Got That, Make This: Mediterranean Pasta Salad


Jim Bathie

 

 

Farfalle + lemon + artichoke hearts + mozzarella + roasted red bell pepper + peas = Mediterranean Pasta Salad

This delicious dish from Health’s The CarbLovers Diet (out in August; pre-order it here) is full of Resistant Starch, a type of fiber that keeps you full and burns fat.

Cook 8 ounces dried farfalle according to the package instructions. Meanwhile, combine zest and juice of 1 lemon and 2 teaspoons olive oil in a large bowl; whisk. Add a (13.75-ounce) can artichoke hearts, drained; 8 ounces fresh part-skim mozzarella cheese, chopped; and ¼ cup chopped bottled roasted red bell pepper; toss to combine. Place 1 cup frozen peas in a colander; drain pasta over peas. Add pasta and peas to artichoke mixture; toss. Garnish with chopped fresh parsley, if desired; serve.

 

 

 

 


Frances A. Largeman-Roth, RD, is Health’s Senior Food and Nutrition Editor. 

 

 



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Feel Great Weight: Eat, Drink-and Lose


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Tis the season of food-fueled parties and high-calorie ho, ho, ho-ing. But theres no need to let those visions of sugarplums (and pecan pies and mashed potatoes) dancing in your head stand between you and your ideal body. Our experts are here to help you and our Feel Great Weight trio stay on track while whooping it up. What could be merrier than that?

Fatou Kine Dieye: 33, Architect and director of graduate-student affairs at Columbia University
Height: 5' 10 1/2"
Goal weight: 165 lbs

Holiday hang-up:
“I constantly feel tempted by all the delicious leftovers!”

Solution: Grazing on a whole months worth of rich foods will take a toll. “Look at leftovers and ask, ‘How can I incorporate this into my healthy daily routine?” Dream Team nutritionist Marissa Lippert, RD, says. For lunch the next day, add proteins like ham and turkey to a salad or put cranberry sauce on half of a sandwich. What you dont want to do is nosh on mashed potatoes willy-nilly just because theyre giving you come-hither looks from the fridge.

“Dont nibble out of the container! If youre going to eat leftovers, put a precise portion in front of you,” Lippert says—and count it as a meal. No need to invite added temptation, either: “If a host tries to push leftovers on you as youre leaving, just remember you dont have to accept them!” Feel Great Weight alum Vanessa Trost says.

If youre going to eat leftovers, dont nibble—make them a meal.

 

 

 

  Starting Current Loss to Date
Weight: 233 208.5 14.5
Waist: 35" 32.5" 2.5"
Hip: 49" 46.5" 2.5"
Body Fat: 36% 32% 4%

 

 

 

 

 

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Deanna Verbouwens: 39, Stay-at-home mom
Height: 5' 3"
Goal weight: 145 lbs

Holiday hang-up:
“I tell myself its OK to eat whatever I want because its the holidays.”

Solution: The next time youre tempted to say, “What the heck? Ill have another dessert,” pause and think about the future, motivational expert Judith Beck, PhD, suggests. “Ask yourself, ‘How do I want to feel in January? Good because I stayed in control or bad because I fooled myself into thinking I could eat whatever I wanted?”

Try patrolling the party circuit with a friend who knows your goals—hello, accountability!—or programming a stick-to-your-goals message to pop up on your phone. But dont get too hard-core about cutting out holiday favorites. “Giving yourself a regular treat can keep you from feeling deprived, so you wont be as prone to bigger slipups,” Beck notes.

Before giving in to the temptation to snack on a few more cookies, ask yourself, “How do I want to feel in January?”

 

 

 

  Starting Current Loss to Date
Weight: 190 176.5 13.5
Waist: 42" 39" 3"
Hip: 48" 45.5" 2.5"
Body Fat: 33% 26.5% 6.5%

 

 

 

 

 

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Alanna Campbell: 27, Associate producer-director for sports television
Height: 6' 0"
Goal weight: 170 lbs

Holiday hang-up:
“I travel so much this time of year that its impossible to get all my workouts in!”

Solution: Scale back, but stay active. “Its OK to take a few days off if you need to. But once you stop working out, it can be very hard to get motivated again,” Dream Team fitness expert Johanna Subotovsky warns. “So, no matter where you are, try to keep moving.”

