Rev: Sonoma Chicken Salad (Whole Foods) - Community - CookingLight.com
Sonoma Chicken Salad
Whole Foods Market 25th Anniversary Recipes
The Dressing:
1 cup mayonnaise
4 teaspoons apple cider vinegar
5 teaspoons organic honey
2 teaspoons poppy seeds
to taste sea salt and fresh ground white pepper
The Salad:
2 pounds boneless, skinless chicken breasts
¾ cup pecan halves, chopped and toasted
2 cups red seedless grapes
3 stalks celery, thinly sliced
Prepare the dressing by thoroughly mixing together all dressing ingredients in a bowl. Refrigerate until ready to dress the salad (can be prepared up to 2 days ahead). Preheat oven to 375°F. Place chicken breasts in one layer in a baking dish with 1/2 cup water. Cover with foil and bake 25 minutes until completely cooked through. Remove cooked chicken breasts from baking pan, cool at room temperature for 10 minutes, then cover and refrigerate. When the breasts are completely chilled (at least 2 hours refrigerated), dice into bite-sized pieces and transfer to a large bowl. Stir in pecans, grapes, celery and dressing.
Serves 6
Nutritional notes:
Per Serving (10 oz-wt.): 520 calories (220 from fat), 24g total fat, 4g saturated fat, 2g dietary fiber, 49g protein, 23g carbohydrate, 135mg cholestoral, 140mg sodium
MacGourmet Rating: 5 Stars
Thanks Ashley!
Monday, December 24, 2007
Sonoma Chicken Salad (Whole Foods) - Community - CookingLight.com
Thursday, December 20, 2007
Slow-Cooker Tex-Mex Chicken and Beans
Slow-Cooker Tex-Mex Chicken and Beans-EF-11/07
I served it with brown rice cooked with some Mexican seasonings and some Whole
wheat flour tortillas on the side for making wraps.
* Exported from MasterCook *
Slow-cooker Tex-Mex Chicken and Beans
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Crockpot Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup dried pinto beans, rinsed
1 1/2 cups mild or medium salsa
2 tablespoons chopped canned chipotle in adobo sauce
2 tablespoons whole wheat flour
1 1/2 pounds boneless, skinless chicken thighs
salt and ground black pepper
1 medium red onion, chopped
1 red bell pepper (seeds and ribs removed)
chopped
1/4 cup reduced-fat sour cream, for serving
1/4 cup chopped fresh cilantro, for serving
In a 5-to 6-quart slowcooker, stir together , salsa, chiles, flour and 1
cup water. Season chicken with salt and pepper; arrange on top of bean
mixture. Scatter onion and bell pepper on top of chicken.
Cover and cook on low heat for 8 hours.
Remove chicken from stew; shred into large pieces, and return to stew.
Serve topped with sour cream and cilantro.
Source:
"Everyday Food-11/07"
203.2
Scale is bouncing, I went to the gym for the first time since my surgery yesterday. I am really sore today and I don't get to go again till January 4th. My DD is so ready for the Holiday's!
Rants continued......Monday, December 17, 2007
Turkey Sloppy Joes
Turkey Sloppy Joes
Turkey Sloppy Joes
Prep: 15 minutes Total: 30 minutes
Roll up your sleeves for this neat, nourishing rendition of a meat-and-tomatoes favorite. Use ground turkey as a smart stand-in for ground chuck in a range of recipes -- it provides plenty of meaty flavor, with less saturated fat.
Ingredients
Serves 4.
1 tablespoon olive oil
4 carrots, coarsely grated (2 cups)
1 medium onion, minced
1 garlic clove, minced
Coarse salt and ground pepper
3 tablespoons tomato paste
3/4 pound ground turkey (93% lean, dark meat)
1 can (28 ounces) crushed tomatoes
2 tablespoons dark-brown sugar (brown sugar substitute)
1 tablespoon cider vinegar
1 teaspoon Worcestershire sauce
4 whole-wheat hamburger rolls, split
Directions
In a large saucepan, heat oil over medium; add carrots, onion, and garlic. Season with salt and pepper. Cook, stirring occasionally, until softened, 4 to 5 minutes.
Add tomato paste and cook, stirring, 1 minute. Add turkey; cook, breaking up meat with a spoon, until no longer pink, 4 to 5 minutes.
Add tomatoes, sugar, vinegar, and Worcestershire sauce. Cook, stirring occasionally, until slightly thickened, 12 to 14 minutes. Serve on whole-wheat rolls.
White Whole Wheat Pizza Dough
White Whole Wheat Pizza Dough is a very adapted version of Peter Reinhart's dough using white whole wheat flour. There are a few corners that I'm in the habit of cutting with this dough, all reflected in the following recipe instructions.
4 1/2 cups King Arthur White Whole Wheat Flour
1 3/4 teaspoons salt
1 teaspoon instant yeast
1/4 cup olive oil
1 3/4 cups water, ice cold
a few tablespoons chopped herbs (optional)
Cornmeal for dusting
Stir together the flour, salt, and instant yeast in the bowl of an electric mixer. By hand stir in the oil and the cold water until the flour is all absorbed. Add the herbs. Switch to the dough hook and mix on medium speed for 5 to 7 minutes, or as long as it takes to create a smooth, sticky dough. The dough should clear the sides of the bowl but stick to the bottom of the bowl (to me it looks like a tornado). Add a touch of water or flour to reach the desired effect. The finished dough will be springy, elastic, and sticky, not just tacky.
Transfer the dough to a floured countertop. Cut the dough into 6 equal pieces and mold each into a ball. Rub each ball with olive oil and slip into plastic sandwich bags. Refrigerator overnight.
When you are ready to make pizza (anytime in the next few days), remove the desired number of dough balls from the refrigerator at least 1 hour before making the pizza. Keep them covered so they don't dry out.
At the same time place a baking stone on a rack in the lower third of the oven. Preheat the oven to 450 degrees (you can go hotter, but I like the results I get at 450). If you do not have a baking stone, you can use the back of a sheet pan, but do not preheat the pan.
Generously dust a peel or the back of a sheet pan with cornmeal and get ready to shape your pizza dough. Uncover or unwrap the dough balls and dust them with flour. Working one at a time, gently press a dough round into a disk wide enough that you can bring it up onto your knuckles to thin out - you should be able to pull each round out to 12-inches or so. If the dough is being fussy and keeps springing back, let it rest for another 15-20 minutes. Place the pulled-out dough on the prepared sheet pan, and jerk the pan to make sure the dough will move around on the cornmeal ball-bearings (you don't want it to stick to the pan).
Add your toppings (less is more!) and slide the topped pizza onto the baking stone. Bake until the crust is crisp and nicely colored. Remove from the oven. I always finish with more freshly grate parmesan and a small drizzle of good quality extra-virgin olive oil.
Makes six 6-ounce pizza crusts.
Pizza Bites
Pizza Bites
2 cups shredded low fat pizza blend cheese
3 eggs
1/4 cup onion, chopped
1/4 cup green pepper, chopped
2 tbsp or less olive oil(for sauteing)
3 oz. Hormel Turkey Pepperoni (1/2 pkg), chopped
2-3 tbsp chopped sun-dried tomatoes
Saute onion and green pepper in olive oil until soft. Mix all ingredients in large bowl. Generously grease a 24 count mini muffin tin, and evenly spoon mix into cups. Bake at 350 for 25 min or until golden brown. Serve with a bowl of pizza sauce for dipping, if desired.
[posted by krajfam -SB-diet-plan]
Melinda's Pumpkin Raisin Bread
Melinda's Pumpkin Raisin Bread
1 1/2 Cups Whole Wheat Flour
1/2 Teaspoon Salt
1 Teaspoon Baking Soda
1 Cup Equivilent Sweetner of your choice (not sugar)
1 Cup Pumpkin Puree
1/4 Cup Olive Oil
1 Egg
1/4 Cup Egg Substitute
1/4 Cup Water
1/4 Teaspoon Nutmeg
1 Teaspoon Cinnamon
1/4 Teaspoon Allspice
1/4 Teaspoon Cloves
1/4 Cup Unsweetened Applesauce - Drained
1/2 Cup Pecans - Chopped
1/2 Cup Raisins - Boiled & Drained
1. Mix together the flour, salt & baking soda.
2. In another bowl combine the olive oil, egg & egg substitute, water, applesauce, nutmeg, cinnamon, allspice, cloves til well blended. Add the nuts & raisins.
3. Add the dry to the wet & mix just until blended. Pour in a sprayed bread pan & bake at 350 for 50 - 60 minutes or until a toothpick comes out clean. Cool on a wire rack.
* To drain the applesauce: Cover a measuring cup with a tea towel, fasten with a rubberband. Spoon in the applesauce. Let sit til drained.
These stats are based on a 12 serving loaf:
calories - 147
fat - 11 g
carbs - 10 g
protein - 5 g
fiber - 3
100% Stone Ground Whole Wheat Spaghetti Bread
100% Stone Ground Whole Wheat Spaghetti Bread
for the Bread machine
Ingredients:
1-1/2 cups Water, room temperature
2 Tb Olive Oil
2 Tb Honey or agave nectar
3-1/2 cups Stone Ground Whole Wheat Flour
1/4 cup Milk Powder (Non-Fat Dry)
1 teaspoon dried Italian seasoning
1 teaspoon garlic powder
1/3 cup grated Parmesan cheese
1-1/2 tsp Sea Salt
1 Tb Yeast, Active Dry
1 -2 Tb Vital Wheat Gluten
Directions:
All ingredients must be at room temperature. Water should be at 75°-80°. If you want a higher, lighter American style loaf, add 1 more tablespoon of vital wheat gluten flour.
Add all ingredients in the order suggested by your bread machine cycle and process on the basic bread cycle according to the manufacturer’s directions. Let loaf cool for 15 minutes before slicing.
Yield: one (1-1/2 lb.) loaf
Source: Chari's Kitchen
bakingsheet: Whole Wheat Hamburger Buns
bakingsheet: Whole Wheat Hamburger Buns
Whole Wheat Hamburger Buns
2 cups whole wheat flour, divided, plus more for kneading
1 cup water, warm (110F)
2 1/2 tsp active dry yeast (1 packet)
1/4 cup wheat bran
2 tbsp brown sugar
scant 1 1/2 tsp salt
Combine 1 cup whole wheat flour, 1 cup water and the yeast in a large bowl and stir well. Let it stand, covered, for 1-3 hours (time is flexible here), until nice and bubbly. This "sponge" will probably puff up, too. This is fine.
Stir the remaining flour, wheat bran, brown sugar and salt into the sponge. Add extra flour a tablespoon at a time until the dough pulls away from the sides of the bowl. Turn out onto a lightly floured surface and knead, adding extra flour as necessary to prevent sticking, for 6-8 minutes or until elastic. Place in a lightly greased bowl, cover with plastic wrap and let rise until doubled, 1 1/2-2 hours.
Turn risen dough out onto a lightly floured surface and divide into 6 equal portions. Shape into rounds and flatten (so they're approx. 3/4 inch thick) onto a lightly greased baking sheet. Cover rolls with a clean dishtowel and let rise for 45-50 minutes.
Meanwhile, preheat oven to 375.
Bake rolls for 19-20 minutes, until browned. They will sound hollow when the bottom is tapped. Let cool on a wire rack before slicing.
Makes 6 buns.
Nic, 9:42 AM
100% White Whole Wheat Bread
100% White Whole Wheat Bread -from the Breadmachine
Ingredients:
1-1/2 cups + 2 Tb Water (room temperature)
2 Tb Canola Oil
1 Tb Molasses
3-3/4 cups Hard White Whole Wheat Flour, Organic
2 Tb Milk Powder (Non-Fat Dry)
1-1/2 tsp Sea Salt
2 Tb Sugar (agave nectar)
1-1/2 Tb Vital Wheat Gluten
3 tsp Yeast, Active Dry
Directions:
All ingredients should be at room temperature before starting.
