Time to Switch Side Dishes

Meal planning is great in the beginning when the recipes you use are new and exciting but after awhile I find myself thinking, "ok what fun - steamed broccoli AGAIN" and don't think you are the only one who is bored...so is the family. Of course the other issue is time, I don't and most of you don't, have time to get all "Chef Tell" in the kitchen. By the way if you remember who Chef Tell is then WOW how funny is that! So let me share with you 2 side dish recipes that are quick and easy and that may help you look forward to meal planning on your diet again...

Rancher's Beans - serves 6 (3/4 cup)

1/2 cup of chopped onion (available in frozen section)

1/2 cup of chopped green bell pepper (available in frozen section)

2 - 16 oz cans of Great Northern beans, rinsed and drained

1 3/4 cups of your favorite Marinara sauce

1 packet of Equal or Splenda (add in if you like a little sweetness)

1 tsp chili powder

1/4 tsp black pepper

In a large skillet sprayed with cooking spray saute onion and green pepper for 5 minutes or until tender. Add in the beans, sauce, sweetener, chili seasoning and black pepper.

Lower heat and simmer for 10 minutes or till ingredients are heated through.

Each 3/4 cup serving equals:

136 calories - 0 gm fat - 9 gm protein - 25 gm carbohydrate - 7 gm fiber

Or if you are following my meal plan then it  equals:

1 protein exchange - 1 vegetable exchange - 1 carbohydrate exchange

Creamy Guilt-Free Veggies - Serves 4 (3/4 cup)

1 cup (8 oz can) whole kernel corn, rinsed and drained

1 cup frozen peas

1 cup of frozen sliced carrots

1 cup frozen cut green beans

2 tsp of dried diced onions (or fresh if you have)

1 tsp dried parsely flakes (or fresh if you have)

1/4 cup of fat free sour cream

In a medium size sauce pan, combine corn, peas, carrot and green beans. Add onion and parsely. Stir in the sour cream and simmer (low-medium heat) for 10 minutes or when heated through.

Add alittle salt to taste if you like and enjoy!!

Each 3/4 cup serving equals:

96 calories - 0 gm fat - 4 gm protein - 20 gm carbohydrates - 4 gm fiber

Or

If you are following my meal plan than it equals:

1 carbohydrate exchange - 1 vegetable exchange

HCG...Weightloss Miracle?

Everyone who ever went on a diet DREAMS of a pill that would do the work for them. The latest buzz is that a product known as HCG could be a dream come true. So what is it? It is a hormone that is released at the time of pregnancy and is the deciding factor on whether you test ‘positive’ on a pregnancy test. Now I just finished years of studying for my Masters in Nutrition and I never recall HCG being mentioned as a weight loss supplement.  My honest gut reaction was “are you telling me a hormone we release during pregnancy, a time when women EXPAND and gain weight is the key to losing weight? You have got to be kidding me.” Then I stuffed the “cynical me” back into her box and took a minute to look into the claims of HCG’s amazing weight loss results.

Basically my research proved that my gut instinct was right. HCG is no magic cure for your ‘muffin top’ or the ‘roof over your shed’. The diet you are put on while receiving injections and HCG and some drops to take under your tongue is a 500 calorie diet. Now anyone is going to lose weight if you STARVE THEM! Look at the reality show “Survivor” and ask yourself – what is more likely the reason for their weight loss? Now don’t just shout out the answer…think carefully. Ready? THEY ARE STARVING!!!!

Don’t believe me then see for yourself…the proof is in the research both past and present:

A 1977 study stated that…“Injections of human chorionic gonadotropin (HCG) have been claimed to aid in weight reduction by reducing hunger, and affecting mood as well as aiding in localized (spot) reduction. We have tested these claims in a double-blind randomized trial using injections of HCG or placebo. Weight loss was identical between the two groups, and there was no evidence for differential effects on hunger, mood or localized body measurements. Placebo injections, therefore, appear to be as effective as HCG in the treatment of obesity.” (1) 

A 1990 study concluded that…“Subjects receiving HCG injections showed no advantages over those on placebo in respect of any of the variables recorded. Furthermore, weight loss on our diet was similar to that on severely restricted intake. We conclude that there is no rationale for the use of HCG injections in the treatment of obesity” (2)

You have been warned! Now help someone save a few bucks and tell them to read this blog. Have a great day and be good to your body everyday!

