Hidden sugars and a new yummy recipe!

These 7 Foods Hide MASSIVE Sugar

It’s hard to avoid sugar when many common foods secretly contain loads of it.

You know that eating an excess of sugar will derail your fitness progress and quickly lead to an increase in body fat, but recent studies are proving that sugar is much more dangerous than we once thought.

Your risk of heart attack doubles when 20 percent or more of your calories come from sugar, according to a new study published in JAMA International Medicine.

That is no joke! So with obesity and heart disease on the line, let’s uncover the 7 common foods that you didn’t know contain sugar.

1. Fruit Yogurt
Yogurt is packaged and marketed as a diet food for women, which is outrageous. The pretty little packages may be low in fat, but just one serving contains a whopping 19 grams of sugar.

2. Pasta Sauce
This one may come as a surprise, since pasta sauce is considered to be a savory food, but alas, it has loads of sugar hiding in it. For every half a cup of store bought pasta sauce you’re ingesting 12 grams of sugar.

3. Agave Nectar
Many think of agave nectar as a free pass, since it has been so cleverly marketed as a health food, but sadly this sweetener is just as dangerous as white sugar. Agave nectar is 85% fructose.

4. Dried Fruit
Yes, even our fruit isn’t safe anymore. Most companies are adding extra sugar in with their dried fruit, making it as sweet as candy. Just 1/3 of a cup contains 24 grams of sugar.

5. Granola Bars
It may boast wholesome, whole grains on the package, but your favorite granola bar is hiding a sickly sweet secret. The average packaged granola bar contains 12 grams of sugar.

6. Energy Drinks
When you need an afternoon pick-me-up, think twice before reaching for that energy drink. Mega energy drinks contain up to 83 grams of sugar.

7. BBQ Sauce
There’s a reason that those BBQ chicken wings are finger licking good…all that sugar it’s hiding. A 2 Tablespoon serving will set you back 13 grams of sugar. Start eliminating the sugar-packed foods in your diet today. Your body and your heart will both be in better shape for it.

Simple Fruit Dessert

Eat too much refined sugar and you’re headed for obesity and a host of diseases. So what should you do with that sweet tooth of yours? Turn to nature’s candy: fresh fruit. This dessert is very simple, and oh-so-sweet. Use fresh, local, organic fruit for optimal taste and nutrition.

Servings: 4

Here’s what you need…

• 1 small watermelon, chopped
• 1 cantaloupe, seeded and chopped
• 1 mango, pitted and chopped
• 1 cup fresh blueberries
• 1/4 cup fresh mint, minced

1. Chop the fruit into small, uniform cubes. Combine the ingredients in a large bowl, then scoop into small cups. Enjoy!

Nutritional Analysis: One serving equals: 127 calories, 1g fat, 33mg sodium, 30g carbohydrate, 4g fiber, and 3g protein.

A yummy recipe for the summer!

Mediterranean Lettuce Wrap

This wrap is savory and refreshing, and is the perfect meal to get you beach ready. I recommend roasting your own bell pepper, since most store bought roasted bell peppers are packaged in oil. To do so simply throw it on the grill until soft and then peel the skin after it cools. Servings: 1

Here's what you need...

• 1 large leaf of lettuce
• 2 slices lean turkey
• 1 roasted red bell pepper, cut into 4 segments
• 2 tablespoons garlic hummus
• 1 tablespoon olive tapenade

1. Lay the lettuce leaf flat and spread with 1 tablespoon of hummus. Place the turkey slices on the lettuce and spread with remaining hummus. Sprinkle the olive tapenade over the turkey and top with the roasted bell pepper.
2. Wrap the lettuce, use a tooth pick to hold it together.

Nutritional Analysis: One serving equals: 170 calories, 6g fat, 15g carbohydrate, 5g fiber, and 15g protein.

South-Of-The-Border Chicken & Rice Soup

Another yummy, healthy recipe from Dr. Dan!

South-Of-The-Border Chicken & Rice Soup

A bowl of this homemade soup is a wonderful meal to enjoy during the holidays. It's low carb and filled with protein and veggies to power your day and curb your cravings. Best of all it's made in the slow cooker, so preparation is quick and easy. Servings: 8

Here's what you need...

