The Dr. Oz Show
Airdate: November 14, 2012
Dr. Oz: Eat Twice As Much And Lose 5
Pounds
- Eat more and lose weight with Hungry Girl's food expanders
- The Lazy's Girl's Guide to at-home health checks
- Lazy Girl's Guide to health check-ups
- Lazy Girl's Guide to take-out food
Dr. Oz and Hungry Girl Lisa Lillien
show how to use meal expanders to eat more while still losing weight.
Photo credit:
FreeDigitalPhotos.net
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Dr. Oz: Eat
Twice As Much And Lose 5 Pounds
Dr. Oz said you can
eat twice as much this month and still lose five pounds. He's put it
to the test to prove that it actually works. Where does he get these
ideas? Hungry Girl Lisa Lillien shares her rules and recommendations
that help you eat real food in real portions while losing weight.
Lisa Lillien is a devout food lover who
also wants to fit into her favorite foods and wants to be healthy.
She's tried out all her recommendations in her food testing kitchen
to make sure the recipes taste great and are easy to make.
They are called food expanders. Adding
healthy ingredients to standard recipes allow for satisfying portions
that won't rack up the calories. That's what food expanders are all
about.
We're happier with a large plate of
food, explains Ms. Lillien. Deprivation and starvation doesn't work
for anyone. She showed a 400 calorie serving of chips and dip. They
were tiny. Next to the paltry chips were two baked potatoes with
low-fat sour cream. Which plate would be more satisfying to eat? The
larger plate with two potatoes.
To illustrate, Dr. Oz set up two large
clear containers both marked with a line ¾ to the top of the
container. That line represents when we feel full and satisfied after
a meal. The average sized meal with an average amount of calories,
about 500 calories, will only fill about ¼ of the container and has
taken only about ten minutes to eat. Eating a 500 calorie meal leave
many people still hungry and many will go for seconds thus eating two
meals to feel even slightly satisfied yet the quantity of food still
hasn't reached the fully satisfied line.
Utilizing Ms. Lillien's food expanders
allows portion sizes to grow without adding calories. In the second
container, Dr. Oz poured in one meal's worth of food and food
expanders. All that food reached the top of the line indicating that
tucking into to that plate of food will leave you satisfied and yet
you will have only consumed 500 calories. That's the beauty of food
expanders.
Dr. Oz: Hungry Girl's Food Expander
Rules
We can all create our own food
expanders that fit our personal taste to bulk meals while reducing
calories. Follow Ms. Lillien three rules for her magical food
expanders and you can create your own substitutions:
#1 High water volume
#2 High fiber
#3 Low in calories
Dr. Oz: Hungry Girl Meat Expander –
Portobello Mushrooms
Portobello mushrooms have a lot of
texture and a lot of flavor and can easily be substituted in a
variety of meat-based recipes to increase portions and cut calories.
Make a double-decker burger using one
beef patty and one portobello mushroom. Increase flavor, nutrition
and satisfaction without increasing calories.
Steak fajitas can be expanded with
portobello mushrooms cut into stripes and cooked along with the
steak. The mushrooms will pick up the flavor of the steak and will
blend right into the dish. No one will notice the expander. Dr. Oz
said the dish was visually appealing and even called it voluptuous.
Instead of using bread crumbs in your
meatloaf recipe add chopped mushrooms for a bigger portion that
tastes even better than the traditional dish.
The Numbers:
Traditional meatloaf can rack up as
much as 564 calories per serving but Hungry Girl's Portobello
Mushroom Meatloaf has only 189 calories.
Dr. Oz: Hungry Girl Carb Expander –
Zucchini
Ms. Lillien loves carbs but doesn't
want all the extra calories from a large plate or the sadness of
having only a small plate of noodles. Use mild-flavored zucchini
squash to bulk up noodle dishes to cut calories and increase
satisfaction.
Alternate layers of lasagne noodles
with stripes of zucchini to bulk up the dish. For healthier and
fluffier muffins, add grated zucchini. Skip the potato skins and use
a hollowed out zucchini instead and fill with veggies and meat for a
healthier version that still has lots of flavor.