 Sources:

(1) Greenway FL, Bray GA: Human chorionic gonadotropin (HCG) in the treatment of obesity-A critical assessment of the Simeons method. West J Med 127: 461-463, Dec 1977

(2) Bosch B, Venter I, Stewart RI, Bertram SR . Department of Medical Physiology and Biochemistry, University of Stellenbosch, Parowvallei, CP  Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial. S Afr Med J. 1990 Feb 17;77(4):185-9.

Preparation H

No, I am not going to talk about hemorrhoids but I bet you will agree some situations are a big pain in the...well you get where I am going. So Welcome to January of 2012! What does that mean for 1000’s and 1000’s of people? A new year and new resolutions. Nod your head if you made one this year or know someone who has. I am nodding too…and now I am shaking my head because the results are going to be the same as the year before and the year before that…POOR RESULTS. Don’t get me wrong I am all about goals and accomplishing those goals but I also know exactly how the road to reaching that goal is going to look like.

Imagine a highway and on either side of the road are abandoned cars…some have flat tires, some have steam shooting out from the radiator, others have run down into a ditch and others just run out of gas. All those drivers had a goal in mind…to get from point A to point B but those who have broke down didn’t think about the obstacles that they might encounter en route to their destination. There is always some glitch. No journey is without its detours. On the other hand there are cars that are moving along up and down the highway so what is the issue here? Why will some get to their destination and others not? What is the great equalizer?

Preparation!

You have to know what to prepare for along the way. Tank full? Spare tire good? Got a can of fix-a-flat? Jumper cables? Is there a jug of radiator fluid in the trunk and oh is your cell phone charged? These are all standard equipment to handle any of the situations I mentioned above and more. If you are going to embark on a goal, be that weight loss, going to back to college, taking a job relocation or having a family you have to prepare to the best of your ability. By the way I know what I am talking about because I have done ALL the above and lived to tell about it.

What is it going to take for you to get to your goal? Anticipate problems and prepare for solutions. Be honest with yourself if you failed to reach your goal last time then maybe it is worth asking an expert in the subject for some advice and then be willing to apply it.

You will be glad you did!

“Success always comes when preparation meets opportunity” – Henry Hartman

No excuses.

Remember the “Godfather of Fitness” Jack LaLanne ?  Who can forget that jumpsuit he wore or all those strength demos like pulling a train and a bus all from his teeth.  What an amazing role model for health and fitness.  Do you think he believed that exercise was good for his health?  I would say so.  It is no secret that research has proven beyond a shadow of a doubt that exercise is a key factor in the management and treatment of high blood pressure, high cholesterol, osteoporosis and diabetes.  So inspite of great role models and scientific facts…Why DON’T we do it?  Do these responses ring true for you?

 -       Lack of time

-       Fear of discomfort

-       Self conscious about appearance

-       Lack of Energy

-       No exercise partner

-       Lack of support to exercise (family, friends)

-       Bad weather

-       No adequate facility

 These exact thoughts cross all our minds.  The key is to resist ACTING on these thoughts. Sure life gets busy sometimes.  Ask yourself, is putting it off for another day going to get you any closer to your goal?   No! I’ll be honest, lately I feel like I can barely make it to the gym with all the snow in my path.  My car HATES snow and my daughter isn’t always thrilled to go to the childcare room either.  And yes, sometimes I am tired, and don’t feel like leaving my comfy home and head off in the cold to the gym.

What are my choices…stay home and get “soft and fluffy” or stop my moaning and complaining and just DO IT. So at 5:45am armed with my water, towel and spinning shoes I head to the local gym for an indoor cycling class.  Yes, I had to make a sacrifice to get up really early, but if I don’t’ do it in the AM, the rest of my day will FLY by and skipping that workout will be one of the regrets I have when I see my scale didn’t budge that week.  When it is all said and done I felt great getting through that workout.  No amount of coffee could equal the amount of energy I got out of that 1 hour of exercise.

I’ve said it before, and I will surely say it again, there is no excuse for not exercising.

Just start with as little as 10 minutes a day you will be on your way to LOADS more energy, toner and tighter muscle and a metabolism that will burn calories like a furnace.   No matter how you “see” yourself, your exterior body will change as you change your attitude and change how you prioritize your time.  You are worth 10 minutes a day…and you can do ANYTHING you set your mind too.  A final thought from Jack LaLanne,

"Can God go to the gym to work out for you? God helps those that help themselves. You have to do it!” God or some omnipotent power or whatever you want to believe in gives you the energy, the will to do it, but you have to do it yourself."

 Thanks Jack for “walking the walk” now it’s your turn to take a step of faith and get physically fit.