When Given Low-Sugar Cereals, Children Will Eat More Fresh Fruit

When Given Low-Sugar Cereals, Children Will Eat More Fresh Fruit

NEAT means "Non-exercise activity thermogenesis"

NEAT means "Non-exercise activity thermogenesis" - which is the calories you burn from the simple physical activities in your daily life - It is amazing how they can add up and research shows it can make a huge difference when it comes to weight management over the long term. So, my challenge this week is got you to do more NEAT stuff. 

1. If you must sit and work at a computer, take a five-minute "stand and stretch" break every thirty minutes. 
2. Walk rather than drive whenever possible. If you drive, choose a parking spot at the far end of the lot.
3. If you take a cab or a bus, don't get dropped off right in front of where you want to be. Instead, get off a block or two early and walk.
   
4. Take the stairs instead of the escalator or elevator.
5. Chew gum (This will also keep you from snacking)  
6. Take a walk at lunch
7. Make your next meeting a walking meeting.
   I have a client that actually is considering replacing his desk chair with a treadmill!
   (If you want to learn more about these special desks, email me)
   
8. Go out and play!
   
9. Get a pedometer and record your movements for an entire day. Then try to add 100 steps per day.

This is REALLY NEAT!

Do you ever wonder how many calories you burn playing with the kids? Or how many steps you take on the way to work? GoWear fit is a clinically proven system that turns your body's everyday information into a tool to help you manage a healthy lifestyle. The GoWear fit armband measures how many calories you burn, how many steps you take, how physically active you are, and how much sleep you're getting

Don’t throw away those squash seeds!

Did you know that all squash seeds are edible and delicious to eat?

Your butternut squash seeds are not trash! They are a great healthy snack and a delicious addition to salads, granola or trail mix.

Parboil:
Separate as much of the stringy squash membrane from the seeds as you can. Then take the remaining fibers and seeds and place them in a pot of water that has been seasoned with salt and spices (You can use Adobo, Cayenne Pepper, Old Bay or any seasoning blend that strikes your fancy).

Next, bring water to a boil, reduce heat and allow it to simmer for five minutes.

Once boiled, carefully place whisk into the pot and spin the whisk between the palms of your hands and spin whisk. Be extra careful not to spray yourself with boiling saltwater. Then remove the entire mess to a colander, and continue to use the whisk and a little water to free the seeds from the membrane matter. It is OK if some membrane remains because once they are dried out in the oven, the seeds separate very easily.

To roast or toast: Place on a lightly greased (or sprayed with cooking spray) cookie sheet and bake in a 400 degree F. oven for about 30 minutes, checking every 10 minutes. They are done when they are light brown in color and will have a puffed appearance. If you are short on time, they roast just as well in a microwave for about five minutes.

Additional seasoning ideas:
Try additional seasonings on your squash seeds: Cajun seasoning, Worcestershire sauce, Tobasco®, soy sauce, and garlic salt are some of the many possibilities. If you want an even more intense flavor, add additional seasoning after boiling and before roasting.

Storing: Store baked squash seeds in an airtight container.

Substitute them in for your usual nut or seed topping or grind them into a fine powder as a garnish. It is important to note though, that at about 126Cal/ounce or 2023Cal/pound, your squash seeds pack a high calorie punch.

Butternut Squash And Scallop Chowder | MailTribune.com

Butternut Squash And Scallop Chowder | MailTribune.com
By JIM ROMANOFF

for The Associated Press

The term chowder usually brings to mind a steaming bowl of thick and chunky soup, often enriched with a generous amount of whole milk, or even cream.

Soups and some stews can be a great way to fill up on low-calorie vegetables, proteins and liquid, leaving you satisfied without feeling stuffed. But too much cream, milk or sour cream can take the virtue right out of the meal.

Yet there are ways to have a creamy and healthful soup. For instance, consider starting with a base of pureed vegetables. Winter vegetables — such as butternut or buttercup squash, pumpkin or even sweet potatoes — can be roasted to intensify the flavors, then run through a food mill, blender or food processor to make a velvety, creamy base.

