This delicious and refreshing low carb salad is perfect for summer and very popular among members of our weight loss center. It can be served as an appetizer or entrée for lunch or dinner—either way, it’s extremely satisfying and will keep your appetite in check.
Shrimp is an excellent source of lean protein, which is critical to the success of diets and weight management programs. We always recommend lean protein to members of our weight loss center because it satiates the appetite and promotes healthy digestion. In addition, shrimp is rich in zinc, which boosts levels of leptin, a hormone that affects appetite, fat storage and energy expenditure. Shrimp is also loaded with vitamins D and B3.
Avocados are considered a superfood because they are packed with fiber and more than 25 essential nutrients, including potassium, copper, iron, magnesium, phosphorus and protein, as well as vitamins A, B, C, E and K. In addition, they contain several important phytochemicals such as glutathione and lutein. Spinach is also fiber-rich and loaded with an array of beneficial nutrients, making this dish a true nutritional powerhouse.
2 ripe Haas avocados
1 lb cooked shrimp, deveined and tail removed
4 cups baby spinach
4 Tbsp lime juice, freshly squeezed
2 Tbsp extra virgin olive oil
½ cup fresh cilantro, chopped
½ tsp freshly ground black pepper
Himalayan sea salt to taste
Mix all the marinade/dressing ingredients in a bowl. Set ¼ of the marinade aside and pour the other ¾ over the shrimp in a container that can be sealed. Stir to make sure that all the shrimp are fully coated. Seal the container and refrigerate for a minimum of one hour, preferably three or four.
When you’re ready to prepare the recipe, wash and dry the spinach and divide among four plates. Cut the avocado into small, bite-size chunks and add to the spinach. Top with the shrimp. Drizzle the leftover dressing over each plate and enjoy!
When you’re trying to lose weight and achieve better health and nutrition, snacking can be detrimental—especially when you choose the wrong type of snacks. Snacks loaded with empty calories such as candy, chips, crackers, cookies and baked goods, can all be disastrous to your diet, even if all of the other meals you eat throughout the day are healthy and low in calories. If you opt for low carb choices like the ones recommended by our weight loss doctor, you’ll stay on track and have an easier time reaching your weight loss goals.
Try some of the low carb snack ideas listed below and send us your favorites!
1. Vegetables and hummus. This snack is a great way to consume excellent nutrients while packing some hunger-satiating protein from the hummus as well—perfect for those trying to achieve better health through nutrition. Cut cucumbers, celery, radishes or carrots into wedges or sticks and start dipping. If you opt for cucumbers, don’t peel them—some of the most beneficial nutritional content in cucumbers are found in their skin.
2. Shrimp cocktail. Shrimp is an excellent source of protein, vitamin B3, vitamin D, zinc and selenium. They are a carbohydrate-free food and are rich in the hormone, leptin, which is critical for regulating appetite, fat storage and our body’s expenditure of fat. The iodine content in shrimp also helps regulate the thyroid gland, which in turn controls our basal metabolic rate. A sluggish thyroid can seriously hinder weight loss.
3. A quarter cup of nuts. Nuts are a great source of monounsaturated fats, aka “healthy fats” and fiber, which are both excellent for heart health and help decrease the risk of developing blood clots. Research shows that their healthy fat content can help lower the LDL, aka “bad,” cholesterol levels that are the primary causes of cardiovascular disease. In addition, nuts are very hunger-satiating. Our weight loss doctor recommends unsalted walnuts, almonds, cashews, Brazil nuts and pecans. Just don’t overdo it—a quarter cup is an ideal portion size.
When you’re trying to lose weight and get healthy for life, it’s good to have an arsenal of tips to help make the process easier. We all know that to lose weight, you need to take in less calories than you burn on a daily basis, but there are many shortcuts and tricks you can employ to move things along and feel less deprived. We polled members of our weight management center to get some of their tricks for achieving their weight loss goals—read on for the results.
1. Adopt a mantra. A mantra works along the lines of self-fulfilling prophecy, so choose one in the positive state and repeat it to yourself when you feel your self-control diminishing. Don’t focus on things you can’t do; instead focus on positive things like “I will exercise today,” or “I will reach my weight loss goals,” as opposed to “I won’t eat junk food.” Repeat your mantra every single day.
2. Cut TV time down by an hour. Research shows that the more TV that individuals watch, the more they eat overall. Plus, television definitely sets the stage for more mindless eating. Skip at least one hour per day and go for a walk or run instead.
