Many patients ask me about losing weight quickly and is it ok? I thought this piece by Jilian Micheals was helpful.
How Much, How Fast?
Q: I love that I have the information I need to lose 2 pounds a week; however, I would like to lose more than that. How can I lose 4 to 5 pounds a week? I have a total of 96 more pounds to lose.
A: To lose a pound, you must burn 3,500 calories. As I've said before, it's all about the math — how to burn more calories in the most effective way.
You can only do so much resistance training without damaging your muscles and impeding your results. Additionally, you can't starve the weight off: If you eat fewer than 1,200 calories a day, you will sabotage your optimal results. Therefore, cardio is weight-loss extra credit — it allows you to burn additional calories without overtraining. This is one of the reasons my Biggest Loser contestants can still lose 10 pounds a week several weeks into the program.
Think about the math: If you are eating 1,500 calories a day — we assume your base metabolic rate (BMR) without exercise is 1,600 (this is actually my BMR) — and you do two 1-hour cardio sessions that burn 500 calories each (one in the morning and one at night), the two sessions, along with your regular daily activity, will speed up your base metabolism to at least 2,000. As a result, you will have burned about 1,500 calories that day — that is, almost half a pound. At that rate you will be losing up to 3.5 pounds a week.
That said, you are bound to lose more weight during the first two weeks of any weight-loss regimen because of the dramatic change in your diet and the loss of excess fluid. After that, it's all about crunching the numbers, and cardio is the key.
Going Overboard
I want you to work hard, but there is such a thing as overdoing it. If you're not taking days to rest, or you're constantly feeling exhausted, or your resting heart rate is higher than it should be, you could be overtraining. This won't do anything but put you right in the middle of a serious weight-loss plateau. Take your rest days. Pace yourself. And if you think you're overtraining, take a week off and start again — this time at the right pace.
Monday, February 28, 2011
Thursday, February 24, 2011
When is the Best Time for Cardio?
When Is the Best Time for Cardio?
Ever heard that it's best to do cardio first thing in the morning? The "exercise on an empty stomach" theory is absolutely untrue. A calorie is a calorie no matter what. It doesn't matter whether the calories are from fat or from carbs — as long as you burn more of them than you take in, you'll lose weight. If anything, working out on an empty stomach could make you feel weak and inhibit your performance. My advice? Do cardio whenever you have the energy for it.
Ever heard that it's best to do cardio first thing in the morning? The "exercise on an empty stomach" theory is absolutely untrue. A calorie is a calorie no matter what. It doesn't matter whether the calories are from fat or from carbs — as long as you burn more of them than you take in, you'll lose weight. If anything, working out on an empty stomach could make you feel weak and inhibit your performance. My advice? Do cardio whenever you have the energy for it.
Monday, February 21, 2011
Dieter's Plateau?
Another way to prevent your metabolism from slowing down is to vary your caloric intake from day to day. Your body can't adjust to a reduced caloric intake if your intake isn't fixed, so dig in, and remember that in this one case, inconsistency pays.
Are You Sure It's a Plateau?
Has your weight hit a plateau or has your motivation? If mixing up your caloric intake just isn't working, make sure you are not slipping on your diet or workouts without realizing it. Keep up with your food journal and make sure you're being honest and accurate about what you eat. The bottom line when it comes to the dieter's plateau is this: It will pass. Trust me, it will. Don't give up.
Are You Sure It's a Plateau?
Has your weight hit a plateau or has your motivation? If mixing up your caloric intake just isn't working, make sure you are not slipping on your diet or workouts without realizing it. Keep up with your food journal and make sure you're being honest and accurate about what you eat. The bottom line when it comes to the dieter's plateau is this: It will pass. Trust me, it will. Don't give up.
Thursday, February 17, 2011
Talapia?
A Quick and Easy Weeknight Supper
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Chili-Rubbed Tilapia With Asparagus and Lemon
2 pounds organic asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation
Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.
When It Comes to Fish, Be Choosy
When you're buying tilapia, ask the person behind the fish counter where the fish came from. You want to steer clear of tilapia farmed in China or Taiwan, where pollution can be a big issue. U.S.-farmed tilapia is the best choice, and if you can't find that, fish from Central or South America is a good alternative. For more up-to-date information on tilapia (and any other fish), check out the Monterey Bay Aquarium's Seafood Watch
Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.
