It’s finally happening! DayOne Health is launching its own yoga program. With great pleasure we announce that starting today you can sign up for our four-week Lap-Bander Yoga event.
As a part of our program, we will offer class on Tuesday night for four weeks starting May 6th. The class will be led by Mindy Hanzlik and will take place at Ganesha Yoga studio in Lakeview.
May 6th – 6:00-7:00 pm
May 13th – 6:00-7:00 pm
May 20th – 6:00-7:00 pm
June 3rd – 6:00-7:00 pm
Your level of proficiency, fitness, or size doesn’t matter. As our instructor says, “if you can blink, you can do yoga.” We understand how intimidating it can be to visit the regular class, and that is why we decided to launch our own Lap-Bander yoga group. To gauge the interest, we are currently rolling out the class as a four-week program. In the future, we are hoping to make Lap-Bander Yoga a permanent component of our program, but in order to do that we need your support.
How do you sign up?
To sign up for our four-week event, all you need to do is contact our practice at 312-255-1900 or go to the sign up page and leave your info. Capacity is limited so if you are considering signing up, please do so as soon as possible.
How much is the class?
Our four-week package, including specialized instruction from Mindy and use of yoga mat and props, is $50 per person, which comes down to only $12 per class.
For more information please contact our Dietitian, Rebecca, at (312) 291-7504 or at firstname.lastname@example.org.
We look forward to seeing you in class!
Author: Rebecca Levine MS, RD, LDN - Registered Dietitian, Dayone Health
When it comes to sustainable weight loss, both diet and exercise are key. Nevertheless, for many people, making healthy food choices is much easier than engaging in regular exercise. Some find that time, money and access can prevent them from becoming regular exercisers. Others may lose motivation to exercise because they simply feel intimidated with where to begin.
At DayOne Health, we want to help you engage in a more active lifestyle without a pricey gym membership. This month, in conjunction with our monthly support group meeting, we found a way to help our patients to both participate in exercise and to feel connected to their bodies. With the help of Mindy Hazlik from Ganesha Yoga, DayOne Health patients took their first leap into the world of a downward dog.
What is Yoga?
Yoga is considered to be a mind-body exercise which can help you relax and manage stress. There are many different styles of yoga, which makes it accessible to everyone independent of size or fitness level. Regardless of the style, most yoga classes are composed of poses, or movements, put together in a series to promote increased strength and flexibility. Along with the poses, breathing is perhaps the most essential part of the exercise. Integrating breathing with the poses helps you to reap the most benefits from a yoga practice.
There are many health benefits of yoga. Participating regularly in yoga sessions can ease your joint and back pain, increase circulation and decrease blood pressure. Yoga can also improve your bowel functions, and lower blood sugar and cholesterol levels (1). Many people find that yoga also helps them to be more mindful, which can help when it comes to making healthier food choices. Yoga is not an activity that you have to wait to participate in until you lose weight or become increasingly fit. Yoga can be a great stepping stone to begin a journey into fitness.
Yoga for Everyone
Our yoga instructor for our class at DayOne Health, Mindy Hanzlik, lays the foundation for her teaching based on the principle that yoga is for everyone. Mindy Hanzlik is one of the owners of Ganesha Yoga, a studio on the north side of Chicago. Ganesha’s philosophy is that the more yoga is practiced, “the more people [are] able to listen to, accept, and love (their) bodies, not just work them.” The studio also believes that “to instill confidence in not only the body, but also the mind, is what propels individuals to want to participate in an active lifestyle.”
One of our DayOne Health yoga participants had the following to say about Mindy’s teaching: “Not only is she knowledgeable, but she is extremely approachable so you immediately feel comfortable.” The concept of creating a safe and supportive environment for people to improve their health is something that both Ganesha Yoga and DayOne Health value. DayOne Health is looking to continue to offer our patients fitness and lifestyle opportunities that help to strengthen both the body and the mind.
While many think there is a big difference between how weight gain affects men and women, research shows that’s not necessarily the case. As it turns out, once above BMI of 35, emotional and physical struggles of both men and women are very much alike.
While in the early stages of a weight gain, much of the perceived differences in weight perceptions stem from social pressures and attitudes – a heavier man is viewed as a “big guy”, a heavier woman is seen as overweight – once obese, both genders face the same scrutiny. Although prejudice should not be the reason to stay in shape, lack of culture pressure leads men to care less about their weight, be less informed about nutrition, and often makes them fail to recognize health risks of being overweight until it’s too late.
