TEA FOR 2? OH, IT’S SO MUCH MORE

Teas and Their Health Benefits

Green Tea

Perhaps you’ve heard of the health benefits of green tea, which include enhanced cognitive functioning.

Green tea is rich in polyphenols, which are micronutrients with antioxidant properties that can protect against the effects of free radicals. A 2017 study found that one polyphenol in green tea may lower the risk of Alzheimer’s disease by interacting with the building blocks that form plaques.

Drinking 5 or 6 cups of green tea daily may help increase metabolism, and in turn, spur weight loss.

Black Tea

Black tea may play a role in preventing cognitive decline, inflammation, heart disease, and diabetes. It also contains flavonoids which may help lower the risk of developing cancer.

Jasmine Tea

Jasmine tea uses green tea as its base, so it has the benefits of green tea with the added flavor of jasmine.

Jasmine flowers contain antioxidants which may protect cells from age-related damage, and jasmine has been linked with improved physical well-being. It’s also purported to reduce the impact of stress. The smell of jasmine tea is soothing and able to calm nerves, so next time you need a stress reducer, don't reach for a candy bar, try a cup of jasmine tea instead.

Hibiscus Tea

Studies have suggested that extracts from the hibiscus calyx and hibiscus leaves have antioxidant and antitumoral (helping to stop abnormal cell growth) effects, and therefore they may protect against the aging effects of free radicals.

Hibiscus tea has also been tied to cardiovascular benefits by helping to regulate blood pressure, and the polyphenols in hibiscus leaves may help reduce tumor cell death in skin cancer, this according to a 2015 study

Rooibos or Redbush Tea

Research suggests that the antioxidant effects of rooibos are similar to, but not quite as powerful as, green tea.

A recent study in rats suggests that the antioxidants in redbush tea may lead to protective benefits for the liver, helping to make it more resilient to damage.

Rooibos has been cited as helpful in lowering blood pressure and relaxing tense muscles.

Rooibos does NOT contain any caffeine, unlike green tea, so you might enjoy it after dinner instead of a sugary snack.

As you can see, there are many teas that are reported to contain health benefits. So, drink up! It’s the opinion of this nutrition and weight-loss specialist that tea does a body good. __Lisa!

TO FAST, OR NOT TO FAST? THAT IS THE QUESTION

Intermittent Fasting or IF as it is referred to in the literature, has become a popular method to lose weight.

What is IF, and will it work for you? Like many weight-loss formulas, Intermittent Fasting is not for everyone. If you decide you want to give it a try, I recommend working with a nutritionist, especially if you are athletic or work out as part of your daily routine.

With intermittent fasting, there are several ways of restricting the time in which one eats. One way is fasting on alternate days. Another method is to eat within a specific time period. A common IF protocol is to fast between 8:00 pm and 12:00 pm, so you are not eating for about 16 hours. Or, some people prefer a 12-hour fast, between 8:00 pm until 8:00 am, for example.

If you are thinking about intermittent fasting, there are many things you need to consider. First, ask yourself, “Is this realistic for me and can I sustain it indefinitely?” This is a critical question. Personally, intermittent fasting will not work for me. I usually get up at 5:00 am and I am hungry by 6:00 am. I also enjoy a small snack around 8:00 pm so IF is not for me. However, many of my clients tell me they are not hungry until 10:00 am or noon and do not care about breakfast. For these clients IF might be a great way to reduce calories without deprivation. However, as I said, if you decide to try intermittent fasting, it is very important to work with a nutrition specialist, like me, to ensure that you are getting adequate nutrients, especially enough fruits and vegetables.

A second important consideration is your fitness schedule. I exercise at 6:15 am and I need a small snack before that workout. However, your preference might be to do cardio on an empty stomach early in the morning and then refuel. A 12-hour fasting window may work fine for you, but again, it’s important you consult a professional to ensure that you are getting enough calories and properly fueling your workout.

A third consideration is sufficient protein. If you are doing strength training or intense cardio, you need to replenish with sufficient protein and a complex carbohydrate. Sometimes IF leads to insufficient protein if exercisers do not refuel properly.

