Diet |

By admin, February 2, 2010 8:03 am

It can be hard living with diabetes, especially with the many eating restrictions that you could encounter. Instead of letting this overtake your life discover some great gourmet cooking recipes that are diabetic friendly.

A diagnosis of diabetes is a wake-up call that it’s time to make some lifestyle changes, such as losing weight, getting regular exercise and choosing a nutritious, well-balanced diet. But to many of the 24 million diabetics in this country, the mere thought of eliminating sweets and many processed foods from their diet connotes endless meals of flavorless, bland and boring foods. Can diabetics eat healthfully and also make it enjoyable? The answer is a resounding “yes,” says Chris Smith, author of The Diabetic Chef’s Year-Round Cookbook (American Diabetes Association). Smith uses fresh, seasonal ingredients to create healthy, interesting meals full of flavor for diabetics and everyone else at the table, while reducing the salt, sugar and fat that many have come to rely upon to add taste.

HEALTHY EATING FOR DIABETICS

Healthy options that will work with your diabetes.

Just like the rest of us, people with diabetes should eat nutritious meals that are low in fat (especially saturated and trans fat), moderate in salt and very sparing with sugar, while emphasizing whole grains, vegetables and fruit. However, because diabetics are at a greater risk for life-threatening complications such as hypertension, heart disease and stroke, it’s particularly important that they keep blood glucose control while maintaining normal levels of blood pressure and blood lipids (cholesterol). It can be challenging to do all that while still preparing food that is flavorful and appealing. I asked The Diabetic Chef to share his secrets for preparing foods appropriate for people with diabetes that are delicious enough for everyone to want to eat. Here are some of his best secrets…

HERBS & SPICES ARE ESSENTIAL

Liven up your meals with garden-fresh herbs, many of which are available year-round, even in supermarkets. Fresh herbs are densely packed with flavor. You can use herbs in a variety of ways throughout the seasons.

Fine herbs, such as thyme, oregano, dill, basil and chives, are usually available in the spring and summer. These should be added as a finish (at the end of the cooking process) to release their delicate flavors and aromatic qualities. “Use fresh basil with summer tomatoes and olive oil for pasta, or as a finish to a tomato sauce,” said Smith. “Use chives as a delicate finish to soups, salads and sauces.”
Hearty herbs (rosemary, sage), available year-round, can be added earlier on in the cooking process. Use them with stews, soups and crockpot dishes. They can withstand the heat of cooking without losing flavor and, in fact, the longer they’re cooked, the more mellow and flavorful they are, says Smith.
Dried herbs are dehydrated, so must be rehydrated in cooking — for instance, think of homemade tomato sauce. When using dried oregano and basil, the sauce has much more flavor the following day because the flavor of the dried herbs fully blooms and combines with the other ingredients.

“Herb” typically describes the leaves of a plant, while spices are derived from any other part — including the root, seeds, bark or buds. Spices can be used to create a medley of flavors and can be evocative of different types of ethnic cuisines. “Spices bring great diversity to food,” said Smith.

OTHER TIPS FOR HEALTHFUL EATING

Overall, Smith points out that healthful eating is a matter of practicing what he calls “Nutritional MVP,” which stands for moderation… variety… and portion control.

From his cookbook, another suggestion is to learn how to do template cooking. Template cooking is taking one recipe and adapting it in different ways by using the same cooking method but substituting different ingredients, said Smith. “It gives you the freedom to be creative, which is the essence of good cooking.” It also brings much-needed diversity to meals, so you are not forever serving the same old thing. One example of a template recipe is the Simple Chicken Breast (see below). “There are only seven ingredients in this recipe but you can vary it with fresh, seasonal ingredients,” said Smith. “For instance, in springtime you can exchange the olive oil for sesame oil and use lemon grass rather than garlic to create an Asian flavor. In summer, substitute fresh cilantro for the rosemary.”

Try different cooking techniques to bring out the essence of foods.

