The Fat Resistance Diet Blog

Blueberry Smoothie Video

2009-11-20T19:32:00.000-08:00

Fresh from our own kitchen studio—courtesy of my brother Jordan, who is an award-winning filmmaker—comes our latest video designed to share healthy ideas in an entertaining way. He filmed, edited and wrote the music. In addition to writing the recipe, I lent a “hand” in bringing the animation to life, as you will see. We filmed in the morning, and had it posted on Youtube by early evening.

So if you had been wondering—What’s the best recipe for a healthy blueberry smoothie on Youtube? Here it is, a cute and
funny take on how-to videos, a video that not only shows you how to make a healthy smoothie, it gives you a hand where you need it most—in the kitchen!

Nothing could be easier than making this blueberry smoothie which uses only four ingredients—yogurt, blueberries, protein powder and flax seeds—to make a healthy breakfast or snack. Everything goes smoothly until Barbie, making a cameo appearance, comes in for a tall glass—but ends up wearing the drink!

I gave it the name smart start smoothie in The Fat Resistance Diet because blueberries and flax seeds are nutritional brain boosters according to studies.

Get free recipes and a one-day meal plan at
http://www.fatresistancediet.com/

Eat More Lose Weight

2009-08-22T10:42:00.000-07:00

Are you hungry all the time and frustrated with your weight?

Given the most common food choices, it is no surprise. Fast food, restaurant food and even most of the food in the supermarket can leave you feeling unsatisfied and overweight at the same time.

The problem is that typical choices suffer from low nutrient density. If you eat enough to satisfy your appetite, you get way more calories than you can burn off in a day. Pretty soon the days add up and so do the pounds.

What if there was a diet that let you eat more healthy food, and lose weight? That gave you tons of recipes that readers love? That helped you slim down by activating your natural weight-loss hormones?

That would be the very special program we created in The Fat Resistance Diet.

A key principle of our program is high nutrient density meals. Meals that give you more to chew on. An excellent example is appetite-satisfying salads.

Salads, both as a side dish or as a main dish, are high nutrient density, so they can help you lose weight. The vegetables in salad have a high ratio of nutrition to calories. In other words, you get lots of nutrition for very low calories. High nutrient density dishes such as salad allow you to eat more, satisfy your appetite and stick to a healthy weight loss plan. That is why we have lots of delicious salads in our book.

Two star ingredients of our salads are romaine lettuce and arugula . Both are excellent sources of anti-inflammatory, anti-oxidant nutrients helpful for maintaining health, and staying young.

Studies indicate that for several hours after you eat a large bowl of fresh lettuce, there may be a significant increase in your blood of

1. Beta-carotene
2. Quercetin, a potent bioflavonoid
3. Important phenolics
4. Vitamin C
5. Total antioxidant activity

Arugula is a trendy green leaf found on Italian restaurant menus. It is not only an excellent source of bioflavonoids, but contains calcium. Arugula also has Vitamin A, which helps build immunity, and potassium, important for muscles.

But to get the most nutrition from salad, skip that fat-free dressing, Dr. Galland explains: "Consuming a little healthy oil with vegetables is necessary to absorb carotenoids. I recommend pairing salad with a little bit of healthy dressing made with olive oil, for example."

You can have salad any time of day, even breakfast or brunch, according to Dr. Galland: "Salad goes well with frittatas and omelets for breakfast, and gets you off to a fresh start with vegetables in the morning."

Learn how to eat more and lose weight with The Fat Resistance Diet.

Delicious Gazpacho

2009-08-08T20:30:00.001-07:00

Here is a delicious summer recipe from The Fat Resistance Diet. It brings together wonderful vegetables such as tomatoes, cucumbers, and bell pepper with fresh herbs and garlic.

Fast and easy to make right in your blender, gazpacho is about freshness and big flavors. Bursting with beautiful tomato color, gazpacho is rich in antioxidants including lycopene. This recipe combines a nice vegetable crunchiness with a touch of satisfying spiciness.

