Below is a recipe (Mango Chicken Skewers) that was emailed to me from an online exercise program website.  This site stated the recipe was a “high-protein treat.”  We do not agree.  See the nutritional breakdown below.  Each serving contains 14 grams of protein and 31 grams of net carbs (subtracting the fiber) – twice as many carbs than protein.  

 Bottom Line – Each meal and snack should always contain more protein grams than carbohydrates grams per serving.  Always read the labels and nutritional breakdown on recipes and food packages.

This is NOT a Key Diet approved meal.

 Recipe: Mango Chicken Skewers:  With Memorial Day weekend behind us, the summer season has officially begun. Time to fire up the grill and enjoy some healthy high-protein treats. Check out this recipe that combines lean chicken with the taste of the tropics.

 1 tsp. lime rind, grated

1/4 cup lime juice

2 Tbsp. vegetable oil (plus extra to grease grill surface)

3 cloves garlic, minced

2 tsp. chili powder

1/2 tsp. salt

1/4 tsp. cayenne pepper

3 chicken breasts, boneless and skinless, cut in 1-inch chunks

2 tsp. honey

2 mangoes

1 sweet red pepper, cored, seeded, and cut into 3/4-inch pieces

1 small red or sweet onion, peeled and cut into 1-inch chunks

Medium bowl

Large bowl

8 skewers

Brush for marinade

Light charcoal grill or preheat gas grill. In a small bowl, create marinade by whisking together lime rind, lime juice, oil, garlic, chili powder, salt, and cayenne pepper. Place chicken chunks in large bowl. Pour half of marinade over chicken, toss to coat, and let stand for 20 minutes. Stir honey into remaining marinade, cover, and refrigerate until needed. Cut mango flesh from each side of pit. Cut mango flesh in a grid pattern of 3/4-inch squares down to but not through the skin. Gently push skin to turn inside out and cut off the flesh. Alternately thread mango, pepper, onion, and chicken pieces onto each of 8 skewers. Brush with half of the reserved honey marinade. (Discard marinade that chicken soaked in.) Lightly grease grill surface and place kabobs on it over medium-high heat; close lid and grill, turning and basting kabobs once with remaining honey marinade until fruit is softened and chicken is browned and cooked through (with no pink inside) and juices run clear (about 8 minutes). Makes 4 servings (2 skewers each).  Prep Time: 40 min. Cooking Time: 8 min.

 Nutritional Information (per serving):

 Always Read the Nutritional Label or Recipe Breakdown!  This is NOT a Balanced Key Diet Recipe!

Human Chorionic Gonadotropin (HCG) is a hormone normally secreted by the trophoblastic cells of the placenta during pregnancy.  It was first described as a treatment for obesity in conjunction with a very low calorie diet by Dr. A. Simeons in 1954 [1]. The Simeons method consisted of a rigid diet of about 500 calories per day combined with 125 units of HCG injected six days per week for 8 weeks. For each of the two meals permitted daily, patients were instructed to select one item from each of four food groups, protein, vegetable, bread, and fruit. For protein servings patients were told to select from the following list: 3.5 ounces of meat, 3.75 ounces of fish, 4 ounces of Hoop cheese, or 6 egg whites. The latter two choices were to be selected occasionally [2]. The protein intake on the Simeons diet therefore ranged from about 45 to 50 grams per day. The Simeons method was very popular in the 1970s and advocates claimed that the method had numerous advantages including rapid weight loss with minimal hunger, no weakness, and dramatic loss of fat in the stomach, hips, thighs, and upper arms.

The method was wildly popular in the early 1970s; there were HCG weight loss clinics in every city in the U.S. After a series of clinical trials disputing the effectiveness of the Simeons method it fell from favor, but popular demand for HCG in the treatment of obesity has recently resurfaced in the United States. At the time the Simeons method was popular only HCG for injection was available. Sublingual HCG tablets were developed relatively recently. Perhaps this is one reason the method has resurfaced.

Discussion

Although there were a few early studies in agreement with Simeons recommendations [2-3], a number of subsequent studies produced evidence that the HCG in the Simeons method was ineffectual and that the weight loss was entirely due to the diet [4-7].  A meta-analysis review in 1995 of prior studies concluded that there is no scientific evidence that HCG is effective in the treatment of obesity [8].  The meta-analysis found insufficient evidence supporting the claims that HCG is effective in altering fat-distribution, hunger reduction or in inducing a feeling of well-being. The authors stated “…the use of HCG should be regarded as an inappropriate therapy for weight reduction…” In the authors’opinion, “Pharmacists and physicians should be alert on the use of HCG for Simeons therapy. The results of this meta-analysis supports a firm standpoint against this improper indication. Restraints on physicians practicing this therapy can be based on our findings.” PubMed and Google Scholar searches (on December 2, 2009) revealed no favorable reports on the Simeons method since the 1966 report by Lebon [3].