Chili-Rubbed Tilapia With Asparagus and Lemon
2 pounds organic asparagus, tough ends trimmed, cut into 1" pieces
2 tablespoons chili powder
1/2 teaspoon garlic powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole, or other firm white-fish fillet
2 tablespoons extra-virgin olive oil
3 tablespoons lemon juice
Preparation
Bring an inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover, and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder, and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total.
Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt, and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes. Serve the asparagus with the fish.
Makes 4 servings.
When It Comes to Fish, Be Choosy
When you're buying tilapia, ask the person behind the fish counter where the fish came from. You want to steer clear of tilapia farmed in China or Taiwan, where pollution can be a big issue. U.S.-farmed tilapia is the best choice, and if you can't find that, fish from Central or South America is a good alternative. For more up-to-date information on tilapia (and any other fish), check out the Monterey Bay Aquarium's Seafood Watch
Wednesday, February 16, 2011
Weight Training for Ladies?
Afraid of Bulk?
Women always tell me that they feel hesitant about toning exercises that require weights because they're afraid of building bulky muscles. Hear me out, ladies: It's extremely difficult for women to gain muscle mass simply by doing toning exercises — we don't have the testosterone that guys do that lets them build mass. Using weights to tone your muscles will make you look trim and terrific, not big and bulky.
Women always tell me that they feel hesitant about toning exercises that require weights because they're afraid of building bulky muscles. Hear me out, ladies: It's extremely difficult for women to gain muscle mass simply by doing toning exercises — we don't have the testosterone that guys do that lets them build mass. Using weights to tone your muscles will make you look trim and terrific, not big and bulky.
Tuesday, February 15, 2011
Sleep
Are You Getting Too Much Sleep?
Are you one of those people who likes to brag that you get by on very little sleep? Or do you love to sleep the day away? I've told you before that too little sleep can mess up your weigh-loss efforts, but did you also know that sleeping too much can also negatively affect your metabolism as well?
If you sleep 10 hours a night, you might face some of the same hormonal risks as those who sleep too little. A recent Canadian study found that people who sleep fewer than seven hours or more than nine hours weigh an average of four more pounds (and had wider waists) than people who sleep eight hours every night. Researchers believe that having too much or too little sleep interferes with your ability to control your appetite, because it simultaneously increases hunger hormone ghrelin while it decreases satisfaction hormone leptin.
Want to be sure you are getting all the benefits of a good night sleep? Get your rest! Shoot for a consistent eight hours of sleep and stick with the same bed time and wake-up time each day — even on the weekends!
Stress and Sleep
Perhaps one of the biggest causes and symptoms of the hormonal shutdown from stress is when people start to cut into their hours of quality sleep. The percentage of young adults sleeping eight to nine hours per night has almost been cut in half in the past 50 years, from 40 percent in 1960 to 23 percent in 2002. During the same time period, the incidence of obesity has nearly doubled. Coincidence?
Are you one of those people who likes to brag that you get by on very little sleep? Or do you love to sleep the day away? I've told you before that too little sleep can mess up your weigh-loss efforts, but did you also know that sleeping too much can also negatively affect your metabolism as well?
If you sleep 10 hours a night, you might face some of the same hormonal risks as those who sleep too little. A recent Canadian study found that people who sleep fewer than seven hours or more than nine hours weigh an average of four more pounds (and had wider waists) than people who sleep eight hours every night. Researchers believe that having too much or too little sleep interferes with your ability to control your appetite, because it simultaneously increases hunger hormone ghrelin while it decreases satisfaction hormone leptin.
Want to be sure you are getting all the benefits of a good night sleep? Get your rest! Shoot for a consistent eight hours of sleep and stick with the same bed time and wake-up time each day — even on the weekends!
Stress and Sleep
Perhaps one of the biggest causes and symptoms of the hormonal shutdown from stress is when people start to cut into their hours of quality sleep. The percentage of young adults sleeping eight to nine hours per night has almost been cut in half in the past 50 years, from 40 percent in 1960 to 23 percent in 2002. During the same time period, the incidence of obesity has nearly doubled. Coincidence?
Monday, February 14, 2011
Love Yourself
Tune in to Your Own Channel
Think you'll never look like actress Angelina Jolie? You won't. Believe me — Angelina Jolie doesn't even look like Angelina Jolie in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!
The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and diet are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.
Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.