1 1⁄2 Pounds Ripe Tomatoes
1 Cucumber
1 Yellow or Red Bell Pepper
1 Red or Sweet Onion
2 Cloves Garlic
1 1/2 Cup Tomato Juice or Vegetable Juice

Juice of 1 Lime
1 Tablespoon Olive Oil
1⁄2 Cup Fresh Parsley
1⁄4 Teaspoon Salt
Freshly Ground Black Pepper

Give the tomatoes, cucumber, pepper and onion a rough chop and toss into the blender. Add diced garlic and onion, chopped parsley, and blend until chunky. Pour half out into a bowl. With half the vegetable mixture remaining in the blender, add the vegetable juice, lemon juice, and olive oil into the blender and blend again until smooth. Combine both mixtures together and season with salt and black pepper. Serve hot or cold depending on the season.

Nutrition for a 2 Cup Serving

120 Calories
4 g Protein
20 g Carbohydrates
4 g Fat

Wishing you best health!

Jonathan and The Fat Resistance Diet Team

Big Benefits of Blueberries

2009-08-01T22:47:00.000-07:00

Summer is a great time to enjoy fresh fruit. Beautiful displays of fresh fruit can be found at the supermarket and the farm stand. Prices are the best of the year. So why not try fruit for a snack or dessert?

This summer I have been eating a handful of blueberries each day. Blueberries are a source of Vitamin C, Vitamin K, and fiber.

The research on blueberries indicates that these little berries could have big benefits.

Eating blueberries provides nutritional support that could help with:

Boosting memory

Keeping the brain healthy

Lowering cholesterol

Preventing urinary tract infection

The health benefits of blueberries come primarily from the dark blue hue of the berries. The deep blue color of blueberries comes from a group of flavonoids called anthocyanins, which have remarkable antioxidant power.

Here are some tips for enjoying blueberries:

1. Toss a handful of berries over hot or cold cereal

2. Mix some berries into yogurt

3. Blend berries into a smoothie

4. Stir into fruit salad

5. Rinse and leave a bowl on the counter - these berries will
disappear!

For more ways to make blueberries part of a healthy lifestyle, check out the recipes and meal plans of The Fat Resistance Diet.

Wishing you best health!

Jonathan and The Fat Resistance Diet Team

What You Don’t Know About Physical Activity

2009-07-25T20:29:00.000-07:00

If you have been putting off being physically active, you may want to rethink your exercise strategy.

According to the Centers for Disease Control and Prevention (CDC), regular physical activity has eight benefits for health and well-being.

The CDC states, “Regular physical activity is one of the most important things you can do for your health.”

Here is the list from the CDC website:

Regular physical activity can help:

Control your weight

Reduce your risk of cardiovascular disease

Reduce your risk for type 2 diabetes and metabolic syndrome

Reduce your risk of some cancers

Strengthen your bones and muscles

Improve your mental health and mood

Improve your ability to do daily activities and prevent falls, if you're an older adult

Increase your chances of living longer

If you have a chronic health condition such as arthritis, diabetes, or heart disease, talk with your doctor to find out if your condition limits, in any way, your ability to be active. Then, work with your doctor to come up with a physical activity plan that matches your abilities.

Source: http://www.cdc.gov/physicalactivity/everyone/health/index.html

When I read the list of benefits of physical activity, I found it to be very motivating and inspiring. It made me want to get out there and walk, go to the gym, and go swimming even more.

Find a cool, safe place to get active, such as an air-conditioned gym or area to walk around. Or try your favorite activity early in the morning, to beat the heat. Start slowly and build up the rate of activity slowly.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Summer Cool Cucumber Soup Recipe

2009-07-22T21:25:00.000-07:00

Capture the taste of summer with this quick and easy recipe you can make in your blender. Loaded with Fat Resistance foods such as nonfat yogurt and fresh mint, this soup can help cool inflammation and fight leptin resistance. Who knew losing weight and getting healthier could be so delicious? Enjoy!

Summer Cool Cucumber Soup

1 Cucumber, Peeled and Seeded
2 Cups Nonfat Plain Yogurt
1 Clove Garlic, Minced
1 Teaspoon Extra-Virgin Olive Oil
2 Tablespoons Fresh Mint, Chopped, or Fresh Basil or Parsley
Juice of 1/2 Lime

Chop the cucumber and put it into a blender with nonfat plain yogurt, minced garlic, olive oil and lime juice. Mix until blended smooth. Add chopped mint and mix again. Pour into bowls to serve. Serves two.

Nutrition per Serving
88 Calories
6 g Protein
15 g Carbohydrates
2 g Fat

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Two-Thirds of Americans Are Overweight or Obese

2009-07-19T17:41:00.001-07:00

As I read the health news recently, I found a report with the latest findings on obesity in America. According to the startling statistics in a new report, Americans are still suffering from high rates of obesity and overweight. The report also has some positive recommendations to combat obesity, as listed below.