Add all ingredients in the order suggested by your bread machine cycle and process on the whole wheat bread cycle according to the manufacturer’s directions.
Let loaf cool for 15 minutes before slicing.
Yield: one (1-1/2 lb.) loaf
NUTRITIONAL INFORMATION:
Each slice contains Calories 180, Calories from Fat 25, Total Fat 3g, Saturated Fat 0g, Cholesterol 0mg, Sodium 290mg, Total Carbohydrates 34g, Dietary Fiber 5g, Sugars 3g, Protein 6g.
Source: Bob's Red Mill-online recipes
7-Grain Salt-Free Bread
7-Grain Salt-Free Bread -from the Breadmachine
Ingredients:
2/3 cup 7-Grain Cereal
1 cup Boiling Water
2 tsp Vegetable Oil
4 tsp Honey
Grated Rind from 1 Orange
2 cups Whole Wheat Flour
4 tsp Vital Wheat Gluten
2-1/2 tsp Yeast, Active Dry
Directions:
*Soaking grains in boiling water is an old European technique. This modern version is quickly assembled in a bread machine, then allowed to set for 12 to 24 hours while grains absorb moisture and soften, yielding a bread that is moist and nutritious with a hint of orange.
Place ingredients in bread pan in the order listed.
Select white/basic setting. Using the delay feature on your bread machine, program bread to be finished in 12-24 hours.
Yield: 1-1/2 lb loaf
Source: Bob's Red Mill-online recipes
Millet Bread
Millet Bread- for the Bread Machine
Ingredients:
1 cup Soy Milk (room temperature)
1 large Egg + 1 Egg White
1-1/2 Tb Honey
2-1/4 cup Whole Wheat Flour
3/4 cup Millet Flour
3 Tb Vital Wheat Gluten
2-1/4 Tb Italian Herb Blend
3/4 tsp Sea Salt
2 tsp Yeast, Active Dry
1/3 cup Hulled Millet
Directions:
This is a wonderful crunchy bread that fills the air with subtle scent of Italian seasonings when baked. This attractive millet-studded loaf owes its crunch to the millet seeds.
Add all ingredients in the order suggested by your bread machine cycle and process on the basic bread cycle according to the manufacturer’s directions.
Let loaf cool for 15 minutes before slicing.
Yield: 1-1/2 lb. loaf
Source Bob's Red Mill Recipes-Online
Blueberry Spelt Muffins
Blueberry Spelt Muffins
Makes 1 dozen muffins
4 tablespoons canola oil
2/3 cup splenda
1/3 cup unsweetened applesauce
2 eggs
1/2 cup 100% pure orange juice
2 teaspoons vanilla
2 cups spelt flour
2 teaspoons baking powder
1 teaspoon granulated orange peel
1/4 teaspoon salt
2 cups fresh blueberries
Preheat oven to 375 F. Using a electric mixer cream oil, splenda, applesauce, eggs, orange juice, and vanilla. In a separate bowl, mix together the flour, baking powder, orange peel, and salt. Mix the dry ingredients and liquid. Fold in the blueberries. Spray muffin tins with cooking spray. Bake for 30 minutes, or until done.
Carrot Apple Muffins
Carrot Apple Muffins
Makes 8–12 muffins
1 1/4 cups whole wheat flour
1/4 cup splenda
1 teaspoon cinnamon
1 teaspoon real vanilla extract
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon sea salt
1 cup grated carrots
1/2 cup unsweetened applesauce
2 large eggs, lightly beaten
1/4 cup milk (low fat)
1/4 cup canola oil
Preheat oven to 350°F. Spray muffin tins with cooking spray. Set aside. In a large bowl, combine all dry ingredients. In a separate bowl, combine carrots, applesauce and remaining wet ingredients. Gradually add the wet to the dry, stir until blended. Spoon into muffin cups and bake about 20 minutes or until a toothpick in the center comes out clean.
Monday, December 10, 2007
Sunday, December 9, 2007
205.8
Just checking in, haven't worked out in 5 days. Return to the gym tomorrow for two weeks then off again for two because DD is out of school when I would normally go and I have no sitter. Just trying to maintain over the Holiday's. I know the scale will be up and down during he coarse. Eating is ok, few slips (Cheetos) ouch...bad bad food!
Rants continued......Thursday, December 6, 2007
204.2 Journaling
No gym today, I am installing a new faucet in my kitchen and I'm having some trouble.
Ate on plan.
Wednesday, December 5, 2007
Tuesday, December 4, 2007
204.2 Journaling
Just wanted to say a big thank you to Rie and Marshall for all you kind words of encouragement and support! I may have given up by now if not for the two of you. I have lost 13 pounds in four months, while I watch others on YOAD doing triple that by now. I guess all I can say is it has to be my age and thyroid disease. I lost 50 pounds doing pretty much the same things I am doing now 3 years ago. I have decided to really step up the workouts. My eating is good and I measure everything that goes in my mouth. On low calorie days I see a loss, but I realise I can't keep doing that or I'll go into starvation mode.
Also Rie I am noticing some definition in my legs. Today I did 40 minutes on the elliptical HIIT , and 10 minute warm up on the track (no running). Burnt 450 calories and took in 1,300 calories leaving me at a net of 850ish...maybe I'll go eat something else.
Need to set a goal, I am having a hard time getting to the gym in time to do more. New goal is to be at the gym no later than 1:30 p.m.
When I lost weight before , I had a online journal but didn't keep good notes about my progress only weight. I will try and do better this time.
Monday, December 3, 2007
204.6 Journaling
It's official, 2.2 pound gain for the month and 1/2 inch gain on my waist, what a waste of a month struggling to eat right and find time for exercise!
Edit:
Went to the gym and did 10 minute warm up on the track , legs and 1 core machine, 20 minutes on the elliptical HIIT, 20 minutes treadmill HIIT =500 calories burnt and stayed on track eating wise...maybe 1,500 calories.
Saturday, December 1, 2007
204.6 Journaling
I was bad last night and way over consumed calories. Had a bunch of chocolate and some pretzels, dunno why ....I was hungry and nothing satisfied me. I probably ate my maintenance calories and I had a gain this a.m. , which I am not surprised by. U-turn today and I get to go to the gym.
Edit to add:
Went to the gym and burned over 500 calories, did 25 HIIT on the treadmill, 20 on the Eliptical HIIT, 15 on the stair stepper, climbed 70 floors and 15 minutes arm machines.
Eating was good 1,280 calories till I came home from work then had air popped corn with Olivio spray and parm.
Friday, November 30, 2007
202.2 Journaling
No workout today, got my hair done. DD and I put up the Christmas decorations. I went shopping for a few last minute gifts, came home did laundry and dishes and now I am all tuckered out. Eating was ok but I had some pretzels :(
Rants continued......203.4 Journaling
Went to the gym today-20 minutes warm up on the track, 20 minutes elliptical HIIT , 20 minutes Nautilus Nitro-legs and 1 core exercise, 20 minutes HIIT treadmill with incline...estimated calorie burn 600. Ate on plan 1,400 calories.
Rants continued......Wednesday, November 28, 2007
204.2 Journaling
Not sure what's going on with my weigh in..if this keeps up there will be no loss in a month. I'm off to the gym in a few...hmm re-thinking why bother :(
Rants continued......Tuesday, November 27, 2007
Journaling
Forgot to weigh in today till it was late, not posting that. Went to the gym - 45 minutes on the track and 20 minutes HIIT on the elliptical. I probably burnt 400 calories, eating was good. I have been staying under calories. I have not been hungry the last few days and forget to eat, I have no idea why. I guess an alien has invaded my body!
Maybe I'll show more then a 1 pound loss for the month after all.
Be back tomorrow.
Monday, November 26, 2007
201.8 Journaling
Ate on plan, no gym...DD is still out of school. Resume normal routine tomorrow.
Rants continued......Sunday, November 25, 2007
Friday, November 23, 2007
Chunky Spiced Cranberry Applesauce
Made this tonight and it is delicious!
Chunky Spiced Cranberry Applesauce-Adapted from Cooking Light
Use a variety of apples, such as Golden Delicious, Braeburn, Cortland, and Rome. Prepare it up to one day ahead. (I used McIntosh)
Ingredients
10 cup cubed peeled apple (about 3 pounds)
2 cups fresh cranberries
1 cup splenda or to taste
1/2 cup sugar free pancake syrup
1/3 cup water
1/2 teaspoon ground cinnamon
Pinch fresh grated nutmeg
Directions
Combine cranberries and next five ingredients in a Dutch oven; bring to a boil, stirring occasionally. Cook 3 minutes or until cranberries pop.
Add apple to pan. Cover, reduce heat, and simmer 25 minutes or until apple is soft. Uncover, bring to a boil, and cook 15 minutes. Mash apple mixture with a potato masher. Pour into serving dish; cover and chill at least 2 hours.
Yield
7 cups (serving size: about 1/2 cup)
205.6 Journaling
See what happens...I didn't eat anything bad yesterday but ate to much. Calories were high and I haven't worked out since Tuesday. I got called into work this a.m. and will try and workout after.
Rants continued......Thursday, November 22, 2007
Thanksgiving
Animations provided by MySpaceAnimations.com
Just wanna wish everyone a wonderful Holiday! Rants continued......
Wednesday, November 21, 2007
201.4 Journaling
Woo hoo...Ate on plan 1,300 calories. I didn't get to go to the gym today DD didn't have school. It's closed tomorrow, maybe I can do something here at home. DD has school off on Monday also...need to figure out something else. I have WATP DVD nut I am not crazy about it.
Rants continued......Tuesday, November 20, 2007
202.6 Journaling
Weight will now be in the title daily till I get sick of it, as it stands right now I am .2 more then posted weigh in on 11-3....very sad that I haven't lost anything in 17 days.
Did 20 minutes on the track no running, arms and back, and 17 minutes elliptical HIIT. (500) calories burnt and eating was good no more then 1,400 calories.
This week going to be hard with the Holiday, but will still weigh in. Gotta get back to using Calorie King, right now I just keep track in my head.
Started back on the psyllium husks seed powder, tummy is grumbling. Maybe I'll re-think it. I take 1 T in water with cinnamon.
That's it for now..be back tomorrow.
Monday, November 19, 2007
Journaling
I've decided to start weighing everyday and recording it so I can see what's going on, my loss is soooo slow. Something has gotta give. I'll just add it to the post title: And hope it goes down ever so slightly everyday.
Today at the gym I did: legs , core and 25 minutes on the track no running.
I need to start getting the gym earlier, I say that everyday but don't follow through. If I had to guess I would say I weigh more then my posted monthly weight and I know I am not over eating my calorie limit so much that I could gain. My caloric limit is 1,624. Plus I burn at least 300 at the gym daily. Today I got just over 1,200 calories.
Went to the grocery for yogurt (Activia light), when I got home I realised I bought 3 4 packs of regular Activia...damn. It's 70 calories versus 110, but I can't waste the money, so I will just have to account for it in my caloric budget till they are gone.
That's it for now, I need to finish my exercise tables in the bottom page element.
I have a few days off this week and can work on it.
Thanks Barb and Rie for your recent remarks , I truly appreciate it!
Hugs
Chari
Sunday, November 18, 2007
Friday, November 16, 2007
Journaling
Did 1 hour on the track with a few sprints, eating was good. I really need to be in Onederland!
It's snowing here!
Thursday, November 15, 2007
Journaling
My eating has been good the last two days, my weight has been up and down within the same two pounds for ten days...something has got to give, re-thinking my eating plan and upping the works outs. Howz come it's so easy to put it on and so hard to get rid of it?
Today I did 20 minutes warm up on the track, 25 minutes vigorous Nautilus weight machines and 20 minutes fat burn on the elliptical. Burned over 500 calories. I will see a change in weight tomorrow. I think I am eating to many grains.