The diet employed in the Simeons method provides a daily protein intake below that recommended by the RDA for most patients. Although the caloric intake of the Simeons diet is similar to that of an early (prior to about 1985) VLCD, but the protein intake is much lower than that prescribed for VLCDs in current use. Indeed, in the last few years several well-known researchers have produced very convincing evidence that most adults benefit from protein intakes well above the minimum RDA and intakes more than double the minimum RDA improve weight loss during caloric restriction diets [9-10]. A further criticism of the Simeons diet is that the amounts of protein per serving recommended do not reach 30 grams, the threshold dose required for initiation of muscle protein synthesis [11-14]. In view of these recent advances in nutrition science, the Simeons diet is severely deficient in protein.

Recent studies indicate that HCG injections in men, especially men with testosterone deficiency, can produce a slight gain in muscle mass, thought to be due to rises in testosterone levels [15]. The doses in the latter study were 250 units twice weekly. However, no studies have been reported of muscle mass changes in patients before and after weight loss with the Simeons method. Therefore one cannot assume that weight loss with the Simeons method will result in a net gain in muscle mass. Rather, loss of muscle mass can be expected. There are no reports in the medical literature regarding the effectiveness of sublingual HCG.

Summary:

Numerous clinical trials have shown HCG to be ineffectual in producing weight loss. HCG injections can induce a slight increase in muscle mass in androgen-deficient males. The daily protein intake in the Simeons diet is set at about 40% of what we advise with our diets. The last favorable report of the Simeons method was in 1966, 43 years ago, at a time when scientific knowledge of protein requirements was rudimentary. All of the medical reports since 1966 reject both the use of HCG and the protein-deficient Simenons diet. Patients who are treated with the Simeons method lose weight because the diet is a protein-deficient starvation diet in which the patient loses muscle mass. Neither HCG infections nor sublingual HCG accelerates weight loss. The Simeons method is harmful since it promotes loss of muscle mass.

Recommendations:

1. Do not follow the Simeons method for weight loss.
2. Do not follow the Simeons diet.
3. Do not use HCG for weight loss.

References:

1.         Simeons A. The action of chorionic gonadotropin in the obese. Lancet 1954; 2: 946-947.

2.         Asher WL, Harper HW. Effect of human chorionic gonadotrophin on weight loss, hunger, and feeling of well-being. Am J Clin Nutr 1973; 26: 211-218.

3.         Lebon P. Treatment of overweight patients with gonadotropin: follow-up study. J Am Geriat Soc 1966; 14: 116-125.

4.         Greenway FL, Bray GA. Human chorionic gonadotropin (HCG) in the treatment of obesity: a critical assessment of the Simeons method. West J Med 1977; 127: 461-463. PMCID: 1237915.

5.         Stein M, Julis R, Peck C, Hinshaw W, Sawicki J, Deller J, Jr. Ineffectiveness of human chorionic gonadotropin in weight reduction: a double-blind study. Am J Clin Nutr 1976; 29: 940-948.

6.         Young RL, Fuchs RJ, Woltjen MJ. Chorionic Gonadotropin in Weight Control: A Double-Blind Crossover Study. JAMA 1976; 236: 2495-2497.

7.         Bosch B, Venter I, Stewart RI, Bertram SR. Human chorionic gonadotrophin and weight loss. A double-blind, placebo-controlled trial. S Afr Med J 1990; 77: 185-189.

8.         Lijesen GK, Theeuwen I, Assendelft WJ, Van Der Wal G. The effect of human chorionic gonadotropin (HCG) in the treatment of obesity by means of the Simeons therapy: a criteria-based meta-analysis. British journal of clinical pharmacology 1995; 40: 237-243. PMCID: 1365103.

9.         Layman D. Dietary guidelines should reflect new understandings about adult protein needs. Nutrition & metabolism 2009; 6: 12.

10.       Layman DK. Protein quantity and quality at levels above the RDA improves adult weight loss. J Am Coll Nutr 2004; 23: 631S-636S.

11.       Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care 2009; 12: 86-90.

12.       Paddon-Jones D, Short KR, Campbell WW, Volpi E, Wolfe RR. Role of dietary protein in the sarcopenia of aging. Am J Clin Nutr 2008; 87: 1562S-1566.