Here are highlights of the report, from the press release:

Two-thirds of American adults are either obese or overweight.

In addition, the percentage of obese or overweight children is at or above 30 percent in 30 states.

Adult obesity rates increased in 23 states and did not decrease in a single state in the past year.

Mississippi had the highest rate of adult obesity. Four states now have rates above 30 percent, including Mississippi (32.5 percent), Alabama (31.2 percent), West Virginia (31.1 percent), and Tennessee (30.2 percent).

Mississippi also had the highest rate of obese and overweight children (ages 10 to 17) at 44.4 percent. Minnesota and Utah had the lowest rate at 23.1 percent. Eight of the 10 states with the highest rates of obese and overweight children are in the South. Childhood obesity rates have more than tripled since 1980.

The report also calls for a National Strategy to Combat Obesity that would define roles and responsibilities for federal, state and local governments and promote collaboration among businesses, communities, schools and families.

It would seek to advance policies that:

- Provide healthy foods and beverages to students at schools

- Increase the availability of affordable healthy foods in all communities

- Increase the frequency, intensity, and duration of physical activity at school

- Improve access to safe and healthy places to live, work, learn, and play

- Limit screen time

- Encourage employers to provide workplace wellness programs

The 108 page report, F as in Fat: How Obesity Policies Are Failing in America 2009, was released on July 1, 2009 by the Trust for America's Health and the Robert Wood Johnson Foundation.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Drop More Pounds in One Step

2009-07-14T20:33:00.000-07:00

Sometimes there is one simple step that can make a big difference. So I was excited to see research confirm the weight loss benefits of having a glass of vegetable juice each day. I have long been a big fan of vegetable juice.

In my experience having a glass of vegetable juice is a great way to satisfy my appetite and boost my intake of vegetables. That is why I thought it would be an excellent beverage for snack in the meal plans of The Fat Resistance Diet.

Click here to read article.

Wishing you best health!

Jonathan and The Fat Resistance Diet Team

Summer Weight Loss Foods that Speed Metabolism

2009-07-09T11:46:00.000-07:00

Healthy summer weight loss means keeping things quick, easy and cool in the kitchen. After all, you want to get outside and enjoy the good weather.

Happily the abundance of fresh foods that speed metabolism can help make sticking to a diet simple. Make it a fun time for yourself, exploring exciting new flavors or rediscovering old favorites.

Here are some delicious summertime choices that are high in nutrition and low in calories. Their high nutrient density means you can enjoy eating again while taking off the extra pounds. With antioxidants, Vitamins, and phytonutrients these foods can help your weight loss hormones leptin and adiponectin do their job of curbing your appetite and getting your metabolism up to speed. Light and refreshing, these choices are perfect for when the temperature goes up.

Click here to read article.

To receive a free one day meal plan with recipes visit www.fatresistancediet.com.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Declare Your Independence

2009-07-05T19:42:00.000-07:00

Make this Fourth of July a holiday for your body, supporting your health and that of your family and friends. Declare your independence from junk food and drinks that harm your health!

Skip unhealthy choices like:

Hamburgers

Hot dogs

French fries

Fried Chips

Soda

Beer

Start your own trend and take better care of yourself for the summer holiday.

Here are some ideas for enjoying a healthier holiday, things you can make at home or bring to a friend:

Guacamole or Tomato Salsa with Baked Tortilla chips

Hummus and Whole Wheat Pita Bread

Tossed Garden Salad

If you grill, Onions, Mushrooms, Sliced Bell Pepper and Eggplant are excellent vegetarian choices.

Grilled Fish or Shrimp

For drinks, try juices, iced tea, spritzers, or smoothies.

Fresh cut fruit is a delicious desert—watermelon, cantaloupe, pineapple. Or try a big bowl of fresh whole fruit—peaches, nectarines, apples, banana or cherries.

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

A Healthier Digital Life

2009-06-27T13:37:00.000-07:00

Do you find yourself twittering, facebooking, and YouTubing more than ever?

Can’t live without your iphone or blackberry?

If you are, then you are probably a “New Geek”, a term I created to describe myself and people like me who are swept up by the new technology.

I am excited to introduce my website, NewGeekGuide.com. It’s about taking a healthier approach to living with technology in a time when complex and powerful gadgets play an increasingly dominant role in our lives.

