Eats: Make it a no-fad 2017

Our experts say dieting success will come from moderation, modification and motivation. Here’s how.

It’s a new year and the perfect occasion for a fresh start . . . a time when most of us vow to improve our eating habits, especially after indulging throughout the holidays.

We all know it’s a challenge to achieve in this drive-through, junk-food world. And to top it off, it seems there is a new diet daily that promises to make you quickly lose weight.

According to retired dietitian Deborah Richardson, the best resolution is not to fall for a fad diet, but to think sensibly instead.

“Eat carbohydrates, don’t eat carbohydrates; meat is bad, meat is good. Aaargh,” Richardson said, expressing the frustration many of us feel when it comes to fad diets. “How does someone trying to do the right thing know? Fad diets are just not the white knight to weight-loss struggles. There are wise steps you can take to set yourself up for dietary success — a way to maintain results and at the same time transition to a healthier lifestyle.”

The solution, Richardson said is in three simple words: moderation, modification and motivation.

“Counting calories, exchange programs or even counting points with Weight Watchers; it’s all about moderation not deprivation,” she said. “It may appear to take longer to get the pounds off, but in the long run, you will find you will take off more, while enjoying a new lifestyle which enables you to keep it off. Modifying recipes by substituting with healthier alternatives can go a long way in feeling satisfied during weight loss. And journaling along with exercise aides in motivation.”

Richardson admitted it’s not easy to diet, and the best way to succeed is to consult with a licensed and registered nutrition professional. Like Jamie Pepin at the Central Maine Endocrinology and Diabetes Center.

“There are no longer good vs bad foods; and carbs are not the enemy. Focus on portion control, consistent meal patterns and moderate, controlled carb and protein intake,” she said.

Pepin broke down each meal of the day and offered some healthy, yet tasty substitutions.

Breakfast:

“Breakfast is always the most important meal of the day. It is your first opportunity to rev up your metabolism for maximum calorie burning through the day,” Pepin said.

*One mashed, ripe banana and two eggs make great “pancakes.”

*Muffin recipes that contain lots of shredded carrots and zucchini can increase vegetable intake; experiment with substituting applesauce for the oil.

*Try omelets made with one whole egg and two egg whites with veggies of your choice.

*Try fruit salad with cooked, rinsed quinoa drizzled with honey and lime juice.

Lunch:

“Lunch is a key opportunity to prevent overeating in the midafternoon and at supper time. A moderate portion of carbohydrates and protein can maintain satiety through the toughest time of day,” said Pepin.

*Combine a whole wheat bun with a veggie burger; add a slice of mozzarella and marinara sauce.

*Try egg, tomato and avocado on a toasted English muffin.

*Stir fry your favorite veggies, add shrimp and a splash of soy sauce with 1/2 cup brown rice.

*Combine 12-grain bread with lean deli ham, Swiss cheese, sliced pear and honey mustard.

Dinner:

“Dinnertime can be where we ‘blow’ all the good choices we made during the day because we are so hungry,” said Pepin.

*Double up on sides of vegetables, especially in casseroles and lasagna.

*Having a good-sized salad before sitting down to a high-calorie meal like pizza will allow you to feel full and satisfied with just one slice of pizza.

*Reduce fat by half in recipes and substitute with spices or other seasonings for flavor.

*Incorporate whole grains, quinoa or couscous.

*Marinade salmon with a splash of soy sauce and light Italian dressing.

*Make chicken fajitas with double the vegetables.

*Mix quinoa, ground turkey and brown rice for stuffed peppers.

Extras:

“Snacks and desserts can have a bad rap,” said Pepin. “When chosen wisely they can appease a sweet tooth and prevent binging. Instead of having sweets with a meal, wait one to two hours and use that as a snack.”

*Try miniature sweets that take a while to eat, such as a frozen Hershey Kiss or Tootsie Roll Pop.

*Have a small piece of dark chocolate instead of a candy bar.

*Doctor up fruit: Try grilled pineapple or frozen bananas drizzled with chocolate and rolled in granola.

*Don’t forget nuts and roasted chick peas.

*Try veggies with a dip of cottage cheese and green onion.

Richardson recommends being open to change and maintaining a broad view of your dieting efforts.

“Expand your horizons,” she said. “Experiment with substitutions. You might find you like (a substitution) as well if not better. . . . It’s not about starving yourself, it’s all about fueling yourself and transitioning yourself to a new you and a new normal for continued success.”

Pepin agreed, and reiterated her daily mantra: “Everything in moderation!”