Go for a brisk 30-minute walk, either outside (if weather permits) or on the hotel treadmill. For some no-fuss strength-training, do 20 minutes of moves that use your own body weight for resistance, such as squats, push-ups, and lunges. And aim for three to five cardio workouts and two strength workouts a week, but dont stress out if you cant fit them all in.

Fellow frequent-flier Trost says dont overlook that indoor pool: “I always pack a bathing suit, just in case.” (Other light, portable options: a resistance band and jump rope.)

No matter where you are, try to keep moving.

 

 

 

  Starting Current Loss to Date
Weight: 190 183 7
Waist: 32" 30" 2"
Hip: 43" 41" 2"
Body Fat: 30.5% 29.5% 1%

 

 



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Your What to Eat Guide


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Your metabolism will be transformed into a round-the-clock fat-incinerating machine with the flexible guidelines below.

“This plan focuses on resistant starches and healthy monounsaturated fats to keep you feeling energized and satisfied all day long,” diet expert Marissa Lippert, RD, says.

By loading up on the right (delicious) food, youll be getting fuel your body will use rather than store as fat. “Youll lose weight, blast fat, and actually enjoy what youre eating without feeling like youre on a ‘diet,” Lippert says.

Whats more, the frequent, well-balanced meals and snacks will keep you constantly satisfied and give you more energy. Read on, and check out our first-week mix-and-match meal plan to get started.

Feel the burn

Fill up fast on slow-burning, supersatiating resistant starches like black beans, oatmeal, barely ripe bananas, lentils, and multigrain breads. This type of starch resists immediate digestion, passing slowly through your body to keep you feeling full for a longer period of time. Plus, it helps your body burn more fat and can even fight disease.

Aim for four to six servings per day (weve loaded your Mix-and-Match menu with em), and click here for more options.

Dont fear fat
MUFAs (a.k.a. monounsaturated fatty acids) help you lose belly fat naturally, studies show. These healthy fats also reduce inflammation, which can keep weight gain at bay and even help lower cholesterol and disease risks. Some good sources: avocado, olive and canola oils, sunflower seeds, salmon, and nuts.

Keep in mind that a little goes a long way when it comes to calorie-dense MUFAs, so aim for two to three servings per day; click here for serving sizes and a complete list.

Eat like clockwork
Aim to have a meal or small snack every three to four hours to keep your metabolism revved up and those calories and excess fat stores burning off. The goal is 1,400 to 1,600 total daily calories, broken down this way:

Breakfast, 300 calories
Lunch, 400 to 450 calories
Dinner, 450 to 500 calories
Two snacks, 100 to 200 calories each

 

 

 

 

 

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Balance every meal
For maximum fullness and energy, make sure you get some lean protein, a resistant starch or other fiber-rich carbohydrate, a little healthy fat, and, of course, fruits and/or veggies at every meal. No matter what you choose from our mix-and-match plan, youll be set.

Make friends with fiber
Fill up fast, improve your digestion, and lower your overall calorie intake with a variety of high-fiber foods. Shoot for 25 to 35 grams of fiber per day from foods like fruits and vegetables, sweet potatoes, and whole-grain pastas and cereals.

Pack in some protein
Work 1 serving of lean protein (think chicken breast, salmon, beans, cottage cheese, an egg) into each meal to help you feel full, keep your metabolism fired up, and build lean muscle mass (that will help you burn even more calories!).

Know your portions
Take a look at your plate before diving in. You should see one-half vegetables, one-fourth resistant starches and/or healthy carbs, and one-fourth lean protein.

Get back to basics
Zone in on items that have three to five ingredients or less when you hit the market. Highly processed foods dont satisfy you as well as whole, fresh foods, Lippert says. Smart strategy: Shop the outer perimeter of the store first when filling up your grocery cart.

Write it down!
Keeping a food diary helps you drop pounds, studies show. Just seeing portion sizes, hunger patterns, and major successes can help you avoid noshing too much and stay motivated to lose.



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What Happened When This Woman Went from a Low-Carb Diet to Counting Her Macros



Today's transformation photos are often a lot more nuanced than "I lost weight." Case in point: A recent Instagram post by Shannon Collins, an Indiana-based woman behind the account @thegymnurse. Collins posted three side-by-side photos to show the results of revamping her diet twice. 

