Enjoy this simplest of “recipes” we think all ages will enjoy.
Recipe? We don’t need no recipe…
Just find the veggies and dips you like and have at it!
Instructions: Gather veggies and spreads (here we used hummus) and some toothpicks. Hollow out vegetables and cut off the bottoms so they can lay flat. Assemble the boats with toothpicks and sail shapes as desired. And that’s it!
Seasonal fun, for all seasons
We loved this find just had to share with you as an all purpose healthy party snack, or anytime, nobody is watching, right? Have fun creating your own flavorful fleet!
Trying to cut back on bread is challenging, here is a fun a simple recipe you can try and adapt to suit your needs. Psyllium fiber is a soluble dietary fiber with clinically demonstrated health benefits.
Use of psyllium in the diet for three weeks or longer often lowers blood cholesterol levels in people with elevated cholesterol, and can lower blood glucose levels in people with type 2 diabetes. Use of psyllium for a month or longer may produce a small reduction in systolic blood pressure.
Fiber is good for you because it is not absorbed, instead helps move food through your digestive system and other health benefits.
Ketogenic (Keto) Bread
Versatile low-carb, gluten-free, keto bread featuring psyllium fiber can also be used for BBQ hot dog or hamburger buns or even for garlic bread.
Yield: 6 rolls
1.25 cups (5 oz) almond flour
1/3 cup (1.75 oz) ground psyllium husk powder
2 tsp baking powder
1 tsp sea salt
2 tsp cider vinegar
3 egg whites
1 cup water
2 tsp sesame seeds optional topping
Preheat oven 350°F (175°C); also boil the water.
Place dry ingredients in a bowl; Add vinegar and egg whites, mix.
Add the boiling water, blending with a hand mixer for 30 seconds. Dough should remain thick.
Shape dough into 6 rolls. (Tip: Apply a little olive oil to hands first.)
Place on a greased baking sheet. Top with optional sesame seeds.
Bake on lower rack in the oven for 50–60 minutes; rolls should be a bit firm on bottom.
Food awareness is important for all of us. Whether or not you are trying to lose weight, you still need to be concious of the calories you consume and quality of the nutritional content.
Nowadays, with food labels as available as they are, they don't always capture the complete picture of the quality of your food, most notably the source and processing of the ingredients, as well as informed knowlege of the additives and non-food ingredients therein.
Your best diet plan starts with choosing real foods with minimal processing, and solid nutritional value. Ideally, if you like to cook, you are able to steer yourself to healthier recipes and freshest ingredients. If cooking is not an option for you, you can still work within your plan and fill in as many healthy options as able, such as a fresh salad bar instead of packaged foods, etc.
Keeping a food diary can be a powerful insight tool, as well as a habit tracker, for what, when and how you are eating. Choose a method that works best for you:
Paper Journal This may be the easiest way, as you can just jot down what you are eating and other observations, and go back to fill in any details when you have more time.
Online (free) The USDA provides a national database that is most often the source for many other websites, tools and apps. You can access their database to get current food facts, via their MyPlate app.
Other apps Many third party food trackers are available if you are more inclined to do your research for which one suits your personal style and needs. Some are visual, some more technical, some incorporate fitness tracking and more. Ideally what will work best is what is easiest for you to maintain on the go, and not be bogged down trying to keep up with a fussy app. Popular apps include Lose it and My Fitness Pal and many more popping up every year.
Thick and Thin
Most importantly now is what to log in your journal (or app). Hopefully, as Dr. Aron advises, you are eating at a mealtime in a relaxed setting, eating mindfully not rushing thoughtlessly at your desk or tv. You can facilitate this in your log:
Why am I eating
How hungry I am
Where I am eating
How I am feeling
and of course, What am I eating
Include portion sizes and calories as minimal facts, with fat and other elements as you wish to track. Consider any condiments, and snacks and more — be honest with yourself, this is a guide for you only.
Many tempting foods in marketed as low-fat or low-calorie, or even fat-free quite often can be counter-productive to your weight loss goals. Eating real, minimally processed foods is always the best option, along with maintaining a healthy active lifestyle.
With yogurts legendary health and wellness appeal, what could be wrong? The marketing spin on flavored yogurts (event low-fat ones) can present flavorful additions like sugary preserves and non-natural sweeteners. Even pro-biotic yogurts present more marketing spin than health benefits. As always, real the label — Look for low-fat Greek yogurt varieties without additional sweeteners.
The convenience and comfort of a premade salad can’t be understated, just be mindful of the fillings — bacon or sweeted fruits and nuts, fatty cheeses and meats, plus high-fat salad dressing just negate any intent of Healthy and Salad.
So much confusion about healthy here. Along with shelf-stabilizers and other additives, consider many granola bars may simply be remarketed cookies. Consider DIY your own granola mix, so you know what is in it and it will taste so much better too. Try with apples and cinnamon or other takes, and make it fun and your own.
