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

If you enjoyed this newsletter please forward it to your family and friends.

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

3.26.2014

Why Your Weight Loss Strategy May Be Wrong

Weight Loss Isn’t Easy – Tips From an Expert

Weight loss isn’t easy. What works for one person may not (and often doesn’t!) work for someone else. In addition, weight loss is not always calories in, calories out. What also needs to be taken into account is how certain foods react with our bodies. Here is a great example of this.

I have been working with a client who ate yogurt every day for years. Her weight loss efforts were not working which is why she came to me. Instead of yogurt and fruit for breakfast I suggested oatmeal. She began eating oatmeal 3 to 4 days per week and lost 10 pounds rather quickly. We soon worked up to oatmeal every day and my client lost even more weight.

The oatmeal has more carbohydrates than yogurt and more calories too. So how is this weight loss even possible?!

Though there were no clear-cut outward signs, my client was not digesting dairy well. Though she had no digestive discomfort when she ate dairy, those stubborn pounds she carried around for years finally started to come off when she stopped eating dairy.

What helped her further was the fiber in the oatmeal was keeping her fuller for a longer period of time than the yogurt, so she was able to have a smaller (and healthier) lunch. And although she was previously snacking every day, after switching to oatmeal she was soon snacking only on occasion.

Though this method worked for this client, I have another for whom oatmeal was causing problems. My next client came to me with digestive discomfort. She told me she had irritable bowel symptoms and was experiencing gas, bloating, stomach pain, constipation, and diarrhea. In addition to this she wanted to lose weight. She had over 50 pounds to lose.

eggs

This client was eating oatmeal every day for breakfast and not feeling well during various parts of the day. Oats are filled with antioxidants and fiber. They also have the ability to latch on to cholesterol and pull it out of the body. Oatmeal is really good for you. But that doesn’t mean it’s good for everyone. I discovered that this client was not digesting the oatmeal well. We switched to eggs and fruit in the morning instead. After a few weeks, in addition to losing weight, her digestive problems improved dramatically.

She kept with the plan, continued working with me to increase her consumption of fruits and vegetables, and months later she was 50 pounds lighter. It’s been over a year and she has kept off the weight and no longer has digestive discomfort.

yogurt

I have many clients who lose weight by going semi-gluten free. People often think it’s all or nothing when it comes to weight loss. The misconception is that if you don’t go on a diet and do everything perfectly you can’t, or won’t, lose weight. And this isn’t the case! Which brings me to semi-gluten free.

I met with a client who wasn’t eating a lot of bread, cookies, pasta or flour products (all of which contain gluten) but they were in her diet during various parts of the day. This client had about 15 pounds to lose. I put her on a modified plan, where for most of the week she didn’t have gluten, and then 1 or 2 days she could have some, if she wanted.

Even though this client wasn’t eating perfectly all day, every day, she was enjoying more healthier foods, and so was still able to lose weight. Small changes often make big differences!

chocolate

My last story is about the woman whose diet was perfect every day until around 4pm, at which point her sugar cravings overcame her. She wanted to lose close to 30 pounds, but no matter how hard she tried, most days around 4pm she succumbed to cookies, candy, or some type of sweet. The main problem was the sweets in her office – there was often a party or celebration. And when there wasn’t she used the snack machine and bought a candy bar or cookies.

Instead of telling her she couldn’t have sweets, I asked her to bring some healthy and natural sweets to her office, to store in her desk drawer. We portioned out raisins and almonds, dried apricots and walnuts, 70% dark chocolate and peanuts. I also asked her to bring peppermint tea bags and apples. Around 4pm when her cravings hit she was able to enjoy these healthy options which satisfied her enough that most days she didn’t need the free cupcakes or a trip to the candy machine.

Since my client was eating less sugar and healthier snacks she began to lose weight. After a few weeks, her sugar cravings even subsided and she was enjoying fresh fruit and occasionally some nuts for her afternoon snacks. She tells me she feels “worlds better” now that she doesn’t have the sugar cravings. Her sleep and moods have improved dramatically. We are still working together and as of this date she has lost 27 pounds so far.

Yes weight loss is tricky. And what works for your neighbor might not work for you. It’s important to listen to your body. If some type of food doesn’t make you feel well, it’s probably a good idea to stay away from it. Telling yourself you are “giving up” a certain food or food category usually doesn’t work in the long run. Neither does willing yourself to eat less. Make better food choices, and in this way, you will become healthier – and most likely lose weight in the process.

Carol Wasserman is a certified holistic nutritionist with a private practice in Manhattan, New York. She specializes in weight loss. Visit her website at Get Healthy with Carol

3.25.2014

Spring Salad with Red Onion, Radish, Cucumber and a Tuna Scoop


This a colorful salad perfect for spring! I topped this one with a scoop of tuna made with chopped red onion and celery.

Often I will sear some tofu and top my salad with that. Avocado or a can of chickpeas are also good options. Smoked salmon is great too. The possibilities are endless.

A salad with protein or a healthy fat such as avocado is a healthy lunch and perfect for weight loss. 

Instead of bottled dressing use extra virgin olive oil and lemon or lime juice. A pinch of salt and freshly ground black pepper. 

Spice it up with raw walnuts or almonds, olives, roasted red peppers, chopped apple, grated carrots, black beans, quinoa, or hummus.

Weight Loss Made Easier www.GetHealthyWithCarol.com

3.21.2014

Raw and Vegan Chocolate Tart

Raw and Vegan Chocolate Tart

This is a super healthy and decadent raw dessert. Most raw desserts are loaded with agave or honey. This tart uses only dates for sweetening. It tastes amazing, while still being good for you.

You can use this recipe for brownies by pressing the mixture into a square pan lined with parchment. Let it set for at least 6 hours, and then cut into squares. 

If you would like a private and personalized cooking lesson, please contact me for more information! 

1 teaspoon extra virgin olive or coconut oil
6 tablespoons unsweetened shredded coconut
20 Medjedol dates, pits removed and discarded
¾ cup raw almonds or blanched hazelnuts
1 cup raw walnuts or pecans
1 teaspoon pure vanilla extract
1/8 teaspoon sea salt
½ cup raw cacao powder
1 Tablespoon water

Grease a pie plate with the oil. Add 3 tablespoons of the shredded coconut. Gently shake pie plate to disperse the coconut. Set aside.

Add 10 dates to a standard sized food processor and pulse 4 times.

Add the rest of the ingredients, including the remaining 10 dates and 3 tablespoons shredded coconut to the food processor. Pulse until everything is fully combined – about 60 seconds.

Transfer to the prepared pie plate. Gently press and smooth batter.

Cover and refrigerate for at least 6 hours, or up to 1 week.

Optional to invert before serving and sprinkle with extra shredded coconut.

Recipe by Carol Wasserman