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Eating Healthy

Events That Led to The Obesity Crisis

By | Childhood Obesity, Eating Healthy, Fun Food Fact Friday, Healthy Eating, Healthy Eating Facts, Healthy Eating Plan, Tips for Healthy Eating, Weight Management Program | No Comments

The obesity crisis was not caused by a single factor. Unfortunately, like the perfect storm, many events come together in sequence to result in this  health emergency tidal wave;  Such is the #ObesityCrisis.

To date, the obesity crisis and our lack of understanding has destroyed the quality of life of millions of Americans.  The lack of:

  • Nutrition education – What the body needs and gets from different foods – energy, macronutrients, and micronutrients
  • Biological functions – How the body works to achieve homeostasis – energy balance.

This lack of knowledge makes it difficult to achieve a healthy weight for the long term.  Don’t take my word for it, review the scientific evidence of @KevinHall, PhD. Kevin is a senior investigator at the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK).  What is significant about Kevin is he is the Section Chief of Integrative Physiology Section, Laboratory of Biological Modeling.   @BonnieLiebman, MS is an author, and Director of Nutrition at the #CenterForScienceInThePublicInterest (CSPI).  Bonnie interviewed Kevin and published in the #NutritionActionHealthLetter (a publication of CSPI) – How Did We Get Here? July/August 2018 Volume 45 No. 6; pg. 3 – 5 print.

The Basic Science of Human Weight Management

Normally, 2 key hormones work against each other to control our weight:

  • Leptin (the starvation hormone) – Main function is long-term regulation of the body’s energy supply. Leptin signals the brain to stimulate or suppress appetite and alter the burn rate of stored energy. When we lose body, fat leptin stimulates appetite and reduces stored energy burn rate. Weight gain triggers the opposite series of events (eat less burn more).
  • Ghrelin (the hunger hormone) – signals the brain when to start and when to stop eating. It is released by the stomach, and other glands.  #LeptinVsGhrelin

The Calm Before the Storm (Before 1970):

  • Leptin and ghrelin went about their business of cooperating to control our body weight
  • Families ate at home more than at restaurants and at other eateries; additionally high food prices and family size prevented excessive eating
  • Families were more physically active (work & play – virtually no access to computers)

The Storm is Energized by Key Players (1970):

  • President Nixon became aware of complaints about the rising cost of food. Consequently, he directed the USDA to fix the problem.
  • The USDA initiated policy to subsidize farming to stimulate yield of basic foods like corn and soybeans.
  • The farmers subsequently increased the production of corn, soybean, and other crops. This caused a drop in the price of basic foods that became major ingredients in the processed food supply.
  • The manufacturers of processed foods employed food scientists, and engineers to develop ingredients like high-fructose corn syrup to enhance “Ultra-Processed” food products that were:
    • Great tasting – Food scientists are better cooks than mom and granny; they mastered the ideal combination of salt, sugar, fat, and flavor additives to increase flavor, (and unfortunately calories). This development triggered a super-normal appetite.  #BlissPoint
    • More Stable – The addition of extra salt, high-fructose corn syrup and other technologies helped foods last longer in unrefrigerated settings like store shelves and homes.
    • Cheaper – Consumers enjoyed more food at lower prices, and consequently began to eat more meals away from home.
    • More Convenient – Less cooking required. Heat and serve made busy lives more manageable.

 

  • Powerful Food Advertising That Target Children – Drove consumption of unhealthy foods high in carbs/sugar, salt, and fats resulting in consumers:
    • Eating the foods that are most profitable”. #WeightOfTheNation
    • Eating more at restaurants, and dining halls
    • Buying more heat and serve food products.
    • Snacking more on delicious high calorie food products
  • Physical activity continues to be inadequate in burn off the significant increase of calories consumed.

The Abyss of Overweight and Obesity

Overweight, and obesity  significantly increases the risk for preventable  illness, disability, and premature death:

  • 34 million people of all ages (9.4%) had diabetes in 2015
  • 1 million people (33.9%) were estimated to have prediabetes
  • 2 million suffered from cardiovascular disease – coronary heart disease, Stroke, heart attack, etc. in 2015. (CDC)
  • 40% of all cancers diagnosed are associated with overweight and obesity. (CDC)

What About Dieting, Exercising, and Wishing?

