MYTH: "A calorie is a calorie is a calorie."

I was so happy to read about the new Weight Watchers program that was announced a couple of weeks ago, in which the old point system was overhauled, and the whole idea of "a calorie is a calorie is a calorie" was upended. Prior to this change, followers could eat whatever foods they want, as long as they remained within their allotted number of points--based on their body type--for the day or week. Although followers may have been consuming fewer calories than before enrollment in the program, they often forfeited healthy, nutrient-dense foods to "save" for unhealthy, energy-dense foods such as desserts and alcohol.

On the other hand, the new system categorizes fruits and most vegetables as point-free foods. Smart idea! Although fruits and vegetables are low in calories, they are still there (even celery...and just to clarify, there is no such thing as "negative calories"). However, they are full of fiber and water and will fill the stomach with tasty nutrients and minerals, leaving less space for the not-so-healthy (and not-so-filling) food that we Americans love. As nutrient-dense foods like fruits and vegetables fill us up, consuming foods that are high in fats, sugars, salt, and refined carbohydrates trick our bodies into wanting more, more, more! See David Kessler's book The End of Overeating for more on the chemical effect of these foods on the brain, causing overeating.

As Weight Watchers has allowed for so many Americans to get on track to a healthier weight, I hope it has the same great influence under its new program, as it allows for greater awareness of nutrition and the importance of a balanced diet. Hooray!

Read about the new PointPlus program here: "Weight Watchers Upends its Point System," NY Times 

DISCLAIMER:  Do not proceed to eat fruit and vegetables all day long. Yes, you will lose weight, but you will be miserable from the bloating, cramps, and great deal of time on the toilet. Rather, include fruits and/or vegetables in every meal to fill you up, but it is important also consume whole grains, healthy fats, and lean proteins for the body to build strength and energy! Try to construct meals that include a little bit of each of these, and you will be happy and healthy.

"Using Food to Teach Wellness"

I am happy to announce that I will officially be attending the Natural Gourmet Institute's chef's training program beginning at the end of January. As I have pondered the thought of going to culinary school for a while now, I never actually thought that I would (1) find a time when I could devote 7 hours, five days a week, for five months to completing it and (2) actually be able to justify the crazy time commitment without wanting to become a CHEF...in a restaurant. Although I love being in the kitchen and, more importantly, love to serve others good food, I do not want to forfeit my social life and hours of sleep to doing it. Rather, I want to help others understand the importance of eating good food by facilitating their own discovery of eating well and cooking for themselves. Therefore, I am seeking the knowledge and credibility of both pursuits, dietetics and the culinary arts, by studying to become a registered dietitian AND a trained chef! I feel so fortunate that I have been given the time and resources to not only discover my passions but also to lay out the groundwork for a career in which I can practice them too. "Using food to teach wellness," as the director of career services at Natural Gourmet Institute stated in the Detroit News article published Friday discussing the school's philosophy, which has served as a model to a Michigan hospital planning to open a culinary school. I have to admit that I was somewhat peeved to read that Henry Ford Hospital on the west side of Detroit is planning to open a culinary school next year that will be geared toward educating dietitians in the practice of nutrition in the culinary arts, as I have found it enjoyable to be referred to as a "black sheep" in the dietetics program at NYU for my interest in practicing within the food service industry. Although hundreds of others will be squeezing into the niche that I seek to exploit once I hit the job market, I am overjoyed by the humongous impact that is clearly going to be made with this newfound recognition of food and its power amongst health professionals...woohoo!

The Healing Power of Food

Check out the article, "Epilepsy's Big, Fat Miracle," printed in the New York Times today (http://www.nytimes.com/2010/11/21/magazine/21Epilepsy-t.html?pagewanted=2). This is an extremely interesting example of the profound impact that food has on the body. Sam is undergoing treatment for severe epilepsy that cannot be controlled by drug treatments. Instead, his doctor prescribed a ketogenic diet, consisting of almost solely high-fat foods and strictly limiting carbohydrates, in order to force the body into a form of starvation. Carbohydrates are the brain's ideal source of energy, but when they are in short supply, the body is able to use fat instead. For Sam, this is just what his brain needs in order to decrease the amount of seizures he experiences each day by 75%! Oh, the power of food. It still continues to amaze me, and it excites me that doctors are looking to food to provide treatment for an array of diseases.

Although this is an extreme case, and otherwise you will never hear me support a diet in which entire macronutrients (i.e. carbohydrates) are neglected, it reinforces the recurring theme throughout my study of nutrition that every body requires its own unique diet. It is so disappointing to me that so many people assume that if they follow the same diet that may work for someone else--for weight loss, weight management, or even energy level--they will experience the same results. WRONG. Every body is different and has its own ideal diet. I cannot stress enough the importance of listening to one's body and learning the language that it speaks. I know that it is not easy to always listen to your body. It is difficult to learn, especially when you are often running on schedules other than your own, but you only have this one body, so don't you want to take the time to get to know it? You could find that you feel more like yourself than you ever have before It takes time and patience and, I hate to say it to all of you whose lives don't allow for it, but it helps to have a routine.

