RSS
Home
Rachael Ray debuts the 400 Calorie Fix with Prevention Magazine editor Liz Vaccariello
Print
Email
RSS
Subscribe
Liz Vaccariello is the editor of Prevention Magazine and author of the new book the 400 Calorie Fix. On November 19, 2009 she was on the Rachael Ray Show promoting the book and diet plan. The book was inspired by a successful column in Prevention Magazine based on four 400 calorie meals a day. The book give cues on how to eyeball foods and make the right choices. Liz says it has a focus on taste and texture as well as a balance of nutrients. She says a person will lose weight on 1600 calories a day.
The book includes recipes as well as choices from fast food restaurants and calorie laden places like the ball park. Some examples she gives are that low fat muffin oftentimes have more sugar than a regular muffin. A wrap has more calories than 2 slices of bread. Liz cautions Rachael against dressed up healthy food like a tuna melt which when decked out with cheese, mayo and bacon can run up to 1700 calories. A turkey burger with avocado can have as much as 1100 calories. These are tidbits the contestants on Biggest Loser hear from Bob and Jillian each week. Dining out can be anyone’s nightmare. Even athletes need to understand what they are eating when dining out. Flaky, crusty, melt, and fried are just some of the warning words.
Liz also illustrates to Rachael how portions have gotten out of control. Rachael chooses middle of the road on a bowl of pasta yet the 2/3 cup of pasta is the correct portion. Rachael chooses over a cup of pasta. 3-4 ounces or the size of a hockey puck is the right size for a steak.
Is there anything really new in this diet? Not that can be seen (at least without ordering the book!). Americans need to watch portions, eat balanced meals, stop eating before they are full, and make better food choices. Those of us who compete already know that and understand the importance of fueling the body for performance.
A couple of the 400 calorie choices from the Prevention website are below:
Hearty Egg Sandwich - This satisfying meal packs a protein punch.
Scramble 1 whole egg with 1 egg white in a skillet coated with cooking spray
Place on toasted whole wheat English muffin spread with 1/4 c mashed Hass avocado
Top with 1 slice reduced-fat Cheddar cheese and tomato slices
Total calories: 397
Peanut Butter Break - Fuel up with this protein-packed snack before or after a workout to maximize energy and help build muscle.
Slice up 1 medium apple (72)
Serve with 1.5 Tbsp peanut butter (141)
Add 5 whole wheat crackers (95)
Wash it down with 1 c of fat-free milk (83)
Total calories: 391
Tarragon Chicken Salad
Ingredients
1 1/2 cups cooked chicken breast, cut into cubes?3 Tbsp reduced-fat mayonnaise?2 Tbsp reduced-fat sour cream?1 1/2 Tbsp chopped tarragon?2 Tbsp chopped almonds?1 rib celery, finely chopped?1 multigrain baguette (4 oz), halved length-wise, cut into 2 pieces
Directions
1. Combine chicken, mayonnaise, sour cream, tarragon, almonds, and celery gently in bowl.
2. Spoon chicken salad evenly onto 2 of the baguette quarters. Top each half with lettuce, if desired, and remaining baguettes.of vegetables.
Nutritional Summary
Servings: 2, Per serving: 408 cal, 37 g pro, 34 g carb, 5 g fiber, 14 g fat, 3.5 g sat fat, 87 mg chol, 538 mg sodium
Sub with a Crunch Really have it your way at Subway®
Order a turkey breast 6-inch sandwich on 9-grain bread with lettuce, tomatoes, cucumbers, green peppers, pickles and onions (285)
Top with 2 tsp mustard (5)
Pair with a 1.18 oz. bag of Baked Lay's® Original Potato Crisps (130)
Total calories: 420
Spring Risotto
1 Tbsp butter
1 Tbsp olive oil
1 onion, chopped (1/2 c)
1/2 tsp salt
1 1/2 c Arborio or Carnaroli rice
3 c reduced-sodium chicken or vegetable broth, heated, divided
3/4 lb fresh in-the-pod peas, shelled, or 1 c frozen
1 Tbsp lemon juice
1/4 c freshly grated Parmesan cheese
1. MELT butter with oil in medium saucepan over medium-low heat. Add onion and salt. Cover and cook, stirring occasionally, until onion is translucent, about 3 minutes.
2. ADD rice and stir. Add about 1 1/2 cups of the broth and adjust heat to maintain a good simmer. Stir occasionally until most of the liquid has been absorbed. Add 1 cup of the remaining broth and continue simmering and stirring until absorbed. Add remaining 1/2 cup broth and peas and continue to simmer and stir until rice is just done, about 4 minutes. If you run out of broth before the rice is cooked through, use water.
3. STIR in lemon juice and cheese. Taste and season as needed with salt and freshly ground pepper. Serve immediately.
Nutritional info per serving 384 cal, 12.5 g pro, 66 g carb, 5 g fiber, 8.5 g fat, 3 g sat fat, 12 mg chol, 857 mg sodium 4 servings in the recipe
Here’s to a healthier population how ever we need to do it to get there.
Related Articles:
Add a Comment
