5 Tips for Avoiding Halloween Weight Gain

Halloween is here—but don’t be scared. If you’ve been working hard to lose weight, this fun holiday doesn’t have to derail your efforts or start a downward holiday spiral. With a few favorite tips from members of our medical weight loss centers, you can avoid gaining any weight without sacrificing any fun.

1. Filter your treats. If you decide to indulge a little, be discerning, just like when you were little and would sort through your loot and trade out or give away your least favorites. Only have your favorites so that you can really savor the treat. Most importantly, don’t overdo it—have just one or two bite-sized versions.

2. Stay on your normal meal plan. Even though you may indulge in a treat this holiday, stay on track the rest of the day. Eat breakfast and opt for fiber- and protein-rich foods throughout the day so that you can keep hunger pangs at bay. Don’t “save up” for treats—if you do this, chances are you will end up binging when you do get to the candy bowl or Halloween party.

3. Move it! Hit the gym on Halloween day. You’ll feel better in your costume and will work off some of the additional calories you may indulge in later on. If you’re taking the kids trick-or-treating, be sure to walk.

4. Start fresh. Regardless of how well you do or don’t do on the actual holiday, give yourself a clean slate the next day. Get right back on track with the diet recommended by our medical weight loss centers and don’t beat yourself up over any treats you indulged in on Halloween.

5. Buy your treats the day of. Instead of stocking up days in advance of Halloween, buy candy that day. Studies show that when you have candy on hand and can see it, it triggers our brains to imagine ourselves eating it and therefore crave it. Get it the day of so you avoid temptation. Plus, many stores off steep discounts on last minute Halloween candy.

5 Superfoods for Fall

With the fall season comes a delicious array of superfoods that provide an excellent way to reach your weight loss goal. Whether you’re using weight loss products or an exercise regimen to lose weight, there is a bevy of fall superfoods that will load you up with antioxidants and other nutrients without breaking your calorie bank. The bright colors that fall produce boasts are an indicator of the nutritional punch these tasty superfoods offer.

1. Pomegranates. The juicy fruits boasts a very high antioxidant content and is therefore loaded with properties that reduce inflammation. Recent research indicates that they have many powerful health benefits that may reverse the progression of coronary heart disease, slow the growth of prostate cancer and improve blood flow.

2. Red Bell Peppers. With only 45 calories per cup, red bell peppers are the perfect food for those trying to lose weight. Red bell peppers are especially rich in vitamin C, which boosts immunity and keeps our skin looking young, as well as vitamins A, E and B6. They also contain beta-carotene and lutein, which prevent cataracts and age-related macular degeneration. In addition, red bell peppers boast capsaicin, which wields anti-inflammatory properties and can reduces “bad” cholesterol.

3. Tomatoes. Tomatoes are rich in lycopene, which gives them their vibrant color and can decrease the risk of cardiovascular disease and various forms of cancer. Tomatoes are also a good source of potassium and vitamins A, C and E.

4. Pumpkins. A seasonal favorite, pumpkins are loaded with beta-carotene, which has been shown to reduce the risk of cardiovascular disease and various forms of cancer. Pumpkins are ideal for those on a diet and working with weight loss products because they are packed with fiber, which helps us feel fuller longer and promotes healthy digestion, yet are low in fat, calories and sodium. Note—don’t throw out the seeds! Pumpkin seeds are rich in protein, iron and magnesium.

5. Butternut squash. Butternut squash is one of the healthiest vegetables you can find! Like its cousin, winter squash, butternut squash is packed with vitamin C and beta-carotene. It’s also rich in vitamin A, a powerful antioxidant that maintains the integrity of our skin and mucus membranes, while promoting healthy eyesight. It’s also low in calories and contains no saturated fats or cholesterol, but is an excellent course of dietary fiber and phytonutrients.

image: elizabethstreet.com

Top 5 Weight Loss Tips from Our Members

There’s more to losing weight than just consuming less calories and increasing physical activity. We recommend that members of our medical weight loss centers adopt new habits and overhaul their current regimen to achieve a healthy lifestyle that will help them maintain their weight loss for the long term.

