Time Restricted Eating Diets Don’t Work

The study, published online in JAMA Internal Medicine by Dylan A. Lowe, PhD, also of UCSF, involved 116 participants who were randomized to a 12-week regimen of either three structured meals per day or time-restricted eating, with instructions to eat only between 12:00 pm and 8:00 pm and to completely abstain from eating at other times.

Time-Restricted Eating Shows No Weight Loss Benefit in RCT – Medscape – Oct 01, 2020 — https://www.medscape.com/viewarticle/938433#vp_2

Despite the lack of evidence I intend to continue my time restricted eating strategy. I do not eat anything between the hours of 10:00 PM and 7:00 AM.

White Bean and Sweet Potato Stew

Sunday is a good Beanday. A day of rest. Maybe a few, but not too many errands. Hang out the rest of the day at home and make a pot of beans for the week.

This morning I was compiling a dried bean inventory so that I wouldn’t buy more of what I already have on hand. My beans are in various containers in the pantry and on the kitchen counter. Some packages of dried beans are unopened. My quick inventory told me I had green split peas, adzuki, black beans, black eyed peas, red and brown lentils, chickpeas, pinto, mayacabo, white beans, and an unidentified variety which I had to research to figure out I had Cranberry beans!

The white beans were stored in a plastic baggie and fearing they may have been in the pantry since the last time I made Wing and Leg Navy Bean Soup I thought I would cook them. After a triple rinse I quick soaked them (rinse, drain, pour boiling water over all and cover for one hour). Drain again, cover with fresh filtered water, a little onion powder, garlic powder, one bay leaf. Bring to a boil, reduce heat to super low, and simmer for several hours.

Now I had a pot of beans before deciding what dish to make. After exhausting the possibilities I decided upon a White Bean and Sweet Potato Stew. My inspiration came from the same source as Spanish Style Lentils. So if you’re a visual learner, here you go:

Here’s a link to the original recipe – https://spainonafork.com/spanish-white-bean-and-sweet-potato-stew-recipe/

Here’s what I’ll eating all week.

  • 2 T olive oil
  • 1/2 large sweet onion, diced
  • 1 green pepper, diced
  • 3 cloves of garlic, minced
  • 2 carrots peeled and cut into chunks
  • 1 cup canned stewed tomatoes
  • dash apple cider vinegar
  • 3 cups cooked white beans
  • 1 large sweet potato peeled and cut into chunks
  • 1 bay leaf
  • 2-3 cups organic vegetable stock
  • 1/2 tsp smoked paprika and 1/2 tsp regular sweet paprika
  • freshly ground black pepper and salt to taste
  1. Heat the olive oil in a medium sized stock pot
  2. Add the onion, bell pepper and carrot. Saute until the onion is translucent. Add garlic and both paprika powders. Saute briefly for about a minute.
  3. Add the tomatoes, vinegar and simmer for five minutes. Break up the tomatoes with a wooden spoon. Continue to simmer until the mixture thickens.
  4. Add the beans, sweet potato, and two cups of broth. Bring to a boil, then reduce heat to low. Simmer covered for around 30 minutes. Check and stir throughout this process and add more broth to desired thickness and to prevent sticking/burning of the stew.
  5. When the potatoes are tender the stew is done. Season to taste with freshly ground black pepper and salt.
  6. Makes approximately six large servings.

Now I need to figure out what to make with the butternut squash I baked in the oven.

Spanish Style Lentils

I always wondered how they make lentils in Spain. So I went You Tubing.

Then my mind wandered and thought “I wonder if this chef has a website?”

Of course he does. https://spainonafork.com/classic-spanish-lentil-stew-recipe/

And since I’m feeling lazy today (while giving credit where credit is due) check out either the video or website for ingredients and instructions for the Classic Spanish Lentil Stew, known in Spain as Lentejas.

My tweaks:

  • no red pepper because I didn’t have one in the fridge
  • only two cloves of garlic plus granulated garlic to taste
  • 1/2 cup canned stewed tomatoes instead of tomato sauce (adds sweetness)
  • 2 carrots instead of one (because I like carrots)
  • 2 bay leaves instead of one
  • One quart organic vegetable stock instead of five cups (thicker stew, less soupy)
  • 1/2 tsp smoked paprika and 1/2 tsp regular sweet paprika (watch that smokey paprika because it can be quite strong and overpowering)
  • no added salt

This is an excellent recipe if you are gradually adding vegan dishes into your diet.

