low-carb diets Archives | Dr. Stephen Gullo

low-carb diets Archives | Dr. Stephen Gullo

Broccoli Soup

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Serves 6

At only 24 calories a cup, this soup is a nutrient-rich, satisfying alternative to creamed soups.

2 tablespoons vegetable oil
1 onion, peeled and finely chopped
3 garlic cloves, peeled and chopped
1 teaspoon dried marjoram or 1 tablespoon fresh
1 teaspoon dried thyme
1/8 teaspoon nutmeg
2 celery stalks, finely chopped
2 scallions, trimmed and coarsely chopped
1 1/2 pounds broccoli, washed and separated into florets and stems
6 cups vegetable stock or water
2 tablespoons minced fresh dill
Black pepper

1. Warm the oil in a large stockpot over medium heat. (Don’t let the oil get so hot that it smokes.) Add the onion and cook until it is translucent, then add the garlic, marjoram, thyme, and nutmeg. Sauté 3 minutes. Add the celery and scallions and cook 5 minutes. Add the broccoli stems and the stock, cover, and simmer 30 minutes.

2. Add the broccoli florets and cook 2 minutes. Remove from the heat and blend in a food processor or blender, adding the dill as it’s blending. Season with salt and pepper and serve.

Grilled Chicken Salad Recipe

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Grilled Chicken Salad
Serves 4

A mix of crisp grilled chicken, greens, potatoes, and a light herb dressing, this salad is a meal in itself!

2 boneless chicken breasts

2 tablespoons olive oil
½ teaspoon dried thyme
2 tablespoons balsamic vinegar
1 garlic clove, minced
1 bay leaf
¼ teaspoon salt
½ teaspoon dried rosemary
Dash of black pepper

2 tablespoons extra virgin olive oil
2 garlic cloves, minced
2 tablespoons canola oil
½ teaspoon dried thyme
¼ cup vegetable or chicken stock
½ teaspoon paprika
3 tablespoons vinegar
Black pepper

2 medium red potatoes, rinsed and quartered
½ cup green beans, rinsed, trimmed, and halved
1 carrot, peeled and thinly sliced into 1-inch slices
½ cup mixed vegetables (broccoli and cauliflower florets, snow peas, 1-inch slices of zucchini)
1 head green leaf lettuce, rinsed, cored, and cut into thin strips
2 medium tomatoes, quartered
1 red pepper, cored, seeded, and thinly sliced

1. Prepare the grill or preheat the broiler.

2. Slice the chicken breasts in half lengthwise. In a bowl, combine the marinade ingredients and whisk well. Add the chicken and marinate for at least 15 minutes.

3. In a small bowl, whisk together the dressing ingredients. Set aside.

4. Fill a small pot with water and bring to a boil. Add the potatoes and cook for 10 to 15 minutes, or until a fork easily pierces the potato. Drain and rinse in cold water.

5. Fill a medium pot with water. Bring to a boil and add the green beans, carrot, and mixed vegetables. Cook for no more than 2 minutes, then immediately drain and rinse the vegetables with cold water.

6. Remove the chicken from the marinade and discard the marinade. Place the chicken on the grill or under the broiler for 4 minutes per side. The cooking time will vary depending on the thickness of the breast. After 8 minutes, check the chicken by piercing it with a sharp knife. The juices should run clear when done. Remove from the heat, let cool a few minutes, then slice into thin strips.

7. In a large bowl, toss the lettuce, tomatoes, and red pepper. Add the beans, carrot, mixed vegetables, and potatoes and toss lightly. Add the chicken and dressing and toss well. Serve on chilled salad plates.

Are ‘Healthy Foods’ Ever Really Bad For You?

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You may have seen a similar headline before: “7 Healthy Foods That Are Actually Bad For You.” The idea here is that dieters have somehow been tricked by the dieting industry and by fad diets into thinking unhealthy foods are actually healthy. While that may be the case with certain fads like the Master Cleanse—deprivation is never healthy—most of these claims about ‘healthy’ foods actually being unhealthy are just plain false.

Take this new article published in the NY Post (below). It claims that eggplant is bad for you so you should substitute broccoli rabe instead. Aside from the shoddy science (replacing eggplant with broccoli rabe would hardly be an improvement because broccoli rabe frequently contains arsenic, as do a number of cruciferous veggies), the real problem with this article is that it overdramatizes the so-called “dangers” of eating these healthy foods. The truth is that any food can become unhealthy if you eat too much of it. Also, the emphasis in the article is on substituting one food for another when the real emphasis should be on understanding the food history of the person eating the food. That is what ultimately determines success or failure at weight control.

This article is a perfect example of what passes for advice in the diet field but is simply contributing to people’s weight problems. Fat people know what and what not to eat. The problem is they can’t stop eating.

