Timothy S. Harlan, MD, FACP has counseled thousands of his patients on healthy, sustainable weight loss. Now he's compiled his best tips and recipes into a six-week plan for you to learn how to eat great food that just happens to be great for you - and if losing weight is your goal, you can do that, too.
Get the prescription for better health as well as healthy weight loss, including:
Nuts are great for you. While they do have a lot of calories, these are the best quality calories because they are high in monounsaturated fat. Nuts have been shown to be very satisfying and this makes them a great choice for snacking. Instead of potato chips or crackers, have nuts. There's great research that shows you won't gain weight eating the nuts while eating potato chips is clearly linked with disease (Am J Clin Nutr 2006;83(2):284-90).
Even in those already eating a Mediterranean Diet, increasing the amount of walnuts a person ate was shown to lower total and LDL (bad) cholesterol an extra 6% over their already healthy diet. I love pistachios, for example, and there is a study showing similar improvement in cholesterol profiles when participants ate 20% of their recommended calories in pistachios. Studies with walnuts and almonds show the same results. Fruit and Nuts in the Mediterranean Diet
I first had this recipe in Spain and again here in the United States at a Spanish restaurant. It is a simple and quick dish that balances the bitterness of the spinach with sweet raisins and apples. The touch of salt and nuttiness round out the flavors for a well-balanced dish.
The practical, daily guide to following a Mediterranean Diet at home. Recipes include Taco Salad, Red Beans and Rice, and Fettuccine Alfredo: familiar foods that your family will love and are great for you. Find out how these and other family favorites can help you be healthier! (And yes, you'll lose weight too!)