When you’re striving to reach your weight loss goal, it’s important to reduce your body fat percentage—which means you need to lose some fat. Once you reduce your body fat, you’ll enjoy better strength, energy and stamina, and you’ll see it in the mirror and the way you fit in your clothes.
1. Lose the sugar. One of the most important components of weight loss management is low sugar consumption. If you can eliminate it from your diet altogether, you will see big changes quickly. If you do need a treat every once in a while, try to have whole foods as opposed to processed treats loaded with refined sugar. Skip the soda and sugar-laden juices that add up fast.
2. Increase lean protein consumption. Lean protein helps you increase your lean muscle mass—and the greater your lean tissue mass, the more calories you burn on a daily basis. Choose from sources such as eggs, skinless poultry, fish, shrimp and tofu. If you’re a fan of red meat, opt for grass fed. The general rule of thumb is that you should consume one gram of protein per pound of body weight. Speak to your weight loss physician to determine an amount specific to your needs.
3. Exercise. One of the best ways to accelerate your weight loss and improve your overall health is to boost your physical activity levels. Strive for a balance between cardio, strength training and flexibility training for best results. Your goal is to increase your heart rate, boost your temperature and rev your metabolism on a regular basis on a consistent schedule. Over time and as you get more fit, increase the intensity and duration of your workouts.
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Just because you’re following a diet or one of our awesome weight management programs, it doesn’t mean you have to give up all of your favorite foods. This recipe for a Low Carb taco salad is an excellent example of how you can attain better health through nutrition and reach your weight loss goals with healthy but delicious meals. It’s extremely easy to prepare and can be served as lunch or dinner.
By leaving out the fattening tortilla chips or taco shell, this salad becomes a low carb dish rich with beneficial nutrients. The Romaine lettuce packs a fiber punch and the avocado is loaded with healthy fats, such as omega 3 fatty acids, that boost your health and keep you full for longer. The tomatoes are loaded with important nutrients and antioxidants including lycopene, beta-carotene, lutein, choline, alpha-lipoic acid, and vitamins A and C. Cucumbers are packed with potassium, copper, manganese, vitamin K and several B vitamins. Scallions are one of the richest sources of vitamin K and boast vitamin A, lutein and zea-xanthin, while the chili powder helps rev your metabolism for a fat burning effect.
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1 pound ground beef
1 large tomato, diced
1 large cucumber, chopped
1 Haas avocado, chopped
1 cup scallions, diced
½ cup black olives, sliced
1 head romaine lettuce, chopped
1 1/2 cups grated, low fat cheddar cheese
1/2 cup low-fat sour cream
1/2 cup salsa
1 tbsp chili powder
Kosher salt and fresh ground pepper to taste
Saute the beef in a skillet. Season with kosher salt, fresh ground pepper and chili powder.
Toss the lettuce, tomato, cucumber, scallions, avocado and olives together in a bowl. Add the beef, sprinkle with cheese and top with sour cream and salsa. Serve warm or chilled. Enjoy!
Summer is literally around the corner, and if you’re like the rest of us, you probably want to drop a few pounds or more so that you can enjoy all the activities and events that accompany the season. Whether you’re working with a weight loss clinic or on your own, it helps to have an arsenal of tips for making the entire process easier and more effective.
Read on for five stellar tips to help you overcome any weight loss hurdles standing in your way.
1. Start with a high protein breakfast. Breakfast is the most important meal of the day, as you’re ending that overnight fast and jumpstarting your body. Rev that metabolic engine with a high protein meal, such as a veggie omelet or a healthy shake to repair your muscles and give you energy.
2. Cut out problematic foods. If you’re not certain of which foods may be slowing down your weight loss results, try cutting back on or eliminating those that are suspect. Many see a difference when cutting down on dairy, gluten and processed foods. Assess your diet and try to identify what may be hindering your weight loss process. Then cut that food group out for two to three weeks and see what kind of impact the elimination has.
3. Slash your sugar consumption. One of the quickest and healthiest ways to see results is to cut down your sugar intake. Simply cutting out all refined sugars can have a huge effect on your weight. Make sure to cut out the sodas and sugary drinks too.
