Posted By Author on September 14, 2009

Serve with baked fries if desired.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Serves 6

• 6 (4 ounce) skinless, boneless chicken breast halves (pounded even)
• 1 tablespoon olive oil
• 1/2 teaspoon celery salt
• 1/2 teaspoon garlic salt
• 1/2 teaspoon lemon-pepper seasoning
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon black pepper
• 6 kaiser rolls, split and toasted
• 12 slices tomato
• 6 lettuce leaves

Flatten chicken to 1/2 inches in thickness. Brush both sides with oil. Combine the seasonings; rub over both sides of chicken. Arrange in a 13-in. x 9-in. x 2-in. baking dish. Cover and refrigerate for at least 2 hours or overnight.

Coat grill rack with nonstick cooking spray before starting the grill. Grill, covered, over medium heat for 3-5 minutes on each side or until chicken juices run clear. Serve on rolls with tomato and lettuce.

Nutritional Information Per Serving:
356 Calories
6g Fat (16.4% calories from fat)
1g Saturated Fat
34g Protein
39g Carbohydrate
3g Dietary Fiber
66mg Cholesterol
789mg Sodium

Exchanges: 2 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Recommended Books:

Eat Weight Off
Fat Loss Secrets
Meal Plans 101

This recipe can help in the fight against obesity.

Category: Chicken Recipe, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe

Posted By Author on September 9, 2009

There is an epidemic of obesity in today’s society. There are also many people that are overweight too. Losing weight is a goal for so many people and everybody is looking for the quick and easy way to lose weight. There are some people that just need to shed a few unwanted pounds others need to lose 100 or more. Carrying this excess weight is medically dangerous.

Body Mass Index (BMI)

To find out if you are overweight or obese you can you The Health Tool in the sidebar to calculate your Body Mass Index (BMI). If your BMI is between 25 and 30 you are considered overweight. Between 30 and 40 is considered obese. Anything over 40 is morbidly obese.

Low Carb Diet

The Low carbohydrate diet is one of many diets that is out there. This type of diet can help you to achieve weight loss if it is followed correctly. When following the low carb diet remember that the occasional slip-up will happen. The important thing is how you deal with it when you eat too much or feast on foods that are not on the plan. If you can write this off and return to the plan without giving yourself a hard time, you are likely to succeed. Slip-ups happen to everyone – the important thing is to move on and stay on the road to permanent weight loss.

When choosing a diet, it important to find one that you can follow. Low carb diets suit many people because of the simple rules. It is easy to know the foods to avoid. These include bread, pasta, potatoes, rice and other grains. Sugar is also a carbohydrate. Once you understand what these foods are, it is simply a matter of choosing dishes that avoid them.

Where the criticism of the low carbohydrate diet comes from is the fact that the most of the daily calories come from meat, dairy and other high fat products. If you already have an issue with high cholesterol and other problems related to a high intake of saturated fats. This may not be the proper diet for you. It is advised to seek medical advice before staring this or any other diet.

When starting a new diet many people are very motivated. After a short time the realize how difficult the elimination of bread and pasta os. No more toast, spaghetti or pizza! Many of the foods that are quickest to prepare are based around carbohydrates – burgers in their buns, fries, sandwiches, pasta and sauce. Because beer and other alcoholic drinks are high in carbs too, they must be restricted.

If you enjoy meat you will relish the opportunity to consume beef, chicken and other animal products. The low carb diet has been popular for a very long time because of people success rates and the simplicity of the diet itself. Just remember to make sure that it is the proper diet for you before beginning it. Again, it works for many people but if it isn’t right for you there are several other ways for you to begin a successful weight loss program. We have checked out a few sites that have diet plans. One is based on The Biggest Loser. It is Truth About Diets. The other two are diet.com and dietwatch. Check these three out also and see if they are a better fit. The important thing is a healthy lifestyle and permanent weight loss. Obesity can be conquered with some hard work and dedication.

Category: Body Mass Index (BMI), Diets, Obesity | No Comments »
Tags: Body Mass Index (BMI), Diets, Obesity

Posted By Author on September 8, 2009

Serve with: Quinoa and side salad.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Serves 4

1/4 cup lime juice
1/4 cup reduced-sodium soy sauce
1 tablespoon canola oil
1 teaspoon chili powder
1 pound chicken tenders
2 cups loosely packed fresh cilantro leaves (1-2 bunches)
2 scallions, sliced
2 tablespoons toasted sesame seeds (see Ingredient Note)

1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
2. Preheat grill to medium-high.
3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
4. Oil the grill rack (see Tip). Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.

