Trimming the Fat!

Guidelines for a healthier body and a happier you!

With the Summer fast approaching, we tend to take a longer, harder, look at ourselves in the mirror.  Some of us are satisfied with our general physique, while others will see various areas that might need a little refining, and feel the need to get rid of a few extra pounds.

The following general guidelines will help you work toward a healthier body and a happier you!

Calorie Deficit

Many commercial diets toot their own horns as having the right strategy to shed unwanted weight; however, while most do provide initial results, most also fail to provide the long-term results needed to help keep the weight off.  Following are two very important points to keep in mind:

1. Your body must burn more calories than it is taking in to lose weight.
2. One pound of fat equals 3,500 calories, so if you want to lose 1 pound per week, you need to average a caloric deficit of 500 calories per day.

NO! You do not have to run on the treadmill faster than the speed of light until your legs buckle (or you end up somewhere in the Twilight Zone) to burn the 3,500 calories to lose a pound. You will however, need to combine increased activity with changes to your diet/meal plan.

Going nowhere fast?  Re-evaluate your workouts, and achieve success! 

Basal Metabolic Rate and Calories Burned in a Day

To manage your weight, you need to know the number of calories you consume and the number of calories you burn. Your body has what is referred to as basal metabolic rate (BMR), which is the amount of calories you burn at rest in order to survive. Your BMR accounts for approximately 60 to 75% of all the calories you burn in a day. Yes—even while you are sleeping, your body continues to burn a small amount of calories.

Once you’ve determined your daily caloric needs, it’s time to set a realistic weight loss goal of 1-2 pounds per week and also calculate how many calories you need to eliminate your unwanted weight.
BE REALISTIC! Set a goal you can achieve. Crash diets and extreme workouts are not the way to do this. Work within your lifestyle and time constraints. Moderate changes will yield great results, and if done correctly, permanent positive lifestyle changes.

What to Eat

Managing your weight is easier than you might imagine. There is no need to spend hours planning your diet. Just follow several simple guidelines and keep the calorie deficit in mind.

You are what you eat. Choose to eat healthy.

• Reduce your portion sizes by 10 to 15% each time you prepare or order a meal.
• Eat smaller meals more frequently throughout the day and avoid skipping breakfast.
• Consume a variety of fruits and vegetables, whole grains, and non-fat or low-fat dairy products to get the nutrients your body needs.
• Aim for two or three servings of dairy products daily (e.g., milk, cheeses, yogurt).
• Select low-fat foods and avoid trans fats. Limit your total fat intake to 20 to 35% of daily calories, with no more than 7% of your total calories coming from saturated fats.
• Avoid eating too many salty foods.
• Limit alcohol beverage intake.

Cardio: Burn the Right Fuel

Research shows that lower-intensity exercise uses a larger percentage of fat as fuel compared to higher-intensity exercise. However, it does not burn as many calories as higher-intensity exercise and, consequently will not result in as much body weight or fat loss. Therefore, gradually increase the intensity to increase your caloric deficit while continuing to burn fats. Higher-intensity exercise also has a greater impact on keeping your metabolism elevated after your workout, which keeps your body burning calories, thereby allowing you to eliminate a few more calories. REMINDER! Always check with your doctor before starting any exercise program, and choose the intensity that is appropriate for your current health and physical capabilities.

Burn More Fat by Increasing Muscle

Strength training offers numerous health benefits, including an increase in the number of calories burned. Muscle tissue burns more calories than fat tissue, and building muscles utilizes a lot of energy. As you increase the amount of muscle you have, you will also increase your resting metabolic rate.

Build muscle ...Burn calories even when sleeping!

To prevent injury and develop consistency, it is suggested that you start off with one to two sets of 12 to 15 repetitions for all major muscle groups. ~Sharon Gayle

Notice: This article is for your reference only. Please consult with you Physician prior to starting any exercise program.
Additional Reference Source: ACE-American Counsel on Exercise
Photographs: Courtesy of MSTemplates

Holiday Recipes

Don’t lose hair trying to figure out what new dish to add to your family’s Holiday dinner on top of the stress of shopping. Consider adding the two mouth-watering, yet healthy low-fat dishes below, for a change and smiles all-round the dinner table!  Enjoy! ~SG.

