Nutrition Note: Trout vs. Tilapia

One of my clients came in this week and asked about trout vs. tilapia. She works for a company that distributes high quality fish to restaurants and was getting a lot of free samples of trout. However, her weight loss was slowing down and she was wondering if her increased trout consumption could have played a role. 

Here's what we found when we compared 4 oz. trout vs. tilapia both cooked with dry heat: 

For the same serving size, trout has 70 more calories - that's quite a bit when you consider it's  approximately a 1 mile walk to burn those calories off. 
Most of those extra calories come from fat.  Trout has 3x the amount of fat as tilapia. Remember, your body burns the fat you eat before it burns the stored fat on your body ... so eating 3x more fat can make a difference in your weight loss...especially if you are not physically active. 
For both fish, the carbs are 0 so you aren't getting any added sugars.... unless you add sugars during the cooking process - common ingredients like wine or lemon juice will add sugars so be sure you watch your portion sizes. 

So here's my favorite tiliapia recipe for you to try courtesy of the MRC kitchen.  It is enough for 2 so enjoy with a friend or cook once and get 2 delicious meals out of it! 

Enjoy :)

 

http://www.emetabolic.com/community/recipes/dinner/chillirubbed-telapia-and-asparagus 

What Do Cam Newton and Fat Albert Have in Common?

They are both overweight. 

Wait. 

WHAT???  

While we can all agree Fat Albert, by virtue of his name, could benefit from a few extra portions of fruits & veggies.....

the Cam Newton stat is a little more perplexing. Have you seen Cam Newton? If this is overweight.....sign me up!

But according to the BMI chart, his BMI is 29, which is the highest end of the overweight range and teetering on obesity.

What is the BMI?

BMI stands for Body Mass Index and is based on a height/weight ratio. It is used by health professionals to diagnose obesity. Find your BMI by using this chart, locate your height and weight and see if your weight is underweight, normal, overweight, or obese.

So how can this happen? 

The BMI chart is helpful as a "best guess" and it is certainly inexpensive to calculate which makes it great at assessing general populations ... like you might do if you were a scientist working for the CDC. 

But as a weight loss professional who works with individuals, I find the BMI limiting because it does not account for one small but important statistic .... muscle mass. 

For example, if Fat Albert, like Cam Newton, is 6'5" and weighs 245 lbs but 122.5 of it is fat and 122.5 of it is muscle....he's 50% fat .... which is alarmingly dangerous . However, his BMI would say he's overweight..... NOT OBESE...and would not trigger alarm bells as it would would if he were diagnosed obese. This is scary considering the amount of research that links excess body fat to preventable diseases and health issues. 

I don't know Cam Newton's fat percentage but if we were to put him in a healthy range for men ....20% body fat...than that would mean he has only 50 lbs. of fat and 200 lbs. muscle. But according to the BMI chart, he's OVERWEIGHT. We can all see that's ridiculous. 

So how do you avoid this trap?

It's easy to see how body composition, not just BMI, plays an important role in determining how your weight affects your health risks.

Knowing how much of the body is fat and how much is lean muscle allows us to know exactly how much weight in fat we need to target. Remember, you don't want to lose muscle. You only want to lose excess body fat. 

At Metabolic Research Center, our weight loss specialists provide you with a FREE body fat analysis in our FREE consultation and we continue to monitor body fat levels throughout your program to ensure muscle mass is staying put and you are losing stored body fat. Our tried and true weight loss system targets body fat while preserving lean muscle tissue which is how our clients finish their plans looking sculpted and toned (here are some real life success stories).

And most importantly, because each plan is tailored to your body and who you are, you can have the peace of mind that you are getting the most accurate information about your weight, your body fat and how it affects your health. This knowledge helps you make the most informed decisions you can which results in quick, safe weightloss and long-term weight management. 

If you would like to schedule your free consultation call now.....mention the word BLOG and receive 1 year of FREE MAINTENANCE. 

Atlanta, GA : 678-995-LOSE

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Columbus, GA: 706-653-7888

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Roasted Broccoli for When You Are #Sickoflettuce

Raw Broccoli in a baggie for a seasoning

Thank you to Meredith Stewart, Regional Director of Medical Sales, for this delicious veggie recipe for when she is #sickoflettuce. 