RELATED: These Are the 10 Diets Everyone Tried in 2018, According to Google

According to Collins, the photos are almost three years apart. Between the first two photos, she lost 30 pounds after she started a lower-carb diet. For her, that meant only eating when she was hungry and avoiding refined carbs such as bread, crackers, and sweets, she revealed in her caption. "After a while, I feel like a hit a plateau and just couldn't take it to the next level," she wrote. (BTW, science found the best workout to overcome your weight-loss plateau.)

So she decided to start tracking her macros and eating to hit a specific number of grams of protein, fat, and carbs, instead of just avoiding refined carbs. "Since August 2018 I've been macro counting and the results have come. You can somewhat see the transition of weight loss on this page," she wrote, referring to the third, most recent photo.

Over the weekend, Collins shared a follow-up post explaining some of the specifics behind her transformation. When she switched to counting macros, her workout routine remained mostly unchanged, suggesting her results were mainly a result of diet. Her weightlifting routine stayed the same, but she added in 10 to 20 minutes of cardio, which she hadn't been doing before. "I still did 6 days in [the] gym," she wrote. "Now that weight was falling off you could see the muscle that was deep within." 

RELATED: 4 Reasons You're Not Losing Weight on the Keto Diet, According to Nutritionists

Macro tracking isn't everyone's cup of tea since it takes dedication to calculate and stick to your allowances. But Collins was pleased with her results and plans to continue. "I'm blown away by results," she wrote in her follow-up post. "So now I'm at a point where I try to follow numbers, but it's okay if I go over because I'm happy where I'm at."

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This Quickie Cleanse Could Lead to Major Results



Skipping booze, sugar, and processed grains and eating only whole foods—think produce, unprocessed grains, lean protein, and healthy fats—for just seven days can trigger long-lasting changes. “A lot of times when we reach for a cookie or a drink, it’s out of habit. By shaking up your routine, you can reset and form better ones,” explains Brooke Alpert, RD, author of The Diet Detox. But it also offers serious perks in the short-term. Read on for five body benefits to expect by this time next week.

You’ll crush your workouts

In the absence of booze and sugar, your pancreas makes less insulin, the hormone that shuttles glucose into fat cells for storage. “When your insulin levels go down, you store less glucose as fat and burn it on the spot instead,” says Robert Lustig, MD, an endocrinologist at the UCSF Benioff Children’s Hospital in San Francisco. The result: You feel like the Energizer Bunny.

Your skin will plump up

A diet full of sweet treats messes with the repair of collagen, the protein that keeps your skin plump. That’s why when you nix sugar, you might notice a smoother, more supple complexion in only a week’s time. “If you’re hydrating enough and eating really nutritious foods, the effects could be even quicker,” says Alpert.

You will sleep deeper

A nightcap may help you unwind, but it disrupts your REM sleep, the restorative stage that first occurs later in the night. “When you cut out alcohol, you’ll often find that you not only sleep longer, but also better,” says Neha Vyas, MD, a family physician at the Cleveland Clinic.

RELATED: 11 Surprising Health Benefits of Sleep

Your tummy will be flatter

Passing on veggie chips, granola bars, and other packaged snacks can potentially bring down bloating instantly, because you’re dodging all the sodium hidden in those processed foods, says Alpert.

You may shed some weight

If you typically sip vino with dinner and dig into fro-yo for dessert, you might see the number on the scale drop. “To lose a pound in a week, you need to have 500 fewer calories a day,” says Dr. Vyas. Eliminating junk could do the trick.

Follow these simple food rules

Skip: Anything that’s processed or comes in a package, booze, and added sugar (the kind that’s in salad dressings, sauces, and candy).

Eat: Veggies, fruits, lean proteins (like fish and chicken), and small amounts of dairy and unprocessed grains (such as quinoa and barley, not bread).

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10 Keto-Friendly Vegetables You Should Eat More Of



Veggies should be the foundation of any healthy eating plan, including keto! But some vegetables are keto-friendlier than others of course. 

