Being Insulin Resistant in the Land of Treats: Belgium Dark Chocolate and Waffles

I’ve been here just over 24 hours and have passed at least 100 chocolate shops and 25 places to get the most amazing varieties of waffles.

At first it is beyond imaginable but now the excitement of what living in this environment does to the body sets in.  I preach the effects of the good diet in Europe and how thin people are – something not completely true in Belgium or at least Brussels. 

Many are normal weight but the insulin resistant belly is all too prominent.  And with good cause – I wonder how long the most insulin sensitive person could survive without turning insulin resistant.

Not familiar with the terms?

Insulin Sensitive – those whose metabolisms work like a charm and can eat most anything they want – when eating several waffles their body secretes insulin which happily metabolizes the waffles quickly without much effect in the body.

Insulin Resistant – those who metabolisms are sleepy, sluggish or just plain stubborn.  Upon eating a waffle their insulin laughs, with the sugar sitting outside the body’s cells waiting to get in like a child not allowed into the playroom.  The longer it sits there the carbohydrate cravings escalate and the fatigue sets in.

Fair?  Hardly.

In this particular setting what’s an insulin resistant person to do? 

Here’s my strategy to ensure you don’t have a backlash or all out carbohydrate party that continues on for more than that occurrence:

• Dark Chocolate: I walked into a chocolate store and bought a few dark chocolate truffles.  I ate one immediately and saved the rest for later.  I recommend 1-2 squares of dark chocolate daily as a treat to prevent bingeing on other carbohydrates.  Dark chocolate (and especially Belgium as I have learned) is very satisfying and has no flour and minimal sugar.

• Waffles:  Jeffrey got a waffle within a few minutes of my truffles.  I did not get one but had a few bites of his, which were more than satisfying.  Belgian waffles seem to be infused with delightful flavors of maple syrup, a bit of confectionary sugar and butter.  I can see how eating these could be pretty addictive so I limited the bites.  Careful is the key word here.  

If you want to try a new food in a different country buy a small amount or share with a friend.  And it’s always better to have after you’ve had some protein and/or you are not too hungry.

After these treats I did what I always do in another country.  I went to the nearest grocery store and bought some local food:  berries, bananas, plums, organic plain yogurt, 2 kinds of Belgian cheese, and some sliced almonds.  Having clean food gives me options and alternatives for meals and snacks.

European grocery shopping has got to be one of my favorite things to do – looking at the different interesting food choices – I do feel like a kid in a candy store – pardon the pun.

Take home message?  If you are insulin sensitive go ahead and have the chocolate and waffles –at least in moderation since large amounts of sugar destabilize the immune system and can deplete nutrients from the body. Remember even if you are on vacation insulin resistance is not so mindful and prepared for the backlash of pumping your body with treats.

Besides indulging within moderation, make sure you’re pretty active and getting your protein around the clock to help cravings, weight gain and fatigue.

I must have walked a few miles today and got myself to the small gym – so I can come home and fit in my clothes, look like my job and continue to write these blogs with integrity.  Thanks for reading!

What About Those Goodies?

You may or may not know I am a baker.  My earliest memory at 3 years old was asking my Mother to make cookies and staring at the bowl with butter transfixed upon how it could actually end up as something I could eat.

Baking was the way I had fun and was highly valued as I came from an Italian family where food was essential to every occasion and to be without was almost sinful.

Eventually my love for baking and food led to my profession.  I still love to bake, so how do I reconcile this love with my everyday job of speaking to clients each day about how to moderate their carbohydrate and sweet intake?

Good question.  I do believe that having some sweet every day is important to moderating overall sugar intake.  I advocate 2 squares of dark chocolate per day frequently hearing my clients saying how helpful this advice is.  “It helps when I’m at a party to avoid having the rich desserts or bread while out since I know I can come home and enjoy my dark chocolate.”

Those Holiday Goodies...

But what about all the holiday goodies, cookies, treats, and See’s candy laying around the office never mind the amount at parties, 2 of which I experienced just today.

I ask myself “how do you want to feel AFTERWARD?”  I know a bite or two might be okay but beyond that I’ll feel bloated, uncomfortable and hungrier than normal later and for a few days.

Giving IN versus RESISTANCE Muscle

It’s just not worth it….and sometimes just one bite increases your “giving in muscle” opening the festival flood gates and lowers the “resistance muscle” of
“I want to feel comfortable in my clothes and have good energy tomorrow.”

If it feels safe to have a little extra go for it, but consider the amount, how it will make you feel in the moment, later on AND will it increase your desire for more?

The holidays come and go and unfortunately your health and weight do not go on vacation.  If you indulge do so wisely and remember the most important goody you can give yourself is a healthy happy body…and not a sugar hangover.

Foods at the Natural Foods Expo

Attending the Natural Foods Expo in Los Angeles last week was like an adult Disneyland.  Finding new foods and products was like a treasure hunt in waiting.

Since many companies exhibit their wares, navigating what is really healthy can be tricky.  For this blog I decided to mention the finds that were both interesting and helpful to your health with links to the sites so you can see them for yourself.

My favorite food of all time is peanut butter but with all the nut allergies in children I set out to find a replacement.  I happened upon Once Again Nut Butter, a Sunflower Butter, made of organic sunflower seeds which has a smooth consistency with a nice buttery taste perfect on an apple or banana.  It makes a great alternative to tree nut butters for those with allergies.

