How Carbs Can Trigger Food Cravings

Are all calories created equal? A new study suggests that in at least one important way, they may not be.  The New York Times reported on research showing that sugary foods and drinks, bread, and other processed carbohydrates that are known to cause abrupt spikes and falls in blood sugar appear to stimulate parts of the brain involved in hunger, cravings and reward. The findings, published in the American Journal of Clinical Nutrition, shed new light on why eating a diet high in refined carbohydrates like sweet, bread, pasta, crackers etc. are associated with weight gain.  The more you eat, the more you want.



A much more satisfying nutrition plan is to eat healthy, lean protein at every meal, vegetables at almost every meal, and enjoy some fruit and whole grains like brown rice and quinoa.  You’ll stay full on fewer calories, making it easier to shrink your waist line.

7 Low Carb Breakfast Ideas

Start your day with a low calorie breakfast that will keep you full for hours. No more mid morning carb cravings after a high carb breakfast of toast, cereal or pancakes. It’s a great way to not only lose weight, but ensure optimal energy throughout the day.



egg white scramble1. Egg white scramble:
Just stir fry some vegetables, like tomatoe, kale, spinach, onions, basil, celery – whatever you’ve got on hand, then add lightly scrambled egg whites and a bit of salt. I have come to appreciate the convenience of the egg whites that come in a small cardboard “milk” container. It is so easy to just pour about ½ cup per person. I put the scramble in a bowl and tell myself it’s a casserole, so I don’t miss the toast. I figure this filling breakfast comes out to about 100 calories, which is a great way to start the day if weight loss is your goal.



2. Egg white omelette:



Do the same as above, just don’t stir. Gently lift the edges of the omelette and tip the frying pan to allow some of the egg white to slide under the edge. If you can put your frying pan under the broiler for a minute you can speed the cooking of the top.



3. Hot Coconut Flaxseed Cereal:



½ cup coconut milk or your favorite “milk”
½ cup ground flaxseeds
¼ cup unsweetened coconut
¼ cup chopped walnuts or sunflower seeds
Ground cinnamon to taste
¼ cup sliced strawberries, blueberries, blackberries
Combine the milk, flax, coconut and walnuts / seeds in simmer in a pot for 5 minutes (or microwave in a bowl for 1 minute if you prefer). Serve topped with cinnamon and berries.



4. Chickpea flour pancakes:

Chickpea flour comes from garbanzo beans / chickpeas and is a source of protein and vitamins as well as some carbs. It is gluten free and you can find it at Edible Island in Courtenay. I love it and use it regularly when I want to dial down the carb factor in muffins / zucchini loaf, and yes, pancakes. There are many recipes on-line for chickpea pancakes, which are also called Socca or Farinata.



5. Left-overs:



Chicken, fish, veggies, stirfry all make perfectly good breakfast food. Say what? That’s right, get outside the box and you’ll discover that healthy food tastes good at any time of the day.



6. Protein smoothies



Smoothies are a great way to pack a mountain of nutrition into a fast and easy breakfast. I always have chopped kale in the freezer ready to throw into smoothies. If that sounds strange, start with a little spinach and frozen mango. With a good blender and an adventurous heart, you can add carrots, beets, frozen broccoli as well as fresh and frozen fruit. We try and eat blueberries several times a week, so they always go in smoothies. For protein, you can add a protein powder, like the professional product we have at our clinic called Ultra Protein Plus (pea protein and vitamins) . You can also experiment with soft tofu, yogurt, almond butter, even sprouted raw mung beans! A couple of drops of Stevia sweetens up the smoothie without having to add the carbs and calories that honey or agave would.



We recently purchased a great little blender that works as well as a Vitamix (the gold standard of blenders, but expensive). It’s the NutriBullet, available for around $100 at Canadian Tire in Courtenay / Campbell River / Powell River.




