Superbowl-Worthy Guacamole: A Step-by-Step Pictorial Guide
- At February 05, 2012
- By Katherine
- In News, Recipes
0
Excerpted from “Diet Simple”
A favorite dish for the Superbowl! Add Traditional Salsa Fresca to the mix or serve it alongside. Guacamole is also terrific on a sandwich, on Swedish hard bread with gravlax, and as a dip with vegetables.
Serves 12
Ingredients:
2 Avocados
1/2 Cup Chopped Fresh Cilantro (optional)
1 -2 Tablespoons Lime Juice
1/4 teaspoons salt
Ground Pepper to taste
Instructions:
Cut Avocados in half lengthwise.
Scoop out the avocado meat.
Mash with a fork.
Fold in chopped cilantro (optional).
Mix in salt, ground pepper, lime juice, and VOILA!
Nutritional Information Per Serving: 70 calories, 1 g fat, 0 g sat fat, 12 g carbohydrate, 4 g fiber, 4 g protein
Superbowl-Worthy Traditional Mexican Salsa Fresca: A Step-by-Step Pictorial Guide
- At February 05, 2012
- By Katherine
- In News, Recipes
- 0
Superbowl-Worthy Traditional Mexican Salsa Fresca: A Step-by-Step Pictorial Guide
(excerpted from Diet Simple)
My fresh salsa is inspired by my Aunt Betse, who spends most of her days in San Miguel de Allende, Mexico, carrying on the tradition of my Grandfather who studied art there in the 1950s and 60s. Aunt Betse started making fresh salsa before Americans knew about it – decades ago. My salsa is a variation of hers. Use it as a dip or accompaniment at your next party. It goes fast, so make plenty! You can also use it in scrambled eggs, tortillas, or as a marinate or dressing. Throw it in plain yogurt or a mashed avocado as a dip. My measurements are the proportions I prefer, but you can vary any of the the ingredients depending on your preferences.
Serves 22
Ingredients:
1 large onion, diced (about 1/2 pound)
2 pounds fresh tomatoes, peeled, seeded, and chopped (start with about 3-1/2 pounds)
2 – 4 Jalapeno Peppers (1 – 2 ounces)
3/4 cup chopped fresh Cilantro
Ground pepper, to taste
1/2 teaspoon salt, or to taste
3 – 4 Tablespoons fresh lime juice (1 – 2 limes)
Peel the tomatoes, if you wish (I don’t always peel them), by dropping in simmering water for 10 seconds, pulling out with a fork, waiting until cool, then peel. Seed them if you’d like your salsa less watery, but this is also an optional step.With a sharp knife, chop the tomatoes.
Chop the onions and add to the tomatoes.
After removing the firey hot seeds, finely chop the jalapeno peppers and add to the mixture.
Chop the cilantro and add to mixture.
Add ground pepper and salt.
Squeeze the lime juice into the mixture and VOILA!
Nutrition Information per serving: 20 calories, 0 grams fat, 5 g carbohydrate, 1 g fiber, 1 g protein, 54 mg sodium
Super Bowl Chili with Fresh Salsa and Guacamole
- At February 04, 2012
- By Katherine
- In News, Recipes
- 0
Let’s watch some FOOTBALL! And, eat some delicious and spicy chili, salsa, guac and chips – the perfect SUPERBOWL FOODS.
They taste so good, no one will know they’re healthy. It’s called: THE “STEALTHY” HEALTHY SUPERBOWL PARTY!
Most guys I know love to watch football – even some gals. Left to their own devices, though, the food of choice may be chips, dogs, or other junk food. Here’s a way to go on the defense and tackle those calorie-laden, beer-belly-creating, artery-clogging snacks…
PIZZA, FOOT-LONG SUBS, SAUSAGES, FRIED AND BATTERED WINGS (150 calories each!) – they’re all popular sports-watching snacks. It’s what’s easy- and people are used to them. But I’ve found that when you serve healthy, tasty alternatives, they’re just as happy – just don’t announce it to everyone! In fact, words like “healthy” or “diet” are a huge turn-off for anyone – at any age – who loves good food. “Delicious!” is much more inviting. No one will know the difference, I promise! My experience is that your football lovers (uh, fanatics) will love these “stealthy, healthy” foods…
“Katherine’s Chili Non Carne” is an all-around favorite. Serve it with whole grain chips (yes, they’re fine this one time!), and add a few more bowls for dipping of Nonfat Greek Yogurt: NO ONE will know it isn’t sour cream, I swear! Fill other bowls with “Katherine’s Fresh Salsa” and “Guacamole.”
