Healthy For Life - Blog Roll

8
Apr
healthy lifestyleWe know that sometimes it’s tough to determine whether or not you’re living a healthy lifestyle. Balancing your nutrition goals with proper diet and exercise is ultimately the best way to do this. But what if you’re not sure what your nutrition goals should be? Or how much you should be exercising? If you don’t know the answers to these questions then it might be time to sign up for some nutrition counseling. At the very least you should take the quiz below to see where you’re at and whether or not the life you’re leading is a healthy one!

Also, be sure to follow us on our Facebook page for more daily health tips!

 

What did you have for breakfast this morning?
Fruits and Cheese
Pop-Tarts
Cereal
Eggs, Bacon, and Toast
Egg white omelet with veggies

 

When was the last time you exercised?

Today
Yesterday
Sometime this week
Psh, Ain’t nobody got time for that…

 

How much sleep do you get per night?

8 hours
6 hours
4 hours
I’ll sleep when I’m dead

 

How many calories do you take in on average per day?

1000
2000
2500
3500

 

On average how many alcoholic beverages do you consume per week?

3 or fewer drinks
4 drinks
Between 5 and 7 Drinks
More than 10 drinks

 

What kind of snacks do you enjoy?

A handful of nuts such as almonds or walnuts
Chips
Pixie Sticks or candy
Fruits and Veggies
Cheese

 

How often do you have junk food?

I need to have my Doritos
A couple times a week
Only when I have fast food
Once a week or not at all

 

I would rather…

Go for a jog
Swim
Watch Movies
Sleep in till 1pm

 

 

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Categories : Nutrition Counseling, Uncategorized
23
Jul

Food ScoreThe 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.

 

Quest GlucoseQuest ketones

 

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.

 

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Categories : Food Testing
20
Jul

Low Carb Tuna NicoiseThis 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.

Ingredients
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

Dressing
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!

image: bbcgoodfood.com

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Categories : Nutrition Counseling
15
Jul

low-carb cucumber soupThis 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.

Ingredients:
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.

image: eatingwell.com

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Categories : Nutrition Counseling
14
Jul

Summer Weight LossSummer 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.

img credit: eligiblemagazine.com

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Categories : Healthy Tips
7
Jul

Leafy greensOur weight loss doctor recommends incorporating as many green leafy vegetables into your diet as possible. They are loaded with hunger-satiating fiber, which promotes healthy digestion and helps us feel fuller longer, and are rich in an array of antioxidants, vitamins and minerals that boost our health and can help prevent chronic illnesses and diseases.

Summer is the perfect time to increase your intake of green leafy vegetables. Here are a few types that our weight loss doctor recommends.

Kale. At only 35 calories per eight ounce serving, kale contains more iron than beef and more calcium than milk. This nutrient-dense leafy green is an excellent source of calcium, potassium and folate, which helps prevent homocysteine build up, a contributing factor in cardiovascular disease. Kale is also loaded with vitamin A, which promotes eye health and prevents macular degeneration, vitamin C, which boosts immunity, and vitamin K, which protects against certain forms of cancer. Kale is an ideal food for those on a diet or following weight management programs, as it is rich in fiber and sulfur, which are detoxifying and help keep your liver healthy.

Spinach. While it only contains 20 calories per eight ounce serving, spinach packs a serious antioxidant punch—maybe that’s why Popeye liked it so much. It’s a good source of omega 3 fatty acids, which reduce inflammation, and flavonoids, which combats free radical damage. Spinach is also rich in vitamins A, C, K, D and E, as well as folate, calcium, magnesium and a host of trace minerals.

Mustard Greens. When it comes to cruciferous vegetables, mustard greens contain some of the highest concentrations vitamin A, K and C, three very powerful antioxidants. Mustard greens are also highly detoxifying and an excellent source of fiber, folate, manganese and vitamin E. Like their green leafy siblings, mustard greens are a great source of potassium and calcium.

image: greenling.com

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Categories : Nutrition Counseling
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