Posts Tagged ‘skinny’

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I’m excited to announce that two nutrition experts, whom I hold in high esteem, have jointly written a book entitled The Real Skinny: Appetite for Health’s 101 Fat Habits & Slim Solutions (Penguin). Julie Upton, MS, RDN, CSSD and Katherine Brooking, MS, RDN run the a great website and blog called Appetite For Health which is loaded with great information on health, nutrition and features new products and great deals that are health related.

Now on to their book. Truth be told, I’m not much of a fan of diet books in general. I guess that’s why I haven’t written one yet …don’t hold me to that, though! Ha! But The Real Skinny isn’t really a diet book, per say. It’s more of a book of solutions to common “fat traps” that we all fall into. Sure, there’s some neat recipes and a 14-day menu plan tucked inside, but what I liked most were the 101 Fat Habits and the Slim Solutions that Julie and Katherine offer. Take Fat Habit #61 for example. I’m a nighttime nosher, for sure. I have a degree in nutrition and should know better but as I always say, when it comes to lifestyle, knowledge is great but it’s what you do that counts! Nighttime nibbling, especially the just-open-a-bag-of-anything-and-start-eating habit is the worse. Eating late at night can really ratchet up the number of calories that your mind doesn’t even register because it’s not a “sit-down” meal. But it’s not just eating late at night that’s the problem. According to Upton and Brooking, “Studies show that distracted eaters gobble up more calories compared to non-distracted eaters, and those who watch TV and eat consume 20-100% more calories compared to individuals who eat without distractions. Even worse, distracted eaters reported being less satisfied.”

People who tend to eat late at night are at more risk of being overweight, having sleep disorders and the list goes on. So what’s the Real Skinny solution? Well Julie and Katherine give you eight to choose from including eating a fiber-rich dinner and eating dinner a little later so you are full and satisfied until bedtime. My favorite tip is keeping yourself busy. Think about it. Most of us just want to unwind – which translates to zoning out in front of the tube and keeping our hands and mouths busy by filling them with food. And of course, your ability to monitor what you eat and cut off eating when you are actually full goes out the window when watching TV. Find things to do or hit the hay early and get up earlier!

Julie and Katherine also offered some insight to their book that I thought I’d share with you.

Do you need diet foods to lose weight?

There are no “special” or “manufactured” foods required to lose and maintain a healthy weight. In fact, good-for-you unprocessed foods like fruits, veggies, whole grains and lean proteins are probably the best foods to help you lose weight.

Many dieters get stuck on using pricey unhealthy “health” foods: diet foods, sugar substitutes, diet sodas and other calorie-reduced items that aren’t necessary and they aren’t always associated with diet success. Some studies even suggest sugar substitutes interfere with the body’s natural mechanisms to regulate caloric intake. Use diet foods and beverages sparingly and be mindful that they alone, will not equal diet success. A recent statement from health organizations say that if you use sugar substitutes as a replacement for foods and beverages with added sugars, they can help you cut calories. We suggest using sugar substitutes sparingly and limiting diet beverages.

How do you recover when you totally blow your diet?

Chronic dieters often adhere to strict all-or-nothing diets that are too restrictive and unrealistic. It’s like trying to walk on a tightrope for life, which explains their lack of success. We all will eventually fall off. Instead of thinking of a strict eating plan that doesn’t fit your lifestyle, focus on strategies that you can, with a little work, realistically live with.
You need to expect slip-ups to happen when you’re losing weight, so how you deal with a bad day, week or month helps predict success. Individuals who can lose and maintain weight loss can be flexible enough with themselves to bounce back to healthy eating. Think: Life Happens or as I like to say, #$%! Happens! And start fresh tomorrow.
of meals and snacks, you need to only eat. When the brain is distracted, it takes significantly more calories to get the same level of satiety.

Is there a difference between food calories and liquid calories?

New research shows that we’re drinking a great proportion of our calories than ever before. In fact, one-quarter of the population drinks nearly 300 calories a day from sugary drinks like soda, fruit drinks, energy drinks, flavored water and gourmet coffee drinks. The problem with drinking our calories is that they’re less satisfying than when we eat foods, so we’re unlikely to eat less when we drink more calories. In addition, most beverages with calories get their calories from nothing other than sugar. This sugar is rapidly absorbed by the body and may increase risk for metabolic syndrome, type II diabetes and may increase hunger and cravings. It’s important to think before you drink.

You can purchase a copy of The Real Skinny and find out more about Appetite for Health by visiting Julie and Katherine’s website, http://www.AppforHealth.com .

Would you like to win a copy?? Hit me up in the comment section and tell me why you need this book! Most compelling story wins!!

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As seen in WebMD Real Life Nutrition

What’s standing in the way of having the body you always wanted? Maybe it’s your kitchen!

After visiting hundreds of patients in their homes, I’ve stumbled on one undeniable fact: skinny people “do kitchens” differently than those who aren’t so svelte. And it’s not just that thin folks spend more face time with their kitchens, it’s what’s in their “skinny kitchens” that’s dramatically different than their weight-challenged counterparts. The kitchen, as it turns out, contains secrets that are the linchpin to long-term success in managing weight and health. So what are these secrets? I’ve narrowed them down into four key areas. This week, I’ll let you in on secret #1.

