Your weight loss questions answered, part 3

I wasn't able to get to all of the questions asked in our recent online chat, so a few of your “top” questions are answered here!

We had a huge response to our Cityline online weight loss chat! Thank you to everyone for joining me. We will be announcing our next online chat very soon.

I was not able to get to all of the questions asked from viewers, so a few of your “top” questions are answered below. I also had many requests to post a weight loss shopping list to take to the grocery store. A grocery list will be posted on the website this week for you to print off and take with you when shopping.

Keep your questions coming – I love hearing from you (and…reading about all the success you are having – congratulations to everybody!)

All the best,
Dr. Joey

 

Question: Hi Dr. Joey – I don’t eat dairy. Is there something I can substitute for dairy?

Answer: Yes, there are several great options that can substitute for dairy. For starters, most people who have trouble digesting cow’s milk and cheese can tolerate goat’s cheese. Goat’s cheese is lower in lactose and levels of a protein called casein which makes it much easier to digest. For more information on great goat’s cheese options, please visit www.woolwichdairy.com.

There are also several non-dairy options that you can use as cheese substitutes such as rice, soy or almond cheese. If you are concerned about your calcium intake, refer to the list below.

  • Sardines, 7 = 321 mg
  • Canned salmon, ½ can = 232 mg
  • Kale (2 cups, chopped) = 188 mg
  • Black eyed peas – ½ cup = 185 mg
  • Blackstrap molasses, 1 tbsp = 172 mg
  • White beans, 1 cup = 191 mg
  • Seaweed, 1 cup = 126mg
  • Dried figs, 8 = 107mg
  • Turnip greens, 1 cup = 197mg
  • Sesame seeds, 1 tbsp = 88mg
  • Bok choy, 1 cup = 74 mg
  • Almonds, ½ cup = 72 mg
  • Oranges 1 medium = 65mg
  • Firm tofu ½ cup = 861 mg
  • Orange juice, fortified, 1 cup = 500mg
  • Soymilk, 1 cup = 300 mg
  • Instant oatmeal, 1 cup = 187mg
  • Cheerios, 1 cup = 114mg

Question: You recommend 1 grain per day on the Cityline weight loss plan (and no grain at dinner). What do you consider to be a serving size of grain?

Answer: Yes, in the initial stages of weight loss, I do recommend eating one grain per day. The grain servings can include:

  • 2 pieces of whole grain or sprouted grain bread
  • 1/2 cup of brown rice or quinoa (cooked)
  • 1 wrap (i.e. whole wheat or whole grain)
  • 3 pieces of Ryvita crackers
  • 1/2 cup of cooked whole grain or spelt pasta – please cook al dente (undercook by 1-2 minutes for a firmer pasta. This lowers the glycemic index of the pasta).
  • 7 whole grain crackers (i.e. Mary’s cracker
  • 1 bar – i.e. Simply Bar, Kashi bar, Fibre 1 bar

I typically recommend enjoying your grain at lunch (i.e. 2 pieces of bread with protein and vegetables) or at afternoon snack (i.e. a bar). When I was losing all my baby weight, I “saved” my grain until 3pm and enjoyed a delicious bar with a coffee or herbal tea. By timing my grain for mid-afternoon, I did not feel deprived when having a grain-free dinner.

Question: Can you please recommend a few more breakfast options?

Answer: I sure can! Check out these yummy breakfast options below.

1) Blueberry yogurt crunch Calories = 290

  • 1/2 cup of low fat yogurt
  • 1/2 cup of mixed berries
  • 2 tsp of walnuts sprinkled over top for extra crunch and omega 3

2) Frozen strawberry banana smoothie Calories = 300

  • 5 ounces of soy milk or 1% cow’s milk
  • 1/2 frozen banana
  • 1/2 cup of frozen strawberries
  • 1 scoop of vanilla protein powder (preferably a whey isolate powder)
  • 1 tsp of flaxseed oil (to be kept in fridge)

3) Cottage cheese and fruit crunch Calories = 280

  • 1/2 cup of 1% cottage cheese
  • 1/2 cup of blueberries
  • 4 tbsp of bran cereal
  • 1 small banana sliced over top

4) Cheesy eggs Calories = 290

  • 1/2 cup of egg whites
  • 1 large omega 3 egg
  • 2 ounces of grated low fat cheddar or Swiss cheese
  • 1 slice of whole grain bread

Add 1tbsp. of butter to fry pan. Pour in egg whites and cracked omega 3 egg. Add in cheese and cook until desired consistency. Enjoy with 1 slice of bread on the side.

5) Open faced peanut butter & banana sandwich Calories = 249

  • 1 slices of omega 3 whole grain bread
  • 2 tsp. of natural peanut, almond or cashew butter
  • Slices of bananas over top

Question: I am constantly eating on the run! What can I do to maintain my hectic schedule and lose weight?

Answer: The key to losing weight is preparation, preparation and preparation! To avoid those times when you are out and rushed and turn t a cookie, muffin or doughnut to tie you over, it is far better to have healthier food options in your purse, car or work environment. Examples include:

  • A protein bar in your purse
  • 10-15 walnuts or almonds in a zip lock bag
  • Apple or pear
  • Small yogurts in a fridge at the office
  • 5 whole grain crackers and 1 ounce of low fat cheese
  • Drink water- you may be mistaking thirst for hunger!
  • A low fat latte – it feels like a treat without the calories
  • 2 dark chocolaty skinnychews – www.skinnychews.com – the perfect option for 3pm or after-dinner eating!

Information courtesy of www.drjoey.com and www.skinnychews.com