Healthy Tips For Weight Loss in the New Year

It's that time of year again. The decorations are up, Santa is out, and holiday parties are in full swing. Unfortunately, holiday parties ultimately put us at risk to put on holiday pounds. You might be resolving to go on a diet pretty soon. If so, here are five essential principals that you can follow so you can get the most out of your New Years Resolution: 

1. Optimize

Before you start any diet, make sure that you optimize your nutrition. Ensure that you get all your essential vitamins, minerals, amino acids, and fats. One way you can optimize your nutrition is to pay attention to Dr. Joel Furhman's Aggregate Nutrition Density Index (ANDI) score, which grades foods based on their nutrient density. Another simple way to optimize your nutrition is to avoid processed foods and eat exclusively non-starchy plants and protein, as I advise in The Ping Pong Diet approach to sustainable weight loss.   

2. Volumize 

Another sound principal for weight loss and healthy living is to purposefully eat satiating amounts of foods that are low in energy density, such as non-starchy vegetables. Dr. Barbara Rolls demonstrated that fullness is a function of food volume, not caloric density. In one study, women instructed to incorporate satisfying amounts of low energy foods such as fruits, vegetables, and soups, reported less hunger and lost 33% more weight at six months compared to women who were counseled only to reduce their fat intake. A large salad is a great way to fill up without filling out!

3. Harmonize

No diet will work in the long run if it makes you hungry. Starving yourself and skipping meals is a surefire way to get yourself into trouble. Instead of eating out of balance, harmonize your eating so it controls your hunger. A good strategy is to eat frequently enough to stay ahead of hunger rather than eating in response to hunger. Eating approximately five times per day was a successful strategy employed by weight loss maintainers in the National Weight Control Registry.

4. Liberalize

Your body weight is made up of both fat and lean body mass. Healthy weight loss gets rid of excess fat, while preserving lean body mass. Liberalizing protein intake is an important means of getting in essential amino acids and maintaining healthy muscle. In order to maintain weight, you need to eat 0.7-1 milligrams of protein per kilogram of ideal body weight per day. In order to promote weight loss and maintain muscle during the process of weight loss, you need to eat approximately 1.5-2 times that amount. Animal meat is a complete source of protein and a great source of essential vitamins and minerals, which is why I recommend five servings per day in The Ping Pong Diet. 

5. Minimize

While you can lose weight by reducing calories alone, most successful dietary strategies also minimize intake of high glycemic carbohydrates. Restricting carbohydrate intake to 100 grams and less has been shown to enhance weight loss, reduce hunger, improve adherence, and improve metabolic derangements. In The Ping Pong Diet, I recommend cutting out all sources of carbohydrates except non-starchy vegetables that contain five grams or less of carbohydrates per one cup serving.  

Try this recipe for cauliflower crust pizza. It will help you to optimize, volumize, harmonize, liberalize, and minimize, all in one tasty bite. Happy New Year!

https://youtu.be/HqARZcF0OsA

References

https://www.drfuhrman.com/library/article17.aspx

Bell EA et al. Energy density of foods affects energy intake in normal-weight women. Am J Clin Nutr 1998;67:412-20.

Ello-Martin JA et al. Dietary energy density in the treatment of obesity: a year-long trial comparing 2 weight-loss diets. Am J Clin Nutr 2007;85:1465-77.

Klem ML, Wing RR, McGuire MT, Seagle HM, Hill JO. A descriptive study of individuals successful at long-term maintenance of substantial weight loss. Am J Clin Nutr. 1997;66:239–246

Steelman GM, Westman EC. Obesity: Evaluation and Treatment Essentials. 2010.

Hession M et al. Systematic review of randomized controlled trials of low-carbohydrate vs. low-fat/low-calorie diets in the management of obesity and its comorbidities. 2008. Obesity reviews 10:36-50.