Glazed Ham with Apricots 

Yes, ham can be the centerpiece of a healthy meal — just choose a piece that's lean (ask for shank), low-sodium, and smoked (to reduce fat). Amp up the flavor with apricots and
mustard-marmalade glaze. 

Mouth watering Glazed Ham!

RECIPE & DIRECTIONS

Serves: 16
Prep Time: 35 min
Cook Time: 2 hr 15 min
Oven Temp: 325

INGREDIENTS:

• 1 (7-pound) fully cooked bone-in smoked half ham
• 1 package(s) (6-ounce) dried apricot halves
• 2 tablespoon(s) whole cloves
• 1/2 cup(s) orange marmalade or apricot jam
• 2 tablespoon(s) country-style Dijon mustard with seeds

DIRECTIONS:

1. Preheat oven to 325 degrees F. With knife, remove skin and trim all but 1/8 inch fat from ham. Secure apricots with cloves to fat side of ham in rows, leaving some space between apricots. Place ham, fat side up, on rack in large roasting pan (17" by 11 1/2"); add 1 cup water. Cover pan tightly with foil. Bake 2 hours.
2. After ham has baked 1 hour and 45 minutes, prepare glaze: In 1-quart saucepan, heat marmalade and mustard to boiling on medium-high. Remove foil from ham and carefully brush with some glaze. Continue to bake ham 30 to 40 minutes longer or until meat thermometer reaches 135 degrees F, brushing with glaze every 15 minutes. Internal temperature of ham will rise 5 to 10 degrees F upon standing. (Some apricots may fall off into pan as you glaze.)
3. Transfer ham to cutting board; cover and let stand 20 minutes for easier slicing. Slice ham and serve with apricots from pan.

Accordian Potatoes

For seriously satisfying spuds, try these vitamin-rich reds. Creamier than russets and lower in starch, all they need is a drizzle of olive oil before roasting; sprinkle with parsley and
thyme and serve.

Accordian Potatos, a wonderful complement to your Holiday Dinner!

RECIPE & DIRECTIONS

Serves: 8 
Yields: 8 side-dish servings
Prep Time: 10 min
Cook Time: 37 min
Oven Temp: 450

INGREDIENTS:

• 8 large (8 ounces each) red potatoes
• 2 tablespoon(s) extra virgin olive oil
• 1/2 teaspoon(s) salt
• 1/4 teaspoon(s) coarsely ground black pepper
• 1 tablespoon(s) chopped fresh parsley leaves
• 1 teaspoon(s) chopped fresh thyme leaves

DIRECTIONS:

1. Preheat oven to 450 degrees F. Carefully slice each potato thinly without cutting all the way through.
2. Place potatoes on microwave-safe dish and cover with waxed paper. Cook in microwave on High 12 to 15 minutes or until easily pierced with tip of knife.
3. Transfer potatoes to metal baking pan. Carefully drizzle oil between slices. Sprinkle with 1/2 teaspoon salt and 1/4 tea¬spoon coarsely ground black pepper. Roast in oven 25 minutes or until lightly browned. Transfer potatoes to platter; sprinkle with herbs. 

Recipes: Courtesy of Good Housekeeping.
Photographs: James Baigrie

Prunes …don’t let their looks fool you!

What Prunes lack in looks they most definitely make-up for in nutritional benefits; so don’t let their wrinkled exterior deter you from adding them to your meals. If not daily; perhaps, every few weeks.

It’s quite amazing just how beneficial adding them to your daily diet would be and did you know that Prunes have more Potassium than 1 - Banana?

Starting it's life out as a plum, the prune is truly a majestic fruit. Weight for weight, they're by far on of the richest food source of protective antioxidants providing a massive boost to natural resistance and vitality! (See Prunes at the ORAC* listing below)

Health Benefits of Prunes:

• Prunes contains large amounts of fibers and sorbitol a stool loosening sugar
• Prunes helps to slow aging process of the brain and body
• Helps in cases of anemia
• Prunes are excellent for increasing one's vitality
• It helps in normal blood circulation
• It is a good remedy for sore throat
• It can help prevent cancer because of its high beta-carotene content

Nutritive Values of Prunes : Per 100 gm.

