Do Low-Carb Diets Make You Grumpy?

I have many risk factors for type 2 diabetes, and if I were my own client, I'd guess that a lower-carb diet would be more effective than a lower-fat diet. And yet, the reverse is true for me. When I tried the South Beach Diet with my husband, he lost weight rapidly and felt great while on the diet. Meanwhile, I was cranky and fatigued--and I didn't lose a single pound in a month!

So I was delighted to see this article heading in my e-mail this week:

Low-Fat Diet Makes People Less Angry Than Low-Carb, Study Says

http://www.bloomberg.com/apps/news?pid=20601124&sid=aSalkJEXaHKk

The study found that people lost the same amount of weight on the low-carb and low-fat diets, but people on the low-carb diet were more likely to be angry, depressed, and confused. They weren't sure why, but observed that perhaps people were so acclimated to the carbs in a typical Western diet that they suffered withdrawls when they switched to the low-carb diet.

I think that's pretty unlikely, as the typical eating pattern has been carbohydrate-based for centuries (Native American and Native Alaskan diets being exceptions to the rule). And there's ample research to suggest the carbohydrate-based Mediterranean diet is a healthier (and perhaps, happier!) long-term alternative to lower-carb eating.

I probably shouldn't be so pleased by a study's results when the researchers fail to acknowledge that perhaps they saw these results because ketosis is a non-natural body state. The possibility that some people's bodies feel worse when they're in ketosis, or work harder to get out of ketosis, is a more logical reason low-carb diets make some people cranky than the possibility that they're addicted to carbs.

Nevertheless, the study backs up the perspective I share in my online class. Weight loss is about eating more healthfully, moving more, adequate hydration, getting enough rest, managing stress, etc. How you decide to eat more healthfully should be based on how you feel and how you fare when you change your diet's structure--not on the latest trendy diet.

What's New? Tuesday

Tuesday is the day I've set aside for you to share what's new with you. Do you have a success to share, or a challenge to overcome? Feel free to tell us all about it!

At the very least, you're taking a step forward in your journey toward health and happiness as you surf my blog. Congratulations, and keep up the good work :)!

Weekly Goals for November 9 -- November 15, 2009

So far, so good. More of the same...onward march!

1) Drink 3 liters of water 5 days; 2 liters of water 2 days

2) Exercise every day (Monday Wii tennis, Tuesday dance class, Wednesday run, Thursday Wii tennis, Friday - Sunday run or dance video)

3) Get to bed by 11 PM -- begin bedtime routine at 10:30 PM

4) Practice breathing exercises before meals

5) Keep up the good work with planner praise :)!

As always, if you'd like a little accountability or support with your weight management goals for the week, feel free to post 'em below, then update us next week.

Blogger's Surprise: Joys of the Mediterranean Market

Last week I posted the recipe for "Indian Chicken with Sweet Potatoes." One of the more exotic ingredients is garam masala, an Indian spice blend. I've seen garam masala a few times in the spice section of larger grocery stores, but not often. The recipe also incorporates ginger, an ingredient that I know from my online class "Luscious, Low-Fat, Lightning-Quick Meals" can be challenging to find.

If you're looking for either of these ingredients, I encourage you to consider heading out to your local Mediterranean market. I used to think Mediterranean meant Italian. Italy is indeed bordered by the Mediterranean Sea, but so are several other countries, including Spain, Morocco, Greece, Turkey, and Egypt. India isn't on the list of Mediterranean countries, but you're more likely to find garam masala at your ethnic market than at the grocery store.

At a recent trip to my favorite Mediterranean market, I ran across something I'd never seen before--dried gingerroot. Years ago, bottled minced ginger--similar to bottled minced garlic--was widely available and reasonably priced. In the past few years, however, it's become difficult to find (and pricey when I do find it, unless it's on sale). Fresh gingerroot isn't difficult to use--just wash it off and mince or shred it--but it lasts about a week in the fridge, and my favorite grocery store doesn't stock it.

So, I bought a good-sized bag of dried gingerroot for under $3. After experimenting a bit, I've settled on microplaning it and using it 1/2 dried:1 fresh. It's inexpensive, convenient, easy to use, provides that delightfully unique sweet-hot ginger flavor, and lasts indefinitely. What's not to love?

I enjoy hearing about others' adventures at local markets almost as much as I enjoy adventuring myself, so if you've been to your local ethnic market and found something interesting or unusual, I'd love to hear about it! Have a wonderful weekend, and happy cooking!

Recipe of the Week: Greek Salmon with Orzo

Greek Salmon with Orzo

I developed this recipe when experimenting with orzo for the first time. Orzo is rice-shaped pasta associated with Greece, so I went with a Greek flavor profile. It makes about 10 cups, so if you're cooking for 1 or 2, you may wish to halve the recipe.


Ingredients:

1 (1-pound) package orzo
1 pound salmon fillets
Water (about 4 cups)
½ cup bottled minced garlic
1 tablespoon parsley flakes
1 tablespoon basil flakes
2 teaspoons oregano flakes
1 teaspoon rosemary
2 large tomatoes, diced
1 (6-ounce) package crumbled feta cheese
1 (6-ounce) can black olives, halved or sliced
1 cup fresh basil, thinly sliced
1/4 cup balsamic vinegar
2 tablespoons extra-virgin olive oil
2 tablespoons water

Directions:

Prepare orzo, following manufacturer’s instructions. Drain and set aside.

Meanwhile, place salmon in large skillet. Add enough water to just cover. Add garlic, parsley, basil flakes, oregano, and rosemary to water, and gently stir to combine. Bring to a boil over medium-high heat and simmer until salmon is cooked through. Drain and set aside. Using a slotted spoon, drain out garlic and other seasonings and reserve with salmon.

In a small measuring cup, combine vinegar, olive oil, and water. Mix with a fork or whisk to emulsify. To prepare, combine orzo, salmon and seasonings, tomatoes, feta cheese, olives, fresh basil, and vinegar mixture in large bowl, breaking up salmon into bite-sized chunks and mixing well to combine.