A fourth consideration is whether or not you struggle with nighttime grazing, as many of my clients do. If you are consistently grazing after dinner IF might not be a realistic weight-loss method for you, and you may be better off working with me on nighttime eating strategies.

A fifth consideration is that you need to stick with IF for at least 8 weeks, and preferably forever, in order to reap the benefits. Ask yourself, “does this fit with my lifestyle?” (IF is contraindicated for those younger than 23 or older than 75, pregnant, or breast-feeding, those with advanced Type 1 diabetes, or those with a chronic sleep disorder, or an eating disorder.) Here is what some of the experts on aging have to say:

“The IF method includes food selection, timing, and frequency manipulation and may involve caloric restriction. These variables lead to changes in eating and sleeping patterns, resulting in positive alterations to metabolic rhythms.”  (Aksungar et al. 2017).  “The altered biorhythms in turn, shift inflammatory biomarkers, hormone secretions, microbiome health, cognitive function, and metabolic pathways all of which can potentially expand life span.”  (Carlson et. al. 2007; Mattson, Longo & Harvie 2017).

The question is: Will intermittent fasting help you lose weight more than a typical low-calorie diet?  That depends on your body, your metabolism, and how IF fits with your lifestyle. If you are curious and think you might like to give it a try, I’m happy to work with you to ensure that you are not skipping any key nutrients and are fueling your body with enough fruit, vegetables, and lean protein to function at your best! Call or email today to schedule a consultation. Lisa@maineweightlosscoach.com. (207) 415-8375. https://lisaprincenutritionspecialist.com/

TAKEOUT FOODS - HOW TO KEEP FROM PUTTING ON THE POUNDS

Did you know that the takeout-food rule of thumb is: the average restaurant entrée with sides will contain approximately 1300 calories? Yikes! That’s a lot of calories. So, what should you do?

There are a lot of ways you can keep from putting on the pounds when choosing your takeout meals. Here are a few general strategies to follow:

1.      Choose 1 starch – fries over a burger bun for example – not both. Don’t order rice together with noodles.

2.      Replace red meat with a leaner protein like fish, chicken, beans, or tofu.

3.      Be aware that the sodium will be ridiculously high in a takeout meal, so ask for extra veggies to pump up the potassium which is the sodium antidote.

Below, find calorie-conscious suggestions when ordering takeout at your favorite restaurant.

Mexican Food:

Opt for a la carte. Avoid starchy heavy combo meals or fajita platters

Choose cheese or sour cream – not both. The better choice is neither one. (Each ½ cup adds at least 100 calories and ¼ of a day’s saturated fat.) Guacamole, while high in calories, is better to order than sour cream because it contains healthy fat and not saturated fat.

Salsa or pico de gallo cuts calories and can double as a salad dressing.

Skip the burrito tortilla. Chipotle’s tortilla has 300 calories of mostly white flour and salt.

Order individual fajitas with lean protein and veggies, and use just one tortilla, or try tacos on corn tortillas.

Thai Food:

Order spring rolls instead of egg rolls.

Try Pad Prik King with tofu or chicken instead of Pad Thai, or drunken noodles.

Lift your protein out of the sauce and leave most of it behind! Be aware that creamy curries are swimming in saturated fat from the coconut milk. Instead, try a spicy broth baeng.

Indian Food:

 Avoid cream-based entrees like chicken tikka masala.

Try tandoori, or chan masala, which is made with chickpeas, or dal, which is a stew made with lentils.

Avoid paneer, a high fat cheese; ghee, a clarified butter; and malai, which is cream.

Stay away from samosas, because they are deep fried.

Try raita which is a creamy yogurt meant to cool your palate, and roti, which is a whole wheat alternative to naan bread.

Greek Food:

Scoop the hummus or tzatziki using veggies instead of pita bread, which is mostly white flour.

Great choices to order are chicken, shrimp, or salmon kebobs, or chicken souvlaki.

Avoid fatty beef or lamb gyros.

