Diet, Dessert and Dogs

[Warning: this post contains material that some might find offensive.  That's right--I'm going to be serious for once.]

Last evening, the HH and I went out for dinner to celebrate our anniversary (eleven years since we met—can it be possible??).  Actually, our true anniversary was last Sunday, but given the unexpected GBR that had me stuck in the house, we deferred until yesterday (sort of like we did with our Valentine’s Day dinner, celebrated on February 16^th—guess we’re just wacky that way).

As we always do on this milestone date, we splurged and went to our favorite restaurant (something we do about twice a year—any more, and we probably couldn’t afford regular food!).  Even though it’s outrageously expensive, the place does deliver, and consistently: great menu, great service, great atmosphere. It’s never a problem to find a meal that suits my dietary restrictions (there’s often a tempeh option!), and even if there’s nothing suitable on the menu, they’ll whip something up on the spot—and it’s always absolutely spectacular (how does a starter salad of Belgian endive stuffed with puy lentils, candied pistachios and dried cranberries, topped with a pouf of lentil sprouts and misted with a light champagne vinaigrette sound?).

As usual, I enjoyed the meal immensely; as usual, I ended up consuming too much (how does a heaping plate of fresh potato gnocchi—nothing at all like my own feeble attempt a few weeks back—graced with a saporous, light and meaty wild mushroom sauce and laced with caramelized leeks and occasional hints of thyme sound?). 

Well, everything was fine and dandy while we were still celebrating, cleaning our plates and draining our champagne flutes, feeling pretty good about our decade-plus-one status.  But then, this morning. . .

Ah, this morning.  

When I first started this blog, I designated Sundays as “Progress Tracker” day, when I’d weigh-in (at the Workout Club), then record my weight as I lost it. Which means that this morning was weigh-in time. Needless to say, I haven’t been to the club since I hurt my back; but worse, today’s eye-opener was that my weight has now surpassed the original number when I started the blog!

Do I capitulate, and remove the “diet” from the blog’s title?  Do I keep mum and pretend that the pounds are melting away when they’re not?  Do I forget about the whole thing and just eat whatever the heck I want??

No, I decided, I can’t do any of those. Besides the fact that I am still a firm believer in the notion that healthy eating, even without counting points, calories, or carbs, will eventually lead to natural weight loss and health, I don’t feel good this way. I am still able to remember those days when I maintained a healthy weight, and how everything–from walking up the stairs, to getting out of a chair, to playing Frisbee with The Girls, even to pulling on my socks in the morning–was so much more free and easy.  And so, even before the anniversary dinner yesterday, I had decided that some drastic measures are in order.  Time to get some help with this quest of mine. Time to call in the Big Guns.

As serendipity would have it, I received an email from my friend and former teacher at nutrition school last week. She’s offering a nine-week course called  ClearBeing Total Health, aimed at one’s overall lifestyle. I registered immediately! The plan focuses on more than just diet alone, and that’s exactly what I need.  I’m also hoping this will be the necessary impetus for me to renew the habits that were already so natural when I studied nutrition a few years ago. 

Best of all, this approach is totally compatible with the kinds of food I’ve been highlighting on this blog. The only difference is, I’ll be eating less of them.  In fact, this may actually be the first time in my life I’m looking forward to starting a “diet.”

Wish me luck!  I’ll be keeping you posted.

Nope, not one.  Not a single one.  Not even the tiniest smidgen of one. 

That’s right: for the first time ever in my adult life, I have not seen ONE of the movies nominated for Best Picture tomorrow night. (And YOU thought I was going to say “not one piece of chocolate!  Ha ha on you!! Well, I haven’t had a single smidge of that, either.)

And that is all I will be saying about the Oscars.

I’ve decided that I must have been a cacao overlord in a previous lifetime, and now as part of my atonement, I’m seeing chocolate, chocolate everywhere–just when I’m trying most to avoid the stuff (for those of you who just joined us in medias res, I’m attempting a detox to clear my body of the influence of the Devil Chocolate–and so, the Week of Chocolate Asceticism). 

As I mentioned before I began my week, I did whip up a few delectables before I started so that the blog wouldn’t be entirely bereft of the sweet stuff for the entire time.  Then, last night, I even dreamt of some new chocolate-based dessert I could make! 

