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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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.