Cocktail Sauce
Plan Z Phase: This is a Z2 (ZReduction) recipe.
Shrimp cocktail is a simple, easy and filling meal on ZReduction, especially since you can buy ready-to-eat shrimp cocktail rings at the grocery store. If you plan to eat it regularly, you might want to consider making your own cocktail sauce. It's quick, easy and delicious.
Ingredients:
- ½ cup unsweetened ketchup (like Heinz no sugar added ketchup)
- 1 Tbl horseradish (use the fresh kind that comes in the refrigerated section)
- 1 Tbl lemon juice (optional)
- 1 tsp Worcestershire sauce
- 1/2 tsp minced garlic (optional)
- dash of Frank's Hot sauce
Instructions:
The instructions for this recipe are so easy it almost feels like you're cheating. Just mix everything together in a small bowl, then put it in the refrigerator until you're ready to eat. The flavors meld together as it sits, so it will taste better if you can wait at least 20 minutes before you dig in.
Enjoy!
Cheers,
Are Certain People More Susceptible to Obesity?
Please watch the latest Gary Taubes video from April 2022 and I think you’ll understand why we recommend internalizing his ideas and applying them to your life.
In this video, Dr. Marc Bubbs interviews Gary Taubes, author and science journalist, best known for his books Good Calories, Bad Calories and Why We Get Fat to discuss the new iteration of Carbohydrate-Insulin model of obesity, which proposed a reversal of causation: increasing body-fatness drives energy excess (versus energy excess driving increased body-fatness).
https://www.youtube.com/watch?v=QQAZt3pPJmc
It's a deep dive, but a great conversation for those who want to go further in their learning.
In this interview, they discuss:
Is there a specific phenotype in the population who experience more adverse fattening effects from carbohydrates?
Other dietary components that may contribute to CIM: fructose, fiber intake, protein, etc.
The challenge of testing ‘glycemic load’ in a research setting.
Sprinkler Day
Here’s a last minute idea for your Fourth of July celebration (or you can do it any day in the summer). There’s a kiddie element to this celebration and an adult portion later on.
In my old neighborhood Sprinkler Day was the official first day of Summer. I know it wasn’t one of those official adult holidays like Flag Day or the Fourth of July. Sprinkler Day was a kids holiday and it was “way more” important. Sprinkler Day was that first really hot day after school let out. Mom would let us put on our swimsuits get the sprinkler out, hook it to the hose, snake both across the lawn and begin the celebration. We’d turn that baby on full blast! It didn’t matter if it was one of those sprinklers that whizzed around in a circle or if this year’s model was one of the ones that fanned back and forth. Either would do.
We didn’t complain when that first cold blast crashed across our legs like a wave off Lake Michigan. We squealed with delight. We didn’t even cry if we got water up our noses and in our eyes. We were in sprinkler heaven. Sprinkler Day was the best!
I now know how much of a saint my mother was by how much damage she let us do to the yard. After sliding across the grass for 2 or 3 hours we’d soaked the lawn so deeply the water and dirt would squish up between our toes. Every blade of grass was smashed down from us sliding across on our bellies and crashing into each other in the process. It took days and sometimes longer for the lawn to recover. Mom didn’t seem to mind. That was one night of the summer, when after dinner we seemed to give her no trouble when it was time for bed. We went directly upstairs with no whining and slept soundly that night because we were what we called in the old neighborhood “pooped”.
So how do we refresh ourselves as adults after a hard day? Running around in the sprinkler sounds pretty good right now, but… (you can fill this in with a million things that keep us from having “kid fun”). My refreshing time comes after long day by spending just a few quiet minutes on my balcony. Sometimes I just sit in a lounge chair and try to spot hummingbirds. Sometimes I page through a catalog with no intention of buying a thing. I’m just relaxing. And then when guests arrive for a dinner party, I’m ready for them with refreshment too. We call it the “Drink of the Day”.
