients:

• 3 large tomatoes, diced
  
  


• 2 cups chopped cucumber
  
  


• 1 cup chopped onion
  
  


• 1 cup seeded and chopped green bell pepper
  
  


• 2 tbsp red wine vinegar
  
  


• 2 tsp olive oil
  
  


• 1 chopped garlic clove
  
  


• 1 cup water
  
  


• Salt and pepper to taste (optional)
  
  

Preparation:

• Place tomatoes, cucumber, onion, green bell pepper, red wine vinegar, olive oil and garlic in a blender and blend until desired consistency.
  
  


• Place vegetable mixture in a serving bowl, add water and stir thoroughly. Cover and refrigerate for at least 60 minutes.
  
  


• Add salt and pepper to taste. (salt and pepper not included in Nutrition Facts calculations.)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (179 g)): 54 Calories, 2 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium

New Ancestral Diet Review Paper

Pedro Carrera-Bastos and his colleagues Maelan Fontes-Villalba, James H. O'Keefe, Staffan Lindeberg and Loren Cordain have published an excellent new review article titled "The Western Diet and Lifestyle and Diseases of Civilization" (1). The paper reviews the health consequences of transitioning from a traditional to a modern Western diet and lifestyle. Pedro is a knowledgeable and tireless advocate of ancestral, primarily paleolithic-style nutrition, and it has been my privilege to correspond with him regularly. His new paper is the best review of the underlying causes of the "diseases of civilization" that I've encountered. Here's the abstract:

It is increasingly recognized that certain fundamental changes in diet and lifestyle that occurred after the Neolithic Revolution, and especially after the Industrial Revolution and the Modern Age, are too recent, on an evolutionary time scale, for the human genome to have completely adapted. This mismatch between our ancient physiology and the western diet and lifestyle underlies many so-called diseases of civilization, including coronary heart disease, obesity, hypertension, type 2 diabetes, epithelial cell cancers, autoimmune disease, and osteoporosis, which are rare or virtually absent in hunter–gatherers and other non-westernized populations. It is therefore proposed that the adoption of diet and lifestyle that mimic the beneficial characteristics of the preagricultural environment is an effective strategy to reduce the risk of chronic degenerative diseases.

At 343 references, the paper is an excellent resource for anyone with an academic interest in ancestral health, and in that sense it reminds me of Staffan Lindeberg's book Food and Western Disease. One of the things I like most about the paper is that it acknowledges the significant genetic adaptation to agriculture and pastoralism that has occurred in populations that have been practicing it for thousands of years. It hypothesizes that the main detrimental change was not the adoption of agriculture, but the more recent industrialization of the food system. I agree.

I gave Pedro my comments on the manuscript as he was editing it, and he was kind enough to include me in the acknowledgments.

Fish Soup Provencale

(makes 4 servings)

Ingredients:

• 8 oz fresh or frozen skinless and boneless haddock or halibut fillets (thaw fish if frozen)
  
  


• 1 small fennel bulb, stalks discarded and bulb chopped
  
  


• 3 cups low-sodium vegetable broth
  
  


• 1 cup chopped onion
  
  


• 1 medium zucchini, chopped
  
  


• 1 cup dry white wine
  
  


• 1 tbsp grated orange peel
  
  


• 2 chopped garlic cloves
  
  


• 2 cups chopped tomatoes or 1 (14 oz.) can of chopped tomatoes, undrained
  
  


• 2 tbsp fresh thyme for garnish
  
  

Preparation:

• Rinse the fish well then pat dry with a paper towel. Cut into 1” pieces, set aside.
  
  


• Rinse the fennel thoroughly then cut in half. Thinly slice the fennel halves lengthwise.
  
  


• In a large-size saucepan, stir in the fennel, vegetable broth, onion, zucchini, white wine, orange peel and garlic. Bring to boiling then reduce to medium-heat, cover and simmer approximate 10 minutes.
  
  


• Stir in the fish, tomatoes and thyme to the broth and cook until fish becomes flaky when tested with a fork (about 4-5 minutes), then serve garnished with extra chopped thyme.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (536 g)): 194 Calories, 18 g Protein, 15 g carbohydrates, 4 g Dietary Fiber, 3 g fat, 1 g saturated fat, 18 mg cholesterol, 129 mg sodium

Three days until the Big Climb!