13.       Paddon-Jones D, Westman E, Mattes RD, Wolfe RR, Astrup A, Westerterp-Plantenga M. Protein, weight management, and satiety. Am J Clin Nutr 2008; 87: 1558S-1561.

14.       Symons TB, Sheffield-Moore M, Wolfe RR, Paddon-Jones D. A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects. J Am Diet Assoc 2009; 109: 1582-1586.

15.       Liu PY, Wishart SM, Handelsman DJ. A Double-Blind, Placebo-Controlled, Randomized Clinical Trial of Recombinant Human Chorionic Gonadotropin on Muscle Strength and Physical Function and Activity in Older Men with Partial Age-Related Androgen Deficiency. J Clin Endocrinol Metab 2002; 87: 3125-3135.

Protein intake is your Key to effective weight loss.  A daily optimum protein intake of at least 30 grams for breakfast, lunch and dinner allows you to maintain good health while you lose weight.   In addition to helping with weight loss, protein helps build and repair body tissues including muscle, major organs and collagen, keeps hair, skin, bones and nails healthy, regulates body processes including digestion and metabolism, and forms hormones, enzymes, and immune system antibodies to help your body function properly.  Need any more reasons to think 30?

Use the following list of approximate 30 gram protein choices to meet your Daily Target Protein Intake.  Always follow the plan outlined specifically for you. 

•  Two protein powder packets (a double) sold in our offices or online through our website
• 4.5  ounces cooked solid lean beef, pork, chicken and turkey
• 4.5 ounces canned salmon, white albacore tuna, or dark tuna
• 5.0 ounces cooked ground lean beef, chicken or turkey meat
• 5.0 ounces of deli meats from beef, turkey, ham and chicken*
• 5.0 ounces cooked ahi or albacore tuna
• 6 ounces cooked fish (cod, tilapia, salmon, sea bass, sole)
• 6  ounces cooked crabmeat, shrimp, scallops or clams
• Two whole large eggs , one egg white + 2 ounces reduced fat hard cheese*
• 2 ounces of dry Light Salami + 2 ounce reduced fat hard cheese*
• 3 ounces Canadian bacon + 2 ounces reduced fat hard cheese*
• One cup low-fat cottage cheese + 1/2 cup low-sugar marinara sauce (heated)
• 3/4 cup Greek-style yogurt, Trader Joe’s brand, or other brand*

 *Protein grams in food products vary.  Always read the nutritional labels and weigh your servings to ensure you are getting the right amount.  We recommend purchasing a food scale.

 How does the Hendricks family prepare 30 Gram Protein Meals?

Here is a list of some of our weekly favorites:

* Shrimp Cocktail:  Chop one celery stick into small bite-sized pieces.  Place in small bowl and add 6 oz bay shrimp.  Mix          together.  For the sauce, mix together 1 tsp. mayonnaise, 1 tsp. Greek-style yogurt, 1 tsp. horseradish, 2 T. salsa, and 1 T. low sugar ketchup, and a dash of garlic salt.  Add sauce to shrimp and serve chilled.  Looks elegant served on butter leaf lettuce cups.

 * Vegetable Scramble:  In mixing bowl, whip 2 whole eggs, one egg white, a dash of garlic salt and pepper.  Add to the eggs 1/2 cup chopped vegetables (zucchini, red peppers, onion) and 1/6 of an avocado.  In a non-stick pan over medium heat, melt a tiny bit of butter and pour the egg mixture in.  Scramble until eggs are almost set.  Add 2 ounces shredded reduced fat cheddar cheese; mix.  Place on plate and top with 2 T. salsa if desired.

 *Lemony Chicken Cesar Salad:  For the marinade, mix the juice of 1/2 of a lemon, 1 T. olive oil, 1 minced garlic, and a dash of salt and pepper.  Pour marinade over one 4.5 oz boneless skinless chicken breast and let sit for 10-15 minutes.  Grill in a non-stick pan until cooked, about 4 minutes on each side.  Cut chicken into strips and lay over a bed of Romaine lettuce.  Drizzle 1-2 T. of creamy dressing (see Salad Dressing hand-out) and sprinkle salad with some freshly grated Parmesan cheese.  Add a couple anchovies if you like. 

* Filet Mignon over Greens:  Sprinkle salt and pepper on one petite filet (4.5 ounces) and rub in a little olive oil.  In a hot skillet, grill filet on one side for 2 minutes, flip and grill for 2 minutes, and repeat until meat is cooked to your liking.  Saute 2 cups of raw spinach in 1 T. olive oil and seasoning of your choice.  Place spinach on plate and top with the cooked filet. *

* Omelet with Canadian Bacon:  In a mixing bowl, whip two whole eggs, one egg white, 2 ounces chopped Canadian bacon, salt and pepper.  In a non-stick pan over medium heat, milt a tiny bit of butter and pour the egg mixture in pan.  Cook until almost set.  Add 1 ounce shredded reduced fat cheddar cheese. Fold egg in half to form an omelet.  Slide omelet onto a plate. 