Next on my list was searching for interesting beverage choices free of sugar, sweeteners or fake sweeteners.  I met the regional manager, Jason Webb, for HINT water – a favorite of mine – which are waters with exotic flavors of strawberry-kiwi, mango-grapefruit, and others which nothing but water and natural flavors – a surprise treat taste.

The other beverage I found appealing was a line of iced teas called Tea’s tea.  On my road trip to a conference in Denver I was amazed at the lack of iced teas available without sweeteners or sugars.  I tasted the Golden Oolong and felt like I was in a Japanese restaurant enjoying authentic tea.  They have 9 flavors, all without sweeteners or additives.  The company claims they are brewed from premium loose teas.  From what I tasted I can believe it, being the tea snob that I am.

Next I stumbled upon nicobella dark chocolate truffles.  Registered Dietitian Nichole Dandrea moved from New Jersey to California last year to start her own company and now has a line of 6 decadent all natural dark chocolates that create a burst of natural chocolate and infused flavors in your mouth all at once.  You can learn more about her story and passion for healthy treats on her site.

And with all my preaching about getting your omega 3’s I happened upon Carrington Farms organic ground flax seeds.  They have little portion sized vacuum sealed packets perfect for travel.  Since ground flax seed needs to be refrigerated to maintain the freshness of the oils, the vacuum sealed packets are necessary.  Best of all you don’t have to miss this important ALA supplement when you go out of town.

I found some other interesting products along my journey but I am saving them for future blogs so stay tuned!

Dark Chocolate Also Good for Beauty?

One of the sweetest parts of writing A Recipe for Life had to be the section on dark chocolate and all its incredible health benefits.  This mornings beauty section of the Los Angeles Times has an interesting read on dark chocolate's health AND beauty benefits so of course I had to get the scoop.

Dr. Steven Pratt, a physician at Scripps Memorial Hospital in La Jolla, discusses why dark chocolate is a super food.  Dark chocolate contains nutrients known as flavonoids that can actually relax your blood vessels which lower blood pressure and in turn lower your risk of a heart attack.  Sounds like a no brainer to me.  Eat dark chocolate and lower your risk of heart disease?  One catch is that is it doesn't take all that much to achieve the effect - only a couple squares of greater than 70% cocoa a few times a week - not a license for eating a whole chocolate bar every day.

The article goes on explain how eating small amounts of dark chocolate provides your body with natural essential fatty acids and "skin-friendly" minerals that can help with decreasing wrinkles and sun damage.  It also contains a compound called theobromine which can increase circulation in the skin and reduce cellulite.  Sounds a little too good to be true, but what do you have to lose?  I think having one or two squares a day of dark chocolate gives me the little treat I need each day.  I can forego the extra bread at a restaurant or the cookie at the office as long as I can come home to a good cup of tea and my 2 squares of dark chocolate...and...I'm keeping the doctor away.

Healthy Cookies for Valentine's Day?

Healthy Turkish Cookies 

(An adaptation of an original Turkish Cookie)

 This weekend I woke up wanting to make a treat for my sweetheart's Valentines Day gift.  Many of you know I grew up being the family baker and my fun was making something each week for the family to enjoy.  I have greatly curtailed my baking so Jeffrey and I can look like our jobs but I still think it is important to have an occasional treat.

I wanted to come up with a cookie that was low in sugar compared to other cookies, tasty and made with real whole foods.

A tasty Turkish cookie I had made in the past was too high in sugar and carbohydrates so I came up with this variation.  It has less than a third of the sugar of the original recipe, with the flour solely coming from wheat and buckwheat to make it healthier and less inflammatory to the body.  I added the dark chocolate and almonds to give it some texture and crunch, adding phytochemicals and healthy fat. 

You can add the sugar/cinnamon combination for some dusting but it is tasty without it.  They are not too sweet but give you a little bite in the mouth, excellent paired with a cup of tea or coffee.

These cookies can be kept in the freezer for when you need a little indulgence.  Take out one or two and know you won’t be breaking your health bank.  Enjoy!

Ingredients:

1.25 cups whole wheat flour

.75 cups buckwheat flour

¾ teaspoon of baking soda

¼ teaspoon of salt

2 sticks of butter

2 teaspoons of ground cardamom

2 tablespoons of instant powdered espresso

½ cup of 100% organic cane sugar

½ cup of light brown sugar

1 tablespoon of vanilla extract

2 tablespoons of 1% milk

1 large egg

1.5 cups of dark chocolate (greater than 70%), chopped

½ cup of chopped raw or dry roasted almonds

Optional:

1 tablespoon of sugar

½ tablespoon of ground cinnamon

Instructions:

Preheat oven to 350 degrees F.  Line baking sheets with parchment paper or liner.

Sift together flours, baking soda, and salt and set aside.

In a medium bowl, cream together butter, sugars, cardamom, and powdered espresso till smooth with an electric mixer.  Add vanilla extract, egg and milk and beat till smooth.  Slowly add dry ingredients and mix well.  Add dark chocolate and almonds.  Chill dough for 15-30 minutes.

Spoon about 1 inch cookies into balls on baking sheet and slightly press to flatten.  Dust with sugar/cinnamon mixture if desired.

Bake for 10 minutes and cool before removing from baking sheets.  Once cooled, can be stored in airtight container or frozen till needed.  Makes about 52 cookies.

                                      

Nutrition Facts:

Per Cookie:

Calories                   94

Protein                     1.2 grams

Carbohydrates      10 grams

Fat                             5 grams

Fiber                         1 gram

Sodium                    47 mg.