Emotional "Hunger"

Yesterday I discussed real physical hunger and eating when you need fuel and nourishment for your body. I suggested you ask yourself some questions before mindlessly grabbing something to eat. This applies even more so with emotional eating.

If you aren’t hungry and are compelled to eat, it's important to examine a few things. It may not even be obvious that you are wanting to eat because of an emotional response. Review the day’s events. Sometimes the busyness of a day gets in the way of what is going on with you emotionally. A feeling probably won't get adequately processed so it gets buried until a quiet time.

Has something happened that is making you anxious, sad, frustrated, angry, bored, tired, etc? Search for a situation during the day that might have bothered you in some way and scrutinize your feelings. See if you can deal with the problem before using food as a way to handle it.

When you work out your underlying feelings you will have command over "hunger."

A New Use for Your Salad Greens

Escarole is a form of endive that has pale green leaves and is less bitter than other lettuces. It is most used in salads, but in Crispy-Skin Fish Fillets with Wilted Escarole is it sauteed in garlic and olive oil.

This dish can be made with any fish you like best. The cut should be thick, at least 1 inch and the skin should still be on. If you can't find or don't like escarole try other greens such as swiss chard, spinach, beet or mustard greens.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

Long Term Benefits of Walking

Walking is often overlooked as a viable option for health and fitness benefits.

A recent study by Dr. Caroline Richardson looked at increasing people's steps by walking an additional 20 – 40 minutes per day. What she found was that most everyone across the board lost about 5lbs within a year's time and was able to lower their cardiovascular and high blood pressure risks.

This is great news for you if you don't feel you're ready for a full-out exercise program. Plus, if you add in a healthy weight loss nutritional plan you will see even greater results. Keep in mind the long-term benefits of a fitness program that you are able to maintain and keep consistent with.

You have to start somewhere and walking for 40 minutes per day is a great place to begin!

Is it Time to Eat? Real Hunger

Sometimes we eat in response to emotions and sometimes we eat from real or physiological hunger. Ideally we eat because our bodies need the fuel to function. Here are some questions to determine if you are physically hungry:

• When did you have your last meal? Was it balanced adequately? Did you eat enough at that meal? Did you consume breakfast? Maybe you are truly hungry.
• Do you have a headache? Are you shaky? Are you light headed? Is your stomach growling? Has it been four or more hours since your last meal? Maybe you could be ready for a healthy snack.
• If you ignore it and get busy, does the hunger go away? If it doesn’t  go away it means that it is probably real hunger.

Tomorrow I'll discuss emotional eating.

The Value of Almonds

Almonds have a high protein content and are very valuable to vegetarians and vegans. They are also high in mono-unsaturated fats which helps lower cholesterol, especially LDL, the bad cholesterol.

Broccoli Almondine can be used as a side dish for any meal or as a main vegetarian dish. This dish is low in calories and carbs and high in fiber, which is a great addition to your weight loss plan. There is also 6 grams of protein from the almonds, which will help keep you satisfied.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

photo by: Romulo Yanes

Another Slant on Fiber

The markets are flooded with better tasting high fiber foods, including cookies, muffins and bars.  Many people consume so many processed and "dead" foods it's definitely a more satisfying way of adding more fiber into our diets without drinking some of the thick and gooey supplement fiber drinks. I also emphasize a food plan with a variety of fruits, vegetables, and whole grains which offer both soluble and insoluble forms of fiber.

Here are few things that are important to note when adding fiber into your food plan:

• Always drink adequate water. (This helps with satiety as well.) If you don’t you could magnify the very problem you may be trying to avoid (irregularity).
• Add fiber slowly into the diet because adding too much at one time may cause bloating and gassiness.
• Do not consume high fiber foods directly with supplements and/or medications as they may negate their absorption.

Should You Workout Twice a Day?

Dr. Rob Huizenga from the Biggest Loser recommends this approach to losing weight, but is it right for you?

It's difficult to argue with the rational that the more you workout, the more calories you will burn which in turn should lead to weight loss. However, how realistic is dedicating two workouts per day?

For the average American, exercising isn't even a word in their vocabulary. Less than 20% of all Amerians workout and those that do usually only find two days per week, not "two-a-days," to fit in a fitness routine.

While I'm all for more activity and less sitting around all day, I think we should first start with exercising 5 times per week and then worry about two-a-days down the road for those who are in need of additional weight loss.

They Are Quite Cute

Usually when you are in supermarket you would not think that something in the  produce isle would be cute. That is, until you come along some baby bok choy. They are a tiny version of the larger bok choy, but more tender. Bok choy are part of the cabbage group and contain the same cancer-fighting abilities as other cruciferous foods. They are also high in folate and calcium.

