smart food strategy Archives | Dr. Stephen Gullo

smart food strategy 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
Salt
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.

Stay On Track In Your Weight Loss Journey

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Your weight loss journey could be one of the most frustrating, most challenging personal journeys you’d take on in life. But you know you want it. You know the rewards waiting for you at the end will make everything worth it.

To help keep you motivated, here are some things to keep in mind.

1. Stop Trying So Hard

Take it slow and easy. Don’t beat yourself up for your slips. Instead, look at them as reminders of the many challenging and rewarding steps you need to take. If you need to slow down, then do it. Just please don’t quit.

2. Stay Away From Super Skinny Models

Quit pinning photos of very skinny models. Research has found that doing so may actually hurt your progress. These images set unrealistic self-standards. Understand that you’re weight loss journey is your own personal journey. Be your own model.

3. Plan

A successful weight loss journey relies partly on how you plan it. I always encourage my clients to review their past food histories and from there build the necessary steps to take. This way past mistakes are not committed again.

4. Focus On The Now

Many of us wait until we achieve our ideal weight before we can finally say we’ve made it. What we fail to remember is that by just showing up today and deciding to move forward with your weight loss journey is already something to be proud of. So be proud of this moment, of this now.

5. Invite Healthy Into Your Life

Surround yourself with health. Ditch foods you are likely to abuse and instead replace them with healthier alternatives. Adjust your environment according to the lifestyle you want to lead.

Your weight loss journey can indeed become frustrating, but it’s also one of the most rewarding undertakings. So don’t give up. Trust in yourself. You’re doing great!

Source:
http://www.shape.com/weight-loss/tips-plans/22-ways-stay-motivated-lose-weight

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.

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

Blender Gazpacho

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Blender Gazpacho
Serves 6 to 8

Gazpacho is the ultimate summer soup—easy to make, easy to store, and delicious served chilled right from the refrigerator.

1 ½ pounds ripe tomatoes, peeled (6 to 7)
3 to 4 cups tomato juice or 1 22-ounce can plum tomatoes and 6 ounces tomato juice
2 garlic cloves, peeled
1 small onion, chopped
1 small cucumber, peeled and coarsely chopped
1 carrot, coarsely chopped
1 green pepper, seeded and coarsely chopped
2 parsley sprigs, coarsely chopped
4 tablespoons chopped fresh basil
Juice of 1 lemon
Salt and black pepper, to taste

1. Submerge tomatoes in boiling water for 1 minute; remove and peel.
2. Blend together all the ingredients in a blender until smooth.
3. Chill for several hours if possible. Adjust the seasonings to taste.
(The soup will keep in the refrigerator for 2 to 3 days.)

Green Beans with Sauteed Mushrooms

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Green Beans with Sauteed Mushrooms

Serves 4

Mushrooms and green beans are a classic mix that goes well with almost any meal. For added crunch, sprinkle in some slivered almonds.

¾ pound green beans
1 tablespoon olive oil
2 small garlic cloves, chopped
2 teaspoons chopped fresh basil
¼ teaspoon salt
Dash of Tabasco (optional)
1 cup sliced mushrooms
Dry white vermouth (optional)

1. Trim the ends off the beans and place in a steamer over about an inch of water. Cover and cook for 10 to 15 minutes, or until bright green and tender.

2. Heat the oil in a saucepan. Sauté the garlic, basil, salt, and Tabasco, if using, for a minute or two. Add the mushrooms and continue cooking, stirring occasionally, for 4 to 5 minutes, or until the mushrooms just begin to release their liquid. (If the mushrooms stick to the pan, you can add a dash of vermouth.)

3. Add the beans and mix well.

Herb Dressing for Greens

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Herb Dressing for Greens

Makes 3 cups

This herb dressing works well over hot or cold green vegetables.

  • 1 pound soft tofu
  • 1 ½ cups water
  • 2 tablespoons canola oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons chopped dill
  • 1 tablespoon dried mustard
  • 1 tablespoon chopped basil
  • 1 tablespoon chopped fresh mint
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste

In a blender or food processor, combine all the ingredients. Blend until smooth and well mixed. This can be refrigerated for up to 5 days.

