Slow day...post day...

You know work is slow when it's a double-post kinda day... : )

 Mari asked me a wonderful question about PCOS and what type of diet is best for women suffering from PCOS. Great question, Mari...I hope this is helpful!

Women with polycystic ovarian syndrome (PCOS) are at increased risk for heart disease and diabetes. Many women with PCOS have insulin resistance, causing the pancreas to secrete more and more insulin in order to transport glucose (sugar) out of the blood and into muscle, fat, and liver cells where it is converted to energy or stored as fat. Elevated insulin levels can cause polycystic ovaries, weight gain or difficult losing weight, increased risk of heart disease (elevated LDL-cholesterol and triglyceride levels and decreased HDL-cholesterol levels), and increased clotting factors. The risk of the developing diabetes in women with PCOS can be up to 40% by the age of 40. Most women (50-60%) with PCOS are obese (BMI greater than 30). Weight loss, even as little as 5% can lead to decreased insulin levels which is critical due to the fact that elevated insulin levels promote fat storage [1].

In researching how much carbohydrate a woman with PCOS should consume, I found varying recommendations. Before prescribing a standard 50-55% carbohydrate diet or a low (40% or less) carbohydrate diet, I would want to know a PCOS patient’s fasting blood sugar and HbA1c – a lab value indicating an average blood glucose reading representing 6-8 weeks. Agreeably, women with a higher BMI are statistically more likely to have insulin resistance, in which case a lower (less than 50-55%) carbohydrate diet is probably advisable.

I am of the opinion that to prevent diabetes, one should eat like a diabetic. For most women of normal to overweight size, this would include 30-45 grams of carbohydrates at meal times and 15-30 grams of carbohydrate + 1-2 ounces of protein before bedtime. Emphasis should be placed on complex, low-glycemic index carbohydrates, as well as a diet low in saturated (13 grams or less per day) and trans fat (none, preferably). For women with a BMI greater than 30, carbohydrate and energy needs go up – consult a Registered Dietitian for recommendations.

For example, a 180-pound (81.8 kilograms) female requires roughly 1230-1640 calories a day to lose weight (15-20 calories per kilogram of body weight. In order to find your weight in kilograms, divide your weight in pounds by 2.2). At minimum (30 grams of carbohydrate per meal with a 15-gram carbohydrate evening snack), carbohydrate comprises 26-34% of the daily intake. At maximum (45 grams of carbohydrate per meal with a 30-gram carbohydrate evening snack), carbohydrate comprises 40-54% of the daily energy intake. 

(Note: one gram of carbohydrate contains 4 calories – this is needed for calculations).

Other diet-related suggestions for women suffering from PCOS [1]:

-         Pair carbohydrate-rich foods and snacks with a lean protein or fat high in mono and/or polyunsaturated fatty acids.

-         Consume foods with a lower glycemic index – these foods are typically high in fiber

-         Space carbohydrates out throughout the day. Consuming consistent, moderate carbohydrate levels is best for blood sugar control

-         Consume plenty of decaffeinated, sugar-free beverages, especially water

-         Exercise on a regular basis -- aerobic and anerobic

-         Take a multi-vitamin mineral supplement daily

[1]. McKittrick, Martha. PCOS and Diet. OBGYN.net Publications.

The above information was provided by the above source. The author, Martha McKittrick is a Registered Dietitian and Certified Diabetes Educator. In other words, she is a wonderful resource!

Cookie Taste-Test Results!

The preferred cookie in yesterday's cookie taste testing was the Oatmeal Cranberry White Chocolate Chip Cookies. Hands down. There were only 2 votes NOT for the Oatmeal Cranberry White Chocolate Chip Cookies and they were for the Chocolate Peanut Butter Cookies and the Peppermint Cheesecake Brownies.

P.S. I had 2 late-comers who wanted in so the total participation was 18 employees!

Last night I made deer meat tacos for dinner!

My father-in-law is a bow hunter and provides us with deer meat. Yum!

I had 1 deer meat taco, a dollop of fat-free refried beans, and a bed of shredded lettuce with deer meat, salsa, corn, and homemade guacamole. Mmmm!

 Nutritional comparison of deer/venison vs. ground beef

(values represent a 1 ounce, raw portion)

- deer meat is 40 calories versus the 72 in ground beef*

- deer meat contains 0.8 grams of fat compared to 5.7 grams in ground beef*

- deer meat contains 7.6 grams of protein compared to 4.9 grams in ground beef

*this is standard 70-80% lean (does not specify)

Question: Have you tried deer meat? Did you like it? Did it taste "game-y" to you?

Chicken Cordon Bleu

Keeping with my endeavors to try more new recipes, I made Chicken Cordon Bleu last night...and it

was delicious! My husband doesn't care for ham, so next time I may make his portion with turkey pepperoni. I made rosemary potatoes as the side and we had a fresh garden salad with Kraft Light Asian Sesame Ginger dressing.

