Via Eating Well.

I’m always looking for ways (beyond crunches, aagh!) to keep my post-baby waistline trim. But I’ve learned about a cooking trick that goes beyond just eating low-cal to lose weight: there are actually two dinner ingredients that can help reduce abdominal fat.

Research suggests that eating more whole grains or including vinegar of any type in your diet may help reduce total body fat and abdominal fat, according to an article Ana Mantica wrote for the July/August issue of EatingWell Magazine. Here’s a quick synopsis:  

1. Whole Grains
Swapping refined grains for whole grains may help reduce total body fat and abdominal fat, according to new research in the Journal of Nutrition. Researchers speculate that the fiber from whole grains may help you feel full with less food—and possibly fuller than fiber from other sources, such as fruit and vegetables. Aim for at least three servings of whole grains daily (one serving equals 1 cup of whole-grain cereal or a slice of whole-wheat bread).

2. Vinegar
In one Japanese study, when obese adults added about 2 tablespoons of acetic acid (the active ingredient in vinegar) a day to their regular diets for 12 weeks, they gained 4 fewer pounds, about 5 percent less belly fat and 3.5 percent less total body fat than adults who didn’t consume any acetic acid. Researchers suspect that the acetic acid ramps up enzymes that oxidize fat, so less fat accumulates. Add any type of vinegar—even a tablespoon—to your daily diet.

So our editors combed through the EatingWell recipe archives to find recipes that include both of these ingredients—whole grains and vinegar—to help you stay trim.Here are 3 yummy recipes to get you started:

Shrimp Panzanella: Cookbook author Nancy Baggett developed this power salad—a fresh-tasting panzanella (Italian bread-and-tomato salad) made with shrimp, olives and plenty of herbs—for EatingWell.

Barbecued Raspberry-Hoisin Chicken: Hoisin sauce along with pureed tart raspberries makes a wonderful Chinese-inspired marinade and dipping sauce for grilled chicken.

Pecan & Mushroom Burgers: Filled with toasted pecans, vinegar-splashed mushrooms and bulgur, these burgers have an earthy, nutty character that pairs perfectly with luxurious Blue Cheese Sauce.



Via the New York Times

By MARTHA ROSE SHULMAN
Published: July 12, 2010

When it’s steaming outside, the last thing you want to do when you arrive home from work is cook. But you won’t have to turn to take-out if you organize your summer meals around main dish salads and prepare most of the ingredients ahead of time.

Grain and bean salads are perfect for hot days. You’ll be pleasantly surprised by how nicely grains and beans soak up salad dressings and how refreshing they can taste with summer ingredients, like tomatoes and cucumbers. Cook up a batch of grains and beans on a Sunday morning before the apartment heats up, freeze them in plastic freezer bags and pull them out when you need them.

To freeze grains, cook as directed. Allow to cool, then place them in a freezer bag (or portion them into more than one bag). Flatten the bag and seal, then place it in the freezer. Thaw overnight or over several hours in the refrigerator. You can also thaw them in the microwave.

I prefer to freeze cooked beans in freezer containers in their cooking liquid, so they don’t dry out. Thaw overnight in the refrigerator, or use the microwave. Then drain and proceed with the recipe.

Pasta can also be cooked ahead if you’re serving it cold, though it doesn’t freeze well because it becomes too soggy.

Summer Pasta Salad on a Bed of Arugula

The trick to making a successful pasta salad is to undercook the pasta slightly so that it doesn’t become soggy if you don’t serve the salad right away.

1 large red bell pepper
2 large garlic cloves, minced or pureed (more to taste)
Salt to taste
1 to 2 teaspoons balsamic vinegar, to taste
3 tablespoons extra virgin olive oil
1 1/4 pounds ripe tomatoes
Freshly ground pepper
1 cup fresh peas or 1/4 pound green beans, trimmed and broken into 2-inch pieces
3/4 pound fusilli
1/3 cup freshly grated or slivered Parmesan, or a combination of Parmesan and Pecorino
1 bunch, or 1 six-ounce bag arugula, preferably wild arugula, rinsed and dried

1. Roast the pepper. When cool enough to handle, peel, seed and slice thin. Combine in a bowl with one of the garlic cloves, salt to taste and 2 teaspoons of the olive oil. Set aside while you bring a large pot of water to a boil. Use a pasta insert if you have one.

2. To peel the tomatoes, drop them into the water after it comes to a boil and leave for 30 seconds. Transfer the tomatoes with a slotted spoon to a bowl of cold water. (Do not drain the water from the pot.) Peel the tomatoes, and cut in half across the equator. Place a strainer over a bowl, and squeeze out the seeds over the strainer. Rub the seed pods against the strainer to extract the flavorful juice, and discard the seeds. Chop the tomatoes very finely, and add to the bowl with the juice. Add the peppers, balsamic vinegar, remaining olive oil, salt and pepper. Allow to sit for 30 minutes, if possible. Taste and adjust seasonings.

