Long live eDiets. Here's a post we can all learn from...I know from experience that it's easier said than done...
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If someone told you that you could lose weight without having to make any major changes to your diet or lifestyle, I bet you'd say, "Oh sure... and Florida won't get any more hurricanes for the next decade."
Most people know if it sounds too good to be true, it probably is. But not in this case -- you can lose weight by making some simple switches. By making small changes, you can reap big rewards in terms of your health and fitness.
Take my 10-Week Challenge and incorporate one of these tips into your daily lifestyle weekly. By the end of the 10 weeks, I can guarantee you'll be amazed at the improvement in your weight and how you feel.
1. Bigger Is NOT Better: Even health foods can add up to excess calories. Learn how much food is right for you, and make healthy choices when eating out. Portion size is very important. For example: A three-ounce portion of meat, chicken or fish looks like a deck of cards; a cup of cottage cheese or yogurt looks like a tennis ball; an ounce of cheese looks like a pair of dice; a tablespoon of fat looks like the tip of your thumb.
2. Eat when you're hungry: Some people eat because the clock tells them it's meal time, even though they're not hungry. Instead of eating by the clock, pay attention to your body. Eating smaller meals more frequently helps your metabolism function more efficiently.
3. Stop eating when you're full: Are you a member of the clean plate club? That's a recipe for weight gain. Eating shouldn't be a contest to see how quickly you can finish on your plate.
Try eating more slowly, chewing your food... really tasting it. Serve yourself smaller portions, and see if you're not satisfied with less.
4. Think "whole" instead of "white": White flour and refined breads and cereals are not as satisfying or healthy as whole grain. Fiber fills you up and helps lower your risk for heart disease and diabetes. By simply choosing whole-grain over white flour, you'll improve your nutrition and your health.
5. Lower your sugar intake: High-sugar foods are ubiquitous -- cereals are coated with it, soda is full of sugar, and juices are fructose in water... highly caloric without the beneficial fiber of whole fruit. Read the labels of cereals and soft
drinks, and remember that one teaspoon of sugar equals 4 grams, and contains 16 calories... and no nutrition. A can of soda contains about 160 calories and 10 teaspoons of sugar.
Substitute healthy whole grain cereals (without added sugar) for sugar-coated cereals.
6. Modify your favorite recipes: Frying adds fat to food, which adds calories. Some favorite fried foods can be baked instead. Chicken and French fries are two favorite fried foods that are better in the oven than the stove. Try baked "fried
chicken" -- dip chicken breasts into low-fat buttermilk, then into seasoned crushed cornflakes, and bake at 350 degrees for 30 minutes, or until done.
Slice baking potatoes into strips or rounds, lay on a baking pan sprayed with cooking oil, season with salt, paprika and pepper, if desired, and bake at 400 degrees for 15-20 minutes, turning once and seasoning again.
7. Get more "bang for your buck" by choosing high-fiber foods: Foods that are concentrated in nutrition are also higher in calories. When you're trying to lose weight, choose foods that provide fewer calories for more volume. The majority of fruits and vegetables are largely water, but are also powerhouses of good nutrition, containing many of the vitamins and minerals that help strengthen your immunity. A bonus... they're low in calories! Limit foods that are concentrated in nutrition, like nuts, seeds, cheese and fats.
8. Take a daily walk: The American Diabetes Association says the best predictor of permanent weight loss is activity. Your body is like an engine; it needs good fuel to run well, but if you leave it in the garage, it will rust. Even if you're
exercising five days weekly, take a walk on the two days that you're not. I guarantee it... a daily walk is the best and easiest way to achieve your weight goals. Make your walk aerobic, that is, make it brisk for best results.
9. Out of sight, out of mind: Seriously, folks! Get rid of the junk food in your house... it's too tempting, especially if you're trying to lose weight. If you're used to snacking on chips and dips, you need to prepare to succeed with some new
and tasty snacks. Sugar-free fudgesicles, ice milk and frozen fruit bars are good choices instead of full-fat ice cream. If you're wedded to chips and dips, instead try baby carrots and cut-up veggies with salsa. Make a tasty but healthy dip by
mixing a cup of half nonfat yogurt/half low-fat sour cream and onion soup mix. Or, try this delicious and easy hummus dip recipe.
