Weekend Sabotage
Is you stuck in a weight loss plateau? Do you exercise regularly and watch what you
eat all week long, only to splurge on the weekends and “reward” yourself for good
nutritional behavior? That could be the culprit. Recent studies have shown that people
consume more calories on the weekend than they do during the week. The extra calories,
coupled with inactivity, can wreak havoc on metabolism, which is used to the body
consuming a certain amount of calories being consumed each day, as well as regular
exercise.
We eat more on the weekends because people have extra time. They are not running
around like crazy people to rush out the door to run to the office, only to grab a sandwich
and squeeze in a mani-pedi or some other appointment in the half hour allotted for lunch.
After work there is the gym and a dinner meeting, or after school activity carpool (or
three or four) and homework and by the time nine o’clock rolls around fall onto the couch
to watch the news, shower, and go to bed, only to get up the next morning to do it all
over again. When people have free time they munch on junk or graze all day long and eat
more than they usually during the course of the day.
Some people open the pantry or fridge and think hmm, this looks good I think I’ll have
some, just because they happen to walk by. Other people munch out of boredom, or
mindlessly in front of the TV or computer, or while reading the paper, a book, or a
magazine. When munching mindlessly while doing something else you don’t savor the
food and really enjoy what you are eating. Measure out a serving size beforehand, drink a
glass of water, or chew gum to otherwise keep your mouth busy.
People eat family meals at home, Friday night dinners or Sunday brunch, or go out to
celebrate a birthday or another joyous occasion. When people sit together they tend to
eat more, and more of the not better for you foods like rich desserts, bread and butter
from the basket on the table, the giant tub of popcorn at the movies, and larger portions
in general. Plan in advance to eat larger portions of vegetables and fruit, and smaller
portions of protein and whole grains, or split an entrée and dessert with someone.
Make sure to get enough sleep. Studies show that people who do not get enough sleep
feel hungrier and have less control over their appetites and then overeat to compensate for
not sleeping enough. Lack of sleep has also been shown to increase the hormone ghrelin,
which tells you that you are hungry, and decrease the hormone leptin, which tells you that
you are full.
Be active, even if you don’t go to the gym on the weekends. Go on a family bike ride, for
a hike, play basketball, soccer or another competitive sport, swim, take the dog for a good
walk around the neighborhood. Your metabolism will thank you by being more efficient
in its use of the calories you consume.
--------------------
What’s the Deal with Fava Beans?
Fava beans are not just for Hannibal Lechter. Also known as broad beans and horse
beans because of their large size, fava beans are an excellent source of protein with 13
grams in a one cup serving and nine grams of fiber. Fava beans are also a great source
of iron. Shell fresh fava beans, put them in boiling water for about a minute, then peel
off the outer, waxy layer. Enjoy them plain for a snack, tossed with olive oil and salt,
salads or with artichokes in risotto. Dried fava beans slow cooked and mashed with
olive oil, garlic, and chopped parsley, and served with a boiled egg and fresh flatbread.
People taking MAO inhibitors should not eat a lot of fava beans because they have a
large amounts of tyramine, which can interact with the medication. People with G6PD
deficiency and favism, a similar disorder where the body lacks an enzyme to break down
the beans, should not eat them because it can cause hemolytic anemia. G6PD and favism
are most common in people of African, Middle Eastern and South Asian descent.
--------------------
Stuffed Eggplant
1 medium to large eggplant
1 small onion
1 teaspoon olive oil
½ cup marinara sauce
2 tablespoons whole wheat flavored bread crumbs
Boil or bake the eggplant until slightly soft but not mush, for boiling about 20 minutes,
for baking about 30, and prick it with a fork so it doesn’t explode in the oven. Let cool
enough to handle, then slice in half lengthwise and scoop out the middle. Sometimes it is
easier to cut around the edges with a knife and pull the insides out, being careful not to
break the skin. Chop the eggplant insides and the onion and sauté in the olive oil. When
the onions are translucent mix in the marinara sauce and pour into the eggplant halves.
Top each half with a tablespoon of breadcrumbs. Bake at 350 for 20 minutes, or until the
breadcrumbs start to turn brown. Makes six servings.
Nutrition information:
Tags: be active, extra calories, get enough sleep, ghrelin, leptin, metabolism, weight loss plateau
