tomato, sliced or chopped
zucchini, squash &/or eggplant,
vidalia onion, thinly sliced
olive oil cooking spray
goat or mozzarella cheese
1. Preheat grill or broiler
2. Slice tomato & eggplant, lightly salt & drain on rack (15 mins), pat dry
3. Spray squash, eggplant & onions with cooking spray; season s&p
4. Grill or broil squashes & eggplant (2-4 mins), set aside
5. Spray both sides naan bread with cooking spray. Broil or grill 1-2 mins per side
6. Spread naan with pesto, top with grilled vegetables, tomatoes & cheese
7. Grill or broil 2-4 mins, until cheese melts
Note: sub Udi’s Gluten Free Pizza Crust
I recently came across this article on a popular fitness blog. I almost immediately dismissed the article as another piece telling the reader they are eating too may calories, not fasting enough, not burning enough calories, etc, etc. I was pleasantly surprised that this was not the case. It is not a topic that is often discussed when talking about weight loss, but “too much” dietary restriction is often the culprit when weight loss fails.
Metabolism 101 is that the body will go into starvation mode and store what food it does get when it’s not being fed. I see this often when working with college students who believe extreme calorie restriction is the answer to their weight problems. We all know calorie restriction can be a slippery slope, so what is the best approach? As the author states, eating enough calories to keep you satiated, but enough to create a calorie deficient that results in a 1 to 2 pound weight loss per week. It’s not a glamorous recommendation or a magic bullet, but one that is proven to work.
“Bikini season” is now in full force. I will admit giving into this phenomenon by purchasing a DVD that claims to have your body bikini ready in one week. Full disclaimer, I do not buy into this marketing ploy, I just happen to be a fan of this fitness person’s exercise regimen As I sweat through the vigorous workout and listen to her drone on about getting bikini ready, I do wonder how many people actually believe this work out will result in bikini worthy abs. Realistically, working out for a week will not result in Olympic style abs, but that doesn’t mean you should give up exercise and healthy eating all together. Establishing long-term healthy lifestyle behaviors will enable you to enjoy food and meet your health & wellness goals.
A few healthy eating tips courtesy of appforhealth:
- Reduce overall calories to promote fat loss. Excess fat is quickly mobilized from the middle, so you’ll quickly see changes to your mid-section, if you lose just a few pounds.
- Reduce or eliminate nutrient-poor carbohydrates (read: candy, soda, baked goods). Simple sugars cause rapid rises in blood sugar and have been linked to excess belly fat. To know the 46+ names food manufacturers use for sugars in their product, use this tool.
- Keep saturated fat to recommended levels (7-10% of total calories) Again, saturated fat has been shown to be linked to larger waistlines, so eat more poly and monounsaturated fats in place of foods rich in sat fats.
- Avoid man-made trans fats, which are still in many foods. To tell if a processed food contains trans fats, look for partially-hydrogenated oil in the ingredient list.
- Eat more whole grains, fruits and vegetables. Diets rich in these foods are consistently associated with smaller waistlines.
- Enjoy nonfat or lowfat plain Greek yogurt. Yogurt may help whittle your middle and the beneficial probiotics may help alter your gut bacteria to keep your GI tract healthy.
½c fresh lime juice
3 T honey
1 t cumin
2 cloves garlic
1 t sea salt & black pepper
½ c olive oil
1 head romaine, chopped ½” pieces
½ ea red & orange pepper, ¼“ dice
½ med red onion, diced in ¼” pieces
½ med jicama, peeled & ¼” dice
1med zucchini, ¼” dice
4 med tomatoes, seeded & ¼” dice
3 c corn kernels, fresh, grilled (or frozen)
1 can black beans, drained & rinsed
½ c cilantro, finely chopped
tortilla strips, crispy
1. mix lime juice, honey, cumin, garlic, s&p, whisk in oil
1. combine all vegetables, toss with dressing, top with tortilla chips