Those who eat meals away from home will find it easy to consume a whole days worth of calories in one meal, an appetizer alone can carry 1,000 calories. It is estimated 16% of men and 13% of women between the ages of 20 to 39 eat pizza every day A deep dish pizza with chicken, cheese, bacon and ranch dressing can carry 2,160 calories, the Center For Science in the Public Interest (CSPI) estimates it would take 5-1/2 hours of non stop cycling to erase that meal.
Most Americans report cooking an average of five dinners each week. Not surprisingly, households with children are more likely to make meals at home but the lower the household income and education the greater likelihood individuals do not cook at home, wealthier more educated households cooked at home more often, and households with foreign born family members cooked at home more often too.
In general, meals prepared in the home will include more vegetables and be better “balanced” than meals eaten away from home. To make home cooking happen more often, keep staples in the house for quick easy meals. Frozen chicken, fish or turkey can be thawed and grilled, baked or roasted while vegetables cook and a salad is made.
The preliminary 2015 US Dietary Guidelines, released last month generated a lot of publicity and confusion. Dr Walter Willet, Chair of the the Department of Nutrition at Harvard School of Public Health (HSPH), along with Frank Hu, professor of nutrition and epidemiology at the school and Meir Stampfer also of HSPH wrote a column in the Boston Globe addressing the confusing messages that occur in our media. It is worth a read. Despite what you might think, there is a great deal of consensus and good science on what we should eat for optimal health. It is a menu that includes fruits, vegetables and whole grains. The Harvard School of Public Health has a web page Nutrition Source that is an accurate and very reliable resource on food and nutrition.
Bon Appetite Magazine offered this delicious recipe for a roasted vegetable tart. It starts with roasting vegetables, then layering them in a pie plate filled with a glaze, topping with cheese and a pastry crust. To save time I used a store bought pastry crust. The pie is inverted so the vegetables are seen as the star of the dish. This can be a side dish or vegetarian main dish. I am sure it would be terrific cut into small wedges and served as an appetizer.
Sliced vegetables ready for roasting
The New York Times just ran an article on the drinking and making of ordinary broth. Making turkey or chicken broth is simple. I save the bones from a roasted chicken or turkey. Place the bones in a large pot add enough water to cover it by about 3 inches, add 1/3 cup apple cider vinegar, a bay leaf and a whole onion. Simmer on low heat until you have the flavor you like- this will take at least 3 hours, up to 6 hours. Strain the broth to remove the bones.
Now you have a simple broth which you can drink instead of tea or coffee or add vegetables, cooked chicken, cooked noodles, or barley to make a delicious soup. Broth can also be refrigerated until ready to use or freeze for up to 6 weeks.
Writing in the British Medical Journal researchers set out to clarify the answer to where fat goes when we lose weight, and they present a novel calculation to show how we “lose weight.” All fat is stored in the form of triglyceride and triglyceride is made up of carbon, hydrogen, and oxygen. The authors explain losing weight requires unlocking the carbon stored in fat cells and that carbon is eventually expelled through the lungs. The authors recommend the concepts described in the article be included in secondary school education to correct widespread misunderstandings about how the body loses weight. A short and simple cartoon video explains the concept. To view the cartoon click on this link, scroll down a paragraph to find the video.