• 2 organic, free range chicken breasts
• 1 (28oz) can diced, fire roasted tomatoes
• 1 (4oz) can green chiles, chopped
• 1 yellow onion, chopped
• 2 cloves garlic, minced
• 1 head cauliflower, shredded
• 32 oz organic, free range chicken broth
• 2 teaspoons ground cumin
• dash of sea salt and pepper
• 1/4 cup fresh cilantro, chopped
• 2 avocados
• Tajin seasoning for garnish

1. Combine all of the ingredients, except the cilantro, avocado and tajin, in a slow cooker. Cover and cook on high for 3 hours.
2. Remove the chicken breasts from the slow cooker. Shred with a fork and then return to the slow cooker.
3. Garnish each bowl with a sprinkle of cilantro, a few slices of avocado and a dash of tajin. Enjoy!

Nutritional Analysis: One serving equals: 153 calories, 6g fat, 321mg sodium, 14g carbohydrate, 7g fiber, and 10g protein.

A healthy recipe for a yummy spread

 From Jean - who finds us the best recipes! Thanks!

 

Vegan Green Pea and Walnut Spread

This spread is really delicious and very easy to make. It makes a great appetizer with some crackers and would also be good as a dip on a party.

Yield: 2 cups
Ingredients:

• 1 package frozen peas, thawed (21 ounce / 600 grams)
• 1/2 cup walnuts chopped
• 1/2 cup plain soy yogurt
• 1 heaping tablespoon soyanaise
• 1 lemon or lime zested and juiced
• cilantro or coriander
• salt and pepper to taste
• crisp crackers

Directions:

1. Thaw the peas and optionally lightly steam.
2. Allow to cool and place in a blender.
3. Shell and chop the walnuts.
4. Clean the cilantro or coriander and remove the thick stems.
5. Add the soy yogurt and soyanaise to the peas in the blender.
6. Puree to a smooth consistency.
7. Add the walnuts, lemon juice and zest and again puree to a smooth consistency.
8. At last add the cilantro or coriander and puree again.
9. Season to taste with salt and pepper.
10. Serve the the spread on flat crisps crackers or use as a dip for crudités.

Note
Recipe adapted from
http://blogs.sweden.se/food/2012/05/20/green-peas-and-walnut-dip-served-on-crisp-bread/

Recipe for Paleo Chicken Wrap - yum!

Thanks to Jean for sharing this. Sounds yum!

Paleo Snack Wrap:

 

1/2 cup chopped chicken,

3 Tbsp Fuji apples chopped,

2 Tbsp red grapes chopped,

2 tsp honey,

2 Tbsp almond butter.

 

Mix and wrap in a Romaine lettuce leaf.

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Yummy Low Carb, Gluten-Free Muffins

Low Carb Mini Muffins

Most baked goods are terrible for your waistline. Products made with refined flour, sugar and unhealthy fats should always be avoided. This recipe for mini muffins uses coconut flour, an alternative to wheat flour that is lower in carbs and free of gluten. Enjoy one for a breakfast on-the-go or as a quick snack. Servings: 24

Here's what you need:

• 6 eggs
• 1/2 cup coconut oil, melted over low heat
• 1 teaspoon vanilla extract
• 1/4 teaspoon almond extract
• 1/4 cup grade B maple syrup
• 1 lemon, zest and juice
• 1/2 cup coconut flour
• 1/2 teaspoon salt
• 1/4 teaspoon baking soda
• 1 cup organic, fresh blueberries
• 1/4 cup sliced almonds

1. Preheat oven to 350 degrees F. Grease a mini muffin pan with coconut oil.
2. In a medium bowl combine the eggs, melted (and cooled) coconut oil, vanilla and almond extract, maple syrup, lemon juice and zest.
3. In a small bowl, whisk the coconut flour to remove lumps, add salt and baking soda.
4. Mix the dry ingredients into the wet ones, then gently fold in the blueberries.
5. Fill each mini muffin tin to the top, then sprinkle with sliced almonds.
6. Bake for 30 minutes, then turn on the broil for 1-2 minutes (watch close!) to lightly brown the tops.
7. Allow to cool before removing from muffin tin. Store in an airtight container in the fridge for up to a week.

Nutritional Analysis: 84 calories, 5g fat, 55mg sodium, 4g carbohydrate, 1g fiber, and 2g protein

Let's Talk About the Big "O" - Going Organic Again

It has been a long time but things in my life are getting back to normal...or at least what normal is for me, just moderately nutty. Though Diane has done a tremendous job running CD with very little help from me for the past year, she has politely asked me (though I believe there may have been a slight threat or two and I detected a begging tone at times as well) to get back on here. So here I am in all my not-so-much infinite glory.  I hope that I can be of help to all of you even if it is just to bring the slightest smile to your face. 

