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.

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The Medifast Transition and Maintenance Guide

Once you have successfully completed the Transition Phase, you are are now ready to go into the Maintenance Phase of the Medifast Diet. The Maintenance Phase helps you retain the weight you have achieved and helps you sustain your good healthy habits on a long term basis.

During the Maintenance phase, you will be required to regularly monitor your weight as well as balance your calorie intake. During this phase, it is important to follow through with the healthy lifestyle you have adapted during the 5 & 1 Plan. Making healthy food choices and continuing on with your active lifestyle are vital to the Maintenance Phase. Going back to old habits will not only regain your weight but will also put to waste all the efforts you have exerted during the program.

Just like the transition phase, the maintenance phase is not a one-size-fits-all program as several factors will determine your calorie requirements. These factors are your:

• gender
• age
• height
• weight
• activity level

Here are some tips to help you during the Maintenance Phase:

• Eat breakfast everyday. Remember that breakfast is the most important meal of the day.
• Continue to eat six small meals a day.
• Continue to weigh yourself every week so you can keep track of your weight.
• Continue to exercise everyday.
• Make vegetables account for half of your plate at mealtime.
• Eat at least two servings of fruit each day.
• Choose lean cuts of meat in four to six oz servings (about the size of one to two decks of cards or a computer mouse).
• Always opt to bake, grill, steam, poach or broil your foods.  Avoid fried food as well as creamy sauces.
• Read food labels for serving size information.
• When choosing what to drink, always opt for calorie-free beverages. And drink plenty of plain water.
• Keep in mind that restaurant servings are two to four times larger than the regular serving size. When eating out, it is recommended to either split your meal with someone else or to get a “to go” box. Such that when your order comes in, you can immediately put at least half of your meal in the box.
• When ordering salads, request for the dressing on the side. Do not put all of the dressing on the salad and use only a portion of it.
• Continue to enjoy the Medifast Meals as part of your lifelong approach to healthy eating habits.
• Stay in touch with your friends on Medifast and reach out to new Medifast users.  It’s a great way to make your new beginning an inspiration to someone else.

And above all, do not forget to order your free copy of the Medifast Transition & Maintenance Guide on http://www.MedifastHealth.org/.

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Here are some additional things to watch out for when reading Nutrition Labels:

3. Daily Values

Nutrition labels also include the “% Daily Value.” This indicates the percentage of the recommended daily nutrient in a serving. It is recommended that you check the bottom of the nutrition facts box as this includes the recommended amounts in grams for a 2,000-calorie-a-day and a 2,500-calorie-a-day diet.

While these daily values are based on a diet of 2,000 calories a day, do note however that the amount of calories you consume should be relative to your energy needs. This means that some men and active women may need more calories.

To give you an example, an product that has 5% or less of the daily value would mean that the product is low in that nutrient and those with 20% or more of the daily value would mean that it is a high source of the nutrient.

4. Fiber

It is recommended that we consume between 25 to 38 grams of fiber per day. When choosing bread, grains or cereals, it is recommended that you choose those that have at least three grams of fiber per serving.

Some of the good sources of fiber are fruits, vegetables, beans and nuts.

5. Sodium

If you look at the nutrient labels, you will notice that sodium or salt is singled out on the list. This is because too much salt can increase the risk of high blood pressure or hypertension. Needless to say, the less sodium you take in, the lesser the chances are of developing hypertension.

Choosing foods that contain 5% or less of the daily value of sodium is recommended. When consuming canned foods, it is a good idea to rinse the liquid off the food to help lower its sodium content.

As a side note, you may also want to look at the potassium content of the product. Sufficient consumption of potassium also helps maintain a low blood pressure.

6. Sugar

Sugar is another item on the list that you need to watch out for. Without you realizing it, many products include sugar in a wide variety of forms from refined sugar to honey and fructose. Having a lot of sugar in the product can add a lot of calories without providing any nutrition. It would be wise to remember that four to five grams of sugar is equivalent to one teaspoon of sugar.

