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NUTRISPEAK by Vesanto Melina MS, RD
I have written six food and nutrition books, with a seventh on its
way. These books are sold in 12 countries and translated into four
languages. What do I have to show for all this effort? Fame? Yes,
a little. Royalties? They do trickle in. Speaking invitations? These
have taken me to eight provinces, 31 states including repeat invitations
to Hawaii and as far as Oxford, England.
When I glance in the mirror, I see one more result of all those hours
sitting at the computer, interspersed with recipe testing. Fat. Yes,
about 20 extra pounds.
What’s the solution? Join the low-carbohydrate contingent and
load my shopping cart with steak and bacon?
Let’s look at the facts. Low carbohydrate diets that are high
in animal protein and fat work for some people, for a time - until
they succumb to the effects of high cholesterol (bad for the heart)
and high acid loads (that can lead to kidney damage).
Yet there is some good sense to be found in the low carbohydrate diet
craze. Cutting out the “bad” carbohydrates has proven
to be an effective part of weight management. Refined sugars and grains
are easily converted to fat, while providing little nutritional value.
Eliminating them makes sense.
A key to successful weight management is to get nutritional value
along with every calorie we consume, and center our diet on highly
nutritious foods. We can do this with a more healthful vegetarian
or near-vegetarian diet that delivers plenty of protein, vitamins
and minerals. Legumes such as lentils, split peas, beans and soyfoods
are a foundation. Their combination of high complex carbohydrate and
high protein sustains us between meals, without those low blood sugar
moments of desperation that send us to the bakery or candy counter.
A hearty serving of the following lentil soup gives about half of
our recommended protein intake for the day, plus significant amounts
of minerals and B vitamins such as folate. The carbohydrate present
is released into our system in a very gradual manner because half
of this carbohydrate mix is fibre. The glycemic indexes of lentils,
peas and beans are extremely low, in the range of 26 to 38, compared
to glucose at 100.
We can’t get away from it; the bottom line for weight loss is
to consume fewer calories than we burn. The most powerful, effective
and healthful way to shed pounds - and keep them off - is to create
a foundation of these high-protein legumes in our diet. Add plenty
of veggies and some exercise and we have a formula for success. So,
enough writing and recipe testing; I’m off to the gym for my
cardio-kickbox class.
Protein Power Lentil Soup
A hearty serving of this soup will carry you from one meal to the
next with plenty of stamina. Freeze extra portions in individual servings.
Patak’s mild curry paste, available at most supermarkets and
Asian stores, gives outstanding flavour.
1 large onion, chopped
2 cups lentils, rinsed
6 cups water
2 cups chopped vegetables, eg. cauliflower & celery
2 Tbsp curry paste (or to taste)
2 tsp tamari or soy sauce
1/4 cup tomato paste
In a large saucepan, place onion, lentils and water. Bring to a boil,
then lower heat and simmer for 45 minutes or until lentils are soft.
Add vegetables, curry paste, tamari and tomato paste and simmer for
an additional 20 minutes. Adjust seasoning to taste. For a thinner
soup, add one or two cups of water. Makes six to eight cups
Per 12 oz. serving: calories: 409, protein: 29 g, fat: 5 g, carbohydrate:
35 g, dietary fibre: 32 g, calcium: 98 mg, iron: 10 mg, magnesium:
133 mg, sodium: 83 mg, zinc: 4 mg, folate: 443 mcg, riboflavin: 0.3
mg, vitamin C: 29 mg, vitamin E: 1.6 mg.
Percentage calories from: protein 27, fat 10, carbohydrates 63 (including
fibre).
Vesanto Melina is a registered dietitian, internationally known speaker
and personal consultant, based near Fort Langley. Her books include
the nutrition classics, Becoming Vegetarian and Raising Vegetarian
Children. 604-882-6782 www.nutrispeak.com
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