Redo You: Nutrition Tips from Kathy Freston
Author Kathy Freston says that by gradually incorporating small changes into your daily routine, you can achieve a leaner body and a healthier life. Below are a few of her tips from her newest book, titled "The Lean: A Revolutionary and Simple 30-Day Plan for Healthy, Lasting Weight Loss."
- TRADE UP YOUR MILK. Think of it this way: milk from a cow is perfectly designed by nature to make a little calf gain a thousand pounds and be a slow, docile creature. We don't want to be fat and slow! So we should go for soy, hemp, almond, coconut or rice milk instead. Personally, I enjoy a bowl of brown rice for breakfast most of the time. I make a big pot of it (I actually use a rice cooker, which is super easy) twice a week, and keep it in the fridge. I scoop out about 2 cooked cups worth of rice, chop up some apples or dried apricots and walnuts, sprinkle on some cinnamon, and pour on some heated unsweetened almond, soy, or rice milk with a tad of agave nectar to sweeten it a bit. It's delicious and it keeps me satisfied and energized for hours as the unrefined carbohydrates slowly break down in my system.
- CHANGE UP YOUR CHEESE. Cheese is full of fat and calories, but we love the gooey texture; it makes us feel cozy and comfortable. So instead of having cheese, have non-dairy cheese made from soy or rice. You can make pizza, grilled cheese, or melt it on a sandwich. It's the same texture. You'll get the same feeling, but not have all the calories.
- INCORPORATE SUPER FOODS. Three great super foods to start with are goji berries, chocolate, and blueberries. Goji berries have been celebrated in China for their abilities to give you energy, sexual potency and longevity. You can sprinkle them in soup, salad, mix them in cereal, and they taste a little like a not-so-sweet raisin.
A recent study found that people who eat chocolate lose weight and keep it off more so than those who don't eat it. It's also rich in flavonoids, which keep your blood vessels elastic. Chocolate also has fiber. Make sure to buy it with 70% cocoa, so it's bitter-sweet chocolate.
Blueberries prevent cancer and have fiber, too. Kids love them and you can put them in smoothies and cereals. You can get them fresh or frozen. I keep a few bags in my freezer at all times.
- TRY CASHEW CREAM. My friend came up with this unbelievable little secret: you can turn raw cashews into cream. You soak them in water overnight, take them out in the morning, throw the water out, get some fresh water and put the nuts and water in the blender. You blend it together and then you have cashew cream. You can use it in desserts, in Alfredo sauces, or use it in meatless chicken. You have all the fiber and protein from the cashews, and you don't have all the cholesterol that's in cream. As long as you're using raw cashews there is no nutty taste.
- HAVE A LITTLE FUN. Interestingly enough, studies show that people who are depressed gain more weight than happy people. It makes sense because if you're not happy, what do you do? You turn to food and you eat for comfort and joy. Instead of doing that, focus everyday on yourself for about 20 minutes. Do something fun -- whether it be rocking out to music in your car, playing basketball in the yard, taking your dog for a run, or learning something new. And when you're doing these healthy, fun activities, you won't obsess about the cupcake!
For more of Kathy's tips, and for information on how to get her book THE LEAN, go to here.