Category: Weight Control

Smart Snacking

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Photo by: Seth Anderson

The continuous drip method of eating (medium/mini-meals every 2-3 hours) is metabollic utopia. When you’re constantly feeding your system, your metabolism doesn’t freak out that you’re stuck in the desert without food and react by conserving fat. On life’s top list of things you shouldn’t do, #2 is conserve fat. (#1 is ride a motorcycle without a helmet). A day of constant eating looks something like this:

7:30: Breakfast
10:00: Mini-Meal/Snack
12:00: Lunch
3:00: Mini-Meal/Snack
5:00: Mini-Meal/Snack
7:00: Dinner

That’s a lot of eating, right? It sure is! And the good news is that by the time you get to dinner, you may actually be tired of eating. If that happens, don’t skip it, but go for something light… a vegetable salad with some beans and rice, or even a bowl of oatmeal with dried fruit. We’ll talk more about meal ideas later, but as for the mini-meals/snacks, here are 3 rules:

  • Start with a large glass (8 ounces+) of filtered water
  • Stick with the 200-300 calorie range, and at least 5 grams of fiber
  • Try for a balance: a little protein, something starchy, and something naturally colorful (sprinkles don’t count)

Now for some real-life medleys:

  • Granola bar (such as a Larabar) + 1 tennis-ball-size serving of fruit = ~270 calories
  • 1/4 cup hummus + 10 wheat Saltines + as many cucumber slices as you can handle = ~220 calories
  • Raw veggies (lots) + 3 tablespoons dressing for dipping (try Annie’s Woodstock Dressing!)+ 1 large handful pretzels = ~275 calories
  • Homemade trail mix: 1/2 cup Cheerios, 1/4 cup raisins, 2 tablespoons cashews, 1 tablespoon dark chocolate chips = ~300 calories
  • 1/2 nut butter & jam sandwich on multigrain bread + 1 baseball-size serving of fruit = ~300 calories
  • Veggie wrap: whole wheat tortilla + 2 tablespoons bean spread or hummus + shredded veggies & lettuce = ~250 calories
  • 1-inch slice of vegetable-infused bread, like this scrumptious Pumpkin Apple Spice Bread = ~290 calories

Isn’t it about time for another feeding?

When You Just Need to Shovel It In

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Ever have one of those days when you just can’t stop eating? When everything tastes so good, and your “full” meter is on vacation? Those days can easily pack in an extra 700 calories. Five days like that and you just gained a pound. Or, have a day like that once a week and you’ll gain 10+ pounds a year! Well if you’re NOT trying to chub up, here is a list of foods to have on hand for those days. Stuff ’em in and keep the belt setting right where it is:

  • Raw, steamed, or grilled veggies. Any kind, any way.
  • Fruit. I don’t care if it’s high-glycemic index watermelon or pineapple. Tear it up. No one ever got fat from eating too much fresh fruit.
  • Beans (e.g. Edamame). While they aren’t necessarily low-calorie, how many beans can you really eat? 2 cups? Do it.
  • Lightly salted rice cakes topped with salsa. Find your favorite salsa and get messy. This snack is crunchfully satisfying and tastes fantastic.
  • Light air-popped popcorn. Ideally, something like Bearitos microwave popcorn without oil.
  • Pickles. There’s really nothing on earth like a Kosher Dill. Have 12.
  • Vegetable soup. Easy on the noodles, heavy on the veggies.
  • Dried veggies like Just Veggies.

Of course you could go wild with sugar-free Jello and chicken broth, but do those things really sound good?? Pull from the list and eat away. Did your belt survive?

The 5th Food Group: Sleep

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MMmmm, sleep tastes so good! In this fast-paced, techno-hyped world, many have learned to run on empty and be ok with it. But, how ok is it to shoot your metabolism in the foot, store fat more easily, and downregulate your everyday speech synapses?

Even as a dietitian (and a bitchin’ one nonetheless!) who finds food as the answer to everything, I might just say that sleep is even more important than nutrition on the path to health and wellness. With a good night’s sleep (meaning 7+ hours), not only will you quiet your case of the “F-its” and choose healthier foods during the day, but your body chemistry will be more cooperative. Without enough rest, your body is stressed, and responds by making more cortisol. This is GREAT if you’re in the jungle running from a hungry tiger. But not if you’re sitting in a PR planning meeting, or really doing anything besides running from a hungry tiger.