It is estimated that about 10% of men and 14% of women worldwide have a BMI of 30 or greater. In other words, obesity is as prevalent among men as among women. Even though affected equally, men are often more reluctant to seek the help they need, and as a result when they do, they tend to be heavier than women and have more weight-related conditions. Unfortunately, at DayOne Health we see a similar tendency. With male patients being a minority, men are on average heavier than our female patients and therefore are more affected by weight-related conditions. Even though at DayOne Health we believe it’s never too late to become healthier, it is very disheartening to see our male patients fighting extra pounds while simultaneously having to deal with diabetes and other weight-related conditions that could’ve been prevented if treated much earlier.
Our advice - don’t wait until a major medical event to check your weight and do your labs. If you think your BMI may be already in upper 30s – weight of 240lbs or more with a height of 5’9 – lap-band may be a good alternative to traditional weight loss methods.
Weight Loss Objectives
At DayOne, we try to help you fight extra pounds before they start affecting your blood pressure, sleeping, and sugar and cholesterol levels. We do understand that everyone wants to be attractive to the opposite sex, and as extra weight creeps up it can prevent one from looking his or her best. Nevertheless, when you come to DayOne Health, your health always comes first. When thinking about weight, we are more concerned whether you can get to the top of the staircase without getting winded, not how look while doing it. We can’t stress enough that health benefits should be the main driver of your weight loss goals. In other words, it’s not all about the ladies dear gentlemen.
Weight Loss Surgery for Men
Even though both women and men are equally affected by excess weight and that weight loss surgery has been proven to show great results for all patients independently of their gender, women are four times more likely than men to seek weight-loss surgery . The bad news is that once you surpass a BMI of 35, significant weight loss becomes harder. Even worse is that each additional pound increases your risk of developing life-threatening conditions such as diabetes, hypertension, hyperlipidemia, and sleep apnea. While weight loss surgery may seem like an extreme solution, lap-band has been a safe and effective method to help fight obesity and weight-related co-morbidities.
If your BMI falls into the obese category, but you haven’t yet developed any of these health conditions, getting the lap-band surgery may now prevent you accruing unnecessary health costs. If your health has already been affected by your weight, lap-band can help you to reverse some of the damage. Lap-band surgery is a powerful tool that can make your life easier and live a healthier more fulfilling life.
Year after year, many people find that no amount of dieting or exercise can help take off the weight or allow them to keep it off. This can often lead to a lifelong struggle with weight control. Despite their best efforts, the weight simply won't go away. When all traditional methods to lose the weight have failed, a bariatric procedure may be the most effective solution. With many advances in weight-loss surgery, one of the most popular procedures is LAP-BAND surgery.
While fear and uncertainty are common when thinking about surgery, LAP-BAND has become one of the safest and most effective bariatric procedures. Completed in one hour and requiring no overnight hospital stay, it's recognized as the most effective treatment for obesity. While it may be possible for those with a BMI of 30 or higher to lose weight through diet and exercise, recent clinical studies show the weight returns within a span of 3-5 years. This results in the yo-yo effect, leading to a lifetime of going from one diet or gym to another in search of a perfect combination that simply may not exist.
However, LAP-BAND surgery has put an end to the cycle of failure and disappointment experienced by many dieters. This minimally-invasive procedure is both safe and effective. It involves a surgeon making one to five small incisions in order to complete the laparoscopic procedure. Rather than cutting or stapling, it simply involves placing an silicone band around the top portion of the stomach to create a small pouch. This smaller pouch allows a person to get full faster without feeling hungry or deprived, which happens when people cut their food portions during a regular diet. For the majority of Lap-Band patients, gaining this advantage marks the end of being prisoner to food and the beginning of a new lifestyle.
Once you decide LAP-BAND surgery is for you, there are certain dietary tips that must be followed before and after the surgery. Before the surgery, you’ll meet with a dietitian to formulate a tailored plan to get you on the right track. About two weeks prior to surgery you will complete a liquid diet in order to shrink your liver. This will allow the bariatric surgeon easier access to the stomach during the surgery. The preoperative liquid diet consists of low-sugar drinks and liquids with protein, such as skim milk and thin soups. In order for you to get all necessary nutrition, the liquids consumed should be high in protein and low in calories, fats and carbohydrates. Following the surgery, your dietary restrictions concerning food textures will continue up to 5 weeks, with a slow progression toward solids. The intention of the post-operative diet is to allow the newly banded stomach to slowly adjust to solid foods after surgery.