The Boss liked it.

Beans for Breakfast – 02.13.22

There is reliable research that suggests that older adults need slightly more protein than younger adults do. A somewhat higher protein intake, especially when combined with resistance training can build muscle in older adults. This increased muscle can help to offset the muscle loss that is a part of the aging process. Muscle loss can increase the risk of falls and keep older people from doing the tasks they’d like to do.

Protein for Older Adults
February 03, 2022 The VRG Blog Editor – https://www.vrg.org/blog/2022/02/03/protein-for-older-adults/

I’ve lost those extra stubborn muffin top pounds. A dental procedure has limited my diet to soft foods. Peanut butter and soft whole wheat bread has been my savior the past few days. Cooked smashed beans too.

Breakfast today was cold cereal soaked in soy milk for about 10 minutes. Soggy cereal never tasted better.

I might make some Vegetarian Badass Black Eyed Peas – 2022 to have for the next few days. Filling, nutritious and smashable.

While no one ever said “I love going to the dentist” the silver lining is I’m back in my skinny jeans.

Applesauce anyone?

Chickpea and Cabbage Soup

There was a head of green cabbage in the fridge that needed to be cooked. So I made a simple saute of cabbage, onions, carrots and garlic then put the entire veggie mix back into the fridge for another day. I spend quite a bit of time being creative with food items in the pantry/freezer/fridge in preparation for massive food shortages in the near future. My WFH coworker likes soup for lunch and I’ve frozen single servings of different soups so we could have different soups together for lunch.

This soup starts with leftover sauteed cabbage. You can always make this soup by starting with a veggie saute if you don’t have leftover cabbage. I always have vegetable broth in the pantry and there were cooked chickpeas in the freezer.

My inspiration came from https://www.thefullhelping.com/spicy-cabbage-chickpea-soup/#recipe but the two recipes are not really the same. The quantities here make about two servings. I didn’t want to make a lot in case I didn’t like it (I liked it).

Accidentally Vegan Chickpea and Cabbage Soup

  • 2 cups leftover green cabbage and vegetables
  • 1/2 teaspoon sweet paprika
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon cumin
  • 2 cups organic vegetable broth
  • 2 cups cooked chickpeas (or one can, drained and rinsed)
  1. Everyone into a small pot
  2. Bring to a boil, then lower heat to simmer.
  3. Simmer for about 30 minutes
  4. Makes about two servings

Tips

Salt and pepper to taste. Adjust the quantities of spice to taste also. I tossed in some extra garlic powder because I like garlic. Red pepper flakes or hot sauce if you’re into spicy. Subbing pasta or rice for the chickpeas would work nicely (if you can’t or won’t eat beans). This soup freezes well.

How to Eat More Plants

Start here – https://d-belardo-md.medium.com/top-tips-for-transitioning-to-a-plant-based-diet-or-how-to-just-eat-more-plants-57285947bb68

Originally from New York, Dr. Belardo relocated to Philadelphia after college to start her medical career.  She earned her medical degree (MD) from Drexel University College of Medicine, then completed her 3 year Internal Medicine Residency at Temple University Hospital where she became board certified in Internal Medicine in 2017.  Dr. Belardo completed her 3 year Fellowship in Cardiovascular Disease at Lankenau Heart Institute in 2020.  She is dedicated to being a cardiologist that in addition to traditional medicine, focuses on lifestyle modification, and evidence based nutrition, in order to prevent heart disease. Dr. Belardo is a Preventive Cardiologist in Newport Beach California.

https://www.daniellebelardomd.com/about

If you come here often you’ll notice I am not about reinventing the wheel. When I find useful information I pass it along with full credit to their authors. The tips listed by Dr. Belardo are not new news but may be very useful for your individual health improvement goals.

At Xmas I was at my favorite DIL’s house in Owasso OK (don’t tell Chelsea). While making a cup of coffee I noticed the packaging on a loaf of private label bread that boldly pronounced

A Plant Based Food

A study by the Innovation Center for U.S. Dairy revealed 7% of Americans surveyed believe chocolate milk comes from brown cows.

I guess we have to tell people bread comes from plants.

Lentil Recipes – The First Mess

Attention readers: I take no credit for these recipes and I do not get compensated for highlighting this or any other blogger’s work on my site. This is another Giant Electronic Sticky Note that serves as a reminder to try these recipes because I love lentils.