The Drink of the Day is a great way to kick off a summer party or any party. The best part is it makes your job as hostess or host easier. Over 50% of your guests will choose the Drink of the Day if you make up a pitcher before they arrive. People like to try new things. It gets them past the usual “I’ll just have a glass of wine or beer” line that begins most parties. The Drink of the Day can be connected to the party theme. If it’s Mexican food it can be a takeoff of a margarita or sangria. If it’s a French theme it can be a French Martini that kicks off the party. Here I’m going to give you a standard formula for dreaming up your own customized Drinks of the Day. The Drink of the Day also makes clean up easier and it’s easier on your budget not to have to stock a full bar for a party. Try it. You’ll find it almost as refreshing as Sprinkler Day.
The Formula for The Drink of the Day:
Step 1: Choose two liquors. The ones that work best are white or dark rum and vodka. The vodka or rum can be flavored or regular; it depends on the drink you are making.
Step 2: Choose a fruit juice and a “thinner.” What’s a thinner? It might be club soda, sparkling water, or it might even be a lot of ice that you are counting on to thin out the drink and make it less potent.
There are so many combinations I can’t count. When you get the hang of this, you might choose one of your liquors to be Southern Comfort, a whiskey (rye), or even a bourbon or brandy. I don’t recommend gin (except with tonic) or scotch (Scottish whiskey) for a drink-of-the-day ingredient. The people who drink gin and scotch are pretty Puritan in how they want it served, and those two options are difficult, for the most part, to mix with too many other things.
The juices and sodas are pretty endless. Any kind of fruit juice makes the grade. Most white sodas work well (ala 7-Up) and the others you can experiment with to your taste. Don’t forget lemonade and iced tea as possible candidates.
When you get really fancy, you might start using liqueurs as an ingredient.
Step 3: Name your drink. The drink can have a name that goes along with the theme of your party.
Step 4: Don’t forget the non-alcohol drinkers and the designated drivers. You can make a non-alcoholic version of any Drink of the Day. Just leave out the “booze” and toss in a sparkling water instead.
Keep in mind if you want your drinks less potent, you can always add MORE sparkling water. I like to put in just enough liquor so they can still taste it. This seems to remind them that they are drinking alcohol and not a fruit punch so they are more careful. Try to keep the proportions at least four times higher on the juice/sparkling water than the alcohol and remind everyone to drink responsibly. Enjoy your summer and may every day be as fun as Sprinkler Day.
Enjoy!
Cheers,
Heinz No Sugar Added Tomato Ketchup
Heinz No Sugar Added Tomato Ketchup is the thick & rich ketchup you love sweetened only with red ripe tomatoes. This no added sugar ketchup has 75% less sugar than regular ketchup, while still full of home-grown Heinz taste. Use it to create the perfect hot dog or hamburger, or pair it with chicken nuggets and fries for a delicious dipping sauce. The perfect bottled ketchup for family picnics, barbecues, and camping trips.
- Heinz No Sugar Added Tomato Ketchup is the thick & rich ketchup your family loves
- Regular ketchup has 4 g of sugar, No Sugar Added Ketchup has less than 1 g of sugar
- Sweetened only with red ripe tomatoes
- Use to create the perfect hot dog or hamburger
- Upside down ketchup squeeze bottle makes serving clean and easy
- Certified Kosher ketchup
Creamy, Cheesy, Garlicky Shrimp
Plan Z Phase: This is a Z3 (ZReboot) recipe.
This dish tastes very much like Shrimp Scampi that you might order in an Italian restaurant. The addition of cheese takes it over the top in terms of BIG YUM.
I have to give credit to the Café Delites website for this recipe. I hardly had to change a thing. Thanks Karina! Check out her offerings when you have time.
Servings: Serves 4
Ingredients:
- 1 Tbl of olive oil
- 1 pound of shrimp. You can choose the size. The smaller shrimp are more budget-friendly, but they are also more work. You will peel and devein the shrimp if they are not done for you already. You can leave tails on or off as you choose.
- Grated sea salt and pepper to taste. I like a lot of pepper with this dish.
- 2 -3 Tbl of unsalted butter. I like mine on the buttery side.