Think you'll never look like actress Angelina Jolie? You won't. Believe me — Angelina Jolie doesn't even look like Angelina Jolie in real life! Face it: We're bombarded with images of ideal beauty everywhere — on television, in movies, in magazines, you name it. When we compare ourselves with these unattainable, airbrushed images of perfection, we're always going to come up short. No wonder we pick ourselves apart and get depressed!
The only way out of this trap of negativity is to let go of unrealistic notions of what you should look like. While exercise and diet are key components to healthy living, accepting and loving your body — working with it rather than against it — are important, too.
Take a good, hard look at where your negative feelings about yourself are coming from. Determine what the source is — whether it's the media, judgment from family or friends, or maybe a bad relationship; you have to identify it first before you can begin to let it go. Looking for perfect? Forget perfect — it's boring! Embrace your perceived imperfections (c'mon, they make you unique) and love who you are. It's the only way to move forward.
Saturday, February 12, 2011
Dining Out On Valentines Day?
My Top 3 Dining Out Tips
Going out for an early romantic Valentine's Day dinner and want to stick to your healthy eating plan? It's not as hard as you think. If you want to stick to your diet when dining out, get comfortable with asking your server to help you meet your needs. There are several ways to modify dishes when eating out. Here are my top three dining-out tactics:
Educate yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side — these are all things you want to know now that you are eating right.
Make substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or french fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.
Make modifications. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; ask for the chef to use just a small amount of olive oil.
Bon appetite!
No Shame!
Don't be embarrassed or afraid to stick to your diet when eating out, even if it means bringing your own condiments along so that you are never stuck with what's available. Let go of the guilt you've been conditioned to feel if you leave food on your plate. Stop eating if you are full. And, since restaurant portions are often twice what they should be, ask the server to bring a to-go container along with your dish, so you can immediately remove half your entrée from the plate.
Going out for an early romantic Valentine's Day dinner and want to stick to your healthy eating plan? It's not as hard as you think. If you want to stick to your diet when dining out, get comfortable with asking your server to help you meet your needs. There are several ways to modify dishes when eating out. Here are my top three dining-out tactics:
Educate yourself. Don't be afraid to ask your server lots of questions about the restaurant's food so that you can make healthy choices. Ask what's used in the preparation, how large the portion is, what comes on the side — these are all things you want to know now that you are eating right.
Make substitutions. I'm always ordering chicken fajitas, but instead of the Mexican rice and refried beans, I ask for a salad on the side. Ask for grilled vegetables instead of a baked potato or french fries, sliced tomatoes instead of hash browns. You get the idea — this stuff will take a little extra thought at first, but in no time it will become second nature.
Make modifications. If you have scoured the menu and there are no healthy options, you can usually create your own by requesting a few modifications to the preparation of your food. Ask if you can have your fish grilled instead of breaded; ask if you can have Dijon mustard sauce on the chicken instead of cream sauce; request salad dressing on the side; ask for the chef to use just a small amount of olive oil.
Bon appetite!
No Shame!
Don't be embarrassed or afraid to stick to your diet when eating out, even if it means bringing your own condiments along so that you are never stuck with what's available. Let go of the guilt you've been conditioned to feel if you leave food on your plate. Stop eating if you are full. And, since restaurant portions are often twice what they should be, ask the server to bring a to-go container along with your dish, so you can immediately remove half your entrée from the plate.
Wednesday, February 9, 2011
Slow Metabolism?
The Truth About Your Slow Metabolism
You probably know someone who can eat everything in sight, but still struggles to keep weight on. I don't know about you, but I can't do that. My metabolism certainly doesn't allow it — and I am guessing yours doesn't either. So where does a slowpoke metabolism come from and how do you change it? You probably want to blame bad genes for your metabolism. Sure, blame your parents! That's the easy way out. Genes are only a piece of the picture — it's the choices you make every day that are to blame. Wise up and take the responsibility yourself!
When we starve ourselves on yo-yo diets, eat processed foods, surround ourselves with toxins, work beyond the point of exhaustion, all these choices influence the way our metabolism processes food, burns calories, and regulates weight. To learn how to manipulate our biochemistry to our benefit, we have to understand how our hormones have already been manipulated to our detriment. Here are some of the ways.
Too many lazy years: You've spent a lot of time on the couch. Don't blame your lagging metabolism just because you never exercised.
Too many yo-yo diets: Instead of maintaining a stable weight, you've developed a frustrating up-and-down weight-loss pattern. You know the drill: You've repeatedly gone on extreme diets and lost weight, then you've slipped back into your old ways of eating and regained that weight.
