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Katherine's Healthy Post-Holiday Detox

January 1, 2014

Katherine Tallmadge (Photo by: Neeru Dhawan) Katherine Tallmadge "Detoxing" at the Four Seasons Health Club

Wouldn't you love to spend the next week at a luxurious spa to shed those holiday pounds? Impractical? Okay, create a "Home Health Spa" with my post-holiday detox plan, and you can get pretty darn close to feeling like you are visiting a real spa.

1. Minesweep for Calorie Bombs – Banish any “risky,” fattening or unhealthy foods from the house.

2. Control Your Environment Stock your home (and office) with delicious, healthy foods, such as the batch recipes, like hearty soups and stews from Diet Simple, and Diet Simple Farm to Table Recipes, and piles of clean, chopped, ready-to-grab fruit and veggie dishes with plenty of yogurt (see below).

Four Seasons Health Club Swimming Pool (Photo by: Four Seasons Hotel) Four Seasons Health Club Swimming Pool

3. Hit the Ground Running - Start every day with physical activity - particularly the cardiovascular kind for body fat loss. Don’t even think about it! Before checking email, taking phone calls, or applying make-up (I know – I’m horrible!), get out the door for a walk, jump on your home treadmill, go to bootcamp or to the gym.

4. Join a Local Spa - The most luxurious and complete health club and spa in Washington is the Four Seasons Health Club, hands down (where I give regular lectures with receptions catered by Four Seasons Hotel Executive Chef Douglas Anderson), complete with a salt-water swimming pool, coffee and tea bar with fresh fruit, special relaxation lounges, massages, facial and body treatments, that oh-so-elegant Four Seasons Hotel service, and even free parking. They also provide highly skilled trainers from Verve Health Club to whip you into shape.

Katherine Tallmadge (Photo by: Georgetown Yoga) Katherine Tallmadge "Detoxing" at Georgetown Yoga

5. Yoga - I also believe in yoga for providing strength, balance and flexibility, and at a lower cost. My favorite yoga haunts in Georgetown? Georgetown Yoga, and - if you like it hot - Downdog Yoga.

Diet Simple gives you creative ways to increase your physical activity or contact Katherine for personalized coaching.

Katherine Tallmadge's Favorite Breakfast: Oatmeal with Fruit & Nuts (Photo by: Katherine Tallmadge) Katherine Tallmadge's Favorite Breakfast: Oatmeal with Fruit & Nuts

4. Eat Breakfast Every Morning – Preferably at home, so you’re not tempted by the bagel-the-size-of-your-head at the office or the doughnuts and cookies passed around at the mid-morning meeting. Studies show skimping on breakfast usually backfires and causes over-eating later. Diet Simple is filled with enticing breakfast ideas.

Katherine Tallmadge's Butternut Squash Soup with Curry and Ginger (in Diet Simple Farm to Table Recipes) (Photo by: Katherine Tallmadge) Katherine Tallmadge's Butternut Squash Soup with Curry and Ginger (in Diet Simple Farm to Table Recipes)

5. Eat Light at Night – Soup is ideal for feeling satisfied with fewer calories so you don’t go to bed feeling too full.  It helps you sleep better, helping you wake up early enough to exercise and feel hungry for a good breakfast in the morning. Diet Simple and Diet Simple Farm to Table are filled with delicious soup ideas,

6. Sleep at least 7 to 8 Hours – Sleep disturbances are correlated with weight problems,

7. It Takes A Village - Spend your time with like-minded people and avoid people who will sabotage your goals. This is an important feature of being at a spa which makes it so easy. If your spouse or friends are not on board, it will be difficult to stick with any plan. In Diet Simple, Katherine gives you ideas for handling the people in your life. Or, contact Katherine for Personalized Coaching.

The Battle of the Bulge is Won at the Margins. Sweeping Dietary Overhauls are Impractical and Don't Work Over Time. Shrewd, Small, Concrete Changes Which Can be Easily Incorporated into Your Daily Routine Lead to Success!