3. Shut down the kitchen for the night shift. After you eat dinner, do the dishes and shut down the kitchen for the night. We recommend that members of our weight management center avoid late night eating, and this is one of the best ways to do so.
4. Walk before dinner. Take a walk before dinner—studies show that it will reduce your appetite and increase your calorie burn. It’s an ideal way to get healthy for life!
5. Engage in fitness social outings. Make it a rule to do at least one fitness date with a pal, as opposed to the typical meal or drinks outing. You’ll consume less and burn calories, instead of sitting down and potentially overeating or snacking on fattening food.
This delicious low carb summer recipe is another favorite of members of our weight loss center. It’s light yet tastes rich and is packed with flavor and nutrients. Serve it as a starter or as a main dish—it’s perfect for everything from a summer fete to lunch at home.
The tart fruit is renowned for its fiber content—and fiber is key for weight loss management as it fills you up, curbs cravings and promotes healthy digestion. Rhubarb is an excellent source of calcium, which is essential for the health and strength of our bones and teeth—in fact, one cup of cooked rhubarb boasts more than a cup of milk. Rhubarb is also a great source of lutein, a compound with antioxidant properties that helps fight free radical damage, promotes eye health and helps prevent age-related macular degeneration. In addition, rhubarb provides 45% of the daily value in vitamin K, which also supports healthy bones growth and helps form blood clots when you are injured. In addition, rhubarb contains vitamin C, which boosts immunity and overall health.
We always recommend that members of our weight loss center incorporate green leafy vegetables into their diet—hence the baby spinach greens in this recipe. Spinach is considered a superfood because of the significant nutrient punch it packs—it’s one of the best sources of dietary potassium and magnesium, which is critical for energy metabolism. Spinach is also loaded with iron, beta-carotene and iron, among other essential nutrients.
2 cups fresh rhubarb
8 cups baby spinach greens
2 tbsp aged balsamic vinegar
1 tablespoon extra virgin olive oil
1/2 cup crumbled goat cheese
1/4 cup chopped walnuts
1/4 cup golden raisins
2 tbsp sugar
1/4 tsp Himalayan sea salt
1/4 tsp freshly ground black pepper
Preheat oven to 450°F. Cut the rhubarb into 1/2-inch pieces and then toss it with the sugar until coated. Let it stand for 10 to 15 minutes. Arrange the rhubarb pieces on a baking sheet and roast for 5 to 7 minutes.
Let the rhubarb pieces cool for 10 to 15 minutes while you make the dressing by whisking together the extra virgin olive oil, aged balsamic vinegar, oil, Himalayan sea salt and pepper. Add the baby spinach greens and toss until coated. Then add the rhubarb pieces and toss again. Separate into servings and garnish with the goat cheese, raisins and walnuts. Makes 4 servings.
No matter what type of diets or programs for weight management you’re following, healthy recipes that are low-carb and delicious makes it easier to reach your weight loss goals. When you participate in nutrition counseling or work with a weight loss center, you’ll learn about the right foods to choose as you create a new, healthier lifestyle.
Chilled soups are a great way to fill up and cool down during the hot summer months. Using an antioxidant-rich veggie like asparagus in a soup makes for a nutritional powerhouse. Asparagus is loaded with fiber, which is essential for diets and programs for weight management as it satiates your hunger and promotes healthy digestion. This green leafy vegetable is also an excellent source of folate, vitamins A, C, E and K, and chromium, a trace mineral that helps regulate blood sugar levels. In addition, it’s a great source of glutathione, a detoxifying compound that helps fight damage from free radicals and carcinogens, and the amino acid asparagine, which is a natural diuretic.
While this recipe is heavy on the veggies, it still tastes rich and creamy due to the Greek yogurt, coconut milk and potatoes. Serve chilled.
2 cups trimmed asparagus
1/4 cup plain nonfat Greek yogurt
2 tbsp butter
2 tbsp Extra Virgin olive oil
¾ cup scallions, diced
½ tsp ground ginger
Zest and juice of 1 lemon
2 cups peeled red potatoes, diced
3 cups low-sodium chicken broth
1 cup light coconut milk
Freshly ground pepper to taste
Himalayan sea salt to taste
Cut the asparagus into ½ inch pieces. Melt the butter and extra virgin olive oil over medium heat. Add the scallions and a sprinkle of the Himalayan sea salt. Stir occasionally, adding the lemon zest, ginger and potatoes over a five minute period. Add the low-sodium chicken broth, asparagus and coconut milk. Bring the mixture to a simmer and then cover it and cook for approximately 15 to 20 minutes, until the potatoes are tender.
