01-11-10

5 Core Approaches To Achieving Weight Loss Success in 2010

Make you New Year’s resolution to finally shed those extra pounds a life long resolution. It’s Rose’s proven belief that “life in balance” is not only the key to a sustainable, healthy weight, but to overall physical and mental happiness. There really are no secrets, just a conscious approach to tweaking, adjusting and re-learning how, what and when to eat. So, following we present our first 5, core Approaches to help you reach your goals…

Approach #1 – Eat For The Long Term
Meaning that there is no magic dieting bullet… in fact, the magic, is the cumulative results of consciously changing to good eating habits and learning to love food from a fresh, new perspective.

Approach #2 – Eat Often
When hunger attacks, the mind is not the most rationale, and we tend to reach for anything and everything in sight to quench it, with little regard to nutritional content. Eating regularly, which keeps blood sugar levels on an even keel, is the single most important remedy to curbing hunger, and healthy snacking between meals is a great way to stay on track throughout the day. And never, ever skip breakfast – it’s the single most important meal to kick-start your metabolism, and keep it going throughout the day.

Approach #3 – Variety Is Critical
We forget (or simply are not aware) that our bodies require 40 different nutrients for good health, so variety is not only key, but makes for a sustainable approach to shifting to healthier eating habits. Once you determine how many calories you need daily to either sustain your current weight, or to meet a weight loss objective (with which Rose Reisman Personal Gourmet is delighted to help you determine), the next step is to ensure those total calories are made up of a daily selection of foods that include dairy, whole grains, meat, fish and poultry and variety of vegetables and fruit.

Approach #4 – Beware of ‘Portion Sprawl’
Not only do portions grow out of control over the holiday season, ‘portion sprawl’ is endemic in North America. If you consciously keep portions to a reasonable size, you really can eat whatever you want… which, without question quashes any feelings of deprivation that often lead to back to unhealthy eating habits. Keep in mind portions are surprisingly smaller than which marketers have trained us to believe. For instance, a serving of cooked meat is 3oz., or roughly the size of a deck of cards. And beware: a single pint of ice cream (yes, a Haagen Daaz container) actually equals 4 servings!

Approach #5 – Keep Hydrated
Not only is water essential (8 or more glasses every day) for thorough digestion, aiding the liver and kidneys to flush out waste and fat, but it also serves as pre-meal appetite suppressant. Before each meal, have a glass of water and wait 2 to 3 minutes before eating – we guarantee you’ll slow down and appreciate the fresh, high quality food you’ve put effort into preparing, and you’ll likely eat less too!

12-23-09

Getting The Skinny On Fat

Heading into 2010, and no doubt many have committed to finally dropping those extra pounds, or at very least, modifying eating habits for the better over the long term. Fat… the good, the bad (and even the ugly!) plays a big role (no pun intended) in healthy eating. Yet, getting it all straight can be confusing, so here’s the skinny on fat…

First off, fat’s definitely gotten a bad wrap amid a decade or more of diet trend philosophy. The fact is, fat is one of many nutrients that’s essential for healthy weight maintenance. At a very primitive level, fat provides a taste and texture element, and innate physiological effect regarding the way we enjoy food. But even more importantly, it’s a vital energy source, which carries fat-soluble vitamins essential for growth.

Still, too much fat leads to obesity and related negative effects, such as heart and vascular disease and diabetes. The Canadian Heart & Stroke Foundation cautions that a lot of the fat in our diet is not seen – it’s already in the foods we have purchased. However, added fats like oils used in stir-fries, dressings on our salads and spreads on bread, can contribute even more fat to our diets. The Food Guide suggests limiting these types of visible fats and using mostly unsaturated varieties.

Nutritionists widely agree that Canadians should consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. The nutritional panel on food packaging is helpful to determine how much fat is in a particular product, and how much of that product therefore relates to your optimal, daily dietary intake.

Always be on guard for saturated fats (those that are solid at room temperature, such as animal fats and hydrogenated margarine) and steer instead to really good fats and oils that come from UNREFINED vegetable sources like olive oil or oily fish. Remember, foods high in fat can be part of a healthy diet – it’s all about balance with other lower-fat food choices.