Coffee on its own is fine — our grind with coffee (sorry, we went there…) is the popular trend of creamy lattes and crazy toppings that just dose you with a big calories spike nobody needs to have.
Learn More Weight Loss tips
Visit weightlossnyc.com and start working with Dr. Oksana Aron, medical weight loss physican and diet doctor, able to help you to lose weight where other methods have not.
Dr. Aron has compiled some of her favorite weight loss tips to help you lose weight and maintain a lifetime of healthy habits.
Written Goals - Remember your 12 reasons? That’s just our way of getting you started. You can and should review and update this list as you see fit. Ask yourself what motivates you, and what results you seek.
Observe Your Habits - Do you dine at the table, or grab and go? How much of your eating is mindless? Take stock of yourself and then reflect on habits you'd like to change.
Water - Drink before meals to fill up, and between meals to steady your appetite. But also water for its own sake, as your body really needs it to manage and maintain itself. Pro tip: your kidneys can only process 1L per hour, so don't overdo it.
Healthy Favorites - List good, nutritious foods you like and plan them into your week -- when shopping, meal planning, or even on the go. Tuck in a salad for lunch or dinner each day. Veggies every meal - Brunch and munch with broccoli or spinach. Make the flavors fun and mix it up!
Fresh Produce vs Juices - Fresh fruits and veggies have lots of fiber to balance out the sugars and complete the nutritional balance. Try to eat minimally processed produce as often as able.
Protein Balance - Ignore fad diets. Just include 4 ounces of quality protein each meal, to aid in satiety and to ensure proper balance for your health.
Fat Friendly - Notice what oils you're cooking with and also the types of fat you're inclined to be eating. Avoid trans fats, minimize saturated fats, and seek out healthy natural oils in your diet.
Fill in Fitness - Mainly, avoid sedentary life, get up and move around, even if its just household chores, or on the go errands. The cumulative effects of regular activity are far better in the long run than bursts of random fitness. That said, find fitness activities you do enjoy, and work them into your daily or weekly routine.
Sleep it off - Truly the easiest and most overlooked weight loss, or even health tip, is to get enough sleep, regularly.
Patience - Give yourself the slack and the time to make these changes, in their own time and in your own way, to ensure a lasting healthy lifestyle. Equally important is to not let others sabotage your weight loss agenda. Find workout or even lunch buddies, who share your goals and will help each other stay on track and motivated.
Dr Aron Medical Weight Loss Program
Dr Aron can provide you with a personal program to reach your weight loss goals via the structures and clinically provens methods she uses. Visit her weight loss practice website at WeightLossNYC.com and start losing weight today.
Once you’ve focused on making healthy eating changes, then you can start to incorporate exercise, which will make you feel good and help you boost your metabolism.
Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time
16 ounces block firm, extra firm, tofu, fresh or frozen/thawed
2 T reduced sodium soy sauce
2 T rice vinegar (or balsamic or cider)
1 T honey or brown sugar
1 T vegetable or sesame oil
1/3 C Reduced sodium soy sauce
1/3 C lime juice
1 T vegetable or sesame oil
Press water out of the tofu (see below)
Cut tofu into desired shape: Triangles, cubes, slices or sticks.
Mix marinade of your choice into a bowl, and add the tofu shapes.
Marinate tofu for at least 30 minutes.
Prepare a baking sheet with foil for baking.
Preheat oven to 350 degrees.
Drain the marinated tofu and place onto the baking sheet.
Bake until tofu is firm and lightly browned, about 30 minutes.
Turn pieces once during baking.
This low fat, vegetarian dish yields about 2-3 cups. Refrigerate any leftovers within 2 hours.
100 calories per 3 oz, 6 g fat (0 saturated/trans)
How to Press Tofu
Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well — use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.
To press fresh medium to super-firm tofu, apply gentle, steady pressure.
Place tofu between layers of folded paper towels or clean dish towels on a plate.
Cover with another flat plate to help distribute the weight.
Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
Let the tofu sit for 30 minutes or longer. Replace towels if needed.
Cut the tofu into desired pieces and use or freeze.
She’s lost 60 lbs before her 60th birthday — and heading for 20 more
Her kids now in college, she looked at what she wanted to be in this next stage of her life; With most of her 83 pound weight loss goal achieved she joyfully reflects on her healthy regimen with just 20 more pounds to go before her 60th birthday.
She’s worked out a solid routine of three healthy meals a day without any mid-meal snacks. Obviously the early weeks were the most daunting, laying down the foundation for what has become her success story 8 months later.
Managing the daily challenges of real life setup some more obstacles in her path: managing the social obligations and even day to day cravings. She worked out some new strategies along the way to making better life habits and healthy choices.
