by Donna Quirk, RD LD MBA, Lexington Medical Center
The study, from the Fred Hutchinson Cancer Research Center in Seattle, followed 123 overweight and obese middle aged women who were all part of a larger trial looking at the effect of diet and exercise on hormones. The women who lost the most weight (approximately 19 lbs. in a year) consistently –
• Ate breakfast, lunch and dinner daily. Why? Skipping meals may lead to overeating and snacking because of hunger. Eating breakfast may actually jump start the body’s metabolism and provide important energy to start the day.
• Kept detailed food journals. Why? Writing down everything you eat increases your level of accountability and responsibility. You can see in black and white what you have eaten and learn more about your eating habits. When journaling it is a good idea to record the times you eat, your hunger level, and portion sizes along with what you eat.
• Avoided restaurant or carry out meals at lunch. Why? Probably because large portion sizes and higher calorie foods are the norm when eating out. Taking some time to plan and pack a lunch from home helps with calorie control and keeps weight loss on track.
Whether you’re starting out or looking to jump start your weight loss, using these three strategies can help you achieve success!
Planning and packing a lunch can be tough. To give you an idea, this is what I’m eating this week for lunch. I’ll enjoy great flavor while getting 2 to 3 fruit and veggie servings, 1/3 of my daily fiber, antioxidants, and heart healthy oil. I plan to eat the salad like salsa with baked tortilla chips and use it as the filling in a whole wheat tortilla. Might add some avocado, too!
Black Bean and Mango Salad
Prep: 20 Minutes, Cook: 0 Minutes, Total: 20 Minutes
1 (15.8 ounce) can Black Beans, drained and rinsed
2 cups diced mango
1 cup diced sweet red bell pepper
6 green onions, thinly sliced
1/4 cup chopped cilantro leaves
1/4 cup fresh lime juice
1 tablespoon olive oil
1 seeded jalapeno pepper, minced
Salt to taste
1. Combine ingredients in bowl. Toss and serve.
Nutrition: Calories: 194 kcal; Total Fat: 4g; Saturated Fat: 1g; Sodium: 502mg; Carbohydrates: 37g; Dietary Fiber: 9g; Protein: 7g
Recipe and Photo from Bush’s Beans® www.bushbeans.com