Posts Tagged Weight loss tips

WARNING: They Don’t Put THIS on the Nutrition Label

August 18, 2009 at 4:53 pm · Filed under Health and Nutrition News ·Tagged , , , , , ,

Want to know a fast and easy way to lose weight?  Stay away from all products containing high-fructose corn syrup!  Studies have linked the consumption of this ingredient to obesity.  (See graph below.)

HFCS graph

What is high-fructose corn syrup (HFCS) and what are the health risks?  Here are some fast facts:

  • HFCS is a combination of fructose and glucose, made by changing the sugar in cornstarch to fructose.
  • HFCS is commonly used as a sweetener and preservative because it is cheaper than sugar and extends “shelf-life” of processed foods.
  • HFCS is a high in calories and low in nutritional value.
  • Health risks include type 2 diabetes, high blood pressure, coronary artery disease, and promote obesity.
  • Mercury has also been found in nearly a third of 55 popular brand-name food and beverages that use HFCS according to the Washington Post.
  • On average, people consume 12 teaspoons of HFCS per day, and about 80% more for teenagers (Washington Post).

Below are just SOME of the brand-name products that use HFCS.

Ocean Spray Whole Berry Cranberry Sauce

Mott’s Applesauce

Smucker’s Walnuts in Syrup Toppings

Goya Passionfruit Nectar Frozen Concentrate

Minute Made All Natural Berry Punch Juice

Capri Sun All Natural Mountain Cooler Fruit Juice Pouches

Yoplait, Danon, Trix (yogurts)

Perdue Honey BBQ Chicken Breast Chunks

SoLean Cheeseburgers

Oscar Mayer Pickle and Pimiento Loaf Slices

Starkist Lunch To-Go with Premium Chunk Light Tuna in Water

Chicken of the Sea Tuna Salad Kit Single Serving! – Mayonnaise & Onion

Campbell’s Healthy Request Chicken Noodle Soup

Swanson Fat Free Vegetarian Vegetable Broth

Chick-Fil-A Cheesecake, small coca-cola classic

McD’s Sausage McMuffin with Egg

Burger King

Dunkin’ Donuts

Kellogg’s Protein Plus Special K Cereal

Robitussin Honey Cough Natural Cough Drops Honey Center

I always tell clients that nutrition is not about deprivation.  So while it may seem like there are more foods that you CAN’T eat than ones that you can, don’t be discouraged.  The key is to replace these items with healthier, fresh choices.  Here are some tips for limiting HFCS intake.  If these don’t work, contact Solaris Whole Health!

  • Limit processed foods.
  • Be a label detective!
  • Avoid foods that contain added sugar.
  • Choose fresh fruit rather than fruit juice or fruit-flavored drinks. Even 100 percent fruit juice has a high concentration of sugar.
  • Choose fruit canned in its own juices instead of heavy syrup.
  • Drink less soda, more water
  • Don’t allow sweetened beverages to replace milk, especially for children.

For more information, visit the Solaris Whole Health website and Foodfacts.com!

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“Why Exercise Won’t Make You Thin”

August 11, 2009 at 4:22 pm · Filed under Health and Nutrition News, Weight loss tips ·Tagged , , , , , , , , , ,

Have you seen the cover of this week’s issue of TIME magazine?  If not, you should definitely check it out; it’s ALL about nutrition!

The article is titled, “Why Exercise Won’t Make You Thin”, and the writer’s conclusion is that “it’s what you eat that really counts”.  Below, I’ve listed the points I found to be the most interesting and have included my own commentary.  For the full article, related videos, and photo slide shows click here.

TIME: Exercise is good for heart health and cognitive functioning, but it won’t help you lose weight.

SWH: Exercise is great for toning, mood, and overall health, but it’s only 20% off the equation when it comes to weight loss.  The other 80% is – you guessed it – nutrition.

TIME: People usually compensate after a workout, eating more than they normally would.  “Says [Dr. Timonthy] Church, ‘I don’t think most people would appreciate, wow, you only burned 200 or 300 calories, which you’re going to neutralize with just half that muffin’.”

