Sunday, August 23, 2009

This Makes All the Difference

Last year my 30th birthday was celebrated with the theme, "30 is the new 16!", complete with princess birthday hats, pink balloons and a fairy presiding over the food spread.

Those phyllo triangles in the front right corner - I made those, despite how I feel about phyllo. They were filled with mushrooms and cheese. I was told not to make anything for the party, but I insisted. That's how I roll.

This year, 31, wasn't quite worthy of the same level of celebration. It was, however, worthy of a cake. Earlier this summer, as I stood in line at Marshall's, I was unexpectedly wooed by a cookbook perched by the checkout. The title of the book was Great Cakes. Now I don't consider myself a cake person, but when a cookbook costs only $6 and boasts 250+ cake recipes, it's a no-brainer.

And now that I owned it, I decided I was making a cake for my birthday. Some people say I shouldn't make a cake for my own birthday, but I see no problem with it. It's not like I won't make a cake for yours! In fact, I would love to. Would you like Swiss Chocolate Silk or Black Bottom Mint Cheesecake? Graham Cracker Cake or Raspberry Ribbons? Holiday Honey Cake or Lemon Velvet Squares? There are over 250 to choose from.

I went with a cake called Double Trouble Fudge Cake, a two layer cake with a chocolaty nutty filling which I switched out for a raspberry filling instead. The cake itself was as good as any chocolate cake, but I what I want to tell you about here is the frosting and filling. Those two things can turn an average chocolate cake into a winner. It's like regular old "you" with a good haircut and clothes that fit well. Anyone who has seen an episode of What Not to Wear knows this makes all the difference.


The filling is easily made with frozen raspberries (1 1/2 cups), sugar (1/4 cup), lemon juice (2 T), and cornstarch (1 T) cooked briefly to combine and dissolve the sugar and cornstarch. The frosting is something like a chocolate ganache in its taste and texture. I swear it was just an ordinary cake underneath, but it was praised like no other. Or maybe that's just because it was free dessert.

Chocolate Custard Frosting
(yields about 3 cups, enough to fill and frost 2 9-inch layers, 3 8-inch layers, the top and sides of a 9X13X2 pan or a 10-inch tube cake.)

2 oz unsweetened chocolate, coarsely chopped
2 oz semisweet chocolate, coarsely chopped
1 tablespoon ground coffee
1/2 cup boiling water
1 cup sugar
3 tablespoons cornstarch
1/8 teaspoon salt
1 cup half-and-half
1 tablespoon unsalted butter
1 1/2 teaspoons vanilla extract

In a small heavy saucepan, combine the chocolates, coffee, and boiling water. Stir until the chocolate is completely melted and the coffee dissolved. In a separate small bowl, combine the sugar, cornstarch, and salt and add to chocolate mixture, stirring until blended. Slowly add the half-and-half, whisking gently until well combined.

Bring to a boil over low heat, stirring continuously with a wooden spoon. Cook gently about 1 minute longer, stirring occasionally, then remove from the heat. Off the heat, blend in the butter and vanilla. To cool quickly, set saucepan in cold water. Stir gently, do not beat, until icing is thick enough to spread. This will only take a few minutes.

Exercise won't make you thin.

I can recall sitting in an undergrad nutrition class (who I believe was taught by the yummiest of professors) and having it explained how much more effective controlling diet for weight loss was than increasing exercise alone. Because really, weight loss is just simple math. To lose one pound, you need to create a deficit of 3,500 calories which can be done through the diet, exercise, or ideally, a combination of the two. With exercise alone, an average-sized adult owes the gym 35 hours of moderate-to-intense exercise, or approximately 35 miles of walking/running. Now that's not exact science, but it gets the point across: exercise alone will probably lead to osteoarthritis before it gets you to your weight loss goal (half jokingly). Needless to say, that yummy professor solidified my thoughts on proper nutrition -- it's important stuff, especially in regards to weight loss.

So
TIME put out this article on August 9th explaining why exercise won't make you thin. In addition to the information above, the article explains that some believe exercise to increase their appetite, causing them to eat more and negate the work of their exercise. Some exercisers just make poor decisions because they exercise, likely overestimating the calories they expend during exercise [1].

The article states that there are more than 45 million Americans who belong to a gym, up from 23 million in 1993. Of course, that doesn't mean that people actually GO to the gym (unfortunately a membership alone does not qualify you as physically active). A study performed by the Minnesota Heart Survey found that more people say they exercise than the number who actually do. The 20-year survey found that the number of individuals saying they exercise rose from 47% in 1980 to 57% in 2000 [1].

Until recently, exercise was deemed an integral part of weight loss, when in fact, its role is largely over-stated. Exercise does, however, play an essential role in fighting chronic disease and in particular, heart disease...as well as cancer and diabetes [1]. So it's not to say exercise isn't hugely important...just maybe not so for weight-loss endeavors.

A recent study lead by Dr. Timothy Church randomized 464 overweight, sedentary women into 4 groups. The groups were asked to workout with a trainer for 72 minutes, 136 minutes, and 194 minutes per week for six months, with the last group being a control group. The women were asked to change nothing diet-related and to fill out monthly medical-symptom questionnaires. The results? On average, all the women lost weight. The three groups meeting with the trainer for varying lengths of time did not lose significantly more weight than the control group, however. Some women in each of the four groups actually gained weight -- some more than 10 lbs! What happened? Some of the exercising women ate more because the worked out. Some "rewarded" hard work at the gym with an extra treat. Some moved less when they got home because they worked out [1].

Current 2007 recommendations for exercise put out by the American College of Sports Medicine and the American Heart Association include 60 to 90 minutes most days of the week for weight loss. That's quite a lot for the average Joe [1].

A quote from the article:
"According to calculations published in the journal Obesity Research by a Columbia University team in 2001, a pound of muscle burns approximately six calories a day in a resting body, compared with the two calories that a pound of fat burns. Which means that after you work out hard enough to convert, say, 10 lb. of fat to muscle — a major achievement — you would be able to eat only an extra 40 calories per day, about the amount in a teaspoon of butter, before beginning to gain weight. Good luck with that."

So today during my TWO hockey games (makes me tired just thinking about it!), I will opt for water in place of my G2 (Gatorade's low-sugar option). While even I was thinking, "It's just 100 calories...I'm burning WAY more than that"...I am reminded of otherwise. Thanks,
TIME.

[1]. Cloud, John. Why Exercise Won't Make You Thin. TIME. August 9, 2009.