- 6 cloves of minced garlic. (Jar garlic can work)
- ½ cup of dry white wine (or chicken broth)
- 1 1/2 cups of heavy whipping cream
- ½ cup of grated parmesan cheese plus more for serving.
Instructions: Heat the oil in a large skillet over medium-high. Season the prepped shrimp with sea salt and pepper. Fry them in the oil for about 2 minutes on each side or until just cooked through. Transfer them to a bowl and set aside. (The smaller the shrimp the faster they will cook)
Melt the butter in the same skillet. Add the garlic and sauté until fragrant but don’t do it more than about 30 seconds. You do not want the garlic to brown. Pour in the wine/broth and allow it to reduce by half. This is important to the texture of the sauce. Stir often to incorporate any bits on the bottom of the pan.
Reduce heat to medium-low. Add the cream and bring to a gentle simmer stirring often. You want it to bubble gently but not boil over. Season with a bit more sea salt and pepper to your taste.
Add the parmesan cheese and stir the sauce. You want to continue to cook the sauce for a few more minutes so the cheese melts and the sauce thickens.
Add the shrimp back into the pan and heat them.Eat the dish plain or with zucchini noodles in Z3. Dust on some more parmesan cheese if you’d like.
When you get to ZReboot3.5 and have stabilized you can add a bit of pasta if you like. I do angel hair pasta broken in half before you cook it. By breaking the pasta in half, you feel like you are eating more than you are. You won’t wind big, long strands this way. I only eat ½ cup of cooked pasta. That way I don’t gain. The pasta might even get lost under the shrimp but that’s okay!
Enjoy!
Cheers,
Inflation
Let’s face it. This inflation thing is eating our lunch. Sometimes literally!
I’m recommending that in order to fight some of the inflation issue you consider a few behavior changes.
Eat real food. Real food costs less. If the grocery store prices make you want to scream consider going to your local farmer’s market. Buying local makes it fresher, more special and most times even cheaper.
Cooking your own food costs a lot less than eating the same thing in a restaurant. You’re probably going out less now anyway. Get the family together and cook together. Crank up the music and dance while you stir the pot.
Eliminate your current snacks. Cut the carbs. Snack on fresh strawberries instead of orange puffs. You get the idea.
Cut back on the alcohol. Even just a smidge will help the budget. Nothing like a cold one on a hot day but between every drink with alcohol you could insert one that’s made with a base of sparkling water.
Quit buying everything in a box. All those boxes in the freezer section have to be brought in by truck. With today’s gas prices you’re paying for that truck to get to your local store.
You’ll be proud of yourself if you do make some changes while this is going on. Being happy with yourself helps a lot.
Cheers,
Egg Drop Soup
Plan Z Phase: This is a Z2 (ZReduction) recipe.
This recipe is inspired by one of our dieters who has trouble swallowing large amounts of protein. We hope you enjoy this soup as much as we did!
Egg drop soup is comfort food at it's best. It's a simple way to have a light protein in a delicious soup that is simple to prepare and easy to digest.
This soup is a staple at Chinese restaurants. It is filling, delicate and delicious. Unfortunately, one of the ingredients in most restaurant egg drop soup recipes is MSG. The recipe below is an MSG-free version of the traditional classic, so it won't taste exactly the same, but we think it's just as delicious. Since the recipe is basically broth + eggs, having a delicious broth is essential, so use a broth you love (homemade is best).
Since this recipe calls for cornstarch, skip your ZReduction crunch portion when you enjoy this, and eat a 6 oz portion of protein instead of an 8 oz portion.
Servings: Serves 4
Ingredients:
- 32 oz of your favorite broth
- 2 tablespoons corn starch dissolved in 1/4 cup of water
- ½ teaspoon toasted sesame oil
- 3 eggs, lightly beaten. You want some of the egg whites in there, too.
- 1 green onion, sliced
Optional ingredients:
- 1/4 tsp grated ginger (optional) for extra oomph
- 1/2 tsp salt (or to taste) The exact amount depends on how salty your broth is. If you use Bragg's it will taste delicious but your soup will be darker than what you get in a restaurant.
