Wednesday, July 31, 2013

Let Us Inspire Instead of Shaming

Daria Souvorova - Daria's Diet Diaries
Obesity is a huge issue in America, and we are all aware of it. There is an immense problem with bullying and shaming that goes along with being an overweight child, teenager and adult in this country.

Growing up overweight myself, I have experienced the shame of being morbidly obese and the bullying that accompanies it  - whether malicious or unintentional, the biting effects of feeling shamed for the way you look build endless barriers between you and your health. Many have said it before me, but I will talk about it again, having processed these feelings myself.

Every overweight person knows they are overweight. Everyday, we feel the difficulties in purchasing clothes, performing daily aerobic activities, looking at ourselves in the mirror.  We go to work and feel awkward eating our lunch, we want to date, but feel like no one could ever love us for the way we are, kids stare at us across the street, and all through middle school we never passed a day without nicknames. Our relatives worry about us and bring up these issues to us, wishing to make us realize that we have a problem. These people that love us and care about us want to help, but they are not helping us solve the issue - every time we hear how obese and ugly we seem to the world, our primary instinct is to give up and to drown yourself in another pint of ice cream.

I have always believed that the route to losing weight and improving your health is through motivation and inspiration instead of shaming. It is through example and the small wins that we can reach our big goals. That is why I suggest starting with a low carbohydrate diet, it achieves quick results which inspire you to lose more weight and keep trying. After all, the goal of losing weight is not to lose weight, but to improve your life and to improve your self esteem. My constant goal in helping those around me lose weight is to improve their self esteem and self worth through inspiration and support.

Today, I read an article about a study done in 2006 and 2010, led by psychologist Angelina Sutin at the Florida State University College of Medicine in Tallahassee, Florida. Sutin collected the bmi of 6,157 Americans - either normal weight, overweight or obese. In 2006, Sutin noted whether the subjects were experiencing bullying about their weight, and upon reassessing each participant in 2010 discovered that patients who were overweight and experienced shaming about their bodies were twice as likely to become obese by 2010 as those that were not. Patients who were already obese at the beginning of the study and experienced shaming were three times as likely to remain obese when compared to patients who were not discriminated against. Thus, Sutin concludes that shaming a person about their weight actually encourages obesity.

It is really important to realize that you have a problem and to do something about it to improve your health, but rarely does shaming a person actually help them improve. Denial is a common instinct upon being attacked. I remember listing off all of the people that were fatter than I was when someone would insult me about my weight. You have to encourage a person to build up the strength to try to lose weight, give them realistic results to work for - maybe like my parents who offered me something I wanted in exchange for losing weight. Once you get started and your self esteem improves, you become inspired and everything becomes easier.

I am not sure where I am going with this entry anymore, but I hope that somewhere out there, I can help inspire someone the way that I was inspired to become a healthier me, and perhaps some recipe ideas will help someone gain hope for being able to eat well and become healthy.

So if you are insecure and sad right now, know that I love you and believe in you!

Spinach Artichoke Dip with Low Carb Chips

Daria's Diet Diaries - Daria Souvorova

I wanted to spend this week sharing some recipes that I developed when I first started on the Atkins diet in 2010. I know many of you guys have mentioned that you can't think of what to make, and cooking fresh food on the diet has been difficult. Hopefully these will help, stay tuned all week for more recipe ideas. 

And yes, that is a low carb flourless chocolate cake you see in the photo, in a couple of weeks, I will share the recipe for that as well!

Spinach Artichoke Dip 

1 package of fresh spinach
1 16oz jar of artichoke hearts
1 cup mayonnaise
1/3 cup freshly grated Parmigiano-Reggiano
1 cup freshly grated Monterey Jack
2 cloves garlic, minced

Low Carb Chips

8 Trader Joe's Reduced Carb Whole Wheat Flour Tortillas, cut into chip sizes

First thing's first, preheat oven to 350.

I like to throw the entire bag of spinach, with a tiny hole in the bag, into the microwave and cook it on high for about 2 minutes. While that is cooking, drain the artichoke hearts and separate (or mush) them with your fingers. Mix together all of the ingredients save for 1/4 cup of Jack and place in an oven safe container. Sprinkle the remainder of the Monterey Jack on top and allow to bake for approximately 20 minutes, until the cheese crust is golden brown at the edges.