The casual observer may interpret Kevin Hall’s weight loss research as leptin and ghrelin appearing to have gone rogue. But, in actuality, these two hormones have not deviated from their mission:  To prevent our bodies from quickly losing weight. However, the super tasty and fragrant food products have given rise to our super-appetites.  To counter the weight gain brought on by our super-appetites, we continue trying a variety of weight loss programs.  Unfortunately, as we work to lose extra fat pounds, leptin and ghrelin work against our goals.  So, as our fat level drops, leptin level drops and ghrelin level rises. Also, leptin helps to decrease the rate at which we lose weight (burn fat;, pausing at the dreaded ‘plateau’Spoiler alert: Hunger is a tough sensation to ignore.

Kevin Hall’s experimentation and modeling revealed that, “when people were losing body fat weight, their appetites increased by about 45 calories per day (above baseline) for every pound of weight that they lost”. To make weight loss more difficult, leptin reduces the rate at which a person burns fat weight.

Again, Kevin cites that, “the number of calories that they were burning went down by between 10 and 15 calories per day for every pound of weight they lost”.  This means if you lost 10 pounds, the average person would burn 100 to 150 less calories per day. Keep in mind that burning 3500 calories equals 1 pound lost. It is going to take time to lose weight. Prepare your mind for this reality.

Climbing Out From the Abyss

Currently, there are no miracles for achieving persistent weight loss. Losing weight and keeping it off is difficult for most mortals.  There are many suggestions, products, and practices on the internet that promise to help us easily lose weight.  Sadly, many of these plans are not based on scientific evidence. Consequently, most are doomed to failure, and may harm the individual. Search the WEB for ‘fen-Phen’ heart valve crisis.

Some uncontrollable factors that drive weight gain and obesity.

  • Genetics
  • Socioeconomic status
  • Prescribed medications

But, for those of us who are lucky enough to carry excess fat weight that we can shed; must work at it (plan-do-measure-repeat). We must learn to eat differently for a lifetime.  We must sacrifice a little or a lot due to our eating traditions, habits, and the uncontrollable factors. Some of us must suffer to some degree, depending on our level of obesity.

Sustained self-managed weight loss requires persistent commitment that ranges from eating differently to experiencing gastric by-pass surgery and its potential complications. And, even then post-surgery patients must eat differently before and after the surgery or suffer consequences. We must understand that healthy eating requires that we provide our bodies all the macro and micronutrients it needs to function properly. #PortionControl #PrecisePortions.com

Failure to persist in losing excess weight [based on body mass index (BMI)] and keeping it off increases the risk of developing debilitating diseases like:

  • Type 2 diabetes (leading to cardiovascular disease)
  • High blood pressure (leading to stroke)
  • Types of cancers

To fight obesity, all of us who are committed to community health have a crucial role to play in empowering consumers to follow effective and sustainable weight loss strategies.  At the same time, consumers need to hold themselves responsible to attempt only evidence-based strategies to achieve self-managed weight control.

Let us all continue the conversation to help:

  • Alert public awareness to the forces driving #overeating and #obesity
  • Reduce the increasing rate of obesity in the USA, and the world

Halt America’s Silent Health Crisis Today With Precise Portions’ Proven Step By Step Weight Loss Program

By | Eating Healthy, Healthly Recipes | No Comments

America has had a very sinister problem that has been lurking for decades now…

This issue has caused massive pain and has sent a shockwave of “silent chaos” through our population.

Which problem are we referring to?

Here it is: Obesity & Diabetes.

Our obesity and diabetes crisis has recently been reaching pandemic levels. The statistics are nearly unbelievable…to say the very least.

Let me paint you a clear picture…

As of 2018, 30 million people are suffering from the disease of diabetes. This year 1.4 million people will be diagnosed for the first time.

Here’s something to think about:  4 million children will be born this year. By the time those children reach the age of 20, 1 in 5 of them will be overweight.

All of these are major risk factors that could lead to an early death. People who suffer from diabetes live a life of constant stress. If they’re not taking medication, they’re worried about the types of food they’re eating…

Life with disease isn’t as fun as it could be, to say the least.