Been making changes to the blog and I am finally understanding CSS. It was just the hardest thing to change the background color of my blog...but after lots of looking on the internet with no luck..I looked for something in my Html that looked right and started messing with the codes and viola!
Maybe some day I can write a tutorial-he he
Sunday, November 11, 2007
Spicy Roasted-Red Pepper-and-Bean Dip
Spicy Roasted-Red Pepper-and-Bean Dip
Recipe first appeared in Cooking Light, September 1998
1 (7-ounce) bottle roasted red bell peppers, drained
1 cup reduced-fat firm silken tofu (about 6 ounces)
1/3 cup fresh parsley leaves
2 tablespoons lime juice
1 tablespoon extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 garlic cloves, crushed
1 (16-ounce) can cannellini beans or other white beans, rinsed and drained
1/2 teaspoon minced seeded jalapeño pepper
Sliced jalapeño pepper (optional)
Chop bell peppers to measure 1/4 cup; set aside. Place remaining bell peppers, tofu, and the next 7 ingredients (tofu through beans) in a food processor, and process until smooth. Spoon mixture into a bowl; stir in reserved 1/4 cup bell peppers and minced jalapeno. Cover and chill. Garnish with a sliced jalapeño, if desired.
Yield: 2 1/2 cups (serving size: 1/4 cup)
NUTRITION PER SERVING
CALORIES 76(27% from fat); FAT 2.3g (sat 0.3g,mono 1.2g,poly 0.6g); PROTEIN 4.1g; CHOLESTEROL 0.0mg; CALCIUM 28mg; SODIUM 244mg; FIBER 1.2g; IRON 1.2mg; CARBOHYDRATE 10.2g
Cranberry Salsa
Cranberry Salsa
2 Oranges
2 C Cranberries, Fresh
1/4 C Canola Oil
1/4 C Onion -- minced
1 Tbsp Cilantro -- minced
1 Tbsp Ginger Root -- minced
1 Chiles Serranos -- minced
Cut peel and all white membrane from oranges. Grate or zest 4 Tbs of the
orange peel. Coarsely chop orange sections. Coarsely chop fresh
cranberries.
Combine all ingredients. Season to taste with salt. Let sit at least 3-4
hours before serving.
Caramelized Black Bean "Butter"
Caramelized Black Bean "Butter"
Caramelized onions lend the black beans an intriguing sweetness and complexity, which is highlighted by balsamic vinegar and cocoa. Spread on a sandwich of sliced ciabatta with grilled vegetables and arugula. It's also great with baked tortilla chips.
1 tablespoon olive oil
4 cups chopped onion
2 (15-ounce) cans black beans, rinsed and drained
1 tablespoon balsamic vinegar
2 teaspoons unsweetened cocoa
1/2 teaspoon salt
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley
Heat oil in a large nonstick skillet over medium-high heat. Add onion; sauté 10 minutes or until golden. Place onion, beans, vinegar, cocoa, salt, and paprika in a food processor; process until smooth. Place bean mixture in a bowl. Sprinkle with parsley.
Yield: 3 cups (serving size: 1 tablespoon)
CALORIES 17(2% from fat); FAT 0.4g (sat 0.1g,mono 0.2g,poly 0.0g); PROTEIN 0.7g; CHOLESTEROL 0.0mg; CALCIUM 7mg; SODIUM 48mg; FIBER 0.8g; IRON 0.2mg; CARBOHYDRATE 3.1g
Cooking Light, JUNE 2005
White-Bean Hummus Dip
White-Bean Hummus Dip
This dip, served with pita bread or chips, makes a nice appetizer for your guests to nibble on as they prepare the evenings meal. The dip can be made up to three days ahead and stored in the refrigerator. Bring to room temperature before serving.
1/4 cup chopped green onions
2 tablespoons fresh lemon juice
2 tablespoons tahini (sesame-seed paste)
1/2 teaspoon dried oregano
1/4 teaspoon ground cumin
1/8 teaspoon salt
1/8 teaspoon black pepper
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1 garlic clove, peeled
Combine all of the ingredients in a food processor, and process until the mixture is smooth.
Yield: 1 3/4 cups (serving size: 1/4 cup)
CALORIES 108(30% from fat); FAT 3.6g (sat 0.4g,mono 1.2g,poly 1.6g); PROTEIN 5g; CHOLESTEROL 0.0mg; CALCIUM 48mg; SODIUM 144mg; FIBER 2.2g; IRON 2mg; CARBOHYDRATE 15g
Cooking Light, MAY 2000
Friday, November 9, 2007
Journaling
Today eating was good. I did 15 minutes of warm up around the track, 30 minutes on elliptical HIIT, vigorous weight machines (arms), I burned over 600 calories. I started doing the assisted push up machine, boy is that hard I had the counter balance on 120, hope no one was watchin that pitiful site..lol. Lexie and I went shopping and got some great deals at Kohl's. I got a pair of snow boots, 3 pairs of jeans and two tops for her all under 70 bucks. By the time we came home we were really tired. Tomorrow is weigh in, I'll be less but not alot..looks like I need to bump up the workouts or starve.
Rants continued......Thursday, November 8, 2007
Journaling
Today I did 45 minutes and over 5,4oo steps on the track. Wanted to do something different. I was all up for it till my ipod stopped after 15 minutes, shoot you mean you have to charge those things..lol. I don't charge it much and always forget to do it. I tried the assisted push ups today for the first time, had to figure the counter balance out and I only did 5. I'll get there slowly but surely! I really think this weight loss thing is a balance of calories in and calories spent, the healthy eating is really to make you live longer, but you could still lose weight not eating all that whole grain! I have come to love my whole wheat pasta.
Ok bed time...till tomorrow .....
Tuesday, November 6, 2007
Smoky Chipotle Hummus
Smoky Chipotle Hummus
Yields: 20 servings
"Wonderful for entertaining, this high volume hummus recipe is made with chipotle pepper, roasted red peppers, and sun dried tomatoes. The Middle-Eastern-inspired dip is a beautiful color and has a smoky, bright flavor. Serve with pita chips and fresh vegetables."
Recipe yields 5 cups
INGREDIENTS:
2 (15.5 ounce) cans garbanzo
beans, drained
1/2 cup water
1/4 cup tahini
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 canned chipotle pepper in
adobo sauce
2 cloves garlic
1 1/2 teaspoons cumin
1 (7 ounce) jar roasted red bell
peppers, drained
6 oil-packed sun-dried
tomatoes, drained
1/2 cup chopped cilantro
1/2 teaspoon salt
ground black pepper to taste
DIRECTIONS:
1. Place the garbanzo beans, water, tahini, lemon juice, olive oil, chipotle pepper, garlic, and cumin in the bowl of a food processor; blend until smooth. Add the red peppers, sun-dried tomatoes, cilantro, salt, and pepper. Pulse the mixture until the ingredients are coarsely chopped into the hummus base. Transfer to a serving bowl, cover, and chill until ready to serve.
Servings Per Recipe: 20-1/4 cup servings
Amount Per Serving
Calories: 90
Total Fat: 3.7g
Cholesterol: 0mg
Sodium: 235mg
Total Carbs: 11.9g
Dietary Fiber: 2.4g
Protein: 2.9g
Journaling
Did 25 minutes on the treadmill, HIIT and the weight machines (mostly legs). Burned 400 calories. Did good eating on plan. Now I am gonna post some more recipes.
I also decided to weigh on the weekend, the scales seems to go down then back up before down and stick...I hate seeing the ups.
Monday, November 5, 2007
Journaling
Today I was a chaperon for my DD's field trip to a museum here in Cleveland.
It was fun , she had a great time and I was in charge of a group of 5 children 3 boys my DD and 1 other girl. We didn't get back until 2 so I didn't get much time to work out. I managed to get in 33 minutes on the EFX
Eating was ok but I had some wine. Tomorrow will be much better!
It very cold here and is supposed to snow.
Quinoa Salad with Black Beans and Sweet Potatoes
Quinoa Salad with Black Beans and Sweet Potatoes
from Women's Health
Ingredients
1/2 cup quinoa
1 tablespoon olive oil
1 medium sweet potato, peeled and diced
1 scallion, thinly sliced
1/4 teaspoon dried red chile flakes
1 cup water (LS chicken broth)
1/2 teaspoon salt
3/4 cup canned black beans, drained and thoroughly rinsed
juice of one lime
2 tablespoon chopped fresh cilantro
Instructions
1. Place quinoa in a small-mesh sieve and rinse thoroughly.
2. Heat oil over medium-high heat in a medium skillet (be sure you have a tight-fitting lid for the skillet).
3. Add sweet potato, scallion, and chile and saute until fragrant, about 2 minutes.
4. Add quinoa; toast for 2 minutes.
5. Add water (broth) and salt.
6. Bring to a boil, reduce heat to medium low, and cover. Simmer until quinoa and sweet potato are tender, about 10 to 12 minutes.
7. If liquid remains unabsorbed in the pan, raise heat to high and cook for 2 minutes until it boils off.
8. Stir in black beans and lime juice and cilantro.
9. Serve warm or chilled.
Sunday, November 4, 2007
Journaling
Hello friends!
202.4 This a.m.
Only 3 pounds lost this month, oh well. I stayed on plan and did my best.
Today I did 10 minutes on the stairmaster and 25 on the treadmill HIIT, plus a few minutes cool down. I saw this guy yesterday doing full sit ups from a lying down position, and he did lot's of them, I tried it last night....oh boy. Not good!
I did a set of side twists on this machine, I think it's a Cybex. Not the greatest workout, but better then nothing.
No gym tomorrow, DH is playing golf and there will be a frost delay....so I won't have time before I work :(
Thanks Marshall, Barb , and Rie for your comments on the DD!
Check ya later.
Friday, November 2, 2007
Thursday, November 1, 2007
Journaling
I did 25 minutes on the Nautilus treadmill HIIT, walked the track 5 or 6 times to warm up and did my leg machines and 1 back machine. Ate on plan and weigh in for the month is Saturday...it's not looking good . Anything less is better though....
Money is tight right now , when things get better, I am gonna start cooking again.
Day off tomorrow...when I have time gotta post my DD's Halloween picture.
She had sooo much fun!
TTFN
Orange Quinoa Salad
Orange Quinoa Salad
From Cooking Light
With protein-rich quinoa, dried fruit, and almonds, this salad is a good snack before or after exercise and a nice side dish with grilled pork. Or increase the serving size to 3/4 cup and add feta cheese or shredded rotisserie chicken to make it a main dish.
Dressing:
1/4 cup fresh orange juice
2 tablespoons extra virgin olive oil
1 1/2 tablespoons low-fat buttermilk
2 teaspoons honey (agave nectar)
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
Salad:
1 1/3 cups uncooked quinoa
2 3/4 cups water
1/2 teaspoon salt
1 cup thinly sliced green onions
1 cup sweetened dried cranberries (I would use unsweetened homemade)
1/3 cup chopped fresh parsley
3 tablespoons sliced almonds, toasted
To prepare dressing, combine first 6 ingredients in a small bowl; stir with a whisk until well blended.
To prepare salad, place quinoa in a large nonstick skillet; cook 4 minutes over medium heat, stirring frequently. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice. Drain well.
Combine quinoa, 2 3/4 cups water, and 1/2 teaspoon salt in a large saucepan; bring to a boil. Cover and reduce heat; simmer 20 minutes or until liquid is absorbed. Remove from heat, and cool to room temperature. Stir in dressing, onions, and the remaining ingredients. Cover and chill.
