These are Katherine Tallmadge's wonderful summer recipes (from the book: Diet Simple Farm to Table Recipe: 50 New Reasons to Cook in Season!), which Katherine is providing to Georgetown Dish readers, some of which, we can proudly say, were prepared by The Four Season's talented chef, Douglas Anderson.
Summer is a season filled with beauty! Beautiful, sunny weather, beautiful afternoons spent with family and friends, and, of course, beautiful fresh produce straight from the garden. Summer is bursting with an abundance of delicious ingredients like juicy peaches, sweet melons, cool cucumbers and heirloom tomatoes. Take advantage of summer's bounty with these quick and easy recipes... These recipes - and so many more - are found in my new Diet Simple companion cookbook, Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season! Several of my recipes have been uniquely and beautifully prepared and served by the Four Seasons Hotel Executive Chef Douglas Anderson when I give my nutrition presentations to Four Seasons' Spa members. Here are a few of my favorites for Georgetown Dish readers...
Melon Chunks with Crumbled Feta and Fresh Mint (in photo above)
Fresh Summer Salsa with Watermelon
Silvestro's "Italian" Gazpacho
Kjerstin's Chicken Salad with Sweet Melon/Grapes, Peaches, and Toasted Walnuts
Salad of Fingerling Potatoes, Green and Yellow Beans with a Lemony-Garlic-Herb Dressing
Tabouleh with Chick Peas, Seasonal Vegetables and a Lemon Garlic Vinaigrette
Zucchini Ribbons with Fresh Lemon Vinaigrette
Fresh Kale and Summer Peach Salad with Toasted Almonds and Balsamic Vinaigrette
Summer Peach Crisp with Nuts, Dried Fruit and Ginger
Dark Chocolate-Dipped Seasonal Fruit and Fruit Popsicle
My clients regularly ask me: Could the height/weight charts in doctors’ offices be correct?
My answer: That depends…
Don’t use height/weight charts alone to determine your ideal body weight. Researchers designed the latest body mass index (BMI) charts for use in combination with additional personal information. A group of scientists from the National Institutes of Health (NIH) who specialize in how weight affects health crafted the guidelines after reviewing hundreds of studies conducted over the past several decades — only then did the experts make their recommendations to health professionals.
The guidelines help physicians, and registered dietitians like me, evaluate and make recommendations for clients. But you can also use the BMI charts, along with your doctor’s advice, to help you decide what your appropriate weight should be.
1. Determine your Body Mass Index (BMI), or the relationship between weight and height that researchers have associated with body fat and health risk. BMI is calculated by dividing your weight in kilograms by height in meters squared (kg/m2). But there is a BMI chart (link is below) so you don’t have to make the calculation yourself!
2. If you are categorized as “overweight,” it is ideal for you to lose weight. That said, weight loss treatment is particularly important – and recommended – when you have two or more health risk factors, such as smoking, inactivity (I would define “inactivity” as under 10,000 pedometer steps daily - averaged over a week), or any of the following: High blood pressure, low HDL (good) cholesterol, high LDL (bad) cholesterol, high triglycerides (blood fat), impaired fasting glucose, a family history of premature heart disease, or a high waist circumference – measured at the belly button – of greater than 35″ for women or 40″ for men. The presence of abdominal fat is correlated with disease risk. We used to think body fat was inert, but it isn’t, it’s toxic! Fat tissue produces hormones and pro-inflammatory chemicals, which regulate metabolism, the immune system, inflammation, the progression of artery hardening, and the development of cancers, so that when you have less body fat, you get many biological benefits.
3. If you are categorized as “obese,” weight loss treatment is recommended,
4. Your initial weight loss goal should be to reduce body weight by about 10% from your starting weight. This should take about six months, depending on how much you have to lose. You can lose one-half to three pounds per week safely (assuming your calorie intake is appropriate, the more cardiovascular exercise you do, the faster you can lose),
5. If more weight loss is needed, another attempt at weight reduction can be made,
6. After the desired weight loss is achieved, a weight maintenance program consisting of dietary therapy, physical activity, and behavior therapy should be continued indefinitely,
7. You will need to follow lifestyle therapy for at least six months,according to the NIH guidelines, before your doctor prescribes drug therapy or surgery. Though the safety of drug therapy has not been established and 50% of surgery patients re-gain the weight,
8. For the very obese, with a BMI over 40, or a BMI over 35 with significant adverse health conditions, obesity surgery may be an appropriate option.
NOTE: Highly muscular people, usually professional athletes or body builders, may register as “overweight,” but that may be because of high muscle mass, instead of fat. More muscle is not generally thought of as unhealthy, so if you’re categorized as “overweight” because you have more muscle, weight loss would not be recommended in these cases.
A new client came in feeling desperate: She gained 10 pounds on her summer vacation. I've heard this sad story before; but it doesn't have to end this way! In fact, just the opposite...
Two of my clients recently reported shock at losing weight on their Mediterranean cruise vacations. Lorraine, a 53-year-old public health specialist in Washington, D.C., came home from a cruise and was surprised to find she had lost two pounds. Rick, a professor of psychiatry and behavioral sciences in D.C., lost six pounds during his 10-day cruise.
Both remarked that they had indulged in ice cream, desserts, pasta, bread, and other foods that they didn't usually eat. Yet, they dropped weight on vacation, despite struggling to lose pounds at home. As soon as they returned, the pounds began piling on, and they came to me desperate to return to the seemingly magical weight-loss mode they had fallen into during vacation.
