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Cauliflower “Rice” Recipe

by laura on March 14, 2012

This recipe is a keeper! Cauliflower can easily be transformed to the texture of rice for a tasty low carb stand in. Once you have tried cauliflower “rice”, you may never want to go back to traditional carb filled rice.

The recipe is so easy to adapt because you can easily add any spice(s) or herbs that you enjoy. The flavor of cauliflower, much like rice, is a blank slate. Yours to transform and create. I love serving my french style pot roast over cauliflower rice.

  • 1 head cauliflower

Preparation:

To make this dish the most easily and to have it come out the best, three pieces of equipment are very helpful:- A food processor
– A microwave
– A covered (or fairly tightly coverable) microwave-safe dish

1) Process fresh cauliflower until it is the size of rice, either using the plain steel blade or the shredder blade. Alternatively, you can shred it with a hand-held grater, or even use a knife, if you have the dexterity to chop it up VERY finely.

2) Microwave it in a covered dish. DO NOT ADD WATER. Cauliflower absorbs water like crazy, and the “granules” will become gummy. To keep it fluffy, just let the moisture in the cauliflower do its work.

Carb Count: Each cup contains 5 grams of carbohydrate, about half of which is fiber.

I love to cook! And that includes cooking what I like to refer to as the “classics”. You know what I am talking about, the dishes that your Mom or Grandma would make on Sunday afternoon. The meal that you looked forward to all week.

I still enjoy a meal like this every now and again. But nowadays I am eating a much lower carb diet that is basically my own version of the Paleo/Primal diet. As a result, I have modified some of my absolute favorite classic recipes in order to support my health goals.

I make this recipe with grass fed beef that I purchase from a local farmer here in Oregon. I feel much better about eating beef these days since I have been eating only grass fed beef for a few years now. It is much, much better for you in terms of healthy fats and higher micronutrient content.

Now, finally the recipe. I am a big lover of all things French. I had the opportunity to live in France for a year when I was 26. I lived in the suburbs of Paris and often went to my then husbands, mother and grandmother’s homes for Sunday or Saturday dinners. Here is a version of the incredibly delicious French style pot roast that I ate so often. Once you try this, you will want to hang on to the recipe. It is so good.

  • 1 beef chuck roast , boneless, pulled apart into 2 pieces and fat trimmed (4-5 pounds)
  • 2 teaspoons sea salt
  • 1 (750 ml) bottle medium-bodied red wine
  • 10 sprigs fresh parsley
  • 2 tablespoons minced fresh parsley leaves
  • 2 sprigs fresh thyme
  • 1 sprig fresh rosemary
  • 1 tablespoon Worcestershire sauce
  • 2 bay leaves
  • 4 ounces thick-cut bacon, cut into 1/4-inch pieces (nitrate free)
  • 1 medium onion, chopped fine
  • 6 medium garlic cloves , minced
  • 1 tablespoon all purpose flour
  • 2 cups beef broth
  • 4 medium carrots, peeled and cut on bias into 1 1/2-inch pieces
  • 2 cups frozen pearl onions
  • 3 tablespoons unsalted pasture
  • 2 teaspoons tomato paste
  • ½ cup water
  • ¼ cup cold water (to bloom gelatin)
  • 10 ounces crimini mushrooms , wiped clean, stems trimmed, halved if small and quartered if large
  • sea salt
  • 1 tablespoon powdered unflavored gelatin

Directions:

  1. Season meat with kosher salt. Place on wire rack in rimmed baking sheet, and let rest at room temperature for 1 hour.
  2. Meanwhile, bring wine to simmer in large saucepan over medium-high heat. Cook until reduced to 2 cups, about 15 minutes. Using kitchen twine, tie parsley sprigs, thyme sprigs, and bay leaves into bundle.
  3. Pat beef dry with paper towels and season generously with pepper. Tie three pieces of kitchen twine around each piece of meat to keep it from falling apart.
  4. Adjust oven rack to lower middle position and heat oven to 300°F Cook bacon in large Dutch oven over medium-high heat, stirring occasionally, until crisp, 6-8 minutes. Using slotted spoon, transfer bacon to paper-towel lined plate and reserve. Pour off all but 2 tbsp of bacon fat; return Dutch oven to medium-high heat and heat until fat begins to smoke. Add beef to pat and brown on all sides, 8-10 minutes total. Transfer beef to large plate and set aside.
  5. Reduce heat to medium; add onion and cook,, stirring occasionally, until beginning to soften, 2-4 minutes. Add garlic, flour, and reserved bacon; cook stirring constantly, until fragrant, about 30 seconds. Add reduced wine, broth, and herb bundles, scraping bottom of pan with wooden spoon to loosen browned bits. Return roast and any accumulated juices to pot; increase heat to high and bring liquid to simmer, then place large sheet of foil over pot and cover tightly with lid. Set pot in oven and cook, using tongs to turn beef every hour, until dinner fork slips easily in and out of meat, 2 1/2 -3 hours, adding carrots to pot after 2 hours.
  6. While meat cooks, bring pearl onions, butter, sugar and 1/2 cup water to boil in large skillet over medium-high heat. Reduce heat to medium, cover, and cook until onions are tender, 5-8 minutes. Uncover, increase heat to medium-high heat, and cook until all liquid evaporates, 3-4 minutes. Add mushrooms and 1/4 teaspoons table salt; cook, stirring occasionally, until vegetables are browned and glazed 8-12 minutes. Remove from heat and set aside. Place remaining 1/4 cup cold water in small bowl and sprinkle gelatin on top.
  7. Transfer beef to cutting board; tent with foil to keep warm. Allow braising liquid to settle for about 5 minutes, then using wide shallow spoon, skim fat off surface. Remove herb bundle and stir in onion-mushroom mixture. Bring liquid to simmer over medium-high heat and cook until mixture is slightly thickened and reduced to 3 1/4 cups, 20-30 minutes. Season sauce with salt and pepper. Add softened gelatin and stir until completely dissolved.
  8. Remove kitchen twine from meat and discard. Using chef’s or carving knife, cut meat against grain into 1/2″ thick slices. Divide meat among warmed bowls or transfer to platter; arrange vegetables around meat, pour sauce on top, and sprinkle with minced parsley. Serve immediately.
  9. To make ahead: Follow recipe to point where gelatine is sprinkled on top of cold water. OMIT THIS STEP. Place the meat back into reduced sauce, cool it to room temperature, cover it, and refrigerate for up to 2 days. To serve slice the beef and arrange it in a 13 x 9-inch baking dish. Bring the sauce to a simmer and stir in the gelatin until completely dissolved. Pour the war m sauce over the meat, cover it with aluminum foil and bake it in a 350°F oven until heated through, about 30 minutes.
    This recipe can be served with boiled potatoes, buttered noodles or steamed rice if you want to have it the traditional way (not low carb obviously). I don’t eat it that way because I don’t think it needs anything else.
    I like to serve it over steamed zucchini, cauliflower, or “cauliflower rice”. I will also post the cauliflower rice recipe.

Leptin Diet Food List

by laura on February 20, 2012 · 1 comment

Leptin diet food listLeptin Diet Food List, Overview

I noticed the Leptin Diet mentioned in several dieting forums in the last few weeks. Leptin Diet is new to me, where have I been? So I will attempt to describe what I know about it.

The Leptin diet food list is based on the idea of controlling the hormone called Leptin in order to help you lose weight. Apparently Leptin has a huge influence on fat storage and appetite. The amount of Leptin in the body is proportional to the number of fat cells in the body.

Too much leptin in the body can cause something called Leptin resistance. This is the bad news. Leptin apparently becomes totally awol and unregulated and makes everything go crazy. Higher body fat apparently leads to greater leptin release, less leptin “sensitivity” and this all adds up to a vicious cycle.