Per request...another gratin!

As I mentioned in my previous "gratin" post, this has been a gratin-filled fall! You may all be wondering how I manage to keep my cholesterol at a normal level with all of the eggs I have been consuming, but I am going to reveal a secret:  dietary cholesterol (from foods, such as eggs) does not significantly affect cholesterol levels because the body adjusts its own production of cholesterol based on what you eat. (On the other hand, dietary intake of foods with saturated fats, especially those from animal sources, DO have an affect on cholesterol levels...a side of LDL anyone?) If you don't believe me, check out Harvard's take on it (http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/).

Now that we have cleared that up, let's get back to GRATIN. After my recent post, a friend requested that I share the recipe of the gratin that I cooked up for her earlier in the season when summer squash was at the peak of its season and piled high at the farmers' market in Lincoln Park, Chicago. This recipe, just like the Fennel and Leek Gratin, uses cheeses lower in fat (i.e. feta, cottage cheese) than the typical "go-to" cheese for baked egg dishes, Gruyere, keeping the calories and fats in check. You do need a few more pieces of equipment for this one (i.e. grater, sieve), however, so make sure that you (always!) read over the recipe before you get started.

Okay, so enough of the prattle. Here you go, Jam!

Summer Squash and Cottage Cheese Gratin

2 cups small-curd low-fat or nonfat cottage cheese
1 1/2 pounds summer squash (can be yellow, green or a mixture)
Salt to taste
1/2 medium onion, finely chopped
1 to 2 garlic cloves, minced (optional)
1 tablespoon extra virgin olive oil
4 eggs
1/4 cup chopped flat-leaf parsley
2 tablespoons chopped fresh dill
1/4 cup grated Gruyère cheese
Freshly ground pepper

1. Place the cottage cheese in a strainer set over a bowl, and drain for 20 minutes while you prepare the remaining ingredients. Grate the squash, and place in a large bowl or colander. Sprinkle with salt and toss. Allow to sit for 20 minutes. Squeeze out excess water, then squeeze in a towel to dry.

2. Preheat the oven to 350 degrees. Oil a 2-quart gratin or baking dish. Heat the olive oil over medium heat in a medium frying pan, and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, and stir for another 30 seconds to a minute until fragrant. Remove from the heat.

3. Beat the eggs in a large bowl. Stir in the cottage cheese, parsley, dill, Gruyère, onion and garlic, and squash. Combine well. Season to taste with salt and pepper, and scrape into the oiled baking dish. Bake 45 minutes or until set and lightly browned. Remove from the heat, and allow to sit for five to 10 minutes before serving. You can also serve this warm or at room temperature.

Yield: Serves six.

Advance preparation: You can grate and salt the squash several hours before you make the gratin. The gratin will keep for a couple of days in the refrigerator, and can be reheated or served cold or at room temperature.

Nutritional information per serving (using 2 percent low-fat cottage cheese): 174 calories; 9 grams fat; 3 grams saturated fat; 153 milligrams cholesterol; 8 grams carbohydrates; 2 grams dietary fiber; 315 milligrams sodium (does not include salt added during preparation); 16 grams protein

Nutritional information per serving (using fat-free cottage cheese): 162 calories; 7 grams fat; 2 grams saturated fat; 149 milligrams cholesterol; 19 grams carbohydrates; 2 grams dietary fiber; 353 milligrams sodium (does not include salt added during preparation); 16 grams protein

Recipe source: http://www.nytimes.com/2010/08/16/health/nutrition/16recipehealth.html?_r=1&scp=1&sq=summer%20squash%20and%20cottage%20cheese%20gratin&st=cse

Don't try THIS at home!

Longest word ever...pancreaticoduodenectomy, or the fancy name for a Whipple procedure. It is a procedure often used for pancreatic carcinoma...an excision of the head of the pancreas along with the encircling loop of the duodenum. Sounds fun.

A bit of liver with your carrot soup, madame?

Ok, so I am going to have to warn you now...studying nutrition is NOT pretty, although you may not believe me when I say it, especially because a recurring topic of conversation between my roommate and I (Suzy, NYU's newest dietetic intern!) is exactly how "pretty" everyone is in the Clinical Nutrition program at NYU. Today, I am studying medical nutrition therapy for liver disease. So, I figured that I would give you a little taste of what it is like to go from leaning over a pot of simmering carrot soup (see below) to turning the page of a textbook to reveal a hideous picture much like the one shown here.

Alcoholic liver disease is the most common liver disease in the United States. In my textbook, Krause states that "alcohol problems are highest among young adults 18 to 29 years of age..." Uh oh, that includes me and all of my friends. As you may have read in "ABOUT ME," I love red wine. Although drinking red wine can have some benefits such as antioxidants and a social life, the downsides include more than just purple teeth: one of these being that acetaldehyde, the breakdown product of alcohol in the body, causes damage to your liver, leading to the build up of fatty acids and, eventually, liver cirrhosis. YUCK.