NUTRITION INFORMATION Per serving:
152 calories
4 g fat (0 g sat, 2 g mono)
67 mg cholesterol
3 g carbohydrate
27 g protein
1 g fiber
290 mg sodium
105 mg potassium

Exchanges: 3 1/2 lean meat, 1/2 fat

Recommended Books:

Eat-Weight-Off
Fat Loss Secrets
Meal Plans 101

This recipe can help in the fight against obesity.

Category: Chicken Recipe, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe

Posted By Author on September 6, 2009

Serve with steamed asparagus or broccoli.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Serves 4

4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat
1 teaspoon kosher salt, divided
1/4 cup plus 1 tablespoon all-purpose flour, divided
3 teaspoons extra-virgin olive oil, divided
2 large shallots, finely chopped
1/2 cup dry white wine
1 14-ounce can reduced-sodium chicken broth
1/3 cup reduced-fat sour cream
1 tablespoon Dijon mustard
1/2 cup chopped chives (about 1 bunch)

1. Place chicken between sheets of plastic wrap and pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season both sides of the chicken with 1/2 teaspoon salt. Place 1/4 cup flour in a shallow glass baking dish and dredge the chicken in it. Discard the excess flour.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until golden brown, 1 to 2 minutes per side. Transfer to a plate, cover and keep warm.
3. Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add shallots and cook, stirring constantly and scraping up any browned bits, until golden brown, 1 to 2 minutes. Sprinkle with the remaining 1 tablespoon flour; stir to coat. Add wine, broth and the remaining 1/2 teaspoon salt; bring to a boil, stirring often.
4. Return the chicken and any accumulated juices to the pan, reduce heat to a simmer, and cook until heated through and no longer pink in the center, about 6 minutes. Stir in sour cream and mustard until smooth; turn the chicken to coat with the sauce. Stir in chives and serve immediately.

NUTRITION INFORMATION Per serving:
244 calories
9 g fat (3 g sat, 4 g mono)
72 mg cholesterol
8 g carbohydrate
26 g protein
0 g fiber
679 mg sodium

Recommended Books:

Burn The Fat, Feed The Muscle
Eat-Weight-Off
Fat Fighting Foods

This recipe can help in the fight against obesity.

Category: Chicken Recipe, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe

Posted By Author on September 5, 2009

Why are fad diet bad when they seem to get results? Finding sites claiming significant weight loss in just a few days is easy to find. The problem with this is that the weight loss is always temporary. About 90% of the weight loss is water which will be put back on as soon as you rehydrate your body.

There are other fad diets that aren’t considered crash diets with outrageous claims but are usually hyped diet plans that tend to be fashionable for a while and usually make a lot of money for whoever came up with the idea. Some of these do have good nutrition and will help you lose weight but it is costly and you could probably get something similar from your health care provider for free. Some of these fad diets also tend to be so difficult to follow that you will give up after a week or so.

What To Watch For

1. Watch for the diet that instructs you to eat more of one food type and none of another. Your body is made to process nutrients from foods from each of the food groups. If you can stick to the diet for more than a few weeks your body may begin to develop nutritional deficiencies.

2. Fad diets are often boring and over restrictive. The foods on the list are minimal, offering no variety or flavor. Soon you will find that you don’t enjoy your meals. Food will constantly be on your mind.

3. Most fad diets do not follow recommendations of the American Heart Association and similar bodies for fat levels in the diet. Often the diet will recommend high fat foods and low carbs which if taken long term, could result in heart disease. This is why it is often recommended by the promoters to only follow the diet for a short time. So, if you are obese or extremely overweight you already have a problem with the diet. You probably will not reach your goal weight in the proper time, and then what? You either continue with a plan that is not good for your health, or stop and probably gain back what you lost.

4. Fruits and vegetables are often left out of these weight loss program. Fruits and vegetables are so very important for your body. Adding them to your food plan is crucial, fad diets leave them out most of the time.

5. Quick weight loss diets are just a temporary solution and do not help you to make permanent changes to your eating habits. Permanent changes are the only way to remain at your target weight once you reach it. That should be the main focus. Gaining and losing is worse for your health and your self esteem than if you had stayed overweight all the time.