The articles are super relevant to how we live now, when we stare at the computer screen, type too much, sit too long, or need to relax:

Boost Glare Protection for Your Eyes

Relief for Aching Hands

Loosen Up Your Joints and Muscles

Take the Edge Off and Relax Instantly

Wishing You Best Health,
Jonathan and the Fat Resistance Diet Team

Your Kitchen Herb Garden

2009-05-29T10:55:00.000-07:00

There is magic in a garden. It is a thrill to see sunlight and water make a little plant grow and spread its leaves. The beauty of nature rejuvenates and inspires.

The quiet thrill of gardening can be enjoyed by planting fresh herbs in pots in the kitchen, patio or backyard. A kitchen herb garden. I like to plant basil, parsley and cilantro in pots and here's how I do it. Follow a few simple steps and you will be picking delicious fresh herbs in few days.

First, I pick up some clay pots and saucers, organic potting soil in a bag, and some small starter plants at a garden center. This time of year, they should have a nice selection of starter plants. Fresh herbs are a great choice because you can plant them in fairly small pots and they are easy to grow.

At home, I put a few pebbles into the bottom of the pots for drainage, and place the pots on saucers. I scoop potting soil into the pots, about ¾ full. Then I carefully remove a little herb plant from its container, transfer it to the pot and place soil all around the plant with my hands. You want to pack down the soil to give the plant a sturdy base. A sprinkle of water, about one cup, and it's done.

Herbs are great to grow in or near the kitchen, so you can pick a few leaves while you are cooking. Herbs seem to like a mixture of direct sun and some shade. Give them a little water each day to keep the soil moist, and move them into a shady spot if the leaves get burned by the sun. I use herbs in many of our recipes in The Fat Resistance Diet. I recommend having herbs often, for their wonderful flavor and ability to reduce inflammation. Nourished by your attention and care, your kitchen garden will be good to grow!

Wishing you best health!

Jonathan and the Fat Resistance Diet Team

Healthy Summer Grilling

2009-05-23T11:58:00.000-07:00

Outdoor grilling is a summer tradition, and we are here to show you how to make your summer grilling healthier. The latest research indicates that you can benefit from a little careful preparation when getting ready to grill.

Delicious recipes from The Fat Resistance Diet™ such as Citrus Chicken Kebabs (Recipe provided below), Ginger Lime Grilled Tuna, and Grilled Vegetables with Tofu make it easy to grill the healthy way.

The principles and recipes of The Fat Resistance Diet™ can help make your grilled foods taste wonderful while making them healthier. The key lies in the details. Pairing grilled food with anti-oxidant rich fruits and vegetables can make a big difference.

While cooking enhances the flavor and safety of food,cooking at high heat or over an open flame can create toxic by-products. Undercooking meat or poultry is not a solution, because it increases the risk of food-borne intestinal infection. The solution lies in the proper use of herbs, spices and marinades containing natural ingredients that prevent formation of these toxic by-products or reverse the damage they can create.

A study at the University of Hawaii demonstrated that beef steaks marinated in traditional teriyaki sauce or turmeric-garlic sauce diminished formation of toxins by about two thirds, whereas commercial barbecue sauce increased formation of toxins by 300 to 400 percent.

In another study, marinating chicken with garlic and olive oil decreased levels of the most prominent toxins by 90%; addition of brown sugar, however, increased production of a second toxin ten-fold. Green or black tea, parsley, chives, berries, red grapes, spinach,broccoli and other vegetables, herbs or fruits that are rich in polyphenolic antioxidants protect the DNA and enzymes in your cells from toxic effects. Pomegranate juice, cherries, red grapes and other brightly colored fruits and juices inhibit or reverse toxicity.

The Fat Resistance Diet™ gives you delicious ways to marinate and flavor meat, fish or poultry with healthful recipes designed to reverse the danger posed by grilling your food. Our book comes with 100 recipes for delicious meals that are easy to prepare and six weeks of meal plans.

Citrus Chicken Kebabs with Vegetables

Refreshing citrus and fresh parsley give this dish a wonderful freshness. Grilling the chicken with the vegetables and lemon wedges imparts a lot of flavor to the kebabs.

