Going Commando In The Kitchen

25 10 2009


Nadia Giordana, EzineArticles.com Basic PLUS Author “Going commando: the practice of going without underwear under one’s outer clothing.” –Wikipedia definition

While the phrase, “going commando” sweeps American culture today, its origins remain uncertain. Nevertheless, it consistently elicits a knee-jerk, “heads up” reaction whenever it is used. As you can see, it works—right now I have your full attention, but if you think I am writing today about cooking or eating food while not wearing underwear, I’m sorry to disappoint you—I am not. That would be gross.

What I’m suggesting you do, is eliminate the habit of dressing your foods with sauces and condiments. They are high in fats and/or sugars, add nothing other than unnecessary calories and they “cover up the good stuff” on your plate or in a sandwich. One tablespoon of butter will add an extra 100 calories and the average salad dressing comes close to that number. A tablespoon is small and one is never enough. Two is better, right?  By making these simple changes over the course of an average day, you can save 500 to 800 calories without affecting the volume of real food you can eat. 500 fewer calories per day means 3500 per week = one pound lost. Walking at a pace of 3 mph, it will take an average person a little over 9 hours on a treadmill to burn that same 3500 calories. Which would you rather do?

Fruits are complete foods just as they are, so eat them like that, and eat your vegetables lightly steamed. If you must season your vegetables, use a sprinkling of herbs. Once you become accustomed to the true tastes of your foods, and train your mind to like those tastes—and you can train your mind to do that, you will look forward to eating them in their natural state. Peel a banana or an orange and eat it. Grab an apple. But don’t mess with cutting, chopping, slicing, dicing, tossing and overdressing until you’ve turned your fresh produce into a high calorie dish. I agree that it’s tough to eat a salad without some dressing, but you can cut it (half water, half dressing) and serve it on the side.

Few people can make such sweeping changes overnight, so I suggest you start out easy. Dedicate two days a week to eating in this manner. If that’s all you ever do, and you do it consistently, over time you will lose weight.

So think about going au naturale with your fruits and vegetables, forgo the butter on your morning whole grain toast, don’t sprinkle sugar on your breakfast granola, drink your coffee black, and drink water instead of carbonated beverages. It’s easier than you THINK.

Nadia Giordana


Comments : 4 Comments »
Tags: , ,
Categories : calories, commando style, WEIGHT LOSS

The 2,000 Calorie Per Day Misconception For Women And How It Messes Up Your Diet

16 08 2009

THE 2,000 CALORIE PER DAY MISCONCEPTION FOR WOMEN: How It Messes Up Your Diet, And How To Calculate What Your True Calorie Intake Should Be

For the purpose of this argument, I’m referring to women and the USDA recommended calorie guidelines. We tend to forget that they are simply guidelines. Other factors that can affect your daily calorie needs are age, gender, and activity level. You can find dozens of websites that will help you zero in on your specific calorie needs but I’ve included a workable outline here for women using myself as an example.

I am a petite, mature woman, 5′ 2” tall with small bones. My calorie requirements are lower than those of a younger, taller woman with, let’s say a medium to large frame, yet we seem to focus on that nebulous number, 2,000 calories across the board for  all women (2,500 for men).

Question: I know I’ve been eating around 2,000 calories a day so why is it that I’ve gained so much weight?

Answer: If you continue to eat 2,000 calories per day with your sedentary lifestyle, you will soon weigh 200 pounds, I can guarantee it. You are taking in more calories than you are burning each day.

Here is a formula to calculate what your calorie intake should be:

  • If you are sedentary: you work a desk job and get little or no additional exercise—multiply your desired weight (the weight you want to be) times the number 10. This will give you the number of calories you need each day to maintain that goal weight once it is achieved. Since you currently weigh more than that, eating only the number of calories needed to maintain a lower weight will, steadfastly result in a loss of weight, until balance is achieved.
  • If you are lightly active: you get some exercise only 1-3 days per week and it’s not strenuous—multiply your desired weight by 13.
  • If you are moderately active: you get some exercise on weekends or about 10-15 (up to 30) minutes 3-5 days a week—multiply your desired weight times the number 15.
  • If you get vigorous exercise regularly: you have a physically demanding job or you exercise 60 minutes 5-7 days a week—multiply your desired weight times 17.
  • The highest level of fitness activity, that of an experienced athlete, uses a multiplication of your desired weight times 19.

The preceding information is a guideline only, and for general purposes, one of the first four levels will apply to almost anyone reading this book.

 The formula works like this:

Desired weight, 150 pounds

Sedentary: 150 x 10 = 1,500 cal/day

Light activity: 150 x 13 = 1,950 cal/day

Moderately active: 150 x 15 = 2,250 cal/day

Vigorous exercise: 150 x 17 = 2,550 cal/day

Athlete: 150 x 19 = 2,850 cal/day

 

Desired weight, 125 pounds

Sedentary: 125 x 10 = 1,250 cal/day

Light Activity: 125 x 13 = 1,625 cal/day

Moderately active: 125 x 15 = 1,875 cal/day

Vigorous exercise: 125 x 17 = 2,125 cal/day

Athlete: 125 x 19 = 2,375 cal/day

 As you can see, a woman of my size cannot eat at a 2,000 calorie per day level without inevitably gaining weight, unless I were to significantly and consistently increase my level of physical activity (something I have done in recent months).

