Dr. Harriette Mogul, endocrinologist and author of Syndrome W: A Woman’s Guide to Reversing Midlife Weight Gain (a metabolic condition caused by an abnormality in insulin levels that is commonly found in women ages 30-60+ who are experiencing midlife weight gain) talks to Groomed L.A. about eating green this month to keep holiday weight gain in check.
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‘Tis the season and all, but even the most disciplined dieters will find temptation in every corner. Chances are, like most Americans, you’ll add a few extra pounds this month and awaken on New Year’s Day with more than a hangover. So, let’s get some guidelines to keep down the damage.
Green foods are typically high in anti-oxidants and low in calories with a high fiber content that helps make you feel full. Can you even think of a green food that’s fattening? Other than green eggs (with apologies to Dr. Seuss) or that green colored frosting on cupcakes ( now the latest high calorie, single serving craze) that emerges pre St Patrick’s Day, green foods are typically high on the health index.
So seek out some green at the party scene and at the supermarket.
Getting Greens:
1. Spinach is at the top of my Green List. Baby spinach, now available in pre-washed bags, is a great source of nutrients. Its mild flavor makes it a great base for salads.
You can steam it with just a bit of lowfat margarine or add it to a pot of boiling pasta for a final minute before draining the contents. Voila! Lots of vitamins for very little effort.
The Simple Savory Spinach below is one of my staples when I enter diet mode. You can consume considerable quantities of this almost-comfort-food guilt-free. Add it to grilled chicken breasts or salmon filets for a flavorful, easily prepared, ultra-low-calorie meal. Frozen spinach is inexpensive and available all year long.
2. Other go-to greens for me include asparagus, bok choy, broccoli, chard, collard greens, edamame, green peppers, kale, and string beans. All are versatile and some work raw as well as cooked.
3. Avocado, while not low in calories, is increasingly recommended as a healthy form of fat. In fact, recent research suggests that avocado may be one of the newest brain foods. Sliced avocado is an excellent substitute for higher calorie mayonnaise and other dressings on a sandwich and guacamole is one of the tastiest and healthiest of all Holiday dips.
SIMPLE SAVORY SPINACH
Ingredients:
2 10-ounce packages frozen chopped spinach
1 large slice of onion or 2 shallots
½ teaspoon salt (sea salt if available)
¼ teaspoon freshly ground pepper (about 20-30 turns of most pepper mills)
1/3 cup of low fat plain yogurt.
Freshly grated nutmeg (optional)
1. Microwave spinach until defrosted, and drain well.
2. Pulse onion or shallot in a food processor until finely minced.
3. Add remaining ingredients to food processor bowl and pulse for 1-2 minutes until pureed.
4. Return spinach mixture to a 2-4 cup casserole or serving bowl, cover with microwaveable plastic wrap and warm in the microwave for 2-3 minutes.
Variations:
1. Substitute ¼ cup of lowfat ricotta cheese or 1/3 cup of non-dairy, tofu-based “sour cream” (Sour Supreme®) for the yogurt.
2. Substitute ¼ cup of lowfat ranch or cucumber salad dressing for the yogurt.
3. Substitute 2 tablespoons of lowfat tub margarine (such as Earth Balance®, Smart Balance®) for the yogurt.
4. Season with ¼ teaspoon garlic salt, juice from 1 lemon, a few sprigs of fresh dill or cilantro or 1 tablespoon of dried dill weed in place of the nutmeg.
5. Substitute 1 10 ounce package of frozen broccoli florets or collard greens for 1 of the spinach packages.
Note: this can be made in advance and also freezes well.
Makes 2-4 servings
Utilizing what she coined as the “Mogul Protocol,” a combination of a widely used diabetes drug, metformin, along with the “Carb-Modified Diet,” Dr. Mogul discovered that obesity in insulin-resistant women can be reversed so that women can regain the waistline of their youth and live healthier, happier lives. A self-described “happy diet” doctor, Dr. Mogul has treated hundreds of women at the full spectrum of weight extremes who are frustrated that no diet and exercise program has worked to help them lose weight and keep it off. To learn more about her book go here: http://www.rlpgtrade.com/mevans/syndromew.html