 Grace, Me, and Roxie at Palomino's in Seattle

Not my best picture but Grace and Roxie look gorgeous.

Tuesday I had a wonderful lunch with Roxie and Grace in downtown Seattle. It was the first time I'd met Roxie. She's exactly like she is on her blog, sweet, really funny, charming, beautiful and skinny too! I absolutely love her. Seeing Grace again was very fun. She and Roxie are very much alike, and I adore them both.

After our fun lunch I climbed the stairs at the Sheraton, twice. 1,154 steps up total. It was 37 floors to the roof, but their floors are weird. Some are 30 or 40 steps, but most are only 15 steps. On my way home I stopped at the gym for thirty minutes on the bike and a half hour of lifting weights. This morning it was back at the gym for 30 minutes on the StairMaster. I'm planning a regular workout tomorrow, a light workout on Friday, probably the elliptical and some upper body weights, then nothing on Saturday. A day of rest before the big day, the Seattle Big Climb.

I'm a bit nervous about the climb. I'm sure I can do it, but I know it's going to be difficult. Going up 37 floors at the Sheraton in eight minutes yesterday was difficult, but thinking about 69 floors without a break is a little intimidating.

My eating has been pretty good, but not perfect. No junk food, but a little too much chicken and fruit. I've been tracking my food, tracking both calories and PointsPlus. Yesterday was 1900 calories but only 17 Points (I'm suppose to have 29). The new Weight Watchers plan is a struggle for me, I can't seem to figure it out. I think it's best if I stick with calories.

I missed breakfast this morning because I was running really late for work. I rarely miss breakfast. I had lunch out today at Anthony's Seafood at the airport (my favorite Sea-Tac airport restaurant). I had Cioppino - Wild Alaska salmon, Manila clams, Puget Sound mussels and lingcod simmered in a savory tomato herb broth. I love this stuff. The last time I had it though it was super salty. I asked the waiter to tell the chef to go really light on the salt. It was perfect!

Well, it's past my bedtime (midnight!). I'm going through a really bad spell lately of not being able to sleep through the night. I can fall asleep in a flash, but I wake up several times during the night, finally getting up exhausted in the morning. I have my annual physical coming up in a few weeks. I'm going to ask my doctor if I need a sleep study or something because something is wrong with me and it's making me crazy!

Dal - Indian Lentil Soup

(makes 6 servings)

Ingredients:

• 1 cup red or yellow lentils, sorted and rinsed
  
  


• 3 cups water
  
  


• ¼ tsp ginger, crushed
  
  


• ¼ tsp garlic clove, finely chopped
  
  


• ¼ tsp red chili powder
  
  


• ⅛ tsp turmeric
  
  


• ½ tsp salt (or to taste)
  
  


• 1 tsp cilantro (to garnish), finely chopped
  
  


• 1 small whole green chili, seeded and chopped
  
  

Preparation:

• In the large-size pan, Bring water to a boil. Add the lentils, ginger, garlic, chili powder and turmeric.
  
  


• Let cook for about 15 minutes.
  
  


• Add salt, green chili and let boil for about 1 minute.


• Garnish with cilantro and serve hot.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (32 g)): 116 Calories, 5 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

Corn and Tomato Soup

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 2 tsp vegetable oil (or olive oil)
  
  


• 1 (10 oz.) package frozen whole-kernel corn, thawed
  
  


• 1½ tsp dried basil
  
  


• 1 (14.5 oz.) can low-sodium chicken broth (or vegetable broth)
  
  


• 1 (10.75 oz.) can low-sodium tomato soup
  
  


• ½ tsp hot sauce
  
  


• Salt and pepper, to taste (optional)
  
  


• Non-fat sour cream (optional)
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray then heat the vegetable oil over medium-high heat. Add corn, basil and sauté for about 2 minutes.
  
  


• Stir in chicken broth, tomato soup, hot sauce. Add salt and pepper to taste.
  
  


• Bring to boiling then reduce heat to medium-low, cover and simmer for about 20 minutes. Serve with an optional dollop of sour cream.
  
  


• Salt and sour cream not calculated in Nutrition Facts
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (252 g)): 116 Calories, 5 g Protein, 20 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 64 mg sodium

You know what they say about weight loss bloggers that don't post

When a weight loss blogger stops posting it's almost always a bad sign. Boy, is that ever true for me!