About 1,200 calories is the minimum number per day for the average person to fulfill necessary nutritional needs. True, you can eat less than that for short periods of time and lose weight without harm, but it is also likely to lead to bingeing and other harmful habits. A better way is to find a natural balance you can live with. I have become accustomed to eating a 1,300 to 1,500-calorie-a-day diet, making sure I include foods that satisfy me nutritionally, physically and emotionally. I never feel like I am on a diet.

–Nadia Giordana


Comments : 2 Comments »
Tags: ,
Categories : calories, exercise, misconceptions, treadmill, WEIGHT LOSS

New England Journal of Medicine Releases New Study

14 08 2009

I could kick myself for falling prey to the ’90′s way of thinking that persons who restricted calorie consumption to lose weight were in a word, anorexic–or on the way to becoming anorexic.  Twenty years after the “diet wars” gained momentum, many medical experts now agree that any diet that is low in calories and saturated fats, focuses on vegetables, fruits and whole grains (complex carbohydrates), and encourages a healthy protein intake is a reasonable choice for individuals planning to lose weight and get healthy. Such a diet, if tailored to an individual’s personal preferences, can become a permanent and easily sustainable lifestyle change.

The February 2009 report from the NEJM (New England Journal of Medicine) titled, Comparison of Weight-loss Diets with Different Compositions of Fat, Protein and Carbohydrates, challenges the notion that calorie counting is superfluous and goes on to reveal that after studying four popular dieting concepts, the amount of weight lost per person studied over two years was about the same regardless of the diet used. It didn’t matter what they ate, it boiled down to calorie consumption. In the study, doctors calculated each participant’s energy needs, and structured a diet for him/her that allowed 750 fewer calories than needed to fuel their daily activities and maintain their current weight. The assigned calorie requirements ranged from 1400 to 2000, with women being on the lower end of this range. (I personally do well on 1200 to 1400 calories per day.) Jennifer Levitz at the Wall Street Journal said this about the newly released study: Calorie Counters Have It Right, Diet Study Says.  To read the full report by the NEJM and decide for yourself,  CLICK HERE.

This study is one of the most important in recent years on the subject and it validates an important component of the method I myself used to lose nearly half my body weight. When you take this knowledge a step farther and factor in the mental and spiritual pieces of the quotient, you will have a cocktail for success that gives you a workable range of diet choices, the “glue” to hold it all together, and the power to supercharge your overall weight loss results. (My personal average was consistently around 2 lbs. per week, which is a lot higher than the individuals noted in the study mentioned above.)

–Nadia Giordana


Comments : Leave a Comment »
Tags:
Categories : calories, WEIGHT LOSS

Size Zero? C’mon Now.

24 02 2009

What’s with the new sizing? We are getting larger and more obese nationwide and to make our ballooning population feel better about themselves (thus encouraging sales) clothing manufacturers have taken to downsizing women’s dresses.  No one wants to buy clothes in a larger size, so if that ’8′ you bought last week fits, it doesn’t mean you are the same size you were 10-15 years ago, and I think you know that. Women’s dress sizes have changed significantly in recent years. If a gal wears a size 2 today in ready-to-wear clothing, 20 years ago she would have worn a size 7/8. “Vanity sizing,” as it is called, has become the norm. Case in point: I just bought a blazer in size 1 and I can tell you, it compares in fit to some old size 4′s and 6′s I wore a number of years ago.  That same day, I bought a pair of size .5 slacks. Yes, that store actually offered pants in fraction sizes. Not all manufacturers are doing this and I applaud those that don’t, because really, size zero? What’s next, -1? -2?

Nadia Giordana


Comments : 1 Comment »
Tags: ,
Categories : calories, vanity sizing

Pizza That Won’t Wreck Your Week

23 02 2009

icaneatpizzaI’ve dropped 88 pounds, 9 dress sizes and worked too hard to blow it now. I love pizza and I like to have it once a week. Too many ‘diet’ recipes compromise taste for calories and I won’t accept that. Here is my low fat, delicious, fast, fun and economical solution:

 

SAVORY PAN PIZZA FOR TWO

1 10-inch spinach & flour tortilla

½ c. marinara sauce (recipe below)
½ c. shredded low fat mozzarella cheese
½ c. 95% ground lean beef, pre-cooked
1 6 oz. can sliced mushrooms
Hot red pepper flakes (opt.)

Vegetarian? Use sautéed sliced vegetables instead of ground beef.