10. Make a commitment to your healthy lifestyle. Take it one day at a time. You can do it... I know you can! Baby steps add up to a lifetime of health. Eat healthy, stay active and enjoy the benefits of increased immunity, lower risk for disease,
less pressure on your joints and tendons, better sleep -- and even better sex!
Thursday, December 11, 2008
Wednesday, December 3, 2008
The 10 Unhealthiest Holiday Foods
I found this post on msn and really didn't want to be one of those to bring you down before the holiday, but here are the 10 unhealthiest Holiday foods, and a twist on how to make them a little more reasonable.
The average Thanksgiving meal tallies up to about 3,000 calories and 229 g of fat. That's a whopping 1,000 to 1,400 more calories—and more than 3½ times the amount of fat—than what most people need in a day. And while one day of all-out gluttony may not inflate your waistline (or blood pressure, or cholesterol levels), since when did the holiday season last a mere 24 hours? Here, we've rounded up the worst holiday foods for your health and supplied slimmed-down substitutes that will leave you and your company feeling just as satisfied.
1. Mashed potatoes and gravy
One cup of creamy, homemade mashed potatoes prepared with whole milk and butter and served with 1/4 cup of gravy contains nearly 270 calories and more than 10 g of fat, half of which is the artery-clogging saturated variety (or nearly one-quarter of what's recommended daily). But don't toss these potassium-packed tubers just yet.
Lighten them up: Swap whole milk for skim and trade butter for chopped garlic or shallots and fresh herbs such as rosemary or sage. For a new twist on this old favorite, try making a 50/50 mix of smashed spuds and pureed cauliflower, celery root, or turnips. You'll cut down on calories and added fat, add extra vitamins and minerals, and no one will notice the difference.
2. Cornbread stuffing
Helping yourself to a ½ cup serving of cornbread stuffing adds 180 calories, almost 10 g of fat, more than 450 mg of sodium, and practically no fiber. This is assuming you measure out your portion—and of course, it doesn't account for second helpings. Sometimes this cold-weather comfort food is made with sausage, tacking on an extra 130 calories, 11 g of fat, and 300 mg of sodium.
You don't have to surrender the stuffing, but omit the meat and, rather than buying the boxed or bagged varieties, which are high sodium, make your own. Use whole-grain bread, which increases the amount of filling fiber and cuts down on added salt. And because many recipes call for broth, pick up the low-sodium version (instead of the regular), which has 500 mg less salt per 8-ounce serving.
3. Candied sweet potatoes
It's no wonder this Thanksgiving staple references sweet treats in its name: The baked casserole of gooey goodness is loaded with confections like brown sugar and marshmallows, which meld with butter to make a syrup that tastes strikingly similar to candy. One serving of these potatoes can deliver 420 calories, 13 g of fat, and more saturated fat than the amount found in a glazed doughnut (and they're fried!).
To enjoy this naturally sweet beta-carotene- and potassium-rich veggie with less saturated fat and added sugar, mix cubed sweet potatoes in a bowl with olive oil—a heart-healthy fat rich in monounsaturated fatty acids, and add nutmeg, ginger, cinnamon, minced garlic, and pure maple syrup. Layer the mixture on a baking sheet and bake at 400 degrees for about 30 minutes, or until brown.
4. White dinner roll with butter
Who doesn't love this tempting twosome? But when butter and white flour are ingredients in nearly every holiday dish (pie, stuffing, gravy, cookies, cake), you may want to think twice about bombarding the breadbasket. One small white roll (2 inches square and 2 inches high) with a pat of butter has 120 calories, close to 6 g of fat (half of which is saturated), no fiber, and minimal vitamins and minerals, making this duo a nutritional dud.
If the thought of eating extra empty calories doesn't deter you, chew on this: If not accounted for, indulging in two small rolls with butter twice a week would result in a 1/2 pound weight gain over the course of a month.
5. Turkey with skin
Practice this poultry policy: Trim the skin prior to digging in because that's where nearly half the bird's fat is located. If you're looking for the leanest cut possible, opt for skinless, light meat. A 3-ounce serving (about the size of a deck of cards) has 133 calories, less than 3 g of fat, and 60 mg of cholesterol, while an identical size portion of dark meat sans skin has 30 more calories, twice as much fat, and 15 more mg of cholesterol. But dark-meat devotees, take heed: Given the smaller size of wings, drumsticks, and thighs, the meat is more difficult to cut off the bone than the more substantial turkey breast, which may explain why these pieces are often eaten right off the bone, skin and all.
