Top Secret Weight-Loss Food: Mushrooms

Mushrooms are a delicious and filling addition to any meal, but did you know they have nutrients that can help you lose weight, fight cancer, and boost your body’s immunity?

Neither fruit or vegetable, certain fungi are potent disease fighters and a wise addition to your diet. Though some are more effective than others, we’ve sorted out which mushrooms pack the most powerful – and healthy – punch.

1. White Button Mushrooms

Studies have shown that this popular mushroom has been effective in preventing breast and prostate cancer in both animal and human cells. Not getting enough? Nix the chips or crackers for dips, and try using white button mushrooms to dip instead. They’re the perfect bite-sized substitution and can be easily found at any grocery store.

2. Crimini Mushrooms

These mini-Portobello mushrooms have a delicious meaty flavor. If you’re trying to lose weight, blending crimini mushrooms with ground turkey is a great way to cut half the fat without losing taste. The high-fiber mushroom mixture works well for any meat-based dish – tacos, meat sauce, hamburgers and more.

3. Maitake Mushrooms

Loaded with antioxidants and potassium, these hearty mushrooms have been known to lower the risks of high blood pressure and stroke. Also known as “Hen of the Woods,” Maitake mushrooms have a nutty, woodsy flavor that’s perfect for soups and sides. You can even drink them! There are mushroom-based coffees, like Ming Tsai's Maitake Coffee, that taste the same as the regular stuff, but are packed with Maitake’s disease-fighting nutrients.

By D. Oz

Best Frozen Foods for Weight Loss

Learn about the diet-friendly foods available to you so you can safely and wisely navigate the frozen foods section of the supermarket.

The frozen food aisle can be a dangerous place for any dieter. It’s not just the ice cream and ready-to-fry foods to be wary of. Hidden sugars and salt lurk in seemingly healthy prepared meals as well. Get smart and fill your cart with only the best. Some are also excellent time savers, so you can get more done in and out of the kitchen.

Edamame, young green soybeans, are a great source of protein. Getting an adequate amount of protein in your diet can actually give your metabolism a boost. Just one half-cup serving of edamame provides 8 grams of protein – triple the amount of protein you’d get from most other vegetables. They steam in minutes and are perfect to eat as a snack or add to a salad. 

To cut back on your meat consumption, try an all-natural veggie burger. Dr. Praeger’s California Veggie Burgerhas no trans-fat, no saturated fat and no cholesterol. It’s packed with spinach, peas, carrots and soybeans. As a bonus, this veggie patty also contains oat bran, a great source of soluble fiber. Soluble fiber delays the emptying of your stomach and makes you feel full longer, which helps control weight. 

If you love brown rice, but hate the amount of boiling it takes to get it just right, try Trader Joe’s frozen organic brown rice. It cooks in only 3 minutes, has no sodium, no cholesterol and no trans fat. Each grain of rice is individually frozen to lock moisture in. A one-cup serving can give you 10% of your daily fiber intake and plenty of antioxidants. 

If you're going to indulge, consider ice cream made with real cream, as it'll be less likely to contain artificial sweeteners. For a smart dessert, try Julie’s Organic Ice Cream Petite Juliette Sandwiches. Unlike other low-fat or low-calorie desserts, these 100-calorie treats are not only made with real ice cream, but each one has only 6 grams of sugar – half the amount found in other diet ice creams. 

By D. Oz

Your Wardrobe for Weight Loss: 5 Must-Haves

When it comes to gauging weight loss, most people look strictly to the scale to measure their success. Sometimes, it’s not only about pounds, but the inches you lose and the way your clothes feel and fit. Fashion industry expert Suze Yalof Schwartz shares the top 5 clothing items that tell all about the state of your weight.

Must-Have #1: A Belt

You may find yourself adjusting your belt after a big meal, but how many notches are you losing each year? Be vigilant of your waistline and use your belt to keep your tummy in top shape.

Mark the inside of your belt with your current measurements. Next, mark it with where you want to be once you lose some weight, and where you should never be if you were to gain. If the belt doesn’t fit, then you have gained weight. Being more mindful of where you cinch your belt will help you make healthier food and exercise choices and keep dangerous omentum fat, which increases your risk for heart disease, cancer and diabetes, from building up around your midsection.