Tonight I looked back at my draft posts from the past week. These were posts I wrote, but could never actually make myself hit the publish post button. They had titles like "Disappointed", "Depressed", "Struggling". Each time I'd write about my life and re-read it, I'd think to myself, who would want to read this depressing stuff? If you weren't depressed when you started reading it, you'd certainly be depressed by the time you were done reading it.

I've had a bad few weeks. Actually it's been more like a bad few months. Okay, several bad months. About a week ago I seriously was considering the following:  divorcing my husband, quitting my job, and completely giving up on ever trying to get to a healthy weight. I wanted to run away from everything, including myself. Definitely bad times.

I'm not getting a divorce, and I'm liking my husband a lot more this past week. I'm not quitting my job. Even though it sucks the  life out of me at times, it's not a bad job. I love the company I work for and the people I work with. I like the work I do for the most part, I just need to figure out the life-work balance thing.

Weight loss or lack thereof
About getting to a healthy weight and how I've failed. Where do I start?

The last six months of trying to lose weight has not been successful. Almost every day was perfect from the time I woke up, all day until about 9 or 10 p.m. Then I just throw away an entire day's hard work and binge. Maybe it wasn't always an actual binge, but it was always too much food.

Usually I'd overeat healthy food, but a few times I bought candy or some other junk food and ate it late at night, alone. I probably did that four or five times in the last three or four months. Mostly I'd eat too much fruit or too much chicken, or some other healthy food but in a large quantity.

The last two weeks my exercise, the one thing I was good at doing, went south too. I was going to the gym at least five times a week, but most of my workouts were a struggle. I knew it was my 180+ weight that was making everything so difficult. A few weeks ago I was up to 187. I still went to the gym, but my eating wasn't good.

I've been going to my Weight Watchers meetings but not weighing in, and I stopped getting on my own scales at home. Not weighing every day is really a dangerous path for me.

Fortunately, whatever had been going on with me seems to have passed. Like my mom use to always say when I was having a difficult time in my life, this too shall pass...and it always does.

On Saturday I started tracking my food again and counting calories. I'm still struggling with the new Weight Watchers plan, the zero Points for fruit and most vegetables doesn't seem to work for me. I'm doing a hybrid of Weight Watchers, where I'm trying to follow their healthy eating guidelines, but also counting calories. When it comes down to the bottom line, it's really about the calories.

This morning I stepped on my scales at home. 182.2. Not much I can say about it. True, it's just a number, but it's also an indication of how poorly I've been doing with my goal of getting healthy.

Fun news
Tomorrow I get to meet Roxie in person. She's here in Seattle for a workshop. Grace, another blogger, and I are meeting Roxie in downtown Seattle for lunch. I consider both of them great bloggers. I met Grace last fall at a Geneen Roth workshop and loved her. I just know I'm going to love Roxie too. I've been following both their blogs for a long time. I want to be them when I grow up (make that if I grow up).

Big Climb update
Five days until the Seattle Big Climb on Sunday. Obviously I'm not going to lose the twenty pounds or even the ten pounds I wanted to lose before the event. I've stopped beating myself up about it. I can't change my past behavior so there's no purpose served by crying about it. I screwed up. Plain and simple.

In preparation for the Big Climb, I've been climbing the stairs at the Sea-Tac DoubleTree on my lunch hours. Last week on Tuesday and Thursday, and again today. Fourteen floors, climbed six times, or 1,350 steps. I don't take the elevator down, but walk down the stairs. It takes me thirty minutes for up and down fourteen times, and burns 230 calories according to my Polar heart rate monitor. Plus I've been doing the StairMaster at the gym almost every day. I keep thinking it's going to get easier, but it's still a killer every time.

Tomorrow after lunch with Grace and Roxie, my plan is to climb the stairs in the downtown Sheraton, 34 floors. If I climb it twice it'll be 68 floors, comparable to the 69 floors in the Columbia Tower for the Big Climb on Sunday. I'm sure it's going to be a challenge but I want to see if I can do it without passing out. :)

Thankfully my workouts are back to normal. I feel stronger and have more energy. I'm starting to feel like my old self.

My plan
My plan for the next week is to keep exercising, keep tracking my food and get back to daily posts. Even if my life isn't going perfectly, it helps to write about it. I'm back.