Yield: 10 servings (serving size: about 1/2 cup)
NUTRITION PER SERVING
CALORIES 170(28% from fat); FAT 5.2g (sat 0.6g,mono 3.1g,poly 1.1g); PROTEIN 3.5g; CHOLESTEROL 0.0mg; CALCIUM 34mg; SODIUM 245mg; FIBER 2.7g; IRON 2.4mg; CARBOHYDRATE 28.8g
Maureen Callahan
Cooking Light, JULY 2006
Tuesday, October 30, 2007
Journaling
After all that I said last night I was at a new low this a.m., I did have a few less calories yesterday though.
203.0
I did 5 or six laps around the track to warm up, 30 minutes and 300 calories cardio intervals on the EFX® Elliptical Fitness Crosstrainer, over 2 miles. That's all I had time for tomorrow will be better.
Started taking virgin coconut oil last week, today I had 1/2 Tablespoon in my coffee. Well I'm off to put all the new recipes in the files.
Journaling
I don't write here much , maybe I should start.
My DD is very sick and has a very hard time getting to sleep..it's quite up there now...Thank you God! I gave her some medicine of which I had to beg her to take. It's really just a common cold.
On the weight loss front, I weigh the same today as I did on the 19th...I eat well, count calories and work out every day...something is not right. I have a brand new Tanita scale ..it's awesome (it's not that) maybe I need to calorie cycle more. It's really exhausting analyzing your every move in order to lose weight and be healthy...where's the easy button that tv add boosts about dang it!!!!
I really am at wits end. I know I should be happy I lost 14 pounds in three months...but wish it was 24 pounds. Thank you GOD for what I do have!!!!!!!!!
Thanks for listening if you are.......
Forgot to add The Husband is snoring on the couch in the basement and is clueless to our baby's sickness issues. He is an extremely good person, however clueless when it comes to Mothering (if you know what I mean ladies) and I pray every day if I would ever no longer exist how would my daughter ever get along. I know friends and family would help....but my poor baby...well I just need to get healthy and stay that way!
Saturday, October 27, 2007
Turkey & Pumpkin Chili
Turkey & Pumpkin Chili
Dairy-Free, Gluten-Free
Besides adding a sweet nuttiness, pumpkin's ready source of Vitamin A boosts the nutrition content of this offbeat chili recipe. Garnish each portion with a dollop of reduced fat sour cream and chopped cilantro.
Turkey & Pumpkin Chili
URL: http://www.wholefoodsmarket.com/recipes/soup-stew/chili_turkeypumpkin.html
Serves 6
2 tablespoons olive oil
1 small onion, chopped
1 medium green bell pepper, chopped
2 jalapeños, ribs and seeds removed and minced
2 cloves garlic, minced
1 pound ground white or dark meat turkey
1 can (14.5 ounce) diced tomatoes
1 can (15 ounce) pumpkin
1 cup water
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon ground black pepper
1 can (15 ounce) kidney beans, drained
Heat olive oil in large saucepan over medium-high heat. Add onion, bell pepper, jalapeno and garlic, stirring frequently, for 5 minutes until tender. Add turkey; cook until browned.
Add tomatoes with juice, pumpkin, water, chili powder, cumin, salt and pepper. Bring to a boil. Reduce heat to low. Add kidney beans, cover; stirring occasionally, for 30 minutes.
Nutrition Info
Per serving (13 oz/377g-wt.): 370 calories (140 from fat), 16g total fat, 3.5g saturated fat, 29g protein, 30g total carbohydrate (9g dietary fiber, 6g sugar), 75mg cholesterol, 590mg sodium
Friday, October 26, 2007
Wheat Berry-Cranberry Salad
Wheat Berry-Cranberry Salad
Serve this salad at room temperature or chilled.
1 1/2 cups uncooked wheat berries (hard winter wheat)
1 teaspoon salt, divided
1 cup fresh cranberries
1/4 cup maple syrup (I would use sugar free)
1/4 cup cranberry juice
2 tablespoons olive oil
1 tablespoon white wine vinegar
2 teaspoons Dijon mustard
1/4 teaspoon freshly ground black pepper
1/2 cup diced celery
1/3 cup thinly sliced green onions
1/3 cup chopped fresh flat-leaf parsley
1/3 cup chopped pecans, toasted
Place the wheat berries in a medium bowl, and cover with water to 2 inches above wheat berries. Cover and let stand 8 hours. Drain.
Place wheat berries and 1/2 teaspoon salt in a medium saucepan. Cover with water to 2 inches above wheat berries; bring to a boil. Cover, reduce heat, and cook 1 hour or until tender. Drain; cool to room temperature.
Combine cranberries and maple syrup in a small saucepan over medium heat; bring to a boil. Cook for 4 minutes or until cranberries pop, stirring frequently. Transfer to a large bowl; cool 10 minutes.
Add juice, oil, vinegar, mustard, pepper, and remaining 1/2 teaspoon salt to cranberry mixture; stir well to combine. Add wheat berries, celery, onion, parsley, and pecans to cranberry mixture; stir well. Serve at room temperature, or cover and chill.
Yield: 8 servings (serving size: about 1/2 cup)
CALORIES 223 (31% from fat); FAT 7.6g (sat 0.9g,mono 4.6g,poly 1.7g); PROTEIN 5.3g; CHOLESTEROL 0.0mg; CALCIUM 23mg; SODIUM 248mg; FIBER 5.8g; IRON 0.6mg; CARBOHYDRATE 36.9g
Cooking Light, NOVEMBER 2006
Multigrain Pilaf with Sunflower Seeds
Multigrain Pilaf with Sunflower Seeds
Sunflower seeds and brown rice pack a double nutrition punch, enhancing this side dish with both vitamin E and niacin. This recipe calls for long-cooking barley and brown rice, but if you're in a hurry, substitute instant brown rice and quick-cooking barley. Just be sure to adjust cooking times according to package directions.
4 teaspoons canola oil, divided
1/3 cup sunflower seed kernels
1/2 teaspoon salt, divided
2 teaspoons butter (Olivio)
1 cup thinly sliced leek (about 1 large)
2 1/2 cups water
1 1/2 cups fat-free, less-sodium chicken broth
1/2 cup uncooked pearl barley
1/2 cup brown rice blend (such as Lundberg) or brown rice
1/2 cup dried currants
1/4 cup uncooked bulgur
1/4 cup chopped fresh parsley
1/4 teaspoon freshly ground black pepper
Heat a Dutch oven over medium-high heat. Add 2 teaspoons oil, sunflower seeds, and 1/4 teaspoon salt; sauté 2 minutes or until lightly browned. Remove from pan; set aside.
Heat pan over medium heat; add remaining 2 teaspoons oil and butter. Add leek; cook 4 minutes or until tender, stirring frequently. Add 2 1/2 cups water and next 3 ingredients (through rice); bring to a boil. Cover, reduce heat, and simmer 35 minutes. Stir in currants and bulgur; cover and simmer 10 minutes or until grains are tender. Remove from heat; stir in remaining 1/4 teaspoon salt, sunflower seeds, parsley, and pepper. Serve immediately.
Yield: 8 servings (serving size: 1/2 cup)
CALORIES 198 (30% from fat); FAT 6.6g (sat 1.1g,mono 2.2g,poly 2.6g); PROTEIN 5g; CHOLESTEROL 3mg; CALCIUM 26mg; SODIUM 266mg; FIBER 4.9g; IRON 1.5mg; CARBOHYDRATE 32.7g
Cooking Light, SEPTEMBER 2006
White Bean Soup with Roasted Garlic, Sausage and Kale
White Bean Soup with Roasted Garlic, Sausage and Kale
1 whole garlic head
4 teaspoons olive oil, divided
1 cup finely chopped onion
1 teaspoon kosher salt
1/2 cup finely chopped carrot
1/2 cup finely chopped peeled potato
1/2 cup finely chopped celery
1 tablespoon chopped fresh rosemary
1 tablespoon tomato paste
5 cups chicken stock (low sodium)
2 (15-ounce) cans cannellini beans, drained and rinsed - divided
6 cups chopped fresh kale
3 tablespoons fresh lemon juice
1/4 teaspoon freshly ground black pepper
4 ounces Smoked Turkey Sausage or Turkey Polska Kielbasa
Preheat the oven to 425F.
Remove the outer papery covering of the garlic. Slice off the top of the head so most of the cloves are exposed. Place on a square of aluminum foil for easy cleanup, or select the smallest baking dish you have. Drizzle 1 teaspoon oil over the cloves. Fold the foil over the head to completely enclose it, or cover the baking dish with foil.
Roast for about 45 minutes, until the garlic is completely soft and lightly browned.
Remove from oven to cool, about 10 minutes. Squeeze out the roasted garlic into a small bowl and discard skins.
Heat the remaining oil in a large saucepan over medium heat. Add onion and salt; sauté 5 minutes. Add carrot and the next 4 ingredients (carrot through tomato paste); cook 5 minutes, stirring frequently.
Meanwhile, place one half of the rinsed beans on a plate and mash thoroughly, using a potato masher or a fork. Set aside. Add stock and half the remaining beans to the onion mixture and bring to a boil.
Reduce heat; simmer, uncovered, for 30 minutes.
While the soup simmers, slice the sausage into ¼ inch thick rounds and fry in a non-stick skillet until fat is rendered out and the sausage is browned and crisp, about 2 minutes each side. Drain on paper towels and set aside.
Just before serving the soup, stir in garlic, kale, and kielbasa; simmer 10 minutes or until kale is tender. Stir in lemon juice and pepper. Serve immediately.
I'll come back later and add nutrition facts.
Chari
Tuesday, October 23, 2007
Love YOAD....
I will start off this post by saying, I love You: On A Diet, but am very frustrated with the do's and dont's. I have made some cyber friends while doing this...not my first attempt at a healthy eating change. I was on The G.I. diet by Rick Gallop for over a year and a half, I really think my success is from exercising and counting calories. I didn't count calories on The G. I. diet and I had a bad foot so exercise didn't happen the whole time. With that said I still have the bad foot I just endure the pain. The don'ts in particular-Coconut oil
On the support group I belong to no ands ifs or buts...NO Coconut oil.
I wanna know why not...wish I could get Dr. Oz on the phone.
The Skinny on Fats
By Mary Enig, PhD, and Sally Fallon
From: Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, Second Edition by Sally Fallon with Mary G. Enig, PhD. © 1999 New Trends Publishing, Inc. All Rights Reserved. To order contact www.newtrendspublishing.com
Table of Contents
Introduction
The Lipid Hypothesis
The "Evidence" Supporting the Lipid Hypothesis
Studies that Challenge the Lipid Hypothesis
Understanding the Chemistry of Fats
Classification of Fatty Acids by Saturation
Classification of Fatty Acids by Length
The Dangers of Polyunsaturates
Too Much Omega-6
Too Little Omega-3
The Benefits of Saturated Fats
What About Cholesterol?
The Cause and Treatment of Heart Disease
Modern Methods of Processing Fat
Nutrients in Butter
Composition of Different Fats
Summary
About the Authors
References
Introduction
Fats from animal and vegetable sources provide a concentrated source of energy in the diet; they also provide the building blocks for cell membranes and a variety of hormones and hormonelike substances. Fats as part of a meal slow down absorption so that we can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are needed for the conversion of carotene to vitamin A, for mineral absorption and for a host of other processes.
Politically Correct Nutrition is based on the assumption that we should reduce our intake of fats, particularly saturated fats from animal sources. Fats from animal sources also contain cholesterol, presented as the twin villain of the civilized diet.
The Lipid Hypothesis
The theory—called the lipid hypothesis—that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and the incidence of coronary heart disease was proposed by a researcher named Ancel Keys in the late 1950's. Numerous subsequent studies have questioned his data and conclusions. Nevertheless, Keys' articles received far more publicity than those presenting alternate views. The vegetable oil and food processing industries, the main beneficiaries of any research that found fault with competing traditional foods, began promoting and funding further research designed to support the lipid hypothesis.
