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To lose weight eat well, pay attention |
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Written by Lee Svitak Dean, MCT
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Monday, 02 July 2007 |
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There isn't a magic pill or potion for dieting. We know this, even as we nibble on grapefruit, cabbage or meat in a desperate attempt to lose weight.
Yet in some ways, the key to successful dieting is simple, as described in "The EatingWell Diet" (Countryman Press, 255 pages, $24.95) by Jean Harvey-Berino. As chairperson of nutrition and food science at the University of Vermont, she developed a weight-loss program in 2002 that homed in on mindfulness: paying attention to what you eat, how often you're active and how much you weigh. Or what Harvey-Berino calls "tracking yourself to know yourself." All this was necessary to foster the change in behavior that makes a diet a long-term success.
The author joined with editors from EatingWell magazine to offer a diet plan of action with recipes because, as all dieters know, you can't have a successful lifelong food change and not eat well. The recipes follow the EatingWell tradition of good-tasting, good-for-you food.
Joyce Hendley, nutrition editor at the magazine and book co-author explained the diet's steps.
1. Have the time to make a big change. Too busy to watch your food intake? Then wait. "There's a lot of sacrifice involved in a diet, and time you have to commit," she said. "If you don't have time, you will fail and be discouraged."
2. Set realistic goals. "Be honest with yourself and avoid impossible goals," said Hendley. Yes, we all would like to be the same size we were in high school.
Realistic? Not for most of us. And consider both long-term and short-term goals. Long-term might be 40 pounds. But weight loss isn't a quick fix. Short-term? You'll see benefits from weight loss of just 10 percent of your body weight.
3. Track yourself. Write down what you eat and keep track of your daily exercise. Weigh yourself at least once a week. "The default mode is not to notice. But it's amazing how little time it takes to regain weight," said Hendley. The book includes calorie counts and worksheets to help you along; other diet tools are at www.eatingwell.com/diet. You also can get free software from the U.S. Department of Agriculture to create your own food diary, with links to nutrition databases for specific caloric information. And there's a MyPyramid Tracker to keep up on your weight for a year. For either, see wwww.mypyramid.gov.
4. Eat mindfully. "Ninety percent of dieting is paying attention to what goes in your mouth," Hendley said. We've forgotten what a "normal" portion is, given the size of portions outside the home. The best way to do this reality check is to cook for yourself. "It's a behavior change that's really important," Hendley said. "If you give up ownership of what you eat, keep in mind that others want you to eat more," she said. The book helps with 150 recipes and a 28-day menu planner.
5. Move more. Yes, it's true. If you're a couch potato, you're going to look like a couch potato. Regular physical activity burns calories and helps curb appetite.
6. Get support. You need to connect with others who also are watching their weight. "This is what makes Weight Watchers work so well, in great part," said Hendley. There may be like-minded people at work or on the Web who will help you stick to the plan. And recognize who isn't supporting you, Hendley said. Maybe a spouse is cooking healthfully and the partner is sabotaging the effort. "To eat like a normal person is like swimming upstream. It's hard to do it alone. You need support for yourself, so you're not beating yourself up," she said.
7. Have a long-term plan. "The idea is to know what you've done before, not to let a relapse be a collapse," she said. "Life is about exceptions to the rule. You have got to have a backup plan. Know in advance that there are days that will need that backup plan."
Which leads us to the recipes. Mindful eating often depends on mindful cooking. "We want this to be about pleasure, not deprivation. Any diet works for a time. But you have to do something that makes you live life as you want," Hendley said. Here's a taste of the EatingWell recipes.
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HAM, GRUYERE AND SPINACH BREAD PUDDING
Serves 6.
From "The EatingWell Diet," by Jean Harvey-Berino with Joyce Hendley.
4 egg whites
4 eggs
1 c. skim milk
2 tbsp. Dijon mustard
1 teaspoon minced fresh rosemary
¼ teaspoon freshly ground pepper
5 cup chopped spinach
4 cup whole-grain bread, crusts removed if desired, cut into 1-in. cubes (about ½-lb., or 4 to 6 slices)
1 cup diced ham steak (5 oz.)