The Buck Stops Here

At Precise Portions we’ve seen first-hand the damage that can be done by this dangerous trend. We decided to create a product that would easily help solve this massive problem, for a large group of people.

Our no nonsense product removes all the guess work for you. It’s a step by step, A-Z program that anyone could easily follow.

Invest in Precise Portions & Get a Piece of the Pie

Here is the opportunity to help us execute this mission by investing for a % equity in Precise Portions. You can learn more about this investment opportunity here: https://wefunder.com/precise.portions

How does this work?

Well it is officially called Regulation A+ funding (aka Reg Funding) which is a law legislated under The JOBS Act (Reg A+ of Title IV of the JOBS Act). This law allows the public to invest in private companies and this way customers can become investors. Like an IPO, this is more of a mini-IPO. Reg A+ allows companies to offer shares to the general public and not just accredited investors. This can only happen upon review and approval of the SEC, which we now have.

This is what you get:

  • Shares in Precise Portions. You can start with as little as $100!
  • Precise Portions’ Tools for each and every meal
  • A mobile app
  • And an e-Coach tailored specifically for you.

Recently, Cambridge University of London has validated our Precise Portions system. Their study confirmed our meal portion system as a legitimate system.

Portions of your meals are a major contributor toward all these horrible diseases. Precise Portions is preferred and effective, it puts an end to that once and for all!

Our products have been enjoyed by tens of thousands of people all across the world. Our products are/have been available on: The American Diabetes Association,  Amazon, Wal-Mart, Wayfair, Wegman’s Supermarkets and our home webpage www.preciseportions.com!

We continue to grow, each and every single day.

Lose The Weight Without A Complicated Diet Program!

We’re asking the public to help us fight these mortal diseases. Each and every pledge is dollar toward preventing serious illness. At the end of the day, we all want to enjoy life. That’s exactly what this system is for, improving the quality of life.

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We’re looking forward to your support.

Until Next Time,

The Precise Portions Team

P.S. Visit us today at www.preciseprotions.com for our exclusive content. We’ll be sharing all our tips and tricks to drop all the weight you’ve dreamed of. Be sure to sign up to our Email list today to receive special discounts and offers.

P.P.S. Eating well has never been this easy!

Lemon Yogurt Pound Cake

By | Eating Healthy, Healthly Recipes | No Comments

Heart-healthy olive oil and protein-rich Greek yogurt take the place of butter in this lemony pound cake. Egg whites also help reduce calories, fat, and cholesterol and whole-wheat flour boost fiber. The texture is very much like classic pound cake.

 

Total: 2 hr 5 min

Prep: 15 min

Inactive: 1 hr

Cook: 50 min

Ingredients

  • Nonstick baking spray, for coating loaf pan
  • 1-1/2 cups white whole wheat flour
  • 2 teaspoons baking powder
  • 1/4 teaspoon fine salt
  • 3/4 cup sugar
  • Finely grated zest of 1 lemon
  • 1/2 cup plain low fat (2-percent) Greek yogurt
  • 1/4 cup low fat (1-percent) milk
  • 1/4 cup extra-virgin olive oil
  • 1/2 teaspoon pure vanilla extract
  • 2 large egg whites
  • 1 large egg

 

Directions

Preheat the oven to 350 degrees F. Coat an 8 1/2- by 4 1/2-inch loaf pan with baking spray. Whisk together the flour, baking powder and salt in a medium bowl. Put the sugar and lemon zest in another bowl and rub the lemon zest into the sugar with your fingers. Add the yogurt, milk, olive oil, vanilla, egg whites and whole egg and vigorously whisk until well blended. Add the flour mixture into the egg mixture and fold until just incorporated. Transfer to the prepared pan. Bake until a cake tester inserted in the center comes out clean, about 50 minutes. Cool in the pan on a wire rack for 5 minutes, and then unmold and cool to room temperature.

Source: www.foodnetwork.com

7-Layer Dip Salad

By | Eating Healthy, Healthly Recipes | No Comments

Crafted from the meal version of the eminent 7-layer dip, this salad is crammed with delicious layers of crisp lettuce, cheese, olives, and avocado. A source of protein is brought forth by black beans, which you have the option of mixing with corn kernels for added sweetness.