Spread the tortilla pieces on a cookie sheet and add them to the oven in the last 10 minutes of baking. Allow to cool for at least 15 minutes and serve as an appetizer or part of a nutritious meal.

The Facts
This recipe serves 12

242 calories per serving
4 grams carbohydrates (9 grams less 5 grams fiber)
20 grams of fat

Monday, July 29, 2013

Drinking and the Low Carb Diet, Nutrient Bible Chapter 2

Daria's Diet Diaries - Daria Souvorova - Cocktails
Since this is probably the most difficult aspect of dieting for most of us, today, I wanted to focus on the carbohydrate counts in alcohol (I have also added the calories, since we will be transitioning into the calorie system later on.) Although I do not drink frequently myself, I recognize the research that one or two drinks a day can be quite healthy for your system. Research shows that moderate drinking can reduce your risk of heart attacks and your risk of developing heart disease, while excessive drinking can increase your risk of pancreatic, mouth and liver cancer and is the cause of almost 100,000 deaths per year. So, lets stick with moderation! 

What we consume as alcoholic beverages are at once created from carbohydrates and are the antithesis of them. Alcoholic drinks are essentially fermented beverages - all fermented beverages start out with a plant that is high in carbohydrates, frequently a grape, grain or starch. Alcohol is produced during the process of fermentation - carbohydrates are consumed by yeasts. Carbohydrates not consumed by yeasts remain as residual sugars in the beverage, thus, the more carbohydrates the less alcohol content, and the more alcohol content, the less carbohydrates. Keep that in mind.

Beers can have up to 20 grams of carbohydrates per a 12 ounce serving, whereas distilled spirits like whiskey, rum, and vodka have only trace amounts of residual sugars.  Be aware though, that the add-ins for mixed drinks are the source of the bulk of carbohydrates in alcoholic drinks and liqueurs frequently have added sugar for flavor.

About.com made a lovely list of carbohydrate counts for popular drinks, to that I add calorie counts and below, a list of calorie and carb information for the most popular mixed drinks. 

Hope this helps and happy drinking! You know, not too much though... think of the calories!


Beer per 12 Ounce Serving

Regular Beer                        12 grams carb               149 calories

Light Beer                            3 to 7 grams                 110 calories


Wine per 5 Ounce Serving
 
Dry Champagne                  2.5 to 4.5 grams             112
 calories

Dry White                           3 grams                          94 calories

Sauvignon Blanc, Chardonnay
”Off Dry”                             5 to 6 grams                   120 calories

Reisling, Chenin Blanc

Muscat                               8 grams                         124
 calories

Dry Red                              3.5 to 4 grams               122 calories

Syrah, Pinot Noir, Cabernet Sav

Zinfindel                             4.2 grams                       131
 calories

Dessert Wines                   12 to 14 grams                 233
 calories

Sweet Late Harvest Wine    20 grams                        174 calories


Liqueurs per 1.5 fl oz

Amaretto                            25 grams                       159
 calories

Bailey’s Irish Cream           11 grams                        156
 calories

B & B Benedictine              8 grams                          135 calories

Campari                             12 grams                        107
 calories

Coffee Liqueur                   24 grams                         155
 calories

Cointreau                           15 grams                        119
 calories

Creme de Cacao                22 grams                         147
 calories

Creme de Cassis               17 grams                         126
 calories

Creme de Menthe               21 grams
                        143 calories

Grand Marnier                    10 grams
                         99 calories

Kirsch                                 9 grams
                         95 calories

Ouzo                                  16 grams
                       123 calories

Sambuca                            17 grams
                       126 calories

Triple Sec                           16 grams                       123 calories


Distilled Spirits per 1 fl oz

Gin, Rum, Vodka                 0 grams                         65 calories

Whiskey, Tequila                 0 grams                         65 calories

Brandy, Cognac                   0 grams                         65 calories


Mixed Drinks and Cocktails per 1 drink

Bourbon and Soda              0 grams                         106 calories

Gin and Tonic                     16 grams                       171 calories

Rum and Cola                     15 grams                       154 calories

Scotch and Soda                 0 grams                         105 calories

Bacardi                                6 grams                        117 calories

