Super Bowl is this weekend, which means parties, barbecues and the like. Whether you’re watching the game at home or at someone else’s house, preparing a healthy, low carb dish for the shindig will help you stay on track with whichever diets or weight loss management programs you’re following. Read on for a delicious recipe that will replace those fat-laden potato skins that are a favorite at Super Bowl parties, but tastes just as good.
The major swap in this recipe is cauliflower for potatoes. This cruciferous vegetable is rich in dietary fiber, which makes it extra filling. It’s also loaded with an amazing array of antioxidants and phytonutrients, such as beta-carotene, vitamin C, quercetin, kaempferol, rutin and cinnamic acid, among others. It’s an excellent source of choline, which plays a critical role in brain function and development, and sulforaphane, a sulfur compound that has been shown to significantly improve blood pressure and kidney function, while killing cancer stem cells, which ultimately slows tumor growth.
Whether you’re cheering for the Patriots or the Seahawks, serve this delicious recipe up and you’re sure to be a winner. For more information on our diets and weight loss management programs, visit this link.
2 cups cauliflower
2 tbsp scallions, chopped
4 slices turkey bacon, cooked and chopped
1 cup shredded cheddar cheese
1/4 cup low fat sour cream
Pre-heat the oven to 375 degrees. Puree the cauliflower in a food processor. Add two tbsp. of the mixture into each cup of a muffin pan and spread out to approximately one half inch thickness along the bottom and the sides of each cup. Bake for half an hour (or until firm). Once they’re out of the oven, remove them from each muffin cup with a knife and place on a pre-greased cookie sheet. Fill each cup with bacon and cheese and return to the oven for five to seven minutes, or until melted. Put a dollop of sour cream on each. Sprinkle the scallions over each and serve.
Makes one dozen.
As we all know by now, one of the best ways to enhance diets and weight management programs is to work out regularly. A solid exercise program will boost and expedite your efforts while improving your overall health. Below are some tips for maximizing those workouts so you can hit your weight loss goal that much faster. If you are just starting to exercise after a hiatus, please be sure to check with your weight loss physician to make sure it is safe for you to work out.
1. Get support. Either enlist a workout buddy or invest in a trainer. A workout buddy will help you stay committed to your plan—you’ll be less apt to leave someone else hanging when you made an appointment to meet for a run. Hiring a trainer is a great investment as they’ll help you develop the most efficient workout and properly set goals, while teaching you new exercises and keeping you motivated.
2. Mix it up. Don’t get stuck in an exercise rut—it’s the quickest path to a plateau. Choose different types of workouts for your week, such as two days of strength training, three days of cardio, one exercise class, a run or a walk—you get the drift. You’ll prevent burnout and target a wider range of muscles than if you stuck to the same workout each day. Ask your medical weight loss physician for suggestions if you are new to the exercise game.
3. Exercise in the morning. Research shows that morning workouts are most effective for the majority. You’ll rev your metabolism for the day and won’t hit that unexpected midday obstacle that makes it difficult to maintain your workout commitment.
4. Focus on intensity. Intensity is more important than duration. Find and maintain the right level throughout your session to maximize your calorie burn. Remember to challenge yourself, but don’t overdo it or put yourself at risk for injury.
5. Get out of your comfort zone. If your workout is too easy, it’s not effective. You can tell that you’re too deep in your comfort zone if you’re not sweating. When you recognize this happening during your workout, step up both the intensity and duration and mix it up even more!
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This is an excellent, filling recipe for those of you who are dieting and working with a weight loss doctor to trim your waistline and undo the holiday damage. Since you can still get pumpkin this time of year, why not incorporate it into your diet for a colorful, filling and delicious meal?
As we’ve mentioned in previous posts, pumpkin is loaded with dietary fiber and protein, which will fill you up and promote healthy digestion. They’re the perfect choice for those following weight management programs, as pumpkins are naturally low in fat and calories. Plus, the combination of pumpkin and cinnamon in this recipe will also keep your sweet tooth in check. In addition, pumpkins are an excellent source of carotenoids such as beta-carotene, which helps reduce inflammation and combat free radical damage.
