The Hunt for a Healthy Easter

Indulge in all of Easter's treats with these tactics.

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Just when you thought all the holidays were behind you — and no longer threatening your weight-loss — along comes Easter. Towering displays of marshmallow chicks and chocolate bunnies fill the stores, and you or your relatives may be planning a massive feast. But you can enjoy this festive celebration without abandoning your diet. All it takes is a little planning.

"A holiday is one day," says New York-based nutritionist and chef Jackie Newgent, RD. So if you do tend to overindulge, don't fret. "It's not something to throw the towel in for," advises Newgent. There's only so much damage you can do in 24 hours.

Watch that basket

The best approach to Easter? Focus on the meaning and the nonfood traditions of the holiday rather than the meals. Then, once you're looking at the bigger picture — not just candy-filled Easter baskets — figure out how to incorporate some of your favorite low-calorie foods into the holiday for a healthy approach to weight loss. Here are some more tips:

Since you know sweets will be around, plan for them
Save calories elsewhere in the day for a small splurge. Some chocolate can be good for you, says Newgent. Try buying small, individually wrapped chocolate eggs and jelly-bean packs. Avoid the giant chocolate bunnies, no matter how cute they are.

Don't sit down to dinner on an empty stomachYou'll be more likely to overeat, Newgent says. Try snacking on those colorful hard-boiled eggs — one large egg has around 76 calories. It's a filling, nutritious choice, and a Weight Watchers Power Food.

Be activeGo for a walk before church or coordinate a street-wide Easter egg hunt or parade.

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Rethink that Easter basketSometimes nontraditional gifts (books, costume jewelry, gift certificates) are even more appreciated than the usual candy, says Newgent, who loves the surprise of finding a new outfit in her basket every year.

Consider making healthy meal substitutionsFor example, try the Apricot Citrus Stuffed Ham and Ginger-Sesame Asparagus.

Easter advice

Here are more suggestions for keeping this holiday low in calories, courtesy of Community users on the WeightWatchers.com message boards:

Shift your focus"Remind yourself that holidays are not about a whole season, a whole weekend or even a whole day," says Jen. "They're a time to be shared with loved ones. They're not about dinner!"

"Un"-Chocolate Eggs"Instead of buying lots of candy, buy plastic eggs and fill them with stickers, money or small toys," suggests Karlene. "Kids love them because they can hide them over and over again!"

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Spread the wealth"'Share' is the key word," says Caridad. "Don't buy a big bag of candy. But if it ends up that you have one: Share, share, share!"

Smart requests Jennifer suggests: "Ask the Easter Bunny for some nonfood rewards, or ask for things that will help with your weight loss: individual-size puddings, granola/cereal bars, dried fruit."

The main thing to remember is Easter is a time to ENJOY yourself and not to be too fanatic about food. Just don't go too crazy and be prepared to work a little harder in the gym after Easter's over.

Happy Easter! xx

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What Cheeses Are Best For Dieters?

Cheese is often considered a high-fat no-no for dieters. Cheese offers an undeniably good flavor and texture to many foods. Using it in moderation when dieting can help satisfy your taste buds and make you feel full longer because of its fat content.

Naturally Low-Fat Cheeses

Feta, part-skim mozzarella and goat cheese are lower in calories per ounce than cheddar or brie. For example, 1 oz. of feta contains just 75 calories and 6 g of fat, while an ounce of cheddar contains 114 calories and 9 g of fat. Feta makes a good topping for salads or broiled over chicken. Part-skim mozzarella can be melted in an egg white omelet or broiled on top of tomatoes for a quick side dish. Plain goat cheese may be used in lieu of cream cheese on toast or mixed with herbs to make a light, flavorful sandwich spread.

Techniques

Hard cheeses such as Parmesan, Romano, asiago and aged cheddar have strong flavors that can be used in small amounts to accent dishes. Just a tablespoon of finely grated hard cheese gives depth to steamed vegetables, scrambled egg whites or a tossed salad and adds only about 25 calories and 1.5 g of fat. Tossing a rind of Parmesan into broth-based soups or stews gives a deep flavor without adding significant calories.

Expert Insight

A study from Curtin University in Australia found that eating five servings of low-fat dairy foods, including cottage cheese, induced greater weight loss and body-fat loss after 12 weeks than three servings daily. Low-fat ricotta cheese is another good dietary choice that helps you boost your dairy servings. Mix it with strawberries and a no-calorie sweetener for dessert or use in casseroles.

Low-Fat Options

Many cheeses have low-fat or lighter counterparts. Oftentimes, the flavor and texture of these versions is a poor substitute for the real thing. Use low-fat and fat-free versions of cheddar, Gouda and Monterey jack in casseroles and melted dips where their deficiencies are masked by other ingredients.

Considerations

If you just cannot live without an ounce of high quality blue cheese on your salad--or want to enjoy a few samples from a gourmet cheese tray--go ahead. Just remember to cut back in fat in other places over the course of the day. If you have cheese on your salad, skip the nuts and avocado. A slice of melted cheese on a sandwich means you should choose lean meat such as deli turkey or chicken breast instead of pastrami or salami. If you enjoy an appetizer of cheese and crackers, stop at an ounce--which is about the size of a pair of dice--to keep your calories in check.

