No More Diets - Watch Out! There's Salad About
21st July 2006
Contents
Feature Article:
* Watch Out! There's Salad About
Recipe of the Week:
* Broccoli Salad
New on my Think Slim Blog this week...
* Cut Down on Hidden Sugar
* 10 Reasons for Weight Gain
* Daily or Weekly Weigh-in?
Hi!
What a heat wave we have been having this week (at least by Scottish standards) - I thought a few pounds of me would have melted away in the last few days but somehow the scales are not reflecting that yet!
It has been far too hot to cook anything elaborate so we have had simple foods all week - great for the waistline but it did remind me that the typical dieter's "friend" - salad - is not always such a great choice even though it seems so virtuous ... and that thought became this week's article.
Have a great weekend
Love
Janice Elizabeth
Personal Weight Loss coach
http://www.SimplySlimming.com
"The friendliest place to lose weight on the web"
P.S. If you've missed any issues of this ezine, you can find all 47 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com
Feature Article : Watch Out! There's Salad About
Every diet seems to feature salad somewhere or other so we always associate salad with healthy eating. But take care, the salad that you think of as healthy can be more calories than a burger and fries -it's still far better for you from a healthy eating point of you (you'll be getting a number of your 5 portions of fruit and vegetables you need to eat each day) but not necessarily great for your waistline.
So how can you go wrong with salad?
It all depends on what you put in your salad, how you dress it and most importantly of all how filling it is.
You can eat most traditional salad ingredients - at least of the vegetable variety - without turning a hair. In fact, you can eat them to your heart's content and will find it difficult to eat enough to put on an ounce. So feel free to pile your plate with lettuce, tomatoes, cucumber, celery, grated carrot, beetroot, sweet peppers and so on - as much as you like.
Where the problems come in is in the added extras that actually give the salad some much needed zing - the dressing, the croutons, the bacon bits, pinenuts, olives and so on. That's where you have to start using some caution and common sense. With the high calorie ingredients measure the amount you are adding and add just enough to make the salad interesting.
A salad without dressing is pretty sad but most dressings are rich in fat. If you can find a good salad dressing that is not loaded with calories or chemicals then go ahead but I much prefer to use the real thing but with care.
If you toss your salad with a tablespoon or so of dressing (per person) you get the taste of the dressing dispersed throughout the leaves and you'll find you need much less than if you add it to your plate afterwards. So always toss even if it's just for one. (In a restaurant ask for the dressing on the side so that you can see how much you are adding and beware of those salad buffets where you pile your plate with everything that takes your fancy - most of that won't be lettuce!)
And that brings me to those mayonnaise type salads that are in every variety on the supermarket shelves and make up many of the attractive offerings at a restaurant salad buffet. They can kill the virtue of a salad in one fell swoop. Tossing your salad with a spoonful of dressing and adding a few croutons, olives or nuts is almost always better than loading it with the mayonnaise-type mixed salads. Even the so called "healthy choice" options are loaded with calories and often artificial sweeteners and fillers.
Also, make sure that your salad doesn't leave you hungry by including some slow-release carbohydrate. You can add a little whole wheat pasta, brown rice, a few boiled baby potatoes (cooked in their skins) or eat a small whole meal roll with your salad.
Include some low-fat protein too because that will also keep you feeling satisfied for longer and make sure your meal is well balanced. For example you can add some chopped cooked chicken, hard-boiled egg, a little grated low-fat cheese, some ham, fish or seafood.
If you just eat salad without the carbohydrate or protein your salad will have you running to the fridge for more food within a couple of hours.
With the range of fresh ingredients available all year round, salad CAN make a delicious quick and satisfying meal when you want to lose weight - just watch out for the hidden dangers when you put your salad together.
Copyright 2006, Janice Elizabeth Small
Recipe of the week : Broccoli Salad
Just remember to add some low-fat protein and slow release carbohydrate to make a balanced meal!
Serves 4
257 calories a serving
1 large head fresh broccoli
10 sliced black olives (without stones)
4 radishes, sliced
2 green salad onions, chopped
8 baby tomatoes, halved
50g (2oz) unsalted peanuts
Dressing:
6 tablespoons olive oil
2 tablespoons wine vinegar
pinch dry mustard or half teaspoon ready-made mustard
Blanch the head of broccoli in boiling water until tender but still crisp. Rinse immediately in cold water to prevent it cooking further. Cut into small florets and place in a large bowl. Add the olives, radishes and onions. Mix the dressing ingredients together and stir through the vegetables. Then add the tomatoes and peanuts, mix and serve immediately.
New on the members' site this week
In the Recipes section:
* Teriyaki Chicken
* Pork Diane
* Mushrooms with Bacon, Sun-Dried Tomatoes and Cheese
In the Forum (anything Else to Add section)
* Weight Loss Plateaus and Pitfalls
Have a great week
Love
Janice Elizabeth
P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know.
P.S. Know anyone else who would like a copy of this ezine? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report".
Legal and admin
Copyright 2006, J. Small All Rights Reserved.
This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.
Contents
Feature Article:
* Watch Out! There's Salad About
Recipe of the Week:
* Broccoli Salad
New on my Think Slim Blog this week...
* Cut Down on Hidden Sugar
* 10 Reasons for Weight Gain
* Daily or Weekly Weigh-in?
Hi!
What a heat wave we have been having this week (at least by Scottish standards) - I thought a few pounds of me would have melted away in the last few days but somehow the scales are not reflecting that yet!
