September 2016 | Dr. Stephen Gullo

Monthly Archives: September 2016

Baked Salmon Steaks

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Baked Salmon Steaks

Serves 6

This elegant fish recipe is a snap to prepare and provides ample amounts of heart-healthy omega-3 fatty acids.

2 tablespoons olive oil
1 large onion, sliced
3 garlic cloves, minced
2 lemons, sliced
1 bunch fresh dill, minced
2 tablespoons finely chopped parsley
½ teaspoon black pepper
½ teaspoon salt
4 3- to 4-ounce salmon steaks

  1. Preheat the oven to 400°F.
  2. In a bowl, combine the oil, onion, garlic, lemons, dill, parsley, pepper, and salt. Place half of this mixture in a long baking dish, place the salmon steaks on top, then sprinkle the remaining mixture on the fish. Bake 30 to 40 minutes, or until the fish is opaque all the way through.

Weight Loss Tips Backed By Science

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Weight loss has become an “industry” in the USA. Unfortunately, the weight loss industry is full of fad diets and dieting tips that are not evidence based. And following these diet trends has been proven to be disadvantageous since they do not work in the long term. With these diets, you are more likely to go back to your earlier bad habits and regain the weight you have lost.

That is why it is important to be familiar with weight loss tips that are actually backed by science and research. Here are some of them.

1. Drink water, especially before meals

Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories.
(Source: “Water-induced thermogenesis”)

2. Green tea

Other than coffee (preferably black), another drink that aids in weight loss is green tea. Green tea has small amounts of caffeine, and it has been reported that caffeine works together with powerful antioxidants present in green tea called catechins in enhancing fat burning. (Source: “Green tea catechins, caffeine and body-weight regulation”)

3. Cut back on (added) sugar

It has long been established that added sugar is the worst component of the modern diet, and yet most people are still eating too much of it. Research has found that sugar consumption is strongly associated with the risk of obesity. So naturally, it helps to cut back.
(Source: “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity1,2”)

4. Keep it spicy

Spicy foods like Cayenne pepper has Capsaicin which helps boost metabolism and reduce appetite.
(Source: “Effects of capsaicin…”)

Remember, be vigilant when picking up fad diets. An effective weight loss strategy is one that considers your unique food history and takes into account the foods you are most likely to abuse.

Peach Smoothie

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Fruit smoothies are a nutritious way of satisfying your ice cream cravings and getting your needed allotment of fruit. They can be made with just about any fruit and are a wonderful quick dessert on hot summer nights. For added calcium and protein, add 1/4 cup plain or flavored low-fat yogurt.

2 peaches, peeled and pitted
1 banana
1/4 teaspoon vanilla extract
Dash of ground nutmeg

1. Crush about 1/2 cup of ice (about 6 cubes) in a blender.
2. Add the other ingredients and blend until smooth

Keep the Weight Off With These Practical Tips

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For many, losing weight or maintaining the desired weight can be challenging, especially when the diets they subscribe to do not work in the long run. I am a believer in finding a weight loss strategy that works best for you, according to your unique weight loss history. And knowing the basics is a good place to start.

  1. Drink water (or calorie-free beverages): Hungry? Drink a glass of water first. Many people easily confuse thirst with hunger. If you tear into a bag of potato chips right away, you risk ending up with extra calories when all you really need is a glass of water. If water does not work, try flavored sparkling water or fruit-infused herbal tea.
  1. Think before snacking: You have to be choosy about what you snack on, especially at night when you decide to park yourself in front of the television after a long day at work. A lot of people easily fall into mindless snacking. Find a low-calorie snack if you can’t help it, or better yet, call it a day and give yourself a much-needed sleep.
  1. Don’t skip on protein: Protein helps fill you up and for a longer time too! Incorporate healthy protein into your diet like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans.
  1. Shop (and stock) healthy: The food you have around the house could either make or break your weight loss goals. Be sure to shop healthy. Find healthier, low-calorie alternatives. And rid your pantry with foods that you have the tendency to abuse.

The above are just some of the many practical tips to help you in your weight loss journey. Losing weight is a commitment, a lifestyle change. The changes may be difficult for the first few days or weeks, but once you get used to the rhythm and you see the results, you will never look at weight loss the same way again.

Are there other tips you know? Share them in the comments below!