As the new year started I had a my first breakdown in a very long time. (I realized I promised a smile and here I am talking about going over the deep end but bear with me for a bit). This happened after a my pain doc told me that I was getting charlie horses in my stomach when I bend over because of my fat and that I need to lose weight (and here I thought he was finally getting it after 4 years) and during a phone conversation with my sister who kept telling me I must go back to yoga because it will help me.

 

I went from zero to crazy town in the second that followed her statement.

 

I told her I would love to do yoga but at the moment I physically couldn't. I bawled about my frustration of being in pain 24/7 and fat on top of it. I blubbered about how useless I now feel and that there are papers and dryer sheets on my floor because I can't bend over to put them in the trash. I wailed that I wanted a better body and whimpered that I wanted to just go hide.  Finally I cried out I wanted to no longer live this ridiculously hard life.  (Yes, I brought out all the "wooers me" drama I could muster between sobs as my sister listened and ate her lunch).  

 

When I finally calmed down and as she still munched away loudly on her food she said,"Janet, you can only do one thing at a time and you can only control so much about this life you got".

 

So I asked, "Are you really eating carrots right now?"

 

At that we laughed at the fact that as I poured my heart out to her she kept on eating her lunch and waited patiently for me to finish my melt down.  That is exactly what I needed though and she knew it. It was then I knew I had to get back on track and do something about this disease in a way that I could have some control. It all came back down to the only control I truly have is what I am putting in my body. After almost three weeks, I do feel a little better.  I am not going to tell you I am miraculously cured but I'll take the little bit of extra energy and less stomach pain and be thrilled with that.

 

I am going to keep track of my trials and tribulations on the road to embracing the organic lifestyle and, I am sure, some mad threats of quitting and my guilty cheats (in order to publicly shame myself back on the diet) in my personal blog called "Living With Dercum's" (link below for those of you who want to see probably just how crazy I am) but I'll check in here with updates, tips and suggestions on this subject from time to time as well as resume my duties of helping Diane out with everything else CD does.

I know the gripes about going organic (believe me I have said them all) and they usually sound something like it is more expensive and hurts the average farmer, it is hard to find and/or an organic diet would not consist of foods I like. Well, I am here to say you would be wrong. Not entirely wrong but there are definite ways in making an organic diet and lifestyle work or even to make certain changes only on some products that could be hurting your bodies the most.

Let me address the above with some notes on each below. I'll get more and more detailed in other posts when I can or feel free to contact me directly at curedercums@gmail.com

• Too Expensive:
• Yes, going organic can be expensive but many supermarkets now carry their own brand which can be less expensive.
• If you live within 20 miles of a Trader Joe's I suggest a weekly or monthly trip is definitely in order. There store brands are cheap but delicious and the organic is generally only ten to twenty cents more on most items and sometimes are priced the same.
• Buy veggies when in season and freeze them. Most will last in the freeze up to 6 months. You can also throw a bunch together and cook in a broth them freeze and just add them to soups in the cold weather.
• Hurting the People Who Make Their Living Through Farming
• This is a tough one but think of it this way, the more the demand for organic product goes up, the more farmers will have to comply. The US is great with its bailouts that don't even truly help a majority of its population, so why can't we demand that they put our money to the one place it will help all citizens? They should help all farmers to get to better standards and practices and fewer toxins will be going into our bodies.
• Organic is Too Hard To Find
• Many grocers are making way for the organic foods either buy creating a Natural/Organic aisle or two like my local Stop & Shop has or placing the items side by side with regular items on the shelves.
• Research will be your best friend here. I am starting to compile a list of all the foods I have tried with a rating for cost, taste, convenience and whatever else I can think of. I will be glad to share and take suggestions.
• You Would Not Like the Types of Foods
• I beg to differ, my friend. I have been discovering some great finds that satisfy any craving I could possibly think of. I just ate my mid-afternoon snack which consisted of Trader Joe Organic animal crackers and a tangerine. Late July makes great organic crackers and Whole Foods has any cheese you can think of. There are chocolates and candies of every variety made with pure cane sugar. Pastas and rice (even white rice) are made in by many different brands.  The list is endless.
• Most foods actually taste better if they are organic.  The night I came hope and cleaned out all my cupboards to stock with my organic groceries from Whole Foods for the first time and opened up what I believe to be the first ever organic banana ever to pass these lips, I honestly moaned in great satisfaction at the taste of it.  It was amazing!
• Some Foods That You Should Always Eat Organically
• Thin skinned fruits or veggies. The toxins seep in easier on these foods especially one grown in the dirt like carrots and potatoes.
• Meats. Well, at least try to go with free-range or wild caught fish. Animals do not deserve to suffer to fill our bellies.