Grill beef or pork tenderloin, either as a roast or cut up on skewers, grill or broil veggies such as mushrooms, peppers, potatoes, eggplant… Make them crunchy on the outside and soft on the inside. They’ll taste as good as french fries – and this is coming from a french fry lover (yes, I must admit)!
What’s not to love? The Washingtonian agrees!
Katherine’s Chile Non-Carne
(excerpted from Diet Simple)
Try making this recipe a day ahead of time so the flavors and textures have a time to develop. I love this simple, quick chili recipe. It’s meatless but you don’t miss the meat because it’s so flavorful. You should use the amount of garlic or chili powder that appeals to you. I like it hot and spicy! I double the recipe, using a whole pound of dried black beans, so I have plenty for the week. I use this dish as a lunch or dinner alongside a green salad. I also serve it at parties as a dip next to my fresh tomato salsa, nonfat Greek yogurt, and guacamole. It’s perfect rolled up in a tortilla or stuffed in a taco with some reduced fat cheese. Great for informal super bowl or Halloween parties.
Serves 4
1 Tbsp Olive or Canola Oil, or more
1 Large Onion, Chopped
3 Large Garlic Cloves, Minced (more or less)
3 Tbsp Hot Chile Powder (try 50/50 Chipotle Chile, maybe a dash of smoked paprika, called “Pimenton,” and just a pinch of cinnamon)
1 Large Fresh Green Pepper,
Chopped1 28- oz. Can Italian Plum Tomatoes, chopped, including the liquid
1 Pound Can Kidney or Black Beans, whichever is preferred
1/2 Cup Water (To Hydrate the Bulgur)
1/2 Cup Bulgur (Cracked Wheat)
2 Seeded Jalapeno Peppers, chopped, if desired
Salt and Pepper to Taste
Saute the onions and garlic in the oil over low heat in a large pot until soft, 15 or more minutes. Add the chile powder and simmer for a few more minutes. Add the Fresh Green Pepper and cook until al dente.
Meanwhile, soak the bulgur in the boiling water for 15 minutes.
Add all remaining ingredients including the bulgur and simmer slowly over low to medium heat until flavors are well blended and vegetables are cooked to the desired consistency … a few minutes or longer, if desired. Adjust seasonings to your preference. Since many canned items were used, additional salt will probably not be needed.
Calories per serving 320, Total Fat 7g, Saturated Fat 1g, Carbohydrate 59g, Fiber 13g, Protein 12g
Katherine’s Spicy Fresh Mexican Salsa with Mild Guacamole
(excerpted from Diet Simple)
Katherine’s Spicy Mexican Salsa
(step-by-step pictorial instructions)
22 servings
Ingredients
1 large onion, peeled and chopped (about ½ pound)
2 lbs fresh tomatoes, peeled, seeded and chopped (start with about 3-1/2 lbs) (Use canned tomatoes, if good tomatoes aren’t available)
3 – 4 jalapeno peppers (1 – 2 ounces), to taste
¼ cup chopped fresh cilantro
½ tsp salt, or to taste
3 – 4 Tbsp fresh lime juice (1 – 2 limes)
Add the onion to the tomatoes. Finely chop 2 of the jalapeno peppers to start with. Taste. If you desire more heat, add 1 – 2 more jalapenos. Mix in the cilantro. Add the salt depending on your taste. Mix in the lime juice.
20 calories, 0 g fat, 5 g carb, 1 g fiber, 1 g protein
Katherine’s Guacamole
(step-by-step pictorial instructions)
12 Servings
Ingredients
2 ripe avocados
1/3 cup chopped fresh cilantro
2 Tbsp lime juice
¼ tsp salt, or to taste
freshly ground black pepper, to taste
Cut avocados in half lengthwise and pull out the pits. Scoop out the meat. Place ina medium bowl and mash, keeping some large chunks. Mix in the cilantro, lime juice and salt. Taste to adjust seasoning.
50 calories, 5 g fat, 1 sat fat, 3 g carbs, 2 g fiber, 1 g protein
Farmers’ Markets for Great Food and Celebrity Sightings
- At January 22, 2012
- By Katherine
- In News
- 2
Alice Waters and Ann Yonkers at Dupont Circle Farmers' Market January 22, 2012 Photo by Katherine Tallmadge
I get so many benefits from visiting my local Farmers’ Market. First, are the people: Today, I bumped into my good friend, Ann Yonkers, the Co-Founder of Fresh Farm Markets, and with her, Alice Waters, Chef, Author, and Pioneer for a “Fresh, Clean, and Fair” Food Economy. Ms. Waters is in Washington, D.C. for several events benefiting Martha’s Table and D.C. Central Kitchen.
When Fresh Farm Market opened about 11 years ago, it improved the quality of life for me and everyone who visits. The Dupont Circle Farmers’ Market is one of the few in the area open year-round.
