Recipe: Navy Bean Soup

When I was a kid, my mom used to make the most delicious navy bean soup. Thanks to some clever changes, my recipe tastes just like hers–but it’s much lower in fat. To lower the fat, I replaced ham hocks with lean ham steak, and use just enough crushed red pepper and four-peppercorn mix to add a bit of heat. I’ve increased the amount of carrots, too–their sweetness provides a wonderful counterbalance to the red pepper and peppercorn mix. The end result is flavorful but mild. You can make this recipe in the slow cooker, or if you're in a hurry, in the pressure cooker.


Navy Bean Soup

 

Ingredients:

 

6 cups water                                   

1 (16-ounce) package white beans

1 boneless, fully cooked lean ham steak (about 2 cups)

3 carrots (or 10 baby carrots), finely chopped

1 medium onion, finely chopped

½ teaspoon celery seed

1/4 teaspoon crushed red pepper

1/8 teaspoon fresh-ground four-peppercorn seasoning

 

Slow Cooker Directions:

 

Rinse and sort beans. Soak for 12 hours.

 

Place all ingredients in slow cooker on HIGH for 8 - 10 hours, or until beans are tender. If desired, puree a portion of the soup.

 

Pressure Cooker Directions:

 

Increase water to 8 cups. Combine water, beans, and ham steak in pressure cooker, and cook on HIGH pressure for 40 minutes.

 

Meanwhile, microwave carrots, onions, celery, red pepper, and pepper for about 6 minutes, stirring once, or until onions and carrots are tender. Add onion mixture to pressure cooker after releasing pressure.

Dialectics: Awareness, Acceptance and Change

I've been reading about a relatively new behavior theory called dialectics recently. Greatly simplified, dialectics is grounded in radical acceptance; that is, being fully aware and accepting oneself, others, or a situation, without judgment, blame, anger, or justifications. Once we radically accept, we can move along to the heart of dialectics, which is grounded in finding a perfect balance between acceptance and the need for change.




I'll be the first to agree that both radical acceptance and balancing acceptance and change are challenging skills. That said, both are ideas that are essentials in our weight management journey.




How? Being fully aware is at the core of mindfulness--and mindfulness is at the core of healthy eating. Although you can lose weight by following a strict diet instead of being aware of hunger and fullness, it's hard to eat that way indefinitely. In fact, that's a major reason most people end up regaining weight after dieting. When people learn how to eat mindfully -- being fully aware of what, when, why, and how much they are eating -- weight management becomes a comfortable lifestyle, rather than a painful temporary change.




The core of dialectics -- the ability to balance acceptance with change -- is inherent to other elements of successful weight maintenance. The most obvious example is body pride. Many people neglect their body until they become fed up with their appearance, then plunge into a strict diet, as though they deserve to be punished for their appearance. It makes more sense to accept that your body is an amazing and wonderful creation, while simultaneously recognizing that a healthier lifestyle would show respect for that creation -- that is, finding a balance between acceptance and change.




A less obvious connection is the relationship between dialectic thinking and motivation. Simply put, motivation is the answer to the question, "Why bother?" When you're trying to juggle a long workday, an hour-long commute, three kids, a dog, and two cats, squeezing in a workout and a healthy dinner demands some motivation! If we can't find a balance between why we need to change and accepting our body as it is right now, it can be all-too-easy to say, "Why bother? I'm already fat and dumpy. I've always been overweight. It'll always be this way!"




Dialectic thinking allows us to think, "Well, right now I'm fifty pounds heavier than I've ever been, and I accept that. I wasn't eating healthy or physically active for many years. But now, today, I'm taking better care of my body, and one way I'm doing that is by eating more meals at home, and walking the dog with the kids every evening." In other words, dialectic thinking helps us be more patient -- with ourselves, with others, and with the process of weight management.




How can you put dialectic thinking to work for you? Good question! Here are some ideas:

• Practice mindful eating: Forego distractions (driving, TV, Internet, etc.) while you're eating. Observe what, when, why, and how much you're eating. Enjoy your meal!
• Look at your body in the mirror, and choose a particular body part or area to focus on (your stomach, thighs, buttocks, etc.). For every negative thought or emotion you notice, come up with a positive thought or emotion about that same body part or area.
• Take a few minutes to sit down and just breathe. Then, ask yourself what you're feeling, and what you most need. Make a plan to nurture yourself -- without using food (unless you're actually feeling hungry).

There are more ways to put dialectic thinking into play as we make our weight management journey, and we'll explore them next year. For now, I encourage you to experiment with radical acceptance, and with balancing acceptance and change. Next week, we'll take a look at a recipe for New Year's Eve. Until then, I hope you enjoy a happy, healthy holiday season!

Recipe: Hot Spiced Cider

I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!


If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).


Hot Spiced Cider


Ingredients:


2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced


Directions:


Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.