The most well-known advocate of the lowfat diet was Nathan Pritikin. Actually, Pritikin advocated elimination of sugar, white flour and all processed foods from the diet and recommended the use of fresh raw foods, whole grains and a strenuous exercise program; but it was the lowfat aspects of his regime that received the most attention in the media. Adherents found that they lost weight and that their blood cholesterol levels and blood pressure declined. The success of the Pritikin diet was probably due to a number of factors having nothing to do with reduction in dietary fat—weight loss alone, for example, will precipitate a reduction in blood cholesterol levels—but Pritikin soon found that the fat-free diet presented many problems, not the least of which was the fact that people just could not stay on it. Those who possessed enough will power to remain fat-free for any length of time developed a variety of health problems including low energy, difficulty in concentration, depression, weight gain and mineral deficiencies.1 Pritikin may have saved himself from heart disease but his lowfat diet did not spare him from cancer. He died, in the prime of life, of suicide when he realized that his Spartan regime was not curing his leukemia. We shouldn't have to die of either heart disease or cancer—or consume a diet that makes us depressed.
When problems with the no-fat regime became apparent, Pritikin introduced a small amount of fat from vegetable sources into his diet—something like 10% of the total caloric intake. Today the Diet Dictocrats advise us to limit fats to 25-30% of the caloric intake, which is about 2 1/2 ounces or 5 tablespoons per day for a diet of 2400 calories. A careful reckoning of fat intake and avoidance of animal fats, they say, is the key to perfect health.
The "Evidence" Supporting the Lipid Hypothesis
These "experts" assure us that the lipid hypothesis is backed by incontrovertible scientific proof. Most people would be surprised to learn that there is, in fact, very little evidence to support the contention that a diet low in cholesterol and saturated fat actually reduces death from heart disease or in any way increases one's life span. Consider the following:
Before 1920 coronary heart disease was rare in America; so rare that when a young internist named Paul Dudley White introduced the German electrocardiograph to his colleagues at Harvard University, they advised him to concentrate on a more profitable branch of medicine. The new machine revealed the presence of arterial blockages, thus permitting early diagnosis of coronary heart disease. But in those days clogged arteries were a medical rarity, and White had to search for patients who could benefit from his new technology. During the next forty years, however, the incidence of coronary heart disease rose dramatically, so much so that by the mid fifties heart disease was the leading cause of death among Americans. Today heart disease causes at least 40% of all US deaths. If, as we have been told, heart disease results from the consumption of saturated fats, one would expect to find a corresponding increase in animal fat in the American diet. Actually, the reverse is true. During the sixty-year period from 1910 to 1970, the proportion of traditional animal fat in the American diet declined from 83% to 62%, and butter consumption plummeted from eighteen pounds per person per year to four. During the past eighty years, dietary cholesterol intake has increased only 1%. During the same period the percentage of dietary vegetable oils in the form of margarine, shortening and refined oils increased about 400% while the consumption of sugar and processed foods increased about 60%.2
The Framingham Heart Study is often cited as proof of the lipid hypothesis. This study began in 1948 and involved some 6,000 people from the town of Framingham, Massachusetts. Two groups were compared at five-year intervals—those who consumed little cholesterol and saturated fat and those who consumed large amounts. After 40 years, the director of this study had to admit: "In Framingham, Mass, the more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person's serum cholesterol. . . we found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active."3 The study did show that those who weighed more and had abnormally high blood cholesterol levels were slightly more at risk for future heart disease; but weight gain and cholesterol levels had an inverse correlation with fat and cholesterol intake in the diet.4
In a multi-year British study involving several thousand men, half were asked to reduce saturated fat and cholesterol in their diets, to stop smoking and to increase the amounts of unsaturated oils such as margarine and vegetable oils. After one year, those on the "good" diet had 100% more deaths than those on the "bad" diet, in spite of the fact that those men on the "bad" diet continued to smoke! But in describing the study, the author ignored these results in favor of the politically correct conclusion: "The implication for public health policy in the U.K. is that a preventive programme such as we evaluated in this trial is probably effective. . . ."5
The U.S. Multiple Risk Factor Intervention Trial, (MRFIT) sponsored by the National Heart, Lung and Blood Institute, compared mortality rates and eating habits of over 12,000 men. Those with "good" dietary habits (reduced saturated fat and cholesterol, reduced smoking, etc.) showed a marginal reduction in total coronary heart disease, but their overall mortality from all causes was higher. Similar results have been obtained in several other studies. The few studies that indicate a correlation between fat reduction and a decrease in coronary heart disease mortality also document a concurrent increase in deaths from cancer, brain hemorrhage, suicide and violent death.6
The Lipid Research Clinics Coronary Primary Prevention Trial (LRC-CPPT), which cost 150 million dollars, is the study most often cited by the experts to justify lowfat diets. Actually, dietary cholesterol and saturated fat were not tested in this study as all subjects were given a low-cholesterol, low-saturated-fat diet. Instead, the study tested the effects of a cholesterol-lowering drug. Their statistical analysis of the results implied a 24% reduction in the rate of coronary heart disease in the group taking the drug compared with the placebo group; however, nonheart disease deaths in the drug group increased—deaths from cancer, stroke, violence and suicide.7 Even the conclusion that lowering cholesterol reduces heart disease is suspect. Independent researchers who tabulated the results of this study found no significant statistical difference in coronary heart disease death rates between the two groups.8 However, both the popular press and medical journals touted the LRC-CPPT as the long-sought proof that animal fats are the cause of heart disease, America's number one killer.
Studies that Challenge the Lipid Hypothesis
While it is true that researchers have induced heart disease in some animals by giving them extremely large dosages of oxidized or rancid cholesterol—amounts ten times that found in the ordinary human diet—several population studies squarely contradict the cholesterol-heart disease connection. A survey of 1700 patients with hardening of the arteries, conducted by the famous heart surgeon Michael DeBakey, found no relationship between the level of cholesterol in the blood and the incidence of atherosclerosis.9 A survey of South Carolina adults found no correlation of blood cholesterol levels with "bad" dietary habits, such as use of red meat, animal fats, fried foods, butter, eggs, whole milk, bacon, sausage and cheese.10 A Medical Research Council survey showed that men eating butter ran half the risk of developing heart disease as those using margarine.11
Mother's milk provides a higher proportion of cholesterol than almost any other food. It also contains over 50% of its calories as fat, much of it saturated fat. Both cholesterol and saturated fat are essential for growth in babies and children, especially the development of the brain.12 Yet, the American Heart Association is now recommending a low-cholesterol, lowfat diet for children! Commercial formulas are low in saturated fats and soy formulas are devoid of cholesterol. A recent study linked lowfat diets with failure to thrive in children.13
Numerous surveys of traditional populations have yielded information that is an embarrassment to the Diet Dictocrats. For example, a study comparing Jews when they lived in Yemen, whose diets contained fats solely of animal origin, to Yemenite Jews living in Israel, whose diets contained margarine and vegetable oils, revealed little heart disease or diabetes in the former group but high levels of both diseases in the latter.14 (The study also noted that the Yemenite Jews consumed no sugar but those in Israel consumed sugar in amounts equaling 25-30% of total carbohydrate intake.) A comparison of populations in northern and southern India revealed a similar pattern. People in northern India consume 17 times more animal fat but have an incidence of coronary heart disease seven times lower than people in southern India.15 The Masai and kindred tribes of Africa subsist largely on milk, blood and beef. They are free from coronary heart disease and have excellent blood cholesterol levels.16 Eskimos eat liberally of animal fats from fish and marine animals. On their native diet they are free of disease and exceptionally hardy.17 An extensive study of diet and disease patterns in China found that the region in which the populace consumes large amounts of whole milk had half the rate of heart disease as several districts in which only small amounts of animal products are consumed.18 Several Mediterranean societies have low rates of heart disease even though fat—including highly saturated fat from lamb, sausage and goat cheese—comprises up to 70% of their caloric intake. The inhabitants of Crete, for example, are remarkable for their good health and longevity.19 A study of Puerto Ricans revealed that, although they consume large amounts of animal fat, they have a very low incidence of colon and breast cancer.20 A study of the long-lived inhabitants of Soviet Georgia revealed that those who eat the most fatty meat live the longest.21 In Okinawa, where the average life span for women is 84 years—longer than in Japan—the inhabitants eat generous amounts of pork and seafood and do all their cooking in lard.22 None of these studies is mentioned by those urging restriction of saturated fats.
The relative good health of the Japanese, who have the longest life span of any nation in the world, is generally attributed to a lowfat diet. Although the Japanese eat few dairy fats, the notion that their diet is low in fat is a myth; rather, it contains moderate amounts of animal fats from eggs, pork, chicken, beef, seafood and organ meats. With their fondness for shellfish and fish broth, eaten on a daily basis, the Japanese probably consume more cholesterol than most Americans. What they do not consume is a lot of vegetable oil, white flour or processed food (although they do eat white rice.) The life span of the Japanese has increased since World War II with an increase in animal fat and protein in the diet.23 Those who point to Japanese statistics to promote the lowfat diet fail to mention that the Swiss live almost as long on one of the fattiest diets in the world. Tied for third in the longevity stakes are Austria and Greece—both with high-fat diets.24
As a final example, let us consider the French. Anyone who has eaten his way across France has observed that the French diet is just loaded with saturated fats in the form of butter, eggs, cheese, cream, liver, meats and rich patés. Yet the French have a lower rate of coronary heart disease than many other western countries. In the United States, 315 of every 100,000 middle-aged men die of heart attacks each year; in France the rate is 145 per 100,000. In the Gascony region, where goose and duck liver form a staple of the diet, this rate is a remarkably low 80 per 100,000.25 This phenomenon has recently gained international attention as the French Paradox. (The French do suffer from many degenerative diseases, however. They eat large amounts of sugar and white flour and in recent years have succumbed to the timesaving temptations of processed foods.)
A chorus of establishment voices, including the American Cancer Society, the National Cancer Institute and the Senate Committee on Nutrition and Human Needs, claims that animal fat is linked not only with heart disease but also with cancers of various types. Yet when researchers from the University of Maryland analyzed the data they used to make such claims, they found that vegetable fat consumption was correlated with cancer and animal fat was not.26
Understanding the Chemistry of Fats
Clearly something is wrong with the theories we read in the popular press—and used to bolster sales of lowfat concoctions and cholesterol-free foods. The notion that saturated fats per se cause heart disease as well as cancer is not only facile, it is just plain wrong. But it is true that some fats are bad for us. In order to understand which ones, we must know something about the chemistry of fats.
Fats—or lipids—are a class of organic substances that are not soluble in water. In simple terms, fatty acids are chains of carbon atoms with hydrogen atoms filling the available bonds. Most fat in our bodies and in the food we eat is in the form of triglycerides, that is, three fatty-acid chains attached to a glycerol molecule. Elevated triglycerides in the blood have been positively linked to proneness to heart disease, but these triglycerides do not come directly from dietary fats; they are made in the liver from any excess sugars that have not been used for energy. The source of these excess sugars is any food containing carbohydrates, particularly refined sugar and white flour.
Classification of Fatty Acids by Saturation
Fatty acids are classified in the following way:
Saturated: A fatty acid is saturated when all available carbon bonds are occupied by a hydrogen atom. They are highly stable, because all the carbon-atom linkages are filled—or saturated—with hydrogen. This means that they do not normally go rancid, even when heated for cooking purposes. They are straight in form and hence pack together easily, so that they form a solid or semisolid fat at room temperature. Your body makes saturated fatty acids from carbohydrates and they are found in animal fats and tropical oils.
Monounsaturated: Monounsaturated fatty acids have one double bond in the form of two carbon atoms double-bonded to each other and, therefore, lack two hydrogen atoms. Your body makes monounsaturated fatty acids from saturated fatty acids and uses them in a number of ways. Monounsaturated fats have a kink or bend at the position of the double bond so that they do not pack together as easily as saturated fats and, therefore, tend to be liquid at room temperature. Like saturated fats, they are relatively stable. They do not go rancid easily and hence can be used in cooking. The monounsaturated fatty acid most commonly found in our food is oleic acid, the main component of olive oil as well as the oils from almonds, pecans, cashews, peanuts and avocados.