Every Sunday morning in Fall and Winter, I’m there tasting which apple and pear variety is the best that week. Today “Pink Lady” got first prize. To me, it’s the epitome of a perfect apple: the ideal combination of crispiness, sweetness and tartness. But other weeks, I may prefer another variety.
I will be eating an apple-a-day this week with just a tad of Pimento Cheese Spread, bought from Keswick Creamery.
Today, I also picked up some carrots and parsnips, surprisingly tender and sweet right now. I love to puree them together to create “Mashed Carrots and Parsnips with Nutmeg.”
I couldn’t resist Toigo Orchard’s Bourbon Peaches, picked perfectly ripe from their own orchards and flavored with, um, bourbon. DARN GOOD! I have many jars set aside to give as gifts to my grateful friends who don’t have access to my market. But I always have one set aside pour moi!
Tasting is one of my favorite parts of visiting the market; and that’s true for adults and children alike. When I teach children at the Capital Harvest on the Plaza (C.H.O.P.) Farmers’ Market, it opens a whole new taste experience for them. It’s amazing how children can enjoy the differences in the apples: some are sweeter, others more tart, some are crunchier, others softer, there are even different colors outside and in! Children are very observant. One week, a child blurted out that the butternut squash looked like a peanut. Well, I had to agree… a giant peanut, anyway! After a visit to the market, I can confidently say those children go back to school and their homes begging for fruits and vegetables. Studies verify all it takes is positive exposure for children to prefer healthy food.
From my last market visit, I’m already stocked with onions, garlic, greens, and orchids. So I’m pleased to be able to enjoy another week of delicious, locally-grown fruits and vegetables. Nothing makes it easier – and better for you – than buying locally. The fruits and vegetables are picked at peak ripeness, ensuring maximum flavor and nutritional value. You’re helping save the environment, too!
Breakfast Ideas for Diabetes Type 2: A Personal Story
- At January 21, 2012
- By Katherine
- In News
- 0
Diabetes has been in the news lately. But I want to assure you the diagnosis doesn’t doom you to a life of drudgery. In fact, many of my clients have found even more joy in eating and cooking after their diagnosis… Funny how, with a willingness to learn and a bit of support, you can make lemonade out of lemons (sugar-free, of course!). Here’s a story you might enjoy.
Today I had a lovely afternoon teaching my 84-year-old client, Richard, who has Type 2 Diabetes (T2D), how to fix healthier breakfasts. He came to me feeling “frustrated” because his blood sugars were “all over the place,” and at times he would feel dizzy, get blurred vision, and feel so awful it was hard to get out of bed. “I can’t go on like this!” he said. Richard was diagnosed with T2D four years ago. His condition worsened this past year, though, leading to a daily insulin shot in addition to several oral medications. His doctor sent him to me last week.
I quickly found out Richard, divorced, has never cooked, eats a very simple breakfast of cereal and milk, or a croissant and orange juice, and eats out at lunch and dinner. Also, a year ago, he had back surgery which severely curtailed any physical activity: Not good, if you’re trying to control blood sugar, and most probably the reason his diabetes worsened so dramatically this past year.
How to get Richard on the road to recovery? Well, many steps must be taken, but I don’t want to overwhelm him. He is 84 after all. But, if we do things right, he may have another twenty years in him!
Last week’s assignment was to start using a pedometer and record pedometer steps, blood sugar readings, and food intake. It would be particularly important to get a blood sugar reading whenever he experienced dizziness or blurred vision, if possible, to determine if his blood glucose level was the cause.
Richard also wanted to start taking cooking lessons from me because he said “I’m lazy” when it comes to eating, and grab whatever is easy. I assured him – quite the contrary – he was NOT “lazy” but perhaps just stuck in some old habits, as we all are!
Well, at today’s second session, we’re already seeing positive results. Richard kept an excellent record which revealed many things. For one, the record showed normal, and improved, blood sugar readings on days after he was more physically active. AHA! He scores a point there.
The record also showed he was eating breakfasts which were raising his blood sugar a little too much. In fact, we found – because of his diligent record-keeping, his awful feelings coincided with high blood sugar – he suspected it was caused by low blood sugar, but he was surprised to find the opposite was true – demonstrating what you can learn by taking readings at different times. With physical activity so limited, Richard must be more careful than someone who can exercise, about the amount and type of carbohydrates he eats, unless he is willing to take more medication (which he said he is trying to avoid). We discussed some breakfasts he would enjoy and settled on scrambled eggs with chopped onion, garlic and kale (what I happened to have in my refrigerator) smothering a slice of 100% whole rye toast or WASA hard bread. A second breakfast I demonstrated is my favorite oatmeal breakfast using rolled oats cooked in milk with nuts, fruit – and splenda (Richard’s choice) as a sweetener. Both whole rye and oats, you see, while they are carbohydrate, result in lower blood glucose reactions, so they’re an excellent grain choice, in moderation, if you have diabetes.
