Healthy For Life - Blog Roll
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.