Too many of the same foods, all processed: You've consumed frankenfoods that your body doesn't recognize as real food — because they're not!
Too many pesticides in our food: Some farmers spray harmful pesticides on our food, and you've chosen those over organic foods.
Too many toxins in our environment: More than 100,000 synthetic chemicals have been registered for commercial use — with 2,000 more added each year — but very few of them have been tested adequately for toxicity. You've been exposed to many synthetic chemicals in products in and around your home.
Too many bad bugs — and not enough good ones: You've tried to rid yourselves of pests with an onslaught of antibacterial products, which is pointless and not beneficial for the healthy functioning of your immune system.
Too many hours at work — and not enough in bed: You've let yourself get stressed out. Stress is like kryptonite for your hormones — even just a bit of it can throw them entirely out of whack.
Too many pharmaceuticals — even in our water: You've taken prescriptions dashed off by your doctor and haven't always checked out how they might interact with certain herbs, vitamins, or other supplements or prescriptions. All these pharmaceuticals could have a serious impact on your hormonal health.
Too many cigarettes: You've ignored all the medical findings on the damage smoking can cause. Smoking negatively impacts endocrine glands, which produce hormones, in addition to pretty much every cell in your body.
Basically too much, period! Yes, there is no denying that we are struggling with an environment that conspires to make and keep us fat. But you have the power to do something about it! You need to realize that your metabolism and hormones can start working for you again — just clean up your act with a healthy home and healthy eating, and you'll be able to tip the balance toward staying naturally skinny
You probably know someone who can eat everything in sight, but still struggles to keep weight on. I don't know about you, but I can't do that. My metabolism certainly doesn't allow it — and I am guessing yours doesn't either. So where does a slowpoke metabolism come from and how do you change it? You probably want to blame bad genes for your metabolism. Sure, blame your parents! That's the easy way out. Genes are only a piece of the picture — it's the choices you make every day that are to blame. Wise up and take the responsibility yourself!
When we starve ourselves on yo-yo diets, eat processed foods, surround ourselves with toxins, work beyond the point of exhaustion, all these choices influence the way our metabolism processes food, burns calories, and regulates weight. To learn how to manipulate our biochemistry to our benefit, we have to understand how our hormones have already been manipulated to our detriment. Here are some of the ways.
Too many lazy years: You've spent a lot of time on the couch. Don't blame your lagging metabolism just because you never exercised.
Too many yo-yo diets: Instead of maintaining a stable weight, you've developed a frustrating up-and-down weight-loss pattern. You know the drill: You've repeatedly gone on extreme diets and lost weight, then you've slipped back into your old ways of eating and regained that weight.
Too many of the same foods, all processed: You've consumed frankenfoods that your body doesn't recognize as real food — because they're not!
Too many pesticides in our food: Some farmers spray harmful pesticides on our food, and you've chosen those over organic foods.
Too many toxins in our environment: More than 100,000 synthetic chemicals have been registered for commercial use — with 2,000 more added each year — but very few of them have been tested adequately for toxicity. You've been exposed to many synthetic chemicals in products in and around your home.
Too many bad bugs — and not enough good ones: You've tried to rid yourselves of pests with an onslaught of antibacterial products, which is pointless and not beneficial for the healthy functioning of your immune system.
Too many hours at work — and not enough in bed: You've let yourself get stressed out. Stress is like kryptonite for your hormones — even just a bit of it can throw them entirely out of whack.
Too many pharmaceuticals — even in our water: You've taken prescriptions dashed off by your doctor and haven't always checked out how they might interact with certain herbs, vitamins, or other supplements or prescriptions. All these pharmaceuticals could have a serious impact on your hormonal health.
Too many cigarettes: You've ignored all the medical findings on the damage smoking can cause. Smoking negatively impacts endocrine glands, which produce hormones, in addition to pretty much every cell in your body.
Basically too much, period! Yes, there is no denying that we are struggling with an environment that conspires to make and keep us fat. But you have the power to do something about it! You need to realize that your metabolism and hormones can start working for you again — just clean up your act with a healthy home and healthy eating, and you'll be able to tip the balance toward staying naturally skinny
Monday, February 7, 2011
Drinking and Weight Loss
Can You Drink and Lose Weight?
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a Patron on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption.
