Nurses World Magazine Review Total Nutrition Cooking

John R. Wilson, PhD (published in Nurses World Magazine, April 2007)

Larrian Gillespie is nothing if not forthright. She recommends “Nutrition Queens,” i.e., eating nutrition-dense foods included in the USDA Food Pyramid of 2005, and thirty minutes of “exhilarating exercise” each day. Then everyone (most of us, some of us) can say goodbye to heart disease, high blood pressure, type 2 diabetes and cancer. (I don’t wonder at the book’s disclaimers: This book “is sold with the understanding that the author and its publishers are not engaged in rendering professional services. … If a reader requires personal assistance or advice, a competent professional should be consulted.”)

That said, I am so glad that Gillespie wrote this book.

Her recipes are reasons to live! How about an appetizer of smoky cilantro and lime shrimp, or some “cranky crab” soup with spinach? Care to try the Portobello mushroom, tomato and basil sandwich or a tarragon chicken, raisin and almond sandwich on fresh, warm sourdough bread? Then there’s the tuna-curry pasta with cashews, scallops with peppered bacon and shallots, and butternut squash and cinnamon brown sugar, not to mention the apricot-honey and mustard pork tenderloin (Oh, my God!). If it’s desserts you crave, then try the almond-chocolate pudding, the coconut custard baked in acorn squash or Auntie Em’s comforting rice pudding.

What’s particularly refreshing is that this book doesn’t assert an umbrella diet for everyone. It does suggest that the relationship between diet and health is complex, that nutritional needs vary, and that dietary discretion, regular exercise, stress management and abstention from tobacco can prolong good health.

Who needs heaven? All I need is a copy of The Complete Idiot’s Guide to Total Nutrition Cooking and maybe a pinch of restraint.

reprinted with Permission, Nurses World Magazine


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How to Avoid Common Weightloss Diet Traps

Don’t let these traps throw you off your diet

You’re eating right, even doing some exercise and still the scale won’t budge. You may have fallen into a weight loss trap. See if you can identify which of these sneaky deceptive practices may be sabotaging your weight loss success:

  • Failure to Consider Counting Calories

Even though a low carb diet is more concerned about carbs than calories, you still cannot consume mass quantities of food and expect to lose weight. So calculate both your carbs and calories when journaling your diet, and realize that just eliminating 500 calories a day ( which is easy if you cut out 250 as calories and add 250 calories of exercise a day) can result in a consistent 1-2 pound weight loss per week.

  • Failing to Understand Deceitful Food Labeling

This one is REALLY sneaky, as manufacturers do NOT make a product ONE SERVING size, but rather sneak several servings into their package. Just look at a candy bar. It says a king size bar has only 170 calories, but it’s for ONE THIRD of that bar, not the entire thing. So…read the servings per package amount FIRST. It could save you a world of calories/carb hurt!

  • Eating in Front of the TV

Doing anything that distracts you from focusing on the food you are eating has been shown to result in at least 300 MORE calories per meal than if you ate in silence. This goes for talking on the phone or reading a magazine. So dedicate your meal time to just that – your food and watch your calories/carb consumption stabilize.

  • Eating Only Three Meals a Day

I know this may sound counterintuitive, but people who eat smaller meals more frequently during the day, keep their metabolism stoked and burn more calories. It also prevents you from overating to compensate for feeling “starved”, so consider adding 2 snacks a day of high fiber or high protein foods and watch your weight start to disappear.

  • Denying Food Cravings

Debbie Reynolds once said that “sex is like air…you don’t miss it until you’re not getting any!” Well, the same can be said about denying food cravings. If you’ve been dreaming of foods such as cake, pasta, bread etc but force yourself to eat salads, you could simply end up filling the unmet need with too many calories from other foods. So eat a SMALL portion of whatever you feel you are being deprived of on your new diet plan, and watch how easily the craving disappears.

  • Cooking and Cleaning Alone

I know this may sound strange, but studies show that when you cook or clean up alone, you sample food and are tempted to nibble on leftovers, which can add “ghost” calories/carbs to any meal. So let your family participate in the process so you don’t overeat.

  • Ordering an Entree at a Restaurant

Entrees have been supersized and can add a whopping load of calories/carbs to your diet plan, so always order appetizer dishes instead when eating out.

  • New Diets are Exciting

Let’s face it. When you start a new diet, the change is exciting, but after a week or so, it’s easy to tire of the routine, so you have to change your mindset and look at this as a lifestyle change and not expect every day to offer a glamorous change in your body. It WILL happen, but only over time and with consistency in your goals.

  • Rapid Weightloss is All Fat

Yeah right. Well, that is what many diet plans would like you to think when they offer an induction plan. In reality, all that is lost is a lot of water and even some muscle, so skip the induction phases and just start on the slower, controlled weight change that comes with moderate changes in your diet. Remember, exercise is important to keep your muscles toned and to serve as the furnace for burning more sugar as you work.