Black Russian                     16 grams                       244 calories

Bloody Mary                        5 grams                        123 calories

Cape Cod                           13 grams                       148 calories

Fuzzy Navel                        38 grams                       253 calories

Golden Cadillac                   27 grams                       361 calories

Grasshopper                       15 grams                       164 calories

High Ball                              0 grams                       104 calories

Kamikaze                            15 grams                      178 calories

Long Island Iced tea           10 grams                        138 calories

Mai Tai                                30 grams                      309 calories

Mahnattan                           2 grams                        129 calories

Margarita                            11 grams                       168 calories

Martini                                 .5 grams                       160 calories

Mimosa                              15 grams                       144 calories

Mojito                                  30 grams                      217 calories

Pina Colada                        30 grams                       230 calories

Salty Dog                            14 grams                      157 calories

Screwdriver                        19 grams                       181 calories

Sex on the Beach               30 grams                       322 calories

Tequila Sunrise                  15 grams                       189 calories

White Russian                    17 grams                       257 calories



Wednesday, July 24, 2013

Grilled Steak, Broccolini, and Radishes with a Light Arugula Salad

I promised recipes, so I thought I would share what I made for my family last night. After our foray into the woods, I wanted something full of fresh light vegetables, and my mom found some great steak at the store. This recipe works well for someone on a low carbohydrate diet since all of the veggies are high in fiber and relatively low in sugar. The meat is the only calorie heavy item, so if you are counting calories, replace it with grilled pork, chicken, or fish.

The goal with this dish was to show that there is a lot of variety on a low carbohydrate diet and to ensure that we remember to eat hearty meals instead of starving ourselves all together or trying to survive off of processed foods. This recipe serves three.

The Steak

Three thick 6-8 ounce shoulder top blade steaks

Sautéed Broccolini and Radishes

1/2 cup thinly sliced red onion
3 cloves of garlic, thinly sliced
2 cups radishes
2 bunches broccolini, about 4 cups
1/4 cup red wine vinegar
1/2 cup cold water
1 tablespoon olive oil
1 tablespoon rosemary
 salt and pepper to taste

Light Arugula Salad

4 cups arugula
1 vine tomato, chopped, about a cup and a quarter
1 Japanese cucumber, thinly sliced
2 tablespoons of red wine vinegar
1 tablespoon of olive oil
salt and pepper to taste



Grilled Steak

Salt and pepper the steak and grill it for about 4 minutes on each side for medium rare. Let the meat rest for 5 to 10 minutes before serving.

Sautéed Broccolini and Radishes

Sautée onions and garlic in olive oil until the onions soften. Add radishes and sautée for two minutes before adding the vinegar and half of the water. Add rosemary, salt and pepper, turn down the heat a bit and simmer for 10 minutes or until the radishes start to spread their color and the liquid has decreased by half. Spread bunches of broccolini over the radishes, mix into the sauce and add the rest of the water. Cover and simmer for another 8-10 minutes. Taste to see if there is enough vinegar/rosemary/salt, I tend to dump more vinegar in for fun.

Light Arugula Salad

While the broccolini is cooking, combine the diced tomatoes, arugula and cucumber in a mixing bowl. Add oil and vinegar and toss. Season with salt and pepper to taste.

Plate and enjoy!
 
The Specs

The calorie range is between 520 (6 ounce steak) and 580 (8 ounce steak)
8 net grams of carbohydrates (14 grams carbohydrates less 8 grams fiber)
50 grams of protein
28 grams of fat (a bit high, but feel free to lower the amount of olive oil and opt for a leaner meat)

Tuesday, July 23, 2013

Adirondack Park's St. Regis Canoe Wilderness - A Travel Guide

Daria Souvorova - Darias Diet Diaries
Monday

We parked our car by Little Clear Pond and built our canoe to the shock and awe of fellow travelers. After packing our boat with four huge sacks of supplies, we headed out on the water. Crossing Little Clear Pond, we carried our boat and belongings across a quarter mile of forest.

The woodland path leads to a narrow 24 inch pier that stretches forward for at least a hundred feet. This narrow strip of plank is surrounded by marsh and swamp. This is like no swamp I have ever seen - beautiful green and red moss surrounds our straight path to the water. Young pine trees rise like beacons out of the moist, fluffy carpets at their feet. Around the the pines grow bushes of blueberries and sage. It seems like this garden of scent and taste spreads infinitely to my left and to my right. The blueberries ripen quickly in the hot summer sun and I reach to gather them as I pass along the pier.