The stress hormone cortisol stimulates hunger and screws with your ability to metabolize carbohydrates (thus increasing blood sugar levels which triggers insulin production and body fat storage). Inadequate sleep also diminishes leptin levels, and believe you me, leptin is something you want a lot of. Leptin triggers fullness and essentially tells your mouth that it’s closed for business. And without the right amount of leptin, you’ll crave carbohydrates. Not the kidney-bean-quinoa type, but the twizzler-chocolately-marshmallow-fluff type. Not enough info to put you to sleep? How about how the lack of sleep minifies growth hormones that regulate fat and muscle proportions in the body? (The more muscle you have, the faster your metabolism.) So even if you’re working out, you’re going to have trouble building muscle. Sounds like a deal-sealer to me!

Alas, if you’re wearing your bathing suit all day, chowing down on nothing but beans and veggies, zumba-ing your little tush off, and not reaching your health and weight goals, try checking your sleep meter. You may just need to snooze it to lose it.

Motivacation

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On a recent beach vacation, it hit me. For all the folks having trouble staying motivated on their weight loss jags, perhaps running groups, bowing to skinny jeans, and DVR-ing cooking shows aren’t the answers. How about conducting activities of daily life in nothing other than a bathing suit? A constant reminder of why you’re doing what you’re doing. In a swimsuit, you can practically see the chocolate shake distributing itself, which you can now watch for longer since you won’t be doing any laundry. Seems like a win-win! This is obviously most perfect for telecommuters and stay-at-home parents. For others, consult your employee handbooks for dress code information. Chances are, swimsuits are not considered even business casual. But, who’s to say they can’t be worn underneath, or put on immediately after stepping out of the office doors? This could work. Experiment, and let me know how it goes.

Keep Dessert, Keep Your Head

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For too many people, getting healthy means eliminating desserts. However, if you’re unwilling to commit to that restrictive life until the end of time, there IS a way to maintain health, sanity, and good looks WITH dessert. You just have to know how to do it.

First of all, a bit about sweet cravings and how to curb them. Consuming sugar temporarily elevates the levels of certain neurotransmitters (“feel-good” chemicals) in our bodies. Two of the major neurotransmitters released by eating sugar are dopamine, which releases chemicals including endorphins that give us a feeling of pleasure, and serotonin, which produces a feeling of well-being. We also tend to eat sugary treats for a quick rush of energy to get us through the day.

  • Aim for stable blood sugar levels by avoiding foods made completely of sugar such as candy and soda. Instead, fill your diet with high-fiber foods like veggies and fruits to help normalize blood sugars and prevent spikes and plummets in blood sugar levels.
  • Craving sweets may indicate a lack of chromium, carbon, phosphorus, sulphur or tryptophan in the diet. Here are sources of those nutrients:
  • o      Chromium –broccoli, grapes, cheese, dried beans, and chicken
  • o      Carbon – fresh fruit
  • o      Phosphorus – legumes, grains, nuts, meats, fish, eggs, and dairy
  • o      Sulphur – cranberries, horseradish, cruciferous vegetables (broccoli)
  • o      Tryptophan – raisins, sweet potatoes, spinach, cheese
  • If you find yourself drawn to sweets as a response to stress, your first step of action should be to try to eliminate the stress. When eliminating stress isn’t an option, try to exercise. Not only will the exercise help you blow off some stream, it also releases some of the same neurotransmitters that the consumption of sugar does – without the empty calories.
  • If chocolate is your weakness, incorporate small portions of chocolate into your usual diet, rather than restrict yourself. Moderation is the key. Try dark or bittersweet chocolate which triggers satiation sooner than milk chocolate and is generally lower in calories.

Now for the recipes… some taken from The Cancer Project:

No-Guilt Chocolate Cake and Cupcakes
Serves 16 

1 1/2 cups flour
1 cup sugar
1/3 cup unsweetened cocoa powder
1 tsp baking soda
1/2 tsp salt
1 cup warm water
1 tsp vanilla extract
1/3 cup vegetable oil
1 tsp distilled white or apple cider vinegar

Preheat oven to 350 degrees. Sift together the dry ingredients and then add the wet ingredients until well blended. Pour into greased 9×9 cake pan or 2/3 full into each of 16 cupcake tins. Bake cake for 35 minutes or 15-20 minutes for cupcakes until toothpick comes out clean. Once cool, sift powdered sugar over top or frost with chocolate glaze (recipe below).

Per serving (w/o glaze):
136 calories
4.9 g fat
1.1 g saturated fat
0 mg cholesterol
22.4 g carbohydrates
12.6 g sugar
1 g fiber
1.6 g protein
154 mg sodium

Chocolate Glaze

1/2 cup sugar
4 tbsp margarine
2 tbsp soy milk
2 tbsp unsweetened cocoa powder
2 tsp vanilla extract

In a small saucepan, bring sugar, margarine, milk, and cocoa to a boil. Stir frequently; then reduce heat to a simmer for 2 minutes, stirring constantly. It’ll look gloppy, but it’s just the bubbles! Remove from heat and stir for another 5 minutes.