There are many ways to lose weight, but don’t you want to keep it off? Below are some favorite tips from members of our medical weight loss centers that have helped them achieve the results they wanted and remain at their dream weight.

1.    Pace yourself. One of the best ways to eat less at meals is to slow down so that your stomach has time to signal your brain that it’s full. Try setting your utensils down between each bite and sip water frequently throughout the meal. Savor each bite and enjoy the meal—chances are you’ll eat noticeably less at each setting.

2.    Get rid of your “fat” clothes. Once you start dropping pounds, get rid of all the clothes that don’t fit. You won’t feel like you have a wardrobe to fall back on—and the idea of buying a whole new wardrobe if you gain the weight back will motivate you to stay on track.

3.    Keep a meal diary. Research shows that people who keep a meal log eat up to 15 percent less than those who track their intake. Log everything you consume for one week—you’ll quickly see where you can make cuts. Just make sure to always log everything you consume, including drinks, sauces, condiments, etc.

4.    Only eat when you’re hungry. Unfortunately, many people eat out of boredom, anxiety, frustration or just plain habit. If you’re thinking about a certain food, it’s most likely a craving, not hunger. Really wait until you’re actually hungry before reaching for a snack or preparing a meal.

5.    Avoid sugar-laden foods. Read the labels on whatever you buy—and if the item lists sugar, fructose, or corn syrup among the first four ingredients on the label, ditch it. You can definitely find a similar item with less sugar.

image: 360living.in

3 Tips for Losing The Last 5

If you’ve ever tried diets or easy weight loss programs, then you probably have hit a much-dreaded plateau at one time or another—and often times, it’s those last five pounds. After months of seeing results, the plateau strikes and tries to shake your confidence and motivation—but you don’t have to let it. When the scale stops budging, there are a few things you can do to break down the wall and lose those last five pounds that stand between you and your weight loss goals.

Re-visit the basics. Once you’ve been following diets or easy weight loss programs for a while, it can be easy to get a little lax when it comes to how much you’re eating and portion sizes. This is a good time to re-evaluate your program and get your portion sizes back in check. Start by logging your meals again for a few days to see where you can make some important cuts or identify any culprits that may be setting you back. Then take another hard look at your portion sizes and make sure you’re not underestimating them. Bring out the old measuring cups and do a full survey of your next few meals to make sure you aren’t going over your portion budget.

Move it more. As you have probably learned, physical activity and exercise can really boost your weight loss efforts and rev your metabolism. If you’ve hit a plateau or are trying to get those last five pounds to budge, chances are that increasing the intensity and duration of your workouts will help bolster your efforts. If you aren’t exercising at all, then try to incorporate some basic physical activity and extra movement into your daily activities. Even taking a few short walks here and there will help.

Watch the drinks. Many people forget to track what they’re drinking when they diet. Sugar-laden juices, soda, alcohol and even some coffee drinks can pack on the pounds if you’re not careful. Often times they have no nutritional value but really pack on the calories and sugar. Stay away from the heavy drinks and drink as much water as you can.

image: healthyliving.msn.com

7 Summer Weight Loss Foods That Will Surprise You

Summer is an awesome time of year—not just for all the great weather and fun activities but also for the delicious, colorful produce and other foods that become available during the warmer months.

We’ve made a list of some of the top weight loss foods that we recommend to members of our medical weight loss centers during summertime. Some of them might surprise you!

1. Watermelon. Watermelon is one of the best foods you can eat when it comes to shedding pounds. Juicy and sweet, watermelon is 92 percent water and very low calorie. Yet it’s delicious, filling and packed with essential nutrients such as vitamin C and the antioxidant lycopene.  

