Healthy For Life - Blog Roll
Labor Day is here—and if you’re heading to a holiday party or barbecue today, you can still stay on track with your diet and enjoy yourself. Here are a few tips that our weight loss physician recommends for enjoying your holiday without overdoing it.
1. Hydrate like crazy. If you’re a member of our weight loss center, this is a tip you probably hear often. That’s because hydration is a critical part of weight loss. Often times, we mistake thirst for hunger, so if you stay hydrated, you’re not going to eat mindlessly because you think you’re hungry when you’re not. Water helps fill you up and flushes the toxins from your system, so drink lots today to help you stay on track.
2. Get moving. Are any of the guests playing a sport at your event? If so, join in and burn some extra calories. If you’re hitting a more formal event, take a walk before you get ready or even hit the gym if possible.
3. Make a contribution. Bring a healthy, low-carb item to contribute to the spread. That way, you’ll know there is at least one thing on the table you can eat without sabotaging your diet. If you don’t have any ideas, check out some of the delicious low carb recipes on our blog that our weight loss physician and members have shared.
4. Hit the grill. Grilling is one of your healthiest options when it comes to barbecues, as it keeps fat to a minimum without sacrificing taste. Look for lean protein sources such as skinless chicken breasts, vegetable skewers and lean turkey burgers.
5. Avoid mayo and fattening sauces. Pass on the fattening potato salad made with mayo and other fattening sauces and condiments. You’ll save so many calories and won’t miss much.
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.