We made this at my cooking class last Saturday and it was a big hit. I wrote the recipe for cooking everything together in a wok, but I actually browned the chicken in a skillet and added the ginger and garlic to that. It works well either way.
My daughter, Theodora, chopped all the vegetables and stirred together the sauce before class. That’s most of the work; the cooking only takes a few minutes. We just warmed up some brown rice I had cooked the day before to complete the meal.
To save time at home, cut the veggies and prepare the sauce ingredients a day or more ahead. (A good chore for a teenager That way you can have a fantastic meal within minutes when you want it.(more…)
Motivation is all about knowing what’s important to you. Is it your health and longevity? Is it how good you look? Is it the way you feel? If you can’t find powerful motivators for losing weight, food will continue to have greater attraction than your desire to reduce your size.
There are a few key questions you need to ask: What do I want and why? And what am I willing to do to get it? It’s best to write your answers down - that way you have something to review whenever your resolve starts wavering.
What Do I Really Want?
Of course you want to lose weight, but be more specific. How much do you want to lose? Do you want to become more fit? Do you want improvement in your social life or relationships? Are your goals realistic and achievable?
Think about what’s most important to you and get an idea of what losing weight really means for your life. Knowing where you’re headed and why will help you stay focused.
Now, write it all down. List the things you want that relate to weight loss and health improvement.(more…)
It’s important to recognize and prepare psychologically for the stages of motivation.
At first you’re full of enthusiasm and that’s great. Unfortunately, this initial zeal tends to wane after a week or so.
Now comes the trial and error stage. You need to try out various strategies for taking in less calories while burning more to find out what works best in your case. You’ll experience successes and failures. Maintain your determination and consider it a learning process. Bouncing back from setbacks is absolutely essential for success.
At this time, motivation can begin to ebb. It may sometimes look too hard and you may wonder if it’s really worth it. Temptation to give up can become intense.
When you feel your motivation slipping, don’t delay; enlist the aid of others for support and encouragement. It’s vital to have a group or at least one person that will hold you accountable and be there to encourage you when the going gets tough.(more…)
Employ these strategies that have been found to be the winning formulas of those in the National Weight Control Registry. The NWCR is the largest investigation of long-term, successful weight loss ever conducted. The registry has been tracking approximately 5,000 people since 1994.
1. The written word
Recording everything you put in your mouth will increase personal accountability and reveal problem areas. Adding in how you felt at each time you ate is helpful for discerning patterns of emotional eating.
2. Plan all eating ahead of time.
It’s crucial to have quick, tasty food at hand whenever you get hungry so that you aren’t faced with nothing but a selection of poor choices. Weekly planning, purchasing, and preparation is essential for success at eating healthy on a consistent basis.
3. Pay attention to portions.
Go heavy on low-calorie, highly nutritive fruits and vegetables, making them 50% of your meals. Let whole grains and lean protein make up the remainder. No foods must be forbidden, but indulgences in high-calorie goodies need to be small and infrequent.(more…)
There currently is a growing trend for calorie disclosure of menu items. However, you can’t trust that these are accurate. A report on the lack of accuracy in restaurant calorie counts is in this month’s issue of the Journal of the American Dietetic Association and comes from research done at Tufts University .
Here are some of the findings:
An order of Szechuan-style asparagus from P.F. Chang’s, which was listed at 260 calories, actually contained 558. And the Taco Bell Chicken Taco Salad, listed as 326 calories, was actually 607 calories!
In some cases, serving size is the culprit. A side order of grits from Denny’s is listed at 86 calories. However, the 262-gram serving delivered to patrons is twice as large as the 113-gram serving on the menu. Total calories: 258.
Another problem is that low-calorie entrees often come with high-calorie side dishes that aren’t included in the counts for the dish. For example, the petite sirloin steak served at Ruby Tuesday’s is slightly under the posted calorie count of 271. However, it’s accompanied by broccoli and a baked potato, which add another 667 calories.
Consumers can expect restaurateurs to err on the side of lower calories and neglect to mention anything that could discourage buying. Just like it’s necessary to scrutinize labels in the grocery store to avoid harmful substances, a little detective work whenever you eat out is a good preventive health measure.
According to USC’s Dr. Vincent Fortanasce, although stress can greatly increase your risk for AD, simple daily tools can reduce levels of the harmful stress hormone, cortisol which accelerates cognitive decline.