I won't bore you with anymore for right now but I hope that my meanderings help some of you out there.

Gentle Hugs and Much Warmth (to my fellow Northerners),

Janet

http://livingwithdercums.blogspot.com/

7 Days of Real Food

Dr. Dan has issued a challenge - eat only real food for a week.  (I'm pretty sure this is RAD approved!)

Here's an easy way to tell if your food is real or not: If your food can go bad, it's good for you. If your food can't go bad, it's bad for you.

Real food is fresh and unprocessed.

The Real Food Challenge

This real food challenge has the potential to change your body forever. Take the next 7 days to ONLY eat real food. One week is a very short time in the grand scheme of things, and I know you can do this.

Just try it for one week to see and feel the difference in your body.

The Rules

During the next 7 days you will avoid eating all of the following food items:

• Bread
• Grains
• Rice
• Crackers & Chips
• Packaged snacks
• Sugar & Corn Syrup
• Soda Pop
• Packaged Bars
• Baked Goods
• Candy

Here's a list of the real foods that you will eat instead:

• Seasonal, organic Vegetables
• Seasonal, organic Fruits
• Lean, organic meat, fish & eggs
• Nuts and Seeds

Those four categories of food can be combined into endless, flavorful combinations. Check out the following meal ideas:

Breakfast:Breakfast is the most important meal of the day. What you decide to eat when you first wake up will set the tone for the rest of your meals that day.

• Scrambled organic eggs, sliced tomato and a handful of seasonal berries.
• Half of a dressed avocado and a few slices of nitrate-free bacon.
• Pancakes made with coconut flour and topped with chopped nuts.

Lunch: Plan your lunch ahead of time in order to avoid turning to a fast food joint or vending machine. Pack your lunch the night before and carry it with you.

• Dark baby greens topped with chopped chicken breast and diced tomatoes.
• Albacore tuna (packed in water), mixed with finely chopped cucumber over cauliflower rice. (See recipe below)
• Turkey and Spinach Salad

Dinner: Dinner is the meal where most people splurge and eat far more calories than they should. Eating at home is the first step in reducing your dinnertime calories.

• Grilled white fish, sautéed spinach and almond bread.
• Baked chicken breast with steamed broccoli and quinoa.
• A big bowl of arugula topped with sautéed asparagus and sliced hardboiled eggs.

Grain-Free Rice

Just because you're giving your body a break from grains this week doesn't mean your dinner will be rice-less. Fresh, organic cauliflower makes the perfect base for grain-free rice. Serve with a side of lean meat and a fresh garden salad for a low carb, real food meal. Servings: 4

Here's what you need...

• 1 head organic cauliflower
• 1 Tablespoon coconut oil
• Salt and pepper

1. Wash cauliflower, discard the leaves, and chop into small pieces. Grate the pieces with a food processor.
2. In a large skillet heat the coconut oil over medium. Add the shredded cauliflower. Sauté for about 5 minutes, until tender. Season with salt and pepper. Serve as you would traditional rice.

Nutritional Analysis: One serving equals: 66 calories, 3g fat, 87mg sodium, 7g carbohydrate, 4g fiber, and 3g protein

A new recipe from Dr. Dan

Sounds like a yummy one as the weather gets colder. Enjoy!

Cauliflower, Kale and Chicken Sausage Bake

Here's a recipe that tastes like comfort food, but without the guilt. Kale is a nutritional powerhouse, filled with calcium, and numerous vitamins and minerals. Servings: 6

Here's what you need:

• 1 teaspoon olive oil
• 1 yellow onion, diced
• 2 garlic cloves, minced
• 3 cups kale, chopped
• dash of salt and pepper
• Pinch of each, dried: thyme, rosemary, tarragon, and parsley
• 4 links nitrate-free, chicken sausage, sliced into half moons
• 1 head cauliflower, cut into small florets
• 1/2 cup chicken broth
• 1 teaspoon lemon juice
• 1 cup fat free ricotta cheese
• 1/2 cup Parmesan cheese, shredded and divided