The most popular expander dish, says
Ms. Lillien, is her zucchini-based Fettuccine Alfredo. Start with
spinach fettuccine noodles and use a vegetable peeler to slice
zucchini into stripes that look just like fettuccine.
The Numbers:
Traditional Fettuccine Alfredo packs a
whopping 650 calories per serving. Hungry Girl's zucchini-based
Fettuccine Alfredo has only 164 calories per serving.
Dr. Oz: Hungry Girl Sugar Expander –
Seltzer Water
Enjoy your holiday cakes and cup cakes
without the guilt and without the calories. Take a standard boxed
cake mix and add seltzer water instead of the recommended oil and
butter. It doesn't make sense but it absolutely works. Match flavored
seltzer water for variety. Match raspberry flavored seltzer water
with chocolate cake or lemon flavored seltzer water in poppy seed
muffin mix.
The Numbers:
Traditional cake mix has about 280
calories per serving. Hungry Girl's seltzer water cake has only 160
calories per serving.
Dr. Oz: Hungry Girl's Plan to Lose 5
Pounds In One Month
It's not just about expanding your
meals, there's a few other simple things to do to help you lose five
pounds in just one month.
- Move for 15 minutes everyday
- Eat your reg breakfast
- Replace one meal with expanders every day
- Use the Hungry Girl's secret meal replacement for one meal
Dr. Oz: Hungry Girl's Secret Meal
Replacement - Soup
Ms. Lillien's secret to losing weight
and keeping it off is soup! She says to plan your day to allow for
one meal to be a low-calorie soup. Bulk up the soup with her fabulous
food expanders to increase vegetable intake and serving size to fill
you up without the calories.
Choose a clear broth and expand it with
store bought prepackaged coleslaw. Skip the mayo and the sauce filled
coleslaw and go for the straight veggie mix. Dr. Oz says you can have
three bowls of this clear veggie soup in place of noodle-based soup.
Bulk up tomato soup with healthy Greek
yogurt and you can eat two bowls instead of one bowl of traditional
tomato soup.
Click the links to read posts from Lisa
Lillien's previous appearances on The Dr. Oz Show:
Dr. Oz: What's The Least I Can Do
To Get Healthy
The list things we are too lazy and too
tired to do is monumental. Dr. Oz has created an easy way to get
healthy in the least amount of time. When he says lazy, Dr. Oz clarified that he really means he understands that women are very busy and tend to put their health concerns and issues to the bottom of the to-do list. He calls it his Lazy Girl's
Guide to Get Healthy.
Dr. Oz: The Lazy Girl's Test for
Poor Circulation
Put your index fingers nail-to-nail and
line up the cuticles. Hold fingers up to a light and if you see a
diamond between the finger nails, by the cuticle, then your
circulation is great. If there is no diamond it could be a sign of
poor circulation.
Dr. Oz: The Lazy Girl's Test for
Heart Disease
To test for possible heart disease, Dr.
Oz said to stand straight then bend over to reach your toes. If you
can't touch your toes it could be a sign of stiff arteries and may
indicate a higher risk of heart disease. Another test for artery
flexibility is done while sitting on the floor with the legs straight
out in front. Reach the fingers to the toes with the goal of reaching
beyond the toes. Dr. Oz said people in their 40's and 50's should be
able to reach three inches past the toes. People in their 20's and
30's should be able to reach five inches past the toes.
Dr. Oz: The Lazy Girl's Test for
Under Active Thyroid
The tongue temperature test can be
conducted at home over the course of a week to get a sense of thyroid
activity. Before getting out of bed first thing in the morning, take
your temperature each morning for a week. Average the temperatures
taken through the week and if the average is less than 98.6 then the
thyroid gland may not be working as well as needed. Take that
information to a doctor to begin a conversation about thyroid health
and activity.
