Friday, February 28, 2014

Food Reward Friday

This week's lucky "winner"...  Kirkland Signature Cashew Clusters!!
 
 
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WHS reader Brad Dieter mentioned these on Facebook the other day:
Nutrition tip of the day. Do not buy Cashew Clusters from Costco. You will eat an entire bag in one fell swoop. Sweet, salty, crunchy, and calorie dense, the perfect storm in Stephan Guyenet's model of overeating. I have n=1 data as proof.
n=1 quickly turned into n=6 as other people chimed in, including myself.  I can attest to the fact that Cashew Clusters are like crack.  Here's more evidence from their Amazon reviews:
"Addiction with less guilt!"  These things are SO freaking good!!!... I'm eating some right now and I am having trouble keeping my hand out of the bag long enough to write this review!
"Delicious".  I gave this as a gift to my girl friend... She loved it ! Heard there wasn't much sugar either. Seems the nuts were crispy and the clusters were very addicting, in a nice way. It lasted only for 6 days. [SG- each bag contains 4,800 calories]
"Buy these and you will be hooked for life!"  One word "NUMMY!"...  Very addicting.
Cashew Clusters are only about 11 percent sugar by calories, with the other 89 percent of calories coming from whole nuts and seeds.  They're probably a healthy snack if you can eat them in moderation.  Can you?

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Wednesday, February 26, 2014

Snacktime in My Kitchen

Here is a photo of all visible food in my kitchen:?
 
 
Along the back wall, we have glass containers of raw nuts, unsalted roasted nuts, grains, and legumes.  It's easy and attractive to organize your dry foods using inexpensive 2 quart Ball jars.  They also have the advantage of being moth-proof.  On the left, we have fresh fruit and a few onions.  On the far left in the background is our hand-cranked conical burr grinder, for occasional coffee (Skerton).
 
If I walk into my kitchen between meals, the only food available to eat without doing any cooking or reheating is unsalted nuts and fresh fruit.  There is no other snack food in the kitchen.  No chips, cookies, bars, popcorn, snack mix, candy, or anything else that's tempting and easy to grab and devour. 
 
When it's mealtime, we eat good home-cooked food.  When it isn't mealtime, we don't have anything available that we would eat without feeling genuinely hungry.  If we do feel genuinely hungry, fresh fruit and unsalted nuts make a satisfying snack.

This is the way of my people. 

What's the point?  Eliminating tempting food cues from our surroundings and creating small barriers to food consumption decreases the quantity of food we eat while increasing the quality.  Engineering a food environment that discourages eating for reasons other than hunger helps match food intake to the body's true energy needs, favoring leanness and health.
 

Sunday, February 23, 2014

Baked Chocolate Cake Donuts with Raspberry Glaze

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat
DONUTS! I wonder how many times I'll write donuts in this post? 

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to EatI finally broke down and bought a donut pan. Guys� that pan set me back about 8 buckaroos. Seriously, why did it take me so long? I highly recommend everyone gets a donut pan. SO worth the $8.  

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat
Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat My favorite donut shop ever, Top Pot Doughnuts, has a chocolate cake donut with raspberry glaze that makes me weak in the knees. That was what I wanted to make first, but Evan insisted I make plain ol' plain donuts with powdered sugar and cinnamon. So I did that, just to test 'er out. And when I discovered how freaking easy it is to make baked cake donuts with this pan, I went to the gym� because, donuts. And then, I made chocolate donuts with raspberry glaze. YES. 

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat
Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat I think my counts is at 10� or 11, if you count the 1 use of the alternate spelling "doughnuts." 

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to EatBaked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat I love the chocolate and raspberry combo here. The glaze is sweet but also tangy and fruity, and pairs so well with the super rich chocolatey donut, which is tender and cakey. And also, the glaze is so pretty and pink! I should have made these for Valentine's day, huh?

Well� what are you waiting for? Go get yourself a donut pan! GO! 

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat
Baked Chocolate Cake Donuts with Raspberry Glaze
Batter recipe slightly adapted from Joy the Baker
Makes 10 donuts

Donuts
1 cup flour
1/4 cup unsweetened cocoa powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 cup light brown sugar, packed
1/4 cup plain Greek yogurt
1/4 cup water
1 large egg
4 tablespoons unsalted butter, melted and cooled to room temperature (runny, but not hot)
1 teaspoon vanilla

Glaze
1.5 cups powdered sugar
1/4 cup raspberries (about 8 berries, fresh or frozen, thawed)
1/4 teaspoon vanilla
Half a lemon

Preheat oven to 325, with rack in top 2/3 of the oven. Coat donut pan with cooking spray. 