7. Tofu scramble



My husband wasn’t sure the first time I served him a tofu scramble, but was a quick convert to the yummy flavours you can add to tofu to make it quite palatable. Here’s a recipe we enjoy:



Ingredients:
• 1/2 yellow onion, diced
• 1/2 red bell pepper, diced
• 1 block organic extra firm tofu, drained and pressed
• 2 tbsp oil or margarine
• 1 tsp garlic powder
• 1 tsp onion powder
• 1 tbsp soy sauce
• 2 tbsp nutritional yeast
• 1/2 tsp turmeric (optional)



Preparation:
Slice the tofu into approximately one inch cubes. Then, using either your hands or a fork, crumble it slightly. Sautee onion, pepper and crumbled tofu in oil for 3-5 minutes, stirring often. Add remaining ingredients, reduce heat to medium and allow to cook 5-7 more minutes, stirring frequently and adding more oil if needed.



Serve with a bit of salsa or top with soy or dairy cheese. Serves two.



Experiment with spinach and tomatoes, curry powder and more.

Superfoods You Should Try

Superfoods – Healthy Choices for You and the Planet

It’s awards season in Hollywood so I’ve decided to present some awards of my own. I’ve nominated 5 foods for the 2012 Superfood Award. What makes a food a Superfood? Well, firstly it needs to be packed with health-giving nutrients, like antioxidants and flavonoids and a host of other phytonutrients that give our bodies the fuel they need. It also needs to be sustainably grown and preferably locally grown. So let’s take a look at this year’s nominees for top Superfood.

Blackberries – These humble berries are high on the list of antioxidant-packed foods. Blackberries are jam-packed with polyphenols and anthocyanins…what do they do? Well they can help to prevent cancer and heart disease. If you don’t have some growing in your back yard, you don’t have to go far to pick your own in the Comox Valley, so they score points for being local and organic. Organic blueberries have similar medicinal properties and are available locally at Nature’s Way farm.

Kale – This leafy green is the Meryl Steep of the Cabbage family of vegetables. Kale’s risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. How does it work? Kale helps the body’s detoxification system and lowers cholesterol. With over 45 different flavonoids in kale it has both antioxidant and anti-inflammatory benefits. Kale can be steamed and eaten like spinach, dried into kale chips, chopped into stir fries and soups and much more. I love that kale is easy to grow in a pot on a sunny spot in your yard or deck and it even grows year round.

Flax seeds – This nominee is known for its soluble fibre, which helps with well….regularity. But its exceptionally high levels of lignans are what make it a cancer fighter. Breast and prostate cancers are inhibited by these lignans. It has antioxidants and omega 3 oils (the good guys). You can purchase organic Canadian grown flax at Edilble Island, which of course is preferable over the Chinese suppliers. Grind your flax and sprinkle it on cereal, oatmeal, salads, or mix it in smoothies.

Hemp Seeds: These nutrition packed seeds have a balanced profile of essential fatty acids. In particular, their rich supply of Omega 3 fats boost brain function and work as anti-inflammatories throughout the body. Hemp provides a complete protein for vegetarians and their nutty flavour can be enjoyed sprinkled on salads, yogurt or cereal. This environmentally friendly, fast growing crop is available from organic Canadian suppliers (or from China, so read the fine print before you buy). Store them in the fridge or freezer since their oils are delicate.

Onion family – Onions, garlic, leeks, chives, scallions and shallots are the spicy cast of characters in the onion family. Aside from adding wonderful flavour to cooking, these foods are rich in flavonoids that stimulate the production of glutathione – a potent antioxidant that enhances the liver’s elimination of toxins and carcinogens. They help prevent heart disease, cancer and enhance immune function. So be proud of your garlic breath! Most home gardens include some of these vegetables and they are easily purchased from local growers.
You’ll have to try all of this year’s nominees and decide which one is your choice for Superfood of the year.

Dr. Deidre Macdonald is a naturopathic physician who has had a medical practice in downtown Courtenay for 15 years. Contact her office at (250) 250 897-0235 or via this website.

Call 250 897-0235