4. Get spicy. Much research shows that spices can boost your metabolism and overall health. Add spices ranging from cinnamon and ginger to cayenne pepper, garlic and parsley to your meals for an extra fat-burning boost and an antioxidant kick.
5. Get moving. Incorporate cardio and strength resistance training into your week, preferably with some high-intensity intervals for best results. Squeeze in some extra physical activity wherever you can—walk to lunch or cycle to your errands so you can enjoy the great outdoors while burning a few additional calories.
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When you’re trying to lose weight, its essential to consume protein—yet it’s just as important to get the macronutrients your body needs to build lean muscle and be as healthy as you can be. These are the vitamins and minerals that your body can’t produce on its own but requires to function properly, which means they must come from your diet or supplements. The good news is, you can get them from an array of fruits and vegetables.
Our medical weight loss doctor recommends incorporating some of the following veggies into your diet to get closer to your weight loss goal while boosting your overall health.
1. Kale. There’s a reason this green leafy veggie is trending so hard—it’s loaded in vitamins A, C and K, a fat-soluble nutrient that helps proteins bond to calcium ions. It’s also rich in dietary fiber, so it helps satiate your hunger, and is an excellent source of other vitamins and minerals, including potassium, copper, manganese, calcium, omega-3 fatty acids and vitamin B6.
2. Spinach. This veggie’s rich color means it’s loaded in phytochemicals and nutrients that help reduce inflammation and build lean muscle. It’s rich in dietary fiber, so it fills us up, and packed with important nutrients including iron, calcium and vitamins A, E and K.
3. Brussels Sprouts. This cruciferous vegetable packs a serious nutrient punch, with fiber to promote healthy digestion and nutrients that contain sulfur to boost the body’s detoxification processes. These flavorful little veggies are also good sources of omega-3 fatty acids, minerals including folate, copper and manganese, and vitamins including B6, C and K.
4. Artichokes. These babies are surprisingly loaded with dietary fiber and minerals such as iron, potassium, calcium and copper. They are one of the best veggie sources of vitamin K and also contain strong levels of immunity-boosting vitamin C.
5. Broccoli. This leafy green is one of the most nutritious of them all—one cup contains more than the RDA of both vitamin C and K, in addition to high contents of nutrients including calcium, potassium and selenium.
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Many patients of our weight loss center are looking for ways to satiate those cravings for Italian food that can be so hard to resist. This healthy low carb recipe for Chicken Parmesan will help you stay in line with any diets and weight loss management programs while feeling indulgent. Best of all, this dish is packed with important nutrients to keep your body healthy and functioning properly.
Chicken is an excellent source of lean protein, which we especially need when we are dieting, as it helps to increase our lean muscle mass. One of the other important components of this recipe is the fresh tomato paste, which is packed with benefits. Just one tablespoon of tomato paste boasts 4.6 milligrams of lycopene, a powerful antioxidant that is thought to have serious power when it comes to fighting cancer and reducing the risk of strokes. In addition, tomato paste is loaded with vitamin C, which boosts immunity and supports ligaments and skin health.
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4 chicken breasts, skinless
1⁄2 cup fresh mozzarella cheese, shredded
1 tsp parmesan cheese, grated
Himalayan sea salt and freshly ground pepper, to taste
1⁄2 cup tomato paste
2 tbsp extra virgin olive oil
2 tsp fresh garlic, minced
Italian seasoning, to taste
Preheat the oven to 375 degrees. Whisk together the tomato paste, extra virgin olive oil, garlic and Italian seasoning. Set aside.
Spray a shallow casserole dish with non-stick cooking spray. Season the chicken breasts and then place in the casserole dish. Spoon the tomato sauce over each chicken breast and then season with the Himalayan sea salt and freshly ground pepper—and more Italian seasoning, if you like.
Bake for approximately 45 minutes. Remove the casserole dish and add the parmesan and mozzarella cheese to each breast. Put back in the oven and cook for approximately five more minutes, until the cheese is nicely melted.
Makes four servings.
