It’s all about taste, isn’t it? You could complain about eating foods that are good for you when they taste lousy. Well, there’s one more excuse you won’t be able to use any more. It’s amazing what a little bit of creativity can do to the taste of food. Try these favorites and see for yourself. Tastes needn’t rely on fat and sugar.
1 – Canned chilies: Add whole chilies to a grilled chicken sandwich or diced chilies to soups, scrambled eggs, pita sandwiches, or sprinkle on tortillas.
2 – Dried cranberries. Great in marinades for baked chicken. Add to quick bread, spinach salads, chicken salads, and rice dishes.
3 – Portobello mushrooms. Marinate and grill like a hamburger, slice grilled and add to salads or pasta dishes, or use instead of meat for sandwiches.
4 – Canned roasted red or yellow peppers. Add to a grilled cheese sandwich, blend them with some cayenne and drizzle over a creamed vegetable soup, egg dishes, pasta sauces, or add as a topping with cheese for crackers.
5 – Fresh cilantro. Add to fruit or tomato-based salsa to accompany fish or poultry. Add to curried chicken salads with celery, apples, and grapes. Add to a bean burrito, fruit or vegetable salads, vinaigrette dressings, black beans, or rice dishes.
6 – Red onions. Slice thin and add to salads, sandwiches, bean dips, or egg dishes.
7 – Honey. Drizzle over yogurt, warm brown rice and pistachios or sliced apples. Sweeten mashed sweet potatoes with honey. Mix with mustard, orange juice, balsamic vinegar, and herbs as a marinade for chicken.
8 – Fresh parsley. Mix with lemon and pepper and drizzled over grilled fish. Mix with minced garlic and whole wheat breadcrumbs or wheat germ for a savory crust for potato dishes or chicken. Mix with oil and garlic for a pesto sauce for mashed potatoes.
9 – Mint. Add to chopped tomatoes and cucumber, rice dishes, and beans.
10 – Sun dried tomatoes. Use in pasta salads, sandwich spreads, vegetable dips, or as an extra topping on pizza. Mix into sautéed zucchini or as an accompaniment to grilled eggplant. Blend with olives, garlic, and balsamic vinegar to make a spicy spread for grilled vegetable sandwiches.
11 – Fresh ginger. Combine with curry to flavor chicken, add to hot or iced tea, use to season steamed vegetables such as pea pods or carrots. Use as a topping along with green onions on roasted fish. Add to stir fries, tofu dishes, or salad dressings.
12 – Horseradish. Use in potato dishes, vegetable dips with dill, vegetable or chicken wraps with fat-free sour cream, spicy soup like gumbo, turkey burgers, cold potato salad, or cold green beans.
13 – Lemon. Add grated rind (called zest) to fruit salads. The juice can put a tangy taste in couscous, gazpacho, and dressings, and can be used as marinade for fish.
14 – Fresh herbs. Fresh always taste better than dried. Add fresh basil to pasta, tomatoes, or other vegetables, bread dough, or even mango slices. Fresh rosemary accents any meal, as well as pasta dishes, roasted vegetables, lima beans, peas, or squash. Fresh dill is an excellent flavor for fish, chicken, omelets and other egg dishes, salads, beets, cabbage, potatoes, or cucumbers. Fresh orégano is excellent in Italian, Greek, or Mexican dishes.
15 – Hoisin sauce. Use as a glaze with garlic, cilantro, and ginger for chicken. Add to steamed green beans.
16 – Pine nuts. Add a few to stuffing, pesto sauce, pilafs, and fillings for poultry or vegetables such as eggplant, or large zucchini.
17 – Crushed red pepper flakes or Tabasco. Sprinkle on pizza, pasta dishes, salads, or soups. Add to olive oil or sour cream dips, rice dishes, or bean salads. Mix into cornbread batter or bread dough.
18 – Tamarind. Add to mixed steamed vegetables, fresh orange juice, salad dressing, and sauces for fish.
19 – Salsa. Make your own by experimenting with grilled corn, vine-ripened tomatoes, garlic, red onions, and chilies. Or try fruit salsa made from mango, jicama, and black beans. Try adding rice wine, vinegar, fresh mint, lime juice, fresh herbs, avocado, or cilantro.
20 – Sherry. Add a tablespoon to soups, sauces, marinades, or fruit glazes.
As the recipes here show, you can make food deliciously flavorful by adding a number of low-calorie ingredients.