It has been far too hot to cook anything elaborate so we have had simple foods all week - great for the waistline but it did remind me that the typical dieter's "friend" - salad - is not always such a great choice even though it seems so virtuous ... and that thought became this week's article.
Have a great weekend
Love
Janice Elizabeth
Personal Weight Loss coach
http://www.SimplySlimming.com
"The friendliest place to lose weight on the web"
P.S. If you've missed any issues of this ezine, you can find all 47 of them on the No More Diets back issues blog at http://nomoredietsezine.blogspot.com
Feature Article : Watch Out! There's Salad About
Every diet seems to feature salad somewhere or other so we always associate salad with healthy eating. But take care, the salad that you think of as healthy can be more calories than a burger and fries -it's still far better for you from a healthy eating point of you (you'll be getting a number of your 5 portions of fruit and vegetables you need to eat each day) but not necessarily great for your waistline.
So how can you go wrong with salad?
It all depends on what you put in your salad, how you dress it and most importantly of all how filling it is.
You can eat most traditional salad ingredients - at least of the vegetable variety - without turning a hair. In fact, you can eat them to your heart's content and will find it difficult to eat enough to put on an ounce. So feel free to pile your plate with lettuce, tomatoes, cucumber, celery, grated carrot, beetroot, sweet peppers and so on - as much as you like.
Where the problems come in is in the added extras that actually give the salad some much needed zing - the dressing, the croutons, the bacon bits, pinenuts, olives and so on. That's where you have to start using some caution and common sense. With the high calorie ingredients measure the amount you are adding and add just enough to make the salad interesting.
A salad without dressing is pretty sad but most dressings are rich in fat. If you can find a good salad dressing that is not loaded with calories or chemicals then go ahead but I much prefer to use the real thing but with care.
If you toss your salad with a tablespoon or so of dressing (per person) you get the taste of the dressing dispersed throughout the leaves and you'll find you need much less than if you add it to your plate afterwards. So always toss even if it's just for one. (In a restaurant ask for the dressing on the side so that you can see how much you are adding and beware of those salad buffets where you pile your plate with everything that takes your fancy - most of that won't be lettuce!)
And that brings me to those mayonnaise type salads that are in every variety on the supermarket shelves and make up many of the attractive offerings at a restaurant salad buffet. They can kill the virtue of a salad in one fell swoop. Tossing your salad with a spoonful of dressing and adding a few croutons, olives or nuts is almost always better than loading it with the mayonnaise-type mixed salads. Even the so called "healthy choice" options are loaded with calories and often artificial sweeteners and fillers.
Also, make sure that your salad doesn't leave you hungry by including some slow-release carbohydrate. You can add a little whole wheat pasta, brown rice, a few boiled baby potatoes (cooked in their skins) or eat a small whole meal roll with your salad.
Include some low-fat protein too because that will also keep you feeling satisfied for longer and make sure your meal is well balanced. For example you can add some chopped cooked chicken, hard-boiled egg, a little grated low-fat cheese, some ham, fish or seafood.
If you just eat salad without the carbohydrate or protein your salad will have you running to the fridge for more food within a couple of hours.
With the range of fresh ingredients available all year round, salad CAN make a delicious quick and satisfying meal when you want to lose weight - just watch out for the hidden dangers when you put your salad together.
Copyright 2006, Janice Elizabeth Small
Recipe of the week : Broccoli Salad
Just remember to add some low-fat protein and slow release carbohydrate to make a balanced meal!
Serves 4
257 calories a serving
1 large head fresh broccoli
10 sliced black olives (without stones)
4 radishes, sliced
2 green salad onions, chopped
8 baby tomatoes, halved
50g (2oz) unsalted peanuts
Dressing:
6 tablespoons olive oil
2 tablespoons wine vinegar
pinch dry mustard or half teaspoon ready-made mustard
Blanch the head of broccoli in boiling water until tender but still crisp. Rinse immediately in cold water to prevent it cooking further. Cut into small florets and place in a large bowl. Add the olives, radishes and onions. Mix the dressing ingredients together and stir through the vegetables. Then add the tomatoes and peanuts, mix and serve immediately.
New on the members' site this week
In the Recipes section:
* Teriyaki Chicken
* Pork Diane
* Mushrooms with Bacon, Sun-Dried Tomatoes and Cheese
In the Forum (anything Else to Add section)
* Weight Loss Plateaus and Pitfalls
Have a great week
Love
Janice Elizabeth
P.S. I hope you enjoyed this newsletter. If you have any comments or suggestions for future issues, please let me know.
P.S. Know anyone else who would like a copy of this ezine? Please pass it on. If you received this from a friend you can get your own copy at http://www.SimplySlimming.com Look for the link to "Free report".
Legal and admin
Copyright 2006, J. Small All Rights Reserved.
This newsletter provides information for general purposes only and is not intended as a substitute foe medical or health advice from professionals. The accuracy, completeness and suitability of the material for your needs has not been assessed or verified and cannot be guaranteed. This disclaimer also applies to any recommendations or links within the newsletter. You bear responsibility for your own health research and decisions. Please consult with a professional health care advisor before embarking on a weight loss or exercise program or making any personal health decisions. No liability can be accepted for the use made of any information contained within the newsletter or obtained by following any links or recommendations within it. If you do not wish to accept the above conditions you may not use our materials.
posted by Jan at 10:27 AM
0 Comments:
Post a Comment
<< Home