This week’s recipe is a zesty take on the traditional pork chop recipe—and it’s approved by our medical weight loss physician as a low carb recipe that it’s in line with our diets and weight management programs. Pork chops provide a leaner option for enjoying pork—and they’re an excellent source of complete protein, which means they contain all of the nine essential amino acids our bodies need to function optimally. Protein keeps us full longer, boosts immunity and helps with tissue repair, among many other benefits.
In addition to being a great protein choice, pork chops provide essential minerals such as phosphorus and selenium. They also are a great source of niacin, aka vitamin B3, which helps our bodies break nutrients down into energy and assists with cellular communication.
This recipe offers a tasty and filling way to get important nutrients while staying on track with diets and weight management programs. Serve with green beans, spinach, sauerkraut or other favorite veggies.
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4 pork chops
2 tbsp extra virgin olive oil
½ cup scallions, minced
2 celery ribs, diced
1 small onion, sliced
1 tbsp apple cider vinegar
1 tbsp lemon juice
1 tbsp Worcestershire sauce
1 tbsp brown sugar
1/8 cup water
Himalayan sea salt and freshly ground pepper to taste
Heat the pork chops in one tbsp. of extra virgin olive oil in a large skillet. When they’re brown, line a baking dish with foil and place the pork chops on it.
To make the sauce, saute the scallions and celery with one tbsp. of extra virgin olive oil. When it’s tender, add the water, brown sugar, apple cider vinegar, Worcestershire sauce and lemon juice and combine well. Season with the Himalayan sea salt and freshly ground pepper as you bring the mixture to a boil. Once it’s reached a boil, reduce the heat and cover. Simmer for between 16 and 20 minutes.
Preheat the oven to 350°. When the sauce is ready, pour the mixture over the pork chops. Add
Pour sauce over chops. Garnish with sliced onions and cover. Bake for 22 to 25 minutes. Makes four servings.
Unless you’ve been living under a rock, you probably have heard by now how beneficial kale is for you, especially when you’re on a diet or following one of our weight management programs. Yet many have trouble integrating another leafy green veggie into their diets, even nutrient-dense superfoods like kale. The good news is, we’ve found a tasty recipe that will help you develop a love for kale if you haven’t already.
With just 33 calories per cup, kale is packed with an array of incredible nutrients, making it one of the most beneficial foods you can incorporate into your diet. One eight ounce serving boasts almost three grams of protein and two and a half grams of fiber, which helps to regulate blood sugar levels and makes you feel fuller longer. This leafy green cruciferous veggie is also loaded with folate, vitamins A, C and K, as well as important minerals including iron, potassium, copper, phosphorus and manganese.
This recipe is chock full of flavor and nutritional benefits, making it ideal for weight loss. Click here to learn more about our weight loss management programs.
1½ heads leafy green kale
¾ cup raw pine nuts
1½ ounces fresh basil leaves
Fresh juice of one lemon
1 tbsp extra virgin olive oil
½ tbsp water
½ tsp Himalayan sea salt
½ tsp freshly ground pepper
To make the pesto, remove the stems from the basil leaves and then combine all the ingredients except for the kale and extra virgin olive oil in a blender.
Remove the stems from the kale before tearing it into small pieces and putting in a bowl. Pour the extra virgin olive oil onto the kale and toss well or rub it in with your hands. Add the pesto and toss well. Chill in the refrigerator for a few hours before serving.
Makes 4 servings.
Spring calls for light and refreshing recipes—especially when you’re trying to lose weight. It’s the perfect time to take advantage of all the colorful and delicious spring veggies, such as nutrient-rich asparagus. This recipe for Lemon Asparagus stir fry features chicken, which our weight loss doctor recommends as an excellent source of lean protein. If you’re a vegetarian, simply substitute with tofu or additional veggies.
Chicken is a complete protein that is loaded with other important nutrients, yet low in fat and calories. It’s an excellent source of tryptophan, which boosts serotonin levels, as well as selenium and vitamin B12, both of which promote a healthy metabolism. Asparagus is a nutrient powerhouse—it’s a great source of fiber, chromium, folate and vitamins A, C, E and K. It’s also a rich source of glutathione, a detoxifying compound that helps combat free radical damage. The combination of this filling duo makes for the perfect meal—and one that the whole family will enjoy.
