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2 days ago · Recipe: Peach Crumble in Weight Management

Basket of peaches

It’s stone fruit season! July and August are known for an abundance of apricots, peaches, plums and nectarines. The recipe below includes peaches and less than five grams of added sugar per serving!

Number of servings: 8

Serving Size: One slice

Ingredients

  • 8 ripe peaches, peeled, pitted and sliced
  • Juice from 1 lemon (about 3 tablespoons)
  • 1/3 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/2 cup whole-wheat flour
  • 1/4 cup packed dark brown sugar
  • 2 tablespoons trans-free margarine, cut into thin slices
  • 1/4 cup quick-cooking oats (uncooked)

Directions

Preheat the oven to 375 F. Lightly coat a 9-inch pie pan with cooking spray.

Arrange peach slices in the prepared pie plate. Sprinkle with lemon juice, cinnamon and nutmeg.

In a small bowl, whisk together flour and brown sugar. With your fingers, crumble the margarine into the flour-sugar mixture. Add the uncooked oats and stir to mix evenly. Sprinkle the flour mixture on top of the peaches.

Bake until peaches are soft and the topping is browned, about 30 minutes. Cut into 8 even slices and serve warm.

Nutritional analysis per serving:

  • Calories 152
  • Total Fat 4 g
  • Saturated fat  6 g
  • Trans fat Trace
  • Monounsaturated fat 2 g
  • Cholesterol 0 mg
  • Sodium 41 mg
  • Total carbohydrate 26 g
  • Dietary fiber 3 g
  • Added Sugars 4 g
  • Protein 3 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

5 days ago · Is a Weight Loss Medication Right for You? in Weight Management

Written by Julia Jurgensen, a Mayo Clinic nurse practitioner.

Your doctor may consider weight-loss drugs for you if you have not been able to lose weight through lifestyle changes such as diet and exercise.

In addition to not being able to lose weight with lifestyle changes, you need to meet one of the following:

  • Your body mass index (BMI) is greater than 30.
  • Your BMI is greater than 27 and you have a serious medical problem related to obesity, such as diabetes, high blood pressure, high cholesterol.

Additionally, before selecting a medication for you, your doctor will consider your health history, possible drug side effects and potential interactions with medications you’re already taking.  It is also important to note that weight-loss drugs are not for everyone.  For example, women who are pregnant, nursing or trying to become pregnant should not take weight loss medications.

If you are started on a weight loss medication then the lifestyle changes of diet and exercise will need to be continued while on the weight loss medication as the medications are a tool to assist weight loss but are not a substitute for a healthy diet and exercise regimen.

Your medical provider will need to see you regularly to ensure that the medication is effective, ensure you are tolerating the medication without significant side effects and you are continuing dietary and exercise changes.  Additionally, the weight loss medication dose may need to be adjusted overtime and/or you may need to be on the medication long term.  Therefore, when considering a weight loss medication you need to consider the time commit of lifestyle changes and clinic appointments.

Mon, Jul 13 2:01pm · Out of Your Typical Exercise Routine? Start Here. in Weight Management

The World Health Organization recommends at least 150 minutes per week of moderate-intensity aerobic activity. For some, this can seem like an overwhelming or intimidating number, especially if exercise hasn’t been part of your regular routine recently.

Out of the habit, but don’t know how to get back in? Consider breaking those minutes up! It is still beneficial to divide activity into multiple sessions each day.  The chart below can serve as a guide if you’re just getting started.

Example Walking Chart

Level Time (minutes) How often Daily Total (minutes) Weekly Total (minutes)
1 5 4 times/day 20 140
2 10 2 times/day 20 140
3 15 2 times/day 30 210
4 20 1 time/day 20 140
5 25 1 time/day 25 175
6 30 1 time/day 30 210


*
Progress to the next level when the activity feels fairly light and you have not had any cardiac symptoms. *

 

Wed, Jul 1 7:25am · Recipe: Whole-wheat Orzo with Roasted Vegetables in Weight Management

Red picnic blanket With whole wheat orzo and roasted veggies, this colorful dish adds a unique spin to your typical picnic pasta salad. Feel free to increase the amount of vegetables for a bulked up serving without bulked up calories.