* Tzatziki  (Greek Yogurt and Cucumber):  In a single serving bowl, put 1 1/3 cup Greek-style thick plain yogurt (ck label to ensure 30 grams).  Add 1/2 cup finely chopped English cucumber, 1 small minced garlic clove, 1 tsp. fresh lemon juice, and salt.  Mix. Drizzle 1 T. olive oil and sprinkle some dried mint leaves on top of yogurt. 

* Deli Meat Roll-Ups:   Take approximately 6 oz of your favorite lean deli meat (ck label to ensure 30 grams) and put on a plate.  For the sauce, add 1 tsp. mayonnaise, 1 tsp. Greek-style plain yogurt, and 2 tsp. Dijon mustard together and mix together.  Spread the sauce on each piece of deli meat and roll up.  Add a little crunch and roll some chopped lettuce in each roll.

* Cheesy Lasagna:  Mix together 1/2 cup low-fat cottage cheese, 1/2 cup low sugar marinara or spaghetti sauce, and 1/2 cup canned mushrooms (drained).  Heat in microwave-safe bowl on medium for about 2 minutes.  Add 1/2 cup shredded reduced fat hard cheese (Kraft brand).  Mix and serve warm.    

Chided by your family doctor because you are losing weight on our program?

 Every day, patients come into the office with a story about how their doctor, family member or friend ridiculed them on their weight loss efforts for various reasons. Is the doctor misinformed, family member worried about your health, or friend just behaving jealously?  Below are three stories we commonly hear.  You decide.

 “The Dangerous Diet” You have started a weight loss and lifestyle change program which includes a combination of vitamins, minerals, protein supplements, and a prescription appetite suppressant.  A few months later, you visit your primary care physician and on the annual medical sheet, you write down your new regime of daily supplements you are taking, including your appetite suppressant.  In addition, you boldly note your 30+ pound weight loss, your now normal blood pressure readings, and your reduced LDL (bad) cholesterol levels and your increased HDL (good) cholesterol levels from the blood tests done with The Center for Weight Management. During your appointment, your doctor congratulates you on your weight loss and asks about the weight loss program.  You proudly share your success with the doctor while he quietly sits and listens and reviews your lab results.  After, he says, “Well, I am happy you have lost weight, and your lab results are good, and your diabetes and blood pressure are under control, but I am very concerned about the dangerous diet you are on.  Just cutting back your calories as I have previously suggested would have probably produced the same results without putting yourself at risk, not to mention the expense.  I recommend you stop.”  Disappointed, confused, and scared, you leave the office, call The Center for Weight Management from your cell phone, and inform them that you will no longer be coming back because your doctor said the diet was dangerous to your health.  Besides, you already lost over 30 pounds, and your health has improved…  A few months later, you have regained your 30+ pound weight loss, are back on blood pressure and diabetic medication, and have made another appointment with The Center for Weight Management. 

“Double Dipping” A call from your sister comes in that your mother had a stroke and was taken to a hospital by ambulance.  Scared, you quickly get to the hospital and find your mom with various tubes and instruments surrounding her body.  The doctor comes in, informs you your mother suffered a hemorrhagic stroke but is now stable and he is encouraged with her rapid improvement in spite of the severity of the stroke.  A few days later, mom is transferred to a facility that will help her regain some of her neurological functions she lost and within a week or so, the doctor says she should be able to return back home.  The doctor tells you that overall, she is remarkably and amazingly well for a woman her age.  “She obviously has taken care of herself over the years and her health is excellent.”  You tell him that she eats very well, watches her weight, takes supplements, and exercises often.  During the hospital stay, your mom asks you to bring her the supplements she takes every day, her multi-vitamin, omega-3s, CLA, CoQ10, probiotics, etc.  You bring them in and show the doctor her daily regime of supplements and ask for his approval for her to continue some of her supplements while in the hospital.  He looks at the various bottles and says “She doesn’t need these things!  A multi-vitamin is all anyone should take – everything else is just double dipping.”  You are shocked!  Didn’t the doctor just tell us that mom’s recovery is going so well because of the healthy lifestyle she leads?  You give the news to mom and tell her that most doctors are not experts in nutrition and she can continue her regime when she goes home in a few days.  But you wonder, is he right?  Are we both wasting time and money taking supplements? 