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1 1/2 pounds skinless chicken breast, diced
1 tbsp fresh ginger, diced
¼ cup red or green bell peppers, chopped
2 tbsp extra virgin olive oil
1 bunch asparagus, cut into small pieces
6 cloves garlic, chopped
¼ cup fresh lemon juice
2 tbsp low sodium soy sauce
Himalayan sea salt and freshly ground black pepper to taste
Heat one tbsp of extra virgin olive oil in a non-stick pan or wok on medium heat. Add the asparagus and cook for approximately four minutes. Add the ginger, garlic and bell peppers and cook for an additional minute, or until light golden brown. Remove from the pan and turn heat up to medium high. Add the other tbsp. of extra virgin olive oil and the chicken and cook for about 7 to 10 minutes, until brown. Remove it from the pan, toss everything together and season with the Himalayan sea salt and freshly ground pepper.
Serve with low sodium soy sauce on the side.
Here’s a refreshing low carb recipe that has become a favorite among members of our weight loss clinic: Cilantro Lime Chicken. It’s a great meal to serve as the weather gets warmer, as the citrus gives it a nice zesty flavor that takes the taste of normal grilled chicken to entirely new levels.
As we mention often in our posts, lean protein is an essential component to a healthy diet, especially when you’re trying to lose weight. Not only is chicken an excellent source of lean protein, it’s considered a complete protein, which means it contains the nine essential amino acids our bodies need to function properly. Green leafy cilantro is a surprising nutrient powerhouse, with few calories and no cholesterol. It is an excellent source of dietary fiber and several important minerals including potassium, iron, calcium and magnesium. Limes contain folate and calcium, large amounts of vitamin C, and an array of beneficial flavonoids.
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2 pounds skinless, boneless chicken breasts
Fresh juice from 2 limes
Grated zest from 2 limes
4 Tbsp fresh cilantro, minced
¼ cup scallions, minced
3 tbsp Extra virgin olive oil
Himalayan sea salt and freshly ground black pepper to taste
Extra lime wedges and one avocado, sliced
Combine the cilantro, lime juice and zest, 2 tbsp extra virgin olive oil, Himalayan sea salt and pepper in a bowl and mix well. Add the chicken to this mixture and massage well. Then put in a sealable container in the refrigerator and marinate anywhere from two hours to overnight.
Preheat the grill to medium high. Take the chicken breasts out of the marinade and pat dry. Brush the remaining tbsp of extra virgin olive oil onto the chicken. Grill each breast for five to seven minutes on each side, until cooked through.
Serve with avocado slices and lime wedges.
Spring is definitely here, which means swimsuit days are around the corner for most of us. Thankfully, all the delicious seasonal produce available this time of year offers a ton of ways to incorporate healthy low carb salads into your meal plans, which will help you take off those unwanted pounds. If you want to hit that number on the scale that has eluded you for so long, our weight loss doctor recommends increasing your intake of fruits and vegetables, making this an ideal meal for dieters.
The recipe is packed with nutrients that will keep you full longer and make you healthier overall. Salmon is a high quality protein that is rich in omega 3 fatty acids and vitamins A, B, Vitamin K. Avocados are loaded with fiber to fill you up, heart-healthy monounsaturated fats and other important nutrients such as potassium, folate and a host of other vitamins and minerals. Spinach is naturally low in both fat and cholesterol and is packed with fiber, protein, niacin and zinc, as well as iron, magnesium, thiamin, copper, folate, calcium, phosphorus, manganese and vitamins A, B6, C, E and K.
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2 cups baby spinach
4 ounces smoked salmon
One Haas avocado
1 cucumber, thinly sliced
2 medium sized tomatoes
Juice of one lime
½ cup extra virgin olive oil
Himalayan sea salt and fresh ground pepper to taste
For the dressing, squeeze the juice of a lime into a small bowl. Add the extra virgin olive oil and whisk together until fully combined. Season with the Himalayan sea salt and fresh ground pepper.
Add the spinach to a salad bowl. Slice the avocado, cucumber and tomatoes and add to the spinach. Slice or tear the salmon and add to the bowl. Drizzle the dressing over the salad. Makes two servings.