Cars as a metaphor for understanding obesity

If we want to understand the accumulation of excess body fat, it's tempting to focus our attention on the location that defines the condition: adipose tissue.  Ultimately, the key question we want to answer is the following: why does fat enter adipose tissue faster than it exits?

It follows that if we want to understand why obesity occurs, we should seek to understand the dynamics of fat trafficking in adipose tissue, and the factors that influence it.  Right?

I don't think this is right, and here's a metaphor that explains why.

The speed of a car depends primarily on the force that its wheels exert on the asphalt below them.  If we want to understand why cars move quickly sometimes, and slowly at other times, we should seek to understand the dynamics of how force is transferred from the wheels to the asphalt, and the factors that influence it, right?

As you may have already surmised, that wouldn't be a very effective way of understanding car speed. To understand car speed, we have to move up the causal chain until we get to the system that actually regulates speed-- the person in the driver's seat.  Looking at the problem from the perspective of the wheels is not an effective way of understanding the person in the driver's seat.  Once we understand the driver, then we also understand why the wheels move how they do.

Similarly, in obesity, we have to move up the causal chain until we find the system that actually regulates body fatness.  The only known system in the human body that regulates body fatness is the brain.  Once we understand how the brain regulates body fatness, we'll understand why fat enters adipose tissue faster than it exits sometimes, eventually leading to obesity.

We already know a lot about how this process works, and that's why I focus my attention on the brain and behavior rather than the biochemical mechanics of adipose tissue.

Pumpkin Spice Truffles

It's October!!!  Ok, no it's not.  But can you believe it's almost October??  September officially flew by and now it's time to pull the Halloween decorations out of the attic and stock up on candy corn.  I was trying REALLY HARD to avoid making pumpkin-y things on my blog but I couldn't wait when I saw these Pumpkin Spice Truffles.  It's pumpkin puree and cream cheese and graham cracker crumbs and all the yummy fall spices rolled into a ball and dipped in white chocolate.  How can you avoid that??  You can't, is the answer.  And anyway, soon October will be over (and so will this election THANK GOD) so you might as well crack open the pumpkin vault now.  

Recipe here.

Asian Dumplings Workshop

Burnaby Food First is pleased to announce a new workshop! 



Asian Dumplings Workshop

Wednesday, October 5, 2016

6:30 pm to 8:30 pm

Brentwood Community Resource Centre

(2055 Rosser Avenue, Burnaby)



Join Burnaby Food First member Gloria, and learn to make both vegetarian and meat Chinese dumplings. Children are welcome.



The workshop is FREE, but space is limited. To register, please contact Meghan at (604) 209-2404 or by e-mail at burnabyfoodfirst@gmail.com.



Parking is limited: please consider taking transit, biking or walking.



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Enjoy Burnaby Food First workshops? Want to get involved as a volunteer?



All are welcome, and we'd love to have you on board! For more information, send us an e-mail at burnabyfoodfirst@gmail.com.

Things to do in October...

Welcome to Autumn, Food First-ers!

Here are a few events to add to your calendar for October.

Courtesy of: https://gwfoodconnection.wordpress.com/events/

What: Sally Ann's Healthy Eating Kitchen

When: Monday, October 3, 11:30am - 2:00pm

Where: 3213 Fraser Street, Vancouver

Why: To learn cooking skills, nutritional and food safety information, & budgeting tips

Registration Required: Call Chelsea Marsh (604-872-7676)

Cost: FREE

Courtesy of: http://ca-en.naturespath.com/about/movements/eat-well-do-good

What: 8th Annual Eat Well Do Good Foodraiser

When: Tuesday, October 4th, 7:00am - 3:00pm

Where: Robson Square & London Drugs (Granville & W. Georgia)

Why: To combat hunger by raising money for Food Banks in BC & enjoying delicious food together

Cost: Purchase by-donation grab 'n go breakfast & lunch bags

What: Harvest Fest 2016: Tastes of South Vancouver

When: Thursday, October 6, 3:30pm - 6:00pm

Where: Fresh Roots Farm, SW corner of David Thompson Secondary

Why: To enjoy stone soup & veggie skewers, participate in 3-legged races, carve pumpkins, compete in the community dessert contest, take home freshly-pressed apple cider