6. Pigs in a Blanket
It's easy to overindulge on this classic finger food. One seemingly harmless bite-size hotdog wrapped in buttery dough leads to another, and before you know it, you've eaten at least two servings. Just three bite-size pieces, or the equivalent of one serving, have 230 calories, 14 g of fat (nearly a third of which is the artery-clogging saturated type), over 800 mg of sodium, and 20 mg of cholesterol. That's more saturated fat and twice the amount of sodium than what's in a large order of McDonald's french fries.
If you plan on passing these porkers at your next party, prepare a leaner variety with reduced-fat Crescent roll dough and turkey hot dogs sliced into thirds—doing so will lower the sodium and saturated fat content considerably.
7. Mini quiches
Among the first ingredients on the list for these teeny treats are high-fat foods like half-and-half, eggs and cheese. If you keep skimming you'll come across partially hydrogenated soybean oil and possibly butter in the crust. So it's no surprise that four bite-size quiches, the equivalent of one serving, have between 210 and 240 calories and 12 to 15 g of fat (half of which are saturated), and 300-plus grams of sodium.
Since the idea of custom baking your own healthy version is probably just as enticing as the post-party clean up, try this slimmer, faster substitute: Whip up frittatas in a 12-inch pan using 8 to 10 scrambled egg whites, low-fat cheese, and loads of chopped veggies such as tomatoes, asparagus, spinach, onions and mushrooms, and you'll omit nearly all the fat and sodium and cut down drastically on calories.
8. Spinach dip with crackers
Topping five Ritz crackers with 2 tablespoons of this popular pre-made creamy dip—a mixture of sour cream, egg yolks, oil, and MSG—adds 210 calories, 17 g of fat, 4 g of saturated fat, 20 mg of cholesterol, and almost 400 mg of sodium. And this is usually just one of many appetizers. To keep portions under control, put one small spoonful on a plate rather than directly onto crackers, and munch on fresh veggies like celery, carrots, tomatoes and bell peppers. Their fiber and fluid content fills you up with far less calories, sodium and fat.
If the party's at your place, make a healthier version of this dip from scratch: Combine diced onions and garlic, water chestnuts, and carrots with thawed and drained chopped spinach and nonfat Greek yogurt; season with your favorite herbs and spices.
9. Eggnog
Ingredients like whole milk, cream, raw eggs, sugar and bourbon give this wintertime treat its characteristic heavy texture and calorie load. So when the weather outside is frightful, sipping a glass of sweet-spicy eggnog by the fire may not be that delightful. One cup of this thick cocktail—its consistency (and nutritional profile) can likened to a milkshake—has nearly 350 calories, 20 g of fat, and more than half a day's worth of saturated fat. Consider it a liquid cheeseburger.
To stave off the winter chill and several hundred extra calories, try adding a dash of pumpkin pie spice and a splash of vanilla extract to a mug of steamed fat-free milk. It's less than 100 calories—and nearly 10 g of protein make this steamy beverage surprisingly satisfying
10. Pie with ice cream
No one will stop you from taking one slice of each—I'll have pumpkin and pecan, please—but consider the price you're paying in pounds first: Pecan pie served à la mode adds an extra 675 calories, 30 g of fat, and almost 8 g of saturated fat, while a slice of pumpkin with the same serving of ice cream is 460 calories, 20 g of fat, and 7 g of saturated fat. Together that's 1,135 calories—or a third of a pound—and half a day's worth of fat.
If you can't forego both flavors, hold off on the ice cream for a savings of 140 calories and 7 g of fat and ask for half a piece of each. Better yet: take the ice cream and skip the pie.
The average Thanksgiving meal tallies up to about 3,000 calories and 229 g of fat. That's a whopping 1,000 to 1,400 more calories—and more than 3½ times the amount of fat—than what most people need in a day. And while one day of all-out gluttony may not inflate your waistline (or blood pressure, or cholesterol levels), since when did the holiday season last a mere 24 hours? Here, we've rounded up the worst holiday foods for your health and supplied slimmed-down substitutes that will leave you and your company feeling just as satisfied.
