Living Lite

A Peaches & Cream Surprise

June 26, 2016

There's nothing as delicious as fresh, juicy peaches in season. Take a bite, the sweet juice runs down your arm...I have a new peach recipe you'll love. Surprise: It's made with Greek Yogurt (though it tastes like cream). Try it and your taste buds will zing! This amazing recipe was developed by the CHOBANI Company's French-trained chefs, and I got a chance to watch a demonstration with a tasting. This is a lovely dessert containing all the health benefits of yogurt and peaches! Your family and guests will be delighted!

CHOBANI

Peach + Ginger

Yields four, 4 oz servings

INGREDIENTS

2 cups Chobani Non-Fat Plain Greek Yogurt
2 tsp. candied ginger, small dice 4 tbsp. toasted almonds, sliced
2 tsp. fresh thyme, picked
2 tbsp. honey
1 cup Peach and Ginger Compote

PEACH AND GINGER COMPOTE INGREDIENTS

4 yellow peaches, peeled, cored, small dice
1 tbsp. fresh ginger, minced
1 teaspoon lemon juice
1/2 cup sugar

METHOD

  1. Cook peaches, ginger, lemon juice, and sugar for 20 minutes or until tender. Let cool completely.
  2. Scoop 1/2 cup of yogurt into each of 4 bowls. Top each bowl of yogurt with 1/4 cup peach
    and ginger compote, 1/2 tsp candied ginger, 1 tbsp toasted almonds and drizzle with 1/2 tbsp of honey. Garnish with thyme.

    110 calories per serving, 0 g Fat, 5 mg cholesterol, 35 mg sodium, 17 g carbohydrate, 1 g fiber, 8 grams protein


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Irregular Meal Patterns Can Affect Metabolism, Appetite, Body Fat, and Diabetes

June 19, 2016

Are you a regular 3-square-meals-a-day person? Or, do you eat at different times, depending on your schedule or how you feel? New research has found that your answer to these questions can change the rate at which your body burns calories (metabolism), your appetite, and even your blood sugar levels, all of which affect the amount of calories you eat and your ability to maintain or lose body fat.

The study, published in this month's American Journal of Clinical Nutrition, gave two groups of women either a regular meal pattern or an irregular meal pattern, then reversed the conditions for each group. What they found confirmed what I have observed over my 25-plus years of clinical practice: A regular meal pattern, ie, three meals and 3 snacks per day, increased metabolism, lowered appetite, and even reduced blood sugar levels after meals. 

As I've said for many years, planning and eating regular meals is one of the most important factors contributing to weight loss success. Conversely, undereating and poor planning are major causes of overeating. Eating on a whim - or catch-as-catch-can - sets you up for failure in so many ways. And now, according to this study, it's official and not just my own observation!

Learn how to fix your disorganized eating in my book, Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations


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Feeding Your Kids Salmon May Prevent Obesity Later in Life

June 12, 2016

Feeding your child salmon may prevent obesity later in life. But how? The authors of a study pulished in the International Journal of Obesity, theorize the reason is that increased tissue levels of omega-3 fatty acids [found in abundance in salmon, herring, anchovies and sardines], may prevent antibiotic-induced alteration in gut microbiota [the bacteria in the gastrointestinal tract] and obesity later in life. 

"Elevated tissue levels of omega-3 fatty acids significantly reduce body weight gain and the severity of insulin resistance, fatty liver and dyslipidemia [high cholesterol] resulting from early life exposure to ezithromycin [an antibiotic]," said the authors.

These results makes sense to me for at least two reasons:

It's already been established that babies who are breast fed - and breast milk is loaded with probiotics - are less likely to be overweight later in life. Also, probiotics (for instance, found in yogurt) improve the health of the microbiota. So, apparently, an improvement in the microbiota is one reason why probiotics may help manage weight in children through their lifespan. This study showed that probiotics can help undo the harm to the gastrointestinal tract caused by early antibiotic use. Learn more about probiotics and the microbiota...

Omega-3 fatty acids are known for their anti-inflammatory properties. They have been hailed for decreasing heart disease risk, cancer risk, cognitive decline, Alzheimer's Disease -and now - increase of healthy gut bacteria and obesity.  Learn more about omega-3 fatty acids...

So eat your salmon - or any fatty fish - to lose weight! The American Heart Association recommends 12 ounces per week.

 


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