The Warrior's Way

It's been a bit since we've spoken. In those four weeks I've managed to witness the graduation of my oldest, host a lovely Smorga-salads-bord for 24, get 3 more kids out of school and into camps and summer home-life, almost quit my job . . . and gain 5 pounds.

That last is an estimate; I'm avoiding the scale until my Weight Watchers weigh-in Wednesday night. I didn't eat terribly during these weeks nor did I fail to exercise, but I let go of my disciplines regarding refined carbs, particularly sugar, and every calorie I ate seemed to stick to my gut. Whoopsie.

Such is the Warrior's way:  Fall down, stand up, get knocked down, stand up, retreat, advance . . . keep going. I refuse to give up on myself. I am worth every minute of work and struggle. Hence, I'm back at it again.

I have been working on a meal time regime in which I eat a serving of whole grain foods or sweet potatoes (etc.) at one meal each day and the rest of my meals and snacks are primarily protein. I am using a lot of the Dukan principles mixed with Trim, Healthy Mama principles.  This hybrid plan also fits well with an anti-SIBO diet in case I need to be doing that!  I've written about Dukan before but Trim Healthy Mama tweaks the science in this way:

All meals center around protein. If you are eating a meal higher in fat, then your carbs must be very low. If you are eating a meal higher in carbs, then your fat must be minimal (i.e, lean meats and only 1 tsp. per meal of added fat). They have many other guidelines but I like the idea that you can just start with this simple principal.  It's a pretty harmless principal too, so  . . . why not?

If it seems like lately I am constantly tweaking my eating plan . . . you are correct. It has become very clear that straight Weight Watchers or calorie counting does not result in net loss for me over time. I did very well years ago on a medical weight loss -- aka protein shake -- diet and that is the last thing that has really worked.  So . . . I am now working to find a plan that will result in a net loss over time . . . but is sustainable for the rest of my life. I want a plan that can move to maintenance and can just be how I eat.  That explains, I hope, my need to marry Dukan to the Trim Healthy Mamas. (Sorry husbands of those two Mamas!)  Dukan is too rigid for my life; I have a husband, 5 kids and a job. Mama cannot eat a different meal than everyone else!

So far, so good. I am not hungry, I feel balanced, I am not having sugar-swings; I'm happy. I sub in some "zoodles" or cauliflower rice for the grains I serve my peeps and don't even miss the grains. I am also committed to trying new recipes and refining old ones to keep my cooking self satisfied. Today I made Tomato Soup with inspiration from Zesty Zucchini Soup. It was so lovely I am sharing it here with you. Happy supping!

Cream of Tomato Soup - Speedy

This is a speedy soup for waistline watchers! It has tons of goodness for very little in the way of calories. It is suitable for most higher protein plans. It is a bit high in sodium but you could drastically change that by buying low sodium tomato sauce.

4 hearty servings, 5 or 6 for a starter.

1 pint chicken broth, 99% fat free, low sodium
1 pint tomato sauce
1 tsp. olive oil
1 clove garlic
2 tbsp minced basil
4 oz. Neufchatel cheese
2 packets Truvia
(Sea salt, if desired)
(Pepper if desiered)

Parmesan cheese or hot sauce for garnish

Combine chicken broth and tomato sauce in saucepan. Heat to a simmer.
Meanwhile, warm the olive oil and garlic together in the microwave, just until you can smell the garlic.
Whisk into the soup. When soup is simmering well around the edges, turn off the heat.
Set aside the basil.
Place the Neufchatel cheese and Truvia into a blender
When the soup is hot, transfer about 1 cup to the blender.
Remember to leave the center lid ajar, and be careful!
Blend on medium until no chunks of cheese remain. Pour back into saucepan and whisk to combine.
Stir in the basil.

Top with Parmesan cheese or hot sauce, as desired.

NOTES: 
If the soup is too acidic for you, try whisking in 1/2 to 1 tsp. baking soda near the end of cooking time. You can also replace the Truvia with sugar if you are not watching your sugar intake. It will take 1 tablespoon or more.

You can also replace the Neufchatel Cheese with 3 Tbsp. heavy cream for a more authentic tasting cream soup.  You lose calories and fat but also protein; I opt for the higher protein version for a meal.  The adjusted nutritional values are listed below.

Estimated Nutritional Values for 4 Servings:
4 Weight Watcher's Points Plus139.25 kc
7.9 g fat
1.8 g fiber
10.9 g carbs
759.8 sodium
4.8 g protein

Estimated Nutritional Values for 4 Servings with Cream Substituted:
4 Weight Watcher's Points Plus
108.25 kc
5.8 g fat
10.65 g carbs
658.55 sodium
2.8 g protein

Methane, Hydrogen, My Gut & Yours?

Every once in a while I get on a research thread and just can't stop myself! This affliction was made worse by the fact that I am currently incapacitated by another episode of diverticulitis.

Guess what? Methane production is not just for cattle anymore! It all started with this innocuous Fooducate post on higher levels of methane gas present in obese humans. The post was a little too terse so I started researching. I found a number of studies on a disorder called Small Intestinal Bacterial Overgrowth (SIBO) Sydrome. (Links to several of these studies appear at the bottom of the post).

Interestingly, several of the causative factors for SIBO-- or at least "appearing alongside" actors -- apply to me. Issues of note were diverticulitis, intestinal adhesions, Fibromyalgia, (three things in my medical portfolio) and several things I don't suffer from like Chrone's Disease, Pancreatitis, and Irritable Bowel Syndrome.  Let me state at the get-go that I have not been diagnosed with SIBO nor am I a medical professional of any sort. Nonetheless, I learned some interesting things that may help me in my dual quest to lose weight and reduce the frequency of my diverticulitis attacks.

The treatment for SIBO is two fold: Treat with a particular antibiotic, Rifaxin, and  make dietary changes until the issue is resolved. The next step in treatment is to slowly add back in the foods that had been held off to tolerance. Most of the literature agreed in the temporary restriction of these foods:

Lactose, sugars, and starches, such as:

High-fructose corn syrup, agave syrup, honey, apples, pears (Foods high in Fructose)
Milk and yogurt (hard cheeses will be okay)
Wheat, barley, rye, onions, garlic
Legumes (ironically I've been eating a lot of freeze-dried peas)
Sugar alcohols (common in gum and other "sugar free" foods)
Mushrooms, cauliflower, avocados, and stone fruits

In addition, a couple of studies (including the one sited in Fooducate) saw some correlation between obesity and SIBO. More studies need to be done on this possible link.

Finally, the small intestine has a "cleansing wave" every 90 to 120 minutes. Optimally, one needs to be not digesting food when this wave occurs. Therefore, people suffering from SIBO are instructed to space their meals 3 to 5 hours apart.  I have developed a habit of healthy snacking to prevent eating too much because by the time I eat, I'm starving. So I am going to go for 4 to 5 hours between meals and see if it helps.

Here's my thinking: there is no reason for me not to eliminate or severely restrict these foods right now to see if it helps. I can easily meet all my food needs through other sources and it seems like a good opportunity to get some relief.

Don't worry; I am going to run it all by my internist when I see him or her (I have two!) early in the week. I will ask about the possibility of SIBO and if Rifaxin could be an effective treatment for diverticulitis so we can get two for one!

It's food for thought. I'm putting it out here in case it rings a bell for someone else. Happy Memorial Day.

Links to studies:
http://www.todaysdietitian.com/newarchives/121112p16.shtml
http://www.todaysdietitian.com/newarchives/040511p46.shtml
http://press.endocrine.org/doi/abs/10.1210/jc.2012-3144