What: KPU Commercial Beekeeping Info Session

When: Saturday, October 15th, 2:00pm - 4:00pm

Where: The Honeybee Centre, Surrey BC

Why: To find out about BC's first certificate program in Commercial Beekeeping

Registration Required: Click here to sign up on the electronic form

Cost: FREE

What: Restaurants for Change

When: Wednesday, October 19

Where: Burdock & Co, Cabrito, Farmer's Apprentice, Jamjar

Why: To support Community Food Centres Canada

Cost: Make a reservation to enjoy a meal at a participating restaurant (above)

Lunches from the Market on CBC's Weekend Morning Show

This morning I will be presenting the following dishes on CBC's Weekend Morning Show with host Terry MacLeod.  Lunches can easily be prepared in advance for a great experience, and save money.

Yellow Split Pea Soup with smoked Berkshire hock (Wildfire Farms)

1 onion, chopped

1 smoked pork hock (available at Wildfire Farms at St. Norbert�s Farmer�s Market, Zinn Farms)

1 tbs olive oil

2-3 carrots, peeled and diced

2 ribs celery, chopped

2 cups yellow lentils (try varieties such as green split peas, red lentils, etc.)

1 tbs Cajun spices (equal parts hot smoked paprika, cumin, and chipotle)

1 tsp salt (to taste)

Pepper, to taste

4-6 cups water or broth

Heat a large soup pot over medium-high heat and add olive oil, onion, carrots, celery, Smoked Ham Hock. Saut� until soft. Add lentils and stir through. Add water or broth and bring to a boil. DO NOT ADD SALT YET!

When the meat on the hock is tender to fall off of the bone, remove from the pot, and piece out the meat, discarding the skin and bones. You may, at this time, choose to pur�e the soup and adjust the liquid content. Lentils will continue to expand so allow for that when adjusting for thickness of soup. Chop up meat and add back to soup if using meat. Add salt and pepper to taste.

Enjoy on a cold day with some hot toast on the side.

Crusty Rustic Bread Recipe (easy bread recipe with great results from Inn at the Crossroads in Game of Thrones)

Ingredients:

3 cups of water

1 1/2 Tablespoons of Coarse Salt

1 /1/2 Tablespoons of Yeast (2 packets)

1-2 Tbs. honey

6 1/2 cups of all purpose flour (I use Prairie Flour from Elie, MB for this recipe)

Flour to dust dough ball

Run your tap until the water is warm, just about body temperature.  If it is too hot, it will kill the yeast.

Add the yeast and honey to the water and mix it up. Don�t worry if all the yeast does not dissolve; it will finish mixing in the flour.  At this point, add the flour and salt and begin working into the mixture.  You can use a spoon, but will probably have to dig in with your hands to finish the job.

Shake some extra flour out on the counter. To knead the dough, dump it out onto a clean, floured countertop.  Knead for around 5 minutes, pushing with the heel of your hand, then gathering the dough back into a lump.  Add a little flour at a time as needed if the dough is too sticky. Knead until the dough becomes one big mass; You will know when the dough is ready by poking it: if the dough bounces back, you�re all set.

Now place your dough into a clean bowl, cover with a towel, and let sit in a warm place for about 2 hours. You can also let it rise overnight by putting it in the refrigerator, where it will rise more slowly.  You can even let the dough sit in the fridge for a couple of days, at which point it will begin to take on a slight sourdough taste.

Once your dough has at least doubled in size you are ready to form it into loaves.  Divide the dough into thirds. This is the only time you really handle the dough. You need to pull it down to form a ball, tucking all the ends in at the bottom. The ball should be semi smooth.

Now, sprinkle a dash of cornmeal on a baking sheet and place the dough on top. The corn meal keeps the bread from sticking. Allow to rise for about 40 minutes.  Preheat your oven to 450 degrees.

Before putting the bread in the oven, dust the top with a bit of  flour and make some light slices into the dough for that artisan look. You can make the loaves any shape you like, although a larger loaf will take longer to bake.