After completing the post-operative diet, you will begin your new LAP-Band lifestyle. You’ll be advised to eat three nutritient-rich, calorie controlled meals a day. Low calorie snacks are allowed between meals if needed. You’ll also be advised to not drink liquids with your meals . This helps solid food to stay in the stomach longer and provides more satisfaction after eating meals. It is also recommended that you avoid high fat/high sugar foods, carbonated drinks and alcohol.
While LAP-BAND surgery is a great solution to defeat the bulge, it does require a commitment to a lifestyle change. In order to help you successfully transition into your new healthier lifestyle, DayOne Health offers adjustments to the LAP-BAND, nutritional and psychological counseling, and monthly support groups. For most patients Lap-Band is a life-changing procedure that inspires them to live a healthier and happier life.
For those eager to prepare healthy new dishes, there are many recipe ideas available at http://www.dayonehealth.com/resources/lap-band-friendly-recipes.html.
As thousands of Americans each year are discovering a new world of weight loss possibilities, LAP-BAND surgery is becoming an increasingly popular form of bariatric treatment. If you’re one of the thousands of Americans considering LAP-BAND surgery to achieve your weight-loss goals, you must dedicate yourself to a lifestyle change. For the surgery to help you lead a healthier lifestyle, DayOne Health recommends you follow these five tips and tricks. Making them part of your new lifestyle will bring faster results and LAB-BAND success.
LAP-BAND Success Tip 1. Eat Healthy
After bariatric surgery, healthy eating is about both what you eat and how you eat. For the best results, your long-term post-surgery diet should involve a balanced diet rich in protein, vegetables, fruits and whole grains.
Essentially you want to avoid processed foods or foods that have been modified in any way. If there is a long list of ingredients on a food label, or if there are any ingredients you can’t pronounce, then chances are you shouldn’t eat it.
For LAP-BAND success, food preparation is just as important as the food itself. Here are some food preparation techniques you should know as well:
• Try to broil, bake, poach, or grill meats and other foods instead of frying..
• Replace oil with vegetable or chicken broth, yogurt, or applesauce.
• Opt for skim milk instead of whole milk.
• Rather than using excess butter or olive oil to add flavor, try adding lemon juice and spices instead.
If you're just getting started on your LAP-BAND journey, this diet may sound challenging. Nevertheless, your body will start to get used to the changes and will welcome each opportunity to have healthy foods. In fact, after a time many LAP-BAND patients find unhealthy foods to be less appetizing.
LAP-BAND Success Tip 2. Protein Comes First
As one of your body’s most essential nutrients, protein should be a focal point of each of your meals. Remember, you need approximately 60-80 grams of protein each day to remain healthy after LAP-BAND surgery. This amount of protein may be more difficult for bariatric patients to consume due to having a decreased stomach capacity. That is why it is importance for a LAP-BAND patient to be more aware of the sources of protein in their diet. It can be helpful for LAP-BAND patient to plan their meals and snacks around high protein foods to help them reach the daily recommendations.
Thankfully, protein can be found in an array of foods, including meat, dairy products, fish, soy products, nuts, and legumes. When choosing your proteins, you should always look for lower fat options. If you find yourself having difficulty getting enough protein into your bariatric diet, consider mixing protein powder into some foods or including a protein shake on days you are low on protein.
LAP-BAND Success Tip 3. Keep Blood Sugar Stable
Keeping your blood sugar levels stable can help to keep your hunger controlled as well. To keep your blood sugar levels stable you should:
Eat a meal or snack every 4-5 hours
• Limit simple carbohydrates – think white bread, rice, pasta and snack foods like chips, cookies and candy.
• Eat small portions of complex carbohydrates – think whole grains and fruit.
• Stay properly hydrated by drinking ~ 64 ounces of fluids each day.
LAP-BAND Success Tip 4. Drink Enough Fluids
It’s important to remain hydrated after a LAP-BAND procedure. Drinking ~ 64 ounces of water each day can help to keep you to stay adequately hydrated. You can also drink other low-calorie, sugar-free beverages, such as Crystal Light, diet iced tea, and Vitamin Water 0 to help you stay hydrated.
This may seem difficult, considering you can’t drink 30 minutes before and after meals, but if you’re like most successful LAP-BAND patients, you’ll get used to your new routine in no time at all. To meet your daily fluid intake goals, you should keep a small bottle of water or other low-calorie liquids with you as much as possible. Also, try to spread your liquid consumption evenly throughout the day.