2 Eight Ounce Chicken Breasts

8 Cherry or Grape Tomatoes

6 Mushrooms, Halved

1/2 Onion, Cut into Quarters

2 Lemons, Cut into Wedges

1/4 Cup Parsley, Finely Chopped

1 Tablespoon Olive Oil

Juice of 1 Lemon

1/4 Teaspoon Salt

Freshly Ground Black Pepper

Cut the chicken into 1 inch cubes. To make the marinade, whisk together olive oil, lemon juice, salt and black pepper,then mix in the chopped parsley.

Put the chicken in the marinade mixture and coat well. Remove chicken from marinade and put on skewers, alternating with mushrooms, tomato, onion and lemon pieces.

Heat an electric grill or grill pan. Place the skewers on the grill and cook for 5-6 minutes or until chicken is cooked through.

Remove the chicken and vegetables from the skewers. Serves two.

Wishing You Best Health!

Jonathan and The Fat Resistance Diet Team

Step Into Summer

2009-05-21T20:39:00.000-07:00

Kick off the holiday weekend on the right foot, and get outside for a walk. A change in season is the perfect time for a fresh start, and increasing physical activity is a healthy option.

Walking is my favorite form of exercise and something we talk about in Chapter 7, "The Joy of Moment" in The Fat Resistance Diet.

Regular exercise such as walking can have both immediate and long-lasting benefits.

Studies indicate that exercise can:

- boost mood
- burn calories
- promote weight loss
- strengthen immunity
- reduce stress

The good news is that moderate exercise can produce the benefits listed above. The World Health Organization (WHO) recommends an hour per day of moderate physical activity every day. It does not have to be one hour at the gym. As we say in our book, think in ten minute segments. A ten minute walk. Ten more minutes playing with your cat or dog. Ten minutes each time and it all adds up to your benefit!

Wear comfortable rubber soled shoes or sneakers, and bring a bottle of water on your journey.

Please check with your doctor or health care professional before starting a new exercise program.

Wishing you Best Health!

Jonathan and The Fat Resistance Diet Team

Dressing on the Side: Eating Out Healthier

2009-05-11T20:08:00.001-07:00

How many times have you been in a restaurant and the salad or main dish arrives drenched in dressing or sauce? Eating out can be a pleasure, but can also mean a whole lot of extra fat and calories. So I would like to share with you some simple things to try when eating out. The goal is to enjoy a satisfying meal in a healthy way.

Order a healthy drink.

Many restaurants stock bottled mineral water, and that's what I usually have. For a treat, I sometimes get orange, cranberry or pineapple juice and sometimes vegetable juice. Asian restaurants often serve tea which goes great with the cuisine.

Start with a salad.

My favorites are romaine lettuce or mixed greens. Tomatoes, cucumber, sliced onion and a pepper are crunchy and satisfying. And don't forget to say "Dressing on the side please." That way you can control the amount of dressing. I like a little vinaigrette or simply olive oil and vinegar. Add some grilled chicken, fish, shrimp and the salad makes a good meal. Vegetarians can add cheese, tofu or beans for protein.

Satisfy with soup.

Vegetable soup or minestrone are a nice way to get vegetables. I skip the cream based chowders or bisques, these are usually high in fat and calories.

Grill or Broil instead of frying.

Ask for your Chicken or fish grilled or broiled. It's a classic way of cooking, straightforward and simple and I am usually pretty happy with the result. Again, ask for any sauce on the side, so you can control what you are eating.

Get your vegetables.

Why not benefit from being in a restaurant by getting your vegetables? I often ask what fresh vegetables are available, and then request the vegetables steamed. Remember to ask for any sauce on the side.

Get Baked potatoes, not fries.

I enjoy the traditional baked potato rather than fries. It goes well with chicken or fish.

Ask for fruit.

Dessert is a challenge. If you want to finish your meal with something sweet, ask for fruit.

Request Skim or lowfat milk.

For your coffee or tea, ask for skim or lowfat milk, most places are happy to serve them.

Wishing You Best Health!

Jonathan and The Fat Resistance Diet Team

Basmati Rice Salad

2009-05-07T20:28:00.000-07:00

This zesty salad perfectly captures what The Fat Resistance Diet recipes are all about: big, bold flavors and inflammation-fighting nutrition. A classic family recipe started by my grandmother, Nell, this salad gets appetite satisfying flavor from exotic spices, lemon juice and fragrant sesame oil. Chickpeas are a great vegetarian source of protein making this basmati rice salad a complete meal.