Ingredients

Dressing

½ avocado, peeled and pitted

1 small jalapeño chile pepper, seeded and chopped

¾ cup packed fresh cilantro

¼ cup fresh lime juice

2 tbsp apple cider vinegar

2 tsp raw honey

1 small clove garlic, chopped

½ cup extra-virgin olive oil

½ tsp sea salt

¼ tsp ground black pepper

 

Salad

2 hearts romaine lettuce, chopped (about 8 cups)

1 15-oz BPA-free can black beans, drained and rinsed

1 avocado, peeled, pitted and sliced

1 cup sliced pitted black olives

4 oz sharp cheddar cheese, grated

½ cup all-natural jarred salsa

⅓ cup sliced red onions

2 cups whole-grain tortilla chips

 

Preparation

  1. Prepare dressing: In a blender or food processor, process avocado, jalapeño, cilantro, lime juice, vinegar, honey, and garlic until well combined. With motor running, drizzle in oil through feed tube until dressing is mixed and emulsified. Season with salt and pepper.

Note: This recipe makes more dressing than you’ll need. Use the desired amount then refrigerate the rest for salads throughout the week.

  1. Assemble salad: Spread ¾ of lettuce over the bottom of a serving platter. Over lettuce, spread beans, avocado, olives, cheese, salsa, onions and remaining ¼ of lettuce, placing ingredients in defined, decorative lines. Drizzle about ¼ cup dressing over top; serve with remaining dressing and tortilla chips on the side.

Nutrition Information

  • Serving Size: 1/4 of the recipe
  • Calories: 629
  • Carbohydrate Content: 43g
  • Cholesterol Content: 28mg
  • Fat Content: 45g
  • Fiber Content: 5g
  • Protein Content: 17g
  • Saturated Fat Content: 10g
  • Sodium Content: 825mg
  • Sugar Content: 4g
  • Monounsaturated Fat Content: 28g
  • Polyunsaturated Fat Content: 4g

 

Source: www.cleaneatingmag.com

The Surprising Way Lighting Can Affect What You Eat

By | Eating Healthy, Healthy Eating Facts | No Comments

In the modern day, it’s no secret that eating out makes sticking to a diet harder. Despite the enormous portions served in restaurants, new research has now discovered that ambient lighting can in fact trick individuals, by paving the way to consume more.

The aforementioned study, published in The Journal of Marketing Research, was initiated by examining orders of 160 diners at 4 chain restaurants. It was found that nearly half the diners were seated in rooms which were dimly lit, while the other half was seated in well-lit surroundings. Researchers also found that the diners with low light ordered 39% more calories, whereas individuals in brighter surroundings were 16 – 24% more likely to pick healthy items from the menu such as grilled fish, white meat & veggies). The researchers replicated the aforementioned results with hundreds of college students in follow up experiments.

“The thing about brightness which paved the way to eat smarter is that people feel more alert in brighter rooms, which therefore leads to making more forward-thinking, healthful decisions”, explained Dipayan Biswas, Ph.D., lead author, in a press release.

Researchers also concluded that when a coffee placebo is offered or when individuals were simply requested to be more alert in diners in dimly lit rooms, people were as likely as their counterparts in well-lit rooms to make healthy food choices.

It was proposed that making healthy choices often relied on the brightness of one’s mental state than simply the brightness of the room, of course advising not to swear off candlelit dinners as yet.

The director of the Cornell Food and Brand Lab, co-author Brian Wansink, Ph.D., states that the best way to avoid overindulging is to make one’s self-feel more alert.

The aforementioned would mean taking a brisk walk before dinner time or for to receive an instant boost of energy, simply splashing water on face. As Wansink pointed out, mood lighting is not all bad and strategies like these might actually be desirable. Prior research conducted of his has discovered that individuals who have meals in darkened rooms enjoy food more, eat slower & overall consume less.