- 1/8 tsp white pepper (optional) If you have it in the house, use it - if you don't, skip it
- 1/2 tsp turmeric (optional) If you want your soup bright yellow
- whisper of Truvia (optional) if you want a little sweetness
Instructions:
Add broth to a saucepan and place over medium-high heat so that it simmers. Add sesame oil, ginger (if you're using it), salt, white pepper and turmeric. Taste your broth and adjust it to your liking. Tasty broth is the best! Add Truvia (if you need to) and turn off the heat.
Whisk the cornstarch slurry into the simmering broth. Continue to whisk for a few minutes. The soup will thicken slightly. Because this is a ZReduction recipe, we are using a smaller amount of cornstarch than traditional egg drop soup recipes. If you are in ZReboot or beyond, you can use more cornstarch for a thicker consistency. Once the soup has thickened a little, s-l-o-w-l-y drizzle in the beaten eggs, stirring in one direction with a large spoon. This creates long ribbons of egg, which is what you want. If you stir slow, you'll get large, delicate egg ribbons. If you stir fast, you'll get small egg strings. If you stir in all different directions, you'll get lots of egg bits. It will still taste good, but will not look as elegant.
Remove from heat and garnish with green onions.
Serve immediately.
Enjoy!
Cheers,
Aidells Chicken & Apple Smoked Sausage
ZReduction approved! Packed with plump morsels of apples and our trademark spice blend, this juicy smoked sausage is so tasty, it could almost be called addictive (in a healthy way, of course).
Dieters can have two sausages on ZReduction as their protein for one meal. Stick to ZReduction approved varieties. For example, don't buy the sausages with cheese or mango in them. Those could stall you.
- GLUTEN FREE
- NO NITRITES
- NO ADDED HORMONES
Lamb Kebabs (Z3 Version)
Plan Z Phase: This is a Z3 (ZReboot) recipe. You can find the ZReduction version here.
Lamb is one of those proteins that when it's made properly, tastes delicious. Marinating it beforehand adds a depth of flavor that can't be beat. And when it's grilled, it's phenomenal. So, if you like lamb, this recipe is a home run. But believe it or not, this marinade is also great on pork. Just remember this is an overnight marinade, so prep this dish the day before and it will turn out fantastic.
Servings: Serves 4
Ingredients:
- 2 pounds of lamb, cut into 1-1/2 cubes. Bigger is better.
- 1 large red onion cut into 1 inch chunks (for the kebobs)
- 1 bell pepper cut into 1 inch chunks
- 1/2 cup red wine
- 1/4 cup red wine vinegar
- 3 Tbl olive oil
- 4 cloves of minced garlic
- 1 tsp oregano
- 1/4 tsp thyme (or you could use rosemary)
- juice from 1/2 lemon
- 1 tsp sea salt
- 1/4 tsp freshly ground black pepper
- You'll also need kebob skewers for this recipe
Instructions:
The day before you're going to cook, combine everything but the lamb and the bell peppers in a large ziplock bag. Shake it up so it's mixed thoroughly. Add the lamb and mix to combine. Don't add the bell peppers yet, you'll use them tomorrow. Marinate the lamb and onions overnight in the fridge.
The next day, take your lamb out of the fridge before you prep your grill so it can start to get to room temperature. Then prepare your grill. Then skewer lamb chunks with slices of marinated onion and fresh bell pepper in between. Grill to desired doneness. Lamb is medium rare when the meat measures 145 degrees with a meat thermometer. If you really want it tender, take it off the grill when it gets to 135 degrees, then put it in a dish and tent it with foil for 10 minutes and let it rest. Super yum.
Enjoy!
Cheers,
Lamb Kebabs (Z2 Version)
Plan Z Phase: This is a Z2 (ZReduction) recipe. You can find the ZReboot version here.