 “Wrinkle Worry”   You’ve decided to embark on a weight loss program because you don’t want to begin your next birthday overweight again and call The Center for Weight Management that your friend told you about. Three months later, you are doing great, losing weight, exercising and feeling wonderful.  People are noticing.  Your family is supportive and encouraging, your friends and co-workers are complementing you, and people are asking you about your program.  You share.  Some people think it sounds great and want to get started, too.  Others are not so excited and tell you so.  “Oh.  I heard that losing weight through a medical program is bad for you – you will probably regain it once you stop.”  “Aren’t you concerned about looking old?”  “Now that you are older, isn’t it better to weigh more?”  You ignore these comments and press on.  Six months later and you are now 10 pounds away from your ideal body weight.  You feel terrific, until an overweight friend you are having lunch with says to you, “I didn’t want to say anything, but…you are looking really old and your wrinkles are really showing.  I think you’ve lost too much weight and you should stop that program you are on.”  You are stunned!  You look at her lunch of burger and fries, and down at your chicken salad, and then notice her face.  She is the same age as you, looks older than you do, and is unhealthy and overweight.  Nevertheless, you are hurt.  You are getting older and wrinkles are inevitable but now you are looking in the mirror doubting yourself and your weight loss efforts.  Is your friend right?  Maybe you did look better when you were heavier and the wrinkles were not so noticeable.  Maybe you are expecting too much.  Maybe it is better if you are overweight as you age.  Isn’t that better than looking old and wrinkled? 

 How many of you have encountered similar situations while you were trying to make positive changes in your life?  You’d be amazed at how many stories we hear from patients who stopped the program because of negative comments, regained weight, came back and restarted with us.  They restarted because they realized they did feel and look better before they stopped, and should not have listened to negative outside forces.  They realized being overweight and unhealthy was not going to stop the age wrinkles from forming and in fact, many patients found that being overweight and unhealthy promoted premature aging, illness and disease – from personal experience.  They realized being overweight certainly wouldn’t allow them to enjoy life as freely as when healthy and leaner, especially with hypertension or diabetes. 

 Remember the woman who listened to her doctor’s advice about stopping the dangerous diet? She regained her weight and went back on blood pressure and diabetic medications.  Isn’t she living a dangerous lifestyle now? 

And the story about the mother who had a stroke?  She is fully recovered and living at home again, unassisted, and back to her normal routine.  What if she didn’t take care of her body as well as she did all those years?  She could very well be spending the rest of her days in an assisted living home.  Or living with you.      

 And what about those wrinkles?  Maybe your friend was jealous and unable to face her own weight loss demons. Wrinkles are inevitable – they are a fact of aging but being overweight and unhealthy shouldn’t be.

 You chose to participate in our weight loss program, our medically sound, safe and supervised program for a good reason.  You entrusted us…with your health, your goals, your life.  Dr. Hendricks and the entire medical staff are dedicated to providing you with the highest quality medical care available today.  It is their goal to help you succeed in living a long and healthy life as free as possible from disease and illness.  And if you do get sick, chances are that being healthy and fit will minimize the illness and recovery will be speedy. 

 The diet we prescribe is rich with high quality protein and full of antioxidant rich foods to protect and promote strong muscles, bones, and a healthy immune system.  We also recommend vitamins, minerals and other nutritional supplements to improve your chances at weight loss, reverse some of the damages being overweight may have caused to your body, and to promote long-term health.  However, diet alone will not help you achieve optimum health and fitness.  You also need to incorporate exercise into your daily regime – a goal to work towards.  The younger you start, the better – this means your children should be eating, supplementing, and exercising, too.   

 Next time you hear negative comments about your weight loss efforts, discuss your concerns with us before you make a decision. We, the medical nutrition experts, are here to help you sort through the flood of misinformation you will receive, solicited or not, and provide sound medical advice that is right for you.  In the meantime, congratulate yourself for the effort you are taking to make positive changes in your life. Take care of your body, and it will take care of you.

Benefits of Probiotic Yogurt Intake and Probiotic Supplementation

People have been consuming yogurt for centuries as a curative for many gastrointestinal problems and inflammatory conditions.  It has also been a diet staple in the Middle East, Russia, and many European countries as it provides a complete protein and is a good calcium source.  Not until the 20^th century did yogurt begin to gain popularity for its health benefits when consumed – most notably from the live bacteria (active cultures) found in high quality yogurts, also known as probiotics, meaning “for life.”  

Research studies suggest eating probiotic-containing yogurt or taking probiotic supplements stimulates a beneficial immune response, improving the body’s ability to ward off infections.  Maintaining a healthy immune system is extremely important today because of the prevalence of antibiotic-resistant bacterial strains and the emergence of new viral strains such as swine flu.    