SWH: It’s a common mentality for most to want to “reward” themselves after a hard workout or feel more hungry after a good work out! Neither of these actions help weight loss.   Here’s a tip: Plan your meals before and after workouts so you’re not tempted to stray from your nutrition plan because of this “reward” mentality.

TIME: “The most powerful determinant of your dietary intake is your energy expenditure,” says Steven Gortmaker, who heads Harvard’s Prevention Research Center on Nutrition and Physical Activity.  “If you’re more physically active, you’re going to get hungry and eat more.”

SWH: This is true.  If you expend more energy, you’re going to need to eat more to compensate.  Cookies, muffins, vitamin water or fries are not meant to compensate for a good workout!  Eating more is not the issue; it’s timing (when you eat) and the quality of food (what you eat) that will catapult you to weight loss.

TIME: Being more active throughout the day may be better than rigorous exercise for a short amount of time.

SWH: I believe in both – 20-30 minutes of intense exercise 3-5 times a week, plus an active day is ideal.

More Interesting points…

TIME: Gortmaker, who has studied childhood obesity, is even suspicious of the playgrounds at fast-food restaurants.  “Why would they build those?…I know it sounds like conspiracy theory, but you have to think, if a kid plays five minutes and burns 50 calories, he might then go inside and consume 500 calories, or even 1,000.”

TIME: Muscle may burn more than fat, but at most, you may only be able to consume 40 extra calories a day (which is equiv. to a tsp of butter)

Conclusion…

TIME: Exercise won’t help you lose weight; it may even be making it harder.

SWH: What you eat is 80% of the equation when it comes to weight loss.  Focus on this first – make nutrition a part of your routine and THEN build exercise into your life.  You’ll get more significant results and (be happy to be active.)

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Kook’s Korner Summer Recipes

August 6, 2009 at 4:24 pm · Filed under Recipes ·Tagged , , , , , , , , , , , , , ,

Main Course:  Grilled Salmon Packets
Prep time:  10 minutes  Serves 6

6 salmon filets or steaks
1 1⁄2  tbsp organic maple syrup
1 1⁄2 tbsp tamari
1 tbsp extra virgin olive oil
heavy duty aluminum foil

1. Mix syrup, tamari and olive oil.
2. Brush salmon on both sides with mixture.
3. Let sit for 15 minutes.
4. Preheat grill on Medium for 10 minutes then turn to low.
5. Cut 6 pieces of foil and place in center of foil.
6. Fold foil to seal salmon.
7. Place packets on grill and cover.
8. Cook 12 minutes; open 1 packet to check for “doneness”. Salmon should be cooked thru in center.

Side:  Grilled Pineapple Chunks
Prep time:  2 minutes  Serves 6

1 fresh pineapple peeled and cored (found in your grocery store already prepared)
Grapeseed oil

1. Cut pineapple in 2 inch slices and then in quarters.
2. Brush quarters on both sides with oil.
3. Grill 2-3 minutes on each side.

Side:  Watermelon, Feta and Calamata Salad
Prep time:  10 minutes  Serves 8

1 mini seedless watermelon
1 small red onion
4oz Feta cheese
24 pitted Calamata olives

1. Cut watermelon in chunks.
2. Cut onion in thin slices.
3. Cut olives in half.
4. Toss and serve in festive bowl.

Dessert:  Red, White, and Blue Parfait
Prep time:  5 minutes  Serves 6

1 pint fresh raspberries
1 pint fresh blueberries
1 pint Greek style yogurt
Stevia

1. Mix raspberries and blueberries.
2. Sweeten yogurt with Stevia to taste.
3. Layer in clear parfait glasses or small bowls.
4. Top with berry mixture.

Post by Solaris Whole Health’s Kook’s Korner Chef, Lexi Gabel.

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Size Really Does Matter

August 4, 2009 at 6:48 pm · Filed under Weight loss tips ·Tagged , , , , , , , , ,

Did you know that salad plates today are the same size as dinner plates were back in the 50s and 60s?