And, of course, other bloggers are flinging chocolate this way and that, directly into my field of vision all this week: Eat Me, Delicious has just posted about a mouth-watering Chocolate Cookie Bark; The Good Eatah made a very rich, very creamy chocolate pudding;  Vegan Noodle of Walking the Vegan Line made some wicked-looking truffles; Hannah made her own–homemade!–white chocolate bar; that rascal, Michael Clayton, made nothing; Cate from Sweetnicks made Chocolate Pots de Creme (how did she find the time??) and Ivonne from Cream Puffs in Venice has even devoted an entire month to the stuff (please, somebody save me!)

And so, I decided I couldn’t escape it.  Although I am still determined not to let one mote, not one spec, not one shaving, not one MOLECULE of chocolate enter my mouth until I’ve given my system a decent break, I thought a little virtual indulgence wouldn’t do any harm.   

So here I’ll share some photos of chocolate-based recipes I’ve played with over the past few weeks, as well as some goodies I had to bake for customers.  

When I expressed some dismay that I wouldn’t be able to taste-test any of my catered goods, my friend’s very helpful teenaged daughter piped up:  “Well, you could just take a bite, chew it, and then spit it out.” Remember that episode of Sex and the City, where Miranda has dinner with an ex-boyfriend?  And they haven’t seen each other in years, and when they do, he’s lost a ton of weight?  And then they go out to eat at a swanky NYC restaurant, and he orders steak?  And then she catches him spitting a gnarly, saliva-soaked wad of chewed steak into his napkin?  Yep, that’s the one. And so you see why I couldn’t take the daughter’s advice. 

As it turns out, I’ve made most of these items several hundred times, so I didn’t have to break my WOCA and sample anything. 

The first item was a Double Chocolate Mint Explosion Cookie, part of the treats table at a birthday party.  These are fudgy on the inside, just slightly crispy on the outside–a definite winner with kids and adults alike. 

Then I revisited a recent experiment with vegan chocolate-covered caramels (to which I must devote an entire post, anon):

After that, the chocolate rush subsided a bit, leaving just the chips in a Chocolate-Chip Blondie, baked for a school event (yes, indeedy, that is a kitchen towel behind the plate):

 Next up, a Chocolate Satin Tart.  These were a holiday item last year, which I baked for a vegan meal-delivery service here in Toronto to give to their customers (I hear they’re thinking of expanding to Calgary, where the Canadian Music Awards–called the Junos–are taking place this year).  A shortbread-like crust is filled with chocolate ganache, then dusted with cocoa:

And I ended the virtual pig-out with a memory of a recent experiment, with sugar-free, gluten-free chocolate buttercream frosting:

After this heady daydream, I felt prepared to snack on my lovely carob pudding, or raw fig and cherry bars (recipe to follow eventually).  And while it’s true that this No-Chocolate Land is a tough place to be (and it’s no country for old men, either, believe me),  I do feel more energetic, a bit more in balance, and happy about my healthy eating ths week.

WOCA Update:  Big, massive, seismic cravings today. And just when I thought they’d all passed!  Serves me right for being so smug about it last post.  But I shall persevere. . . I shall battle the demon with all my wits and all my inner resources. . . and I shall overcome. . . the scourge. . . that is Chocolate! Watch out; it’s possible there will be blood. (Oooh. Do you think I could maybe get away with just one little, tiny, eensy-weensy piece?  Naw, didn’t think so.)

And to those of you who watch them, enjoy the Oscars tomorrow (and sorry about that Juno reference.  It was either that or mention the mythological daughter of Saturn.)

[All of these recipes will appear in my upcoming cookbook, Sweet Freedom, along with more than 100 others, most of which are not featured on this blog.  For more information, check the "Cookbook" button at right, or visit the cookbook blog.]

I hate winter.  For someone who was born and grew up in Montreal, that is a heretical statement.  But I’ve never been athletic, I get cold easily, I don’t have the greatest sense of balance (not exactly a plus when you’re navigating ice-laden sidewalks while holding the leash of a frisky, determined dog in each hand), and so winter makes me grumpy.  Grumpy, and lazy.

During the snowy months, I have to be vigilant not to let my exercise routine slide somewhat.  I mean, who wants to take the extra twenty minutes to pile on an additional pair of wooly socks, long underwear, scarf, insulated hat, dexterity-diminishing gloves, earmuffs and galoshes, drive through snow and sleet at 15 km./hour to unwrap for another twenty minutes on the other side before changing into workout gear, just to push some weights around for 40 minutes or so? Not I. 