Whisk together flour, cocoa powder, baking soda, salt, and sugar. In a separate bowl, whisk together Greek yogurt and water, and stir in egg, butter, and vanilla, until combined. Add wet ingredients to dry, and gently fold with a spatula until combined (making sure to get all the dry ingredients mixed in). The batter will be a bit thick. 

Spoon batter into a ziplock baggie and cut the corner off one end, so you have a hole about the size of a nickel (or spoon into a pastry bag). I find this is the easiest way to fill the donut pan circles. Pipe a thick ring of batter into each donut circle. Bake for about 11-12 minutes, until a toothpick comes out clean, and when you gently touch the top of a donut, it springs back. 

Let donuts cool in pan for a minute or two, then gently turn out onto wire rack. Repeat with remaining batter, depending on how many holes your donut pan has. 

Let cool completely before glazing. 

To make glaze: Add powdered sugar to a bowl, and mash berries through a fine mesh strainer, straining juice into powdered sugar. Add vanilla and a small squeeze of the lemon. Stir until combined. If it's too thick, add more lemon juice. If too thin, add more powdered sugar. 

Gently dip donuts into glaze, being careful when you pull it out to not break donut. Let glaze cool until hard/dry, about 30 minutes to an hour.  

Baked Chocolate Cake Donuts with Raspberry Glaze // Loves Food, Loves to Eat

Saturday, February 22, 2014

Why Do We Overeat? A Neurobiological Perspective

I just posted a narrated Powerpoint version of my talk "Why Do We Overeat? A Neurobiological Perspective" to YouTube.  Here's the abstract:
In the United States, the "obesity epidemic" has paralleled a gradual increase in daily calorie intake.  Why do we eat more than we used to, and more than we need to remain lean-- despite negative consequences?  This talk reviews the neurobiology of eating behavior, recent changes in the US food system, and why the brain's hardware may not be up to the task of constructively navigating the modern food environment.
This is the same talk I gave at the University of Virginia this January.  I had a number of people request it, so here it is:
 
 
This is one of my favorite talks, and it was very well received at UVA.  If you find it informative, please share it!
 
 

Thursday, February 20, 2014

Easy Peasy Split Pea Soup

I have a few things to discuss with you today: jury duty, TV shows, and the easiest soup ever. We�ll start with jury duty.

Split Pea Soup // Loves Food, Loves to Eat
I had my first jury duty summons this week, and you guys� I loved it! Obviously it can be an inconvenience and burden to take the time off work, and blah blah blah� but man was it fun. I was on a panel, and got to spend a few hours in a court room for jury selection, with the judge, attorneys, and defendant. In the end I didn�t make it in the jury box, but it was so cool to see the process. I was a little bummed I wasn�t selected. Everyone else cheered when they were released. I was sad. I�m gonna go watch Runaway Jury now.

Split Pea Soup // Loves Food, Loves to Eat
Ok, so� TV shows. Are you watching True Detective yet!? Holy moly. I seriously can�t handle Monday through Saturday, because I�m just dying for the next episode. I love everything about it. The acting is phenomenal (Matt McConahey and Woody Harrelson are amazing), the story line has me hooked, and the I love the look and feel of it. Also, House of Cards, Walking Dead, GIRLS: loving the latest of all three. Although, I must say, and I hate to admit this, but in the latest GIRLS, the beach house episode� Gah. I think I�m sort of a Marne when it comes to party planning and expectations and getting mad when extra people crash the party and I only have enough duck for four people. I get it. But it was pretty gross watching it� I�ll try to change, I will!

Split Pea Soup // Loves Food, Loves to Eat
Ok, so now, on to this soup. All you have to do is add everything to a pot, boil it, simmer it, eat it. Seriously the easiest ever. Easy peasy� peas. Now, I enjoy the process of browning and caramelizing my base ingredients as much as the next gal, and if you have time and are so inclined, you can do that here. But, if you�re my fianc� (hehe, fianc�gets me every time) and your night for cooking usually consists of the taco truck or a frozen pizza, this soup is a really good start. Evan is a mighty fine onion chopper, and that�s basically all the skill needed for this recipe.

Oh yeah, and it tastes really good, too.