Meredith puts fresh, raw broccoli florets in a baggie and drizzles with 1-2 TBSP of olive oil, salt and pepper to taste. (I like to add red chili pepper flakes!)  Then she spreads the broccoli out on a baking pan and bakes at 375 degrees for 20 minutes. Then she turns her oven on high broil (on my oven that's 500 degrees) and cooks for another 10 minutes to get it nice and crispy brown.

Roasted Broccoli. A perfect veggie side.

This is a quick and easy recipe - perfect for a weeknight after a long day at work! 

5 Reasons You Should Switch to Veggie Sausage

Veggie Sausage that hits the spot! 

Here's a pic of some veggie sausage that I cooked for a yummy Sunday breakfast! Why veggie sausage? Well, everyone in my house (except me) is a vegetarian and every once in awhile I wake-up craving a juicy patty of salty, spicy sausage --- the kind that reminds me of Sundays at my grandmothers. So, what's a meat eating girl to do? Cook veggie sausage!
I do not like any of the other fake meats --- but this one makes me a believer. I'm amazed at how well the veggie sausage satisfies me.
While preparing the patties, I wondered what the actual difference was between regular pork sausage and the veggie kind so I looked it up. Here's what I found.

Wow! What a difference. Here are FIVE things to look at which might help you make the decision to switch:

5. Regular sausage has 139 extra calories! (That's an hour of yoga or grande skinny latte)
4. Veggie sausage has 3 grams of Fiber where regular sausage has ZERO!
3. While veggie sausage has 4 grams more carbs, it also 5 grams more protein!
2. When you eat just 3.5 oz of pork sausage, you are getting 65% your daily allotment of fat compared to only 15% from veggie sausage.
1. Veggie sausage when cooked right - really does taste JUST AS GOOD!

So here's how to cook it - JUST RIGHT!

In order to make it as healthy as possible while keeping the flavor, I sprayed my hot cast iron skillet with butter flavored Pam and cooked the patties for about 15 minutes on each side. In the last two minutes, I added 1/2 TBSP of butter to the very hot pan and shook the patties around in it which just gave the patties a nice brown color without all the extra fat you get when you cook them in oil. I patted them dry on a paper towel and quickly took this pic so I could hurry up and devour my delicious sausage patties to go with eggs and toast.

These patties freeze well so go ahead and make a batch even if you are cooking for 1 and then wrap them individually in aluminum foil and you'll have healthy sausage available whenever the craving strikes. Enjoy! Let me know what you think :)

#sickoflettuce? Sweet Veggie Salad!

 

#sickoflettuce? Easy, delicious green bean and tomato salad!

 A big thank you to Rachel Seibenhener, a student at Auburn University (War Eagle!) and a part-time weight loss consultant at the Metabolic Research Center in Auburn (334-887-9292) for submitting this recipe. As a girl on the go, Rachel takes time to eat right because she knows she couldn't keep up with her demanding schedule if she didn't. Rachel says she makes this for dinner a lot :) Here's the recipe: 

             Sweet Veggie Salad 

                    8 oz cherry tomatoes (cut in half)

                8 oz blanched green beans (best to chop)

                Oregano to taste

                4 TBSP olive oil

                4 TBSP apple cider vinegar

                4 packs splenda

Bring water to a boil and add in green beans – cook for about 5-7 minutes. Drain water and immediately add tomatoes to the green beans. Mix the oregano, olive oil, apple cider vinegar, and splenda and shake vigorously to create a dressing. Pour over veggies. Yum! 

This recipe keeps well in the refrigerator and tastes just as delicious the next day served cold or room temperature. It would be very easy to throw leftovers into a travel container for the next days lunch salad! Enjoy :) 

                               

Easy Apple & Celery Salad for when you are #sickoflettuce

Delicious Apple & Celery salad for when you are #sickoflettuce  

Big thanks to Diane Alpeter who is based in Enterprise, AL for this fabulous recipe. Diane lost over 50 pounds on program 7 years ago and  says she loves this salad because, "mixing the crunchy textures with a hint of sweetness is delicious!"

Here's how you do it:
1 small apple (skin on) diced 
2 celery stalks diced 

Mix the apple and celery together and enjoy! Add 1 packet of sweetener, a dash of cinnamon and/or poppyseed with 2 tsp. canola oil to mix it up even more! 

