Spicy Sweet Nut and Seed Mix

Cold and grey weather in December makes me want to bake in the kitchen. I must have my mother’s DNA for sure, since some of my fondest memories are of her up to her elbows into a giant mixing bowl as she stirred together the various candied fruits and nuts for the fruit cake cookies and loaves she produced in mass quantities every Christmas.

This recipe also had a significant amount of cheap whiskey in it, so when I was preaching in small towns in Arkansas, I usually let one of the ladies of the church know of my need. “Don’t you worry,” they’d tell me, “we’ll make sure this gets covered.”

A few days later I’d be invited over to this kind lady’s home for lunch. She’d have a Christmas gift for me. Inside the colorful bag would be a small flagon, double wrapped in a brown paper bag. “You don’t have to tell anyone where you got it. That’s a secret, just between you and me.”

I’d nod and smile. Christmas has always been time for secrets. My parents would hide presents up in the attic until we got big enough to pull the rope for the hidden stairs. Then they hid the gifts in the trunk of my daddy’s black Pontiac. I never knew why we weren’t able to find the keys. When we were truly old, my folks managed to keep the Christmas secrets by gift wrapping the presents at the store before we came home from school.

One of the mysteries of Christmas I discovered along the way was Santa could write as elegantly as my daddy, but I never told anyone else. After all, I had two younger siblings and I wouldn’t want to spoil his visits for them! This recipe makes a Spicy Sweet Nut and Seed Mix for snacks. You can vary it infinitely and even use it as a base for a Chocolate Bark recipe. It’s great for a share party.

Fresh out of the oven!

Ingredients

4 cups unsalted, roasted whole nuts (almonds, pecans, pistachios, and walnuts)

1 cup seeds (I used pumpkin, quinoa, and sunflower)

1/4 cup agave

1 tablespoon unsalted butter

1 teaspoon red-pepper flakes

1 Tbs brandy

227 grams chocolate chips (1 cup)

1 teaspoon kosher salt (divided)

1 teaspoon turbinado sugar

Red pepper flakes from three chili peppers

Step 1

Heat the oven to 325 degrees and line a large baking sheet with parchment paper. In a large bowl, combine the nuts and seeds.

Step 2

In a microwave-safe bowl, combine agave, butter, red-pepper flakes and ½ teaspoon salt. Microwave until the butter has melted, about 30-40 seconds. (Alternatively, you can melt the mixture in a small saucepan on the stove.)

Step 3

Pour the butter mix over the nuts and seeds, and stir until well coated. Dump onto the prepared baking sheet and spread in an even layer. You want the nut mix spread out as much as possible.

Step 4

Bake, stirring occasionally, until the nuts are tacky and look and smell toasted, 20 to 25 minutes. Remove from the oven and immediately sprinkle over the remaining 1/2 teaspoon salt and all of the turbinado or dark brown sugar. Let cool on the baking sheet, then transfer to a bowl and serve (or transfer to an airtight container, where they’ll keep for up to 4 days).

Nutrition information for 1 serving (24 total servings)
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EGG NOG RECIPE FROM SCRATCH

Before the first frost is on the Halloween pumpkin, my local grocery store stocks the milk case with flavored egg nogs. While I think they might be rushing the season of good cheer a bit, and the rest of the world is going Gaga over the PSL, I’m not yet ready for this rich holiday beverage just yet.

Christmas in my corner of the world

I like to mark the seasons and the holidays as they come, and give each one proper due and respect. These have become like old friends, with whom I can share my memories of the way things used to be, as well as our hopes for the future to come. Once Thanksgiving’s interminable meals of turkey variations had ceased, we couldn’t bear to face another bowl of turkey soup, turkey casserole, turkey and dumplings, or chipped turkey with gravy on toast. My daddy had an uncouth expression for this recipe, so mother only served it once and last of all.

When it finally appeared on the dinner table, it was a sign of rejoicing for us, for Christmas was just around the corner! We knew soon we’d be making fruit cake, cookies, candies, and other seasonal specialties in mother’s kitchen. The grownups usually had a party at our home, so we’d get a taste of that wonderful concoction, homemade eggnog with a bit of spirits added for the celebration. We got the cup without the spirits for the early party, but I remember tasting my parents’ cup to experience the grownup beverage.

As I’ve aged, I have lost my taste for these exceptionally rich foods. I’m more like the babies in their high chairs: I want my flavors and textures distinct and discernible. One day I may need a divided plate to keep my foods from touching, but not yet. Of course, the idea of a milky, alcoholic drink with eggs in it dates back to a medieval British drink called “posset,” writes Elizabeth Dias for Time. “By the 13th century,” she writes, “monks were known to drink a posset with eggs and figs. Milk, eggs and sherry were foods of the wealthy, so eggnog was often used in toasts to prosperity and good health.”

The dead of winter was good time to celebrate survival and to lubricate the social bonds to bring about continued prosperity of the community. The wealthy could afford those expensive ingredients to make eggnog in Britain, but in America it became a common drink due to the number of farms. Rum became the alcohol of choice, since rum from the Caribbean wasn’t taxed as heavily as European spirits like brandy.