I’m sure it comes as no surprise that we are eating a great deal more today than we did 20 years ago.  With longer work hours and big food production companies using genetic engineering to get us addicted to food with little nutritional value, who can really blame us for eating more?  However, that doesn’t mean we should.  Here are a few of my tips for controlling portion size.

•    If you are at a buffet or cookout and there are 10 different food items to choose from, try 2 tbs of each item.   With the first two bites of a new food, all of your senses are heightened, as you determine whether or not you like it. You notice everything about it—how it smells, feels, and looks.  After the third bite, these senses are dulled and you continue to eat out of habit.  By changing your palette, you can actually trick your brain into thinking its full, faster. You don’t need to deprive yourself, just control how much of each you eat.

•    The key is to make sure you can still see the “white” at the bottom of your plate.

•    Eyeball your portions – see chart above.

•    Make your meal selection and then eat only half of that.

•    If you’re out at a restaurant, don’t be afraid to order from the kid’s menu!

•    Eat small meals frequently (5 or 6 small meals a day).

•    Plan and prepare meals out ahead of time.  Example: Pack your lunch the night before, so you can grab and go.  This way you won’t be tempted to eat out and “give in” to your lunchtime cravings”.

Remember, losing weight isn’t a sprint, it’s a marathon.  You don’t need to put a gas pedal on portion sizes immediately.  Do it little by little.  Decreasing portion sizes slowly will ensure long term success for the future.

Click here to learn more about portion sizes, then vs. now.

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Ingredient of the Month: Coconut Sugar

July 23, 2009 at 4:54 pm · Filed under Recipes ·Tagged , , , , , , , , , , , , , , , , ,


Blog post by Lexi, Solaris Whole Health “Kook’s Korner” Chef.

Featured Ingredient: Organic Coconut Sugar

What is it?

  • Coconut sugar is harvested from the juice of the flower of the Coconut Palm.
  • Coconut sugar has a nutritional content far richer than all other commercially available sweeteners.  It is especially high in Potassium, Magnesium, Zinc and Iron and is a natural source of Vitamins B1, B2, B3, B6 and C.
  • Coconut sugar is caramel in color.

Why use it?

  • Coconut sugar is naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose and lipid levels. It is safe for diabetics, has a slightly lower glycemic value than agave and is rated as a GI 35. In comparison, commercial honeys are GI 55 and Cane Sugars are a GI 68.
  • And best of all coconut sugar can be used 1:1 as a replacement for white/cane and brown sugar in any cooking or baking recipe.

Where can I get it?

  • Look for coconut sugar in Asian markets and whole foods and natural food stores. You can also find online suppliers who sell coconut sugar in bulk.

Here are two recipes where coconut sugar replaces brown sugar and honey.

Baked Peaches with Blueberries


Serves: 4   Working Prep Time: 15 min

Ingredients:

2 firm peaches halved and pitted
Juice from 1/2 lemon
3T plus 1tsp coconut sugar – divided (Replaces brown sugar)
1T. butter cut into 4 cubes
2C fresh blueberries
Juice from 1/2 lime
1/4 tsp ground cinnamon
1/4 C greek-style plain yogurt

Directions:

1.  Heat oven to 350 degrees
2.  Place peaches in a 8×8 square baking dish and sprinkle  with lemon juice and 1tsp of coconut sugar in each cavity, Top with 1 cube of butter
3.  Bake 1 hour then cool
4.  In a medium sauce pan, combine blueberries, remaining 2T coconut sugar and cinnamon over high heat, then simmer tilll berries release their juices and begin to soften – about 5 min.  Cool
5.  Divide berry sauce among 4 dessert plates and place a peach half on top.  Add a dollup of yogurt with mint (optional)

Fruit Salad with Avocado


Serves: 1-12   Prep Time: 10-15 min

Ingredients increase with number of people served

Directions:

1.  In a bowl, combine avocado cubes with pink grapefruit, cantalopue or fruits of choice with pecans or nuts of choice.
2.  Spoon plain greek yogurt on top and sprinkle with coconut sugar (Replaces honey)

Information adapted from:  Essential Living Foods; Martha Stewart; Prevention Magazine – July Issue.

