FOR BREAKING NEWS VISIT WWW.QNS.COM MAY 17, 2018 • WELLNESS • THE QUEENS COURIER 59
7 plant-based tips for a healthy weight
Whether you’re a vegan, vegetarian or
omnivore, it’s important to eat a diet that
includes a symphony of minimally processed
plant foods, according to Sharon
Palmer, an award-winning registered
dietitian nutritionist, plant-based food
and nutrition expert, author and blogger.
Th is includes whole grains, legumes, vegetables,
fruits, herbs, spices, seeds and nuts.
“Th e key to health - for people and the
planet - is becoming increasingly clear.
We need to make a sure-footed return
to including plants regularly in our diet,”
says Palmer. For some, including more of
the above in their daily diet (or switching
over entirely) can be diffi cult, Palmer
acknowledges. If the goal is weight loss or
maintenance, the dietitian suggests starting
“Pistachios off er a multitude of health
benefi ts that can help you maintain a
healthy weight,” notes Palmer. “Th e fact
that they’re extremely versatile, and taste
great, makes it easy to include them regularly,
if not daily.”
Palmer off ers these seven tips to achieve
or maintain a healthy weight:
Prioritize breakfast. Eating breakfast
kickstarts your metabolism and gives
you energy and focus to begin your day.
Adding pistachios to common breakfast
foods, like cereal, toast or oatmeal, can
balance your blood sugar levels and prevent
energy slumps. Whole, chopped or
crushed pistachios can add a satisfying
crunch and a fl avorful punch of plantbased
Add movement. Just 20-30 minutes of
daily physical activity, like a brisk walk,
can help you maintain or lose weight.
Instead of watching TV before or aft er
dinner, encourage your family to join you
for a stroll around the neighborhood. On
the weekends, longer walks or hikes are
the perfect time to reconnect with loved
ones. Luckily, pistachios are lightweight
and portable - the perfect snack for refueling
aft er exercise. Keep a bag handy in
your car, backpack or purse for a quick
Start with SMART goals. Sustainable
weight loss begins with baby steps. When
your goals are Specifi c, Measurable,
Achievable, Relevant and Time-bound,
you are more likely to achieve them. Try
this goal on for size: Replace your usual
aft ernoon snack with one serving of
shelled pistachios three times per week for
one week. Achieving SMART goals boosts
your confi dence and these small pistachio
wins are packed with protein, B vitamins,
healthy fats, potassium and even antioxidants.
Don’t skip meals or snacks. Skipping
meals can lead to uncontrollable hunger
and binge eating. Th ree to fi ve hours aft er
eating, your blood sugar begins to fall and
can leave you feeling fatigued and unfocused.
Eating three small to moderate
meals, and two to four snacks per day, can
keep hunger at bay and keep your energy
levels steady. Crack open a handful of
pistachios for a quick snack - no preparation
required - and you’ll be ready to tackle
whatever the day throws at you.
Pre-portion pistachios. Did you know
there are 49 pistachios in one serving?
Th at’s more than any other nut, plus
10 percent of the Daily Value of fi ber.
Pre-portion pistachios into small bags on
Sunday evening and you’ll be set for a
week of smart snacking. At just 160 calories
per serving, pistachios are a nutritious,
low-calorie, portable snack that can help
you reach your goals.
Get creative with pistachio fl our.
Pistachio fl our is a fun, gluten-free fl our
alternative that can spice up traditional
recipes. Adding ground pistachios to
standard crust recipes can boost the fi ber
and protein content of your favorite dishes.
Try adding pistachio fl our to Greek
yogurt, along with freshly chopped garlic
and lemon zest for a tangy, protein-rich,
Swap your nighttime snack. When hunger
strikes late at night, it’s easy to reach
for indulgent foods. Swap your typical
nighttime snack of cookies, candies, pizza
or ice cream for a more balanced choice:
pistachios. Forget willpower and keep a
pre-portioned bag of pistachios handy for
when you need it the most.
Whether you have a little or a lot of extra
weight to shed, adding pistachios to the
mix has helped many people lose weight
and improve overall health, adds Palmer.