 Tammy Lakatos Shames and Elysse Lakatos, The Nutrition Twins, share their nutrition tips with elements™. Check out their new book Fire Up Your Metabolism in elements™ book club. Consuming Fewer Calories When Eating Out
Frequent restaurant goers consume far more calories, fat, saturated fat and sodium then people who eat most of their meals at home. There are ways to avoid overeating and gaining weight by having a plan. For some people this plan includes drinking specific beverages, while for other people this plan means choosing specific low-calorie, high fiber meals one hour before going to dinner. For everyone, it means learning how “to order” your favorite restaurant meals so that they get to you without all the fat and calories. We can help you to find out what, specifically, you should do to prevent overeating when dining out and we can teach you how to order your meals so that they arrive at your seat healthfully, yet still tasting great. Snack Healthy
Want a healthy snack that will fill you up without filling you out? Try air-popped popcorn. With a great crunch, plenty of fiber and low in calories (only 31 calories per cup!), it’s sure to keep you satisfied without adding on the pounds. Try seasoning with a dash of cinnamon, or for a flare, add paprika.
Want the flavor of butter without the calories and fat? Try “I Can’t Believe It’s Not Butter” spray. (Just make sure to stick to the spray, it is calorie-free, sodium-free, and full of flavor.)
We can help you to find other great snacks that you will love without hating your waistline in the morning. Tame Food Cravings
Researchers show that cravings are like a wave in the ocean. The craving starts and escalates, but then it peaks and subsides. Know that it will subside. When a food craving strikes, imagine yourself like a surfer. Ride the wave until it vanishes. Distract yourself from the craving: Ideally, do something unrelated to eating. Try taking a walk, or a hot bath. Practice yoga, take a nap, or give/get a massage.
In 20 minutes, reevaluate the situation. The craving has probably diminished. So, now what are you going to do about it? You can more rationally decide what, if anything, you are going to eat, and how much of it you’re going to eat. As in surfing, practice makes perfect; the more you practice riding the wave, the easier it becomes. Use Your Secret Weapon: Fiber
That’s right, you read correctly…fiber is just about the best thing around if you are watching your weight.
Why Fiber?
Because fiber makes calories disappear. Several studies have shown that people who doubled their intake of fiber from 12 grams of fiber to 24 grams (most health organizations recommend that you consume about 30 grams of fiber a day) actually cut their calorie absorption by 90 calories a day! That’s a 10-pound weight-loss in a year, without even stepping on a treadmill!
How does fiber prevent calories from ending up on your rear-end and on your belly?
Fiber actually mops up molecules in your digestive tract, such as carbohydrates, fats and sugars- and their calories and sweeps them out of your body. (Fiber is the cell walls of plants, which you can’t digest.) What’s more, since you can’t digest it, fiber adds satisfying bulk to food, yet without calories! And, fiber takes longer to work its way through your digestive tract so it staves off hunger! So if you want to fill up and not out, eat foods with fiber!
But which foods have fiber?
Here are just a few examples, but we can help to make sure you get the fiber you need!
1⁄2 cup Kelloggs All-bran w/fiber 13 grams
1 medium apple, with skin 3.7 grams
1 cup kidney beans 9.0 grams
1 packet oatmeal, flavored 2.6 grams
1 cup whole wheat spaghetti 6.3 grams
1⁄2 cup cooked broccoli 2.6 grams
1 medium potato with skin 4.6 grams
1 slice whole wheat bread 2.6 grams
And…fiber’s added bonuses:
- Lowers cholesterol - Soaks up fats and forces them through the body before they can do any damage
- Lowers risk of heart attack
- Lowers risk of high blood pressure
- Lowers risk of stroke
- Powerful weapon against Type II diabetes (slows glucose absorption)
One word of caution, if you currently don’t consume very much fiber, gradually add foods with fiber to your diet. Adding fibrous foods too quickly can make your stomach hurt by causing gas and bloating. About The Nutrition Twins: Tammy Lakatos Shames and Elysse ("Lyssie") Lakatos share more than identical features; they also share identical success in the competitive field of nutrition and wellness. In 1997 Lyssie and Tammy (known as The Nutrition Twins®) co-founded Healthy Happenings Corporation whose mission is to better the health of its clients through improved nutrition and lifestyle/behavior modification. Since relocating from Atlanta, Georgia, the twins have had stellar achievements in New York City, where they built a successful private practice.
The Lakatos sisters are Cum Laude graduates of the University of Maryland and received their post-graduate dietetic internships at Emory University and Meredith College. They are ACE-certified Personal Trainers and are members of The American Dietetic Association and its subgroups: The Sports, Cardiovascular, and Wellness Nutrition group (SCAN), Nutritionist in Complimentary Care (NCC) and Nutrition Entrepreneurs (NE)and Dietitians in Business and Communications (DBC). Tammy is the Director of Member Services for the American Dietetic Associations Nutrition Entrepreneurs DPG. The Twins are also members of The New York State Dietetic Association and American Business Women's Association.
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