One final trick to a nice loaf of rustic bread is to make the crust crusty.  To achieve this, fill a second baking dish or a broiler pan with water and place it under the rack where your bread will go.  The steam from the water adds a nice crunch to the loaf.  Place your risen loaves in the oven, close the door, and bake for around 30 minutes to start.  The crust should have a dark brown color, and the loaves should sound hollow when you tap them.

You will be tempted to break into the hot bread, but if you can stand to wait, it will give the bread a chance to really settle into perfection.  Serve the bread sliced, plain, with seasoned olive oil, honey, or your favorite butter.

Seared Tuna Sandwich

2 slices Rustic Loaf (above recipe, or, wonderful sourdough bread from Old Church Bakery at St. Norbert�s Farmer�s Market)

1 Wild Caught Ahi Tuna Steak (Available at Gimli Fish)

1 generous tbs favourite spice blend for coating tuna (I used a smoked paprika, cumin, chipotle blend today)

Favourite sandwich toppings: I�m using pesto, a little mayo, Dijon Mustard, cheese, etc.

Coat tuna steak in spices (or sesame seeds, pepper, dried herbs, etc.).  Heat pan to medium-high to high heat.  Add sesame or olive oil and sear tuna steak on each side for 1 minute.  Remove steak from heat and let rest.  

Toast bread and prepare with your favourite fillings.  Cut tuna steak to fit into sandwich, wrap and enjoy your lunch!

Gluten Free Lunch!

Corn Tortillas (Available at Dino�s Grocery Mart on Notre Dame)

Assorted microgreens (available at Fresh Forage Microgreens Sunday at The Forks Farmer�s Market)

Cooked Quinoa (available at Tamarack Farms at St. Norbert�s Farmer�s Market)

Salsa (try the recipe below with Farmer�s market offerings: Late Summer Salsa Mexicana (served with toasted tortillas)

Options: black beans, refried beans, cheese, etc.

Bring ingredients for lunch, lightly toast the tortillas in a toaster or toaster oven, and assemble.  Enjoy!

Late Summer Salsa Mexicana

Makes about 2 cups

Ingredients:

1 small white onion, chopped into 1/4-inch pieces (about 1/4 cup)

1 red mirasol or jalapeno chile, stemmed, seeded (if you wish) and finely chopped

1 pound late summer tomatoes, chopped into 1/4-inch pieces

1/4 cup (loosely packed) chopped fresh herbs, lemon verbana, chives, cilantro (thick bottom stems cut off), or any combination of herbs you may like

Juice of 1 lime

Salt

Scoop the onion into a strainer, rinse under cold tap water, shake off the excess and transfer to a medium bowl. Add the mirasol chile, tomatoes, herbs and lime. Stir well, taste and season with salt, usually about 3/4 teaspoon. This salsa is best if eaten within an hour or two, but it will keep for a number of hours in the refrigerator.

Spaghetti Squash with Shrimp

Does anyone else have a hate/love relationship with September?  I mean, it's one of those months that sort of punch you in the face.  Even if the end of August brings those, "I'm ready for routine/getting rid of my children" type of vibes, September still feels like someone threw a bucket of water over my head.  Now that it's nearly over (and by the way, how, how, how is that possible), I'm finally feeling like I'm getting used to the new schedule.  New ages, new teachers, new activities, new homework, new everything it seems.  So maybe, just maybe, now that I'm settling in... I'll blog more?  

Currently, I'm still throwing dinner together at the last minute.  I'm still going to the grocery store almost every day because I can't seem to meal plan.  Will I get there?  Please, October, please??  

   But sometimes random meals are the best kind!  Like this slow roasted spaghetti squash paired with caramelized brussel sprouts and butter-poached shrimp.  Perfect meal for the first few days of fall... because it's official now, friends.  It's fall.  Time to STOP SLACKING (sorry it's me, not you).    

