Category: Food for Thought

You know what’s a big YAY in summer? Crab legs! So, as we approach the summer time, I wanted to give you some information about crab legs to help you with portion control and menu planning. First, you should know that crabs are at different points of growth when fishers catch them, so  [Read more...]

Who doesn’t love soup, right? Hot soup warms our bellies in the winter.  Cold soups are a refreshing touch in the summer. But, soups are a little tricky to fit into one’s portion-controlled weight loss and maintenance lifestyle. While you might find a canned soup low in calories, or even relatively low in  [Read more...]

Fiber is an important nutrient that’s often overlooked. As a matter of fact, the average fiber intake of adults in the United States is less than half the recommended levels and is lower still among those who follow low-carbohydrate diets. Those folks are so busy avoiding carbs, they forget that these foods provide  [Read more...]

Eating out can be fun and social. When trying lose or control your weight, however, going out to eat can be stressful without preparation. It is important to be familiar with a restaurant menu 𝘣𝘦𝘧𝘰𝘳𝘦 you get there. Choosing your food 𝘣𝘦𝘧𝘰𝘳𝘦 you arrive makes it easier to avoid snap decisions you might  [Read more...]

𝗗𝗼 𝘆𝗼𝘂 𝗵𝗮𝘃𝗲 𝗮 𝘀𝗮𝗹𝘁 𝘁𝗼𝗼𝘁𝗵? Healthy levels of salt in the body helps keep our blood pressure under control and ensures that our muscles and nerves function properly. However, our kidneys have trouble processing excess sodium, causing our bodies to retain water. That puts more pressure on blood vessels and  [Read more...]

Vitamin D is an important nutrient that helps the body absorb calcium (and regulates it in the blood), which is essential for maintaining strong bones and teeth. And when it comes to your bones, Vitamin D and calcium aren’t only essential to prevent fractures but also to help fracture healing. Additionally, low levels  [Read more...]

Personally, I have a very strong aversion to many traditional marketing methods; I find much of it to be psychologically manipulative and, oftentimes, downright untrue. This is especially the case when it comes to the weight loss industry, where so many fly-by-night charlatans and snake oil salesmen sell people things by playing to their deepest  [Read more...]

Even if you’re not a fan of Greek yogurt’s distinctive flavor (it has a pronounced “tang”) for snacking or breakfast purposes, you can still tap its health benefits: It contains twice the protein of regular yogurt and less lactose as well, making it suitable for some people who suffer from lactose intolerance.   [Read more...]

Much like street drugs, sugar triggers the release of chemicals that set off the brain’s pleasure center, in this case opioids and dopamine. Some studies have suggested sugar is as addictive as cocaine.  And, as they do with street drugs, people develop a tolerance for sugar — meaning, they need more sugar  [Read more...]

An apple a day may not keep the doctor away, but it’s a healthy choice anyway. For one thing, you can’t beat the convenience of an apple. They are an easy go-to and grab-and-go snack as they come in their own packaging—meaning you can eat the skin. They also play nicely  [Read more...]

If you’ve been scarfing down scrambled egg whites because you’re afraid to eat the yolks, you’re missing out on one of Mother Nature’s most potent fat-fighting nutrients: choline. Found abundantly in egg yolks, this nutrient squelches the body’s output of leptin, a hunger–stoking hormone that fuels between-meal cravings. (Yolks also deliver vitamins  [Read more...]

When we consume alcohol, our blood alcohol level can rise very quickly. When that happens, a metabolic regulatory mechanism kicks in and our pituitary gland stops releasing one of the hormones that it stores up – a hormone called “anti-duretic hormone” or ADH. When ADH is blocked, our kidneys know to  [Read more...]

A couple months ago, a man by the name ofChris Jones (personal fitness trainer and CEO of Trainer Connect) posted a message on LinkedIn targeted to “supplements pushers” (my term, not his). It was a warning to not even think about approaching him to sell supplements to his training clients. That prompted a  [Read more...]

One of the biggest dieting mistakes, both for those who want to lose weight and those who want to control their weight, is not eating enough fruits and vegetables. To lose weight, you must eat fewer calories than your body uses. This doesn’t mean you have to eat less food. You can  [Read more...]

  For years, researchers and health experts have recommended drinking eight 8-oz. glasses of water a day. I agree that that should be the minimum. I do not agree with those who say it’s not necessary to drink at least that amount, that there are other ways to get water into the body through so-called  [Read more...]

Iron is a mineral that’s vital to our health, our metabolism and survival. All of our cells contain some iron, but most of the iron in our bodies is in our red blood cellswhich transport oxygen from our lungs to the organs and tissues throughout our bodies. However, inflammation associated with excess body weight  [Read more...]

When I start talking to new clients about the necessity of lowering their sodium, and to especially stop adding table-salt to their dinner plates, the look of panic and horror often follows. So many people are addicted; so many, just by rote response, will reach for the salt shaker before they even taste their  [Read more...]

Almost everyone loves sushi. After all, what’s not to love? It comes in all varieties and all colors, and those bite-size pieces are so cute, right? And who doesn’t think a sushi hand roll in the shape of a cone isn’t healthier than an ice-cream cone, right? Well . . . uh . .  [Read more...]

Summer is almost here. Sun.  Surf.  Sand. Barbecues and beer. Beautiful beach sunsets and bottles of wine. Happy hours and hang-overs. Alcohol is deeply entrenched in our culture as a way to have fun, let loose, and be social . . . and we all especially want to  [Read more...]

This is a question I get asked quite a lot and to answer it, I’ll start with another question: What exactly is panko? — the Japanese word for “small pieces of bread.” First, some history. Did you know that panko crumbs are not made with heat? They’re electrocuted!! While the Japanese  [Read more...]

Both red and green cabbages are rich in nutrients, but there are differences in the nutrients they offer. Some red cabbages contain almost twice the vitamin C as some green cabbages. Red cabbages are always richer in flavonoid phytonutrients (say THAT three times fast!) that not only act as antioxidants but  [Read more...]

  One of the major components of weight loss (and weight maintenance) is, of course, portion control. Yet, I often get asked, “Why can I can’t have as much celery as I want? Vegetables were unlimited on the last program I did.”   No, vegetables are not unlimited . . .  and how did that  [Read more...]