Lose Weight With Our Four-Week Diet Plan: Day 4
Smart sugar substitutes, plus the best Caesar salad!
Each day this month, check out BettyConfidential’s exclusive tip from top trainers and nutritionists, and take a look at the daily three-meal menu from NutriFit, a health-conscious food delivery program that works with A-list stars like Angelina Jolie.
Tip of the day
Lower your sugar intake. Even those of us who aren’t diabetic often suffer from fluctuations in blood sugar, and when it drops we’re likely to reach for the nearest foods to bring it up again. But doing this repeatedly causes a stressful (and fattening) pattern highs and lows. Nutritionist and wellness coach Jackie Keller recommends loading up on these natural remedies to control your blood sugar levels.
Cinnamon – Just a teaspoon of this spice in breakfast cereal, oatmeal, tea or yogurt can increase the body’s natural production of insulin.
Buckwheat –The healthy carbs in this wheat-free grain are digested slowly, causing blood sugar levels to rise evenly.
Bulgur (cracked wheat) A grain with a low glycemic index value, (meaning that it does not raise blood sugar levels too quickly), bulgur helps to keep those levels stable.
Sweet potatoes –They contain lots of fiber that helps lower blood sugar levels by slowing the rate at which food is converted into glucose and absorbed into the bloodstream.
Small oat bran muffin
2 hard-boiled egg whites
½ cup fresh grapes
2 celery stalks filled with 2 tablespoons light cream cheese
Grilled Chicken Caesar Salad:
3 ounces grilled chicken breast
2 cups romaine lettuce
¼ cup toasted whole-wheat croutons
1 ounce shredded Parmesan cheese
4 tablespoons fat-free Caesar dressing
Place grilled chicken breast on lettuce; top with croutons, cheese and dressing. Garnish with cherry tomatoes and red bell pepper strips.
Apple or Asian pear
½ ounce walnuts
1 cup whole-wheat pasta
1 cup marinara sauce with 3 ounces ground turkey
1 cup fragrant kale (steamed and sautéed with garlic and onions)
Green salad with fat-free Italian dressing
½ cup nonfat vanilla yogurt mixed with ½ cup blueberries
Debbie Emery is a Los Angeles-based writer who specializes in health and fitness.