Healthy For Life - Blog Roll
When you’re trying to lose weight and get healthy for life, it’s good to have an arsenal of tips to help make the process easier. We all know that to lose weight, you need to take in less calories than you burn on a daily basis, but there are many shortcuts and tricks you can employ to move things along and feel less deprived. We polled members of our weight management center to get some of their tricks for achieving their weight loss goals—read on for the results.
1. Adopt a mantra. A mantra works along the lines of self-fulfilling prophecy, so choose one in the positive state and repeat it to yourself when you feel your self-control diminishing. Don’t focus on things you can’t do; instead focus on positive things like “I will exercise today,” or “I will reach my weight loss goals,” as opposed to “I won’t eat junk food.” Repeat your mantra every single day.
2. Cut TV time down by an hour. Research shows that the more TV that individuals watch, the more they eat overall. Plus, television definitely sets the stage for more mindless eating. Skip at least one hour per day and go for a walk or run instead.
3. Shut down the kitchen for the night shift. After you eat dinner, do the dishes and shut down the kitchen for the night. We recommend that members of our weight management center avoid late night eating, and this is one of the best ways to do so.
4. Walk before dinner. Take a walk before dinner—studies show that it will reduce your appetite and increase your calorie burn. It’s an ideal way to get healthy for life!
5. Engage in fitness social outings. Make it a rule to do at least one fitness date with a pal, as opposed to the typical meal or drinks outing. You’ll consume less and burn calories, instead of sitting down and potentially overeating or snacking on fattening food.
This delicious low carb summer recipe is another favorite of members of our weight loss center. It’s light yet tastes rich and is packed with flavor and nutrients. Serve it as a starter or as a main dish—it’s perfect for everything from a summer fete to lunch at home.
The tart fruit is renowned for its fiber content—and fiber is key for weight loss management as it fills you up, curbs cravings and promotes healthy digestion. Rhubarb is an excellent source of calcium, which is essential for the health and strength of our bones and teeth—in fact, one cup of cooked rhubarb boasts more than a cup of milk. Rhubarb is also a great source of lutein, a compound with antioxidant properties that helps fight free radical damage, promotes eye health and helps prevent age-related macular degeneration. In addition, rhubarb provides 45% of the daily value in vitamin K, which also supports healthy bones growth and helps form blood clots when you are injured. In addition, rhubarb contains vitamin C, which boosts immunity and overall health.
We always recommend that members of our weight loss center incorporate green leafy vegetables into their diet—hence the baby spinach greens in this recipe. Spinach is considered a superfood because of the significant nutrient punch it packs—it’s one of the best sources of dietary potassium and magnesium, which is critical for energy metabolism. Spinach is also loaded with iron, beta-carotene and iron, among other essential nutrients.
2 cups fresh rhubarb
8 cups baby spinach greens
2 tbsp aged balsamic vinegar
1 tablespoon extra virgin olive oil
1/2 cup crumbled goat cheese
1/4 cup chopped walnuts
1/4 cup golden raisins
2 tbsp sugar
1/4 tsp Himalayan sea salt
1/4 tsp freshly ground black pepper
Preheat oven to 450°F. Cut the rhubarb into 1/2-inch pieces and then toss it with the sugar until coated. Let it stand for 10 to 15 minutes. Arrange the rhubarb pieces on a baking sheet and roast for 5 to 7 minutes.
Let the rhubarb pieces cool for 10 to 15 minutes while you make the dressing by whisking together the extra virgin olive oil, aged balsamic vinegar, oil, Himalayan sea salt and pepper. Add the baby spinach greens and toss until coated. Then add the rhubarb pieces and toss again. Separate into servings and garnish with the goat cheese, raisins and walnuts. Makes 4 servings.
No matter what type of diets or programs for weight management you’re following, healthy recipes that are low-carb and delicious makes it easier to reach your weight loss goals. When you participate in nutrition counseling or work with a weight loss center, you’ll learn about the right foods to choose as you create a new, healthier lifestyle.
Chilled soups are a great way to fill up and cool down during the hot summer months. Using an antioxidant-rich veggie like asparagus in a soup makes for a nutritional powerhouse. Asparagus is loaded with fiber, which is essential for diets and programs for weight management as it satiates your hunger and promotes healthy digestion. This green leafy vegetable is also an excellent source of folate, vitamins A, C, E and K, and chromium, a trace mineral that helps regulate blood sugar levels. In addition, it’s a great source of glutathione, a detoxifying compound that helps fight damage from free radicals and carcinogens, and the amino acid asparagine, which is a natural diuretic.
