Food List Archives | Dr. Stephen Gullo

Category Archives: Food List

Fattening Summer Treats to Avoid

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Woman Eating Ice Cream Bar

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As summers go, 2014 has been mild, especially in the Northeast U.S., which just two years ago experienced the hottest year on record, and a historic drought that wrecked havoc on hundreds of counties across the country.

The comparatively cool temperatures haven’t had much effect on our summer appetites however, as millions still reach for tasty frozen treats. But before you head for the ice cream parlor, or even your favorite frozen yogurt shop, check out the frightening calorie and fat counts listed below. While it’s common knowledge that ice cream isn’t exactly health food, neither are many heavily marketed alternatives such as frozen yogurt. Indeed, the amount of fat and calories in your favorite summer treats might shock you. Fortunately, there are alternative. The winners at weight control know that dieting is not about deprivation, but substitution. Unless your food history says otherwise, you don’t need to deprive yourself of dessert. Below are some frozen treats to avoid and food smart alternatives.

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Healthy Recipe Ideas: Spotlight on Asparagus

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Asparagus and Healthy Recipe Ideas

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Did you know that people of ancient times considered asparagus a delicacy? Like many other tender vegetables, asparagus is best served in season. Generally, that means from April through May, so you should start to see these tender green shoots at your local farmer’s market soon. Get some healthy recipe ideas for asparagus with this list below. Raw asparagus has just 26 calories per cup. It also has plenty of fiber to keep your stomach full between meals, along with vitamin A to help your skin heal after exposure to dry winter air. If you’re on an anti-inflammatory diet, asparagus is a great side dish to include in your meal plan. Plus, it also helps support a healthy digestion. Check out our healthy recipe ideas to get this super veggie in your meal plan.

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Lose Weight Italian-Style with These Homemade Pesto Recipes

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Pesto to Lose Weight

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When you start planning a meal plan to lose weight, you might feel a little disheartened with all those bland diet foods at the supermarket. But if you use Dr. Gullo’s weight loss strategies, you’ll see that with just a few smart food substitutions, you can jazz up any recipe and still lose weight. A great example is pesto. Although its base, olive oil, can make it a little calorie-dense, this Italian sauce is so flavorful and fragrant that you only need to use a little of it in your recipes. Plus, its other primary ingredient, basil, can help guard your cells against damage. It’s also rich in vitamin K, iron, calcium, and fiber. Check out these homemade pesto recipes. Just remember to use food substitutions whenever possible, such as using light olive oil instead of regular and reducing the amount of olive oil or Parmesan that the recipe calls for.

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Spring Into Weight Loss with These Healthy, Seasonal Salads!

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Seasonal Salad for Weight Loss

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Spring is a great time of year to think about reorganizing your house, doing a little spring cleaning, and finally getting rid of those stacks of paper hanging around your office to make it a little more green. But while you’re upgrading and reorganizing, take a little time to reflect on your weight loss plan. Is it going the way you’d hoped? If not, consider how you could make small tweaks to your weekly meal plan to increase your intake of veggies and decrease your intake of calorie-dense foods. Salads are an obvious choice for weight loss, but they don’t have to be boring. If your salad routine consists of throwing some lettuce in a bowl and topping it with a few tomatoes here and there, you’re in desperate need of a salad intervention. Check out these great salad recipes below to kick-start your weight loss for the spring.

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Give Your Easter Candy a Makeover! Try These Dessert Recipes for Weight Loss Instead

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Weight Loss and Easter Candy

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If you have kids, it can be difficult to avoid the Easter candy. And it might seem like eating a few pieces here and there won’t sabotage your weight loss. But if you tend to binge on Easter candy, try to trick your family with lower-calorie desserts instead. They won’t feel deprived of their favorites, and neither will you. Some of my recommended recipes are a little higher in calories than I’d like, so where appropriate, I’ve recommended some healthier ingredient swaps. In case I’ve missed anything, evaluate the recipes before you make them and substitute stevia instead of sugar, faux butter instead of regular, whole wheat flour instead of white, etc. You could also consider experimenting with carob instead of chocolate, as the cheesecake recipe in this list does.