Chinese Food:

Skip breaded, battered, or deep-fried entrees.

Choose stir-fried options with lots of veggies and leave some of the high sodium sauce behind. You can also transfer your dinner to a plate to cut down on the amount of sauce you’ll eat. Try adding a side of steamed broccoli or snap peas to your order to stretch the sauce.

Each carton of rice contains about 2 cups, so eat ½ the carton.

I hope these tips will help you make healthy choices for your next takeout. You can also keep these tips in mind when dining in, as well.

If you have any questions, or if you don’t see your favorite cuisine on this list, email me with your cuisine request, and I’ll send you weight-saving tips, so you can enjoy your next takeout order without worrying about your waistline. lisa@maineweightlosscoach.com.

Together, we can do this! Lisa

ENERGY DRINKS – TO DRINK OR NOT TO DRINK - THAT IS THE QUESTION

Energy drinks are popular among adults and adolescents, but are they healthy? In a nutshell, “NO!” they are not healthy. Most energy drinks are filled with sugar and caffeine. Red Bull, the most popular energy drink, has 63 grams of sugar and 190 mgs. of caffeine in a typical 20 oz. can.

All energy drinks, and there are over 500 on the market, bump up your blood pressure by 3-4 points, and it can stay elevated all day, which is longer than if you drank 2 cups of coffee with the equivalent caffeine.

Energy drinks may impair artery function, making it harder for your artery walls to relax. In some cases, multiple energy drinks have led to cardiac arrest. Energy drinks are not regulated by the FDA and most contain high amounts of unnecessary herbs and vitamins.

Are there any benefits to energy drinks? Contrary to popular opinion, these drinks do not improve athletic performance or endurance. There is no therapeutic benefit to energy drinks. I recommend that you do not consume them! Stay healthy, Lisa 💖

A HOLIDAY BREAKFAST TREAT

It’s the holiday season and time for a delicious, healthy breakfast casserole. This Glazed Strawberry French Toast Casserole from “Hungry Girl Recipes” will be on my breakfast table Christmas morning. It serves four.

A ¼-slice has 296 calories, 24 grams of filling protein and a whopping 7.5 grams of fiber. The sugar is not too high at 14.5 grams. The recipe uses Stevia which is a safe low-calorie sweetener.

Ingredients:

Casserole

8 slices of a light bread like Pepperidge Farm

¾ cup of unsweetened vanilla soymilk

¾ cup of Egg Beaters Pure or 100% Egg Whites

½ tsp. of cinnamon

2 cups of part-skim ricotta cheese

1 TB of Stevia or Truvia

1 tsp. of vanilla extract

2 cups of organic, sliced strawberries

Glaze

¼ cup of Stevia or Truvia

1 tsp. of cornstarch

1 TB of unsweetened vanilla soy milk

1 TB of Land O Lakes Light butter

1 TB of maple syrup (can use light)

Directions

Preheat oven to 350 degrees. Spray an 8 X 8 baking pan with cooking spray. Lightly toast the bread. In a medium-large bowl combine soymilk, egg whites and cinnamon and whisk until uniform. In another medium-large bowl, combine ricotta, stevia and vanilla extract. Stir until uniform.

Thoroughly soak 4 toasted bread slices in the soymilk mixture and lay in the pan, overlapping as necessary. Spread ½ of the ricotta mixture over the bread. Thoroughly soak the remaining 4 toasted slices in the soymilk mixture and lay in the pan, overlapping as necessary. Finish layering with the remaining ricotta mixture. Top with strawberries. Bake until the center is cooked through about 40 minutes. Let cool slightly for about 10 minutes.

To make the glaze:

In a medium microwaveable bowl, whisk Stevia with cornstarch until uniform. In another microwavable bowl combine soy milk, butter, and syrup. Microwave for 20 seconds or until soymilk is hot and butter is melted. Mix well, add to the sweetener mixture. Whisk vigorously until completely smooth and uniform. Microwave for 1 minute and 20 seconds or until mixture is fully bubbly. Immediately drizzle over the casserole.