1. Preheat oven to 425 degrees F. Lightly grease a casserole dish with olive oil. Place a large pot of water to boil with a pinch of salt.
2. In a large skillet over medium heat, sauté the olive oil, onion, garlic, salt and pepper, dried herbs and chicken sausage. Mix well, and then add kale. Cover for about 3 minutes, until kale gets bright green and wilted, then remove cover. Sauté for an additional 3 minutes until everything is tender. Set aside.
3. Place the cauliflower florets in the pot of boiling water. Boil for 5 minutes, then remove from heat, drain, and return cauliflower to pot.
4. Add the kale mixture to the pot as well as the chicken broth, lemon juice, ricotta cheese and half of the Parmesan cheese. Mix will over medium heat until all has been incorporated.
5. Transfer to prepared casserole dish. Top with remaining Parmesan cheese. Cover with foil and bake for 15 minutes. Remove foil and bake for an additional 5 minutes.
6. Remove from oven and serve.

Nutritional Analysis: One serving equals: 238 calories, 10g fat, 584mg sodium, 14g carbohydrate, 4g fiber, and 18g protein

Fatigue Fighting Foods

A helpful article from Dr. Dan!

Have trouble getting started in the morning?
Feel sluggish in the afternoon?
Ready to crash come evening?
You're not alone.

Many people, especially women, are constantly suffering from a lack of energy. Fatigue can be caused by a number of different factors, but for many people, poor nutrition is to blame.

Since food is the body's fuel, how well you're able to perform during the day may be directly related to what foods you fill up with during meal and snack time.

When it comes to energy levels, foods and drinks that play the biggest role are carbohydrates, protein, water, and caffeine.

Here's how to include them in your diet:

Carbs for Energy
Your body needs some carbs. Yes, you heard it right. Carbs!

A combination of complex and simple carbs is what to aim for to get maximum benefit. Complex carbs are slower to burn and include foods like whole grains and starchy vegetables (squash, potatoes, carrots, and pumpkin). Whole grains that are high in fiber are what you need for sustained, long-lasting energy. Look for bread that contains two to three grams of fiber per slice.

For a healthy dose of simple carbs, stick with fresh, whole fruits.

Protein for Stamina
While carbs supply energy, protein is responsible for releasing the energy.

Protein is also essential for cell growth, the transport of nutrients and hormones through the body, healthy muscles, and a properly working immune system.

Be sure to eat a source of protein at each meal, whether lean meat, fish, poultry, beans, eggs, soy, nuts, or low-fat dairy.

Water for Refreshment
Essential to survival, water is also essential for energy.

When you consider that two-thirds of your body is made of water, you're reminded how important water is to health and wellness. Water helps to control your temperature, helps you digest food, lubricates your organs, and plays a major role in creating energy molecules.

If you're depleted of water, you probably feel depleted of energy. If you're dehydrated, you'll feel completely dragged out. Without enough water, your body will work overtime to re-hydrate itself instead of producing energy.

Caffeine for Stimulation
Caffeine is a stimulant that works by exaggerating the effects of your natural hormones, causing your heart to beat faster and your breathing to increase, making you feel more alert.

Perhaps you're one of the millions of people who drink one or more cups of coffee in the morning. If so, you know the powerful effect caffeine has to jumpstart your energy level.

Besides coffee, caffeine is also found in tea, sodas, herbs, and chocolate. Be aware that too much caffeine can make you feel jittery, interfere with your sleep, and cause dehydration.

The RAD diet

From the FDRS site:

WHAT YOU SHOULD EAT	WHAT YOU SHOULD NOT EAT AT ALL	WHAT YOU MAY HAVE IN MODERATION
PROTEINS
Chicken	Beef and other red meats-pork/ham/bacon, lamb (due to sialic acid and high fat content).	Turkey (due to sialic acid). Treat yourself on Thanksgiving, but otherwise refrain.
Fish (especially fish high in Omega 3 fatty acids, such as salmon—but watch mercury content)	Processed foods in general	Soy (tofu, soy sauce), due to the high phytoestrogen content. Soy is also hidden in many processed foods in various forms (lecithin, soybean oil).
Beans—black beans, chick peas, lentils, hummus, etc.
Eggs (preferably egg whites), Whey Protein Powder
DAIRY
Almond, rice, coconut or hemp milk (not technically dairy, but a good substitute. Watch fat and carbs)	Milk, cheese, yogurt, ice cream, butter (organic only, if you must eat a little, choose harder cheeses). Dairy contains the same sialic acid found in beef.	Coconut-based yogurt, ice cream, and coffee creamer.
FRUITS AND VEGGIES
With Fruits and Vegetables—the more color variety, the better for nutrients and antioxidants. Watch the sugar/carbs in fruit if diabetic.
GRAINS AND CARBS
Whole grains, such as brown rice, wild rice, quinoa, farro, teff, millet, and buckwheat	Simple carbs—white flour, white potatoes, white rice—that spike insulin levels	Ready to Eat Cereal—it is inflammatory due to high acidity and sugar
Sweet potatoes	Wheat (many RAD patients have a sensitivity, leads to inflammation)