Number of servings: 4

Serving Size: 1 cup

Ingredients

  • 2 medium zucchini, chopped
  • 1 red onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 4 Portobello mushrooms, chopped
  • 1/4 cup chopped fresh parsley
  • 2 garlic cloves, minced
  • 1/4 cup lemon juice
  • 1 teaspoon olive oil
  • 1 teaspoon minced fresh oregano
  • 1/2 teaspoon black pepper
  • 1/4 teaspoon salt
  • 1/2 cup whole-wheat orzo, dry
  • 1/2 teaspoon olive oil
  • 3 cups no-salt-added chicken stock

Directions

Heat oven to 400 F. In a large bowl, combine the zucchini, onion, bell peppers, mushrooms, parsley, garlic, lemon juice, olive oil, oregano, black pepper and salt. Set aside for 10 minutes to marinate. Lightly coat a 10-by-15-inch pan with cooking spray. Arrange vegetables on the pan in a single layer. Roast in the oven for 20 minutes or until vegetables are crisp-tender. Meanwhile, in a medium saucepan, heat the orzo and oil on medium heat. Stir until the pasta is lightly browned. Add the chicken stock; stir frequently. Once the orzo is soft and tender, remove from heat and drain. Add the roasted vegetables to the orzo.

Nutritional analysis per serving:

  • Calories 180
  • Total Fat 4 g
  • Saturated fat  1 g
  • Trans fat  0 g
  • Monounsaturated fat 1 g
  • Cholesterol 8 mg
  • Sodium 260 mg
  • Total carbohydrate 31 g
  • Dietary fiber 5 g
  • Total Sugars 9 g
  • Protein 8 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

Thu, Jun 25 7:57am · Expert answers: Does weight and weight loss affect bone health? in Weight Management

Written by Kurt A. Kennel, M.D., a Mayo Clinic endocrinologist

When thinking about how much we weigh, most of think in terms of how much fat and muscle tissue we have (or wish we had). However, bone density is an equally important part of what makes up our body composition. It turns out that both obesity and weight loss can have negative implications for bone health.

Although heavier people have more dense bones than thin and especially underweight people, they may have more fractures than normal weight persons. Beyond a BMI of about 30 kg/m2, the increasing force of falls due to higher body weight outpaces the increase in bone density due to higher weight. If even the bones are more dense, some of the metabolic disorders (e.g., diabetes mellitus) associated with obesity seem to alter the bone tissue making it weaker. Finally, most fractures occur due to falls. Deteriorating joint health and other negative aspects of obesity on balance may lead to more frequent falls.

Intentional weight loss is always good for the body, correct?

Unfortunately, losing weight is virtually always “bad to the bone.” Hormonal, nutritional, and mechanical factors as well as other incompletely understood mechanisms often lead to bone loss. The most aggressive weight loss treatments like bariatric surgery are associated with the greatest bone loss and a higher chance of fractures. Even weight loss plans which achieve modest weight loss through healthier diet and exercise can result in bone loss. Fortunately, the amount of bone loss while losing weight can be modified even if not usually avoidable. When reducing total calorie intake, maintaining generous protein intake and calcium with vitamin D supplementation has been shown to attenuate bone loss even after weight loss surgery. Including resistance exercise as part of a weight loss program can also limit bone loss. Use of medications (such as those used to treat osteoporosis) to prevent bone loss during weight loss is as yet unproven.

Overall, concerns regarding bone loss should not hinder attempts to improve overall health and wellness with weight loss. However, the approach to weight loss should take into account bone health especially in those who already have low bone density or osteoporosis. Ideally, gradual weight loss would be achieved with a program which included adequate protein, calcium and vitamin D intake and a comprehensive physical exercise plan. Assessment of bone health prior to weight loss may be appropriate for menopausal women and older men especially if more aggressive treatment for weight loss is considered.

Wed, Jun 17 3:15pm · Do I Need to Give Up Carbohydrates for Weight Loss? in Weight Management

Raw grains

Written by Gina Wimmer, RDN, LD – Mayo Clinic registered dietitian 

You do not need to give up carbohydrate to lose weight, however you should be mindful of portions of carbohydrate, protein, fat and alcohol as they all contribute to your daily caloric intake.

Carbohydrates are your body’s first source of energy. Two of the main organs in your body that prefer carbohydrates for their energy source are your brain and your nervous system. Carbohydrates provide your body with vitamins, minerals and nutrients. Carbohydrates are your body’s main source of dietary fiber. Carbohydrates along with protein and fat are the main macronutrients that provide your body with calories. If too many calories are consumed no matter what the food, these calories are stored as fat.

The American Dietary Guidelines suggests a minimum of 130 grams of carbohydrate per day. This would be approximately 8-9 servings per day. The majority of Americans eat up to three times this amount daily.

