Wednesday, August 12, 2009
Thursday, October 23, 2008
Daily Inspiration
Freedom is choosing your responsibility. It's not having no responsibilities; it's choosing the ones you want.
—Toni Morrison
—Toni Morrison
Wednesday, October 15, 2008
Daily Inspiration
I have, despite all disillusionment, never, never allowed myself to feel like giving up. This is my message today; it is not worthy of a human being to give up.
—Alva Myrdal
—Alva Myrdal
Monday, October 13, 2008
Seven Steps to Permanent Weight Loss
Step 1. Make Sure You're Ready for Change
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.
Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.
Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.
Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."
Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.
Of course you want to lose weight-that's why you are reading this-but in order to make a life plan you can stick with, you must be ready-truly ready-to make the commitment. Losing weight will take some time and effort, and it will require you to make some sacrifices. (If it were easy, everyone would be thin!) The first step is to make sure you're ready to get started.
Step 2. Set Goals
The next step on your weight-loss journey is to decide what kind of weight loss makes sense for you. Weigh in, assess your eating habits and make a game plan. That will include long-term goals and more immediate goals too.
Step 3. Track Yourself
Self-awareness is self-motivation: by keeping track of your behavior, you motivate yourself to change because you become more accountable. Track yourself with a food diary and exercise log-some of the most powerful tools for managing your weight.
Step 4. Eat Mindfully
Healthy eating means getting a variety of foods in moderation-not making any food forbidden, but not going overboard on those rich foods that were once special-occasion indulgences. Eat mindfully by knowing the foods that make weight loss easier, and understanding key healthy-eating principles.
Step 5. Commit to Move More
Exercise makes weight loss much easier-but more important, people who move more are more likely to keep the pounds off. No matter where you're at now, you can become "an exercise person."
Step 6. Get Support
Losing weight is challenging-we can't expect to do it alone. As you make your way through losing weight, you'll need to cultivate a network of friends, family, co-workers, professionals and like-minded dieters.
Step 7. Have a Long-Term Plan
As you reach your weight-loss goals, you're ready for the final step: creating a long-term strategy that will help your successes stick for good.
Starting Your Food Diary
How to track what you eat for weight-loss success.
Start by writing down everything you eat and drink today. A few ground rules:
Keep it handy. Take your food diary with you everywhere, so it's always at the ready whenever an eating opportunity presents itself (say, that sliver of cake at a surprise office birthday celebration). For convenience, you can also use a small notepad to write down what you eat, then enter the list in your diary later.
Write it right after you bite it. That way, you won't forget anything, especially quantities. Don't forget condiments, like that pat of butter on your green beans. Be sure to include those "incidental" nibbles that are notoriously easy to overlook — like that last quarter of a grilled-cheese sandwich you polished off when your child left it on her plate, or that mini candy bar from the jar on your co-worker's desk.
Be specific. Record the type and amount of food in as much detail as possible, especially portion sizes; list "10 crackers," rather than "a handful," or "2 cups popcorn" rather than "small bowl."
Record calories. Look up the calorie value of the foods and drinks you've had today, making sure to adjust for the portion size. For example, if that portion of ham in your sandwich at lunch was larger than the 1-ounce-slice serving listed, make sure to adjust the calories accordingly. If you can't find a food you've eaten on the list, check food labels or other standard calorie-counting guides.
It's better to add up the calories as you go, rather than waiting until later; that way you'll have a running tally of what you've eaten. But if you don't have time to do the math each time, don't sweat it. Do the best you can, and add up the numbers at the end of the day.
Do I Have to Write Everything Down?
There's no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there's also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't. Food diaries are so important, we consider them essential. You'll see why in just a day or two.
If you're feeling overwhelmed at the idea of a food diary, you're probably someone who will benefit the most from this kind of approach. It might be the first time that you've stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.
Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You'll notice you eat many of the same foods from day to day, so you won't have to look up their calories every time. (Your previous days' diary entries will serve as a handy reference for calorie counts too.) You'll quickly memorize the calorie counts in your staples — about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.
Courtesy of EatingWell.com
Start by writing down everything you eat and drink today. A few ground rules:
Keep it handy. Take your food diary with you everywhere, so it's always at the ready whenever an eating opportunity presents itself (say, that sliver of cake at a surprise office birthday celebration). For convenience, you can also use a small notepad to write down what you eat, then enter the list in your diary later.