Yum! I forgot to take pictures last night, but here's my leftovers for lunch today, sans the salad...those never travel well for me.

For a snack, however, I will be spreading leftover Laughing Cow onto a ripe, delicious Gala apple (my favorite variety!).

Chicken Cordon Bleu

Taken from Weight Watchers, Inc.

4 - 4 oz boneless, skinless chicken breasts

4 wedges Laughing Cow Light (I used original)

4 servings extra lean ham (I used Deli Select)

1/2 package Shake 'n Bake (I used less -- looked like too much!)
crushed garlic

Directions

Pound each to about 1/4 inch thickness. Spread one wedge of cheese and garlic on top of each breast. Put 2 to 3 slices ham over the cheese and garlic. Roll up the chicken and secure with toothpicks. Place on a baking tray and sprinkle with Shake N Bake.

Bake at 400 for about 35 to 40 minutes.

I have a blog topic request I'll post on tonight if the day isn't too hectic. If not, catch ya tomorrow! Have a great day!

A little of this, and a little of that...

I'm excited about a lot today! I'm going to try several new recipes this week including: Orange Hoisin Chicken, Chicken Cordon Bleu, and Baked Ziti Casserole. I'll post the recipes as I try them this week...and hopefully remember to take pictures before its demolished!

The weather in Tulsa is absolutely stunning! Lily and I went to the dog park and played HARD. She then requested a bath when we got home, and she is now napping/sunbathing in the yard, drying off. Rough life, eh? Unfortunately, I passed on a run this morning with husband because I have a late night hockey game. Just figures the weather is gorgeous and I exercise on a sheet of ice in 15 lbs of padding! 

Anywho, thank you to those who voted in the most recent poll asking what you enjoy reading most about on my blog. Research came out on top with recipes and my life's trials and tribulations surrounding nutrition and food coming in close second. I agree with you guys, the latest and greatest research is important, interesting, and nothing less than fascinating. I'll continue putting out a variety of topics so that everyone stays reading, happy, and most importantly, learning more about nutrition!

I tried a new Southaven Farms recipe this weekend -- Cherry Pie Muffins. These were BY FAR the best recipe I've made from Southaven Farms to date. They are delicccccious! My in-laws loved them!! Especially after 18 seconds in the microwave, says my father-in-law! They couldn't be any easier to make, too! I used the multigrain mix and the entire can of no sugar added cherry pie filling. The recipe made 18 really nice-sized muffins for approximately 95 calories, 2 grams of fat, and 3 grams of fiber. And did I mention they are DELICIOUS!? I'm certainly looking forward to breakfast this week!

 

 Pre-baked

 

 All done! See the yummy, plump, sweet cherries inside!?

Also this weekend, I got to talking with my neighbor who is a drug rep for Lilly. We were chatting away, and it comes out that he sells diabetes meds -- specifically Byetta and insulin (Humulin, Humolog)! We got to talking about me being a dietitian working with diabetics, and he gave me oodles of  "Nutrition in the Fast Lane" pamphlets put out by Lilly in his stocked-full garage. The pamphlet includes nutrition information for common fast food joints...lots of them! How cool! He stocked up the back of my car with the pamphlets. My patients are in for a treat in learning the truth about all the fast food out there! Thank you, neighbor!

Also, I have to give myself a little recognition for completing 10% (100 hours) of one-on-one diabetes education required to sit for the CDE exam as of Friday. That doesn't seem like a lot, but it took me 2 1/2 months to get those hours and I'm proud of each and every one of them! I hope to have 50% of the hours completed by July 1, 2010.

I was also contacted this week by a NuVal representative, after writing about NuVal back in June. I am in communication with Melissa, the NuVal representative, about gathering information to blog on specific NuVal ratings. If you were thinking Kashi was the epitome of healthy cereals, check out Melissa's post here on adult rated breakfast cereals. But first check out my June blog post on the NuVal system if you're unfamiliar with the rating system!

After many recommendations from friends, we finally tried KEO this weekend. It. was. amazing! I got the red curry and I should've taken a picture! It came with an option of white or brown rice (I got brown) and chose tofu as my meat. It was just incredible - the taste, the presentation, the reasonable portion size! I just can't rave enough about that dish and our experience at KEO. There are KEO locations also on the east coast for any readers out that way -- it's definitely worth taking a trip too! Sorry, no pictures...regretfully!

Last, I'm strongly throwing around the idea of going "diabetic" for 30 days -- the month of October. The 31st is Halloween so technically my 30 days would be over for trick or treating, right? Kidding, kidding. I just figure, if I'm talking the talk...maybe I could stand to walk the walk. I talk diabetic diets all day, maybe I should give it a go. More than eating a diabetic diet, it will take some adjusting to counting carbohydrates on a diabetic diet. Any reader thoughts or feedback on this idea?  

Also, does anyone else thing our Lily would make the cutest bumble bee for Halloween? Our neighborhood is packed with kids, many of whom know and love Lily. I think it's only appropriate our puppy participates!