Must-Have #2: Non-Stretch Jeans

Pants that “give a little” also give you a lot more wiggle room in your diet and a greater opportunity to pack on the pounds. Many women think that if their jeans fit, they’re doing fine – but this is a huge misconception. Jeans that have some stretch in them can still fit even after a 10-15 pound weight gain. Instead, opt for jeans with no stretch and they’ll keep you true to your healthiest weight.

By dressing fashion- and health-smart, you’ll be able to monitor – and maintain – your weight without obsessing over the numbers on the scale.

Sugar

Avoid sugar and all pseudonyms for sugar including artificial sweeteners and even so-called healthy alternatives such as stevia and agave. Ditch the sweetened and sugary drinks, too. No juice, alcohol, sweet coffees or other liquids full of sugar. If you have to ask, “Is this okay for me?” it isn’t!  After even only one to three days off sugar, your brain chemistry will change, ending the vicious cycle of addiction and cravings. Sugar is eight times more addictive than cocaine!

All Flour Products (Even Gluten-free)

From bagels, crackers and pasta to cookies, wraps and pizza dough, we are bombarded with poor quality sources of carbohydrates at every meal. Avoid these foods. They are absorbed into your bloodstream too quickly, causing blood sugar to rise and insulin to spike.  Remember that gluten-free alternatives might even cause as big a spike (or bigger!) in blood sugar than the wheat-based product.

Processed Junk “Food”

This includes all trans fats (avoid anything with hydrogenated oils) and poor quality fats, high fructose corn syrup, artificial sweeteners and flavorings, preservatives, dyes and anything you could not imagine growing in nature. All of this stuff literally confuses the body. Your weight regulation and metabolism malfunctions. MSG (monosodium glutamate), for example, found in most processed foods – often under other names such as hydrolyzed vegetable protein, yeast extract or gelatin – dramatically increases cravings and binge eating. 

All Gluten and Dairy

These are the two most common major inflammatory foods in our modern diet. Foods that trigger inflammation tend to promote obesity and diabetes. The scary part is that most people are unaware of their hidden sensitivity to gluten and dairy. Besides a scale that just won’t budge, other signs of a food sensitivity are: nasal congestion, indigestion, bloating, autoimmune diseases, rashes, drops in mood or energy, headaches, joint or muscle aches and some chronic diseases.

Curious to learn if you may have food sensitivity? Try eliminating gluten and dairy to see if those stubborn pounds start falling off your waist!

Higher Glycemic Index Carbohydrates

This includes all grains, starchy vegetables and fruit. You should do this only if you have advanced diabesity, have type 2 diabetes or are hitting a stubborn plateau with weight loss.

Five Steps to Get Started on the 6-Week Blood Sugar Solution

Interested in getting results faster or moving past a weight plateau?  

Here’s a great way to get a jumpstart on losing those stubborn pounds and healing from diabesity. For six weeks, avoid carbohydrates with a higher glycemic index such as potatoes, grains and fruit (besides a small serving of berries daily) to give yourself a metabolic tune up. While these vegetables and fruits can be healthy and full of nutrition, they may cause a spike in blood sugar and an insulin surge too great for certain individuals.

By Mark Hyman, MD
Chairman, Institute for Functional Medicine
Founder and Medical Director, The UltraWellness Center
Author of The Blood Sugar Solution

Helping Each Other Out in Weight Loss

How exactly can I help people when I, myself, need help sometimes? I need help to lose the few of the pounds I’ve regained here and there and to also continue my journey of sustained weight loss. I have to admit, it’s hard sometimes being motivating while I, myself, am trying to get motivated. However, there are things that help me stay grounded and focused which I’m going to share with you right now.

First, as cliché as it sounds, I wake up every day and appreciate that I have my health, health far better than what I had at 400 pounds. I no longer have high blood pressure, no longer have the arthritis in my knee and am free from the apnea. I have prolonged my life. I don’t know by how long – but knowing I would have keeled over sooner versus later keeps me firmly planted in the reality that I have to maintain where I am or else I’ll go back to where I was.

Second, no matter what happens, I keep looking and moving forward. I’m always striving to be a healthier man while trying to be a better man. The only way I can do that is to continue eating better and exercising. It’s hard to stay motivated and focused when roadblocks make you stumble, but if I let my health go, then whatever situation caused me to fall wins, and I’m not about to let that happen.