Don’t fall for the publicity materials, no matter how enticing. Find a healthy food plan that offers a range of each of the food groups. Do not overeat, exercise regularly and avoid fad diets. We have found a few sites that help to offer help with well rounded food plans. They are Truth About diets (based on The Biggest Loser), Global Health, and diet.com. Obesity is an issue that needs to be dealt with immediately.

Category: Environment, Obesity | No Comments »
Tags: Environment, Fad Diet, Obesity

Posted By Author on September 4, 2009

Serve with sautéed fresh spinach or steamed broccoli.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Serves 4

8 ounces orzo, preferably whole-wheat
1 cup water
1/2 cup chopped sun-dried tomatoes (not oil-packed), divided
1 plum tomato, diced
1 clove garlic, peeled
3 teaspoons chopped fresh marjoram, divided
1 tablespoon red-wine vinegar
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
4 boneless, skinless chicken breasts, trimmed (1-1 1/4 pounds)
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 9-ounce package frozen artichoke hearts, thawed
1/2 cup finely shredded Romano cheese, divided

1. Cook orzo in a large saucepan of boiling water until just tender, 8 to 10 minutes  or according to package directions. Drain and rinse.
2. Meanwhile, place 1 cup water, 1/4 cup sun-dried tomatoes, plum tomato, garlic, 2 teaspoons marjoram, vinegar and 2 teaspoons oil in a blender. Blend until just a few chunks remain.
3. Season chicken with salt and pepper on both sides. Heat remaining 1 tablespoon oil in a large skillet over medium-high heat. Add the chicken and cook, adjusting the heat as necessary to prevent burning, until golden outside and no longer pink in the middle, 3 to 5 minutes per side. Transfer to a plate; tent with foil to keep warm.
4. Pour the tomato sauce into the pan and bring to a boil. Measure out 1/2 cup sauce to a small bowl. Add the remaining 1/4 cup sun-dried tomatoes to the pan along with the orzo, artichoke hearts and 6 tablespoons cheese. Cook, stirring, until heated through, 1 to 2 minutes. Divide among 4 plates.
5. Slice the chicken. Top each portion of pasta with sliced chicken, 2 tablespoons of the reserved tomato sauce and a sprinkling of the remaining cheese and marjoram.

NUTRITION INFORMATION: Per serving:
457 calories
12 g fat (3 g sat, 6 g mono)
68 mg cholesterol
54 g carbohydrate
36 g protein
10 g fiber
372 mg sodium
546 mg potassium
Exchanges: 3 starch, 1 vegetable, 3 lean meat, 1/2 fat

Recommended Books:

Eat-Weight-Off
Meal Plans 101
Fat Fighting Foods

This recipe can help in the fight against obesity.

Category: Chicken Recipe, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe

Posted By Author on September 3, 2009

People that are obese forget that a big factor in weight loss is exercise. On top of that, people will focus on cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. If you speak to many trainers they will tell you that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely true. The truth is the more muscle mass you acquire through weight bearing exercises, the more fat calories are burned…even at rest. This may be the reason for a growing trend from cardiovascular training towards weight and strength training.

There was a study done by the Fitness Products Council and Sporting Goods Manufacturers, which found that the number of people lifting free weights has increased 76 percent in the past decade. Weight lifting is among the most popular sports in North America. This is good news because cardiovascular activity combined with weight training will result in much more effective fat loss.

Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight lifting exercises, on the other hand, will raise your muscle metabolism during the exercise session, and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

You should limit your repetitions anywhere from 1 to 20 (more or less). This resistance on muscles will make your tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. This means that sufficient rest periods are essential.
If a person is skeptical about whether or not weight bearing exercises help people lose weight and fat should lift weights for one hour and see his heart rate go through the roof. Look at the example of the athletes who specialize in short, intense bursts of energy. Their body fat is very low.

The point is to combine a weight lifting routine with a good cardiovascular workout to increase muscle metabolism and total fat burning ratio.

When we decide to lose weight we focus on how we can lose weight quickly. This may not be the answer. Your aim here is to build muscle mass which will keep your metabolism high. By keeping your metabolism high, you are more consistently burning fat. Try to avoid quick weight loss through miracle diets or starvation. More often than not, this weight loss will be regained just as quickly. Instead, stick to the healthy fat loss routine by combining weight training and cardiovascular activities. Results may take a little longer, but they will last for a longer period of time. Obesity is a serious issue that can be overcome with the right steps. It just takes time and patience.

