Posts Tagged ‘gregg mcbride’
Visiting the farmers market during summer months is always a delight because one of my favorite farmers picks out a watermelon for me to enjoy during the next week. When fresh, crisp and sweet, I find watermelon as enjoyable as a bowl of ice cream. And yes — I still enjoy naturally made ice cream or frozen yogurt from time to time. But I balance those treats out with fresh fruit. And during the summer, I do everything I can to enjoy watermelon for all it’s worth.
Studies have revealed that besides being delicious, watermelon delivers several health benefits, including being an excellent source of Vitamin C as well as a good source of Vitamins A and B6. It also contains the carotenoid antioxidant lycopene, which can help neutralize free radicals and help prevent prostate cancer. Watermelon has been shown to reduce the risk of other types of cancers as well. Plus, its high water content makes it great for hydration. What’s more, it’s a terrific dessert or snack for kids and can help them understand that not every “treat” has to come covered in fudge.
When given the option at the farmers market, I always go for seedless watermelon. I’m not a happy camper if I must interrupt my chewing with spitting seeds into a nearby napkin (even though I suppose it burns a few more calories).
According to produce specialists, Mid-June through mid-August is when watermelon is at its ripest (with July being the most prized month of all). So let’s go watermelon shopping, shall we?
When picking a whole watermelon, size matters since 80% of a watermelon is water. Pick one of the largest you can find, while making sure the exterior doesn’t have any visible cuts, bruising, dents or soft spots. Experts also suggest looking for a yellowish area on the melon’s exterior, which indicates its ripeness after sitting in the sun.
Next, do what you’ve likely seen other shoppers do — knock-knock on the exterior with your knuckle. You’re listening for a slight echo to your knock, which indicates that the fruit is ripe. A dull thud could indicate otherwise.
When preparing watermelon for guests, or myself, I make sure to make the eating experience as relaxed and “special” as possible — therefore I don’t usually serve it in wedges. Giving food a more delectable presentation is something I strive for almost every time I eat. This helps my brain, eyes and other senses know that I’m eating, which helps ‘up’ the enjoyment factor — and, therefore, the satisfaction and fullness factors.
I suggest slicing watermelon into quarters, length wise, then taking a quarter and carefully running a knife along the red center’s outer edge and the whiteness of the rind. Cut all the way around on both sides, so that the whole quarter of the red stuff could slip out. But don’t slip it out just yet. Next, cut the fruit from side to side, on both exposed sides of the quarter. Finally, cut across your long slices, from left to right, leaving about 1/2 to 2/3 of an inch between each slice.
Next, slide your perfectly prepared chunks into serving bowls. But before you serve the fruit, put the bowls into the freezer for 5-10 minutes to give the fruit an extra kick of crispiness.
When time to serve, pull the bowls from the freezer and serve with a napkin underneath (to keep the bowl from being too chilly to the touch). The watermelon chunks should have a minimal layer of frost that kicks up the flavor and the crunchy quotient, making for a texture-y, sweet and delicious eating experience. (Careful not to keep the chunks in the freezer too long or the pieces will freeze and require a little defrosting before being comfortably edible).
Saving the uneaten portion of the watermelon can be handled two ways — either by “chunking up” the remaining portion and putting it into airtight containers and storing in the fridge; or wrapping up the other half or quarters (rind and all) in cellophane wrap and then wrapping them in an additional plastic bag before putting into the fridge (to avoid having to clean up leaked watermelon juice at a later time). Plan on consuming the leftover fruit sooner rather than later to enjoy it at its freshest.
Watermelon. When enjoyed at its peak, it can kick ice cream’s butt anytime. Or, at the very least, tie it in deliciousness.
Question of the (seasonal) day… Does he (meaning Santa) really know when we’ve been eating?
Whether he does or doesn’t, nothing fills us with holiday dread the way an announcement that ‘There are only a certain number of shopping days until Christmas’ does. Yet, while most folks worry about finding enough time to make their list and check it twice, those of us with a dieter’s mentality fear that the visions of sugarplumbs might lead to the kind of overindulgence that could result in our waistlines (as opposed to the Grinch’s heart) ‘growing three sizes that day.’
