Healthy For Life - Blog Roll
If you’re striving to get more lean protein in your diet while keeping your meals nutrient-rich, this Frittata recipe if perfect for you. We call it green because it’s packed with green leafy veggies, including spinach, artichokes and asparagus—and each provides a host of incredible benefits, making it ideal for diets and weight management programs.
Eggs are an excellent source of lean protein, which is essential when you’re trying to lose weight—they’re also considered a complete protein, which means they contain all of the nine essential amino acids are bodies need to function optimally. The benefits of green leafy vegetables are equally incredible, making this the perfect meal for those trying to lose weight and feel great.
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6 large eggs
1 cup baby spinach
½ cup marinated artichokes, drained
½ cup asparagus, chopped
¼ cup scallions, diced
½ cup goat cheese, crumbled
3 shallots diced
4 gloves garlic, minced
2 tbsp chives, diced
Extra virgin olive oil
Himalayan sea salt to taste
Fresh ground pepper to taste
Saute the garlic, shallots and scallion in extra virgin olive oil in a skillet on medium heat. Season with Himalayan sea salt and fresh ground pepper (you will probably want to season with the Himalayan sea salt and pepper throughout the cooking process). After two minutes or so, stir in the spinach and saute. While the vegetables saute, whisk the eggs in a bowl. Add the chives and combine well. Once the spinach is wilted, add the egg mixture and cook on medium high. Add the artichoke hearts and asparagus and cook on medium low until the eggs start to set.
Preheat your oven to broil at 500 degrees.
Once the frittata is almost set, put the skillet in the oven for approximately five minutes. Let cool for a few minutes, garnish with crumbled goat cheese and serve.
Spring is here—and that means it’s time to bust out the arsenal of refreshing low carb recipes to keep you motivated and excited about the upcoming season. Whether you’re working with a weight loss doctor or dieting on your own, it’s essential to find dishes that are healthy and nutritious yet tasty and delicious. This simple recipe fulfills all of those requirements and is so zesty, the whole family will enjoy it.
Since lean protein is so essential for weight loss, we recommend poultry sources such as chicken, since it’s packed with nutrients. In addition to its high protein content, chicken is a good source of tryptophan, an amino acid that helps boost serotonin levels in your brain and thus reduces stress and improves your mood. Chicken contains high levels of zinc, phosphorus and calcium for healthy bones, and while it has cholesterol, it also is an excellent source of niacin, which helps lower bad cholesterol. In addition, chicken is rich in a host of nutrients with other great benefits on your health, including selenium, magnesium, and vitamins B 5 and B6.
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4 skinless chicken breasts
2 limes, fresh squeezed (and their zest)
4 tbsp Dijon mustard
2 tbsp Greek Yogurt, plain
1 garlic clove, crushed
1 tsp Himalayan sea salt
1 tsp freshly ground pepper
1 tsp fresh dill, chopped
Preheat your oven to 400°F. Put the chicken breasts in a bowl and season with the Himalayan sea salt. In a separate bowl, combine the lime juice and zest with the Dijon mustard, Greek yogurt, minced garlic and freshly ground pepper and mix together well. Toss the mixture over the over chicken until it’s all fully coated. If you have time, marinate it for a few hours. If not, proceed by putting the chicken in a lightly greased baking pan. Sprinkle the dill over the top of the chicken. Bake for 35 minutes to 38 minutes, finishing off by broiling for about two minutes or until golden brown.
Whether you’re working with a weight management center or dieting on your own, it helps to have tricks up your sleeve to make the process easier and more efficient. There are some quick and easy ways to boost your metabolism and make your snacks more enjoyable—and it all has to do with spicing things up.
It’s essential to have snacks ready for when you’re on the go so that you don’t make bad decisions, such as visiting the closest fast food drive thru or hitting those evil vending machines in your lobby. Packing healthy snacks will save you—but why not take things to the next level by letting your snacks boost your calorie burn while staving off hunger? Try one of these tasty snacks below for excellent results. Visit this link to learn more about the support you can get by working with our weight management center.
1. Spicy Nuts. Nut are an excellent source of omega 3 fatty acids, which fill us up and have been shown to boost heart health. The “healthy” fats found in nuts also lower levels of “bad” cholesterol levels. In addition, nuts contain fiber, which also helps fill us up, and other excellent nutrients, such as vitamin E and l-arginine. Boost their benefits by adding spices that rev your metabolism, such as chili pepper. The antioxidant capsaicin is found in chili pepper will increase your metabolic rate and has shown to help satiate your appetite. Skip the salt and toss your peanuts, walnuts, almonds or cashews in some chili or cayenne pepper for a zesty zing.