2. Mulberries. We always recommend that members of our medical weight loss clinics load up on fiber-rich foods like berries, which also boast an array of antioxidants. Mulberries tend to be forgotten, despite their juicy, delicious taste and high vitamin C content. They are also rich in potassium and the phytonutrient resveratrol.

3. Pineapple. Sweet and juicy, pineapple can satiate a sweet tooth while helping to reduce inflammation. In addition, it contains an enzyme called bromelain, which promotes healthy digestion.

4. Peaches. Peaches are packed with beta-carotene, which has an array of benefits and helps your skin glow. They also contain nearly two grams of fiber and loads of vitamin A and C, iron and potassium, with only 38 calories per medium-sized fruit.

5. Nectarines. If the fuzz on peaches turn you off, nectarines are an excellent alternative. They are low calorie and loaded with flavonoids, lycopene, and lutein, which helps prevent cataracts and age-related macular degeneration.

6. Soft shell crab. Crab is an excellent source of the lean protein we need when we’re trying to lose weight and build lean muscle mass.

7. Green peas. These babies are packed with protein and iron, more so than most other veggies. Plus, they are so versatile—they can be served hot, cold, in salads, as sides, in casserole—you name it.

image: stillberatung-erding.de

5 Tips for Recovering from Your 4th

We all love a good barbecue and the other festivities that accompany the 4^th of July—but if you went a little too big this weekend, it’s time to get back on track and undo some of the damage. Whether you were dieting and working with appetite-suppressing weight loss products up until this weekend or are just getting started now, below are some fail-proof tips for moving forward with your weight loss and fitness goals.

Get back to your normal routine. A holiday weekend throws your timeline off track, so get back to your normal eating and fitness routine as soon as possible. Eat small meals at the times of day you usually do and incorporate some healthy snacks throughout the day. Head back to the gym, jogging path or exercise class as soon as you can.

Up your protein intake. Now is the best time to strive for a high protein diet that’s low in carbohydrates. Aim to consume between 20 and 30 grams of lean protein at each meal to help lose some of the water you may be retaining and stave off those cravings for unhealthy, refined carbs.

Snack healthy. Snack on some fruits and veggies to help flush your body and compensate for some of the fattening, processed foods you indulged in over the weekend. Reach for low-fat Greek yogurt with berries and appetite-suppressing weight loss products when you feel those hunger pangs coming on.

De-bloat. You may be feeling extra bloated in response to the heat, dehydration, caffeinated sodas, alcoholic beverages and high sodium foods that were prevalent throughout the weekend. Drink extra water this week to help flush the toxins and excess sodium from your system.

Stay positive. Avoid the scale for a few days and instead focus on healthy habits. The worst thing you can do is think, “I blew it, so it doesn’t matter what I do now.” Put it in the past and move forward. Stay positive and focused on your goals.

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4 Tips for Staying on Track on the 4th

The 4th of July can be such a fun holiday and a great day to spend time with family and friends. Yet many members of our medical weight loss clinics worry that it means they’ll have to sacrifice their diets every time they hit a party or barbecue. Lucky for you, this blog post gives you four awesome tips for enjoying your holiday festivities without doing damage to your diet.

1. Forgo the really empty calories and carbs. The thing about refined carbs is that they won’t fill you up and they cause those sugar spikes that ultimately make you eat more. Stay away from the bread, chips and crackers—there are so many other delicious protein-rich choices to make at a barbecue that are protein-rich that will fill you up.

2. Fill up on healthy foods. Start with the healthiest items available first, to fill you up so you don’t have that much room for the more sinful items. We always recommend that members of our medical weight loss clinics start with a cup of soup or a salad if either are available. Salads are typically filled with fiber-rich veggies that slow down digestion and are lower in calories, which will make you feel fuller longer and keep you from binging.

3. Opt for small plates. Many studies show that people who use smaller plates eat as much as 50 percent less than they would if they filled up larger plates. Use an appetizer plate and stop once you’ve finished it to let your stomach signal your brain that it’s full. Chances are you won’t need to make a second round.