Source: NY Post

6 Great Teas to Substitute for Sugary Drinks 

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When most people begin a diet, they think about cutting out desserts first. Unfortunately, many people do not look at beverages as a significant source of daily calories. If you’re addicted to soda and you drink several cans a day, you’re taking in hundreds of empty calories. Since strategy is stronger than willpower, rather than trying to force yourself to drink only water, consider healthy beverage substitutions instead. Tea is a great weight loss beverage. It has less caffeine than coffee, so it won’t make you as jittery. Tea is also a zero-calorie beverage. If you must use a sweetener, use stevia, which also has zero calories. Some teas can even help you lose weight faster by stimulating your metabolism. Actress Marg Helgenberger and Olympian Apolo Ohno are big fans of tea.

Here are 6 great teas to add to your meal plan.

Green Tea (Drink before a cardio workout to burn more fat)

Pu-erh Tea (Black tea that may aid weight loss)

Yerba Mate Tea (May help stimulate metabolism)

Oolong Tea (May help reduce absorption of fat)

Peppermint Tea (May help reduce appetite and aid digestion)

Berry Teas (Drink in the evening to curb food cravings)

Better Breakfasts for Sugar Addicts

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Whether or not sugar is addictive is still under debate, but there’s no question that some people can become emotionally dependent upon certain foods. Sugar stimulates the brain in much the same way as many addictive recreational drugs. According to “Rodale News,” Americans consume about a half a cup of sugar daily from sources like sugary drinks, breakfast cereals, condiments, and of course, junk food like doughnuts. Swapping out your favorite, sugary items for healthier food swaps that still satisfy your sweet tooth can help you break your sugar addiction. Eating a nutritious, protein-packed breakfast is particularly important for sugar addicts. Doing so will help stabilize your blood sugar levels to help prevent sugar cravings.

Check out these healthy swaps to help keep your sugar cravings at bay.

Avocado (Spread on whole grain toast for healthy fats)

Smoothie (Make with Greek yogurt for extra protein)

Stevia (If you must use a sweetener, use stevia in your oatmeal instead of sugar)

Cottage Cheese (Offers protein  add a handful of berries to satisfy sweet tooth)

Omelet (Lots of protein  stuff with lots of veggies and low-fat cheese)

Banana (Spread with no-sugar added peanut butter for protein)

Fruit Salad (Satisfies sweet tooth with natural sugars  pair with eggs for protein)

Do You Know What a Basal Metabolic Rate Is?

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When you first begin an exercise program, you might be frustrated to learn that the average 160-lb. person burns only about 300 calories in 30 minutes of steady jogging. Since a pound equals 3,500 calories, this means you’d lose just one pound going for 12 half-hour jogs. Fortunately, we’re always burning some calories, even while we sleep. This is where your basal metabolic rate comes into play. Your BMR is the number of calories that your body uses just to keep you alive. You burn calories to breathe, pump blood, and maintain your organs. The average person’s BMR accounts for approximately 60 to 75 percent of all of the calories used each day.

Your BMR depends on several factors, like your gender, age, weight, and body composition. People with more muscle mass have a higher BMR because muscle maintenance requires more calories – so start weight lifting. Use this calculator from “Runner’s World” to estimate your basal metabolic rate. Once you have an estimate of your BMR, you can eat a daily diet plan equal to this amount of calories to maintain your weight. If you want to lose weight, burn off additional calories through exercise and eat a diet that is rich in low-cal vegetables to fill your stomach without feeling deprived. Remember that small changes make a big difference over time.

Healthier Alternatives to Easter Candy

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Many weight loss plans get tossed to the wayside during holidays. This is where flexible, healthy meal planning as opposed to rigid diets can come in handy. Instead of loading up your kid’s Easter basket with marshmallow candies that are made entirely of sugar, consider a few healthy food swaps. And instead of making a basket stuffed full of snacks, add a few fun non-food items. Depending on your kid’s age, she might appreciate some new crayons, puzzle books, or small toys. You could toss in a kid-sized apron and a healthy cookbook for kids. To encourage your child to get involved in sports, consider adding a softball to the basket.

Here aslo are 9 healthier alternatives to the processed sweets that often fill easter baskets:

Mini Muffins (Make with bran and wheat germ)

Peanut Butter Cookies (Make at home with stevia to reduce sugar)

Applesauce (Apples are even healthier, but kids tend to like things in kid-sized packages)

Starfruit (Kids might be bored with apples, but they’ll love this exotic fruit)

Grahams (Whole grain crackers in animal shapes)

Dried Apricots (Add a couple to each plastic egg)

String Cheese (Select low-fat varieties)

Bubble Gum (Select sugar-free brands)

Dark Chocolate (It’s hard to ignore chocolate completely on Easter. Select dark chocolate for antioxidants and stick with small, packaged pieces)

Weight Loss Doctor for women New York, NY

Weight Loss Doctor for women New York, NY | Which Milk Is Best For You?

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Which Milk Is Best For You?