Beans, pureed with a bit of broth or water, also make a thick, flavorful soup base. Use convenient canned beans, but be sure to rinse them under cold water to wash away some of the salt that is in the canning liquid.

Even tofu (the soft or silken variety) can be pureed to create a smooth and protein-rich foundation on which you can build a creamy soup with little fat and no dairy.

For this butternut squash and scallop chowder, the secret to low-fat thickening comes from a snack food. Crumbled tortilla chips dissolve in the soup while it's cooking, adding plenty of body along with a layer of toasty corn flavor.

Jarred salsa is another secret to this satisfying chowder, bringing with it pre-diced vegetables and spicy seasoning, which helps make it possible to get this meal on the table in under 30 minutes on a busy weeknight.

Plump bay scallops are called for here, but you can substitute chunks of almost any white fish and if you like, make the soup vegetarian by omitting the seafood altogether and upping the amount of diced squash.

How to make it

Start to finish: 25 minutes (10 minutes active); Servings: 4.

Ingredients:

2 cups peeled and diced butternut or other winter squash

2 cups medium or hot tomato salsa

141/2-ounce can reduced-sodium chicken broth

1/3 cup crumbled reduced-fat corn tortilla chips

2 cups frozen corn kernels

1/2 teaspoon dried oregano

1/2 teaspoon ground cumin

1 pound bay scallops

1 tablespoon lime juice

Lime wedges for squeezing

Directions:

In a large pot over medium-low heat, combine the squash, salsa, broth and tortilla chips. Bring to a simmer, cover the pot and cook until the squash is tender, 5 to 7 minutes. Stir in the corn, oregano and cumin. Return the soup to a simmer, stir in scallops and cook until they are opaque at the center, 2 to 3 minutes more. Stir in the lime juice. Serve with additional lime wedges for squeezing.

Nutrition information per serving (values are rounded to the nearest whole number): 258 calories; 30 calories from fat (12 percent of total calories); 3 grams fat (0 g saturated; 0 g trans fats); 37 milligrams cholesterol; 35 g carbohydrate; 23 g protein; 6 g fiber; 1,165 mg sodium.

Do you know what to do with Butternut Squash?

There are a lot of reasons to love Butternut squash. It's a relatively inexpensive (like .99/pound) type of winter squash that is similar to pumpkin. In fact, you can use butternut squash in any recipe that calls for pumpkin.

Although it is available all year, the local (Long Island) season is from late fall through winter. If you see it at the market, don't hesitate stock up. Thanks to its thick, hard skin it will keep for over a month if stored in a cool dry place.


Like all squash, the butternut is actually a fruit. It has a sweet, nutty taste that combines well with other fruits like apple, cranberry and pear. It is also well complemented by most nuts and many seasonings like cinnamon, nutmeg, thyme, rosemary, allspice and coriander. It even goes well with the hot stuff like cayenne and curry.

Not only can this humble fruit/squash be combined with a ton of other flavors, it also lends itself to a myriad of presentation options. It can be boiled and it can be broiled. You can roast it, toast it, mash it and smash it.

You can stuff it into ravioli or a pastry puff. It can be found on salads and in soups. It bakes well so you can make it into a pie, a casserole, bread, or muffins.


 I think it even tastes good cold. My cold squash experiments have yielded some awesome chocolate / banana / butternut squash pudding and I have even been planning to break out the old ice cream machine and try making a dairy free butternut squash frozen dessert.


I think what I love most about this squash is its nutritional qualities. One cup of mashed squash has 2 grams protein and 18 grams carbohydrates (don't freak out, these are "good carbs"). The stuff is also packed with riboflavin, iron, Vitamin E (Alpha Tocopherol), Thiamin, Niacin, Vitamin B6, Folate, Calcium and Magnesium, as well as plenty of Vitamin A, Vitamin C, Potassium and Manganese. To make the deal even "sweeter" this same cup weighs in at only 80 and calories and just 1 gram fat. If you were to eat an entire POUND of this stuff (that's a lot of squash!) it would still only cost you about 180 calories. There are more calories than that in a HANDFUL of nuts!


