Getting back to the gym

Whenever you’re trying to have success with easy weight loss programs, physical activity can significantly boost and expedite the process. If the physician at your medical weight loss clinic okays it but you haven’t been to the gym in years, getting back in there can be intimidating. However, all you really need to do is devise a safe and effective workout program that will give you the confidence to hit the gym, no matter how long it’s been.

Stretch. Hit the stretching area of the gym before you do anything else. A stretching warm-up is important for preventing injury and will give you time to check out where all the equipment is. Do a series of stretches that target your major muscle groups, such as your quads, calves, shoulders and upper back. You will also benefit from doing some neck rolls going in each direction.

Warm up with cardio. Hit your favorite cardio equipment for a 10 to 15 warmup to get your heart pumping. Make sure to check with the physician at your medical weight loss clinic to determine which equipment is safe for you to use. Start at a steady pace, but after a few weeks, start incorporating intervals to get the most out of your session. This will increase your metabolism and boost caloric burn. Try the treadmill, elliptical machines, Stairmasters, rowing machines and exercise bicycles—but don’t just stick to one, switch it up every time you work out.

Strength training. Once you’re warmed up, this is a great time to do some strength training. Hit the free weights or your favorite machines and get some high-intensity reps in. Try some dead lifts, bicep curls, bench dips, leg and chest presses, and work with some resistance bands—just get in there and get moving.

More cardio. After strength training, go back to the cardio room to do some intervals, building up the intensity and duration over time. Cardio workouts burn calories and boost your energy, which helps you reach your goals with easy weight loss programs.

Cool down. Once you’ve completed a strong cardio session, do some stretches to cool down. This helps reduce soreness and assists with muscle recovery, while giving you some time to relax after your killer workout. 

3 Surprising Weight Loss Foods

If winter weight has you down and your New Year’s resolutions flew right out the window, then it’s time to re-focus and find new ways to make weight loss more manageable. Often times, it helps to have some tricks up your sleeves to improve your chance of success with medical weight loss programs. A common one is to transform your refrigerator into an arsenal of healthy foods that help you burn fat. Fill it with weight loss products, fruits and veggies, and foods that lower the glycemic index and raise your metabolic rate. Read on for three unique but excellent choices.

1. Watercress. Watercress is an often forgotten about leafy green vegetable. A close relative of arugula, cabbage and mustard greens, watercress is extremely versatile—it can be served as a salad green, steamed, or used in soups and sandwiches. It yields a tasty, peppery flavor and is loaded with an array of powerful antioxidants and important phytonutrients that help detox our systems while boosting energy. It’s an excellent source of zinc, manganese and vitamins A, B, C and K.

2. Coconut Milk. Coconut milk is rich in medium-chain fatty acids (MCFA), specifically lauric acid, that have been found to raise our metabolic rates and promote weight loss. While it should be consumed in moderation, coconut milk is a great alternative for those on medical weight loss programs because of its high fiber content. It also boasts a bevy of essential vitamins such as C, E, B1, B3, B5 and B6, as well as minerals including calcium, iron, sodium, selenium, magnesium and phosphorous. In addition, it is lactose-free so is a good choice for vegans and those who are lactose intolerant.

3. Cactus Pears. Also known as “prickly pears,” these delicious fruits are loaded with antioxidants that yield anti-inflammatory benefits. They are low-calorie and free of saturated fats and cholesterol, and have a high fiber content that fills us up as well as many of the top weight loss products on the market. Cactus pears are delicious eaten raw, grilled, roasted or broiled and also produce delicious juice.

image: healthyeating.sfgate.com

3 Reasons to Eat Soup

It’s wintertime and while most parts of the country are feeling the cold, it feels like summer in Southern California. But that does not mean you should pass on eating soup—even though it’s traditionally thought of as a food for the cold season, soup has so many benefits, you should incorporate it into your diet all year long—especially when you’re striving for success with weight loss programs.

If you’re wondering why our medical weight loss clinics promote eating soup, read on for three excellent reasons to add it into your meal plan.

1. It satiates. Soup can be very filling and help you stay on course with weight loss programs and diets. Studies show that when dieters start their meal with soup, they consume significantly less calories throughout the entire meal than those who don’t. It fills you up with typically less calories than other foods, so it’s a great way to prevent overeating and taking in too many calories from the other foods that make up the meal.
   
   
2. It’s easy to prepare. All you need is a light broth, pan, knife and cutting board to make most soups and they typically take very little time to prepare. In addition, they’re quick, convenient and require little cleanup.
   
   
3. It’s an excellent way to get your veggies. When you’re trying to lose weight, it’s important to eat lots of vegetables for their nutrients and fiber content, which helps you stay fuller longer and promotes healthy digestion. To switch it up from eating raw vegetables, you can toss your favorites into soup. Anything can taste good in soup—from traditional choices such as beans, carrots and leeks to corn, peas, zucchini and potatoes. You can even add the chopped leafy vegetables our medical weight loss clinics promote getting into your diet, such as spinach and kale.

image: latinfood.about.com

Sauteed Spinach— Recipes for a low carb diet

To have success with weight loss programs, it’s essential to follow a diet that’s nutrient-rich yet low in carbs, calories and unhealthy fats. If you prepare recipes for a low carb diet using fresh whole foods that are packed with the essential vitamins and minerals our bodies need to function properly, you’ll lose weight quickly while improving your health.

Vegetables make excellent ingredients for recipes for a low carb diet—and fresh spinach is the perfect example. This green leafy vegetable is packed with omega 3 fatty acids, aka “healthy fats,” and antioxidants such as carotenoids, which boosts eye health, and other nutrients with anti-inflammatory properties. Spinach has a high vitamin K content and is an excellent source of calcium and magnesium, all of which helps build strong bones. In addition, the minerals in spinach can alkalize the body to offset the effects of a highly acidic diet.