WHAT YOU SHOULD EAT	WHAT YOU SHOULD NOT EAT AT ALL	WHAT YOU MAY HAVE IN MODERATION
FATS
MCT oil, coconut oil, or olive oil for cooking and condiments	Hydrogenated fats (margarine, shortening, and processed foods with partially hydrogenated oils)
Omega-3 fatty acids—nuts, avocadoes, olives, and olive oil (called MUFAs or “good fats”)	High fat foods—mayonnaise, fried foods, potato chips/salty snacks, regular salad dressing. Try to keep fat content to <30% of total calories, and minimal saturated fat.	Olive oil mayonnaise, olive oil based salad dressings
OTHER
Natural Sweeteners in moderation: Stevia, raw agave syrup, raw honey, 100% maple syrup, coconut palm sugar	Sugar and artificial sweeteners (Aspartame or Splenda found in diet drinks and most diet versions of food)	Salt (including sea salt or Himalayan salt)
One square of dark chocolate (>70% cacao) daily for its antioxidant and anti-inflammatory properties from bioflavonoids		Caffeine
Use products that are all-natural or organic whenever possible		Alcohol
Eat easily digested foods, like soup and cooked vegetables, one meal per day

There’s no getting around it…to stick to this diet, you have to read a lot of labels and resist a lot of favorites. You have to develop routines so that you have healthy “go to” foods when you need a quick snack or are having a sweet craving. You will also find that your cravings for sweets and carbs will decrease over time, and your ability to tolerate high fat foods will decrease as well (leading to gastric upset if you do indulge…there’s some disincentive for you!). And when you splurge and veer from the plan, just jump right back on with the next meal.

I will be back to your shortly with some more of my best tricks for dealing with these new dietary changes, while still getting lots of flavor and variety. In the meantime, start sharing your ideas, comments, and suggestions.

Tina Tranfaglia
President, Fat Disorders Research Society, Inc.

It's a new recipe to try!

Tropical Chicken Salad

This salad is the perfect pre or post workout meal. It has plenty of protein and fiber, vitamins, minerals and lots of delicious flavor.
Servings: 8

Here's what you need...

• 1 head cabbage, chopped
• 1 red bell pepper, chopped
• 1 mango, chopped
• 1/2 cup pineapple, chopped
• 1 bunch cilantro, chopped
• 1/3 cup green onions, chopped
• 4 skinless chicken breast, baked and chopped
• 1/4 cup low calorie mango dressing

1. Mix all of the salad ingredients in a large bowl. Toss with the dressing.

Nutritional Analysis: One serving equals: 200 calories, 3 fat, 144mg sodium, 14g carbohydrate, 4g fiber, and 30g protein.

Low Fat Creamy Egg Salad

Creamy Egg Salad

Most recipes for egg salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 3 Here's what you need…

• 8 organic, free range eggs
• 4 celery stalks, chopped
• 2 Tablespoons onion greens, chopped
• 1/4 cup non fat Greek yogurt
• 2 teaspoons champagne mustard
• 1 teaspoon fresh squeezed lemon
• dash of salt and pepper

1. To boil the perfect egg: place eggs in a large pot and cover with cold water by half an inch. Heat the water to a boil, turn off the heat and cover the pot. Wait exactly 7 minutes, and then place the eggs in a bowl of ice water for 3 minutes.
2. Peel and chop hard boiled eggs, discarding 4 yolks. Place in a large bowl. Add celery, onion greens, yogurt, mustard, lemon, salt and pepper. Mix well.
3. Chill and then serve.

Nutritional Analysis: One serving equals: 148 calories, 7 fat, 212mg sodium, 4g carbohydrate, 1g fiber, and 16g protein.

Thanks, Dr. Dan!
 