One of the most universal ways to prepare this squash is to make a purée. This purée is simple to make and, if left thick, can be used as gravy or diluted to make a wonderful soup. Often, I will enhance the flavor and nutritional quality of the soup by adding a cooked grain such as Quinoa. When I do that, my soup becomes an entire meal!


As with all recipes, this one is simply a guideline. I encourage you to make this recipe your own by adding some of your favorite flavors.


To begin, prepare some mirepoix (pronounced meer pwah). Of course this is just a fancy French way to say chopped onions, carrots, and celery. The French use this particular combination of "aromatics" to begin many classic soups and sauces. I find it works real well here and I tend to use the traditional ratio of one part carrot, one part celery and two parts onion. Occasionally, I will substitute leek for the onion and, if I want to add sweetness, I will double or triple the carrots. For the liquid component, I usually use vegetable stock although I hear chicken stock works just as well. When I make a large pot, I tend to refrigerate the thick purée in mason jars. This leaves me open to blend in baked, puréed fruit, thin it with coconut milk, or add peanut butter or. . . and the list goes on. Once I have the purée in the fridge, I have about 100 different meal options.

Ingredients:

*1 large onion, diced (Remember, you can also use leeks. Shallots are also a nice addition)
*4 cloves garlic, minced (Optional)

*4 carrots, sliced
*3 stalks celery, diced
*2 large butternut squash, peeled and chopped
(or, simply cut squash in half and roast, once cooled the squash can be scooped out of skin. I find roasting first enhances flavor and saves me the trouble of peeling and dicing.)
*5 cups vegetable broth (Varies depending upon desired thickness)

*2 tbsp chopped fresh sage (Rosemary is also nice, I have also used thyme. If I plan to make a stock purée, I go light on the seasonings.)

*Salt and pepper to taste

Preparation:

In a large soup pot, sweat the onion and garlic in vegetable broth until onions turn soft, about 3 to 5 minutes.
Add the carrots and celery and cook for another 3 to 5 minutes.
Add the squash and add enough vegetable broth to cover the softened veggies and sprinkle in the sage. (For a thinner soup, simply add more broth.)
Bring to a boil, then reduce heat to a slow simmer.
Allow to cook for at least 25 minutes, or until squash is soft (that is, if you did not roast it already).

While you can certainly use a potato masher or a large fork to mash your creation into gravy, I prefer POWER TOOLS. As many of you might remember from the kitchen disasters chronicled in my article "Real Men Make Hummus - With Power Tools!", I love my immersion blender. If you don't have one of these wonders of modern kitchen mechanization, you can still use food processor or blender to puree the mixture but, the immersion blender is much more fun! Just be careful, if you don't take it off the heat before you puree it, the thickened liquid will bubble up on you and it will spit and sputter hot squash all over you and your stovetop. A word of advice, have the cover to the top at the ready! As with many soups, the taste appears to improve if allowed to set in the fridge overnight.

Remember, be creative! I often add pears, apples, raisins, cranberries, sweet potato, parsnips, turnips and even rutabaga to the soup (not to mention a wide range of herbs and spices) and I am rarely disappointed with the results of my experiments. The idea is to have fun. One word of caution is that you pay close attention to the calories of what you are putting into this soup. While the basic soup is only about 200 calories a POUND, you could easily make a 500 calorie cup of soup by adding peanut butter or too much walnut oil (by the way a few drops of walnut oil is very nice). One way I deal with the peanut butter problem is by adding powdered "de-fatted" peanut flour instead of peanut butter. I find it gives me all the flavor of peanut butter with far fewer calories.

The Power of Progress Planning

Midnight SALSA!

Secret Recipe!

One of the ways I manage my Night Eating Syndrome at its worst without losing control of my weight is to have plenty of healthy, low calorie density things prepared so that I don't unconsciously revert to poundage packing choices while I am asleep.

