Here is a message that my good friend Isabel sent me a few days ago. Its about really good alternative to three common cooking issues.
I’ve got 3 quick and easy tips that I use almost daily to make any recipe into a healthy and fat burning meal. You see, many times the recipes I find and want to try are not exactly as I would like them, so they take a bit of tweaking from me in order to get them to contain only healthy ingredients and still taste great.
Here are the 3 most common issues I run into when trying out new recipes:
The cooking oil is a BAD choice. I hate to ever call any food “bad”, but there are many oils which I stay away from at all costs. Oils like canola oil and vegetable oil are really just toxic to your body and can be extremely detrimental to your health and weight loss efforts (please refer back to the FATS chapter of your manual for a more detailed discussion of healthy oils). I always replace the canola oil and /or vegetable oil in any recipe with coconut oil or butter to cook with.
First, take a look at the ingredients list and decide which oil would be a better fit for that particular recipe. I use coconut oil to cook stir fries, eggs and most meats and use butter to cook veggies and for any recipe that contains a grain (quinoa, rice or millet recipes). I don’t usually use olive oil to cook with unless I am cooking at a very low temperature (the lowest setting on my stove top) because olive oil’s healthy properties are better maintained if it is not heated.
Coconut oil and butter are always better to cook with.
If the recipe calls for breadcrumbs. Most breadcrumbs are made from processed white bread and contain high fructose corn syrup and hydrogenated oils (yes, in bread crumbs!) I choose to make my own from Ezekiel bread, rice bread or spelt bread. I place 10 pieces of bread in a 250 degree Farenheit oven. You’ll get the best results if you put the bread right on the oven racks. Leave them in the oven for approximately 30 minutes until they’re golden brown. Remove from the oven and let them cool. Once cooled, place all the bread in a food processor until fine. Then you can add any seasoning you like and have fresh, delicious bread crumbs that you can use in any recipe.
The recipe calls for milk. This one is an easy solution... I always use coconut milk or unsweetened almond milk. Coconut milk is my favorite and I’ve used it in mashed potatoes, smoothies, and in baking, all with great success. Making your own coconut milk is best, but I buy canned coconut milk, since the ones in the refrigerator section all contain a long list of ingredients I can’t pronounce. Make sure the ingredients list on your coconut milk is as short as possible and the first 2 ingredients are organic coconut milk and water (no sugar or preservatives added).
Those 3 tips seem to help me the most often and have helped me modify some really incredible recipes that my family really loves.
As I mentioned yesterday, I did get my hands on, what I think, is a wonderful series of cookbooks that are a perfect complement to your healthy weight loss meal plans. It’s not very often that I get a cookbook that is almost 100% aligned with my own healthy way of eating, so when I do, I love to share that information with you.
Check them out here ---> Click Here! - The Metabolic Cookbooks
Here is a post we received from a satisfied reader who is also loving Dave Ruel's cookbooks as much as I am.
"After a quick look through the various files that downloaded, I am impressed. First, let me say that Isabelle has promised to send us with a copy of the receipt for the books, a help sheet to modify this and other cookbooks so that they more closely hit the DSP guidelines. We will need it if we have any doubts about what parts of the recipes don't meet the mark. Other than that (and it is not a problem with Isabel's "fix"), the books look good to me.
I want to try several recipes immediately. What I really love is the navigation within the cookbooks. Its So EASY! Just Click on the page number or the title in the Table of Contents and you are then transported to the recipe. Click at the bottom of the ingredients list and you're taken right back to the Table of Contents. Macronutrients are always listed (a great BIG plus for all those who like to know exactly what we are putting on our plates), and the recipes can actually be chosen from the Table of Contents with just the combination of macronutrients you are looking for. Want a protein and carb combination? It is in the ToC under that category!
Well organized and easy navigation. Also, it appears that each recipe will print out on a single page. I never like a printout to go to the second page when I am cooking from it (too easy to miss something important on the second page the second or third time I do a read through while executing the directions).