George Washington’s recipe for eggnog suggests the founding father had a strong stomach. He forgot to specify how many eggs should be used in it, but cooks of the era thought a dozen or so would be good. Washington’s recipe includes the usual ingredients—sugar, milk, cream, eggs—but adds one pint of brandy, half a pint of rye, half a pint of rum and a quarter pint of sherry to the mix. Raise one to the father of the country!

FAMILY EGGNOG RECIPE

My aunt gave me a handwritten book of over one hundred recipes when I got my first apartment in art school. One was for Christmas Eggnog, which isn’t “just something to drink, but a traditional Christmas ceremony in Dixie, when friends and family gather together to enjoy Yuletide festivities.”

Her recipe served 12 and had 12 of nearly everything:

12 eggs separated

12 Tbs sugar

12 Tbs whiskey

12 Tbs Jamaican rum

1 quart whipping cream

Nutmeg

For Auntie ‘s recipe, separate the yolks and whites. Beat the yolks till light, then add sugar slowly, and beat again till light. Add the liquor very slowly; don’t dump it in all at once! Keep beating while adding the liquor. Beat egg whites to stiff peaks in separate bowl and fold into yolk mixture. Whip the cream till it expands to double in size. Fold this into the mix of eggs and whites. Tradition serves this drink in small cups with grated nutmeg topping and a silver spoon. A thin slice of rum soaked fruit cake accompanies it on a plate. My understanding is with fruit cake, the more rum it has, the better it is, or that may be the eggnog talking.

TRADITIONAL EGGNOG RECIPE

I put a traditional egg nog recipe through my recipe program. I didn’t care for what I saw! This drink wouldn’t be on my healthy eating plan. Then I decided to adjust the recipe. I decided not to use the full sugar or whole milk, but opted for the lesser caloric bombs. I kept the full fat whipping cream, since it’s there to give body and thickness to the drink. This texture is important. Save the 2 egg whites for adding to an omelet for a meal. Don’t waste them.

Nutritional Values

Ingredients—

1 vanilla bean (or 1 Tbs real vanilla extract)

4 cups milk 2%

2/3 cup sugar (2/3 cup or 32 tsp Splenda for diabetics)

4 whole large eggs

2 egg yolks

1/2 cup heavy whipping cream

Scotch whisky, bourbon, or rum (optional)

Cinnamon or allspice for topping

Servings–Makes 12 servings of about 1/2 cup each (before adding 1 oz. alcohol)

Directions–

Split the vanilla bean in half by holding one end down on a cutting board and running a knife away from your hand and down the length of the bean. Open up the bean, and then use the back side of the knife to scrape out the black seeds. Place the seeds and the husk (or the 1 Tbs real vanilla) in a small saucepan along with the milk and sugar or Splenda.

Heat over medium low heat, stirring regularly to prevent burning until the surface is foamy and the milk is steaming hot.

In a large bowl, add the whole eggs and egg yolks and whisk until pale yellow and foamy. Place the bowl on a wet towel so it doesn’t slip, and then pour the hot milk into the egg mixture while whisking constantly (it may be easier to have someone help you). It’s important to keep the egg moving as you add the hot milk, otherwise it will clump.

If you’re concerned about Salmonella, measure the temperature of your mixture with a candy thermometer and if it has not hit 160 degrees F, pour it all back into the pot and cook over low heat while stirring constantly until the mixture reaches 160 degrees. If you heat it anymore, the egg will curdle.

Whisk in the cream and serve warm, or chill in the fridge. I like to serve the alcohol on the side, so people can add as much or as little as they like. This respects the designated drivers, as well as those who don’t drink alcohol for personal reasons. Remember adding alcohol adds calories and carbohydrates. One ounce of alcohol per hour is the most the average person can metabolize. Consuming more than four (4) drinks on a single night is considered binge drinking, an unhealthy lifestyle activity. Consider drinking every other nog beverage without spirits to slow your imbibing down, or choose water instead.

HOLIDAY GREETINGS

I hope you have a safe and blessed holiday, whether you celebrate Christmas, Kwanza, or Hanukkah, and may the joy of life and the promise of hope be always in your hearts and minds. Let’s all pledge to choose one better action for our health in 2019 and keep after this one thing! We can do it!

Love, Joy, and Peace,

Cornie

OF ORDINARY MIRACLES

Greek yogurt with cocoa, fruit and nuts

“Fabulous Fermented Foods” have been part of my family’s history for generations back. In the rural antebellum South, folks made cornbread with buttermilk and bacon grease. They didn’t waste soured milk in those unrefrigerated days, just as they used every bit of the pig but its squeal. “Waste not, want not,” was an adage my forebears took to heart, even to my embarrassment of their saving balls of string or aluminum foil for reuse. The latter I thought unsanitary, in my modern worldview, but I’d never experienced great want of any kind as they had.

I enjoyed helping my nanny can food by pickling peaches and cucumbers, but that was a different process than fermentation. My mother did ferment a fruit compote with alcohol, which we all devoured with gusto over ice cream during the holidays. “Is it ready yet?” was as frequent a question as “When can we open a present?”

