Shape Up Faster—with Food
By Heather Ramsdell, Prevention
So you've finally committed to a new exercise regimen and are getting into great physical shape. Congratulations. But don't assume that because you're burning extra calories means you can now gorge on Gummi Bears and chug back chocolate shakes. "Exercise will definitely help you maintain your weight loss, but if you are still trying to lose, you've got to keep calories in check and change what you are eating," says New York University nutritionist Lisa Young, PhD, RD, author of The Portion Teller.
In other words, if slimming down is your goal, you need to rethink your eating habits, pronto. Here are three easy-to-follow weight loss guidelines—not a punishing diet—that you should adhere to while you're trying to shave off unwanted pounds. The plan is designed to boost your metabolism and work with your changing body so you can firm up, lose belly fat, get back into proportion, and drop weight—fast. Simple, delicious recipes show how easy it is to incorporate these new habits into your life.
This plan's first principle is portion control, a key factor in curbing calorie intake. Two Cornell University studies on college students found that Americans tend to eat most of what we're served at a meal, regardless of how much it is. Moreover, the authors found that we don't compensate for our clean-plate-club habits by eating less later on.
The results add to the growing evidence that overeating is often an unconscious habit. This plan's modest (but satisfying) serving sizes will help by automatically limiting what you take in. "Unless you are eating lettuce without dressing or steamed veggies, you have to watch your portions and ask yourself during a meal, Do I really need to finish all this?" says Young.
The second principle is to add fats back into your diet. Yes, healthy fats are good for your heart and overall health. But they're critical to weight loss, too. New research from Washington University in St. Louis suggests that dietary fat triggers gene activity in the liver, which spurs metabolism. Body fat stores alone (like the jiggly stuff hanging around your thighs and belly) do not.
Yummy ways to bolster healthy fats in your diet include: drizzling (not pouring) a little extra virgin olive oil on pasta or bread; adding half a chopped avocado or a small fistful of nuts to a tossed salad; and eating olives as snacks.
"You do need fat in your diet, in moderation, but the healthiest are fatty acids that come from vegetables and fish," Young says.
This plan's third cornerstone is protein. New research from the University of Illinois at Urbana-Champaign suggests that adding more fish, poultry, and lean meat to your diet will accelerate the benefits of your workout.
In a 4-month study that followed 24 women on a fitness plan, one group ate about 9 ounces of high-quality protein a day; the other ate 5 ounces of protein and twice as much carbohydrate-rich food, such as bread and rice. Both consumed the same number of calories, but the protein group lost 21.5% of their body fat (compared with 15% for the carb group) and 47% more weight.
The protein-rich diet boosted the benefits of the exercise plan, say researchers, because high-quality protein contains a high level of the amino acid leucine. Leucine, working together with insulin, helps stimulate protein synthesis in muscle, which revs metabolism. Eating eggs or yogurt for breakfast, nuts and cottage cheese for snacks, and lean meats with meals or snacks are all good ways to add protein.
These five dishes are packed with healthy fats and high-quality protein, and come in modest portion sizes. Try them and then factor these principles into other recipes, too.
Spicy Blue Chicken with Corn Salad
1. Preheat oven to 400°F.
2. Coat medium ovenproof skillet with cooking spray. Dip chicken into egg white. Combine crushed chips with chili powder, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat chicken with cooking spray and sprinkle tops with half of the salt. Cook uncovered until chicken is no longer pink in center and juices run clear, about 15 minutes.
3. While chicken cooks, combine corn, poblano peppers, jalapeño pepper (if using), cilantro, lime juice, and remaining salt. Set aside until ready to serve.
4. Remove chicken from oven and let sit 4 minutes. Slice each breast crosswise into 5 pieces. Serve with corn salad.
Makes 4 Servings
Per Serving: 330 cal, 31 g pro, 35 g carb, 9 g fat, 1 g sat fat, 65 mg chol, 4 g fiber, 290 mg sodium
Prep Time: 12 minutes
Cooking Time: 19 minutes
Scallop-Asparagus Linguine
1. In large pot, bring 3 quarts of water to a boil. Add asparagus and cook 1 minute until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In same pot, cook pasta until al dente, about 10 minutes.
2. Season scallops with freshly ground black pepper to taste and half of the salt. Heat 12" skillet over medium-high heat. Add oil to pan. Add scallops and cook 5 minutes. Flip scallops and cook until opaque in center, about 3 minutes. Remove from pan and set aside.
3. Combine lemon juice, lemon zest, 1/4 cup of water, and remaining salt in same skillet and cook, stirring until slightly reduced, about 1 minute.
4. Drain pasta and toss with asparagus, basil, and lemon juice mixture. Serve in large bowl topped with scallops and garnished with basil leaves.