Put the mixture in a blender or food processor and puree until smooth. Add some freshly ground pepper and Himalaya sea salt to taste. Put it in the refrigerator for anywhere from an hour to overnight.
When you’re ready to serve the soup, whisk together the lemon juice, nonfat plain Greek yogurt and scallions in a separate bowl and garnish each bowl with a swirl of the mixture.
This delicious recipe is recommended by our weight loss physician because flank steak is a very lean, protein-rich cut of beef that is relatively inexpensive and easy to prepare. Cut from the belly muscle of a cow, flank steak is high in flavor and loaded with nutrients without packing too much fat.
The lean protein that flank steak provides is recommended by our weight loss physician for those trying to lose weight because it satiates our appetite and takes longer to digest, while helping to increase the lean muscle mass that boosts our metabolism and body’s ability to burn calories. In addition to the high iron content that flank steak boasts, it contains a host of other trace minerals, including calcium, magnesium, phosphorus, potassium, zinc and selenium. Flank steak is also a good source of folate and niacin.
The trick to mastering this tasty recipe is to marinate the cut of flank steak for several hours, if possible, and grilling it for only a short time.
1 ½ lbs flank steak
¼ cup extra virgin olive oil
½ cup red wine
½ cup low-sodium soy sauce
¼ cup ginger, grated
¼ cup honey (or substitute brown sugar)
¼ cup scallions, diced
2 garlic cloves, minced
1 tsp Himalayan sea salt
2 tsp freshly ground pepper
Combine the wine, garlic, scallions, low-sodium soy sauce, extra virgin olive oil, honey, ginger, garlic, freshly ground pepper and Himalayan sea salt. Place the flank steak in a sealable plastic freezer bag or container and seal. Put into the refrigerator to marinate for eight hours or overnight.
Preheat the outdoor grill to medium-high heat. Put the steaks on the grill and cook for between six and eight minutes per side until cooked to your liking. Take the steaks off the grill and allow to sit for a few minutes before serving.
The biggest low carb nutrition companies maintaining dominance over the marketplace are Atkins and Quest. Atkins has an advantage in terms of name recognition, but Quest bars have gained an advantage with the variety of flavors they’ve introduced. They all sound very tempting—yet they also sound like they shouldn’t be allowed on a low carbohydrate diet plan. For example they have flavors like Cookies & Cream, Apple Pie, Strawberry Cheesecake, Banana Nut Muffin and several other decadent sounding bars
Each of these products contain somewhere between 3-5 gm of net carbs per bar. They achieve these low levels of carbs through the use of various sugar alcohols including erythritol, steviol and sucralose.
They’ve done a pretty good job at controlling the glycemic index of their foods. Our average blood sugar level rose by 25 mg/dL during the first 30 minutes after eating the bar. That’s compared to a change of 8 mg/dL for the Atkins Peanut Caramel Cluster Bar.
It’s also interesting to note that the peak rise in blood sugar for the Atkins bar occurred about 30 minutes later than the peak for the Quest bar. Given these results, I would say that the Atkins bar has an advantage over the Quest product in being more low carb.
As for taste, the Quest bar was quite good. We gave the bar a favorable score. It should be noted that all the Quest bars I have tried have the same texture and consistency. They are a soft, somewhat mushy consistency that people may tire of eventually.
This is the perfect recipe for a light but satisfying low-carb meal—Low Carb Tuna Nicoise Salad. It’s a classic summer salad that is easy to prepare and one that the whole family will enjoy. Our weight loss doctor recommends it because it’s filling but very nutritious. It’s great as a side or an entrée and will only take you a few minutes to make.
Tuna is loaded with the omega-3 fatty acids that reduce your risk for cardiovascular disease, make your skin glow and help satiate your appetite. It is an excellent source of protein, as are the eggs, which are actually considered a “complete” protein, which means they have all the amino acids our body needs to function properly. Our weight loss doctor recommends striving to incorporate lean protein into every meal, as it helps us build lean muscle mass, promotes healthy digestion and keeps us fuller for longer periods of time.