Of course we ate pimento cheese sandwiches, especially during those long lazy days of summer, but none of us ever connected the cheese making process to fermentation by good bacteria or yeasts. We ate, enjoyed, and never gave it a second thought as we sought the shade or a cool dip in refreshing water. Like many people of our day, we were incurious of the many ordinary miracles which surrounded all of us.

Now I’m well into my seventh decade and understand these trendy (but ancient) foods have potential health benefits. Fermenting foods changes their taste and texture, along with their chemical and biological properties.

Fermented foods may be the oldest “new” food trend around. The process is as old as civilization itself, and fermented foods are consumed in nearly every culture in the world. While researchers attempt to tease out how the changes caused by fermentation actually impact health, many not-fully-substantiated health claims are being made. Let’s take a look at what we know, and don’t know, about these promising (and tasty) foods.

FERMENTATION PROCESS

What is Fermentation? Fermentation occurs when microorganisms (certain species of bacteria, yeast, or mold) feed on starch, sugar, and other food components. This ancient process was originally used for preserving foods, but it fell out of favor in the age of refrigeration and pasteurization.

Many foods and beverages that are commonplace in the U.S. are a result of fermentation. Grains are fermented to make beer and bread; wine is made by fermenting grape juice; and yogurt and cheese are popular forms of fermented milk. Any foods can be fermented, and there are many examples of fermented foods around the world, such as Korean kimchi and the Swedish fermented fish Surströmming.

HEALTH BENEFIT CLAIMS

Behind the Health Benefit Claims. “It is becoming increasingly clear that the fermentation process changes the health-promoting characteristics of foods,” says Jeffrey B. Blumberg, PhD, professor emeritus at Tufts’ Friedman School of Nutrition Science and Policy.

For example, large studies have suggested an association between consumption of fermented dairy foods and weight maintenance that is not seen with unfermented dairy products, and frequent yogurt consumption is associated with lower risk of type 2 diabetes, cardiovascular disease, and overall mortality.

Some data show kimchi, a fermented cabbage dish ubiquitous in Korean cooking, is associated with anti-diabetic and anti-obesity benefits not seen with unfermented cabbage. Some of these suspected health benefits may result from the presence of the microorganisms themselves, but emerging research indicates that changes those organisms make to the food constituents, and new constituents they create, might have health benefits in their own.

HEALTH BENEFITS INCLUDE

Some of the potentially health-promoting effects of fermentation include:

1. Adding to our gut microbiota. Probiotics are live bacteria that some evidence indicates can confer health benefits when consumed in adequate numbers.

Some bacteria used in fermentation are known probiotics (or are similar to probiotic species). If fermented foods and beverages contain live microorganisms when consumed, a relatively large number of these organisms apparently make it through the human digestive system alive. “During the last decade, the number of studies has exploded regarding gut microbiota and their impact on the health of not only the gut but also the brain, heart, and immune system,” says Blumberg.

2. Changing existing compounds. In fermentation, the microorganisms break down food constituents. This process may have health benefits. For example, in fermented vegetables certain bacteria help convert health-promoting flavonoids into a more readily-absorbed form.

In dairy products, the bacteria break down lactose, making yogurt and cheese easier for lactose-intolerant people to digest.

3. Creating new compounds. Fermentation may create new compounds that have health-promoting actions in the body.

For example, one common result of bacterial fermentation is lactic acid (lactate), which recent research indicates is involved in anti-inflammatory and possibly antioxidant processes.

Other strains of microorganisms actually synthesize B vitamins or vitamin K; discourage “bad” bacteria from taking hold in the gut; or produce molecules not found in the original form of the food that play a variety of potentially health-promoting roles in the body.

4. Deactivating undesirable compounds. In addition to creating (mostly) desirable compounds in foods, fermentation can also remove undesirable compounds. In some plant foods, so-called anti-nutrients like phytic acid bind to nutrients like iron and calcium, decreasing the amount of these nutrients available to be absorbed by the body.

Fermentation can reduce phytic acid levels, which frees up more nutrients for absorption. Additionally, some food components are typically fermented in the gut by gut bacteria. This can create gas and trigger digestive problems. Fermenting foods before consumption leaves less work for gut microbes, and may help ease digestive problems such as irritable bowel syndrome.

5. So far, there is not a lot of clinical data backing up the potential health benefits discussed above, or the health claims often attributed to fermented foods.

But tasty foods like yogurt, hard cheese, the fermented yogurt drink kefir, cabbage-based sauerkraut and kimchi, or the increasingly popular fermented tea kombucha are delicious ways to add nutritional variety to your overall dietary pattern.

Of course when we say “yogurt,” we mean the plain, unsweetened product, to which you control the additional fruits and sugar content. The presugared/fruit purée style is not a healthy choice. Look for a yogurt with more grams of protein than in carbohydrates (Greek usually fits the healthier choice).

The same goes for other milk products, or any prepared food or drink. If it has added sugars, leaving it on the shelf is the best way to keep it from showing up on your own body. If you have a body like mine, these sugar bombs explode in one perturbing place, every single time, as if there were a hidden sugar magnet inside my body! Every. Single. Time.