Richard helped me chop the onion and garlic, and strip the kale from it’s stem. He whisked the eggs. He weighed one ounce of nuts for the oatmeal. None of which he ever did in his life (no, he has never chopped an onion!). He was thrilled with the results. As was I. Frankly, I’m amazed at his fortitude, his willingness to learn, and his positive attitude. I hope I can be like that when I’m 84!
Richard’s goals this week: 1) Grocery shop with a list, or better yet, visit the Sunday Farmers Market where he’ll find free range eggs and locally grown onions, garlic, kale, cherry tomatoes, apples, pears, mushrooms, and more. This way, the fruits and vegetables will be so delicious, they’ll be more enjoyable, and more likely to be eaten, 2) Make one of the new breakfasts at least once this week, 3) Increase steps by 1,000 per day, and 4) See his doctor about his back pain and possibly, physical therapy.
I’m concerned about Richard’s physical inactivity as I fear the diabetes can only worsen unless he can become more active. I suggested seeing his doctor and getting a prescription for physical therapy to understand why he still has this level of pain one year after surgery. His quality of life will improve quickly if he can walk more and his diabetes will improve dramatically, but I believe he’ll need PT, acupuncture, and/or further medical treatment to do it. My motto is: Do whatever it takes and never give up! I’m glad Richard agrees.
There will be more steps for Richard to take but he is well on his way, and I’m so happy to be part of the process!
A ‘So-Called Bad Food?” Uncovering the Egg Myth…
- At January 15, 2012
- By Katherine
- In News, Recipes
- 0
The Much-Maligned Egg Deserves More Respect! See the report on CNN…
Recipe below…
My grandmother’s favorite food in the whole wide world was eggs. She loved eggs so much, we named an egg after her. The “grandmommy egg” was soft-boiled, for three minutes. As it sat in an egg cup, we would slice off the top third so the runny yolk would form a delicious and naturally creamy sauce for the white.
Unfortunately, during the last decades of her life, my grandmother came to see eggs as poison and avoided one of her real food pleasures. Health authorities were warning the public against eating eggs for fear that they were a major cause of high cholesterol levels — the bad kind, low-density lipoprotein, known as LDL — and increased risk of heart disease.
New studies show that the caution may have been an exaggeration. Yes, increased blood cholesterol levels can raise the risk of heart disease. Eggs are high in dietary cholesterol. But does eating eggs raise blood cholesterol and cause heart disease? This is where the story gets somewhat complicated, so stay with me, folks, and I’ll try to make sense of all of this.
First, the research: Most epidemiological research — the kind of research that studies large populations over time and analyzes their diets and their health — has found no connection between eating eggs and increases in heart disease. On the other hand, controlled clinical studies — where researchers feed subjects specific amounts of cholesterol and measure the effect on blood — do show a slight increase in blood cholesterol with increases in dietary cholesterol, though how much depends on genetic factors.
Cholesterol is an important component of all human and animal cells and influences hormone biology, among other functions. Since your body naturally has all it needs, there is no dietary requirement for cholesterol. But the American diet contains plenty, since we eat a lot of animal products. All animal products contain some cholesterol, but they also contain saturated fat, an even more significant culprit in heart disease risk.
“The major determinant of plasma LDL level is saturated fat,” says Alice H. Lichtenstein, professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy at Tufts University .
And while eggs are high in cholesterol (186 milligrams – 184 of those 186 in the yolk), they’re relatively low in saturated fat (1.6 grams in the yolk).
“In most people, for every 100 milligrams reduction in dietary cholesterol, one would predict a reduction in LDL levels of 2.2 points on average,” says Wanda H. Howell, professor of nutritional sciences at the University of Arizona.
In fact, during my 20 years of counseling people with high cholesterol, just reducing their saturated fat intake to a range of 4 percent to 7 percent of their calories, causes their blood cholesterols to plummet — a double benefit.
Interestingly, the Japanese, the biggest egg-eaters in the world (averaging 328 eggs consumed per person per year), have low levels of cholesterol and heart disease compared with other developed countries, especially the United States. Why? In part, it’s because they eat a diet low in saturated fat.
Americans do just the opposite. Research has shown that we usually have our eggs alongside foods high in saturated fat, such as bacon, sausage and buttered toast. This meal pattern raises LDL and makes the effect of eating eggs worse than it actually is.