I use this salsa as a dip for veggies and as a salad dressing. I also add it to soups and use it as a starter for all sorts of cool stuff. The point I am trying to make is that it is NOT just for midnight snacking!
 Simple Salsa

• 2 cans petite diced tomatoes – drained - this is a Red-Pac product - or you can cut and remove the seeds from 8 tomatoes yourself.
  
• 1 large onion- finely chopped
• 1 green pepper- finely chopped
• 2 Tbs lime juice
• 1 Tbs chopped garlic (or more if you DARE!)
• 2 Tbs cilantro- or more to taste - 
• (You can substitute parsley or lemon basil - because for some people cilantro tastes like soap!)
• Sweeten to taste- optional  and I usually don't (Agave, Stevia)
  
• Toss ingredients in a bowl and you got SALSA!

Here is one way that you can use your simple salsa as a starter for something even better! 
2 cups of your salsa
1 can Black Beans
1 medium zucchini, diced
3 cups frozen corn, thawed and drained
1/2 cup white wine


1. Drain and rinse Black Beans

2. Heat Wine Medium Brassier or Sauce Pan

4. Warm salsa in Wine until the onions are translucent

5. Add Beans, Corn and Zucchini

6. Cover and allow to simmer on medium heat for 10 minutes

7. Add a little more Cilantro if you want toward the end of the simmer

8. Can be served over rice or quinoa and you can even poach fish on top of it -

Cooking Tips for Whole Grains

Secret Recipe!

Whole Grains: Cooking Tips Cooked whole grains - served individually or in combination with one another - not only make a wonderful, filling, highly textured hot cereal for breakfast but you can also add them to salads, soups, as a bedding for meat dishes and even as a crust for pies and quiche. BUYING: If you are up for some adventure, visit the bulk bins at your natural food store and take a chance on buying something you've never heard of! Very often the store will post cooking recommendation.s The internet is packed with great recipes. Don't be afraid to experiment!  Be Creative! Buy small amounts of several kinds of grains and get cooking! PREPARATION:  The preparation for ALL whole grains is about as basic as it gets: If you can boil water, you can cook whole grains. In fact, boiling water is all you need to do. After that, the grains basically cook themselves.  The Secret Formula is 2:1.  One part grain to 2 parts water. That's it, 2:1. You can cook them on a stove, in a rice cooker, in a steamer or an electric skillet. TIP:  I travel with my electric skillet and I use it to cook my grains and roast my veggies! Some grains need to cook longer than others, and different types absorb varying amounts of water. Like pasta, you can adjust the "crunchiness" of grains based on the amount of water you use, the cooking time and whether you decide to "fluff" the grains after you cook them. 1. Rinse: Just prior to cooking, rinse whole grains thoroughly in cold water until the water runs clear.  Then strain them to remove any dirt or debris. TIP:  This is especially true for quinoa. Quinoa seeds are covered with saponin, which is a bitter substance that is part of the plant's defense mechanism. It is extremely bitter and forms a soapy solution in water. In order to make the seed taste less bitter, the saponin must be removed, traditionally done by hand-scrubbing and adequate rinsing in a fine mesh sieve.  Confession: I have cooked and eaten unwashed, packaged quinoa without rinsing it first and it not only tasted fine to me but it did not kill me. 2. Cook: As a general rule, you can cook whole grains by simply boiling the water, then adding the grain, return water to a boil, then simmer, covered, until tender . Cooking Hint: Change what you cook grains IN to add MORE flavor! Don't stick to cooking grains in only water, try cooking your grains in one of these ... Broth: Beef Broth, Chicken Broth, Mushroom Broth - Try enhancing broth with cooking wine, or vinegar.  Or try a broth made with spices! Juice: Apple, Pomegranate, Cranberry, Grape Tea: Green, Herb, Pumpkin Spice Thinned Tomato sauce:  for Spanish Rice 3. Test: Just like pasta, always test whole grains for doneness before taking them off of the heat; most whole grains should be slightly chewy when cooked. 4. Fluff: For a fluffy result, lightly comb through the cooked grains with a fork to let the steam escape. If you like the grains to be more like porridge, keep the pot covered after removing it from the heat, and let it sit undisturbed for about 10 minutes before serving. Interesting Fact:  Some grains are not really grains at all. Pseudo-grains are broadleaf plants (non-grasses) that are used in much the same way as cereals (true cereals are grasses). Their seed can be ground into flour and otherwise used as cereals. Examples of pseudo-grains are amaranth, quinoa and buckwheat.