Myths versus facts

Dieting myths irritate registered dietitian Jamie Pepin as much as diet fads.

The nutrition expert at the Central Maine Endocrinology and Diabetes Center in Lewiston says, “As bad as fad diets are, so are diet myths. Here are some of my pet peeves when it comes to fuel for our bodies.”

Myth: If you want to lose weight you should eliminate gluten.

“Gluten is a protein found in wheat products that only need to be avoided if you have celiac disease and cannot breakdown gluten. Many people who cut gluten from their diet do end up losing weight, but it is not the lack of gluten that causes the weight change, it is the substitution of healthier, lower-calorie foods. There are many healthy foods that contain gluten. Shop in the outer ‘U’ of the grocery store, avoiding the middle aisles where these types of foods are located.”

Myth: Coconut oil is good for you and is the best choice for cooking.

“Coconut oil is 90 percent saturated fat (the bad fat) and 10 percent unsaturated fat (the good fat), while canola oil is 10 percent saturated and 90 percent unsaturated fat, a much better heart-healthy lipid profile. There is no ONE food that it going to fix all your food problems. It is about variety, moderation and healthy choices.”

Myth: If I only eat once a day, I will lose weight faster.

“Every time you eat you boost your metabolism. To burn more calories, we want a faster metabolism. Through the day, eat small, frequent meals; only eating once a day actually stunts your metabolism and makes it difficult to lose weight.”

Pineapple beef stir-fry

Ingredients:

1/2 cup pineapple juice

2 tablespoons white wine or reduced-sodium chicken broth

1 tablespoon packed brown sugar

1 tablespoon reduced-sodium soy sauce

1/8 teaspoon cayenne pepper

1/2-pound beef top sirloin steak, cut into thin strips

1 tablespoon cornstarch

3/4 teaspoon olive oil, divided

1 large carrot, sliced

1/2 small onion, sliced

1 small green pepper, julienned

1/4 cup fresh snow peas

1/3 cup unsweetened pineapple tidbits

1 cup cooked brown rice

Instructions:

In a small bowl, combine the first five ingredients. Pour 1/3 cup marinade into a large resealable plastic bag; add the beef. Seal bag and turn to coat; refrigerate for 30 minutes. Cover and refrigerate remaining marinade.

In a small bowl, combine cornstarch and reserved marinade until smooth; set aside.

Drain and discard marinade from the beef. In a large nonstick skillet or wok, stir-fry beef in 1/2 teaspoon oil for 2-3 minutes or until no longer pink. Remove with a slotted spoon and keep warm.

Stir-fry carrots and onion in remaining oil for 4 minutes. Add green pepper and snow peas; stir-fry 2-3 minutes longer or until vegetables are crisp-tender.

Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add beef and pineapple; heat through. Serve with rice. Makes 2 servings.

Summer squash, bacon and mozzarella quiche

Ingredients:

Single pie crust

1 tablespoon extra virgin olive oil

2 cups (1/8-inch-thick) slices yellow squash

2 cups (1/8-inch-thick) slices zucchini

1/4 cup chopped shallots

1 tablespoon chopped fresh thyme

1 cup 2% milk

3/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

4 slices center-cut turkey bacon, cooked and crumbled

3 large egg whites

3 large eggs

3 ounces shredded part-skim mozzarella cheese

Preparation:

Preheat oven to 400 degrees.

Bake pie crust 15 minutes. Cool.

Reduce oven temperature to 350 degrees.

Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add squash, zucchini, shallots and thyme; saute for 5 minutes or until squash and zucchini are tender, stirring frequently. Cool slightly.

Combine the next six ingredients in a large bowl, stirring with a whisk. Arrange squash mixture evenly over crust and sprinkle with cheese. Pour the egg mixture over cheese. Bake at 350 degrees for 45 minutes or until filling is set. Cool for 15 minutes.

Thunder muffins

Ingredients:

3 cups Millers wheat bran

1 cup boiling water

2 1/2 cups whole wheat flour

3/4 teaspoon salt

2 1/2 teaspoons baking soda

2 egg whites, slightly beaten

1/2 cup vegetable oil

2 cups buttermilk

3/4 -1 cup sugar

Raisins or nuts, optional

Instructions:

Preheat oven to 375. In a large bowl, mix bran with 1 cup boiling water, set aside.

Sift together all dry ingredients except sugar. In another bowl mix the eggs, oil buttermilk and sugar. Mix liquid ingredients with bran/water, then fold in dry ingredients. (Add raisins/nuts if desired.) Fill batter into lined muffin tins. Bake for 15 minutes. Makes 2 dozen.