4. Moderate your alcohol intake. Just because you’re on a diet doesn’t mean you need to forgo alcohol altogether—just make smart choices. Instead of a sugar-laden libation such as a margarita or daiquiri, which can add up to somewhere between 500 and 800 calories (a small meal in itself), opt for a glass of white wine, a light beer or a light-colored alcohol with soda water as a mixer.

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Foods for Battling Belly Fat

If you’ve been struggling to eliminate unsightly belly fat, you’re not the only one. This trouble area is a common complaint among members of our medical weight loss centers. The good news is that, in addition to eating right and exercising, there are certain foods you can eat that will help reduce the bacteria in your stomach, which will then promote healthy digestion, reduce bloating and rev your metabolism. Read on for a few of these belly blasting foods.

Avocado. The healthy fats in avocado, omega 3s and 6s, give us loads of energy and regulate our blood glucose levels so we don’t experience spikes and crashes. Their protein content coupled with the monounsaturated fat they boast make avocados are very hunger-satiating. Plus, they contain protein and are packed with vitamins B, B6, C, K and E.

Onions. Onions are a prebiotic vegetable, which means they feed the healthy bacteria in our stomach. Onions produces butyrate, which increases your fat burn and improves insulin sensitivity. They are also loaded with polyphenols and contain chromium, which helps regulate blood sugar levels.

Asparagus and Artichokes. These two delicious greens are prebiotic vegetables that produce acetate, which boosts fat burning in our cells by helping to reduce inflammation. They are also packed with a diverse array of important nutrients that help our systems function properly.

Sauerkraut. We can see the face you may be making right now, but fermented foods such as sauerkraut are an excellent source of probiotics, the good bacteria that reduces bloat and promotes healthy digestion.

Leafy greens. Kale, spinach, collards, dandelion greens and bok choy are all packed with fiber, which boosts healthy digestion and makes our stomachs feel fuller longer. They are also low in calories and carbs, making them a favorite among members of our medical weight loss centers. In addition, all of these green leafy vegetables improve the diversity of healthy organisms in our stomach and are loaded with important antioxidants, vitamins and minerals—they are literally nutritional powerhouses.

image: health.msn.co.nz

Salmon and Chive Scramble

If you’re a member of one of our weight loss centers, then you’re probably following a low-carb diet as you strive to lose weight. You also have probably learned that breakfast is the most important meal of the day—and one you should never skip. The recipe below makes for a perfect breakfast or a delicious meal any time of the day—this Salmon and Chive Scramble is packed with flavor and many nutrients that are essential for a healthy body that functions properly.

Eggs are an excellent source of high-quality, lean protein, which keeps us energized and feeling fuller longer. Our bodies need lean protein to increase lean muscle mass—the greater our muscle mass, the more calories we burn in everyday activities. Eggs are also packed with choline, which aids in brain function, and the antioxidants lutein and zeaxanthin, which promote healthy eyesight.

Salmon is a favorite among members of our weight loss centers and is considered a super food by many nutrition experts. It is another excellent source of high-quality protein, and is packed with vitamins and minerals, including vitamin B12, potassium and selenium. Salmon also boasts significant omega-3 fatty acids, which promote healthy brain function, cardiovascular health and can elevate our moods. Chives contain many notable flavonoid antioxidants, plant fiber, vitamins and minerals, including vitamins A, C, K and several B-complex. They are also rich in folates and some essential minerals such as zinc, copper, iron, calcium and manganese.