There is no shortage of diet names to confuse us all. We want to be healthy and want to go beyond just a gimmick or trend. Dr Aron surely knows fact from fad, she prescribes diets to all her patients. So here are some simple facts about what makes a diet healthy, and why it should matter to you.
“Diet is the single most significant risk factor for disability and premature death.” — American Family Physician
Well … That seems like a pretty good reason to care about your diet.
Across the board evaluation of clinically viable food plans favor higher percentage of vegetables, limiting sugars, and replacing processed grains with whole grain sources. Important to note is that juices are not considered a proper replacement for real fruits and vegetables due to their higher glycemic index and loss of healthy fiber in processing. Likewise, potatoes fall into the carb camp not as veggies.
Making the proper substitutions can be challenging yet the clinical outcomes are meaningful in that your diet can push back on risk factors for cardio-vascular diseases, high blood pressure, obesity, and of course, diabetes.
What to do next
Fundamentally, maintaining proper nutrition is key, via proper balanced diet and appropriate food choices. Dr Aron can advise you of any items you are not sure if suitable for your weight loss progress as well as for your life.
Visit her medical practice at WeightLossNYC.com to learn more.
Sources: American Family Physician; Twitter author jokes
Nationwide statistics show Americans dining out for almost 1/3 of their meals, with almost 1/2 of their food budget spent at these establishments.
Given our tendency to dine out, it is worthwhile to consider ways you can manage and maintain your weight loss dieting program on the go. Some simple guidelines follow, as well as some links to some of our more popular posts past:
Avoid unlimited buffets and junk food franchises. Salad bars are good if you choose the healthy staple items not the dangerous ones.
Cater to places with extended menus to help you find healthy choices you will like. Favor seafood and salad places for healthier fare. Soups can be good, but know what you are choosing. Ask.
Best to plan ahead to dine out instead of splurging on surprise outings. Consider reviewing online menu before going so you will know what you will have.
Focus on eating for nutrition, not as a social activity. Make reservations to manage your cravings and limit the temptations to drink and snack while waiting. You can even have some small healthy crudite before leaving home to settle your stomach.
Stay away from large portions and fried food places. Know what is reasonable for you to eat and enjoy with your diet.
Consider sharing entrees with friends to manage your portions. Don’s be shy about tossing aside bread and extra carbs. Send away any extra munchies the waiter puts on your table. Only eat what you intend to eat.
As always, start to drink water as soon as you arrive and while waiting for meal.
Ask your server about options — extra salad instead of a heavier side dish. Bring your own dressing if you want to be sure of low calories. Add veggies to your entree to fill you up and slow you down.
Power Tips — Know your Menu Vocabulary
Bad: Buttery, Breaded, Buttered, Fried, Pan-Fried, Creamed, Scalloped, Au Gratin.
Avoid: Cream sauces, made with milk, mayonnaise, cheese or oil.
Look for tomato based sauces instead. Order all sauces on the side and use sparingly.
Follow Your Diet Plan
As always, follow the diet guidelines presented to you by Dr. Aron. She will have told you your calorie limits and suggested foods for you to enjoy and avoid. Fill up on water, salad and vegetables first. Focus on your friends more than the food. Slow down and pace yourself so you can enjoy your meal and not be left hungry and crave more. Your body also needs time to recognize the food in your system to trigger satisfaction. It is also more than OK to leave the table a little hungry. You never need to stuff yourself, be gentle to your body.
Looking for More Motivation to Lose Weight?
Align with Dr. Aron at WeightLossNYC™ and start losing weight today. Call 718-491-5525 or visit WeightLossNYC.com
Sources:  USDA, National Restaurant Association. Adapted from Sparkpeople
Your child’s future depends on the choices you make today. NYC has announced their summer program for school age children to receive meals across all NYC boroughs.
We wanted to share this important announcement to all NYC families from New York Summer Food Program. Please refer to their website and details below for complete information about nutritional meals for NYC kids this summer, or contact your school’s parent coordinator.
Families can download the free app by searching “SchoolFood” in the app store. Families can also find locations by visiting schoolfoodnyc.org, texting “NYCMEALS” to 877-877, or via 311
From: Division of Family & Community Engagement Subject: Summer Meals Start on June 27
We are excited to share with you news about our annual Summer Meals program for all New York City children. The Summer Meals program is crucial to ensuring that New York City children are well fed beyond the end of the instructional year.
Summer Meals provides free, healthy breakfast and lunch to all children—regardless of New York City residency—ages 18 and under at hundreds of locations around the City. Children do not need to register or show any kind of documentation or ID to enjoy a delicious meal.
This year’s Summer Meals program will launch on Saturday, June 27, one day after the last day of school for New York City students. Starting June 27, breakfast and lunch will be available at hundreds of public schools, community pool centers, NYCHA complexes, libraries, and other locations throughout the five boroughs and spread across neighborhoods. Additionally, there will be four mobile food trucks offering meals seven days a week throughout the summer at locations frequently visited by children and families.