Thirdly, I think about others out there going through the same thing, whose stories might be worse than mine (another thing that grounds me.) There’s safety in our numbers. Some of you may still be in a dark place with food, and that’s OK. You are not alone. Knowing there are others facing the same challenges gives each of us strength, a strength I use all the time to keep myself going while doing my best to “pay it forward.” I offer it freely to anyone who needs it, too. We pass it along to each other – the way it should be.

Lastly, I dare to dream. At one point in my life I dared to dream I could take just 10 pounds off to help my knee, and I did. Then, I dared to dream I’d start fitting into “normal-size” things purchased in “normal-size” stores. And sure enough, I did. You see, there is something to be said about dreaming and not being afraid to take a leap of faith on yourself to begin walking this road. Your dreams and goals will light your way. Again, it may sound cliché but it’s true; if you can dream it you can do it.

Weight loss is a hard road. I had to “bottom out” before I could finally get to the “promised land” of achieved and sustained weight loss, but here I am – and I intend to stay here. Yes, I do get tempted to say “screw it all” and not work on it anymore. But I can’t and won’t because I’m not going back to that dark place ever again. That old Bill is gone forever.

Those are some things that go through my mind as I continue along my weight loss journey and thank you for letting me share them because, in the sharing, I feel motivated to keep going. I hope it helps you, too. Yes, weight loss is easier said than done sometimes, but c’mon, don’t be afraid. You are so not alone. I’ve been where you are and some of you are where I want to be. We’ll just all have help each other get there.

By Bill Larson

Weight Loss on the Menu

If you think dessert is the only part of the menu you need to be wary of when dining out, think again. In a culture of gigantic portion sizes, dining out can be a recipe for disaster when it comes to sticking to your goals for medical weight loss in Chandler or Scottsdale. Entrees, appetizers and even healthy-sounding side dishes are often lurking with unsuspecting calorie contents—but that doesn’t mean you need to forego the eating out experience.

Whether you are stuck in a pinch and need to grab some dinner, are meeting friends for a night on the town or are scheduled for a business lunch, at some point as you try to lose weight in Chandler and Scottsdale you are going to be faced with a menu. By being prepared with a little bit of culinary knowledge and a positive attitude about the dining experience you can leave that side order of guilt on the table as you return home feeling good about your medical weight loss efforts.

Dining Tips for Weight Loss

The best thing you can do for yourself when making plans to go out to eat is to choose a restaurant with a wide variety of options. The bigger the menu, the greater the likelihood that there is something on it you can enjoy.

If you aren’t able to pick the restaurant, find out ahead of time where it is you’ll be going so you have a chance to study the menu before you get to the table. Most restaurants make their menus available online, so have a look.

When you get the menu, remember to pay attention to key terms, which will send out red flags that foods are high in fat and calories. Avoid ordering menu items that have the following description terms:

• Au Gratin: Means cheesy.
• Basted: Cooked in animal fat. Sometimes butter, sometimes lard.
• Batter dipped: More like batter smothered.
• Broasted: A fancy way to say pressure cooked and fried.
• Breaded: Another way to indicate fried, except it is also loaded with extra calories from bread crumbs.
• Crispy: Breaded and fried.
• Cheese sauce: The word “sauce” doesn’t make cheese any healthier.
• Cream sauce: Ditto.
• Sautéed: In what? The answer is usually butter or cheese.

As you peruse the menu, keep an eye out for words like baked, broiled, poached and grilled, as these are all healthy cooking methods that don’t add fat or extra calories. Also, tomato-based sauces or items that are cooked “in their own juice” are going to be much healthier than cream and cheese based dressings and sauces.

Don’t hesitate to ask your server to make some alterations to the item, like leaving the sauce on the side, or asking for your chicken to be grilled instead of fried. Many restaurants are happy to accommodate health-conscious diners!

By medical weight loss in Chandler

Discomfort Food: Avoiding Emotional Eating

Hunger isn’t the only thing that causes us to eat. On bad days, when responsibilities seem to pile up without reprieve, our emotions can get the better of us. When we feel anxious, depressed or even bored, it can weaken our resolve to stick with healthy habits, leading to an unfortunate bout of overeating.