Leptin has also been liked to type 2 diabetes. Leptin communicates with the liver in relation to the glucose stores in the body. If the leptin signal is off then this affects how the liver stores glucose. This affects blood sugar and is bad news for both obesity and diabetes.

Leptin may also play a role in Alzheimer’s and the aging process.

It is believed that this problem is a huge contributor in the obesity problem. For example, being hungry for no reason whatsoever and having a strong desire to overeat. This is not good! It can be difficult to succeed with any diet if you are constantly struggling with hunger. No fun!

Leptin also has an impact on metabolism and fat storage and if things get unregulated, well…it’s can get ugly. All the signals get mixed up. This leads to feeling hungry when you are not hungry and storing way more fat than a normal healthy body would.

Many of the foods on the Leptin diet are believed to promote Leptin sensitivity. Eating this way is thought to regulate the hormone Leptin and your sensitivity to it. Lean proteins, vegetables, and more can be found on the Leptin diet food list.

Leptin Diet Food List, Protein

Protein is an important part of the Leptin diet food list. All kinds of lean proteins can be eaten while following the Leptin diet food list plan. Lean chicken, lean beef, lean lamb. Avoid all processed meats and pork products. Protein makes up a huge part of the Leptin diet food list.  According to the Leptin diet. Eating large amounts of protein is an important part of resetting your leptin.

Most types of seafood are allowed on the Leptin diet food list. Foods like shellfish, haddock, halibut, and flounder are good choices because they are very lean. Salmon, herring, and anchovies should be avoided because they tend to be fatty.  Tuna can be fatty or lean, depending on the type of tuna. Tuna and mackerel both tend to be very high in mercury, so they should be eaten no more than once per week.

Vegetables and Grains, Leptin Diet Food List

There are a huge variety of vegetables on the Leptin diet food list. Some of my favorites are asparagus, cabbage, broccoli, kale, cauliflower, spinach, and green beans. Sweet potatoes and carrots are also allowed on the Leptin diet food list.

Grains are restricted on the Leptin diet food list. Gluten is not an option and that means breads, pasta, or anything made from wheat, barley, rye or oats. Thank goodness there are plenty of options for gluten free grains. Buckwheat, quinoa, rye, and amaranth are just some of the gluten free choices on the Leptin diet food list.

Fresh herbs are also part of the Leptin diet food list. Some of my favorites are basil, cilantro, thyme, rosemary, parsley, sage, and bay leaves. Adding fresh herbs as apposed to dry makes such a huge difference in the flavor. Spices of all kinds are also part of the Leptin diet food list.

Healthy Diet Food List

by laura on February 2, 2012 · 3 comments

healthy diet food listHealthy Diet Food List

I thought it would be nice to put together a list of some of my favorite diet foods. There are so many different diets out there these days and each one has it’s own set of rules.

While many diets eliminate certain food groups, others eliminate only specific food choices. I prefer foods that are nutrient dense, these are always at the top of my healthy diet food list.

There are certain foods that I like to eliminate from my healthy diet food list, right off the top. Foods that are processed and labeled as “light” or “low fat”. I immediately mark these foods off of my healthy diet food lists. They are generally full of unhealthy fillers, fat substitutes, yuck chemicals, and well….they are heavily processed.

In the past I have tried many of these so called healthy foods. First of all, they are not healthy. Second, they don’t leave you feeling satisfied because instead giving your body the nutrients that it needs, you are giving it artificial flavorings and enhancers.

Products like “light” salad dressings are one of the worst offenders and definitely not on the healthy food diet list. They are chock full of nasty things like MSG and other chemicals. These dressings confuse me. I find it so easy to whip up a vinaigrette at home. If you want to make it “lighter” just use less oil, add a bit of water, mustard or more vinegar and sweeten it with stevia, voila! A light dressing that is appropriate for any healthy diet food list.

Healthy Diet Food List, Nutrient Density

Nutrient dense foods should be on every healthy diet food list. Nutrient dense foods will give your body the vitamins, minerals, and nutrients that it needs while allowing you to consume less calories. I have also noticed that when I eat a lot of nutrient dense foods, I end up eating less.

