THE EYE OF NEW YORK FITNESS - Feel Great, Look Better, Eat Healthy and Just Keep Moving!
 
My Favorite Recipes/Foods
more to come.....
 
Konjac Flour recipes: contains a soluable fiber as the carb which nets out as 0 carbs...a little gummy though in shirataki noodles.  Glucomannan is the fiber that expands in stomach to fill you up faster.
 
 
 
 
 
 
 
 
 
 
Trader Joe's has a great Spinach pie that is low fat and reasonable in calories 240-250 cals and 4 gms of fat per serv.  It comes in four servings.
 
Home Delivery Diets or convenient diets that taste great or not!
www.weightwatchers.com Healthy diet plan...but does not work for everyone. Smart Ones in the supermarket are not bad.
Jenny Craig-tastes great but is actually the real high fat food in smaller portions, but it will get the job done, just learn to keep it off.
Nutrisystem- It works and is the cheapest home delivery, but does not always taste great esp the breakfasts and is really really low in calories and portions.
Fresh Dining/Mommy- The Janet jackson and JLo diet which is expensive but tastes good from what I hear.
 
Some things I have learned being a dietitian and fitness trainer...
 
 
Note:  Watch out for supplements such as shakes with multi herbal combos and vits,Herbalife, Hydroxycut, etc b/c they are causing liver failure or high liver enzymes. Do not take supplements every day if you have a well balanced diet.  If you drink a shake such as example Slim fast that has all of the vitamins in it then why are you taking a vitamin supplement too?  More is not better.  I skip my vits when not dieting, and take only a multi or my Shakeology(green one).  Overload of vits and minerals can be toxic as well.  A high fiber diet, whole durum wheat flours, low amts of simple sugars, plenty of veggies, unprocessed foods with plenty of water(otherwise gas/constipation occurs) that is low in fat has been found to be the healthiest way to eat. 
 
For contest dieter's this plus heavy amts of protein and practically no fat is the way to go for you usually, but is it really a healthy diet?  You can not stay on it for long.   Your body needs fats(skin suffers), protein(more than the usual  amt if you workout) and carbs for energy and proper utilization of protein.  Without complex carbs you find you can not think, remember, are irritable and the body starts to depend on protein for energy when that is not the true energy source to use. Instead you overload your liver and kidneys with the toxic end product, ammonia,  from the breakdown of protein.  That is why bodybuilders always drink a gallon of water(to flush the ammonia out).  Too much water is not good either.  Lesson learned.....balance, variety and moderation.  Refer to the Food Guide Pyramid...and Nancy Clark's Sports Nutrition Book for proper dieting.
 
Tips: 
1. If you love those oreo cookies and you know you will over do it..the best thing to do is have a low calorie snack first...eg.  fruit, veg soup or 1 english muffin and wait 20 mins to see if you still want those oreos or at least if you still do...you most likely won't over do it!
 
2. Volumize if you are a hungry person!  Choose the vegetable soup recipe in a meal you know may not satisfy you and have double the serving size for very little cals (100 cal or so)
then wait a little bit then eat your meal slowly...you'll be surprised how it holds you..I  eat a medium sized oranges sometimes after a meal if I am still hungry and it usually helps me get through to waiting for the next meal. Shirataki noodles are calorie free but can be expensive..they can be substituted for pasta and rice.
 
3.  My sister in law says she brushes her teeth early so she doesn't eat again at night...the minty taste sometimes takes away the flavor for food!
 
4.  If you are a night eater /nervous talker and have to chew or be moving the mouth you may want to suck on low calorie candy or chew gum.  I like gummy bears, soft mints, gobstoppers, pretzels or popcorn.
 
5.  Eat every three hrs.  Your body burns 10% of calories via digestion.  Your body will store fat from your next meal immediately, if you go past 4 hrs of not eating.  Three meals and two snacks a day.
 
6.  Most important....Prepare your meals ahead of time!  I can not recommend this enough!  Portion your meals out and freeze them this way you do not have to think every day and when you are rushed its already there for you to grab.
 
7.  Yes you have to watch your cals.  If you take in more than what you spend, you store fat...500 cals less per day to lose a pd a week and 1000 cals a day less(burn 500, eat 500 less) to lose 2 pds per week.
 
8.  Portion control...never devour 700-1000 cals in a single meal unless you are an athlete and can afford to otherwise you will store the rest of what your body does not need at that moment as fat...do not deprive yourself either...everything in moderation..click on this link to see what a small meal looks like
 
9.  Drink your water!  Water flushes toxins out that slow your metabolism down.  It also get rids of excess sodium which retains water in the body.  Drink enough every day otherwise you will retain water from being dehydrated.  The calculation is 30ml x body wt kgs will equal total water needed for the day.  Add two more glasses on the days you work out or drink 2 cups of water per pd lost after the workout, add 1.5-2 cups per 1/2 c of coffee.   If you get your 20-30 gms of fiber in a day and do not drink enough water you will become gassy, bloated and constipated.  We do not need that feeling or anyone calling you a gassy girl or gassy boy, now!
 