Other benefits of probiotics include the relief of symptoms of irritable bowel disease and associated diarrhea, relief from constipation, and promotion of the growth of beneficial bacteria which reduces yeast and other infections.  Because of the numerous benefits from probiotics, we recommend you make yogurt consumption or probiotic supplementation part of your daily diet.   

Caution!  Not all yogurts contain probiotics.  You must look on the yogurt container label to make sure it states “Contains live active cultures.”  In addition, we recommend consuming only Greek-style yogurt which is low in carbohydrates and high in protein.  Greek-style yogurt contains twice as much protein and 400 mg more calcium than milk, cup for cup.  If you or your family is consuming milk for a good protein, calcium, vitamin D or probiotic source, we recommend you replace your milk intake with Greek-style yogurt, either non-fat or low-fat. 

Adults should not drink milk.  Milk (breast or formula) is for babies and adults have no need for it.  There are many other ways to consume protein, calcium, and vitamin D than from milk intake.  Milk from cows is higher in sugar than protein and many adults have difficulty digesting the lactose (sugar) in milk and may not even be aware of the symptoms.  Symptoms include bloating, allergies, asthma, constipation, and diarrhea.  Although yogurt is made from milk, the active cultures blended with milk turn the lactose into lactic acid which promotes friendly bacterial growth in the intestines without the digestive problems associated with milk intake.

Caution!  Not all yogurts are a high quality food.  Most popular brand-name yogurts contain high amounts of added sugar, up to 6 teaspoons per cup, typically do not contain probiotics, are not a good protein source (less than 6 grams of protein from milk per cup), and are basically a high sugar dessert.  Next time you go to the grocery store, pick up a container of Yoplait, Dannon, Activa, or Gogurt (2 grams of protein) and check out the ingredients list.  You will likely find sugar listed as the second ingredient.    

If you don’t care for the taste of yogurt but want to benefit from the probiotics, we recommend using our nutritional supplement, Pro-Flora Concentrate, which contains six live active cultures, and is formulated to survive stomach acids and promote a good balance of friendly bacteria in the intestines.  For those of you with chronic intestinal problems or are taking an antibiotic, we recommended you consume high quality probiotic yogurt and supplement with probiotics as well.

On the back page, I have put together a few yogurt recipes for you to try.  They are tasty, simple to prepare and will provide you with some alternate high-protein serving choices.  Experiment and enjoy. 

                                                By Paula Hendricks, BS, Nutritionist

Some recommended yogurt brands:  Trader Joe’s Greek Style Nonfat Plain Yogurt; Fage Total Nonfat Greek Strained Yogurt; and Stonyfield Farms’ Oikos Organic Greek Yogurt.  Always check the container label to assure you are getting the right type of yogurt.

Recipes

Chilled Cucumber &Yogurt Soup– single serving size (OK on the VLCD)

Ingredients:     1 cup non-fat Greek-style yogurt (about 20 grams of protein)

1/2 cup finely chopped cucumber or more

½  minced garlic clove

Salt and pepper to taste

1 teaspoon extra virgin olive oil to drizzle on top

Dried mint (or dill) to sprinkle on top, about 1/4 teaspoon

Directions:       Mix first four ingredients together.  Put in blender and blend for 30 seconds.  If you like it thinner, add more cucumber.  Pour in a soup bowl and drizzle olive oil on top and sprinkle with mint.  You can also prepare it without blending. 

Yogurt Creamed Spinach – single serving size (OK on the VLCD)

Ingredients:     1 cup non-fat Greek-style yogurt (about 20 grams of protein)

                        4 cups packed fresh spinach, chopped

                        1 teaspoon extra virgin olive oil

                        ½ minced garlic clove

                        Salt and pepper

                        Italian seasoning, about 1/2 teaspoon

Directions:       Cook spinach in a microwave-safe bowl for about 2-3 minutes.  Drain excess juice.  Add the remaining ingredients and mix well.  Eat warm.

Plain Yogurt with Sweetener – try mixing a packet of non-nutritive sweetener, 1 teaspoon of fruit-only jam, a dash of flavored extract, or sugar-free syrup into one cup of Greek-style yogurt. 

Yogurt and Berry Smoothie – single serving size (OK on the LCD or MD)

Ingredients:     1 and 1/2 cups non-fat Greek-style yogurt (about 30 grams of protein)

                        8 ice cubes

                        10 raspberries

                        1/5 of a medium banana, slightly green

                        2 packets non-nutritive sweetener (Stevia, Truvia or Splenda) or more if needed

Directions:       Place all items in a blender and blend until all ice is crushed.  Pour in glass and drink.