Here are some of my favorite nutrient dense foods:

  • berries
  • olive oil
  • coconut oil
  • spelt
  • almonds
  • spinach
  • kale
  • mustard greens
  • asparagus
  • grass fed beef
  • free range chicken
  • free range/pasture eggs
  • bananas
  • wild caught salmon (not farmed)
  • organic tomatoes
  • beets
  • carrots
  • pumpkin seeds
  • sweet potatoes

Healthy Diet Food List, Create Your Own

I find that it is sometimes helpful to look at a list of nutrient dense foods and pick out the ones that appeal to me in order to create my own personalized healthy diet food list. I also find it helpful to write the down, really make my own list.

Another tip, find a great recipe site and search for recipes based on some of your favorite nutrient dense foods on your personal healthy diet food list. You might be surprised how many great recipes there are available online for just about every food. Finding new ways to prepare your favorite foods can really make eating more interesting. It can also make it more fun to go into the kitchen to cook. What will you be cooking up today from your own personal healthy diet food list?

 

Primal Diet Food List

by laura on January 26, 2012 · 1 comment

primal diet food listMy Adventure, Primal Diet Food List

I am not big on the old cliche’ of New Years resolutions. On the other hand I do find that making changes in my diet is easier to do after the holidays are over.

This year I decided to try something new. The idea had been rolling around for some time. I kept reading about the Primal way of eating. It appeals to me because I tend to prefer a diet heavy in protein and fats. I have also put on some extra weight over the last year or so. My activity level really dropped due to illness and injury. I found that I was eating more carbohydrates and sugar out of boredom and possibly a desire for mood elevation.

So, shortly after the new year began, I started on my Primal diet adventure. So far, it has been the most effortless, craving free,smooth sailing diet that I have ever attempted. I have to say that I am very pleased. I have already dropped 10 lbs and I am feeling great. I suspect that removing the sugar and wheat from my diet has served me well.

More on that later, now lets get down to business and talk about the Primal Diet food list.

Primal Diet Food List, Protein Packed!

The Primal diet food list is low in carbohydrates. Therefore protein takes on a stronger role.  There are many great choices of protein. Some of the most recommended sources of protein in the Primal diet food list are:

  • Bison
  • free range chicken
  • grass fed beef
  • free range turkey
  • deer
  • elk
  • wild salmon
  • shellfish
  • organ meats

As you can see there are many choices of meat based protein in the Primal diet food list. Free range and grass fed meats are very important because grass fed beef for example contains different percentages and kinds of fats than beef that is raised cooped up in a tiny stall eating only grains and corn. This diet of corn and grains creates an unhealthy cow and that translates into meat that will make you sick if you eat it long enough. Grass fed beef, milk, and other dairy products are proven to be higher in vitamins and minerals as well as omega 3 fatty acids.

Free range chicken and wild seafood has also been shown to be higher in healthy fats as well as vitamins and minerals. In my opinion, I am happy to spend a bit more for good free range meats. They are superior in quality and that translates to good health and a huge amount of money saved on healthcare in the long run.

Fruits and Vegetables, Primal Diet Food List

The primal diet food list includes a large variety of fruits and vegetables. The fruits and vegetables should all be fresh, not canned. The fruits that are recommended on the diet tend to be lower sugar type fruits like berries, cherries, and plums to name a few. Here is a list of some of the vegetables that you can eat while following the Primal diet food list plan:

  • kale
  • mustard greens
  • turnip greens
  • broccoli
  • cauliflower
  • salad greens
  • cucumbers
  • carrots
  • celery
  • zucchini
  • artichokes
  • yellow squash
  • onions

The list goes on and on. There are a large variety of fruits and vegetable included in the Primal diet food list. Potatoes are also included in the list but are not recommended for those who are trying to lose weight unless they are very active. Sweet potatoes or yams are recommended over white potatoes because they contain more fiber as well as more vitamins and minerals in most cases. If you do decide to add in potatoes I recommend trying different types of potatoes like purple potatoes for example. Purple potatoes are one of my favorite varities. They are sweet and earthy and they are packed with antioxidants.

