Healthy For Life - Blog Roll
Spring calls for light and refreshing recipes—especially when you’re trying to lose weight. It’s the perfect time to take advantage of all the colorful and delicious spring veggies, such as nutrient-rich asparagus. This recipe for Lemon Asparagus stir fry features chicken, which our weight loss doctor recommends as an excellent source of lean protein. If you’re a vegetarian, simply substitute with tofu or additional veggies.
Chicken is a complete protein that is loaded with other important nutrients, yet low in fat and calories. It’s an excellent source of tryptophan, which boosts serotonin levels, as well as selenium and vitamin B12, both of which promote a healthy metabolism. Asparagus is a nutrient powerhouse—it’s a great source of fiber, chromium, folate and vitamins A, C, E and K. It’s also a rich source of glutathione, a detoxifying compound that helps combat free radical damage. The combination of this filling duo makes for the perfect meal—and one that the whole family will enjoy.
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1 1/2 pounds skinless chicken breast, diced
1 tbsp fresh ginger, diced
¼ cup red or green bell peppers, chopped
2 tbsp extra virgin olive oil
1 bunch asparagus, cut into small pieces
6 cloves garlic, chopped
¼ cup fresh lemon juice
2 tbsp low sodium soy sauce
Himalayan sea salt and freshly ground black pepper to taste
Heat one tbsp of extra virgin olive oil in a non-stick pan or wok on medium heat. Add the asparagus and cook for approximately four minutes. Add the ginger, garlic and bell peppers and cook for an additional minute, or until light golden brown. Remove from the pan and turn heat up to medium high. Add the other tbsp. of extra virgin olive oil and the chicken and cook for about 7 to 10 minutes, until brown. Remove it from the pan, toss everything together and season with the Himalayan sea salt and freshly ground pepper.
Serve with low sodium soy sauce on the side.
Here’s a refreshing low carb recipe that has become a favorite among members of our weight loss clinic: Cilantro Lime Chicken. It’s a great meal to serve as the weather gets warmer, as the citrus gives it a nice zesty flavor that takes the taste of normal grilled chicken to entirely new levels.
As we mention often in our posts, lean protein is an essential component to a healthy diet, especially when you’re trying to lose weight. Not only is chicken an excellent source of lean protein, it’s considered a complete protein, which means it contains the nine essential amino acids our bodies need to function properly. Green leafy cilantro is a surprising nutrient powerhouse, with few calories and no cholesterol. It is an excellent source of dietary fiber and several important minerals including potassium, iron, calcium and magnesium. Limes contain folate and calcium, large amounts of vitamin C, and an array of beneficial flavonoids.
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2 pounds skinless, boneless chicken breasts
Fresh juice from 2 limes
Grated zest from 2 limes
4 Tbsp fresh cilantro, minced
¼ cup scallions, minced
3 tbsp Extra virgin olive oil
Himalayan sea salt and freshly ground black pepper to taste
Extra lime wedges and one avocado, sliced
Combine the cilantro, lime juice and zest, 2 tbsp extra virgin olive oil, Himalayan sea salt and pepper in a bowl and mix well. Add the chicken to this mixture and massage well. Then put in a sealable container in the refrigerator and marinate anywhere from two hours to overnight.
Preheat the grill to medium high. Take the chicken breasts out of the marinade and pat dry. Brush the remaining tbsp of extra virgin olive oil onto the chicken. Grill each breast for five to seven minutes on each side, until cooked through.
Serve with avocado slices and lime wedges.
Spring is definitely here, which means swimsuit days are around the corner for most of us. Thankfully, all the delicious seasonal produce available this time of year offers a ton of ways to incorporate healthy low carb salads into your meal plans, which will help you take off those unwanted pounds. If you want to hit that number on the scale that has eluded you for so long, our weight loss doctor recommends increasing your intake of fruits and vegetables, making this an ideal meal for dieters.
The recipe is packed with nutrients that will keep you full longer and make you healthier overall. Salmon is a high quality protein that is rich in omega 3 fatty acids and vitamins A, B, Vitamin K. Avocados are loaded with fiber to fill you up, heart-healthy monounsaturated fats and other important nutrients such as potassium, folate and a host of other vitamins and minerals. Spinach is naturally low in both fat and cholesterol and is packed with fiber, protein, niacin and zinc, as well as iron, magnesium, thiamin, copper, folate, calcium, phosphorus, manganese and vitamins A, B6, C, E and K.
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2 cups baby spinach
4 ounces smoked salmon
One Haas avocado
1 cucumber, thinly sliced
2 medium sized tomatoes
Juice of one lime
½ cup extra virgin olive oil
Himalayan sea salt and fresh ground pepper to taste
For the dressing, squeeze the juice of a lime into a small bowl. Add the extra virgin olive oil and whisk together until fully combined. Season with the Himalayan sea salt and fresh ground pepper.
Add the spinach to a salad bowl. Slice the avocado, cucumber and tomatoes and add to the spinach. Slice or tear the salmon and add to the bowl. Drizzle the dressing over the salad. Makes two servings.
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.
Visit this link to learn about our medical weight loss doctor and the programs we offer at our clinic.
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.