Write it right after you bite it. That way, you won't forget anything, especially quantities. Don't forget condiments, like that pat of butter on your green beans. Be sure to include those "incidental" nibbles that are notoriously easy to overlook — like that last quarter of a grilled-cheese sandwich you polished off when your child left it on her plate, or that mini candy bar from the jar on your co-worker's desk.
Be specific. Record the type and amount of food in as much detail as possible, especially portion sizes; list "10 crackers," rather than "a handful," or "2 cups popcorn" rather than "small bowl."
Record calories. Look up the calorie value of the foods and drinks you've had today, making sure to adjust for the portion size. For example, if that portion of ham in your sandwich at lunch was larger than the 1-ounce-slice serving listed, make sure to adjust the calories accordingly. If you can't find a food you've eaten on the list, check food labels or other standard calorie-counting guides.
It's better to add up the calories as you go, rather than waiting until later; that way you'll have a running tally of what you've eaten. But if you don't have time to do the math each time, don't sweat it. Do the best you can, and add up the numbers at the end of the day.
Do I Have to Write Everything Down?
There's no denying that keeping a food diary takes time, especially in the beginning as you learn the ropes. But there's also no denying that it really works. Simply put, studies show that people who use food diaries tend to lose more weight and keep it off longer than those who don't. Food diaries are so important, we consider them essential. You'll see why in just a day or two.
If you're feeling overwhelmed at the idea of a food diary, you're probably someone who will benefit the most from this kind of approach. It might be the first time that you've stepped back and really paid attention to your daily eating behavior, and you might be amazed at what it shows you about yourself.
Keep in mind that like all habits, recording in your food diary will get easier over time, as it becomes instinctive. You'll notice you eat many of the same foods from day to day, so you won't have to look up their calories every time. (Your previous days' diary entries will serve as a handy reference for calorie counts too.) You'll quickly memorize the calorie counts in your staples — about 70 in half an English muffin, 140 if you eat the whole thing, 35 more if you spread on a pat of butter.
Courtesy of EatingWell.com
Tuesday, September 30, 2008
Oven-Fried Zucchini Sticks
Oven-Fried Zucchini Sticks
Makes 4 servings
Ingredients
Canola oil cooking spray½ cup whole-wheat flour½ cup all-purpose flour2 tablespoons cornmeal1 teaspoon salt½ teaspoon freshly ground pepper1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch sticks2 large egg whites, lightly beaten
Oven-Fried Zucchini Sticks Ingredients Cont.
Instructions
Makes 4 servings
Ingredients
Canola oil cooking spray½ cup whole-wheat flour½ cup all-purpose flour2 tablespoons cornmeal1 teaspoon salt½ teaspoon freshly ground pepper1 ½ pounds zucchini (about 3 medium), cut into ½-by-3-inch sticks2 large egg whites, lightly beaten
Oven-Fried Zucchini Sticks Ingredients Cont.
Instructions
1. Preheat oven to 475°F. Coat a large baking sheet with cooking spray. 2. Combine whole-wheat flour, all-purpose flour, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray. Bake on the center rack for 7 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 5 minutes more. Serve hot.
Oven-Fried Zucchini Sticks Instructions Cont.
Oven-Fried Zucchini Sticks Nutrition Information
Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Nutrition bonus: Vitamin C (48% daily value), Potassium (15% dv).1 1/2 Carbohydrate ServingExchanges: 1 starch, 1 1/2 vegetable
Oven-Fried Zucchini Sticks Instructions Cont.
Oven-Fried Zucchini Sticks Nutrition Information
Per serving: 108 calories; 1 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 22 g carbohydrate; 6 g protein; 4 g fiber; 427 mg sodium; 524 mg potassium. Nutrition bonus: Vitamin C (48% daily value), Potassium (15% dv).1 1/2 Carbohydrate ServingExchanges: 1 starch, 1 1/2 vegetable
The EatingWell Tuna Melt
Makes 4 servings
Ingredients
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley⅛ teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced½ cup shredded sharp Cheddar cheese
The EatingWell Tuna Melt Ingredients Cont.
The EatingWell Tuna Melt Instructions
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
The EatingWell Tuna Melt Instructions Cont.
The EatingWell Tuna Melt Tips
Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
The EatingWell Tuna Melt Tips Cont.
