Archive for RAD Diet
Hummus Pancakes–A Great RAD Diet Snack!
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Are you feeling better now that you have been managing your fat disorder through dietary changes for a while? All of you out there with Lipedema, Dercum’s Disease, FML, Madelung’s and more, who are trying to stick to the RAD Diet, know that it can often be a challenge to find a healthy but hearty snack. You don’t want to eat salty snacks that are fried or loaded with empty calories, and you’re probably sick of more chicken or veggies! So I thought you might enjoy this easy recipe for Hummus Pancakes with Tahini Dressing, originally published in Parade Magazine in 2008 and modified slightly by me. They are made with heart-healthy fats, and chickpeas are loaded with fiber and great nutrients. These are a savory pancake–great for lunch or a snack–but don’t make ‘em for breakfast! Read More→
Chicken roll with spinach and sun-dried tomatoes–a new RAD recipe!
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Happy New Year, everyone! Were you able to stick to the RAD diet over the holidays? I have to admit that I gave into temptation more than a few times…cookies, candy, and even some bacon and ham. But, as those of us with Dercum’s or Lipedema, or one of the other rare adipose disorders know, you just re-commit to the eating restrictions and start fresh with the next meal. That helps to bring the inflammation back under control so you can continue on your long-haul journey of managing your health. So let’s start off the new year with some new recipes! Read More→
Chicken with black beans and rice–RAD Diet Recipe
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Here’s a great dinner recipe that is easy to make, is low in fat, and is loaded with Mexican-inspired flavor. I adapted it from a Better Homes & Gardens recipe to make it more RAD diet compliant. You can use whichever type of chicken you prefer, but I use 6-8 small boneless, skinless chicken breast pieces that are about one serving each (about 3-4 oz. each). This is one of those dishes that tastes better the next day, as the flavors blend, and is also great for freezing off portions for later use. Read More→
Healthier Sweet Potato Options for Thanksgiving–RAD DIET
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One of my favorite things about this time of year is that sweet potatoes are in abundance and on sale! I always stock up on fresh sweet potatoes or yams and make them many different ways. They are loaded with all kinds of good vitamins and antioxidants, including in the skin. I have to tell you that I have never been a fan of candied yams; they are too sweet (even though I love sweets) and then there is the whole marshmallow controversy (with? without? full size? mini? who wants to get in the middle of that?). Since getting diagnosed with Dercum’s Disease and being more vigilant about my diet, I look for ways to enjoy all the natural goodness of sweet potatoes, without coating them in loads of butter or sugar. Read More→
To Soy or Not To Soy?
Posted by: | Comments Having a fat disorder makes life challenging in many ways. There are constant decisions to be made every day with regard to activity levels, pain management, and food choices. The recommendations we hear in the mass media about maintaining a healthy lifestyle sound intriguing, but all-too-often that advice is not good for those of us with rare adipose disorders (RADs). That is thought to be the case with soy. Read More→
White Bean and Chicken Chili–RAD Diet #5
Posted by: | Comments Hi everyone! I hope you are having some success sticking to the RAD diet and feeling better because of it. There’s nothing better than chili in the Fall, is there? Well, since we can’t eat beef, I have adapted a recipe for White Bean and Chicken Chili to be (mostly) RAD compliant. If you use coconut oil in this one, you will get a Thai flavor profile, because of the combination of hot pepper and coconut. Add a little fresh cilantro on top and it will taste authentic Thai. This is also a great way to use up leftover rotisserie chicken. Here’s the recipe: Read More→
Black Bean, Sweet Potato, and Chicken Sausage Stew: RAD Diet Entry 4
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Did someone flip a switch on the weather? It seems like the minute Labor Day passes, the autumn weather isn’t far behind…at least here in Chicago. It’s my favorite time of year for many reasons, not the least of which is that it is a great time to rediscover hearty soups and stews. I thought I would share with you one of my favorite new recipes from last year. I adapted it to be RAD diet compliant, from a recipe I found in the Kansas City Star, developed by Kathryn Moore and Roxanne Wyss. It has a spicy kick, which I love, and is quite low in fat. In fact, it’s one of those dishes that tastes better a day or two later, as the spices blend. It’s also perfect for freezing leftover portions. The original recipe did not contain chicken sausage, butI think it’s a great way to turn it into a filling stew that is a complete meal. You can leave them out if you prefer to keep it vegetarian or to lighten it up.
