Shane Weight Loss Camps Tips on Stocking a Healthy Pantry

August 14, 2013 By: consultant 2 Comments

groceryshoppingHaving the right staple foods in your pantry can sound like a pain to keep up with, but with a few tips, it can be easy as pie (which is not a pantry staple).  At Shane weight loss camps we teach that a healthy, well-stocked pantry is important when trying to maintain a well balanced diet. Even on the days that are busy, knowing you have enough items around to put together snacks and a balanced meal is crucial to sticking with your commitment to a healthy lifestyle.  It will also help you save money, since you can grab foods from home instead of buying from convenience stores.

Some helpful tips to remember are:

  • Keep the freezer full: Frozen proteins such as chicken, turkey, or hamburgers are great to keep around when you don’t have the time to buy meat fresh from the supermarket.  Thaw in the microwave for a few minutes and it’s ready to cook up. Frozen veggies are another staple. These are perfect for making into a quick stir-fry or side, and are also easy to pick up on sale.
  • Canned foods are a must have. They are cheap, easy to pick up at any time, and have an extremely long shelf life. Just make sure to rinse your canned items under water to wash away the high-sodium syrup they are preserved in.  When buying canned foods such as fruit or tuna fish, buy ones that are water based, and when buying canned vegetables, stick to no or low sodium items.
  • When buying grains, make sure to go for the ‘whole grain’ grain products. Don’t be fooled by the ingredient ‘wheat’- white flour is wheat too!  Pasta’s, rice’s, quinoa all have a good shelf life and don’t take long to cook. Be sure to keep your wraps, pita’s, and breads in the fridge if they seem to spoil quickly.
  • Fruits and vegetables are essential items for the household.  Not only are they high in vitamins, minerals, fiber, and antioxidants, they are low in calories, and also make great grab-and-go snacks.  Apples can last up to 3 weeks when refrigerated and raw carrots are a great way to work another serving of vegetables into your day.
  • Besides your meat based lean protein sources, there are also other plant-based proteins that are great to have on hand in your pantry.  Sunflower seeds, almonds, or other nuts are great to grab as a quick snack or throw into a salad, and eggs or tofu are great foods to work into your meals.
  • Dairy sources are essential to have on hand, as you want to get 3 servings a day.  Dairy options are usually refrigerated so there’s not too much worry in foods spoiling. If you aren’t a big milk drinker, stick with the half gallon or smaller of skim or 1% milk. Low fat, Greek yogurt, and cottage cheese are great additions to breakfast and easy to take as a snack, and low fat shredded cheeses are perfect to add a light sprinkle to dress up meals.

The key to keeping a healthy pantry is just making sure that you have the healthy essentials at all times. This way not matter what, you always have what you need for a healthy meal.

 

Nutrition Tip: Keep your eyes out for frozen food sales.  Having frozen veggies and lean proteins on hand can help whenever you’re in a pinch and don’t have time to buy or cook fresh foods. But because you don’t need them immediately, wait for the price to go down first!

Weight Loss Camps Explains The Benefits of Whole Grains

July 23, 2013 By: consultant 1 Comment

Whole GrainsThe 2010 Dietary Guidelines for Americans recommend that we consume more whole grains, yet many of us may not know the reasons behind it or how to spot whole grains on menus or stores. The registered dietitians at our adult weight loss camps explain the benefits of consuming more whole grains.

 

What is the difference between whole grains and refined grains?

Whole grains are exactly what it sounds like, it includes the all parts of a grain the kernel, bran, germ and endosperm. Some whole grains include oats, bulgur, brown rice, corn, quinoa, and buckwheat, compared to refined grains that have been milled and lack the bran and germ. Because they lack those components they are also lacking fiber, iron, and B vitamins. This is why refined grain products are enriched.

 

Health Benefits

Whole grains are rich sources of many B vitamins, minerals, fiber, and phytochemicals. There is strong evidence that whole grains may have a protective effect on heart health and also may help with hypertension. In addition, whole grains may decrease the risk for weight gain and type 2 diabetes. Our adult weight loss camp focuses on making sure that what grains we provide to our guests are whole grains, in order to help them with their weight loss goals.

 

What to look for on labels

Look for the ingredient label to say “whole wheat flour” or other “whole” grains such as buckwheat or oats. Try to aim on making at least half of your grain intake whole grains.

Incorporating more whole grains into your diet is easier than you think. Follow these simple tips that we use at our weight loss camps. And if you have any questions, let us know and we’d be happy to help!

 

Tips for including more whole grains

  • Buy a variety of whole grain pastas
  • Snack on popcorn (without butter)
  • Have oatmeal for breakfast
  • Snack on whole grain crackers
  • Include whole grain cereals for breakfast
  • Serve barley, brown or wild rice, and quinoa as side dishes
  • Buy whole grain breads, tortillas, and pitas
  • When baking cookies or muffins make half the flour whole wheat.

Weight Loss Tip: Eat a Lighter Lunch

September 13, 2011 By: office Post a Comment

When you are trying to lose weight, do you find yourself to be hungry often? A new Cornell University study finds that eating a lighter lunch may be the key to weight loss without feeling the hunger, as described in a recent Science Daily article.

Weight Loss Tip - Lighter Lunch

If you are trying to lose weight and keep it off, consider eating light, portion-controlled meals for lunch.

In this study, participants who ate portion-controlled lunches did not compensate by eating more calories later in the day. This leads researchers to believe that the human body does not possess the mechanism necessary to notice a small drop in energy intake.

The study followed the food intake of 17 volunteers who ate whatever they wanted from a buffet for one week. For the next two weeks, half the group selected their lunch by choosing from one of six commercially available, portion-controlled foods, but could eat as much as they wished at other meals or snacks. For the final two weeks, the other half of volunteers followed the same regimen.

The results of the study found that while eating portion-controlled lunches, each participant consumed 250 fewer calories per day and lost, on average, 1.1 pounds.

The findings of this study reinforce the philosophy of Shane Diet Resorts. This weight loss program helps adults to jump-start a healthy lifestyle through portion-controlled meals and regular exercise. It is a simple formula that equals success.

What are your thoughts on the results of this study? Will you try to eat a lighter lunch as part of your weight loss efforts? We would love to hear what you think!

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