• Vitamin A : 1,890 I.U.
• Vitamin B : Thiamine .10 mg.
• Riboflavin : .16 mg.
• Niacin : 1.7 mg.
• Vitamin C : 3 mg.
• Calcium : 11 mg.
• Iron : .7 mg.
• Phosphorus : 85 mg.
• Potassium : 810 mg.
• Fat : .6 gm.
• Carbohydrates : 71 gm.
• Protein : 2.3 gm.
• Calories : 268

From a nutritional standpoint, prunes stand out as being an unusually good source of Vitamin A. In fact, a serving of prunes provides almost a quarter of your daily requirement of this important vitamin. Although a bit high in natural sugar, prunes are relatively low in calories at about twenty (20) calories per prune. It's best to eat whole prunes rather than prune juice to get the benefits of the fiber. Prune juice is also relatively high in calories and sugar at 180 calories per cup.

Article Source:  Hubpages

ORACValues.com is a comprehensive database of foods and their antioxidant levels.

For more on the benefits of Prunes click on the links below:
Prunes Deserve More Respect…  Source: AssociatedContent.com
Prunes can help with Osteoporosis.  Source: Antioxidantsguide.com

Holiday Bratt Stuffing

A Mouthwatering Turkey Dinner!

Bratts (Bratwurst) aren't just for the grill! This recipe from brings your favorite sausage into an outstanding holiday dish. A Christmas Turkey stuffing that will leave your guests craving for more!

ORIGIN: Bratwurst is a type of sausage closely associated with the nation of Germany, where it originated. In addition to being served throughout Germany in numerous regional variations, bratwurst is also popular in areas of the world with large German populations. The sausage tends to be heavily spiced, and is traditionally served with mustard and a hard roll, although it is served differently in some places. Many grocery stores and butchers carry bratwurst, and it is also possible to order German bratwurst through a specialty supplier.*

 
Holiday Bratt Stuffing ...Yummy! 

Recipe

Ingredients:

• 1 pkg. (19.76 oz.) Johnsonville Brats, casings removed
• 1/2 cup butter
• 2 medium onions, chopped
• 2 cups celery, chopped
• 1 cup green pepper, chopped
• 12 cups unseasoned bread stuffing, cubed
• 1 tsp. rubbed sage
• 2 tbsp. poultry seasoning
• 2 eggs, lightly beaten
• 6 cups chicken broth
• salt and pepper to taste

Method:

1. In a large skillet, brown and cook crumbled sausage until no longer pink. Drain.
2. Remove from skillet; set aside. In the same skillet, melt butter and sauté onion, celery and green pepper until tender. In an extra large mixing bowl, combine sausage, vegetable mixture, bread stuffing and seasonings.
3. Add eggs and broth; toss gently. Salt and pepper to taste.
4. Spoon into a buttered 3 to 4 quart baking dish. Cover with foil and bake at 325 for 60 minutes.
5. Uncover and bake 10 minutes longer or until lightly browned.
6. Check internal temperature with a meat thermometer, it should read 165 F when done.

Number of Servings: 12

Recipe provided by: Better Recipes: The Kitchen at Johnsonville Sausage
Reference:  Bratwurst References - wikipedia.org and wisegeek.com

A Spin on Thumbprint Cookies

These Halloween cookies are a chocolatey twist on thumbprint cookies, only with much less butter.  And instead of topping these cookies with jam or a chocolate kiss, they're topped with pieces of candy corn or candy pumpkins.

These soft cookies are perfect for kids to make, too.

Halloween Thumbprint Cookies ...Yummy!

Recipe:

Cook Time: 10 minutes
Total Time: 10 minutes

Ingredients:

• 1 1/4 cups all purpose flour
• 1/4 cup unsweetened cocoa powder
• 1/4 tsp baking powder
• 1/4 tsp salt
• 3 tbsp butter, softened
• 1/2 cup firmly packed brown sugar
• 1 egg
• 1/2 tsp vanilla
• 32 pieces corn or 16 candy pumpkins

Preparation:

1. Preheat oven to 350 degrees.
2. Combine flour, cocoa powder, baking powder and salt in a small bowl. Mix softened butter and brown sugar in a medium bowl, either by hand or with an electric mixer. Add egg and vanilla extract, and blend well. Gradually mix in flour.
3. Roll 1-1/2 inch balls from the cookie dough and place at least an inch apart on a cookie sheet lined with parchment paper or a silicone mat. Make an impression in the center of each cookie with your thumb.
4. Bake for 10 minutes. Remove cookies from oven and place two pieces of candy corn on top of each cookie, or 1 candy pumpkin.