So how many eggs can you eat? That depends on a number of factors. The American Heart Association no longer includes limits on the number of egg yolks you can eat, but it recommends that you limit your cholesterol intake to 300 milligrams daily, or 200 milligrams if you have heart disease or if your LDL is greater than 100. You decide where that cholesterol comes from!
Other experts go further and say an egg a day is fine.
“The amount that one egg a day raises cholesterol in the blood is extremely small, so small in fact that the increase in risk in heart disease related to this change in serum cholesterol could never be detected in any kind of study,” says Walter Willett, professor of epidemiology and nutrition at Harvard’s School of Public Health. “Elevations in LDL of this small magnitude could easily be countered by other healthy aspects of eggs.”
Based on the research, my recommendation is if you eat a healthful diet, go ahead and eat an egg a day. On the other hand, if your cholesterol is high and if you eat the typical American diet — high in saturated fat, devoid of fruits, vegetables and fiber — maybe you shouldn’t be eating an egg a day.
But will taking eggs out of an unhealthy diet make a positive difference? Probably not. I can’t tell you how many times during my career I’ve heard people say, “I’ve cut out eggs, but my cholesterol is still high!” The impact of a healthy, balanced diet cannot be denied here.
Original content by Katherine Tallmadge for The Washington Post.
Good for You
Assuming you’re eating a healthy diet, here are some ways you may benefit by eating eggs
PROTEIN Eggs are considered the gold standard that other proteins are measured against. Because of the superior amino acid mix, an egg’s six grams of protein are absorbed easily and used by the body more efficiently. The egg is also economical and calorie- controlled (74 calories).
CHOLINE Yolks are one of the best sources of this essential nutrient. Choline is needed for brain development in a growing fetus and may also be important for brain function in adults.
LUTEIN and ZEAXANTHIN These two important beneficial phytochemicals found in egg yolks (as well as kale and spinach) help prevent eye diseases, especially cataracts and age- related macular degeneration. While eggs contain less lutein and zeaxanthin than greens, these phytochemicals are more absorbable because of the presence of fat in the yolk.
VITAMIN D Eggs are one of the few natural sources of Vitamin D, important for the bones and teeth. Vitamin D helps the absorption of calcium, which is important for the heart and colon as well.
Eggs Scrambled with Onion, Garlic and Sweet Cherry Tomatoes
This is a regular meal for me any time of the day – quick, easy, delicious, nutritious!
Servings: 1
Saute 1/4 sweet onion and a smashed garlic clove over medium high heat in 1 teaspoon canola or olive oil until almost soft. Add a handful of chopped tomatoes to the pan (or any other vegetables you happen to have such as chopped spinach, kale, mushrooms, or peppers) and cook for another 5 minutes. Turn down heat to very low. In a separate bowl, whisk 2 eggs. Pour eggs into the pan containing the onion, garlic and tomato – add 1 ounce low fat cheese, if you wish. Stir continuously until eggs are cooked. Pour over toasted whole rye bread.
New Year, New Life… Seize the Moment!
- At January 03, 2012
- By Katherine
- In Articles, News
- 0
Katherine enjoying the beautiful, sunny New Years Day outside at a Georgetown Cafe
What are your hopes, dreams and desires for 2013? The new year is a valuable opportunity to improve the quality of your life and happiness. Here’s how to make the best of it…
Now, move mindfully across the threshold into 2013 filled with ideas, possibilities and plans! Analyze people who will continue to be important, ideas to explore, places to spend time, important events and things to carry over from last year to this year.
CREATING A “SENSE OF URGENCY”
An important aspect to making major changes in the world or in your own personal habits is to feel a sense of urgency about your goal. A sense of urgency, according to The Dalai Lama in “The Art of Happiness” – and scholars in this important field of psychological research, can be achieved two ways:
1) Remind yourself of your positive vision for success. For example, visualize yourself at your goal weight, healthy, feeling energetic and confident (see “Dream” in my best-selling book, Diet Simple), and
2) Ponder the negative consequences of not making a particular behavior change (a little fear can be a good thing – but just a little). For instance, in the morning as you’re considering two options: getting out of bed to exercise or sleeping just a little longer. Ask yourself: “Do I want to feel good today? Or do I want to feel crummy today?” Another example, as you’re driving home from work and deciding to grab some carry-out or to go home to eat the healthy meal you’ve already planned. Ask yourself: “Do I want to achieve my weight loss goal (insert positive vision here) or will I accept being the same weight and having the same health problems for another year?” “Do I want to stop taking these darn medications or will I be taking them forever – and even increasing the dosage? What will my doctor say?” “What kind of example am I setting for my children, my spouse? Is this a behavior I can be proud of?” etc. You get the idea…
ACHIEVING INCREASED HAPPINESS
Outlining the consequenses of your actions and acting on your long term goals, as opposed to momentary desires, helps you grow as a person and become a happier person, according to scientific research. It increases your general happiness level because you are making decisions which contribute to your long-term goals.