½ cup chopped jarred roasted red peppers
¾ cup shredded Gruyere cheese
Directions
Preheat oven to 375 degrees. Coat an 11- by 7-inch glass baking dish or a 2-quart casserole with cooking spray.
Whisk egg whites, eggs and milk in a medium bowl. Add mustard, rosemary and pepper; whisk to combine and set aside.
Wilt spinach: Rinse greens thoroughly. Transfer to a large microwave-safe bowl. Cover with plastic wrap and punch several holes in it. Microwave on High until wilted, about 2 to 3 minutes. Squeeze out any excess moisture from the greens before adding them to the recipe.
Toss spinach, bread, ham and peppers in a large bowl. Add the egg mixture and toss well to coat. Transfer to the prepared baking dish and push down to compact. Cover with foil.
Bake until the custard has set, 40 to 45 minutes. Uncover, sprinkle with cheese and continue baking until the pudding is puffed and golden on top, 15 to 20 minutes more. Transfer to a wire rack and cool for 15 to 20 minutes before serving.
Nutrition information per serving:
Calories, 276, Fat, 10 g, Sodium, 746 mg
Carbohydrates, 25 g, Saturated fat, 4 g, Protein, 21 g
Dietary fiber, 3 g
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ZUCCHINI AND CHEDDAR SOUP
Makes 4 (1¼ cups each) servings.
From "The EatingWell Diet."
3 cups reduced-sodium chicken broth
1½ pounds zucchini (about 3 medium), cut into 1-in. pieces
1 tablespoons chopped fresh tarragon or dill, or 1 tsp. dried
¾ cup shredded reduced-fat Cheddar cheese (3 oz.)
¼ teaspoon salt
¼ teaspoon freshly ground pepper
Directions
Place broth, zucchini and tarragon (or dill) in a medium saucepan; bring to a boil over high heat. Reduce to a simmer and cook, uncovered, until the zucchini is tender, 7 to 10 minutes. Puree in a blender, in batches if necessary, until smooth.
Return the soup to the pan and heat over medium-high heat, slowly stirring in cheese until it is incorporated. Remove from heat and season with salt and pepper. Serve hot or chilled.
Nutrition information per serving:
Calories, 115
Fat, 5 g
Sodium, 448 mg
Carbohydrates, 7 g
Saturated fat, 3 g
Protein, 10 g
Dietary fiber, 2 g
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CURRIED CHICKEN WITH MANGO SALAD
Makes 4 servings.
Note: Garam masala is a fragrant blend of ground spices commonly used in Indian cooking. It's in the spice section of many supermarkets and in specialty stores. From "The EatingWell Diet."
½ cup low-fat plain yogurt
2 tablespoons mango chutney
2 teaspoons garam masala or curry powder, mild or hot
4 bone-in chicken thighs (1¾-2 lb.), skin removed, trimmed of fat
½ teaspoon kosher salt, divided
1 mango, diced
¼ cup finely diced red onion
2 tablespoons finely chopped fresh mint
2 tablespoons red-wine vinegar
2 teaspoons brown sugar
Directions
Position rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
Whisk yogurt, chutney and garam masala (or curry powder) in a medium bowl. Add chicken; turn to coat. Remove the chicken from the sauce and transfer to the prepared broiler pan; sprinkle with ¼ teaspoon salt.
Broil the chicken until the coating is charred in spots, 12 to 15 minutes. Turn the chicken over and continue cooking until it is slightly charred and cooked through, 12 to 15 minutes more.
Meanwhile, combine mango, onion, mint, vinegar, brown sugar and the remaining ¼ teaspoon salt in a medium bowl. Serve the chicken with the mango salad.
Nutrition information per serving (1 thigh and about ½ cup salad):
Calories, 289,
Fat, 12g,
Sodium, 308mg
Carbohydrates, 16g,
Saturated fat, 3g,
Protein, 29g
Dietary fiber, 1g
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