The bottom line is regardless whether saturated, polyunsaturated and monounsaturated fatty acids (most fats we eat are a combination of each of these) all types of fats contain 9 calories per gram.

For even more information about fat, nutrition and health, check out the The Hearth & Stroke Foundation.

12-23-09

A Decadent Black & White Dessert Duo To Ring In 2010…

Miniature Chocolate Mudpies & Coconut Layer Cake With Italian Meringue Icing

Go ahead and indulge with two of Rose’s dessert classics—your guests will never know they’re both easy on the fat and calories…

Miniature Chocolate Mudpies

When you deal in miniature, you’re working with the perfect way to maintain the presence of all

your favourite desserts in any diet. Don’t deny yourself – just make it mini!

1 cup chocolate wafer crumbs 1/2 cup cocoa powder 1 tbsp water 2 tbsp all purpose flour 2 tsp vegetable oil 2 1/2 oz light cream cheese 2 tbsp chocolate chips

2 large eggs 2 tbsp hot water 1/4 cup low fat sour cream 1 tsp instant coffee 3 tbsp corn syrup 1 cup brown sugar 1 tsp vanilla Garnish with icing sugar

Preheat oven to 350 F.  Spray a 12 cup muffin tin with vegetable oil.

In small bowl combine wafer crumbs, water and oil until mixed.  Divide and pat into bottom of muffin tins. In small bowl combine chocolate chips, water and coffee.  Microwave for 40 seconds or just until chocolate begins to melt.  Stir until smooth.

In bowl of food processor add sugar, cocoa, flour, cream cheese, eggs, sour cream, corn syrup and vanilla.  Puree until smooth.  Add chocolate mixture and puree until smooth.  Divide among muffin cups and bake for 12 minutes or just until centre is still slightly loose.

Cool and chill before serving.  Remove from tin with a knife. Garnish with icing sugar.

Coconut Layer Cake with Italian Meringue Icing

Rose used to avoid coconut desserts entirely but now that light coconut milk is available, she always looks for ways to use it. To toast the coconut, brown it in a skillet over high heat for approximately 2 to 3 minutes.

1 1/4 cups granulated sugar 2 egg whites 3/4 cup light coconut milk 1/4 tsp cream of tartar 1/3 cup vegetable oil 2 eggs 3 large egg whites 1 1/2 tsp pure vanilla extract

3/4 cup granulated sugar 1 1/4 cups all-purpose flour 1/4 cup water 1 1/2 tsp baking powder 1/4 tsp cream of tartar 1/4 tsp salt 3 Tbsp coconut, toasted

Preheat the oven to 350°F. Spray two 9-inch round cake pans with cooking oil.

For the cake, beat 1 cup of the sugar, the coconut milk, oil, eggs and vanilla in a large bowl, using a whisk or electric mixer.

Combine the flour, baking powder, salt and coconut in another bowl, mixing well. Stir the dry ingredients into the coconut milk mixture by hand, mixing just until combined.

Beat the 2 egg whites with the cream of tartar in a clean bowl until foamy. Gradually add the remaining 1/4 cup sugar, beating until stiff peaks form. Stir one-quarter of the egg whites into the cake batter. Gently fold in the remaining egg whites. Divide the mixture between the prepared pans.

Bake in the center of the oven for approximately 15 minutes or until a tester inserted into the center comes out clean. Cool in the pans on a rack.

For the icing, combine the 3 egg whites, sugar, water and cream of tartar in the top of a double boiler over simmering water (or use a heatproof glass or metal bowl over a saucepan). Beat the mixture with an electric mixer for 6 to 8 minutes or until it thickens and soft peaks form. Remove it from the heat. Beat for 1 minute or until stiff peaks form. Stir in 2 Tbsp of the toasted coconut.

When the cakes are completely cooled, spread one-quarter of the icing over 1 cake layer. Place the second layer on top of the first and ice the top and sides with the remainder. Sprinkle with the remaining 1 Tbsp toasted coconut.

