Friday, April 25, 2008

Calorie Density: Key to Permanent Weight Loss

If you want to stay full and stay slim for life, it is important to understand about the concept of calorie density. Calorie density measures and compares the amount of calories in a certain amount of food.

You can use calorie density to compare foods and make better choices.

• 1 cup chicken noodle soup:
100 calories, 2 g fat
Not dense in calories

• 1 cup peanuts:
840 calories, 71 g fat
Very dense in calories

Our stomach has a finite size, about 4 to 6 cups. Suppose you really like peanuts and you eat 4 cups. That totals to 3360 calories. A healthier option is to eat 3 cups of chicken noodle soup first and then enjoy 1 cup of peanuts. This way you can still enjoy your favorite snack, stay full and reduce your intake by 2220 calories.

By combining high- and low-calorie foods, you significantly reduce your calorie intake. If you use this principle, you will be able to enjoy fatty foods and stay slim.

Saturday, April 12, 2008

Crabmeat, Corn and Asparagus Soup - A Yummy Combination!

Servings: 4
Crabmeat, corn and soft asparagus spears in a creamy egg flower soup

4 cups water
4 ounces crabmeat
12 ounces canned asparagus, cut in 2-inch slices
12 ounces corn
2 tablespoons cornstarch, dissolve in ½ cup water
1 egg, beaten
2 tablespoons oyster sauce or soy sauce
salt & pepper to taste

Boil water and crabmeat in a pot.

Add asparagus, corn and cornstarch solution. When it boils, stir gently while adding egg to form “the flower” in the soup.

Add oyster sauce, salt and pepper and cook until it boils again. Serve.

Per serving: 100 calories, 2 g fat (1 g saturated fat),
10 g protein, 12 g carbohydrates, 2 g dietary fiber.

Tuesday, April 8, 2008

Lose Weight Easily with Asian Style Soup

Would you like to stay full and still lose weight? One easy method is to eat soup as your appetizer. One of the secrets why Asian people stay slim is they eat soup before eating the main course.

When we eat soup, our stomachs quickly recognize the soup as a warm meal. As we empty our bowls, our stomachs are about ¼ full.

Asian-style soup is very light in calories. Asian people enjoy clear soups as well as thick ones. The clear soup is similar to American chicken noodle soup; Asians are just more creative with the ingredients. Broccoli, cauliflower, carrots, mushrooms, squash, beans, shrimp or tofu can be added. This kind of soup is healthy and satisfying but low in calories and fat.

For creamy soup, Asians use cornstarch instead of cream or milk to thicken the soup. Cornstarch is a complex carbohydrate (good carb) that has zero fat.

Compare the Soups

Asian Style Soup (thickened with cornstarch)
Asian-Style Corn & Egg Flower Soup (1 cup)
93 calories
1 gram fat

Western Style Soup (thickened with cream)
Cream of Broccoli Soup (1 cup)
200 calories
12 grams fat

You can eliminate 520 calories, 60 grams of fat and 200 milligrams of cholesterol in your favorite soup and still achieve the same thickness just by replacing a cup of cream with two tablespoons of cornstarch. Or, if you like the taste of cream, you can use ¼ or ½ cup of cream instead of a whole cup and still eliminate a lot of calories and fat.

If you use evaporated fat free milk instead of cream, you will eliminate 380 calories and all the fat and cholesterol per cup.

Directions: When using cornstarch, always mix it well with a few tablespoons of cold water before use to prevent lumps in your soup.