7. Vitamins and Minerals

Nutrition labels include the following vitamins on their list -

• Vitamin A
• Vitamin C
• Calcium
• Iron

People who consume a lot of fruits, vegetables, whole grains and low fat dairy products as well as those who take a multivitamin do not need anxious about this as they are able to get these vitamins from their diet.

If you need more calcium, it is advisable that you consume foods that have at least 20% of the daily calcium value.

Use the Nutrition Labels to Your Advantage

Not everything on the label may be applicable for your purposes. Determine what your goal is and use the information in the nutrition labels to help you achieve it. For example, if you are concerned with losing weight, zero in on the total calories. On the other hand, if you have hypertension or high blood pressure, always check the sodium levels.

Compare various products and labels and use the nutrition label to help you make the best choice and lead a healthier life.

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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.

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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.

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Here is a continuation of the previous post on Transition Foods.

FRUITS AND VEGETABLES

It is recommended that you consume at least two servings of fruit and three servings of vegetable each day. One serving of fruit is equal to one medium size of fruit or half a cup of cubed fruit or berries. One serving of vegetable is equal to half cup cooked vegetable or 1 cup of raw vegetable.

Different colors of fruits and vegetables provide different nutrients so it is important that you include a wide variety of colors into your diet.

• Blue and Purple fruits and vegetables such as eggplants, blueberries and blackberries can help you maintain a lower risk of some cancers, memory function, healthy aging and urinary tract health.
• Green fruits and vegetables such as broccoli, peas, celery, cabbage, limes, pears and kiwi can help you maintain a lower risk of some cancers, vision health as well as strong bones and teeth
• White fruits and vegetables such as cauliflowers, garlic, mushrooms, onions, white corn, bananas or white peaches can help maintain heart health, cholesterol levels that are healthy, and a lower risk of some cancers.
• Yellow and orange fruits and vegetables such as carrots, yellow squash, pumpkins, sweet potatoes, apricots, mangoes, pineapples, lemons or oranges can help maintain a healthy immune system as well as heart health, vision health and a lower risk of some cancers.
• Red fruits and vegetables such as beets, radishes, tomatoes, apples, strawberries, raspberries, cherries and watermelons can help maintain heart health, memory function, urinary tract health as well as a lower risk of some cancers.

When choosing what to eat, opt for fresh, frozen or canned fruits or vegetables without added fat or sauce.  At this point, you may already add all vegetables back into your diet.  Even those that contain high levels of carbohydrates such as corn, peas and potatoes.  Keep in mind that all vegetables are healthy.  They provide fiber to help fill you up, are low in calories and are packed with the needed vitamins and minerals.

FATS AND OTHER FOODS

Here’s a quick guide for consuming fats -

• choose more monounsaturated fats
• moderate amounts of polyunsaturated fat
• less saturated fats for improved heart health.

When choosing what to eat,

• Opt for margarine that is free of Trans fats instead of butter.
• Opt for oils that are high in Omega-3 such as canola and soybean oil instead of palm, palm kernel or coconut oil.
• Opt for other oils such as peanut oil or olive oil instead of solid shortening.
• Choose small amounts of nuts and seeds instead of chocolate and high-calorie desserts.
• Choose calorie-free beverages instead of sugary drinks.