1 cup cooked basmati rice
1 cup cooked or canned garbanzo beans (chick peas), drained and rinsed
1 red, yellow, or green bell pepper, freshly diced
½ cup chopped celery
2 tablespoons freshly ground flaxseeds
¼ cup finely chopped scallions
2 tablespoons chopped fresh parsley
2 tablespoons toasted sesame oil
Juice of 1 lemon
¼ teaspoon cumin
¼ teaspoon turmeric
¼ teaspoon salt
4 cups chopped arugula
1 teaspoon sesame seeds, for garnish

In a large bowl, combine the rice, garbanzos, pepper, celery, flaxseeds, scallions, and parsley. In a small bowl, whisk together the sesame oil and lemon juice, then add the cumin, turmeric, and salt. Pour the dressing over the salad and mix well. Serve over a bed of arugula and sprinkle with sesame seeds. Serves 2.

Wishing you Best Health!

Jonathan and The Fat Resistance Diet Team

Asparagus Tips

2009-04-16T12:07:00.000-07:00

Asparagus Season

Delicious young asparagus are arriving at farm stands and local markets. Now is the time to enjoy them while the stalks are tender. Asparagus are a good source of fiber and contains important nutrients. They have Vitamin K, which is good for your bones. Asparagus are also a source of beta-carotene, lutein and zeaxanthin, which are anti-inflammatory and help support weight loss.

Kitchen Tips-How to Enjoy Asparagus

I like to soak the asparagus several times to remove the sand. Then trim the tough ends of the asparagus. You may like your long stems and others may favor the Asian style perhaps cutting more of the stem into an angled piece which is very appealing if you have never tried this style before. This size can be tossed into a salad or a stir-fry.

Steam asparagus for a few minutes in very little water. Steam until brilliant green and fork tender. Watch them and be careful not to overcook.

A bowl of cooked asparagus on the kitchen counter will simply disappear as a delicious snack. Having only 40 calories per cup makes this an allowable treat. A squeeze of lime or lemon and perhaps a dash of salt and pepper completes your dish. Enjoy!

Wishing you Best Health!

Jonathan and The Fat Resistance Diet Team

Download Fat Resistance to Amazon's Kindle or iPhone

2009-03-30T22:58:00.001-07:00

We are delighted to announce The Fat Resistance Diet is now available on Kindle, Amazon.com's electronic reading device. Download the book instantly from Amazon.com for $7.96.

Enjoy reading The Fat Resistance Diet on the go on your Kindle or iPhone.

Wishing you best health!

Jonathan and The Fat Resistance Team

Step Into Spring

2009-03-22T18:23:00.000-07:00

A change in season can have an important impact on outdoor activity level. For example, spring has arrived here in New York City, and it's a great opportunity for me to get outside for a walk. I noticed that flowers are starting to bloom in the parks, providing inspiration for a new start in the new season.

Walking is my favorite form of exercise and something we recommend in Chapter 7, "The Joy of Moment" in The Fat Resistance Diet.

Regular exercise such as walking can have both immediate and long-lasting benefits.

Studies indicate that:

1. 30 minutes of exercise per day effectively boosts one's mood
2. exercise burns calories, facilitates weight-loss and keeping it off
3. exercise strengthens immunity
4. exercise reduces stress

The good news is that moderate exercise can produce the benefits listed above. The World Health Organization (WHO) recommends an hour per day of moderate physical activity every day. It does not have to be one hour at the gym. As we say in our book, think in ten minute segments. A ten minute walk. Ten more minutes playing with your cat or dog. Ten minutes each time and it all adds up to your benefit!

Please check with your doctor or health care professional before starting a new exercise program.

Wishing you Best Health!

Jonathan and The Fat Resistance Diet Team

Chives, a Perennial Favorite

2009-03-16T19:01:00.000-07:00

Along with onions, scallions, shallots and garlic, chives are part of the allium family of vegetables that appear so often in the recipes of The Fat Resistance Diet. Alliums reduce inflammation, help detoxification and boost the immune system.

Chives are featured as a garnish in restaurants, and are easy to use at home. Chives are sold in bunches or in a container at the supermarket. Choose leaves that have been freshly cut, they should be a vibrant green and firm.

At home, simply rinse the leaves, dry well and cut them with kitchen scissors. You can sprinkle chopped chives on soups, omelets, seafood and sandwiches for a nice splash of green and a touch of mild flavor.