Steamed Chicken with Black Mushrooms and Bok Choy is low in calorie and carbs and full of nutrition. This home-made Asian inspired dish goes great with a serving of brown-sticky rice and a fortune cookie. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

 

Fooled Again with Labeling

Do you think fast food restaurants are offering better healthier options? Think again. David Mitchell author from The Packer Newspaper (register online free at  www.thepackeronline.com) took a hard poke at Taco Bell's new "healthier" options.

Apparently the fast food restaurant removed the cheese and sauce from many of its' options replacing them with a supposedly lower calorie "Fresco'' mix. This sounds good but there's one problem, it doesn’t seem to  reduce the fat and calories significantly. The fat was reduced by two grams of fat per item and was 20 calories less. The sodium levels (still considered a big factor in high blood pressure and notoriously high in most fast food establishments) actually went up. That doesn’t seem like much of an improvement but I guess it's a start, a very small start.

So there we have it again. As consumers we still need to take the initiative and make the comparisons on food listings and labels regardless of manufacturers' claims.

Fat Burner of the Week: Walking Lunges

Walking lunges are hands down one of the greatest leg exercises you can do.

The reason they are so high up on the list is because you not only get a fantastic leg workout, but you are also working on flexibility at the same time. Each lunge forces  your body to stretch into a lowered position that really allows the hip flexors of the back leg to elongate and open. That means you get strength, conditioning, toning, and flexibility benefits from just this one exercise.

Here's how to complete it:

1. Hold dumbbells by your sides with your palms facing towards your body
2. Lunge forward with one leg and allow both knees to bend
3. Lunge as deep as you can comfortably
4. Push back up and forward through the front leg's heel
5. Repeat with the opposite leg walking forward for 12-16 total repetitions

Tips to Remember:

1. Keep your shoulder blades pulled back and your chin parallel to the floor the entire set
2. Do not let your front knee go over the front foot when lunging
3. Breathe in on the way down and out on the way up
4. Start out with no weight if need be
5. Keep your arms by your sides throughout each repetition

Cioppino - A Fish Stew

If you are a fish lover this is the meal for you. Cioppino is a fish stew traditionally  
made  from the catch of the day, served over spaghetti with a slice of sourdough bread. Quick and Easy Cioppino can be ready in 40 minutes and is a warm and hearty meal to have on a cold winter night.  Made with a tomato-based broth this stew is lower in calories and fat than a creamed base soup, such a clam chowder. There is also 4 grams of fiber and 47 grams of protein this is a meal that will be very satisfying. 

If the recommended fish are not available, or you don't care for them, add the fish that you do like. Traditional cioppino has crabs, shrimp, scallops and squid, so add your favorites. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.

 

It Just Takes 2 Days a Week

With just 2 days per week of weight training you can significantly alter you body composition and  increase your metabolic rate.

According to William J. Evans, director of the Nutrition, Metabolism, and Exercise Laboratory at the University of Arkansas for Medical Sciences, these 2 days per week of resistance training can make you stronger and add lean body mass which attributes to the greater calorie burning effect within your body. He also noted that aerobic training will not add to this increased metabolic effect.

This is great news for anyone who isn't willing quite yet to dedicate more than a couple of days per week to an exercise routine. It's the perfect way to get started and once you feel more comfortable and make exercise a part of your life you can then gradually increase the days per week you workout.

Devil or Angel, It's Your Choice!

I can't tell you how often clients tell me they have multiple personalities when it comes to temptations and losing weight.

Have you tried campanelli pasta?

                                        Sometimes just changing the shape of your pasta can make your meals more exciting. Three Way Garlic Pasta with Beans and Peppers is made with campanelli pasta, which is shaped like a bell-flower or a trumpet. This vegetarian dish is low in calories and fat and high in fiber.

This dish will be ready from start to finish in an hour. It is a great make-ahead meal, prepare it on Sunday to have for during the week. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Commitment

Yesterday I mentioned taking a long look at implementing action to achieve your goals. The last step involved so you don't quit on your weight loss plan means committing yourself to the new behaviors. I'm sure many of you said you are making a New Year's commitment to do something, yet don’t take the word seriously.

Committing means a promise regardless of who you are making it to. Ideally it should not be any different just because you are making that promise to yourself. Commitment should take on the seriousness of what you value. As an example when a person marries he is committing himself to another person no matter what, as in "for richer or for poorer, in sickness and in health…", or at least that's the basic premise. When you have children you have committed to taking care of them for at least eighteen years. So even though weight loss doesn’t seem like it should always take on that caliber of intensity, I encourage you do so because your very health and self-esteem depend on it.

Another way to stay committed is to constantly remind yourself of all the great benefits you derive from being healthy and slim. So many times we are just so focused on what we are giving up we don’t reflect on why we are doing it in the first place.