10.  To eat Organic is most probable to reducing cancer risk and body fat faster.  For my Organic Eaters the products mentioned may not be sutitable for your lifestyle.  Please volumize with the same concept but with organic snacks and foods.
 
Volumizing Foods- Im a Hungry Person!
 
 
Light Snacks
These are light snacks and you have to go to trader joes...they have the chocolate covered bananas that sell like hotcakes!  Other low calorie, high volume foods are the cheese puffs, soy raviolis, corn dogs, low cal soups, check this website out stated above.  Sometimes I send away for products that I can't find...why deprive yourself? Oh and those Shirataki noodles! They are hard to find..I found them at a health food store in Queens in the refrigerator...they are packed in clear plastic in water and made of soy..the whole package is 40 calories!
 
 
Gone Bananas- Trader Joe's best kept secret...frozen bananas covered in chocolate. Yum! 160 cals but 8 gms of fat.  Please use as a dessert and only one.
Animal Crackers- you can eat plenty of them and it is less than 200 cals!
Steelcut Oatmeal at Trader Joe's-150 cal and a large creamy serving.  It is the best I have tasted!
Pretzel Thins at Trader Joe's- 23 are a serv for 110 cals.
Lowfat Cheese Puffs-Can have a lot for low amt of cals.
Shirataki Noodles- I found them in the Food Emporium in Flushing off of the LIE westbound.  It is a health food store that carries it in a bag of water in the fridge by the soy chicken salads and sandwiches.  It is 40 cals for a whole bag!  When adding sauce, let it marinate in it for a few hrs before eating it for best results.  The noodles are a little gummy but absorb sauces well.  They have no carbs b/c it is soluable fiber, and no fat.  It is made from the glucomannan plant.
 
My favorite sauce for the noodles-lite soy sauce, 2 tsp of sesame oil and garlic powder.  Stir fry for just 2 mins or microwave for one minute after rinsing the noddles in cold water for 3 mins.
 
Arnolds sandwich thins= 100 cals and 5 gms of fiber.  You can find them in Key Food or any Supermarket.  I love them in the morning toasted with swiss cheese on top and a tomato slice under the melted cheese.  I have two at a time.
 
Arnolds Whole Wheat Bagels- 240 cal and 7 gms of fiber and are bulky and worth it!  Make sure you drink plenty of water if you eat a lot of fiber.
 
Thomas' Honey wheat English muffins-110 cals
 
Harmony Vanilla Raisins- 21 pieces for 130 cals found in Walbaums.
 
Low Calorie Snacks- click here
 
 
Gold Fish baked snack-  You can eat them as a mid-day snack and have a lot for only 140 cals approx.
 
Cliff Bars- They can be used as a breakfast meal with a fruit or a mid day snack.  Delicious, make you full, are 240 cal, have 4 gms of fiber, and 7 gms of fat.  Only one in a day, b/c of the fat content.  One is enough for fullness.
 
Pastas that are 180 cal for 2 oz dry instead of the regular 210 cals:
 
Healthy Harvest Ronzoni Yolk Free Whole Wheat blend pasta in a bag=180 cal and 6 gms of fiber.
 
If you go to a chinese food or grocery store:  Dried noodle-green bag=180 cals per piece
Zaru Soba Japanese Buckwheat Noodles: Comes in bundles and are 190 cals for 2 oz uncooked and 5 oz of fiber.  Warning..it has a strong wheat taste. 
 
Brown Basmati Rice tastes better than regular brown rice texture wise.  It is the same cals though 210 for a serv.
 
Faye yogurt pronounced Fagie: is a great source of protein, watch the fat and boy does it fill you up.  I add walnuts and honey to make it official that I am eating greek style yogurt!  It is in Trader Joes and Stop N Shop.
 
Me at 5ft 6 inches tall, 158 pds, 38 yrs old, which is 15 pds less than a yr and a half ago, (yay!) and I just keep going by putting motivation factors in my months to come.  Ten more pounds and I am at a healthier weight. I do not try for my average ideal wt because it doesn't look good on me and I have muscle and want to keep a healthier bone density level as I get older.
 
Taken July 4th, 2009.  Once you get your pattern set with meals that you like and your body gets used to losing weight, yes you can cheat, buut give it a month when you first start.  SO what if you don't lose every week.  I didn't.  Don't sweat it.  It was the hardest journey for me and fitness is the main culprit in my life!  I work out 4-6 times per week, four if I am really good on my diet and 5-6 times whne I have my cocktails or BBQs.
 
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