When you roast them, though, they get crunchy and delicious. It’s quick, it’s easy; it’s high-protein; it’s easy to take along for portable snacks or lunches.

This is more of a method than a recipe. Use whatever spices you like. I’ll list a few of my favorite spice variations at the end.

Ingredients:
* canned chickpeas (you could also cook your own dried ones; I just don’t usually plan ahead that far)
* a drizzle of olive oil
* spices of choice (see below)

Rinse the chickpeas well in a colander, until bubbles are gone (you’ll see some bubbles when you start rinsing). I don’t bother to remove the chickpea skins, though I have read that you should; they get crispy and delicious, too, in this setting.

Toss chickpeas with olive oil in a baking dish. I like to use a glass one.

Add your spices and stir. Bake in 450-degree oven until the chickpeas are brown and toasty. Make sure you really let them brown; they are not nearly as good if they’re not crunchy!

Spice Suggestions:
* garlic: add two or three cloves minced or crushed garlic and some ground pepper.
* lemon-pepper: sprinkle with lemon-pepper seasoning.
* Chesapeake: sprinkle with Old Bay or other Chesapeake-style crab seasoning.
* Indian: sprinkle with curry powder, cumin, and/or garam masala.
* Mexican: sprinkle with cumin and chili powder (for a smokier kick, use chipotle powder).

In terms of your health, this is a good time to start asking those questions, because you’re past the crush of the holidays; many of us have a slower-paced lifestyle through January and February, which you might be able to use to take stock of your lifestyle and your health.

In case you are interested in evaluating your own health as the new year begins, here are a few questions you might want to ask yourself:

1. Am I happy with my progress toward controlling PCOS and any other health problems? (This really is about progress, by the way, not perfection. PCOS isn’t something that goes away, but you can think of your life choices as management choices. Are you happy with those habits and decisions?)

2. Do I have a doctor I trust? This is important, because many of us feel trapped by insurance or convenience or whatever, so we don’t feel that it’s feasible to look for a doctor who has more expertise or whose approach more closely reflects our own. But your doctor is important, and if you don’t have at least one good doctor in your corner, maybe your project for 2012 could be looking for one.

3. Do I have a specific health goal? For a lot of PCOS ladies, that goal is conceiving a baby (or at least maintaining the health habits that would be most likely to lead to conception). But if that doesn’t apply to you, you might still benefit from thinking about a concrete goal. My goal for 2012, for example, is to establish (or, more accurately, re-establish and solidify) a habit of exercising five days a week. I have done well at this in the past, but it is the first thing to go when my schedule becomes hectic, so my goal is to maintain that habit even when time is tight.

4. How do I feel? This is a hard question sometimes. How DO you feel? Are you tired or energetic? Are you feeling burned out, or have the holidays left you refreshed and ready for a new year? If you are feeling tired and depleted (or if you are suffering from a specific health problem that’s bothering you), then maybe self-care needs to be at the top of your 2012 list of priorities.

These questions are general, and that’s intentional. You will need to think about your own experiences here and figure out what’s most important to you. If you ARE trying to conceive a baby, for example, you might want to make a specific commitment to keeping a full and accurate chart (try fertilityfriend.com) to help you track your cycles and judge how well your PCOS management regimen is working.

In a lot of ways, specific resolutions can be difficult, because they seem like rules. This time of year is a natural time to evaluate, though: things move more slowly, and you’re waiting for spring to appear and give you a new sense of vitality, right? Well, be ready for it. Take some time to take stock of what you want out of 2012.

* One of my 2012 resolutions is to keep up this blog. Last year was rough, but I finished my Ph.D.–and now I have more time and more mental space, so 2012 is the year!

Spaghetti Squash with Pomodoro Sauce

I’m seriously considering making everything with pomodoro sauce from now on.

But I finally started doing it. And you know what? It is amazing.

It’s not just a matter of knowing what you eat (although of course most of us are not as aware of that as we think: when you look back at your day, it’s easy to forget about that half of a cookie that you shared with your toddler or the handful of crackers you munched while you cooked dinner). It’s also about seeing the patterns of when you eat, whether you miss meals or snack all the time or wait until dinnertime to try to cram in all of your vegetables. For me, the most interesting thing about it is that it shows me how my nutrients break down–lunch is my biggest problem, it turns out, both in terms of eating empty calories and of failing to eat vegetables or protein. It’s much easier to eat some crackers or pop some popcorn than to make a real lunch, especially since I’m only at home for lunch a couple of days a week (a lot of the time I’m eating that meal in between teaching classes).

Seeing that pattern encourages me to improve it. Even if I’m not likely to start making gourmet lunches 7 days a week, it does help me remember that I could be eating an omelet with some vegetables instead of cheese and crackers, for example. Seeing it in print reminds me that if I cook a bit more dinner, I could be eating leftovers instead–a leftover lunch that’s already packed and easy to eat, and one that’s balanced and healthful.