It may sound incredible, but drinking water can burn calories! Tests were conducted on subjects designed to measure changes in expired air. Simply put, by analyzing the subject’s breath, researchers were able to determine how fast they were burning calories, and whether the calories came from fat or sugars (glucose). Test subjects did not eat or drink for 90 minutes prior to the test.
Tests results showed that within ten minutes, energy expenditure increased. At thirty minutes, the metabolic rate was 30% above normal and the increase persisted for up to ninety minutes. The total thermogenic (calorie burning) response was approximately 25 calories. Considering the fact that water is very inexpensive and poses no toxicity risk (if purified), test results suggest that as much a 100 calories can be burned by drinking 16 ounces of water four times a day.
Further, it is postulated that even more calories can be burned if refrigerated water were used, since as much as 40 %of the calories burned in the experiment were used by the body warming the water from room temperature to body temperature. Remember that the definition of a calorie is the amount of energy required to raise the temperature of one liter of water by one degree Celsius. So, raising the half-liter of room temperature water (22 degrees Celsius) to body temperature (37 degrees Celsius) burns about TA. calories. Drinking refrigerated water (4 degrees Celsius) would burn an extra nine calories per glass.
While, at first, these numbers may seem insignificant considering the average American diet consists of 2,200 – 2,900 calories, the results over time are far from insignificant. Burring 100 calories per day equates top 3,000 calories per month and 36,000 calories per year. That is the equivalent of 10 pounds of body fat per year! The researchers estimate dropping another three to four pounds per year use refrigerated water.
Men and women reacted differently to test. Women responded to the increased metabolic rate by burning carbohydrates, while men primarily burned fat. Finally, researchers compared the thermogenic effect of water to ephedrine. One group of subjects drank 1.5 liters of water (three sixteen ounces glasses). The other group consumed 50 mg. of ephedrine three times a day. The water provides 60% of the thermic effect of the powerful (and dangerous) supplement.
I once heard that you can break a habit by not doing it for 12 days. Even if these foods are among your favorites, remember that you can break the habit quicker and easier than you think. Try supplanting a habit – that’s where you substitute something good for something bad – it’s even easier:
Pasta: It may be fat-free, but it contains 40 grams of carbs per level cup. That’s enough to set off an insulin reaction and throw the appetite into over-eat mode. Add half a cup of low-fat vegetables to increase fiber and slow digestion.
Grapes: Because grapes contain little fiber and lots of glucose, they can both cause an insulin reaction and trigger the release of endorphins, thereby continuing the eating process. Chooses bananas, apples, and strawberries that have more fiber and more fructose – a slower reacting sugar.
Instant White Rice: Is rated 91 on the glycemic scale. With no fiber due to refining, it breaks down quickly into glucose, causing an insulin reaction and stimulating the appetite.
Non-Lean Red Meat: A six-ounce serving of filet mignon can yield as much as 26 grams of fat. Use eye of round, or flank steak. Stay away from ground beef.
Cream Of Wheat: Is a fat-acting, high-glycemic carb that is usually accompanied by cinnamon, added sugar. Try oats, cream of rye, and oatmeal instead.
Fruit Juice: Juices are devoid of fiber, which makes the sugars absorbed quickly into the system. Further, many liquids exacerbating hunger, rather than satisfy it.
Raisins: They are too dense in carbs compared to other fruits (about 65 grams per half-cup).
Bagels: A single bagel yields about 40 grams of carb; a large one 75 grams. Rye bread and oat bread are better alternatives (both are low on the glycemic scale).
Rice Cakes: While plain ones are low in calories, most come coated with cheese, caramel, or apple flavoring … and it’s hard to stop after just a few. Rice cakes are higher than white bread on the glycemic index, so they won’t help to curb the appetite. Cold Cereal: Most cereals are loaded with sugar. Only the high fiber, no sugar added cereals help suppress appetite.
If you want to lose weight at a reasonable rate, a rate at which you can keep it off, here are some perfect programs for you … Aim for an amount of exercise that will burn about 300 calories each workday (or 1500 calories each work week). If you eat the same amount of food, you will lose almost 1/2 a pound per week (one pound equals 3600 calories). Here’s how you can do it using a variety of techniques: Go with a colleague to a high-rise building and walk the stairs for 15 minutes (150 calories). That would still give you a half hour for lunch. Walk to the bus stop or your car by going the opposite way around one square block -15 minutes (55 calories). Walk after dinner 30 minutes (110 calories). Total 315 calories burned per day, 1575 calories during the workweek. That equates to a weight loss of a little less than a half-pound a week, or 22 pounds a year!