2. Spicy Popcorn. This whole grain typically yields only 20 calories per eight ounce serving. Skip the salt and butter and add cayenne pepper or freshly grated parmesan cheese for a delicious yet filling snack. Opting for whole grains instead of refined is an excellent way to reduce total body fat.
3. Spicy Cereal Mix. Remember Chex Mix? Make your own brand with whole grain cereal and throw in some almonds or walnuts, some raisins and pumpkin seeds for an antioxidant-rich snack that will fill you up until your next meal and increase your nutrient intake for the day.
Whether you’re working with a weight loss center or following a low carb diet on your own, it’s essential to eat nutrient-rich foods so that you can make the most of the calories you consume. With one the highest antioxidant levels of all vegetables (according to a USDA study), artichokes are one of the best foods you can incorporate into your diet, especially for those following diets or weight management programs.
Artichokes are an excellent source of the fiber that keeps us fuller longer and helps with healthy digestion, yet are low in calories, fat and cholesterol. They are also a rich source of vitamins and minerals such as folate, thiamin, niacin, riboflavin, and vitamins B-6, B-12, A, C, E, D and K. They also boast significant levels of iron, calcium, phosphorus, sodium, manganese, potassium and zinc. With nutrients like these, artichokes are the perfect food for weight management programs.
This recipe for an Artichoke Frittata is easy to whip together; just remember that slow cooking is key. When you cook one too fast, it can be dry and the consistency may be off.
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4 ounces artichoke hearts
4 ounces mushrooms, diced
5 large eggs
2 cups leeks, white and light green parts
I cup ricotta cheese
1/2 tsp baking powder
1 cup fresh Parmesan cheese, grated
2 tsps tarragon, diced
2 tbsp extra virgin olive oil
½ tsp Himalayan sea salt
Fresh chives, chopped
Slice the artichoke hearts into pieces one half inch or less. Saute the artichoke hearts, mushrooms, tarragon and Himalayan sea salt for about 8 to 10 minutes, or until the artichoke hearts are warmed through.
Whisk the eggs, ricotta, baking powder and Parmesan cheese together until combined well. Add to the artichoke and leek mixture and mix.
Add the other tbsp. of extra virgin olive oil to another pan and then pour in the egg and artichoke mixture. Cook on medium low, for about 12 to 15 minutes; everything but the center will set.
Once the frittata is almost set, put the pan on the top rack of the over and broil from three to five minutes. The frittata will be golden brown and the center will set.
Let cool a few minutes and then use a spatula to loosen it and serve. Garnish with fresh chives.
Many members ask our weight loss physician which essentials they should have in their pantries and refrigerators at all times. Planning in advance is key to eating healthy—it stops you from hitting the vending machines or going through the drive-thru when time is short or you’re on the go. Even when there is no time to cook, you can throw together healthy snacks, meals and smoothies if you have a few of the following items on hand.
Read on to see five essentials that our weight loss doctor recommends stocking up on, whether you’re trying to lose weight or attain better health through nutrition.
1. Fruit. This should be a no-brainer. Smoothies are a lifesaver when you’re on the go. If you can’t hit the store or farmers’ market all the time, frozen fruit is an excellent alternative to fresh. Just make sure that the frozen fruit you buy isn’t packed with added sugars. Apples, peaches and mangoes make an excellent base for smoothies, while berries can add a flavorful antioxidant punch to everything from cereal, steel-cut oatmeal and pancakes to salads and wraps.
2. Veggies. Both fresh and frozen veggies can save the day in a pinch. Stir fry them with a handful of nuts for a fiber-rich meal with healthy fats. Opt for organic when possible and stay away from sauces and those seasoning packets that come with frozen vegetables whenever you can.
3. Beans. Legumes are an excellent source of protein and fiber, making them very filling—ideal for those following diets and weight management programs. Toss them into salads, soups, casseroles or put them into a spinach or whole-wheat tortilla to make a healthy burrito, quesadilla or wrap.
4. Seed and nut butters. Seed and nut butters are filling and packed with healthy fats that benefit cardiovascular health, reduce the risk of cardiovascular disease and type 2 diabetes, and can decrease risk of obesity. However, they need to be eaten in moderation—even though they contain healthy fat, they can easily be overdone. As with everything—moderation is key!
5. Herbs and spices. Not only do herbs and spices add zing to your meal, most are loaded with beneficial antioxidants and properties that have shown to boost metabolism. Everything from cinnamon and ginger to cayenne pepper and garlic powder can help improve your overall health.
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