Here's a hot cooking tip--
Prevent foods from sticking in the pan Chef Tal Ronnen suggests using salt! No fat, no cholesterol...but what do you expect from the vegan chef recently seen on the Oprah Winfrey Show--
OH WAIT! Chef Tal DOES use fat! Just vegan fats!
You can get some of Chef Tal's recipes by going to Oprah.com. He has created a 21 day cleanse to help get rid of the "gunk" (don't you love when I talk technical?) from your body.
Chef Tal has also written a cook book, The Conscious Chef, filled with ways that you can eat in a healthy way, using vegetable based foods that taste like chicken, pork and beef! If you are looking for a gift for yourself, your family, or your favorite foodies...this is the cookbook to get!
No, you don't have to become a vegan to lose weight...but eating "closer to the earth" is good for our bodies, and for the earth!
Showing posts with label lowering cholesterol. Show all posts
Showing posts with label lowering cholesterol. Show all posts
Tuesday, October 27, 2009
Monday, August 24, 2009
Back Home and In the Nutty Groove
I'm back home after visiting my mom for a few days.
I did really well while there, continued with my lemon in the morning, my 15 minute exercise routine and basically healthy eating.
One of the challenges I had was that my mom has gotten SO skinny she really needs to eat more...and it felt funny to push someone to eat! What is interesting is that I didn't have to modify WHAT I prepared or even HOW I prepared it much. The basic concept is good nutrition. Since she is diabetic--controlled by diet--she really needs to eat frequently and lots of complex carbs and good protein. She also has high cholesterol so it isn't like you can just load on lots of saturated fats. So we ate the same foods, I encouraged her to eat more nuts during the day as snacks, and to increase her portion size just a little bit.
I added a few more carbs than I would normally eat...good healthy whole grains...and a bit more EVOO...and she likes to have a dish of ice cream every night. Ahhh...that was the challenge for me! She chooses the light version because of her cholesterol...the nutritionist told her to have a few raw nuts before hand to get the protein in to help balance her blood sugar and that would be okay...frankly, I just didn't find the light version very satisfying! Anyway, we had "dessert" every night which I'm not used to.
I found ways to sneak more calories, good fats and protein into her meals by upping the amount of feta and nuts in her salads, adding walnuts to her oatmeal, things like that. These are tricks that help those of us who aren't super skinny, too. By getting good fats in our diet on a regular basis we will have fewer cravings, our skin will be softer & smoother and our bodies will be more lubricated overall and function better.
You don't need to add a lot...and try a variety of omega 3 fatty acids--get some flax seed, hemp oil, walnuts...by changing it up and having a variety you avoid boredom while you give your body things it really needs! You'll feel better and have more energy, too!
So I'm back home and getting back into my own groove, (not to be confused with a rut!) Have to run to the store and buy some more veggies to go with my nuts!
I did really well while there, continued with my lemon in the morning, my 15 minute exercise routine and basically healthy eating.
One of the challenges I had was that my mom has gotten SO skinny she really needs to eat more...and it felt funny to push someone to eat! What is interesting is that I didn't have to modify WHAT I prepared or even HOW I prepared it much. The basic concept is good nutrition. Since she is diabetic--controlled by diet--she really needs to eat frequently and lots of complex carbs and good protein. She also has high cholesterol so it isn't like you can just load on lots of saturated fats. So we ate the same foods, I encouraged her to eat more nuts during the day as snacks, and to increase her portion size just a little bit.
I added a few more carbs than I would normally eat...good healthy whole grains...and a bit more EVOO...and she likes to have a dish of ice cream every night. Ahhh...that was the challenge for me! She chooses the light version because of her cholesterol...the nutritionist told her to have a few raw nuts before hand to get the protein in to help balance her blood sugar and that would be okay...frankly, I just didn't find the light version very satisfying! Anyway, we had "dessert" every night which I'm not used to.
I found ways to sneak more calories, good fats and protein into her meals by upping the amount of feta and nuts in her salads, adding walnuts to her oatmeal, things like that. These are tricks that help those of us who aren't super skinny, too. By getting good fats in our diet on a regular basis we will have fewer cravings, our skin will be softer & smoother and our bodies will be more lubricated overall and function better.
You don't need to add a lot...and try a variety of omega 3 fatty acids--get some flax seed, hemp oil, walnuts...by changing it up and having a variety you avoid boredom while you give your body things it really needs! You'll feel better and have more energy, too!
So I'm back home and getting back into my own groove, (not to be confused with a rut!) Have to run to the store and buy some more veggies to go with my nuts!
Sunday, October 19, 2008
Nuts are Great Foods for Losing Weight
I used to hear that nuts were foods to avoid when trying to lose weight. The rationale was they are high in calories.
Well, they are a nutritionally dense food, so yes they pack some calories. They also have a great blend of protein, fiber and the good kind of fats.
The "good" fats in nuts can help lower your cholesterol levels. Eating nuts on a regular basis may also help lower your risk for type 2 diabetes!