I step off the path and my feet sink lightly into the mossy bed. Water rises up and tickles my toes through my sandals. It is an oddly delightful feeling, like walking on a shag rug submerged in three inches of water.

As I gather more berries, I notice a stalky, green flower, one I have seen before. Upon closer inspection, I realize that at the base of this flower lives a huge pitcher plant. Surrounding me appear dozens and dozens of his cousins, whom I see regularly at botanic gardens, but never in the wild.

Daria Souvorova - Daria's Diet Diaries
We board the canoe and push out to clearer water, past blooming water Lillie's, bog plants, and through armies of water gliders. Colorful frogs abandon their miniature grassy islands as we float by.

After much heavy rowing against the wind, we find our first home on the lake - spot number nine along the eastern shore of St. Regis Pond. We walk up a narrow path to a shaded clearing on a hill. Young blueberry bushes grow in the fields along the hilly approach to the water's edge. A few yards to the right, and climbing up the hill, the towering pines turn instantaneously into birch woods. While there is little more sun flickering through the canopies here, the atmosphere feels lighter. The trees boast beautifully white trunks which slowly peel and litter the floor of the wood.

I decide to swim out to the island near the shore. I swim to a big rock right by the shore of the island, climb up and watch the sun set. The sky quickly turns peachy orange, like the meat of a nectarine, reflecting in quiet ripples across the miles or breadth of St. Regis Pond. It seems like the sky is melting into the water. The sun sets right between the rivaling peaks of East Pond Mountain and Long Pond Mountain. As it settles in the valley between the mounts, the sun seems to call out "how could you think I should be viewed from any other angle?" The mountains seem a deep violet, the forests around them some shade between indigo and pthalo green. The colors keep intensifying until they merge and explode in shades of red and violet.

As I sit on the rock, dragonflies and other mysterious insects fly and settle for a second on the water. The unlucky ones become dinner for a quick thinking fish. I watch my dad fish and listen to the fish splash as they jump out of the water until the sun disappears behind the mountains.

Daria Souvorova - Daria's Diet Diaries
We finish off the evening drinking tea with chocolate as the fire consumes itself.

Tuesday

I sit at the edge of the water as my hair dries from my first lake sized bath. My feet are in the water to see how close the fish will dare to swim. I look to my right and notice something hairy - another relative to the Venus fly trap - I am so tempted to dig it up and take it home with me. I barely notice a young crayfish trying to eat my big toe.

There is a little island at the edge of Little Long Pond. The island is dry and the grass is sprinkled with the blooms of wild strawberries. If you walk across its 15 foot diameter, you meet two trees between which a domino chain of fallen logs and nailed in planks lead you to the shore of the mainland. Along the old fallen free grows an amazing variety of bog plants and violet flowers which look suspiciously like terrestrial orchids.

We part ways with our little island and head towards the canoe carry to cross to Bear Pond. We set off on a scenic tour and settle on a patch of quiet water by the shore protected by a towering cliff overgrown with fern and young trees. Floating tree trunks nestle young fields of yellow water lilies and bog plants.

Daria Souvorova - Daria's Diet Diaries 
This is my first time fishing - I hope for an epic photographic moment but only catch a couple of the tiny fish that are willing to bite at anything including an empty hook and my finger as I dip it in the water.

Wednesday

Daria Souvorova - Daria's Diet Diaries
We paddle the length of St. Regis Pond to the canoe carry to Ochre Pond. This first leg of our hike is an even half mile walk with only a 20 meter elevation, which sounds easy until you imagine yourself carrying 100 pounds of gear and a 16 foot boat. With all of our belongings divided into two bags, we make two trips, thus, every distance is covered thrice. We each wear a bag and dad carries the canoe on his shoulders. I walk ahead to clear the way. Many trees have fallen since anyone seems to have dared these more strenuous trips.

We walk our boat to the narrow launch point, perhaps too narrow for our boat to fit. We make it across Ochre Pond without incident and land briskly on the other side. We walk our bags down the long, narrow, winding plank from Ochre Pod and encounter a muddy course with ancient rocks and plank formations that have long since fallen prey to the moisture of the muddy bog. Several mucky slips later, we safely made it to dry land.

