“Are you a vegan?”
“Are you a vegetarian?”
No. I just don’t eat as much animal proteins as I used to.
“So where do you get your protein from?”
Plant-Based Protein Chart
Except where otherwise noted, content on this site is licensed under a CC BY-NC-ND 4.0 license. This means you are free to use my work for personal use (e.g., save the file to your computer or share via social media) as long as you do not modify the image or use the image for commercial purposes ($).
Original posting is from Dana McDonald RD LD aka the Rebel Dietician.
“There was no significant difference in weight change among participants matched vs mismatched to their diet assignment,” the researchers wrote. There was also no DNA/diet interaction for waist circumference, body mass index, or body fat percentage.
“I had this whole rationale for why these three [DNA variants] would have an effect,” said Stanford’s Christopher Gardner, co-author of the $8 million study. He previously led a smaller study, in 2010, finding that overweight women whose genotype matched their diet lost 13 pounds in a year while those who were mismatched lost just over 4 pounds. “But let’s cut to the chase: We didn’t replicate that study, we didn’t even come close. This didn’t work.”
The source article can be found here.
Beware of companies selling you stuff based on junk science.
It’s important to provide information on the healthfulness of food choices, rather than to simply recommend decreasing portion sizes.
Small number of subjects but a crossover design RCT.
Portion sizes and food choices matter.
(so if you go out for Tex Mex eat half the number of tortillas you usually eat and take home half of what’s on your plate for another meal).
Nothing of importance is ever achieved without discipline. I feel myself sometimes not wholly in sympathy with some modern educational theorists, because I think that they underestimate the part that discipline plays. But the discipline you have in your life should be one determined by your own desires and your own needs, not put upon you by society or authority.
We all know better, but we don’t choose better. I was a cokehead, a heroin addict. At night you get coked up knowing you’re going to feel terrible in the morning. You have to make the habit of doing what’s difficult now to make you better. It’s easy to do the right thing when you’re used to it.
I named this soup Unoriginal because there’s really nothing original about cabbage soup. It could just as easily be called What’s in the Fridge Soup because I had a small head of cabbage that needed to be eaten. There were two halves of two different peppers and half an onion. What do you do with these odds and ends?
Something happened to me this summer. I was a lapsed vegetarian for over 30 years and in the beginning of August I got serious about my diet (again). Kyrie credits his diet for the recent Celtics winning streak. Clearly something is happening to a lot of people. It’s not just me.
Choose better. Losing 200 pounds was not easy. Regaining 40 pounds was easy. Making the right food choices? Trust me, it’s easier than you think.
1 Tbsp extra virgin olive oil
1 clove garlic minced
1/2 large onion, thin sliced
2 carrots, peeled cut into coins
1 stalk celery sliced thin diagonally
1/2 each red and green bell pepper, slice
1 cup frozen corn
7 oz canned diced tomatoes with juice
1 small head green cabbage sliced
1 quart organic vegetable broth
1/2 Tbsp paprika
1 tsp dried oregano
1/2 tsp dried thyme
Salt and pepper to taste
- In a medium size pot heat the olive oil.
- Everybody (except tomatoes, corn and broth) in the pool in the following order: onion, carrots, celery, peppers, garlic, cabbage.
- Saute until the cabbage wilts, add herbs, salt, and pepper.
- Add vegetable broth and tomatoes. Bring to a boil, then reduce heat to simmer.
- Simmer partially covered for 30 minutes. Add corn and simmer an additional 5-10 minutes.
It’s been really interesting getting used to the new ingredient selection and price differences at the grocery stores since moving from New Orleans to Nashville. One major difference is that canned goods at Kroger are almost half the price of the canned goods at the local grocery store that I used to frequent.
I personally have not tried this recipe but the pictures look awesome and I wanted to “bookmark” the source. I’ve been following Budget Bytes for some time and Beth does a great job.
Besides the beans, tomatoes and pictures what caught my eye was the comment on the food cost differential by geography. Why should canned beans be twice the price in one city versus another? Dynamic pricing and profits. Simple answer.
Beans are cheap. And beans are cheaper in Oklahoma too.