Easy Peasy Split Pea Soup

Slightly adapted from my sister, who slightly adapted from my mom, who slightly adapted from the recipe on the bag of split peas

1 bag (about 2 cups) dried split peas, rinsed
1 onion, diced
2 cloves garlic, minced
3-4 carrots, diced
6 pieces of thick cut bacon, diced
1 bay leaf
2-3 sprigs thyme
8 cups water
1 teaspoon salt
Pepper

Add all ingredients to a large pot, and bring to a boil. Turn heat to medium-low, cover, and simmer for an hour, or until peas are tender and mushy. Add more water if needed. Serve with parmesan cheese and bread or crackers.

Saturday, February 15, 2014

Post Valentine's Sweets for CBC's Weekend Morning Show

This morning I had the pleasure of presenting the following easy, yet impressive recipe for the sweet people in your lives on CBC's Weekend Morning Show with host Terry MacLeod.
(Photo by Karen Peters)

Chocolate Mud Puddle Cookies

3 cups walnut halves, toasted, cooled and roughly chopped
4 cups powdered sugar (Icing, Confectioner's)
1/2 cup +3 tbs unsweetened Cocoa (See Camino or Callebaut for Fair Trade)
scant 1/2 tsp fine grain sea salt
1 tbs good quality vanilla extract
4 egg whites

Preheat oven to320�F.  Line baking sheets with parchment paper or Silpat.

Sift sugar, cocoa and sea salt.  Stir in the chopped walnuts, then add the egg whites and vanilla.  Stir until all combined.

Spoon the batter onto the baking sheets and leave plenty of room for the cookies to spread, about 6 cookies per baking sheet.

Bake until the cookies puff up.  The tops get glossy and then crack a bit, about 12-15 minutes.

Cool cookies on cooling rack.

Enjoy!

Thursday, February 13, 2014

Boozy Honey Cinnamon Shakes

Boozy shakes, boozy shakes, boozy shakes for all! 

Boozy Honey Cinnamon Shakes // Loves Food, Loves to EatBefore I talk about boozy shakes, let's talk about my day job. For work, I drink boozy shakes. And I also manage the content team at a B2B tech marketing agency. It's rad and I love it. Sometimes, I go to events and conferences about digital marketing, social engagement, new technology, and interactive media. Sometimes these events have food. And sometimes they have really, really good food. And drinks. I go for the food and drinks, I stay for the knowledge, ya know? 

Boozy Honey Cinnamon Shakes // Loves Food, Loves to EatThis week I attended IN-NW 2014, which happened to be one of the best events I've attended, knowledge-wise and food-wise. And, what a stacked agenda! It basically looked like this:
WHISKEY MILKSHAKE HAPPY HOUR. Sign this girl up! I went through line twice. Or maybe three times, no one was counting. Oh�they were?

Boozy Honey Cinnamon Shakes // Loves Food, Loves to EatWhiskey and ice cream together is always a good idea. It's an even better idea when you're using amazing ice cream like Snoqualmie, which is local for us Pacific Northwest folks. They're family run, and use local ingredients and sustainable practices for their small-batch ice cream, which is really creamy amazing, and comes in a ton of flavors. I really only stopped by the milkshake table three times so that I could ask the Snoqualmie gals how to make these boozy beauties� and then of course, I had to sample each time, just to make sure. 

Boozy Honey Cinnamon Shakes // Loves Food, Loves to EatHoney, cinnamon, whiskey, and ice cream� come to mama. 

Boozy Honey Cinnamon Shakes

Snoqualmie makes these shakes with their Honey Cinnamon Frozen Custard. Which I totally recommend. But, if you can't get your hands on it, then you can definitely recreate the awesomeness with vanilla ice cream. If you can find the Honey Cinnamon custard, just leave out the honey and cinnamon. 

1 pint (2 cups) vanilla ice cream
2 tablespoons honey
1 teaspoon cinnamon
1 ounce whiskey
Extra honey & cinnamon for glass rim

Add all ingredients to blender or milkshake machine, and blend until thick and creamy. Add more whiskey as desired, party animal! Add about a tablespoon of honey and a pinch of cinnamon to a plate, and mix together. Dip rim of glass in the honey/cinnamon mixture until coated, then pour in the milkshake. Drizzle remaining honey from the plate over top of shake. 


Note: This post is not sponsored by or affiliated with Snoqualmie Ice Cream in any way and all opinions are my own, I just really like their ice cream! 