I hope you enjoy this holiday breakfast treat as much as my family does. Let me know. Happy Holidays! __Lisa💖

Ah, Nuts!

Nuts are among the healthiest foods you can eat, and they are my favorite protein-based snack because they are a good source of fat and fiber, which makes them filling. Walnuts rank up there with the best of them because they are a plant source of Omega-3 fatty acids and can help relax your artery walls after eating a high-fat meal. Check out my recipe for toasting walnuts on my website. (See below for the link.) Almonds, cashews, Brazil nuts, and pecans are also chock full of goodness. Here are the benefits of these nutritious nuts:

Walnuts are high in antioxidants and omega 3s. They may help to lower bad cholesterol (LDL) and raise good cholesterol (HDL), and may help to reduce inflammation.

Almonds help lower bad cholesterol and may help to reduce the risk of heart disease and benefit your microbiome by supporting the growth of beneficial gut bacteria.

Cashews help to raise good cholesterol and reduce blood pressure.

Brazil nuts are a rich source of selenium, which is a mineral that acts as an antioxidant and helps lower cholesterol. Just 4 Brazil nuts a month lowers cholesterol.

Pistachios contain 3 grams of fiber. They are an excellent source of copper, and have 20% of the Daily Value for Vitamin B6.

Pecans lower bad cholesterol, and like other nuts, they contain polyphenols, which are compounds that act as antioxidants to fight harmful free radicals.

If you are counting calories, nuts do not have as many as you think. In two studies, whole almonds and walnut pieces averaged 19% fewer calories than what was listed on the Nutrition-Facts label. This is because they are hard to chew and burn calories during digestion. Here is my rule of thumb for calorie-safe nut consumption: 14 almonds, 11 cashews, 28 pistachios, or 2 TB of a larger nut have approximately 100 calories or a little less. Count out your nuts and enjoy this filling snack!*

Replace croutons with walnuts on your salad, especially toasted walnuts. Toasting enhances their flavor. (Here’s the link to my recipe for toasting walnuts: https://lisaprincenutritionspecialist.com/healthy-recipes.)

When breading fish or chicken, instead of Panko or breadcrumbs, use chopped or sliced almonds. Add toasted walnuts to plain yogurt and fruit, or add pecans to your morning oatmeal. Let me know how you are incorporating more nuts into your meals and snacks.

*If you have high blood pressure, please buy no-salt-added nuts, or lightly salted, and be sure to avoid nuts with any kind of glaze that can have 2 or more teaspoons of added sugar per ounce.

I hope you enjoyed this blog. Thinking of you, Lisa! 💖

FALL INTO PUMPKINS

Fall is the perfect time to pull out all those pumpkin recipes you have saved. I have one on my website for Turkey Pumpkin Chili which is out of this world! Also look at this month’s Pumpkin Soup recipe on my site. It is easy to make and so delicious!

Believe it or not, pumpkin is a fruit because it has seeds, and who doesn’t love roasted pumpkin seeds? Even though pumpkin is a fruit, it has health benefits that are very similar to the health benefits of veggies. You may be wondering why pumpkin is so healthy.

·        Pumpkins are packed with vitamins and minerals, especially beta-carotene, a carotenoid that your body turns into vitamin A. Vitamin A can strengthen your immune system and help fight infections

·        Pumpkins contain antioxidants such as alpha-carotene that can neutralize free radicals, stopping them from damaging your cells

·        Pumpkin is high in vitamin C, which can also help boost your immune system

·        Pumpkin is one of the best sources of lutein and zeaxanthin, two compounds linked to lower risks of age-related macular degeneration and cataracts

·        Pumpkin is low in calories, only 49 per cup

·        Pumpkin is a good source of fiber and potassium which helps lower blood pressure

So be sure and buy some fresh or canned pumpkin this fall and add it to your soups, salads, roasted veggies, pancakes, or chilis. Just be careful if you buy canned pumpkin that it is 100% pumpkin and not pumpkin pie filling which has added sugar. Have a spooky and wonderful Halloween! Stay safe – Lisa!