Dips and Dressings:

Creamed Horseradish Dip – mix 2 T. plain yogurt with 1 T. prepared horseradish and 1/2 tsp. garlic salt. 

Ranch Dressing – mix 1 cup Greek-style plain yogurt, 1 cup buttermilk, 1/2 packet Hidden Valley Ranch dressing or mix together garlic salt, dill, and Worcestershire seasoning for your own taste.  Chill.

Goal setting is a habit that successful people use in everyday life. 

What are your goals for 2009?

If you are reading this, chances are one of your goals this year is to get healthy and fit.  When it comes to getting healthy, being fit, and sound nutrition, goal setting can help you reach your potential.  It need not be complicated – one only needs the mindset to get started.  The body will follow and soon goal setting will become second nature.  So, get a pen and paper (or your computer) and get started.  Remember, goals that are not written down are just wishes.  Written goals provide a concrete reminder of what you want to do so you can plan how to achieve it. 

Develop goals that are specific, achievable and measurable. Your goals should be 1) specific (concrete, measurable and observable), 2) realistic (small changes), 3) stated positively (no negative wording), and 3) under your control (not depend on another person).  For example, you may have a list: lose weight, save money, get off my diabetic medication, take an educational course, exercise more, take a trip, lose 15 lbs, etc. Don’t be overwhelmed by your list – these are goals to work towards, one step at a time. 

Next, organize your goals by categorizing them into anticipated results (or outcomes), broad goals and specific goals.  For example, an anticipated result may be to decrease blood sugar levels and get diabetes under control, so a broad goal might be to reduce intake of processed foods and high sugar carbohydrates.  A specific goal, a more concrete goal, could be to eliminate starch from diet for two weeks and incorporate 2 servings of nutrient-rich vegetables into lunch and dinner each day.   Look at the examples on table below. 

Now that you have a plan, keep a weekly diary.  This list should include your exercise plan, eating protocol, and personal motivation guideline for the week.  A weekly diary will help you maintain momentum towards achieving your goals week after week which can otherwise be difficult if you don’t have a tracking technique, a daily plan, without which it is too easy to get off track.  View the chart on the following page.  You can copy this chart and use each week or modify to suit your own needs.  Some people prefer to use a simple pocket calendar or spiral notebook with enough space to record a days’ worth of information, while others prefer a spreadsheet on their computer.  Use whatever works for you and what you will use.  Keep your weekly charting sheets for review and continual motivation. 

  How to use this chart:  Fill in the date on first line.  Fill in the dates you will grocery shop.  We recommend shopping at least twice per week for the freshest ingredients. Next, pick one or two new foods to eat this week.  Food variety is important for obtaining all the nutrients your body needs and to help you from getting bored and getting off track.  One can only eat so much chicken and broccoli.

For exercise, plan what you will do for the entire week.  Modify as needed.  If you plan your exercise, you are more likely to stick with it. Remember to choose a variety of exercise activities including strength training, aerobics activity, outdoor activities, and stretching.  Try to do something every day.  Make exercise a routine until it becomes a daily habit. Exercise should not be thought of as “If I have time” but “What time will I exercise each day.”  Refer to the fall 2008 Did You Know handout on exercise for more ideas. 

Next, pick a theme for the week, a personal motivational word, saying, or activity that will help keep you focused in the right direction.  Let go of old or negative mental habits and replace them with positive ones.  Again, the written word is a concrete reminder of your plan for success.  Once you find the right theme, the theme mobilizes you to move forward.  Theme suggestions:  creativity, balance, let go of the past, adventuresome, try something new, love myself, do something for someone else, eat more vegetables, clean out my closet, get energetic, move my body every day.  At the end of the day, give yourself a motivation score by using the following:  1 = none, 2 = minimal, 3 = good, 4 = great, 5 = excellent.

Document what you consume for each meal.  Write down the food type, quantity, and total grams for each meal.  For example, for lunch you consumed a small salad with small chicken breast and a low-fat salad dressing.  Write down the items and estimate the grams using your Key Diet booklet as a guide:  For this meal, approximate grams would look like this:  Protein = 21g, Carbs = 4 g, Fat = 3g.  At the end of the day, summarize.  Don’t get too technical – the goal each day is to have a balanced diet and optimal protein intake.

Keep track of your supplement intake, water intake, and any prescription medications you are currently taking.  Just put a check in the box when you complete it.  Under water intake, you may want to make a check for each 8 oz glass of water/liquid you drink during the day. 