Here’s the link: https://thefirstmess.com/2021/10/08/lentil-recipes/

Laura Wright is a vegan cookbook author and blogger based in the Niagara region of southern Ontario, Canada. She just posted a link to 25+ of her lentil recipes which can be accessed at https://thefirstmess.com/. I have linked to Laura’s earlier collections 25 Vegan Soup Recipes – the First Mess and 25 Vegan Chickpea Recipes – The First Mess. Oops I almost forgot about 20 Sweet Potato Recipes – The First Mess too.

I’m at the age where I need more Giant Electronic Sticky Notes to remember stuff. I need reminders and other mental prompts to tell me I own Laura’s cookbook and need to fix some of her recipes. This post makes four Giant Electronic Sticky Note reminders to myself to expand my vegan and vegetarian meals beyond my world famous Wheat Germ Veggie Burgers.

Which reminds me. I should post my latest Chickpea and Sweet Potato Stew experiment. (If my chickpea stew is not a link that means I’ve not posted it yet).

Keep a Journal (not just about food)

“Keep a diary or journal. Record your reflections on your life experience in a journal. You will find this simple practice to be invaluable in your quest for wisdom.”

Warren Bennis (March 8, 1925 – July 31, 2014) was the distinguished professor of business administration and founding chairman of the Leadership Institute at the University of Southern California’s Marshall School of Business. He has advised several U.S. presidents and more than 150 CEOs. Bennis is author or coauthor of more than 20 books on leadership, change, and management.

The spirit of the writer is different from the spirits of other artists. Writers are quirkier. Maybe not as quirky as painters or the artist who builds things out of toothpicks. These artists qualify as top of the heap quirky. The spirit of the writer who has lost 200 pounds and kept (most of it) off for nearly 50 years also qualifies for top of the heap quirky. The Digital Truth Machine display showed 176 one week ago. So I went to my journal searching for the raw truth. Well, I found things like “the weather got hot back home in Oklahoma and there’s nothing like a really cold beer on a hot day…” Trouble in Paradise.

I didn’t realize just how many bad habits I allowed back into my life. My own words should have been enough to make me stop and change. But knowing what to do and actually doing it are two different things… Before our Colorado trip I was 168.

7/18
Last night M&M’s and some chocolate drizzled popcorn. I woke up this morning tipping the scale at 170. I’m not sure how much longer I can cheat like this and not gain any weight but I’m sure enjoying whatever time I have before I need to start restricting certain foods and drinks.

8/19
Well maybe I need to hit the panic button. Last night I snacked, drank beer and managed to stay clear of ice cream. Surprisingly I am lighter this morning and I feel fairly thin despite my lack of willpower. After a year of stringent measures I lack the discipline to avoid beer. Again, if it’s not in the house it’s much easier to avoid consumption. Lesson learned, over and over again.

8/22
It’s been nearly three months since our Colorado vacation where I abandoned all self-discipline and started drinking beer again. I managed to put on three pounds last month while boasting that my weight hadn’t changed a month ago. I’m not close to hitting the panic button but we all know why I’m gaining weight.

8/23
I put on four pounds in less than a week.

On 9/11 I hit The Panic Button.

Let’s count how many Gary’s Rules for Weight Loss got ignored. Eat only when hungry. Portion control. Snack but not too much and only healthier foods. Beer, sugary and other things you shouldn’t have in the house got into the house. My journal and fading memory produced the following list of what I did to myself: dairy whole milk, full fat yogurt, beer, wine, Cheez-Its, peach cobbler, potato chips, beer, granola bars, M&M’s, cookies, cakes, brownies, beer, AND a half gallon of ice cream that was purchased for a Tiny Human visit that ultimately got consumed by the Big Human. I had stopped keeping a food journal. There might have been other food and drink that I’ve forgotten about.

Welcome to my world. I need to ensure the new suit I just bought for a wedding in November won’t require alterations.

Finally Feeling Normal

Monday I restarted a food diary. The recollection of my indiscipline over the past several months plus a recent online article on this topic reminded me of the effectiveness of writing down what you eat especially if you want to lose weight or maintain what was lost. Put simply I’ve been bad. Time once again to get better at what I need to do. Two months ago I wrote “I’m not sure how much longer I can cheat like this and not gain any weight but I’m sure enjoying whatever time I have before I need to start restricting certain foods and drinks”.

The scale read 176 a few days ago.

I hit The Panic Button.

At the present I am walking a tightrope between normal and overweight.

The struggle continues. But sometimes I plug in the old numbers to remind myself of the old me.