1. Mashed potatoes and gravy
One cup of creamy, homemade mashed potatoes prepared with whole milk and butter and served with 1/4 cup of gravy contains nearly 270 calories and more than 10 g of fat, half of which is the artery-clogging saturated variety (or nearly one-quarter of what's recommended daily). But don't toss these potassium-packed tubers just yet.
Lighten them up: Swap whole milk for skim and trade butter for chopped garlic or shallots and fresh herbs such as rosemary or sage. For a new twist on this old favorite, try making a 50/50 mix of smashed spuds and pureed cauliflower, celery root, or turnips. You'll cut down on calories and added fat, add extra vitamins and minerals, and no one will notice the difference.
2. Cornbread stuffing
Helping yourself to a ½ cup serving of cornbread stuffing adds 180 calories, almost 10 g of fat, more than 450 mg of sodium, and practically no fiber. This is assuming you measure out your portion—and of course, it doesn't account for second helpings. Sometimes this cold-weather comfort food is made with sausage, tacking on an extra 130 calories, 11 g of fat, and 300 mg of sodium.
You don't have to surrender the stuffing, but omit the meat and, rather than buying the boxed or bagged varieties, which are high sodium, make your own. Use whole-grain bread, which increases the amount of filling fiber and cuts down on added salt. And because many recipes call for broth, pick up the low-sodium version (instead of the regular), which has 500 mg less salt per 8-ounce serving.
3. Candied sweet potatoes
It's no wonder this Thanksgiving staple references sweet treats in its name: The baked casserole of gooey goodness is loaded with confections like brown sugar and marshmallows, which meld with butter to make a syrup that tastes strikingly similar to candy. One serving of these potatoes can deliver 420 calories, 13 g of fat, and more saturated fat than the amount found in a glazed doughnut (and they're fried!).
To enjoy this naturally sweet beta-carotene- and potassium-rich veggie with less saturated fat and added sugar, mix cubed sweet potatoes in a bowl with olive oil—a heart-healthy fat rich in monounsaturated fatty acids, and add nutmeg, ginger, cinnamon, minced garlic, and pure maple syrup. Layer the mixture on a baking sheet and bake at 400 degrees for about 30 minutes, or until brown.
4. White dinner roll with butter
Who doesn't love this tempting twosome? But when butter and white flour are ingredients in nearly every holiday dish (pie, stuffing, gravy, cookies, cake), you may want to think twice about bombarding the breadbasket. One small white roll (2 inches square and 2 inches high) with a pat of butter has 120 calories, close to 6 g of fat (half of which is saturated), no fiber, and minimal vitamins and minerals, making this duo a nutritional dud.
If the thought of eating extra empty calories doesn't deter you, chew on this: If not accounted for, indulging in two small rolls with butter twice a week would result in a 1/2 pound weight gain over the course of a month.
5. Turkey with skin
Practice this poultry policy: Trim the skin prior to digging in because that's where nearly half the bird's fat is located. If you're looking for the leanest cut possible, opt for skinless, light meat. A 3-ounce serving (about the size of a deck of cards) has 133 calories, less than 3 g of fat, and 60 mg of cholesterol, while an identical size portion of dark meat sans skin has 30 more calories, twice as much fat, and 15 more mg of cholesterol. But dark-meat devotees, take heed: Given the smaller size of wings, drumsticks, and thighs, the meat is more difficult to cut off the bone than the more substantial turkey breast, which may explain why these pieces are often eaten right off the bone, skin and all.
6. Pigs in a Blanket
It's easy to overindulge on this classic finger food. One seemingly harmless bite-size hotdog wrapped in buttery dough leads to another, and before you know it, you've eaten at least two servings. Just three bite-size pieces, or the equivalent of one serving, have 230 calories, 14 g of fat (nearly a third of which is the artery-clogging saturated type), over 800 mg of sodium, and 20 mg of cholesterol. That's more saturated fat and twice the amount of sodium than what's in a large order of McDonald's french fries.
If you plan on passing these porkers at your next party, prepare a leaner variety with reduced-fat Crescent roll dough and turkey hot dogs sliced into thirds—doing so will lower the sodium and saturated fat content considerably.