I have not consumed a large amount of fruits since beginning to follow the Primal diet food list. While fruits are perfectly healthy and necessary to a balanced diet, they do contain sugars. When I do consume fruit, it is usually berries of some sort because they are high in fiber, high in antioxidants, and low in sugar compared to other fruits. For me, berries are an important part of the Primal diet food list.

Paleo Diet Plan Menu

by laura on January 24, 2012 · 2 comments

diet plan menuPaleo Diet Plan Menu

The Paleo diet plan menu is full of simple, hearty food. It is based on the idea of eating what humans have evolved to eat. Foods that are not processed like most grains, flour, and sugars. A diet plan menu that is heavy in protein, fats, and veggies. Foods like coconut oil, avocados, and nuts are also included in a Paleo diet plan menu. The idea is that mankind is not designed or evolved to eat processed grains, and other processed foods.

Paleo Diet Plan Menu, Breakfast

A great Paleo diet plan menu breakfast is usually centered around filling proteins and fats. Here are some of my favorites:

  • A smoothie with berries, coconut, flax, and protein
  • Scrambled eggs with salsa
  • Steak and Eggs
  • Pumpkin muffins made with almond flour
  • pancakes made with almond and or coconut flour and eggs
  • an omelette with lots of veggies

Paleo Diet Plan Menu, Lunch

There are lots of choices for a great Paleo diet plan menu lunch. Salads are easy to prepare ahead of time and take with you on the go. You can add in lots of yummy stuff like crunchy pecans or almonds. Your favorite dressing and even some crunchy bacon. Here is a list of some of my favorite Paleo diet plan menu lunches

  • lettuce wrapped taco
  • greek salad
  • lettuce wrapped burger
  • salad with pecans, pears, and cucumbers

Paleo Diet Plan Menu, Dinner

There are so many choices for a delicious and satisfying Paleo diet plan dinner. Plan your meal around your favorite protein and veggies, there are many choices. Fresh herbs, spices,  garlic, onion, and lemon juice are great to add flavor and create more interesting meals. It is also fun to remake your favorite meals, Paleo style. It is so easy to re-do recipes like burgers, meatloaf, stir fry, pepper steak, and more. Here is a list of some of my favorite Paleo diet plan menu dinners:

  • chicken stir fry
  • steak with asparagus and mushroom sauce
  • lettuce wrapped turkey burgers with sweet potato “fries”
  • pulled pork
  • paleo style meatloaf and mashed sweet potatoes
  • asian shrimp with slaw and cashews

Nuts are allowed on the plan and are a great addition to so many different dishes. They also make a great snack that will keep you going in between meals.

Nut butters are another snack or meal option. Cashew nut butter and almond butter are available in most supermarkets, they are both satisfying and full of healthy fats, fiber, and protein. Eggs are a staple of the diet and are extremely versatile, try to buy free range organic eggs. They are much more nutritious and more delicious. There are many wonderful options to keep you satisfied on the Paleo diet plan menu.

Primal Blueprint Vs. Paleo Diet

by laura on January 15, 2012 · 1 comment

Primal Blueprint

Primal Blueprint Food Pyramid (Marksdailyapple.com)

Primal Vs. Paleo Food

For the last few weeks I have been tossing around the idea of going low-carb. I haven’t been entirely comfortable with the idea because, well, low-carb and I haven’t gotten along so well in the past. I also believe that any diet plan that completely eliminates a food group is not so good.

I started in on my research and discovered the Paleo diet, which led me to the Primal Lifestyle by chance.  Both diets are based on similar evolutionary science, but there are differences.