Lastly you also want to acknowledge when you have completed a goal or accomplished a positive change. It's important to always validate and acknowledge your hard work.

Live Young

Studies have shown that eating a healthy diet full of fruits and vegetables and exercise is the key to living young. What also can help is antioxidants, which prevent free-radical damage. A great way to get your fruit servings in with a healthy serving of antioxidants is through pomegranate juice. Pork Tenderloin with Pomegranate Sauce, a low-carb dish, that uses pomegranate juice in it's sauce.

This dish is made delicious by the use of spices and pomegranate juice so not much fat had to be added for flavor. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference.
 

Creating Your Action Plan

Yesterday I discussed finding the solution to your challenges of weight loss. Now that you have the solutions you need to put them into action! So the following are a few things to consider:

I would first suggest reviewing "SMART" goals from a previous blog I wrote. There are numerous reasons why people do not implement their goals. "SMART" goal setting can help make the transition with change a little easier by outlining a plan. Since this type of goal setting covers all the basics with creating action I will add only one more thing to this action idea.

Changing eating behaviors can be overwhelming, especially if you are changing more than one habit. so I will just ask you this: How will you actually remind yourself to do what it is you need to do?

Sometimes when you are making a change you simply forget! It's easy to do because it's not part of your lifestyle yet. You may need to write it in your daily planner or Outlook, or you just might need to write it on a little sticky pad. The important thing is to find a way to remind yourself to do it so you implement the change on a consistent basis.

Tomorrow I will examine the value of comitment and how that ties in with not giving up on your goals.

Satisfying Stew

The freezing temperatures outside can make you crave something warm on the
inside. Fast White-Bean Stew, is a tomato-based broth full of beans, greens and meat served with a toasted slice of baguette. It's a warm and hearty meal that everyone will enjoy and it will be ready in 30 minutes.

Freeze leftover stew for another night or enjoy your leftovers for lunch. A nutritional profile of this recipe is available. Don't forget to save this recipe to your Nutrition Data Pantry.

photo by: Romulo Yanes

Lose Weight at Any Age

The American College of Sports Medicine and the American Heart Association now recommend that adults over the age of 65 begin or continue a strength training program.

This should include weight training that consists of multiple sets at 8-10 repetitions. The best way to go about this is to target all of the major muscle groups through compound exercises that emphasize as much muscle as possible.

The workouts should span 2 or more days a week with a day of rest in between each day. The two organizations also agree that walking and running do not count towards a weight training program and therefore cannot act as a substitute.

The moral of the story is that no matter what age you are currently at all healthy adults should begin and benefit from a resistance training routine. Get started today!

The Solution to the Resolution

The other day I mentioned how so many people quit their New Year's Resolution to lose weight around the third week of January. Before giving up I suggested you first isolate the challenge and try to understand why you are considering resigning. This next step involves finding the solution. Here are some questions you can ask yourself. Just answer them honestly:

Delicious and Easy to Prepare

Bass in Artichoke and Tomato Broth is low in carbs and high in protein, making this a satisfying meal if you follow a low-carb lifestyle. If you are not following a low-carb diet you can add one 1/2-cup serving of brown rice or other grain to make a complete meal.

A  nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry for future reference. If you can not find Black Sea Bass try: Red Snapper, Striped Bass or Rock Fish.

photo by: Romulo Yanes

Battle Osteoporosis with Weight Training

Yesterday, I wrote about the link between eating a daily serving of chocolate and lower levels of bone density.  Today, I’d like to show you how just 2-3 days a week of resistance training can significantly fend off osteoporosis. Weight training can effectively strengthen and build both your muscles and bones.

Here’s how to get the maximum benefit from your weight training regimen:

Weight Loss and Legumes?

It's January and of course every diet in the world is touting their product as the magic pill for weight loss results. There is no magic pill, it's that simple. But there are foods that benefit weight loss and pack in good quality nutrition.

A Colorful Winter Dish

Pasta with Butternut Squash and Lima Beans is an easy to prepare dish. For the winter season this dish is a  colorful way to dress up pasta. Along with an attractive dish, it is also low in calories and fat and high in fiber. A perfect combination for weight loss.

As a time saving tip look for butternut squash that is already cut up into cubes - look in the refrigerator section at your supermarket. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry as butternut squash and lima beans are available all year round.

Is Eating Chocolate Linked to Osteoporosis?

According to a new published study this month by the American Journal of Clinical Nutrition it appears to be true.

The study found that women who ate a daily serving of chocolate (even dark chocolate) had a 3.1% lower overall bone density and strength? So, I guess the question is now does eating a small serving of dark chocolate (70% cocoa or higher) and the powerful antioxidants and health properties outweigh the negative side effects?

Truthfully, you may be able to eat your chocolate worry free… tomorrow I’ll show you how.