Dr. Oz: The Lazy Girl's Guide to
Health Check Ups
If you're too lazy to go to the gym and
if going to the doctor seems like a waste of time, Dr. Oz said you
may be surprised to learn that you might not have to visit the doctor
for routine check ups as much as was previously thought.
Dr. Holly Phillips, MD, explained that
it's important to establish a relationship with your doctors while
you're healthy instead of only going while you're sick. If there are
family history health concerns or any existing health risks then it's
important to see a doctor regularly.
People who are otherwise healthy may be
able to follow these new guidelines for medical check-ups.
Dr. Oz: Lazy Girl's Guide to General
Health Check-Ups
Guidelines for general health check-ups
have changed. The annual check-up may be a thing of the past. For
people in their 20's a general health check-up should be conducted
every five years. Once in the 30's, a check-up every three years is
recommended. Into the 40's, a health check-up should be conducted
every two years. Once in the 50's, people should have a check-up
every year.
Dr. Oz: Lazy Girl's Guide to Eye
Exams
Eye exams don't need to be conducted
annually if eye health is good and there are no existing diseases.
Every two years is a better time frame for eye exams.
Dr. Oz: Lazy Girl's Guide to Dental
Exams
It's been drilled into our heads to
visit the dentist every 6 months. Dr. Phillips said that should only
be for a dental cleaning but from a medical standpoint, a yearly
dental exam makes more sense.
Dr. Oz: Lazy Girl's Guide to Pap
Smears
An annual visit to the OB/GYN used to
be standard practice and the pap smear is just part and parcel of
that visit. Dr. Diana Hoppe, OB/GYN and author, said women may not
need a pap smear every year if there are no other health concerns.
Instead, pap smears should be conducted less frequently and based on
age. Women under age 21 do not need a pap smear, said Dr. Hoppe.
Women aged 21 – 65 only need to get a pap every three years. And
after age 65, no pap is needed.
Dr. Oz: Lazy Girl's Guide to
Mammograms
There's been a great deal of
controversy surrounding mammograms recently and their frequency.
Recent reports suggest that women should not get a mammogram until
age 50, that is if there is no family history or other health
indicators pointing to higher risks of breast cancer. If that seems
too late, then start a conversation with your doctor to determine
what time frame is appropriate given your individual health
circumstances and family history.
Click the links to read posts from Dr.
Phillips' previous appearances on The Dr. Oz Show:
Dr. Oz: The Lazy Girl's Guide to
Take-Out
Frances Largeman-Roth, RD, is a health
expert and author, and said you can have your take-out and enjoy a
trim waist line too. That is if you follow her recommendations.
Ms. Largeman-Roth says to steer clear
of any items on the menu described with the words stuffed, loaded, or
packed because they are guaranteed to be stuffed, loaded, and packed
with fat and calories. She has taken the three most popular take-out
meals and gives advice to reduce calories.
Dr. Oz: Lazy Girl's Guide to Pizza
Take-Out
When ordering take-out pizza, Ms.
Largeman-Roth recommends choosing the veggie lovers pie and to go for
the thin crust. Loaded with broccoli, onions, mushrooms, and olives
this pizza will give you only 440 calories for two slices. Ordering
the meat lovers will raise those calories exponentially. Ms.
Largeman-Roth also says to stay away from add-on deals, like bread
sticks, which may taste good but are only offering empty calories.
Dr. Oz: Lazy Girl's Guide to Mexican
Take-Out
Loaded nachos may be yummy but they are
filled with fat and calories. Order the fajitas instead with meat and
veggies. Have only one corn tortilla and definitely order the salsa
which is filled with healthy veggies and herbs. Stay away from the
chips that are empty calories and go for guacamole for added fiber
and healthy fat, both of which will keep you full longer.
Dr. Oz: Lazy Girl's Guide to Chinese
Take-Out
Get the beef and veggies with oyster
sauce for only 296 calories when you're ordering Chinese take-out. If
you want rice, then go for brown rice and only eat half for another
100 calories. Use those chop sticks which will force you to eat
slower and consume less food and fewer calories overall.
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