Six Steps to a Healthy 2012

Everyone I know is recovering from December. Too much of too many good things left us with that morning-after feeling. New Year's resolutions followed, as did 24/7 ads for diets and gym memberships. Now what?

Since I'm a physician and healthy food blogger, people always engage me on this topic in January. When my most exercise-averse friends announced last week that they had bought a recumbent bike, I didn't say what I was thinking: "Good start. But unless it fits into a larger plan of action, that bike won't take you where you want to go." If I had said it, and they'd asked what I had in mind, I would have shared this six-point strategy:

• Rethink Snacks
• Multi-task
• Shop Smart
• Do Breakfast
• Make Meals Count
• Move to Lose

Rethink Snacks
Snacks are now a "full eating event" that account for more than 25 percent of Americans' calories. If yours are healthy, you're 25 percent of the way to a healthy diet. It takes no more time to eat a protein bar or a low-fat yogurt than a bag of chips and a sugary drink. Even if you're busy, it's all about choosing right and making the most of the time you have.

Multi-task
While you're doing your laundry, you can prepare a week's worth of healthy snacks. The best options combine protein and whole grains. Whip up a batch of protein-rich Oatmeal Spice Breakfast Cookies. They're perfect for a pre- or post-workout boost or a mid-night snack. Just bake, wrap, refrigerate, and feel good about yourself all week.

Shop smart
Stock up on low-sugar low-fat yogurt, low-fat cheese, fruit, cut vegetables, and nuts. Nuts are high in calories, but they contain healthy fats, fiber, and protein. A handful can keep the hunger demons at bay and prevent you from overeating at dinner. If you brown-bag your lunch (better for your body, your wallet, and the planet), make a sandwich and a half with lean protein on whole grain bread. That extra half will make a perfect snack in the late afternoon when your energy dips. Use one of those frozen gel packs to keep it cool.

Do Breakfast
If you skip breakfast, your body goes into starvation mode and your metabolism slows down to conserve energy -- which affects both physical and mental performance. By 10 a.m., you're so hungry that you'll eat whatever junk comes within range, or you'll wait until lunch and overeat to make up for your down-energy state and caloric depletion.

To keep you in sync until lunch, your breakfast should include protein. That doesn't mean you have to give up muffins and pancakes; but they should either contain or accompany some sort of lean protein. Egg whites, protein powder, tofu, cottage cheese, low-fat yogurt (Greek or regular) are all good. Get up five to 30 minutes early and eat. If a five-minute breakfast is your max, make a smoothie, defrost a muffin, or toss into the toaster an Apple Cinnamon Pancake left over from Sunday brunch. You'll actually feel less tired, not more. Now you're 50 percent of the way there.

Make Meals Count
Of course you're pressed for time, but in 30 minutes or less even time-pressed cooks can prepare something healthy and delicious. What do I mean by healthy? Lean proteins, good-for-you-fats, whole grains, beans, fruits, and veggies. If you live with other people, divide and conquer the shopping, prep-work, cooking, and cleaning. If you live alone, prep the night before. However you do it, make dinner worth eating. There's nothing like boring food to undo even the sincerest resolution. You need bold flavors, like the ones in Grilled Shrimp with Smoky Barbecue Rub.

Move to Lose
It's almost impossible to achieve a healthier body without exercise. Even 30 minutes three times a week can make a difference. Cardio workouts rev up your metabolism so you burn more calories. Strength training replaces fat with muscle, which makes you look leaner even at the same body weight. It also adds a metabolic bonus because muscle burns more calories than fat. Exercise gives you more energy during the day and helps you sleep better at night. Try partnering with someone else for support and motivation.

None of these recommendations is radical or new, but each makes a distinct contribution. Follow them, and you'll get much more mileage out of that new bike in your basement.

The following recipes are excerpted from Trufflehead, a new healthy cooking app for iPhone and iPad.