Poached Apples and Pears with Berry Sauce

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Poached Apples and Pears with Berry Sauce

Serves 4

This recipe is a nice way of making your daily fruit serving into an elegant and delicious dessert. It will also work without the berries during times of the year when berries are not in season.

4 cups apple or apple-raspberry juice

1 cup finely chopped strawberries or raspberries

2 lemon slices

1 1-inch cinnamon stick

½ teaspoon vanilla extract

2 whole golden or red Delicious apples, peeled

2 whole Bosc pears, peeled

  1. In a medium saucepan, combine the apple juice, berries, lemon slices, cinnamon stick, and vanilla extract. Bring to a boil over high heat, then reduce to a simmer. Add the apples and pears, cover, and cook 12 minutes. The fruit is done when a fork slides easily into the flesh. Remove the fruit with a slotted spoon and set aside in a covered dish to keep warm, or bring to room temperature and chill.
  2. Continue cooking the juice and berries until the liquid is reduced to a thick sauce, about 25 minutes. Divide the fruit among 4 plates and drizzle the sauce over each serving.

Emily Blunt Lived on Carrots and Almonds

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Emily Blunt’s character in “The Devil Wears Prada” was the archetype of a bad role model for young girls. She famously declared that her new diet involved not eating anything at all, except for a cube of cheese when she felt as though she would faint. Fortunately, that was her character, and Emily Blunt’s actual diet wasn’t anything near as extreme. Or was it?

In an interview with “Harper’s Bazaar,” Emily Blunt insinuated that the producers of “The Devil Wears Prada” put her on an extremely strict diet (quite possibly a starvation diet). According to Blunt, she was “watched like a hawk”* to ensure that she didn’t eat very much. Very strict starvation diets are known for causing later weight gain. Emily Blunt also admitted that toward the end of the filming, she was “sneaking in doughnuts just to annoy the producers.”*

This isn’t the only time Emily Blunt has subjected herself to severe diets for the sake of a movie role, nor is it the only time she’s rebelled against the diet and scarfed down junk food as a result. Emily has admitted that she uses food as a form of stress relief, stating, “you need some kind of comfort when you’re on a film set all day, and mine’s usually food.”*

This attitude toward food has led her to take “revenge”** on her diet for “The Adjustment Bureau,” co-starring Matt Damon. After staying ridiculously slender for the re-shoots, Emily Blunt was moved to tears by steamed pork buns. We suppose if we had been asked to live on carrots and almonds alone, a little bread would make us cry, too.

Emily Blunt claims that carrots and almonds were all she ate for her “Adjustment Bureau” diet. These are both healthy foods when they’re used as a garnish for a salad, rather than the entire meal. Either her nutritionist was looking the other way, or he/she isn’t really qualified to be a nutritionist.

When she isn’t working on a movie, Emily Blunt does appear to actually eat meals. She’s raved about pizzas with burrata cheese and basil. Blunt also enjoys roast chicken and lasagna.

Emily Blunt played a ballerina in “The Adjustment Bureau.” To get in shape for the role, she used intense dance practices along with her starvation diet. Emily Blunt worked out every day for six weeks. She did two hours of cardio and strength training, followed by another two hours of dance training.

*Source: http://www.femalefirst.co.uk/lifestyle-fashion/stylebeauty/Emily+Blunt-7338.html

**Source: http://www.huffingtonpost.com/2010/07/30/emily-blunt-in-elle-uk-we_n_664894.html

Emily Blunt Sample Daily Diet Plan

  • Breakfast: Probably not
  • Lunch: Carrots & almonds
  • Dinner: Carrots & almonds

 

Emily Blunt’s character in “The Devil Wears Prada” was the archetype of a bad role model for young girls. She famously declared that her new diet involved not eating anything at all, except for a cube of cheese when she felt as though she would faint. Fortunately, that was her character, and Emily Blunt’s actual diet wasn’t anything near as extreme. Or was it?