Note:  Makes about 16 cookies.

Per cookie, with candy pieces:  Calories 111, Calories from Fat 25, Total Fat 2.8g (sat 1.5g), Cholesterol 19mg, Sodium 61mg, Carbohydrate 19.7g, Fiber 0.7g, Protein 1.9g

Recipe by Fiona Haynes, courtesy of Low-Fat Cooking from About.com Guide

Don't Yo-Yo ...Plan for Success!

Reason #1: Unrealistic Expectations
A desire to lose weight is commendable; however, too often this particular goal is driven by unreasonable expectations of weight you can lose per week.  You may even have an unrealistic goal-weight in mind for your height, frame, and lifestyle.  Unrealistic expectations usually come from a lack of information on what it will take to lose the weight and solid information on the various food groups.  Without a little research, or speaking with a professional dietician or nutritionist; you may be setting yourself up for disappointment, which could potentially lead to further weight gain.

Reason #2: You are not fully committed
Many times a person is not fully committed to the goal.  But again, this is most typical of those who have not done their research.  Yes, there are those who do their research and are initially very excited about their plans; but lose patience down the road.  They too were not committed.  Knowledge is an essential component to success; however, without commitment, you will not succeed.  A great deal of success in weight loss and lifestyle change is dependent upon personality.  Dieting, and maintaining your weight loss is typically a lifetime commitment; thus, you must think ahead and plan accordingly.

Reason #3:  One Size Does Not  Fit All! 
As odd as this may sound; your diet goals should be realistic, but most importantly, the must fit your lifestyle.  A diet that worked for your best friend, is by no means guaranteed to work for you.  A dress that looks good on your 5’8” frame may be totally wrong on your 5’1” best friend.  Just as one size does not fit all; neither does a cookie cutter diet.

If you are following an extreme weight loss program that is radically different from the way you normally eat; there is a big chance that even your best efforts will not end in success.  Subsisting on a liquid diet, shakes, or lettuce, is not “normal” eating.  We are all unique with various food preferences, activities, and life-goals.  If you view your diet plan as a short-term change in your usual eating habits, rather than a long-term lifestyle change and commitment; you will inevitably find it difficult to make headway or maintain your weight-loss.

Reason #4: Wrong Motivations
Diets often end in failure due to questionable motivations.  The prime reason for dieting should be for better health leading to optimal living and functionality; however, the majority of dieters do so for a multitude of incorrect reasons i.e. getting married and needing to fit into a dress 5-sizes smaller; high school reunions, a desire to look good for someone else, etc.  You name it; I have heard it.  Placing better health at the top of your list and as your priority, (and viewing all other reasons as secondary), provides a better chance for success!

Reason #5: Missing a Major Component
Though dieting (eating healthier) for optimal living is of utmost importance for weight loss, combining it with a well-rounded personalized fitness program establishes a lifestyle change, which will stimulate the weight-loss and encourage commitment.  Additionally, the combination of balanced nutrition and a well-rounded fitness program, brings about greater visual results.  And, liking the way you look and feel is great motivation to staying on track!

Reason #6: Lack of positive reinforcements
To achieve your diet goals you must be committed and determined; however, it does help to have positive reinforcement from family, friends, and
co-workers; along with their understanding and encouragement, when you find yourself straying of the path.  The people who care about you will be sympathetic to your cause.  If they are not; seek out a few individuals who will pick you up when you fall or deter from the course, and encourage you to press on.  And, feel free to call me!

Reason #7: Difficulty Forgiving Yourself
This is a very common dieting pitfall.  When people give in to temptation and subsequently “fall of the well-laid path” for one meal, or one day; they often tell themselves they’ve lost all chance of succeeding and give-up for good.  I actually believe this a subconscious excuse to got back to negative eating habits which might have compensated for other issues/concerns.  To be successful, you have to learn to overcome these temporary setbacks.  You cannot let one “binge” or one “off day” become a full week, or month, of splurging.  Try your best to stay focused and forgive yourself.  Otherwise, after a certain point, it can be extremely difficult for you to break the cycle of negative thinking and get back on track.