Apple Cinnamon Pancakes

Servings: 2
Time: < 30 minutes
Difficulty: Easy

• 1 cup plain oatmeal (old-fashioned or quick oats, not instant)
• 6 egg whites (1 cup)
• ½ cup 1% cottage cheese
• ½ teaspoon ground cinnamon, plus extra for dusting (optional)
• 2 teaspoons Splenda granulated or sugar
• ½ tablespoon baking powder
• ½ Fuji apple, preferably organic, chopped (½ cup)
• Cooking oil spray, preferably olive oil
• Powdered sugar (optional)

1. In a blender, combine the oatmeal, egg whites, cottage cheese, cinnamon, and Splenda or sugar. Cover and process until smooth. Add the baking powder and process briefly, just enough to blend. Stir in the chopped apple by hand.
2. Place a medium nonstick skillet over medium heat. When it is hot, coat with cooking oil spray. (If using a gas stove, remove from the heat just long enough to spray away from the flame.) Reduce heat to low.
3. Pour ½ cup of the pancake batter into the pan. When it is golden underneath (use a spatula to peek), flip and cook 2 to 3 minutes on the other side. Transfer the cooked pancake to a plate. Repeat with the remaining batter to make 4 pancakes. Serve with a dusting of cinnamon and powdered sugar, if desired.

Per serving: 268 calories, 3 g total fat, 1 g saturated fat, 1 mg cholesterol, 40 g total carbohydrate, 6 g dietary fiber, 22 g protein, 677 mg sodium.

Oatmeal Spice Breakfast Cookies

Servings: 8
Time: < 30 minutes
Difficulty: Easy

• Cooking oil spray, preferably olive oil
• 2 cups plain oatmeal (quick oats, not instant)
• 1 cup whole wheat pastry flour or white whole wheat flour
• 1 cup vanilla whey protein powder (3½ scoops)
• 1 cup Splenda granulated or sugar
• ¼ cup milled flaxseed
• ½ teaspoon salt
• ½ tablespoon baking soda
• 1 tablespoon baking powder
• 1 tablespoon ground cinnamon
• ½ teaspoon ground cloves
• 3 egg whites (½ cup), lightly beaten
• ¾ cup nonfat or low-fat plain Greek yogurt
• 1 tablespoon canola oil, preferably organic, or macadamia nut oil
• 2 tablespoons water

1. Preheat the oven to 375F. Coat a nonstick baking sheet with cooking spray.
2. In a large mixing bowl, combine the oats, flour, whey protein, Splenda or sugar, flaxseed, salt, baking soda, baking powder, cinnamon, and cloves. Stir to blend. Add the egg whites, yogurt, oil, and water; stir to blend.
3. Drop the batter onto the baking sheet in 8 equal mounds. Bake 8 minutes. Promptly remove from oven while still very soft. Allow the cookies to cool on the baking sheet for 10 minutes. Wrap in plastic and store in the refrigerator or freezer. (To reheat frozen cookies: unwrap and microwave 30 to 45 seconds).

Per serving: 241 calories, 5 g total fat, 1 g saturated fat, 11 mg cholesterol, 32 g total carbohydrate, 5 g dietary fiber, 18 g protein, 614 mg sodium.

Grilled Shrimp with Smoky Barbecue Rub

Servings: 6
Time: < 30 minutes
Difficulty: Easy

• 1 tablespoon chopped fresh thyme (leaves from about ½ small bunch)


• 1 teaspoon kosher salt


• 1½ teaspoons packed dark brown sugar


• 1 teaspoon ground cumin


• ¾ teaspoon smoked paprika (pimentón dulce, sweet)


• ¾ teaspoon freshly ground black pepper


• ¾ teaspoon chili powder


• ¼ teaspoon ground cinnamon


• 1½ pounds large shrimp, peeled and de-veined


• 1 tablespoon canola oil, preferably organic, or macadamia nut oil

1. In a small bowl or measuring cup, combine the thyme, kosher salt, brown sugar, cumin, smoked paprika, pepper, chili powder, and cinnamon. Blend well with a fork. (May be prepared in advance and stored, covered, up to 1 week in the refrigerator or up to 4 weeks in the freezer.)
2. Prepare a grill with an oiled rack and preheat to high. (Alternatively, the shrimp may be broiled.)
3. Place the shrimp in a large bowl. Drizzle with the oil and toss to coat. Sprinkle with half the rub and toss. Sprinkle with the remaining rub and toss again. Place on the grill rack in a single layer. Cook, turning often, until curled and opaque, about 5 minutes total. Do not overcook. Serve immediately.