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Serving Ham for Easter Dinner? Rethink Your Diet Plan with These Healthier Recipes

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Avoid Ham in Your Diet Plan

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Ham has a bit of a mixed reputation. On the one hand, lean, thinly sliced deli ham can occasionally be okay in a weight loss diet plan. But the sugar-glazed, baked hams traditionally served for Easter dinner are a whole other story. They’re loaded with sodium, which will make you bloat up the next day (not to mention it’s not good for your heart). And the sugary glazes will make your blood sugar levels go haywire, as well as pad your waistline with all the extra calories. If you have a tendency to binge on ham, seek healthier alternatives for your diet plan this Easter. You can still have a perfectly elegant dinner with roasted fish or chicken, along with plenty of assorted vegetables. And even if you’re not too into cooking elaborate meals, you could always dress up in a snazzy rented tux or ball gown and pretend like you slaved in the kitchen all day (when you really bought everything already prepared at that organic, whole foods market down the street).

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Celebrate National Celery Month with These Weight Loss Ideas

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Celery for Weight Loss

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There seems to be a commemorative month, week, or day for pretty much everything now. With the prevalence of social media in our lives, I wouldn’t be surprised if someone announced a National Online Dating Day, considering that the activity is now a billion dollar industry, and growing daily because of the support of mobile technology. And even the humble celery stalk has its own commemorative month. Do your part to celebrate it this March by including celery in your weight loss diet. The average stalk of celery has a mere 10 calories, along with 1 g of dietary fiber. It’s also a great source of vitamin K (so don’t eat it if you’re on Coumadin), as well as potassium to help your muscles recover after a workout. Many people like to smother their celery stalks in fattening peanut butter or cream cheese. But by using Dr. Gullo’s food substitution recommendations, you can rescue your celery snacks and restore them to their rightful place as a low-calorie diet food.

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My Kingdom for a Quiche: Lose Weight with Revamped Recipes

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Healthier Quiche to Lose Weight

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Certain things in life are difficult to give up. If you deal with stress at work with a weekly pedicure or other spa treatment, you’re probably not willing to give it up in order to save a few bucks. The same principle applies to those who want to lose weight. You love cheesy casseroles and rich, decadent desserts, and you’re not looking forward to stuffing your face with fat-free rice cakes for the next few months. That’s not going to help you lose weight; it’s only going to annoy you and make you reach for the Sara Lee cheesecake the next time you go shopping. Instead of depriving yourself of your favorite things, like cheesy quiches, give them a healthy makeover. Most quiche recipes are loaded with saturated fats from the excessive amounts of cheese and eggs that are called for, but you can make them much healthier without sacrificing flavor. Keep reading for some ideas to satisfy your comfort food cravings.

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Head to the Sunny Caribbean for Your Weight Loss Plan

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Seafood for Weight Loss

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Remember your college days? Everyone probably told you that it was a great opportunity to connect with people from different cultures, but you were probably too busy worrying about your massive student loans to care much. But now, your weight loss diet provides the perfect opportunity to experiment with different recipes from cuisines around the world. Weight loss diets don’t have to be boring and bland; in fact, if you get excited about cooking and trying new flavors, you’ll probably be more likely to stick to your diet. Now that winter is nearly over, it’s the perfect time to head to the sunny Caribbean (figuratively speaking) to get inspiration for your meal planning. Caribbean cuisine features lots of healthy legumes like chickpeas and lentils, as well as exotic fruits like mangoes. Yams, and of course, seafood, also has a starring role. Check out our recipe collection below, and remember to use healthy ingredient substitutions as per Dr. Gullo’s weight loss strategies.

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Ditch the Corned Beef and Try These Weight Loss Recipes for St. Patrick’s Day

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St. Patrick's Day Weight Loss

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Are you ready to kick up your heels and dance an Irish jig? Dancing is great for your weight loss efforts, and if you choose an Irish jig, you’ll also be saving yourself a lot of foot pain; unlike many formal dances, it doesn’t require sky-high heels. In addition, get yourself ready for St. Patrick’s Day by ditching the corned beef and trying healthier recipes for weight loss. You can still honor Irish traditions, just try to revamp your recipes a little. You could even challenge yourself to go vegan this St. Patrick’s Day if you’re trying to reduce the amount of saturated fats in your diet. Take a look at your traditional recipes and see where you can make healthier food swaps, like stevia instead of sugar and soy products instead of meats. Get started with our list of recommended recipes below.

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