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
How are your resolutions going? Whether you’ve been working with a weight loss doctor or on your own, dieting can be tough. To achieve the results you want—and keep them for the long term—you need to overhaul your lifestyle and make good decisions on a daily basis. Diets and weight management programs aren’t magical, it takes motivation and discipline to reach your goals in a healthy way.
Instead of looking for a quick fix, try to affect some of the strategies below over a reasonable time period. These tips, coupled with positivity and patience, will help you transform your lifestyle and your waistline.
1. Take before and after photos. This strategy is extremely motivating.
2. Set small goals. Instead of thinking about your ultimate weight loss goal, like losing 30 pounds, break it down into small, more manageable objectives. Focus on losing the next two to five pounds and you won’t be so overwhelmed.
3. Find a source of support. Whether its meeting others who follow the same diets or weight management programs or working out with a friend, support will make the process easier for you overall. It will also add a level of accountability that can be very motivating.
4. Have a visual motivator. Buy a new outfit as a reward for your hard work and hang it somewhere you can see it as a visual reminder.
5. Be gentle with yourself. Don’t beat yourself up when you slip up on your diet or miss a workout. Be compassionate with yourself and just get right back on the horse.
6. Log your workouts. Track your exercise routine—this will give you an instant feeling of accomplishment. Write it down in a journal old school style or get one of the myriad fitness apps such as MyFitnessPal.
7. Switch up your workouts. Don’t do the same exercise routine every single day—it’s a straight path to a plateau. Mix it up—go for a run one day, hit the gym the next, and take a flexibility training class on another day. Make sure to incorporate some strength training.
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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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