Yet we can do this! I keep weighing my food, keep a food diary, and exercise. I realize 30 minutes a day doesn’t seem to be enough to lose weight, but it is enough to keep my blood sugar and blood pressure in check. I either have to work less and workout more, or accept 2/3 of my efforts are good enough for someone in the later years of her life.

I’ll probably be working on the last 1/3, just because I can’t rest until I get it ALL. This means I need to cut back on some of my “working.” I’m going to post more monthly on this blog than every two weeks from now on. My Facebook Cornie’s Kitchen page will get more frequent posts.

Joy and peace, Cornie.

Tufts Nutrition Letter, Articles, November 2018 Issue

https://www.nutritionletter.tufts.edu/issues/14_11/current-articles/Fabulous-Fermented-Foods_2487-1.html

Wacky Wednesday Duo

Breakfast and Lunch in the Kitchen: Spinach and Avocado Duo

This Wacky Wednesday duo is due to my need to clean out the icebox before my next grocery run. My parents grew up during the Great Depression, so wasting food wasn’t on their list of things to do. At least one meal a week was “druthers,” as in “Would you druther have this or that leftover?”

Since I cook for one and measure out my food portions beforehand, I don’t have leftovers. I do have eyes bigger than my stomach when I shop, however. I try to eat my purchases while they’re fresh. Hence a double dose of avocado and spinach on my menu today.

Overstuffed Omlette

When my overstuffed sausage, mushroom, cheese, and spinach omelette fell apart this morning, I stuck the getaway mushrooms onto the avocado toast triangles. After I snapped the photo, I noticed the silly face. To see patterns in common objects is called pareidolia. As a child, my brothers and I entertained ourselves by naming the shapes in the white clouds which floated overhead. At night the shapes in the dark shadows of the vine draped trees were far more sinister than the brightly lit clouds of the day.

It’s a wacky Wednesday all right. Today I read about America’s changing workforce and how the eight hour work day became the norm. At lunch I tossed the chopped spinach with a quarter avocado and some hummus, plus a can of tuna, and a half ounce of walnuts. I tossed in 1/8 C raisins and Italian spices, plus a generous hit of cayenne pepper. I ate this with an ounce of veggie pretzels.

I realize many people have divided food into good and bad categories, or foods for the light and the dark sides of life. Some never eat grain products, meat, beans, or any carbohydrates, ever. Their diets are marked by exclusion, rather than inclusion. Unless a person has an allergy or medical reason to eliminate a food, choosing moderate and/or occasional portions shouldn’t be a problem. Having a variety of foods keeps life interesting and enjoyable.

Tuna Dip in a Bunny Bowl

Another way to enliven meal time is to use the “special dishes.” If you’re still saving the “good” plates for an occasion, why not make today a special day? Why wait for a holiday, birthday, or anniversary? Sometimes I like to eat from my favorite bunny bowls, especially near the end of the month when I’m writing my “Rabbit! Rabbit!” post for the first of the next month. Plus I’m eating backwards today, so I’ll be having yogurt and fruit for dinner tonight, just to keep life interesting.

Tomorrow is another day, and I can go back to being normal, whatever that looks like. Shake up your meal plan every once in a while. Have breakfast for dinner, or dinner for breakfast! Enjoy life!

Love from the Kitchen,

Cornie

WHY IS FAT SO POPULAR?

TRUTH!!

Why do we choose the food on our plates? Some of us eat traditional foods from our childhoods, our cultures, or our homelands to connect us with our history and our stories. Others of us may choose alternative menus, to change our story line or to rewrite a troubled or fraught past. In this way, “what we eat proclaims who we are,” even as it nourishes the person we are becoming in the flesh.

Yet the extreme carnivore fat shamers have no problem what so ever in singing the praises of a huge, fat riddled hunk of ribeye steak, preferably rare, and eagerly devoured as a testimony to their peak powers and dominance traits. They often mention bitcoin’s luster or their own wellness ventures if the conversation goes much past hello. I’ve often wondered if the inanimate aspect of the slab on the plate allows them to connect more deeply with their food than they can with an actual human being, who has feelings and might speak back. Better to devour both of these, and stay unaffected by the outer world’s complexities.

However, the world always intrudes. We find no sanctuary, for we tear down the very walls which we build about ourselves. If we choose the extreme course, we’re on a path to self destruction, unless we change our lives. The ancient Greeks were wise to say, “The middle path is safest and best.”

Our choice of menus, diets, or eating plans is also a form of tribal signaling, as we send out signs for others to recognize and to respond accordingly. Fat shaming is a negative form of signaling by those who overvalue outward appearances. Those whose bodies are overly generous in size need to disregard this crowd’s disgust. Instead, discovering their personal value and worth is more important so they can be proactive about their own health. To enjoy life, to live as well as possible, and to be a blessing to our family and the community, is important for each of us.

WHAT IS TRUTH?

With all the competing claims out in the world today, how can we know what is truly healthy for the long haul? Since anyone can get on the internet and make any claim they want, until someone gets hurt and the legal process shuts their scam down, how do we sort out these “Truth Claims?” The accepted way is a RCT, or randomized controlled trial, which enrolls a large number of persons and follows them over many years. This is the “gold standard” of science, rather than “I use it and it works for me, plus listen to these testimonials!” In between is the single paper, not published in a major journal, with only a small sample of 50 to 100 subjects studied for a brief period. (If someone still believes “all these truths are equal,” I may know a friend with a friend with seashore property in Arizona to sell you, but I’d recommend a lesson in logic first.)

