Why Soup??? The science... I love soups… Filling... Comforting... Psychologically Satisfying. Here's why soups cause weight loss: Classic studies have found that as long as the volume of a food is high - even though the volume is created by just water or air and adding zero calories, people can feel full with fewer calories. In one study, researchers varied the water content in three different first courses to see how it would affect peoples’ intake at the main course. The study subjects were fed either 1) chicken rice casserole, 2) chicken rice casserole served with a glass of water, or 3) chicken rice soup – basically the casserole with water/broth added. The researchers found the subjects who ate the soup consumed 26 percent less, about 100 calories fewer, at the main course, compared to the other conditions.
Researchers surmise that a large food volume caused by water, even without added calories, helps us feel more satisfied for several reasons. It causes stomach stretching and slows stomach emptying, stimulating the nerves and hormones that signal feelings of fullness. Also, visually seeing a large volume of food can increase your ability to feel satisfied by it, even though the calories are relatively low. Finally, the larger a meal and the longer a meal goes on, studies show, your satisfaction declines and you lose interest in completing it. Water is the component in food which has the largest influence on how much you eat. This study, and many others like it, find eating a high-water-content, low-calorie first course, such as soup, enhances satisfaction and reduces overall calorie intake.
Bottom Line: Lose 20 pounds: Start lunch or dinner with a bowl of broth-based vegetable soup OR turn main courses into soups by adding water or broth. Save 200 calories a day! Do this every day and lose twenty pounds in one year... Wasn't that SIMPLE? And oh.... so painless!
Katherine's Puree of Asparagus Soup with Tarragon
This sublime, pale green soup may be served warm or cold.
Serves 8 to 10
2 pounds Asparagus, cleaned, tough ends removed, cut into 1.5 inch pieces
1 Tablespoon Canola Oil
1 Leak, cleaned and sliced, white and light green parts only
1 medium Onion, chopped
1 clove of Garlic, mashed
Pinch of Salt and Freshly Ground Pepper
Vegetable Broth (see recipe) or Chicken Broth
2 Medium Potatoes, diced
1 Bay Leaf
A few sprigs of Fresh Thyme and Parsley
1 Tablespoon Fresh Squeezed Lemon Juice
Garnish: 1 Small Bunch Fresh Tarragon, chopped
Use the cleaned tough ends and scraps of the asparagus and leek. Add 1 onion, 1 garlic clove (or more), and 2 quarts of water. Other vegetables you happen to have could also be thrown in, such as a carrot and/or a celery stalk. Let simmer about 30 minutes and strain.
Clean the asparagus, break off tough ends. If you wish, peel the stalks for a more tender vegetable. Slice the asparagus stalks into approximately 1.5 inch pieces.
Heat oil in heavy-bottomed pan. Add the leak, onion and garlic and cook over medium heat until softened, about 5 minutes. Add the broth, the potatoes, and herbs and simmer about 30 minutes. Add half of the asparagus and simmer another ten minutes. Remove the herbs.
Using an immersible hand blender (ie, Cuisinart’s Smart Stick), puree the soup, add the lemon juice and salt and pepper to taste.
Meanwhile, steam or broil the remaining asparagus for 5 minutes, until barely tender. Strain and cover in ice water to stop the cooking process and prevent limp, over-done asparagus.
Serve the soup, garnishing each bowl with the sliced asparagus and a pinch of chopped fresh tarragon.
Asparagus is packed with nutrients. Low in calories, it’s an excellent source of folic acid, Vitamin C, Thiamin, and Vitamin B6. Asparagus, like other fruits and vegetables, is sodium-free, and contains no fat or cholesterol. It is an important source of potassium and many nutrients for boosting your immune system, preventing heart disease, lowering blood pressure and even preventing cancer. Asparagus has the highest levels of Glutathione, a potent cancer fighter , according to the National Cancer Institute. Asparagus is also high in Rutin, valuable in strengthening the blood vessels.
Puree of Asparagus Soup with Tarragon is adapted from “The Vegetarian Feast” by Martha Rose Shulman, a cookbook I highly recommend.
Bad news about aging: Starting in your 30s, your body begins losing muscle, bone mass, strength, and balance. This puts your health, energy, and ability to age gracefully in serious danger.
The good news: You can change this very real and scary picture with what you eat - and some of the news is surprising: For instance, saving your bone and muscle mass may have nothing to do with how much protein, calcium, or vitamin D you consume or even weight-bearing exercise you do! This is new and exciting state-of-the-art science. Hear my Georgetown Village lecture tonight - while nibbling on tasty appetizers and drinks - about how you can maximize your muscle, bone mass, strength and balance through nutrition.
Who: Katherine Tallmadge, M.A., R.D. President, Personalized Nutrition / Author, "Diet Simple" / Georgetown Dish Contributor
Sponsored by: Georgetown Village
When: Thursday, April 18, 2013 at 6:30 pm
Where: St. John Episcopal Church's Blake Hall, 3240 O Street, N.W. Washington, DC 20007
RSVP: Lynn Golub-Rofrano firstname.lastname@example.org or 202.999.8988
My clients regularly ask me: "Should I be eating eggs? My doctor tells me they're 'poison' and to avoid them as they'll increase my cholesterol and heart disease risk." My response: "That's OLD NEWS!" Thought of as a bad-for-you food for decades, scientific research is shedding new light on the truth about eggs.
Eggs don't deserve their bad reputation. Their high cholesterol content has been thought to play a role in increasing LDL (bad) cholesterol and heart disease risk. But cholesterol in food is a minor factor contributing to high blood cholesterol for most people, and studies - including a recent review of 17 studies - have not confirmed a correlation between eggs and increased heart disease risk. The major determinant of LDL cholesterol is saturated fat, and while eggs are high in cholesterol - 184 milligrams in the yolk - they're relatively low in saturated fat - about 1.6 grams in the yolk.
Interestingly, some of the biggest egg eaters in the world, the Japanese, have low cholesterol and heart disease rates, in part because they eat a diet low in saturated fat. In contract, Americans tend to eat eggs alongside sausage, bacon and buttered toast, suggesting the meal pattern is the culprit - not the egg.
"The amount that one egg a day raises cholesterol in the blood is extremely small," says Walter Willett, professor of epidemiology and nutrition at Harvard's School of Public Health. "Elevations in LDL cholesterol of this small magnitude could easily be countered by other health aspects of eggs.