Archive for Weight Control

The Skinny Rules

Bob Harper from the hit NBC show The Biggest Loser has recently written a cookbook called The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin.  In this book, he talks about the importance of reading food labels and eating the correct portion sizes.  Harper says it’s also important to make at least 10 meals at home every week.

What’s in

  • Lots of water at each meal; a real breakfast, such as oatmeal, eggs or plain Greek yogurt, doctored up with berries and nuts; apples and berries every day, along with other fibrous fruits such as Asian pears, in certain quantities; protein at every meal and lots of fiber; and unlimited amounts of certain vegetables-though they must be prepared correctly (favorites are kale and broccoli)

What’s important

  • Learn to read food labels; stop guessing about portion sizes; have a meatless day each week; make at least 10 meals a week at home; cut off eating three hours before bed; sleep right; and, thankfully, allow yourself a splurge meal once a week.

Luckily, freschef meals already contain correct portion sizes for your body and are nutritionally balanced.  Spend less time counting calories and more time enjoying your meals, while achieving your heath goals.


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Fitness For The Holidays

It’s that magical time of year again- the tree is up, the stockings are hung, and you’ve said goodbye to your skinny jeans for the holidays.  With all the parties and baking crammed into December festivities, it’s easy to put on a few extra pounds. Fortunately, we have compiled a few tips to make staying in shape for the holidays easy, too!

  • Keep up with your regular exercise routine. It will help you burn those extra calories you consumed at last night’s party.
  • Never go to a party hungry. Having a healthy snack before you go will make it easier to resist overeating.
  • Eat slowly. It takes about 20 minutes for your body to realize you’re full- and by that time, you’ve already had second helpings. Slow down and enjoy each bite.
  • Eat protein. It makes you feel full. An extra helping of Christmas Turkey will curb your desire for extra pie for dessert.
  • Try new recipes.  Use ingredients that are low in fat and sugar.
  • Easy does it on the drinking. Alcohol is high in empty calories and drinks can add up fast. Set your limit before over-indulging.
  • Make good decisions. Let’s face it- you’re going to eat the pie. Pumpkin pie is generally a better for you than pecan pie, and once slice is better for you than two.
  • Be a cautious cook.  Good cooks always sample as they go… but do you really need to sample a handful of marshmallows for the sweet potato casserole.


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Fill up Faster with Beans

Remember the sing-song “beans, beans the magical fruit, the more you eat the more you…well you know the ending, but in some ways beans are a bit magical. They are a super and natural weight loss and weight maintenance tool. 

Unfortunately many weight loss websites and diet sources tell people to eat less carbohydrates and starchy vegetables. Beans are often described as starchy and carbohydrate dense; however, they deserve more respect given their rich source of protein, soluble fiber and forms of resistant starches.

How do these bean qualities weigh in for losing pounds? Protein is a very filling  macronutrient plus it offers protein without any of the saturated fats found in animal-based proteins. Soluble fiber is a type of carbohydrate that does not digestible efficiently or completely. This means that beans take longer to breakdown and to empty from the stomach. Because of this effect, you feel fuller for a longer period of time when you consume beans. This slower digestion process also helps control blood glucose levels.

Beans also include resistant starches which the body does not completely digest as carbohydrates. Instead, these resistant starches ferment in the colon and support the “friendly flora” bacteria which support your immune system and are linked to lower colon cancer risks and reduced cholesterol levels. This fermenting can cause “magical sounds”, but usually the more often you eat beans, the quieter the fermentation. Because resistant starches are not completely digested, your calorie intake for them is a bit lower than the calories from eating refined or low-fiber carbohydrates.

Eating resistant starches may not sound very appetizing, but you can CHILI_piceasily include them in your diet by eating freschef black bean turkey chili. You could also eat more beans by sprinkling them over salads or making bean dips. So whether you are interested in maintaining or losing weight, try including more of these magical fruits in your diet and get the healthful side benefits as well.  


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