Spaghetti Squash with Shrimp

(Serves 4-6)

Printable recipe

1 spaghetti squash

3 cups shaved brussel sprouts

1 lb. shrimp, peeled and deveined

8 Tbsp unsalted butter, divided

1 Tbsp olive oil

2 Tbsp water

Salt and pepper to taste

Preheat oven to 400 degrees.  With a knife or fork, poke holes in the spaghetti squash and place on baking sheet and bake for 45 minutes.  Remove from oven and let cool.  Once cool enough to handle, slice in half lengthwise and scoop out the seeds.  Set aside.  In a large skillet, heat 1 tablespoon of butter and olive oil over medium heat.  Add brussel sprouts and saut� for 8-10 minutes, stirring occasionally.  Season to taste with salt and pepper.  Remove from pan and set aside.  In same pan, heat water over medium heat.  Add the remaining 7 tablespoons of butter and let melt into water.  Once melted, add the shrimp and cook for a few minutes per side, until shrimp turns pink.  Add brussel sprouts to pan and stir.  Using a fork, scrap spaghetti squash into pan with shrimp and sprouts.  Stir and season to taste with salt and pepper.  

Do Blood Glucose Levels Affect Hunger and Satiety?

You've heard the story before: when you eat carbohydrate-rich foods that digest quickly, it sends your blood sugar and insulin levels soaring, then your blood sugar level comes crashing back down and you feel hungry and cranky. You reach for more carbohydrate, perpetuating the cycle of crashes, overeating, and fat gain.

It sounds pretty reasonable-- in fact, so reasonable that it's commonly stated as fact in popular media and in casual conversation. This idea is so deeply ingrained in the popular psyche that people often say "I have low blood sugar" instead of "I'm hungry" or "I'm tired". But this hypothesis has a big problem: despite extensive research, it hasn't been clearly supported. I've written about this issue before (1).

A new study offers a straightforward test of the hypothesis, and once again finds it lacking.

The study

Read more �

One-Pot Pasta + Black Bean Brownies

Let's talk about friends for a second.  There are so many different kinds... the friends you've had since you were little, the ones that you don't see much but when you do can pick up right where you left off, the mom friends that just GET IT, and the ones you meet later in life but you instantly feel like you've known them forever.  One is silver and the other gold, or something like that.  Anyway, I have only known Savannah Guthrie for a couple of years, but it seems like much longer.  She just GETS it, and is a pretty amazing human being as well.  Just look at how I'm cuddled next to her in the photo below, completely ignoring my husband...   

It's always fun cooking with her (AND Carson) - if you missed the One-Pot Mexican Pasta and the Black Bean Brownies I made yesterday morning, you can find the recipes here and here.

Photos by Nathan Congleton

Creamy Tortilla Soup

*UPDATE: Details about Tortillas below...

You guys, I have a problem.  I have had one particular thing on my to-do list for, oh, probably seven months now.  Maybe longer, but I don't want to admit that.  And by the way, it's not the only thing on there.  I can't seem to knock off "dry clean wedding dress" or "DENTIST!!" either.  But this one really bothers me and yes, even more than preserving my memories or my teeth.  My camera is dead and I don't have a charger!!!!  I have been using my iPhone for every, single blog photo for... I don't know how long.  All I need to do is re-order a charger.  How hard can that be??  WHAT IS WRONG WITH ME?!  Don't answer that at all.  Anyway, I guess I'm telling you now so that you cut me some slack (either that or light a fire under my ass).  I mean, look at that photo up there!  It's not bad for an iPhone, but do you think I could have cleaned up the background a little?  No, because I am the type of person that can't knock things off her to-do list.   

  Ok, want to hear a little about this soup before I sign off?  It was delicious.  My 7 year-old and I made it together, with no real plan or recipe, and it turned out so yummy.  It's only creamy because you blend the veggies at the end, well, that and the teeeeensy bit of butter.  Otherwise it's bright and refreshing and a great end-of-summer meal.     