Polyunsaturated: Polyunsaturated fatty acids have two or more pairs of double bonds and, therefore, lack four or more hydrogen atoms. The two polyunsaturated fatty acids found most frequently in our foods are double unsaturated linoleic acid, with two double bonds—also called omega-6; and triple unsaturated linolenic acid, with three double bonds—also called omega-3. (The omega number indicates the position of the first double bond.) Your body cannot make these fatty acids and hence they are called "essential." We must obtain our essential fatty acids or EFA's from the foods we eat. The polyunsaturated fatty acids have kinks or turns at the position of the double bond and hence do not pack together easily. They are liquid, even when refrigerated. The unpaired electrons at the double bonds makes these oils highly reactive. They go rancid easily, particularly omega-3 linolenic acid, and must be treated with care. Polyunsaturated oils should never be heated or used in cooking. In nature, the polyunsaturated fatty acids are usually found in the cis form, which means that both hydrogen atoms at the double bond are on the same side.
All fats and oils, whether of vegetable or animal origin, are some combination of saturated fatty acids, monounsaturated fatty acids and polyunsaturated linoleic acid and linolenic acid. In general, animal fats such as butter, lard and tallow contain about 40-60% saturated fat and are solid at room temperature. Vegetable oils from northern climates contain a preponderance of polyunsaturated fatty acids and are liquid at room temperature. But vegetable oils from the tropics are highly saturated. Coconut oil, for example, is 92% saturated. These fats are liquid in the tropics but hard as butter in northern climes. Vegetable oils are more saturated in hot climates because the increased saturation helps maintain stiffness in plant leaves. Olive oil with its preponderance of oleic acid is the product of a temperate climate. It is liquid at warm temperatures but hardens when refrigerated.
Classification of Fatty Acids by Length
Researchers classify fatty acids not only according to their degree of saturation but also by their length.
Short-chain fatty acids have four to six carbon atoms. These fats are always saturated. Four-carbon butyric acid is found mostly in butterfat from cows, and six-carbon capric acid is found mostly in butterfat from goats. These fatty acids have antimicrobial properties—that is, they protect us from viruses, yeasts and pathogenic bacteria in the gut. They do not need to be acted on by the bile salts but are directly absorbed for quick energy. For this reason, they are less likely to cause weight gain than olive oil or commercial vegetable oils.27 Short-chain fatty acids also contribute to the health of the immune system.28
Medium-chain fatty acids have eight to twelve carbon atoms and are found mostly in butterfat and the tropical oils. Like the short-chain fatty acids, these fats have antimicrobial properties; are absorbed directly for quick energy; and contribute to the health of the immune system.
Long-chain fatty acids have from 14 to 18 carbon atoms and can be either saturated, monounsaturated or polyunsaturated. Stearic acid is an 18-carbon saturated fatty acid found chiefly in beef and mutton tallows. Oleic acid is an 18-carbon monounsaturated fat which is the chief component of olive oil. Another monounsaturated fatty acid is the 16-carbon palmitoleic acid which has strong antimicrobial properties. It is found almost exclusively in animal fats. The two essential fatty acids are also long chain, each 18 carbons in length. Another important long-chain fatty acid is gamma-linolenic acid (GLA) which has 18 carbons and three double bonds. It is found in evening primrose, borage and black currant oils. Your body makes GLA out of omega-6 linoleic acid and uses it in the production of substances called prostaglandins, localized tissue hormones that regulate many processes at the cellular level.
Very-long-chain fatty acids have 20 to 24 carbon atoms. They tend to be highly unsaturated, with four, five or six double bonds. Some people can make these fatty acids from EFA's, but others, particularly those whose ancestors ate a lot of fish, lack enzymes to produce them. These "obligate carnivores" must obtain them from animal foods such as organ meats, egg yolks, butter and fish oils. The most important very-long-chain fatty acids are dihomo-gamma-linolenic acid (DGLA) with 20 carbons and three double bonds; arachidonic acid (AA) with 20 carbons and four double bonds; eicosapentaenoic acid (EPA) with 20 carbons and five double bonds; and docosahexaenoic acid (DHA) with 22 carbons and six double bonds. All of these except DHA are used in the production of prostaglandins, localized tissue hormones that direct many processes in the cells. In addition, AA and DHA play important roles in the function of the nervous system.29
The Dangers of Polyunsaturates
The public has been fed a great deal of misinformation about the relative virtues of saturated fats versus polyunsaturated oils. Politically correct dietary gurus tell us that the polyunsaturated oils are good for us and that the saturated fats cause cancer and heart disease. The result is that fundamental changes have occurred in the Western diet. At the turn of the century, most of the fatty acids in the diet were either saturated or monounsaturated, primarily from butter, lard, tallows, coconut oil and small amounts of olive oil. Today most of the fats in the diet are polyunsaturated from vegetable oils derived mostly from soy, as well as from corn, safflower and canola.
Modern diets can contain as much as 30% of calories as polyunsaturated oils, but scientific research indicates that this amount is far too high. The best evidence indicates that our intake of polyunsaturates should not be much greater than 4% of the caloric total, in approximate proportions of 1 1/2 % omega-3 linolenic acid and 2 1/2 % omega-6 linoleic acid.30 EFA consumption in this range is found in native populations in temperate and tropical regions whose intake of polyunsaturated oils comes from the small amounts found in legumes, grains, nuts, green vegetables, fish, olive oil and animal fats but not from commercial vegetable oils.
Excess consumption of polyunsaturated oils has been shown to contribute to a large number of disease conditions including increased cancer and heart disease; immune system dysfunction; damage to the liver, reproductive organs and lungs; digestive disorders; depressed learning ability; impaired growth; and weight gain.31
One reason the polyunsaturates cause so many health problems is that they tend to become oxidized or rancid when subjected to heat, oxygen and moisture as in cooking and processing. Rancid oils are characterized by free radicals—that is, single atoms or clusters with an unpaired electron in an outer orbit. These compounds are extremely reactive chemically. They have been characterized as "marauders" in the body for they attack cell membranes and red blood cells and cause damage in DNA/RNA strands, thus triggering mutations in tissue, blood vessels and skin. Free radical damage to the skin causes wrinkles and premature aging; free radical damage to the tissues and organs sets the stage for tumors; free radical damage in the blood vessels initiates the buildup of plaque. Is it any wonder that tests and studies have repeatedly shown a high correlation between cancer and heart disease with the consumption of polyunsaturates?32 New evidence links exposure to free radicals with premature aging, with autoimmune diseases such as arthritis and with Parkinson's disease, Lou Gehrig's disease, Alzheimer's and cataracts.33
Too Much Omega-6
Problems associated with an excess of polyunsaturates are exacerbated by the fact that most polyunsaturates in commercial vegetable oils are in the form of double unsaturated omega-6 linoleic acid, with very little of vital triple unsaturated omega-3 linolenic acid. Recent research has revealed that too much omega-6 in the diet creates an imbalance that can interfere with production of important prostaglandins.34 This disruption can result in increased tendency to form blood clots, inflammation, high blood pressure, irritation of the digestive tract, depressed immune function, sterility, cell proliferation, cancer and weight gain.35
Too Little Omega-3
A number of researchers have argued that along with a surfeit of omega-6 fatty acids the American diet is deficient in the more unsaturated omega-3 linolenic acid. This fatty acid is necessary for cell oxidation, for metabolizing important sulphur-containing amino acids and for maintaining proper balance in prostaglandin production. Deficiencies have been associated with asthma, heart disease and learning deficiencies.36 Most commercial vegetable oils contain very little omega-3 linolenic acid and large amounts of the omega-6 linoleic acid. In addition, modern agricultural and industrial practices have reduced the amount of omega-3 fatty acids in commercially available vegetables, eggs, fish and meat. For example, organic eggs from hens allowed to feed on insects and green plants can contain omega-6 and omega-3 fatty acids in the beneficial ratio of approximately one-to-one; but commercial supermarket eggs can contain as much as nineteen times more omega-6 than omega-3!37
The Benefits of Saturated Fats
The much-maligned saturated fats—which Americans are trying to avoid—are not the cause of our modern diseases. In fact, they play many important roles in the body chemistry:
Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.
They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.38
They lower Lp(a), a substance in the blood that indicates proneness to heart disease.39 They protect the liver from alcohol and other toxins, such as Tylenol.40
They enhance the immune system.41
They are needed for the proper utilization of essential fatty acids.
Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats. 42
Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated.43 The heart draws on this reserve of fat in times of stress.
Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.
The scientific evidence, honestly evaluated, does not support the assertion that "artery-clogging" saturated fats cause heart disease.44 Actually, evaluation of the fat in artery clogs reveals that only about 26% is saturated. The rest is unsaturated, of which more than half is polyunsaturated.45
What about Cholesterol?
And what about cholesterol? Here, too, the public has been misinformed. Our blood vessels can become damaged in a number of ways—through irritations caused by free radicals or viruses, or because they are structurally weak—and when this happens, the body's natural healing substance steps in to repair the damage. That substance is cholesterol. Cholesterol is a high-molecular-weight alcohol that is manufactured in the liver and in most human cells. Like saturated fats, the cholesterol we make and consume plays many vital roles:
Along with saturated fats, cholesterol in the cell membrane gives our cells necessary stiffness and stability. When the diet contains an excess of polyunsaturated fatty acids, these replace saturated fatty acids in the cell membrane, so that the cell walls actually become flabby. When this happens, cholesterol from the blood is "driven" into the tissues to give them structural integrity. This is why serum cholesterol levels may go down temporarily when we replace saturated fats with polyunsaturated oils in the diet.46
Cholesterol acts as a precursor to vital corticosteroids, hormones that help us deal with stress and protect the body against heart disease and cancer; and to the sex hormones like androgen, testosterone, estrogen and progesterone.
Cholesterol is a precursor to vitamin D, a very important fat-soluble vitamin needed for healthy bones and nervous system, proper growth, mineral metabolism, muscle tone, insulin production, reproduction and immune system function.
The bile salts are made from cholesterol. Bile is vital for digestion and assimilation of fats in the diet.
Recent research shows that cholesterol acts as an antioxidant.47 This is the likely explanation for the fact that cholesterol levels go up with age. As an antioxidant, cholesterol protects us against free radical damage that leads to heart disease and cancer.
Cholesterol is needed for proper function of serotonin receptors in the brain.48 Serotonin is the body's natural "feel-good" chemical. Low cholesterol levels have been linked to aggressive and violent behavior, depression and suicidal tendencies.
Mother's milk is especially rich in cholesterol and contains a special enzyme that helps the baby utilize this nutrient. Babies and children need cholesterol-rich foods throughout their growing years to ensure proper development of the brain and nervous system.
Dietary cholesterol plays an important role in maintaining the health of the intestinal wall.49 This is why low-cholesterol vegetarian diets can lead to leaky gut syndrome and other intestinal disorders.
Cholesterol is not the cause of heart disease but rather a potent antioxidant weapon against free radicals in the blood, and a repair substance that helps heal arterial damage (although the arterial plaques themselves contain very little cholesterol.) However, like fats, cholesterol may be damaged by exposure to heat and oxygen. This damaged or oxidized cholesterol seems to promote both injury to the arterial cells as well as a pathological buildup of plaque in the arteries.50 Damaged cholesterol is found in powdered eggs, in powdered milk (added to reduced-fat milks to give them body) and in meats and fats that have been heated to high temperatures in frying and other high-temperature processes.
High serum cholesterol levels often indicate that the body needs cholesterol to protect itself from high levels of altered, free-radical-containing fats. Just as a large police force is needed in a locality where crime occurs frequently, so cholesterol is needed in a poorly nourished body to protect the individual from a tendency to heart disease and cancer. Blaming coronary heart disease on cholesterol is like blaming the police for murder and theft in a high crime area.