Ingredients
4eggs
1 tbsp extra virgin olive oil
2 tbsp chives
1 tbsp heavy cream
One small onion, chopped
4 ounces smoked salmon, sliced

Heat the extra virgin olive oil in a skillet while you beat the eggs, chives and cream. Add the onions to the skillet and sauté them until golden brown. Add the egg mixture and cook until almost set, then stir in the salmon and cook to your liking. Top off the scramble with more chives. Makes 4 servings.

image: opensourcefood.com

Ginger Mango Halibut

One of the best ways to have success with diets and easy weight loss programs is to follow a low-carb diet. This delicious recipe for Ginger Cilantro Halibut is perfect for when you’re trying to lose weight or maintain your results. The ginger gives it s refreshing taste that makes it perfect for the warmer months. Try it for lunch or dinner—it’s so tasty, the whole family will love it!

Our weight loss doctor recommends incorporating sources of lean protein into your diet when you’re following one of our easy weight loss programs. Halibut is an excellent choice because it’s loaded with nutrients, including omega-3 fatty acids, which help satiate our appetites and reduces inflammation, while yielding an array of cardiovascular benefits. In addition, halibut is a great source of vitamins B6 and B12, folic acid and magnesium. Ginger promotes healthy digestion and the spices in this recipe pack some serious antioxidant power. Mangoes are rich in prebiotic dietary fiber, which also helps fill us up, and are an excellent course of vitamins E, B6 and C, and important poly-phenolic flavonoid antioxidant compounds such as beta-carotene, alpha-carotene, andbeta-cryptoxanthin. Mangoes also contain trace minerals, including copper.

Ingredients
1 pound halibut filets
2 tbsps of Extra Virgin olive oil
Himalayan Sea salt
Freshly ground pepper

Season both sides of the fish filets with the Himalayan sea salt and freshly ground pepper. Heat the extra virgin olive oil on medium. When it’s hot, place the filets and sear for three to four minutes per side.

Ginger Mango Salsa
2 mangoes, peeled and diced
½ cup scallions, diced
1 tbsp fresh grated ginger
2 garlic cloves, minced
½ red bell pepper, dices
Juice from one lime
1/2 a bunch of cilantro, diced

Combine the salsa contents in a bowl and mix well. Top the halibut with it and serve. Makes two servings. 

image: foodily.com

3 Killer Tips for Spring Weight Loss

It’s that time of year—summer is on the horizon and people across the nation are worrying about squeezing into their warm weather wardrobes, fitting into their bathing suits and getting through all those outdoor barbecues and parties without tipping the scale. Weight loss products and gym memberships are in demand this time of year as people strive to lose weight and get in shape so they can enjoy their summer to the fullest.

While many people subscribe to strict diets in an attempt to reach their goal weight, we recommend overhauling your lifestyle instead of depriving yourself. In addition to eating healthy and exercising regularly, there are some simple strategies you can use to achieve your goals and enjoy long lasting results.

1. Fill half your plate with produce. It’s essential to eat nutrient-rich foods such as fruits and vegetables when you’re dieting so that your body gets what it needs to function properly. Another great thing about fruits and veggies is that they’re loaded with fiber, which keeps you feeling full longer and promotes healthy digestion. Try to incorporate fruits and veggies with each meal, whether it’s starting with a salad or soup, eating vegetable as your side dish or having fruit for dessert.

2. Commit to regular mealtimes. Even when you use weight loss products to stave off your appetite, you should never skip meals and should eat at regular times throughout the day. This will help you avoid those hunger pangs that can often times lead to overeating and can slow down your metabolism.

3. Opt for single serving sizes. Many studies show that single serving packages help with weight loss. It gives dieters an easy way to keep their portion sizes in check—while you can eat mindlessly when you open a full-size box of bag of something, you’ll be less apt to overeat when you finish your single size serving and have to open another to eat more.

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3 Reasons to go Low-Carb

While low-carb diets have been subject to controversy over the years, there are many proven benefits to a diet that’s low in simple carbs and high in protein. Myriad studies have been conducted by medical weight loss centers and research facilities across the globe, with low-carb diets topping the list when it comes to benefits.  

Read on for three proven health benefits of a low-carb diet.