Lamb is one of those proteins that when it's made properly, tastes delicious. Marinating it beforehand adds a depth of flavor that can't be beat. And when it's grilled, it's phenomenal. So, if you like lamb, this recipe is a home run. But believe it or not, this marinade is also great on pork. Just remember this is an overnight marinade, so prep this dish the day before and it will turn out fantastic. Wine is not allowed on ZReduction but since you are going to kebob the meat and stick it on the grill, all the liquid will drip off as it cooks. To be on the safe side, skip your crunch portion for this meal
Servings: Serves 4
Ingredients:
- 2 pounds of lamb, cut into 1-1/2 cubes. Bigger is better.
- 1 large red onion cut into 1 inch chunks (for the kebobs)
- 1 bell pepper cut into 1 inch chunks
- 1/2 cup beef broth
- 1/4 cup red wine vinegar
- 3 Tbl olive oil
- 4 cloves of minced garlic
- 1 tsp oregano
- 1/4 tsp thyme (or you could use rosemary)
- juice from 1/2 lemon
- 1 tsp sea salt
- 1/4 tsp freshly ground black pepper
- You'll also need kebob skewers for this recipe
Instructions:
The day before you're going to cook, combine everything but the lamb and the bell peppers in a large ziplock bag. Shake it up so it's mixed thoroughly. Add the lamb and mix to combine. Don't add the bell peppers yet, you'll use them tomorrow. Marinate the lamb and onions overnight in the fridge.
The next day, take your lamb out of the fridge before you prep your grill so it can start to get to room temperature. Then prepare your grill. Then skewer lamb chunks with slices of marinated onion and fresh bell pepper in between. Grill to desired doneness. Lamb is medium rare when the meat measures 145 degrees with a meat thermometer. If you really want it tender, take it off the grill when it gets to 135 degrees, then put it in a dish and tent it with foil for 10 minutes and let it rest. Super yum.
Enjoy!
Cheers,
Roasted Carrots
Plan Z Phase: This is a Z3 (ZReboot) recipe.
Roasted carrots are easy to make and taste good every time. Our recipe roasts the carrots with fresh herbs, but you can just as easily use dried. If you're using dried herbs, use half as much (honestly, you could even use a third as much) because the flavors are more intense when herbs are dried. Although in this recipe, if you can splurge on fresh herbs, it will be well worth it.
Serving Size: ½ cup
Ingredients:
- 2 pounds of carrots (the smaller the carrot, the better the taste)
- 2 Tbl extra virgin olive oil
- 2 tsp fresh thyme (fresh lemon thyme is amazing if you can get it)
- ½ tsp fresh oregano (if you're using dried, use 1/4 tsp)
- 2 Tbl fresh parsley
- drizzle of honey (optional if you're in ZReboot 3.5 and beyond)
- sea salt & pepper to taste
Instructions:
Preheat your oven to 400 degrees.
Boil a large pot of water on the stove. While you're waiting for it to boil, peel your carrots and remove the tops. Then cut them into finger-size sticks. Don't cut them too small or they might crisp and burn when you roast them. Bigger is better.
Once your water is boiling, add the carrots to your boiling water for 5 minutes only. This will make them softer, and will reduce your cooking time. Drain your carrots and shake off the extra water.
Add your carrots to a bowl with olive oil, thyme, oregano, salt and pepper (and honey if you're in ZReboot 3.5). Honestly, I don't think the honey is necessary, but some people like that sweet glaze. If you're using it, use a teaspoon or so, the carrots are so flavorful you don't need much. And roasting adds to the sweetness. Gently toss everything together. Then put your carrots on a cookie sheet lined with foil. Cover with another piece of foil and roast for 20 minutes.
After 20 minutes, check on your carrots. Since you've par-boiled them, they won't take long to roast, but their doneness depends on how big your pieces are. If your carrots are too firm for your taste after 20 minutes, take the foil off, turn your oven down to 375 degrees and let them continue cooking until they're done the way you like them. They shouldn't take long, maybe another 5-10 minutes.
Once they're done, gently toss with fresh parsley while the carrots are hot.
Enjoy!
Cheers,
Caramelized Brussels Sprouts with Pepperoni Bits (or Bacon)
Plan Z Phase: This is a Z3 (ZReboot) recipe.