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Top 14 Super Foods For Weight Loss

Fill up on these great superfoods and watch the weight drop

If you’re looking for the best way to supercharge your low carb diet, focus on these TOP 14 SUPERFOODS as recommended by Dr. Steven Pratt’s book, Super Foods Rx and my books. It’s easy and delicious to include these superfoods in your weight loss diet plan:

  • TURKEY
  • Turkey has 30% fewer calories and 50% less fat than beef. Similar
    benefits are seen with skinless chicken breast

  • TOMATOES
  • Tomatoes are rich in Vitamin C and helps to naturally produce carnitine, an amino acid that helps you burn fat.You can also consider watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya and strawberry guava, which helps to lower insulin. Gazpacho is a great way to use tomatoes and get all the benefits.

  • BLUEBERRIES
  • These little packages are phytonutrient powerhouses. Consider raspberries,
    cherries, purple grapes
    (I freeze them and pop one in my mouth for a mini grapecicle). Blueberry muffins will be a favorite of your family.

  • SPINACH
  • Another fiber superfood that also contains iron for those with low ferritin levels. Options include kale, collards, Swiss chard, turnip greens,
    bok choy and romaine lettuce.

    Read more

    Top 3 Secret Good Carb High-Protein Grains

    Following a low carb diet plan doesn’t mean you have to eliminate ALL
    whole grains from your diet. You don’t need to give up your daily bread
    or morning cereal if you’re on a low carb diet or have a wheat allergy.
    Just choose any of these Top 3 Secret Good Carb high protein grains,
    used by the Aztecs, Romans, Incas and the Egyptians:

    • Quinoa is a powerhouse of nutrition favored by the Incas.
      It can be turned into a tabbouleh or a high-protein good carb breakfast
      cereal. To cook Quinoa: Bring 2 cups of water to a boil. Stir in 1-cup
      rinsed quinoa. Simmer gently for 15 minutes. Fluff with fork. If desired,
      toast the quinoa before cooking to bring out the nutty flavor.
    • Amaranth was the Aztec’s choice for flour, cereal or crackers.
      It boasts a protein content that exceeds ordinary wheat.To cook Amaranth:
      Bring 2 1/2 cups water to a boil, stir in 1-cup amaranth.
    • Spelt was a staple of every Gladiator’s diet, again having
      more protein than regular wheat. I prefer it as a pasta. To cook Spelt:
      For whole grain, bring 3 cups water to a boil. Stir in 1-cup spelt
      grain; simmer for one hour. For rolled grain, bring 2 cups water to
      a boil. Stir in 1 cup spelt grain; simmer for 15 to 20 minutes.

    All these high-protein good carb grains can be found as flour, cracker,
    cereal, bread, pasta or even cookies! And as an added benefit, these
    grains are high in fiber ( and we already know that is one of the keys
    to weight loss.)

    Allergic to wheat? Not to worry. These grains are just what
    you’re looking for to keep your protein levels high. Now, some contain
    no wheat but do contain gluten, which needs to be avoided by those with
    Celiac Sprue Disease. I’ve included a table to help keep things clear.
    So check them out in stores such as Whole Foods, Wild Oats or Trader
    Joes or in the Health Food section of your local grocery store.

    Here’s some great resources for recipes using these ancient grains:

    Gluten/Wheat Content

    Barley gluten
    Oats gluten
    Spelt gluten
    Kamut wheat/gluten
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    Get Hooked on Fish for Weight Loss

    I’m hooked on fish…any kind. Orange roughy, salmon, shrimp, crab…you
    name it, I’ve got my fork in it. I’ve journeyed to foreign markets in
    downtown LA just to select an entire fish to roast with sweet fennel
    and onions inside. But you don’t have to go far to enjoy the health
    benefits of just one serving of fish a week. It’s as close as your local
    supermarket.

    Fish is one of the healthiest sources of protein and omega fatty acids
    IF you avoid shark, king markerel, swordfish and tilefish, which may
    contain mercury. Omega fatty acids can lower your risk of heart disease
    and help keep your insulin levels in check.

    Fish is low in calories as well and is an excellent source of vitamins,
    potassium and other minerals. Since fish contain lots of “good fats”
    it is also low in cholesterol. So which fish should be swimming in your
    food chain?

    • Lake Trout
    • Albacore Tuna
    • Salmon
    • Herring
    • Sardines
    • Crab
    • Lobster
    • Shrimp
    • White fish such as Sole, Orange Roughy, Cod, Sea Bass

    And it’s not necessary to gorge on fish to get the benefits. Just 5
    ounces three times a month is enough to decrease your risk of a stroke
    by 43%. And here’s an extra hint: The fat just under the skin of fish is where most of the toxic chemicals can be found, so if in doubt, deskin your fish for extra protection.

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