Chicken Tandoori with Coconut Cream

By | Eating Healthy | No Comments

Ingredients

  • 12 ozs Chicken Breast (cubed)
  • 6 Barbecue Skewers
  • 1 can Coconut Milk
  • 1 tsp Onion Powder
  • 1 tsp Cumin
  • 1 tsp Coriander
  • 1 tsp Turmeric
  • 1 tsp Sea Salt

Directions

  1. In a shallow dish, add coconut milk and whisk in seasonings. Reserve 1/3 cup of the sauce for serving.
  2. Add chicken breasts to a dish, and swish around to coat. Cover and refrigerate 1 hour or overnight. Preheat grill to 450°F over direct heat. Remove chicken breast from the dish, and discard marinade.
  3. Place cubed chicken on skewers. Place chicken on the grill, and cook through 6-7 minutes. Flip and cook an additional 7 minutes.
  4. Serve with roasted vegetables, slivered almonds and pour additional coconut milk over the dish and enjoy.

 

Source: karenmartel.com

5 Ways to Making A Healthier Sandwich

By | Eating Healthy, Uncategorized | No Comments

Americans love sandwiches. On any given day, most of us consume a sandwich for lunch. A new study conducted, however, states that this meal may, in fact, be hurting our diet.

A study brought forth by the Journal of Public Health have discovered that on the days a sandwich is consumed, more calories of fat, sugar & salt are consumed by individuals.

Dietary intake data were analyzed by researchers of the University of Illinois at Urbana-Champaign of over 27,000 US adults from a bulky federal national survey. It was found that daily, nearly a quarter of total calorie intake together with a third of total fat consisting of saturated fat, sodium, and cholesterol was contributed by consumption of sandwiches.

On the day’s individuals did consume sandwiches, an additional 100 calories were ingested compared to days where consuming a sandwich was skipped. In addition to the aforementioned, it was also evident that individuals also consumed an additional 7 grams of fat, 3 grams of sugar and 268 grams of sodium as opposed to days when a sandwich was not consumed.

This was a result of the sandwiches consumed being categorized unhealthy. It was also reported by the research that the most sought-after sandwiches were prepared with cold cut, chicken & burgers.

The researchers also concluded that on days people consumed sandwiches, they ate slightly fewer fruits and vegetables as opposed to days consuming a sandwich was skipped.

As nutritionists, we do acknowledge the fact that people love sandwiches. Especially during lunch time, sandwiches are an easy go-to meal. Believe us when we say that a sandwich can be a very healthy lunch if attention to what goes inside is heeded to.

The following are a list of easy tips to pave the way for a better sandwich.

1. Drop the bun.

Though one can still consume bread, you may want to avoid the white bun and all refined products of white bread. Instead, settle for whole grain bread either oat, whole wheat or rye bread. Another great choice would be a whole grain pita or wrap. While choices are plenty, gluten-free whole grain bread made with brown rice flour, buckwheat flour or whole grain amaranth also are great ingredients to include.

2. Choose a healthy filler.

You could choose a lean protein such as grilled chicken, fish or turkey breast as a protein choice. If you still crave a burger, switch the hamburger for a veggie burger, a vegetarian sandwich comprised of tempeh, tofu, white beans or hummus. Go easy on cold cuts and avoid adding cheese atop your meat to avoid the additional sodium and fat.

3. Size matters.

Portion size does matter. A sandwich which isn’t fattening is simply a half sandwich. Aim for 3-4 ounces of protein the size of a deck of cards or your palms. While its ok to go a little overboard, you need to make note that most deli’s serve sandwiches with a pound of meat, which comprises of enough protein for 4 individuals.
If portioned correctly, a mid-day sandwich could indeed pave way for a weight loss option too.

4. Pile on the veggies.

Adding vegetables such as tomato, shredded carrot, lettuce & peppers onto your sandwich ads flavor, nutrients and color together with a flare of crunch and volume without adding too many calories.

5. Order the topping on the side.

A little goes a long way when it comes to toppings. Ketchup and mustard are high in sodium whereas cheese sauces, mayonnaise, and creamy salad dressings are high in fat and should be ordered on the side. An all-time favorite topping could be a thinly sliced avocado which contributes to healthy fat, moisture and flavor to your preferred sandwich.

Gluten Free Lemon White Chocolate Cheesecakes

By | Eating Healthy, Healthly Recipes | No Comments

Portion control has been built into these gluten-free Lemon White Chocolate Cheesecakes. Be mindful when consuming in handfuls..