Servings: Serves 2
Ingredients:
- 15 Brussels sprouts trimmed and peeled. Just trim off the bottom of the stem and peel off a top later of leaves so you have clean Brussels sprouts ready to roast.
- 1 tsp of minced garlic
- 2 Tbl olive oil
- sea salt to taste
- 15 pepperoni rounds (1” size) cut into chunky bits. Or you can use bacon. Or pork belly. Just cut it kind of thick so it doesn't burn - think Chiclets size – if you remember those.
Instructions:
Preheat oven to 375 degrees.
In an oven proof pan, put in the Brussels sprouts, garlic and olive oil. Toss to coat the Brussels sprouts in oil and garlic. Grate some sea salt over the top and sprinkle on the pepperoni bits.
Roast in your oven for 30 minutes until nicely browned.
Enjoy!
Cheers,
40 Fast Years
Recently, the 40th anniversary of when my husband and I began our courtship arrived.
Did I have it on the calendar and was anxiously awaiting the day?
Nope. It was not even on my radar.
So, what prompted us noticing the importance of the date? Who told us?
Hollywood told us. Yup.
Hollywood made a big deal of the 40th anniversary of the release of the movie “E.T.”
My husband and I started seeing each other just before the movie came out.
The movie also held some other related significance.
I was a young sales manager working at a radio station in Madison, Wisconsin the year E.T. came out. I had only had the job a couple of months. Radio stations often work along with the local movie theatres on important movie debuts. E.T. was much anticipated and a big deal.
Our promotions department set up a big promotion and gave away tickets to the movie along with a raffle for winning a bicycle.
The theater was FULL. No empty seats anywhere.
I was put in charge of being the emcee for the event. I was not crazy about that idea. I did not fancy myself as a public speaker.
I was scared. Not just nervous. Scared.
I can remember it all so well I even know what I wore that day. I had on a cobalt blue stripped top under a short sunshine yellow jacket and matching slacks. It was a beautiful outfit. Very hip and happening. If it had not been on the “final sale” rack at Saks Fifth Avenue there was no way I could have afforded that outfit. I kept it for about two decades. It made its way to the back of my closet as I gained weight. After those two decades I decided I’d never be that petite again; even if I did lose a ton of weight, so I gave it to Goodwill.
I was also nervous because my husband-to-be was in the audience. He was going to see me speak. He’s a professional speaker. I am not. That added more pressure; or so I thought.
I got through it all without passing out or falling off the stage.
After E.T flew into the sky on his bike I gave away the promo bike to a child in the audience.
Everyone applauded for the kid who won the bike. That got me off the hook for being a “so-so” speaker.
Happy Ending. And the start of a wonderful 40 years.
Cheers,
Lois' Green Salsa Verde with Tomatillos
Plan Z Phase: This is a Z2 (ZReduction) recipe. A spicy and refreshing salsa can jazz up any dish. Dieter Lois shared this recipe for her ZReduction-friendly salsa verde. She whipped up a batch to put over her eggs, but this would be good on just about anything. Lois, thanks for sharing!
Ingredients:
- 1 ¼ lb tomatillos or green tomatoes
- 1 white onion
- 4 serrano chilies (if you want a spicier salsa, use a spicier pepper)
- 4 cloves garlic
- 12 sprigs cilantro
- 2 Tbl olive oil
- 1 ½ tsp salt
Instructions:
Remove the papery husks from the tomatillos and rinse to remove the sticky residue. Quarter the onion. Un-seed chilies (the more seeds you leave in the spicier your salsa will be). Chop everything up. Add the tomatillos, onion, chilies and garlic to a large pot and just cover with a little water. Bring to a boil, and then simmer for 10 minutes.
Put it all in a blender and add the cilantro and blend until all it's a mostly smooth consistency (or however you like it). Some small pieces are ok.
Heat 2 tablespoons of cooking oil in the pot. Pour the blended salsa back into the hot cooking oil. Reduce the heat and simmer for 20 minutes. As it simmers, the flavors will mellow and blend together. Add the salt and adjust if necessary. Nothing beats fresh salsa!
