Shrinktheplanet Weight Loss

Diet Blog

Archive for August, 2010

Low Calorie Hummus with Parmesan Pita Chips 1

Posted on August 30, 2010 by Grace
  • Hummus is a delicious way to add protein, fiber and other nutrients to your diet.
  • You can serve this nutritious food in various ways. Chickpeas, the main ingredient in hummus, are rich in fiber and protein.
  • They also contain vitamins and minerals such as folic acid (chickpeas tend to be higher in folic acid than other beans), zinc, and magnesium.
  • Beans in general have been linked to various health benefits, such as lower blood cholesterol.
  • They may also help prevent cancer. According to the American Institute for Cancer Research, early lab tests show that three compounds in beans (saponins, protease inhibitors, and phytic acid) may help defend cells from the type of genetic damage that can lead to cancer.
  • Hummus also traditionally features tahini (sesame seed butter), which contributes some additional protein (3 grams per tablespoon) and fiber (0.7 gram per tablespoon) along with monounsaturated fat (3 grams per tablespoon). Chickpeas and tahini both contribute fair amounts of calcium and iron, as well.

Here is a great tasting Low Calorie Hummus with Parmesan Pita Chips Recipe


  • 5 4 1/2-inch whole-wheat pitas, split open and each side cut into fourths.
  • 1/4 cup freshly grated parmesan cheese.
  • 1 can (15.5 ounces) chickpeas, drained and rinsed.
  • 3 tablespoons lemon juice.
  • 2 tablespoons extra-virgin olive oil.
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt.
  • 1/2 cup baby spinach, finely chopped.

Place pita pieces on rimmed baking sheet and coat with nonstick cooking spray. Bake at 350 for 8 minutes or until crisp. Remove from oven and divide parmesan cheese over pitas; return to oven for 1 minute or until cheese melts.

Meanwhile, combine chickpeas, lemon juice, tahini, olive oil, cumin and salt in a food processor bowl. Process until a smooth paste forms. Spread chickpea mixture into a serving bowl’ stir in spinach. Serve with warm pita chips.

Heat oven to 350.

makes: 1 1/4 cups prep: 10 minutes bake: at 350 for 9 minutes

serving:  tablespoon with 2 chips
calories per serving: 65
fiber: 3 grams
protein: 2 grams
carbohydrate: 8 grams

Product Recommendations

Eat light this summer! Grilled salmon with a cucumber salad 0

Posted on August 28, 2010 by Grace

Your grill can be used for more than just burgers and hot dogs. Chef John Besh says fish is a great option for a summer dinner.

Here, he offers a fresh and flavorful recipe for grilled salmon with flowering dill and a cucumber salad.

  • 1 large salmon side (scaled) (#3)
  • 6 stalks flowering dill (whole stalks)
  • 2 cucumbers
  • 2 small red onions
  • 1 cup rice wine vinegar
  • 2 tablespoons sugar
  • 2 cups olive oil
  • 2 cups buttermilk
  • 1/2 cup mayonnaise
  • Small bunch chives
  • 3 stems of tarragon leaves
  • 8 stems of flat-leaf parsley leaves
  • Salt to taste
  • Pepper to taste
  • Lemon juice to taste
Baking Directions

For the flowering dill dressing
Chop finely the parsley leaves, tarragon leaves, chives and fronds from 1 stalk of the dill. In a medium bowl mix together the buttermilk, mayonnaise, 1/2 cup of the rice wine vinegar, 1 tablespoon of sugar and all of the chopped herbs. Season the dressing to taste with salt, pepper and lemon juice. Cover and set in the cooler till ready to serve.

For the cucumber salad
Peel and slice the cucumber into 1/3 of an inch discs. Peel and slice the onion as thinly as possible.

In a medium bowl mix together the remaining rice wine vinegar and sugar, 1/2 cup of the olive oil, sliced cucumber and sliced red onion. Season the salad to taste with salt and pepper, cover and reserve in the cooler.

For the salmon
Score the skin of the salmon fillet and season with salt and pepper, drizzle with olive oil.

Lay the whole stalks of the dill on both sides of the salmon, so that the dill stalks and flowers are totally encasing the fish. Grill the fillet on both sides for 3 minutes each.

Serving Directions

Serve the whole side of salmon straight off the grill. Serve the cucumber and shaved onion salad and the buttermilk herb dressing on the side.

Serving Size

Serves six

Product Recommendations

Tips to Avoid Night Time Snacking Binges 0

Posted on August 27, 2010 by Grace


Night time snacking is probably the single most, worst habit you can get yourself into when trying to Lose Weight.

Evening snacking is probably one of our biggest dieting challenges when trying to lose weight or even maintain our weight. Evening snacking often sabotages our diets because it can often lead to unhealthy binge eating. All food cravings are diet-killers, but the ones that hit you at night seem to be the toughest to overcome.