The other reason why spinach is such a popular choice for those following diets or weight loss programs is that it’s easy to prepare. It can taste absolutely delicious with just a squeeze of lemon and a little garlic. Add a few more ingredients like we suggest in the recipe below and throw in some of your own favorite seasonings.

Ingredients

20 ounces fresh spinach
2 tbs extra virgin olive oil
4 cloves garlic, thinly sliced
1 tablespoon lemon juice
A few slices of lemon
1/4 cup onion, chopped
¼ cup mushrooms, sliced
Himalayan sea salt to taste
Freshly ground pepper to taste

Use the extra virgin olive oil to saute the onion, mushrooms and garlic over medium heat until it browns lightly. Add the spinach and toss it with the veggies until coated. Continue to toss the mixture and cook for 4 to 5 minutes or until it starts to wilt. Remove from the heat and add lemon juice, salt and freshly ground pepper. 

3 Tips for Keeping Alcohol in Check

Many members of our medical weight loss centers visit us after a weekend of alcohol-induced bingeing wondering how they can undo the damage and not do the same thing when the next Friday rolls around. It’s a common issue that holds many individuals back from seeing results from easy weight loss programs.

Alcohol contains empty calories and diminishes willpower, causing many to indulge in fattening foods after a night of cocktails. While it’s best to avoid alcohol altogether, we understand that it’s not the most realistic choice for many. Instead of giving up on diets and easy weight loss programs altogether, here are a few tips for keeping alcohol and the effects it has on your waistline in check.

1. Don’t drink on an empty stomach. This is essential for so many reasons. When we drink on an empty stomach, alcohol is absorbed fast; you’ll feel the effects quickly and may get too tipsy by the end of the night. Instead, eat some lean protein before a night out on the town—it digests slower than other foods and will keep you from getting too drunk. Plus, your stomach will stay fuller longer and you will be less apt to binge on the empty calories on most bars menus.

2. Skinny your drink order. Instead of ordering a drink made with sugary mixers that contribute to an awful hangover, opt for non-sweetened, low-calorie mixers and low carb drinks. If you prefer beer, make sure to choose a low carb option, as a regular beer can pack around 10 grams.

3. Alternate water. At our medical medical weight loss centers, we promote proper hydration because it helps flush out the toxins in our body. It’s even more important to drink enough water when you’re consuming alcohol, to prevent hydration and keep flushing the toxins. Order a glass of water with lemon with every alcoholic drink. This will slow down your rising blood alcohol level and fill you up as well—you may end up drinking less than half of what you would consume when you’re not drinking water.

image: myhealthguide.com

5 Tips for Weight Loss Resolutions

The majority of us have all made a New Year’s resolution to lose weight at one time or another.  If this year’s resolution is to adopt one of the excellent diets or weight loss programs we recommend so you can achieve your weight loss goals, you’re going to need some strategies.

Read on for some tips shared by members of our medical weight loss clinics.

Be Realistic. This is one of the most important tips for achieving success with any diets or weight loss programs. When you establish an unattainable goal, you are only setting yourself up for failure. Don’t strive to lose a ridiculous amount of weight or to eliminate your favorite food for life. Instead, set small, manageable goals for changing unhealthy habits.

Log Your Progress. Write down your goals and keep a log so that you track each success, no matter how small. It’s actually better to break down your goals into smaller ones, such as “Lose five pounds by February 10” instead of a generic “Lose 40 pounds.”

Log Your Intake. Keeping a food diary helps many members of our medical weight loss clinics stay on track. Write down everything you consume and count the calories if that helps you. Don’t forget about beverages, condiments and sauces. When you see how much you’re consuming, you’ll be able to pull back in ways that you may not even notice.

Create Rewards. Develop a reward system for each goal met—just try to stay away from any food rewards. Celebrate your efforts with a movie, a new pair of jeans or workout apparel to help your stay motivated but encouraged by your results.

Stick it out. Studies show that it takes 21 days to adopt a new habit or get over an unhealthy one. Make sure to give new habits more than enough time to develop!

image: fitnessrxwomen.com

3 Tips for Mastering Holiday Parties

image: shannonevents.com

If you’re not trying to look like Santa Clause this holiday season, then you should adopt a strategy for making it through holiday parties and festivities. While it may be tempting to forget about the diets or weight loss programs you’ve been following, straying completely can set you back a significant amount once the holidays are over. Instead, try a few of the following tips for enjoying yourself at holiday parties without going too far overboard.

1. Keep the pre-party sampling to a minimum. Whether you’re hosting the party or just bringing a dish, don’t get carried away with sampling the goods. You can easily consume hundreds of calories that will send the post-party calorie tally through the roof. Don’t cook or prepare food on an empty stomach—have a balanced snack beforehand that includes hunger-satiating fiber or lean protein. Or if you’re on the go and picking up goods at a bakery or specialty grocery store, have weight loss products on hand, such as Control Crisps or a protein bar to stave off hunger and make it easier to pass on the sampling.

2. Don’t sample freely. If you’re cooking or already at a party, don’t sample from the buffet—this can spell disaster for even the best weight loss programs. If you’re dying to taste something, put it on a plate. When you grab appetizers or hors d’oeuvres without putting them on a plate, you’re going to lose track of how much you’re eating and ultimately overindulge.

3. Navigate carefully. While the buffet table, bar and passes appetizers can be hard to keep track of, if you do a once over and plan both your splurges and the healthy foods to fill up on, it will be easier to practice moderation. Fill the majority of your plate with veggies and lean protein, and select a few of your favorites to indulge in. If you’re already feeling hunger pangs before the party starts, try some weight loss products designed to reduce hunger and regulate blood sugar, such as Drizzles or Protein Chips.