But fear not, Little Elves! The holidays do not have to be a recipe for disaster when it comes to staying healthy, keeping fit and looking divine all the way through new year’s eve and beyond. In fact, if you follow these simple tips (which I’ve been asked to share again) as a general rule throughout the next several weeks, you’ll be giving yourself a gift that keeps on giving.
Curb hunger before you dash out the door
Whether attending a holiday party, a special dinner or even a cookie exchange, have a snack before you go. I’m not saying not to eat at the event. But I am saying to arrive without feeling starved so that you’re not tempted to make like a Thanksgiving Turkey and stuff yourself. Healthy pre-event snacks can include 1/4 of a cup of raw cashews or almonds, a piece of fruit or even a few slices of lowfat cheese. Munch on those just before an event and you’ll arrive with socializing on your mind instead of filling up on the wrong foods.
Indulge like a supermodel would
Successfully navigating holiday eating doesn’t mean giving into avoidance or denying yourself your true desires. It means indulging in a healthy and sane fashion. Want it? Taste it. Enjoy it. But stop there. You don’t have to have more than one cookie, more than a few chips or more than one helping of each dish during dinner. Pretend you’re being followed by TMZ cameras (and why shouldn’t you be?) and that you’re showing the world that you can eat anything (in proper portions) and look and feel fabulous at the same time. And by not denying yourself, you’ll be less tempted to cheat when you get home from an event or outing.
Eat, drink and be wary
Don’t forget that those holiday cocktails can be loaded with more calories than the snackaroos. A good general rule for women is to limit themselves to one alcohol drink a day. Men can usually go for two drinks, depending on their individual weight. But drink sensibly — not just because you don’t want to be the one at the party wearing the lampshade, but because you don’t want to be the one in January wearing a moo-moo. (For a holiday cocktail calorie count, click here.)
Home, sweets, home
If you’re someone who’s more tempted to overindulge at home, when in private, then don’t feel like you have to do any holiday baking. Instead, stop by your local store (preferably one like Whole Foods, which is known for using healthier and more natural ingredients) and pick up any baked goods you want to give as a gift. And do so when on the way to an event. This way you not only don’t have to have the baked goods in your home tempting you, but you don’t have to deal with seeing your cabinets stocked with the tempting ingredients (bag o’ chocolate chips be gone!).
Make time to exercise
There are no excuses when it comes to moving your body. It must be done — even if you are running all over town like a renegade reindeer. The trick is to actually do the running – or walking at the very least. If you’re spending an afternoon at the mall, make a few more rounds than you have to, take stairs instead of escalators and park far away (which you’ll probably have to do anyway) in order to enjoy the lengthy walk to and from the mall entrance. And when you can, get your butt to the gym. Or, if you’re truly pressed for time, around the block. Even when incorporating the tips above, you’re likely to still be consuming more calories than you normally would over the next several weeks. So walk like you mean it (suck in that tummy and pump those arms). For 9 ways to exercise at the mall, click here.
Become a track star
By track, I mean tracking! In other words, make sure you keep a food diary during the holidays. Write down everything you consume — even the handful of raw cashews recommended above. Studies show that dieters who keep a food diary are not only more aware of what they’re eating, they’re also more likely to take off and keep off the excess pounds. So when in doubt, write it out. For a handy food diary you can print out and use anytime, click here.
Last but not least, enjoy yourself
While the season at hand obviously introduces some added stress into all of our lives, that doesn’t mean we should make like Ebenezer Scrooge. So take a (mental) load off and be gentle with yourself. We’re often our own worst enemies when it comes to critiquing ourselves. The fact is, even for all the great reasons we have for losing weight, we are good enough and hot enough right in this very moment (you’re being followed by TMZ cameras after all, remember?). So add a little of your own joy to the world — and to yourself – while living through and hopefully enjoying the season at hand.