 Daria Souvorova - Daria's Diet Diaries
Alas, we come upon the great challenge for the day - our 1 mile hike through the forest at the foot of St. Regis Mountain with somewhere between 30 and 40 meters of elevation, and crossing through four major hills. We ascend a decent while and begin a bumpy descent along the edge of a steep hill. Pine trees block us in on the right from tumbling into a narrow swampland named Monday Pond. A quarter mile down the road, a tree has fallen, managing to land it'd trunk directly in that spot that is too high to climb over yet too low to climb under with our heavy packs.

We cross a brook and head back uphill. Finally comes the descent to Mud Pond - it was not named in vain. The last quarter of a mile involves a 45 degree drop followed by a jungle of mud and soggy grass. It is rather beautiful - covered with multicolored mosses, tall, whistling grass, and pitcher plants - yet an incredibly challenging terrain. Dad drops the boat as the mud consumes one of his shoes - we valiantly try to recover it. We pick up the boat and carry it together, until I slip and fall all the way up to my thigh.

Trees and brush grow on either side of the pier and the moss grows especially high. I want to wash off my legs - I sit on the mossy bank looking at the floor, which appears to be no more than two feet below the surface. Perfect, I think, I try to stand and wash the mud off my legs and unceremoniously fall to my ribs until I catch myself and pull back up on the moss - it almost caves at my weight. I come to two conclusions here; the water is definitely more than four feet deep and the shore is merely a sturdy growth of moss floating in the water.

The second entry is by no means as difficult as the first and we quickly make the last carry through an ancient pine forest to the sandy floored waters of Fish Pond. We cross the lake in search of shelter as the rain sets in. I climb a hill until I find a fire pit and a clearing. On the walk up, I find hundreds of blueberry bushes which look ripe to pick. From the top of the hill, where our new camp stands, I can see both lakes and the sunset through the tall tree trunks and listen to the cooing sounds of a babbling brook that connects the two pools of water.

Daria Souvorova - Daria's Diet Diaries
As I lay in the tent writing with the water proof door open for air, I have been watching a large green frog that has been standing sentinel three inches from my tent on top of my backpack. For over 30 minutes it has been watching me and I am not sure whether I should turn off my headlamp or go ahead and kiss the frog to see if its a prince.

As I turn out my lamp an hour later, it is still there, watching me.

Thursday

On an exploratory mission, we paddle out to the first spot that looks like it could be a camp site. We hike along the shore until we find a pathway which leads us to a clearing with a three-walled enclosure - exactly what we were looking for last night with the impending rain.

It seems as if everyone who has ever visited decided to leave something behind as a gift, despite the regulations against such acts of generosity. Someone made a table by nailing a slab to the side of the wooden structure and supporting it with two legs of curling birch branches. Atop this leaning table lay scattered various blackened cooking utensils. Above it on the outside wall, someone made a series of nail hooks upon which hang a half a dozen mismatched pots and skillets in various states of rot, rust, and disrepair, likely never to find use again.

Turning the corner, you find the inside of a rustic enclosure - three sides built of round logs, supported by a wooden roof and a flat sleeping surface. A lonely chair sits on the left hand side, overlooking the fire pit and the trees beyond. It's back brace has long been compromised and was replaced with a branch duct taped in place. The dilapidated chair feels lonely as the sole occupant of such an enclosure - it seems to imply a portrait of the soul that chose to abandon it here. A wooden shelf protrudes from the wall above the chair. Among gifts or rope, matches, nails, and baked beans, a plastic bag holds a sign in log. I leaf through the pages trying to match the names with the various carvings and signatures scattered among the interior walls. I sign my name at the end of the list and we continue our walk.

Daria Souvorova - Daria's Diet Diaries
Back on the water, the wind quiets down, I can see ribbons of water with different wave patterns than the rest, it seems to be one stream that spins and winds itself around the lake. In the midst of my reverie, dad catches an 11 inch brook trout. It is a beautiful fish with a cerulean blue skin that folds into a warm silver, splattered throughout with pink and purple polka dots. While dad cleans the fish, I make a batter of seasoned pancake mix. I dip the fish in batter and fry it with margarine to a perfect effect.