If you throw in even one day a week at the gym (on the weekends or on less stressful days) – treadmill for one half hour (170 calories); weightlifting for one half hour (250 calories) – that’s an additional 420 calories burned. Adding that to the 1575 calories burned during the week, you get approximately 2000 calories burned per week, or 29 pounds lost per year. Each additional day per week you go to the gym burns another 6 pounds per year. You can clearly see that even the smallest efforts add up to impressive results. Don’t try to lose it faster; the body goes in to starvation mode and stores fat more readily if you try. The slower you lose it, the more assurance you’ll keep it off.
Join an aerobics class, volleyball club, basketball team, racquetball league, tennis team, or kickboxing – at work or YMCA, or neighborhood. All of these combine working out with socializing. There’s another synergy. You go and continue to go because of the support and because you don’t want to let a friend down.
Remember that besides laughing, exercise is the only activity that both releases endorphins and helps you burn calories. If the gym is not an option (cost, distance,
initial level of discomfort), start at home. You can do pushups – either on your knees or fully extended; sit-ups with legs hooked under the sofa; squats using a chair for balance; or ride a stationary bike. All of the above can even be done watching TV (yes, TV is good for something). Use the commercials for sit up and push-ups, and the stationary bike for the programming.
Start the day right and you’re half way home. It’s tough to do something bad after doing something good for yourself and your body. Here’s my list of the most important:
1) Eat a big breakfast, predominately made up of protein.
2) Never wait until you are hungry; by then, you have low blood sugar and the brain is screaming for food – especially in the form of sugar. Eat snacks consisting of nuts and seeds, low-fat cheese, and dried or fresh fruit during the day. According to Dirk Pearson and Sandy Shaw, High-protein and/or high fiber snacks eaten thirty to forty-five minutes before main meals can reduce appetite. The tyrosine and phenylalanine in the protein is converted in the brain (within one-half hour to forty-five minutes) to norepinephrine -an appetite-inhibiting neurotransmitter.
3) Eat one or two vegetables with every meal. (Please don’t count French fries as a vegetable).
4) Get your calcium from soymilk or dark green vegetables. Avoid regular milk.
5) Don’t eat any potatoes except yams. White potatoes have a glycemic index higher than table sugar.
6) Eat a high quality protein with every meal. Only eat extra lean meats and poultry from organically grown, free ranging animals.
7) Keep grain to a minimum- even 100% whole grains.
8) Eat a variety of nuts and seeds as snacks throughout the day, along with some fruit. Never eat fruit with your regular meals, but only as snacks.
9) Drink 8-10 cups of water per day – but not within 15 minutes before or after eating; otherwise, the digestive enzymes in your saliva in your mouth is diluted and the digestion process is delayed.
10) Remember that fat-free usually means lots of sugar – a bad trade off. 12) Try making smoothies out of different fruits and vegetables. Use a variety but keep fruits and vegetables separate. Different combinations may taste so good you’ll eat (drink) more of them. ONLY IF your juicer leaves the fiber in.
Ask yourself the following six questions. They will help you find out if your body has trouble managing carbohydrates….
1) After eating a full breakfast, do you get hungrier before it is time for lunch than you would if you had skipped breakfast altogether?
2) Do you get tired after eating a large meal or find that you get sluggish and/or hungry in the afternoon?
3) Have you been on diet after diet, only to regain all the weight that you lost and more?
4) Does stress, boredom or tiredness make you want to eat?
5) Do you sometimes feel that you aren’t satisfied, even though you have just finished a meal?
6) Do you find it harder to take off weight – and keep it off-than when you were younger?
If you answered, “yes” to three or four questions, you have a carbohydrate addiction that may be greatly affecting your life. Obviously, by cutting back on simple carbohydrates, you can avoid the insulin reaction. While that may be difficult to accomplish fully, you can immediately add protein – meat, poultry, fish, cheese, eggs or tofu – to your diet. Proteins reduce carbohydrate craving. Also, when cabs are eaten at the same time as protein, the rate of absorption of the carb slows down to the rate of absorption of the protein, thereby minimizing the insulin reaction.
How to Choose Healthy Carbohydrates:
The more quickly sugar enters your bloodstream; the more your insulin rises. By making proper food choices, you can largely control your insulin levels. Bu choosing the right food isn’t always simple. Some foods that don’t taste sweet at all, such as white potatoes, raise your blood sugar and insulin levels dramatically, while other foods that taste sweet, like sweet potatoes, have less effect.
The main way to determine how fast a given food elevates your blood sugar and thus insulin, is to know the glycemic index of the food. But knowing a food’s glycemic index is not enough. A better idea is to look beyond the food’s glycemic index and examine what is called the glycemic load (GL). This is the number of grams of carbohydrate in an average portion of the food multiplied by the glycemic index. The GL provides a rough measure of how much insulin your body is going to need to digest a given food.
The glycemic index is a measure of how much a food increases your blood sugar level compared to table sugar. There are many foods that you would not ordinarily think of as having the same effect on the body as table sugar, but they are the most dangerous because they are so much a part of our everyday diet. Don’t be fooled. Pay attention to the foods listed below and place them on your taboo list!
Remember that the higher the glycemic index a food has, the greater the insulin reaction, and therefore the more difficult to lose weight and keep it off.
Food Glycemic index
Plain Bagel 103
Kaiser Roll 104
French Baguette 136
Rice Crispies 117
Rice Chex 127
Graham crackers 106
Vanilla wafers 110
Brown rice pasta 113
Potato, baked 158
There are many common foods that might not be considered as having a high glycemic index, and therefore not perceived as powerful insulin triggers. The general rule is to stick with foods that have a low Gl index less than 70. People tend to get hungrier after a meal of high-glycemic foods. Following are the glycemic index of a few foods from different categories:
Watch out for hidden sugars on product labels. Malt barley, fructose, sucrose, maltodextrin, lactose, molasses, and honey are all simply forms of sugar. The body will react similarly to all of them. A good example of how misleading labels and foods can be is in comparing a bagel and fat-free cream cheese with a doughnut. They have a similar glycemic index!
Let’s not call it exercise. That’s a dirty word for some. There are lots of ways to burn calories and trigger endorphin release without going to the dreaded gym.
Make it fun: something you look forward to doing, rather than seeing it as a chore. How about doing more of what you already do! By doing that, and adding a few special supplements to your diet, you can achieve many of the results that you thought could only come from a serious working out.
Change is the most difficult thing in most people’s lives. Don’t stress yourself. Doing more of what you already do is far easier and can be carried out much more consistently than struggling with the integration of new behaviors. He’s a partial list. Don’t let these suggestions limit you. Add some favorites of your own:
#1 – Walk a little more: walk part way to work. Park you car one stop father away from
you ultimate destination.
#2 – Walk to the neighborhood store.
#4 – Park you car in the far reaches of the parking lot at the mall.
#5 – Walk around the local park and stop at each of the stations set up for exercise: squats, sit-ups, push-ups, pull ups, etc.
#6 – Don’t take the elevator. Walk up and down the stairs at work or visiting others in a high-rise.
#7 – Take up tennis, or golf (don’t use the cart)
#8 – Join a volleyball / basketball league
#9 – Go dancing
#10 – Go horseback riding
#11- Use a hand mower to do the lawn
#12 – Take up swimming
Simply by increasing your current daily activities you can gain the same benefits as taking on a new exercise regime. And it is easier to increase an existing activity than integrating a new one. If you find something that brings you joy it will that much easier to continue.
There are also ways to increase metabolism and burn fat through the use of supplements. In an experiment conducted on herself, Sandy Shaw, PhD. – Life Extension – took 10 grams of arginine, an amino acid, a day. Sandy lost 25 pounds of fat and put on an estimated 5 pounds of muscle … without engaging in any strenuous exercise. The process works because arginine stimulates the release of growth hormone, which causes the body to burn up fat and put on muscle. But do remember that weight-bearing exercise is the only way to protect yourself from osteoporosis. And men, remember that it’s not just a woman thing. You’ll get it too, only a decade later.
The next step is to figure out how much weight you want to lose and spread that loss over a projected period. He’s how to do it. Say you weigh 150 pounds now, and you want to weigh 130 in 12 months. That’s a loss of 20 pounds in 52 weeks, or a little more than one-third of a pound per week. 3600 calories equal one pound. 1/3 of 3600 is 1200 calories. You would need to burn an extra 1200 calories per week to get down to your target weight. Look at the list above and decide which activates you would enjoy doing, or doing more of. Example: one hour of tennis (420 calories), one hour of swimming (300 calories), half-hour of walking up stairs (200 calories), one hour of dancing (320 calories) = 1240 calories. Setting aside 3 ЛЛ hours a week to lose 20 pounds in a year is a very small sacrifice. And for those who can integrate a better diet, or supplements, or lifting weights, the results will come that much faster.
Research by Dr. G.H. Earp-Thomas, a reported expert on soils, show that wheat grass contains more than 100 food elements, including every identified mineral and trace mineral with more iron per given volume than spinach. It also contains every individual vitamin in the B-complex family, has one of the highest pro-vitamin A contents of any food, and is rich in a vitamins C, E, and K. Dehydrated wheat grass averages 25% protein – a higher percentage than is contained in fat, fish, eggs, dairy products, or beans. Dr. Ernest Krebs, Jr., claims that young and green wheat grass has 100 times the laetrile (an anti-cancer substance) as the seeds from which they sprout.
Barley grass boasts four times more vitamin B1 (thiamine) than whole wheat flour; 30 times more В than milk; three times more vitamin С than spinach and seven times as much as oranges. Barley grass “is one of the most incredible products of this decade,” states Dr. Howard Lutz, director of the Institute of Preventive Medicine in Washington, D.C. “Barley grass improves stamina, sexual energy, clarity of thought, and reduces addiction to foods that are bad for you. It also improves the texture of skin and heals dryness associated with aging.”
Chlorella, a single-ceil algae, possesses the greatest amount of nucleic acids – which are said to contribute to longer life – and the highest amount of chlorophyll per given volume. Chlorella is such an important green food supplement that more than 1,000 scientific papers have been written about it in recent years. Japanese researchers have found that eight grams of chlorella daily quickly helped to detoxify people suffering from cadmium poisoning.
Spirulina, an easily-digested, blue-green algae, contains a wealth of beta carotene,
noted for neutralizing free radicals that damage healthy cells. It is also rich in chlorophyll. Spirulina seems to have much value in the human diet due to its cancer-preventing coloring matter. The molecule of chlorophyll in all green vegetables and other non-animal products is noted for its similarity to that of hemoglobin, the red coloring matter in the blood of mammals that carries oxygen to trillions of cells. The only difference is that the center of the chlorophyll molecule is magnesium, while that of hemoglobin is iron.
Did you know that not all fats are created equal? Mono-saturated fats – found in free-ranging, organically grown animals, nuts, avocado, and olive oil – are essential for keeping the brain and heart functioning properly, for raising HDL (good) cholesterol, and for lowing LDL (bad) cholesterol. Monosaturated fats cause the release of the hormone cholecystokinin (CCK) that tells the brain to stop eating, and therefore acts as a brake on the appetite.
Omega-3 fatty acids found in fish, are the primary fuel for the brain. According to Dr. Dharma Singh Khalsa, fats such as omega-3 fatty acids from shellfish, blue-green algae, spirulina, and wheat grass are all rich sources of peptides that cause the hormone leptin to be secreted. Leptin in the blood signals the brain that we are full and initiates a more rapid burning of calories.
And in a recent study, it was found that omega-3 fatty acids enhance fat burning and help you get rid of fat, especially abdominal fat! Saturated and polyunsaturated fats, on the other hand, have a negative affect on health. These fats stimulate the appetite center. Good fats should make up 30% of the calories we consume.
We are genetically predisposed to eating fats. We evolved eating a diet high in fats because fats are the most efficient source of fuel for the brain. There are nine calories per gram of fat, while there are only four calories per gram of carbohydrate or protein.
How essential are fats to our health, longevity, and evolution? Our ancestors consumed 12.6 grams of omega 3 fatty acids each day; their brains we 11% larger than ours. Today we consume .5 to 1.4 grams daily.
It has been found that more fat made test subjects feel better. In the study, 20 people ages 20 to 37 spent a month eating meals that contained 41%of their calories as fat, and then went another month consuming food where fat supplied 21% of their daily calories. When researchers gave these men and women psychological tests for mood, they found that the higher-fat diets resulted in more positive moods, more calm, and less anger and hostility. It was found that those fats triggered an endorphin release.
In another study from Loma Linda University of California, scientists compared two low-calorie diets. Both were similar in calories (1,015) and protein (30%) but varied in fat and carbohydrate content. One group received a diet composed of 39% fat – the majority coming from almonds – and 32% carbohydrates. The other group diet was composed of 15%fat and 53% carbs. After 24 weeks, researchers compared results from reach group. The subjects on the diet supplemented with almonds lost 62% more weight, 56% more body fat and 50% more on their waist than those on the high carb/low fat diet.