Quitting Week?

It's three weeks into January. How many of you are still sticking it out with your New Year's Resolutions? This is typically "quitter's week" when all the newness of a program seems to wear thin. Many a diet fails here.

Make Your Own Mexican Food

Spicy Tofu Burritos are a healthier version of what you would get if you went out for dinner. The tofu is colored with turmeric, which is best known for its bright yellow color. It is also known for its anti-inflammatory properties and other health benefits.

When you make these burritos at home you have the advantage of adding more vegetables and using products that are lower in fat and higher in fiber. A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Turn Back Time on Heart Disease

Did you know that in less than 30 days from now you could have seriously changed the course of your health?

A study conducted last year and published in the Journal of Applied Physiology demonstrated that participants who went on a high fiber, low-fat diet and walked for a full 60 minutes per day drastically improved their health. About half of the test subjects reversed their likelihood of developing type 2 diabetes, high blood pressure, and high cholesterol.

So the real question is, with such a small trade off in increased walking and proper nutrition what are you waiting for? Losing weight through exercise and nutrition is not only a great way to improve your physique, but essential to improving your quality of life.

Heighten your Motivation

A few weeks ago I suggested you make a list of compelling motivators to help develop willpower. Today I want to help you make these motivators even stronger so in moments of temptation you may be able to resist.  So how do you do this?

A Unique Combination of Ingredients

A salad with added fruit always makes a fun way to have your vegetables. Asian Spinach Salad with Orange and Avocado mixes up unique flavors and textures to make a delicious, low-calorie salad. This salad is filled with healthy fats from the avocado and gets 5 grams of fiber from the combination of the spinach and orange. For lunch or dinner this salad will be enjoyed by all.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry When the seasons change so can this salad - try strawberries, grapes or other seasonal fruits that you enjoy to make this salad all year long.

Photo by Lisa Hubbard

What's a Healthy Weight for Your Age?

The "Baby Boomers" are struggling harder with their weight as each birthday comes and goes.  And this struggle certainly doesn't exclude the younger generations.

But maybe we shouldn't strive to be at our high school weight. What you want is a healthy weight. Doctors typically utilize the

Burgers for All

Chicken Apple Burgers are easy to make and taste great. Adding the apple and cranberries gives this burger a sweet flavor without adding fat. By using a whole wheat bun, instead of a regular one, you help add fiber to this dish, helping it top out at 8 grams per serving. This is sure to be a dish that everyone will enjoy.

You can make the burgers in advance and they will stay in the refrigerator, covered, for up to 2 weeks. They can also be frozen so you have a healthy meal on hand. A nutritional profile of this recipe is available. This recipe was analyzed using whole wheat hamburger buns. Remember to save this recipe to your Nutrition Data Pantry.

Woes of Emotional Eating

Everyone eats in response to emotions now and then, but when it becomes habitual and prevents you from achieving your weight loss goals it's time to address the issue.

So how does a person overcome emotional eating?

Exercise is Medicine

Did you know that your doctor may soon be writing you a prescription for 5 days a week of 30 minutes of resistance exercise and 10 minutes of stretching?

If the American Medical Association and the American College of Sports Medicine has its way physical activity will now be recommended by physicians to patients. Each doctor will speak with their patients about the benefits of exercise and how it can improve your overall health and well-being. They will consul you on what your options are and on how you should start out.

This may be the kickstart you need to get going on a fitness routine, but then again why wait until this program goes into effect to improve your health?

Source: Fitness Business News, December 2007

Need a Fast Food Fix

It's not something to do often, but occasionally the urge for fast-food arises. When it does, you don't have to ignore it, to only later have a binge. You can make healthy fast-food choices if you have the right information. Here are some fast-food tips to help you make good choices, enjoy your meal, and keep to your weight loss plan.

Planning Healthy Meals - Part 2

Today I am giving a few more helpful tips to aid you with planning healthy meals:

Super Easy Soup

Need something hot and in a hurry? Beet and Ginger Soup is the way to go. This soup only takes minutes to make when using canned beets. The added bonus - this soup is low in calories and fat and high in fiber. For a shack, lunch or dinner this soup will definitely become a part of your weight loss plan.

A nutritional profile of this recipe is available. Remember to save this recipe to your Nutrition Data Pantry.

Stay Safe: Cardio Abusers Have Been Warned!

What do most people do to get ready for a 45 minute, non-stop cardio session?

Nothing! That's right; they just head outside or hop on a treadmill and start running. No warm-up needed I guess…

Unfortunately, these people will have to endure

Planning Healthy Meals - Part 1

Last week I mentioned a mistake dieters frequently make by not planning their meals appropriately. One client said she just simply didn’t know how to do it. So here are some tips for effective planning: