Thursday, November 4, 2010
Turkey Wrap
Tip: Ditching the bun in any recipe is a great way to save calories
Ingredients:
Weight Loss Recipes Amount per Serving: 230 Calories, 41 g Protein, 9 g carbohydrates, 1 g Fiber, 3.5 g fat,1 g saturated fat, 70 mg cholesterol, 450 mg sodium
Ingredients:
- 6 oz 99 percent lean ground turkey breast
- 2 leaves butter lettuce
- 8 thin slices cucumber
- 2 tbsp fresh alfalfa sprouts
- 2 tbsp fresh bean sprouts
- 2 tbsp low-fat Galeos Miso Caesar dressing
- Heat grill. Form turkey into patty, about 4½” in diameter. Season patty with salt and black pepper to taste and grill 3 to 4 minutes on each side.
- Cut patty in half and place each half in center of one of the lettuce leaves.
- Top burgers with cucumber, alfalfa sprouts, and bean sprouts, Drizzle with dressing and wrap lettuce around burgers and vegetables.
Weight Loss Recipes Amount per Serving: 230 Calories, 41 g Protein, 9 g carbohydrates, 1 g Fiber, 3.5 g fat,1 g saturated fat, 70 mg cholesterol, 450 mg sodium
Wednesday, November 3, 2010
The Feasting Season - How to Cope
Little Reminders that Make a BIG Difference
Fasten Your WLS Safety Belt
Even if you are not planning to do the 5 Day Pouch Test this week or any time soon there are things we can learn from it that help keep us on track, particularly during the feasting season. Think of it this way: When you get in your automobile to drive someplace a little reminder light illuminates on the dashboard to
Weight Loss Strategies
Find out which foods help you blast fat, and get expert-approved tips for making diet changes that last
A healthy body starts with a healthy diet. Switching to nutritious, homemade food can be overwhelming initially, but whit our easy tips and simple guidelines, anyone can make the transition to a healthy eater. Take time to familiarize yourself with the eating plan. And then get ready to look and feel your best!
Best Foods for Best Results
Check out the Diet Pyramid for an easy visual reference of what to eat on a daily basis
4 Servings
Fruits and Vegetables
At least half of your servings should be veggies, the rest fruits. Eat a vegetable salad most days and enjoy at least one fruit and one veggie daily.
3 Servings
Protein Foods
Choose from three types of protein: animal, vegetarian, and low-fat or fat-free dairy. Aim for a serving at meals and half a serving with snacks.
2 Servings
Whole Grains
Whole grains undergo very little processing, so they retain nutrients. Buy breads with at least 2 g of fiber per serving and cereals with at least 5 g.
1 Servings
The extras
You’re allotted 200 calories a day for healthy fats and condiments. Spend these choices—don’t squander them on foods like candy or sweets.
You can transform your body. The pyramid (opposite) shows you which foods to focus on—and which to limit. In addition to following the serving guidelines, it is helpful to remember that 45 percent of your daily calories should come from carbohydrates, 30 percent from protein, and 25 percent from fats.
The eating plan is sensible, healthy, and flexible—and can be maintained for the rest of your lift. This is a lifestyle, not a diet. What makes it work are the principles of calorie control, carbohydrate modification, fat-intake reduction, and lean protein intake (which helps control hunger). You get to eat three meals and two snacks each day, so you never feel hungry or deprived. The program encourages you to enjoy an array of fresh, wholesome foods that vary in color and texture. Natural, unprocessed foods are an important part of the processed foods and also contain more fiber, which keeps hunger at bay longer. Below you’ll find strategies and tips to maximize your weight loss .
Calorie budgets
Though the calorie budgets are based on comprehensive body composition calculations as well as metabolic testing, a rule of thumb for those at home is that most people need a daily caloric range somewhere between 7 and 10 calories per pound for long-term weight loss success, or a minimum of 1,100 calories per day. To find out your caloric needs by weight. Check out the formula at below.
Calorie Guidelines
The simple math on how many calories you need each day for weight loss
If you weight
Don’t skip meals
Skipping meals can actually contribute to weight gain, not loss. It has other negative health impacts: A study showed that people who skipped meals and ate all their calories at one nightly meal had unhealthy changes in their metabolism, similar to blood sugar levels observed in diabetics. Non-meal skippers consumed the same number of calories each day, but the calories were distributed more evenly throughout the day at three regular meal intervals. They maintained health blood sugar levels.
Write it down
Though you are required to keep food journals, this is one practice that most you follow for life. You continue to use a food journal. Keep track of your food intake and exercise with the 2-week journal starting on (Link). By writing things down, you’ll learn to recognize appetite-stimulating foods (usually processed foods with high starch, sugar, or fat content) and trigger foods.
Quality calories
Like most overweight Americans, you have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds. Here are some of the problems in the average diet:
A healthy body starts with a healthy diet. Switching to nutritious, homemade food can be overwhelming initially, but whit our easy tips and simple guidelines, anyone can make the transition to a healthy eater. Take time to familiarize yourself with the eating plan. And then get ready to look and feel your best!
Best Foods for Best Results
Check out the Diet Pyramid for an easy visual reference of what to eat on a daily basis
4 Servings
Fruits and Vegetables
At least half of your servings should be veggies, the rest fruits. Eat a vegetable salad most days and enjoy at least one fruit and one veggie daily.
3 Servings
Protein Foods
Choose from three types of protein: animal, vegetarian, and low-fat or fat-free dairy. Aim for a serving at meals and half a serving with snacks.
2 Servings
Whole Grains
Whole grains undergo very little processing, so they retain nutrients. Buy breads with at least 2 g of fiber per serving and cereals with at least 5 g.
1 Servings
The extras
You’re allotted 200 calories a day for healthy fats and condiments. Spend these choices—don’t squander them on foods like candy or sweets.
You can transform your body. The pyramid (opposite) shows you which foods to focus on—and which to limit. In addition to following the serving guidelines, it is helpful to remember that 45 percent of your daily calories should come from carbohydrates, 30 percent from protein, and 25 percent from fats.
The eating plan is sensible, healthy, and flexible—and can be maintained for the rest of your lift. This is a lifestyle, not a diet. What makes it work are the principles of calorie control, carbohydrate modification, fat-intake reduction, and lean protein intake (which helps control hunger). You get to eat three meals and two snacks each day, so you never feel hungry or deprived. The program encourages you to enjoy an array of fresh, wholesome foods that vary in color and texture. Natural, unprocessed foods are an important part of the processed foods and also contain more fiber, which keeps hunger at bay longer. Below you’ll find strategies and tips to maximize your weight loss .
Calorie budgets
Though the calorie budgets are based on comprehensive body composition calculations as well as metabolic testing, a rule of thumb for those at home is that most people need a daily caloric range somewhere between 7 and 10 calories per pound for long-term weight loss success, or a minimum of 1,100 calories per day. To find out your caloric needs by weight. Check out the formula at below.
Calorie Guidelines
The simple math on how many calories you need each day for weight loss
If you weight
- < 160 lbs eat about 1,100 calories a day
- 160-300 lbs your present weight *7 = your daily calories needs
- > 300 lbs eat around 2,100 calories a day
Don’t skip meals
Skipping meals can actually contribute to weight gain, not loss. It has other negative health impacts: A study showed that people who skipped meals and ate all their calories at one nightly meal had unhealthy changes in their metabolism, similar to blood sugar levels observed in diabetics. Non-meal skippers consumed the same number of calories each day, but the calories were distributed more evenly throughout the day at three regular meal intervals. They maintained health blood sugar levels.
Write it down
Though you are required to keep food journals, this is one practice that most you follow for life. You continue to use a food journal. Keep track of your food intake and exercise with the 2-week journal starting on (Link). By writing things down, you’ll learn to recognize appetite-stimulating foods (usually processed foods with high starch, sugar, or fat content) and trigger foods.
Quality calories
Like most overweight Americans, you have a history of eating and drinking the wrong types of food and beverages, and consuming too little of the right kinds. Here are some of the problems in the average diet:
- Red meat, fast foods, and processed foods eaten all day long
- Loads of cholesterol, salt, and sugar
- Drink of choice: soda
- Chaotic schedules resulting in skipped meals
- Veggie-load in every way possible
- Amp up their fruit intake by skipping sugary juices and adding fresh fruit to smoothies
- Love and pronounce quinoa, It’s a grain and a protein
- Eat lean cuts of meal and poultry
- Eat sandwiches with one slice of Ezekiel bread, which is full of fiber
- Select whole grains such as brown rice and whole wheat noodles
- Eat fish several times a week
- Minimize consumption of red meat and high-fat dairy foods
Berry Mixed Green Salad with Grilled Chicken
Tip: If they’re in season and on sale, try raspberries instead of strawberries.