We hope you enjoy bringing chives into your kitchen.

Wishing you Best Health!

Jonathan and The Fat Resistance Diet Team

Celebrate the Greens

2009-03-08T21:05:00.000-07:00

St. Patrick's Day is the perfect time to celebrate the health benefits of food and beverages brimming with the power of green. Put a little magic into your day with beautiful green vegetables.

The latest research shows us the amazing health benefits of mixed salad greens, lettuce, arugula and green bell peppers, and motivates our family to eat a big salad every day. These are items you can find in your supermarket that can add important nutritional elements to your meals. For example, romaine and red leaf lettuce, spinach and arugula are excellent sources of anti-inflammatory, antioxidant nutrients such as carotenoids and phenolics.

The positive effects on your body start right away. For several hours after you a eat large bowl of fresh romaine lettuce there is a significant increase in your blood of:

Total antioxidant activity
Vitamin C
Beta-carotene
Quercetin, an important bioflavonoid
Phenolics

Salad is a part of breakfast in Japan and is part of the breakfasts in our book, The Fat Resistance Diet. It's as simple as adding some mixed greens or lettuce alongside your eggs in the morning. You may already be enjoying a salad with your brunch. Why not bring a little weekend flair to your midweek breakfast?

Arugula is another one of our favorite greens. This peppery green leaf, a classic part of Italian salads, has become very popular in America. Arugula contains as much calcium as milk and the calcium in arugula is readily absorbed. It's also a great source of bioflavonoids. With a distinctive, satisfying taste and high nutritional quality, arugula is a star of recipes in The Fat Resistance Diet.

Green bell peppers may just be your body's best friend. Eating green bell peppers raises the body's level of beta-carotene and lycopene, two carotenoids that may help in the prevention of heart disease and some types of cancer.

Here's some more good news for salad lovers: the carotenoids found in bell peppers are absorbed equally from raw or cooked peppers. Fat is essential for carotenoid absorption. For maximum benefit, always eat your salad with a dressing of olive oil or walnut oil. So enjoy your salads and "Celebrate the Greens!"

Wishing You Best Health!
Jonathan and The Fat Resistance Diet Team

The Basics of Tea

2009-03-01T20:02:00.000-08:00

Around the world tea has become an integral part of many cultures, from English Breakfast and Darjeeling in the English speaking countries to Sencha and Matcha in East Asia. There are many varieties, with each region celebrating the joys of tea in its own unique way.

Now tea has become fashionable all over again, attracting health conscious consumers seeking a more natural and healthy lifestyle. And for good reason: tea is loaded with powerful phenolic antioxidants that can, as part of a well-balanced diet, help promote wellness. Exciting research indicates that tea even has the potential to speed metabolism and promote weight loss.

Three Main Types

There are dozens of varieties of tea, all made from leaves of the tea plant, Camellia sinensis. The soil in which the plant is grown, the age of the leaves, the processing of the leaves after harvest and the addition of scents and spices all work together to determine the flavor, the health benefits and the name given to the particular variety of tea. Most teas fall into one of three general classifications:

Green tea is made from relatively young leaves that are dried without fermentation.

Black tea is made from mature leaves that are moistened and aged, to promote fermentation.

Oolong tea is only partially fermented. Chinese oolong is aged longer than Formosan oolong.

How We Brew Tea

We usually like to brew tea leaves for at least 3 minutes, in order to transfer the maximum level of beneficial phytonutrients from the leaf to the beverage.

To reduce the caffeine found in tea, either use naturally decaffeinated tea leaves or make your own decaf:

First brew the tea for 30 seconds and discard the water. Most of the caffeine but only a small percentage of the polyphenols will have been removed. Then add more hot water and brew the tea for 3 to 5 minutes to extract the polyphenols.

If brewing tea for 3 minutes gives it too strong a taste, you can improve its flavor in two ways:

(1) Brew your tea in a small amount of boiling hot water. After 3 minutes add additional water to dilute the taste.

(2) Add spices such as cinnamon to sweeten the flavor and enhance the aroma.

Homemade Iced Tea

When the weather turns warm, making homemade iced tea is a snap. Simply brew the tea the same way, and then pour it into a glass or ceramic container and transfer to the fridge. When the tea is chilled you will have a delightful all-natural iced tea to enjoy with zero calories.

Given the healing properties and sheer pleasure of this remarkable beverage, it is no wonder our whole family enjoys drinking tea throughout the day.