And so, I often end up missing my otherwise quite enjoyable workouts during this cold season (“So long, Septuagenarian Couple with the Matching T-Shirts!  Sorry to miss ya, Burly Guy Who Stares at Women’s Breasts Between Sets!  Catch you next time, Personal Trainer with the Gigantoid Biceps!).  Feeling compelled to make it there this morning, however, (after all, how could I let down the legions of fans interested in my Progress Tracker?), I forced myself to go.  And then, had a very lovely time. And was truly glad I went. 

 Keeping motivated can be problematic at any time of the year, but winter presents its own unique challenges.  For me, a change in routine tends to help (as starting a new set of machines, for example, or a different activity entirely), but it’s still difficult to keep up that kind of momentum. 

I recently came across an interesting article from Lifehack.org that provided some help in this area.  The article is actually about tricks for making new habits stick, but I think many of these apply to the habit of exercise as well.  One that struck a chord with me in particular was using a “but” statement.  As in, “I’m no good at sewing, but if I work at it, I might get better.”  There are seventeen other tips as well, including items such as “commit to 30 days” or “form a trigger” (something else you do right before the desired habit, to create a pattern). 

For me, changes might include setting out my workout gear the night before I plan to go to the club (the trigger) or asking a friend to commit along with me so that we can be accountable to each other. 

I may be having trouble keeping up with my workouts during the winter, BUT I’m working at it.  And I guess that means it can only get easier.  (And I think moving to Florida might help, too.)

(“Mum, we love the winter.  It must be that Scottish heritage in us.  So why not make walking US your trigger??”)

We’ve been having endless gloomy weather lately, which always gets me thinking in macro mode about my life and career: where they are now, where they are (or aren’t) heading, and where I’d like them to be.  Quite often, it boils down to the issue of focus: I just don’t seem to have much.

In fact, I’m one of those people who might start to clean my house at 9:00 AM by dusting in the living room, only to happen across a stray cardigan lying on the comfy black chair, so I pick it up and take it to the bedroom to put it away, and then notice the dog’s bone on the floor, so I pick it up and take it over to where the dogs’ pillows are, where I notice as I toss it that there’s a full wastepaper basket beside the desk, so I pick it up to take it downstairs to the garbarge can, but when I get there, I notice that big cup of tea I left steeping on the kitchen counter, except by now it’s cold, so I pick it up and put it in the microwave to reheat for 30 seconds, during which time I wander to the kitchen table and notice my daybook that I left there last night, so I pick it up and take it to my office where I notice a magazine I bought last week and never did read, so I pick it up and well maybe there are some good recipes for my blog in here, so I’ll just take a little peek. . .ooh, look, isn’t baby Suri cute?  and wow, I had no idea that there were so many undiagnosed women’s illnesses! and what?  are they kidding?  who’d wear THAT in the middle of winter?? and by the time I next look up, it’s 5:45 PM, I forgot to eat lunch, there’s cold tea in the microwave, my HH will be home any minute, and the house could really use a good cleaning. 

Hmm.  Now what was I talking about?  Oh, yes.  Focus.  

Well, I noticed that this same lack of focus could be detected in my blog. By now, I’ve been visiting other blogs long enough to realize that mine is a bit of an anomaly in the field: it has food info and recipes.  It has diet rants and musings.  It has talking dogs. 

Most blogs zero in on one main theme or topic, but I just can’t seem to narrow it down.  I began to wonder if perhaps I was being unfair to those poor, unsuspecting readers who happened upon the blog and found a recipe, only to return the next day to be faced with a diatribe about chocolate addiction. Or what about those other chocaholics who share my weight issues, and discover a story about how my dear Elsie acquired her name the next time they visit? 

The whole issue got me thinking quite a bit about why I write about the things I do in this blog.  It even prompted me to revamp my “About” page to include a fairly lengthy bit of background.

In the end, I realized there’s no point agonizing about it. The blog is an amalgam of my various parts, and I guess it will have to reflect those. And while I hope it’s not just a “cheese sandwich” blog, it does occasionally focus on the minutaie of my life that, most likely, are of very little interest to anyone else but my closest friends and family (who, as it turns out, have never seen this blog!).  So if I wander from diets, to dessert, to dogs and back again, I hope you’ll forgive me and allow me that little lack of focus.  At least I haven’t offered to clean your house.

“Mum, we think the house is just fine as it is.  .  . the dust bunnies just make our beds softer.”

Snacks:  should we or shouldn’t we?  The jury seems to be out on that one.  Just this morning, as I plodded along on my trusty treadmill, I happened upon a brief TV interview with ND Penny Kendall-Reed hawking  discussing her new book, The No-Crave Diet.  One of the supposed myths that she busted was the idea that we should basically snack all day long ( what’s been referred to as “grazing” in recent years), and eat 4-6 smaller meals per day.

