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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Thanksgiving is around the corner, and while it only comes once a year, it definitely leaves its mark—especially for those who are struggling to lose weight. While it provides the opportunity to spend time with family and loved ones, it also can cause stress when you’re following a diet or one of our weight management programs.
Read on for some tips from our weight loss center to make the holiday a little easier on your waistline.
1. Work it out. Even though it’s a holiday, that doesn’t mean you should take off from your regular workout routine. Get up early in the morning and hit the gym or go for a run—even take a walk around the block if you don’t have much time. This will rev your metabolism and start your day the right way. Plus, you may want to do less damage at the big meal after working so hard in the morning. If you can, try to add movement into the family event—invite the clan to take a walk with you after dinner. This will help you digest your food and add a little more calorie burn into your day.
2. Have a healthy breakfast. Whatever you do, don’t skip breakfast on Thanksgiving day—it’s a recipe for disaster. When you skip meals and “save up” calories for a big meal, chances are you’ll overeat significantly when you finally sit down for dinner. Load up on a satisfying breakfast with protein and fiber to fill you up and give you energy for the day.
3. Choose wisely. If you are making the meal, lighten up wherever possible. If you are eating at someone else’s house, bring a healthy dish so that you know you have at least one option that won’t sabotage your diet. Fill most of your plate with items like white turkey meat, roasted veggies and salad, leaving only a little room for small portions of the heavier sides. You can even indulge in some pumpkin pie, since pumpkin is low calorie and packed with antioxidants. Just skip the whipped cream or choose a low-fat or sugar-free version, if possible.
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Many people ask the staff at our weight loss clinic for ideas for getting through the holidays without sacrificing the results they’ve worked so hard to achieve. If you’re trying to lose weight by following a low carb diet, this festive recipe will help you satiate your sweet tooth and those cravings for traditional pumpkin pie.
We recommend produce such as pumpkin because it’s loaded with dietary fiber and protein, which both help to keep you full for longer than other foods while promoting healthy digestion. In addition, pumpkin is antioxidant-rich with carotenoids such as beta-carotene, which reduces inflammation and decreases the risk of an array of chronic illnesses and diseases. Pumpkins are a perfect food when you’re striving to achieve better health through nutrition, as they are low in fat and calories, yet boast an array of beneficial nutrients.
You will easily get your pumpkin fix with this delicious recipe for low carb pumpkin pie pudding. It’s so tasty and easy to make, you may want to swap it out with your traditional Thanksgiving pumpkin pie for the upcoming holiday. Click here to learn more about our weight loss clinic and to discover more healthy, low carb recipes.
1 cup coconut cream
1 cup pumpkin (fresh or canned)
2 tbsp maple syrup
1/2 tsp reduced-sugar vanilla extract
1 tsp cinnamon
1/2 tsp ground nutmeg
1/2 tsp ground ginger
2 tbsp coconut cream
1/4 tsp vanilla extract
1 tsp reduced-sugar maple syrup
Mix all the pudding ingredients together in a bowl. If you use fresh pumpkin, puree it first. Once the ingredients are mixed well and you achieve a smooth consistency, separate the mixture into four bowls.
To make the topping, simply whisk the ingredients together. Pour it over each bowl and refrigerate for at least 30 minutes so that it sets well.
This scrumptious recipe is the perfect way to stay on track with your diet and keep your weight loss doctor happy! It’s packed with a seasonal favorite that is loaded with beneficial antioxidants—pumpkin. It’s filling, easy to make and can be served any time of day. There is no better way to indulge in the flavors of fall without going off track with diets or weight management programs.
Pumpkin is rich in beta-carotene, an important antioxidant that boasts anti-inflammatory properties and decreases the risk of many chronic illnesses and diseases. Pumpkin is weight loss doctor approved because it’s an excellent source of dietary fiber and protein, both of which fill you up for longer periods of time and promote health digestion.
The spinach in this recipe is packed with flavonoids, which act as antioxidants and help fight free radical damage. It’s an ideal food for diets and weight loss management programs, as it is also rich in an excellent source of an array of phytonutrients, vitamins and minerals, including iron, calcium, magnesium, phosphorus, manganese, folate, zinc, copper, potassium and vitamins such as A, B2, B6, C and K.
3 cups pumpkin, cut into small chunks
8 eggs, beaten
1 ¼ cup spinach
1 cup scallions, diced
1 clove garlic, minced
3 tbsp extra virgin olive oil
1/2 tsp ground nutmeg
1/2 tsp Himalayan sea salt
1/2 tsp freshly ground pepper
Warm the extra virgin olive oil in a skillet over medium heat. Add the pumpkin and scallions. Saute for approximately five minutes. The pumpkin should be light golden. Cover the pan and reduce the heat. Cook for another five minutes. Add the spinach, garlic and spices and stir. Cook for five more minutes.