Skinny Secret #1: Stock a Skinny Pantry

Fill your pantry and fridge with these essentials to keep hunger at bay, belly bulges busted, and metabolisms boosted:

Hunger and Calorie-Blockers:
High-protein breakfast foods like eggs and Greek yogurt keep hunger at bay for hours compared to carb-laden breakfast choices.

High-fiber foods such as whole grains, cold or hot breakfast cereals, dried fruits, and fresh and frozen veggies are all excellent ingredients that can be added to most dishes to pump-up fiber and diminish calories from being absorbed in the digestive track.

Go nuts! Studies on nuts, especially almonds and pistachios, show amazing hunger-busting and fat-shedding effects for those who add them to their diets. Two studies showed that substances in nuts increase fecal excretion of calories when a handful of them are added to the diet. In fact, 55-75% of calories provided by nuts may not be fully absorbed. Research has also demonstrated that people who add nuts to their diet stick to their diets longer and achieve greater weight loss than those who forgo these foods.

Belly Bulge Busters:
Whole grains: In a study from Tufts University of nearly 3000 men and women, researchers found that adults who ate three or more serving of whole grains and limited refined grain items to 1 serving or less had 10 percent less belly fat than those who didn’t eat this way.

Resistant starch (RS) food sources such as firm bananas, beans and lentils, potatoes, pasta, rice, and certain whole grains such as corn contain RS which increases glucagon-like peptide-1, a major appetite suppressant hormone. RS also helps make insulin work better and regulates blood sugar – the key essentials to stopping the accumulation of belly fat and reducing the risk of “dia-besity”.

MUFAS, also known as monounsaturated fatty acids, are found in such foods as avocado, almonds, olive oil, and canola oil. MUFAs help eliminate belly fat, especially in insulin-resistant individuals.

Anti-Bloat ingredients such as parsley, fennel, cabbage, watermelon, watercress, celery, and cucumber are not only low in calories but have unique properties that rid the body of unwanted excess fluid. Many of my bloated patients were poor water consumers when I first began to work with them. Ironically, drinking more water helps the body’s natural fluid regulators, the kidneys, do a better job of managing water balance.

Metabolism Boosters
Coffee & tea and less of me: Beverages that contain caffeine and antioxidants called catechins have been found to help burn calories through thermogenesis (the creation of heat). They counteract the decrease in metabolism that often accompanies weight loss efforts. The overall effect may be small (less than 50 calories a day burned) but this can add up to nearly 5 pounds on the scale in the course of a year. Combine this intervention with other metabolic boosters such as physical activity and proper rest and the fat-burning potential is substantial!

Poly wants a crack at her. Research shows that fruits like apples, pears, grapefruit, and grapes, long associated with helping to manage weight, are rich in naturally occurring plant chemicals called polyphenols. These polyphenol-rich fruits decrease skinny-phobe bacteria called firmicutes that accumulate in the gut and contribute to weight gain. These fruits also increase friendly bacteria called bacteriodetes that break down polyphenols into helpful substances that boost the body’s metabolism. In one study, people who drank Concord grape juice daily lost weight compared to a control group that consumed a sugar-sweetened grape beverage and gained weight. It’s possible that the polyphenols in the grape juice helped keep the weight off among the drinkers of unsweetened grape juice.

Hot stuff. There’s a spice that’s just dying to rev-up your fat-burning engine but rarely sees the light of day in culinarily impaired kitchen cabinets: hot peppers! Capsaicin is the active ingredient in hot peppers that boosts metabolism and decreases appetite – not only in the meal that it’s eaten in, but even for the next few meals, according to recent research. Capsaicin can be found in paprika, chili, and cayenne pepper powder, as well as dozens of other hot pepper varieties.

I’ve put some of these tips together in a killer egg salad sandwich for you. Hope you like it. What else do YOU put in your kitchen to help keep the pounds away? I’d love to hear about it in the comment section.

Hunger-Busting Egg Salad Sandwich

Servings: Makes 4 sandwiches
Ingredients:
6 large eggs, hard boiled
3 tablespoons plain Greek yogurt
1 tablespoon Dijon mustard
½ teaspoon cayenne pepper
½ teaspoon lemon juice
Salt and pepper to taste
2 stalks celery, washed and chopped
½ red onion, diced
2 tablespoons pistachios, chopped
2 tablespoons cilantro, chopped
4 large romaine lettuce leaves
8 slices of hi-fiber whole grain bread, toasted

Directions:
Place eggs in a pot and cover with cold water. Bring to a gentle boil. Turn off heat, cover, and let sit for seven minutes. Meanwhile, fill a bowl with ice and water. When eggs are finished cooking, place them in the ice bath for three minutes. Remove eggs and peel them and then place in a medium mixing bowl. Add yogurt, mustard, lemon juice, and hot pepper sauce along with salt and pepper. Mash mixture with a fork, being careful to leave some texture. Stir in celery, onion, pistachios, and cilantro. Taste and add more hot sauce if you want more of a kick.
Toast bread. Spread mixture onto a slice of toast. Place lettuce leaf on top and cover with another slice of toast. Repeat for remaining sandwiches.

The Skinny
293 Calories, 13.7g Total Fat, 3g Saturated Fat, 317mg Cholesterol, 25g Carbs, 8g Fiber,
20g Protein, 495 mg Sodium