Living Lite

Should You 'Detox'?

January 13, 2019

Should you "detox?" Did you gain weight last year? After your vacation or a business trip? Have you made a New Year's Resolution to lose weight? Or have you given up on those resolutions? No need to give up! There are so many ways to lose weight quickly, most are unhealthy or backfire. 

I have found a way to lose weight fast that is satisfying, increases your energy and confidence, allows you to eat your favorite foods, is sustainable, good for you...and, most importantly, works like a charm! I call it my "Diet Simple Detox." In fact, I'm doing my detox program now after some holiday weight gain.

I always give my clients the option and we decide the best way to go about it together. One of the most successful ways is to "semi-fast" in the evening (no need to be restrictive earlier in the day). The way I recommend doing it is to eat about 2/3 or 3/4 of your calorie needs before the evening and then skip dinner, or stick with something very low calorie such as a veggies, yogurt and/or fruit, a salad or soup. The two nights of semi-fasting allow you to eat more enjoyably overall, it can undo damage done during the week, and ... surprise ... it's even healthy and enhances your energy.**

There have been numerous studies establishing that eating more during the day and less at night is more likely to aid weight loss. This confirms my observations and recommendations of the last 30 years (Ha Ha! I know, I'm a genius).

The key to quick weight loss and a successful semi-fast is to find two nights when semi-fasting would be easier for you. One of my clients semi-fasts on nights her husband is traveling, when she isn't faced with eating a full meal with him; she has a satisfying veggie-centric soup. Another client simply doesn't eat Monday and Tuesday nights (I couldn't do it!). She lost 50 pounds before her wedding and has kept it off. A client who is a professor has two days when he teaches for ten hours. He gets home exhausted and has found he doesn't need dinner those nights.

I personally have used this strategy most of my adult life, before knowing about the studies. My motto since the 1980s has been "Light at Night," and it works. I generally eat light at night for weight maintenance and I'm doing my "Diet Simple Detox" now - after gaining some holiday pounds.

You could lose two to three pounds a week with my "Diet Simple Detox"!

** A growing body of evidence shows calorie restricting may reduce disease and extend life. There are many theories to explain this and one is that a lower metabolism causes less oxidation, cell proliferation (cancer), and decreases harmful chemicals and hormones in your body.

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New USDA Proposed Farm Bill Rule Threatens Food Security

December 25, 2018

Urgent message from Katherine Tallmadge, M.A., R.D.N. The new farm bill, signed into law December 20 by President Trump, will serve the public by investing in a strong food safety net, nutrition education programs that promote healthy people, and a robust food system and strengthened economy, according to the Academy of Nutrition and Dietetics.


However, a proposed rule announced by the U.S. Department of Agriculture hours before the signing could decrease states' flexibility to waive work requirements for people who receive benefits under the Supplemental Nutrition Assistance Program (SNAP).


"The farm bill, as signed into law, reinforces the inherent link between agriculture and nutrition by fostering access to nutrient-dense foods that promote health and providing consumer education that increases nutrition literacy and life management skills," said registered dietitian nutritionist and Academy President Mary Russell.


"The bipartisan farm bill ensures the integrity of the Supplemental Nutrition Assistance Program, while making targeted improvements for seniors and people with disabilities and modernizing systems and technology," Russell said.


USDA's proposed rule, however, would affect people's eligibility for SNAP, which the Academy believes is highly effective in preventing food insecurity and alleviating poverty, and is linked with improved health and lower health care costs.


"SNAP helps one in eight Americans put food on the table and keeps more than 8 million people out of poverty. The Academy supports efforts to ensure states have the flexibility needed to improve people's food security," Russell said.


The farm bill will improve coordination of SNAP-Ed with other nutrition education programs and take steps to increase accountability and reporting of outcomes, as well as sharing of information between states through an information clearinghouse. The coordination of programs would not be affected by USDA's proposed rule.


"Access to food is a key component of reducing food insecurity. Nutrition education through the SNAP-Ed program affords participants the opportunity to budget for and prepare healthy foods and maximize their purchasing ability," Russell said.


The Academy of Nutrition and Dietetics is the world's largest organization of food and nutrition professionals. The Academy is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. 

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Katherine's Weekly Batch Recipe: Chocolate-Covered Holiday Treats!

December 20, 2018

My fifth and final 2018 weekly batch recipe is all about holiday celebrating. This batch is a fun - and messy - activity for children, and adults, of course. They make an impressive gift, or even a dessert or snack for a holiday gathering. They taste like fresh peanut butter cups, but unbelievably ... every. single. ingredient ... is natural and healthful!

Batches make the most of the time you spend in the kitchen and ease some stress from your life. I feature batch recipes in my books, Diet Simple and Diet Simple Farm to Table Recipes. Batches are your favorite delicious, quick and easy meals made ahead of time so that you always have something in the freezer or refrigerator, ready to eat, or serve for guests, on a moment’s notice. And, believe it or not, though it may take a little extra time to prepare the batches on the weekends, it actually saves time overall and calms the daily whirlwind of your life.

Roll the Frozen Peanut Butter and Oat Balls in the Melted Chocolate Chips (Photo by: Katherine Tallmadge) Roll the Frozen Peanut Butter and Oat Balls in the Melted Chocolate Chips

Chocolate-Covered Peanut Butter & Oat Balls

I always at least quadruple this recipe. It's only four ingredients. It's fast. It's simple. These treats are so addictive, they're gone in a flash, so be on your toes!

A Heaping 1/2 Cup of Peanut Butter (or any nut butter you like, such as Almond Butter)
3/4 Cup Old Fashioned or Quick Rolled Oats
1 Tablespoon Pure Maple Syrup
3/4 Cup semi-sweet chocolate chips, melted
Natural, Unsweetened Coconut Flakes (optional)
Chopped Roasted Nuts (optional)

Mix oats, peanut butter and maple syrup. Roll into about 12 or more balls (the smaller the balls, the more chocolate on each one!) and place them on a baking sheet which is covered with parchment paper. Freeze about 15 minutes or until set.

Involve Family and Friends in Creating Your Holiday Treat - Be Prepared to Get Chocolate Everywhere! (Photo by: Katherine Tallmadge) Involve Family and Friends in Creating Your Holiday Treat - Be Prepared to Get Chocolate Everywhere!

Pull the frozen balls out of the freezer. Roll them in the melted chocolate and, if you wish, sprinkle with chopped nuts and/or coconut. Melt the chocolate carefully to prevent it from burning. Use a double boiler and stir until melted, or use a microwave stirring every 30 seconds until melted.

You may need to heat the chocolate again as the frozen balls may harden the chocolate while you're "working." Once every ball is generously covered and every last bit of chocolate is used up, freeze until the balls are set, at least 15 minutes.

Pull them out of the freezer and enjoy. You can save them in a plastic container in your refrigerator for three weeks. The more you make, the better!

Adapted from Eating Well Magazine.

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