Makes 4 Servings
Per Serving: 340 cal, 27 g pro, 49 g carb, 4.5 g fat, 0 g sat fat, 35 mg chol, 4 g fiber, 350 mg sodium
Prep Time: 22 minutes
Cooking Time: 11 minutes
Turkey-Avocado Cobb Salad
1. Preheat grill pan on medium-high heat 2 minutes. Brush turkey with 1 teaspoon of the oil and sprinkle with half of the salt. Grill turkey 4 minutes, flip, and continue cooking until centers are opaque and juices run clear, about 3 minutes longer. Cut into chunks.
2. To prepare dressing, combine vinegar, mustard, 1 tablespoon of water, and remaining 2 teaspoons oil and 1/8 teaspoon salt in glass jar. Shake well.
3. In large bowl, toss spinach with 2 tablespoons of the dressing. Arrange turkey, bacon, avocado, tomatoes, and cheese over spinach. Drizzle remaining dressing over salad and season with black pepper to taste.
Makes 4 Servings
Per Serving: 270 cal, 33 g pro, 6 g carb, 12 g fat, 3.5 g sat fat, 65 mg chol, 3 g fiber, 580 mg sodium
Prep Time: 8 minutes
Cooking Time: 7 minutes
Mediterranean Cod
1. Preheat oven to 400°F.
2. Spoon 1 tablespoon of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque in center. Remove from oven.
3. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl.
4. Divide fennel salad among 4 plates and top each with one roasted cod portion.
Makes 4 Servings
Per Serving: 190 cal, 22 g pro, 11 g carb, 7 g fat, 1 g sat fat, 50 mg chol, 4 g fiber, 440 mg sodium
Prep Time: 17 minutes
Cooking Time: 9 minutes
Steak and Pepper Kebabs
Kebabs
Sauce
1. To prepare kebabs: In large, resealable rectangular plastic container, combine garlic, oregano, soy sauce, yogurt, steak, onion, and peppers. Thread steak, onions, and peppers onto 12 wooden skewers. Return to container, cover, and marinate in refrigerator 30 minutes.
2. To prepare sauce: In small bowl, combine yogurt, dill, and scallion and set aside.
3. Arrange oven rack 4" to 6" from heat. Preheat broiler. Place kebabs on broiler pan, leaving space between them, and cook, flipping halfway through, until vegetables are slightly charred and steak is medium-rare, about 7 minutes. Serve with sauce and brown rice on the side.
Makes 4 Servings
Per Serving: (3 kebabs and 4 Tbsp sauce) 290 cal, 41 g pro, 17 g carb, 7 g fat, 2.5 g sat fat, 75 mg chol, 3 g fiber, 180 mg sodium
Prep Time: 25 minutes
Marinating Time: 30 minutes
Cooking Time: 7 minutes
From Yahoo Health
In other words, if slimming down is your goal, you need to rethink your eating habits, pronto. Here are three easy-to-follow weight loss guidelines—not a punishing diet—that you should adhere to while you're trying to shave off unwanted pounds. The plan is designed to boost your metabolism and work with your changing body so you can firm up, lose belly fat, get back into proportion, and drop weight—fast. Simple, delicious recipes show how easy it is to incorporate these new habits into your life.
This plan's first principle is portion control, a key factor in curbing calorie intake. Two Cornell University studies on college students found that Americans tend to eat most of what we're served at a meal, regardless of how much it is. Moreover, the authors found that we don't compensate for our clean-plate-club habits by eating less later on.
The results add to the growing evidence that overeating is often an unconscious habit. This plan's modest (but satisfying) serving sizes will help by automatically limiting what you take in. "Unless you are eating lettuce without dressing or steamed veggies, you have to watch your portions and ask yourself during a meal, Do I really need to finish all this?" says Young.
The second principle is to add fats back into your diet. Yes, healthy fats are good for your heart and overall health. But they're critical to weight loss, too. New research from Washington University in St. Louis suggests that dietary fat triggers gene activity in the liver, which spurs metabolism. Body fat stores alone (like the jiggly stuff hanging around your thighs and belly) do not.
Yummy ways to bolster healthy fats in your diet include: drizzling (not pouring) a little extra virgin olive oil on pasta or bread; adding half a chopped avocado or a small fistful of nuts to a tossed salad; and eating olives as snacks.
"You do need fat in your diet, in moderation, but the healthiest are fatty acids that come from vegetables and fish," Young says.
This plan's third cornerstone is protein. New research from the University of Illinois at Urbana-Champaign suggests that adding more fish, poultry, and lean meat to your diet will accelerate the benefits of your workout.
In a 4-month study that followed 24 women on a fitness plan, one group ate about 9 ounces of high-quality protein a day; the other ate 5 ounces of protein and twice as much carbohydrate-rich food, such as bread and rice. Both consumed the same number of calories, but the protein group lost 21.5% of their body fat (compared with 15% for the carb group) and 47% more weight.