An example of one serving of monounsaturated fat would be:

• 1 tsp olive or canola oil
• 8 large black olives
• 10 large pimento-stuffed green olives
• 1/2 Tbsp peanut butter
• 6 almonds or mixed nuts
• 10 peanuts
• 1 Tbsp sesame seeds
• 1/8 avocado

An example of one serving of polyunsaturated fat would be

• 2 Tbsp low-fat dressing
• 1 tsp mayo
• 1 Tbsp reduced-fat mayo
• 2 walnuts
• 2 tsp Miracle Whip salad dressing
• 1 Tbsp reduced-fat Miracle Whip
• 1 Tbsp pumpkin seeds or sunflower seeds
• 1 tsp trans-fat free margarine

An example of one serving of saturated fat would be

• 1 tsp butter
• 2 Tbsp cream (or Half and Half)
• 1 Tbsp cream cheese
• 2 Tbsp sour cream
• 3 Tbsp reduced fat cream cheese
• 1 slice bacon

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As mentioned in the previous post, Healthy Behaviors Vital to the Medifast Diet, here are some additional healthy behaviors which you should adopt in order for your Medifast diet to work:

7. Engage in Physical Activity

While smaller amounts of physical activity can also be beneficial, it is recommended that teens are physically active for at least an hour everyday. Look for physical activities that you enjoy and can engage in everyday. Just remember to drink fluid regularly during and after physical activity to prevent dehydration.

Some suggestions for physical activity include: brisk walking, roller skating, gymnastics, running, jumping rope, hiking, swimming, playing on the playground, soccer, cycling, dancing, home exercise, pleasure walking, climbing stairs, walking your dog, volleyball and shooting baskets.

Keep in mind that a physically active body helps you build lean muscles and strong bones. It increases your flexibility, improves your balance and helps you control your weight. It likewise makes you feel good emotionally, increases your self-esteem and reduces your risk for chronic diseases like heart disease and Type 2 diabetes.

Inactive activities such as watching TV and playing video games are associated with higher body fat. It would be wise to limit such activities to less than two hours each day.

Stop making excuses and start getting active now. A great way to promote a healthy lifestyle is for your whole family to get involved. Spend time together through physical activity. You can start by encouraging your family to take a long walk or a bike ride together a few evenings a week.

8. Have Specific, Realistic and Attainable Goals

Healthier eating habits start with having a goal. When setting goals, it is important to create specific, realistic and attainable goals. Take a look at your current eating habits and find out where you can make small changes to your diet. Some examples can be cutting down on sodas or adding more fruits and vegetables to your diet.

Pinpoint the obstacles that may be preventing you from attaining your goal. Be conscious of them and find ways to address them. For example, if you find that you are constantly heading to a fast food after school, it may be wise to change your routine and look for another activity to replace it. Do not give in to peer pressure. Instead, find friends who can be supportive of your goals.

9. Keep a Journal

A journal will be useful for recording your daily eating habits. Take note of what you eat, how much you eat it and how often you eat it. If you have eaten something unscheduled or something that is not on your plan, do write them down. Also itemize the foods that you may be eating a lot of. Keep this journal handy and easily accessible so you can write on it whenever you want.

10. Eat Fruits and Vegetables Daily

It is recommended that you eat five servings of fruits and vegetables daily. This habit can help keep you healthy when consumed as part of a well-balanced and nutritious eating plan. While five servings may sound a lot, it is actually not that hard to accomplish. Here are some examples of how you can have your five servings:

• Slice bananas or strawberries on top of your breakfast cereal.
• Have a salad with lunch.
• Eat carrot sticks for an afternoon snack.
• Stir some fruit into low fat yogurt.
• Blend fruit and low fat yogurt with ice for a great smoothie.
• Eat fruit cocktail with lunch.
• Add fruit to your Medifast puddings.
• Blend fruit with your Medifast shakes.
• Add a vegetable or two to your dinner.
• Eat fresh fruit as a mid-morning snack.

Encourage yourself to eat more fruits and vegetables by keeping a bowl of fresh fruit on the counter and fresh-cut produce at eye level in the refrigerator. Try out a new fruit or vegetable when you visit the grocery and choose wide variety of different colored fruits to achieve the most nutrition.

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For the Medifast for Teens program to be a success, it is important that healthy behaviors are adopted as this will aid you with your short term and long term weight control goals.