LAP-BAND Success Tip 5. Choose Healthy Snacks
Snacking can be part of your LAP-BAND weight loss plan, as long as you choose healthy snacks. Snacking between meals can actually help patient to fill in “gaps” in their nutrition. Since LAP-BAND patients may only eat small amounts of food at meals, snacking can help patient to get in additional nutrients.
It is importance to remember that although snacking can help promote weight loss, snacks must also be healthy and calorie controlled. Snacks such as vegetables with low-fat dip, fruit, low-fat string cheese or yogurt, or low-sugar protein shakes or bars are good choices for LAP-BAND patients. Theses snacks often have both protein and fiber, which can help you feel more satisfied between meals. We recommend snacks be between 100-150 calories.
The Road to Lifelong LAP-BAND Success
Life after LAP-BAND surgery can be extremely rewarding and surprisingly easy to adjust to. However, there are some things that you simply must do to have the most success possible. By following these tips, you too can be a LAP-BAND success story. To ensure your success, here are some tasty LAP-BAND friendly recipe ideas that will aid you along the way to enjoying a happier, healthier lifestyle.
Study Shows Bariatric Surgery is a Highly-Effective Treatment for Type II Diabetes
Diabetes may be easy to ignore when the symptoms are minor, but the risk of going untreated can be serious. Fortunately, most diabetes patients choose to be proactive, seeking the best way possible to reduce the risk of heart disease, nerve damage, kidney damage, eye damage, osteoporosis, and other complications before their symptoms worsen and lead to serious medical conditions. Type II diabetes can be controlled with medications, diet, exercise, and frequent monitoring of blood sugar levels, but recent research has shown that bariatric surgery in conjunction with traditional diabetes treatment is much more effective at reducing symptoms and risks associated with diabetes.
The study, published by the New England Journal of Medicine, set out to measure the efficacy of intensive medical therapy alone compared to medical therapy in conjunction with bariatric surgery in reducing and controlling the symptoms of type II diabetes. A group of 150 patients with severe diabetes (with a hemoglobin level greater than 7.0%) and a BMI of 27 to 43 was chosen to participate in the experiment. Third of the patients, received intensive medical therapy including lifestyle counseling, weight management programs, glucose monitoring, and drug therapy. In addition to these treatments, the other 99 participants underwent bariatric surgery along with additional nutritional supplementation including vitamin therapy to reduce the risk of post-surgery nutrient deficiency.
Patients were assessed every three months for one year after beginning their assigned treatment to determine their progress by evaluating weight, body measurements, blood pressure, and blood sugar levels with a goal of lowering hemoglobin levels to less than 6% over the course of one year.
At the end of the first 12 months of treatment, just 5 out of the 41 patients (12%) who underwent medical therapy alone had reached a hemoglobin level of 6% or below. In comparison, 39 of the 99 patients who underwent bariatric surgery (39.4%) had reached the less-than 6% hemoglobin goal. In addition, at the end of the study fewer bariatric patients required insulin and none required additional glucose-lowering drugs.
In addition to improved hemoglobin levels, bariatric patients lost significantly more weight and saw a greater decrease in waist circumference. They also saw greater improvement in metabolic syndrome and hyperinsulinemia and even had significantly higher levels of HDL cholesterol, the “good cholesterol” that helps to remove harmful cholesterol from the bloodstream and reduces the risk of heart disease.
The most significant improvements for bariatric patients occurred in the first three months and were maintained throughout treatment. Observational studies have shown that over a period of 10 years, bariatric surgery patients continue to have higher rates of diabetes remission and overall bariatric procedures result in a 55 to 95% remission rate of type II diabetes.
For patients with type II diabetes, bariatric surgery in conjunction with diet, exercise, and blood sugar monitoring may be the best strategy to reduce the need for medication, reduce the risk of serious complications, and obtain maximum improvements in overall health. At DayOne Health, we provide our Chicago bariatric surgery patients with a valuable tool in diabetes remission. If you are interested in learning more about how LAP-BAND surgery can reduce the risks associated with diabetes, schedule a consultation with our experienced bariatric surgery experts today!
1. Start Today
Why wait until the first of January to start moving toward a healthier you? After all, the goal isn't to make changes during a certain period of time; the goal is to change your life permanently. Living a healthy lifestyle is a lifelong, every day process and there is no better time to start than right now. Start planning and taking steps toward your weight-loss goals today and you will already be on your path to a successful year.