Volek JS & Feinman RD. Carbohydrate restriction improves the features of metabolic syndrome. Nutr & Metab. 2005;2(31):1-17.

Christmas Wrap Rap : How to Make a Healthy Seaweed Hand Roll For Kids

My dad is one of the hardest guys to shop for. It isn't because he is picky or hard to please. He's simply much too practical to appreciate a gift for its sentimental value. Even when I try to get him very practical gifts, he doesn't seem to find a use for them. One year, we bought him a classic white tennis polo and matching shorts because he was such a tennis enthusiast. He failed to see the utility as he already owned several pairs of shirts and shorts. Another year, I bought him an electric telescoping chainsaw so he could electrically prune to his heart's content. He decided he already had a manual tree trimming device, so he suggested I keep the chainsaw for myself.

I've learned that it doesn't pay to try to surprise my dad with a gift. Rather than surprise my dad with an object, it is better to surprise him with experiences. For instance, I took my dad to his first Major League Baseball game when we watched the Washington Nationals play. Another great memory was going to watch the U.S. Open and Citi Open tennis tournament together.

This Christmas, I decided to treat my dad (and myself) to his first Redskins game. After living in DC for twenty-eight years, I figured it was about time he saw them in action. We went to their final home game of the regular season, where they matched up against the Buffalo Bills. Despite struggling with consistency all yearlong, I was really impressed with their performance against the Bills. Kirk cousins threw for four touchdowns and rushed for another. Each time they scored, I cheered along with my dad, slapped fives with the strangers seated next to us, and joined in singing their fight song. I was thrilled that the Skins one and kept their playoff hopes alive, but I was really happy that I could share a novel experience with my dad.

Do you have someone who is hard to surprise? Instead of gifting a gift, consider gifting an experience. Try making them a spicy shrimp nori hand roll. I'm sure they'll find it a surprisingly tasty experience!

https://youtu.be/4irGEbhHRU8

 



How to Cook Healthy Cocoa Rubbed Sous Vide Pork Loin For Kids

One of my earliest movie memories is watching Star Wars with my family. The basic theme of good versus evil is an easy theme to get behind whether you are an adult or a child. I remember cheering along with my dad when the rebels blew up the death star and saved the day. 

I really liked the hidden surprises within the Star Wars series as well. Despite his diminutive stature, Yoda exhibited impressive command of the force. I was in complete shock when I learned that Leia was Luke's twin sister. And of course, the biggest surprise was learning that Darth Vader was Luke's father. 

One of the fun things about cooking is discovering surprising ways to use old ingredients. For instance, in American cooking, cocoa powder, cinnamon, and nutmeg are commonly served up in sweet dishes like chocolate cake or pumpkin pie. However, some ethnic cuisines make use of these flavor profiles in savory dishes like Moroccan Carrot sticks. 

Recently, my friend Julian, introduced me to a novel way to use cocoa powder, cinnamon, and nutmeg in a dry rub to make cocoa rubbed sous vide pork loin. If you don't have a sous vide machine, you could rub the spices onto the pork loin, pan-sear it, then roast it instead. Give it a try. And may the force be with you!

https://youtu.be/zKZcihMb8dk

How to Motivate Kids to Eat Healthy - Make Motivational Moroccan Carrot Sticks

My mother never spanked me. Not once. She did however, hit me once. Well, it was really more of a slap on the wrist. After I had misbehaved yet again, she screamed at me and told me to hold my hands out, with my palms faced downward. Sullen and confused, I obeyed. Then, with one swift strike, she slapped me on the back of my outstretched hands.

Raising kids is tough work. You have to be a parent, friend, consultant, disciplinarian, psychologist, and behaviorist all in one. No one really teaches you how to be a good parent, so you end up recalling a lot of what your own parents did. 

Certainly, you can motivate your kids through negative reinforcement. But punishing them by taking food away or using food in a punitive way can set up unhealthy associations with food. Negative reinforcement, while initially effective, also tends to be less and less effective with time.