Photo Source: Pinterest
Admit it… As the Christmas holiday approaches, are you more “Oh, no!” than “Ho! Ho! Ho!?”
Even if you don’t have your car radio tuned into one of those Lite FM stations that play nothing but Christmas music during this time of year, you’re still likely to hear the carol “Joy to the World” at least a few times during the holiday season. It’s definitely a festive song with a happy message. But next time you hear it, I suggest changing the lyrics a little in your head. Instead of “Joy to the world,” think “Joy to yourself.”
Now, I realize this might seem like a selfish take on things. But when you find (and declare) joy within yourself, you’ll then actually be bringing joy to the world.
I don’t have to remind you that there seem to be so many challenges going on right now. Whether getting your news from the internet, from television or from a newspaper (whatever that is), we are all bombarded with reasons to not find any joy in the world — much less within ourselves. We then often use these happenings as reasons to live life without any joy. This kind of attitude can adversely affect our lives in so many ways — whether by having a shorter fuse with people we care about, cheating on our diets, slacking off when it comes to our to-do list or simply keeping the faith that life is innately good and there are real miracles happening around us (even despite some of the recent disturbing — and tragic — headlines). These are all reasons why now (today — this very moment) is an important time to declare ourselves vehicles of joy and then use that joy to help light up everyone else’s lives.
Finding joy within ourselves (and being determined to do so no matter what the scale says we weigh, how our jeans fit, what’s going on around us or what’s happening in the world) really can help to make the world a better place. We can’t necessarily change other people around us or other people we read about. But we can lead by example.
One of my favorite motivational speakers, Byron Katie, often writes and speaks about “Saving yourself first.” In other words, if you’re not okay, how can anyone you care about be made okay by you? She likens this to being on an airplane, when the flight attendants are giving their safety speech. They remind us that should the oxygen masks drop down from above, we should put one on ourselves before helping a child or someone else in need put on theirs. In other words, if we don’t get the oxygen into our system, how can we help anyone else if we pass out due to lack of oxygen? Make sense? We really do have to save ourselves (and ensure our own lives are joyful) before we can effect change in anyone else — much less the world around us.
Declaring joy within ourselves doesn’t necessarily mean walking around wearing rose-colored glasses, oblivious to what’s going on around us or in the world. But it can mean looking for the good in every situation, counting our blessings and embracing an attitude of gratitude. Only then can we approach life (and any of its challenges) with an open heart. By strengthening our “joy muscle,” we can be better in any situation we’re facing. Whether one involving a high stakes challenge or even when seeing the scale go up a couple pounds (which, for many of us, is a high stakes challenge in itself).
So next time you hear the lyrics to “Joy to the world,” please remember that you are the world. You reflect the world. You create your world. And, most importantly, you affect your world.
By finding as much good (and joy) as we can in the everyday, our attitudes will start to shift, our goals will start to fall into place (not to mention be met) and we will finally begin to be the change in the world that we all want to see.
This holiday season, I wish you days, weeks, months and years that are all full of joy. The very joy that you deserve.
Photo Source: Eat Live Glow
Nothing strikes terror in the minds of those of us with dieting mentalities like Thanksgiving (the granddaddy of all eating holidays). But this can be the year we take back control and do away with the fear. How? By staying in control (you are stronger than Pumpkin Pie, after all). And also by exercising your newfound knowledge regarding the difference between a Splurge Meal and a Binge.
In the book Just Stop Eating So Much!, I write about Splurge Meal options when you get close to or reach your goal weight. Yes, at a Splurge Meal you can enjoy your favorite foods and beverages – but you’re encouraged to do it within reason (paying attention to portion sizes and pushing the plate away before the waistline of your jeans starts cutting off circulation to the upper half of your body).
The trick is to really enjoy a meal – not an entire day (or weekend, week, month or season) of splurging. Because when continuing to eat after the one meal, splurging becomes bingeing – and that leads to disaster for both your mental and physical health.
But here’s the good news! This Thanksgiving, whether you’re at, near – or far from – your goal weight, you have permission to enjoy a Splurge Meal. If you just enjoy the one Thanksgiving meal and eat and drink according to healthier food and portion guidelines for the rest of the holiday weekend, you won’t hurt your efforts to look and feel great.
