The Doctor Is In: 3 Keys to Weight Loss
The content is sponsored and provided by Beaumont Health.
If you're struggling to lose weight and you're not sure why, you may be missing the three keys to weight loss.
The Experts:
Asha Shajahan, MD, Beaumont Family Practice Doctor
Silvia Veri, Beaumont Weight Control Center Dietitian
Dr. Asha Shajahan, a Beaumont Family practice doctor, says no matter what type of diet you do, make sure its low in sugar. She also recommends doing shorter more intense workouts. It can burn a lot of calories in a shorter time, increase your metabolic rate and help you lose fat. And finally, be sure to get enough sleep. When you don't sleep enough, your cortisol levels rise. This is the stress hormone that is frequently associated with fat gain.
Dr. Shajahan will be offering more tips on various medical topics when she launches a new podcast mid-May called "Housecall."
RECIPES
Black Bean and Corn Salad
Ingredients:
2 cups fresh or frozen corn
1 can (15-ounce) black beans (drained and rinsed)
1 cup fresh tomato salsa
½ teaspoon cumin (optional)
½ chili powder (optional)
3 dashes cayenne pepper (optional)
Method:
If using frozen corn, thaw in microwave and drain excess water. If using fresh corn, you'll need to cook and prepare 4 cobs to equal 2 cups.
Combine all ingredients in a bowl and serve!
This recipe is very versatile. It can be eaten as an appetizer along with baked tortilla chips. Or, as a salad. For a quick sandwich, you can roll it up into a whole wheat tortilla. Also makes a wonderful accompaniment for outdoor-grilled chicken or fish.
Makes 8 servings. Serving size equals approximately ½ cup.
Nutrition Analysis per serving:
Calories:75
Fat:0.25 gram
Saturated Fat:<1 gram
Trans Fat:0 grams
Cholesterol:0 milligram
Sodium:258 milligrams
Carbohydrate:17.5 grams
Fiber:3.5 grams
Sugars: 2 grams
Protein: 3.5 grams
Chicken Lime Burgers
Ingredients:
1 pound ground chicken or turkey
2 cloves garlic, chopped
½ - 1 jalapeno pepper, seeded and chopped
3-4 tablespoons cilantro
Zest of ½ a lime
1 ounce lime juice
Dash of soy sauce
½ teaspoon salt
¼ teaspoon ground black pepper
½ cup panko bread crumbs or whole wheat bread crumbs
For serving:
Whole grain burger buns
Sautéed bell pepper and onion
Lettuce
Method:
Preheat the broiler. Line a baking sheet with foil and coat with cooking spray.
Combine the ground chicken with all of the remaining ingredients.
Form the mixture into 4 patties and place them on the prepared baking sheet. Broil the burgers for about 15 minutes, flipping halfway through cooking to brown both sides. Check for doneness before serving. Serve each burger on a bun, topped with sautéed bell pepper and onion, and lettuce as desired.
Makes 4 servings. Serving size equal 1 burger. Each serving counts as a protein.
Nutrition Analysis per serving:
Calories:180
Fat:2 grams
Saturated Fat:0 grams
Trans Fat:0 grams
Cholesterol:65 milligrams
Sodium:380 milligrams
Carbohydrate:8 grams
Fiber:1 gram
Sugar:0 grams
Protein: 27 grams
Summer Tomato Salad
Ingredients:
1 pint cherry tomatoes, halved
1 pint yellow pear tomatoes, halved
¼ cup chopped green onions
1 clove garlic, minced
¼ cup chopped fresh basil
¼ cup chopped cilantro
½ teaspoon salt
Freshly ground black pepper, to taste
Ground red pepper, to taste
Method:
In a bowl, toss all of the ingredients together and refrigerate for 30 minutes. Toss again before serving.
Makes 6 servings. Serving size is approximately ¾ cup. Each serving counts as a low starch vegetable.
Nutrition Analysis per serving:
Calories:15
Fat:0 grams
Saturated Fat:0 grams
Trans Fat:0 grams
Cholesterol:0 milligrams
Sodium:210 milligrams
Carbohydrate:4 grams
Fiber:1 gram
Sugar:1 gram
Protein: 1 gram
Sliced Cucumber Salad
Ingredients:
2 cups English cucumbers, sliced
1 tablespoon fresh chives, chopped
2 teaspoons fresh cilantro, chopped
2 tablespoons rice vinegar
½ teaspoon sugar
1/8 teaspoon salt
1/8 teaspoon crushed red pepper
Method:
Combine cucumber, chives, and cilantro in medium bowl. Combine vinegar and remaining 3 ingredients in a small bowl, stirring until sugar dissolves. Pour vinegar mixture over cucumber mixture; stir gently.
Makes 4 servings. Serving size equals ½ cup. One serving counts as low starch vegetables.
Nutrient Analysis per serving:
Calories:10
Fat:0 grams
Saturated Fat:0 grams
Trans Fat:0 grams
Cholesterol:0 milligrams
Sodium:75 milligrams
Carbohydrate:2 grams
Fiber:0 grams
Sugar:1 gram
Protein:0 grams
Red White and Blue Fruit Skewers with Cheesecake Yogurt Dip
For the cheesecake dipping sauce:
4 ounces 1/3 less fat cream cheese, softened
1 cup fat free Greek yogurt
1 teaspoon vanilla
2 tablespoons sugar
For the skewers:
14 ounces angel foods cake, cut about 1-inch cubes
72-84 medium strawberries (about 3.5 pounds) stems removed
1 pint blueberries
24 to 28 skewers
Method:
In a medium bowl, combine the cream cheese with yogurt, vanilla and sugar. Mix well until sugar dissolves; set aside.
Thread 3 strawberries and 2 cubes of cake onto each skewer, alternating between strawberries and cake.
Finish each skewers with 3 blueberries.
Place finished skewers on a platter and refrigerate until ready to eat.
Makes 24 servings. Serving size equals 1 skewer. Each serving counts as ½ starch and ½ fruit.
Nutrition Analysis per serving:
Calories:90
Fat:1 gram
Saturated Fat:0 grams
Trans Fat:0 grams
Cholesterol:5 milligrams
Sodium:150 milligrams
Carbohydrate:18 grams
Fiber:1 gram
Sugar:6 grams
Protein:3 grams
Fruit and Herb Flavored Water
Ingredients:
Fruit - 2 cups berries, citrus, melons, or pineapple
Herbs - a sprig of mint, basil, sage, rosemary tarragon, thyme, or lavender
Water (tap or filtered)
Ice
2 quart pitcher or jar with a lid
Muddler or wooden spoon
This is the general formula for whatever fruit/herb combination you desire.
If using herbs, add a sprig of fresh herbs to pitcher/jar, press and twist with muddler or handle of wooden spoon to bruise leaves and release flavor. Be sure not to pulverize the herbs into bits.
Add approximately 2 cups of fruit to pitcher/jar, press and twist with muddler or handle of wooden spoon - just enough to release some of the juices.
Fill pitcher/jar with ice cubes.
Add water to pitcher/jar.
Cover and refrigerate for up to 3 days.
Suggested flavor combinations:
-ALL CITRUS (no herbs) -- Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water.
-RASPBERRY LIME (no herbs) -- Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.
-PINEAPPLE MINT -- Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.
-BLACKBERRY SAGE -- Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.
-WATERMELON ROSEMARY -- Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.