THE DOWNWARD SPIRAL OF GIVING IN
Usually, when we do something that feels good momentarily, such as giving in and staying in bed for 30 more minutes of sleep in the morning instead of exercising, or grabbing a coffee cake at the coffee shop when we originally just planned on buying coffee, our happiness level may increase (“oooh, this feels yummy!”) – but it’s only a temporary blip of happiness. It goes back to the same level it did before – once the temporary experience wears off – and nothing changes for the better in our lives. We may even become more depressed as we continue to “give-in” to these unfulfilling momentary desires and continue into a downward spiral.
MAKING THE HARDER, BUT MORE SATISFYING CHOICE
If, instead, we say to ourselves, “I’m getting out of bed NOW! I’ll feel terrible if I don’t, and I’ll never achieve my goals,” or “Will stopping to get carry-out change my life for the better? I’d be better off going home and eating something healthy as I want to lose weight, lower my cholesterol, etc,” or “I really don’t need that coffee cake, and I’ll feel terrible after eating it, and will it make me happier at the end of the day?” “Will this increase my happiness for the short term? Or for the long term?” Another more extreme example might be a drug addict relapsing. It feels great momentarily, but the feeling doesn’t last.
When you make a more thoughtful decision, which contributes to your longterm health – physical or psychological – you are more likely to achieve your life’s hopes, dreams and goals, you can actually increase your happiness level, feel happier more often and grow as a person.
WHY IT’S NOT ALWAYS EASY
It is not always easy in our society to make the healthy decision. It’s easier – and the norm, in fact – to be overweight and unhealthy. But, I’m convinced it is possible to be healthy in an unhealthy world with planning, practice, determination, and support (I’m here any time you need me!) – Besides, what’s the alternative?
It takes effort to train your mind to work this way, but this is how we become better people and we advance as a society.
THE RESOLUTION SOLUTION:
HOW TO MAKE YOUR RESOLUTIONS SUCCESSFUL
“Forty to 50 percent of American adults will make New Year’s resolutions for self improvement. Scientific research indicates you are ten times more likely to change by making a New Year’s resolution compared to non-resolvers with the identical goals and comparable motivation to change,” says John C. Norcross, PhD, Professor of Psychology, University of Scranton and coauthor of “Changing for Good.”
Dr. Norcross recommends the following strategies, based on studies tracking successful New Year’s resolvers, and their differences with unsuccessful resolvers:
* Make realistic, attainable goals (See “Tiny Changes, Lasting Results” in Diet Simple’s Introduction),
*Develop a specific action plan (Fill out “Your Personal Goal Worksheet” in Diet Simple),
* Establish genuine confidence that you can keep the resolution despite the occasional slip. Confidence is a potent predictor of who succeeds in the new year! (creating your “sense of urgency” will be useful here – see above)
* Publicly declare your resolution. Public commitments are generally more successful than private decisions,
* Track your progress by recording or charting. Studies show self-monitoring one of the most important behaviors correlated with successful change (see “Write it to Lose It” in Diet Simple),
* Reward your successes (see “Get Sexy Lingerie” or “Kiss Your Spouse” in Diet Simple),
* Arrange your environment to help, rather than hinder, you. Limit exposure to high-risk situations and create reminders for your resolutions (see all of Diet Simple!),
* Expect occasional slips in your resolutions (see “Lighten Up!” in Diet Simple). Studies of successful weight loss maintainers show they experience just as many stressors and slips as weight relapsers; no one’s perfect after all (sorry to disillusion you)! The maintainers pick them self up, dust themselves off, and start all over again!
* Cultivate social support (see all of Diet Simple!). Successful weight loss maintainers are more likely to cultivate support from friends, loved ones, or professionals. It does take a village!
The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!
Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!
Music and poetry move me deeply, and in ways I don’t always understand. All we know is after hearing something, we feel so much better. I’ve made some selections that have made a difference for me and hope you enjoy them too.
To Detox or Not to Detox?
- At January 02, 2012
- By Katherine
- In News
- 0
I’m upset by my holiday bloat! But I’m thankful I’ve already lost 3 pounds. How did I do it? Here are some things to consider when deciding how you should lose your “2011 pounds” to help you get 2012 off to a healthy start…
A new client shared a familiar story with me. Sarah, who has struggled with her weight for years, had just spent a week at a health spa, successfully losing three pounds. But within a few days of returning home, she had gained all of her hard-earned weight loss back – and more. She felt so desperate, she was considering a 21-day “cleanse,” but was fearful severe dieting might backfire again and wanted my advice.