Recipe: Tofu Sweet Potato Pie

Thanksgiving is right around the corner, and one of my favorite Thanksgiving desserts is sweet potato pie! I wanted to develop a tofu-based version, to up the protein content and reduce fat. I replaced eggs with egg substitute and pastry crust with crumb crust to reduce the fat content still further. To reduce carbohydrates, I replaced brown sugar with agave and molasses. Despite all these healthful changes, this recipe is still delicious!

Tofu Sweet Potato Pie

Ingredients:

1 (29-ounce) can sweet potatoes, well-drained

1 (12-ounce) package Mori-Nu tofu

1/2 cup agave nectar (or honey)

¾ cup egg substitute

2 tablespoons molasses

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

2 (9”) crumb pie crusts

 

Directions:

Preheat oven to 350 degrees F.

Combine sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and ginger in blender and puree until combined, stopping blender and scraping down sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50 minutes, or until a knife inserted in center of pie comes out clean. 

Is a Pound of Muscle the Same as a Pound of Fat?

A student in my online class "Lose Weight" recently shared that a leader in a weight loss group told her that a pound of fat was essentially the same as a pound of muscle. Because we talk about the importance of strength training in "Lose Weight," and discuss the importance of muscle mass, she was perplexed, and wanted to know if there's really any difference between a pound of muscle and a pound of fat.


It's true, of course, that a pound of fat weighs as much as a pound of muscle. That reminds me of the old joke, "Which weighs more, a pound of feathers or a pound of bricks? Of course, the answer is, "Neither -- they both weigh the same! I loved that joke as a kid!


That said...Imagine how big a pile a pound of feathers would be. Now, compare that pile to 1/5 of a brick (a small brick weighs about 5 pounds). Naturally, the pound of feathers would be much larger than a pound of brick.


What we're looking at here is the difference between volume, which is the amount of space something takes up, as compared to density, which is how much something weighs. A pound of fat has the same density as a pound of muscle. However, a pound of fat and a pound of muscle don't have the same volume. A pound of fat takes up about twice as much space as a pound of muscle.


So far, we've been talking only about anatomy (how the body looks). When we turn our attention to physiology (how the body works), there's simply no comparison between muscle and fat. Muscle burns calories, even when inactive. Muscle provides structure, stability, and contributes to balance.
Fat does provide protection and cushion, and it's essential for many body processes.


But one thing many people aren't aware of is that fat doesn't just sit around. Fat is metabolically active; that is, it interacts with the body on a hormonal level. In particular, fat cells release chemicals that can result in chronic inflammation (an increase in the levels of inflammatory markers in the blood). Chronic inflammation has been linked to heart disease, cancer, Alzheimer's, metabolic syndrome, and physical disability. That's why, although some fat is required for good health, too much fat can pose health risks.


So, it's simply not true that a pound of fat and a pound of muscle are essentially the same -- even if they do weigh the same amount. It's easy to get confused by the difference between volume and density, but it's important to keep those differences separate.

Recipe: Pumpkin Hummus

Those of you who know me from "Lose Weight" know one of my weaknesses is pita chips. Pita chips aren't much fun to eat by themselves, of course -- they're best with hummus! At this time of the year, I enjoy taking a break from my usual hummus, and instead, make pumpkin hummus. Pumpkin hummus is good with plain pita chips or veggies, but it's sublime with cinnamon pita chips. Enjoy!

Pumpkin Hummus

Ingredients:

1 (29-ounce) can pumpkin puree
1/2 cup bottled minced garlic (or 8 garlic cloves, minced)
6 tablespoons lemon juice
1/2 cup tahini paste
salt, to taste

Directions:

Combine pumpkin, garlic, lemon juice, and tahini in blender or food processor and puree until very smooth. Add salt to taste.

Recipe: Slow Cooker Red Chicken Chili

Last week, I shared a recipe for slow cooker mole, a traditional Mexican dish with a sweet-savory flavor. I find that sweetness makes it a perfect recipe for Halloween. When I enjoy a meal with a little sweetness to it, all the candy treats are less tempting!


Here's a different take on a sweet-savory meal. Mole is usually served in a bowl over rice, but I prefer it in a corn tortilla, like a taco. I go with this recipe when I want a sweet-savory dish that's just right for serving in a bowl.

Slow Cooker Red Chicken Chili

 Ingredients:
1 (14-ounce) can diced tomatoes, undrained
1 (14-ounce) can tomato sauce
2 teaspoons bottled minced garlic
2 tablespoons chili powder
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cumin
1 teaspoon dried oregano leaf
1/4 teaspoon ground cinnamon
1 medium onion, quartered and thinly sliced
2 (14-ounce) cans white beans, drained
1 pound boneless, skinless chicken cooked turkey meat, coarsely chopped

Directions:

Combine all ingredients in slow cooker. Cook on HIGH for 3-5 hours, or on LOW for 6-8 hours.


When chicken is cooked through, shred chicken using two forks, and stir to combine well.


Cook's Notes: I call for chicken because I always have it in the freezer, but this recipe is even better if you replace the chicken with cooked turkey. Turkey, with its more intense flavor than chicken, is a perfect foil for the flavors in this dish. It's an excellent post-Thanksgiving recipe!

