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Posts Tagged ‘calories’

thanksgiving-cornucopiaThanksgiving – it’s a feeding frenzy and a day of guilty pleasures. We eat more than we should – and oh my – the calories! Here’s how to have an epic Thanksgiving dinner with a nutritional boost, and save on the waistline at the same time.

1.  Serve soup as a first course. A vegetable soup would go nicely with the rest of your Thanksgiving meal. The water and fiber in the soup is satisfying, so we will eat fewer calories.

2. Add parsnips to the mashed potatoes. Two or three parsnips would be fine, depending on how much mashed potatoes you make. Parsnips look like a white carrot and can be prepared the same way. Peel the parsnip, cut in chunks and add to the potatoes when cooking. Whip as usual. Parsnips have vitamin C, folate, and manganese and will add a little sweetness to the potatoes. Use soy milk rather than cow’s milk when making mashed potatoes to forgo the antibiotics and hormones found in cow’s milk. Skip the butter – the parsnips add a subtle sweet flavor everyone will enjoy.

3. Add nuts to your vegetable dish to dress it up. Chopped walnuts, slivered almonds, or pine nuts are all good choices. Your dish will look fancy without much effort. Roasting the nuts before adding to the vegetables will add an additional dimension of flavor. These nuts have healthy monounsaturated fats and minerals. Almonds are a good source of vitamin E. Walnuts contain B6 and thiamin. Pine nuts have vitamin K, E, and niacin.

4. Sprinkle pomegranate seeds on the top of your salad. These add a burst of flavor everyone will enjoy. Wear an apron while removing the seeds, as the juice will stain clothing. One way to minimize the squirting juice is to fill a bowl with water. Cut the pomegranate in half. Under water, break open the pomegranate and separate the seeds from the white membrane. The seeds will float to the top of the water. Save time Thanksgiving Day by doing this the day before and refrigerate them. Pomegranates are loaded with vitamins C, K, folate and several minerals.

5. Instead of candied sweet potatoes, serve whipped sweet potatoes. Peel and boil the sweet potatoes in water. Drain and whip them. Since they are sweet, no brown sugar or butter is needed. A sprinkle of cinnamon or nutmeg is all you need. If they are thicker than you like, just add a little soy milk.

6. Desserts can really do us in! This Pumpkin Tofu Pie is a hit with all my family – vegans and carnivores alike. Don’t let the tofu scare you. This contains the same spices and tastes like a traditional pumpkin pie minus the eggs and cream. The pie crust is Mary McDougall’s recipe. The filling I adapted from several recipes. Use organic pumpkin and apple juice concentrate if possible.

Crust – 1 cup Grape Nuts Cereal, 1/4 cup apple juice concentrate. Preheat oven to 350º. Mix the Grape Nuts and apple juice concentrate. Pat into a 9” pie pan. Bake for 10 minutes and cool before filling.

Filling – 1 1/2 packages Mori-Nu Extra Firm silken tofu, 2 cups cooked pumpkin, 2/3 cups real maple syrup, 1 1/2 teaspoons vanilla, 2 teaspoons cinnamon, 1/4 t. ginger, 1/2 t. nutmeg, 1/8 t. cloves. Preheat oven to 350º. Blend the tofu in a food processor or blender until smooth. Add the remaining ingredients and blend. Pour into pie shell and bake for about 1 hour.

7. Finally, spend some good quality time together with family and friends. Thanksgiving is a day of gratitude. After dinner, go for a walk together. (Yes, those of us in the Midwest can bundle up and get outside). Set the DVR before you leave. You can go out for a walk and enjoy each other’s company and not miss one play of the game.

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tomato-on-plate-2Dieting by consuming fewer calories often does not work. If pounds do come off, they quickly go back on when we the diet stops. Sometimes we end up with more pounds that when we began dieting. What happened? In the long run, eating too few calories will damage our metabolism.. The body goes into starvation mode, metabolism slows down significantly, and the body will store fat rather than burn fat. Weight loss will become impossible. Hormones will be out of balance. Another reason severe calorie restriction can sabotage your metabolism is your BMR. BMR (Basic Metabolic Rate) is the number of calories the body needs to keep functioning at rest. With restrictive calorie intake, the BMR can decrease by up to 50%, taking it to survival mode. (You can calculate your BMR at  www.bmi-calculator.net/bmr-calculator). The ratio of macronutrients (protein, fat, and carbohydrates) we consume while trying to lose weight will regulate hormones that help determine if our body will burn or store calories. Eating 20-40% of your caloric intake from carbohydrates, 15-35% of calories from protein, and 45-60% of calories from fat and will help reset our hormones and metabolism. Protein (tempeh, tofu, miso, plant sources) will restore tissue and build body mass, fats (avocado, seeds, nuts) will help improve insulin sensitivity and hormone levels. Eating refined carbohydrates (white bread, white flour, white rice, pasta, sugar) rather than whole grains (whole wheat bread, whole wheat flour, brown rice, whole wheat pasta, millet, oats, quinoa, rye, spelt to name a few) can result in elevated insulin levels, producing the stress-induced hormone cortisol which will produce fat. Repairing/reseting damaged metabolism can take time. Because the body is holding on to the few calories it is getting, increasing calorie intake as part of the process to repair metabolism can result in temporary weight gain. But don’t be discouraged!!! It is part of the process of getting everything in proper working order again. Eliminate unhealthy refined foods from your diet, follow a sensible exercise program, and get proper rest to allow the body to burn stored fat as energy.

