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Blonde Cucina: Tips for Eating Healthier to Lose Weight

by and on March 12, 2016 6:00 AM
State College, PA

In today’s fast-paced world, we are always looking for the newest diet fad that helps us lose weight fast. But, we usually find that fads don't work. It's the reason that, during the end of March and through April, New Year's resolution gym attendance starts to dwindle.

People want instant feedback or results, but when you’re working on making a better you, it takes time. Everyone needs to realize that dieting is not a phase, and shouldn’t even be called a diet. When you want to better yourself, you need to make a lifestyle change. Even if you have reached your goal, if you stop going to the gym and return to your old eating habits, you will eventually have to start all over.

Here are some simple tips on how to change your eating lifestyle, which will help you lose weight in the process:

• Make water your beverage of choice.

There are great benefits to drinking more water. Your appetite is curbed and your metabolism gets a major boost. There also are studies that show people who drink water instead of sugary drinks, such as soda, consume about 90 to 100 fewer calories per meal.

I know I don’t need to give you the eight glasses a day speech, but what I’m going to say is if you simply drink four bottles of water each day, you’ve met your quota. If you really need some extra flavor, add a lemon wedge, citrus zest or even cucumber slices. I personally don’t need the flavor; I need bubbles, so I drink sparkling water.

• Eat fruits and vegetables at every meal.

There are huge benefits to this little tip. You will not only lessen your risk for heart disease, stroke and certain cancers, but you will up your intake of vitamins, minerals and antioxidants. Think about it: You can have 1 cup of veggies at your meal for about 25 calories (assuming it’s not riddled with fat and sodium), or 1 cup of pasta for 200 calories.

Eat an apple instead of crackers, and it will mean fewer calories and more fiber, and it will help to curb that nasty sweet tooth.

• Watch your sugar intake.

There are natural sugars in things such as fruit, which can be fine in moderation. However, Americans tend to add as much as 22 teaspoons of added sugar, like sugar in coffee or on cereal, to their diet daily.

You don’t need to cut sugar completely, because when you deprive yourself you will eventually binge and it will become a vicious cycle.

Make small changes and see what works for you. Instead of milk chocolate, try dark chocolate. Try to buy things that are unsweetened. Remember that every little mindful choice helps.

With these three simple tips, you will be on you way to making a great new lifestyle for yourself.

Here's a great recipe that helps with the second and third tips: vegetables are part of the meal and there is no added sugar. Drink a glass of water with your meal, and you're off to a great start.

FOIL PACKET BAKED SALMON WITH CITRUS GREEN BEANS

Start to finish: 20 minutes

Servings: 4

4 skinless salmon fillets, 5 to 7 ounces each

1 pound fresh green beans, trimmed

1 teaspoon dill weed

Salt and pepper to taste

4 teaspoons olive oil

4 lemon slices

Heat the oven to 400 F.

Place each salmon fillet in the center of a 16-by-16-inch piece of aluminum foil. Top each piece of salmon with a quarter of the green beans, a lemon slice, a 1/4 teaspoon of dill weed, a sprinkle of salt and pepper and 1 teaspoon of oil. Fold or twist packet until it is sealed.

Place all four salmon packets on a cookie sheet and cook until done, about 14 to 16 minutes.

That’s it! This recipe is so delicious and good for you, with no added sugar and produce already incorporated into the meal. And, it is a meal that is simple to cook and clean up.

Who know making lifestyle choices could be this good on so many levels.



This story was produced by the staff at the Centre County Gazette. It was re-published with permission. The Centre County Gazette is a weekly publication, available at many locations around Centre County every Thursday morning.


Ciara Semack is the owner of The Blonde Bistro in Bellefonte. She is the mother of one and a lifelong resident of Centre County. Her column appears every other week in the Gazette. Questions, suggestions and comments can be directed to [email protected]
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