Posts Tagged ‘weight loss’

Lose Weight in 2013 with the 250/250 Plan!

Cut Calories with 250/250 Weight Loss PlanAre you ready to try a new method to get your body ready for bathing suit season? If so, you are in luck! Emory cardiologist, Nanette Wenger, MD created a simple new plan to help you lose weight. It is a step process called the 250/250 plan. You don’t have to add a lot of exercise time or drastically alter your eating habits.

The first step of the 250/250 weight loss plan is to find a way to cut 250 calories out of your diet. This could be as simple as cutting out a soda beverage at lunch or a beer at night. The second step is to step up your physical activity level and burn 250 calories a day. You can do this with simple activities like taking the stairs, parking in the back of the parking lot and walking to the store, doing some gardening or adding some minutes to your daily dog walk.

If you follow this simple weight loss plan you could lose up to a pound a week. Watch the full Fox 5 interview below for more detailed information on how to get your body in tip top shape for summer!

Emory Healthcare is a proud partner of the American Heart Association in the My Heart. My Life. Campaign that helps raise awareness of how to prevent heart disease.

About Nanette Wenger
Nanette K. Wenger, MD, MACC, MACP, FAHADr. Wenger is Professor of Medicine in the Division of Cardiology at the Emory University School of Medicine and a Consultant to the Emory Heart and Vascular Center. Dr. Wenger is a graduate of Hunter College (summa cum laude) and the Harvard Medical School. She had her residency training in Internal Medicine and Cardiology fellowship at the Mount Sinai Hospital in New York City, and additional Fellowship in Cardiology at the Emory University School of Medicine. Dr. Wenger is a Past Vice-President of the American Heart Association, past Governor for Georgia of the American College of Cardiology, is a Past-President of the Georgia Heart Association. She has served as a member and frequently chairperson of over 500 committees, scientific advisory boards, task forces, and councils of the American Medical Association, the American College of Cardiology, the American Heart Association, the National Heart, Lung, and Blood Institute, and the Society of Geriatric Cardiology. She has served on more than 40 standing committees of Emory University, and served on the University Faculty Council, chairing its Faculty Life Course Committee. The American Heart Association awarded her the Distinguished Achievement Award, the Women in Cardiology Mentoring Award, and the highest award of the Association, the Gold Heart Award. She received the James E. Bruce Memorial Award of the American College of Physicians, for Distinguished Contributions in Preventive Medicine, and was named Physician of the Year by the American Heart Association. She is listed in Best Doctors in America.

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And the 2013 Best Diet Winner according to U.S. New & World Report is…

Diet weight loss rankingsFor a meaningful start to a healthy new year, today U.S. News & World Report released its Best Diets of 2013 rankings, featuring a variety of weight loss programs and options.

The 2013 list of best diets provides a look at 29 diets, ranging from the Traditional Asian Diet to Weight Watchers. Diets were ranked based on ratings from an independent panel of 20 experts. The experts rated each diet in categories such as ease of compliance, diabetes control and management, heart health, weight loss, safety, and nutritional completeness.

“Many Americans struggle with maintaining a healthy diet, and especially around the first of the year tend to become interested in trying a new one,” said Brian Kelly, Editor and Chief Content Officer of U.S. News. “Diets are serious business, so we’ve assembled the experts to provide the best and most current information for consumers.” Emory Heart & Vascular Center physician Laurence Sperling, MD was one of the 16 nationally recognized experts who judged the diets.

The 2013 best diet rankings also include expanded coverage over previous years, including rankings of new plant-based diets. Increasingly popular in health and wellness circles, plant-based diets have gained attention as a potential antidote to the obesity epidemic in this country. In addition to weight loss, research suggests these diets help protect against diabetes, heart disease, and other health conditions. U.S. News evaluated 11 plant-based diets, including the Anti-Inflammatory Diet, Engine 2 Diet, and Flexitarian Diet.

Check the winners of the 2013 Best Diet rankings below and visit the U.S. News Website in the Related Resources area for details.

Best Diet Overall
The DASH Diet ranked No. 1 overall. The TLC Diet came in at a close second, while the Mediterranean Diet, Mayo Clinic Diet, and Weight Watchers tied for third place.