Quinoa is considered a superfood due to its high content of fiber, protein and other nutrients. It’s gluten-free and packed with important minerals such as magnesium, manganese, folate, phosphorus, copper, potassium, iron and zinc. Quinoa also contains trace amounts of niacin, calcium and vitamin E.
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2 Cups Quinoa
1 Stock Cube
2 cups fresh pumpkin, cut into wedges
2 cups grams Brussels sprouts, diced
½ cup scallions, chopped
1 fresh lemon
8 sundried tomatoes
1 bunch parsley, chopped
1 tbsp cinnamon
2 tbsp extra virgin olive oil
Freshly ground pepper to taste
Preheat oven to 390 degrees. Place the pumpkin wedges onto a tray and sprinkle the scallions over them. Drizzle olive oil over the wedges and then sprinkle cinnamon over them. Roast for 30 minutes, turning over after 15 minutes.
While the pumpkin wedges are roasting, boil the quinoa in a saucepan and then simmer. Add the stock and stir every few minutes.
In another pan, saute the Brussels sprouts in extra virgin olive oil until they start to get soft. Add the sundried tomatoes and saute. When they are done, combine with the quinoa. Add the fresh lemon juice. Sprinkle with the parsley and freshly ground pepper. Mix with the pumpkin wedges and serve!
The New Year is an exciting time, a fresh start for people to make changes that will improve their lives. If you’re a typical American, you probably have made weight loss one of your New Year’s resolutions. No matter what type of diets or weight loss management programs you choose, you need some strategies to help you reach your goals. Read on for some excellent tips from the staff at our medical weight loss center.
1. Make peace with your triggers. Instead of swearing off your favorite foods forever—which we all know isn’t going to stick—make peace with them. If you love chocolate, don’t swear it off for good, because you’ll most likely binge when you do get your hands on some. Don’t have it in your pantry or on your desk, but allow yourself a treat on your cheat day.
2. Get real. Don’t strive for an unrealistic goal—like losing 20 pounds in two months. When you go too big, chances are that you’ll just just get discouraged and give up. Instead, set small realistic goals that are easier to achieve and measure, like lose four to five pounds in a month—and then re-up when you reach that milestone.
3. Get basic. Instead of doing an abrupt makeover to your routine and eating plan, make some basic changes to your lifestyle. Try making one or two changes a week, such as drinking an extra bottler of water every day or increasing the duration of your workout by five minutes each week. You must be willing to modify your lifestyle in order to sustain weight loss, so pick changes that you can easily get accustomed to.
4. Enlist a buddy. Find one of your friends who wants to lose weight and/or get in shape and commit to your goals together. This will help hold you accountable and give you support when the going gets tough. When you know your workout buddy is meeting you at the gym in the morning, it will be that much harder for you to cancel.
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image: elephantjournal.com, photo courtesy Alan Cleaver
If you’re like the rest of the country, you’re probably making losing weight a resolution this year. If that’s the case, our medical weight loss doctor is offering some suggestions to help you refine your diet resolutions so that you can achieve your goal for 2015.
1. Track it. Research shows that those who keep a food diary have an easier time achieving their weight loss goals. Be detailed—at least in the very beginning—and include the things we often don’t consider, such as condiments and drinks. This will help you see where you can easily make changes and help you create more mindful eating habits overall. Logging your intake also helps you identify your consumption patterns and triggers so you can make better choices.
2. Start your day right. Enjoy a healthy breakfast every day—it’s the worst meal to skip (not that you should skip any). You need a protein- and fiber-rich breakfast to give your energy, fill you up and jumpstart your metabolism. Research shows that those who skip breakfast tend to overeat later in the day as a result.
3. Make it easy to move it. Find a fun exercise class, get a workout buddy or schedule walks throughout the day to increase your physical activity levels. Buy yourself some fitted, nice looking workout clothes to give you extra motivation.