The vegetables in this recipe are packed with dietary fiber, which also helps fill us up and boasts spectacular nutrients, as well as an array of beneficial antioxidants. Keep in mind that you can add whatever other vegetables you and your family enjoy! Mix it up with colorful summer produce such as cucumber, red and green peppers, artichoke hearts, white onions, shallots, beets, radishes and whatever you can think of. This recipe makes about two servings.
1 can of tuna steak in spring water, drained or 8 oz. seared tuna
½ cup scallions, chopped
2 hard boiled eggs
1 small tomato, chopped
1 cup spinach of butter lettuce
1 tbsp capers
Freshly ground black pepper to taste
Himalayan sea salt to taste
2 tbsp Dijon mustard
1 tbsp fresh lemon juice
1 garlic clove, minced
2 tsp Extra Virgin olive oil
Quarter or chop the hardboiled eggs and set aside. Rinse the capers and drain. Lay out the salad greens and add the tuna to them. Toss the tomato, scallions and capers together and then add to the salad greens. Add some Himalayan sea salt and black pepper to taste.
Mix all the dressing ingredients in a bowl and then drizzle over the salad greens. Enjoy!
This chilled soup is a refreshing way to start a meal while staying on track with diets and weight management plans. It’s super simple and easy to make, yet tastes rich and is very appetite-satiating. The entire family will love this recipe, especially during the hot summer months. The dill adds a tasty contrast that makes for a delicious way to enjoy a low carb diet.
Due to their low calorie, low carb and high water content, cucumbers are a perfect food for those trying to lose weight with diets and weight management plans. Their dietary fiber content helps flush the body of toxins and promote healthy digestion, while helping to fill up your stomach.
Cucumbers are an excellent source of the B vitamins and therefore boost your energy. Since cucumbers are around 85 percent water, they help fill you up and rehydrate your as body as the toxins are flushed out. They also contain about 10 percent of our daily vitamin C requirement and are loaded with folate, calcium, potassium, magnesium, and vitamins A and D.
This recipe is unbelievably easy and takes just minutes to prepare. The amounts listed makes about 6 servings.
1 lb cucumbers, peeled, sliced and de-seeded
1 ½ cups plain Greek yogurt
1 green onion, chopped
1 garlic clove, minced
3 tbsp fresh lemon juice
1/8 tbsp dried tarragon
4 ½ tsps. fresh dill
½ tsp Himalayan sea salt
Freshly ground pepper
dill and chopped onion for garnish
Toss the cucumbers with the Himalayan sea salt in a bowl. Let them stand for between 30 and 40 minutes. Squeeze and pat dry. Then place them, along with the Greek yogurt, lemon juice, garlic, onions and tarragon in a food processor and blend until the mixture is smooth. Stir in the dill and season with freshly ground pepper to your liking. Garnish with the additional dill and chopped onion. Serve in chilled bowls.
Summer can be a very motivating time of year when it comes to weight loss and getting in shape—our weight loss clinic gets a ton of new members this time of year. Perhaps it’s the onslaught of potential bikini and swimsuit moments, summer parties, weddings or all the outdoor activities coming into play—whatever the reason is, we advocate taking the time to get healthier, no matter what time of year.
Here are a few tips from our weight loss clinic to help you kick start your summer weight loss.
Avoid multitasking. Tempting as it is to get some work done or watch your favorite show while you’re eating, research performed by the American Journal of Clinical Nutrition found that multitasking leaves people less satisfied and more likely to overeat. Step away from the computer, put down that tablet and eat mindfully. Savor each bite and enjoy whatever company you have, even if it’s just your own.
Plan ahead. One of the most efficient ways to hit your weight loss goals is to carefully think about what you’re going to eat for the week and plan your meals. When you have a concrete plan, write it down and build your shopping list around it, chances are you will follow through with execution.
Watch what you drink. When it’s hot, those frozen daiquiris and margaritas can be oh-so-tempting. Refreshing as they are, they are loaded with sugar and calories. Instead, up your water intake, and if you can’t resist an alcoholic drink, try something lower in calories such as a white wine seltzer or vodka or tequila with soda water.
Feel the heat. Or consume it, rather. Much research shows that spices can boost our metabolism, especially “hot” spices such as cayenne and chili peppers. Chili peppers contain Capsaicin, a compound that makes them “hot” and boosts metabolism. Studies also indicate that spicier foods can trigger feelings of fullness faster than blander foods.
You can check out more quick weight loss programs and tips through the previous links.
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