7.13.2014

What can you eat for breakfast this summer and still be on track to lose weight?


What can you eat for breakfast this summer, and still be on track to lose weight?

A Few Do's and Don'ts

1. Eat when hungry! You don't need to eat first thing in the morning if you aren't hungry yet. You may want to plan for something you can take with you in the morning.

2. If you don't wake up and exercise, a light breakfast comes in handy. Fresh fruit is excellent. Pick up an apple and an orange on your way to work. It's quick, easy, and healthy

3. Eat low-sugar fruit for weight loss. Apples, pears, berries, melon, peaches, plums, nectarines, oranges, and grapefruits. Many of these are even in season this time of year! Stay away from sweet tropical fruit that is high in sugar: mango, pineapple, papaya, and dates. Also avoid dried fruit which is not only high in sugar, but often has additional sugar added to it!  

4. If you need something more, have a handful of walnuts or almonds with your fruit breakfast. Also try unsweetened almond butter on an apple or brown rice cake for a more filling breakfast. 

5. Stay away from smoothies and juices. These are high in sugar and calories. Juices won't fill you up for long, and often make people even more hungry later! Unsweetened green tea is best for weight loss. And as an added benefit - it fights cancer cells! 

I offer weight loss counseling that comes with coaching and support. Diets don't work, eating well does - and having me to motivate you on a daily basis makes all the difference.

In excellent health,

6.04.2014

For Weight Loss, WHEN You Eat Really Does Matter!

For Weight Loss, WHEN You Eat Really Does Matter!

Here in America it’s normal to eat three meals (with dinner being the largest), plus snacks. This is in large part contributing to the obesity epidemic. It also may be what’s preventing you from losing those last 10 (or 20!) pounds.
People like snacks around 3 p.m. or 4 p.m. when blood sugar naturally drops; it’s normal to feel hungry at this time. But are you really hungry? When we feel tired, we crave food (usually sugar). It’s our brains way of coping.
green teaNext time you crave that afternoon snack, it helps to ask yourself, am I really hungry? Instead, you might be bored, stressed, tired, unenthusiastic. If it’s available to you, a quick walk helps. Even five minutes can do the trick. People who think they are hungry, actually find they aren’t. Making a cup of tea is also helpful. My favorite ones for weight loss are green tea, rooibos, chamomile, twig, and peppermint.
Snacking less will help you to lose weight. The second obstacle to tackle is dinner. New scientific studies are showing that weight loss isn’t totally dependent on the number of calories you consume. WHEN you consume these calories also makes a difference.
Our digestion and metabolism is more efficient in the earlier part of the day. By 7 p.m.or 8 p.m., we really aren’t digesting food so efficiently. And then, depending on what time we crawl into bed, our meal may not even be fully digested.
For more efficient weight loss, you want to make breakfast and lunch your larger meals. Dinner should be small – breakfast sized. But how to do this?
saladWhether you make lunch at home, bring it to work, order in, pick it up – you want to be thinking about something more than just a salad. A salad is a great lunch – but you need to add some healthy items that are going to fill you up – and keep you full. Beans, raw nuts, avocado, brown rice, healthy proteins such as wild fish or organic chicken, hummus, guacamole, olives – these are all great choices.
If it’s just a simple salad you are having, combine it with a bean or vegetable soup. Make sure the soup is vegan – and that way you will avoid any added butter or cream.
Instead of a sandwich, you can put whatever filling you would have, onto a salad or brown rice. Vegetables (steamed or sautéed) with brown rice, quinoa, or beans are also a great lunch.
If you eat a substantial lunch, you are setting yourself up to need a lighter dinner. Your portion should be breakfast, or lunch sized, but not what you would think of as dinner. A dinner portion should be smaller than your lunch.
sweet potatoExamples of healthy dinners include:
Baked sweet potato with steamed vegetables
Salad topped with beans
Hummus and raw vegetables
Quinoa or brown rice with steamed vegetables
Beans with steamed vegetables
Anything heavier you may be craving should come at breakfast or lunch. Changing our eating habits does take some time, and patience. You need to re-train your body to be more hungry in the earlier part of the day, and less hungry at night. If you eat less at night, you will wake up hungrier than usual. So this is a wonderful first step in the right direction!
Carol Anne Wasserman is a holistic nutritionist with a private practice in Manhattan specializing in weight loss. Visit www.GetHealthyWithCarol.com

5.30.2014

TOP 5 SNACKS FOR WEIGHT LOSS

When trying to lose weight, healthy snacks make all the difference.

Here are my TOP 5:

5. Carrots and hummus. Or just the carrots. Maybe it's 3 in the afternoon and you just need something to nosh on, but aren't feeling particularly hungry. Carrot sticks are great. And I'm not talking baby carrots - which really have no flavor. Whole carrots are sweet and delicious. Buy organic and rinse. No need to peel. When you peel a carrot many of the good nutrients get lost. And if you need a little something more - dip them in hummus - which is packed with protein and good quality fat.

