«Gold Standard of Thin Janice Rowland & Kathleen Rowland Copyright 2012 Petals in the Gazebo Press, Kathleen Rowland Cover Art Copyright 2012 Mariya ...»
Breakfast, lunch, a snack, and dinner are designed so that you won’t get overly hungry before the next meal. Keep the truth in mind that eating small meals throughout the day speeds your metabolism. This method also satisfies cravings because we can think about what we’re going to eat at the next meal. Since we chose it, we will value it. It’s perfectly okay to save some items from one meal to use at another, particularly if you are saving up for a special dinner.
If you are a college student like Janice, your breakfast might consist of a granola bar, banana and bottle of water as you walk to class. Or, you might start each day with one of the breakfast ideas below. If you are extremely hungry in mid-afternoon, soup will fill you up.
Some low-sodium soups bowled us over: Amy’s (230-calorie serving) Indian Dal Curried Lentil, Campbell’s (80calories a cup) V8 Garden Broccoli, Progresso 40% less sodium (one serving is 110 calories—have two) Beef and Vegetable, and Campbell’s (120 calories per package—have two) Select Harvest Light Vegetable and Pasta. Keep in mind that after eating, our bodies need about twenty minutes to realize we aren’t starving anymore. Be patient while drinking another bottle of water!
Do you remember Secret Number Five—a rigid schedule? If you eat in regular intervals, you will not starve. Our mind and body become conditioned to a set amount at a set time. This is one of the reasons maintenance is easy after losing weight. After awhile, we don’t want more. Your friends and family might even accuse you of having skinny genes. After all, you will be wearing skinny jeans.
“Starving always leads to a binge,” warns Janice, who used to attempt to lose weight this way. It didn’t work for her. “This doesn’t happen now. I can get a little hungry and then realize I’m going to eat something filling very soon.” Some health experts recommend taking an A-to-Zinc vitamin. Others, such as those from Prevention Magazine, don’t think a multivitamin’s necessary when eating for good health. Still, a vitamin every few days can’t hurt. If you are under forty, don’t worry about taking glucosamine chondroitin tablets for healthy joint function. If you are allergic to shellfish, avoid glucosamine chondroitin completely because the principal ingredient, crospovidone, comes from shellfish.
We need a small amount of monounsaturated fat for optimum health. Within the world of nutrition, this was pop-nutritional news in 1999. We Americans are known for our overreactions, and immediately, Science Daily published the Peanut Butter Diet. True, there was a healthy idea behind it. MUFAs, or monounsaturated (healthy) fats are found in foods such as peanuts, olive and other vegetable oils, nuts and seeds, olives, and dark chocolate. That year, research from the American Heart Association stated that low-fat diets, the craze at the time, didn’t contain enough healthy fats. Then came the newer craze, The Peanut Butter Diet, but it was short lived. Some were allergic to it. Others didn’t find it appealing enough to eat every day. Most people gained weight on the Peanut Butter Diet.
Nevertheless, MUFAs are a required nutrient of our “seed-gathering” homo sapiens species.
We get them when we eat a wide range of fruits and vegetables. Some foods have a high concentration of them, which means they are also high in calories. A 6-ounce avocado contains about 325 calories with 31 grams of monounsaturated fat. A few avocado slices or 1/8 cup of unsalted (without the shell, because shells are hard to digest) pumpkin seeds (also known as pepitas) or sunflower seeds is all your body needs. If you sauté vegetables in a teaspoon of olive oil, you’re covered. Or put a tablespoon of Italian balsamic dressing on your salad. In other words, we need MUFAs, but like meat, we don’t need much. Just be aware that calories in nuts run high; a quarter-cup contains 180 calories for pumpkin or sunflower seeds. Instead of overdoing it, put a couple of tablespoons on cereal or a salad.
Below, we’ve put together menu suggestions for breakfast, lunch, the snack, and dinner designed for a daily total of 1,000 calories. Perhaps, after you multiply your weight by 7 and determine your optimum daily total, you will add calories to your plan. Drink water and caloriefree beverages at any time. Add extras such as spices, vinegar, and artificial sweetener. Do you enjoy coffee in the morning? For about 50 calories, try making your own skinny latte with coffee, ¼ cup fat-free milk, a packet of sweetener, and then squirt with low-cal Reddi-wip.