According to a recent USDA study, overweight adults tend to eat significantly more calories at night than normal-weight adults, but they eat only slightly more calories at other times of the day. Another recent study from the University of Texas showed that it's much easier to overeat at night, mainly because late-night snacking seems less satisfying than snacking earlier in the day. Other studies have found that many people eat close to 50% of their daily calories at night!

One of the biggest reasons night time snacking is such a problem is because this is the time; we find ourselves wanting to relax from our day. This can lead to sitting in front of the television usually looking for something to snack on. Sitting in front of the television is dangerous to our diet.  When our hands are free we often find ourselves deep inside a bag of chips or other snacks. Another thing, have you noticed that most of the evening commercials are food related? This is no accident, these unhealthy food ads are intentional, and companies hope to get you to respond to their impactful advertisements.

Research shows that these commercials usually stay top of mind the following day, so move away from the television during the commercials;  it will keep you from being distracted by these high calorie unhealthy food ads that are bombarding our televisions.

Here are some tips to avoid night time cravings:

Start a Night time Workout Routine:

Workout early in the evening if possible, you can burn some of those calories that you consumed during your last meal.  Don’t workout too late in the evening it will be hard to get to sleep afterward.  Or start a nightly tasks routine, you will not only burn calories, but it will also keep you from snacking, so do some tasks such as;  cleaning the kitchen counters, vacuuming the carpet, pick up around the house, or any other activity that will take time as well as burn a few calories.

Start your fitness program now and start burning more calories and feeling great:


Here are some Calorie burning Workout Programs to Consider: 


Reading at night is much better than watching TV if you are trying to get to sleep. Reading will engage your brain, which burns calories, while it makes it difficult to eat a snack. If you can read something that you are interested in, you will not be snacking. Once you become engage in a great book, it will become something that you look forward to, keeping you from thinking about food and over eating. Don't let food control your life.

And the Kindle is a great device for reading, it allows you continuous access to all the latest books and articles, so you don't have to waist time looking for the latest releases. Everything you need is available at your finger tips.  Amazon's Kindle and Sony's Reader, which are roughly the size of a slimmed-down paperback book, are capable of storing thousands of books, magazines, newspapers, or any other electronic document. The devices use the same display technology from E Ink, which displays crisp text that's readable even in sunlight.

A key difference is in how books can be purchased for the devices. Sony requires content to be bought on a PC and transferred to the Reader through a wired connection. The Kindle, however, ships with a cellular connection that also enables users to buy and download books directly from Amazon. The wireless connection is offered at no additional charge. The Kindle costs about $40 less than the Reader.

Oprah Winfrey has highly endorsed the Amazon.com's kindle she has proclaimed it as her "favorite new gadget" on her afternoon TV talk show!

Drink Herbal or Green Tea

Not only is herbal tea a zero calorie drink, but also if you drink what is called a “sleepy” tea, like chamomile, it will help you go to sleep easier. Try not to use regular sugar when drinking, to flavor the tea, try a low calorie sweetener instead. If you are not a tea drinker you can substitute with a raspberry spritzer just mix about 1/4 cup of raspberry seltzer in a glass of water with a couple of raspberries muddled in. You will find it refreshing with a little sizzle. Try it you will like it. Even a glass of wine is a good option it’s relaxing and full of antioxidants and only about 100 calories, so just have one glass and sip it slowly.

Another kind of tea to consider is fenugreek tea? Research says that fenugreek tea promotes weight loss?

What is fenugreek tea? It is a spice popular in Indian and Middle Eastern cooking. It has been proven to speed slimming and improve overall health. Canadian researchers recently discovered that 4-hydroxyisoleucine, an amino acid in fenugreek, boosts the pancreas's ability to metabolize energy in the form of both sugar and fat.

Another study showed that after eight weeks of consuming a daily drink made from about 1 tbs. of fenugreek, subjects had better blood sugar control and lower cholesterol levels.

In addition, some people have reported losing 10 pounds in a week-and 30 total-by drinking fenugreek tea daily. Get more information on fenugreek tea.

Talk to a friend

Schedule time to talk to a friend or schedule time to take a walk this will take your mind off of snacking and it will give you a chance to catch up with friend or family member.

Snack Healthy:

Choose healthy options — It is possible to snack at night without piling on the calories (and the fat). A handful of almonds – 12 almonds are a 100 calories. Fresh veggies with a little hummus, hummus is low in calories and very healthy. Fruits are a good option. So are low-fat, low-sugar yogurt and cheese with some low calorie crackers. If you need something a little more "satisfying" have a piece of whole-grain toast with a small amount of natural peanut butter on top, or a bowl of whole-grain cereal with low-fat milk.

The kindle from Amazon.com the wireless reading device is a great way to enjoy your favorite book. Reading is a good hobby, especially when it is a compelling book that you can not put down. The kindle with its easy book downloads will keep you inspired and help you avoid over eating.

Product Recommendations

↑ Top