No, no, no, said Ms. Kendall-Reed, that theory has been thrown out the window!  Recent science indicates that leptin, the fat-controlling hormone in our bodies, only begins to really work its magic about 5 hours after we’ve last eaten (and so, works best overnight).  If we keep shoving food into our mouths every two to three hours, we undermine the function of leptin.  So to really lose weight, she advised, don’t snack at all.  Stick with 3 meals–that’s it.

Well, I’m not sure I could ever give up snacks entirely, but if I do snack, I’d prefer it to be something that isn’t going to cause my fat cells to multiply or my arteries to stiffen up.  What better choice than trail mix?  It’s the perfect snack for us North Americans:  quick, portable, ostensibly healthy, it provides us with the twin hits of two favorite tastes, sweet and salty.  

But don’t kid yourself that you’re eating a health food if you consume store-bought varieties.  Often, these are roasted in unhealthy oils (the nuts), coated in unhealthy oils (the dried fruits) or sprinkled with flour (wheat can be nasty for some) or sugar (which is nasty for everyone). They may also contain additives, coloring, artificial flavorings, preservatives, or hydrogenated oils. By far, the best way to acquire trail mix is to make your own.  And since it’s so easy to throw together, why not?

 I thought it might be useful to run through the basic components and offer what would or wouldn’t work for a healthy trail mix.  I’ll also include our own preferred mixture here at the DDD residence (“We particulary enjoy those cashews, Mum. But thanks for not giving us those raisins!“).

What Should I Include in a Basic Trail Mix? 

The generic recipe is very simple:  use any combination of dried fruits, nuts, seeds, and cereals that you like. 

Just keep in mind one essential rule:  minimize or eliminate processing. In other words, for the optimal trail mix, it’s preferable to gather all your ingredients in their raw form, measure according to healthy percentages of protein and carbs (since the original purpose of trail mix was to provide a boost of energy while hiking—a high-exertion activity—it should contain a fair amount of protein and carbs for energy, or a high proportion of nuts and seeds), then dehydrate or cook the ingredients, as you wish. 

  My own basic trail mix recipe includes:

• approximately 75% nuts and seeds (I use almonds, walnuts, cashews, pecans, peanuts, and Brazil nuts; pumpkin seeds, sunflower seeds, and sesame seeds)
• about 20% dried fruits (I use unsweetened dried cherries, dried cranberries, raisins, chopped dates and chopped figs)
• and about 5% grains or cereals, if you wish (I tend not to worry about the cereal part).

The following guidelines may help you decide which ingredients to include in your own mix.

 NUTS AND SEEDS:  

In general, nuts are a wonderful and very nutritious food.  They contain heart-healthy Omega 6 and Omega 3 fats, monounsaturated fats, antioxidant vitamin E, and they are also generally high in protein.  Nuts arrive in their own natural packaging—their shells—which will help preserve and protect them as well until ready to use.   

Because it’s more difficult to buy nuts with the shells still on and then shell them yourself before blending into a trail mix (that alone would provide enough exercise to earn the right to eat them all!), the second best choice is raw, natural nuts from a health food store.

Organic nuts, of course, would be preferable, but these are often quite expensive.

Choose unroasted, unsalted, raw, natural nuts for your mix.  If you wish, you can roast them yourself, by laying them out on a rimmed cookie sheet and baking in a 350 F (180C) oven for about 10-15 minutes, until just starting to turn golden.  If you do choose to add salt, use a natural sea salt with a full complement of minerals.  Cool completely before adding to your mix.

Keep in mind that the oils in nuts and seeds are volatile; this means they are prone to rancidity if exposed to air, heat, or oxygen (which is why you don’t want to buy those pre-roasted ones). In order to preserve the integrity of the oils in your nuts and seeds, refrigerate (or freeze) raw nuts/seeds until you use them. This way, you’ll obtain the highest health benefits from your healthy snack. 