7. Mini quiches
Among the first ingredients on the list for these teeny treats are high-fat foods like half-and-half, eggs and cheese. If you keep skimming you'll come across partially hydrogenated soybean oil and possibly butter in the crust. So it's no surprise that four bite-size quiches, the equivalent of one serving, have between 210 and 240 calories and 12 to 15 g of fat (half of which are saturated), and 300-plus grams of sodium.
Since the idea of custom baking your own healthy version is probably just as enticing as the post-party clean up, try this slimmer, faster substitute: Whip up frittatas in a 12-inch pan using 8 to 10 scrambled egg whites, low-fat cheese, and loads of chopped veggies such as tomatoes, asparagus, spinach, onions and mushrooms, and you'll omit nearly all the fat and sodium and cut down drastically on calories.
8. Spinach dip with crackers
Topping five Ritz crackers with 2 tablespoons of this popular pre-made creamy dip—a mixture of sour cream, egg yolks, oil, and MSG—adds 210 calories, 17 g of fat, 4 g of saturated fat, 20 mg of cholesterol, and almost 400 mg of sodium. And this is usually just one of many appetizers. To keep portions under control, put one small spoonful on a plate rather than directly onto crackers, and munch on fresh veggies like celery, carrots, tomatoes and bell peppers. Their fiber and fluid content fills you up with far less calories, sodium and fat.
If the party's at your place, make a healthier version of this dip from scratch: Combine diced onions and garlic, water chestnuts, and carrots with thawed and drained chopped spinach and nonfat Greek yogurt; season with your favorite herbs and spices.
9. Eggnog
Ingredients like whole milk, cream, raw eggs, sugar and bourbon give this wintertime treat its characteristic heavy texture and calorie load. So when the weather outside is frightful, sipping a glass of sweet-spicy eggnog by the fire may not be that delightful. One cup of this thick cocktail—its consistency (and nutritional profile) can likened to a milkshake—has nearly 350 calories, 20 g of fat, and more than half a day's worth of saturated fat. Consider it a liquid cheeseburger.
To stave off the winter chill and several hundred extra calories, try adding a dash of pumpkin pie spice and a splash of vanilla extract to a mug of steamed fat-free milk. It's less than 100 calories—and nearly 10 g of protein make this steamy beverage surprisingly satisfying
10. Pie with ice cream
No one will stop you from taking one slice of each—I'll have pumpkin and pecan, please—but consider the price you're paying in pounds first: Pecan pie served à la mode adds an extra 675 calories, 30 g of fat, and almost 8 g of saturated fat, while a slice of pumpkin with the same serving of ice cream is 460 calories, 20 g of fat, and 7 g of saturated fat. Together that's 1,135 calories—or a third of a pound—and half a day's worth of fat.
If you can't forego both flavors, hold off on the ice cream for a savings of 140 calories and 7 g of fat and ask for half a piece of each. Better yet: take the ice cream and skip the pie.
Tuesday, December 2, 2008
Tweak of the Week: Eat Soup, Lose Weight
Another tweak if the week from e-diets. I wanted to post something for the Holidays but it's too depressing. Well, here it is this Tweak of the Week:
Is there anything better than a hot cup of soup on a cold day or a steaming bowl of chicken noodle when you're feeling sick? The weather is perfect for this week's weight-loss tweak.
When I was growing up, the soup and sandwich combo was a winter staple at our house. It was relatively easy, cheap and delicious. Back then, however, I had no idea how great soup was for keeping excess weight off.
A recent study from Pennsylvania State University reported that eating healthy soups can "fill you up," leading to a decrease in appetite and an increase in weight loss. According to the study, the water in soup leads to greater levels of satiety and, when served before a meal, results in a decrease of more than 20 percent in calories consumed at that meal.
A healthy soup can fill you up and slim you down, but you have to be careful about what types of soup you choose. If you choose a canned soup, opt for a low-sodium, broth-based version and stay away from chowders or “cream of” anything -- these soups can be loaded with fat and calories.
Grilled cheese and tomato soup is the standard -- in my opinion -- and can easily be made healthier with these simple suggestions:
Check labels carefully. Many prepared soups can be loaded with sodium. Some solid bets include Campbell's Healthy Request Tomato, which has just 90 calories, 2 grams of fat and 460 milligrams of sodium; Healthy Choice Tomato Garden with 110 calories, 2 grams of fat and 420 milligrams of sodium; and Walnut Acres Savory Tomato with 120 calories, 2 grams of fat and 580 milligrams of sodium.