Nuts can help us in our weight loss goals, too. The fiber and protein help provide a fuller feeling and when eaten before high-carb foods can help prevent your blood sugar from soaring. The fats provide satiety. You just don't feel like you are on a diet when you are eating nuts!
Two tips on nuts: how they are prepared and the amount.
The best nuts are raw nuts. Avoid the roasted ones. Roasted nuts have added oils which are not needed. The heating of those oils creates partially hydrogenated oil.
An ounce of nuts is pretty much a serving. That's not handfuls, but it is plenty. Obviously, the number of nuts in one ounce depends on the type of nut. Here's a rough estimate-- 24 almonds, 14 walnut halves, 20 pecan halves or hazelnuts or about 30 peanuts.
I find the key to eating nuts and not going overboard is to dole out my portion before I start to eat. I typically enjoy less than 1/2 ounce at any one time and I find that very satisfying. I put them in a small dish to eat plain, or put them in my foods. I love nuts in my salads and even mixed in my yogurt. Chop up some nuts and add them to vegetables, or to your main dish.
Nuts add textural variety and additional protein and fiber. And it doesn't take much!
If you are allergic to nuts you can get the "good" fats (monounsaturated) from avocados, olives, canola oil, olive oil and yes, dark chocolate. All of these foods are going to be high in calories because they are high in fats, but if you stick to small portions the benefits are fantastic!
Well, they are a nutritionally dense food, so yes they pack some calories. They also have a great blend of protein, fiber and the good kind of fats.
The "good" fats in nuts can help lower your cholesterol levels. Eating nuts on a regular basis may also help lower your risk for type 2 diabetes!
Nuts can help us in our weight loss goals, too. The fiber and protein help provide a fuller feeling and when eaten before high-carb foods can help prevent your blood sugar from soaring. The fats provide satiety. You just don't feel like you are on a diet when you are eating nuts!
Two tips on nuts: how they are prepared and the amount.
The best nuts are raw nuts. Avoid the roasted ones. Roasted nuts have added oils which are not needed. The heating of those oils creates partially hydrogenated oil.
An ounce of nuts is pretty much a serving. That's not handfuls, but it is plenty. Obviously, the number of nuts in one ounce depends on the type of nut. Here's a rough estimate-- 24 almonds, 14 walnut halves, 20 pecan halves or hazelnuts or about 30 peanuts.
I find the key to eating nuts and not going overboard is to dole out my portion before I start to eat. I typically enjoy less than 1/2 ounce at any one time and I find that very satisfying. I put them in a small dish to eat plain, or put them in my foods. I love nuts in my salads and even mixed in my yogurt. Chop up some nuts and add them to vegetables, or to your main dish.
Nuts add textural variety and additional protein and fiber. And it doesn't take much!
If you are allergic to nuts you can get the "good" fats (monounsaturated) from avocados, olives, canola oil, olive oil and yes, dark chocolate. All of these foods are going to be high in calories because they are high in fats, but if you stick to small portions the benefits are fantastic!
Sunday, September 14, 2008
Good Fats and Cholesterol
Lowering cholesterol is a great goal. Walking is definitely one component of that. Eating "good" fats regularly is another part of the equation.
Omega 3 Fatty Acids are the "good guys". I've talked about getting them in through supplementation--and the importance of having a good quality supplement.
I was reading another blog that offered some tips on other ways to get Omega 3 that included an eye opener for me. I knew flax seed was good and I thought getting it ground would be great--and so convenient.
I read Wellness Tips from Dr Linda: Getting Omega 3 in Your Diet. After reading that post I will be grinding my own when I want flax seed! Okay, I'll get real...I'll just continue to eat my balanced diet and take a really good supplement!
Omega 3 Fatty Acids are the "good guys". I've talked about getting them in through supplementation--and the importance of having a good quality supplement.
I was reading another blog that offered some tips on other ways to get Omega 3 that included an eye opener for me. I knew flax seed was good and I thought getting it ground would be great--and so convenient.
I read Wellness Tips from Dr Linda: Getting Omega 3 in Your Diet. After reading that post I will be grinding my own when I want flax seed! Okay, I'll get real...I'll just continue to eat my balanced diet and take a really good supplement!
Saturday, September 13, 2008
Walking for Weight Loss, Part 3: lowering cholesterol
Not only is walking great for endurance and strength, it also helps lower cholesterol and blood pressure. So while we are trimming the waistline, we are also helping improve our health in these important areas.
You don't have to walk every day for this benefit--3-5 times per week will do it. Remember the guideline of brisk walking (you still want to be able to talk) and try some interval training by putting in short bursts.
In addition to all this, walking releases endorphins so you feel good, too.
Weight reduction, gaining in strength, lower cholesterol and blood pressure--and the feel good hormones, too? Now, who doesn't like that prognosis!
You don't have to walk every day for this benefit--3-5 times per week will do it. Remember the guideline of brisk walking (you still want to be able to talk) and try some interval training by putting in short bursts.
In addition to all this, walking releases endorphins so you feel good, too.
Weight reduction, gaining in strength, lower cholesterol and blood pressure--and the feel good hormones, too? Now, who doesn't like that prognosis!
Subscribe to:
Posts (Atom)