Her fears were well-founded and illustrated the most frustrating dilemma of dieting: Weight loss is exhilarating, prompting a series of biological benefits which make you feel great, but too often the results are fleeting.
This struggle has been going on as long as people have been looking for quick-fix, formulaic diets. In the 1970s, it was carb-counting with Atkins or Scarsdale. The 80s brought us liquid diets (remember Oprah and Optifast?). In the 90s, low-fat diets were the rage. Then we came full circle with low-carb diets returning in the 2000s and the modern equivalent of liquid diets – “cleanses” and “detoxes” – back today.
But the challenge remains the same: You cannot “diet” forever. At some point, you must transition from the “diet” to an eating plan and lifestyle which maintains your weight and health.
A “Cleanse”:
Sarah said it would be such a relief not to have to think, or make choices, and so rewarding to lose weight quickly. I completely understand the temptation here. And these factors do make weight loss with a liquid diet easier for many people. But I encouraged Sarah, “Ask yourself: Will the weight loss stick? Yo-yoing can be demoralizing.” Though I agree it is better to try something than to stay overweight, unhealthy and feeling miserable.
If you decide to go all the way and try a “cleanse” or very low calorie diet plan, you probably will lose weight. It’s a fact: when you eat fewer calories than you burn, weight loss is a consequence. And even a liquid cleanse, if short term, shouldn’t be harmful. (Though some people experience negative consequences: constipation, nutritional deficiencies, headaches, depression/irritability, hair loss, and a lowered metabolism.)
But since by definition this is temporary, be prepared to transition slowly to healthy eating (go too fast and you’re liable to gain a lot of water weight).
The Transition:
A second option would be to start with the healthy lifestyle that you would be transitioning to. Lose weight in a sustainable way so that when you’ve lost it, the good habits are in place. I probably don’t need to tell you this is my choice, and it’s successful for the majority of people.
Based on studies of successful weight loss maintainers, here is what you should do to keep weight off once it is lost:
Living at a spa impractical? Okay, create a “Home Spa” to JUMP-START 2012 and feel as good, if not better, than you would being on a liquid “cleanse.” To re-create the Health Spa experience, Do…
Minesweep for Calorie Bombs – Banish any “risky,” fattening or unhealthy foods from the house,
Control Your Environment – Stock your home (and office) with delicious, healthy foods, and piles of clean, chopped, ready-to-grab fruit and veggie snacks,
Hit the Ground Running – Start Every Day with Physical Activity. Don’t even think about it! Before checking email, taking phone calls, or applying make-up (I know – I’m horrible!), get out the door for a walk, jump on your home treadmill, go to bootcamp or to the gym,
Eat Breakfast Every Morning – Preferably at home, so you’re not tempted by the bagel-the-size-of-your-head at the office. Skimping on breakfast usually backfires and causes over-eating later,
Eat Light at Night – Soup is ideal for feeling satisfied with fewer calories so you don’t go to bed feeling too full. Wake up hungry for a good breakfast in the morning,
Sleep at least 7 to 8 Hours – Sleep disturbances are correlated with weight problems,
It Takes A Village – Spend your time with like-minded people and avoid people who will sabotage your goals. This is an important feature of being at a spa which makes it so easy. If your spouse or friends are not on board, it will be difficult to stick with any plan,
The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don’t Work Over Time!
Making the Transition
(If you opt for the modified fast or cleanse)
Start by slowly incorporating healthy carbohydrates into your diet until you get to at least 160 grams daily (3 servings of dairy or calcium-fortified soy, 5 – 9 servings of fruits and vegetables, 4 servings whole grains)*
Week 1: Add a high fiber, whole grain cereal and milk for breakfast
Week 2: Add two or more fruits as mid-morning and afternoon snacks
Week 3: Add two slices of whole grain bread for a sandwich at lunch
Week 4: Add a yogurt snack
Week 5: Add a couple of high fiber, bean-based vegetarian meals to your week
*add carbs back too fast and you risk gaining a lot of water weight
This may not be considered a genuine “cleanse” but that’s good! It contains real food you can actually chew…Delicious, satisfying, loaded with nutrients and naturally fiber-rich, for natural “cleansing!”
Favorite Holiday Recipes with Love from Katherine
- At December 17, 2011
- By Katherine
- In News, Recipes
- 0
Just a Few of Katherine’s Favorite Holiday Recipes
For weight loss to last, it has to be enjoyable; you cannot feel deprived,” as I say in Diet Simple and try to demonstrate every day with my clients. The food you eat must be delicious, or your healthy lifestyle cannot last. But the holidays, as glorious as they are, bring special health challenges. And I don’t know about you, I do not want to feel stuffed and miserable every day of the holiday season, preferably not even one day (though that might be asking too much!). So not only should your recipes be inviting, and satisfying, it is ideal for as many of them as possible to be light and healthy, too. You’ll have plenty of party food to indulge in, so the food in your home, with a little creativity (and my recipes), could be a rewarding reprieve.