It ain’t your mother’s supermarket anymore. These days, there are cartons upon cartons of different types of milk—from plain old 2% cow’s milk to nut milks and even rice milks to cater to every possible gastrointestinal sensitivity. So how does your favorite measure up? When you check your beverage’s nutritional label, examine the fat content as well as the total calories per serving. Different milks also have different nutritional bonuses like varying amounts of calcium, potassium, and fiber. Choose the best one for your nutritional needs. If you’re lactose intolerant, steer away from goat’s milk. Also, watch out for flavored milks as these tend to have much higher amounts of sugar and calories, Weight Loss Doctor for women New York, NY

Weight Loss Doctor for women New York, NY

Coconut Milk (552 calories per cup and over 50 g fat 44 g saturated fat)

Goat’s Milk (169 calories per cup with 10 g total fat but it’s got a ton of calcium)

Oat Milk (130 calories per cup, no saturated fat, 24 g carbohydrates, 19 g sugar)

Cow’s Milk – 2% (122 calories per cup with 5 g fat and 8 g protein)

Rice Milk (120 calories per cup with zero saturated fat, but almost no protein)

Hemp Milk (110 calories per cup, 5 g protein, lots of iron)

Cow’s Milk – 1% (105 calories and about half the fat of 2% milk)

Soy Milk (100 calories per cup with 7 g protein but soy can interfere with mineral absorption)

Cow’s Milk – Skim (90 calories and negligible amounts of fat)

Almond Milk (60 calories per cup, no saturated fat, 1 g protein)

Here’s How Jason Statham Kicked His Extra Pounds to the Curb

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Jason Statham isn’t really known for pussyfooting around topics. The action movie star told “Men’s Health” in an interview that he “never gave a (expletive) about a calorie.”* After all, he’s accustomed to intense physical training for his movies, and something’s gotta fuel all that wushu staff fighting, right?

Until it all ended up around his middle. When he looked at photographs of himself, he admitted that he looked “a bit lardy.”* So he got his act together and started eating a low-fat diet complemented by some hardcore exercise. The end result? Jason Statham lost 17 lbs. in a mere six weeks, and he didn’t get there by living on rice cakes.

The “Transporter” star learned the hard way that if you eat more calories than you burn, you’re gonna gain weight. So, Statham approached his diet like the characters he plays approach their mortal enemies: with an attack plan. His new food strategies shuffled all of the carbohydrates to the afternoon or earlier. Statham also avoided eating anything with added sugar, and replaced those foods with healthier fresh fruit.

A typical daily diet for Jason Statham begins with fresh fruit and oatmeal, depending on his location. When he’s in his native England, he prefers granola or porridge, but when he’s in California, he enjoys produce like pineapples and strawberries. Sometimes he eats poached eggs for breakfast.

For lunch, Statham enjoys steamed vegetables with brown rice, or he might feast on miso soup. He prefers getting the bulk of his protein with his evening meal, typically fish, lean beef, or chicken. He also eats a salad or assorted vegetables for dinner. Throughout the day, Statham drinks a ton of water and snacks on high-protein stuff like peanut butter. No word on whether the peanut butter is paired with some crackers. Maybe he just dips a finger in the jar?

Jason Statham’s workout is constantly evolving, often depending on whichever movie he’s training for. This guy is a fitness fanatic. He’s infatuated with mixed martial arts, and is also a fan of using your own body weight for circuit training, with moves like burpees and tuck jumps. He runs, he swims, and he slings around kettlebells.

One thing Statham has no patience for is long workouts; they’re useless, in his opinion. When he was on a quest to lose his 17 lbs., he worked out no longer than 35 minutes a day, six days per week. Instead, Statham’s philosophy applies blitzkrieg to the gym; an extremely intense, fast workout gets better results than one that involves meandering around a track for an hour or two. Jason also prefers practical workouts. Instead of pumping iron, he’d rather beat up a punching bag.

*Source: Men’s Health

Jason Statham Sample Daily Diet Plan
Breakfast: Oatmeal with fruit
Lunch: Steamed vegetables over brown rice
Snack: Peanut butter
Dinner: Fish with salad

Eat These Low Calorie Foods to Stay Full 

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We all know the basic tenets of healthy weight loss diet and exercise. However, your weight loss plan is much more likely to succeed if you focus on eating low-cal foods that make you feel full for a longer period of time. In general, choose bulky foods like kale and leafy green lettuce to fill your stomach without adding a lot of calories. You can also use foods that naturally help suppress your appetite. Bypass the over-the-counter diet drugs and instead choose natural appetite suppressants like apples, chili peppers, and green tea.

Apples (They contain pectin to stabilize blood sugar levels)

Oatmeal (Select old-fashioned variety, not instant)

Pine nuts (They contain pinolenic acid for appetite suppression)

Flaxseeds (Sprinkle them on oatmeal like Blake Lively)

Vegetable soup (Select broth-based and drink a cup before dinner to prevent overeating)

Bran (Sprinkle 2 tbsp. on your morning cereal to suppress hunger)

Green tea (Suppresses hunger AND stimulates your metabolism)

Red wine vinegar (Sprinkle on a salad)

Pears (High water content equals fewer calories, but still satisfies hunger)

Chili peppers (Contain capsaicin for appetite suppression)