Doctor challenges South Florida to slim down

According to figures from the Centers for Disease Control and Prevention, more than 65% of South Floridians are either overweight or obese and 8% are diabetic or at risk for type 3 diabetes.

Nutrition researcher and author Dr. Neal Barnard said there are foods that can help tame the appetite and boost metabolism without the need for exercise or counting calories.

"We've found that the best way to lose weight is to jump into a completely healthy diet for three weeks.  During this time, the idea is to leave out all animal products, keep oils to a minimum and really focus on healthful foods," said Barnard.

By healthful, he means beans, vegetables, fruits and whole grains.

"Participants in our clinical research studies found that their appetites were satisfied much sooner thanks to the fiber in the in their foods. also, they burned calories 16% faster for three hours after every low-fat, plant-based meal.  Over time this makes for a big burn and helps trim excess weight," Barnard said.

Barnard said it's important to skip fatty foods.

"Fat pack in extra calories.  Just one gram of fat holds nine calories.  Carbohydrates oly contain four calories per gram," he said.

Barnard said people also need to be aware of the glycemic index of certain foods.

"Some foods, like sugar and white breads, make your blood sugar climb rapidly. Others, like beans and most fruits, have much less effect on blood sugar," he said.

Some key foods to boost metabolism include brown rice, pinto beans, oranges and carrots.

"They allow the body to eliminate the fat that is inside the cells and eliminating that intracellular fat causes the metabolism to rise," said Barnard.

Barnard will be hosting a free seminar at the Broward Community College Library in Coconut Creek on Friday, February 24, 2012.

For more information call Shaina Chimes at 202-527-7314.

Barnard is the author of 14 books on diet and health.

Recipes from 21-Day Weight Loss Kickstart
Linguine with Seared Oyster Mushrooms
Serves 2
Crispy, caramelized oyster mushrooms contrast with the slightly sweet tomato sauce to make this dish explode with flavor.
2 cups oyster mushrooms
Water
6 ounces whole wheat vegan linguine
16 ounces crushed fire-roasted tomatoes
1 tablespoon capers
Juice of 1 lemon
Options: ½ teaspoon crushed red pepper
4 large basil leaves
Instructions: Chop the oyster mushrooms into very large pieces. Over high heat, sear them until they partially brown. Set them aside. Bring enough water to a boil to cook the pasta. Boil the pasta until it is just barely done. Drain. While the pasta is boiling, add the crushed fire-roasted tomatoes, capers, lemon juice, and optional crushed red pepper to a pot. Simmer this for about 5 minutes. Roll the basil leaves together and slice the roll along the width into thin strips. Plate the pasta, then pour the sauce over it and top with the fresh basil. Finish the dish off by topping each serving with the seared oyster mushrooms.
The Gourmet Touch: Use half the oyster mushrooms, preparing them as above. In a separate pan, simmer ½ cup chanterelle mushrooms in white wine until they are soft. Remove the chanterelles from the white wine and mix them with the seared oyster mushrooms, topping the finished dish with them.
Tip: Crisping oyster mushrooms works best in an iron skillet.
Per serving: 385 calories, 17 g protein, 80 g carbohydrate, 1 g sugar, 2 g total fat, 5% calories from fat, 7 g fiber, 693 mg sodium
Wacky Chocolate Cake
Makes 9 3"x3" pieces
Here is a delightful version of legendary Wacky Cake, which is said to have its origins in World War II rationing, when milk and eggs were hard to come by. At the time, the cake was lower in fat and cholesterol, not by choice but by necessity. Today, those characteristics are virtues.
11/2 cups unbleached pastry flour
3/4 cup sugar
1/2 teaspoon salt
11/2 teaspoons baking soda
3 tablespoons cocoa powder
2 teaspoons vanilla extract
5 teaspoons unsweetened applesauce
1 tablespoon vinegar
1 cup cold water
Instructions: Preheat the oven to 350 degrees F. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl; stir with a fork until mixed. In a separate bowl, whisk the vanilla, applesauce, vinegar, and water. Pour the mixed wet ingredients into the dry ingredients. Stir with a fork until well mixed. Pour into a 9"x9" baking dish and bake for 30 minutes, until a toothpick inserted in center comes out clean.
Per serving (one-ninth of recipe): 171 calories, 2 g protein, 36 g carbohydrate, 18 g sugar, 2 g total fat, 10% calories from fat, 1 g fiber, 343 mg sodium
Mango Lime Sorbet
Serves 6
This dessert is a silky smooth sorbet inspired by the lush flavors of Thailand.
2 cups pureed partially frozen mango
½ cup agave nectar
Juice of 2 limes
Instructions: This recipe works best if the mango is frozen, and then allowed to thaw for about 15 minutes. Once it has partially thawed, puree the mango along with the agave and lime juice. Pour the puree into a shallow glass or metal bowl and then place it in the freezer. After 30 minutes, stir the puree, then repeat every 15 minutes thereafter until you are ready to serve.
Making It Simple: Use store-bought frozen mango to avoid peeling and de-seeding several fresh mangoes.
Core Concepts: The freezing process accentuates tartness and reduces the sweet flavor. That means the puree should be slightly less tart and slightly sweeter than you expect the final product to be.
Per serving: 139 calories, 0.5 g protein, 35 g carbohydrate, 33 g sugar, 0.2 g total fat, 1% calories from fat, 2 g fiber, 2 mg sodium