74 year old Judy Naylor loses 100 lbs!

              

Judy Naylor Before Picture 

Judy Naylor After Picture 

Congratulations to Judy Naylor who at 74 years old lost 100 lbs over the last five years. Judy lost almost half of her weight - 43 lbs - using the Metabolic Research Program. Her weight loss partner Claire Pearson says, "Judy proves that age is not a factor when losing weight - but attitude is. And her attitude has been focused, diligent, and positive. She has been a joy to work with and I am thrilled to be on her team!"

Judy battled her weight for most of her life and as a nurse, found the extra weight to be extremely inconvenient. "It got in the way of me being able to do my job" says Naylor. "Also, I was sewing a lot of my own clothes because you just don't have as many fashionable choices when you wear the bigger sizes. Now, I can shop in any store I want and wear any style I want! I'm having so much fun looking and feeling better than I ever have!"

If you want to experience the same success Judy Naylor has had - contact Claire Pearson now to schedule a consultation. Your first appointment is free. Make this year the last year you struggle with your weight. Call now - 678-995-LOSE.

#Sickoflettuce? Easy, Delicious Asparagus Salad

Ribbony Asparagus Salad for when you are #sickoflettuce

Meredith Stewart, Regional Director of Medical Programs in Columbus, GA, and truly awesome person (should I mention she lost 50 lbs on program before coming to work for us?) shared this awesome recipe with me in response to my new found #sickoflettuce kick. I tried it yesterday and it is was DELICIOUS!

Ribbony Asparagus Salad
1/4 cup sliced almonds (unsalted), toasted and cooled
1 lb asparagus (rinsed)
1 lemon (halved)
olive oil
sea salt
black pepper (freshly ground)
1 1/2 ozs parmesan cheese

No need to snap off the tough ends of your asparagus. Lay a single stalk on its side on a cutting board. Holding onto the tough end, use a vegetable peeler (a Y-shaped peeler is easiest, but I’ve used a standard one successfully) to shave off thin asparagus ribbons from stalk to tip, peeling away from the tough end in your hand. Discard the tough ends once you’re done peeling. Gently pile your ribbons on a medium-sized serving platter. Squeeze some lemon juice over the asparagus, drizzle it with a bit of olive oil and sprinkle it with sea salt and pepper. Toss gently and then use your peeler to shave curls of Parmesan right off the block, over the asparagus. Sprinkle with some toasted almonds. Eat immediately.

#Sickoflettuce? Chopped Caprese Salad couldn't be easier!

Chopped Caprese Salad for when you are #sickoflettuce 

Sick of Lettuce? Here's a simple, easy chopped Caprese Salad that will keep you satisfied and healthy. 

I don't know about you but I get so sick of lettuce when I'm trying to recover from an over-indulgent holiday. Coming up with easy recipes that are packed with flavor and nutrition is key. I also like dicing the ingredients because I find it travels better  and it can work as a topping for fish/chicken or even eggs.   

My family loves this - let me know what yours thinks. You can even double or triple the recipe and eat it over the course of a few days. This portion is two days worth of salad for me! 

Simple, Easy Chopped Caprese Salad 

2 tomatoes - diced

4 oz. mozzarella cheese - diced 

1/4 cup red onion* - diced 

2 TBSP fresh basil - julienned 

1/4 cup low fat, low sugar oil & vinegar dressing 

salt & pepper to taste 

*MRC clients on Meta-Slim can substitute green onions 

Mix all ingredients. Refrigerate for at least an hour before serving. 

If food were fashion, this dish would be the little black dress

Party food can be healthy and delicious!

If food were fashion, this would be the little black dress...  

Today my family is watching football. It's also the day many of us are "getting back on track" after an indulgent holiday. So when fixing snacks for three generations of crazy college football fans I went for simple, easy and timeless. Apple slices, mixed cheese cubes, raw nuts (no sugary coatings or extra salt please!) and some whole grain crackers and celery stalks for dipping. This easy plate keeps me from slaving away in the kitchen, pleases the 6 year old and the 71 year old, and most importantly - keeps mytinyheiney- TINY :)  #mytinyheiney #partyfood #football #easydish