Grill, broil, roast, sauté or steam food to enhance flavor without added fat or salt. Slow-roast vegetables with a drizzle of olive oil in a 400 degree oven to bring out their true flavors. Many develop a natural sweetness when roasted. Season with garlic or add herbs to vary the taste. Rather than sautéing garlic or onions with butter or oil before adding them to soups or stews, try roasting in the oven.
Marinate foods in a few ingredients. “The herbs, lemon and spice in the Simple Chicken Breast recipe create a vibrant flavor, and the extra virgin olive oil allows the herbs and spices to reach their full bouquet,” said Smith.
Sear meat (brown on both sides in a pan for a few minutes before placing it in the oven) to enhance flavor without adding extra fat or salt. “Any kind and cut of meat can be seared,” said Smith.

Pair dishes with colorful sides. Instead of a plate full of brown items such as chicken and rice, liven up your plate with deeply colored fruits and vegetables that add variety and important phytonutrients (components of fruits and vegetables that are thought to promote health) to your diet. (For more on this topic, see Daily Health News, February 19, 2009.)

Keep the pantry stocked with these healthy ingredients.

Oils: extra-virgin olive oil, sesame oil, canola oil and grapeseed oil.
Vinegars: balsamic, champagne, rice and aged sherry vinegar.
Essential spices: cayenne pepper, chili powder, cinnamon, mustard, nutmeg, paprika and pepper.
Essential dry herbs: bay leaves, dill, basil, oregano, rosemary, thyme and sage.
Other essential products: chicken, vegetable and beef broth, dried beans, whole gluten-free grains such as quinoa and amaranth.
Essential fresh ingredients: lemons, limes, oranges, garlic, onions, shallots, carrots, tomatoes, potatoes, mushrooms, butter (salt free), sour cream (fat free), eggs, hard cheeses (Parmesan and Romano), mustard (grain, Dijon), capers and olives.

Template Recipe: Simple Chicken Breast

Serves four.
Serving Size: 1 Breast Half

4 chicken breasts
1 Tbsp extra-virgin olive oil
1 Tsp dried rosemary
1 Tsp poultry seasoning
1 Tsp salt-free lemon pepper
1 Tbsp minced garlic
½ Tsp red pepper flakes
Cooking spray

In medium bowl, combine all ingredients and place chicken breasts in it. Cover and refrigerate 1 hour.
Preheat oven to 375°F.
Preheat sauté pan to medium-high heat. Spray pan with cooking spray. Add chicken breast to pan and sear to desired color, about 10 seconds, then turn over and sear other side.
When both sides are seared, remove chicken from pan and place in a baking dish or cookie sheet. Do not cover. Place in oven. Cook meat until it is done, at 165°F internal temperature. When chicken is done, remove from oven and let rest for two to four minutes.

For more tips from Smith go to: www.TheDiabeticChef.com.

Source(s):

Chris Smith, The Diabetic Chef, is an executive chef working in the healthcare field. A graduate of the prestigious Culinary Institute of America, Smith has also worked as a chef at the four-star Le Cirque restaurant in Manhattan. He is author of two cookbooks,Cooking With the Diabetic Chef and The Diabetic Chef’s Year-Round Cookbook (both from American Diabetes Association). He lectures widely about cooking for people with diabetes. www.TheDiabeticChef.com.

General Nutrition, diabetes | diabetics, diet, gourmet cooking, MediFast, Medifast Coupons

Five More Tips for Eliminating Belly Fat

By admin, October 2, 2009 8:07 am

With the holiday season approaching, it is easy to think about belly fat as something that is festive and fun. Constantly seeing Santa Claus with his big belly and the Pillsbury Doughboy may make you think that the belly is in.

But belly fat never brings good tidings. Research has consistently implicated belly fat as a cause for increased increased risk of heart disease, stroke, high blood pressure, diabetes, and cancer. So this holiday season, while it may be tempting to mimic Santa’s belly, you will be better off thinking about the health implications that belly fat brings.

Last month, we have shared with you 5 Tips to Help You Remove Your Belly Fat. Here are five more tips to help you eliminate belly fat:

Keep track of your waist-to-hip ratio

1. Keep track of your waist-to-hip ratio.

Always take note of your waist-to-hip ratio as well as your body mass index (BMI). Log your measurements on a notebook or a calendar every other month or so. If you find that your waist is wider than your hips, take immediate action to lose your belly fat right away.