As you lose weight in Chandler or Scottsdale, you’ll learn how to change many aspects of your lifestyle. You’ll begin exercising and eating a more nutritious diet under your weight loss doctor’s supervision. Emotional eating is a common problem during weight loss, but is just one more unhealthy habit you can learn to break during your program.

Though emotional eating can make you feel helpless against your emotions, you can find ways to keep it from sabotaging your diet. Because emotional eating is often an unconscious reaction to stress or negative emotions, the first step in breaking this habit is to recognize the difference between emotional eating and genuine, physical hunger.

Emotional hunger will:

• Come on suddenly. Physical hunger develops slowly and will never take the form of a sudden craving. Emotional hunger will make you feel like you need to eat the food you crave immediately, while true hunger feels less urgent.
• Crave a particular food. When we’re truly hungry, our minds are open to possibilities; when we’re emotionally hungry, we tend to seek solace in specific unhealthy comfort foods.
• Make us eat beyond fullness. Even when we feel full, emotional hunger can cause us to keep eating.
• Make us feel guilty. You shouldn’t ever regret a healthy meal, but will likely look back on emotional eating choices with regret.

For each of us, there are certain situations that are guaranteed to set us off. One of the best ways to keep emotional hunger at bay is to recognize when it’s most likely to appear. If you notice the signs of emotional hunger above, take a minute to think about what may have been the trigger. By identifying the situations most likely to cause you to eat emotionally, you can stay careful during potentially problematic times.

When you begin feeling emotional hunger or enter a situation likely to trigger it, take control of the situation by:

• Diverting your attention. Get your mind off everything that has to do with food. Get out of the kitchen and go for a walk, read a book or call a friend. Do something productive or engaging that will take your mind completely off your cravings. You can even make a list of alternate activities and consult it any time you feel an emotional eating urge.
• Eating something healthy. Though “comfort food” has an unhealthy connotation, you can find comfort in foods that aren’t chock full of sugar and fat. Instead of junk food, try eating a healthy OPTIFAST treat or a fresh fruit and take comfort in the fact that you had a tasty treat and are sticking to your diet.

Emotional eating is a difficult hurdle for many people who try to lose weight in Chandler and Scottsdale, but you don’t have to give in to its temptations. Have any other strategies helped you overcome emotional hunger during weight loss? Share them in the comments below.

During weight loss in Chandler or Scottsdale, prevent overeating by controlling emotional hunger

Finding the Perfect Gym for Weight Loss

Though a healthy, low calorie diet is the most important element of losing weight in Chandler or Scottsdale, regular exercise is what will help you keep that weight off. Unfortunately, many people find it difficult to make consistent workouts a habit—if exercise was not a priority before, then it may be difficult to adjust to during your weight loss program.

Having a gym membership can be a huge help. Gyms offer amenities beyond the scope of our at-home and outdoor workouts: expensive, modern fitness machines, personal trainers, exercise classes and a constructive, social atmosphere. All of these things, as well as the monetary commitment you make to a gym, can make it much easier to stay focused on and accountable to your workout plans.

Still, not every gym will be a perfect fit for you. Because gyms are so varied in what they offer members, you’ll need to find one that caters to your interests if you hope to make the most of your membership. Several factors can be instrumental in making a good gym decision, including:

• Features. Gyms run the gamut from tiny yoga studios to colossal fitness mega-center, and each of them offers a different experience. Your selection should hinge on the workouts you hope to do most. If you’re up for taking a few different classes and using a variety of machines, you’ll probably want to sign up with a large gym that can offer a multitude of different exercise opportunities. If you know that Pilates or yoga will be your focus, you may be more at home in a small studio that caters exclusively to those activities and offers more personal attention.
• Location. Be honest: you probably won’t want to drive 15 minutes every time you want to exercise. A long trek can become a frequent excuse to skip your workout, but a gym just down the street makes it easy to get exercise whenever it’s most convenient for you. Your best bet is to find a gym close to home—a gym between your home and workplace can also work well if you want to exercise in the evenings.
• Reputation. Most gyms offer trial periods to give you a peek at membership before fully committing. Though this can give you a valuable impression of a gym, it also helps to get an idea of the experiences that other customers have had there. As you tour each potential gym, try asking a member what they like and do not like about the facility.

By medical weight loss in Chandler

Did You Know…?