Daria Souvorova - Daria's Diet Diaries
On the high of our first conquest, we return to the lake. We spend an hour or two on the water and it begins to rain more and more. As we paddle home, I watch the steam rise up from the surface of the water, as if a demon is boiling us alive in a giant lot. The water is much warmer than the air.

Ironically, the rain and wind cease as we touch our shore. We end he evening sipping whiskey and eating chocolate.

Friday

The rain stopped and the sun shines brightly in the sky. Each leaf harbors a souvenir of last nights's rain and wets your legs as you walk down the narrow paths. We bid adieu to our second camp and make the carry to Clamshell Pond.

We settle on the only camp on the pond, again we have our own private lake. The camp site is surrounded by giant pine trees and rests right at the edge of a small peninsula. The floor is covered with pine needles, soft enough to walk barefoot. There is a heavy wind that whistles brought the trees and spreads the scent of amber pine sap over the water.

I am lying in the thin, nylon hammock as the wind repeatedly sets each side of me into motion. The blue folds of fabric expand like sails to my left and to my right interchangeably. I feel a bit like Titian's Europa as she is carried off by the bull, flailing a pink cloth in her wake.

Looking up, the tips of the pines lean and dance together in the wind. The breeze whistles through the branches and the clouds shift to allow the sun to dapple through their needles. It is as if they are dancing in a show - choreography, music and lights in tow. I take turns between reading and writing in the shelter of my blue sail.

All of a sudden, the sunlight disappears and the wind becomes much more rough. We hop into the tent just in time for a torrential downpour. It seems at first at if we were not weighing down the tent, it would fly off into the water. Out of nowhere, the rain stops, and the sun appears again. Everything is still and quiet in the sun - the temperature dropped a good 10 degrees and tufts of steam rise from the water. Two rainbows appear from beyond the trees, one the inverse of the other.

I swim out to the other shore for a better look. Clambering up on a rock, I watch the rainbows glisten in the sky until they fade a couple of minutes later. The sun continues its descent below the horizon. I swim back and discover that the water in the curling ribbons in the lake are distinctly colder than the water around them. This reminds me of underwater lakes, a concept of which I am really fond.

We dine and watch the lightning light up a deep violet sky into a dull yellow lavender. The mountain peaks contrast sharply against the light flares. I almost looks like giant jellyfish swimming in the darkness of the sea.

Saturday

Daria Souvorova - Daria's Diet DiariesWe pack up and paddle out to the canoe carry that will take us through a mile long course to Turtle Pond. This will be our final great challenge, and the longest without pause. This hike will also be the most vertical, with an elevation between 60 and 70 meters. We scale uphill on a muddy path, surrounded by an all-American wood, if you accept that description - young oaks and brush and loads of fresh vegetation. As the ground levels out, we are met by a young river followed by yards and yards of muck.


Immediately after the mud fields, begins a steep decline until we walk into an older pine wood. Through the tall, narrow trees, I can see a green clearing, but it I'd much too soon for our walk to be over. We reach the ground plane, and the air takes on an earthy, moist smell once more, where only a hundred feet before, it smelled of dried fruit and cardamom.

As we walk among a pathway of younger pines, a huge green expanse of grasses begins to brew to our left. Skeletons of pine trees lean amongst the moist grasses, serving as monuments for the fallen wood that perished with the coming of the marsh. We follow a narrow clearing into the tall grasses of the marsh land - our sandals sink into the warm water under our weight.

Falling back into the wood, we begin a climb along the edge or a hill. The pines become older and more scarce and in sunlit clearings, fields of moss and other greenery take charge of the land. Here I find a single, half ripened raspberry reaching coyly from a young branch amongst the ferns. The skies are filled with pines again and the fern fields become scarce. Colorful mushrooms stare at us from among the old, moss-ridden stumps. They call to us like sirens, masking their poison behind brightly colored caps and frilly gaiters. But we have known their tricks for years and leave them be.

We make it to turtle pond with no breaks - a feat of strength, in our opinion. We see a group of three boats sail away from us as we reach the shore. These are the first people that we have seen since leaving St. Regis Pond on Wednesday, and I cannot deny the disappointment of no longer feeling like the only occupants of the world around us. We head over to the next lake to remain as far from civilization as possible.