12-14-09

12 Tips & Tricks To Curtail The Calories This Holiday Season!

At Rose Reisman Personal Gourmet, even decadence is in balance. All year long our personalized programs work so well for so many who need and want to shed extra pounds, and who ultimately are able to maintain a healthy weight without uttering that dirty word, diet. “It’s all about lifestyle,” says Rose Reisman. “Eating well should come as naturally to you as brushing your teeth, even during the holidays.”

Still, this is the time of year that that tempts us at every turn – so much so, that the average adult gains 5 to 7 pounds between Thanksgiving and New Year’s Day! “A healthy holiday table doesn’t have be about deprivation or starvation,” Rose reassures, whose following tips and tricks let you savour and sip but will help curtail the calories throughout the holidays…

Holiday Cooking

• Traditional favourites tend to be loaded with fat. Start with substituting good for bad, such as olive oil instead of butter or chicken fat in the stuffing; multigrain instead of white bread will also add fibre, or better, try substituting some of the bread with cooked, protein-rich quinoa grain or wild rice

• In place of cream in soups try swirling in evaporated milk or even pureed sweet potatoes, which will add a creamy texture, but not the fat

• Skip the butter or fatty sauces with vegetables – but no need to steam or boil, instead roast vegetables with a drizzle of maple syrup and olive oil, and dusting of cinnamon and nutmeg for an aromatic punch of flavour

• Make gravies ahead of time, then refrigerate – the fat will rise to the top and congeal, and can be easily skimmed off with a spoon; simply reheat and serve

• For dips and spreads, substitute lower fat or no fat versions of sour cream and mayonnaise, or even try plain yogurt

• Try skipping the cured meats like ham, which are loaded with nitrates and salt, which is one of thes leading causes of hypertension

• For festive desserts, switch out oil in the mix for butter and use real, dark chocolate chips for a more potent, and healthier chocolate hit in cakes and cookies; for cake batters, try substituting one-third to half of the oil with pureed bananas, applesauce or crushed pineapple

Surviving The Party Circuit

• Be mindful of hidden calories in beverages – alcohol is high in calories, and even the driest of wines can easily pack 200-400 calories per glass; try cutting a glass of white wine with sparkling water, and substitute the cream in eggnog with low fat milk and even butter milk

• Before heading off to a cocktail or dinner party, have a light, healthy snack – a piece of fruit, low fat cottage cheese or yogurt – to curb your appetite and more easily survey your host’s food and drink and make better decisions

• At the buffet table, consciously serve yourself smaller portions – a trick alone which saves lots of calories; it’s also best not to think about post-holiday dieting, which may trigger anxious thoughts of ‘deprivation’ and lead to needless over-indulging

• Be sure to be active every day throughout the holidays – there’s nothing like an invigorating winter walk an hour before a festive dinner or between dinner and dessert

• Most of all, be sure to enjoy your good friends and family, and be mindful about what you’re eating and drinking, but don’t sweat it if you over indulge once or twice – just return to a healthy

11-29-09

Eating Right To Max Out Yoga

When committing to regular Yoga practice, or any rigorous, regular exercise program, be sure to commit equal energy (and pre-planning) to diet and nutrition. Just as Yoga is about balance,
flexibility and unity of the body, a balanced diet along with healthy snacking is fundamental to maxing out each and every workout.

So what to eat before and after your workout? As always, you want to strike a balance of not eating too much or too little. Before working out, a full meal could lead to cramps or a dip in energy (due to blood diverted to take care of digestion), while eating too little may trigger dizziness and imbalance because of low blood sugar.

The key is a light, but energizing meal about an hour before working out, centered around complex carbohydrates, such as a whole flatbread along with fresh vegetables and low fat protein, grilled chicken breast or low fat cottage or curd cheese. Be sure to be well-hydrated as well, drinking 1 to 2 glasses of filtered water along with your meal, allowing for proper absorption before hitting the gym.

Post workout, your body needs to recuperate and build muscle. Plan another light meal within two hours after exercising, similarly well balanced as your pre-workout—but with the addition of some healthy fats such as avocado, olives or almonds. And don’t forget another couple glasses of water—in addition to replenishing water lost during your workout, it’s essential to aiding digestion.

11-24-09

Snacking Is Healthy… But Beware!