Take off the cover and add the eggs. Cook over a low heat until the eggs start to set. Then put the skillet under a heated grill and cook until golden brown.
Did you get off track this Halloween? Even when you’re working with a weight loss center to achieve your diet goals, holidays can be very tempting. If you succumbed to a night of overeating, drinking or too much sugar, here are a few tips for recovering and getting back on track with your healthy habits.
1. Ditch the goods. If you have leftover bags of candy or other Halloween treats, toss them, bring them to the office or give them to a shelter. It’s essential to remove them as soon as possible.
2. Get moving. It’s important to rev your metabolism as soon and sweat out all the bad stuff you consumed over the weekend. Try to hit the gym for an intense workout or go for a run as soon as you can. The endorphins you release will help compensate for the sugar high your body may be missing after a night or weekend of indulgence.
3. Return to your normal routine. Recommit to your normal meal plan and pattern of eating as soon as you can. This will help regulate your blood sugar so that you don’t experience those spikes and crashes that make you experience cravings that are a threat to your diet.
4. Rehydrate. Make rehydration a priority the next few days. This will help you flush out all the toxins and the bad stuff you consumed.
5. Boost your intake of produce. We always recommend that clients of our weight loss center strive to eat lots of fresh fruit and veggies when they’re trying to lose weight. Strive to increase consumption after a decadent weekend to help undo some of the damage and keep your appetite satiated.
Halloween can be scary for those who are dieting or following programs for weight management. Tempting treats are everywhere and it can be difficult to avoid them when you attend parties and other festivities. Plus, it’s the beginning of the holiday season, and if you get off track on Halloween, it can be the beginning of a downward spiral—and the end of your diet. Read on for some tips for enjoying yourself while staying on track this Halloween.
1. Schedule a workout on the morning of Halloween. Whether you plan on hitting parties and imbibing or escorting your little ones for some trick-or-treating, make sure to schedule some time for exercise on Halloween day. Aim for the morning so that you get it out of the way and don’t find excuses for skipping the workout.
2. Strive for balance. Load up on protein and fiber all day long, so that you’re not feeling hungry be the time your get started with your Halloween activities. At your event, fill three quarters of your plate with healthy choices such as veggies and leave only a quarter free for treats.
3. Hydrate. Proper hydration is key to all diets and programs for weight management. When you attend special events or are going to be around lots of tempting treats, drink lots of water to fill you up. This is even more essential if you plan to have alcoholic drinks.
4. Buy your least favorite candy. If you plan to stay home and hand out candy, buy types that you don’t really like. You’ll be less tempted to get off track.
5. Buy treats on Halloween day. Don’t hit the store early and have bags of candy sitting on your shelves for days on end. Go at the last possible minute—as in the day of. In addition to minimizing temptation, you’ll get your treats on sale as well.
Pumpkin season is in full effect—and we’re not just talking about jack-o-lanterns! Since we promote a low carb diet at our weight loss clinic, we like to help our members choose foods that are filling, packed with nutrients and low in carbs, calories and fat. Seasonal produce such as pumpkin fits all of our criteria and is an excellent choice for those striving for weight loss management.
Fall’s signature squash is loaded with antioxidants and essential nutrients that our bodies need to function properly. In coming weeks, we will share some delicious and nutritious recipes featuring pumpkin that are recommended by members of our weight loss clinic. Feel free to send us yours, whether they’re for dessert, an entrée or a snack. Read on to discover just a few of the healthy benefits of eating pumpkin.
1. Pumpkin curbs hunger pangs and a sweet tooth. Packed with dietary fiber and protein, pumpkin will fill you up for hours on end and boost your digestive system. Its unique taste is the perfect antidote for a sweet tooth, which can throw off even the best weight loss management program.
2. Pumpkins are antiaging. Pumpkins boast antioxidants such as carotenoids, which improves the body’s cell renewal process and helps fight off free radical damage, and ultimately, prevent wrinkles.
3. Pumpkins help prevent chronic diseases and illnesses. The carotenoids in pumpkins such as beta-carotene help reduce inflammation and the risk of many illnesses. In fact, according to the National Cancer Institute, beta-carotene has shown to play an important role in reducing the risk of several forms of cancer and other diseases.
4. Pumpkins help you lose weight. In addition to staving off hunger, pumpkin is naturally low in calories and fat. In one eight ounce serving, there are only 50 calories and no saturated fats.
When you’re striving to lose weight and achieve better health through nutrition, it’s critical to make good choices about what you eat. Our weight loss physician recommends a low carb diet with lots of lean protein—and chicken is an ideal source. Read on to learn about five of the important health benefits you can reap from eating chicken.
