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.
If you’re striving to get more lean protein in your diet while keeping your meals nutrient-rich, this Frittata recipe if perfect for you. We call it green because it’s packed with green leafy veggies, including spinach, artichokes and asparagus—and each provides a host of incredible benefits, making it ideal for diets and weight management programs.
Eggs are an excellent source of lean protein, which is essential when you’re trying to lose weight—they’re also considered a complete protein, which means they contain all of the nine essential amino acids are bodies need to function optimally. The benefits of green leafy vegetables are equally incredible, making this the perfect meal for those trying to lose weight and feel great.
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6 large eggs
1 cup baby spinach
½ cup marinated artichokes, drained
½ cup asparagus, chopped
¼ cup scallions, diced
½ cup goat cheese, crumbled
3 shallots diced
4 gloves garlic, minced
2 tbsp chives, diced
Extra virgin olive oil
Himalayan sea salt to taste
Fresh ground pepper to taste
Saute the garlic, shallots and scallion in extra virgin olive oil in a skillet on medium heat. Season with Himalayan sea salt and fresh ground pepper (you will probably want to season with the Himalayan sea salt and pepper throughout the cooking process). After two minutes or so, stir in the spinach and saute. While the vegetables saute, whisk the eggs in a bowl. Add the chives and combine well. Once the spinach is wilted, add the egg mixture and cook on medium high. Add the artichoke hearts and asparagus and cook on medium low until the eggs start to set.
Preheat your oven to broil at 500 degrees.
Once the frittata is almost set, put the skillet in the oven for approximately five minutes. Let cool for a few minutes, garnish with crumbled goat cheese and serve.
Spring is here—and that means it’s time to bust out the arsenal of refreshing low carb recipes to keep you motivated and excited about the upcoming season. Whether you’re working with a weight loss doctor or dieting on your own, it’s essential to find dishes that are healthy and nutritious yet tasty and delicious. This simple recipe fulfills all of those requirements and is so zesty, the whole family will enjoy it.
Since lean protein is so essential for weight loss, we recommend poultry sources such as chicken, since it’s packed with nutrients. In addition to its high protein content, chicken is a good source of tryptophan, an amino acid that helps boost serotonin levels in your brain and thus reduces stress and improves your mood. Chicken contains high levels of zinc, phosphorus and calcium for healthy bones, and while it has cholesterol, it also is an excellent source of niacin, which helps lower bad cholesterol. In addition, chicken is rich in a host of nutrients with other great benefits on your health, including selenium, magnesium, and vitamins B 5 and B6.
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4 skinless chicken breasts
2 limes, fresh squeezed (and their zest)
4 tbsp Dijon mustard
2 tbsp Greek Yogurt, plain
1 garlic clove, crushed
1 tsp Himalayan sea salt
1 tsp freshly ground pepper
1 tsp fresh dill, chopped
Preheat your oven to 400°F. Put the chicken breasts in a bowl and season with the Himalayan sea salt. In a separate bowl, combine the lime juice and zest with the Dijon mustard, Greek yogurt, minced garlic and freshly ground pepper and mix together well. Toss the mixture over the over chicken until it’s all fully coated. If you have time, marinate it for a few hours. If not, proceed by putting the chicken in a lightly greased baking pan. Sprinkle the dill over the top of the chicken. Bake for 35 minutes to 38 minutes, finishing off by broiling for about two minutes or until golden brown.
Whether you’re working with a weight management center or dieting on your own, it helps to have tricks up your sleeve to make the process easier and more efficient. There are some quick and easy ways to boost your metabolism and make your snacks more enjoyable—and it all has to do with spicing things up.
It’s essential to have snacks ready for when you’re on the go so that you don’t make bad decisions, such as visiting the closest fast food drive thru or hitting those evil vending machines in your lobby. Packing healthy snacks will save you—but why not take things to the next level by letting your snacks boost your calorie burn while staving off hunger? Try one of these tasty snacks below for excellent results. Visit this link to learn more about the support you can get by working with our weight management center.