Ingredients:
Weight Loss Recipes Amount per Serving: 242 Calories, 30 g Protein, 13 g carbohydrates, 3 g Fiber, 8 g fat, 2 g saturated fat, 71 mg cholesterol, 225 mg sodium
Ingredients:
- 12 cups mixed baby greens
- 1½ cups hulled, sliced strawberries
- 1½ oz very finely crumbled goat cheese
- 6 tbsp light raspberry vinaigrette
- 1 lb lean grilled chicken breast, sliced
- Combine greens, strawberries, and cheese in large bowl.
- Pour vinaigrette over mixture and toss.
- Divide salad among 4 dinner plates or large salad bowls. Top each with one-fourth of chicken (about 4 oz) and serve.
Weight Loss Recipes Amount per Serving: 242 Calories, 30 g Protein, 13 g carbohydrates, 3 g Fiber, 8 g fat, 2 g saturated fat, 71 mg cholesterol, 225 mg sodium
Tuesday, November 2, 2010
Slim down your fast food
Cruising the drive-through or food court doesn’t have to lead to a supersize you, thanks to a number of waistline-friendly options popping up on fast food menus. The tricky part? Spotting them among the seemingly healthy picks. These choices will keep you from consuming hundreds of extra calories—and packing inches onto your hips.
The best and worst menu picks
BURGER KING | CHILI'S | KFC | McDONALD'S | PANDA EXPRESS | PANERA BREAD | TACO BELL |
Instead of Tendergrill, Chicken, Sandwich (490 calories, 21 g fat) | Instead of Caesar Salad with Spicy Garlic and Lime Grilled Shrimp (980 calories, 77 g fat) | Instead of Original Recipe Chicken Breast, potato wedges, and coleslaw (800 calories, 43 g fat) | Instead of Premium Southwest Salad with Crispy Chicken and Creamy Southwest Dressing (530 calories, 26 g fat) | Instead of Orange Chicken and an order of with rice (975 calories, 32 g fat) | Instead of Sierra Turkey Sandwich on Asiago Cheese Focaccia (970 calories 54 g fat) | Instead of Chicken Fiesta Taco Salad (780 calories 36 g fat) |
HAVE Whopper Junior (hold the mayo) and a side of BK Fresh Apple “Fries” With Caramel Sauce (360 calories, 13 g fat) | HAVE Spicy Garlic and Lime Grilled Shrimp, a house side salad, and black beans with pico de gallo (520 calories, 25 g fat) | HAVE Original Recipe Chicken Breast (remove the skin), mashed potatoes with gravy, and green beans (320 calories, 9 g fat) | HAVE Premium Asian Salad with Grilled Chicken and Low-Fat Sesame Ginger Dressing (390 calories, 13 g fat) | HAVE Egg Flower Soup, Beef with Broccoli, and a half order of white rice (473 calories, 12 g fat) | HAVE Half a smoked Turkey Breast Sandwich, a small cup of creamy tomato soup, and a small fruit cup (520 calories 24 g fat) | HAVE Fresco Chicken Burrito Supreme and a side of Mexican rice (440 calories, 11 g fat) |
SAVE: 130 calories, 8 g fat | SAVE: 460 calories, 52 g fat | SAVE: 480 calories, 34 g fat | SAVE: 140 calories, 13 g fat | SAVE: 502 calories, 20 g fat | SAVE: 450 calories, 30 g fat | SAVE: 340 calories, 25 g fat |
Salad Niçoise
Be creative: Substitute cherry tomatoes for bell pepper or use grilled tuna rather than canned.
Ingredients:
Weight Loss Recipes Amount per Serving: 200 Calories, 15 g Protein, 23 g carbohydrates, 6 g Fiber, 6 g fat, 2 g saturated fat, 100 mg cholesterol, 260 mg sodium
Ingredients:
- ½ lb (4-5 cups) mixed baby greens
- 4 oz sweet potato, cooked and cut into 1” cubes
- 8 oz green beans, cooked and cut into 1½” lengths
- ½ cup roasted red bell pepper
- 2 hard-boiled eggs, quartered
- ¼ cup black olives, sliced
- 4 anchovy fillets
- 6 oz water-packed tuna, drained
- ¼ cup Galeos Vinaigrette
- Arrange greens, sweet potato, green beans. bell pepper, eggs, olives, anchovies, and tuna on plates. Drizzle with dressing.
Weight Loss Recipes Amount per Serving: 200 Calories, 15 g Protein, 23 g carbohydrates, 6 g Fiber, 6 g fat, 2 g saturated fat, 100 mg cholesterol, 260 mg sodium
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