The Lancet Public Health Journal, August 18, 2018, published a major prospective cohort study and meta-analysis of dietary carbohydrate intake and mortality. The study followed nearly 16,000 adults in 4 different US communities for 25 years and they added in published research results from 7 multinational prospective studies. They did some big number crunching, so if you want to read the whole paper, the link is at the bottom of the page. It is a real RCT study, and deserves space for commentary.

MORTALITY AND FAT SOURCE

As the wag says, “men live longer if they don’t mention the extra weight their sweet cake is carrying on her hips.” It must be true–Neil DeGrasse Tyson’s photo is connected to this quote (meme worthy, for sure!).

When my mother made meatloaf, it had breadcrumbs and an egg to bind it together. She laid two strips of bacon on top of the loaf in the pan so it would get extra flavoring. Today people wrap the entire meatloaf in two pounds of bacon before they grill it on the outdoor BBQ pit. That pork fat goes into the food we eat and stays in the arteries to clog those vessels. We might be able to live higher on the hog than our parents, but we won’t live longer, not even with a good medical plan.

LIFE EXPECTANCY AND INCOME

Fifty years has passed: we eat worse, exercise less, and we our life expectancy has quit increasing. Back in 1966, men and women could live on average to age 67 and 73. Now those numbers are 76 and 81 in 2016. Back in 1933, men could expect to live to age 61 and women to 65. At least we aren’t going back to those “really good old days” when life was harsh, medicine lacked modern advances, and sanitation was poor.

Today poverty often impacts life expectancy due to food deserts in neighborhoods, lack of health insurance, and low incomes. The wealthy live longer. The poor in some cities — big ones like New York and Los Angeles, and also quite a few smaller ones like Birmingham, Ala. — live nearly as long as their middle-class neighbors or have seen rising life expectancy in the 21st century. But in some other parts of the country, adults with the lowest incomes die on average as young as people in much poorer nations like Rwanda, and their life spans are getting shorter.

CHOOSE YOUR FAT WISELY

This Study of Dietary Carbohydrate Intake and Mortality explored how the source of fat affected deaths in the group. The more meat fat a person ate, the more it impacted their life span for the worse (table 2).

The low-carb group was split into two separate groups:

1. The plant-based low carbohydrate dietary score was associated with higher average intake of vegetables but lower fruit intake (appendix p 11).

2. By contrast, the animal-based low carbohydrate dietary score was associated with lower average intake of both fruit and vegetables (appendix pp 9, 10).

3. Both low carbohydrate diets were associated with higher fat intake in exchange for carbohydrate, although the plant-based low carbohydrate diet had higher average polyunsaturated fat and lower saturated fat intake compared with the animal-based low carbohydrate diet (appendix pp 9–11).

ANIMAL FATS VS. PLANT FATS

People choosing an animal-based diet had an overall, higher, total protein intake. Five foods differed most significantly between the highest and lowest quantiles of animal-based and plant-based low carbohydrate dietary score (appendix p 9):

1. The animal-based low carbohydrate diet had more servings per day than did higher carbohydrate diets of beef, pork, and lamb as the main dish; beef, pork, and lamb as a side dish; chicken with the skin on; chicken with the skin off; and cheese (appendix p 10).

2. The plant-based low carbohydrate diet had more servings per day of nuts, peanut butter, dark or grain breads, chocolate, and white bread than did higher carbohydrate diets (appendix p 11).

3. Both low carbohydrate diets were lower in average regular soft drink intake (appendix pp 10, 11)

DEATH BY GIANT RIBEYE STEAK

Exclusionary diets, unless for medically necessary reasons, are not the best choice. Just because we want to jump off a cliff doesn’t mean we should do this! Someone who wants to eat only white food, as my child did for a time, is going through a phase. An adult who won’t eat anything white is missing out on some food groups, or doesn’t want to spend the time learning about food. If we have time saving machines all around us, why don’t we have the time to care for our embodied selves in this spare time? Do we value our work more than the worker? This devaluation of people is a slippery slope to other ills, not only to self harm but to disparagement of others or outright hatefulness.

1. In the ARIC cohort and in meta-analysis, increased consumption of animal-based protein and fat instead of carbohydrate was associated with a significant increase in all-cause mortality (table 3). Eat more animal fat and die sooner.

2. Alternatively, increased consumption of plant-based protein and fat instead of carbohydrate was associated with a significant decrease in all-cause mortality (table 3). Trade animal fats for healthier plant fats from nuts and seeds, such as olive oil. Use in moderation.

3. The animal and plant-based findings were consistent for cardiovascular and non-cardiovascular mortality (appendix pp 3, 4). Both heart disease and other diseases are made worse by animal fats. Let’s eat leaner, greener, and add more plants into our menus.

4. Similarly, in the meta-analysis, mortality increased when animal-derived fat and protein were substituted for carbohydrate, and decreased when these substitutions were plant-based (table 3). Eating more plants would do us better.

