Daphne Oz, television personality, chef, and author, has openly shared her weight loss journey and tips for maintaining a healthy lifestyle. Combining insights from her own experiences, her family's expertise (including her father, Dr. Oz), and her work in the culinary and wellness space, Daphne offers practical advice for those seeking to improve their health and well-being.
Embracing a Holistic Approach
Daphne Oz's approach to weight loss and healthy living encompasses diet, exercise, and mental well-being. She emphasizes the importance of finding a sustainable balance that doesn't feel restrictive or guilt-inducing.
Dietary Strategies for Weight Loss
Daphne Oz advocates for a balanced diet that prioritizes nutrient-dense foods. Here are some of her key recommendations:
- Prioritize Protein: Eating protein-packed foods helps you lose weight because they help keep you fuller longer. Opt for nutrient-dense options that are high in fiber, complex carbohydrates, and low in fat.
- Embrace Beans: These lovely legumes are packed with vitamins, minerals, and antioxidants. Try varieties like cannellini beans, navy beans, kidney beans, black beans, lentils, and chickpeas. The best thing about beans is that there are so many ways to enjoy them. You can eat them hot or cold, puréed as a dip, in soups, or tossed with salads.
- Enjoy Boiled Eggs: Whether you like them cooked soft or hard, boiled eggs are an excellent source of high-quality protein. They're also portable, which makes them great for breakfast or a snack on-the-go.
- Sip on Broth: Filling up on broth is a great way to stave off hunger pangs. Watching what you eat can be extra challenging if you don't feel full. If you're not satisfied - even after a meal or snack - drink a cup of low-sodium chicken or vegetable broth to hold you over until your next meal.
- Intuitive Eating Plan: Daphne follows an intuitive eating plan which involves eliminating gluten, refined sugar, and dairy from her diet five days per week. On the sixth and seventh days of the week, Oz then enjoys whichever foods she desires. "I absolutely freaking love my two days off to eat what I want with gusto! And then I get back on board with no guilt attached," she writes, adding that the lifestyle has helped her lose weight without making her feel deprived.
- WW (formerly Weight Watchers): Oz announced she had joined WW as an ambassador and is working with a WW coach. The "Mom Brain" podcast co-host described WW as a "welcome guide" for her, especially during the past few months when she and her family have been at home due to the coronavirus pandemic. "[It's] been such a welcome guide for me, particularly in the last couple of months when it's been kind of like a free for all, home a lot," she said in an Instagram Live with her WW coach. "In my old mindset, I might have gone back to emotional eating, back to stress eating. I might have gone back to celebration eating, even in the little moments. To have those guardrails in place has been so critical." "It's within our grasp to have a healthy relationship to food freedom, which is I think one of the coolest concepts that initially drew me to WW," said Oz.
Quick and Healthy Recipes
Daphne Oz shares recipes that align with her healthy eating philosophy, focusing on simple ingredients and delicious flavors. One example is her recipe for "Better Brownies," a healthier take on a classic dessert.
Better Brownies Recipe
Ingredients:
- 3 tablespoons unsalted butter melted, divided
- 15 oz canned black beans, drained and rinsed
- 1 large uncooked sweet potato
- 2 large eggs
- 1/2 cup dark brown sugar, packed
- 1 teaspoon vanilla extract
- 1/2 cup semisweet chocolate chips
- 1/3 cup black coffee
- 3/4 cup unsweetened cocoa powder
- 1/2 teaspoon baking soda
- 1 teaspoon kosher salt
- 1 tablespoon sugar, powdered (confectioner's)
Directions:
- Preheat the oven to 350°F.
- Lightly coat 24 cups of a mini-muffin tin with 1 tbsp melted butter.
- Puree the black beans in a blender or food processor until smooth and creamy.
- Measure 1/2 cup of black bean puree and reserve the remaining for use with tacos or nachos or as black bean dip.
- Prick the sweet potato a few times with a fork and microwave until it is completely soft and tender, about 7 minutes.
- Scoop out the flesh, set 1 cup in a large bowl, and add the black bean puree. Whisk in the remaining 2 tbsp melted butter, eggs, brown sugar, and vanilla.
- Add the chocolate chips to a small bowl and pour the hot coffee on top. Stir until melted, then add it to the sweet potato mixture.
- In another bowl, combine the cocoa powder, baking soda, and salt. Add the cocoa mixture to the sweet potato mixture and stir until just combined.
- Use a spoon to fill the muffin cups three-quarters full (you'll have enough batter for 24 mini-muffins).
- Bake for about 12 minutes, or until a cake tester inserted into the center of a brownie comes out with a few moist crumbs attached and the brownies resist light pressure.
- Let the brownies cool in the pan for about 5 minutes, then turn them out onto a wire rack to cool.
Exercise and Physical Activity
While Daphne acknowledges that diet is crucial for weight loss, she also emphasizes the importance of exercise for toning, reshaping, and stress release.
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- Efficient Workouts: Daphne has become "the queen of under 45-minute workouts." She invests in companies like Obe, which brings the best of the NYC and LA workout scenes to anyone with internet and a screen. She often has just 30 minutes (and not one minute more) to exercise, and these 28-minute workouts have great music and top instructors.
- Running: Daphne enjoys running outside, finding it to be the most efficient fat-burning exercise. She uses this time to listen to podcasts, which helps her learn something new and changes her focus so the time goes faster.
- Yoga and Stretching: Daphne spends 10-15 minutes after putting her baby down at night doing some light yoga and stretching. She finds that just 10 minutes of meditation makes a big difference.
Addressing Fatigue Through Diet
Daphne and Dr. Oz also highlight the role of diet in combating fatigue.
- Eye-Opening Drinks: Instead of relying on highly caffeinated beverages, try drinking a glass of water, tart cherry juice, or a cup of green tea to boost energy levels.
- Smart Snacks: The combination of peanut butter and banana is a quick, healthy, and revitalizing snack. The protein from peanuts and potassium from the bananas will give you stamina to help you avoid the afternoon energy slump.
- Encouraging Restful Sleep: Getting enough sleep is key to fighting fatigue. Bananas have high levels of tryptophan, which can relax you and help you sleep more deeply. You can eat a banana before bed, or try banana peel tea about an hour before bed. Just cut the ends off of a banana, cut it into three pieces (with the peel on), boil for 10 minutes, strain, and serve.
Self-Care and Mental Well-being
Daphne emphasizes the importance of self-care and mental well-being in the weight loss journey.
- Mindful Moments: Taking even a few minutes for meditation or quiet reflection can help manage stress and improve overall well-being.
- Connecting with Others: Sharing experiences and connecting with others can provide support and motivation.
Daphne Oz's Personal Journey
Daphne Oz has openly shared her personal weight loss journey after giving birth to her fourth child.
- Post-Pregnancy Weight Loss: She shared that she has been able to lose weight by switching to healthy eating habits. "I'm down nearly 50lbs since giving birth to Gigi 9 months ago," she shared, along with a mirror selfie of herself showing off her svelte frame.
- Staying Active During Pregnancy: Daphne tried to stay active during her pregnancies and had older children to run after. She got into a "really great rhythm of making that half an hour time" for herself every couple of days to do various fitness activities.
Beauty on a Budget
Daphne Oz also shares tips for making your own beauty products at home with a few easy ingredients. Combine equal parts of an exfoliant and a binder with a few drops of an essential oil and booster of your choice.
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