Below are some of the healthy behaviors that will help you achieve and maintain a healthy weight:

1. Control Your Portions

Did you know that restaurant portions are two to four times the size of standard serving sizes? It’s no wonder that the concern on obesity is on the rise because serving sizes has now become two to four times of what they ought to be. Thus, when you consume one “restaurant serving,” you are in fact consuming more calories without even knowing it. This is what is called “portion distortion.”

Remember that calorie content increases with portion size. Always read product packages and do take note of serving sizes. For example, if a 20-ounce bottle of non-diet soda is listed as having 2.5 servings and each serving has 200 calories, this means that you will have consumed 500 total calories if you drink the whole bottle. That is equivalent to five Medifast Meals.

Meal replacements, such as the Medifast Meals, are an excellent tool for learning to identify appropriate portion sizes. Eating portion-controlled meals effectively reduces total calorie intake and helps maintain weight loss results.

2. Never Skip Your Breakfast

It is a well known fact that breakfast is the most important meal of the day as it helps ignite your metabolism. It gives you the energy you need to be able to start your day and helps you focus on your tasks during the day.

People who skip their breakfast have a lower metabolic rate compared to those who eat their breakfast. If you find yourself always on-the-go in the morning, there are some Medifast Meals you can choose from. These breakfast meals are convenient and perfect for those who simply do not have time to prepare breakfast.

3. Eat Five to Six Small Meals a Day

Studies have shown that the “three square meals” that we have grown accustomed to is not the best method of weight control. It was found that the ideal way to lose weight is to eat every three hours or when we usually experience physiologic hunger. This will keep you feeling fuller during the day and will prevent blood sugar fluctuations.

Medifast has a lot of ready-to-go meal replacements which are convenient for people with busy schedules. Further, it ensures that you eat regularly and properly throughout the day.

4. Eat Slowly and Savor Your Food

People who eat slowly are more likely to control their portions. This is because when the stomach signals your brain that it is full, it will usually take twenty minutes for the brain to fully receive the signal. Savor your food and chew them anywhere between fifteen to twenty times to slow down your eating process.

5. Drink Lots of Fluids

Always drink lots of fluids. It is recommended that you drink at least six to eight cups of water each day. You may also drink up to 16 ounces of calorie-free beverages. This includes unsweetened ice tea, herbal tea, coffee, diet soda and calorie-free drink mixes such as Crystal Light or Sugar Free Kool-Aid.

6. Eat Home-Cooked Meals

Studies have shown that home-cooked meals have a greater success rate when it comes to your weight loss efforts. Home-cooked meals are great whether you choose to eat these foods at home or bring it with you to school. It would be wise to limit eating out especially in fast food chains as much as possible.

We will discuss more of the healthy behaviors that make your Medifast diet a success on the next post.

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Medifast has a program specifically geared towards teens. This program is designed to meet the needs of those belonging to the thirteen to eighteen age group. Medifast understands that teens have a different need that those of the adults as their bodies are still continuing to grow. Medifast for Teens is a simple and convenient program that emphasizes portion controlled eating at regular intervals throughout the day.

If you are considering the Medifast Program for Teens, chances are, you want either one of two things:

• you want to lose some weight
• you want to maintain your current weight as you grow taller

There is no doubt that Medifast can help you achieve these goals. The fact is, Medifast will help you achieve a healthier weight that will allow you to live a healthier and more active lifestyle.

It is recommended that you consult with your pediatrician or physician prior to beginning the Medifast for Teens program. Your pediatrician or physician can advise you whether this program is really right for you.

After your physician determines the right plan for you, work with your physician to decide if routine monitoring is necessary while on the Medifast for Teens Program. Keep in mind that your physician can help you ensure that your goals are met. Remember that the goal is not only to achieve a healthy weight but to achieve it through healthy weight loss program.