Category: Burning Fat, Exercise, Obesity | No Comments »
Tags: Burning Fat, Exercise, Obesity

Posted By Author on September 2, 2009

Serve with baked chips if desired.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Serves 6

• 6 – 4 ounce skinless, boneless chicken breast cutlets
• 1 tablespoon olive oil
• 1/2 teaspoon celery salt
• 1/2 teaspoon garlic salt
• 1/2 teaspoon lemon-pepper seasoning
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon paprika
• 1/4 teaspoon black pepper
• 6 hamburger buns, split and toasted
• 12 slices tomato
• 6 lettuce leaves

Flatten chicken to 1/2-in. thickness. Brush both sides with oil. Combine the seasonings; rub over both sides of chicken. Arrange in a 13-in. x 9-in. x 2-in. baking dish. Cover and refrigerate for at least 2 hours or overnight.
Coat grill rack with nonstick cooking spray before starting the grill. Grill, covered, over medium heat for 3-5 minutes on each side or until chicken juices run clear. Serve on rolls with tomato and lettuce.

Per Serving:
279 Calories
6g Fat (20.0% calories from fat)
1g Saturated Fat
30g Protein
24g Carbohydrate
2g Dietary Fiber
66mg Cholesterol
650mg Sodium

Exchanges: 1 1/2 Grain(Starch); 3 1/2 Lean Meat; 1/2 Vegetable; 1 Fat; 0 Other Carbohydrates.

Recommended Books:

Eat-Weight-Off
Meal Plans 101
Fat Fighting Foods

This recipe can help in the fight against obesity.

Category: Chicken, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe

Posted By Author on August 30, 2009

Weight loss advertising has become strong when it comes to weight loss products and services. Through this medium, people are becoming more interested and captivated with the promises and the assurances these ads hold. It is sad to say that in this modern world, everything that meets the eye is marketable.

One of the best ways to approach weight loss is by increasing your metabolism. Following will give you an idea on the steps to do this.

How do we measure metabolism?

A metabolic test comes in two ways. The first method is direct calorimetry. This method measures the energy expended in the form of heat. The other one is indirect calorimetry, it measures the amount of oxygen consumed over a period of time. Traditionally this is used in hospital and research facilities due to the cost of the machine and the need for trained technicians.

What are the needed preparations for the test?

The aim of the test is to gauge the Resting Metabolic Rate (RMR) of an individual. Therefore, you need to avoid eating a meal 1 ½ hours before the test, avoid exercising on the day of your test and avoid the use of stimulants, such as caffeine, on the day of the test.

What happens in the testing bed?

You will relax in a seated position. A mask or mouthpiece will be used and you have to breathe in there for ten to fifteen minutes. A report after the test will be printed. The most important part is that you discuss the results with the doctor in order to come up with the next steps for your diet plans.

Would the test results be useful for good?

No. You have to retest after some time. Your RMR and your total metabolism changes through time. Change in any element of your lifestyle will directly affect the result. For you to keep track of your metabolic rate, seek help from a doctor.

Category: Metabolism, Obesity | No Comments »
Tags: Metabolism, Obesity, Weight Loss

Posted By Author on August 28, 2009

This tasty casserole makes a complete meal with a green salad.

The main cause of obesity is poor nutrition. Having low calorie, low fat meals can help in the fight against obesity. This is one of many great meals that you can add in to your food plan to aid in long term weight loss.

Preheat oven to 350°. Prepare pasta according to package directions, drain. Blend sour cream, 1/2 of the Parmesan cheese, chicken broth, egg substitute and mustard until blended. Add pasta, broccoli and chicken and mix well.

Spray a 9 x 12 baking dish with cooking spray. Pour mixture into dish and sprinkle with bread crumbs and remaining Parmesan cheese. Bake uncovered for 35 minutes until golden brown.

Per Serving:
394 Calories
4g Fat (6.0% calories from fat)
39g Protein
51g Carbohydrate
2g Dietary Fiber
59mg Cholesterol
479mg Sodium

Recommended Books:

Burn The Fat, Feed The Muscle
Meal Plans 101
Fat Fighting Foods

This recipe can help in the fight against obesity.

Category: Chicken, Nutritional Information, Obesity, Weight Loss Recipe | No Comments »
Tags: Cause of Obesity, Chicken Recipe, Low Calorie Recipe, Low Fat Recipe, Nutritional Information, Obesity, Recommended Books, Weight Loss Recipe