Mindless Eating

You think you're in control of your eating behavior-- but you aren't

In 2005, Brian Wansink's research group published a remarkable study that demonstrates the powerful unconscious influence of the food environment on our consumption (1).

Volunteers were invited to a test kitchen to eat bowls of tomato soup for lunch. Each person was given a bowl containing 18 ounces of soup-- but there was a catch. Half the volunteers were given custom-made soup bowls that partially refilled as they ate, such that the soup level dropped more slowly.
Read more �

Tuesday, February 11, 2014

5 Easy and Effective Ways to Eat Less

Why do we overeat?  Why is it hard to lose fat once we've gained it?  Is there a way to comfortably and sustainably eat less and lose fat? 
 
I recently did an interview with Armi Legge of Evidence Magazine that gives an overview of my thinking on these topics-- based on a large and compelling body of research that rarely reaches popular media sources in useful form. 
 
At the end of the interview, Armi asks me to list my top five tips for reducing calorie intake.  Enjoy!
 
 
 

Sunday, February 9, 2014

Cajun Fare with the Assiniboine Park Conservancy and the MLCC


Last night I presented the following dishes for the Assiniboine Park Conservancy at the Madison Square MLCC.  Bran Adams, Education Coordinator for the APC, presented on culture and plants of the American South Cajun experience and Scott Strizic, Product Consultant for the MLCC, presented wonderful beverage pairings.  

 

Jambalaya, photo by Karen Peters

Welcome beverage:  The Hurricane  

 

1. Sweet Potato and Apple salad

Paired with Santa Margherita Prosecco, $16.99 on sale now, regular, $17.99

  

  • 4 cups peeled and grated sweet potatoes 
  • 2 tart green apples, peeled, cored and chopped
  • 1/2 cup dried red currants
  • 1/2 cup pecan pieces, toasted
  • Juice of 1 orange
  • Juice of 1 lime
  • 2 tablespoons white wine vinegar
  • 1 tablespoon Dijon mustard
  • 2 cloves garlic, finely minced
  • Salt and freshly ground black pepper, to taste
  • 1/3 cup olive oil

Mix the sweet potatoes, apples, currants and pecans in a large bowl. Combine the juices, vinegar, mustard, garlic, salt and pepper in a small bowl. Whisk together, then add the oil in a thin stream, whisking constantly. Pour over the salad, toss well to combine well, then refrigerate overnight before serving.

YIELD: 6-8 servings.



2. Ultimate Shrimp and Grits (By Tyler Florence)
Paired with Cave Springs Riesling, $16.99
  
For the grits:
3 cups milk
3 cups heavy cream
1 cup stone-ground white cornmeal
2 tablespoons unsalted butter
Kosher salt
Freshly ground black pepper

For the shrimp:
2 tablespoons extra-virgin olive oil
1 medium white onion, minced
1 garlic clove, minced
1 pound andouille or spicy Italian spicy sausage, cut in chunks
1/4 cup all-purpose flour
2 cups chicken stock
2 to 3 bay leaves
2 pounds large shrimp, peeled and deveined, tails on
Pinch cayenne pepper, adjust to personal preference
1/2 lemon, juiced
Kosher salt
Freshly ground black pepper
2 tablespoons finely chopped fresh flat-leaf parsley
4 green onions, sliced

Directions
For the grits:

Place a 3-quart pot over medium-high heat. Add the milk and cream. Slowly whisk in the cornmeal. When the grits begin to bubble, turn the heat down to medium low and simmer, stirring frequently with a wooden spoon. Allow to cook for 10 to 15 minutes, until the mixture is smooth and thick. Remove from heat and stir in the butter, thin it out with a little extra cream. Season with salt and pepper.

For the shrimp:

Place a deep skillet over medium heat and coat with the olive oil. Add the onion and garlic; saut� for 2 minutes to soften. Add the sausage and cook, stirring, until there is a fair amount of fat in the pan and the sausage is brown. Sprinkle in the flour and stir with a wooden spoon to create a roux. Slowly pour in the chicken stock and continue to stir to avoid lumps. Toss in the bay leaves. When the liquid comes to a simmer, add the shrimp. Poach the shrimp in the stock for 2 to 3 minutes, until they are firm and pink and the gravy is smooth and thick. Add the cayenne pepper, Tabasco and lemon juice. Season with salt and pepper; stir in the parsley and green onion. Spoon the grits into a serving bowl. Add the shrimp mixture and mix well. Serve immediately.


