According to 2014 J.Clin. Psychology, 45% of Americans make a New Year's resolution. Weight ranks as one of the top 10 resolutions; however, only 8% or fewer are able to achieve their goal. How can we improve the odds of success?
First and foremost, one doesn't need to go on a crazy diet. Think long term - and a diet that is sustainable. Make small changes at a time. We know that changing a habit is disruptive. When it comes to weight loss, it can also be very challenging. We live in a society immersed in high calorie foods and lifestyles that often leave little time for physical activity. We need to take the initiative, think about what we are eating and how to be more physically active.
A good start is to plan meals and re-think the grocery list. Just by changing how one shops and what one shops for, one can make significant changes that will help to reduce weight and improve health. Try to avoid buying on impulse and try to limit buying fast pre-made highly processed foods. By preparing a meal at home, one decreases the frequency of eating out and reduce the amount of calories consumed. When looking for recipes, aim for those using more vegetables. They are more nutrient dense and low in calories. It is possible to actually eat more in volume and still lose weight. Another advantage of cooking at home is there are often leftovers that can be used for the next meal. This can help slim the waistline and lower the food budget as well.
We also need to pay attention to snacks at the office. A recent nursing study showed that "unconscious" snacking contributes an average of 700 cal a day. This would be equivalent to more than 1 pound of weight gain per week, unless you are a physically active person. Try to sit further from the snack or put those tempting morsels in a container that hides them from view. If snacks are out of sight, they will probably be out of mind.
Here is a recipe that can help you increase your vegetable intake!
Makes 4 servings
Nutrient per Serving: Calories 160, Total Fat 5g, Saturated fat 2g, Cholesterol 163mg, Carbs 13g, Dietary Fiber 3g, Sodium 305mg, Protein 16g
- Nonsitck olive oil-flavored cooking spray
- 1 cup sliced zucchini
- 1 cup broccoli florets
- 1 cup diced red or yellow bell peppers
- 3 whole eggs, lightly beaten
- 5 egg whites, lightly beaten
- ½ cup 1% low-fat cottage cheese
- ½ cup rehydrated sun-dried tomatoes (1 oz dry), coarsely chopped
- ¼ cup chopped green onions
- ¼ cup chopped fresh basil
- 1/8 tsp ground red pepper
- 2 tbsp grated parmesan cheese
- Paprika (optional)
- Preheat broiler. Spray 10 inch ovenproof skillet with cooking spray. Place zucchini, broccoli and bell pepper in skillet; cook and stir over high heat 3-4 minutes or until crisp-tender.
- Combine whole eggs, egg whites, cottage cheese, tomatoes, onions, basil and ground red pepper in medium bowl; mix well. Pour egg mixture over vegetables in skillet. Cook, uncovered, gently lifting sides of frittata so uncooked egg flows underneath. Cook 7-8 minutes or until frittata is almost firm and golden brown on bottom. Remove from heat. Sprinkle with parmesan.
- Broil about 5 inches from heat 3-5 minutes or until golden brown on surface. Garnish with paprika, if desired. Cut into 4 wedges. Serve immediately.