4. Swap dessert for fruit. Better yet, think of fruit as your dessert. The best choice you can make to satisfy your sweet tooth is with fruit. Opt for fiber-rich berries, bananas, apples, pears, kiwi—whatever fruit floats your boat.
5. Start on a Monday. Much research shows that diets that start on Mondays tend to be most successful. Take advantage of each fresh start and don’t beat yourself up when you have a bad day or week.
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Avoiding Christmas weight gain may take some strategy and planning, but the good news is, you can succeed and still enjoy your holiday festivities. If you’ve been dieting and working with a weight loss physician, you won’t want to sacrifice the results you’ve experienced so far. Follow these tips and you’ll be able to stay on track this season and combat the Christmas weight creep.
1. Watch the alcohol. The calories in alcohol, let alone the mixers, can cause some serious damage to your waistline. If going alcohol-free for the holidays isn’t an option, at least make good choices. Opt for white wine or low-calorie spirits, use smaller glasses and have a glass of water in between each drink.
2. Beware of the buffet. The types of food typically served at a buffet can be fat- and calorie-laden. Stay away from the processed cold cuts, white bread and baked goods as much as possible. Fill up with veggies and hummus if it’s offered and look for protein-rich options.
3. Don’t arrive hungry. One of the worst things you can do is “save up” all day and show up to a party or dinner on a hungry stomach. You’ll most likely overeat and choose the most fattening options on the table when you show up starving. Eat a healthy breakfast and have protein-rich snacks like hard-boiled eggs the day of your event so that you’re less likely to go big at dinner.
4. Keep moving. Make it a point to get to the gym, go for a run, or hit your favorite exercise class—every day you can. If you’re having a big Christmas dinner, try to at least go for a walk at some point of the day.
5. Stay positive. If you do overindulge one day, wake up the next and start fresh. Don’t be hard on yourself and don’t give up.
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Are you entertaining for the holidays? While many members of our weight loss clinic are initially freaked out by the prospect, those trying to lose weight can use entertaining to their own caloric advantage. Read on for some tips for having a fabulous holiday soiree without packing on the pounds.
1. Timing is everything. While you may want to prepare far in advance for their fete, if you plan your menu out, you can schedule your shopping a day or two in advance and be right on track. If you stock up on festive treats too early, you may be tempted to eat them earlier and have to buy more.
2. Serve healthy hors d’oeuvres. Swap fat-laden dip out with homemade low-fat dips made with low-fat Greek yogurt, reduced-fat crème fraiche or fat-free fromage frais. Add fruit or veggie crudites instead of the fattening chips.
3. Get festive with dried fruits. Instead of putting out bowls of candy or holiday cookies, opt for dried fruit such as raisins, cranberries, sultanas and your other favorites. Another healthy alternative is to put out bowls of nuts, such as cashews, almonds, Brazil nuts and walnuts. Just keep your intake at one or two handfuls.
4. Choose healthier versions of everything. Look for low carb and low calorie versions of desserts, sides and everything else you plan to serve. Or downsize and serve smaller portions.
5. Give away the leftovers! Instead of continuing to create high calorie meals for the week after Christmas, give your guests Tupperware filled with leftovers so that you’ll have no temptation.
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Here is an excellent recipe for your low carb winter meal plan—our delicious veggie frittata. Our weight loss physician recommends protein-rich meals like this because they will fill you up while helping build the lean muscle mass needed to increase caloric burn.
The eggs that are a staple of this delicious dish are a complete protein, which means they provide all of the essential amino acids our bodies need to function optimally. In addition, they are rich in choline, which is found in only a handful of foods, but is essential for building cell membranes. This frittata is also packed with delicious winter veggies that provide lots of flavor, as well as important antioxidants, vitamins and minerals.