Per serving: 149 calories, 4 g total fat, 1 g saturated fat, 173 mg cholesterol, 3 g total carbohydrate, trace dietary fiber, 23 g protein, 485 mg sodium.

 

Comments

[Cygnia]

05:49 PM on 01/18/2012

I don't suffer from a weight problem and at 40 I am afraid I never have, but I have suffered from and overcome health problems, namely IBS and other digestive disorders. However, like permanent weight loss, digestive disorders require a corrective diet that promotes health because a healthy body easily loses weight and overcomes chronic disease. With that said, I have to say I somewhat disagree with the author's position of focusing on high-protein, high carbohydrate diet. While I believe the majority of food we eat should be plant-based (beans, tubers, leafy greens), excessive carbohydrates are a casual agent in obesity and the diseases that go with it (as well blood sugar swings). Not fat. (Example: meta-analysis completed by Siri-Torino et al, 2010.) Too much protein in the diet doesn't work either as it produces by-products in the body that become toxic. So where does that leave us? With *quality* full-fat products from animals (raw dairy, meat, eggs, etc from pastured, organic, grass-fed sources) and from plant sources (e.g., virgin coconut oil, Melt buttery spread). Eat the real thing in moderation and fill in gaps with leafy greens, beans, and tubors. An interesting book on this topic is "Perfect Health Diet" by Jaminet and Jaminet. That book also goes a long way to explain how and why wheat is toxic over the long-term for everyone, not just those with celiac's disease.

[Deborah Chud]

09:22 AM on 01/19/2012

Dear Cygnia,
I appreciate your taking the time to respond to my post, but I believe you have drawn some incorrect inferences from it. I do not endorse a “high-protein, high carbohydrate” diet. In fact, I was extremely careful not to make any specific recommendations regarding macronutrient balance. If I were forced to take a stand, I’d say that I support a moderate protein, moderate carbohydrate, low fat diet. When I cook, that translates into lean proteins, low-glycemic carbohyrates, and omega-3 and monounsaturated fats.

My suggestions regarding protein above grow directly out of concerns about our obesity epidemic and the chronic diseases associated with it. They are based on evidence that protein stabilizes blood sugar (which is protective against diabetes) and staves off hunger (which helps people eat less). I agree with your point about the role of excess carbohydrates in obesity and diabetes, which is why I focus on low-glycemic carbs. The recipes in my Trufflehead app overwhelmingly reflect that orientation. In addition, the protein recipes are fairly unusual in that the portions are small (3 to 4 ounces, cooked) relative to what most Americans consider a “serving.”

Although I didn’t get into it in my post, I agree that animal proteins from organic, grass-fed sources are best, and my view is based on medical as well as environmental data. I recommend grass-fed choices in the intro to every protein recipe in Trufflehead... (continued in another reply window)

[Deborah Chud]

09:25 AM on 01/19/2012

(continuation of my reply) ...That said, the jury is still out on how much fat we need and the precise kinds of fat that are optimal for long-term health. Decades of medical research on cardiac disease and diabetes point to saturated fat as a bad actor due to its effects on triglyceride and cholesterol levels, arterial patency, cell membrane flexibility, and so on. For the moment, I think it’s prudent to use full-fat animal products sparingly (which—as a flavor-first cook—I do) and choose reduced-fat options when flavor and texture permit.