Best Weight-Loss Diet
Weight Watchers ranked first place in weight loss. Tied for second place were Jenny Craig, the Biggest Loser Diet, and the raw food diet.

Best Diabetes Diet
The DASH Diet tied with the Biggest Loser Diet for the top diet for preventing or managing diabetes. Close behind it was a five-way tie among the Mayo Clinic Diet, the Ornish Diet, the vegan diet, Engine 2 Diet, and Flexitarian Diet.

Best Plant-Based Diets
The Mediterranean Diet took first place in the survey’s newest category. It was followed closely by Dawn Jackson Blatner’s Flexitarian Diet, a flexible approach to vegetarianism, and then Dean Ornish’s Diet, a low-fat, heart-healthy eating regimen bolstered by exercise, social support and stress management techniques.

Bonus Recipe: Mediterranean Salmon Recipe from Emory’s Dr. Cutchins

Best Heart-Healthy Diets
The Ornish Diet ranked No. 1 for heart health. The TLC Diet, a government-designed eating plan that stands for Therapeutic Lifestyle Changes, took second place. Another government-developed diet, DASH (Dietary Approaches to Stop Hypertension), came in third.

Best Commercial Diet Plans
Some dieters may seek the structure and social support provided by many brand-name programs, so U.S. News also examined 12 commercial diet plans, from Dukan to Slim-Fast. Weight Watchers ranked No. 1, followed by Jenny Craig at No. 2, and the Biggest Loser Diet in third place.

Best Diet for Healthy Eating
Considered the gold standard by our panelists, the DASH diet claimed first place for healthfulness. Scoring second place was the TLC Diet, with the Mediterranean diet placing third.

Easiest Diet to Follow
With its extensive guidance and support, Weight Watchers ranked No. 1 among the easiest diets to follow. Jenny Craig followed close behind in second place. A tie for third went to the Mediterranean Diet and Flexitarian Diet.

Among other things, an in-depth profile for each diet explains how the diet works, evaluates its claims, and reveals what it’s like to live on the diet. For more information, please visit www.usnews.com/bestdiets2013.

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And US News & World Report Ranks the best Diet Plan As…..

Diet weight loss rankingsU.S. News & World Report released their 2nd Annual Best Diets.  The annual rankings were designed to help dieters determine what the best diet for them is.  Emory Heart & Vascular Center physician Laurence Sperling, MD was one of the 22 nationally recognized experts who judged the diets.  According to the “Best Diets 2012” rankings, the 22 experts evaluated 25 different diets and concluded that the five Easiest Diets to Follow are:

  1. Weight Watchers
  2. Jenny Craig
  3. Mediterranean Diet
  4. - (tie) Slim-Fast and Volumetrics

If you made the resolution to lose weight and start a heart healthy diet this year, try one of Emory’s Heart Healthy Recipes for Wellness!  We have recipes for all categories including appetizers, breakfasts, entrees, soups, salads and desserts.  All the recipes have all the nutritional information outlined so you know exactly how healthy you are eating.  Start the year off right by getting your diet back on track!

Visit Emory Healthcare’s recipes website to find recipes for caregivers, skin healthy recipes, tooth friendly recipes and weight loss recipes!  Happy New Year to you all!

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Get through the Holidays with a Healthy Heart and Waistline!

The Emory Heart & Vascular Center has many healthy recipes to help you keep your menu heart and waistline friendly!   Spice up your table with our  cornbread crusted turkey and lower fat Mac and Cheese recipes! You can find more information on these recipes and other weight management and heart healthy recipes from Emory Healthcare by visiting: http://www.emoryhealthcare.org/healthy-recipes/.