2. Set Realistic, Specific, and Measurable Goals
Setting a specific goal for yourself is the first step in mapping out a plan for success. Rather than making your resolution “I want to lose weight,” decide how much weight you want to lose and when you want to lose it by, but make sure your goal is realistic. If your resolution is to lose 100 lbs by April, you will feel like you failed even if you lose 30 lbs in that time. Set yourself up for success by setting goals that are achievable and you will be more likely to feel motivated with every step of progress you make.
3. Put Together a Solid Plan
Those of us who have made a resolution without putting any thought or planning into it know how they usually turn out. If you want to succeed in your weight-loss resolution, you need to know how you are going to succeed in advance. Write your goals down in a journal, then start mapping out a specific plan to reach them. Write out how often you are going to exercise, what kind of exercise you are going to do, and for how long. Write down your dietary goals and be specific about the changes you will make in your food choices. Again, you will want your plan to be realistic but specific. Breaking your goals down to daily and weekly tasks will set you up with an action plan that is much more likely to succeed.
4. Get Your Weight-Loss Tools Together
In addition to having your weight-loss plan ready before the new year, it is a good idea to put together a list of the tools you will need to stick to your plan. If you plan on exercising but aren't sure where, now is a good time to consider getting a gym membership or look into exercise classes available in your community. If you plan on exercising at home, start putting together an exercise plan and gather any equipment you will need before the new year.
In order to reach your dietary goals, you will need to write out your meal plans with recipes that are delicious, healthy, and lap-band friendly. You may want to go grocery shopping before the new year to stock up on healthy food choices. While you are at it, you may want to get rid of any unhealthy trigger foods you have laying around your kitchen.
5. Change Your Frame of Mind
When you chose to undergo LAP-BAND surgery, you took a big step toward better health for life. That is a success on it's own, and you have what it takes to keep progressing. Believe in yourself and remember that you deserve to be the healthiest you can be. Any time you have a thought to the contrary, imagine a big stop sign and take a few deep breaths. You can even say “stop!” out loud if it helps. Try to reduce your stress levels with meditation and breathing exercises. When you are stressed, your body produces cortisol, which contributes to weight gain. Positive thinking and stress reduction techniques will help you stay motivated and may even reduce cravings, so focus on the positive changes you are making for yourself and remember that you are worth it!
6. Allow yourself to cheat
You are more likely to succeed if you eat your favorite food in moderation than try to abstain from it completely. Don't leave trigger foods around your house, but if you love chocolate, allow yourself to have some in small doses on occasion.
7. Get Support
Tell a friend or family member about your resolution and ask if you can check in with them on occasion to discuss your progress. You may find it easier to stick to a resolution when there is somebody holding you accountable. We also encourage you to join a meeting of the DayOne Band Buddies support group where you can connect with other bariatric surgery patients to discuss challenges and share successes in a safe, non-judgmental environment.
8. Don't Beat Yourself Up if you Stumble
If you fall off the wagon, don't give up! Instead, get up, brush yourself off, and keep looking forward to a brighter future. As long as you are willing to try again, you are succeeding. It can be challenging not to get down on yourself when there is a hiccup in your weight-loss plan, but beating yourself up isn't going to help you reach your goals. Leave the past where it belongs and see each day as a new opportunity to make progress in becoming the best you possible. Staying true to your resolution may have been difficult in the past, but this is a New Year and a New You!
From change in taste to the connection between stress and weight - here are five nerdy facts about a weight gain.
1. Increased weight can can change how you taste food. Latest study performed by Kathryn Medler, PhD, associate professor of biological studies at the University of Buffalo showed that obesity may change how our tongues react to different foods. Tests showed that severely obese mice had decreased ability to detect sweets compared to their slimmer counterparts. The plumper mice had fewer cells that reacted to sweets and those that were present reacted weaker than normal. It is unclear how decreased sensitivity to sweetness can impact the increase in weight. Dr. Medler gives one possible answer – the overweight may crave sweets, but because of the lower sensitivity, it may take a larger portion to feel satisfied.
2. Traumatic events and depression has been linked to obesity and weight problems. One of the recent studies shows positive relationship between PTSD in women and increased body weight. Women with one to three symptoms of PTSD were 15% more likely to be overweight or obese than women who never experienced trauma. Women with four or more PTSD symptoms were 25% more prone to increased body weight. Weight problem is not only caused by emotional eating but also by a hormonal imbalance that causes increase in the abdominal obesity. Primary care physicians caring for patients affected by PTSD should stay vigilant to the signs of weight gain in their patients.
