A little black book with calories? Yes, calories. Do you know how many calories you’re consuming every day? Well, not only will keeping a food diary help you determine just that, but recent studies have also suggested keeping a food diary may be helpful to losing weight.
From beverages to snacks and for especially meals, a lot of my patients have lost weight by simply jotting everything down in a little black book. Being aware of what you’re putting in your body gives you the power to control what you’re eating and may stop you from overeating. Most of my patients tend to underestimate the number of calories they eat. I have found a substantial amount of unaccounted calories, ranging 700-1200 calories.
Here are some tips to help you get started.
Little black book! Whether it’s a notebook, a laptop, personal digital assistant (PDA), and cell phone, keep your little black book handy.
Write or type! Write or type everything you consumed in your little black book. Don’t wait until the end of the day to mark everything down because truth be told - you will forget. Water, soda, apples, chips, cookies, sandwich, salads, pasta, or beer – keep track of everything. It’s best to write immediately following your meal or snacks.
Portion distortion! Practice makes perfect. Get yourself a measuring scale, measuring cups and measuring spoons for accurate results.
Cook up a storm! Rather than eating out and not knowing how many calories you’re eating, cooking at home will give you more control over what you eat. You will know exactly what the food contains and how much of it you're consuming.
Don’t skip dessert! You’ll have your moments when you want to reach for your favorite bag of chips or indulge in a piece of chocolate cake – regardless; don’t forget to enter it in your little black book.
The little black book that could be the first step to helping you lose weight. Give it a try!
By: Susan Lupackino, MHS, RD, LDN of food is good
It's no surprise explorer and navigator, Christopher Columbus, dubbed papaya as the “fruit of the angels”. The papaya fruit is sweet with musky undertones and smooth as butter.
Papayas are native to southern Mexico and Central America and are now grown in all sub-tropical and tropical countries. Papayas are spherical or pear-shaped fruits that carry many vitamins and minerals.
Papayas are very nutritious. A serving or one papaya provides over 300% of your daily value of vitamin C, about 118 calories and 1 gram of protein. Papayas are also rich in vitamins A, E and K and contain a high content of folate, potassium and dietary fiber. They also contain a high volume of antioxidants that react to synergistically to provide DNA-protecting effects. Together, these nutrients help reduce risks of developing cancer and cardiovascular diseases.
Papayas are in their peak season from June until September. Once considered quite exotic, papayas are available in your grocery store all year round.
Below is a quick and easy recipe for papaya pudding:
Preparation Time: less than 5 five minutes
1 ½ cups sliced papaya
2 tablespoon low-fat milk
1 teaspoon sugar
Blend the papaya, milk and sugar in a blender. Pour the mixture into cups and put to chill. You can dazzle the pudding with a touch of whipped cream for a sweeter treat. Serve chilled.
Papaya pudding provides about 20-25 calories per serving. You can enjoy all 4 servings for a scrumptious and healthy snack!
I’m always looking for healthy snack ideas. And as a Dietician - I know how healthy peanut butter is. Spread it on apples, crackers, celery, bread, bananas…endless ways to enjoy peanut butter. A spoonful of peanut butter can go a long way.
Fill up on peanut butter! Besides being delicious, peanut butter is rich in dietary fiber. In fact, in just 2 Tablespoons peanut butter has 2 grams fiber to help you stay full throughout the day.
Packed with 3 p’s! In addition to the fiber, peanut butter is full of protein, potassium and phytochemicals. Peanut butter has significant amount of protein - about 16-20 grams of protein in 2 Tablespoons depending on the brand. Also, 2 Tablespoons of peanut butter contains 214 mg of potassium. Potassium is an important mineral that helps to keep blood levels in a healthy range. Peanut butter is also filled with phytochemicals, antioxidants that help fight off certain diseases.
Regular peanut butter vs. natural peanut butter! Is one healthier than the other? According to the FDA peanut butter must contain 90% of peanuts to be considered peanut butter. Both have the same amount of fat (and good fat) as well as calories; however, natural peanut butter does have a little more protein. The main differences come down to taste and number of ingredients. In addition to peanuts and salt, regular peanut butter contains sugar and vegetable oil making it sweeter. Natural peanut butter is well, more “natural”.
Natural or not, peanut butter is nutritious, filling and makes a great snack.
Here are 5 ways to Enjoy Peanut Butter:
1. Make a Smoothie: This is perfect following workout or run. Who needs ice cream when you have the
creamy goodness of peanut butter? Add your favorite fruit, skim milk, honey and peanut butter to
make a delicious shake.
2. Stir Fry: Melt a spoonful of PB into stir fried noodles for a silky and flavorful sauce.
3. Satay: Grilled chicken, steak, and shrimp love peanut butter too. Combine with soy sauce, brown
sugar, lime and chili paste for a sweet, sour and creamy dipping sauce.
4. Yogurt Dip: Mix creamy peanut butter with nonfat Greek yogurt for a light and tasty dipping sauce for
strawberries, apple slices, watermelon, or carrot sticks.
5. A Sweet Treat: If you love peanut butter and chocolate, this is perfect for you! Get yourself some
granola and dried bananas and add some semi-chocolate chips to the cluster. Then melt 2
Tablespoons of peanut butter and add to the granola mixture. This makes a great snack. If you want to
pump it up, add 1 cup of nonfat Greek yogurt.
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