Princess Health and Snacktime in My Kitchen. Princessiccia

Princess Health and Snacktime in My Kitchen. Princessiccia

real food

Gusty 15:10 Add Comment

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.

 

Princess Health and Free e-Book and Ideal Weight Program 2.0 Announcement. Princessiccia

Princess Health and Free e-Book and Ideal Weight Program 2.0 Announcement. Princessiccia

diet overweight real food

Gusty 06:00 Add Comment

I'm happy to announce that we're releasing a free e-book titled Why do We Gain Fat, and How do We Lose it? An Introduction to the Science of Body Fat, by Dan Pardi and myself. This is a slimmed-down version of the longer, fully referenced e-book we offer as part of the Ideal Weight Program. In it, we provide a succinct overview of the science of body fat gain and loss, and the evidence base for our program.  It also contains a schematic that ties together the various concepts in visual form. You can download it from the Dan�s Plan site by following this link to our program overview page.

Ideal Weight Program 2.0 Upgrades

Over the last year, Dan and I have been working hard to improve the Ideal Weight Program, both in response to user feedback and our own ideas for development.  Here are some of the new features we offer in 2014:

1. Four-week meal plans and shopping lists for the FLASH diet and the Simple Food Diet, as requested by Ideal Weight Program users.  This is in addition to the recipes and cooking guides we already provide.  
2. The Protein Unit system.  Research suggests there's an optimal amount of protein for appetite control and fat loss, depending on your height, weight, gender, and physical activity level.  Our fat loss diets are high in protein, but how do you know you're getting the right amount?  We've created a calculator that does it for you automatically, and explains how to apply your personalized Protein Unit value easily and intuitively using real food. 
3. Diet plates.  These are visual guides to following our diets, based loosely on the intuitive USDA MyPlate design.  
4. Cheat sheets.  Put these on your fridge to remind yourself of your diet and lifestyle guidelines, and daily protein unit goal.
5. Updated guidance.  We've refined a few things in the diet guidance documents. 

At a time of year when many people want to shed excess holiday pounds and start down a leaner, healthier path, we offer the Ideal Weight Program 2.0.  The program comes with a 30-day no-questions-asked refund policy so you can try it without risk.  We think you'll love this program, but if it doesn't work for you, we're happy to refund your purchase price. 

Financial disclosure: I receive a portion of the revenue from the sale of the Ideal Weight Program.  I do not receive revenue from the sale of other products associated with Dan's Plan or the Ideal Weight Program (such as the Fitbit, cooking tools, and other programs).

Princess Health and Buckwheat Crepes Revisited. Princessiccia

Princess Health and Buckwheat Crepes Revisited. Princessiccia

celiac gluten minerals real food

Gusty 05:00 Add Comment

One of my most popular posts of all time was a recipe I published in 2010 for sourdough buckwheat crepes (1). I developed this recipe to provide an easy, nutritious, and gluten-free alternative to flour-based crepes. It requires no equipment besides a blender. It's totally different from the traditional buckwheat crepes that are eaten in Brittany, in part because it's not really a crepe (I don't know what else to call it, maybe a savory pancake?). I find these very satisfying, and they're incredibly easy to make. They're especially delicious with fresh goat cheese, or scrambled eggs with vegetables, but they go with almost anything. Chris Kresser also developed his own version of the recipe, which is fluffier than mine, and more like a traditional pancake (2).

Buckwheat is an exceptionally nutritious pseudograin that's rich in complete protein and minerals. In contrast to most whole grains, which have low mineral availability due to phytic acid, buckwheat contains a high level of the phytic acid-degrading enzyme phytase. This makes buckwheat an excellent source of easily absorbed minerals, as long as you prepare it correctly! Phytase enzyme works best in an acidic environment, which may be part of the reason why so many cultures use sour fermentation to prepare grain foods. My original recipe included a sour fermentation step.

But there's a problem here. Buckwheat doesn't ferment very well. Whether it's because it doesn't contain the right carbohydrates, or the right bacteria, I don't know, but it spoils rapidly if you ferment it more than a little bit (using a strong sourdough starter helps though). Others have told me the same. So here's my confession: I stopped fermenting my buckwheat batter about a year ago. And it tastes better.

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Princess Health and Hunting.Princessiccia

Princess Health and Hunting.Princessiccia

real food

Gusty 23:15 Add Comment

Like 99.9% of the world's population, I am mostly dependent on agriculture for my food. It's fun to pretend sometimes though. I enjoy foraging for berries, mushrooms and nuts.

Last week, I went crabbing in the San Juan islands. We caught our limit of meaty dungeness crabs every day we put the pots out. If we had been working harder at it (and it was legal), we could easily have caught enough crabs to feed ourselves completely. We cooked them fresh and ate some the same day. We extracted the meat from the rest, and made an amazing crab bisque using a stock made from the shells, and lots of cream.

Here's a "hunting photo". No smiling allowed; I had to look tough...