Add vanilla, stir, and immediately pour onto cake. Glaze dries really quickly, so spread it immediately and add any sprinkles now. Let this cool for an hour, if you can wait that long!

Chocolate Mousse or Chocolate Mousse Pie
Makes 12 servings

This is a healthier version of the high-fat, high-calorie French delicacy. Cornell researchers have found that cocoa has nearly twice the antioxidants of red wine and up to three times those found in green tea.

2 cups semi-sweet chocolate chips
2 cups non-dairy milk, such as soymilk or rice milk
2 packages (12.3 ounces each) low-fat silken tofu
2 teaspoons vanilla extract
1 ready-made graham cracker pie crust (optional)
10 strawberries, sliced
10 mint sprigs for garnish (optional)

Place chocolate chips and non-dairy milk in a microwave-safe bowl and microwave for 1 minute. Let sit for 2 minutes.

Place tofu, vanilla, and chocolate chip/non-dairy milk mixture in a food processor or blender and process until smooth. Transfer into a graham cracker pie crust, if using, or small individual serving dishes and chill for 2 hours in the refrigerator or 30 minutes in the freezer. Serve topped with strawberries and garnished with mint, if using.

Variation: Add a chopped banana to the blender or food processor when you process the tofu and chocolate together.

Per serving (without pie crust):
208 calories
10 g fat
6.1 g saturated fat
43.5% calories from fat
0 mg cholesterol
6.3 g protein
22.3 g carbohydrate
15.3 g sugar
1.5 g fiber
58 mg sodium

Gingered Melon
Makes 6 servings

This recipe is a refreshing twist on cantaloupe and uses ginger which can aid in digestion.

1 large cantaloupe
1/2 teaspoon ground ginger
1 tablespoon chopped crystallized ginger

Cut melon in half and seed, then cut each half into chunks. Sprinkle ground and crystallized ginger over the melon chunks and stir. Chill and serve.

Per serving:
54 calories
0.3 g fat
0.1 g saturated fat
4.6% calories from fat
0 mg cholesterol
1.2 g protein
13.1 g carbohydrate
12.4 g sugar
1.3 g fiber
22 mg sodium
13 mg calcium
0.3 mg iron
49.9 mg vitamin C
2741 mcg beta-carotene
0.1 mg vitamin E

Ambrosia
Makes about 4 cups (4 servings)

This colorful fruit salad may be made up to a day in advance if you add the banana just before serving. Fruit-sweetened desserts not only satisfy a sweet tooth, but they’re full of healthy antioxidant-rich foods. In this case, you’re better off opting FOR dessert!

2 oranges, peeled and chopped
2 cups pineapple chunks
1 banana, sliced
1/4 cup shredded coconut
2–4 tablespoons dried cranberries
1 tablespoon orange juice concentrate
1/2 teaspoon almond extract
1 tablespoon water 

Place oranges, pineapple, banana, coconut, and cranberries in a medium bowl. In a small bowl, mix orange juice concentrate, almond extract, and water. Pour over fruit and toss to mix.

Per serving:
188 calories
2.4 g fat
1.9 g saturated fat
11.5% calories from fat
0 mg cholesterol
1.8 g protein
43.3 g carbohydrate
35.3 g sugar
3.9 g fiber
17 mg sodium
49 mg calcium
0.7 mg iron
61.5 mg vitamin C
88 mcg beta-carotene

Schoolyard Oatmeal Cookies
Makes 1 dozen

The best darn cookies this side of the playground!

1/2 cup whole wheat pastry flour
1/2 cup quick-cooking rolled oats (not instant)
1/4 teaspoon non-aluminum baking powder (such as Rumford)
1/4 teaspoon ground cinnamon
1/4 cup light molasses or sorghum syrup
2 tablespoons canola oil
1 tablespoon water
3/4 teaspoon vanilla extract
1/4 cup walnuts, coarsely chopped
1/4 cup raisins
Preheat the oven to 350° F. Coat a baking sheet with nonstick cooking spray, and set it aside. Place the flour, rolled oats baking powder, cinnamon, and salt in a small mixing bowl. Stir them together and set aside.
Measure out the molasses or sorghum syrup in a small measuring cup. Then stir in the canola oil, water, and vanilla extract. Mix well. Pour this mixture into the dry ingredients along with the walnuts and raisins. Mix thoroughly.
Drop the dough by 12 rounded spoonfuls onto the prepared baking sheet. Flatten each cookie lightly with the back of a spoon. Bake the cookies for 12 to 14 minutes, or until they are lightly browned.
Transfer the cookies to a cooling rack using a metal spatula. Cool the cookies completely before storing them.
Per cookie:
58 calories1.8 g fat0 mg cholesterol10.1 g carbohydrate0.6 g fiber5.6 g sugar1.2 g protein
Summer Fruit Compote
Makes 4 servings

Although perfect during summer when peaches and strawberries are in season, this is actually delicious anytime of year using frozen fruit.