The route to Slang Pond is through a narrow river filled with reeds and curious water plants. At its narrowest point, the green seaweed coated lake bed turns into a collection of palm sized pebbles, smooth from the constant stream of water. The pebbles are six to eight inches below the surface, we manage not to get our heavy-laden canoe caught on the stones.

Sunday

I wake up to the various sounds of the birds intermingled with a rhythmic, light tap on the tent, which I later discovered to be a young squirrel's doing as he dropped empty sheaths of pine cone as he progressed in this morning meal. 

Daria Souvorova - Daria's Diet Diaries
Going out on a walk, I find myself trapped by a fallen pine tree. I decide to wiggle under it as right past this obstacle grows a hardy mushroom with an ochre-ish top. This was my favorite mushroom in Belarus, its name translates to "one who grows under pine trees." I find two others on my trip through the woods along with one member of its cousin species, "one who grows under birch trees." Comically, each was found under the protection of its namesake tree.

Now we have to pack up camp and head back to civilization - towards a four mile walk to where we left our car last Monday.

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Dad has been walking for a half am hour or so and I have finished folding up our 16 foot canoe into a rectangle the size of a fashionable lady's suitcase. I unpacked one of our chairs and parked it in the golden sand at the edge of the water. I write with my feet in the warm water and await the end of my wonderful weeklong adventure.

Monday, July 22, 2013

Want to Exercise? Try it in the Wilderness: Guide to the Adirondack Park, NY

Daria Souvorova - Daria's Diet Diaries - Adirondack Park
Although the name of this blog implies that it will center on dietary concerns, I wanted to delegate a healthy sector to fitness and generally regaining a healthy lifestyle. I will talk about excessive and energy spent in relation to health later on, but I wanted to touch on the topic with this entry.

When we relocated to North Carolina from Belarus, we quickly adjusted to the sedentary, suburban lifestyle. It is at this point that all four of us began to gain weight and I assume the origin of this bodily change can be traced to a severe cut in energy spent per day without comparably adjusting quantities of food consumed.

In Belarus we walked everywhere, in order to buy food, you would have to walk to each if the different shops and carry everything home. We walked to school, to work, and spent our summers in the woods - hiking, swimming, and scavenging for berries and mushrooms for our daily consumption.

It is a simple concept that if you want to eat more, you have to exercise more, yet, I hate the gym...I go, but I hate every minute until I get to jump off the treadmill with a seance of triumph over my accomplishments. I know I am not alone in suffering from this malicious contempt.

I would like to present another option to those of us just starting out on this journey and looking for a more pleasant entryway into aerobic and cardiovascular activity - Hiking! Whether hiking or paddling, the simple act of propelling your body amongst nature is the easiest way to burn calories. Few of us can tolerate to be at the gym for more than 2 hours a day, and it is a rare feat to burn more than 1500 calories during that time. However, once you start down a trail, you finish it and climbing a mountain feels rather useless if you do not make it to the sweet spot where the world unfolds before your eyes. Thus, while you burn fewer calories per hour, spending an entire day tackling hills, especially with a nice heavy backpack can easily earn you between 2000 and 4000 calories per day.

- - -

Today, I would like to talk about my weeklong trip to the Adirondack lakes with my father. We packed four bags with 100 pounds of camping gear and took a 16 foot canoe out into the wilderness for six nights and seven days. This trip consisted of rowing across and around 13 massive lakes and carrying our gear through the woods and mountainous paths between them.

Hiking and canoeing are two excellent forms of excessive to consider. Canoeing is a great, low impact activity that can strengthen your core and upper body and generally improve health and strength. Since most of the force in propelling a canoe comes from pressing down with your legs and rotating your torso with each movement of the paddle, you glean increased leg muscle and torso strength. You end up building and reinforcing lean muscle in the back, shoulders, chest and arms. My body burns about 525 calories per hour while canoeing with moderate effort.

Hiking, especially with a considerable pack and through hilly or mountainous terrain is one of the best cardiovascular activities - up there with running, competitive swimming, and riding a bike. Propelling your body uphill while carrying a load exercises every part of your body. It improves your muscle tone, strengthens your skeletal system, improves breathing and lung strength, and prepares your body to do the same thing - but faster! Say, running uphill with a 30 pound backpack. At a decent pace uphill, my body burns 540 calories per hour without a bag and upwards of 600 with a decently heavy bag (15-30lbs).