1. Chicken is a complete protein. Chicken is one of the few foods that contains all of the nine essential amino acids our body needs to function properly. Our weight loss physician suggests that clients eat a diet rich in lean protein because it helps us build lean muscle mass, which supports a healthy body weight and increases the number of calories we burn every day. Protein also helps promote healthy bones and will help seniors fight against bone loss.
2. Chicken promotes cardiovascular health. Eating lean chicken breast controls and suppresses levels of an amino acid called homocysteine that can cause cardiovascular disease if levels are in the body are too high—eating it is a perfect way to attain better health through nutrition.
3. It’s a natural mood booster. Remember how comforting a bowl of chicken soup was when you were sick as a child? Like its cousin, turkey, chicken is rich in tryptophan, an amino acid that boosts serotonin levels in your brain and therefore boosts your mood, reduces stress and helps you get a good night’s sleep.
4. Chicken is packed with minerals. Chicken is a great source of phosphorus, an essential mineral that promotes healthy teeth and bones, and supports liver, kidney and central nervous system function. In addition, it’s loaded with selenium, which supports a healthy metabolism, specifically hormone, thyroid and immune function. Chicken also provides iron, zinc, copper and magnesium.
5. Chicken aids weight loss. Chicken is also an excellent source of vitamin B6, which promotes enzymes and metabolic cellular reactions that keeps your energy levels high and metabolism burning calories so you can manage a healthy weight and activity level. Plus, it’s low in fat and calories.
Many members ask our weight loss doctor for recipes that are quick and easy to make, yet low carb and nutritious. While it may sound like a difficult bill to fill, it’s actually not, thanks to all of our wonderful members sharing their favorites with us on a regular basis.
This dish is extremely easy to prepare but packs a nutritious punch. One half cup of lean ground turkey is loaded with 32 grams of protein, which makes it an excellent source of essential amino acids. Turkey is also a dense source of B-complex vitamins, which promote healthy blood circulation, specifically vitamin B6, which protects against cardiovascular disease. Turkey is also an excellent source of selenium, which supports immunity and protects your body from free radical damage.
One important thing to note—it’s very important to choose lean ground turkey. Otherwise, it will have a higher fat content, which is something our weight loss doctor wants our members to avoid. If you prefer to use ground beef, again choose lean and opt for grass-fed beef, if possible. Ground beef is an excellent source of protein, iron, vitamin B-12 and zinc, which can boost immunity.
1 cup of lean ground turkey (or lean grass-fed beef)
1 tbsp extra virgin olive oil
¼ cup scallions, chopped
¼ cup spinach, chopped
1 bell pepper, chopped
Kosher salt and freshly ground pepper to taste
Warm the extra virgin olive oil in a pan on medium heat. Start by adding the chopped scallions to the pan—you can turn the heat up a little too. Stir the scallions for a minute or two before adding the lean ground turkey or beef. Stir while it cooks and season with the freshly ground pepper and Kosher salt. If there are other spices you like, add them in! When the turkey looks like it’s about halfway cooked, add the spinach and bell pepper. Stir fry until the mixture is cooked all the way through and enjoy!
Fall is here—and if you’re striving to achieve better health through nutrition, it’s important to incorporate some of the season’s delicious produce into your diet. Seasonal produce is rich in antioxidants and phytochemicals, which are shown to help prevent a wide range of chronic diseases and illnesses, including high blood pressure, cardiovascular disease, diabetes and various forms of cancer. Loading up on fall produce is an essential step towards a healthier lifestyle and having success with weight loss management programs. Plus, eating seasonal produce ensures that your diet is varied and supports local farmers.
Here are a few types of fall produce to get into the mix.
Apples. Apples are packed with soluble fiber, which has been shown to lower cholesterol levels and is ideal for curbing your appetite—and even your sweet tooth. In addition, apples are rich in antioxidants, phenolics and flavonoids.
Cranberries. These tart and festive berries are an excellent source of fiber, and vitamins C and E, both of which boost immunity and may help prevent free radical damage. Cranberries are also a food course of vitamin K, manganese and a bevy of important phytonutrients that have anti-inflammatory properties and help protect the body from harmful free radicals.
Beets. These delicious and colorful babies are packed with nitrate, which helps boost blood flow to the brain and may decrease the risk of dementia. Beets are also an excellent source of betaine, a compound that fights inflammation, enhances performance and helps protects cells, enzymes and proteins from environmental stress. Research has shown that betaine ultimately may help prevent cardiovascular and liver disease.
Brussel Sprouts. Packed with distinct flavor, Brussel sprouts offer the highest concentration of glucosinates, which help fight cancer. While one cup of Brussel sprouts only yields around 50 calories, they boast between three and five grams of fiber, which makes them an excellent choice for weight loss management programs. Brussel sprouts are also a good source of protein, calcium, folacin, potassium, and vitamins A and C.