2 cups sliced fresh peaches (peeled, if desired)
2 cups hulled fresh strawberries
1/2 cup white grape juice concentrate or apple juice concentrate

Combine all ingredients in a large saucepan. Bring to a simmer and cook for about 
5 minutes, or until fruit just becomes soft. Serve warm or cold by itself, or over fruit sorbet or vanilla non-dairy ice cream.

Per serving:
121 calories
0.5 g fat
0.1 g saturated fat
4% calories from fat
0 mg cholesterol
1.5 g protein
29.6 g carbohydrate
26.3 g sugar
2.8 g fiber
3 mg sodium
21 mg calcium
0.6 mg iron
77.9 mg vitamin C
149 mcg beta-carotene

Bikini BBQ

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This weekend marks the unofficial beginning of summer and swimsuit season. You’ve worked hard to shed a few pounds this spring, and no barbecue is worth ruining that progress. So, instead of breaking the bank with burgers, sausages, and franks this weekend, how about some marinated veggie kabobs, grilled corn, and bean salad instead?

Veggie Kabobs: Rather than making them all colorful and pretty, separate the veggies and skewer them with their close relatives (peppers on one stick, tomatoes on another, mushrooms all together, etc.). All veggies cook at different rates, so this method will ensure that they’re all done perfectly. If you use wooden skewers, dip them in water first so they don’t start on fire. Once the veggies are done, toss them all together in a giant bowl with some low-fat italian dressing and let that sit for about 20 minutes.

Corn: Don’t shuck it! Toss it on the grill in it’s natural cooking bag and turn it a few times. It’ll take about 15 minutes to cook through and the outside will get good and dark. Test one cob to make sure the corn is cooked. Shuck and serve.

Bean Salad: Gather 3 cans of your favorite beans (i like black-eyed peas, dark red kidney beans, and pintos). Drain and rinse the beans. Toss them in a bowl with defrosted shelled edamame beans (green), and 1 diced tomato and yellow pepper. Pour on about 1/2 – 3/4 cup low-fat balsamic vinaigrette, and a touch of salt and pepper to taste. Stir, taste, and serve.

Too full for a burger now? Mission accomplished. You just saved yourself 500 calories and 25 grams of fat. Celebrate by putting your swimsuit on and turning on the sprinkler.

What healthy concoctions are you serving this weekend?

The Under Over 10 Plan

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Nutrition Facts labels got you down? While they have a wealth of information, reading and decoding the nutrition information on food packages and at restaurants can put you in the looney bin. Does the 4,000 milligrams of sodium really matter? How about the 18 grams of sugar? Is that too much? By following the Under Over 10 Plan, you only have to pay attention to 2 items, and you’ll be on your way to a healthier, thinner, and more Zen you.

First: Look at the Total Fat grams. Each MEAL should contain less than 10 grams of total fat (the is the Under 10 part of the plan). And when looking at individual labels that make up your meal, the total fat should add up to no more than 10 grams.

Second: Look at the Dietary Fiber. Each MEAL should contain 10 or more grams of fiber (this is the Over 10 part of the plan). Your fiber goal for the day is 40 grams. That breaks down to 10 grams for each of 3 meals and 5 grams for each of 2 snacks.

Let’s test this out. You’re in Chipotle. You order a Burrito Bol with rice, black beans, fajita veggies, all the salsas, and lettuce. That sounds healthy, but double-check it: 7 grams of Total Fat (Under 10!), and 20 grams of Dietary Fiber (Over 10!). Does it have a gazillion calories? Nope, just 430. Does it break the bank on saturated fat and cholesterol? Not even close: 1 gram of saturated fat and 0 milligrams of cholesterol.

Following the Under Over 10 Plan will guarantee that you’re selecting foods low in calories, saturated fat, cholesterol, moderate in sodium and sugar, and high in important disease-fighting nutrients. Many folks have been mistakenly following the Over Under 10 Plan… that plan will have the opposite effect.