Nutrition

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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.

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.

 

 

Diet Food List, Dukan Diet

by laura on December 11, 2011 · 3 comments

diet food listDiet Food List, What’s The Dukan Diet?

The diet food list for the Dukan Diet is fairly simple and straightforward. The Dukan Diet is on my top ten list of diets because it is simple and very effective. If I learned one thing while living in Paris for a year it was this, French women don’t play around when it comes to dieting. They know how to do it right and they know how to do it quickly. They lose weight eating nutritious, delicious, filling foods. Sounds good to me.

The Dukan Diet is an effective four step diet. It consists of the following steps:

  • The Attack Phase. Pure protein diet for a short period of time. (2 to 7 days)
  • The Cruise Phase. Pure protein days alternate with proteins and vegetables days. (3 days per lb desired loss)
  • The Consolidation Phase. A transition phase to prevent rebound weight gain. (5 days per lb lost)
  • The Permanent Stabilization Phase. Permanent stabilization of weight loss following three simple rules. (for life)

What’s Cooking?, Dukan Diet Food List

So let’s get down to the nitty gritty. The Dukan diet is fairly restrictive in the diet food list area. But on the up side, you can lose weight quickly on the Dukan Diet food list if you follow it to the letter.  The Dukan Diet also recommends daily exercise. Personally I think that any diet plan that does not recommend daily exercise of some sort is simply irresponsible.

The Attack Phase of the Dukan Diet food list includes the following foods.

  • Beef
  • Veal
  • Buffalo
  • Pork
  • Lamb
  • Liver
  • Fish
  • Shellfish
  • Poultry
  • Eggs
  • Tofu, Seitan, TSP
  • Nonfat Dairy Products

The Cruise Phase (alternating protein diet with protein and vegetables)of the Dukan Diet food list includes the following foods:

  • All above listed proteins
  • All vegetables except the following: potatoes, corn, dried peas, beans, lentils, avocado, grains are also not allowed including quinoa.
  • limit oils

The Consolidation Phase (transition):

  • add one serving of fruit per day to the previous routine
  • add two servings of whole grain bread per day
  • add one serving of cheese per day
  • add two servings of starchy foods per week (lentils, polenta, quinoa, etc.)
  • fatty meats may be eaten a few times per week
  • two celebration meals per week = party time (whatever you like) within reason
  • one day of pure proteins per week
  • oat bran for added fiber

The Permanent Stabilization Phase

  • Eat what you want for 6 days out of 7, keep consolidation foods as your base
  • keep good habits of program
  • one pure protein day per week for life
  • exercise daily, do not use stairs and escalators walk whenever possible
  • take 3 tablespoons of oat bran per day for life

Conclusion, The Ducan Diet Food List

The Dukan Diet food list is rather simple and straightforward. It is also rather effective. Once you get down the routine of the plan it is easy to follow. And if you enjoy eating meats and other proteins, this diet shouldn’t be hard to follow. As I mentioned before, it is a diet that must be followed strictly in order to have  sustained success.

The Dukan diet also includes some other simple but effective ideas. One of those ideas is that adding salt to your food stimulates your appetite. I have found this idea to be true. If you can enjoy your food without adding salt then I recommend doing so. It can greatly reduce the appetite.

Exercise is also vital to this program. Movement is encouraged and the idea of taking advantage of every day opportunities to move is taught. For example, take the stairs whenever possible. It seems so simple but these little choices each and every day really add up to a lot of movement and calories burned.  Walking is also highly encouraged and also risk free, even for the obese.

I hope that this post will be helpful to anyone interested in learning about the Dukan Diet and the Dukan Diet food list.

 

 

 

 

 

 

 

Low Carb Diet Menu

by laura on December 7, 2011 · 1 comment

low carb diet menu

photo by Tina Rupp

Low Carb Diet Menu, It’s Not Complicated

 

Putting together a low carb diet menu is easy once you learn the types of foods that you can eat. A low carb diet is one of my personal favorite, tried and true ways to lose weight and maintain it. And because I am a lover of proteins and fatty foods, this diet works for me.

I do love foods that contain fat, and I also recommend them because they are healthy in moderation. I generally do not endorse diets that involve extremes, like eating a ridiculous amount of fat and protein for example.

Any diet that follows extreme measures like these is bound for failure and likely damage to your body as well. Even when you follow a low carb diet menu, there must be balance. The low carb diet menu should include lots of vegetables and change up the type of vegetable at each meal if at all possible.  A good amount of fiber and the many beneficial minerals, enzymes, and other nutrients present in plants (vegetables), all of these are crucial to the success of your diet and your health.

Nuts and seeds should also be included in a low carb diet menu. You really cannot go wrong with nuts and seeds. They are a great source of fiber, healthy fats, vitamin E, minerals and more. Nuts and seeds are a portable nutritional powerhouse. They also fill you up and keep you satisfied for a long period of time without having to eat large quantities. Oh and did I mention that nuts and seeds are low carb?

 

Putting It All Together, A Low Carb Diet Menu

Let’s start with my favorite meal of the day, breakfast. And one of my favorite foods is often eaten for breakfast and is a terrific addition to any low carb diet menu. Eggs! Eggs are great because they can take on so many flavors and be served a gazillion different delicious ways. Eggs are also insanely nutritious and filling. If you feel the need for bread or biscuits in the morning there are tons of low carb choices out there. Personally, I prefer to make my own low carb pancake mix. It is very easy, delicious, and economical.

 

Sample Low Carb Diet Menu, Tons Of Ideas!

Sample Low Carb Diet Menu, Breakfast:

  • Spinach omelet with cheese and or bacon(not sugar cured bacon)
  • Low carb pancakes with flax and sugar-free maple syrup
  • vegetable frittata
  • low carb granola
  • low carb muffins and breakfast breads

Sample Low Carb Diet Menu, Lunch:

  • salad of mixed greens, nuts, olives, cheese with grilled steak, chicken or fish and vinaigrette
  • asian lettuce wraps
  • lettuce wrapped cheeseburger with all the fixings
  • quesadilla or meat burrito prepared with low carb tortilla
  • veggies and dip

Sample Low Carb Diet Menu, Dinner:

  • greek salad with shrimp or chicken
  • low carb pasta with meat sauce and cheese and side green salad
  • cheese or meat enchiladas prepared with low carb tortilla
  • low carb chicken pot pie with side salad or veggie
  • asian stir fry
  • cream based soup (low carb)
  • zucchini lasagna (my personal fave) recipe to com

As you can see from the long list of delicious foods, it is hard to get bored on a low carb diet menu. There are so many choices. The low carb products that are now available are far superior to the ones that were around years ago. Things like low carb tortillas, low carb pasta, and low carb breads are actually tasty and appetizing. And there are so many low carb baked goods that are quick and easy to make at home.

I can tell you from personal experience that low carb diets do work. Personally I love my carbs, but it only takes me a few days to adjust to a low carb diet menu; and I always drop weight really quickly and feel great while doing it.

As I said before, I do not recommend going to extremes. Don’t completely eliminate carbs from your diet. Eat some healthy carbs like fruits and vegetables and if you eat fruit with protein the sugars will be absorbed much more slowly by your body. This will avoid and insulin spike.

Another tip, don’t gorge yourself on proteins and fats. It will overwork your kidneys, liver, and gallbladder. Proteins and fats of all kinds are really great for your health, unless you over do it. Don’t be afraid of saturated fats, just make sure that you are getting other types of fats as well so that your body stays in balance. Follow my advice and you will be more than satisfied following a low carb diet menu.