Another yummy recipe from Dr. Dan!

Creamy Low Fat Tuna Salad

Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5

Here's what you need...

• 2 (5oz) cans wild albacore tuna, packed in water
• 1 cup fat-free Greek yogurt
• 2 Tablespoons champagne mustard
• 1 teaspoon dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1 green apple, shredded
• 2 cups green cabbage, shredded
• 4 cups organic mixed greens

1. Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
2. Add the shredded apple and cabbage. Mix well.
3. Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.

Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.

Got brain fog? Pick up a fork.

Helpful suggestions from the Feb. 16, 2012 edition of the online Arthritis Today.

Brain Food

Got brain fog? Pick up a fork.

By Heather Hatfield

Feed your mind as well as your body with nutrients that might stave off some age-related loss of brain power. A study at Rush University Medical Center in Chicago found that eating an average of just 2.8 servings of vegetables a day helped seniors slow cognitive loss by 40 percent – the equivalent of being five years younger.
Add these brain foods to your diet:

B vitamins.
What they do: Vitamins B-6 and B-12 improve blood flow, says Sue Moores, a registered dietitian and nutrition consultant in St. Paul, Minn. That may help keep memory strong, though evidence is mixed.
What to eat: For B-6, legumes (including beans and peas), fortified cereals, whole grains; for B-12, meats, fish, dairy products and eggs

Omega-3 fatty acids.What they do: These essential fatty acids improve blood flow to the brain and keep plaque from forming in blood vessels, which can lead to stroke. Low levels of the omega-3 fatty acid doco­sahexaenoic acid (DHA) have been associated with Alzheimer’s disease and depression.
What to eat: Fish, especially salmon, trout, halibut and tuna

Antioxidants and phytonutrients.What they do: Both help minimize damage to cells in the brain and body that occurs as we age.
What to eat: Fruits and vegetables – especially berries, which are loaded with polyphenols, phytonutrients linked with better brain health

Choline.What it does: Choline may help maintain memory as we age. It also helps transmit messages from the brain to nerves in the body.
What to eat: Eggs, nuts, whole grains, spinach and cauliflower

New Soup Recipe

Below is a recipe I made today and it came out pretty tasty, if I do say so myself.  Sorry but I've been on a huge soup kick so I'll be adding a lot of soup recipes through the winter.  Those who know me well, know I am a HUGE advocate for soup.  Like almost crazy about it!

Soup is a wonderful way for RAD (Rare Adipose Disease) sufferers to ease their digestive systems because the ingredients are basically 90% broken down for us already and our system does not need to put in the extra effort.  Plus, who doesn't like to warm up their bodies with a nice hot meal?

This is a vegetarian recipe but if you want you can use chicken stock instead of water.  I normally like to cook all my soups in chicken broth (if you don't make your own, try an organic one in a box - I use Nature's Choice which is the Stop & Shop organic brand) but I wanted to come up with a good, hearty veggie soup and the potato and lentils really fill you up so no real need (except for an extra added taste) to add chicken stock.

Using the crock pot has been a huge help for me because I am normally cooking one thing in the crock and another on the stove (I do most my cooking in one or two days a week) but I am sure this one would work nicely on the stove too.  Lentils do not take as long as other legumes to soften.  Depending on the age of the lentil, they will get soft from about 10 minutes to an hour.  For the purpose of this soup shoot for at least 1/2 hour to let the potatoes soften.  Just bring the broth or water to a boil with the lentil and potatoes in the pot.  Let it boil for 2 to 3 minutes (this breaks down the lentil better for digestion) and then lower the heat to medium-low.

If you even want to get really easy, get a few cans of any beans you like (I think red beans would work well with this one) and cook on the stove for 1/2 hour to 45 minutes.  You ay want to wait to put to the dry ingredients and beans in for about 10 minutes so the fresh ingredients have time to soften.

The benefits: Lentils are high in B1, iron and fiber; ginger is great for digestion; and black and chili peppers help digestion and circulation (to get the warmth to your hand and feet).

Hope you all enjoy and there is many more where this came from.

Using a Diet Journal

It's tough to stay on a diet! No matter what type you are following: RAD, low carb, low fat, low calorie.... One of the things that often helps you to stay on track is using a diet journal. Record what you eat and the particular content you are measuring. For example, a low calorie one might read-

10/31
ham + cheddar on roll (50 + 100 + 160), coffee (60), 1/8 pumpkin cake (190)                 560
24 oz. veggie soup (525), stewed tomatoes (100)                                                                   625
pumpkin cake (450), coffee (75)                                                                                                  525
                                                                                                                                                            1710

Okay, I didn't say it was the BEST but it was within the goal of 1800 calories per day.