Diet dogma has us believe that snacking leads to weight gain. Not so! Rose believes that healthy snacking keeps you energized, prevents blood sugar drops, and keeps you from being overly hungry by mealtime. But all snacks are not created equal, especially many processed and foodservice products, which often conceal fat, sugar and sodium under the guise of a healthy choice.

Take movie theatre popcorn, for instance. Last week the advocacy group, Center for Science in the public interest unleashed some heart-stopping findings. It revealed that on average a medium-sized popcorn and medium soda at several leading movie chains packed 1,200 calories, 60 grams of saturated fat, and 980 milligrams of sodium. That’s equal to three Quarter Pounders… plus an additional 12 pats of butter!

Making matters worse, some chains still use coconut oil, which is about 90% saturated fat. The next time you place your popcorn order be sure to ask the oil type used – an unsaturated oil like canola is best. At home, as we learned several years ago, the healthiest way to enjoy popcorn is using an air popper.

Just as popcorn can swing from lethal to healthy depending on fat and sodium levels, be on the look out for other empty calories lurking in the form of excessive sugar. The nutritional panel on food product packages provides fat, sodium and sugar content, and how it importantly further relates percentage-wise to daily healthy intake. You obviously always want to avoid getting anywhere close to 100% of any one of the above culprits in a couple fleeting bites.

Opt instead for naturally sweet, seasonal fruits to satisfy your sweet tooth – berries and grapes are particularly satisfying as they have ‘built-in’ portion control allowing you to enjoy them over time. Rose likes to also recommend keeping a little stash of treats always nearby – such as a baggie of baby carrots, walnuts, edamame, or rice crackers at your desk, in your coat pocket, or purse, which will get you through the afternoon (and away from the vending machines!) with a clearer mind and mood.

A final note: avoid portion distortion… while definitely healthy in moderation, the likes of too many almonds, rice crackers, even naturally sweet grapes, can escalate the calories very quickly.

11-12-09

It’s Not A Diet… It’s A Delicious Lifestyle

Whether our clients sign up to Rose Reisman’s Personal Gourmet for convenience or to reach their dream weight, we’re here to help individuals and families achieve healthy life balance by eating nutritious food that’s also delicious! But don’t just take our word for it… hundreds of satisfied clients write us about their progress and achievements. Read on and be inspired!

Doug H recently sent us a note both to let us know how much he’s enjoying the program, but that he’d found something strange nestled among a strawberry and blueberry salad… that something was a fresh lychee, and Rose Reisman called Doug personally to let him know! She also congratulated him on his success so far: since joining the program less than four weeks ago, he’s already lost 14 pounds. “The Personal Gourmet food has been wonderful… it’s also been a real treat not to have to worry about cooking,” Doug wrote us. Rhona H, too was eager to share her early success having lost 4 pounds and well on her way to achieving her goal of 10 more.

While there’s no question that both Dough and Rhona are on their way, over the past year Natasha B has lost an astonishing 50 pounds on her personalized program. “I am so grateful to Rose’s personal gourmet…it helps me hold myself accountable by presenting me with healthy meals and options to keep me satisfied through the tough days… so I do not feel like I am on a diet.”

While convenience is key in these time-starved times, the resounding theme among all of the messages we’re sent is not feeling deprived of great food. Dana L was able to get back to her pre-pregnancy weight in less than a month, and wrote us that “… the food was delicious and easy for a mom on the go.”

11-12-09

Enter Rose Reisman’s Personal Gourmet Meal-Away!

Rose Reisman’s Personal Gourmet is excited to announce the launch of its Facebook Fanpage and Twitter profile. With these two new Social Media outlets, we feel we’ll be able to communicate with you our loyal and new customers even better. We’d love to hear what you have to say about our food and our service offerings, and begin an open dialogue about your likes and dislikes so we’re even better able to offer you exactly what you want…when you want.

So to help us celebrate the launch of our new Social Media group, we’re excited to announce Rose Reisman’s Personal Gourmet Meal-Away.

Because proof is in the pudding (yes, we even offer great tasting snacks!), we’re offering the chance to experience Rose Reisman’s Personal Gourmet first hand by entering to win a sample of the wonderful and nutritious meal plans, freshly delivered to you daily!  Click here for all the details on how to enter…