The EatingWell Tuna Melt Nutrition Information
Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A & Vitamin C (20% daily value).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
Ingredients
4 slices whole-wheat bread2 6-ounce cans chunk light tuna (see Ingredient note), drained1 medium shallot, minced (2 tablespoons)2 tablespoons reduced-fat mayonnaise1 tablespoon lemon juice1 tablespoon minced flat-leaf parsley⅛ teaspoon saltDash of hot sauce, such as TabascoFreshly ground pepper to taste2 tomatoes, sliced½ cup shredded sharp Cheddar cheese
The EatingWell Tuna Melt Ingredients Cont.
The EatingWell Tuna Melt Instructions
1. Preheat the broiler.2. Toast bread in a toaster.3. Combine tuna, shallot, mayonnaise, lemon juice, parsley, salt, hot sauce and pepper in a medium bowl. Spread 1/4 cup of the tuna mixture on each slice of toast; top with tomato slices and 2 tablespoons cheese. Place sandwiches on a baking sheet and broil until the cheese is bubbling and golden brown, 3 to 5 minutes. Serve immediately.
The EatingWell Tuna Melt Instructions Cont.
The EatingWell Tuna Melt Tips
Ingredient Note: Canned white tuna comes from the large albacore and can be high in mercury content. Chunk light, on the other hand, which comes from smaller fish, skipjack or yellowfin, is best for health-conscious eaters. According to a recent study, canned white tuna samples averaged about 315 percent more mercury than chunk light tuna samples.
The EatingWell Tuna Melt Tips Cont.
The EatingWell Tuna Melt Nutrition Information
Per serving: 264 calories; 7 g fat (3 g sat, 1 g mono); 68 mg cholesterol; 19 g carbohydrate; 31 g protein; 3 g fiber; 403 mg sodium; 274 mg potassium.Nutrition bonus: Vitamin A & Vitamin C (20% daily value).1 Carbohydrate ServingExchanges: 1 starch, 1/2 vegetable, 3 very lean meat, 1/2 high-fat meat
Crab Cake Burgers
Makes 6 servings
Ingredients
1 pound crabmeat 1 egg, lightly beaten½ cup panko breadcrumbs (see Note)¼ cup light mayonnaise2 tablespoons minced chives1 tablespoon Dijon mustard1 tablespoon lemon juice1 teaspoon celery seed1 teaspoon onion powder¼ teaspoon freshly ground pepper4 dashes hot sauce, such as Tabasco, or to taste1 tablespoon extra-virgin olive oil2 teaspoons unsalted butter
Crab Cake Burgers Ingredients Cont.
Crab Cake Burgers Instructions
1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.
Crab Cake Burgers Instructions Cont.
Crab Cake Burgers Tips
Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.
Crab Cake Burgers Tips Cont.
Crab Cake Burgers Nutrition Information
Per serving: 163 calories; 8 g fat (2 g sat, 3 g mono); 86 mg cholesterol; 6 g carbohydrate; 16 g protein; 0 g fiber; 350 mg sodium; 293 mg potassium.Nutrition bonus: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).1/2 Carbohydrate ServingExchanges: 1/2 starch, 2 very lean meat, 1 fat (mono)
Ingredients
1 pound crabmeat 1 egg, lightly beaten½ cup panko breadcrumbs (see Note)¼ cup light mayonnaise2 tablespoons minced chives1 tablespoon Dijon mustard1 tablespoon lemon juice1 teaspoon celery seed1 teaspoon onion powder¼ teaspoon freshly ground pepper4 dashes hot sauce, such as Tabasco, or to taste1 tablespoon extra-virgin olive oil2 teaspoons unsalted butter
Crab Cake Burgers Ingredients Cont.
Crab Cake Burgers Instructions
1. Mix crab, egg, breadcrumbs, mayonnaise, chives, mustard, lemon juice, celery seed, onion powder, pepper and hot sauce in a large bowl. Form into 6 patties.2. Heat oil and butter in a large nonstick skillet over medium heat until the butter stops foaming. Cook the patties until golden brown, about 4 minutes per side.
Crab Cake Burgers Instructions Cont.
Crab Cake Burgers Tips
Note: Panko breadcrumbs, also known as Japanese breadcrumbs or bread flakes, are coarser in texture than other dried breadcrumbs. They produce a crispy crust and are less likely to become soggy than finely ground breadcrumbs. Look for panko in the Asian food section of large supermarkets and in specialty Asian markets.