 Best choices:

• Almonds.  These are always at the top of my list, since they offer a high protein content, heart-healthy monounsaturated fats and vitamin E, and a lower fat content than most other nuts.  They are also the highest nut for calcium.
• Coconut.  Previously maligned because of its high saturated fat content, coconut has recently been promoted by some alternative health professionals as a heart-healthy food that can also help preserve thyroid functioning. If you can find high quality organic coconut, this can be a great addition to your trail mix.
• Pumpkin Seeds. Known to be high in zinc, pumpkin seeds can help boost immunity and have been shown to help prevent prostate problems. They’re also high in iron and other minerals.  The phytosterols (plant sterols) in pumpkin seeds have also been shown to help reduce cholesterol.
• Sesame Seeds.  These tiny gems are a great source of calcium and the same type of phytosterols as in pumpkin seeds. Remember that they need to be chewed to crack the outer hull, as this exposes the healthy oils within and renders the seeds digestible by our digestive tract (otherwise, sesame seeds—like flax seeds—are not digested and pass whole through our systems.  While they offer fibre in this manner, they won’t offer nutrients this way).
• Walnuts.  Filled with healthy Omega 3 oils, walnuts are good for brain function (and they look like little brains, don’t they?) and heart health.  Slightly higher in fat (about 65%), they probably should be eaten in moderation.

 Avoid:   

• Conventional (non-organic) peanuts.  Even if you’re not allergic, peanuts can harbor aflatoxins, a highly toxic mold (supposedly more toxic than DDT!).  Organic peanuts tend to be less problematic in this area.

• Commercially prepared soy nuts.  In general, though soybeans offer great protein and are also important for women in pre- and menopausal years, commercial varieties are often roasted in poor-quality oils, high in added fat, and, unless organic, genetically modified. Check preparation and ingredients carefully if buying soy nuts.

["Yum!  Thanks for those cashews, Dad!"]

FRUITS:

Fruits are not only a high-fibre, no-fat snack; they’re also an excellent source of vitamins, some minerals (especially dates, raisins, and figs), and they add the chewiness and sweetness that so many of us crave in a trail mix.  

 Best Choices: 

• Apricots:  These fruits offer a great source of vitamin A.  The organic variety is naturally darker in color than conventional apricots, and much sweeter! If you’ve never tried organic dried apricots, I highly recommend them.
• Blueberries/Cranberries: both these berries have been shown to help prevent urinary tract infections by inhibiting bacteria from clinging to the urinary tract. They’re also high in vitamins and antioxidants.
• Cherries:  tart, organic dried cherries provide pucker-power in a trail mix and offer vitamins A and C, as well as a source of calcium.
• Goji Berries: A relatively new addition to the realm of dried fruit, Goji berries are delicious (not quite as sweet as raisins and a bit chewier), with an impressive nutritional profile including high levels of vitamin C (higher by weight than oranges), several vitamins and minerals, and an array of amino acids.  I previously wrote about goji berries (among other things) in this post.
• Raisins:  a perennial favorite, raisins are a good source of iron and also contain other minerals and vitamin B. Don’t forget, however, that raisins can be poisonous to dogs! (“We appreciate that, Mum.”)
• Figs: dried figs are known to be anti-parasitic and help keep the intestines in good shape.  They also provide a great fruit source of calcium as well as potassium, iron, copper, manganese, and phosphorous, not to mention good fibre content! I’ve grown very fond of figs (it’s just platonic, silly) and will post some new recipes with them in the next week or so as well.

Avoid:  

• non-organic dried fruits, as they can be coated in wheat flour (to prevent sticking together), sugar and/or unhealthy oils (same reason as flour), and often contain sulfites (a preserving agent).   For people concerned with maintaining the enzymes present in raw fruits, look for dried fruits that have been dehydrated at low temperatures (usually below 118 degrees F).

 CEREALS (Optional): 

Best Choices:

• plain puffed cereals, such as brown rice (I use Erehwhon unsalted) or organic oat circles. Many gluten-free grains, such as quinoa or millet, are now also available puffed as well.
• Avoid: many commercial cereals contain sugar, hydrogenated oils, flavors, and so on. Check labels to ensure healthy ingredients and no extra sweetener. 

How Do I Store My Trail Mix and How Long Should I Keep It? 

For maximum longevity, store your trail mix in sealed, opaque containers in the refrigerator and take out only as much as you’ll need at a time.  This will keep both the nuts and seeds fresh as long as possible, usually about a month (though it likely won’t last that long).  However, if you detect even the slightest trace of rancidity in the taste of your nuts or seeds, it’s always better to discard the mix.

Trail mix is a real staple in our house, as my HH adores nuts of all kinds (Including me.  You DID see that one coming, didn’t you??).  And making your own, besides being fun, provides a comforting sense that your snacks can provide at least some of the essential nutrients in your day.  And what if Ms. Kendall-Reid is right, and we should forgo our daily snacks?  Well, just toss that trail mix into a big bowl of organic baby greens, and you’ve got an instant meal (and no one’s prohibiting that just yet!).