Review your goals each week and modify as necessary.  Set modest and achievable goals – you want success, not failure because of unrealistic goal-setting.  As circumstances changes, goals may need to be amended with additional options or strategies.  If your goals seem too ambitious and you would like more structure, please ask our office staff for assistance. 

If you feel keeping a diary is too time consuming, too stressful, and too much work, remember what it feels like when you are eating whatever you want, whenever you want, not exercising, and gaining weight. Think about it – keeping a diary doesn’t require much time and you will spend less time emotionally and physically frustrated with your unsuccessful results. 

Now that you are prepared for every day goal setting, you are on a surefire path to having your best and most successful year ever.  Studies on weight loss success show that people who keep diaries are twice as likely to achieve their goals.  Don’t you think this is pretty convincing evidence to start now? We think so. On the last page, we have put together some additional tips on how to make 2009 a successful year for health, fitness and overall well-being.                               

By Paula Hendricks, Nutritionist and Wellness Counselor

Weekly Food Intake and Exercise Chart

Motivation Score:  1 = None, 2 = Minimal, 3 = Good, 4 = Great, 5 = Excellent

01-23-09 The Center for Weight Management (copyright) 

9 Simple Tips for 2009 to Have Your Best Year Ever!

Set Goals – Get started on planning and achieving your personal health and fitness goals.  As Galileo said, “You cannot teach a man anything; you can only help him find it within himself.”  Goal setting will help you find it within yourself.  Get organized.  Plan ahead for meals.  Clean out your cupboards, fridge and closets.  Purge what you don’t need (give it away) and start fresh. 

Save Money – Weight loss saves dieters money and much more.  Losing weight and getting healthy will help cut your costs for medical appointments, missed time from work, and prescriptions to name a few.  By reducing your weight, you will spend less on food especially if you eat breakfast at home, pack a lunch, and plan your dinners wisely.  What if you were laid off work today?  Wouldn’t you be more optimistic about your chances of finding a new job easier at an ideal weight instead of 50 pounds heavier?  Invest in your health and save money. 

Stay Focused – Don’t let others derail you by sabotaging your health or fitness goals.  Sabotage is when you are caused to doubt yourself or your efforts are undermined.  Oftentimes friends, family, and co-workers are not supportive of your desire to change or succeed – sometimes it is intentional, sometimes it is unintentional.   Change can scare people and they may try and resist it.  It could be that they lack confidence in themselves and may be faced with the thought of making changes of their own – and they may not be ready.  Some strategies for dealing with sabotage: set boundaries, decide who and when to tell people about your goals, just say no, and plan ahead for activities based around food.    

Move More – Do something good for your body every day.  Write down what you will do for exercise each day and stick to it.  Invest in a gym membership, buy some exercise equipment or DVDs for home, or get an exercise partner or trainer.  And, buy a good pair of walking/running shoes.    

Get Smart – Don’t be taken in by fads, gimmicks or tricks.  Be savvy about the sugar content in foods you eat by reading the nutritional labels.  Choose whole foods, nutrient-dense foods, not calorie-dense foods.  Just because a food says low-carb doesn’t mean it is a quality food.  And beware of portion distortion; check the serving size on the nutrition label, too.

Choose Premium Protein – Protein will help you feel fuller longer and help control your appetite.  Meats lean in saturated fat and minimally processed are the best choices.  For example, beef tenderloin is naturally lean, while a rib-eye steak contains almost twice the amount of fat.  Both have the same amount of protein but the fat content greatly increases the calorie content.

Go Green – Eat foods that are good for your body and the planet.  Think vegetables.  Whole, fresh foods require less energy from the planet than packaged foods.  Be savvy about the right carbohydrates for your body – eat the real stuff, the ones that nourish your body.

Age Gracefully – If you want to take care of the outside of your body, you must start from within. By eating right, exercising, and supplementing with vitamins and minerals, you can help minimize the age-related decline of your body cells.  With supplementation, you will also boost your immune system which will help increase your chances for longevity, long-term health and reduce illness.  It is an honor to age – earn those wrinkles and love them!   

Be Kind to Yourself – Let go of the past and say goodbye to negative thinking or failed dieting attempts.  Nothing in life is a failure, only a lesson to learn from.  As the saying goes, “Those who don’t learn from their past are doomed to repeat it.”  If you have a lapse, limit the damage, and restart the program right away.  Don’t wait until tomorrow, next week, or next month.  Start the next meal new and fresh.  Every day is a new day, a fresh start for goal setting and success.  Remember, life is a journey, not a destination.

                                                                   By Paula Hendricks, Nutritionist and Wellness Counselor