I’ve been using SparkPeople (www.sparkpeople.com), but any of the food-tracking services out there will work (Daily Plate, for example, is another). You could also just use a notebook, especially if you’re not counting calories/nutrients or if you eat the same things often enough that you’ll memorize those foods. I like knowing the basic breakdown of protein/fat/carbohydrates; it helps remind me to eat enough protein. I also really like having an idea of how much sodium I’m eating. All of those things help me remember that every bite I put into my mouth counts; every bite matters. That’s not to say that I can’t eat what I want–one of the other benefits of the food log is that I *do* feel able to have treats, as long as I can see on paper that my general habits are still pretty good.

For me, at least, breakfast eggs (especially just eggs, by themselves, or with a slice of bacon or something) are unappealing. I don’t like to eat a boiled egg, or a scrambled egg, or any other kind of plain egg.

But I have found that they are a helpful and delicious component of other things. And they’re a great way to balance out an otherwise carb-heavy meal.

For breakfast, if I’m going to eat an egg, I slice an onion and cook it; add other vegetables if I have them (diced tomato, broccoli, whatever’s in the fridge); and then toss in an egg. It’s not the main attraction–more like a sauce for the vegetables.

Similarly, I like an egg on top of steamed asparagus; over rice with stir-fried vegetables; or with a homemade roll and sliced fruit or vegetables. For me, the only way to enjoy an egg is to get it off the center of the plate. I am never going to be a person who likes to just sit down and eat an egg, but they are very good with lots of other things (especially vegetables).

I’ve also found that one egg is plenty. Lots of meal plans or recipes suggest two eggs per person, and that’s one egg more than I’m going to enjoy. But that means that you can have a tasty breakfast with lots of vegetables and add a piece of toast or fruit and still stay within a reasonable calorie range, too.

But paired with a dollop of almond butter, they’re like a dessert. It seems totally indulgent, but it’s really very good for you. I have tried peanut butter, and it’s okay, but almond butter is another different level of tasty.

The only downside, as I see it, is that almond butter is a lot pricier than peanut butter. I figure, though, if it gets me to eat a healthy snack on a regular basis, it’s worth it.

[And if I'm really in the mood for something dessert-y, adding a square of dark chocolate doesn't hurt either.]

For me, the #1 hardest thing is this: when you’re eating, sit down and enjoy your food and don’t do other things.

I know this seems like it’s not very important. I certainly believe that choosing healthy foods and being active are more important lifestyle changes than this.

But this is also the one thing that I find it hard to do even for a few days. In fact, it’s hard for me to do this even for one day.

In theory, I know that this would be good for me. It would force me to be mindful about eating; it would give me a more relaxed dining experience and make my day less stressful; it would remind me that food is something to be enjoyed, not something to be frustrated about.

But I still end up eating 80%–maybe 90%–of my at-home meals on the couch, with a book in hand or the laptop next to me. And breakfast, plus sometimes lunch, is eaten in the car or in between the classes I’m teaching.

So, thinking about it today, I came to a staggering (and embarrassing) realization.

I think the reason I struggle so much with this is that I am incapable of keeping our dining table cleared off. It’s always covered in junk; it never seems worth clearing it. My spouse works fairly late, so I usually eat with the kids, and it’s easier to ignore the mess on the table and eat in the living room.

It would seem, at age 31, that I should be old enough and responsible enough to keep the table cleared off, but it’s very difficult for me. Now that I’ve made this connection, though, I’m going to make more of an effort to do this, with the goal of being able to sit down and eat dinner there with my kids. I want them to develop the habit of eating mindfully, too.

The most interesting thing about this observation is that the real problem isn’t what I thought it was. I assumed that I avoided sitting down to eat in peace because I was too busy, or too stressed. I am sure, however, that I would sit down and eat at the table much more often if I didn’t have to move a bunch of books and papers to clear a space.

The moral of this post is that you, too, should think about why you struggle with some habits more than others. If you find it almost impossible to drink enough water, for example, is that because it interrupts your day? Or because you don’t like the taste of your tap water? Or because you’re not in the habit and you haven’t figured out how to remind yourself? Once you figure out why it’s hard for you, you’re in a better position to solve the problem.

For the most part, I like it. It contains a lot of how-to-cook ideas and bits about technique, in the recipe instructions sections. It’s simple and descriptive. My biggest peeve is that it doesn’t contain pictures, although I can understand why (it’s already a hefty book with just the text). The dishes I’ve made have been good, and it’s given me some great ideas for lunches and breakfasts, which are the hardest for me to keep interesting.

In theory, I’d also like calorie counts, but in practice, these recipes are so flexible that it would be sort of pointless to include those. Bittman’s recipes are basic plans, not prescriptive or fussy blueprints. He includes plenty of choices and variations for almost every recipe. This approach encourages the use of seasonal produce, which I like.

This cookbook is aimed at readers who have read Bittman’s more argumentative book, Food Matters: A Guide to Conscious Eating with More Than 75 Recipes. I like both of these books very much, and I recommend them both. If you’re not interested in reading about food, though–you just want the recipes and that’s it–there’s no reason you can’t get the cookbook alone. The basic philosophy is simple, and it’s covered in the cookbook as much as it needs to be in order for you to understand it.