I agreed that it was confusing. Both claimed they weren't trying to diet and had eaten without restriction. Lorraine didn't exercise any more than usual and had proof: Her pedometer, which measures her daily steps, showed the same readings she recorded at home. Rick may have walked more than usual—he didn't wear his pedometer—but that alone doesn't explain a six-pound loss, especially given his decadent eating.
Most of us are accustomed to accidentally gaining weight on cruises, not losing it. Tasty, fattening food is available all day long. During every meal, you'll have a few hors d'oeuvres, then an entree, and who can resist dessert? Even midnight buffets. It's not uncommon to gain even a pound a day while on a cruise or vacation.
So, how did these cruises turn into weight-loss adventures? And how can you replicate the conditions that worked for my clients—without getting seasick in the process?
As Lorraine and Rick described their experiences, some patterns quickly emerged:
- They ate whatever they wanted, from desserts to bread to pasta,
- They didn't exercise, though they walked a lot during stops in ports (about 12,000 steps a day, according to their pedometers),
- Every meal featured buffets, stocked with a wide array of fruits and vegetables.
My analysis? The variety and volume of fresh, healthy food helped to properly nourish my clients.
Variety: The Most Significant Factor Influencing How Much You Eat!
Studies indicate that variety, more than any other factor, influences how much we eat. The more diverse food options we encounter, the more we eat without even realizing it. The desire for dietary variety is important for health and helped humans to evolve. People who ate lots of different types of food each day were—and still are—more likely to obtain all the essential nutrients. Based on this theory, a buffet would lead to a higher calorie intake and weight gain. But Rick and Lorraine's cruise buffets had an unusually large and varied number of beautifully prepared fruits and vegetable dishes, from fresh chopped fruit to salads and cold vegetable soups. While exposure to a variety of fattening foods causes weight gain, access to a variety of fruits and veggies promotes weight loss. Though they didn't consciously realize it at the time, both Rick and Lorraine ate more fruits and veggies before, during, and between meals. More on variety...
Volume: Feeling Full While Eating Fewer Calories?
Some foods are less energy dense than others—that is, they have fewer calories per gram—so filling your plate with more of those means you'll be eating fewer calories without actually eating less food. Low density foods, which are low in calories but high-volume, help you feel full and satisfied while dropping pounds. Fruits and veggies are ideal, since they'll fill you up without breaking your calorie bank; they're correlated with a lower body weight. Eating high-volume, low-calorie foods affects how satisfied we feel in a number of ways. It causes stomach stretching and slows stomach emptying, stimulating the nerves and hormones that signal feelings of fullness. There's also a visual component—seeing a large volume of food increases our ability to feel satisfied by it. Studies also suggest that when we eat large meals that last a long time, our satisfaction declines and we lose interest in finishing them.
Why They Ate Whatever They Wanted - And Lost Weight
Still wondering how Rick and Lorraine ate whatever they wanted, including desserts, and managed to lose weight? My analysis is that the fruits and veggies were so plentiful and took up so much room in their stomachs, they both ate less of everything else. Plus, they felt that they had eaten to their hearts' content.
You too can get on "cruise control" at home and enjoy eating the right number of calories, feeling satisfied and even losing weight without trying. Rick and Lorraine's cruise experiences are perfect examples of how this can happen. To replicate their results, consider having a buffet of fruit and veggie dishes in your home and office—morning, noon, and night. Pre-prepare a large variety of these, so they're easily accessible and grab-able. And since exercise counts too, put on a pedometer and aim for the recommended 10,000 steps a day. (About 2,000 steps is one mile. The average office worker gets about 4,000 steps daily.)
Similar recipes you might find on a Mediterranean Cruise, all found in Diet Simple Farm To Table Recipes:
From: "Map for Frequent Travelers" in Diet Simple: 195 Mental Tricks, Substittions, Habits & Inspirations (LifeLine Press, 2011 )
• Ask yourself what's most important to you about the vacation. Is it looking and feeling your best? Feeling energetic? Wearing your most beautiful, form-fitting outfits and bathing suits? Visiting with loved ones? Or is it eating every tempting food in sight?
• Always eat at regularly scheduled intervals. Have a large breakfast and stop for a healthy lunch. Don't starve yourself during the day so that you irrationally overeat everything in sight whenever you're around food.
• Set dining priorities. Suppose, for example, you've booked four dinners out. You will gain weight if you eat with abandon each time (plan on 1 pound per day). Decide in advance that one of those nights is going to be your "splurge night." Order anything you want. Enjoy every bite. Savor each and every one of those calories. On the other three nights, order more carefully. You'll still enjoy the experience of dining out, but you won't take in more calories than your body can handle.
• Do your homework. Before you go to a restaurant, check out its website and menu. Take note of the courses that look tasty yet healthy. That way, you won't be as tempted by the sights and smells of fattening options once you get there. Of course, as in any restaurant, the no-brainer healthy selection is a salad-like appetizer, a simple seafood preparation, such as grilled fish, fruit for dessert, and by all means…a glass of wine.
• Stay active. Don't waste time in a gym: Sightsee! Many of my clients get unbelievable amounts of walking during sightseeing vacations: 20,000 to 25,000 steps per day isn't unusual (roughly 2,000 steps make up a mile, and the standard steps-per-day goal is 10,000). That's why you often don't gain weight on trips to Paris or Rome even when you eat in fabulous restaurants every night. (Without the walking you would, though!) Bring a pedometer to track your steps. If you're at the beach, swim—or walk along the ocean between chapters of your trashy romance novel.
• Bring a picnic. This is a no-brainer when staying with friends—it's simply a polite and generous thing to do—or in a rental with a kitchen.