They key to making it work!
Don't yo-yo back and forth. The best approach to weight loss is an individual one that takes your preferences, lifestyle, needs, and attitudes into consideration.  Once you have a plan in place, how you feel will be the best indicator that you are eating well.


Many of the weight loss clients that I have worked with admit to perpetual dieting. They have tried every weight loss plan, scheme, or promise and failed repeatedly.  99% of their attempts fail because of one, or some combination of the seven reasons I discuss above.  That being said, awareness is very important.  Knowing you tendencies and the mistakes, you have made; in addition to being, honest with yourself, puts you a step closer to achieving this very important goal!

If you have been struggling with weight loss, or having difficulty finding the right combination of lifestyle change to achieve your goals, consider meeting with me for a consultation and assessment.  I will have you on track in no time!  (212) 947-7110 x290

I look forward to assisting you with your wellness goals! ~SG. 

...Sinfully Good!

This twist on the Louisiana favorite piles grilled shrimp and creamy-dressed cabbage onto a crusty bun. Bread that's soft on the inside and crusty on the outside is perfect for a Po' Boy sandwich. We grill both sides of a whole-wheat bun for that added crunch. You may need a few extra napkins to enjoy it, but this quick and easy sandwich is well worth it. Consider serving with sauteed corn and bell peppers.

4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 2 cups finely shredded red cabbage
• 2 tablespoons dill pickle relish
• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 1 pound peeled and deveined raw shrimp
• 4 teaspoons canola oil, divided
• 1 teaspoon chili powder
• 1/2 teaspoon paprika
• 1/4 teaspoon freshly ground pepper
• 4 whole-wheat hot dog buns, or small sub rolls, split
• 4 tomato slices, halved\1/4 cup thinly sliced red onion

Preparation

1. Preheat grill to medium-high.
2. Combine cabbage, relish, mayonnaise and yogurt in a medium bowl.
3. Toss shrimp with 2 teaspoons oil, chili powder, paprika and pepper in a medium bowl. Place the remaining 2 teaspoons oil in a small bowl. Dip a pastry brush in water, then in the oil and lightly brush the inside of each bun (or roll).
4. Place a grill basket on the grill. Add the shrimp and spread in a single layer. Grill, stirring occasionally, until the shrimp are pink and just cooked through, about 3 minutes. Open the buns and grill, turning once, until toasted on both sides, about 1 minute total.
5. To assemble the sandwiches, divide tomato and onion among the buns. Spread about 1/3 cup cabbage mixture down the middle of each and top with about 1/2 cup grilled shrimp.

Nutrition Per Serving: 322 calories; 10 g fat (1 g sat, 4 g mono); 173 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 28 g protein; 5 g fiber; 522 mg sodium; 490 mg potassium.
Nutrition Bonus: Selenium (92% daily value), Vitamin C (45% dv), Iron & Vitamin A (25% dv), Magnesium (22% dv).
Carbohydrates: 2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 vegetable, 3 lean meat, 2 fat

Source: EatingWell:  May/June 2008

Smokey Corn & Black Bean Pizza

6 servings
Active Time: 30 minutes
Total Time: 30 minutes

Ingredients

• 1 plum tomato, diced
• 1 cup canned black beans, rinsed
• 1 cup fresh corn kernels, (about 2 ears)
• 2 tablespoons cornmeal
• 1 pound prepared whole-wheat pizza dough
• 1/3 cup barbecue sauce
• 1 cup shredded mozzarella, preferably smoked mozzarella

Preparation

1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.

4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.

Nutrition Per serving: 316 calories; 6 g fat (3 g sat, 0 g mono); 13 mg cholesterol; 48 g carbohydrates; 3 g added sugars; 14 g protein; 4 g fiber; 530 mg sodium; 94 mg potassium.

Nutrition Bonus: Calcium (15% dv).

Carbohydrates: 3 Carbohydrate Serving

Exchanges: 3 starch, 3 medium-fat meat

Source: Eating Well - June/July 2006