And when it comes to splurging on Thanksgiving dinner, try and make sure you enjoy all aspects of it and don’t make it about eating as many sweet potatoes as you can, since you know you’re back to your commitment to eating healthier resumes right after the meal is over. Instead, really taste the food with each bite. Savor every morsel – and enjoy all of the different the flavor sensations – while also enjoying the people you’re dining with and listing the reasons you’re thankful in your head.
So this Turkey Day, eat, drink and be merry – all without guilt. But don’t be a glutton. Stop before you’re too full and don’t mourn not being able to have a turkey sandwich later. After all, your weight loss efforts are a choice. You are choosing to get healthy, to look better, to fit into your skinny jeans and to turn a few heads by Christmastime.
By successfully living through an “eating holiday,” you will prove once and for all that this time you’re really in control. And that’s definitely cause for celebration!
Photo Source: Pinterest
I love sharing my popular recipe for turkey chili at this time of year because it’s the perfect meal (lunch or dinner) to accompany winter weather. That being said, I usually make it during the summer months, too (it really is that good and that good for you). But let’s stick to one season at a time, shall we?
When people who meet me today find out I used to tip the scale at over 450 pounds, they want to know how I lost all the excess weight. Many are disappointed when I let them know I did it the old fashioned way (through diet and exercise) — as opposed to using a magic wand. But if I had to assign the ‘magic wand’ moniker to one of the tools I used to get healthy, it would be to this flavorful chunky turkey chili recipe, which is easy to make and freezes really well. This recipe also thaws and reheats (microwaves!) beautifully. So I always make a huge batch. Check it out:
Gregg’s Chunky Turkey Chili Recipe
Ingredients (in order of use)
5 tbsp. of extra virgin olive oil
3 White onions, peeled & chopped
2 (two) 7 oz. cans of diced green chilies (mild or hot – your choice)
3 tbsp. fresh garlic, chopped (can also used jarred, but without added oil)
4 tbsp. chili powder (more if you dare)
1 tbsp. ground cumin
1 tsp. ground cayenne pepper (more if you dare)
2+ lbs. lowfat ground turkey
1 (one) 6 lb., 6 oz. can (or several cans that equal the same) of ready cut diced tomatoes (in their own juice, no added sodium if available)
4 large bell peppers, chopped
In a large pot (the bigger the better), add the olive oil and chopped onions. Cover and cook over medium heat for several minutes (until the onions begin to soften).
Next, add the garlic, chili powder and cumin. Mix it up and then add both cans (liquid and all) of the diced green chilies to the diced onion. Cook covered, over medium heat for about 10 minutes.
Next, add the ground turkey — making sure to mix all of the meat into the mixture while keeping the turkey from “clumping” together (work to break it up into loose pieces/bits). Continue to cook on medium heat for about 20 minutes, stirring occasionally (and de-clumping the turkey when necessary).
Once the turkey is cooked through, add the canned tomatoes and chopped bell peppers, mix thoroughly, then cover and cook on high heat until the contents reach a boil. As soon as you see that your mixture is boiling, reduce the heat to LOW and cook for about 20 minutes more so all the flavors mix together and blend to perfection.
Makes approximately 18 servings
Add a small green salad with carrot shavings and balsamic vinegar along with two to three multigrain crackers to create a complete meal.
After preparing this big batch of chili, I divide it into portion sizes (usually two per storage container) and then, after the containers cool off, stick them in the freezer. After a day or so of thawing (in the fridge) you can zap it in the microwave for a quick, delicious dinner anytime during the week. (You can even store single size portions and take the chili to work for an easy and delicious, microwavable lunch!)
It should be noted that this stuff is so good that you can even serve it to your friends who aren’t on a diet. (Trust me — they’ll never know they’re eating something super healthy.) I’ve even made a big batch of this recipe as a dip for parties and served it with multigrain chips along with light sour cream and cheese on the side.