I have a few patients who are into their 4th week of my Wellness Program. Every single one of them has lost some inches and pounds and through various lifestyle modifications, they are enjoying new and exciting food groups and have traded in 'bad breakfasts, lunches and dinners' for delicious, low fat and seriously healthy fun meals. They still have their 'cheat meals' once per week and are not feeling deprived of any food group.
So, how do you make something that's going great even better?
PORTION CONTROL WITHOUT PAIN.
It's easier than you think.
Here's Your Healthy Tip of the Day: When you are at the market and you purchase an 8oz piece of chicken breast (or meat or fish), have the butcher cut it in half or do this yourself when you arrive home. Immediately freeze or refrigerate one half of the breast and cook the remaining half for your dinner. If you are cooking for 2 people, when the breast is done, cut the chicken into nice slices and serve it on a nice salad or with a plate of mixed vegetables. You'll be satisfied with 4oz of lean protein and you'll be having a great dinner. If you go out to a restaurant for dinner with a friend, split your appetizer, salad and main entree. Every dining establishment is quite used to accomodating its clientele in this manner (since 80% of us are watching our figures). You'll have a beautiful meal, proper portions and really enjoy yourselves. If you are dining alone, ask for a half portion on your plate and a doggie bag for the other half. In this manner, you won't be tempted to overeat. When it comes to pastas, think fist-size. Push what is fist-size to one side of your plate, enjoy it and have the remaining food packed to go with you. Try this simple technique for a few weeks and see what happens!!
Showing posts with label dash diet. Show all posts
Showing posts with label dash diet. Show all posts
Wednesday, March 2, 2011
Thursday, February 17, 2011
Diets That Will Help With Hypertension
EveryDay Health posted this on their blog about the various diets out there that address hypertension:
Here's Your Healthy Tip of the Day: If you suffer from hypertension, please consult with your health care professional before embarking on any dietary change. Read about the following diets; it's interesting and you might just decide that modifications in your own daily diet could make a big difference in your well being:
"...DASH (Dietary Approaches to Stop Hypertension). A plan devised by the National Heart, Lung and Blood Institute (NHLBI), DASH emphasizes eating more fruits, vegetables, whole grains, and low-fat or non-fat dairy products and lesser amounts of meat, fish, poultry, and sugars. It suggests limiting salt intake to 2,300 milligrams (mgs) a day, or even better, to 1,500 mgs. “The DASH diet is the only diet that has scientific data to prove that it lowers blood pressure,” says Caroline M. Apovian, MD, FACP, FACN, director of the Center for Nutrition and Weight Management at Boston Medical Center. “We don’t know why it works, but we assume it is the combination of a diet of low-fat dairy and lean protein and one that is rich in fruits and vegetables that is somehow important.” It is thought that the protein, fiber, and minerals (potassium, calcium, magnesium) in these nutrient-rich foods play a role in lowering blood pressure. Reducing sodium intake is also beneficial.
Mediterranean Diet. Like DASH, the Mediterranean Diet includes healthy amounts of fruits, vegetables, fish, whole grains, and nuts, and limits red meats to avoid unhealthy fats. It encourages the use of monounsaturated fats (mainly olive oil) in cooking, which is traditional among people of the Mediterranean region. This diet focuses on the types of fat (healthy fats) consumed rather than the amount of fat. It also includes red wine in moderation — no more than a glass a day. “The Mediterranean Diet is recognized for its role in reducing cardiovascular risk factors, one of which is high blood pressure,” says Andrea Frank, RD, LDN, a registered dietitian at Mount Sinai Hospital in Chicago.
The Ornish Diet. Developed by Dean Ornish, MD, this diet is an extremely low-fat, high-fiber, vegetarian diet. Less than 10 percent of calories should come from fat. Some research suggests that the Ornish Diet can lower cardiovascular risk factors such as high blood pressure, Frank says, “but any diet that eliminates food groups may be difficult to adhere to and thus may not be ideal for everyone.”
The South Beach Diet. Started by South Beach, Florida preventive cardiologist Arthur Agatston, MD, this diet is divided into three phases. Phase one restricts certain types of sugars and carbohydrates, fruits, and some higher-glycemic vegetables. During phase two, you continue with the restrictions from phase one but gradually add whole grains and fruits back into your meal plan. Phase three begins once a healthy weight is achieved and the focus is on maintaining your new weight for life. Frank’s opinion of the South Beach Diet is the same as of the Ornish Diet: It may have some heart-healthy benefits but it is difficult to stick to, especially for life..."
Courtesy: EveryDay Health http://www.everydayhealth.com/hypertension/understanding/diets-that-help-control-blood-pressure.aspx?xid=nl_EverydayHealthHeartHealth_20110217
Here's Your Healthy Tip of the Day: If you suffer from hypertension, please consult with your health care professional before embarking on any dietary change. Read about the following diets; it's interesting and you might just decide that modifications in your own daily diet could make a big difference in your well being:
"...DASH (Dietary Approaches to Stop Hypertension). A plan devised by the National Heart, Lung and Blood Institute (NHLBI), DASH emphasizes eating more fruits, vegetables, whole grains, and low-fat or non-fat dairy products and lesser amounts of meat, fish, poultry, and sugars. It suggests limiting salt intake to 2,300 milligrams (mgs) a day, or even better, to 1,500 mgs. “The DASH diet is the only diet that has scientific data to prove that it lowers blood pressure,” says Caroline M. Apovian, MD, FACP, FACN, director of the Center for Nutrition and Weight Management at Boston Medical Center. “We don’t know why it works, but we assume it is the combination of a diet of low-fat dairy and lean protein and one that is rich in fruits and vegetables that is somehow important.” It is thought that the protein, fiber, and minerals (potassium, calcium, magnesium) in these nutrient-rich foods play a role in lowering blood pressure. Reducing sodium intake is also beneficial.
Mediterranean Diet. Like DASH, the Mediterranean Diet includes healthy amounts of fruits, vegetables, fish, whole grains, and nuts, and limits red meats to avoid unhealthy fats. It encourages the use of monounsaturated fats (mainly olive oil) in cooking, which is traditional among people of the Mediterranean region. This diet focuses on the types of fat (healthy fats) consumed rather than the amount of fat. It also includes red wine in moderation — no more than a glass a day. “The Mediterranean Diet is recognized for its role in reducing cardiovascular risk factors, one of which is high blood pressure,” says Andrea Frank, RD, LDN, a registered dietitian at Mount Sinai Hospital in Chicago.
The Ornish Diet. Developed by Dean Ornish, MD, this diet is an extremely low-fat, high-fiber, vegetarian diet. Less than 10 percent of calories should come from fat. Some research suggests that the Ornish Diet can lower cardiovascular risk factors such as high blood pressure, Frank says, “but any diet that eliminates food groups may be difficult to adhere to and thus may not be ideal for everyone.”
The South Beach Diet. Started by South Beach, Florida preventive cardiologist Arthur Agatston, MD, this diet is divided into three phases. Phase one restricts certain types of sugars and carbohydrates, fruits, and some higher-glycemic vegetables. During phase two, you continue with the restrictions from phase one but gradually add whole grains and fruits back into your meal plan. Phase three begins once a healthy weight is achieved and the focus is on maintaining your new weight for life. Frank’s opinion of the South Beach Diet is the same as of the Ornish Diet: It may have some heart-healthy benefits but it is difficult to stick to, especially for life..."
Courtesy: EveryDay Health http://www.everydayhealth.com/hypertension/understanding/diets-that-help-control-blood-pressure.aspx?xid=nl_EverydayHealthHeartHealth_20110217
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