Coconut oil is a controversial source of fat. You’ll find an even-handed discussion in lay terms by a well-informed, research-based, RD colleague of mine at http://askgeorgie.com/?p=4901. When there are convincing data on its health benefits, I’ll be happy to experiment with it. For now, I’m on the sidelines.

Finally, I can’t go along with the claim that wheat is “toxic over the long term for everyone.” It isn’t supported by the kind of data I would need to eliminate it from my diet or my recipes. I believe that whole grains are better than processed ones because of their superior glycemic profile, as well as their fiber and micronutrient content... (continued in another reply window)

[Cygnia]

11:39 AM on 01/19/2012

Hi Deborah,
Thank you for taking the time to respond. I understand that in my short response I make some general statements that require further explanation. However, I appreciate your thoughtful response and clarifying your position; to that end, I would like to clarify a few things on my end. Working to identify and then reverse several digestive disorders led me to the (anecdotal) conclusion that nutritional science must still be in its infancy otherwise there wouldn’t so much contradictory information on such a vast scale with so many unanswered questions. Honestly, I can’t think of any other scientific discipline with less consensus than nutritional science. As a side note, a critical part of successfully overturning my digestive disorders was walking away from Western medicine because in my case it was inadequate for identifying and addressing the root cause; when a doctor uses the term “IBS”, it seems to be an umbrella term and code for “I don’t know”. In my case, blindly prescribing pills that suppress the liver (e.g., the purple pill) made me sicker since my liver was part of the problem. It goes without saying these same individuals had no clue how diet contributes to chronic illness and how it can also be use to recover health. Unfortunately, similar confusion seems to abound in nutritional science – I say this as a layperson. In other words, we as individuals are forced to experiment regardless of whether the science is in order to overcome chronic disease.

[Cygnia]

11:40 AM on 01/19/2012

Take for instance coconut oil. While research on coconut oil, per se, is limited, there is a fair amount of interesting research using medium chain fatty acids (found in abundance in coconut oil) and medium chain triglycerides on human and animal subjects for increasing energy expenditure and for other applications including the reversal of Crohn’s Disease. If you would like references, let me know and I will send some along. However, long before I came aware of these studies, I had already discovered virgin coconut oil while I was healing myself of “IBS”. On a restricted diet, coconut oil went miles to stabilize my blood sugar; the medium chain fatty acids were easily digested, and the lauric acid was helpful to directly reverse some of my conditions. While I do not credit coconut oil as a silver bullet, it was an important tool among many long before scientific validation. Virgin coconut oil continues to be a regular part of my diet.

(con't) Wheat. I appreciate my statement was broad on this without explanation. Wheat is a controversial item and I believe it will only become more so. My statement is based on how wheat (and all cereal grains) evolved a set of toxic compounds to withstand the digestive tracts of ruminants in order to survive and propagate. While grazing mammals evolved defenses for these toxins – like rumens – humans lack these organs and are comparatively defenseless.

[rparker1]

01:25 PM on 01/17/2012

Great tips however I believe there has to be more to permanent weight loss than just healthy recipes. There has to be a strong underlying factor that will see an individual see their diet program through. For me it was the proper education that the latest program I'm on offered. It taught me how to feed, care and exercise my body so that I was no longer afflicted with poor health.

I've personally lost 180lbs since Dec 2009. My blood pressure was 160/110, now its 120/80. My cholesterol was 256 mg/dL, now its 176mg/dL. I'm no longer Pre-Diabetic and I'm in the best shape of my life. It wasn't easy but I can say that everyone can do it if they have the right program.

If you're interested in my story please head over to Zdiets.net

Cheers.

Ryan E. Parker

[Debor]

08:25 PM on 01/17/2012

I agree completely. As a recent NYT article indicated (http://tinyurl.com/permwtloss), permanent weight loss is an enormous challenge that requires much more than healthy recipes. However, in order for weight loss to become permanent, it has to happen in the here-and-now, and healthy recipes can help.

Your achievement is rare and you should be extremely proud of it.

Best wishes for continued success,

Deborah Chud, MD