Poor thyroid function (hypothyroidism) will often result in high cholesterol levels. When thyroid function is poor, usually due to a diet high in sugar and low in usable iodine, fat-soluble vitamins and other nutrients, the body floods the blood with cholesterol as an adaptive and protective mechanism, providing a superabundance of materials needed to heal tissues and produce protective steroids. Hypothyroid individuals are particularly susceptible to infections, heart disease and cancer.51
The Cause and Treatment of Heart Disease
The cause of heart disease is not animal fats and cholesterol but rather a number of factors inherent in modern diets, including excess consumption of vegetables oils and hydrogenated fats; excess consumption of refined carbohydrates in the form of sugar and white flour; mineral deficiencies, particularly low levels of protective magnesium and iodine; deficiencies of vitamins, particularly of vitamin C, needed for the integrity of the blood vessel walls, and of antioxidants like selenium and vitamin E, which protect us from free radicals; and, finally, the disappearance of antimicrobial fats from the food supply, namely, animal fats and tropical oils.52 These once protected us against the kinds of viruses and bacteria that have been associated with the onset of pathogenic plaque leading to heart disease.
While serum cholesterol levels provide an inaccurate indication of future heart disease, a high level of a substance called homocysteine in the blood has been positively correlated with pathological buildup of plaque in the arteries and the tendency to form clots—a deadly combination. Folic acid, vitamin B6, vitamin B12 and choline are nutrients that lower serum homocysteine levels.53 These nutrients are found mostly in animal foods.
The best way to treat heart disease, then, is not to focus on lowering cholesterol—either by drugs or diet—but to consume a diet that provides animal foods rich in vitamins B6 and B12; to bolster thyroid function by daily use of natural sea salt, a good source of usable iodine; to avoid vitamin and mineral deficiencies that make the artery walls more prone to ruptures and the buildup of plaque; to include the antimicrobial fats in the diet; and to eliminate processed foods containing refined carbohydrates, oxidized cholesterol and free-radical-containing vegetable oils that cause the body to need constant repair.
Modern Methods of Processing Fats
It is important to understand that, of all substances ingested by the body, it is polyunsaturated oils that are most easily rendered dangerous by food processing, especially unstable omega-3 linolenic acid. Consider the following processes inflicted upon naturally occurring fatty acids before they appear on our tables:
Extraction: Oils naturally occurring in fruits, nuts and seeds must first be extracted. In the old days this extraction was achieved by slow-moving stone presses. But oils processed in large factories are obtained by crushing the oil-bearing seeds and heating them to 230 degrees. The oil is then squeezed out at pressures from 10 to 20 tons per inch, thereby generating more heat. During this process the oils are exposed to damaging light and oxygen. In order to extract the last 10% or so of the oil from crushed seeds, processors treat the pulp with one of a number of solvents—usually hexane. The solvent is then boiled off, although up to 100 parts per million may remain in the oil. Such solvents, themselves toxic, also retain the toxic pesticides adhering to seeds and grains before processing begins.
High-temperature processing causes the weak carbon bonds of unsaturated fatty acids, especially triple unsaturated linolenic acid, to break apart, thereby creating dangerous free radicals. In addition, antioxidants, such as fat-soluble vitamin E, which protect the body from the ravages of free radicals, are neutralized or destroyed by high temperatures and pressures. BHT and BHA, both suspected of causing cancer and brain damage, are often added to these oils to replace vitamin E and other natural preservatives destroyed by heat.
There is a safe modern technique for extraction that drills into the seeds and extracts the oil and its precious cargo of antioxidants under low temperatures, with minimal exposure to light and oxygen. These expeller-expressed, unrefined oils will remain fresh for a long time if stored in the refrigerator in dark bottles. Extra virgin olive oil is produced by crushing olives between stone or steel rollers. This process is a gentle one that preserves the integrity of the fatty acids and the numerous natural preservatives in olive oil. If olive oil is packaged in opaque containers, it will retain its freshness and precious store of antioxidants for many years.
Hydrogenation: This is the process that turns polyunsaturates, normally liquid at room temperature, into fats that are solid at room temperature—margarine and shortening. To produce them, manufacturers begin with the cheapest oils—soy, corn, cottonseed or canola, already rancid from the extraction process—and mix them with tiny metal particles—usually nickel oxide. The oil with its nickel catalyst is then subjected to hydrogen gas in a high-pressure, high-temperature reactor. Next, soap-like emulsifiers and starch are squeezed into the mixture to give it a better consistency; the oil is yet again subjected to high temperatures when it is steam-cleaned. This removes its unpleasant odor. Margarine's natural color, an unappetizing grey, is removed by bleach. Dyes and strong flavors must then be added to make it resemble butter. Finally, the mixture is compressed and packaged in blocks or tubs and sold as a health food.
Partially hydrogenated margarines and shortenings are even worse for you than the highly refined vegetable oils from which they are made because of chemical changes that occur during the hydrogenation process. Under high temperatures, the nickel catalyst causes the hydrogen atoms to change position on the fatty acid chain. Before hydrogenation, pairs of hydrogen atoms occur together on the chain, causing the chain to bend slightly and creating a concentration of electrons at the site of the double bond. This is called the cis formation, the configuration most commonly found in nature. With hydrogenation, one hydrogen atom of the pair is moved to the other side so that the molecule straightens. This is called the trans formation, rarely found in nature. Most of these man-made trans fats are toxins to the body, but unfortunately your digestive system does not recognize them as such. Instead of being eliminated, trans fats are incorporated into cell membranes as if they were cis fats—your cells actually become partially hydrogenated! Once in place, trans fatty acids with their misplaced hydrogen atoms wreak havoc in cell metabolism because chemical reactions can only take place when electrons in the cell membranes are in certain arrangements or patterns, which the hydrogenation process has disturbed.
In the 1940's, researchers found a strong correlation between cancer and the consumption of fat—the fats used were hydrogenated fats although the results were presented as though the culprit were saturated fats.54 In fact, until recently saturated fats were usually lumped together with trans fats in the various U.S. data bases that researchers use to correlate dietary trends with disease conditions.55 Thus, natural saturated fats were tarred with the black brush of unnatural hydrogenated vegetable oils.
Altered partially hydrogenated fats made from vegetable oils actually block utilization of essential fatty acids, causing many deleterious effects including sexual dysfunction, increased blood cholesterol and paralysis of the immune system.56 Consumption of hydrogenated fats is associated with a host of other serious diseases, not only cancer but also atherosclerosis, diabetes, obesity, immune system dysfunction, low-birth-weight babies, birth defects, decreased visual acuity, sterility, difficulty in lactation and problems with bones and tendons.57 Yet hydrogenated fats continue to be promoted as health foods. The popularity of partially hydrogenated margarine over butter represents a triumph of advertising duplicity over common sense. Your best defense is to avoid it like the plague.
Homogenization: This is the process whereby the fat particles of cream are strained through tiny pores under great pressure. The resulting fat particles are so small that they stay in suspension rather than rise to the top of the milk. This makes the fat and cholesterol more susceptible to rancidity and oxidation, and some research indicates that homogenized fats may contribute to heart disease.58
The media's constant attack on saturated fats is extremely suspect. Claims that butter causes chronic high cholesterol values have not been substantiated by research—although some studies show that butter consumption causes a small, temporary rise—while other studies have shown that stearic acid, the main component of beef fat, actually lowers cholesterol.59 Margarine, on the other hand, provokes chronic high levels of cholesterol and has been linked to both heart disease and cancer.60 The new soft margarines or tub spreads, while lower in hydrogenated fats, are still produced from rancid vegetable oils and contain many additives.
Nutrients in Butter
The Diet Dictocrats have succeeded in convincing Americans that butter is dangerous, when in fact it is a valued component of many traditional diets and a source of the following nutrients:
Fat-Soluble Vitamins: These include true vitamin A or retinol, vitamin D, vitamin K and vitamin E as well as all their naturally occurring cofactors needed to obtain maximum effect. Butter is America's best source of these important nutrients. In fact, vitamin A is more easily absorbed and utilized from butter than from other sources.61 Fortunately, these fat-soluble vitamins are relatively stable and survive the pasteurization process.
When Dr. Weston Price studied isolated traditional peoples around the world, he found that butter was a staple in many native diets. (He did not find any isolated peoples who consumed polyunsaturated oils.) The groups he studied particularly valued the deep yellow butter produced by cows feeding on rapidly growing green grass. Their natural intuition told them that its life-giving qualities were especially beneficial for children and expectant mothers. When Dr. Price analyzed this deep yellow butter he found that it was exceptionally high in all fat-soluble vitamins, particularly vitamin A. He called these vitamins "catalysts" or "activators." Without them, according to Dr. Price, we are not able to utilize the minerals we ingest, no matter how abundant they may be in our diets. He also believed the fat-soluble vitamins to be necessary for absorption of the water-soluble vitamins. Vitamins A and D are essential for growth, for healthy bones, for proper development of the brain and nervous systems and for normal sexual development. Many studies have shown the importance of butterfat for reproduction; its absence results in "nutritional castration," the failure to bring out male and female sexual characteristics. As butter consumption in America has declined, sterility rates and problems with sexual development have increased. In calves, butter substitutes are unable to promote growth or sustain reproduction.62
Not all the societies Dr. Price studied ate butter; but all the groups he observed went to great lengths to obtain foods high in fat-soluble vitamins—fish, shellfish, fish eggs, organ meats, blubber of sea animals and insects. Without knowing the names of the vitamins contained in these foods, isolated traditional societies recognized their importance in the diet and liberally ate the animal products containing them. They rightly believed such foods to be necessary for fertility and the optimum development of children. Dr. Price analyzed the nutrient content of native diets and found that they consistently provided about ten times more fat soluble vitamins than the American diet of the 1930's. This ratio is probably more extreme today as Americans have deliberately reduced animal fat consumption. Dr. Price realized that these fat-soluble vitamins promoted the beautiful bone structure, wide palate, flawless uncrowded teeth and handsome, well-proportioned faces that characterized members of isolated traditional groups. American children in general do not eat fish or organ meats, at least not to any great extent, and blubber and insects are not a part of the western diet; many will not eat eggs. The only good source of fat-soluble vitamins in the American diet, one sure to be eaten, is butterfat. Butter added to vegetables and spread on bread, and cream added to soups and sauces, ensure proper assimilation of the minerals and water-soluble vitamins in vegetables, grains and meat.
The Wulzen Factor: Called the "antistiffness" factor, this compound is present in raw animal fat. Researcher Rosalind Wulzen discovered that this substance protects humans and animals from calcification of the joints—degenerative arthritis. It also protects against hardening of the arteries, cataracts and calcification of the pineal gland.63 Calves fed pasteurized milk or skim milk develop joint stiffness and do not thrive. Their symptoms are reversed when raw butterfat is added to the diet. Pasteurization destroys the Wulzen factor—it is present only in raw butter, cream and whole milk.
The Price Factor or Activator X: Discovered by Dr. Price, Activator X is a powerful catalyst which, like vitamins A and D, helps the body absorb and utilize minerals. It is found in organ meats from grazing animals and some sea food. Butter can be an especially rich source of Activator X when it comes from cows eating rapidly growing grass in the spring and fall seasons. It disappears in cows fed cottonseed meal or high protein soy-based feeds.64 Fortunately, Activator X is not destroyed by pasteurization.
Arachidonic Acid: A 20-carbon polyunsaturate containing four double bonds, found in small amounts only in animal fats. Arachidonic acid (AA) plays a role in the function of the brain, is a vital component of the cell membranes and is a precursor to important prostaglandins. Some dietary gurus warn against eating foods rich in AA, claiming that it contributes to the production of "bad" prostaglandins, ones that cause inflammation. But prostaglandins that counteract inflammation are also made from AA.