In an interview with “Harper’s Bazaar,” Emily Blunt insinuated that the producers of “The Devil Wears Prada” put her on an extremely strict diet (quite possibly a starvation diet). According to Blunt, she was “watched like a hawk”* to ensure that she didn’t eat very much. Very strict starvation diets are known for causing later weight gain. Emily Blunt also admitted that toward the end of the filming, she was “sneaking in doughnuts just to annoy the producers.”*

This isn’t the only time Emily Blunt has subjected herself to severe diets for the sake of a movie role, nor is it the only time she’s rebelled against the diet and scarfed down junk food as a result. Emily has admitted that she uses food as a form of stress relief, stating, “you need some kind of comfort when you’re on a film set all day, and mine’s usually food.”*

This attitude toward food has led her to take “revenge”** on her diet for “The Adjustment Bureau,” co-starring Matt Damon. After staying ridiculously slender for the re-shoots, Emily Blunt was moved to tears by steamed pork buns. We suppose if we had been asked to live on carrots and almonds alone, a little bread would make us cry, too.

Emily Blunt claims that carrots and almonds were all she ate for her “Adjustment Bureau” diet. These are both healthy foods when they’re used as a garnish for a salad, rather than the entire meal. Either her nutritionist was looking the other way, or he/she isn’t really qualified to be a nutritionist.

When she isn’t working on a movie, Emily Blunt does appear to actually eat meals. She’s raved about pizzas with burrata cheese and basil. Blunt also enjoys roast chicken and lasagna.

Emily Blunt played a ballerina in “The Adjustment Bureau.” To get in shape for the role, she used intense dance practices along with her starvation diet. Emily Blunt worked out every day for six weeks. She did two hours of cardio and strength training, followed by another two hours of dance training.

*Source: http://www.femalefirst.co.uk/lifestyle-fashion/stylebeauty/Emily+Blunt-7338.html

**Source: http://www.huffingtonpost.com/2010/07/30/emily-blunt-in-elle-uk-we_n_664894.html

Emily Blunt Sample Daily Diet Plan

  • Breakfast: Probably not
  • Lunch: Carrots & almonds
  • Dinner: Carrots & almonds

How Ashlee Simpson Overcame an Eating Disorder

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Ashlee Simpson moved out from under her sister’s shadow (singer/actress Jessica Simpson) with musical hits like “Autobiography” and “Boyfriend.” She was also cast as chorus girl Roxie Hart in “Chicago,” but Ashlee actually started out dancing ballet.

Like many other girls who have dabbled in ballet (i.e. Natalie Portman, Mila Kunis), Ashlee Simpson endured a self-imposed starvation diet during this time. She began dancing when she was 11 years old. At one point, she weighed only 70 lbs. and stood 5’2″ tall. Years later, Ashlee admitted that she’d had a problem with anorexia. Fortunately, these days, Ashlee Simpson seems to have a more positive body image and a much healthier relationship with food. In an interview with “People” magazine, Simpson stated “I hate it when girls lose their curves.”*

Although she occasionally eats fast food and barbecue, Ashlee Simpson generally follows a healthy, balanced diet these days. A typical breakfast is granola and yogurt. If you try granola instead of oatmeal for breakfast, make sure you check the nutrition label. Some granolas have a high sugar content, as do some brands of yogurt.

Lunch is often a salad with lots of green veggies for Ashlee. She also enjoys pasta topped with green olives. Other typical lunches feature turkey and veggie wraps. When she’s craving an afternoon snack, Ashlee Simpson usually reaches for chocolate. We’d recommend eating a square or two of dark chocolate, for antioxidants. A sugar-free, fat-free pudding can also satisfy chocolate cravings.

Ashlee Simpson often enjoys Mexican pizza for dinner, but she covers it in vegetables. We’d recommend making it at home instead of getting takeout to cut down on the fat content. Use a whole wheat crust, some low-sugar pasta sauce, and nonfat cheese. And top the pie with plenty of veggies instead of pepperoni. It looks like Ashlee Simpson could use a little more protein in her diet, so we’d also recommend adding some chicken or marinated tofu to the pizza.

Ashlee Simpson does plenty of exercise to burn off all those calories. She works with the same physical trainer who helped her sister, Jessica, get in shape for “The Dukes of Hazzard.” Ashlee Simpson’s fitness routine often includes a treadmill workout. She also works out on the elliptical machine, jogs up and down stairs, does lunges, and works out with light dumbbells to help tone her arms.

*Source: http://www.people.com/people/article/0,,1139084,00.html

Ashlee Simpson Sample Daily Diet Plan

  • Breakfast: Granola & yogurt
  • Lunch: Salad & pasta
  • Snack: Chocolate
  • Dinner: Mexican pizza with veggies