THE SWEET SPOT

The model for carbohydrate caloric intake is about 50% of total calories per day. It seems to be a sweet spot for life expectancy. In the diabetes world, most of us work to control our blood glucose readings by diet, so many of us will reduce our carbohydrates until they’re minimal at best. We may get good readings on our glucose meter, but what about our heart health? We don’t have a home health test for this. Since people with diabetes also have high rates of heart disease, we need to think of our whole body as one interconnected system, and not focus only on one symptom. We are complex and wonderful, so finding a balance for our finely tuned instrument is important.

ALL CARBS ARE NOT EQUAL

What carbohydrates we choose are another factor. If we think a bag of potato chips is equal to a baked potato in calories and nutrition, we have another think coming. Learning to read nutrition labels might cure us of this delusion. In the meantime, avoiding the snack aisle at the grocery store can keep us from bringing this ersatz food product into our home.

In “Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association Clinical,” the trials that used polyunsaturated fat to replace saturated fat reduced the incidence of cardiovascular disease. In contrast, trials that used mainly carbohydrates to replace saturated fat did not reduce CVD.

CHOOSE CARBS WISELY

However, the types of carbohydrate-containing foods were often unspecified and typically included sugar and other refined carbohydrates to maintain energy balance. When carbohydrates from whole grains replace saturated fat, evidence from prospective observational studies indicates reduced CVD. The two best interventions for menu modification are DASH and the Mediterranean Diet.

LIFESTYLE MODIFICATION

The other way we can help keep our blood sugar in range is lifestyle modification. This is the most difficult of changes most of us have to make. Exercise, meditation, journaling, adjusting recipes, cooking meals, making menus, and setting a bedtime or wake up schedule all seems like too much at once. Of course it is! And if it were easy, everyone would be doing it, no one would blog about it, and there’d be no great 25 year long studies to tell us not to wrap two pounds of ground beef in two more pounds of fatback bacon.

Actually, Aristotle, the Ancient Greek philosopher, spoke about the “golden mean.” Moral behavior is the mean between two extremes: at one end is excess, and at the other deficiency. Find a moderate position between those two extremes, and you’ll be acting morally, or rationally. This was his goal in life.

If we were to pick only one of these lifestyle modifications per week to work on, then in the next, do another one the best we can, and do on in the following weeks. Soon we’d all be more comfortable with the routine, and all of us would be doing them all without even realizing it. This is how you sneak in your learning! Before you know it, you have a transformed life. No one waved a magic wand over you, but you grew into your grown up shoes slowly but surely.

Best wishes for a better life, with more exercise and more joy!

Love, Cornie.

The Lancet Public Health Journal, August 18, 2018

https://www.thelancet.com/journals/lanpub/article/PIIS2468-2667%2818%2930135-X/fulltext

Dietary Fats and Cardiovascular Disease: A Presidential Advisory From the American Heart Association | Circulation

https://www.ahajournals.org/doi/10.1161/CIR.0000000000000510

THE RACE FOR SPACE BRANDING

When I was young, we drank Tang because the it was the beverage choice of astronauts. Now I hear the Trump campaign plans to sell Space Force merchandise and is floating logos, but I keep thinking about Tang Beverage and Space Sticks.

The Trump campaign announced Thursday they’ll be selling Space Force merchandise, hours after Vice President Mike Pence painted a grounded picture of the prospective military branch’s future.

In an email to supporters, Brad Parscale, the campaign manager for Trump’s 2020 bid, said the final design will be open to a vote. While a logo will be on official campaign gear, it’s unlikely that any of them will ultimately be the final design for the next branch, since that decision is managed by the U.S. Army’s Institute of Heraldry.

The sale of merchandise with the final logo will also likely be barred if the Space Force is formally established, since the Defense Department has strict regulations on the use of its military seals. That is, they aren’t allowed to be used in political campaigns.

In other words, any logo bought will be for an “imaginary space force,” not a real space force, much like a vote for an imaginary president, versus a real president.

Like Space Sticks and Tang, two processed foods developed for the astronauts, any relationship with nutrition is fanciful at best. These two items were developed for short term stays, not long term use. They were packed with sugars and fats, or dense nutritional choices in small servings, to take up small spaces in crowded places such as space capsules.

The breakfast drink of my childhood was Tang, since the astronauts drank it. It had the imprimatur of science all over it, just like white on rice. However, just one serving of Tang (about 2 tablespoons) contains 90 calories and 24 grams of carbohydrates from sugar. It had no fat, and no protein. Vitamin enriched Tang gives 100% of your recommended dietary allowance (RDA) of vitamin C. It’s also enriched with vitamin A, vitamin B2 or riboflavin, B3 or niacin and B6. Tang also contains calcium for stronger bones and teeth.

Ironically, Tang only contains a measly 2% of real orange juice solids. Most of Tang’s flavor comes from a cocktail of food flavorings, sugars, and artificial flavors. Quite simply, Tang is not orange juice. But it does provide all the health benefits of orange juice. It’s also extremely good for cleaning off the rust stains inside your dishwasher or washing machines, if you have iron rich water. Just throw the contents of a small container in the bottom, run a cycle with nothing inside, and you have bright and pretty again. (Now think of your insides!)