Skim or Low-Fat Dairy

2009-02-24T18:03:00.000-08:00

Dairy is an excellent source of calcium and protein. But dairy can also be a source of unwanted saturated fat.

That's why the recipes and meals plan in The Fat Resistance Diet use only nonfat or low-fat milk, cheese and yogurt. These recipes grew out of our long experience using nonfat or low-fat dairy in our own kitchens. The goal is to keep the flavor and nutrition, and lose the fat.

For example, our dessert recipes benefit from sweet and tart fruit concentrates, crunchy walnuts and almonds, and ripe fruit.

So what about butter, for cooking, flavoring dishes or as a topping on bread? We switched from using butter in the kitchen to using extra-virgin olive oil many years ago and haven't looked back. Extra-virgin olive oil has a rich, satisfying flavor that goes perfectly with salads and bread. Recent studies indicate that extra-virgin olive oil helps fight inflammation, which makes it an important part of The Fat Resistance Diet. Enjoy!

Fruit on the Counter

2009-02-15T20:16:00.000-08:00

Here is a simple and effective way to eat more fruit:

Place a bowl or basket on your kitchen counter and fill it with seasonal fresh fruit. Every time you walk in to the kitchen you will have a reminder to enjoy a piece of fruit. I have a box of beautiful clementines on the counter, along with a bowl of bright green limes.

Everyone has been grabbing clementines for snacks or dessert, which means we are eating more fruit, because in The Fat Resistance Diet we recommend eating 9 servings of fruit and vegetables per day. The small sweet clementines are easy to peel and are a favorite with children. High levels of Vitamin C make them a healthy choice.

With the limes on the counter, it encourages me to squeeze lime juice on salads and other dishes such as tuna salad and chili. At the store I look for organic fruit.

And at home, always wash fruit carefully.

Enjoy!

Valentine's Day

2009-02-08T20:27:00.000-08:00

Valentine's Day

On Valentine's Day be good to your heart and the hearts of your loved ones. We offer a healthy menu for you on this special day. Plan ahead for a family meal. With young children, help make heart decorations for your table. Guys are really lovin' the Chicken Parmesan...and families too! You will love how quickly this can be prepared, how great it looks and the delicious taste. This makes an amazing dish to bring to friends as well.

Chicken Parmesan

1 Pound Chicken Cutlet, Skinless and Boneless
1 1/2 Cups Crushed Tomatoes
1 Cup Lowfat Shredded Mozzarella Cheese
3 Tablespoons Lowfat Ricotta
1/4 Cup Fresh Basil, Chopped
2 Cloves Garlic, Minced
1/4 Teaspoon Salt
Freshly Grounded Black Pepper

Rinse chicken with cold water and pat dry with a paper towel. Arrange cutlets on a baking pan, then cover with tomatoes and ricotta. Season with salt and black pepper. Sprinkle with garlic, mozzarella and basil, then cook in the oven at 375 degrees for 35 minutes, or until cutlets are cooked through. After baking the ricotta gets bubbling hot and the mozzarella turns golden brown. Serves 2.

Make your favorite pasta dish and if you are on the Fat Resistance Diet you may have a half a cup of pasta using the delicious sauce from the chicken dish.

Garden Salad

4 Cups Mixed Greens
8 Cherry or Grape Tomatoes, Halved
8 Slices of Cucumber
8 Slices of Bell Pepper, Red, Yellow or Green
2 Tablespoon Ground Flaxseed

In a bowl toss mixed greens, tomatoes, cucumber, pepper and ground flaxseed together. Serves 2.

Cinnamon Lemon Poached Pear with Cherry Syrup

2 Ripe Pears
Juice of 1/2 Lemon
1 Teaspoon Cinnamon
1/8 Cup Chopped Almonds
1 Cup of Water
2 Sprigs of Mint
1 Tablespoon Cherry Concentrate

Peel and core pears. Put pear, water, cherry concentrate, lemon juice and cinnamon in a saucepan. Cover and simmer for 7-10 minutes or until fork tender. With a slotted spoon remove and plate pears. Simmer liquid until syrup is reduced to desired consistency and spoon on pears. Top with chopped almonds and mint. Serves 2.

Drink... Pomegranate or cherry concentrate in water, orange juice, or sparkling apple juice.

Hope you have a healthy and happy Valentine's Day!

The Fat Resistance Diet Team