These Lemon White Chocolate Cheesecakes are creamy & rich and not overly sweet because of the added lemon. The smaller size makes it for a perfect indulgence.

Top these tiny Lemon White Chocolate Cheesecakes with a spoonful of tangy Lemon Curd, to help cut out any additional sweetness. They could also be topped with fresh berries too.

 

Prep Time

 

20 mins

Cook Time

 

20 mins

Total Time

 

40 mins

Serve

 

12

 

Ingredients

 

Crust:

 

  • 2 Tablespoons (30 ml) butter, melted
  • 6 ounces (170 g) gluten-free Graham Animal Crackers, crushed

 

Lemon White Chocolate Cheesecakes:

 

  • 2-8 oz (250 g) packages cream cheese, softened
  • 1/2 cup (100g) granulated sugar
  • pinch of salt
  • 1/3 cup (80 ml) sour cream
  • 2 Tablespoons (30 ml) lemon juice
  • 2 teaspoons (10 ml) lemon zest
  • 1/4 cup (60 ml) heavy whipping cream
  • 1 teaspoon (5 ml) pure vanilla extract
  • 2 large eggs, room temperature
  • 8 oz (225 g) gluten-free white chocolate, melted

 

Instructions

 

  1. Preheat the oven to 325 degrees F (163 degrees C). Line a 12 cup muffin tin with paper or foil liners. Set aside.

 

Crust:

 

  1. Mix the melted butter and crushed cookies until they resemble wet sand. Divide the crumbs between the 12 muffin cups. Use a small cup to press the crumbs evenly across the bottom of the cupcake liner.

 

Lemon White Chocolate Cheesecakes:

 

  1. In the bowl of a stand mixer, fitted with a paddle attachment, beat the cream cheese, sugar, and salt until light and fluffy, about 5 minutes, scraping down the sides as necessary.

 

  1. In a separate bowl, whisk together the sour cream, lemon juice, lemon zest, cream, and vanilla extract.

 

  1. With the mixer running on low, slowly add the sour cream mixture to the cream cheese. You only want to mix until it is fully incorporated. Scrape down the sides of the bowl to ensure you don’t have any lumps of cream cheese.

 

  1. With the mixer on low, add the eggs, one at a time, mixing until the first one is incorporated before adding the second. Mix on low speed just until the batter is smooth.

 

  1. Fold in the melted white chocolate with a rubber spatula. This will help ensure you don’t over mix the batter.

 

  1. Spoon the batter into the prepared muffin tin. I use my large cookie scoop to make this easier.

 

  1. Bake in the preheated oven for 18-20 minutes, or until the cheesecakes are mostly set.

 

  1. Allow the cheesecakes to cool on a wire cooling rack for 15 minutes, before refrigerating for 1-2 hours. You want them to be completely cool before removing the cupcake liner. Top with Lemon Curd or fresh berries immediately before serving.

 

Source: faithfullyglutenfree.com

STOP Derailing your Diet. Avoid the 5 Portion Pitfalls.

By | Eating Healthy, Get Healthy With us, Health News, Healthy Diet Tips | No Comments

As an advocate of portion size, we believe that all foods can be incorporated into a healthy diet. However, even though one can relish larger portions of foods such as fruits and vegetables, attention must be heeded to how big portions are for other foods namely bread, red meat, baked goods, candy & chips.

Though there aren’t any records pertaining to people getting fat from consuming too many apples, berries or carrots, it is encouraging to relish generous portions of produce, while on the one hand, being mindful of the amount consumed from other foods, especially sweets. Often, the brain requires retraining, for to pay close attention to the exact amount of food which defines a healthy portion size & the formation of healthy habits to avoid overeating.

Being conscious of the aforementioned food snares is half the battle. For to abstain from overeating completely, the following portion pitfalls need to be averted.

  1. In the Search for a Bargain, You Purchase Oversize Bags of Chips.

Despite our love for a good bargain, for many of us, it is hard to resist buying the oversize bag of chips as opposed to the smaller bag, when it only costs a quarter or so more. However, though its great to stock up on mega rolls of toilet paper, the same is not applicable when it comes to food, especially Junk Food! The best bargain one can find should be in keeping one’s health and weight in check.