We recently sat down to have a candid Q and A with our very own Medical Assistant, Brooke Rolph. She is located in our Chandler office, but is well known by a lot of our patients. She is very active and has been an avid runner for many years. She’s been kind enough to share some of her simple strategies for exercise.

Brooke; you recently finished your 2nd half marathon! How did that feel?

This half marathon was so amazing because I had set a time goal for myself and I surpassed it by more than I ever thought I could. It is amazing the things we can achieve if we really set our minds to it and push ourselves.

What keeps you motivated? Do you have a go-to song that gets you moving?

I absolutely love racing and tend to sign up for more races than my bank account likes, but it keeps me motivated to put in the miles each day. I know that my day will go so much smoother and I will be a little less crazy if I get in a run in the morning. There is just something about having ‘me’ time each day and getting that endorphin fix that makes me put on my running shoes no matter how tired I am. I love listening to anything that has a great beat to it

We are blessed to have such great weather here in Arizona! Do you run inside on a treadmill or prefer the outdoors?

I love running outdoors in this amazing Arizona weather. I love watching the sun rise on my early morning runs and feeling the crisp cool morning air. There is something so peaceful and calming about it that you can’t get on a treadmill run. However, during hot summer months I take my running to the treadmill, because I don’t do well with running in the heat. When I am on the treadmill I try to make it more interesting by adjusting the incline and doing sprints.

By Robert Ziltzer, MD

Reading Labels to Lose Weight

A strong knowledge of nutrition can be a huge help to you during your medical weight loss program. Understanding nutrients, calorie contents and the benefits of a well-balanced diet will put reason behind your medical weight loss diet, and can help to keep you motivated to lose weight in Chandler and Scottsdale.

Unfortunately, not everyone is a trained dietitian and not all of us understand the intricacies of our diet and nutrition habits. When you are first adjusting to a new diet plan it can be difficult to guess right away what is healthy and what is not. While cake and candy might be dead giveaways in the “not” category, other common breakfast, lunch and dinner staples can leave you scratching your head.

Luckily for you there is a cheat sheet attached to every piece of packaged food currently available for sale, and it is called a nutrition label. By learning how to read these labels, you can find out all you need to know about the item in question and make an educated decision as to whether it is a good addition to your diet.

Here are a few tips to help you start reading nutrition labels as you lose weight:

• Start at the top. Some of the most pressing information about an item can be found at the top of the nutrition label, hiding in plain sight. This includes the serving size, the number of calories per serving and how many servings are in one container. Never assume one bag, box or bottle is one serving—this can cost your diet several hundred calories a day, if not more.
• Scan the nutrients. There are some nutrients that you will want to avoid, such as sugar, fat and cholesterol. The middle of the nutrition label will tell you the number of grams of these per serving. Remember, the less the better. The nutrition label can also tell you information about nutrients that you want to add to your diet, like protein, vitamins A and C, iron and calcium.
• Read the percentages. The percentages along the right panel of the nutrition label will provide you with further insight about how much of each nutrient you should be consuming. These are average daily values and are attributed based on standard calorie allotments. Your weight loss doctor will give you particular insight into how much of each nutrient you should be consuming, so only use these percentages as rough guidelines.

Learning to read nutrition labels is a great way to start improving your health now. The next time you reach for a snack, turn the packaging over and have a long look at the nutrition information. You might be surprised by what you find!

By Robert Ziltzer, MD

What is the Best Way to Lose Weight?

What are the critical components of successful weight management?