Orange juice has pulp/fiber, and doesn’t have Maltodextrin, Sucralose, Acesulfame Potassium, and Neotame. Plus it doesn’t have as many calories as Tang. Why didn’t the astronauts carry OJ into space? Tang was a powder and a lighter load to liftoff. Math wins over nutrition all day long.

Space Sticks were products of The Pillsbury Company, which had been lending its support to NASA. It saw an opportunity to catch a little “moon fever” for their company.

A battery of Pillsbury food scientists, led by Dr. Howard Bauman, whipped up an energy stick that was actually edible. The long chewy stick could slide into an airtight port located in an astronaut’s helmet to provide essential nutrition in case of an emergency. Pillsbury released a commercial spin-off of their cosmic creation, imaginatively dubbing the product Space Food Sticks.

Described as a “non-frozen balanced energy snack in rod form containing nutritionally balanced amounts of carbohydrate, fat and protein,” the original energy bars came in several flavors including caramel, chocolate, malt, mint, orange and the ever-popular peanut butter. Aficionados will recall that the Space Food Sticks were wrapped in special foil to give them an added space-age appearance.

While Tang made it to our family table, somehow Tootsie Rolls prevailed over Space Sticks. Sometime in the 1970’s, the product’s profile was further reduced when Pillsbury dropped the Space and distributed them as Food Sticks. The word energy bar hadn’t been invented yet. Slowly but inevitably the fabled Sticks gradually disappeared from supermarket shelves. Then in the 2000’s, they made a comeback when a true believer founded “Space Food Sticks Preservation Society” at Spacefoodsticks.com.

Perhaps we all need to be reminded of a kinder and gentler time when all things seemed possible, and especially of a time when we “asked not what our country could do for us, but what we could do for our country.” We want to think of a time when we could all join together in a common, peaceful purpose and head for the moon, the planets, the stars, and beyond. Perhaps we can still be that people.

If you look up to the night sky from August 10 to 16,you just might catch the magnificent Perseid meteor showers, with the morning of August 11 to 13 at the peak. A country location, away from city lights, around midnight is the best time to see them. If these remnants from the comet’s tail burn up in our atmosphere, they’re called meteors. If they hit the ground, they’re meteorites. Comet Swift-Tuttle has been visiting earth as far back as 188 CE, and perhaps may be the same one which visited on 69 BCE. It won’t return again until 2126 CE. I sure won’t be around for the comet’s next visit, but the Perseid meteor shower happens every year when the earth’s orbit intersects the fragments left behind in the comet’s orbit.

Take a healthy snack and maybe a caffeinated beverage for this late night viewing party. As I recall, the last time I stayed up late for a meteor shower, no one else wanted to see the sky light up with me. I thought, “Where is their sense of awe and mystery?” They were kind enough to wake me with coffee in the morning, however.

Eat well, and live with joy! Love, Cornie

SHARK WEEK CHOCOLATE BARK

Shark Week always grabs my attention. After all, that’s what sharks do! Or maybe because it’s far too hot to be outside in Arkansas or because my inner child loves to learn new things. I always loved the beach as a child, since the sea breezes kept the heat tolerable. Inland, folks just suffered in the sweltering humidity pods. Thankfully we now have modern air conditioning, an invention that didn’t come to my home until I was a teenager.

When the temperature was 99F at 10 PM, even a ceiling fan wouldn’t make sleeping comfortable. Cooking was out of the question. Daddy would barbecue or we’d eat cold cuts and fruit. Chocolate candy bark didn’t take long to heat on the stove, so it was a treat to make in the cooler mornings. It also reminds me of coral reefs, which Shark Week shows us nightly on the Discovery Channel.

Corals come in a wide array of shapes, sizes, and colors. Some resemble deer antlers, trees, giant fans, brains, and honeycomb. Although many corals may look like plants, they’re actually animals; they’re most closely related to jellyfish and anemones. There are three different types of coral reef formations—barrier reefs, coral atolls, and fringing reefs. Barrier reefs help to protect lagoons and other types of shallow water; coral atolls (which are often mistaken for islands) are made from volcanic remains; and fringing reefs are found right along the coastline.

Coral reefs, which only grow at a maximum depth of around 150 feet, also grow very slowly, at an average rate of just two centimeters per year. This is because their biomes must maintain a temperature of 70 to 85º Fahrenheit. (Shallow water is more easily warmed by the sun.) Strangely, most coral reefs seem to grow on the eastern side of land masses, where the temperature is believed to be warmer than the western side. Stony coral groups are primarily responsible for building up reef structures.  Coral reefs grow upward from the sea floor as the polyps of new corals cement themselves to the skeletons of those below.

When I make Shark Week Chocolate Bark, I gather the following dry ingredients in a plastic bag or in a bowl:

120 gram(s) Wonderful Pistachios Roasted & Salted Shelled Pistachios

0.5 cup Dried cherries (tart montmorency)

12 pretzels Splits pretzels—break into pieces 1 inch long (I used the broken pieces in the bottom of the bag).

