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.

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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.

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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.

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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.

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