How to cook healthy without reverting to fad diets.
By Sandie GarciaFrom the Atkins diet to the grapefruit diet, nutritionists and scientists keep changing their advice when it comes to losing weight.
A recent study done by the Harvard School of Public Health says that now, it's just the calories that count. In the study, over 800 people spent two years eating reduced-calorie, heart- healthy diets, and working out 90 minutes a day. Results showed that the less calories people ate, the more heart healthy and leaner they became.
Jeff Perricone is a staff nutritionist at Gold's Gym in Fenway. He says that there may be some truth to the Harvard study: "If you eat the amount of calories meant for your weight, fitness level, and body size, you will see results. These people were probably given just that and therefore saw the results."
Nutritionist Jeff Perricone says that the problem here is that most people don't have a team of doctors telling them exactly how many calories they can take in, and end up eating too many or too few calories for their particular body type.
"Most nutrition facts are based on a 2,000 calorie-a-day diet, and that is not necessarily correct for everyone. If a person wants to create a diet that is healthy, they should talk to a professional (dietician) who will get them started in the right direction. I know it's not the easy, quick thing to do, but in my experience that's what gets results."
In Boston, a number of dieticians and nutritionists offer free consultations for the first visit or phone call. All of them also accept health insurance which means a minimal copay would be the only cost to you.
Dietician Debbie Kauffman offers such consultations, and urges people to take advantage of them.
Start with a free consultation, then see if a cost like this can be included in your budget. Ideally you should see a dietician as often as you see a dentist.
While people can try their hand at any fad diet they want, and most do, dietician Kauffman says that doing so will only yield short-term results: "As soon as you stop the diet, you gain all that weight back."
The fact is people need to be educated about what to eat. "Many of these publications say you need to eat this, this, and this, but they don't show you how, so people try their hand at what they think is eating or cooking healthy, and it's really not," Kauffman said.
Cooking healthy doesn't have to be difficult, and it can actually taste good too. In the accompanying two videos, local chef Sean Murphy uses his versatile cooking knowledge to create two heart-healthy, low-calorie meals that are easy to make and won't burn a hole in your wallet.
In 2005, Chef Sean graduated from the French Culinary Institute in New York City, where the nine-month-intensive program fueled his passion for cooking. During the program he interned at Per Se, an upscale French restaurant there. He then moved back to his hometown of Boston where he worked in Saltz, a French fine-dining restaurant in Cambridge. Sean currently works as a sous chef the EMC Club at Fenway Park.
Meal # 1 Grilled Steak with Sautéed Vegetables & Rice
In a large bowl, combine all ingredients for steak marinade. Add steaks and let marinate at least one hour in refrigerator. The longer they marinate, the richer the flavors.
Grill skirt steak until desired temperature. Medium rare is usually 6-8 minutes. Let rest.
Slice onions and peppers.
In a medium saucepan, heat olive oil on high; when pan is hot, add snow peas, onion and peppers. Cook until soft. About 10 minutes. Add 1tbs soy sauce.
In a medium pot, boil 1 ½ cups of water and add rice. Reduce heat and cook with lid on for 8-10 minutes.
Slice steak, make a bed of white rice, and spoon peppers and onions on top. Fan steak over everything.
| Ingredients | Price* |
| 2 skirt steaks | $6.50 |
| 1 lime | .50 |
| 2 tbs olive oil | .65 |
| Handful of cilantro (chopped) | .84 |
| 1 red pepper | .89 |
| 1 yellow pepper | .89 |
| 1 white onion | .64 |
| 6 oz snow peas | $2.29 |
| 1 cup white rice | $1.10 |
| 1 ½ cups water | .00 |
| 1 tbs light soy sauce | .10 |
Steak Marinade
| 4 tbs light soy sauce | .40 |
| 5 cloves minced garlic | .80 |
| 2 tbs rice wine vinegar | $1.30 |
| 3 tbs brown sugar | $1.00 |
| 3 tbs minced fresh ginger | .60 |
*Prices based on amount used of total price. A 1 lb bag of rice is 4.40/4 cups =1.10 a cup.
Fun Tip: Leftovers from this steak dish can be turned into fajitas for lunch the next day. Simply wrap everything in a soft tortilla. Top with salsa if desired.
Meal # 2 Balsamic Chicken With Spinach & Couscous
Preheat oven to 350 degrees.
In a medium saucepan, heat olive oil on high. Add chicken when pan is hot.
Sear chicken until you see a brown crust, about two minutes, then flip and brown other side for two minutes.
Finish cooking chicken in oven at 350 degrees for 15 minutes. When chicken is done, the juices will run clear when it is cut.
In a medium pot, bring chicken broth to a boil and add couscous. Turn off heat, cover pot and let sit 4-5 minutes.
Heat medium saucepan and add minced garlic, chopped tomato, and balsamic. Let reduce to a syrup, and then add spinach. Cook until wilted.
Slice chicken, make a bed of couscous, spoon spinach mixture on top or on the side, and fan chicken over both.
| Ingredients | Price* |
| 1 tbs olive oil | .32 |
| 3 cloves minced garlic | .60 |
| 2 8oz boneless chicken breast | $3.45 |
| 8 oz baby spinach | $2.25 |
| 4 tbs balsamic vinegar | .79 |
| 1/3 cup low sod. chicken broth | $1.29 |
| 1 cup chopped tomato | .50 |
| 2 cups whole wheat couscous | $2.59 |
*Prices based on amount used of total price. A 1 lb bag of rice is 4.40/4 cups =1.10 a cup.
Fun Tip: Leftover chicken and couscous can be placed in a pita with a little hummus for a Mediterranean-style lunch.
Very well written and so true.
Seems so unnatural to count calories. Simply cutting down portion size should do. Food portions have increased dramatically over the years. A few generations ago, our great grandparents thrived on what we would consider today near-starvation diets.
it's important to watch what we eat and ensure that we don't exceed the calories we burn.
Calories for sure count. The type of calories also count. Anyone who is new to weight loss or dieting would be greatly helped by writing down everything they eat. This will help them discern the amount of cals they are consuming and most are very surprised be the huge number.
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