To refresh your memory on the basics of the mega-popular diet, the keto diet replaces carbs with fat. Restricting carbs to a minimal amount sends your body into ketosis—a state in which your body burns fat for energy instead of carbs. In order to maintain ketosis, you can only get about 5% to 10% of your calories from carbohydrates. That comes to 25 to 50 grams of net carbs per day. (To calculate net carbs per serving of a particular food, subtract the grams of fiber from the grams of total carbohydrates.)

While most vegetables are calorie-poor and nutrient-rich (packed with fiber, essential vitamins, minerals, and phytonutrients), carby choices—like potatoes, corn, carrots, beets and squash—should be limited on the keto diet. Non-starchy veggies, however, can be enjoyed in large quantities.

Here are 10 vegetables you should definitely add to your keto grocery shopping list.

RELATED: Your Ultimate Keto Diet Grocery List

Arugula

Net carbs: 2 grams

Also known as rocket, this leafy green has a peppery flavor. A serving (four cups of fresh arugula) has just 20 calories and 2 grams of net carbs. Nutritionally, arugula is an excellent source of vitamins A and C, and a good source of folic acid and calcium.

Asparagus

Net carbs: 2 grams

A serving of asparagus (5 spears) has a paltry 20 calories and 4 grams of total carbs, or 2 grams of net carbs. The veggie is loaded with folic acid, and supplies good doses of fiber and vitamins A and C.

Bell Peppers

Net carbs: 4 grams

There’s a reason why those living a low-carb lifestyle consider bell peppers a staple. A medium bell pepper has 25 calories, 4 grams of net carbs, and 190% of your daily vitamin C requirement.

RELATED: The Keto Diet Is Super Hard—These 3 Variations Are Much Easier to Follow

Broccoli

Net carbs: 3 grams

A serving of broccoli (3 ounces raw) has 30 calories and 3 grams net carbs. Like all cruciferous veggies, broccoli is considered a nutritional powerhouse, packing in vitamins A and C, B-vitamins, magnesium, and potassium. Broccoli also provides antioxidants like lutein and zeaxanthin, which help protect your eyes from harmful UV damage.   

Brussels sprouts

Net carbs: 3 grams

A cousin to broccoli, Brussels sprouts boast impressive nutritionals: A serving (4 sprouts) has 40 calories, 3 grams net carbs, 2 grams protein, 3 grams fiber and more than all the vitamin C you need n a day. As a bonus, they have anti-cancer, heart health, and anti-inflammatory benefits too.

Cauliflower

Net carbs: 3 grams

Another member of the cruciferous family, cauliflower is a versatile low-carb vegetable that can be used as a stand-in for rice, mashed potatoes, and even pizza crust and baked goods. Cauliflower has 25 calories per 3-ounce serving, 3 grams net carbs, 100% of the vitamin C you need in a day, and a good amount of folic acid.

Kale

Net carbs: 1 gram

A serving of the Queen of greens (3 cups fresh kale) provides 20 calories and 1 gram net carbs. Like most leafy greens, kale is a good source of vitamins A and C, potassium, vitamin K, calcium and magnesium. The leafy green is also packed with beneficial antioxidants that may help protect against chronic diseases associated with aging.

RELATED: 9 Fruits You Can Actually Eat on the Keto Diet

Mushrooms

Net carbs: 2 grams

Think white veggies aren’t nutritious? Think again! One serving (5 medium mushrooms) has 20 calories, 2 grams net carbs, and 3 grams protein. Plus, the fungi pack in B-vitamins, copper, vitamin D, and selenium. Studies show that mushrooms can bolster immunity and may have anti-cancer benefits.

Spinach

Net carbs: 4 grams

Spinach really is a nutritional all-star. A serving of spinach (1½ cups fresh leaves) has 40 calories, 4 grams of net carbs, and 2 grams of protein. With 6 grams of fiber per serving, spinach helps you feel fuller longer, and is also an excellent source of vitamins A and C, iron, folic acid, and magnesium.

Tomatoes

Net carbs: 4 grams

Tomatoes are a healthy addition to any eating plan because they’re a rich source of lycopene, a phytonutrient that has potent heart health and anti-cancer properties. A medium tomato has just 20 calories, 4 grams net carbs, plenty of vitamins A and C. It's also a solid source of potassium.

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