RAD Diet 3: All about sandwich options!
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HOW CAN I EAT A SANDWICH ON THE RAD DIET?
I will admit that the thing I have the hardest time with is “no wheat” especially at lunch, when I prefer a sandwich. Since I do not have gluten sensitivities (as confirmed through a biopsy done during an endoscopy), I do still eat wheat; but I try to keep it to whole grain breads, pita, and wraps, and limit the quantity as best I can. I read labels in search of lower carb options and to ensure there are no hydrogenated fats in the bread I buy. There are also potato and oat bran breads on the market that have low/no wheat, and other gluten-free breads can be found at some stores.
So assuming you might still eat a sandwich now and then, but you can no longer eat ham, turkey, cheese, or regular mayo on the RAD diet…what do you do? Here are some of my tricks for easy, flavorful, low-fat sandwiches. I eat a LOT of chicken, but now and again, I crave variety. Many of these tips would work for a salad instead of a sandwich, too.
1. First and foremost, I always keep cooked boneless chicken breasts or unbreaded chicken tenders on hand, and slice them thin for sandwich meat (I cook enough for 2-3 days at a time). If you don’t have time to cook chicken, some canned chicken brands are 98% fat free, so it is good to have a few in the pantry for an easy chicken salad. I also keep fully cooked chicken strips and unbreaded (“naked”) nuggets in the freezer all the time for quick microwaving. Costco is a great resource for all of the above chicken options (fresh, canned, and frozen).
Use any of the following for spreads and toppings with cooked chicken: Read More→
RAD Diet 2: What can I Eat for Breakfast?
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A few years back, if you had told me that I was being sent to a desert island and could only bring two foods with me, I would have declared, without hesitation, that I could survive on just cereal and pizza. Now, I never ate a ton of pizza for obvious health reasons. But cereal…well, I thought it was relatively healthy, and it always served as my breakfast of choice (Kellogg’s Frosted Mini Wheats being the clear favorite). Quite frequently, it was my dinner of choice, too, after a long work day. So you can imagine my dismay when first milk was taken away, and then I was told to limit packaged cereal consumption as part of the RAD Diet. I can’t skip breakfast—it throws my eating for the whole day. And you may have seen articles where nutritionists universally agree that a balanced breakfast helps you start the day right and eat fewer calories throughout the day.
Now my go-to breakfast food has become oatmeal. Prior to the RAD diet, I had the same tiny canister of oatmeal in the back of the pantry for years, well past its expiration date, and used only for the occasional baking recipe. Now I buy Quaker oatmeal in a 10-pound box at Costco (only $6.89)! I have created my own recipe that I call Antioxidant Oatmeal, because I load it with healthy berries and spices that have antioxidants. I throw in nuts for Omega 3 fatty acids and protein, not to mention that I love the crunchiness. I have actually grown to crave oatmeal and have learned to create lots of varieties to prevent boredom. I also appreciate how much more full it keeps me (and regular too, if I can be indelicate for a moment). It takes just a few minutes to make. Read More→
Following the RAD Diet
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If you have been diagnosed with one of the Rare Adipose Disorders (RAD), such as Dercum’s Disease or Lipedema, you have probably heard the recommendation that you should keep to a highly restricted diet aimed at reducing inflammation. Sometimes Dr. Herbst refers to this as the “No Fun Diet” because it prohibits a lot of the foods we all love to indulge in—like pizza, hamburgers, ice cream, and diet soda. It is probably a radical departure from the way you were eating before being diagnosed with your fat disorder. But it is also very important for the management of your RAD—and your future health—to adhere to it.
Over the coming months, I would like to share with you lots of information on the diet itself, tips for easily incorporating these dietary changes into your life, packaged foods you can still eat and where to buy them, how to eat out at a restaurant or friend’s house while “being good”, and lots of recipes that work with the diet. Please know that Dr. Herbst will review my posts beforehand to ensure that not only am I being accurate in what I say, but also to make sure that we can include the latest scientific thinking, research results, and anecdotes from patients on what dietary changes have worked for them. I have two hopes in starting this blog:
1. To encourage those of you who have not tried the diet (or have given up on it) to incorporate it into your life, by making it easy and understandable, and
2. To start a dialog so that we can all learn from each other and offer mutual encouragement to stick with it—whether you are a just starting out or are a veteran of the diet. So I hope you will share your successes, favorite tips, and recipes too. Read More→