Here is a list of low fat, healthy foods, that you can find at your local supermarket. These foods are not too high on calories, and contain healthy ingredients such as good fats and high fiber.
Try them if you like them and stay slim. Continue reading →
Many nutrition experts say that a diet rich in fiber is more nutritions and because of the low glycemic index of fiber, more satisfying with less food.
A recent study just proved that having one slice of whole rye bread with breakfast, will help you feel less hungry throughout the day.
The study, published in the Nutririon Journal says that “Rye bran induces a stronger effect on satiety than the other two rye fractions used when served in iso-caloric portions.”
The study compared whole rye bread versus whole wheat bread (in equal amounts) and the people who had the rye bread for breakfast were less hungry in the mid afternoon than those who ate the whole wheat bread.
We all know that snacking is one of the many ways we sneak in those extra calories.
But here are some ideas that will make snacking healthy and fun:
Examples of snacks that travel: Continue reading →
It is a known fact that weight loss plans are not easy to follow on a long term basis and everyone who has ever been on a diet knows that.
One of the main reasons, I think, is that meals can become boring. After all, how many times a week can you have broiled chicken and enjoy it? Soon the cravings take over, and people often go back to their old foods that made then overweight in the first place.
Most diets call for low fat meats or fish, plus low carbohydrate vegetables prepared in a low fat way. So that leaves you with steaming or broiling, both of which can get very boring.
Over the years I have developed some methods and combinations that can make the same old diet foods taste better.
The methods include using low fat-low calorie flavoring ingredients as well as what I call accent ingredients, usually low calorie aromatic foods that give a lot of flavor without adding calories.
Some of those ingredients include:
Flavoring agents:
Low calorie “accent” ingredients:
Jalapeno peppers
Scallions
Garlic
Lemon or lime juice
Some of the ways I use these ingredients are as follows:
Dilute store bought barbecue sauce with water (my favorite is KC but any brand will do) at a 50/50 ratio. Add it to grilled chicken or turkey breasts. Diluting the sauce will cut the calories in half without sacrificing flavor.
Add onion powder, garlic powder and powdered spices to roasts such as turkey breast
Make a dipping sauce with soy sauce, lime juice, some red pepper flakes, some chopped scallions and a few drops of sesame oil. Sesame oil is very flavorful and a little goes a long way.
Marinate chicken tenders, chicken breasts or pork tenderloin in a citrus marinade made of lemon or lime juice, orange juice and some flavoring agents such as chopped up garlic and the herbs of your choice. You can then spray some oil on a non-stick pan and slowly cook the meat. It will brown beautifully because of the sugars in the orange juice.
Flavor your fish (steamed or broiled) with fruit salsas.
Use a good quality balsamic vinegar (preferably from Italy) to add to steamed vegetables or to a tomato or avocado salad.
Dilute miso with a little rice vinegar and a fruit juice (orange, apple, etc, no sugar added) for a flavorful salad dressing.
Dieting doesn’t have to be boring if you use your imagination to make the meals more flavorful. Play around with the ingredients listed here and you will be surprised how well food can taste with very little effort.