You will need a 12-inch Teflon frying pan. Make marinara sauce ahead (or use your favorite canned sauce). Have all ingredients chopped or sliced, pre-cooked and ready to go. If you plan to add vegetables like green pepper, broccoli or onion they should be sautéed in advance to al dente.

Stove temp: medium low (on my electric stove that means turning the dial to the #3 mark). Place pan on burner, set temperature and let warm. When your pan is hot, spray a little olive oil or non-stick spray on one side of a tortilla and place in the pan to cook until golden and lightly crisp (roughly 2-3 minutes). Then remove from pan, flip the tortilla, and spray more oil on the opposite side of the tortilla and return it to the skillet to lightly brown and crisp the other side as you immediately begin building your pizza. Spread sauce over the surface of the tortilla. Add mozzarella cheese, cooked ground beef or veggies, and mushrooms. Cover with a lid and cook approximately another 3-5 minutes or until the cheese is bubbling and the bottom is toasted and golden. If your crust is getting too dark, too fast, lift the pan from the burner, adjust the temperature down and resume cooking. When finished, slide your pizza out of the pan onto a cutting surface and cut into 8 skinny wedges, sprinkle with hot peppers (optional) and serve immediately. This pizza is wonderfully crispy and holds its shape—doesn’t droop or hang, making it perfect to use with a warm marinara dipping sauce. Recipe below makes enough sauce for two 10-inch pizzas (or one pizza with dipping sauce).

One pizza equals 4 servings. Serving size, 2 slices, 33 calories per slice. If you eat the whole thing yourself (don’t), you are still at only 524 calories compared to 1100+ in an average 10-inch commercial pizza.

MARINARA PIZZA & DIPPING SAUCE

1 15-oz. can tomato puree
1/4 cup water
3 garlic cloves, minced or pressed
Salt, pepper
Italian seasoning to taste
Red pepper flakes (optional)

In a saucepan, bring tomato puree and water to a simmer. Add garlic, shake in Italian seasoning, salt, pepper, red pepper flakes, all to your own taste. Simmer about 20 minutes on low heat. Use as a pizza sauce, Optional: serve extra sauce on the side and dip you crispy pizza slices. 40 calories per 1/2 cup serving.

Nadia Giordana


Comments : 1 Comment »
Tags: , ,
Categories : calories, recipes, WEIGHT LOSS

Lose An Extra Pound Or More Per Week

11 02 2009

A pedometer is small and easy to wear. It will measure your steps (and open your eyes). Get one and wear it for a week to determine the number of steps you actually take in any given work day. For the average person, about 2,000 steps equal a mile and burns between 100 to 120 calories. Then dust off that treadmill you’ve been hanging laundry on (I know–that’s how mine was used for several years) and start walking an extra 2-3 miles per day; or if weather permits, go for a real walk outdoors. We hear a lot about the recommended 10,000 steps per day and that’s a good rule of thumb to follow. For me, walking a comfortable 2.8 to 3 mph burns 120 calories per mile and I can cover three treadmill miles in the time it takes to watch “The Dr’s” on afternoon TV. Burning off this extra 360 calories per day will help you drop a pound every 10 days. Bump this up to 4 or 5 miles per day and you will be losing an additional pound per week. Combined with the elimination of 500 excess food calories per day (eliminate one unnecessary indulgence, like designer coffee, or a frozen smoothie) and you’re at 2 pounds per week. One pound = 3,500 calories. In order to lose that one pound, You must burn it off through exercise or eat fewer calories each day than your body needs to maintain its present weight. (See “The 2,000 Calorie per Day Misconception” post in this blog).

IMPORTANT: Don’t ignore your mental, spiritual and emotional well being. Your state of mind must be in the right place if you hope to maintain your focus and make good progress. I was not able to use the treadmill until I had lost 60 pounds because of a leg injury. That’s why I began to use nightly visualization techniques along with a dialogue with the Holy Spirit to speed up my progress and get me to the point where I could add weight bearing exercise. It made a huge difference in my success. This is what I’m talking about when I say you can supercharge your weight loss program. I cover those techniques, step-by-step in the book, THINKING SKINNY.

 Nadia Giordana
 
 
 
 
 
 
 

 


Comments : Leave a Comment »
Tags:
Categories : calories, exercise, WEIGHT LOSS

10 Casseroles Under 300 Calories

22 04 2008
 10 Casseroles Under 300 Calories per serving (from MyRecipes.com). I’ve tried several of these, all good. This is the link I use when I’m bringing a hot dish to a Minnesota-style, pot luck occasion. Casserole dishes are always delicious, but notoriously high in fat and calories. This casserole link helps me keep my waistline in check. No, I probably won’t indulge in the luxury of sampling my favorite aunt’s to-die-for specialty when I’m going through the line–I’m on a mission here!

Comments : Leave a Comment »
Tags:
Categories : calories, Cooking Light, recipes, WEIGHT LOSS


Follow

Get every new post delivered to your Inbox.