• A board certified weight loss physician (an Obesity Medicine Specialist or Bariatrican, known by some). Why not just see your family doctor? In truth, medical residency training does a poor job at teaching weight management. You’ll end up with a diet that pushes you to eat too many sugars/carbs and no support. This approach has been tried and failed. A specialist in weight loss can design a plan that give you complete nutrition on fewer calories with less hunger and faster weight loss. She can also give you the right appetite suppressant to control any hunger issues you have.
• The right diet. Lots of protein and fiber, and not too many carbs are key to weight loss. It’s important to get complete nutrition in the process. You can do this through the use of whole foods or medical grade full meal replacements. The latter are special foods that provide all of the nutrition you need on as little as 800 calories. With a whole food diet, you just cannot get all of the nutrients you need on fewer than 1000 to 1200 calories.
• The right activity plan. Start small, build from there. Begin with 5 minutes per day and do that almost every day. Brisk walking will do. You’ll need to work up to a total of 2500 calories of exercise per week to keep off the weight, and it’s OK if it takes you 6 months to build up to this. Walking is great for some, weight training for others, swimming still for others. Find the right exercise that works in your life.
• Support. Support. Support. Everyone is different. For some, emotional eating is a problem. For some, travel or a busy grab-and-go lifestyle is the problem. You’ll need a set of tools to become a weight manager, and to get through the stressful times in your life. Group classes run by a weight loss professional have been shown to be more beneficial than online delivered content. Success in managing these times will help you deal better with future challenges to your plan.
• A maintenance plan. Frequent weighing, 1-7 times per week helps you gauge your success. You’ll also need a plan for a weight gain of 3 pounds of more.

By Robert Ziltzer, MD

A New Medication for Weight Loss

Editor's Note: Qnexa has been renamed Qsymia and as of September 18, 2012 is available in pharmacies.  

Qnexa is a new, potent, effective and safe weight-loss drug that will help in the fight against obesity; it is poised to become the first FDA-approved weight-loss pill in 13 years. Qnexa is a combination pill of two medicines already on the market: phentermine and extended-release topiramate. Both drugs have been shown to help weight loss when used as part of a comprehensive weight-loss program led by a medical obesity specialist physician and together seem to be synergistic, not just additive.

Why are medical obesity specialists so excited for Qnexa?

The last time a new weight-loss drug was approved was in 1999. In these 13 years, the numbers of the overweight and obese have increased significantly. It is now estimated that 2 of every 3 people are overweight, and about 30% of the population is obese. The studies that looked at Qnexa showed 9.8-14.7% weight loss, depending on the dose and the amount that you are overweight. A 10% weight loss is enough to improve many weight-related diseases such as pre-diabetes, high blood pressure, high cholesterol and sleep apnea. 

I have been prescribing this combination of drugs since first hearing about the Qnexa studies back in 2009. At the time, we were using both phentermine and topiramate for weight-loss – but individually. Their side effects are quite different so that some patients did better on one drug and some did better on the other. 

If there was a reason to be put on one or the other drug, we did so. For example, if a patient had migraines, we chose topiramate. If they were free of heart disease, we chose phentermine. Now, as my experience with the combination has grown, we commonly start with one drug, more often it is phentermine. For some, the phentermine’s effect is incomplete and adding topiramate has really helped.

Like all drug therapies, patients respond differently to the same drug. For a small few, their hunger is so little that we have to decrease the dose so that they actually eat regularly. For most, adding the second drug boosts the appetite-suppressant effect and there is less hunger. In a small percentage, the second drug does not seem to add much or the side effects are too much, and we go back to a single drug therapy. In my practice, I always use medications in combination with dietary change, exercise, a behavior-based class series, accountability, and adequate sleep counseling.  

By Craig Primack MD, FAAP
Obesity Medicine Specialist
Co-director, Scottsdale Weight Loss Center

Hungry Girl’s Guide to Eating More and Losing Weight : Mega Mac & Cheese

Pasta can be loaded with calories, and rarely leaves you satisfied after just one serving.
This nutritious and satiating substitution soaks up the cheese sauce for a delicious flavor. Eat more for less calories!

Ingredients 

Makes 4 servings

3 cups frozen cauliflower florets

4 1/2 oz (about 1 1/4 cups) uncooked high-fiber elbow macaroni

2 tbsp light sour cream

2 slices 2% American cheese

4 wedges of The Laughing Cow Light Creamy Swiss Cheese

Optional seasonings: salt and black pepper

Directions 

Place cauliflower in a large microwave-safe bowl; cover and microwave for 3 minutes. Uncover and stir. Re-cover and microwave for 2 to 3 minutes, until hot. Drain excess liquid. Roughly chop cauliflower, return to the bowl, and cover to keep warm.

In a medium-large pot, prepare pasta per package instructions, about 7 minutes. Drain pasta and stir into cauliflower. Cover to keep warm. In a medium microwave-safe bowl, mix sour cream, cheese slices, and cheese wedges, breaking slices and wedges into pieces. Microwave for 20 seconds. Stir well. Microwave for another 20 seconds, or until cheeses have melted. Stir well. 

