Authors: Dr. Mike Moreno

The 17 Day Diet (36 page)

BOOK: The 17 Day Diet

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The Leaner Eat

Rather than using lard or shortening, make the tamales with a healthier vegetable oil, such as olive or canola. You can also save fat and calories by making them vegetarian with a Mexican cheese or Monterey Jack and adding a green chile (jalapeño or Anaheim, for example) for an extra kick.

Food

14.
Lasagna, beef, 1 piece

Calories per Serving

377

The Leaner Eat

Prepare vegetable lasagna and enjoy one piece instead of two. Or make lasagna the American way with lean ground beef, part-skim mozzarella, and low-fat ricotta cheese and skip the cream.

Food

15.
Pecan pie, 1 slice (
¹/
₈of the 9” diameter pie)

Calories per Serving

503

The Leaner Eat

Pumpkin pie is a better bet. Some weigh in at only 150 calories a slice.

Food

16.
Apple pie, 1 slice (
¹/
₈of the 9” diameter pie)

Calories per Serving

411

The Leaner Eat

Go for pumpkin pie instead.

Food

17.
Christmas cookies

Calories per Serving

200

The Leaner Eat

It’s okay if you eat one, but who can stop at one?

MISTER M.D., CAN YOU PLEASE TELL ME

I love the holidays, but I dread them, too,
because when I start eating sweets, I can’t stop. Why?

Sweet foods really do make you hungry. The more sweets you eat (no matter what kind), the more you crave them. Why? When you eat sugary stuff, your blood sugar (glucose) surges. Insulin then works hard to bring it down, and fast. But the plummet in blood glucose then increases your appetite. This may be why, after you eat sweets, you want more and more. Sweets also increase the feel-good brain chemical, serotonin.

You’ve just got to cut back or avoid them altogether, and the cravings will ease up and may even disappear. Put off going grocery shopping during the holidays. The fattening stuff in your fridge will disappear first. After a few days, the cookies, the ice cream and pecan pie are history. All that’s left are the raw vegetables. This can force you to eat a healthy diet. If you procrastinate long enough before going grocery shopping, you might have to end up eating a raw beet. My point is: out of sight, out of mind. If holiday treats are calling your name, keep them out of earshot—which means out of your house.

GET SKINNY SHORTCUT

No Sweets
from your sweetie. Candy may be dandy for romance, but it can mean love handles in a hurry. Just about everyone likes candy during Valentine’s Day, but most people are not aware of its calories. Most small pieces of chocolate—those about one ounce or so—contain about 150 calories each. It’s not uncommon for a box of candy to contain 10,000 calories or more. If you eat the whole box, those excess calories can pile up faster than empty candy wrappers. And as far as timing goes, Valentine’s Day is not calendar friendly, either. Most people are still trying to get rid of the excess pounds they put on during Christmas and New Years. And before that came all of the Halloween candy. Ask your sweetie to romance you with flowers, perfume or a special spa day.

12
The 17 Day Diet on the Road

I
once had a patient
—I’ll call her Tina—who flew occasionally. She was about 5‘ 9” and weighed 155—not too bad for her height.

Then she accepted a job that immediately put her on a lot of airplanes. Tina liked to travel. But, while away from home, she wasn’t exercising or eating as she knew she should be, and the end result was that she gained five pounds the first year. Didn’t seem like much. But the next year she did the same; and the next. Tina gained an average of five pounds a year for five years. One look in the mirror told her even more graphically than her scales that she had an “excess baggage” problem.

Tina wasn’t about to quit her job, but she was determined to lose that extra 25 pounds. She succeeded. And she kept it off. Not only did she feel better, but the mirror told her that she looked better, too. And according to the latest medical statistics, she should live longer as well. The only downside was that she had to buy all new clothes!

For Tina, losing that weight required a long-term commitment and a lot of determination. But she did it, even though she continues flying 100,000 miles a year and dealing with all the stuff that goes along with that level of travel.

If you’re a “road warrior” like Tina, this chapter is for you. I’ve got some advice that I’m convinced will work for you as you take off weight while occupying the friendly skies, and elsewhere on your travels.

At the Airport

Let’s be honest: most airport eateries aren’t noted for the variety or quality, of their offerings. Airports are filled with high-fat, high-sugar snacks. If I must chew on something, I stroll right past the kiosks selling junk food and look for places where I can buy fruit, low-fat yogurt or a salad.

Carefully examine the menu in airport restaurants. You can usually find a low-fat or low-calorie selection. If you have to grab airport food, look for a way to bulk up your fiber intake with things like fresh fruit (especially berries), salads, whole grains and vegetable soups.

What if you can’t find anything that qualifies as “healthful?” Sometimes I simply go hungry a while longer. If I must order a less-than-healthful item, I eat only a small portion of it. (Be warned: this tactic requires extraordinary willpower.)