Off to grocery shop...enjoy the reminder of the weekend, all!

Buffets aren’t good for doggies

Lily visited her sister this weekend, it was a blast. Our little bundle of joy weighs in at 23lbs at 18 weeks of age…a moderate number when compared to her sister of 28lbs. Only 5lbs difference, right? Really, though, that would be an added 22% of body weight packed on our wrinkle butt. The difference is that Tammy Faye, Lily’s sister, has her food left out 24/7 while we feed Lily the recommended 1 ½-2 cups each day. And let’s be honest, it’s more like 2 cups…always.


When the puppies were playing, Lily was always in charge. Bigger isn’t better even in puppy play. Additionally, Lily gets 3 walks a day most days of the week. Nothing long and excessive in the Oklahoma heat, but she’s active none-the-less. She’s got quite the bull baby physique and it’s helping Mark and I get out and walk more, as well. Remember that article I reviewed a few weeks back about dog ownership increasing activity? It’s definitely true…plus it’s given me the opportunity to meet a lot of our neighbors! Go figure! Anyone else a dog owner and find their activity heightened due to their fur baby?

Admittedly, she’s still a piglet. When we arrived yesterday for the play date, Lily proceeded to inhale both bowls of food left out for her sister and mom. So much for a dainty appetite – psh.

Tonight at our household was chicken fajitas! Yumm! Look at those delicious, colorful bell peppers!

And my favorite ingredient...ONION!

Delicious! We went sans the tortillas because 1) we didn't have them, 2) I didn't want to stop to get any (grocery store at 5pm...I'll pass), and 3) you just don't need them! Salsa and light sour cream go great!

I'll take a pass, Dr. Atkins

The Physician’s Committee for Responsible Medicine (PCRM) reported a case study showing serious risks related to the Atkins diet [1]. For those that don’t know, the Atkins diet is the ultimate low-carbohydrate diet. WebMD explains the diet as being controversial…to say the least [2]. However, during the 1990’s, it was the diet craze…even for yours truly.

Sporting an excess 80lbs many years ago, I, too, gave the Atkins diet a shot. I vividly recall breakfasts consisting of bacon, eggs, cheese, and sausage. Um, hello cholesterol and saturated fat? It makes me ill even thinking about it today. Dr. Atkins, however, advocated for such: the ultimate low-carb diet, stating that it would improve health and memory function [2].

Let’s approach the science of the Atkins diet for just a second, because the diet does produce (temporary) weight loss. After a mere 2 ½ months, I was down 30-40 pounds. However, I’d bet just about anything that my lipid panel and blood pressure were up. Even at the ripe age of 14. The weight loss effects come from the lack of carbohydrates being consumed in the diet. The production of usable glucose: the source of energy for the body, particularly the brain, can cause serious strain on the body, especially organs such as the kidnies. Also, with carbohydrates unavailable, the body begins to breakdown it’s own fat stores, creating carbon fragments called ketones. This breakdown in the body puts oneself into a state of ketosis: the goal state for those following a low-carb diet seeking weight-loss. Ketogenic states tend to suppress the appetite which aid in producing weight loss. However, unpleasant side effects also pop-up when ketonic, such as unusual breath odor and constipation [2].

While fruits, vegetables, and whole grains are forbidden during the initial 2-week phase of the diet, they are gradually added back in. Effectively…supposedly. In my own experience, after maintaining a prolonged ketogenic state (albeit I surely didn’t know it was called that 10 years ago), the reintroduction of carbs into my diet caused major weight gain. Duh. Those 30-40 lbs were back in no time, and about 10 more joined in the following months. Please note, this was pre-nutrition education!

Low-and-behold, I got off easy post-Atkins. A case study published in the American Dietetic Association presented PCRM research on one man – a previously healthy 51-year-old now suffering from high cholesterol, atherosclerosis (hardening of the arteries), and erectile dysfunction after following the Atkins diet as discussed above. His poor wife…”unusual” breath odor and erectile dysfunction…

In one month’s time, the case study subject’s LDL (bad cholesterol) went from a health 85 mg/dl to an unsafe 154 mg/dl – a level most doctors would prescribe statins for. Eventually, the subject landed himself in the ER with symptoms of chest pain. The cause: a near total blockage of a coronary artery! For obvious reasons, the subject discontinued the low-carb diet and within 2 months had completely resolved his health problems.

If that’s not scary, I don’t know what is.

A shout-out to all the diabetics and weight-loss seekers out there: carbohydrates are an integral part of your diet – they are NOT the devil! Choose your carbohydrates wisely, however: whole grains, whole-wheat products such as rice and pasta, fruit, vegetables, and low-fat dairy.

[1]. Kraus, Peggy. Atkins Diet Blamed for One Man’s Chest Paid and Artery Blockage. Examiner, Tulsa. July 18, 2009.

[2]. The Atkins Diet. WebMD: Healthy Eating & Diet. Accessed July 21, 2009.