I am not particularly motivated by rewards that I promise myself–mostly because, if it’s something I want to do and it’s feasible, I’m not going to wait until I hit a goal to do it. Instead, I think about giving myself time and care every day to reduce stress and make me more able to commit to healthy choices and maintain them. Time is tight around here, like it is for most people, but I take a long hot bath any night that I want to; it helps me sleep and reduces my stress, which makes it easier for me to say no to junk food and yes to exercise the next day.

When I really struggle, I try to pause and think about why that healthy habit matters. If I’m longing to snack on unhealthy foods, even though I’m not hungry, chances are good that I am not in any frame of mind to contemplate why I want it. If I’m stressed, bored, sad–whatever it is that is making me want to overeat or stop thinking about healthy choices–I’m not going to be in the mood to sit down and think about my inner feelings. (It’s great if you can do that; it’s just that I can’t.)

So, instead, I let myself off the hook on figuring out why, at least right then.

I stop, remind myself that this is emotional eating, not hunger, and then I give my future self the gift of a healthier choice. I imagine me, the next morning, getting up knowing that I did exercise yesterday. I imagine myself knowing that I did eat my vegetables or that I didn’t eat mindlessly. This only works for me if I actually stop and imagine myself in the future, being grateful that I made the healthier decision.

I know how cheesy that is, but hey–it works for me. It works better for me to think about my behavior as the gift, rather than promising myself gifts if I change the behavior.

I also thought you might like this little diagram. Check it out.

Some doctors believe that this is more often a problem for women with PCOS and insulin resistance, because the levels of insulin in your blood are connected to cravings and hunger. In particular, a lot of insulin-resistant people crave carbohydrates even when they have had plenty of calories.

Is this you? Do you find it difficult to stick to your eating plan or to listen to your body and eat mindfully, only when you are really hungry? It definitely describes me. There are some things you can do to minimize this, though. Some of these tips you have heard before, but maybe there’s something here that can help you.

1. Clear your home of your most difficult-to-resist foods. For those of you who share your home, either with a family or a roommate, this might be hard. If popcorn is your go-to food when you’re bored or upset, and your spouse loves it, what do you do? My recommendation is that you get it out of the house. Ask your spouse to keep it at work or find a replacement that you wouldn’t be inclined to overeat. Talk to your housemates and explain that it’s important to you. If the rest of the household isn’t willing to get rid of something that you find irresistible, try to make it less convenient for you to eat it. Store it high up, or ask your partner to put it away out of sight so that you will be less likely to notice it. If you have roommates, ask them to store it in the bedroom so it’s not in your common space.
2. Avoid tempting situations. If you always succumb to the siren call of the soft pretzels at the mall, don’t walk past them. Go a different route through the mall or whatever you have to do. If you always overeat when you go out to a certain restaurant with a friend, suggest a different restaurant that has healthier options (especially if you dine together frequently). It may seem extreme to avoid whole places in order to control your eating, but it’s not. Would you expect an alcoholic to resist drinking if there were always a bottle of his/her favorite drink on the kitchen shelf, or if every Thursday night was spent in a bar? Not really. It makes sense to save yourself the difficulty.
3. Find healthier replacements for the things you usually snack on. This is harder than it sounds, because most of us are not satisfied with carrot sticks when we really want potato chips. But think about things that are similar to the food you overeat. For example, if you do crave potato chips, would you be satisfied with whole-wheat crackers and hummus? Or roasted chickpeas with some kind of seasoning? Or even with homemade sweet potato chips?
4. Plan. This is hard for me, but it really does help: plan what you are eating for the day. Plan not only your meals, but your snacks. If you have a plan, it is easier to choose to adhere to your decision to eat toasted pita with hummus instead of a cookie from the break room at work. And you know that you will be getting a meal at some point in the future, which can make a difference to the way you feel about snacking. I am much more able to eat healthfully throughout the day and avoid overeating if I know that I am making a satisfying dinner that night.
5. Prep. This is similar to item 4: get your snacks ready ahead of time so that you don’t have to prepare them when you’re craving something to eat. If you have to stop and peel a carrot and cut it up, it’s much less likely that you’ll eat your planned carrots and dip. If you have to clean a box of strawberries before your snack, it’s that much more tempting to eat chocolate instead. When everything is ready in the refrigerator (you might even box up your day’s snacks the night before), you can just grab it and eat it, and that eliminates the time you might spend thinking “maybe it would be easier to just eat this other snack instead.”

Practical suggestions help, of course, but I think it’s important to understand why we overeat. If you are a normal American overeater, you might get a lot of benefit out of David Kessler’s book,The End of Overeating: Taking Control of the Insatiable American Appetite.

This book is an excellent discussion of why we overeat and how to stop. Kessler, a former FDA commissioner, spent most of his career trying to improve regulation of cigarettes; his book is another contribution to public health, in my opinion, and it was very helpful to me. Kessler talks a lot about how foods are manufactured to produce the craving response that trips up so many of us. I highly recommend the book.