3. Bring the water back to a boil, salt generously and add the peas or green beans. Parboil for four or five minutes until just tender. Remove from the water with a skimmer (or lift out with the pasta insert) and transfer to a bowl of ice water. Drain and add to the tomatoes.

4. Bring the water back to a boil, and add the pasta. Cook until just al dente and firm to the bite. Drain and toss with the tomato mixture. Add the basil and Parmesan. Toss again. Line a platter, bowl or individual plates with a bed of arugula. Top with the pasta and serve.

Yield: Serves four.

Advance preparation: You can make the dish through step 3 several hours before serving. You can cook the pasta and toss with the tomato mixture up to an hour before serving, but make sure to undercook the pasta slightly so that it doesn’t become soggy.

If you want to cook the pasta the night before, toss with a tablespoon of olive oil (reduce the olive oil in the tomato sauce by 1 tablespoon) and keep in the refrigerator.

Nutritional information per serving: 505 calories; 14 grams fat; 3 grams saturated fat; 6 milligrams cholesterol; 79 grams carbohydrates; 8 grams dietary fiber; 130 milligrams sodium (does not include salt added during cooking); 19 grams protein

Via Shape Magazine

I'm 100% in support of organics. I truly believe that organic food is better - not just for the planet but also for your health. But there is an organic myth. A new study found that the term 'organic' on a food package could lead consumers to overeat or even exercise less.

The researchers conducted two experiments. In the first they asked 114 college students to read nutrition labels on cookies. One was simply labeled 'cookies' while the other said 'cookies made with organic flour and sugar' - but both were clearly marked as containing 160 calories. When the students were asked about calories and whether one variety should be eaten more or less often than other the ones tagged 'organic' were perceived to have fewer calories. The participants also said the organic goodies could be eaten more often than the non-organic ones.

In a second study, 215 college students read about a character who wanted to lose weight, but also wanted to skip her post-dinner workout. They were told that she had chosen either a) an organic dessert b) a non-organic dessert, or c) no dessert. The participants were more likely to OK the character's choice to ditch the workout when she had an organic dessert - even more so than when she had no dessert at all.

 I think this is an awesome study but it doesn't surprise me. Throughout my career I've seen that any food or term that earns a health halo is generally viewed as 'free.' When I first started out as a nutritionist fat was public enemy #1. My clients avoided it at all costs and gobbled down boxes of 'fat free' cookies and candy. When I would explain that that was why they were not losing (or even gaining) weight it was somewhat of a shocker.

I'm beyond thrilled that organics are exploding in popularity, but there are two important things to keep in mind:

1) If you eat any food your body can't burn or use, the excess will get diverted straight to your fat cells - even organic fruits and veggies!

2) Some foods made with organic ingredients are still basically junk food. Read the ingredient list - believe it or not there IS such a thing as organic high fructose corn syrup. You're much better off with whole organic foods like fruit, nuts and dark chocolate versus an organic processed cookie or sugary drink, but bottom line, see #1!  

So, have you been tricked by the term organic or do other words on food labels (like sugar free or natural) make you feel like you can get away with eating extra? Please share your thoughts! 

It's the time of year for fresh veggies and fresh air, and what better way to enjoy both than at a local farmers market? Whatever part of town you live in and whenever you have availability, there's sure to be one to suit your needs.

My favorite? The Colorado Farm and Art Market on Saturdays from 9 a.m.-1 p.m. at The Margarita at Pine Creek, just west of the Woodmen and I-25 intersection.

For one, Saturday is a great time to hit a market. Secondly, the CFAM market is unique in that vendors must be the growers of the produce they're selling. Other markets have middlemen selling fruit and vegetables grown by other people, perhaps even in other states, and can't guarantee if it was grown without chemicals, pesticides or other ucky things. At CFAM, you really get to make a direct connection to local farmers and growers.

If Saturdays don't work for you, check out a whole list of farmers markets, schedules and locations by visiting www.localdish.net and clicking on "Local Food" --> "Farmers Markets."

Lastly, a few tips to keep in mind when farmers market shopping:

• Arrive early for the freshest produce and the best selection. Good things tend to sell out mid morning.
• Bring your own bags! Also, consider bringing a basket or rolling cooler if you plan on buying a large amount.
• Cash is king! Most farmers cannot take credit cards and are loathe to accept checks.
• Ask questions. Most farmers are happy to talk about where their farm is and their growing methods, and you walk away more knowledgeable about exactly what you're buying.
• Shop around. If you're looking for strawberries, look at all the vendors offering strawberries before you make up your mind.
• Don't try to negotiate on price. Just because you're not in a grocery store doesn't mean that the price isn't firm. And if you must negotiate, do so while showing the utmost respect for the grower.
• Experiment! Pick up something new to try. Don't know what to do with it? Check out that Web site, www.localdish.net, which has a great database of recipes.