Archive for April, 2014

FOOD THAT MAKES YOU LOSE WEIGHT?

A client of mine recently lost weight in an extraordinary 20121214-024758way: She changed her diet and started eating magical foods………foods that made her feel VERY full. And because these mystical, filling foods made her feel incredibly satiated, she started eating less and voilà……….10 pounds dropped off. Her secret? FIBER.

Fiber IS magical because it makes you feel fuller. Like my client, all you need to do is tweak your diet: Get rid of white bread and make that bread 100% whole wheat; add fresh berries and a sprinkle of nuts to plain yogurt or even salads; eat things like bran, quinoa,  fruits and vegetables. Finally……..add beans to soups, salads, stews or experiment and make a bean dish or bean salad.

The last nutrient to seal the deal is WATER. Drink plenty of water and let the magic begin.

Two last things:
1. Putting the fullness aside, fiber has fabulous health benefits: it lowers cholesterol (soluble fiber) and keeps you regular (insoluble fiber).
2. I’ve been preaching the “fiber is filling” message to everyone and anyone who will listen to me  for YEARS. My client  encouraged me to write this blog saying “…..you can use me as the pathetic client who didn’t ‘hear’ it until I tried it!”

You should try it, too! IT WORKS!

 

 

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ARUGULA, BLOOD ORANGE, AND BLUE CHEESE SALAD

Arugula, Blood Orange and Blue Cheese Salad (serves 6)

This is a wonderful combination of flavors! If you are not a fan of blue cheese, substitute it with feta cheese. For a healhtier option, try the lower-fat versions.

ingredients Arugula Salad

10 cups arugula (about 6 ounces)

¼ cup blue cheese, crumbled

4 blood oranges, peeled, segmented and chopped

¼ cup extra-virgin olive oil

¼ cup freshly squeezed lemon juice

salt and pepper to taste

directions

In a large bowl, combine the arugula, blue cheese and orange segments. Pour the oil and lemon juice over the salad; toss to blend. Season with salt and pepper to taste.

(Adapted from a recipe found in “Food & Nutrition Magazine”, March/April 2014)

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DITCH THE DOUBLE STANDARD!

While my husband and I don’t see eye to eye on this issue, I believe that there is a double standard when it comes to using the same adjective for men and women. Take this word:

AGGRESSIVE

When we use the word “aggressive” to describe a man, it doesn’t have the same negative connotation as it does when describing a woman. Right?!

The same applies to another word:

MUSCULAR

When we think of a muscular man, he’s “lean”, “cut” or “ripped”.

But a woman can’t be muscular, can she? A muscular  Michelle-Obama-Toned-Armswoman, after all is, “butch”, or “bulky” or “unfeminine”. No, no……for women, we use the word “TONED”. (ie, Michelle Obama’s “toned arms”.)

Here’s the funny thing……..there really is no such thing as being “toned”. You have muscle definition (what most people would consider  to be “toned”) for two reasons:

1. The muscle is developed AND

2. There’s not a lot of fat around the muscle so you can see it.

Therefore, women can be lean AND muscular!

So screw the double standard, ladies. Go out and lift some weights. Get strong, develop your muscles, and become gloriously muscular! And with those newfound muscles, you might as well be a little aggressive too! (hee hee)

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CINNAMON-SPICED COUSCOUS WITH ALMONDS AND GOLDEN RAISINS

This recipe has wonderful spices and great texture!

FNM_100110-Weeknight-Dinners-047_s4x3.jpg.rend.sni12col.landscapeingredients

¾  t ground cinnamon, divided

1 t ground ginger

¼ t freshly ground pepper

4 medium carrots, thinly sliced

1 cup couscous, preferably whole wheat

2 ½ cups low-sodium chicken broth

1 T olive oil

¼ cup sliced almonds

¼ cup golden raisins

4 scallions, white and light green parts only, roughly chopped

1/2 cup roughly chopped fresh cilantro, plus more for topping

directions

Bring 2 ½ cups of broth to a boil in medium saucepan over medium-high heat. Add ½ teaspoon cinnamon, the ginger and pepper. Add the carrots and cook until crisp-tender, 3 to 4 minutes. Drain the carrots, reserving the cooking liquid.