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Overweight 1According to Business Week Magazine, dieting in America is a $40 billion a year industry. For a majority of Americans, these diets don’t work and are a waste of money. People are looking for a quick fix, and when it comes to permanent weight loss, a quick fix won’t fix the problem of overweight.

In fact, the quick fix diet can do more harm than good. When too few calories are eaten, muscle mass is reduced and much of the weight loss is water. Once off the diet, the body can go into a starvation response, leading to a weight gain of only fat. The American Psychological Association reviewed 31 diet studies and after two years, found up to a third of the dieters weighed more than when they began the diet.1 Repeated failure at weight loss gives us a sense of failure and little hope of successful weight loss.

Successful Weight Loss

Weight loss is more complex than calories in – calories out. Here are some strategies that work:

1. Remove the Chemicals – Environmental toxins including pesticides, toxic metals, and solvents disrupt hormones that regulate our sex hormones, insulin, thyroid, stress, and appetite. Chemicals also create stress on the body, shifting metabolism to store fat rather than burn fat. Toxins are stored in fat cells. An assessment of toxins in the body can be done through urine testing, hair analysis, or whole blood samples. Eat organic foods whenever possible. Because toxins are stored in fat cells, losing weight will reduce toxins stored in our body. Alkalinizing foods including fruits vegetables, miso, cooked grains, and healthy oils will help the body detoxify. Avoid fried foods and process foods, and eat less acid-forming foods like meat and dairy.

2. Rebuild and Rebalance – Metabolism can be damaged by rapid weight loss, stress, too many refined carbohydrates, stimulants, or not enough sleep – slowing down metabolism. Hormones become imbalanced and causes stress to our body. Eating the proper ratio of protein, carbohydrates, and fats will “reset” damaged metabolism. Also including plenty of water to eliminate toxins and booster foods to increase energy and antioxidants and aid with detoxification should be included in the diet. Without proper nutrition, dieters will “plateau” and not be able to lose additional weight.

3. Exercise – It is difficult to lose weight without including exercise. Exercise increases metabolism, burns fat and builds muscle where most of our energy is burned. Interval training – switching from high intensity to low intensity then back to high intensity – burns fat. Resistance training increases lean body mass and increases insulin sensitivity. Find an activity you enjoy whether it be brisk walking, biking, tennis, basketball, jogging, or going to the gym, and do it for 45 minutes to one hour three to five times a week. If you have not exercised for a while, get approval first from your doctor. Start slow and build your way up.

4. Manage Stress – When under stress, the hormone cortisol is released. This can lead to muscle loss and insulin resistance. Weight become difficult to lose and often times weight gains occurs around the mid-section of our body. Absorption of nutrients is compromised, as is the making of enzymes. Remove yourself from stressful situations when possible. Get adequate sleep. Exercise releases stress. Eat foods that include B vitamins (crimini mushrooms, cauliflower, broccoli, strawberries), vitamin C (cantaloupe, parsley, lemon juice, kale, Brussels sprouts, papaya), magnesium (Swiss chard, pumpkin seeds, spinach, summer squash), and potassium (Romaine lettuce, celery, Swiss chard, tomatoes, broccoli).

 

Nutrients Supporting Weight Loss:

❒ Fiber – Fiber is found in all plant foods which are low in calories and fat. Fiber will make you feel full without consuming large quantities of calorically rich foods. Women should get 21-25 grams of fiber a day, men 30-38 grams of fiber a day.

❒ Green Tea – Green tea boosts metabolism and fat burning. Drink 12 oz. or more of green tea per day.

❒ Almonds – Almonds contain healthy monounsaturated fats which are needed for balanced hormones and nerves. Almonds are high in calories, so don’t eat more than one once at a time.

❒ Chromium – A mineral that helps regulate insulin. Insulin is a hormone that regulates the metabolism and storage of protein, fat, and carbohydrates. Sources of chromium are broccoli, whole wheat English muffin, Romaine lettuce, and onions. There is not an Upper Tolerable Level of chromium, as it has few side effects. Those with liver or kidney disease do need to limit their intake of chromium.

❒ Calcium – Calcium helps break down fat rather than store fat. Yogurt, tofu, soybeans, kale, and turnip greens are good sources of calcium. The Recommended Daily Allowance of calcium for men and women over age 25 is 800 mg/day.

❒ CoQ10 – Required in all cells to – converts fat, carbohydrates, and protein into energy. Sources of coQ10 are pistachio nuts, and whole grains. Recommended dosage is 30-100 mg/day.

❒ Tryptophan – An amino acids that makes HTP- 5, which converts to serotonin in the brain. If serotonin levels are low, people will have an increased appetite and sugar cravings. Tryptophan increases serotonin levels. It can be found in crimini mushrooms, spinach, tofu, and soybeans. Suggested dosage is 3.5 mg per kilogram of body weight.

❒ Siberian Ginseng – Is a root adaptogen that helps the body adapt to stress. Recommended dosage of Siberian ginseng dried powdered extract is 250-500 mg one to three times per day. Do not take if on blood thinning, anti-inflammatory, or antidepressant medications.

❒ Zinc – A mineral that helps regulate the rate our body uses up energy. Zinc can be flown in spinach, crimini mushrooms, summer squash, collard greens, and pumpkin seeds. The Recommended Daily Allowance for zinc is 8 mg for women and 11 mg for men.

❒ Lipoic Acid – helps convert carbohydrates and fats into energy. Spinach, oollard greens, and broccoli are sources of lipoic acid. It is difficult to get a toxic level of lipoic acid from foods. 

1. Foxcroft, L. (2011).  Calories and Corsets: A History of Dieting Over Two Thousand Years.  London, England:  Profile Books LTD.

 

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