Continued from Katherine Heigl: 5-Factor Diet & Harley Pasternak.
Katherine Heigl and other 5-Factor Diet devotees eat five small meals daily to help stabilize their blood sugar, says Harley Pasternak, creator of the 5-Factor Diet. Each should contain:
1. Low-fat protein like chicken or turkey
2. Healthy carbs, such as fruit, veggies or whole grains
3. Five to 10 grams of fiber (such as 1 cup of berries or half a cup of cooked veggies)
4. Healthy fats (found in salmon or nuts)
5. Water or tea
Breakfast It’s a French toast twist! In a nonstick skillet, heat two pieces of whole-grain bread dipped in egg whites. Top with 1/8 cup of nonfat ricotta and cinnamon. In a rush? Try 1 cup of Kashi GoLean cereal in 1 cup of nonfat milk.
Snack Satisfy a sweet tooth by blending a cup of berries with 2 cups of nonfat milk. Add crushed ice and half a scoop of whey or soy protein (makes two shakes). Or dip a sliced pear in 2/3 cup of nonfat cottage cheese.
Lunch Katherine’s fave. Layer a nonflour tortilla with tomato sauce, Roma tomatoes, turkey pepperoni, basil and nonfat mozzarella. Warm in a toaster oven. In the mood for something green? Toss shrimp, spinach and feta cheese into a Greek salad.
Snack When 5-Factor fans need a pick-me-up, they dip celery and carrot sticks in hummus – or in spinach dip made from nonfat sour cream and nonfat mozzarella. Whole-grain toast topped with 1 cup of low-fat berry yogurt is also filling.
Dinner Is this really diet food? Katherine loves marinated teriyaki sea bass over half a cup of brown rice and edamame, or herb-crusted salmon on a bed of lentils. Even try a twist on traditional spaghetti and meatballs by substituting spaghetti squash and ground turkey breast.