That is why I work so hard to find great recipes for you. I know the holidays are a time when unique, festive menus are important. Here are some of my favorites, recipes I’m repeatedly asked for, which my friends, family, and clients love and are guaranteed to please even the most finicky of foodies, and old fashioned of traditionalists. I promise!
Winter Salad of Orange and Pomegranate
Najmieh’s Yogurt and Spinach Dip
Butternut Squash Soup with Curry and Ginger
Potato Salad with Haricots Verts Smothered in a Lemony Garlic Mayonnaise
Swiss Chard Quesadillas with Chipoltle Salsa
John Ash’s Grandmother’s Pot Roast
Broiled Salmon in a Mustard Seed Crust
Katherine’s Favorite Holiday Cookies
Katherine’s Light Sweet Potato Flan with Vanilla Bean
Dark Chocolate Dipped Pear Slices
There are so many more festive recipes to be found in Diet Simple. Enjoy!
Celebrate Food Day at Katherine’s Farm Market!
- At October 21, 2011
- By Katherine
- In News
- 0
Celebrate “Food Day!” with Fresh, Locally Grown Food and Fun!
The District of Columbia Metropolitan Area Dietetic Association
and
Capital Harvest on the Plaza Farm Market
present:
FOOD DAY!
October 24 Event Highlights Nutrition, Affordability, and Sustainability
WASHINGTON, DC—The District of Columbia Metro Area Dietetic Association (DCMADA) and Capital Harvest on the Plaza (CHOP) will host a special farm market in honor of Food Day in the District of Columbia, as declared by Mayor Vincent Gray. The event will take place on Monday, October 24, 2011 from 11:00 am to 3:00 pm at the beautiful outdoor Woodrow Wilson Plaza, 1300 Pennsylvania Avenue, NW.
“Our Food Day event will be a unique opportunity for area children and families to learn about easy-to-prepare healthy foods in a festive environment,” says Katherine Tallmadge, MA, RD,LD, President of DCMADA. “By making the experience fun and providing many options, we aim to simplify healthy eating for all who attend.”
The event will feature cooking demonstrations and food tastings by some of DC’s best chefs. They will be partnering with dietitians demonstrating how children and adults can stay slim and healthy.
Samples of Katherine’s “Broccoli Soup with Carrots, Potatoes and Thyme,” along with the recipe card, will be offered. In addition:
Chefs include Todd Gray of Equinox, Jason Maddens of Central, Frederick De Pue of Smith Commons and Xavier Deshayes of the Ronald Reagan Building and International Trade Center.
Members of DCMADA from a wide array of organizations throughout the city will be onhand to provide nutrition education activities, food demonstrations, and breastfeeding education (provided by WIC). The event is open to the public. Most importantly, 200 Washington, DC public school students will attend the event to learn how delicious locally grown fresh fruits and vegetables are.
DCMADA’s Food Day Event is sponsored by the American Dietetic Association. DCMADA, ADA, and CHOP Market share the common missions of:
- reducing diet‐related disease by promoting safe, healthy food choices
- expanding access to food and alleviating hunger.
Organizations providing fun, educational, and interactive nutrition education:
The Office of Disease Prevention and Health Promotion (ODPHP), under Health and HumanServices (HHS), will be at market with the Dietary Guidelines for Americans, PhysicalActivity Guidelines for Americans, and Healthfinder.gov.
The D.C. Public Schools’ Wellness and Nutrition Services, Office of the State Superintendent of Education,Government of the District of Columbia
The National Women, Infants and Children (WIC) Association doing Nutrition and Breast Feeding Education for Moms and Children,
The Center for Nutrition Diet and Health at the University of the District of Columbia is bringing toys, DVDs, fact sheets, and providing healthy snack demos for kids like yogurt parfaits,
The Food and Drug Administration’s (FDA) Center for FoodSafety and Applied Nutrition will be demonstrating Nutrition facts labeling, their ‘spot the block’ campaign geared towards kids, teens, adult, and older persons, as well as information on bottled water, seafood,eggs, raw milk, juice safety, and
The District of Columbia Metropolitan Area Dietetic Association is providing volunteer dietitians
to provide interactive, fun nutrition education throughout the market.
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The District of Columbia Metropolitan Area’s chapter of the American Dietetic Association, DCMADA is a professional organization made up of Registered Dietitians, food, and nutrition experts who work and live in the DC Metro Area.