Whether it's cocktails on ladies' night out, a beer at the bar, or a glass of wine with dinner, most of us enjoy a drink (or two!) every now and again. But remember what I've been teaching you: In addition to being aware of the foods that are good for you, you need to know which ones are not so great. And let's face it — alcohol is in the latter camp.
Simply, alcohol can sabotage your weight-loss efforts. It releases estrogen into your bloodstream, promotes fat storage, and decreases muscle growth. As soon as you have a drink, your body eats up all the glycogen (stored glucose) in your liver, makes you hungry, and reduces your inhibitions, so you're more likely to grab that chicken wing or stuffed potato skin at happy hour. Plus, alcoholic drinks contain many more calories than most people think — a 20-ounce serving of beer can pack 250 calories, a 6-ounce glass of wine contains 120, and a 1.5-ounce shot of liquor contains about 100. And that's without any sugary mixers.
If you're serious about losing weight, it's best to put alcohol aside until you're in maintenance mode. If you are going to have a drink, choose wine, which may protect the heart and help lower inflammation, or a drink with clear alcohol and no sugary mixers, such as a vodka and club soda or a Patron on the rocks with lime. One drink a day probably maxes out the benefits, though, so keep a cork in your alcohol consumption.
Wednesday, February 2, 2011
Comfort Food Recipe
Chicken and White Bean Soup
I'm all for keeping things simple — especially in the kitchen. Some days are just not made for making long, complicated recipes. When you just can't look another 30-ingredient list in the eye, it's time to try one of my quick and easy alternatives. Enter this delicious (and deliciously easy) Chicken and White Bean Soup recipe. This dish is serious comfort food at its finest — and it's easy to double so you can freeze some for later. If you have any leftover chicken or veggies in your fridge, here's your chance to use them up. If not, a store-bought organic rotisserie chicken is an easy solution. Just be sure to keep an eye on the sodium!
Chicken and White Bean Soup
Ingredients:
2 teaspoon extra virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon fresh sage, chopped
28 ounces reduced-sodium chicken broth
2 cups water
15 ounces cannellini beans, rinsed
2 pounds precooked skinless, boneless chicken, shredded (approximately 4 cups)
Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.
Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil.
Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
Makes 6 servings.
I'm all for keeping things simple — especially in the kitchen. Some days are just not made for making long, complicated recipes. When you just can't look another 30-ingredient list in the eye, it's time to try one of my quick and easy alternatives. Enter this delicious (and deliciously easy) Chicken and White Bean Soup recipe. This dish is serious comfort food at its finest — and it's easy to double so you can freeze some for later. If you have any leftover chicken or veggies in your fridge, here's your chance to use them up. If not, a store-bought organic rotisserie chicken is an easy solution. Just be sure to keep an eye on the sodium!
Chicken and White Bean Soup
Ingredients:
2 teaspoon extra virgin olive oil
2 leeks, white and light green parts only, cut into 1/4-inch rounds
1 tablespoon fresh sage, chopped
28 ounces reduced-sodium chicken broth
2 cups water
15 ounces cannellini beans, rinsed
2 pounds precooked skinless, boneless chicken, shredded (approximately 4 cups)
Preparation:
Heat oil in a Dutch oven over medium-high heat. Add leeks and cook, stirring often, until soft, about 3 minutes.
Stir in sage and continue cooking until aromatic, about 30 seconds. Stir in broth and water, increase heat to high, cover and bring to a boil.
Add beans and chicken and cook, uncovered, stirring occasionally, until heated through, about 3 minutes. Serve hot.
Makes 6 servings.
Tuesday, February 1, 2011
Six Tips for a Good Food Journal
THE SIX ITEMS EVERY FOOD JOURNAL SHOULD HAVE
1.Food and Beverage
To begin keeping your food journal, simply pick up a spiral notebook or a bound, lined journal. Obviously, the first thing you want to record in your food journal is the food you eat. You will also want to record beverages. This is just as important as recording food, since many Americans consume a large portion of their daily calories in the form of sodas, coffee drinks and juices. Try to include an exact portion size whenever you can. Keeping an accurate food journal means writing down everything that you consume, including samples and tastes while you are cooking, etc. Many of us eat without being truly conscious of it; keeping a food diary is the only way to get a true idea of your food intake.
2.Nutrient Data
Keeping portion sizes on record is important so you can accurately record the number calories you are taking in. If you do not know the portion of the food you ate, an "eyeball" estimate will work for now. Visit Calorie Count Plus to find out the nutrient data on almost any food. You can also purchase books (like Calorie King) that list nutrient data if you would rather do this offline. You may also wish to track your fiber intake and fat grams. Try to update this data in “real-time,” that is, as you are eating or drinking.