For women, watch out if your waist expands beyond 35 inches. For men, the upper limit should be 40 inches. Remember that if your waist size falls into the danger zone and your BMI is 25 or more, you are at risk of heart disease.

2. Choose to consume the good fat.

If 20% to 35% of your daily calories should come from fat, ensure that you get most of it from the good kind of fat. Choose between mono- or polyunsaturated fats and always avoid foods high in saturated fats and carbohydrates.

When cooking with fat, opt to cook with vegetable oils, like canola, olive, or sunflower oil. Some examples of delicious foods with healthy fats include salmon, avocados, olives, and walnuts.

3. Burn off existing fat.

There is a saying which goes, “move it to lose it.” If you want to lose belly fat, then you have to engage in an active lifestyle. Routine, moderate exercise helps to fend off the fat, and the more strenuous activity burns off existing fat.

Keep the bigger picture in mind when you’re working out. Keep in ming that spot weight loss is difficult. Just doing a bunch of crunches won’t do it. You are better off going for a fat-burning cardiovascular exercise and combining that with execises that firm up and strengthen the abdominal area.

The good news about visceral fat is that it’s the first fat to go once you start shedding pounds!

Yoga can help calm your mind

4. Relax.

Research has shown that a person’s level of body stress may be related to belly fat. Always find ways to unwind and relax. Exercise can help you de-stress and yoga, with its meditative component can help calm your mind.

5. Consult your doctor.

Always check with your doctor anytime you are worried about your risks. Doctors can track visceral fat by the tape measure or with an MRI or CAT scan (a series of X-ray images of the body that are compiled by a computer to produce a 3-dimensional image).

A blood test can also be given to measure the presence of a protein called retinol binding protein 4 (RBP 4) in the blood, which is an indicator of potential health problems like heart disease and diabetes.

Belly Fat, Exercise, Losing Weight | Belly Fat, diet, Losing Weight, Weight Loss

Strategies to Losing Weight

By admin, September 30, 2009 9:10 am

There is a general perception that losing weight is only a temporary achievement. It is perceived that people who lose weight ultimately gain back what they lost in just a few months.

In fact, a study that was published in the American Journal of Clinical Nutrition had said that only about 20% of people who lose at least 10% of their initial body weight are only able to maintain their achieved weight for at least a year.

But this does not have to be always the case. Remember that you have control over how long you would like your achieved weight to last. If you maintain your good, healthy eating habits and active lifestyle even after you have achieved your targeted weight, then there is no reason for the lost weight to make its way back to your body.

Remember that keeping the unwanted pounds off is not as difficult. Below are six strategies you can follow to help you keep your achieved weight:

Adopt an active lifestyle

1. Adopt an active lifestyle

Always engage in active activities and avoid leading a sedentary life. Burn as much calories as you can by engaging in high levels of physical activities. Popular physical activities include walking, cycling, jogging, swimming, and aerobics.

2. Take note of the food you eat

When choosing what to eat, always opt for a low-calorie and low-fat diet. Try to lessen eating out and avoid fast foods as much as you can. Preparing your own food is always a better option as you can control the ingredients you put into your food.

3. Eat your breakfast every day

Starting the day off with breakfast helps boost your metabolism. In addition, it also helps you avoid the temptation of eating late in the day and consuming more calories than you need to.

Regularly monitor your weight

4. Always monitor your weight

Regularly monitor your weight and keep a journal to log your progress. Regular trips to the scale helps keep tabs on any weight fluctuations and you will be able to catch them at the onset and correct them.

5. Adopt a healthy eating habit seven days a week

There is a tendency to have a stricter diet during weekdays and be lenient during weekends. This should not be the case. Always eat well on weekdays and weekends. If you are consistent in your eating patterns, you will have a better success at maintaining your weight loss.