3. Researchers found a surprising relationship between the antibiotic consumption and weight gain. The studies show that the antibiotics affect the bacteria living in a digestive tract, and by lowering gut’s bacterial diversity, can cause a weight gain. According to the article published by Newsweek, the diversity of cultures in the digestive tract may be adversely affected by a direct use of antibiotics or consumption of animals that were treated with antibiotics – which means most of the meat in a grocery store. It remains unknown how exactly the decrease in bacteria can cause the weight gain, but apparently in conducted experiments the resulting increase was statistically significant. It is also unknown whether changes in the gut are permanent or temporary – whether the bacteria colonies can rebuild themselves after damaging impact of the antibiotic.
4. Elevated levels of Cortisol – hormone released in the initial reaction to stress – can increase appetite and aid to transform fat cells into visceral fat. This may in turn make patients more prone to diabetes and hyperlipidemia. Another way that the Cortisol can jeopardize dieting efforts is by suppressing the insulin and leaving whole a lot of glucose in a bloodstream. Cells starved for glucose send signal resulting in hunger pangs. The unused glucose is later stored as body fat. This the mechanism can cause overeating and significant weight gain during prolonged stress. In addition, Cortisol was shown to bind to the areas in brain responsible for cravings increasing the appetite which in the end can make the weight gain even worse.
5. Even without diabetes or high blood pressure, BMI above 30 can be detrimental to overall health. Researchers from Toronto’s Mount Sinai Hospital found that patients with BMI greater than 30 are at 24% higher risk of heart attack than those with lower BMI levels. In other words, there is no such thing as healthy obesity; even without metabolic diseases, the weight alone may increase chances of cardiovascular issues.
Ladies, do not threat! We are all going though this, and more often than not we give in to the cravings brought by PMS. Many times we tell our patients that rather than fight the battle we will most likely lose, better to give in but in a controlled manner. We understand that if you crave chocolate so bad you want to bathe in it, trying to fight the urge with full abstinence may not be the best strategy - unless you have a strong history of success in this kind of throw downs then more power to you!
For those of us who fail miserably on the battlefields of PMS cravings, we decided to get you some lap-band-friendly recipes. Even though in some cases, moving toward healthy desserts may turn out to be a slippery slope, feeling miserable and deprived is not a DayOne Health way of shedding pounds. Desperate times call for desperate measures ladies. Here is a list of five lap-bander friendly recipes that will make your head spin and PMS be gone. If you would like to see more recipes you can visit our lap-bander friendly recipe page or get more recipes from the www.hungrygirl.com (Great site by the way!).
- Loca for Mocha - a fantastic weight-loss friendly frozen coffee
1 packet hot cocoa mix with 20 - 25 calories (like Swiss Miss Diet or Nestlé Fat Free)
1 tsp. plain fat-free nondairy powdered creamer
1 tsp. mini semi-sweet chocolate chips
1/4 tsp. instant coffee granules
1 no-calorie sweetener packet (like Splenda or Truvia)
1/2 cup light coffee ice cream
1/4 cup light vanilla soymilk
1 cup crushed ice or 5 - 8 ice cubes
In a tall glass, combine hot cocoa mix, creamer, chocolate chips, coffee granules, and sweetener.
185 calories, and PMS gone bye bye. Enjoy!
- Slice of Life – Chocolate cake madness with 217 calories per slice
1 sugar-free chocolate pudding snack with 60 calories or less (like the kind by Jell-O)
1/3 cup chocolate frosting
2 tbsp. light chocolate syrup
2 tbsp. mini semi-sweet chocolate chips
Two 25-calorie packets hot cocoa mix (like Swiss Miss Diet or Nestlé Fat Free)
Half an 18.25-oz. box (about 1 3/4 cups) moist-style devil's food cake mix
1 tsp. granulated sugar
1 tsp. baking powder
1/8 tsp. salt
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
Preheat oven to 350 degrees. Spray a 9" round cake pan with nonstick spray and set aside.
In a medium-large bowl, combine topping ingredients. Mix thoroughly. Cover and refrigerate until thickened and cake is ready to be frosted.
To make the cake, place chocolate chips and the contents of both cocoa packets in a tall glass. Add 1/2 cup very hot water and stir to dissolve. Add 3/4 cup very cold water and set aside.
