Are you over 40? Try these slimming foods!

Why, YES I AM!  

Actually I just turned 45 a couple of months ago and with each year it gets harder and harder to keep my weight in check. Not that I'm the role model for nutrition and yes, I can certainly stand to lose QUITE a few pounds, but I do what I can to at least be aware of the food I am consuming and try to follow the parts of a Mediterranean diet I can and avoid adding prepackaged foods.  So when I saw this article on foods that help slim you down in the March issue of Prevention Magazine, I just had to share it with all of you; especially now that warmer weather is on it's way.  

 Here are the top 10 foods they suggest will help to slim you down. It is better for you to eat these foods 'as is' as they will provide more health benefits when consumed that way, but I also included some links to recipes that I've created using these ingredients: 

1. Chili Powder

Chili Powder contains capsinoids, which burn belly fat. Apparently there is also a pill form (capsinoid oil) you can take and according to a study, volunteers who took the pill lost 5 times as much fat as those who didn't take it. I think I would prefer the capsule since I don't like overly spicy things, but I have heard that eating spicy foods does help speed up your metabolism.  

Try my recipe for Roasted Fennel and Three Bean Chili

2. Grapefruit

When volunteers ate half a grapefruit before every meal, they lost an inch off of their waists. I really need to eat more grapefruit! I used to eat it for breakfast almost everyday when I was in college (uh hum over 25 years ago), but then I paired it with a plate of bacon drowned in maple syrup so I think it negated the healthy aspects of that meal! Now I can't eat grapefruit on it's own without it being sweetened, so I came up with this recipe for Roasted Pink Grapefruit with Mint and Honey and it was delicious! 

Roasted Pink Grapefruit with Mint & Honey

2 Pink Grapefruit

1 tbsp. Fresh Mint

1 tbsp. Honey

1 tsp. Kosher Salt

Directions:

1. Peel the grapefruit, then cut the fruit into bite sized chunks. 

2. Add the grapefruit sections to a bowl, then add the mint, honey and salt; mix well. 

3. Place the fruit on a baking sheet and bake at 425 degrees for approximately 8-10 minutes. (You don't want the fruit to turn completely to mush). Allow to cool then refrigerate for up to 4 days. Serves 4. 

*Nutritional Information per Serving: Calories 79, Carbs 20.7g, Fat 0g, Protein 1.2g, Fiber 6g, Sugar 14.3g *Calculations based on ingredients entered into Calorie Count and may not be 100% accurate.

3. Nonfat Ricotta

You lose muscle as you age, which can reduce your metabolism. Since ricotta is made from whey products, it can enhance muscle building as well as your metabolism.  

Try my recipe for Low Fat Black Bean & Sun Dried Tomato Lasagna

4. Bell Peppers

Eating one bell pepper per day gives you twice your daily dose of much needed Vitamin C; which helps with weight loss. 

5. Romaine Lettuce

By filling up on leafy greens, it can trim your overall number of calories by 10%. The article stated that eating 2 cups of romaine lettuce per day adds up to half of your daily fill of Vitamin A, plus 113% of bone building Vitamin K.  

Try my recipe for Mixed Greens with Fresh Raspberries, Feta Cheese and Pecans

6. Nuts

Nuts contain protein, healthy fats and fiber and can help slim you down. But be careful, raw nuts are always much better for you than those honey roasted or salted kind! 

Try my recipe for Whole Wheat Apple Walnut Muffin Tops

7. Melon

Melon will satisfy your sweet tooth so next time you get that sweet craving (and you know you will!), try a cup of watermelon instead, it's only 46 calories per cup!

8. Canned Salmon

Eating protein requires more calories to digest and helps to keep you feeling full. Now the article specifically said "canned salmon"; however, per 3-ounce serving, other fish like tuna, salmon and halibut contain 22g of protein and lean poultry, like a chicken breast, contains 17g of protein. 

Try my recipe for Grilled Chicken with Summer Fruit Salsa

9. Edamame

Edamame are immature soy beans that are usually purchased in the shell. To prepare them, plunge them into boiling water for a few minutes until slightly tender or steam them over a double boiler. To eat edamame from the shell, squeeze the shell to pop it open and let the beans fall into your mouth. They are pretty easy to find in the grocery store and come in the shell or already out.  Edamame contains protein, healthy fats and fiber and help you feel full and satisfied for hours. 

10. Dark Chocolate Chips

The smaller pieces trick your body into thinking you're getting more, which helps you eat less, and satisfies that "must have" chocolate craving. 

