Category: Weight Loss

This is the time of year when people talk about how they ate too much over the holiday and now it’s time to detox the body through cleansing.  I personally have never done a cleansing and many of the regimens don’t sound enjoyable.  From a nutritional standpoint some don’t make sense at all.

Fasting or eliminating certain foods from the diet results in a lack of basic nutrition. This stops the body from working properly and may delay the detoxification. This method will also sabotage any planned weight loss. When a person begins to eat again after a fast, the body is in survival mode and quickly puts the weight back on causing a yoyo diet.  Adding high amounts of fiber through juicing, tonics or using laxatives can be harsh to the system which may also stop it from working effectively.

The best way to cleanse the body is through drinking a minimum of 10-12 cups of water a day, increasing your intake of fresh fruits, vegetables and legumes, and decreasing heavy and processed meats. This method will increase the nutrient content of the body giving it the tools it needs to digest properly and flush out toxins. You will also feel an increase of energy which won’t usually occur during a fast. Exercising also increases the body’s detox efficiency.

The best thing about this simple way of cleansing the body is you don’t have to pay for special cleansing aids, it won’t take any extra time out of your day, you have plenty of great foods you can eat and finally…..you aren’t suffering!

After eating a ton on Thanksgiving Day I find myself looking for something lighter for my next meal. This salad is one of my favorites and loaded with minerals and Omega 3s!

Fresh Spinach
1 Chopped Carrot
1/4 cup Chopped Celery
1/8 cup Chopped Red Onion
1 small Tomato Chopped
3 oz Cooked, Flaked Salmon

Dressing:
1/3 cup Olive Oil
2 Tbs Balsamic Vinegar
1 Tbs Soy Sauce

The fish will wake up your brain and increase your energy, the veggies with help you efficiently burn up the calories you took in, and since it’s low fat, it will kick start your weight loss that you promised yourself while you were suffering from a food coma.

 

 

 

Is pizza bad for you? I get this question a lot. The answer is….it depends.

I eat pizza at least once a week. It’s simple to buy (or make) and if you pick the right type of pizza it’s also a healthy, well balanced meal. Here are the items that you should avoid on your pizza:

• Pepperoni
• Sausage
• Bacon
• Hamburger
• Extra Cheese
• Thick Crust and health forbid….Stuffed Crust!

You are probably saying….but what about the meat?! Choose these meat options instead:

• Chicken
• Canadian Bacon
• Ham

Needless to say the best items you can put on your pizza are vegetables. Vegetarian pizzas have come a long way. You can usually find a Mediterranean style pizza, pizzas with roasted vegetables, some with spinach or kale and I’ve even come across a hummus pizza with roasted red peppers.

As far as sauces go, the standard red sauce is actually low in fat and higher in nutrients than white sauces or pesto, although a good olive oil and garlic pesto does have a higher amount of Omega 3 fatty acids and medicinal properties from the garlic. I’ve also seen barbecue and Alfredo sauce but these are not the healthiest options.

When it comes to crust, the thinner the better. The number of calories in your pizza increases dramatically with the thickness of the crust. Healthy flatbread pizzas have become very popular. And for those of you on gluten free diets, many pizza makers now offer gluten free crusts that are amazingly good.

To be sure you have the healthiest pizza possible you can make your own at home. There are premade crusts available in most grocery stores. Minimize the amount of cheese you put on your pizza. That will save you on fat, cholesterol and sodium. Put whatever toppings you want on your pizza and warm it in the oven. Let’s talk portion control. You’ve made this healthy pizza so don’t blow it by eating too many pieces. Two small pieces or one large piece is a good serving size. Save the rest for another meal. Pizza leftovers are the best!

So there you have it….the answer to the age old question. I’ve given you a license to eat pizza!
Simple, tasty and healthy!

Okra is one of those vegetables you rarely hear about and most people don’t seem to know how to cook with it. There are a lot of complaints about the mucilaginous quality (slimy) of okra but this is the component that makes okra great as a thickener in soups and stews. It’s a shame okra is so misunderstood because it has many health benefits that rank right up there with your best superfoods.

Okra is only 30 calories per cup. It has virtually no fat or cholesterol, is high in fiber, low sodium and actually has 2 grams of protein which is unheard of in the vegetable world! Okra is high in vitamins and minerals including vitamin C, A, K, and the energy producing vitamin Bs.

Here is a list of health claims that are based on the nutrient and antioxidant content of okra:
• Improves digestive processes
• Reduces ulcers
• Prevents colon cancer
• May assist in weight loss due to high fiber
• Prevents diabetes by normalizing blood sugar
• Prevents kidney disease
• May reduce respiratory issues due to immune boosting vitamin C
• Assists in a healthy pregnancy
• Lowers cholesterol
• Maintains eye health from the vitamin A
• Healthy skin due to antioxidants
• Protects against free radical damage
• Improves energy levels
• Improves mood

It’s believed that Okra was cultivated by the ancient Egyptians in the 12th century B.C and expanded in use from there. It’s an annual tropical plant that can grow to 7 feet tall. It made its way to the Caribbean and then to the U.S. when slaves were brought from West Africa. In the southern United States it became popular in a creole dish called gumbo.

Okra is a member of the Mallow family, which includes hollyhock and hibiscus. The flower of the okra plant creates the edible green pod which is best harvested when it’s about 4 inches long. If they grow much longer it becomes tough and stringy.
They are best eaten very fresh when the pods are tender. Store them in a paper bag in the refrigerator. Wash okra just before you use it not before. This should reduce the amount of slime build up. The fresher the okra the less slime you will have.

My favorite way to enjoy okra is fried in canola oil. I learned from an old southern gardener that the best way to prepare for frying is to sliced the pod into ½ to ¾ inch slices, dip them in milk and dredge each piece in cornmeal with a little salt and pepper. No flour needed. I lay out the pieces on a cookie sheet and put it in the freezer for 10 minutes. That reduces the chances of the cornmeal falling off during frying. Pour ½ inch canola oil in a frying pan (not a deep fryer) and heat to 400 degrees. Make sure the oil is hot before you add the okra. This will cook it quickly and keep it from absorbing a lot of oil. Drop the pieces in a single layer in the pan. Once it turns golden brown flip the pieces over like you would a pancake. Once the second side has browned, pull out of the oil and place on a paper towel to absorb excess oil. It only takes a couple minutes to brown. Although fried food is not something I usually recommend, having a little canola oil fried okra, when done right, is a nice treat. Plus you still get the health benefits listed above.

The other way I like my okra is in gumbo. My recipe is on my website. Other common ways you can eat it is steamed or pickled and cooked with corn, peppers and onions.
If you’ve never eaten okra I recommend going to a restaurant to try it for the first time. I know you will get hooked!