Wear a Pedometer Daily! 10,000 Steps Maintains Health and Weight (Photo by: Katherine Tallmadge) Wear a Pedometer Daily! 10,000 Steps Maintains Health and Weight

Katherine's Simple Detox Diet to Lose Weight Fast

1. Eat your large, balanced - delicious - breakfast you enjoy (examples in Diet Simple) comprising at least 1/3 of your day's calories,

2. Add any veggie soup (no, it doesn't have to be Cabbage Soup!) before each lunch and dinner. Try Katherine’s “Cleansing” Veggie Soup,

3. At lunch and dinner, eat only lean proteins, such as seafood, poultry, extra lean red meat, fruits and veggies (fruits and veggies are UNLIMITED). Banish refined starchy foods and sugars from lunch and dinner until you lose your desired weight,

4. Eat pleanty of YOGURT. Why yogurt? A body of scientific evidence is building that yogurt may help keep you lean. A Harvard study found eating yogurt is correlated with lower body weights. A more recent study found changing the bacteria in your gastrointestinal tract to the healthier kind may make it easier for some people to lose weight. Yogurt contains probiotics which provide beneficial bacteria in your GI tract which help your immune system and may even keep you lean,

4. You must build up to at least 10,000 pedometer steps minimum, but 12,000 to 15,000 steps per day average to lose weight and transform your health with ease.

Contact Katherine for Your Personalized Detox Diet Plan. Custom-Designing Your Diet Makes Everything Easier and More Enjoyable, according to my clients.

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Katherine's Weekly Market Recipe: Kale & Spinach Gratin

December 19, 2013

This Farmers Market favorite would be an elegant side dish this holiday season, and amazingly is heart healthy, even being smothered in the classic French Bechamel Sauce. This winter, the greens are particularly tasty and abundant so it's a great time to find recipes making them inviting. 

All of my Farmers Market recipes are designed to be, first of all, delicious, but also, easy, quick, and family-friendly. At your Farmers Market you'll find produce picked at peak ripeness, which means maximum flavor, texture and nutrition. For my "Kale and Spinach Gratin with Garlic, Rosemary & Thyme, Smothered in Olive Oil Bechamel Sauce," I recommend you buy the greens, milk, and cheese at the year-round Dupont Circle Fresh Farm Market.


Kale & Spinach Gratin with Garlic, Rosemary & Thyme, Smothered in Olive Oil Bechamel Sauce
Excerpted from Diet Simple Farm to Table Recipes: 50 New Reasons to Cook in Season!
Any greens will do in this versatile recipe.

 Serves 6

1 pound Kale, cleaned and stems removed
2 pounds Spinach, cleaned and stems removed
1 Tablespoon Olive or Canola Oil
1 Large Garlic Clove, minced
2 teaspoons fresh Rosemary, chopped (or 1 tsp dry)
1 teaspoon fresh Thyme leaves, chopped (or ½ tsp dry)
1 recipe Olive Oil Bechamel Sauce (see recipe)
Salt and Freshly Ground Pepper to taste
¼ Cup Parmesan or Gruyere Cheese, freshly grated

Preheat oven to 400 degrees F. Wash the Kale and Spinach and remove the tough stems. Chop roughly. Heat the oil in a large iron skillet over medium-low heat. Add the garlic and cook until it just begins to color. Add the greens, the rosemary, and thyme to the pan, and let cook a couple of more minutes while stirring until the greens are wilted.

Stir the Bechamel sauce into the greens. Add salt and pepper. Pour into an oiled 2-quart soufflé or heat resistant glass dish and sprinkle the cheese on top. Bake at 400 degrees F for 20 to 30 minutes, or until the top is just beginning to brown. 

Olive Oil Bechamel Sauce

This is a classic French white sauce, but using healthy olive oil instead of butter.

 Makes 2.5 cups

3 Cups 1% Milk
2 Tablespoons Olive Oil
2 Tablespoons Flour
Salt and Ground Pepper to taste
Pinch of grated nutmeg (optional)

Simmer the milk in a saucepan on medium-low heat. Meanwhile, heat the olive oil in a heavy skillet. Add a bit of flour, and when it sizzles, add the rest. Stir constantly with a wooden spoon or whisk over medium heat. Do not brown. Whisk in the hot milk. Return the mixture to the heat, stirring until the sauce thickens. Reduce to low making sure it does not burn. Add salt, pepper and nutmeg to taste.