Both diets suggest that you eat more protein, limit carb intake, and eat lots of veggies. One of the major differences is saturated fat intake. Paleo restricts intake of fats like butter, coconut oil, and even eggs. Limiting saturated fats is based on the unfounded fear that it raises cholesterol and instigates heart disease. Eggs are just about the most nutritious thing that you can eat, bite for bite. But you gotta buy the good ones or grow your own, trust me, it’s worth it.

There is a lot of debate out there about fats right now in the health and science community. New research points to eating a combination of different fats, including saturated fats as optimal. The other fats available may not be so healthy like canola oil for example, heralded for it’s omega 3 content which is normally processed out by deodorization. Kinda pointless.

Another difference is that on the Paleo Diet you can have diet sodas and other sugar substitutes. I am not really on board with this based on my own personal experience with artificial sweeteners and my hate of sodas. Sure, they may be okay for occasional use. But I have found that artificial sweeteners often stimulate sugar and or carb cravings like no other. Bad news! The only artificial sweetener that I have had any success with is stevia. And even with stevia, I keep it to a minimum.

In conclusion, I found the Primal plan made more sense to me. Nutrient dense foods, plenty of fats (of all kinds), protein, and lots of veggies with a fruit here or there.

I plan to blog regularly about my experience with Primal Blueprint. I am pretty excited about it because after just a few days on the plan, I am feeling great. I have been feeling very energetic and I have noticed that my cravings for carbs and sugar have already subsided. I really wasn’t expecting that to happen so fast.

I am not looking for a “quick fix”, but I do want to lose a few. I have high hopes that this will be the type of plan I will ultimately   incorporate as “lifestyle”.

Primal Blueprint Fitness

by laura on January 15, 2012

Primal Blueprint Fitness, Caveman Style

I love the Primal Blueprint approach to fitness. I think that I am most attracted by it’s simplicity. After my manyPrimal Blueprint Fitness years of excessive dieting, and excessive exercise like long distance running and daily hours of other cardio. I now realize how much damage I did to my body and the nutritional deficiencies I created. I thought it could never happen to me, that I was the picture of fitness and health.

In reality, I was starving. I ended up with serious deficiencies in vitamin D, E, A, B12, B6,  Zinc, Magnesium, Iron, and Potassium.  Each one of these deficiencies on their own lead to serious disease, all together they spell certain disaster!

Primal Blueprint Fitness, Let’s get Real!

Now back to the fitness. Primal Blueprint fitness is based on a few “laws”. First, move frequently at a slow pace. Lift heavy things, and finally sprint once in a while. It does kinda sound too good to be true. I don’t think it is. We have evolved to develop our fitness this way, so why not?

Chronic cardio workouts lead to sugar cravings as well as interfering with the immune system and endocrine function. Not to mention the heavy wear and tear, as well as vitamin and mineral depletion as a result of heavy cardio.

Brief sessions of lifting can promote optimal hormonal secretion as well as prevent the catabolic effect of prolonged sessions that leave you completely drained.

Sprinting is pretty darn primal. Think, caveman being chased by a lion into the nearest tree. Short intense sprints (on foot, bike, elliptical, stairs) lead to optimal hormonal balance, lean muscle development, and efficient and accelerated fat metabolism. Running in short intense sprints has also been shown to keep the heart rate elevated for a longer period of time, thus increasing calorie burning for the rest of the day.

Primal Blueprint fitness is also all about not having a strict regime. A bike ride , a game of frisbee now and again, throw in a nice hike/sprint here and there. Try to incorporate some strength training during your favorite television show. You can easily do squats and lunges while watching TV. This is great strength building for the lower body. I also enjoy working out with fitness bands for strength training. You can take them with you where ever you go, they are highly portable and you can use them for training just about any muscle group.

 

Diet Plans For Teenage Girls

by laura on December 27, 2011 · 2 comments

Diet Plans For Teenage GirlsBreakfast Is Required, Diet Plans For Teenage Girls

One of the most valuable bits of advice I can give to a teenage girl who is dieting. Please don’t skip breakfast! Breakfast is truly the most important meal of the day.