If you like the taste of a cream-based tomato soup but want to avoid the extra calories and fat, take this tip from Nicole Bengtson, RD, LD/N, “Make your tomato soup with skim or 1% milk instead of water. You’ll be getting an extra dose of calcium while still cutting the calories and fat you’d get from a true cream-based tomato soup.”
In addition to being delicious, tomato soup is a great source of lycopene. This red pigment found in tomatoes may help reduce certain cancer risks, lower cholesterol, protect vision and maintain mental sharpness, and it's found mostly in processed tomato products like, you guessed it, canned tomato soup!
Here's a quick, healthy "grilled cheese" that's sure to please and can be ready in about 15 minutes:
Ingredients:
4 slices light sourdough bread
4 slices fat-free American cheese singles
1 large beefsteak tomato, cut into 4 thick slices
Heat oven to 350 degrees. Spray both sides of the bread slices with butter-flavor nonstick cooking spray. Layer 2 cheese slices on each of 4 slices of bread, top with tomato slice and second slice of bread. Arrange sandwiches on a baking sheet and then bake until cheese is melted and bread is golden brown, about 8 minutes on each side.
Makes 2 servings. Nutritional values per serving: 153 calories, 1g fat, 28g carbohydrates, 13g protein, 5g fiber, 765mg sodium
There you have it, a quick classic made healthy -- perfect for lunch or a cold winter night. Now that's mmm…mmm good for you!
Is there anything better than a hot cup of soup on a cold day or a steaming bowl of chicken noodle when you're feeling sick? The weather is perfect for this week's weight-loss tweak.
When I was growing up, the soup and sandwich combo was a winter staple at our house. It was relatively easy, cheap and delicious. Back then, however, I had no idea how great soup was for keeping excess weight off.
A recent study from Pennsylvania State University reported that eating healthy soups can "fill you up," leading to a decrease in appetite and an increase in weight loss. According to the study, the water in soup leads to greater levels of satiety and, when served before a meal, results in a decrease of more than 20 percent in calories consumed at that meal.
A healthy soup can fill you up and slim you down, but you have to be careful about what types of soup you choose. If you choose a canned soup, opt for a low-sodium, broth-based version and stay away from chowders or “cream of” anything -- these soups can be loaded with fat and calories.
Grilled cheese and tomato soup is the standard -- in my opinion -- and can easily be made healthier with these simple suggestions:
Check labels carefully. Many prepared soups can be loaded with sodium. Some solid bets include Campbell's Healthy Request Tomato, which has just 90 calories, 2 grams of fat and 460 milligrams of sodium; Healthy Choice Tomato Garden with 110 calories, 2 grams of fat and 420 milligrams of sodium; and Walnut Acres Savory Tomato with 120 calories, 2 grams of fat and 580 milligrams of sodium.
If you like the taste of a cream-based tomato soup but want to avoid the extra calories and fat, take this tip from Nicole Bengtson, RD, LD/N, “Make your tomato soup with skim or 1% milk instead of water. You’ll be getting an extra dose of calcium while still cutting the calories and fat you’d get from a true cream-based tomato soup.”
In addition to being delicious, tomato soup is a great source of lycopene. This red pigment found in tomatoes may help reduce certain cancer risks, lower cholesterol, protect vision and maintain mental sharpness, and it's found mostly in processed tomato products like, you guessed it, canned tomato soup!
Here's a quick, healthy "grilled cheese" that's sure to please and can be ready in about 15 minutes:
Ingredients:
4 slices light sourdough bread
4 slices fat-free American cheese singles
1 large beefsteak tomato, cut into 4 thick slices
Heat oven to 350 degrees. Spray both sides of the bread slices with butter-flavor nonstick cooking spray. Layer 2 cheese slices on each of 4 slices of bread, top with tomato slice and second slice of bread. Arrange sandwiches on a baking sheet and then bake until cheese is melted and bread is golden brown, about 8 minutes on each side.
Makes 2 servings. Nutritional values per serving: 153 calories, 1g fat, 28g carbohydrates, 13g protein, 5g fiber, 765mg sodium
There you have it, a quick classic made healthy -- perfect for lunch or a cold winter night. Now that's mmm…mmm good for you!
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