Rather than carrying a big stick, I advocate using the power of positive reinforcement to help your kids develop healthy eating habits. Using carrots to incentivize your kids builds self esteem and healthful eating habits at the same time. A popular message for childhood obesity prevention is the 5-2-1-0 campaign, which advocates five servings of fruits and vegetables, two hours or less of screen time, one hour or more of physical activity, and zero sugary beverages per day. 

The 5-2-1-0 campaign is a great foundation for obesity prevention. However, it doesn't go far enough to treat our existing child obesity crisis. In order to actively treat our obese kids and help them develop the kinds of behaviors that effectively induce weight loss, I created my own 5-2-1-0 rule for obesity treatment:

5 Servings of Protein

Children afflicted with obesity should strive for five servings of protein per day. In order to maintain weight, we need to eat 0.7-1 mg of protein per kilogram of ideal body weight per day. In order to promote weight loss and maintain muscle during the process of weight loss, we need to eat approximately 1.5-2 times that amount. Good sources of protein include animal meat, eggs, plain greek yogurt, cheese, peanut butter, and nuts. 

2 Weeks of Exposure

Helping your kids adopt healthy eating patterns takes time. It may take two weeks of exposure to a new food before a child eventually accepts it. Additionally, it may take up to one month of reinforcement to adopt a new habit altogether. For instance, one study demonstrated that repeated dietary exposure to green beans in infants ultimately resulted in greater consumption of green beans. 

1 Big Reward

Kids and adults alike need to be motivated to change their behavior. It can be helpful to set up a reward system. Create a sticker chart that helps your child keep track of their daily protein intake over the course of two weeks. At the end of the two week period, reward your child with a non-food based incentive such as a new toy or a fun activity. 

0 Added Sugar

In addition to setting up daily protein goals for your child, it is critical to teach them the harms of added sugar. Foods with added sugar, such as processed food and sugary beverages,  are particularly high in glycemic index and have a strong association with obesity. One study found that the risk of childhood obesity increases by sixty percent for each additional daily serving of sugary beverages in middle-school children. Teach your children to look for added sugar like high fructose corn syrup on nutrition labels and make your household a zero added sugar domicile.  

I never resented my mom for that slap on my wrist. Perhaps it's because I knew I deserved to be punished for being such a brat. Or perhaps it's because a slap on the wrist doesn't hurt all that much. Mainly, it's because that one incident paled in comparison to the overwhelming majority of acts of love my mom showered me with. But you don't' have to choose between a carrot and a stick. Try this recipe for motivational Moroccan Carrot Sticks. These healthful sticks are both the incentive and the reward!

https://youtu.be/rDwYfzhKdKw

References

http://www.nutritioncouncil.org/programs/healthy-kids/5-2-1-0/

Steeelman GM, Westman EC. Obesity: Evaluation and Treatment Essentials. 2010.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2268898/

Ludwig DS, Peterson KE, Gortmaker SL. Relation between consumption of sugar-sweetened drinks and childhood obesity: a prospective, observational analysis. Lancet 2001; 357:505–08.

How to Cook Healthy Whole Grains For Kids : Farro

Congratulations are in order. I've experienced some personal growth. My mom stayed over my place the other night to watch the kids so Cassie and I could go out. The next morning, I figured I would show my appreciation by cooking my mom breakfast. I decided to introduce her to quinoa and make her a mushroom quinoa risotto.

I knew it would take some time for the quinoa to absorb the chicken broth and soften, so I made every effort to wake up early. Of course, my mom woke up just as I was starting to cook. I knew she wouldn't want me to go though any trouble, so I tried to hurry the process along.

That was the first problem. You can't rush risotto. It takes time for grains to absorb hot broth, whether you're using rice or some other kind of grain like quinoa. Whole grains take even longer to soften up due to their tough fibrous exterior. The second problem was it's never easy to introduce my parents to new food. As supportive as they are, it is especially difficult to change their food tastes. I knew I had my work cut out for me.