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Healthy Party Food Recipes

July 16, 2009 at 5:02 pm · Filed under Recipes ·Tagged , , , , , , , , , , ,

We are right in the middle of summer, or as I like to call it – party season!  I made these dips for a BBQ I attended recently and due to popular demand, am sharing my very top-secret “dip” recipes with all of you!  And yes – everything below is HEALTHY.

For healthy chips to go with your dip, try Lundberg Rice Chips (Sea Salt), Boulder Canyon Natural Foods Rice & Adzuki Bean Snack Chip (Natural Salt), Food Should Taste Tortilla Good Chips (Sweet Potato).  You can find these brands at Whole Foods, Wegmans, and Amazon.  When shopping, look on the bag for these key words – “Organic”; “All Natural”; “Gluten Free”; “Wheat Free”.  Remember, that with the least amount of ingredients is always healthiest!

To give you a colorful display, I have listed the recipes for onion dip (white), black bean dip (black), and avocado dip (green).  Compliment with colored chips and voila!  Hip & Healthy!

Onion Dip (white)

Ingredients

2 cups of fage yogurt (0 or 2% fat)
Simply Organic onion dip mix

Directions

Simply mix ingredients together.

Black Bean Dip (black)

Ingredients

2 jars of your favorite organic hot or mild salsa
1 can organic black beans
1 package frozen organic sweet yellow corn
1 small red onion chopped
1 bunch cilantro chopped
Juice of 2 limes

Directions

1. Drain and rinse black beans
2. Combine salsa, chopped onion, corn and add black beans
3. Juice the limes and add to taste
4. Add fresh cilantro to taste
5. Serve with BBQ chicken wings and blue corn chips

Guacamole Dip (green)

Ingredients

1 ripe organic avocado
Juice of one lemon
Organic garlic powder to taste

Directions

Simply mix ingredients together.

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Red, White, and Food Blues? 10 Tips for Recovering from the Holiday

July 7, 2009 at 6:07 pm · Filed under Weight loss tips ·Tagged , , , , , , , , , , , , ,

Welcome back from the July 4th holiday weekend!  A raise of hands if you believe you had one potato chip too many.  Don’t worry; it’s tough to eat healthy during the holidays.  Everywhere you go, you’re surrounded by mouth-wateringly delicious holiday food.  It’s as if your closest family and friends formed a conspiracy alliance to derail you from your nutrition plan!  Have no fear, we found some great tips for getting you back on track!

1. Drink water. We often mistake thirst for hunger.  A good rule of thumb – drink 1/2 your weight in water; it will keep your body hydrated and help prevent you from overeating.

2. Wait 10 minutes. When a craving hits you, occupy yourself for 10 minutes before giving into it.  Cravings usually only last for about that long, so wait it out!

3. Eat frequent meals. Eating 5 or 6 small meals a day helps curb cravings and over snacking in between meals.  It also boosts your energy level and keeps your metabolism going (even the process of digestions helps burn calories).

4. Just add salsa (or lemon or yogurt).  Use it in place of mayo, it adds flavor without the fat.

5. Reduce your intake by 1/3.  Take your holiday meal portion and reduce it by 1/3.  This can cut out up to 500 calories per day.  Save the leftover 1/3 as a snack for the next day.

6. Take it easy on the alcohol.  Alcohol packs on the pounds – you know this.  Best liquid for your body – water!

7. Post-it reminders. Write yourself little reminders that say, “Do you want this food enough to wear it?”  Stick it on the fridge so you don’t forget about your goals!

8. Focus on your meal. Rather than eat “on the go“, take some time out to sit and enjoy your meal.  You will be more satisfied and less likely to overeat.

9. Soda. Don’t even think about touching that cola!  Soda adds on extra pounds with zero nutritional benefits.  Water, water, water!

10. Think postively. Focus on the positive changes you are making, not the negative.  Negative thoughts can inhibit you from achieving your goal.  Instead of focusing on the bad, reward yourself with each step you take in the right direction.  If you stopped yourself from giving into a craving, reward yourself by buying a new top or hanging out with friends.

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