Deep Green Leafy Vegetables have the highest antioxidant content of all vegetables. High in fiber, they are rich in minerals, B-vitamins, beta-carotene, and lutein, a compound which may help reduce the risk of age-related macular degeneration (the leading cause of preventable blindness). Absorption of carotenoids, such as lutein, in your body is increased by cooking and by the presence of fat (so cook in a little healthy olive or canola oil!).

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Six Slimming Strategies for Surviving the Holidays Without the Bulge

December 8, 2013

Holidays are a time for celebrating life and for bringing families together.  They also mean many opportunities for socializing, over-eating and drinking. Remember, the "holidays" are only 3 days, not every day between Thanksgiving and New Years! And, isn't looking and feeling your best your priority? How about the praises from friends and family you haven't seen since last year? Or even your doctor, who is thrilled with your improved health and blood test results...

Overcoming the 6 Saboteurs with Katherine's  - Scientifically Proven - 6 Slimming Strategies for Surviving the Holidays Without the Bloat

1. Variety: It is the single most important factor determining how much you eat. Variety? Think about it: You're at a party where there are seven types of cookies on the table. How many will you have? One of each? Maybe a few more of your favorite? What if there were only one type of cookie? You'd have one, maybe two at the most. When there are three pies on the holiday table - pumpkin, apple and pecan, won't you have a slice of each? What if there were only one type of pie, say, apple? Wouldn't you just have one slice?
Why? Studies show our instinct for variety evolved over millions of years so that we would get enough nutrients to survive. But today, because we are exposed to a variety of fattening foods - especially at restaurants, buffets, or parties - variety is a significant factor contributing to overeating and the obesity epidemic.
Bottom Line: How can you use variety to lose weight? Serve a variety of healthy foods to yourself and your family, have them accessible, ready-to-eat. Would you prefer a bowl of sliced apples or a fruit salad with a variety of fruits? Why do we love salad bars so much? Because there is a beautiful array of colors, flavors, textures and shapes from which to choose. Diet Simple's menu plans are filled with variety to help you stay on your plan and lose weight. Having trouble? Email Katherine for Personalized Coaching...

Learn more about how variety and too many choices leads to weight problems and how you can use variety to lose weight instead of gaining it.

2. Volume...Eating more to eat less: As long as the volume of the food is high, people can feel full with fewer calories. In one study, researchers varied the amount of water in a food eaten as a first course and found subjects who ate soup before a meal consumed 26 percent fewer calories at the main course. In another study, the researchers served salads before a main course, and found people ate about 100 calories fewer at the following meal.
Why? A large food volume caused by water incorporated into the food - as in vegetables, fruits and soups - even without added calories, improves your feelings of fullness in a variety of ways. (1) It causes stomach stretching and slows stomach emptying, stimulating the nerves and hormones that signal feelings of fullness, (2) Visually seeing a large volume of food can increase your ability to feel satisfied by it, and (3) The larger a meal and the longer a meal goes on, you lose interest in completing it. Water in food keeps calories low and has the largest influence on how much you eat. These studies show eating a high-water-content, low-calorie first course enhances satiety and reduces calorie intake at the next course.
Bottom Line: If you eat a low calorie soup or salad before every meal, you could save 200 calories daily and lose 20 pounds in a year with this simple change alone. Diet Simple, and Diet Simple Farm to Table are filled with delicious soup and salad recipes you and your family will love. Having trouble? Email Katherine for Personalized Coaching..

Find out how Simple, Sumptuous Soups can Speed Up Your Weight Loss...

