4 Steps to Lose Weight AND?Protect Your Heart
1. Consume more fruits and vegetables. You should build up to at least 7 to 9 servings of fruits and vegetables each day.
2. Limit consumption of refined sugars and oils. These greatly increase the calorie density of foods and make you want to eat more calories to feel full.
3. Consume more whole grains and fewer refined grains. Cooked whole grains are very filling. These include oatmeal, brown rice, barley and corn. Refined grains include products made with white flour, such as bagels, white bread, crackers, pretzels, cakes, cookies and doughnuts.
4. Consumer fewer animal products, particularly ones that are high in saturated fat. When it comes to protein, legumes such as black beans, pinto beans, split peas and white beans are always your best choice. Bring these items into your diet slowly so you can get used to the increased fiber without gastric distress. Fish is always a great idea, too, because it contains fats that are beneficial for your heart. Choose coldwater fatty fish such as salmon, tuna, trout, mackerel and herring and prepare them using little fat.
Skinniest menu ideas:
Breakfast – keep it low in fat and sugar:
Oatmeal, skim milk, fresh fruit
Shredded wheat, skim milk, fresh fruit
Whole cream of wheat, skim milk, fresh fruit
Low-fat egg white omelet with vegetables, fruit
Lunch or dinner – keep it low in fat:
Minestrone soup, salad
Split pea soup, salad
Grilled fish or chicken, salad
Baked potato, salad
Stir-fry with brown rice
Snacks – keep it low in fat and sugar:
Hummus with whole-grain pita
Baked potato or sweet potato
Leftovers from other meals
Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there she earned her first food service job at 15, was accepted to the world famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland where she focused on pastry arts and baking. But after learning that the quality of a croissant directly varies with how much butter it has, Judy sought to challenge herself by coming up with recipes that were as healthy as they were tasty.
Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest in nutritional science to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.