The omer is ending; graduation, bar and bat mitzvahs and weddings are coming up. Do you think about losing weight, eating healthy, and looking your best? Take my advice and you can and will!
First, let’s review some basic nutrition guidelines for losing weight and cutting inches in a healthy way. Most importantly—avoid all fad diets, do not avoid whole food groups and avoid any diet or meal plan that makes you feel hungry all day long. The best diet is one that you can maintain and stay on without feeling deprived. Feeling hungry all the time is the surest way to fail and not lose weight or gain it right back!
When it comes to following a weight loss plan, the best one to follow and stay on is the one you are prepared to follow. Changing your lifestyle is not easy, so it’s important to find a plan that suits you best. For example, if dairy is a staple in your diet, it is not reasonable to embark on a meal plan that eliminates dairy completely. Eat dairy in moderation. In order for a lifestyle plan to be sustainable, it can’t be too rigid. Flexibility is the key. No one can be held to a perfect standard—the magic is in learning how to be compliant most of the time, but accepting that sometimes it’s ok to have a serving of ice cream or a piece of chocolate. Instead of viewing these indulgences as slip-ups or as cheating, we need to view them as treats or rewards that you deserve occasionally. Don’t punish yourself! Enjoy the reward of an occasional ice cream or piece of chocolate, and then get right back to the program and eat healthy again!
Now, let’s talk about carbohydrates for a minute. Although carbohydrates get a bad rap and come in and out of favor, not all carbohydrates are created equal. Fruits, vegetables and carbohydrates that contain whole grains are good carbohydrates that are sometimes referred to as lean carbohydrates or “clean” foods, as they are low in calories and contain plenty of fiber. Fiber is good—it fills you up but doesn’t add weight! Highly processed foods such as white-flour bread or pasta do not fill you up but instead make you more hungry and make you eat more. These are not lean carbohydrates. Eat lean carbohydrates as they contain enough fiber or protein to delay the absorption of carbohydrates in your body. The result is that you will be full and will eat less.
Here are some tips to get started on your healthy eating plan:
1. Set realistic goals.
2. Plan simple, low-calorie meals ahead for each night.
3. Don’t eat past 7 p.m.
4. Exercise daily. Start slow.
4. Consume 25-35 g of fiber per day.
5. Drink a lot of water, approximately 64 ounces per day.
7. Eat lean carbohydrates and stick to 3 servings per day.
8. Consume 2-3 servings of fruit per day.
9. Eat unlimited amounts of non-starchy vegetables each day and keep them handy and within reach at all times to reduce hunger pangs.
10. Make sure to eat enough protein each day.
11. Remember—moderation is the key!
Fish With Vegetables
All in One Pan
- Olive oil cooking spray
- 4 (4 oz.) fish fillets (salmon, cod, halibut)
- 1 small eggplant, chopped
- 1 red onion, chopped
- 2 colored peppers, sliced
- 1 zucchini or summer yellow squash, sliced
- 1 small container of cherry tomatoes
- 1 tablespoon of fresh herb of your choice
- 1-2 cloves garlic
- 1 lemon, zest and juice
1. Preheat oven to 400 degrees.
2. Spray a large roasting dish with olive oil cooking spray.
3. Spread all the vegetables except the tomatoes evenly in the pan.
4. Spray to cover with the olive oil cooking spray; cook for 10 minutes.
5. Place fish fillets on top, season with salt and pepper.
6. Sprinkle herb of choice, lemon zest and lemon juice and spray again with cooking spray; cook for 6 minutes or so.
7. Top with tomatoes and cook for a few more minutes until tomatoes are warm and fish is cooked through.
Jamie Feit MS, RD received her bachelor of business administration degree from The George Washington University and her master of science degree in clinical nutrition from New York University. Jamie completed her dietetic internship in affiliation with Mount Sinai Medical Center. Before starting Jamie Feit Nutrition, LLC, Jamie was a wellness educator for 1199 Union Benefits Program, an independent nutrition consultant and held a variety of positions at Mount Sinai Medical Center, including nutrition supervisor at the diabetes center, and research coordinator and clinical nutritionist in the Division of Endocrinology. Jamie provides per diem coverage at Blythedale Children’s Hospital and currently works part time at Westmed Medical Group in the healthy measures weight management department. Jamie is also a pampered chef consultant because she loves to cook, entertain and serve healthy kosher food.
By Jamie Feit