Short- and Medium-Chain Fatty Acids: Butter contains about 12-15% short- and medium-chain fatty acids. This type of saturated fat does not need to be emulsified by bile salts but is absorbed directly from the small intestine to the liver, where it is converted into quick energy. These fatty acids also have antimicrobial, antitumor and immune-system-supporting properties, especially 12-carbon lauric acid, a medium-chain fatty acid not found in other animal fats. Highly protective lauric acid should be called a conditionally essential fatty acid because it is made only by the mammary gland and not in the liver like other saturated fats.65 We must obtain it from one of two dietary sources—small amounts in butterfat or large amounts in coconut oil. Four-carbon butyric acid is all but unique to butter. It has antifungal properties as well as antitumor effects.66
Omega-6 and Omega-3 Essential Fatty Acids: These occur in butter in small but nearly equal amounts. This excellent balance between linoleic and linolenic acid prevents the kind of problems associated with overconsumption of omega-6 fatty acids.
Conjugated Linoleic Acid: Butter from pasture-fed cows also contains a form of rearranged linoleic acid called CLA, which has strong anticancer properties. It also encourages the buildup of muscle and prevents weight gain. CLA disappears when cows are fed dry hay or processed feed.67
Lecithin: Lecithin is a natural component of butter that assists in the proper assimilation and metabolization of cholesterol and other fat constituents.
Cholesterol: Mother's milk is high in cholesterol because it is essential for growth and development. Cholesterol is also needed to produce a variety of steroids that protect against cancer, heart disease and mental illness.
Glycosphingolipids: This type of fat protects against gastrointestinal infections, especially in the very young and the elderly. For this reason, children who drink skimmed milk have diarrhea at rates three to five times greater than children who drink whole milk.68
Trace Minerals: Many trace minerals are incorporated into the fat globule membrane of butterfat, including manganese, zinc, chromium and iodine. In mountainous areas far from the sea, iodine in butter protects against goiter. Butter is extremely rich in selenium, a trace mineral with antioxidant properties, containing more per gram than herring or wheat germ.
One frequently voiced objection to the consumption of butter and other animal fats is that they tend to accumulate environmental poisons. Fat-soluble poisons such as DDT do accumulate in fats; but water-soluble poisons, such as antibiotics and growth hormones, accumulate in the water fraction of milk and meats. Vegetables and grains also accumulate poisons. The average plant crop receives ten applications of pesticides—from planting to storage—while cows generally graze on pasture that is unsprayed. Aflatoxin, a fungus that grows on grain, is one of the most powerful carcinogens known. It is correct to assume that all of our foods, whether of vegetable or animal origin, may be contaminated. The solution to environmental poisons is not to eliminate animal fats—so essential to growth, reproduction and overall health—but to seek out organic meats and butter from pasture-fed cows, as well as organic vegetables and grains. These are becoming increasingly available in health food stores and supermarkets and through mail order and cooperatives.
Composition of Different Fats
Before leaving this complex but vital subject of fats, it is worthwhile examining the composition of vegetable oils and other animal fats in order to determine their usefulness and appropriateness in food preparation:
Duck and Goose Fat are semisolid at room temperature, containing about 35% saturated fat, 52% monounsaturated fat (including small amounts of antimicrobial palmitoleic acid) and about 13% polyunsaturated fat. The proportion of omega-6 to omega-3 fatty acids depends on what the birds have eaten. Duck and goose fat are quite stable and are highly prized in Europe for frying potatoes.
Chicken Fat is about 31% saturated, 49% monounsaturated (including moderate amounts of antimicrobial palmitoleic acid) and 20% polyunsaturated, most of which is omega-6 linoleic acid, although the amount of omega-3 can be raised by feeding chickens flax or fish meal, or allowing them to range free and eat insects. Although widely used for frying in kosher kitchens, it is inferior to duck and goose fat, which were traditionally preferred to chicken fat in Jewish cooking.
Lard or pork fat is about 40% saturated, 48% monounsaturated (including small amounts of antimicrobial palmitoleic acid) and 12% polyunsaturated. Like the fat of birds, the amount of omega-6 and omega-3 fatty acids will vary in lard according to what has been fed to the pigs. In the tropics, lard may also be a source of lauric acid if the pigs have eaten coconuts. Like duck and goose fat, lard is stable and a preferred fat for frying. It was widely used in America at the turn of the century. It is a good source of vitamin D, especially in third-world countries where other animal foods are likely to be expensive. Some researchers believe that pork products should be avoided because they may contribute to cancer. Others suggest that only pork meat presents a problem and that pig fat in the form of lard is safe and healthy.
Beef and Mutton Tallows are 50-55% saturated, about 40% monounsaturated and contain small amounts of the polyunsaturates, usually less than 3%. Suet, which is the fat from the cavity of the animal, is 70-80% saturated. Suet and tallow are very stable fats and can be used for frying. Traditional cultures valued these fats for their health benefits. They are a good source of antimicrobial palmitoleic acid.
Olive Oil contains 75% oleic acid, the stable monounsaturated fat, along with 13% saturated fat, 10% omega-6 linoleic acid and 2% omega-3 linolenic acid. The high percentage of oleic acid makes olive oil ideal for salads and for cooking at moderate temperatures. Extra virgin olive oil is also rich in antioxidants. It should be cloudy, indicating that it has not been filtered, and have a golden yellow color, indicating that it is made from fully ripened olives. Olive oil has withstood the test of time; it is the safest vegetable oil you can use, but don't overdo. The longer chain fatty acids found in olive oil are more likely to contribute to the buildup of body fat than the short- and medium-chain fatty acids found in butter, coconut oil or palm kernel oil.
Peanut Oil contains 48% oleic acid, 18% saturated fat and 34% omega-6 linoleic acid. Like olive oil, peanut oil is relatively stable and, therefore, appropriate for stir-frys on occasion. But the high percentage of omega-6 presents a potential danger, so use of peanut oil should be strictly limited.
Sesame Oil contains 42% oleic acid, 15% saturated fat, and 43% omega-6 linoleic acid. Sesame oil is similar in composition to peanut oil. It can be used for frying because it contains unique antioxidants that are not destroyed by heat. However, the high percentage of omega-6 militates against exclusive use.
Safflower, Corn, Sunflower, Soybean and Cottonseed Oils all contain over 50% omega-6 and, except for soybean oil, only minimal amounts of omega-3. Safflower oil contains almost 80% omega-6. Researchers are just beginning to discover the dangers of excess omega-6 oils in the diet, whether rancid or not. Use of these oils should be strictly limited. They should never be consumed after they have been heated, as in cooking, frying or baking. High oleic safflower and sunflower oils, produced from hybrid plants, have a composition similar to olive oil, namely, high amounts of oleic acid and only small amounts of polyunsaturated fatty acids and, thus, are more stable than traditional varieties. However, it is difficult to find truly cold-pressed versions of these oils.
Canola Oil contains 5% saturated fat, 57% oleic acid, 23% omega-6 and 10%-15% omega-3. The newest oil on the market, canola oil was developed from the rape seed, a member of the mustard family. Rape seed is unsuited to human consumption because it contains a very-long-chain fatty acid called erucic acid, which under some circumstances is associated with fibrotic heart lesions. Canola oil was bred to contain little if any erucic acid and has drawn the attention of nutritionists because of its high oleic acid content. But there are some indications that canola oil presents dangers of its own. It has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil are transformed into trans fatty acids, similar to those in margarine and possibly more dangerous.69 A recent study indicates that "heart healthy" canola oil actually creates a deficiency of vitamin E, a vitamin required for a healthy cardiovascular system.70 Other studies indicate that even low-erucic-acid canola oil causes heart lesions, particularly when the diet is low in saturated fat.71
Flax Seed Oil contains 9% saturated fatty acids, 18% oleic acid, 16% omega-6 and 57% omega-3. With its extremely high omega-3 content, flax seed oil provides a remedy for the omega-6/omega-3 imbalance so prevalent in America today. Not surprisingly, Scandinavian folk lore values flax seed oil as a health food. New extraction and bottling methods have minimized rancidity problems. It should always be kept refrigerated, never heated, and consumed in small amounts in salad dressings and spreads.
Tropical Oils are more saturated than other vegetable oils.
Palm oil is about 50% saturated, with 41% oleic acid and about 9% linoleic acid.
Coconut oil is 92% saturated with over two-thirds of the saturated fat in the form of medium-chain fatty acids (often called medium-chain triglycerides). Of particular interest is lauric acid, found in large quantities in both coconut oil and in mother's milk. This fatty acid has strong antifungal and antimicrobial properties. Coconut oil protects tropical populations from bacteria and fungus so prevalent in their food supply; as third-world nations in tropical areas have switched to polyunsaturated vegetable oils, the incidence of intestinal disorders and immune deficiency diseases has increased dramatically. Because coconut oil contains lauric acid, it is often used in baby formulas.
Palm kernel oil, used primarily in candy coatings, also contains high levels of lauric acid. These oils are extremely stable and can be kept at room temperature for many months without becoming rancid. Highly saturated tropical oils do not contribute to heart disease but have nourished healthy populations for millennia.72 It is a shame we do not use these oils for cooking and baking—the bad rap they have received is the result of intense lobbying by the domestic vegetable oil industry.73
Red palm oil has a strong taste that most will find disagreeable—although it is used extensively throughout Africa—but clarified palm oil, which is tasteless and white in color, was formerly used as shortening and in the production of commercial French fries, while coconut oil was used in cookies, crackers and pastries.
The saturated fat scare has forced manufacturers to abandon these safe and healthy oils in favor of hydrogenated soybean, corn, canola and cottonseed oils.
Summary
In summary, our choice of fats and oils is one of extreme importance. Most people, especially infants and growing children, benefit from more fat in the diet rather than less. But the fats we eat must be chosen with care. Avoid all processed foods containing newfangled hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and small amounts of unrefined flax seed oil. Acquaint yourself with the merits of coconut oil for baking and with animal fats for occasional frying. Eat egg yolks and other animal fats with the proteins to which they are attached. And, finally, use as much good quality butter as you like, with the happy assurance that it is a wholesome—indeed, an essential—food for you and your whole family.
Organic butter, extra virgin olive oil, and expeller-expressed flax oil in opaque containers are available in health food stores and gourmet markets. Edible coconut oil can be found in Indian or Caribbean markets.
About the Authors:
Mary G. Enig, Ph.D. is an expert of international renown in the field of lipid biochemistry. She has headed a number of studies on the content and effects of trans fatty acids in America and Israel, and has successfully challenged government assertions that dietary animal fat causes cancer and heart disease. Recent scientific and media attention on the possible adverse health effects of trans fatty acids has brought increased attention to her work. She is a licensed nutritionist, certified by the Certification Board for Nutrition Specialists, a qualified expert witness, nutrition consultant to individuals, industry and state and federal governments, contributing editor to a number of scientific publications, Fellow of the American College of Nutrition and President of the Maryland Nutritionists Association. She is the author of over 60 technical papers and presentations, as well as a popular lecturer. Dr. Enig is currently working on the exploratory development of an adjunct therapy for AIDS using complete medium chain saturated fatty acids from whole foods. She is the mother of three healthy children brought up on whole foods including butter, cream, eggs and meat.
Sally Fallon is the author of Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats (with Mary G. Enig, PhD), a well-researched, thought-provoking guide to traditional foods with a startling message: Animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. She joined forces with Enig again to write Eat Fat, Lose Fat, and has authored numerous articles on the subject of diet and health. The President of the Weston A. Price Foundation and founder of A Campaign for Real Milk, Sally is also a journalist, chef, nutrition researcher, homemaker, and community activist. Her four healthy children were raised on whole foods including butter, cream, eggs and meat.
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http://www.westonaprice.org/knowyourfats/skinny.html#poly
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