Jim's Success Story

 

This week, I had the pleasure of receiving this email from my friend Jim. I thought it would be nice to share because it shows how powerful, and possible, a lifestyle shift can be.

Jim writes: "I have embraced better health and exercise as a permanent part of life in many ways like yourself. I have yo-yo-ed in weight a half-dozen times in the last twenty-six.

"Each time I have lost the weight it was mainly through dieting - but not in the healthiest of ways. We all know that the weight comes right back as soon as the temporary measures expire.

 

"This last time, though," Jim continues, "I 'think' I have found the right balance. It has been over two years since my own program of proper diet, exercise and mindset have got me into the state of health that I currently enjoy. I have finally been able to let go of some deep childhood inhibitions about trying new foods. That has been the significant difference this go-round. I never ate vegetables as a kid or an adult until just a couple of years ago. In 2008 I tried this revolutionary thing called a salad!. I also learned how to read - and care - about the ingredients labels on many foods. I detest partially hydrogenated oil and basically won't consume anything with it as an ingredient. At dinner, I eat only one of my wife's cheeseburgers instead of two. You get the idea - I am finally learning the big picture about food - and that generally speaking, if it is man-made, then it probably isn't all that good for you.

"And then there's the Red Road Rocket...

"I have always loved cycling. As a kid, I tore all over my neighborhood in Purchase where the streets were wide and lightly traveled by car. Later in high school, I would ride up to the Westchester Airport and then across the Kensico Dam on my black Motebecane Super Mirage. In college, up in Brockport, the rides would be up to and along the shores of Lake Ontario. Then I moved to Long Island, fell in love, and got fat.

"My brother-in-law is an avid cyclist and we discovered a mutual interest in it a few years ago. He began to buy me gift certificates to Country Time Cycles for Christmas and my birthday. In a couple of years' time I had a significant down payment saved, and bought my Race Red Cannondale R500. Now, he and I ride 68+ miles each year in the North Fork Century at the end of August. I ride to work over the summer whenever I can. I take the back roads to make it longer and more interesting. I love getting up at 6:00 AM and riding to the Orient State Park and back before my family wakes up. I wish I could cycle every day, but my work and family schedules prohibit that - for now. My goal is to be able to ride whenever I want, wherever I want - after I retire from work some 20-25 years from now. Well, that is one of them, at least. But the bottom line is between that and the proper nutrition, I feel better now than ever. At 47 I take no prescription medication and have no health issues. I haven't called in sick to work once in over six and a half years! As Clapton once sang - '...I don't want to lose this feeling...'"

I'm with ya, Jim - keep on moving!

 

Recommended Reading

The Volumetrics Eating Plan

by Barbara Rolls

Developed by a nutritionist who has worked with the National Institutes of Health, the Volumetrics plan focuses on foods that are low in "energy density."

In other words, fruits, vegetables, and soups - all high in water content - are low in energy density, and therefore allowed in greater quantities. These foods tend to be more filling, so you eat less - and that's how easy weight loss can result from actually eating MORE food!

WALKING on HILLS as GOOD as RUNNING for WEIGHT LOSS!

Some experts (myself included) note that walking (briskly) is actually better than running for losing weight. One reason is because just about ANYBODY can walk and walking is much less stressful on the body than running. For those looking to boost the amount of weight lost from walking, I recommend finding some hills. Walking hills increases heart rate which radically increases your calorie burn. I once saw a study that said a brisk walk up a hill had the SAME cardiovascular benefit as running on level ground! Besides, hill walking does a lot to tone your backside, legs and calf muscles. By toning muscles and working them out, you increase your metabolic ability to drop pounds. And you will look damn fine too!