Suggestion: Avoid the purchase of mega-sized bags of food, unless time is taken for to portion out contents into individual servings in small containers or bags.

  1. Eating Directly from The Tub.

Eating straight from the package is one of the easiest ways to overeat. From a tub of ice-cream, a bag of chips or half a gallon of juice, it is very difficult to portion control the food when consumed straight from the package. As a result, leaving it up to one’s willpower seldom works.

Suggestion: Portion out a rational serving size onto a plate, savor it and enjoy while consuming seated.

  1. You Pour Instead of Dipping.

A central reason many of us consume more calories than we think is that for instance; after ordering a healthy salad, we tend to pour on tons of dressing. While, salad, veggies & greens won’t break you in the bank, calories of salad dressing add up instantaneously. One tablespoon of olive oil constitutes 120 calories. Modern-day salads and appetizers are found to contain several tablespoons worth.

Suggestion: Instead of pouring the dressing onto your favorite salad, dip your fork into a side dish of dressing. This way, you can always add more when needed.

  1. Attention to Serving Sizes on Food Labels are not heeded to.

Despite the increase in serving sizes of our favorite foods and while food labels would be getting a makeover, most individuals look at the calories listed as opposed to focusing on the serving size and number of servings per container.

While a single serving of your favorite food may contain 100 calories, eating several serving’s worths of it would make your calorie count much higher than simply 100 calories. Despite this very fact, yet many of us still hold on to the fact that they have only consumed 100 calories or so.

Suggestion: Along with the number of servings per container, attention must be paid to food label serving sizes. It is also suggested to utilize the aid of a measuring cup & food scale for to determine the exact number of servings actually on your plate.

  1. You Serve Food Family Style.

Whenever possible, the finest method to serve food is to plate it in the kitchen. Serving food family style by placing large platters of food straight on the dinner table is one of the easiest ways people end up consuming lot more than really needed. The larger the serving platter & utensils, the more food we are likely to consume.

Suggestion: When you plate out a reasonably sized portion in the kitchen, you can always go back for more if you are still hungry.

 

Flourless Fudge Cookies

By | Eating Healthy, Healthly Recipes | No Comments

Indulge in a yummy treat, without blowing your diet! Gluten-free flourless cookies, both fudgy and rich with less than 70 calories per cookie.

Both light and crisp at the edges, the centers are fudgy and rich like that of a brownie. At 68 calories each, these cookies are much lighter and don’t take much time at all. Simply whip these up while the oven is preheating.

Recipe Note: Most people have had better luck with 3 egg whites, while others have had success with the recipe as written. You may want to commence with 3 egg whites and only add the 4th egg white if needed.

Since these are flourless fudge cookies, the batter is not a thick cookie batter. Therefore, please take note that the cookies would be thin, with crispy edges and soft middles, ideal for individuals looking forward for a softer, chewier & gluten-free cookie with add-ins.

 

Prep Time: 5 minutes          Cook Time: 8 minutes          Total Time: 13 minutes          Servings: 34                                                                                                               Calories: 68 kcal

Ingredients

  • 3cups of Powdered Sugar
  • 3/4 cups of unsweetened Cocoa Powder
  • 1/4 tsp. Salt
  • 4 Large Egg Whites
  • 1 T. Pure Vanilla Extract
  • 1/2 cup Semisweet Mini Chocolate Chips

Instructions

  1. Preheat the oven to 350°F.
  2. Line two baking sheets with silicone baking mats. Spray mats with nonstick cooking spray. You can also line with parchment paper.
  3. In a large bowl, whisk together the powdered sugar with cocoa powder and salt.
  4. Stir in the vanilla and egg whites.
  5. Whisk just until the batter is moistened.
  6. Stir in the chocolate chips.
  7. Scoop the batter by the tablespoonful onto the baking sheets. Leave enough space between each cookie for them to spread (roughly about 2 ½ ” of space between each cookie).
  8. Bake for 8-10 minutes, or until the tops are glossy and lightly cracked.
  9. Let the cookies cool completely on the baking sheet, and store in an airtight container for up to 3 days.

 

  • Nutrition facts have been estimated.

Source: ihearteating.com