If you want to lose weight quickly but stay full while you get slimmer, research from nutritionist Rachel Beller, R.D. suggests eating a breakfast that contains protein and at least 8 grams of fiber per serving. In spite of their big advertising campaign, one particular “Special” cereal does not fit the bill, as it contains no whole grains, added sugar, and only tiny dried pieces of strawberries or other red berries or, in the newer version, blueberries infused within. Why not eat some real fruit and get some real fiber? Fiber is bulky and keeps you full longer. What’s more, research has found that high-fiber meals trigger the release of cholecystokinin, one hormone responsible for sending the full signal to the brain. We believe fiber is the key to losing weight. You need fiber-rich grains as well as fruit and veggies. If you don’t like oatmeal, Beller suggests Fiber One or Nature’s Path Organic SmartBran. Add a fruit to breakfast too.
Rachel Beller’s breakfast ideas with fiber content and calories: Fiber-rich banana wholewheat pancakes, 14 grams of fiber, 200 calories Oatmeal with wheat germ and bananas, 12.5 grams fiber, 230 calories Fat-free Greek style yogurt (creamier and has more protein than regular) with raspberries, blueberries, and topped with high-fiber low calorie cereal Whole-wheat French toast with fruit, 230 calories, 13 grams fiber
More breakfast suggestions from us, but remember to add a fresh fruit with each:
Egg and low-calorie cheese on a whole-wheat tortilla, 18 grams fiber, 216 calories Make oatmeal interesting with ¼ cup raisins, blueberries, or diced apple, ¼ tsp cinnamon, and ½ cup fat-free milk.
If you like omelets, try this: 1 egg and 1 egg white with 1 oz. low-fat cheese, ½ cup chopped veggies, and 1 T. fat-free skim milk. Slice a small tomato on top.
For peanut butter lovers: 2 tablespoons natural peanut butter on celery, 1 cup fatfree milk.
If you love sausage: a poached egg, 2 oz. turkey sausage patty, and 1 cup light yogurt.
If you like soy, here’s a super shake: 1/3 cup soft tofu, ¾ cup fresh fruit, 1 tsp.
each of wheat bran and flaxseed, 1/3 cup soymilk, and 1/3 cup orange juice.
One cup plain low-fat yogurt and 1 cup diced fresh fruit, topped with ½ cup bran flake cereal.
Lunch ideas—serve each with one slice 45-calorie wheat bread or equivalent One-half cup tuna, slices of bell pepper and onion, 1 T. light vinaigrette or light mayo, 2 cups broccoli 3 oz. grilled chicken breast, 2 cups mixed salad, 2 T. light dressing 3 oz. extra-lean hamburger, 2 cups cooked asparagus or broccoli, 1 T. light vinaigrette 2 oz. lean deli meat, 1 oz. low-fat cheese, 1 tsp. lite mayo, lettuce and tomato, open-faced on bread (above), and one cup of soup (90 calories or less), 1 kiwi fruit Snacks to enjoy with a cup of green tea or zero-calorie beverage 100-calorie pack of almonds and 10 baby carrots or small apple Soup (250 calories worth) ½ cup low-fat cottage cheese with ½ cup grapes 1 cup light yogurt with a small pear 1 oz. low-fat cheese (string cheese works here) and a small orange 1 sugar-free pudding snack cup and ½ cup strawberries 1 hardboiled egg and three apricots Two dinner examples below illustrate portion size 4 oz. grilled fish, 1 cup asparagus, lemon, small baked potato, ¼ fat-free sour cream, chives 3 oz. turkey breast, ¾ cup black beans, avocado, lettuce, salsa, scallions, wholewheat tortilla Either can be served with a tossed green salad with a couple of olives, or avocado slices, or 1/8 cup seeds or nuts. Or, dress the salad with an olive oil concoction to get your requirement for monounsaturated fat.
You will find a multitude of dinner ideas in Chapter Four. Feel free to come up with your own combinations. Be rigid about eating something every four hours. If you wish, divide the snack meal into two mini-snacks.
