Author Archives: William Anderson, LMHC

Pasta with Spinach and Tomatoes Recipe, Only 331 Calories Per Serving!

Photo: Jennifer Causey; Styling: Lindsey Lower

Here’s a great pasta recipe, found by a reader at http://www.myrecipes.com/recipe/one-pot-pasta-spinach-tomatoes

Ingredients:

  • 1 tablespoon olive oil
  • 1 cup chopped onion
  • 6 garlic cloves, finely chopped
  • 1 (14.5-ounce) can unsalted petite diced tomatoes, undrained
  • 1 1/2 cups unsalted chicken stock (such as Swanson)
  • 1/2 teaspoon dried oregano
  • 8 ounces whole-grain spaghetti or linguine (such as Barilla)
  • 1/2 teaspoon salt
  • 10 ounce fresh spinach
  • 1 ounce Parmesan cheese, grated (about 1/4 cup)

How to Make It:

  • Step 1
  • Heat a Dutch oven or large saucepan over medium-high heat. Add oil; swirl to coat.
  • Step 2
  • Add onion and garlic to pan; sauté 3 minutes or until onion starts to brown.
  • Step 3
  • Add tomatoes, stock, oregano, and pasta, in that order. Bring to a boil.
  • Step 4
  • Stir to submerge noodles in liquid.
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  • Step 5
  • Cover, reduce heat to medium-low, and cook 7 minutes or until pasta is almost done.
  • Step 6
  • Uncover; stir in salt.
  • Step 7
  • Add spinach in batches, stirring until spinach wilts. Remove from heat; let stand 5 minutes.
  • Step 8
  • Sprinkle with cheese.
  • Step 9
  • Riff: Use fresh grape tomatoes instead, and add fresh herbs.
  • Step 10
  • Riff: Swap out spaghetti for any short pasta shape, such as elbow macaroni, rotini, or shells.
  • Step 11
  • Riff: Try adding chopped skinless, boneless chicken thighs, ground beef, or ground turkey for a heartier dish.

Makes 4 servings, 331 calories per serving.

How I Lost 140 Pounds and Kept It Off For Decades

I was put on my first diet at the age of seven, and things went downhill from there. I became a  yo-yo dieter, gaining more every year, until, at the age of 33 and 330 pounds, I finally discovered the formula for success.

Then, in 1984, as a behavior therapist and addictions counselor, I discovered methods in behavioral psychology that enabled me to solve my weight problem for good. I lost 140 pounds, and I have maintained an ideal 180 lbs. ever since, for over 30 years. You may not have that much to lose, but  thousands of clients and readers of all degrees of a problem have learned to apply my methods to solve their weight problem. Like learning to ride a bike or play the piano it’s not effortless, but there is no maybe about it. It works. I have never had a client not lose weight following what I teach.

I have volumes of information here at my website and I’ve written a book, now an eBook and  audiobook (listen to a sample of it here) that explains everything I teach my clients. I hope it can help you too.

Here’s some of what I learned:

1) To lose and manage weight, it requires more than just learning about the calories in food and what your body needs. You need to learn how to program yourself and master that part of yourself that manufactures your desires, urges, habits and feelings.

2) Acquiring the right habits is not a matter of intellect and will power. It is a result of training and conditioning in technique from the behavioral sciences. It is a matter of learning how to reprogram yourself, your habits and your feelings.

3) Diets and exercise crusades don’t work. Doing something for a while, even if you lose weight, and then going back to “normal”, will make you worse, not better.

4) Success comes not from denying yourself pleasure and good food, but by forming habits that are more pleasurable, with food that you really like that causes you to become healthy and fit instead of overweight.

You can become successful at permanent weight loss.

Bill Anderson, creator of “The Anderson Method”, before and after his 140 lb. weight loss.

I have volumes of information here at my website (check the “Table of Contents” at the bottom left of the page) and I’ve written a book, now an eBook and audiobook, that explains everything I teach my clients. I hope it can help you too.

This story was first published on ThriveGlobal.com