Healthy For Life - Blog Roll
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.
Click here to learn more about working with a weight loss doctor to achieve your weight loss goals.
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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