4. Dark Chocolate. Women crave chocolate, and there's no reason to deprive yourself - even on a weight loss regimen. They key is to eat dark chocolate. It has less sugar, and with such a strong taste you will be satisfied with less. Stick with chocolate that has a cocoa content of 70% or higher.

3. TeaBecause sometimes you're not even hungry. People crave snacks around 3 or 4pm. This is when our blood sugar naturally drops. You may not even be hungry. Try having tea first - and see if that does the trick. My favorite teas for weight loss: green tea, peppermint, rooibus, twig, and chamomile.

2. Avocados and Raw Nuts. These foods contain good fats that fill you up and keep you full. When you eat enough fat you crave less high-fat junk food (think chips, fries, pizza....). A few nuts in the afternoon may also help you to have a smaller and lighter dinner.

1. Fresh Fruit. Keep fresh fruit with you at work. Apples and oranges are low-sugar and they store well. When you have fruit around, you will be less prone to visiting the snack machine and partaking in sweets and baked goods.

To be added to my monthly newsletter list or for more information on my weight loss program, visit www.GetHealthyWithCarol.com

In good health,

Carol

4.17.2014

Carol's Top 10 Weight Loss Tricks that Actually Work!!

Carol’s Top 10 Weight Loss Tricks that ACTUALLY WORK!

Despite the title of this article I don’t actually believe in weight loss tricks. When people try fad diets, they tend to lose weight, but then gain it right back. This is because fad diets are not sustainable. You may be able to follow a program for a few weeks, even a couple of months. Eventually though you get tired of what you’re eating, hungry, or a combination. And when you go back to your previous habits, the weight returns. People often gain back what they lost, plus some.

So instead of dieting, how about trying to eat healthier. Instead of giving up your favorite foods, start incorporating more vegetables into your daily regimen and see where that takes you. Often by eating more vegetables, you will start to crave healthier foods.

The following tricks are actually ways to help you eat healthier. Instead of telling you what you can’t have, I am going to tell you what you can have. Weight loss is not about deprivation. Restriction doesn’t work.
Eating well will get you healthy; and thin!

10. Eat breakfast. Here’s what happens when you don’t eat breakfast. By the time your first meal of the day comes around you’re starving. You overeat. Make the wrong choices. Your body is in starvation mode and craves fat; and anything else you can get your hands on. People who eat breakfast make healthier choices the rest of the day. They also eat smaller meals and snack less. If you think you are saving calories by skipping breakfast, you aren’t. You will make up for those lost calories later in the day. If you want to skip a meal, skip dinner, or snack-time.

9. Cut back on dairy. Whether your realize it or not, dairy is difficult to digest, and therefore probably hindering you from losing weight. If you are wondering why you are having trouble losing weight, cut back on dairy for a few weeks. You will most likely lose weight from this step alone. As an added benefit, the calcium in green vegetables and beans is more absorbable than the calcium in dairy products. So enjoy some broccoli and skip the cheese!

8. Make lunch your biggest meal. You digestion is more efficient in the morning and afternoon. As the day wears on, you have less time to digest your meals. If you eat a big dinner at 7 or 8pm and then go to bed a couple of hours later, chances are some of that food is going to sit with you all night. New scientific studies are showing that if you eat the same amount of calories, but ingest more of them in the earlier part of the day, you will lose weight. Let me say that again, you don’t have to cut calories to lose weight! Just eat more of those calories in the earlier part of the day.

7. Save the sweets until the cravings hits. Most people crave sweets at 3pm or 4pm. It’s the natural time when our blood sugar drops. We crave sweets to keep us awake. If you start the day off with something sweet, you will most likely want more sweets throughout the day. Hold off on that sweet taste for as long as possible.

6. Eat nuts! New scientific studies are showing that nuts help people lose weight. Nuts are high in good quality fats. Your body loves these fats. They get digested and used quickly. Nuts also fill you up and keep you full. That means when you have some good fat, you will eat less food throughout the day. Raw or dry roasted nuts are best for weight loss.

5. Enjoy dark chocolate. Most people, women especially, crave dark chocolate. If you aren’t a fan of chocolate don’t start eating it now. But if you are, have dark chocolate. 70% cocoa content or higher. This chocolate has less sugar. It also has a stronger flavor. You will be satisfied with less.

4. Take a walk. Besides being good for your heart, lungs, and burning extra calories, walking is great for other reasons. People who go for a walk feel healthier. When they come in from taking a walk (or exercising) they usually want to eat healthy and do other healthy things for their body, including drink more water. When you walk you increase your endorphins. These are our feel-good chemicals. Once you start walking you may not want to stop. Often people who give themselves time for a 10 minute walk, end up staying out much longer. Because it makes us feel so good!

3. Drink water. Sometimes when you feel hungry you are actually thirsty. Ever felt famished, then had a big glass of water and realized you weren’t hungry anymore? People who drink water throughout the day eat less and snack less.