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Our trip to the Adirondacks focused on the St. Regis Wilderness Area, a small wilderness area amidst the largest public park in the continental United States. The canoe wilderness area does not allow for any means of travel other than by canoe or on foot, making for many private, hard to get to areas of natural beauty which we enjoyed without meeting with another human being for days at a time.

Check back in the next few days for an entry of what we experienced along our week of travels.

Sunday, July 21, 2013

Low Carb and the Real World - Eating Out on a Low Carb Diet

You have had a great week on your new low carbohydrate diet. You have been looking up the carbohydrates in all of your meals and have been accountable for all of the ingredients with which you cook. You finally figured out how to keep it under twenty five grams. You have even lost five pounds! Who knew it could be so easy?

It's Friday night and your best friend invites you out to dinner. You have no plans and do not hesitate to accept the invitation. You meet at the restaurant, exchange pleasantries and gossip about your week's dalliances, or what have you until the waitress comes by to take your drink order. And now it hits you... What restaurant am I in? What can I eat here? What can I drink?

Eating out, for me, was the most difficult part of a low carb diet. It is a two part challenge, the first hurdle is knowing what dishes are made of and, in turn, knowing the carbohydrate count of every ingredient, because, trust me, what you do not know can and will hurt you. The second challenge is finding something on the menu that you can actually eat, which oftentimes feels almost impossible.

It is incredibly useful to have a smartphone on hand to look up the recipes for dishes you are thinking of ordering; even if flour or sugar are not listed as ingredients on the menu, they have a way of appearing in many dressings, sauces, and dips. As always, you must make educated and informed choices and be accountable for all of your decisions, otherwise you might as well order the pasta because you are wasting your time.

Honestly, the most difficult thing I encountered on the low carb diet is the stigma of being a person on a diet at a fine dining institution. I am fond of cooking and hate the idea of altering the way a chef prepares his dish...especially at a French restaurant... I can feel their French hearts break as they mix skim milk into their béchamel instead of heavy cream and flour.

The goal of this entry is to help you navigate the menu and to give you some tips for where carbohydrates may be hiding since it is tough to give a blanket "eat this not that" instruction with the breadth of cooking traditions we have available to us in a cosmopolitan setting.

To start off, and for an extra challenge, let's pretend you walked into an Italian Restaurant. Calm down, don't look so despondent, we will find something for you yet.

The safest sections of an Italian menu are in the beginning and in the end. The appetizers and antipasto, and the main dinner plates. It is a safe bet not to even look at the pastas and pizzas. Here comes the big question, how much are you willing to spend tonight? If you are out for a nice meal and would generally order a cocktail or a dessert (both of which you should skip for now), you would have probably ended up spending more than you would on a hearty dinner plate and a glass of sparkling water.

The main plats generally feature meats, simply prepared in various styles, with sides of vegetables, potatoes, risotto, or pasta. Find your favorite dish and see if it fits our goals. Make sure the meat is not breaded, and check to see if the cream sauce calls for flour or starch. Check the vegetables - if they are of the dark green variety, you are probably safe. Carrots, corn, and peas are common and are all high in sugar. If the dish is served with potatoes, risotto, or pasta, check the dishes around it to see if a substitute can be found. If you are asking for substitutions, try to have a backup choice in case substitutions are frowned upon.

Another great option is to pick one or two items from the starters to have as a main course. Feel free to pick among the charcuterie and cheeses or any of the green roast vegetables. My favorites have always been a caprese salad and muscles in a tomato sauce. Both on the higher end of the low carb spectrum, but I like to prepare for a dinner out and have 15-20 grams to allocate.

I hear another good option for fervent lovers of pasta dishes is ordering the sauce and toppings on top of a bed of veggies. When you order salads, be aware that most dressings have either a sweetener, cream, or a high sugar vinegar, so make sure to ask and account for that in your log.

French restaurants tend to favor butter and vegetables, so if you avoid cream sauces, pastries, and the lovely loaves of bread they leave at your table, you should be fine. In Chinese and Mandarin restaurants, be aware that most sauces are sweetened, so ask before ordering. Also, ask if meat is breaded and obviously, no rice or lo mein.

So, final words, it will be tough, but you will get the hang of it, and stay tuned for my entry on drinks... I can feel your hearts breaking.