Be a Highly Successful Loser! (Loser of Weight, of course!)

Hey, do you want to be a loser all your life? I do! I know it sounds crass and rude of me to start off my newsletter like that but, I think you will cut me some slack when I explain that "a loser" is someone who has achieved weight loss success. Actually, I hate to use the word "lose" or "loser" because it is so negative. The truth is that the only reason that I embrace the term at all is that the phrase "weight loss" gets people's attention. So, I figured if I HAD to use the word loser, I would make it a real attention getter. We both know that losing weight is tough. It takes self-honesty, courage and sacrifice. Clearly, the attributes of a winner and NOT a loser. Simply opening this email makes you a winner to me.

Secret of the Week!  10 Secrets of Highly Successful Losers Using information from the largest study on record for successful weight loss, my own experience and my work helping people lose weight for good, I have compiled a list of the ten most valuable secrets or habits of successful weight losers. Each one of these secrets represents a specific kind of thinking. Now you don't have to be born thinking this way. In fact, you weren't born thinking anything. All of the thoughts and habits that are keeping you from losing weight are things you learned young and have been practicing ever since. It is an absolute fact that you can retrain your brain to think AND act like a person who never has to diet again. Now I want you to take a minute and repeat that to yourself, "I am a person who NEVER, NEVER, NEVER has to diet again!" How does that feel? From now on, I will highlight a lesson from one of the 10 secrets in each issue of this newsletter. Since this is the very first Lose Weight for Good! issue, I thought I would just list the 10 secrets and let YOU think about them. Have a Compelling Vision & Solid Purpose for losing weight and keeping it off. Be Aware of Your Thoughts, Actions, Influences and Surroundings Don't Take it Too Lightly or Yourself Too Seriously Be Accountable Under Promise and Over Deliver - With Absolute Consistency Eat Well and Often Move Well and Often Explore Life Outside Your Comfort Zone Make it Bigger than YOU & Don't go it Alone! Constantly re-define yourself!  And . . . I do a FREE "10 Secrets" intro teleclass every 3 months. Be sure not to miss this golden opportunity - look for the announcement email in December! Secret Mission! Focus on WINNING! In this section I will always ask you to do something. I want you to actually DO IT and when you do, email me the results. Even if you are not a client, I want to hear how these missions help (or don't help) you. When you think about it, the term "lose weight" is kinda silly. When you lose your keys, you go looking for them - right? When you lose your glasses, your kitty, your car in a large parking lot, the only thing you really want is to get it back. Besides, making a real effort to LOSE anything seems kinda weird. Could you imagine putting this much effort into losing a basketball game or even a game of cards? No matter how you look at it, losing is defeating and most of the time we avoid it like the plague. Maybe that is one small reason that losing weight is so darned difficult! Our mind is trying to avoid losing! While that may sound silly, it's not. Experts in the field of psychology are now finding that the way we think about difficult tasks has an effect on the outcome. It might just be likely that thinking about losing all the time may not be helping you. Try this. When you think about losing weight, try focusing on what you GAIN. HERE IS THE MISSION: Write down as many things as you can that you will GAIN by losing weight. Post the list where you can see it every day.  Use pictures to illustrate your gains if you want! Read the list everyday for a week, AND Try to remember at least one thing from the list when you are faced with a difficult eating situation. Email me with any insights that you gain from this exercise. Remember, your excess weight is not at all like your keys, glasses, kitty or car. When you finally do exile (not lose) it, you NEVER want it back! I am sure you want to Lose Weight for Good! (shameless plug) and I am here to help you do just that.

Sincerely, Dr. Russ L'HommeDieu Lose Weight for Good!

Explore Life Outside Your Comfort Zone! 09-10-10.avi

The Gunks2