I like the Calorie King guide to use for calorie counts. It also contains fat & carb counts. Keep a tablet or notebook nearby to write it down as the day goes by. If you're at work or eating out, write it down and look it up when you get home.

Any kind of notebook will do but if you like to use a journal, there are several nice ones available on Amazon. As is the Calorie King guide. As always, if you buy it there, a percent of the sale comes to Cure Dercum's for education and research.

Take care!

Another easy tip from Dr. Dan

Dr. Dan is wise and helpful and is truly a good guy! Except when he picks on me....

Here is another easy diet tip. And one especially appropriate for us since they have artificial ingredients.

Ditch Your Diet Soda
Studies are coming out that link diet soda to weight gain.

Researchers from the University of Texas Health Science Center at San Antonio concluded that those who drank two or more diet soft drinks a day had the largest waistline increases—about five times more than that of non-drinkers. They stated, "Data from this and other prospective studies suggest that the promotion of diet sodas as healthy alternatives may be ill-advised: they may be free of calories, but not of consequences."

Bottom line: Artificial sweeteners are addictive, lead to waistline increases, and cause you to crave sugary foods. By cutting diet soda out of your daily routine, and replacing it with water, you will lose inches and pounds—effortlessly.

A Diet Tip from Dr. Dan and a Yummy Recipe!

A little bit of background... Dr. Dan is the owner of Miracles Fitness in West Lafayette IN. He has a PhD in Health and Kinesiology. His primary areas of expertise are in personal training for special populations: athletes, pregnancy, blind, stroke recovery, Parkinsons, multiple sclerosis, cerebral palsy, Fibromyalgia, Alzheimers, etc. Dan has helped me with my journey with Dercum's: from discovering intense workouts made my thighs get bigger to helping me find ways to maintain strength without worsening my DD symptoms. He regularly sends an email newsletter full of helpful hints regarding diet and exercise. Many of those can be used by us. He has graciously agreed to let me share parts of the newsletter with this site.

Here is one of Dr. Dan's diet tips:

Swap Sandwich Bread for Lettuce
Move over bread, lettuce is better.

It's time to re-define your sandwich. While bread has tradition on its side, lettuce wraps offer you weight loss and increased energy. Try my Tasty Tuna Lettuce Wraps recipe below.

Bottom line: Eating bread and other starchy foods always leads to extra pounds, so change your ways. Swap your sandwich bread for lettuce for 30 days and see how much you will effortlessly lose. I bet you'll feel more energetic after lunch too.

Tasty Tuna Lettuce Wraps

Who needs bread weighing them down? These tasty tuna lettuce wraps are so much better than a traditional tuna sandwich, and will leave you feeling light and lean. Use wild-caught Albacore Tuna packed in water.
Servings: 2

Here's what you need...

• 1 (5oz) can Albacore Tuna, packed in water
• 3 celery stalks, diced
• 1 Tablespoon relish
• 2 Tablespoons light mayonnaise
• 2 teaspoons mustard
• 2 teaspoons dried dill weed, plus more for garnish
• dash of freshly ground pepper
• 1/2 cup purple cabbage, shredded
• 4-6 butterhead lettuce leaves, washed

1. In a medium bowl, flake the drained tuna with fork. Add celery, relish, mayo, mustard, dill and pepper. Mix well.
2. Place lettuce leaves on plates, evenly divide cabbage on the leaves and then fill with tuna mixture. Sprinkle with dried dill weed.

Nutritional Analysis: One serving equals: 148calories, 7g fat, 434mg sodium, 7g carbohydrate, 2g fiber, and 13g protein.

Fat Disorders Diet

One of the slides at the Fat Disorders conference in 2010 gave a short list of the do's and don'ts of things to eat and what to avoid. That list is:

• Meat: chicken and fish, no beef/ other meats
• No dairy - try cocnut yogurt/ice cream
• No hydrogenated oils
• No processed foods
• Low glycemic foods
• Careful with soy
• Increase omega-3 fatty acids
• No aspartame
• No MSG
• No alcohol

Kind of your back to basics, eating clean diet.

I definitely don't follow all of it but I have tried to be much more conscious about the ingredients in what I eat. Hope it gives you some guidelines in what is good and bad.