1. Low-carb diets satiate your appetite. One of the most difficult parts of dieting is the hunger many experience. When you follow a low-carb, high-protein diet, you’ll experience a decrease in appetite, and as a result, consume less calories. Simple carbs tend to cause blood sugar spikes and crashes, while foods rich in protein satiate hunger for hours on end and take longer to digest, which makes us feel fuller for longer periods of time.
   
2. You lose more belly fat. Low-carb diets are very effective at reducing belly fat. Our bodies store fat in different spots in our bodies—belly fat is one of the most dangerous types we can have. If it’s visceral fat, it tends to lodge around our delicate organs, which can cause inflammation and insulin resistance, and is believed to cause serious metabolic issues.
   
3. A low-carb diet increases weight loss. One of the reasons so many medical weight loss centers promote low-carb diets is that they are so effective. Research shows that those on a low-carb diet lose weight faster and with more permanent results. A low-carb diet helps reduce water retention and lower insulin levels so that the kidneys shed excess sodium and expedite the weight loss process.

The most important thing is to look at cutting carbs as a lifestyle, rather than as a diet. While it’s okay to add healthier carbs after time and reaching your goal weight, focusing on a protein-rich diet for the long haul is the best way to stay healthy and keep the weight off for the long haul.

image: sixbluepetals.wordpress.com

6 Reasons to Eat More Spinach

Whether you’re following a strict low-carb diet or using medical diet pills to lose weight, we always recommend a diet rich in high-fiber vegetables, especially the green leafy kind. Dark green veggies are essential to bone health, skin and hair, and spinach itself can help lower blood pressure, improve blood glucose control in diabetics, and helps stave off chronic illnesses and diseases, including some forms of cancer.

Read on for six reasons to increase your consumption of spinach.

1. Spinach alkalizes the body. Spinach contains a host of trace minerals that can help balance an acidic diet. A highly acidic diet drains our energy and increases our risk of obesity and other heath issues.

2. Potassium. Spinach is an excellent source of dietary potassium, which is recommended for those suffering from high blood pressure to negate the effects of sodium. When we lack potassium, we tend to experience water retention, making us feel heavier and more lethargic.

3. Fiber. Spinach’s high fiber and water content promotes healthy digestion and helps us feel fuller longer—it can suppress the appetite almost as well as medical diet pills!

4. Eyesight. The carotenoids in spinach, such as lutein and zeaxanthin, promote eye health and protect against eye diseases such as cataracts and macular degeneration. In addition, spinach’s high content of vitamin A aids in the preservation of the cornea.

5. Omega 3 fatty acids. Spinach is a good source of omega 3 fatty acids, which helps satiate hunger and elevates our mood. The healthy fats are essential for cardiovascular health, as they lower LDL cholesterol levels, decrease levels of unhealthy fats aka triglycerides in the blood, reduce inflammation and help to lower blood pressure.

6. Bone strength. Spinach is packed with nearly twice our daily requirement of vitamin K, as well as calcium and magnesium, all of which help us build healthy bones.

image: bakingdom.com

Cool Weight Loss Tips

While weight loss requires much discipline and planning, there are always tips to make the process easier and more efficient. We polled members of our medical weight loss clinics to find out some of their most effective methods for achieving success with easy weight loss programs. Read on for some inspiration and tips for making dieting easier.

1. 1. Time it. Instead of browsing the aisles of the grocery store and wandering into dangerous territory, give yourself a time limit. Have your list ready and allocate a minimum amount of time—just enough to get your items and get out of the there. You’ll be less likely to wander into the junk food or processed foods sections.

2. Don’t skip. The worst thing you can do when you’re dieting is skip meals. Our bodies go into starvation mode when we go for too long without eating—this is not good, as your body will actually store fat. This slows down your metabolism and decreases your overall calorie burn.

3. Only use healthy cooking methods. Squash the urge to fry your dinner and instead only cook using healthy techniques such as steaming, roasting, baking, braising, poaching and broiling.