So what is a serving of carbohydrate? When we think of foods with carbohydrate we often think of breads, cereal, rice and pasta. Ideally these foods are whole grains and a serving would be equal to a 1/3 to ½ of a cup or roughly the size of a hockey puck. Another source of carbohydrates is fruit, ideally whole and fresh with a serving being equal to a ½ cup or a tennis ball. Milk and yogurt also contain carbohydrate, ideally fat-free or low-fat without added sugar; servings from these would be equal to a carton of yogurt (5-6 ounces) or a cup of milk.

If you are interested in changing your diet for weight management, especially in regards to carbohydrate,  think about finding addressing unhealthy sources such as sugar and sugar containing foods and beverages in your diet, as these provide carbohydrates without the health benefits of vitamins, minerals and fiber.

Wed, Apr 1 10:42am · Recipe: Veggie Egg Bake in Weight Management

Egg shells, whisk and flour

This egg bake calls for spinach, red peppers, and onions, but feel free to add or substitute your favorite veggies! If you’re worried about running short on time in the morning, consider preparing the dish the night before.

Number of servings: 6

Serving size: One piece (3 by 3.5 inches)

Ingredients

  • 1 cup frozen chopped spinach, thawed
  • 4 large eggs
  • 4 large egg whites
  • 1 cup skim milk
  • 1 1/2 teaspoons dry mustard
  • 1 teaspoon dried rosemary or 1 tablespoon minced fresh rosemary
  • 1/2 teaspoon salt-free herb-and-spice blend
  • 1/4 teaspoon ground black pepper
  • 6 slices whole-grain bread, crusts removed and cut into 1-inch cubes
  • 1/4 cup chopped onion
  • 1/2 cup diced red pepper
  • 4 ounces thinly sliced reduced-fat Swiss cheese

 

Directions

  • Heat oven to 375 F. Coat a 7-by-11-inch glass baking dish or a 2-quart casserole with cooking spray.
  • Place the spinach in a strainer and press with the back of a spatula to remove excess liquid. Set aside.
  • In a medium bowl, whisk together eggs, egg whites and milk. Add dry mustard, rosemary, spice blend and pepper; whisk to combine.
  • Toss spinach, bread, onion and red pepper in a large bowl. Add egg mixture and toss to coat.
  • Transfer to prepared baking dish and push down to compact. Cover with foil.
  • Bake for 30 minutes or until the eggs have set. Uncover and top with cheese. Continue baking for an additional 15 minutes or until the top is lightly browned.
  • Transfer to a wire rack and cool for 10 minutes before serving.

 

Nutritional analysis per serving:

  • Calories                258
  • Total Fat               10 g
  • Saturated fat       4g
  • Trans fat               Trace
  • Monounsaturated fat    2 g
  • Cholesterol         137 mg
  • Sodium                 465 mg
  • Total carbohydrate          25 g
  • Dietary fiber       3 g
  • Added Sugars    0 g
  • Protein                 17 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive

Tue, Mar 17 11:18am · Recipe: Irish brown bread in Weight Management

Horse shoe and 4-leaf clover

This hearty bread is easy to make – no yeast included! It is commonly served in Ireland, cut into wedges and served with jam. Consider mashing some of your favorite berries together, instead, to save on added sugars.

Number of servings: 24

Serving Size: 1 slice

Ingredients

  • 2 cups whole-wheat flour
  • 1 1/2 cups all-purpose flour, plus extra for kneading and dusting
  • 1/2 cup wheat germ
  • 2 teaspoons baking soda
  • 1/4 teaspoon salt
  • 2 cups low-fat buttermilk
  • 1 egg, lightly beaten

Directions

Heat the oven to 400 F. Have a nonstick baking sheet ready.

In a bowl, combine the flours, wheat germ, baking soda and salt. Whisk to blend. Add buttermilk and egg and stir just until moistened. The dough will be sticky.

Turn the dough out onto a generously floured work surface and, with floured hands, gently knead it 8 to 10 times. Gather into a loose ball.

On the baking sheet, form the dough into a 7-inch round. Dust the top of dough with a small amount of flour. Cut a large (4-inch) X into the top of the dough, cutting about 1/2 inch deep.

Bake until the bread splits open at the X and makes a hollow sound when the underside is tapped, 25 to 30 minutes. Transfer to a wire rack and let cool for 2 hours (ideally) before slicing.

Nutritional analysis per serving:

  • Calories                85
  • Total Fat               1 g
  • Saturated fat      Trace
  • Trans fat               Trace
  • Monounsaturated fat    Trace
  • Cholesterol         9 mg
  • Sodium                 170 mg
  • Total carbohydrate          15 g
  • Dietary fiber       1.5 g
  • Added Sugars    0 g
  • Protein                 4 g

For this recipe and more, visit the Mayo Clinic Healthy Recipe Archive