We encourage you to share this multilingual flyer about our Summer Meals Program with your constituents. Schools were also encouraged to distribute this flyer, which provides information on the program, including our first-ever, free SchoolFood App (for both Apple & Android), an easy way for families to locate Summer Meals sites near them. Families can download the free app by searching “SchoolFood” in the app store. Families can also find locations by visiting schoolfoodnyc.org, texting “NYCMEALS” to 877-877, or via 311.
Thank you for partnering with us to make the Summer Meals program a resounding success for our children and families.
This is a public service announcement from NYC, we are not responsible for the content or media presented. All rights reserved.
Organic or non-organic? Whether we’re talking about fruits, veggies, meats or dairy, opinions abound.
While some claim it doesn't make a difference, a recent study published in PLoS One proves that organic milk is healthier for you than conventional milk. Here’s why:
It’s all about the fatty acids
Cows producing organic milk are fed grass with high omega-3 fatty acids, while cows used for conventional milk are fed corn, which have higher levels of omega-6 fatty acids.
Organic milk has a healthier balance of omega-3 fatty acids and omega-6 fatty acids in all types of milk but nonfat milk, which can aid weight loss or help maintain your weight.
In the samples taken in the study, the total amount of fat in the organic milk was the same as the conventional milk. But when comparing the types of fatty acids, organic milk had 62 percent more omega-3s and 25 percent fewer omega-6s.
Both omega-3 and omega-6 fatty acids are essential to a healthy diet. Omega-3s can be found in fish and flaxseed, while omega-6s can be found in many fried foods. The right balance of both is key. Omega-3 and omega-6 fatty acids offer health benefits, but when it comes to milk, organic milk may be your healthiest option.
Struggling with your weight?
Weight loss expert Dr. Aron will personalize a healthy weight loss plan just for you so you can lose weight fast. Call 718-491-5525 for your initial consultation, or visit WeightLossNYC.com for more information.
Friends can be very influential in the way we dress, speak and even eat. So does that mean who we hang around with can make us fat? Obese, even? Researchers decided to look into this to see if that's the case.
What did researchers find?
Turns out that the people around us can affect what we eat and how much, according to findings from several studies published in The Journal of the Academy of Nutrition and Dietetics
I'll Have What She's Having
When people know that others in the group are eating low-calorie food, it makes them more likely to want to eat the same, the data said. The same went for high-calorie food. People also ate similar quantities of food just to fit in. When eating in group settings, people tend to eat like their friends do, whether it's healthy or not.
Real Friends Don't Let Friends Eat Junk
Eating is a social behavior and we can use it for good. When dining out or having friends over for a dinner party, set a healthy trend. Select healthier options on the menu and opt to split a large dish to cut calories. Serve a nutritious spread of fruits, veggies and smaller-portioned foods at your next party.
Overeating and making the wrong food choices can make you gain weight, so it's especially important to mind what you eat when in the company of friends. Be the one to make the first move!
Need to lose weight?
Whether it's 10 or 20 pounds or more, Dr. Aron is here to listen and help. Read more about her medical weight loss program in New York.
Credits: Image courtesy of Ambro, FreeDigitalPhotos. Article source eurekalert
Do you know what's on your child's lunch tray at school?
Parents in recent years have been surprised to find pizza sauce being counted as a vegetable and junk food masquerading as a healthy snack, but change is starting to happen.
The National School Lunch Program was started 65 years ago to make sure children are nourished and can get through the school day on a full stomach.
While the program now serves 30 million children nationwide at a low or no cost, it's also become increasingly criticized for the quality of foods offered and is being partially blamed for the rise in childhood obesity, especially in low-income children.
Taking action on school lunches and childhood obesity
In 2012, the USDA called for more nutritious ingredients in school lunches, including more fruits, vegetables, low-fat milk and whole grains. It also urged limits on trans fats and high-calorie foods.
Parents in some states have pushed for laws requiring healthier school meals and more stringent nutritional standards—and it's making a difference.
Children in schools with more stringent nutritional standards had a healthier weight status.
The rates of obesity were much lower in states that exceeded the USDA nutritional requirements.
Rates of obesity were doubled among students who ate reduced and free school lunches (26%) compared to students who didn't eat school lunches (13%).
What you can do
If you're unhappy with what your school is offering, speak up! You never know what kind of change you can make until you try. You can also pack a healthy, nutritious bag lunch for your child if the school lunches provided don't meet your personal standards for your child.
Start losing weight today! If you struggle with weight loss, don't hesitate to contact us at 718-491-5525. Make an appointment with weight loss expert Dr. Aron, who can help you lose up to 10 to 20 lbs or more each month. A healthier family starts with a healthier You!