Conquer stress with these techniques: a) Breathe! Stress alters breathing rates and impacts brain oxygen levels. Turn off the stress response with slow, deep, abdominal breathing. From momentary inhale, hold, and exhale sequences to guided group exercises, controlled breathing is powerful and simple. b) Daily relaxation activities - Walking, tai chi, yoga, bicycling or other forms of relaxing exercise can aid greatly in keeping stress hormones under control. c) Stay connected - We are social beings and the most connected fare better on tests of memory and cognition. Developing a strong support system through family, friends, groups, clubs, and activities improves mental state and slows decline. d) Nourish inner peace - There exists a strong mind-body connection and studies associate spiritual activities with better cognitive aging. Regular meditation, prayer, reflection, and religious practice aid in reducing stress.(more…)
Numerous studies show that dieting is not correlated with lasting weight control. In fact, the reverse is frequently seen and chronic dieters typically experience a gradual weight gain over years. There are a number of reasons for this and if you struggle with weight control, here are some important tips for success.
Avoid Excessive Strictness
By labeling foods “bad” and insisting on complete avoidance, we can end up making them irresistible. When we finally give in, overindulgence is a real possibility.
The guilt aftermath can trigger a binge which includes every forbidden food we can find. Later, filled with regret, we vow to control ourselves. As this cycle repeats, weight control is impossible and pounds increase.
Don’t Diet
Dieting causes us to stop listening to our bodies. We eat when, what, and how much the diet instructs. Without those edicts, many overweight adults feel almost panicked and at sea over what to eat.
They need to re-establish the sensitivity regarding when and how to nurture themselves with food. If the focus is on healthy choices and paying attention to natural cues of hunger and satiety, appropriate eating can gradually become the norm.(more…)
It’s often difficult to find quick, healthy food that’s reasonably priced. Fast food is chosen by most, but a habit of calorie-dense, nutrient-poor dining has been conclusively shown to promote weight gain and many forms of chronic disease.
People who plan healthy meals and snacks have more energy, don’t get sick as much, weigh less, look more attractive, and have more fun than those who don’t. Are those enough reasons to pack your lunch?(more…)
Follow these tips for daily meals and exercise and you’ll have something far better than standard health insurance. You won’t likely need your doctor for anything more than yearly checkups to hear how healthy you are!
1. Vegetables: 2 1/2 or more cups a day (may include legumes) 2. Legumes: 3 or more servings of lentils, peas, peanuts, soy products, or beans daily
3. Fruit: 3 or more each day
4. Whole grains: 3 or more servings daily(more…)
Eating nuts five or more times a week can reduce your risk of heart attack by a whopping 60%. And believe it or not, studies reveal that people who eat more nuts are generally thinner. They also have lower levels of LDL cholesterol and stronger bones. A new study even links eating nuts to a lower risk for cancer and inflammation.
Cancer Protective
In a study reported in the March, 2008 edition of the journal Blood, researchers found that anacardic acid in cashews has a significant effect on the modulation of signaling pathways in cancer promotion. They conclude anacardic acid helps prevent cancer and has therapeutic value.(more…)
That way you can have a fantastic meal within minutes when you want it. (more…)
Motivation is all about knowing what’s important to you. Is it your health and longevity? Is it how good you look? Is it the way you feel? If you can’t find powerful motivators for losing weight, food will continue to have greater attraction than your desire to reduce your size.
Employ these strategies that have been found to be the winning formulas of those in the National Weight Control Registry. The NWCR is the largest investigation of long-term, successful weight loss ever conducted. The registry has been tracking approximately 5,000 people since 1994.
There currently is a growing trend for calorie disclosure of menu items. However, you can’t trust that these are accurate. A 
5. Stress Management
Numerous studies show that dieting is not correlated with lasting weight control. In fact, the reverse is frequently seen and chronic dieters typically experience a gradual weight gain over years. There are a number of reasons for this and if you struggle with weight control, here are some important tips for success.
It’s often difficult to find quick, healthy food that’s reasonably priced. Fast food is chosen by most, but a habit of calorie-dense, nutrient-poor dining has been conclusively shown to promote weight gain and many forms of chronic disease.
Follow these tips for daily meals and exercise and you’ll have something far better than standard health insurance. You won’t likely need your doctor for anything more than yearly checkups to hear how healthy you are!
Eating nuts five or more times a week can reduce your risk of heart attack by a whopping 60%. And believe it or not, studies reveal that people who eat more nuts are generally thinner. They also have lower levels of LDL cholesterol and stronger bones. A new study even links eating nuts to a lower risk for cancer and inflammation.