3. Serving Size: Simply the amount of food you are served will affect how full you feel and how much you eat. When people are served varying amounts of the same food, they will feel satisfied with the smaller portion. But when served more, they eat more without realizing it, sometimes 300 to 800 more calories. If the effect persists beyond two days, those extra calories, added daily over the course of a year, would pack on 30 to 80 pounds in one year.
Why? We humans find portion size difficult to judge, and don't adjust our intake. Also people tend to eat in units. If we're given a bag or a portion of something, there’s a compulsion to finish it, especially if it’s a tasty, high calorie food. So, when served larger portions, we adjust our level of satiety to accommodate greater calorie intakes. Fortunately, studies have also found that the reverse is true.
Bottom Line: Control the food that is put in front of you. When good-tasting, lower-calorie foods or portion-controlled meals are available, we will eat those and feel just as satisfied. If that saves 300 calories at lunch and dinner - that's 60 pounds lost in one year. Diet Simpleand Diet Simple Farm to Table are filled with wonderful ideas and recipes to help you stay on your program. Having trouble? Email Katherine for Personalized Coaching...

4. Food Pushers: To be fair, "food pushers," as I call them, aren't necessarily bad people. Your mom, your spouse, your friends-they just want to please you. They are people who think they have your best interests at heart. My clients and I have tried various tactics through the years, most of them utter failures. I've tried explaining that I wasn't hungry. I even went through a phase of telling people I was allergic to this or that. That didn't work, either. And I learned that the worst thing you can say to a food pusher is, "No thanks, I'm on a diet" or "Thanks, I'm watching it."
Why? You might as well say, "Talk me into it!"  (1) Your excuse is giving the food pusher a double signal - that you really want it but have to refuse, (2) It might also sound insulting, implying that the food isn't good enough for your refined tastes, (3) And finally your response might make the pusher feel guilty, as if he or she should be "watching it," too. All of these things challenge the food pusher to seduce you.
Bottom Line: I finally began to make headway when I learned the most basic rule of all: Never give excuses. I'm delighted to say that one of the foremost authorities on etiquette told me that this approach is both appropriate and wise. "The best answer is a simple but firm 'No thank you,'" declared Judith Martin, the syndicated columnist who writes as Miss Manners. "Once you give an excuse, you open yourself to argument."  Save at least 200 calories per day by saying "No thank you" to your food pusher and lose 20 pounds in one year! Katherine shares many ideas for handling food pushers in Diet SimpleHaving trouble? Email Katherine for Personalized Coaching...

5. Sweets: are everywhere during the holidays. People have an inborn attraction to sweets. If you don’t believe it, simply watch an infant’s response to something sweet versus, say, a vegetable. There’s an automatic acceptance, even joy, after eating something sweet. On the other hand, vegetables are an acquired taste, which may take 10 – 20 tries before acceptance.
Why? This is partly explained by evolution. We’ve been eating naturally sweet foods such as breast milk and fruit for millions of years. They contain life-sustaining nutrients, and a love for those foods helped keep us alive. Also, during evolution, an attraction to scarce calorie-dense foods, such as sweets and fats, improved our chances for survival.
Bottom Line: Because we have a natural urge for sweets, include something naturally sweet at every meal, such as fruit (remember the importance of variety?). My clients who try this find their cravings for high calorie, super-sweet foods reduce. Another strategy would be to go ahead and eat a tiny sweet each day, say, 10% of your daily calories. Or, splurge once a week on a large dessert. Eat a 150 calorie treat instead of a 300 calorie treat daily and lose 15 pounds in a year! In Diet Simple, Katherine has many ideas for having your sweets and eating them too! Having trouble? Email Katherine for Personalized Coaching...

Learn more about sweets, the science behind our sweet cravings and strategies for coping.

6. Physical Activity: Simply put, during the holidays you're so busy, you may feel you have less time to exercise. This is why I and all my clients wear pedometers, a tiny device which measure your steps. We find the pedometer encourages us to walk just a little more here and there.
Bottom Line: Just 2,000 steps - or one mile - more per day (only 15 to 20 minutes) will burn about 100 to 200 more calories and that saves 10 to 20 pounds in a year! In Diet Simple, Katherine gives you many creative ways to increase  your physical activity - to fit your unique needs for weight loss - so you barely notice you're exercising! Having trouble? Email Katherine for Personalized Coaching...

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