In a large bowl, combine cake mix, sugar, baking powder, and salt. Stir well. Add chocolate-cocoa mixture and egg substitute. Whisk until completely blended.
Pour batter into the cake pan. Bake in the oven until a knife inserted into the center comes out mostly clean, about 30 minutes. Set aside to cool completely.
Once cake has completely cooled, transfer to a plate. Evenly spread the topping over the top of the cake.
Refrigerate until topping has set, at least 15 minutes.
Evenly cut cake into 8 slices 217 calories each. Serve and enjoy! (Refrigerate leftovers.)
MAKES 8 SERVINGS – share the love!
- Bite It! – A divine chocolate mousse
1 pack Nabisco 100 Cal Oreo Thin Crisps
2 Mousse Temptations by Jell-O snack cups, any chocolate flavor
1 Jell-O Sugar Free Chocolate Pudding Snack
1/2 cup Fat Free Reddi-wip
Roughly crush cookies and set half aside. Evenly distribute the other half between two small glasses or dessert bowls.
Spoon a container of mousse into each glass/bowl. Top each layer of mousse with half of the pudding. Squirt 1/4 cup Reddi-wip on top of each pudding layer. Sprinkle remaining crushed cookies on top of the two desserts, evenly distributing the cookies between the desserts.
Observe their beauty, maybe take a picture for Facebook, and DIG IN!
MAKES 2 SERVINGS each 150 calories worth of goodness!
- I ShouldCocoa
One 25-calorie packet hot cocoa mix (like Swiss Miss Diet or Nestle Fat Free)
2 tsp. fat-free non-dairy powdered creamer (like the kind by Coffee-mate)
2 tsp. unsweetened cocoa powder
2 tsp. mini semi-sweet chocolate chips
20 mini marshmallows (about 1/4 cup)
2 low-fat honey graham crackers (half a sheet), crushed
Place cocoa mix, powdered creamer, cocoa powder, and chocolate chips in a large mug. Add 1 cup very hot water, and stir until ingredients are fully dissolved, melted, and combined. Top with marshmallows.
Using a kitchen torch, toast the marshmallow layer for 5 - 10 seconds, until slightly melted and cooked to your liking. (Some like their 'mallows golden, some like 'em blackened!) Allow to cool slightly, and then top with crushed graham crackers.
MAKES 1 SERVING and 178 calories!
- Oreo Invasion
4 packs 100 Calorie Packs Oreo Thin Crisps
3 cups light vanilla soymilk
1/2 a small (4-serving) pkg. JELL-O Sugar Free Fat Free Cook & Serve pudding mix; Vanilla
1 envelope unflavored Knox Gelatin
2 cups thawed Cool Whip Free
2 tbsp. sugar-free chocolate syrup
Stir pudding mix into soymilk in a medium-large saucepan. Stirring constantly, bring to a full boil. In a large mixing bowl, combine soymilk mixture with gelatin and whisk continuously for at least 5 minutes (until gelatin is completely dissolved). Place dish in the fridge for about 45 - 60 minutes, until chilled and partially set. Meanwhile, take 1 and 1/2 packs of the cookies and process in a blender or food processor until reduced to fine crumbs (or place them in a sealable plastic bag and crush through the bag with a rolling pin; less clean up!). Place crumbs in a 9" pie dish, and use your hands to spread crumbs along the bottom to cover. Take remaining 1/2 pack of cookies along with 3rd pack and break into pieces; set aside. Once mixture in fridge is ready, stir in 1 and 1/2 cups of the Cool Whip (a wire whisk works wonders) until thoroughly mixed. Next gently stir cookie pieces into the mix. Carefully pour mixture into pie dish and spread evenly on top of crumbs. Return to fridge until set (3 hours or overnight). Once ready to serve, break 4th pack of cookies into small pieces. Spread 1/2 cup Cool Whip over pie and sprinkle cookie pieces on top. Drizzle with chocolate syrup and prepare to get cookies 'n cream crazy!
Serves 8 with 115 calories a pop!
1) Low-Fat means healthier
Low-fat does really mean that what you are about to consume is low in fat content. Nevertheless, in most cases it is also very likely to be higher in sugar. You may think you are eating healthy and getting a head start on your diet, while you are actually getting more calories than you planned. Always check the food label to get the whole picture of what is in your food. Sometimes it’s better to go with the regular version of the product.