The protein-rich diet boosted the benefits of the exercise plan, say researchers, because high-quality protein contains a high level of the amino acid leucine. Leucine, working together with insulin, helps stimulate protein synthesis in muscle, which revs metabolism. Eating eggs or yogurt for breakfast, nuts and cottage cheese for snacks, and lean meats with meals or snacks are all good ways to add protein.
These five dishes are packed with healthy fats and high-quality protein, and come in modest portion sizes. Try them and then factor these principles into other recipes, too.
Spicy Blue Chicken with Corn Salad
|
|
1. Preheat oven to 400°F.
2. Coat medium ovenproof skillet with cooking spray. Dip chicken into egg white. Combine crushed chips with chili powder, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat chicken with cooking spray and sprinkle tops with half of the salt. Cook uncovered until chicken is no longer pink in center and juices run clear, about 15 minutes.
3. While chicken cooks, combine corn, poblano peppers, jalapeño pepper (if using), cilantro, lime juice, and remaining salt. Set aside until ready to serve.
4. Remove chicken from oven and let sit 4 minutes. Slice each breast crosswise into 5 pieces. Serve with corn salad.
Makes 4 Servings
Per Serving: 330 cal, 31 g pro, 35 g carb, 9 g fat, 1 g sat fat, 65 mg chol, 4 g fiber, 290 mg sodium
Prep Time: 12 minutes
Cooking Time: 19 minutes
Scallop-Asparagus Linguine
|
|
1. In large pot, bring 3 quarts of water to a boil. Add asparagus and cook 1 minute until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In same pot, cook pasta until al dente, about 10 minutes.
2. Season scallops with freshly ground black pepper to taste and half of the salt. Heat 12" skillet over medium-high heat. Add oil to pan. Add scallops and cook 5 minutes. Flip scallops and cook until opaque in center, about 3 minutes. Remove from pan and set aside.
3. Combine lemon juice, lemon zest, 1/4 cup of water, and remaining salt in same skillet and cook, stirring until slightly reduced, about 1 minute.
4. Drain pasta and toss with asparagus, basil, and lemon juice mixture. Serve in large bowl topped with scallops and garnished with basil leaves.
Makes 4 Servings
Per Serving: 340 cal, 27 g pro, 49 g carb, 4.5 g fat, 0 g sat fat, 35 mg chol, 4 g fiber, 350 mg sodium
Prep Time: 22 minutes
Cooking Time: 11 minutes
Turkey-Avocado Cobb Salad
|
|
1. Preheat grill pan on medium-high heat 2 minutes. Brush turkey with 1 teaspoon of the oil and sprinkle with half of the salt. Grill turkey 4 minutes, flip, and continue cooking until centers are opaque and juices run clear, about 3 minutes longer. Cut into chunks.
2. To prepare dressing, combine vinegar, mustard, 1 tablespoon of water, and remaining 2 teaspoons oil and 1/8 teaspoon salt in glass jar. Shake well.
3. In large bowl, toss spinach with 2 tablespoons of the dressing. Arrange turkey, bacon, avocado, tomatoes, and cheese over spinach. Drizzle remaining dressing over salad and season with black pepper to taste.
Makes 4 Servings
Per Serving: 270 cal, 33 g pro, 6 g carb, 12 g fat, 3.5 g sat fat, 65 mg chol, 3 g fiber, 580 mg sodium
Prep Time: 8 minutes
Cooking Time: 7 minutes
Mediterranean Cod
|
|
1. Preheat oven to 400°F.
2. Spoon 1 tablespoon of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque in center. Remove from oven.
3. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl.
4. Divide fennel salad among 4 plates and top each with one roasted cod portion.
Makes 4 Servings
Per Serving: 190 cal, 22 g pro, 11 g carb, 7 g fat, 1 g sat fat, 50 mg chol, 4 g fiber, 440 mg sodium
Prep Time: 17 minutes
Cooking Time: 9 minutes
Steak and Pepper Kebabs
Kebabs
|
|
Sauce
|
|
1. To prepare kebabs: In large, resealable rectangular plastic container, combine garlic, oregano, soy sauce, yogurt, steak, onion, and peppers. Thread steak, onions, and peppers onto 12 wooden skewers. Return to container, cover, and marinate in refrigerator 30 minutes.
2. To prepare sauce: In small bowl, combine yogurt, dill, and scallion and set aside.
3. Arrange oven rack 4" to 6" from heat. Preheat broiler. Place kebabs on broiler pan, leaving space between them, and cook, flipping halfway through, until vegetables are slightly charred and steak is medium-rare, about 7 minutes. Serve with sauce and brown rice on the side.
Makes 4 Servings
Per Serving: (3 kebabs and 4 Tbsp sauce) 290 cal, 41 g pro, 17 g carb, 7 g fat, 2.5 g sat fat, 75 mg chol, 3 g fiber, 180 mg sodium
Prep Time: 25 minutes
Marinating Time: 30 minutes
Cooking Time: 7 minutes
From Yahoo Health
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