1. Spicy Nuts. Nut are an excellent source of omega 3 fatty acids, which fill us up and have been shown to boost heart health. The “healthy” fats found in nuts also lower levels of “bad” cholesterol levels. In addition, nuts contain fiber, which also helps fill us up, and other excellent nutrients, such as vitamin E and l-arginine. Boost their benefits by adding spices that rev your metabolism, such as chili pepper. The antioxidant capsaicin is found in chili pepper will increase your metabolic rate and has shown to help satiate your appetite. Skip the salt and toss your peanuts, walnuts, almonds or cashews in some chili or cayenne pepper for a zesty zing.
2. Spicy Popcorn. This whole grain typically yields only 20 calories per eight ounce serving. Skip the salt and butter and add cayenne pepper or freshly grated parmesan cheese for a delicious yet filling snack. Opting for whole grains instead of refined is an excellent way to reduce total body fat.
3. Spicy Cereal Mix. Remember Chex Mix? Make your own brand with whole grain cereal and throw in some almonds or walnuts, some raisins and pumpkin seeds for an antioxidant-rich snack that will fill you up until your next meal and increase your nutrient intake for the day.
Whether you’re working with a weight loss center or following a low carb diet on your own, it’s essential to eat nutrient-rich foods so that you can make the most of the calories you consume. With one the highest antioxidant levels of all vegetables (according to a USDA study), artichokes are one of the best foods you can incorporate into your diet, especially for those following diets or weight management programs.
Artichokes are an excellent source of the fiber that keeps us fuller longer and helps with healthy digestion, yet are low in calories, fat and cholesterol. They are also a rich source of vitamins and minerals such as folate, thiamin, niacin, riboflavin, and vitamins B-6, B-12, A, C, E, D and K. They also boast significant levels of iron, calcium, phosphorus, sodium, manganese, potassium and zinc. With nutrients like these, artichokes are the perfect food for weight management programs.
This recipe for an Artichoke Frittata is easy to whip together; just remember that slow cooking is key. When you cook one too fast, it can be dry and the consistency may be off.
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4 ounces artichoke hearts
4 ounces mushrooms, diced
5 large eggs
2 cups leeks, white and light green parts
I cup ricotta cheese
1/2 tsp baking powder
1 cup fresh Parmesan cheese, grated
2 tsps tarragon, diced
2 tbsp extra virgin olive oil
½ tsp Himalayan sea salt
Fresh chives, chopped
Slice the artichoke hearts into pieces one half inch or less. Saute the artichoke hearts, mushrooms, tarragon and Himalayan sea salt for about 8 to 10 minutes, or until the artichoke hearts are warmed through.
Whisk the eggs, ricotta, baking powder and Parmesan cheese together until combined well. Add to the artichoke and leek mixture and mix.
Add the other tbsp. of extra virgin olive oil to another pan and then pour in the egg and artichoke mixture. Cook on medium low, for about 12 to 15 minutes; everything but the center will set.
Once the frittata is almost set, put the pan on the top rack of the over and broil from three to five minutes. The frittata will be golden brown and the center will set.
Let cool a few minutes and then use a spatula to loosen it and serve. Garnish with fresh chives.
Many members ask our weight loss physician which essentials they should have in their pantries and refrigerators at all times. Planning in advance is key to eating healthy—it stops you from hitting the vending machines or going through the drive-thru when time is short or you’re on the go. Even when there is no time to cook, you can throw together healthy snacks, meals and smoothies if you have a few of the following items on hand.
Read on to see five essentials that our weight loss doctor recommends stocking up on, whether you’re trying to lose weight or attain better health through nutrition.
1. Fruit. This should be a no-brainer. Smoothies are a lifesaver when you’re on the go. If you can’t hit the store or farmers’ market all the time, frozen fruit is an excellent alternative to fresh. Just make sure that the frozen fruit you buy isn’t packed with added sugars. Apples, peaches and mangoes make an excellent base for smoothies, while berries can add a flavorful antioxidant punch to everything from cereal, steel-cut oatmeal and pancakes to salads and wraps.
2. Veggies. Both fresh and frozen veggies can save the day in a pinch. Stir fry them with a handful of nuts for a fiber-rich meal with healthy fats. Opt for organic when possible and stay away from sauces and those seasoning packets that come with frozen vegetables whenever you can.