2) A vegetarian diet will help me lose weight
That holds true only if you keep your calorie intake on the prescribed level of 1,200 calories a day. If your diet will remain high in calories and snacking, a vegetarian diet will not get you the expected results. In addition, if you are not use to eating fiber-rich foods in the beginning you will most likely feel miserable and deprived. Finally, if you are a carnivore at heart, you may find the diet unsustainable or go on a binge after you are done with your vegetarian kick.
3) You can eat as much protein as you want
Living solely on protein is not a good idea to start with because soon you will deprive your body of all other nutrients necessary to stay healthy. Protein is truly very good for you, but only if it’s lean protein. Not all protein-containing food is the same – foods differ in type and amount of fats they contain and sugar levels. When in doubt, consult the nutrition label to determine if what you are eating is really good for you both in a nutritious and caloric sense of the word.
4) Skipping meals will help you lose weight
Skipping meals is a very bad idea. Skipping meals may actually make you gain weight for two reasons. First, you will be more likely to go on binging sprees if you go hungry for longer periods of time, or try to radically change your eating schedule. Second, by starving yourself you may induce your body to go into a so called “starvation mode” which will cause your body to store the calories it would normally burn.
5) If you exercise you can eat what you want and still lose weight
No matter if you exercise or not, the number of calories you eat has to be lower than the number of calories you burn in order to lose weight. You can argue here, that it is obvious that if you exercise you will burn more calories, but you have to take under consideration two facts that are not in your favor. First, when start exercising you will naturally be hungrier. Second, we usually do overestimate how many calories we burn when exercising. With that in mind, unless you are in an honest relationship with My FitnessPal, you can get yourself into a lot of trouble with the idea of eating what you like because you exercise.
6) Working out the body parts you want to slim down, will burn fat in these areas
Everyone has fallen for this one, one time or another. You decided you want your stomach perfect for the summer, planned out your daily dose of crunches, and even followed though for two weeks. What happened next was that you actually got better with your crunches; nevertheless, your stomach stayed exactly as it was or maybe even worse. What happened was that while doing your crunches you didn’t actually burn the fat on your stomach, you burned some calories and maybe some fat, but not where you expected. In that sense, if you want to lose weight it might be more beneficial to do cardio exercises to burn more calories and tone your whole body.
7) Hot Yoga will make you burn more calories
You can easily leave your sweat suits, garbage bag, and exercise in high temperature behind. None of these things will make you lose more weight than doing the same exact exercise in regular temperature. The only result is that you dehydrate yourself, which will definitely not improve your weight loss. When it pertains to exercise, sweating more does not mean better results or that workout is more effective. Keep exercise light but repeat it every day and you will see improvement much sooner than slow cooking yourself once a week with other yoga aficionados.
8) A cleansing diet will upstart my weight loss
Cleansing may give you results in the beginning, but for many reasons it will be a Pyrrhic victory. First simple reason is that “cleansing” makes you miserable, so it is very unlikely you will actually enjoy your success. Second, it is not sustainable. As soon as your body gets any extra calories it will go into starvation mode and either cause you to regain the weight or will heat you with a double force of a yoyo effect. We strongly discourage from upstarting your weight loss this way because even if you manage to “cleanse yourself” it is more likely you will prime yourself for massive weight regain than long-term weight loss.
9) Carbohydrates make you fat
You need to remember that all carbohydrates don’t have the same effect on your body. It’s not the carbohydrates that are making you fat but the calories. Don’t forget also that carbohydrates are a necessary part of your diet, so cutting them out is not a good idea. You should definitely eat them in moderation, and make sure that you minimize the amount of processed carbohydrates. Processed means that they are stripped of the fiber that would normally make you feel full faster. Because most of the carbs in processed foods are processed as well, make sure that you incorporate in your diet fiber-rich foods.
10) Fad diets can give you permanent weight loss
If you tried to lose weight with fad diets and still haven’t, you already debunked this myth yourself. The problem is that fad diets seem like something that would work – it’s radically different from your routine, it’s preoccupying, you see results almost instantaneously, you are hungry and/or feeling deprived. Probably the most attractive thing is that these diets have limited time, so no matter how miserable you feel you know deep down you feel that “14 more days and I will finally eat whatever I want.” All of these factors may make us feel like we are doing a great job; in reality, we are doing ourselves a great disservice by destabilizing our metabolism and setting ourselves up for failure. The truth is, the change does not have to be radical, but steady and permanent.