2. Eat more fruit. Next time you crave candy or cookies in the afternoon, try some fruit instead. If you keep fresh cut fruit in the refrigerator where you can see it when you open the door or with you at work sitting on your desk, chances are you will reach for that as your snack instead of junk.

1. Eat more Vegetables! Have a vegetable with every meal. This is a joke. Sort of. Ideally that would be wonderful, but it’s not manageable for everyone. Instead have a vegetable with at least one meal per day. If you can do two meals, that’s even better! Vegetables fill you up. So if you get a side of broccoli with that chicken Parmigiana, chances are you will eat a little less of the chicken if you let yourself enjoy the broccoli. Vegetables also make you feel good. Not only do they make you healthy, they make you feel healthy. When you feel healthy you want to do other healthy things. Such as, taking a walk, drinking more water, eating fruit, and yes, eating even more vegetables. It’s a wonderful cycle. Get on the wagon!!

Carol Wasserman is a holistic nutritionist with a private practice in Manhattan, New York. She specializes in healthy weight loss. Visit her website at www.GetHealthyWithCarol.com.

4.10.2014

Brown Rice Saute with Shiitake Mushrooms, Scallions, and Green Peas


1 cup brown rice
2 cups water
2 to 3 tablespoons extra virgin olive oil
1 bunch scallions
15 fresh shiitake mushrooms
1 1/2 cups fresh or frozen green peas
1/4 cup chopped parsley

Combine rice and water in a pot with a tight fitting lid.

Bring to a boil over medium-high heat.

Once it boils, immediately reduce heat to lowest setting and cook for 45 minutes.

Meanwhile, wash scallions. Trim off hairy bottoms and discard. Thinly slice scallions. Use the ENTIRE scallion from root to tip.

Remove stems from mushrooms and discard. Roughly chop mushrooms.

Heat a large skillet over medium heat. Add oil. Add scallions and mushrooms. Add a pinch of sea salt. Saute for 5 minutes. Add peas (it's ok if they are frozen). Add another good pinch of salt and cook for 5 additional minutes. 

Remove from heat and stir in rice. Season with freshly ground black pepper and additional sea salt to taste (about 1/4 teaspoon or more). Garnish with the parsley.

Eat more veggies and whole grains and lose more weight.
Diets don't work, eating well does!

4.08.2014

Cleansing for Weight Loss - The Get Healthy With Carol Spring Newsletter


In spring our bodies tend to cleanse naturally. This is why people often get skin outbreaks, rashes, headaches, and more this time of year. I always get more calls in the spring for these types of ailments. Your body naturally wants to cleanse itself. It's also one of the best times of year to start a weight loss regimen. 

An easy way to cleanse is to have salads for lunch and/or dinner. Fresh, seasonal vegetables are one of the best ways to cleanse our bodies. In spring the liver is very active. Enjoying foods to support and help cleanse your liver can be very beneficial. Add the following to your meals to further assist your liver: avocado, asparagus, arugula, dandelion greens, garlic, beets, spinach, and lemons.

Instead of a bottled dressing which is loaded with sugar and poor quality oils, dress your salad with extra virgin olive oil and the juice from a lemon or lime. Add sea salt and freshly ground black pepper. 

Other healthful salad toppings include: wild salmon, olives, roasted red peppers, walnuts, pumpkin seeds, almonds, tofu, grated carrots and beets, blanched string beans, basil, cilantro, black beans, garbanzo beans, hummus, and quinoa.

Please see my latest blog post on Spring Salad. I have also posted a Raw and Vegan Chocolate Tart that is sweetened only with dates.

                                             Inline image 2  

Immerse yourself in my program this spring. Come for a consultation, cooking lesson, coaching, and daily support. Reach your goals! 

In health,

Carol

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4.02.2014

Red and Tan Quinoa Salad with Blueberries, Carrots, Celery, and Cilantro


1/2 cup red quinoa
1/2 cup tan quinoa
2 teaspoons mustard
Juice from 1 small lemon or lime 
1 tablespoon extra virgin olive oil
¼ teaspoon sea salt, plus more to taste
1 cup blueberries
1 carrot, diced
1 stalk celery, chopped
1/2 cup cilantro stems and leaves, chopped


Rinse quinoa well in a fine mesh strainer. Add to a pot with 1 ½ cups water and a pinch of sea salt. Bring to a boil. Cover, reduce heat, and simmer for 15 minutes, or until all of the water is absorbed.

Transfer cooked quinoa to a large bowl. Let cool for 1 hour. (The cooling is important. If you start mixing things into the quinoa before it cools it will turn mushy)

Add mustard, lemon juice, olive oil and sea salt to quinoa and stir to coat.

Taste and add more seasoning if needed.

Add the remaining ingredients and stir well.

By Carol Anne Wasserman
and for more healthy easy recipes, www.GetHealthyWithCarol.blogspot.com