Cornbread Crusted Turkey

Cornbread Crusted Turkey Recipe Ingredients:

  • 1 cup low-fat buttermilk Cornbread crusted turkey
  • 1 Tbsp Dijon mustard
  • 4 skinless turkey fillets (3 oz each)
  • 4×4 square of prepared cornbread
  • 1 egg white (or substitute liquid egg white)
  • 1 cup low-sodium chicken broth
  • 1 Tbsp cornstarch
  • 1 lb frozen baby carrots
  • 1 Tbsp fresh sage – rinsed, dried, and chopped (or 1 tsp dried sage)
  • 1 Tbsp butter

Cornbread Crusted Turkey Recipe Preparation

  • Preheat oven to 350 F. Combine buttermilk and Dijon mustard. Mix well.
  • Add turkey fillets to buttermilk mixture to marinate for 5-10 minutes while preparing cornbread.
  • Grind cornbread in a food processor, or use your fingers to make coarse crumbs.
  • Place breadcrumbs on a baking sheet and dry in a 300 F. oven or toaster oven for 4-5 minutes. Do not brown.
  • Pour breadcrumbs into a dry, shallow dish. Put egg white in a separate bowl.
  • Remove turkey from the buttermilk and dip each fillet first in the egg white and then in the cornbread crumbs to coat. Be sure to discard leftover buttermilk mixture and cornbread crumbs.
  • Place breaded turkey fillets on a baking sheet, and bake for 10-15 minutes (to a minimum internal temperature of 165 F).
  • While the turkey is cooking, combine chicken broth, cornstarch, carrots, sage and butter in a medium saucepan.
  • Bring to a boil over high heat, stirring occasionally. Lower temperature to a simmer.
  • Simmer gently for about 5 minutes, or until the butter is melted, the sauce is thick and the carrots are warm. Serve each 3-ounce turkey fillet with 1 cup of carrots and sauce mixture.

Nutritional Information Per Serving

Yield: 4 servings (serving size 3oz turkey, 1 cup carrots and sauce mixture)

  • Calories: 285
  • Total Fiber: 3 grams
  • Total Fat: 6 grams
  • Protein: 29 grams
  • Saturated Fat: 3 grams
  • Carbohydrates: 29 grams
  • Cholesterol: 48 milligrams
  • Potassium: 378 milligrams
  • Sodium: 420 milligrams

Healthier Mac n’ Cheese

If you are planning on serving Mac and Cheese, try this lighter version that will please the whole family. The recipe combines reduced fat cheddar cheese, sour cream and cottage cheese to create a scrumptious side dish or entree.Healthier Macaroni and Cheese

Healthier Mac n’ Cheese Recipe Ingredients:

  • 4 cups cooked elbow macaroni (about 2 cups uncooked)
  • 2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese
  • 1 cup 1% low-fat cottage cheese, use food processor until smooth
  • 3/4 cup nonfat sour cream
  • 1/2 cup skim milk
  • 2 tablespoons grated fresh onion
  • 1 1/2 teaspoons reduced-calorie, reduced fat stick margarine, melted
  • 1/4  c egg substitute
  • 1 tablespoon Dijon mustard
  • Vegetable cooking spray
  • 1/4 cup dry breadcrumbs
  • 1 tablespoon reduced-calorie, reduced fat stick margarine, melted
  • Spices: 1/4 teaspoon salt, 1/4 teaspoon pepper,  1/4 teaspoon paprika, Fresh Italian flat leaf parsley, chopped

Healthier Mac n’ Cheese Recipe Preparation

Combine first 11 ingredients; stir well and spoon into a 2-quart casserole coated with cooking spray. Combine breadcrumbs and next 2 ingredients; stir well. Sprinkle over casserole. Cover and bake at 350° for 30 minutes. Uncover; bake 5 minutes or until set. Garnish with fresh parsley.

Nutritional Information Per Serving

Yield: 6 servings (serving size: 1 cup)

  • Calories 286
  • Fat 5 g
  • Sat Fat 2 g
  • Cholesterol 13 mg
  • Sodium 617 mg
  • Carbohydrate 38 g
  • Fiber 2 g
  • Protein 22 g

For other heart healthy recipes, visit Emory Healthcare’s Recipes for Wellness at http://www.emoryhealthcare.org/healthy-recipes/. We have recipes for appetizers, entrees, side dishes, soups and salads as well as desserts! Start your new year’s resolution early by maintaining a healthy diet through the holidays!

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