Put the couscous into the empty saucepan; pour 1 cup of the hot cooking liquid on top. Stir, then cover tightly and let sit 5 minutes. Fluff the couscous with a fork.

Meanwhile, heat the olive oil in a medium skillet over medium-high heat. Add the almonds, raisins, scallions and the remaining ¼ teaspoon cinnamon. Cook, stirring, until the nuts are toasted, 2 to 3 minutes.

Add this mixture to the couscous. Then add the carrots and stir to combine. Sprinkle with the cilantro and serve

 

(Adpated from a recipe found foodnetwork.com)

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CAULIFLOWER SOUP, ITALIAN STYLE

I love this recipe because it has a few, simple ingredients, is light, and doesn’t take much time to make. If you like cauliflower, you must try this one…..it’s a celebration of cauliflower! mutli-colored-cauliflower-horiz

ingredients

1 T extra-virgin olive oil

1 large onion, chopped

1 T minced garlic

¼- ½ t hot red pepper flakes, or to taste

1 medium head of cauliflower, broken or cut into small florets

salt and freshly ground pepper

1 quart lower sodium vegetable or chicken stock

grated Parmesan

directions

Heat the olive oil in a large saucepan or stockpot. When hot, add the onion and cook, stirring occasionally, until it softens and just begins to brown, about 10 minutes.

Add the garlic, red pepper, and cauliflower, stirring until the cauliflower glistens, 3-5 minutes. Season with salt and pepper. Add the stock and stir. Bring to a boil over high heat, then adjust the heat so the mixture simmers. Cook until the cauliflower is tender but not falling apart, about 15 minutes.

Taste and adjust the seasoning. Drizzle with olive oil. Spoon into bowls and sprinkle with grated Parmesan.

(Adapted from a recipe found in Mark Bittman’s cookbook, “How to Cook Everything Vegetarian”)

 

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WHY NOT SHAKE YOUR GROVE THING?

Why do people avoid exercise? Here are the top 2 reasons 78315885that I keep seeing:

1.” I HAVE NO TIME”

2. “I HATE IT”

Point 1: You have no time.

You’re probably thinking you need a good 30-40 minutes for exercise. You don’t. 15 minutes will do—especially when you’re starting out. We all can find 15 minutes……either before work, after lunch, and before or after dinner. The real roadblock is thinking that you need more time—that’s why you’re not doing it. Change your mindset and understand that 15 minutes, while not ideal, WILL make a difference.

Point 2: You hate it

If you hate exercise, you’re probably doing the wrong exercise. So many people have treadmills, exercise bikes and elliptical trainers in their homes that are glorified coat racks. You will never be able to consistently do something you don’t like. Instead of dwelling on this, move on and think about what you do enjoy. If the treadmill makes you sick, but going for a walk and listening to music suits you, do that! If you hate that stationary bike, but love to dance, put some music on and DANCE, DANCE, DANCE!

Regardless of what you do, moving will give you a great sense of well-being. Once you get on the 15-minute roll doing what you like, you might even want to increase the frequency or the amount of time you spend shaking your grove thing!

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THOSE COMPLICATED “CONS”

When you have to make a decision and want to weigh the 5e7ad6db0a52ce11a3df7a5dc984d3f6a6c49333_largepros and cons, I say……screw the “pros”…….focus, instead, on which negative consequence you feel that you can better live with.

I have a diabetic client who doesn’t drink, smoke, or do drugs. Instead, his passion is food. Unfortunately, this is contributing to his poor health. To change his lifestyle would greatly impact his quality of life. However, not controlling his blood sugar will also have tremendous consequences for him in the future. Only he can figure out which “con” he can best live with.

The “pros” are no-brainers. But boy, those “cons” can be mighty complicated. That’s why you need to look there first.

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