Also needed:

1 tbsp Vanilla extract —divided into 2 tsp and 1 tsp

12 tsp Coconut Sugar—divided into 8 tsp and 4 tsp

Then I weigh out 571 gram(s) GHIRARDELLI chocolate premium baking chips 60% cacao bittersweet chocolate — divided into 400 grams and 171 grams.

Take the larger amounts of chocolate baking chips first. Take chocolate and put into microwave safe bowl. Microwave for 30 seconds and melt them in the microwave. Stir well. The first or larger amount may need a second 30 second cooking. The hot melted pieces will melt the unmelted ones. Stir after each heating. Bowl will be HOT! Don’t over cook the chocolate.

Remove & add vanilla 2 tsp. Stir. Add 8 tsp sugar. Stir.

Turn out onto parchment paper on cookie sheet. Spread chocolate with spatula. Spread nut and pretzel mix out over it evenly. Gently press it into chocolate.

Take remaining chocolate and put into same bowl. Microwave for 30 seconds. Stir well. The hot melted pieces will melt the unmelted ones. Don’t over cook the chocolate. Add 1 tsp vanilla and 3 tsp sugar. Stir well. Drizzle over the surface and spread out. It will almost cover the whole nut layer.

Put into icebox for for 30 to 45 minutes to harden. Afterward, cut into small pieces about 1” x 1 1/2”. It will keep in an airtight container for about two weeks.

Serving Size: Makes 36 pieces appropriately 1 inch by 1 1/2 inch.

Number of Servings: 36

As you can see, making chocolate bark with broken pretzels, pieces of dried fruit, and nuts comes together much like a coral reef: it gets all the various pieces cemented with a binding agent, which in the kitchen is chocolate. I don’t suggest you go out into the sea and nibble on a coral reef. It wouldn’t be good for the pearly whites.

The Benefits of Coral Reefs

Scientists have discovered that many parts of a coral reef can be harvested to make medications. According to the National Oceanic & Atmospheric Administration, coral reefs are emerging as the medicine cabinets of the 21st century: “Coral reef plants and animals are important sources of new medicines being developed to treat cancer, arthritis, human bacterial infections, Alzheimer’s disease, heart disease, viruses, and other diseases.”

Coral reefs are among the most biodiverse ecosystems on the planet. There are often more types of fish living in a two-acre area of healthy coral reef than there are species of birds in all of North America!

Coral reefs help to improve the quality of the surrounding water. They do this by filtering out things floating in the ocean, which leads to cleaner water. In addition to protecting shorelines, coral reefs are immensely valuable to the fishing and tourism industries. According to the World Resources Institute, the destruction of one kilometer of coral reef equals a loss of between $137,000 to $1,200,000 over a 25-year period. And yet, they estimate some 60% of the world’s coral reefs are currently threatened by human activity.

Dark chocolate has its own benefits to humankind. Without it, some of us aren’t fit for civilized company! We don’t need a massive shark bite full of this calming food to bring us into a harmonious state. This is because chocolate has multiple chemicals that produce positive feelings in us. Phenylethylamine is sometimes called “the love drug”, because it arouses feelings similar to those that occur when one is in love. Another neurotransmitter, serotonin, is a mood-lifter, as well. One chemical that causes the release of serotonin into the brain is tryptophan, found in (wait for it!) chocolate!

If chocolate were a drug, we might need a prescription. Or we might find the law regulating how much chocolate we could have in our candies. As far as I’m concerned, the darker the better, but small children often prefer milk chocolate due to the greater sugar and milk content. Dark chocolate has probiotics and prebiotics, magnesium, iron, copper, and antioxidants. Even commercial dark chocolate bars will have large amounts of sugar, so not all dark chocolate is good for people with diabetes or weight issues. Look for 15 g carbohydrates per serving as a limit. Chocolate is a snack treat, not a meal.

A little afternoon pickmeup or as a side nibble with coffee and a friend, and your mood will be adjusted in no time. Then you can go back to swimming with the sharks and they can’t bite you, since you now have on your impervious dark chocolate shark repellent suit. Enjoy!

Joy and Peace,

Cornie

Nutrition Facts

Servings Per Recipe: 36

Serving Size: 1 serving

Amount Per Serving

Calories

127.9

Total Fat

8.1 g

Saturated Fat

3.9 g

Polyunsaturated Fat

0.4 g

Monounsaturated Fat

0.8 g

Cholesterol

0.0 mg

Sodium

65.2 mg

Potassium

39.4 mg

Total Carbohydrate

15.1 g

Dietary Fiber

1.6 g

Sugars

9.1 g

Protein

2.1 g

Vitamin A

2.2 %

Vitamin B-12

0.0 %

Vitamin B-6

2.2 %

Vitamin C

0.3 %

Vitamin D

0.0 %

Vitamin E

0.0 %

Calcium

0.4 %

Copper

2.2 %

Folate

0.0 %

Iron

7.1 %

Magnesium

0.9 %

Manganese

2.2 %

Niacin

0.0 %

Pantothenic Acid

0.0 %

Phosphorus

1.7 %

Riboflavin

0.0 %

Selenium

0.0 %

Thiamin

1.7 %

Zinc