3. Chicken, Sausage and Tasso JAMBALAYA
Paired with Purple Cowboy Tenacious Red, $16.03

by Marc Savoy of Eunice, LA

  • 1 whole chicken cut up
  • 1 pound smoked sausage, sliced
  • 1/2 pound tasso, cut into chunks
  • 2 onions, chopped
  • 1 bell pepper
  • 4 cloves garlic
  • 5 cups rice
  • 1 tablespoon seasoning mixture (4 parts cayenne, 2 parts black pepper, 2 parts garlic powder, 1 part onion powder, 1 part salt)*

Brown the chicken. Add the sausage and tasso and cook for about fifteen minutes. Pour off the fat but keep the drippings in the pot. Add the vegetables and cook until soft. Add 10 cups of water and two teaspoons of salt. Bring to a boil and add rice. Cover and cook over low heat until rice is cooked.

YIELD: 8-10 servings.
* I admit to a bias against garlic and onion powders but I'm so impressed with this blend and outcome!



4. SWEET POTATO PONE
Paired with Malmado Malbec, served cold, $23.99

  • 2-1/2 pounds sweet potatoes
  • 1/4 cup melted butter
  • 2 eggs
  • 1/4 cup dark brown sugar, firmly packed
  • 1/2 cup milk
  • 1-1/2 tablespoons vanilla extract
  • 1/4 cup light molasses
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cloves
  • 1 teaspoon grated orange zest 

Preheat oven to 375�F.

Cook the potatoes unpeeled until tender throughout. Let cool. Peel and mash the potatoes, then stir in melted butter.

In a bowl, beat the eggs, add sugar and beat thoroughly. Add milk, vanilla, molasses, salt, cinnamon, nutmeg, cloves and orange zest. Beat until well blended. Stir into mashed sweet potatoes, then mix until well blended.

Place the mixture into a buttered 1-1/2 quart baking dish. Optionally, you may sprinkle the top of the pone with additional brown sugar. Cover with foil and bake for 50 minutes; uncover, then bake for 10 minutes. Allow the pone to cool completely before serving.

YIELD: 6-8 servings.


Saturday, February 8, 2014

Gluten Free Chocolate Pancakes

What are your thoughts on breakfast in bed? 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatI think sounds nice, in theory� but really, I sort of hate it. Eating in bed grosses me out. Crumbs and food smells in the bed� no gracias. But, I am all for a quick chocolaty breakfast for Valentine's Day� just, served in the dining room. PS. Who am I kidding� we totally only eat on the couch in front of the tv. 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatThese pancakes are super simple to whip up, and happen to be gluten free, sugar free (unless you add chocolate chips and maple syrup like I do), and, minus the chocolate chips and syrup, and maybe a pinch of salt, contain only four simple ingredients. Almond butter, bananas, eggs, and cocoa powder. That's it, my friends. 

Gluten Free Chocolate Pancakes// Loves Food, Loves to EatI know it seems weird to not add any flour, but it just works! And if these weren't already simple enough, I mix the batter up in the blender, which makes for easy, even pouring, and quick clean up. I'm pretty sure that Evan could even make these pancakes (hint, hint)! 

Gluten Free Chocolate Pancakes// Loves Food, Loves to Eat
Gluten Free Chocolate Pancakes
Makes about 16 silver dollar pancakes

The riper your bananas, the more banana flavor you'll get. If you're into that, go super ripe. I prefer less ripe, to let the chocolate shine through more. You can also swap out the almond butter for peanut butter! The ratios here are really simple to remember, and make it easy to halve or double the recipe. The one drawback to these is that they're a little difficult to flip. The smaller the pancake and the less you cook at a time, the better.

2 bananas
2 eggs
2 heaping tablespoons almond butter
2 tablespoons cocoa powder 
Pinch salt
Chocolate chips
Cooking spray or butter
Maple syrup, for serving

Blend bananas, eggs, almond butter, cocoa powder, and salt until smooth (will just take a few seconds, depending on the power of your blender). Heat a skillet or griddle over medium heat, and spray or butter. Pour a small amount of batter into the skillet (silver dollar size) and add 2-3 chocolate chips/ pancake. When the top starts to bubble (generally takes less than a minute), gently flip, and cook another 30-60 seconds. Repeat with remaining ingredients, spraying/buttering skillet between each batch. Serve warm with maple syrup! 