First, eating something first thing in the morning literally “sets” your hunger level for the rest of the day. If you skip breakfast you may not be hungry for a little while but before you know it you will find yourself to be very hungry. Being very hungry is just about the worst thing that you can be while dieting because it almost always leads to bad food choices and overeating.

Another thing about eating breakfast within 30 minutes of waking, it gets everything “moving”.  The truth is that the more efficiently your body eliminates waste, the easier it will be for you to lose weight and also eliminate toxins from your body.

Another important factor in diet plans for teenage girls is a protein heavy  breakfast. I always find that when I eat a breakfast with lots of protein it sets me up for success. I don’t feel overly hungry at lunch or dinner and I make much better choices.

Here are a few of my favorite breakfasts diet plans for teenage girls:

  • greek yogurt with berries and a sprinkle of granola
  • oatmeal, fresh fruit, and turkey bacon
  • egg white omelet (1 whole egg+2 whites) 1 oz cheese, fresh fruit
  • whole grain pancakes with fresh fruit

Let’s Do Lunch, Diet Plans For Teenage Girls

Lunch is always something to look forward to. A break in the middle of your busy day. And one of the worst things that you can do while dieting is to skip meals. When dieting you gotta think *big picture*. Skipping meals sets you up for long term failure.

There are so many great choices for lunch. Avoid the fried foods, pizza, and carb loaded meals like pasta. Instead try a delicious soup, a sandwich loaded with veggies and lean protein, or a big salad with all your favorite veggies , lean protein, cheese, and your favorite dressing. When I am craving pizza while dieting I usually buy some of those low fat wraps or pitas and make a turkey pepperoni pizza with tomato sauce, and a sprinkle of parmesan and mozzarella. This is a fun meal for diet plans for teenage girls, and I recommend rounding it out with a green salad. It can be a bit high in sodium so don’t eat it every day.

Don’t Skip The Snacks!, Diet Plans For Teenage Girls

Don’t be afraid of adding snacks to diet plans for teenage girls. Snacks are a very important part of any diet plan. Snacks maintain your blood sugar and keep you going. Fruits and veggies are my favorite snacks. These types of snack really get your metabolism buzzing away. I also love veggies and hummus. A crisp apple and mozzarella cheese stick.  Cheese, whole grain crackers, and a pear. These are some of my favorite snacks that can be added to a diet plan for teenage girls.

Dinner Diet Plans For Teenage Girls

It is very important that all meals be balanced and complete. This is especially important for teenage girls who are still growing and developing. Meals should be balanced and varied and calorie count should never be lower than 1500 calories in my personal opinion.

Rather than trying to stick with a very low calorie diet, teens should be encouraged to be active. Keeping busy can be one of the most effective parts of diet plans for teenage girls. Calorie needs and nutritional needs of teens are greater than that of an adult. I recommend adding a high quality complete vitamin and mineral supplement to any diet plan but this is even more critical to any diet plan for teenage girls.

Some great dinner ideas for diet plans for teenage girls are:

  • whole grain pasta primavera with 1oz of cheese and green salad
  • grilled lean steak with asparagus and brown rice
  • taco salad with grilled chicken, black beans, salsa and low fat ranch dressing

There are so many wonderful choices for dinner. One of my favorite ways to make my diet more interesting is to take my favorite meals and remake them with healthier ingredients and add more veggies and legumes like beans and lentils.  This helps you to feel satisfied both mentally and physically.

In my opinion teens should never be put on a diet that eliminates any food group. This is dangerous enough for adults. Teens need to eat foods from all food groups and change it up as much as possible. I can’t stress how important a varied diet is to getting all of the nutrients and trace minerals that are required for good health and good mood. The best diet plans for teenage girls is to just cut back on sugar, skip the sodas, and try to eat only healthy carbs like whole grains.

South Beach Diet Food List

by laura on December 21, 2011 · 1 comment

south beach diet food list

chicken parmesan

The  South Beach Diet Food List

The South Beach Diet food list may be one of the most varied and adaptable diet lists around. The South Beach Diet is one of my favorites because it doesn’t leave you feeling deprived. Another reason that I love this diet is because it is nutritionally complete. It does not leave out any food group or type.