I made the risotto and placed a sunny side up egg on top. I like my egg yolk runny, but I knew my mom would like hers cooked through because she is afraid of eating anything raw. I served our breakfast and carried on conversation like normal. I ate a spoonful. Oh no. I didn't cook it long enough. The quinoa was crunchy. My mom does not like to chew her food. Did she notice? Maybe she didn't notice. After all, she doesn't know what quinoa is supposed to taste like, let alone quinoa risotto. I took a sidelong glance at her bowl. It was barely touched.

I decided not to get upset. This was a huge moment of personal growth for me. I used to be very sensitive about my cooking. And of course, I am very sensitive about my mother's opinion. But you know what? Home cooked dishes don't always come out perfectly, but they're always made out of love. At the end of breakfast, I stole one more glance at my mom's bowl. She actually ate the whole thing, undercooked quinoa and all. Next time I'm gonna try making her this farro risotto with pear, prosciutto, and sage!

https://youtu.be/i0cTTaODpKg

How to Make a Healthy Stuffing Recipe For Kids on Thanksgiving Day

My grandmother recently passed away. She lived to be 100 years old. In the final years of her life, she developed dementia. When I visited her last year, she had no idea who I was. Even after relatives repeatedly reintroduced me, she'd point towards my general direction and say in Taiwanese, "Who's that guy?" However, even at 100 years old, seated in a wheelchair, and with obvious dementia, to me she was wise, dignified, and strong. The pictures above were taken from that trip to Taiwan last year. It was the kids' first trip to Taiwan, and their only meeting they would have with their great grandmother.

I didn't know my grandmother very well. As a kid, I just thought she was old and rich. Whenever she would visit from Taiwan, she would pinch my cheeks and give me a red envelope with cash. I would try to speak to her in broken Taiwanese, but inevitably my communication would break down into a series of polite smiles. In college, I visited Taiwan and stayed with her on some weekends. I would try to be a good grandson and wash dishes, but she would complain that I didn't know what I was doing.

When Cassie was pregnant with Colin, my mom said she would like to help us out, but we were in New Jersey at the time and she was in Maryland. Cassie and I talked things over and we decided to pack our bags. It turned out to be one of the best decisions we've ever made. My mom has been there for my kids ever since the beginning. Because of this, Colin and Caiyla have developed a very close relationship with their grandmother, a kind of bond that admittedly, I never developed with my own grandmother.

It is all too easy to take these kinds of relationships for granted. Loss of family members or family holidays like Thanksgiving are good opportunities to pause, reflect, and be thankful for the family we have in our lives. Thanksgiving is also a great chance to invite family over and cook for them. Try making your family this paleo Thanksgiving stuffing. I'm sure grandmothers and grandkids alike will love it!

https://youtu.be/YwvtR7ziZ7w

How to Make Cripsy Chicken Legs in a Cast Iron Skillet For Kids

Becoming a competent home chef for your kids is easier than you might think. You don't have to buy a ton of expensive equipment to make healthy and delicious meals for your kids. Instead of buying up every new kitchen gadget, stick to versatile tools that you can use again and again for multiple meals.

One of my favorite kitchen tools is the cast iron skillet. If you can pick one up (literally), it will help you cook delicious food both on the stovetop and in the oven. Once properly seasoned, the surface of a cast iron skillet can be made non-stick and easy to clean. Although cast iron skillets take longer to heat up, once hot, they contain more thermal energy than other pans at the same temperature. As such, cast iron skillets are great for giving your proteins a nice hard sear. A hard sear gives the surface of your protein texture and adds a lot of flavor through the mallard reaction.

If you are new to cast iron cooking, one easy dish you can try is this recipe for one pan crispy chicken legs. You'll be surprised what you can do with your legs.  

https://youtu.be/CJwu9AU2q7o