The Medifast for Teens Program consists of two plans:

1. The Weight Loss Plan which helps you reach your goal weight by promoting gradual weight loss through healthy food choices
2. The Weight Maintenance Plan which helps you maintain your current weight as you grow taller through healthy food choices that -

• control calorie intake
• nutritionally complete
• flexible enough to adapt to an adolescent’s lifestyle

The Medifast for Teens Program begins with the Weight Loss Plan and moves on to the Weight Maintenance Plan once your BMI is in the 85th-95th percentile.  If your BMI is below the 85th percentile, you can use the healthy behaviors you have learned in the Weight Loss and Weight Maintenance Plans and continue to use Medifast Meals for convenient, potion controlled meal add-ons and healthy snack choices.  This will help you maintain a healthy weight for a lifetime.

The Medifast meals for teens is high in fiber and combines the unlimited use of whole grains, fruits and vegetables with fiber-rich Medifast meals. This combination not only limits your calorie intake, it also helps you control your hunger. Medifast understands how difficult it is to follow a strict weight loss plan with the teen’s busy lifestyle. Due to this, the Medifast for Teens Program offers the flexibility and convenient use of Medifast Meals as alternatives to traditional foods.

A motivated teen and actively involved parents are critical to the success of the Medifast for Teens Program. Understand that big chances are difficult to do on your own. Always consider seeking the support of a sibling or friend to get active with you and to help you stay committed to your healthy new habits.

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When starting on a new diet, it is important to know what to expect during the course of the program so that you do not have any surprises later on into the program. Remember that being prepared mentally and physically is vital if you want your program to be a success.

During the first few days of the Medifast 5 & 1 Plan, expect to achieve the fat-burning state within two to five days. During these days as your body adjusts, there is a tendency to feel tired, hungry and irritable. You may also experience headaches or a feeling of being lightheaded. This is a temporary state until such time that your body adjusts. You will start to feel energized within 72 hours and will feel less hungry. Moreover, you will start to burn fat and will start seeing results once this happens.

Below are some tips to help you during the first few days:

• Have an extra Medifast shake when you are feeling really hungry or tired. But stick to the program the following day.

• Do not be idle and keep yourself busy.

• Do not frequent places where you will be tempted to eat more than you should.

• Get some support and encouragement from your family, friends and even other Medifast clients. You can log in to MyMedifast.com and chat with other people who are in the program.

Follow the tips below to make your weight loss phase more effective:

• Eat consistently every two to three hours. It will keep you feeling full, help you lose weight and establish a healthy lifestyle habit.

• Eat according to the schedule and do not skip meals. Ensure that you eat all six meals each day. This will keep your body well nourished and your metabolism active.

• Eat slowly. Spend at least 15 minutes eating each meal.

• Drink at least 8 cups (64 oz total) of water each day. You can also drink any calorie-free beverages such as unsweetened hot or iced tea, herbal teas, coffee, diet sodas and sugar-free drink mixes.

• Control your caffeine intake to three servings (300 milligrams) per day. This includes coffee and caffeinated beverages.

• Avoid alcohol. Even one drink per day, including low-carb versions, can slow down your weight loss. This is because alcohol adds calories and increases your appetite.

• Track your progress by keeping a journal.

Below are some tips on exercising while on the Medifast 5 & 1 Program.

• If you do not have an exercise regimen prior to starting the Medifast 5 & 1 Plan, you should wait two to three weeks before you begin an exercise program. When starting out, it is important to choose an exercise that you enjoy and can commit to. Take it slow at first. Ten to fifteen minutes will be ideal. And gradually increase the time and intensity of your exercise.

• If you already have an exercise program prior to engaging in the Medifast diet, cut back on your workout routine by half during your first couple of weeks on Medifast diet. Allow your body to adjust to the lower calorie food intake. Decrease both the intensity and frequency of your exercise routine as well as the time you spend on it. Limit your vigorous activity to 45 minutes so you are not burning more calories than you are taking in.

• Always listen to your body and never push yourself past your limit. Stop immediately if you feel faint or lightheaded.

• Drink plenty of water especially if you are exercising outside in warm weather.

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