6. Do not let a pound or two discourage you

It was common to gain an extra pound or two during your diet. Do not let this affect you. When this happens, take note of it and ensure that those pounds don’t add up quickly.

Exercise, General Nutrition, Losing Weight | diet, Losing Weight, Weight Loss

Why Choose Medifast?

By admin, September 28, 2009 10:02 am

Among all the weight loss diets out there, Medifast is the only one that offers one simple plan, everyday. Here is what you get when you join the Medifast program -

a very straightforward plan that leaves no room to be misinterpreted
over 70 meal choices available
all Medifast meals are convenient to prepare and to consume
it fits your lifestyle and your daily routine. It is non-intrusive and you do not need to put away time for it.
most meal choices are vegetarian-approved
free personalized health coach
$5 less than what the average American spends for food
developed by a doctor and is recommended by over 15,000 physicians
support even after you have achieved your target weight through the Medifast Transition and Maintenance Programs
and the best of all, you can get discounted Medifast meals right here.

Join now and make it happen for you!

Medifast Diet, Medifast Discount Coupon | diet, Medifast Diet, Medifast Discount Coupon, Working Medifast Coupons

Medifast Success Story

By admin, September 25, 2009 8:33 am

Nothing encourages more than finding out about another person’s success story with the Medifast Diet. Through the years, Medifast has helped over a million people with their weight loss concerns.

If there is one thing that the Medifast clients rave about, it is the support and encouragement that the Medifast community provides to its clients. The support and encouragement they provide comes not only from the Medifast staff but also comes from their successful clients. Clients who have achieved their weight loss goals with Medifast are eager to show their achievement to everyone to help motivate new and prospective clients.

Below is a video of Shawna Fuller. She has lost 140 lbs on Medifast and is proud to tell everyone of her success.

Losing Weight, Medifast Diet | diet, Medifast Diet, Weight Loss

Salads and Calories

By admin, September 23, 2009 10:47 am

Low-calorie Salad

For anyone on a diet, a salad is always a good meal option regardless of whether it is a snack or an entrée. But the question that we need to ask ourselves is, “are salads really low in calories?” The truth is, the dressings and the fixings can spell the difference between a low-calorie salad and a high-calorie salad. Depending on the dressing and the fixings, salads may not always be low in calories.

FIXINGS

When it comes to salads, fixings do spell the difference between a healthy meal and a calorie-laden meal. If you add the wrong kind of fixings and pile them on, you might as well eat a big cheeseburger with fries.

Croutons, bacon, meat, fried chicken strips, wonton strips as well as mayonnaise-rich salads such as coleslaw are definitely going to add unnecessary calories into your meal. So, it is best to avoid them.

To have a healthy and low-calorie salad, always choose a good variety of colorful vegetables, fruits, beans as well as mixed greens. Dark, leafy greens such as spinach, arugula, and fresh herbs often have more nutritional value. It is said that the darker the leaf, the more nutrients it provides. For a really nice treat, it is best to add on some of your favorite vegetables. Some good and healthy choices include: grape tomatoes, red bell peppers, carrots, cabbage and mushrooms.

You may add small amounts of lean protein such as a hard-boiled egg, grilled chicken or shrimp to have a filling entree salad. You can top your salad with small amounts of low-fat cheese or a small amount of avocado or chopped nuts. Be careful not to overdo this. Remember that food items such as avocados, cheese, nuts, olives, dried fruits are all high-calorie items and should be taken in controlled portions.

SALAD DRESSINGS

Salad dressings are also a critical ingredient to creating your low-fat salads. Too much of the wrong salad dressing can trick you into eating a high-calorie meal without you knowing it.

A light vinaigrette or salsa as well as balsamic vinegar or any other flavorful vinegar together with a olive oil can help you create a low-calorie salad. You can get away with a creamy dressing by using just a small portion of the dressing or by diluting the dressing with a little water.

When dining out, always opt to order the salad dressing on the side and use only a portion of it. Remember that dressings do add calories to your meal.

Follow these tips to create or order a delicious salad that is satisfying, low in calories, high in fiber, and full of nutrients. If you frequent a chain restaurant, check the web site to see which of their salads and salad dressings is healthier.