There are several different cookbooks; e.g., Breakfast, Sides, Red Meat, etc. I plan on using them and from what I could tell by the reading of them, I also plan to enjoy the tasty meals I will cook from them."
~Sharon B from Lakeland, FL
Click Here! See what Sharon is talking about with Dave’s Cookbooks here!
My friend Isabel De Los Rios who is a Certified Nutritionist and Certified Exercise Specialist is the author of The Diet Solution Program.
Showing posts with label meals. Show all posts
Showing posts with label meals. Show all posts
Tuesday, 12 April 2011
Monday, 21 September 2009
Exercise after eating - diet tip
Exercising after eating a meal can help promote weight loss by boosting hormones that suppress appetite, say UK scientists.
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
The University of Surrey and Imperial College London joint work is published in the Journal of Endocrinology.
Exercise may alter people's appetite to help them lose weight.
According to researcher Dr Denise Robertson:
Twelve volunteers were fed the same breakfast.
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
Both groups were left for another hour and then allowed to eat as much as they liked.
Exercise guidelines
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
Volunteers also said they felt less hungry during this time.
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
'Significant contribution'
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
Ref:
Effects of exercise on gut peptides, energy intake and appetite
Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson
Journal of Endocrinology (2007) 193, 251-258 DOI: 10.1677/JOE-06-0030
Article originally posted on BBC News
Thanks to these hormones, active people feel less hungry immediately after exercise, and this carries through to their next meal, experiments suggest.
Even when their meals were bigger, sporty people gained fewer calories overall because they burned off more.
The University of Surrey and Imperial College London joint work is published in the Journal of Endocrinology.
Exercise may alter people's appetite to help them lose weight.
According to researcher Dr Denise Robertson:
Twelve volunteers were fed the same breakfast.
An hour later, half of them worked out for an hour on an exercise bike while the other half sat quietly.
Both groups were left for another hour and then allowed to eat as much as they liked.
Exercise guidelines
Unsurprisingly, people who exercised burned more calories than those who sat quietly, 492 kcal compared to 197 kcal.
And when given the chance to eat afterwards, people who had exercised tended to eat more, 913 kcal versus to 762 kcal.
However, when the amount of energy burned during exercise was taken into account, the sporty people took in fewer calories overall - 421 kcal compared to 565 kcal for the inactive group.
And levels of hormones called PYY, GLP-1 and PP, which tell the brain when the stomach is full, increased during and immediately after exercise.
Volunteers also said they felt less hungry during this time.
Researcher Dr Denise Robertson said: "In the past we have been concerned that, although exercise burns energy, people subsequently ate more after working out. This would cancel out any possible weight reduction effects of exercise.
"But our research shows that exercise may alter people's appetite to help them lose weight and prevent further weight gain as part of a healthy, balanced lifestyle."
Experts recommend people do at least 30 minutes of physical activity on five or more days a week.
'Significant contribution'
Dr Ian Campbell, medical director of the charity Weight Concern, said: "This is an interesting study. Patients often report that they feel increased hunger and eat more after exercise.
"What this study shows is that, although total calorific intake is greater, the net result, because of the exercise taken, is a reduction in the net energy balance.
"Dieting is never easy. Increased physical activity is an essential part of any weight management programme, not just to expend more calories but also, as we see here, to help control our appetite too."
Dr John McAvoy, a GP with a special interest in obesity, said the study was a "significant contribution to understanding the complex mechanisms of energy balance".
"It will be of much more interest to the pharmaceutical industry than the general public at this stage, for the simple reason that most people view exercising so soon after eating as akin to putting your fingers down your throat," he added.
"For exercise to contribute to weight control it should be sustainable over the long term and enjoyment remains a critical factor to this end."
Ref:
Effects of exercise on gut peptides, energy intake and appetite
Catia Martins, Linda M Morgan, Stephen R Bloom1 and M Denise Robertson
Journal of Endocrinology (2007) 193, 251-258 DOI: 10.1677/JOE-06-0030
Article originally posted on BBC News
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