School districts everywhere stress healthy eating. Kindergarteners play a game called “Eating the Rainbow” where they match fruit and vegetables to the color wheel, and the lesson ends on a sweet note with classroom mothers distributing cut-up fruit. Elementary, middle, and high-school teachers teach direct lessons on beneficial eating strategies. Along with nutritional knowledge, kids are encouraged to get moving. Professors of college-level nutrition require research papers on heart-healthy topics such as reducing bad cholesterol and increasing good cholesterol through exercise and smart eating. Because of discussions centering on food pyramids, the younger generation is savvy about false advertising. They recognize gimmicks such as mini packages of (fiber-less, white flour, sugary) Oreo cookies and salty crackers.
You’ve probably noticed the variety of food pyramids out there. You can be a vegetarian or eat across the board; both diets can contain all the essential nutrients for the human body.
Pyramids have changed over the years because of lifestyle changes. In generations past when men and women engaged in agrarian labor, their activity required them to eat more carbohydrates. It was still true that whole grains (not processed white flour) contained vitamins, iron, and minerals.
Whole grains protect our health. Making the switch (from white-flour products, hominy, refined rice and pasta) is good for everyone. Vegetables, such as carrots, potato skins, cauliflower, asparagus, dark leafy lettuce, celery, peppers, and broccoli, are so good for us that two and a half cups per day are recommended. Fruit is a separate, equally necessary group, and the one and a half cups per day requirement includes an array, for example grapes, bananas, mangoes, strawberries, oranges, blueberries, pears, and pineapple. Two servings from the dairy group (low-fat milk, yogurt, and cheese) provide calcium for healthy bones, teeth, and growth as well as protein.
The protein group comes with a recommendation for five ounces per day for cell growth and repair and includes beans, fish, and lean meat. Typically, essential amino acids are supplied by meat and dairy products, but if those are not consumed, care must be applied to ensure an adequate supply. Essential amino acids can be supplied by a combination of whole-cereal grains (wheat, corn, rice, etc.) and legumes (beans, soya, peanuts, etc.). A number of popular ethnic foods involve this nutritious combination: Mexican corn and beans, Japanese rice and soybeans, and Cajun red beans and rice.
The Mayo Clinic food pyramid contains a new feature—a circle with “walking feet” at the center. We need to engage in physical activity every day. Across the bottom of the pyramid, fruits and vegetables are the two largest food groups. Seen for the first time in a pyramid, the Mayo Clinic combines the dairy and the (meat and beans) protein group into one.
Humans do not have all the enzymes required for the biosynthesis of all of the required amino acids. Failure to obtain enough of even one of the ten essential amino acids has serious health implications and can result in degradation of the body's proteins. Muscle and other protein structures will be dismantled to obtain the one amino acid that is needed.
In another food pyramid, one used in the California public school system, the fat section is very small and is called oil. This serves as a reminder that monounsaturated fats or MUFAs should be included but used sparingly because of high calorie content. As you know from the previous chapter, some foods are naturally high in oils, like nuts, olives, some fish, and avocados. Other foods contain a moderate amount, and this is why a tablespoon is enough to help the body absorb vitamins A, D, E, K, and beta-carotene.
“Good” oils are fats that are liquid at room temperature, like the vegetable oils commonly used in cooking. Oils can come from plants (olive oil, corn oil, soybean oil, and sunflower oil) and fish. Most oils are high in monounsaturated or polyunsaturated fats. These fats raise levels of (good) HDL cholesterol while not raising levels of (bad) LDL cholesterol, the kind that can lead to heart problems. “Bad” solid fats such as butter, shortening, and margarine contain more saturated fats or trans fats, which can raise LDL cholesterol levels in the blood and increase a person's risk for heart disease.
A single kernel of whole grain is made of various parts. Bran, the outer shell, protects seed fiber and contains B vitamins. The endosperm provides energy from carbohydrates and protein.
The germ, nourishment for the seed if it grows, contains antioxidants, vitamin E and the B vitamins.
In contrast, refined grains contain only the endosperm. Whole grains can be sprouted.
Common whole grains are rolled oats, hulled (but not pearled) barley, popcorn, brown and wild rice, and whole wheat flour. Whole-grain consumption increases heart protection, cutting heart disease by 21%. One study found opting for whole grains triggered a 38% drop in C-reactive protein, a substance strongly linked to diabetes. Australian researchers found that people with moderate acne who switched from refined to whole grains saw a 50% improvement in their condition.