Creamy Tortilla Soup

Serves 6-8

Printable Recipe

2 Tbsp olive oil

1 red bell pepper, diced

1 green bell pepper, diced

1 white onion, diced

3 cloves garlic, minced

1/2 tsp cumin

1/2 tsp chili powder

1/2 tsp garlic powder

3 Tbsp tomato paste

4 cups chicken stock

2 cups water

Salt and pepper to taste

2 Tbsp butter

2 cups shredded roasted chicken (already cooked)

Optional toppings: queso fresco, avocado, cilantro, jalape�o

In a large pot, heat olive oil over medium heat.  Add bell peppers and onion, and season with salt and pepper.  Let cook for 5-7 minutes, stirring briefly.  Add garlic, and cook for another couple of minutes.  Add cumin, chili powder and garlic powder, and cook for another 5 minutes.  Season to taste with salt and pepper.  Stir in tomato paste until vegetables are coated, and saut� for another couple of minutes.  Add chicken stock and water and bring to a boil.  Lower heat, and let simmer for 10-15 minutes.  Again, season to taste with salt and pepper.  Turn off heat, and with an immersion blender*, puree soup until it reaches your desired consistency (I like mine slightly chunky still).  Stir in butter and chicken, and turn heat back to low, cooking until butter melts and chicken warms.  Serve hot with optional toppings.

*If you do not have an immersion blender, you may ladle soup into a blender, returning it to the pot once blended.  You also do not have to blend the soup at all if you prefer a chunkier tortilla soup.

*Many of you helped me realize I didn't mention anything about the tortillas.  Doh!!  I like to crisp mine up and then add them to the soup while serving.  Below is how I do it, but it's pretty easy to change up (i.e. you may use flour tortillas or different spices).  

Crunchy Tortilla Strips

Makes 2 cups

Printable Recipe

6 small corn tortillas

1 Tbsp olive oil

Chili powder

Garlic Salt

Salt and pepper

Preheat oven to 350.  Slice tortillas into small strips and place in bowl.  Add olive oil and desired amount of spices.  Toss until combined.  Place on baking sheet and cook (shaking the pan a few times to prevent from burning) until golden and crispy, 15-20 minutes.

Apples for CBC Weekend Morning Show!

This morning on CBC's Weekend Morning Show with host Terry MacLeod, I made the following dishes using wonderful local apples from Wiens Farm, Piccola Cucina shells, and other local ingredients.

Fruit Platz
1 1/4 c. flour
3/4 tsp. baking powder
1/2 tsp. salt
1 tsp. sugar
1/2 c.butter (Notre Dame Dairies)
1 egg yolk (Nature's farm), beaten with
2 tbsp. milk (or a little more)

Sift flour, baking powder, salt and sugar together. Cream butter, add sited ingredients and blend. Combine egg yolk and milk, add to butter mixture and mix. Press into a greased 11" x 7" pa. Press 3 cp apple wedges, 3/4" thick (any fruit you like) I use about 5 apples, sliced and pressed in.

Combine:

3/4 c. sugar, 1/2 c. flour, 1/4 to 1/2 tsp. cinnamon (opt.) about 1/4 c. butter (or less) to make a crumb topping. Can sprinkle with almond slices (opt.) Sprinkle crumbs over fruit. Bake at 375 degrees F. oven for 50 minutes or until apples are done. Serve warm with ice cream, whipped cream, or plain. Good cold, also.

For rhubarb I sprinkle a bit more sugar & a bit of mixed in flour because of the tartness and juice.

Market Apple Pie

1 Piccola Cucina shell (sweetened or unsweetened, available often at St. Norbert�s Farmer�s Market but also at Co-op stores and Vita Health)
5 tart apples, cored and cut into wedges
1/4 cup flour
1/2 cup sugar
pinch salt
cinnamon, to taste
1 tbs butter, crumbled
Optional:  1 tbs Ras El Hanout Or 1/2 tsp Thyme

Bake Pie crust according to the directions.  Mix apples and remaining ingredients together and place in baked pie shell.  Bake for 30 (+/- at 350�F)

Enjoy!

Rapunzel Cake

I am all birthday caked out.  My daughter Etta turned 4 on Monday, and she's only been anticipating her birthday since, oh I don't know, a few minutes after turning 3??  And, by the way, she's pretty convinced she'll turn 5 next week.  She is NOT understanding my explanation of a year!  I started out all patient and kind with my words, and now I'm so exhausted that I just say, "Etta!  A year is a long, long, long, long, long, long, long, long time.  You will feel like you are 4 forever.  And p.s. Christmas is far away too."  (Even though OMG no it's not.)  As a kid, I always thought it was so weird that my mom didn't seem to care about her birthdays BUT NOW I GET IT.  