Weight Loss, Weight Maintenance, and the Top 3 Percent

It's almost impossible to go a day interacting with the world and not encounter information on weight loss, isn't it? Whether you're reading magazine headlines at the grocery store, enjoying a little water cooler chat at work, or watching TV, you'll hear all about how to lose weight.


But what about weight maintenance? When was the last time you read an article, had a conversation, or saw a TV show that focused on keeping the weight off? The unspoken assumption seems to be that once you reach the magical state of being thin, you'll magically stay thin.


Most of us know that's anything but true. For many people, losing weight is actually easier than keeping it off. I've worked with hundreds of people who have lost and gained the same 25, 50, or even 100 pounds, over and over again.


I believe this happens, in part, because we focus exclusively on weight loss. Research has found that a mere 3% of Americans eat healthy and exercise daily, maintain their weight, and don't smoke. That statistic amazes me, as healthy eating and daily physical activity are the cornerstones of successful weight maintenance -- and they create healthy weight loss, too. Instead of focusing on get-thin-quick schemes, I think it makes more sense to focus on gradual changes you can actually maintain, because that's the only way to keep the weight off.


There's one other take-away from this statistic, this one for those of us who are already at our desired weight. My husband likes to say, "It's lonely at the top!" and this certainly applies to weight maintenance. To put that 3% statistic into perspective, imagine you're one of one hundred people at a social gathering. Assuming you eat healthy, exercise daily, maintain your weight, and don't smoke, there will be just two others in the group who share your lifestyle.


Rather than focusing on how lonely it can be to live a healthy lifestyle, I prefer to say, "Knowledge is power!" When we know there are few people who have made the commitment to a lifetime of good health and happiness, it's easier to navigate a world filled with conversations about weight loss. We know ahead of time we'll hear all about the latest diets, and who's losing and who's gaining...So, we can plan ahead for how we'll respond assertively to those who question our decision to focus on slow-but-steady weight loss. We can think out our replies to those who question our decision to focus on our happiness, rather than chasing a so-called ideal weight. In short, we can be prepared...and we can stay on track with what really works!


Are you part of the 3%? If so, how do you handle the chronic conversations about get-thin-quick schemes? Let us know below! :)

Nighttime Noshing...No More!

One of the most common questions I'm asked is, "Why do I do so well with eating all day, and then after dinner, I start snacking and I can't stop?" Let's take a look at some of the most common reasons...and what you can do instead!


The Reason: You're hungry. Depending on how much time there is between your supper and your bedtime, it's possible to be genuinely hungry before it's time for your bedtime routine. It's hard to avoid nighttime noshing when your stomach's growling!


The Fix: Consider upping the amount of protein or fat in your supper. Explore eating more non-starchy veggies, either with supper or as a snack later in the evening. Try drinking more water, or enjoy a non-alcoholic, decaffeinated beverage.


The Reason: You're up past your bedtime. If you aren't waking up refreshed most mornings, chances are good you're not getting enough rest. If your cravings lean toward sugary or carbohydrate-laden snacks like ice cream, chips, or candy, you may be snacking because you're tired.


The Fix: Get to bed earlier, or take care of morning business so you can sleep in later. Plan ahead to lie down and rest for at least 15-20 minutes when you first come home from work, so you're refreshed for the evening. Develop a nurturing bedtime routine, have a bedtime, and stick to it.


The Reason: You're stressed or anxious, or you don't nurture yourself throughout the day. Many people struggle to follow a restrictive diet that leaves them hungry for hours at a time throughout the day. Others have stress or anxiety that they keep at bay by staying busy all day. Some people give to others all day, without regard for themselves. Regardless of the motivation, the underlying thinking is, 'I deserve to have this treat, because I'm so stressed...my life is so hard...no one cares...I haven't gotten my way all day...I deserve this!"


The Fix: Take care of stress or anxiety. Either eliminate stressors, or use tools that help you cope. Pay attention to your self-talk, and make sure the things you say to yourself are both true and helpful. Find ways to nurture yourself throughout the day, beginning with spending a few minutes every hour connecting with your feelings. Double-check your self-talk; is eating more calories than your body needs really what you need?


The Reason: It's a bad habit. A surprising number of people nosh at night because...that's what they do. They're not especially hungry; they're not especially tired; they're not especially stressed or anxious. In particular, many people associate watching TV with eating, but many people associate "I've just come home from work" with "It's time to hit the refrigerator and eat."


The Fix: Don't just eliminate the bad habit; create a healthy new habit. Consider hopping on your exercise bike or treadmill, stretching, or doing a little light weightlifting while you're watching TV. Enjoy a handcraft like sewing, crochet, or needlepoint. Plan ahead to enjoy a platter of fresh fruit or veggies instead of the usual high-calorie snacks. If you eat because you've arrived home, consider a new habit, like sitting down and listening to favorite music, going for a walk, or playing with the cats.


Is there a reason for nighttime noshing that we haven't explored? Let us know below! :)