4. Slow it down. Many of use eat way too fast, which ultimately results in overeating and blowing it with even the best easy weight loss programs. Your stomach needs a good 20 minutes to signal your brain that it’s full, so give it what it needs. Slow down, don’t gulp and savor the meal.

5. Fill up on liquids. Many members of our medical weight loss clinics opt to start their meals with a low-sodium soup—research shows that those who eat soup at the beginning of their meal consume less calories overall throughout the meal. Another good option is to drink natural smoothies made with fresh, whole fruits and vegetables.

image: designerzcentral.com

5 Weight Loss Foods

Easy weight loss programs are supposed to be exactly that—easy, effortless and simple. Weight loss is really just a matter of the most basic math—eat fewer calories than you burn and you will shed pounds. Yet there are tricks to making the process even easier, and one of them is choosing the right foods.

Much research shows that certain foods help you lose weight, due to their protein or fiber content, which ultimately slows down digestion, staves off cravings and satiates hunger for hours on end. Whether you use weight loss products, follow a low-carb diet or both, below are some foods that can help you kick up your weight loss efforts.

Eggs. Nothing starts your day off better than a protein-rich breakfast—and eggs make the perfect first meal of the morning. The protein content in eggs can help you feel fuller throughout your entire day, and therefore, make you less likely to snack mindlessly.

Soup. Research shows that starting a meal with a cup of broth-based soup will fill you so that you eat less at the entire meal. However, stay away from cream-based soup or those that include butter.

Coconut Milk. According to a myriad of studies, the medium-chain fatty acids in coconut milk may speed up your metabolism and promote weight loss. However, read the labels carefully—you want to choose the unsweetened, lower-calorie varieties to enjoy the maximum weight loss benefits.

Apples. Apples are packed with fiber and can satisfy a sweet tooth as well as any weight loss products designed to satiate a sugar craving. Studies shows that whole fruits have significantly more benefits than juice or sauce, as they contain more fiber—so eat the real deal whenever you can.

Beans. Beans are an excellent source of protein and fiber, which makes them slower to digest. Plus, they’re packed with nutrients that are essential for a healthy body, yet are low in calories and fat, making them ideal for easy weight loss programs.

image: mexconnect.com 

Tips for Getting Your Greens in

Increasing your vegetable consumption is essential for successful weight loss programs. However, we understand that not everyone likes vegetables—in fact, many members of our medical weight loss clinics complain that it’s very difficult to incorporate more veggies into their diet. Since greens are such a fundamental part of healthy weight loss, we’re sharing some tips for increasing your intake in delicious and creative ways.

At our medical weight loss clinics, we recommend that our members strive to eat between eight to10 servings of fruits and vegetables per day. Try some of the tips below for reaching that goal.

Start at breakfast. Since it’s the most important meals of the day, breakfast is an ideal time to get your greens in. Make your omelet or scramble more interesting with an array of your favorite veggies—they’ll increase your nutrient and antioxidant intake while adding flavor, crunch and texture. You’ve got so many great options to try—from spinach, mushrooms and tomatoes to onions, peppers and avocados.

Toss veggies into your soup or casserole. One of the best ways to enjoy your greens is to add them into your soup or one of your favorite low-carb casseroles. You’ll learn to love the taste of carrots, beans, tomatoes, peas, onions and whatever else you want to throw in when they’re in the mix with other foods.

Puree your greens. If the taste of greens makes it difficult for you to really go the distance with your diet, try pureeing some healthy greens like spinach or kale and mixing them into ground beef and turkey recipes, such as hamburgers and low-carb meatloaf. Juice it up. When you’re working one of our weight loss programs, it’s an ideal time to jump on the juicing bandwagon. Use a juicer or powerful blender to create tasty concoctions with a base of apple or pear juice to disguise some of the “veggie” tastes and make it easier to up your intake.

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