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6 egg whites
2 cups scallions, chopped
½ cup red bell pepper, diced
½ cup yellow squash, diced
1 cup mushrooms, diced
2 cups spinach, chopped
2 tsp minced garlic
½ cup low fat feta
1 ½ cups red potato, thinly sliced
2 tbsp extra virgin olive oil
2 tsp dried rosemary
1 tsp Himalayan sea salt
1tsp freshly ground black pepper
Saute the scallions, potato, bell pepper, yellow squash, mushrooms, rosemary and Himalayan sea salt for approximately five minutes over medium heat with one tbsp. of extra virgin olive oil. Cover and cook for 10 to 12 minutes. Add the spinach and garlic and sauté for another minute or so. Remove from heat. Beat the eggs, feta and remaining vegetables in a bowl. Add one tbsp. extra virgin olive oil to a skillet and warm for one minute. Pour in the egg and veggie mixture and cook for four to five minutes. Move the skillet to a pre-heated broiler and broil the mixture for three minutes. Remove from the broiler and allow to cool for a couple minutes. Cut into wedges and serve.
That magical holiday and the accompanying feast have come and gone—and if you stayed on track, you are one of the few. The good news is, whether you’ve been working with our weight loss center or dieting on your own, you can get back on track and minimize the damage without missing a beat. Here are three awesome ways to get back on track and undo some of that Thanksgiving damage.
1. Check and restock your kitchen. This means get rid of the leftovers. If you didn’t give them away at your dinner, donate them to a local shelter as soon as possible (no, we’re not kidding). Then do a clean sweep of your pantry and refrigerator. Get rid of all the processed foods and simple carbs that you may have stocked up on for your holiday preparations. Then hit the supermarket and reload on healthy, low carb snacks and foods.
2. Hit the gym. While it may seem harder than ever to motivate, it’s essential that you jump right back into your fitness routine. Go to the gym, hit your favorite yoga class or head out for a heart-pumping run or bike ride. You know how you’re supposed to increase the duration and the intensity of your workout over time? Now is the best time ever to do that, especially if you overdid it on calories over the weekend. Over the next few weeks, make sure to stay on track with your exercise regimen, no matter how busy you are. Schedule it like a meeting or important appointment if you have to.
3. Return to your normal eating schedule. Don’t start skipping meals as a method of recovering from your Thanksgiving indulgences—it’s actually the worst thing you can do. Skipping meals makes your body shift into conservation mode and slow down your metabolism so that you burning less calories overall. It may also cause your body to store fat! Instead, get back to your regular meal plan that includes a metabolism-revving breakfast, plenty of lean protein and healthy snacks throughout the day. Our systems like consistency, so after disturbing its normalcy, getting back to regular meals goes a long way in helping you balance back out.
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Splurging on Thanksgiving can be difficult to resist—and often times, it sets off a snowball effect that completely derails all the good work you’ve done with your weight loss doctor. With so much temptation, how can you keep your healthy habits in check? Read on for a few ways to stay on track with diets and weight management programs during your Thanksgiving feast.
1. Don’t “save up” for the big feast. A common practice that is detrimental to even the best diets and weight management programs is “saving up” until dinner. Sitting down to a big dinner on an empty stomach is a recipe for disaster—you’re very likely to completely overeat and eat as much as twice what you would had you snacked smart earlier in the day. Have a healthy breakfast, enjoy fiber-and protein-rich snacks throughout the day and drink lots of water to help fill you up.
2. Serve healthy appetizers. Stay away from the creamy, fat-laden chips and dip and serve veggies and crudité with hummus or another low-fat dip. If you’re not hosting the dinner, bring it as your contribution to the meal.
3. Watch your portions. Make sure you don’t overload your plate. If you haven’t already, ask your weight loss doctor to show you what are considered adequate portion sizes and follow that formula to keep your plate in check. In addition, fill your plate with as many healthy veggies as you can.
4. Watch the libations. Avoid as many empty calories as possible. Opt for water instead of soda and if you choose to have some alcoholic drinks, have a white wine spritzer or other low-calorie libation.
5. Make moves. Try to do your regular workout routine in the morning, even if it means getting up early. If you can’t make that happen, try to take a walk after dinner with some family and loved ones.
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