A lot of people think that they can just go on a diet and they will loose weight. This is partly true.
You will see weight loss if you reduce your calories enough. Here is a question for you: Is that weight loss from fat, water or muscle? More than likely it is all three. Also, although you get smaller, there probably is no change in shape.
What we are seeking is fat loss, not necessarily weight loss. This can be accomplished through exercise and a healthy diet. We are not registered dieticians. This means we can not prescribe specific diets for medical reasons. We can however, guide you and teach you what is healthy and what is not.
Key terms to know and understand:
Diet: People think of diets as something that is done for the short term. A diet should be a lifestyle for the long term. It should also be nutritious and well rounded.
Protein: Nutrients needed to maintain muscles.
Carbohydrates (Carbs): Nutrients needed to maintain energy levels. Without Carbs, you won’t be able to maintain energy levels for very long. You will feel tired and drained.
Fats: An essential nutrient (body needs it) for energy, energy storage, insulation and contour of the body. There are two types:
Good Fats: There are some fats that are beneficial. They are unsaturated fats, triglycerides, Omega 3 and Omega 6. Olive oil is also good for you in moderation.
Bad Fats: These are saturated fats, which are solid at room temperature. These clog your arteries and lead to strokes and heart attacks.
Calories: This is how we measure potential heat in the foods we eat. This is how we derive energy from our foods. Fats = 9 calories, Proteins and Carbs = 4 calories per gram.
Empty calories: These are calories that are “hidden” in foods that have no nutritional value. Doughnuts, for example, are high in calories (fats = 9 cal/gram) and have no nutritional value at all.
Recipe of the month
Eggs Scrambled with Fresh Spinach
| This recipe serves: | 4 |
Cooking time : 5 minutes
Ingredients
1 teaspoon olive oil
1/2 cup chopped, fresh spinach leaves
4 tablespoons diced Vidalia onion
4 large eggs
salt to taste
freshly ground black pepper
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the oil in a 8" non-stick frying pan over medium-high heat.
2. Add the onions to the pan and cook for about 2 minutes. Add the spinach and cook one minute more. Remove the vegetables and set aside. Wipe the pan clean so that it can be reused for the eggs.
3. Whisk the eggs with the salt and pepper until well blended.
4. Pour the eggs and vegetables into the frying pan and stir constantly over low heat with a rubber spatula.
5. When the eggs have reached the desired degree of doneness, put them on warm plates and serve immediately.
Nutrition Facts  Serving Size 1 egg Amount Per Serving Calories 80 Protein 7 g Total Carbohydrate 2 g Dietary Fiber 0 g Soluble Fiber 0 g Insoluble Fiber 0 g Sugar 1 g Total Fat 5 g Saturated Fat 1 g Monounsaturated Fat 2 g |
Substitute 2 egg whites for one of the whole eggs.