Be active. Avoid the moving walkway. Unless you’re absolutely going to miss a connecting flight, walk briskly to your next gate using your own two feet without the mechanical help.

Walk the concourse. If you have time between connecting flights, start walking around at a comfortably fast pace. Sure, I know you might be tired after a long flight and don’t want to trudge through the airport, pulling your carry-on through throngs of other passengers. But trust me, a little walk will rejuvenate you and prevent travel pounds from piling on. Try to get in at least 10 to 20 minutes of brisk walking.

On the Plane

Airline food is almost universally considered a bad dining experience. We’ve all seen those UFOs (unidentified fried objects) and had that ubiquitous chicken breast which has circumnavigated the globe many times by now. If you’re on a flight that offers a meal service (or you’re fortunate enough to have upgraded to a class that provides an actual meal), make the same choices you would in a restaurant. Choose the low-calorie, low-fat, healthful selections, and eat sparingly of those carb-rich items like rolls and desserts that aren’t very healthful. Also, use only half the salad dressing you’re given, and don’t put butter on the roll. Ask if you can have some fresh fruit as a substitute for dessert. Little things add up fast.

Try to eat like you would at home. So if you don’t tend to polish off a three-course meal with a giant hot fudge sundae at home, don’t eat one on the plane. I guarantee it’s not going to be the best hot fudge sundae you’ve ever had, so why blow it on something mediocre?

Don’t drink too many calories. When the beverage cart rolls your way, ask for water, tomato juice, or a calorie-free diet drink. Just say no to alcohol and beverages with caffeine because they contribute to dehydration. The snacks-for-purchase on flights aren’t the greatest, so pass those up too. I suggest bringing your own healthy stuff to snack on: fresh fruits, cut-up veggies or one of my Power Cookies.

On long flights, move around from time to time. I don’t mean roam the aisle and get in the flight attendants’ way. Just stand up every half-hour or so and stretch your legs, arms and other muscles.

This doesn’t just burn a few calories; it may help prevent deep-vein thrombosis (DVT), a serious medical complication of long flights. If your legs are immobile for long periods, blood can gather in the lower limbs and form a clot in the veins found in the muscles. If the clot then travels to the heart, lungs or brain, it can be fatal. You’re more at risk of a deep-vein thrombosis if you’re elderly, obese, have conditions such as cancer, or another acute medical illness, and if you have undergone surgery, or are pregnant, on birth control pills, or hormone replacement therapy.

There are other preventive measures you can take if you’re at risk. A 20- to 30-minute brisk walk around the terminal building will keep your circulation going over several hours. Stay hydrated, too. Alcohol dehydrates you and makes you less mobile, increasing the risk of blood clots. Lots of airlines now offer exercise routines which you can do in your seat.

Traveling by Car

Don’t forget your cooler, and pack your own meals, including low-fat snacks. Choose 98 percent fat-free lunch meats, fresh fruits and vegetables and water. Enjoy the trip by stopping at rest areas instead of fast food chains. When eating from fast food chains, choose wisely from the menu. Skip the French fries and mayonnaise. Go for the salads.

Food at the Hotel

Arriving at your hotel late in the evening after a long day of travel can make room service or a late-night restaurant seem very, very appealing. Don’t give in! You may be hungry, but skip the meal. Avoid late-night eating. Eating heavy foods shortly before going to bed is one of the worst things you can do to your waistline.

If you must have something to eat, many hotels place a basket of apples at the front desk. Pick up one or two when you check in, and eat them before bedtime.

Sticking to a healthy nutritional regime can be a challenge when you’re away from home. No matter where you go, much of your enjoyment will likely include great eats in different assignment destinations. Fortunately, there are ways to enjoy the local fare without the anxiety that can come from overeating.

Go online and research restaurants in a given community to determine which ones offer healthy choices. This exercise should be easy to carry out since many establishments pride themselves on their specialties, from fresh seafood, to down-home barbecue, to ethnic dishes. If you’re heading to a major tourist town, look for guidebooks listing eateries according to cuisine type, as well as price range.

On a notepad, make a list of your leading picks in the following categories: best breakfasts, top lunch spots, and healthy restaurants for dinner. Then, tuck it into your purse, briefcase or glove box to keep it handy, so you’ll have flexibility and enough choices for each category. When composing your list, skip all-you-can-eat places.

Start Your Day Healthy

If you begin your day with smart choices, chances are, you’ll stick with the same mindset throughout the day. Cereal with low-fat or skim milk, fruit, yogurt, juice, bagels, and the like, are excellent choices. If you’re staying in a hotel that offers complimentary breakfast or a free buffet, steer clear or limit your intake of greasy or fried items. Have regular, light meals throughout the day to keep your energy level up and calorie count in check. Of course, it’s equally important to stay hydrated. Keep bottles of water on hand to prevent thirst and to curb hunger.