Diet Foods, Uncategorized | diet, Diet Foods, General Nutrition

Reading Nutrition Labels

By admin, September 11, 2009 8:25 am

Nutrition labels help consumers make healthier choices.

The first nutrition labels came out in 1986 with the intention of educating people about the connection between heart disease and diet. Since then, the nutrition labels have constantly been evolving to address our changing needs. Information about calories as well as calories from fat were added when the concern on obesity became very apparent. Of late, several key vitamins and minerals have likewise joined the nutrition labels.

The main purpose of the nutrition labels is to assist consumers to make healthier choices on the food they eat as it lists down the calories per serving size of the product. For people who are conscious about the amount of calories they take in each day, the nutrition labels prove to be a very useful tool.

But translating the nutrition facts from the label into your daily diet can be a bit difficult if you do not understand what it is that you need to look out for. Of the items found in the nutrition labels, only a few items really matter. Needless to say, most of the items on the nutrient facts can be ignored.

Here are the items that you should look out for:

1. Serving Size

Of the information found in the nutrition label, this is the most critical information of all as this is used for interpreting the rest of the numbers on the label. So, pay close attention to this.

The standard serving size of the product as well as the number of servings a package contains can usually be found at the top of the nutrition label. Do note that a single package do not always translate to one serving of the product.

For example, a bottle of juice may only have 75 calories per serving. However, that bottle may contain two and a half servings. This means that if you drink the whole bottle, you are actually consuming 225 calories and not 75 calories. Calories add up as you consume more servings.

Serving sizes are based on standard measures agreed upon by the USDA and the FDA. As mentioned above, almost all of the information on the nutrition label is based on the serving size indicated, from calories to grams of fat. To know how much calories you are actually consuming, it is important that you know what a serving is.

2. Saturated Fat and Trans Fat

Nutrition labels indicates the amount of the following fat facts of the product:

Total fat: matters if you are trying to lose weight and want to follow a low-fat diet.
Saturated fat: choose a product with low saturated fats if you want to prevent heart disease as this can increase cholesterol levels as well as the risk of heart disease.
Trans fat: like saturated fat, trans fat can increase cholesterol levels as well as the risk of heart disease. Do note that product which contain half a gram or less of trans fat can still claim to be trans fat free. To check whether a product contains some trans fat, always check the ingredients list. If the product contains partially hydrogenated oils, then you know that it contains at least some amount of trans fat.

To keep you healthy, always look for foods that are low in both saturated fats and trans fat.

We will discuss more things to watch out for when reading Nutrition Labels on the next post.

General Nutrition, Losing Weight | calories, diet, General Nutrition, Health, nutrition label

Tips on Starting the Medifast Diet

By admin, September 10, 2009 4:36 pm

Most people who start a diet often do so without understanding the program fully. Some may have certain expectations and some may even anticipate things a little bit differently than what it actually is. When this happens, the probability of success becomes minimal.

When starting on the Medifast Diet, it is important that you take time to fully understand the weight loss program that you are going into. This is why Medifast recommends that you consult with your physician prior to engaging in the program. Achieving your weight loss goal is important to Medifast and this is why they provide you with all the information you need to be successful.

Below is a video from someone who engages in the Medifast diet. This raw video discusses some tips for getting started with Medifast. She gives you an idea of what to expect during the program as well as gives you some pointers on how to have a successful weight loss program.

Diet Foods, General Nutrition, Losing Weight, Medifast Diet | diet, Diet Foods, General Nutrition, Health, Medifast Diet, Weight Loss

Are You the Same Person After Medifast?

By admin, September 9, 2009 5:04 pm

When you lose weight, people immediately take notice and the compliments keep flowing. So much so that some people will start to wonder whether the result of the weight loss efforts changes you as a person. Does this make you different from who you were prior to the weight loss? Some people will say that after losing weight, you are no longer the same person that you were. Others will disagree.

Here is a video that discusses the effects of weight loss on your character. It is a well thought out argument that will make you look at your weight loss efforts in a different light.