Crab Cake Burgers Tips Cont.
Crab Cake Burgers Nutrition Information
Per serving: 163 calories; 8 g fat (2 g sat, 3 g mono); 86 mg cholesterol; 6 g carbohydrate; 16 g protein; 0 g fiber; 350 mg sodium; 293 mg potassium.Nutrition bonus: Selenium (44% daily value), Zinc (20% dv), Vitamin C (15% dv).1/2 Carbohydrate ServingExchanges: 1/2 starch, 2 very lean meat, 1 fat (mono)
Daily Inspiration
There is greatness in doing something you hate for the sake of someone you love.
—Rabbi Shmuley
Boteach
—Rabbi Shmuley
BoteachSunday, September 14, 2008
Daily Inspiration
Never mind if you fall far short of the thing you want to do,--encourage your effort. If no one else will say it to you, say it to yourself. 'Not so bad.' It will make the next effort easier and better.
Monday, September 1, 2008
Healthy Recipe: Low-Carb Pancakes with Blackberry Syrup and Sausage
Pancakes:
1 cup soy flour
1/4 cup wheat flour
4 tsp baking powder
2 tbsp. low carb sweetener
1/4 teaspoon salt
3 eggs
1 1/2 cup half and half
3 tablespoons canola oil
1/2 teaspoon vanilla extract
Syrup:1 cup blackberries
1 - 2 tsp. butter
1/4 cup low carb syrup
12 sausage links
Pancake Preparation:(approximately 2.5 net carbs per pancake)
Beat oil, eggs, vanilla extract and half and half in a large bowl with a wire whip. Sift in dry ingredients and beat batter until smooth. Don't worry about over-mixing. Preheat large frying pan over medium-medium high heat. Spray pan liberally with canola cooking spray. Spoon a generous tablespoon of batter into pan making sure pancakes don't touch. Flip pancake when bubbles start to form on top. Cook about 2 minutes each side.
Syrup Preparation:Heat blackberries and butter over low heat. Mash berries with back of spoon. Add low-carb syrup and warm. Serve over pancakes or low carb French toast.
Yields 6 servings (3 pancakes each) with syrup and two links of sausage - approximately 9.5 net carbs per serving
Thursday, August 21, 2008
Daily Inspiration
If you haven't before, start having dreams. Have lots of them. Have great dreams, have small dreams.
—James B. Stewart
Sunday, July 27, 2008
Types of Fat..............
Let's take a closer look at the different types of fats:
Monounsaturated: These "good" fats are found mainly in plant sources, like nuts, avocados and olive, peanut and canola oils. They are liquid at room temperature.
Polyunsaturated: These fats, which include the healthy omega-3 fatty acids, are also found in plant oils such as safflower, sunflower, corn, flaxseed and canola oils, as well as in seafood.
Polyunsaturated fats are either liquid or soft at room temperature. Essential fatty acids — alpha-linolenic and linoleic acid — are also in the polyunsaturated group. These fats, which we need to get from the foods we eat, are necessary for the creation of cell walls and hormones in the body.
Saturated: These fats are found mostly in animal products. Red meat, poultry, cheese, butter and other dairy products are the main sources. Some plant products like palm, coconut and palm kernel oil are also saturated. These fats are solid at room temperature.
Trans-: This type of fat is formed when unsaturated vegetable oils are hydrogenated (or partially hydrogenated) to form solid, more stable fats. Hydrogen atoms are actually added to the oils. Trans-fats include margarine and shortening and are found in everything from crackers, cookies, doughnuts, frozen pie crusts, deep-fried foods, and foods with chocolate coatings.
Health Tip: Butter vs. Margarine
This debate has raged on for years. If you're looking for a healthy morning spread, avoid stick margarine.Choose a light, soft margarine or butter substitute that says "trans-fat free" on the package.
Butter lovers should use it sparingly to cut down on saturated fat.
Tip of the Day
You don't need to have a sugar-free diet, but reducing the amount of sugar you consume is a wise decision. Look for the following items on the ingredients label — they're all forms of sugar:
Corn syrup or high fructose corn syrup
Molasses
Honey
Fruit juice concentrate or fructose
Sugar — white, brown, raw or cane
Corn syrup or high fructose corn syrup
Molasses
Honey
Fruit juice concentrate or fructose
Sugar — white, brown, raw or cane
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