Gluten Free Chocolate Pancakes// Loves Food, Loves to Eat

Friday, February 7, 2014

Friday, Friday

TGIF! I don�t have a new recipe for you today, so instead you get to hear some ramblings about my life, plus, to keep you interested, some of my recent phone pics (ferry! donuts! parades! cat!) and a few fun recipes from around the interwebz.

Seattle Ferry // Loves Food, Loves to Eat
First off, I�ve basically been sick for a month and a half, and have had zero appetite and zero energy to cook. At Christmas I got the flu. Which turned to bronchitis. Which became a sinus infection. Which led to a double ear infection. Then sometime around middle-end of January I started to feel better for like a week�then I picked up a new cold/flu virus. And now I�ve been sick for the last 2 weeks again. I should probably start living in a plastic bubble. But, I�m starting to feel better, and have some good ideas for Valentine�s Day treats for you!

Donuts for Days // Loves Food, Loves to EatSpeaking of Valentine�s Dayas I�ve mentioned before, I love everything about it. Actually, not everything� I hate red velvet! There, said it. Just� why eat mild-chocolate flavored food-coloring? I�d rather have full-on chocolate. Take your red velvet cakes, pancakes, cupcakes, cookies, and cocktails. I don�t want �em. I do want these V-Day goodies though:


Let�s talk about the Super Bowl. Guys� I might as well change my blog name to Loves Food, Loves the Legion of Boom. Because seriously, I�m obsessed. I�m all Seahawks, all the time. I keep reading that everyone who isn�t a Hawks fan/Pacific Northwest resident/ Seattleite thought the game was boring. WHAT!?! OMG. IT was the most amazing game ever! It�s all we can talk about here. And the parade earlier this week (see the sea of 12s below) was incredible! We all came together like this big giant family, the sense of camaraderie is amazing here right now. BEASTMODE.
 
Seahawks Parade // Loves Food, Loves to EatAlso, a quick related rant. I�m usually a big NYT fan, but this article�sucks. It�s clearly written by someone who knows nothing about Seattle. First off, it�s the Seattle Freeze, not the Seattle Chill. And this sentence is the most inaccurate thing I�ve ever read: �Drivers here often smile and wave at one another for no obvious reason�� um, hardly! We may be polite, but that doesn�t mean friendly� it�s called the Seattle Freeze for a reason! And finally, no one refers to Seattle as �Oakland of the North.� That has never happened. Ok, rant over.
 
Now that I�m getting my appetite back, there are lots of things I want to eat. Particularly these things:

See you guys & gals soon with all things chocolaty and lovey and hearts and cupids!
 
Biscuit the Cat // Loves Food, Loves to Eat 

Thursday, February 6, 2014

Mysteries of Energy Balance and Weight Loss

How to Lose Weight Effortlessly
You've probably seen this claim many times: a pound of fat contains 3,500 kilocalories (kcal). A slice of toast is 80 kcal. All you have to do is forego one slice of toast per day-- just a few percent of your total calorie intake-- and you will lose 8.3 lbs of fat per year. Fat loss is so easy!
This reasoning is extremely common both in the popular media and among researchers. Here's an example from the otherwise excellent book Mindless Eating, by researcher Brian Wansink:
...the difference between 1,900 and 2,000 calories is one we cannot detect, nor can we detect the difference between 2,000 and 2,100 calories. But over the course of a year, this mindless margin would either cause us to lose ten pounds or to gain ten pounds. It takes 3,500 extra calories to equal one pound. It doesn't matter if we eat these extra 3,500 calories in one week or gradually over the entire year. They'll add up to one pound.
This is the danger of creeping calories. Just 10 extra calories a day-- one stick of Doublemint gum or three small Jelly Belly jelly beans-- will make you a pound more portly one year from today. Only three Jelly Bellys a day.
According to this reasoning, if I reduced my calorie intake by 80 kcal per day, I'd become skeletal in two years and vanish in a puff of smoke within 10 years*. All from a meager 3 percent reduction in calorie intake!
What's wrong here?
Read more �

Wednesday, February 5, 2014

NutriScience Seminar in Lisbon with Lindeberg, Fontes, and Bastos

My friend Pedro Bastos has asked me to spread the word about a seminar he's organizing in Lisbon titled "Evidence and Evolution-based Nutrition".  It will include Staffan Lindeberg, Maelan Fontes, and Pedro Bastos-- three quality researchers in the area of evolutionary health-- I'm sure it will be interesting.  Here's the flier: