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SPRING * JANUARY - MARCH * 2010Be consistent with your portions.
For most people, a perfect breakfast has three components: one serving of a whole grain carbohydrate, one serving of a dairy or high-calcium, and one serving of fruit food OR a protein serving (i.e. egg). Together, that would add up to roughly 300 calories. A high-protein serving (i.e., a meat or an egg) is unnecessary but certainly acceptable, as long as it doesn't add too much fat or calories to the mix.
Here are a few combinations, based on this formula that will work with the ‘LDQ’ Meal Plan and/possibly the ‘Focus-Fit-Me' Meal Plan variations:
Food Factoids
*Olive oil…Like avocados, olive oil has healthy
fat that increases your overall satiety, increases the good cholesterol (HDL),
and curbs your appetite. Research shows it has anti-inflammatory
properties. Chronic inflammation in the body is linked to
metabolic syndrome.+
FFF Foodnote:
Drizzle your salad with olive oil and you'll increase the antioxidant
power of your veggies, a study published in the British Journal of
Nutrition notes. Or toss Buck-Wheat pasta with a few teaspoons of
olive oil, fresh basil and sautéed garlic and add a few scrapings of
parmesan cheese. WHAT… CHEESE!!! YES!
You can have an alternative to lowfat cheese (finally) and eat the real stuff. This ‘whole dairy’ cheese may have more conjugated linoleic acid than other cheeses in ‘whole’ form, which might help your body burn fat.(from a study in The American Journal of Clinical Nutrition+) Parmesan is so flavorful, it's easy to get you full from just one serving (1ounce).
+http://www.ajcn.org/
Buckwheat pasta
Don’t give up the easiest dish to make: Pasta! Swap regular pasta for this high fiber variety; you'll drop weight in no time. Buckwheat is high in fiber and, unlike most carbs, contains protein too (just like Quinoa which is a grain much like Farro and Bulgar. It packs both fiber (2.6 grams per 1/2 cup) and protein . The protein in these items is what keeps you full longer and will stop you from over eating.
FFF Foodnote: Grate Parmesan over roasted vegetables, salad, Grain or Buck-Wheat pasta, on toast… yum!
*Butter…Use Benecol, Take Control, or Smart Balance instead of butter. These newly developed soft food spreads contain heart-healthy plant stanols. Just 2 tablespoons daily can significantly lower your total cholesterol level.
*Yogurt…Dietitians
often refer to plain yogurt as the perfect food, and for good reason: With
its trifecta of carbs, protein and fat, it can stave off hunger by keeping
blood sugar levels steady.
FFF Foodnote:
Use lowfat plain yogurt instead of mayonnaise in chicken or potato salad,
or make a creamy sauce or dip by substituting sour cream with non fat or
lowfat yogurt. Try toppping a baked potato with a bit of yogurt and a
squeeze of lemon juice and add parsley-yum!. FYI…Greek yogurt, has more
protein than other versions and is a bit thicker if thickness is something
you like or need for a recipe.
*Apple…An
apple a day can keep hunger pangs and weight gain at bay. People who eat
an apple before a big meal will eat less, and therefore eat fewer calories
overall than those who have no snack or a different snack. Apples are high
in fiber—4 to 5 grams each—which makes them filling-plus, the antioxidants
in apples may help prevent metabolic syndrome, a condition marked by
excess belly fat or an "apple shape."
FFF Foodnote:
Apples are ideal to take on-the-go for
snacking. For a dessert/pielike tasting treat, chop up a medium apple and
sprinkle with 1/2 tsp allspice and 1/2 tsp cinnamon. Pop in the microwave
for 1 1/2 minutes.
+Metabolic Syndrome -What is the metabolic syndrome? The metabolic syndrome is characterized by a group of metabolic risk factors in one person. They include:
Abdominal obesity (excessive fat tissue in and around the abdomen)
Atherogenic dyslipidemia (blood fat disorders — high triglycerides, low HDL cholesterol and high LDL cholesterol — that foster plaque buildups in artery walls)
Elevated blood pressure
Insulin resistance or glucose intolerance (the body can’t properly use insulin or blood sugar)
Prothrombotic state (e.g., high fibrinogen or plasminogen activator inhibitor–1 in the blood)
Proinflammatory state (e.g., elevated C-reactive protein in the blood)
+Metabolic
Syndrome Info from:
http://www.americanheart.org/presenter.jhtml?identifier=4756
You need
to accept your strengths and limitations
Prioritize the work necessary to become healthy, fit and a happier
person. Being forced to do what does not come easy will just frustrate you
and add more stress to the body. Being focused during our time together
and being open to learn and change will make you empowered and fit both,
physically and mentally. Proper training is not just physical change but
mental change. Preparing to learn something new and embracing this
knowledge and how it affects you specifically will make you free (body,
mind and spirit). It is the first step to reaching all if not most of our
most basic goals in life.
With Face Forward you do just that, 'face forward' and no looking back-- you make me your fitness/movement/health buddy/co-pilot… and I am in it for the long journey with you!
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