Add cheese mixture to the large bowl and thoroughly stir. Enjoy!

Nutrition Facts

198 calories

4.5g fat

390mg sodium

30g carbs

4.5g fiber

5.5g sugars

10g protein

by TV host, author and "foodologist" Hungry Girl Lisa Lillien replaces macaroni with cauliflower.

The DASH Diet, Explained

The DASH diet was developed by the National Heart, Lung, and Blood Institute (NHLBI), a part of the National Institutes of Health. Even though the diet is meant to target blood pressure, it has also been shown to offer protection against osteoporosis, cancer, heart disease, stroke and diabetes. Because it promotes healthy eating and snacking, the DASH diet may also help people lose weight.

What Is the DASH Diet?

The overall goal of the diet is to lower sodium consumption in order to lower blood pressure.

Basically, the DASH diet requires the ample consumption of whole grains, fruits, vegetables and low-fat dairy. There can be limited consumption of fish and poultry, while red meat, sweets and fatty foods should be consumed sparingly.

What Can I Eat on the DASH Diet?

On the DASH diet, you’re expected to eat:

• 6-8 servings of whole grains per day: This includes, whole-wheat bread, cereals, rice or whole wheat pasta. The whole grain or whole-wheat variety of grains contains more fiber and nutrients than refined grains.
• 4-5 servings of fruit per day: In addition to providing ample vitamins and nutrients, fruits are also great sources of fiber. You can have fresh, frozen or canned fruits, just make there that there are no added sugars.
• 4-5 servings of vegetables per day: Make sure to include leafy green vegetables in addition to tomatoes, carrots, broccoli, and sweet potatoes.
• 2-3 servings of low-fat dairy per day: This would include 1 cup of skim milk or low-fat yogurt. This is beneficial because of the calcium, vitamin D and protein these products provide; however, don’t overdo it. Also, avoid regular or even fat-free cheese because they are often high in sodium.
• 6 or fewer ounces of lean meats, like poultry or fish per day: This would include skinless chicken or turkey breast, seafood, or tuna that has been packaged in water. Avoid red meat as often as possible, as it tends to be higher in fat and cholesterol. When cooking, trim away the skin and fat, then broil, grill, roast or poach instead of frying.

DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes.

7-Day DASH Diet Meal Plan

The overall goal of the DASH Diet – short for Dietary Approaches to Stop Hypertension – is to lower your consumption of sodium, which aids in lowering your blood pressure. Since the diet focuses on eating the right foods with the right portions, it's also effective for short- and long-term weight loss. Find out more about the DASH Diet and if it's right for you.

Dietician Marla Heller's version of the DASH Diet, from her book The DASH Diet Weight Loss Solution, is divided into two phases:

Phase 1: Two Weeks to Shrink Your Waistline

During the 14 days of phase 1, you will learn how to satisfy your hunger and, as a result, feel fuller longer. To regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars. That said, you can enjoy 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular or even fat-free cheese because they are often high in sodium.

By avoiding starchy foods with sugar, you’re helping to regulate your blood sugar and diminish cravings. Try leafy greens like lettuce and spinach or cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers, squash, peppers and tomatoes.

You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim for 4 to 5 servings of beans or lentils a week. 

Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds, or fatty fish like salmon or mackerel. Avocados are loaded with monounsaturated fats as well as antioxidants lutein, vitamin E and beta-carotene. Toss them in a salad along with vegetable oils, especially olive, canola and nut oils, which you can use as salad dressing.

Phase 2: Kick It Up a Notch!

After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss. How long does Phase 2 last? It’s your life plan, so it should last forever so you can keep your blood pressure low and keep weight off.

Whole Grains: Choose from cereals, breads and pasta. Aim for 6 to 8 servings a day.

Fruit: Make fruit (fresh or frozen) a part of your diet every day. Aim for 4 to 5 servings a day.

Low-Fat Milk or Yogurt: Stick to 2 to 3 servings a day as in Phase 1. 

Sugar: You can have 3 to 4 servings of sugary foods each week.

Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.

The next page has a week’s worth of meals! Phase 1 has 3 sample days, and Phase 2 has 4 sample days.

Incorporate this two-phase plan from Marla Heller's The DASH Diet Weight Loss Solution.