Enjoy!
Cheers,
Tzatziki Sauce
Plan Z Phase: This is a Z2 (ZReduction) recipe.
In ZReduction, limit yourself to 2 Tbl per serving. This sauce is normally served along with a gyro or other Greek lamb dish. I got creative and served it with my simple crusted salmon and it was divine! We ate every morsel! It will taste great with grilled or roasted chicken too.
Ingredients:
- ½ cup of grated cucumber. I peel the cucumber first and use the large grate setting on my tower grater. I like my tzatziki a bit chunkier. Toss any cucumber seeds.
- 1 cup of whole fat Greek plain yogurt
- 1 Tbl of lemon juice
- ½ Tbl of olive oil
- ¼ cup of minced onion (optional)
- 1 tsp of grated garlic (jar garlic will work)
- a grating of sea salt (to taste)
- 1-2 Tbl of chopped, fresh dill
- 1 Tbl of minced, fresh mint
Instructions:
Put all the ingredients in a medium bowl and stir it up with a spatula. Taste test to see if you want to add any more salt or more herbs. The flavors will meld together after it sits a little bit, so it's nice if you can prepare this at least 30 minutes before you eat.
Tzatziki sauce is best served chilled so make it ahead and keep it in the refrigerator until ready to serve.
Enjoy!
Cheers,
The Skinny on Sugar Part 2
In our last installment, I talked about how there are a lot of myths and misinformation still floating around that relate to how we get sick and whether it has anything to do with sugar.
I covered the topics of Heart, Brain, and Teeth.
Today we will tackle 3 more, starting with Gut Health.
(Once again, my source for this new information is Cut the Sugar published by Better Homes and Gardens).
GUT HEALTH
Some research poses the theory that eating a standard American diet (aka high in sugar and junk food) may negatively affect the gut-brain connection. Although more research is needed, scientists say added sugar may be bad for your gut bacteria and in turn negatively impact brain health.
My takeaway is that your brain cannot function optimally with too much sugar floating through your system. This does not compute.
PANCREAS
There are many reasons a person can develop Type 2 diabetes, but research has found that drinking sugar-sweetened beverages 1 – 2 times a day increased a person’s risk for type 2 diabetes by 26 percent.
I don’t mean to pick on Southerners, but that sweet tea is killer. It tastes great but I know too many people who drink a pitcher a day.
SKIN
This one is surprising. You never think about sugar affecting your skin.
Eating sugar won’t directly clog your pores but it may cause inflammation. Researchers believe the pro-inflammatory nature of sugar may be the culprit of breakouts. Sugary soda consumption has shown to increase acne in adolescents.
Going low carb isn’t just for adults. It’s for kids of all ages too.
I hope I have been able to enlighten you a bit on the negative consequences of eating too much sugar – in whatever form it comes in.
I once wrote an article called Bread=Sugar=Dessert. That about sums it up, except you can now add Bread=Sugar=Dessert=Sickness.
Cheers,
Lois' Tomato Cucumber Herb Salad
Plan Z Phase: This is a Z2 (ZReduction) recipe. When brainstorming veggie ideas in the Plan Z Facebook group, dieter Lois shared this salad recipe. We tried it, and it's delicious. The combination of the lemon, mint and parsley adds a lovely fresh flavor. If you are not a red onion fan, you can easily reduce the amount of red onion and still enjoy this salad. The longer it sits, the better it gets. Thanks for sharing, Lois!
Servings: Serves 4
Ingredients:
- 1 cup peeled, diced cucumber
- 1 cup diced tomato without the seeds
- 1 cup finely diced red onion
- 1/2 cup chopped parsley or more to taste
- 1 Tbl chopped mint, fresh
- 2 Tbl olive oil
- 1-2 Tbl fresh lemon juice (start with 1 Tbl & add more to taste)
- 1 tsp sea salt
- pepper to taste
Instructions:
Combine all the ingredients together in a large bowl and mix well. You can serve and enjoy this salad immediately, but we found that it tastes even better if you cover it and let it sit on the counter for at least 30 minutes the flavors start to meld together in delicious ways. If you can wait an hour, it will be even better.