Do you enjoy snacking on cheese? Choose these healthier options and you'll still be able to lose weight! Comment what you think!



Source
http://www.livestrong.com/article/238406-what-cheeses-are-good-for-diets/

References

• "Shape": Say Cheese
• Nutri-Facts: Nutrition in Parmesan

Ask the Experts: What to Eat at Lunchtime to Lose Weight

Lunchtime! You know scarfing down a burger and fries isn't the best choice if you're trying to slim down, but how do you know what is? We've enlisted the expertise of two nutritionists — Stephanie Clarke, RD, and Willow Jarosh, RD, of C&J Nutrition — to share the perfect equation for how to make a delicious and satisfying lunch that will help you lose weight. Follow their advice below to start seeing results.

Source: Shutterstock

Calories

If you're trying to lose weight, aim for the 400-to-450 range. If you're trying to maintain your weight, especially if you work out, aim closer to 500 calories.

Protein

Go for the gold and get 20 to 30 grams of protein, which is about 17 to 25 percent of your lunch calories. A healthy dose of midday protein will help prevent the dreaded afternoon slump and will keep you feeling satisfied post-lunch so you're less likely to reach for sugary pick-me-ups.

Fibre

Shoot for at least eight grams of fibre, which is 30 percent of the daily recommended total of 25 grams per day. Including fibre-rich carbohydrates (whole grains, starchy veggies, and fruit) and fibre-containing fats (nuts and seeds) will help you reach your fibre goals.

Carbs

Yes, you need to eat carbs! Go for 50 to 65 grams, which is 45 to 55 percent of your lunch calories. Carbs offer your brain and your body energy, so skimping can leave you feeling sluggish. Overdoing it can also have the same affect, so stick to this range. Avoid refined carbs, like foods made with white flour and white sugar, and go for whole grains, whole grain breads and pastas, and starchy veggies and fruits.

Sugars

Healthy lunches should have four grams of sugar or fewer, but if you enjoy foods that contain natural sugars (like grapes or dried cranberries in your salad, sweet potato or squash in soups, whole pieces of fruit, or natural sweeteners like maple syrup or honey in sauces or dressings), then aim for fewer than 20 grams of sugar. Be mindful of the hidden sugars in certain products like sandwich bread; read labels, and choose those without added sugars.

Fats

Including healthy fats in your lunch makes your meal more satisfying, so strive for 13 to 18 grams, which is 30 to 35 percent of your total lunch calories. Including healthful sources like nuts, seeds, oils, avocado, and olives can help beat sugar cravings later.

Timing

Enjoy your lunch about one to three hours after your morning snack. If you eat breakfast around 7:30 and your morning snack around 10, aim to eat lunch around 12. Or if you like to exercise at noon, enjoy your lunch when you get back around 1. If you tend to forget to eat because you're so busy, set an alarm on your phone or computer to remind you to stop and nosh!

A Few Examples of Perfect Lunches

Photo: Jenny Sugar

• Sesame Ginger Quinoa Salad With Vanilla Greek Yogurt (5.3 ounces) and Blueberries (1/4 cup):
  Calories: 462
  Total fat: 13.6 g
  Saturated fat: 1.7 g
  Carbs: 58.4 g
  Fibre: 8.1 g
  Sugars: 20.2 g
  Protein: 28.1 g

Photo: Lizzie Fuhr

• Spinach Feta Wrap With a Pear and Raw Almonds (14):
  Calories: 452
  Total fat: 19.5 g
  Saturated fat: 5.1 g
  Carbs: 54.1 g
  Fibre: 12.2 g
  Sugars: 20.4 g
  Protein: 20.5 g

Photo: Jenny Sugar

• Butternut Squash Lentil Soup With a Slice of Whole Wheat Bread Smeared With Avocado (1/4 fruit):
  Calories: 433
  Total fat: 9.5 g
  Saturated fat: 1.6 g
  Carbs: 67 g
  Fibre: 22.4 g
  Sugars: 20.2 g
  Protein: 22.3 g

Photo: Lizzie Fuhr

• Greek-Yogurt Chicken Salad on a Whole Wheat Pita With an Apple and Salted Cashews (10):
  Calories: 483
  Total fat: 14.1 g
  Saturated fat: 3.2 g
  Carbs: 63.8 g
  Fibre: 10.1 g
  Sugars: 22.5 g
  Protein: 29.7 g

Snack Mistakes to Avoid

• Waiting until you're famished: Busy schedules can make hitting that midday meal tough, but avoid heading to lunch when you're starving. Not only will you inhale your lunch quickly and reach for more food because your body hasn't had time to register that it's full, but also, it can also throw off your natural hunger and fullness cues for the rest of the afternoon, which can lead to eating more later in the day.
• Eating out: Do you know how many calories are in that soup and salad you ordered from the cafe? It seems like a healthy lunch, but hidden high-calorie ingredients could make your lunch well over 600 calories. Pack lunch from home so you know exactly how much you're eating.
• Not taking a break: When you mindlessly gobble down your lunch while doing something else like working or watching TV, your mind will be too distracted to be able to fully register each bite, so you'll tend to take in or crave more calories. Get away from your desk, get outside, or eat lunch with a friend.

Source
http://www.popsugar.com.au/fitness/What-Lunch-Eat-Help-Weight-Loss-35986307