Tracking your Water Intake…

 

                                                                                                                                                                                                                                                                                                                                                One of the most significant factors in maintaining a healthy weight or any weight loss program is water consumption. Most cravings for sweets, originate from dehydration. Drinking cold water can actually create a thermogenic effect on the body. In one experiment with 14 men and women, drinking 500ml of water increased metabolic rate by 30%. This happened within 10 minutes and lasted for up to 30-40 minutes. The water must be cold. Cold water creates the thermogenic effect when the body attempts to warm the water. However, lining up glasses of cold water as a reminder to drink can become problematic especially if you are away from home. A simple method might be to put 5 rubber bands around your wrist first thing in the morning. Every time you drink a bottle of water place one of the bands around the bottle and refill it. Make it a daily game.

 

https://pubmed.ncbi.nlm.nih.gov/14671205/

https://academic.oup.com/jcem/article/88/12/6015/2661518

Weight Loss without Exercise…

It is a fact that in order to lose weight, exercise should be a major component in speeding up your metabolism. However, there are a few tips, though they may sound strange, have been proven to help.

 

 

 

 

 

  • Surround yourself with Blue. Color can function as an appetite suppressant. Many fast-food restaurants use bright colors as part of their décor. Researchers have found that people eat 33% less in a blue room or when they dine on blue plates.
  • Light a Vanilla Scented Candle. The aroma has been shown to dampen dessert cravings. One group of 160 volunteers lost an average of 4.5lbs with this method.
  • Brighter Lights and Softer Music. Dimmer romantic lighting in restaurants encourages the ordering of more food. Soft music encourages slow chewing as opposed to a hectic pace brought on by fast paced tunes.
  • Stick to Wrapped Candy. Having to unwrap a piece of candy takes time and keeping the used wrappers in front of you will serve as a reminder of how much you have already eaten.

Baked Rice with White Beans, Leeks and Lemon…

Time: 1hour      Servings: 4

 

 

 

 

Ingredients:

  • 4 leeks (about 2lbs.), trimmed and cut into ¼ pieces
  • 1 lemon
  • ¼ cup raw almonds
  • ½ teaspoon red pepper flakes
  • 5 teaspoons olive oil
  • Salt and pepper to taste
  • 1½ cups uncooked Basmati rice
  • 1 (15oz. can) of white beans
  • 2½ cups boiling water
  • ½ cup grated Parmesan
  • ¼ cup of each finely chopped- basil, mint, chives
  • Feel free to add other vegetables

 

Directions:

  • 1) Preheat oven to 400 degrees
  • Cut strips of lemon zest ¼ thick with a peeler and cut into small pieces
  • Reserve lemon for later
  • 2) In a 9” by 12” pan combine leeks, lemon zest, almonds, red pepper flakes and olive oil
  • Arrange in a layer and roast for 20 minutes until leeks caramelize
  • 3) stir mixture, arrange an even layer in pan and add layer of uncooked rice and then layer of beans-cover with tin foil and bake for 22 minutes.
  • 4) Remove from the oven, let sit for 5 minutes, fluff with fork, squeeze half of lemon over mixture and mix in Parmesan cheese and herbs, salt and pepper

 

            Taken from the New York Times

What about the Numbers on Restaurants Menus?

In an attempt to help the consumer, starting in 2018, restaurants with more than 20 locations were required by law to post certain nutritional information. This is a plus for those who are trying to be more aware of caloric intake. When Consumer Reports set out to investigate this, they found that most of these restaurants were actually very close in calorie count to what they had posted. The difference they did find was an increased number in the milligrams of salt to what was actually used. If you do decide to use the calorie count as a guide for weight maintenance try to be aware of this when ordering any entrée. It may help to do some of your own research before you decide to eat in a restaurant. Check out their website and also look at reviews. This may help you decide on a healthy option.