3.Meal Times
If possible, try to jot down the time you start eating and the time you finish eating. It will help you see if you are eating too fast (which many people do). You will also notice if you are eating too often and whether you tend to eat on a fairly consistent schedule rather than "grazing" all day long. Eating too often could be a sign that you are not eating balanced meals.
4.Location and Companions
Recording where you eat and with whom can help you identify factors that may be influencing how you eat. Do you often eat too much when watching TV? When is the last time you actually ate at the kitchen or dining table? Who was there when you ate too much? Do you find you eat more when you're socializing with friends? You may find you eat less if you take the time to set the table and eat while doing nothing else. If you over-eat in social situations, you may need to find non-food activities to do with friends.
5.Hunger Scale
You may find it helpful to rate your hunger level before each meal. You should use a simple scale such as 1 to 5, with 1 being not hungry and 5 being the most hungry. Just jot down the number before you record what you eat. When you review your journal later, you will be able to see whether or not you often eat when you're not very hungry (out of habit or emotion), or if you're getting overly-hungry too often. If you find that you have a 5 before most meals or snacks, that could mean you're allowing yourself to get too hungry, which often leads to over-eating.
6.Emotions
If you suspect that you tend to eat in response to emotions or stress, it is a good idea to make a note of your feelings in your food journal, too. It's important to write them down both before and after your meal. Doing so will help you to understand what emotions cause you to eat and what effect certain foods have on those emotions. You may wish to make a note of the specific situation that caused the emotional eating, such as "Argument today with boss" or "Missed deadline at school." When you understand what leads you to emotional eating, you can work towards planning alternative coping strategies for the next time the same situation arises.
1.Food and Beverage
To begin keeping your food journal, simply pick up a spiral notebook or a bound, lined journal. Obviously, the first thing you want to record in your food journal is the food you eat. You will also want to record beverages. This is just as important as recording food, since many Americans consume a large portion of their daily calories in the form of sodas, coffee drinks and juices. Try to include an exact portion size whenever you can. Keeping an accurate food journal means writing down everything that you consume, including samples and tastes while you are cooking, etc. Many of us eat without being truly conscious of it; keeping a food diary is the only way to get a true idea of your food intake.
2.Nutrient Data
Keeping portion sizes on record is important so you can accurately record the number calories you are taking in. If you do not know the portion of the food you ate, an "eyeball" estimate will work for now. Visit Calorie Count Plus to find out the nutrient data on almost any food. You can also purchase books (like Calorie King) that list nutrient data if you would rather do this offline. You may also wish to track your fiber intake and fat grams. Try to update this data in “real-time,” that is, as you are eating or drinking.
3.Meal Times
If possible, try to jot down the time you start eating and the time you finish eating. It will help you see if you are eating too fast (which many people do). You will also notice if you are eating too often and whether you tend to eat on a fairly consistent schedule rather than "grazing" all day long. Eating too often could be a sign that you are not eating balanced meals.
4.Location and Companions
Recording where you eat and with whom can help you identify factors that may be influencing how you eat. Do you often eat too much when watching TV? When is the last time you actually ate at the kitchen or dining table? Who was there when you ate too much? Do you find you eat more when you're socializing with friends? You may find you eat less if you take the time to set the table and eat while doing nothing else. If you over-eat in social situations, you may need to find non-food activities to do with friends.
5.Hunger Scale
You may find it helpful to rate your hunger level before each meal. You should use a simple scale such as 1 to 5, with 1 being not hungry and 5 being the most hungry. Just jot down the number before you record what you eat. When you review your journal later, you will be able to see whether or not you often eat when you're not very hungry (out of habit or emotion), or if you're getting overly-hungry too often. If you find that you have a 5 before most meals or snacks, that could mean you're allowing yourself to get too hungry, which often leads to over-eating.
6.Emotions
If you suspect that you tend to eat in response to emotions or stress, it is a good idea to make a note of your feelings in your food journal, too. It's important to write them down both before and after your meal. Doing so will help you to understand what emotions cause you to eat and what effect certain foods have on those emotions. You may wish to make a note of the specific situation that caused the emotional eating, such as "Argument today with boss" or "Missed deadline at school." When you understand what leads you to emotional eating, you can work towards planning alternative coping strategies for the next time the same situation arises.
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