Alright, birthday pessimism aside, I really did enjoy making her Rapunzel cake!  I had never worked with fondant before and I was terrified.  However, I found by using lots of powdered sugar to help roll it out and keeping what I wasn't using covered with a damp towel, it was pretty easy to use!  Of course, I have not mastered making it look smooth (I also don't have any fondant tools), but for this cake I was lucky because I was scoring the sides anyway to make it look like a tower.  I used white fondant and then sprayed the cake with this Silver Color Mist.  I used colorful fondant and a little fondant mold for the flowers, vines and birds.  Then, I used a tube of yellow frosting for her hair.  

One thing I would have done differently - more buttercream inside!  No one really likes to EAT fondant, and I found when I cut the cake the fondant took the buttercream with it.  I would have sliced each layer and slathered buttercream inside to ensure each bite had enough.

Finally, I followed this recipe for the cake.

Have great weekends!

Slow Cooker Enchilada Orzo

Is anyone else excitedly pulling out their slow cooker in anticipation of fall?!  I am, however I pull it out all year long (best tool for when it's hot and humid outside).  The other day I was obsessing over crockpot recipes when I found this one and decided to make it right away.  The best part?  I had all the ingredients!  Because more than half of them are canned... easiest thing ever.  Also, most delicious thing ever.  We served it as a side at a BBQ but it would also be perfect for the main dish with a salad or green veggie.  And my two-year-old ate it!  Success!

Ok, back to giving myself M&M's for going pee pee in the potty in an attempt to get that two-year-old interested...  

Slow Cooker Enchilada Orzo

Recipe adapted from here

Serves 6-8

Printable Recipe

1 15 oz. can fire roasted tomatoes

2 15 oz. can mild enchilada sauce

1 4.5 oz. can green chiles, drained

1 15 oz. can black beans, drained and rinsed

1 15 oz. can corn kernels, drained and rinsed

1/2 cup vegetable broth, or more as needed

4 oz. cream cheese, cut into cubes

1 heaping cup shredded Mexican cheese

2 cups uncooked orzo

Salt and pepper to taste

Optional toppings: cilantro, avocado, jalape�os, green onions

Place tomatoes, enchilada sauce, chiles, black beans, corn, vegetable broth, cream cheese and shredded cheese in the slow cooker and stir to combine.  Cover, and cook on high for 3 hours.  Add orzo and cook for another 30 minutes.  Add more vegetable broth if necessary.  Season to taste with salt and pepper and serve with optional toppings.

Healthy Weeknight Meals Workshop

Burnaby Food First is pleased to announce a new workshop!



Healthy Weeknight Meals

Wednesday, September 14, 2016

6:30 pm to 8:30 pm

Brentwood Community Resource Centre (2055 Rosser Avenue / Burnaby - map) 



Join holistic nutritionist Meghan Cooke to learn about affordable, fast, and healthy recipes for weeknight meals! Children are welcome.



To register, please contact Meghan at (604) 209-2404 or by email.



Register as soon as possible, as there are limited seats available. Parking is limited; please consider taking transit, biking, or walking.

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Enjoy Burnaby Food First workshops? Want to get involved as a volunteer?



Check out all the great ways you can get involved. All are welcome, and we'd love to have you on board! For more information, send us an email.

Whole Foods Market & You: Helping the Environment and Burnaby Food First

Every time you shop at Whole Foods Market in Burnaby until the end of September, you have an opportunity to support Burnaby Food First. All you have to do is bring your own shopping bag, and then tell the cashier you'd like to donate the cost of a bag to Burnaby Food First.

Whole Foods Market partners with schools and non-profits through their Bag Refund Donation Program to help raise money for important community causes. At the register, customers have the option to receive the bag refund as cash back off their receipt or to donate it to one of three designated organizations each fiscal quarter.



The donations we receive between July 4 and September 25, 2016 will contribute to Burnaby Food First projects. Every little bit helps!



To receive updates on our projects and upcoming community workshops, check back often or subscribe to our email list.

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Enjoy Burnaby Food First workshops? Want to get involved as a volunteer?



Check out all the great ways you can get involved. All are welcome, and we'd love to have you on board! For more information, send us an email.