Which ones are you going to start to incorporate into your diet? 

I'm fine with all of them except #3, #4 and #8 since I'm not that crazy about ricotta cheese to begin with and you all know how I feel about peppers and seafood! :)

Enjoy! 

3-5 Day Jump Start to Weight Loss with Lauren Kelly Nutritionist

You may or may not have heard me speak about my foodie friend Lauren Kelly who happens to be a Certified Nutritionist as well as the Staff Nutritionist at The Bar Method in Montclair (for those of you in the Northern NJ area).  She has put together this 3-5 day Jump Start to Weight Loss that I'm going to be participating in next week and thought it was such a great idea, I had to share it with all of you. I'll still be posting recipes this week, but this is just the push I need to help rid me of those extra pounds before summer vacation comes knocking! Here is her plan from her original post. I can't wait to get started on Monday and look forward to hearing all of your successes (and flops too because let's face it, lifestyle changes are Hard with a capitol H!). GOOD LUCK! xo

Three – Five Day Jump Start to Weight Loss with Clean Eating

BY LAURENKELLYNUTRITION 


So the weather is getting nicer and the clothes are getting smaller (YIKES!) I get asked all the time about cleanses and detoxes these days.  It seems like most people are looking for the latest “quick fix”.  I get it.  People want results. NOW!  In order to live healthy and maintain a healthy weight, you need to do one thing…CHANGE YOUR LIFESTYLE! Personally, I don’t believe in restricting certain food groups or severely cutting back on calories to lose weight.  If only it could be a s easy as “Eat when you are hungry” and “Stop when you are full”, everyone out there would be happy with their bodies! So instead of drinking cleanses and taking “detox” pills, why not  eat only clean, unprocessed foods and no added sugar for 3-5 days to give yourself a JUMP START?

Here’s what you need to do:

• start each morning with hot water and 1/2 fresh squeezed lemon (must be on empty stomach to flush out toxins)
• no coffee , just green tea (aim for 3-5 cups)
• 1 gallon of water a day which you can add lemon, mint or ginger to
• no dairy (except plain greek yogurt)
• no bread/pasta/rice (only quiona or rolled/steel cut oats)
• opt for 2-3 “juices*” a day if you want to juice, otherwise load up on fresh raw veggies.  No more than 2-3 fruits each day. * Juices are only homemade with fresh veggies and fruit
• no sugar at all (besides the fruit and that includes honey and artificial sweeteners)
• no carbonated beverages at all (obviously no soda but also no seltzer)
• if you want to do vegetarian, load up on raw or steamed beans (mix with raw veggies and lime juice)
• if you aren’t doing vegetarian, choose only lean white meats and fish and either steam, grilled or baked  (Herbs, garlic, lemon, lime, even fresh orange are great to season. Lean means=center cut boneless pork chops or loin, chicken breasts)
• hard boiled eggs are great, only 1 whole egg per day, but egg whites are unlimited
• All nuts are great.  Make sure they are raw and unsalted.  Also, no more than 14 nuts per serving, 2 servings a day.
• Lastly, make sure you get between 7-8 hours of sleep each night.  Now, I know those who have kids, sometimes kids don’t get the memo.  Try your best by going to bed early each night!

Besides flushing out your system with all the water, you are only eating unprocessed foods, which you will feel lighter and should give you more energy.  This is a great way to focus on whole foods and add tons of vitamins and nutrients to your diet.
After the 3-5 days try to eat as many unprocessed foods as you can throughout the day.  Prepare for the week ahead by stocking your refrigerator with fresh fruits and veggies and lean proteins.  

GOOD LUCK!!  Happy CLEAN Eating! 

Sample Menu

Breakfast

Green Tea

1 c. Cooked Rolled/Steel Cut Oats

1 c. Fresh Strawberries

Snack

Baby Carrots

Lunch

Spinach Salad with Fresh Vegetables (carrots, cucumbers, tomatoes, peppers, etc). Squeeze fresh lemon, orange, or lime juice on top and season with some fresh ground black pepper.

14 Unsalted Almonds

Snack

Apple dipped in plain yogurt

Green Tea

Dinner

Grilled Chicken Breast

Steamed Green Beans

Quinoa cooked in chicken broth or water

Water, water water!

1 Gallon of Water = 128oz. (that equates to 8 - 16oz. Plastic Water Bottles)

Lauren can be found on Facebook and her Blog, Lauren Kelly Nutrition