3. Beans. Legumes are an excellent source of protein and fiber, making them very filling—ideal for those following diets and weight management programs. Toss them into salads, soups, casseroles or put them into a spinach or whole-wheat tortilla to make a healthy burrito, quesadilla or wrap.
4. Seed and nut butters. Seed and nut butters are filling and packed with healthy fats that benefit cardiovascular health, reduce the risk of cardiovascular disease and type 2 diabetes, and can decrease risk of obesity. However, they need to be eaten in moderation—even though they contain healthy fat, they can easily be overdone. As with everything—moderation is key!
5. Herbs and spices. Not only do herbs and spices add zing to your meal, most are loaded with beneficial antioxidants and properties that have shown to boost metabolism. Everything from cinnamon and ginger to cayenne pepper and garlic powder can help improve your overall health.
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A question we’ve heard a lot from members of our weight loss center recently is “Why do we need more protein and fiber in our diets?” When you’re trying to lose weight or follow a weight loss management plan, these are two essential components you should strive to get into your diet. Read on to learn why both fiber and lean protein should be a fundamental part of your meals.
Consumption of lean protein is critical—we need it in our diet, coupled with exercise, to build muscle and maintain what we already have. Our muscle mass decreases with age, which in turn, slows down our metabolism and can lead to weight gain. Loss of muscle mass doesn’t just lead to extra pounds; it can increase the risk of injury, especially the older you get. To combat these issues now and in the future, consume lean protein and get your workouts in. Keep in mind that, the more lean muscle mass you have, the more calories you will burn on a daily basis.
Another reason why protein is key for dieting and weight loss management is that it helps keep us fuller longer after each meal. It slows down our digestion and actually uses more calories in the process. Have a lean protein-rich breakfast like an egg and vegetable omelet to help you feel less hungry throughout the entire day.
Dietary fiber in an equally important component of a healthy diet. There are two main types, soluble and insoluble, both of which are important for digestion and overall health. Soluble fiber attracts and dissolves in water, forming a gel in our digestive system, effectively slowing down the emptying of your stomach, which is why you feel fuller longer. Some excellent sources include nuts, lentils, steel cut oatmeal, and produce such as oranges, apples, pears, blueberries, strawberries, cucumbers, celery, beans and carrots.
While insoluble fiber does not dissolve in water, it can add bulk to your diet. Found primarily in vegetables and whole grains, insoluble fiber passes through the gastrointestinal tract relatively intact, speeding up the passage of both food and waste through your system.
We hope this helps you understand the importance of these type of nutrients. Visit this link to learn more about working with our weight loss center.
Chicken is an essential part of any low carb diet, but especially for those trying to lose weight and get into better shape. At our weight loss clinic, we strongly recommend that our members eat poultry-based meals, as lean protein helps us to increase our lean muscle mass, which in turn, boosts the number of calories our bodies burn on a daily basis.
Consuming chicken is a great way to achieve better health through nutrition, because it’s a complete protein. This means that it contains all the essential amino acids we need to have in our diets. It’s especially rich in tryptophan, the amino acid that boosts your serotonin levels, which can reduce stress, improve your mood and help you get better sleep. Chicken also boasts an array of other nutrients with significant health benefits, such as phosphorus, zinc, selenium, and vitamins B5 and B6, among others.
If you’re eating chicken on a daily basis as a means to attain better health through nutrition, you need an arsenal of tasty recipes to keep it fresh and new. The recipe below is a favorite among our members.
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8 ounces chicken breast, skinless
2 tbsp stone ground Dijon mustard
1 tbsp coconut oil or extra virgin olive oil
2 tbsp yellow mustard
2 tbsp raw, organic honey (Manuca is an excellent option)
1 ½ tsp balsamic vinegar
1/2 tsp cinnamon
¼ cup scallions, chopped
Pre-heat oven to 400 F. Combine all the ingredients, except for the chicken and oil, in a bowl and mix well—this is the sauce. Rub half of the sauce on the chicken. *Alternatively, you can marinade the chicken in the sauce for anywhere from two hours to overnight.
Lightly grease a skillet with your choice of oil. Saute the chicken on medium for approximately three minutes per side.
Pour the remaining sauce onto the chicken. Then place it onto a baking sheet and put in the oven for 10 to 12 minutes.
Makes 2-3 servings