While this recipe is heavy on the veggies, it still tastes rich and creamy due to the Greek yogurt, coconut milk and potatoes. Serve chilled.
2 cups trimmed asparagus
1/4 cup plain nonfat Greek yogurt
2 tbsp butter
2 tbsp Extra Virgin olive oil
¾ cup scallions, diced
½ tsp ground ginger
Zest and juice of 1 lemon
2 cups peeled red potatoes, diced
3 cups low-sodium chicken broth
1 cup light coconut milk
Freshly ground pepper to taste
Himalayan sea salt to taste
Cut the asparagus into ½ inch pieces. Melt the butter and extra virgin olive oil over medium heat. Add the scallions and a sprinkle of the Himalayan sea salt. Stir occasionally, adding the lemon zest, ginger and potatoes over a five minute period. Add the low-sodium chicken broth, asparagus and coconut milk. Bring the mixture to a simmer and then cover it and cook for approximately 15 to 20 minutes, until the potatoes are tender.
Put the mixture in a blender or food processor and puree until smooth. Add some freshly ground pepper and Himalaya sea salt to taste. Put it in the refrigerator for anywhere from an hour to overnight.
When you’re ready to serve the soup, whisk together the lemon juice, nonfat plain Greek yogurt and scallions in a separate bowl and garnish each bowl with a swirl of the mixture.
This delicious recipe is recommended by our weight loss physician because flank steak is a very lean, protein-rich cut of beef that is relatively inexpensive and easy to prepare. Cut from the belly muscle of a cow, flank steak is high in flavor and loaded with nutrients without packing too much fat.
The lean protein that flank steak provides is recommended by our weight loss physician for those trying to lose weight because it satiates our appetite and takes longer to digest, while helping to increase the lean muscle mass that boosts our metabolism and body’s ability to burn calories. In addition to the high iron content that flank steak boasts, it contains a host of other trace minerals, including calcium, magnesium, phosphorus, potassium, zinc and selenium. Flank steak is also a good source of folate and niacin.
The trick to mastering this tasty recipe is to marinate the cut of flank steak for several hours, if possible, and grilling it for only a short time.
1 ½ lbs flank steak
¼ cup extra virgin olive oil
½ cup red wine
½ cup low-sodium soy sauce
¼ cup ginger, grated
¼ cup honey (or substitute brown sugar)
¼ cup scallions, diced
2 garlic cloves, minced
1 tsp Himalayan sea salt
2 tsp freshly ground pepper
Combine the wine, garlic, scallions, low-sodium soy sauce, extra virgin olive oil, honey, ginger, garlic, freshly ground pepper and Himalayan sea salt. Place the flank steak in a sealable plastic freezer bag or container and seal. Put into the refrigerator to marinate for eight hours or overnight.
Preheat the outdoor grill to medium-high heat. Put the steaks on the grill and cook for between six and eight minutes per side until cooked to your liking. Take the steaks off the grill and allow to sit for a few minutes before serving.
The biggest low carb nutrition companies maintaining dominance over the marketplace are Atkins and Quest. Atkins has an advantage in terms of name recognition, but Quest bars have gained an advantage with the variety of flavors they’ve introduced. They all sound very tempting—yet they also sound like they shouldn’t be allowed on a low carbohydrate diet plan. For example they have flavors like Cookies & Cream, Apple Pie, Strawberry Cheesecake, Banana Nut Muffin and several other decadent sounding bars
Each of these products contain somewhere between 3-5 gm of net carbs per bar. They achieve these low levels of carbs through the use of various sugar alcohols including erythritol, steviol and sucralose.
They’ve done a pretty good job at controlling the glycemic index of their foods. Our average blood sugar level rose by 25 mg/dL during the first 30 minutes after eating the bar. That’s compared to a change of 8 mg/dL for the Atkins Peanut Caramel Cluster Bar.
It’s also interesting to note that the peak rise in blood sugar for the Atkins bar occurred about 30 minutes later than the peak for the Quest bar. Given these results, I would say that the Atkins bar has an advantage over the Quest product in being more low carb.
As for taste, the Quest bar was quite good. We gave the bar a favorable score. It should be noted that all the Quest bars I have tried have the same texture and consistency. They are a soft, somewhat mushy consistency that people may tire of eventually.