Tomato salads taste better when they're cool, but not super cold. Letting this salad sit for awhile will also allow the ingredients to get closer to room temperature and get rid of the "refrigerator chill."
Enjoy!
Cheers,
The Skinny on Sugar Part 1
I’m planning on this being a two-part series. I want to give you the skinny on the newest science related to sugar. I want to dispel some serious myths and set the record straight.
This information was shared in a publication called Cut the Sugar by Better Homes & Gardens. I could call it a book, but it was more like a thick magazine.
I found much of this simply laid out and informative. You’ll be surprised in some instances with what I am going to share.
I’ll lay this out by topic.
First topic up is HEART. I think this one is one of the most important ones to get straight. Many doctors are not aware of this and continue to dispense old information.
HEART
While saturated fat has long been thought of as the cause of heart disease, newer research points to a link between added sugar and poor heart health. An analysis of more than 11,000 studies found that a diet high in added sugar increased blood pressure, triglycerides, and LDL (bad) cholesterol; all of which contribute to heart disease.
Old science blames the fat intake. New sciences reveal it’s added sugar (the carbohydrates).
TEETH
It’s true that eating too much candy can rot your teeth. Sugar interacts with the saliva and bacteria in your mouth to create an acidic environment, which in turn eats away at the enamel of your teeth and creates cavities.
My takeaway. The bread does as much damage to your teeth as the candy.
BRAIN
Although the brain needs carbohydrate to do its job, too much of the sweet stuff may impair memory. What’s more, excessive sugar intake among adults is associated with poor cognitive function.
So, if you thought that sugary drink was going to give you a pick-me-up and help you do a better job on that test, think again.
There’s a lot to absorb here and share with others around you whom you care about. I’ll leave you with these first three items to chew on. Next up will be the new sugar science related to Your Gut Health, Your Pancreas and even Your Skin.
Cheers,
Green Apple Protein Smoothie
Plan Z Phase: This is a Z2 (ZReduction) recipe. This smoothie can be eaten as a meal replacement. I’m not a big fan of green smoothies myself but I had a dieter that specifically asked for me to come up with a recipe for him. I am a HUGE fan of Collagen Protein so that’s what’s in here that will keep you full and focused until your next meal.
Let me know what you think if you try this.
Ingredients:
- 1 cup packed kale leaves, stems removed (If you don’t like kale this can be made with 2 cups of spinach)
- 1 cup packed spinach leaves
- juice of 1/2 lemon
- 1 green apple, cored and diced
- 1/2 cucumber, seeded
- ½ - 1 tsp of granulated stevia (Truvia is one brand)
- 1 – 2 scoops of Collagen Protein Powder.
- ½- 1 cup water (depends on how much collagen powder you use and how loose you like your smoothies
- 3 ice cubes
Instructions:
Cut the cucumber in quarters lengthwise then slice off the inner corner of each one to remove the seeds. Roughly chop it then add to the blender along with the remaining ingredients.
Blend on high until smooth, transfer to a glass and drink up! Sip it for the best-lasting effect.
Enjoy!
Cheers,
Dave's Grilled Anaheim Peppers
Plan Z Phase: This is a Z3 (ZReboot) recipe. This recipe was submitted by dieter Dave, who is an avid gardener and serious grill-master. He grows his own peppers and likes this recipe because it is so simple - and always delicious. Even though this recipe calls for Anaheim peppers, you can use any type of pepper that suits your fancy. Thanks for this, Dave - great idea!
Ingredients:
- Anaheim peppers
- bacon
- string cheese (optional)
Instructions:
Wash your peppers. If you are stuffing them with cheese, or if you are using a spicy pepper (like a jalapeno), cut the tops off and remove the seeds to your liking. Wrap the peppers with bacon and microwave on high for 20 seconds. This will make the bacon partially cooked and reduce your grilling time.
Stuff cheese inside (if you'd prefer). Grill.
Enjoy!
Cheers,