To have a truly healthy South Beach diet food list, you must have a long food list. In nutrition, one of the most important keys to success is variety. This allows the body to receive all of the various vitamins, minerals, and trace minerals it needs as these components vary so greatly from one food to another. Too much of one and not enough of another creates imbalance and will unlimitedly cause disease, and so it goes.

South Beach diet food list includes healthy fats like olive oil, flaxseed oil, and omega 3 fatty acids. I am a big proponent of these as well, although I disagree with the discouragement in eating other fats like coconut oil, palm oil, butter and other mostly saturated fats. I believe that these fats are important and beneficial to the diet, although they should be eaten in moderation. I also believe it to be important to eat fats and oils that are not cooked at high temperatures or filtered. This process usually destroys the “healthy” chemicals in the fat and creates chemical reactions that are really not good for human consumption.

Using low heat to cook food with any type of oil is your best bet. Also look for unfiltered oils that are not heat pressed. These oil contain all of the nutritional goodness that nature intended. They also taste better in my opinion. Extra virgin coconut oil is one of my favorite oils to cook with lately. It is delicious and versatile. I also like to mix it with a little olive oil to round out the flavor and nutrition.

Quick, Easy, and Healthy! The South Beach Diet Food List

The South Beach diet is divided into three phases. The first phase lasts two weeks and really kick-starts your weight loss.  During the first phase you also learn what to eat and what not to eat. The South Beach diet list during phase one includes plenty of lean meats, veggies, nuts, and low fat cheese. During this phase you will cut out starches like pasta and breads and eliminate sugar, including fruits and juices. The good news is that you will eat three meals per day plus two snacks.

During phase two, your cravings should have seriously calmed down or ended. During this phase the South Beach diet food list will start to include breads and starches. You will gradually add more of the “right” carbs like whole grain breads, brown rice, whole grain pasta. You will also begin to eat fruits and some root vegetables. The idea during the phase is to reintroduce foods slowly to see how much you can eat while still losing weight. Some people may start the diet on phase two simply because they have less weight to lose.

Once you reach your desired healthy weight you will begin phase three. Phase three of the South Beach diet food list includes all of the foods from the previous two phases. On phase three there are no “forbidden foods”.  You will continue to stick with the main principles that you learned during the other phase of the South Beach diet food list. At this point you will know what you can eat while maintaining the weight loss from the previous phases.

Here are just some of the foods on the South Beach diet food list:

  • eggs
  • cheese
  • brown rice
  • cabbage
  • broth
  • chipotles
  • chocolate
  • couscous
  • greens
  • beans
  • hummus
  • hot dogs
  • lemons
  • miso
  • mushrooms
  • beef

The South Beach diet food list goes on and on because it contains nearly every type of food. Thats what makes this diet so easy to stick with and be successful.

Conclusion, The South Beach Diet Food List

Many people have been successful on the South Beach diet food list. There are also many people who have adopted the South Beach diet as a permanent way of eating. Once you find the right formula that allows you to maintain your healthy weight while eating a huge variety of foods and not depriving yourself of anything, who can argue with that.

While I don’t blindly agree with each and every principle of the South Beach diet food list. I do believe it to be a good, effective, and healthy diet. If you follow it, you will lose weight and you will most likely also look better and feel better while you are at it.

If you decide to try out the South Beach diet food list. I would like to make a personal recommendation. The recipe books that are written for the South Beach diet are wonderful. I have purchased several of them and they are chock full of delicious, easy recipes. One of my favorite things about these books is that they have found simple ways to “remake” many of my old favorites. I think that many of us find comfort in our old favorite recipes, even when we are on a diet. If you can enjoy these foods without cheating, I am all for it.

My advice, give this diet a try. I think you may like it as so many others have. Thanks for checking out the South Beach diet food list.