I’ve spent most of my life working in various areas of the life insurance industry. Currently I am back where I started over 41 years ago as an underwriter specializing in mortality risk assessment. My job is to understand what kills people. Sounds simple but it’s not that simple. As a creative and destructive species people have figured out a myriad of ways to kill themselves. When someone applies for life insurance I figure out what is most likely to kill them and charge an appropriate rate for the risk. I really like what I do. Each and every day is another opportunity to learn and improve.
I also love to cook. The Boss has to declare a No Cook Night otherwise I will cook. This love started early watching my father cook supper every night. Dad was a great cook and I had a role model from the beginning. One day I asked him
“Why do you cook?”
“You’ve tasted your Mother’s cooking. Survival.”
Eat to live. Not live to eat. For me, this was a hard lesson learned. Before the age of 20 I weighed over 370 pounds. I’ve used 370 as my highest weight but it could have been higher. I stopped weighing myself because I really didn’t want to know how heavy I was. The story of how is for another time but suffice to say I managed to lose 200 pounds by the time I turned 21. As the years have passed my weight has slowly crept up. I’m proud to be near 190 pounds and approximately 180 pounds lighter than my personal peak. Eat to live, not the other way around. I’ve learned not only how to lose weight but how to keep the pounds off.
I’m a published writer. It’s been decades since I’ve published any of my writing but I’m still a published writer. I maintain two blogs and a journal. This short piece started in my journal and ended up public. This food blog got started to share family recipes. Over time it has changed to the point where I now describe this blog as a food memoir. Now I’m beginning to think the description should be changed again. There is a lot more space devoted to nutrition science which used to be posted on my other blog. For now though, food memoir still works.
One of the fascinating things about writing here is how the recipes are not the dishes I grew up with eating my Dad’s cooking. You also won’t find a lot of the recipes I made years ago for my own family. Some family favorites are here but not many Box Project recipes. For example I pulled one of my “favorites” from the box, handwritten on a white lined 3 x 5 index card. It’s an old James Beard chicken recipe that is delicious. When was the last time I made this dish? I can’t remember. I suspect that many of the recipes I considered to be family favorites I no longer make. What I’m learning is I don’t cook nor eat the same as I did when I was younger. As Dr. Wareham says you start with one good habit at a time. I say you also stop one bad habit at a time (but I did quit smoking, drinking Jack, and start running all at the same time).
The writing, research, and recipes that end up here are mostly where I am at now. And that’s fine. There’s a pot of Vegan Chili Beans on the stove as I’m writing. Defiinitely not a family favorite recipe from the past. But it might just become a family favorite for now and the future.
The chart above is reproduced from the source article and demonstrates prevalence of type 2 diabetes in the respective populations. Original source reference is also documented in the source article.
Stay as thin as you can as long as you can.
Your pancreas will thank you.
Followed over time, vegetarian diets were associated with a substantially lower incidence of diabetes, indicating the potential of these diets to stem the current diabetes epidemic.
We see the same step-wise drop in rates of another leading killer, high blood pressure. The greater the proportion of plant foods, the lower the rates of hypertension, and the same with excess body fat. The only dietary group not on average overweight were those eating diets composed exclusively of plant foods, but again there was the same incremental drop with fewer and fewer animal products. This suggests that it’s not black and white, not all or nothing, any steps we can make along this spectrum of eating healthier may accrue significant benefits.
Each and every meal is a choice. Make good choices. In my 20’s I pursued a vegetarian lifestyle for about two years. Towards the end of that period I was eschewing dairy and eggs. Then I stopped my veggie ways. The reason? I missed pizza. The lessons learned however were not lost. I thoroughly enjoy meatless meals now but if I want a piece of dead cow, I’ll eat dead cow.
Try not to get caught up in right vs. wrong. Use your common sense. Do not become the woman who fed her 11 month old nuts and fruit. Just nuts and fruit!
Make wise, informed choices. Understand as I have your need for calories decrease with age. You have to eat less the older you are. Strive towards more plant based meals and you’ll be OK. Just don’t get too fruity or nutty about it all.