Try eating more slowly if you’re looking to shed some pounds. When you eat too fast you can outpace your body’s normal hunger mechanisms that tell you when you are full. The more slowly an individual eats, the more the body is able to release hormones that suppress our hunger. So, eating a moderate […]
Why Eating Slowly Helps Decrease Your Weight Read More »
One of the more intriguing health benefits I’ve observed in my patients from decreasing carbohydrate intake (to 25-30% of daily calorie intake) and increasing protein (20-30 grams per meal 3 times per day) is the significant and fairly rapid body sculpting effect that occurs. Patients will often comment how quickly they seem to shrink in
Body Sculpting With Low Carb/High Protein Diets Read More »
As many as 100,000 cases of cancer could be prevented in the U.S. each year if Americans get rid of their excess body fat. The estimates suggest that heart disease, diabetes, and joint problems aren’t the only illnesses in which rampant obesity is causing havoc. A 2007 report from the American Institute for Cancer Research
Obesity Causes Up To 1/3 Of All Cancers Read More »
Just when you thought it was safe to escape the cold and cuddle up with your favorite snacks at the local movie theater, the people at the Center for Science in the Public Interest are popping the lid on movie theater popcorn’s calorie, fat, and salt content. A large popcorn packs the biggest punch, containing
Don't Be In The Dark When Eating At The Movie Theater Read More »
The holidays can be difficult for those that are taking the low carb approach. Socially involved holidays can be an exception to enjoy your favorite foods. The ham or turkey, green beans, and the acorn squash are the best options for a low calorie and low carb approach, but you can still enjoy your mashed potatoes and gravy on
Low-Carb Gravy for Turkey Day Read More »
For some families, Thanksgiving isn’t Thanksgiving without the cranberry sauce. Cranberries are high in vitamin C and have a tiny bit of calcium per 1/3 cup serving. Eaten raw, they are naturally low in carbohydrates and sugars. However, on Turkey day these berries are traditionally served as a sauce or a relish, with sugar as the
Enjoy the Cranberry Relish Read More »
Many of us have been in the circumstance where someone is pressing us to eat something we would rather not eat. We can be put on the spot to eat something (especially unhealthy high carbohydrate snacks) that we know we’d rather avoid, but the pressure can cause us to give in rather than being rude.
Do You Feel Pressured To Eat Food You Don't Want At A Party? Read More »
With Thanksgiving only days away, recipe planning and grocery shopping is at its peak. Before you head out this week with your grocery list, see if you can stock up on low carb alternatives to your favorite Thanksgiving dishes. A low carb plate alternative to a traditional plate can still be satisfying, such as stuffing, cranberry relish,
Sausage and Herb Stuffing Recipe Read More »
All vegetables are carbohydrates, but you’d be amazed to hear how much lower they are in carbohydrates than grain products. Root vegetables are excellent sources of vitamins, but some rank better than others in terms of calories, fiber and carbohydrate content. Turnip: 1 cup 46 calories 8g carb 2g fiber 5g sugar 1g protein *high in vitamin C,
Root Vegetables: How Do They Rate? Read More »
Food is an important emotional component in many of our lives. We have incorporated food through the ages for ceremonies involving life, death, religion and family. Because of this, it is important to not feel like the most important meals of your life are being excessively altered by your effort to eat in a more
Take The Bread Challenge Read More »
As previously posted, protein bars are a convenient way to supplement a meal or have after a workout. Protein shakes are another easy way to replace a meal, and today they fill grocery store shelves with similar benefits of protein bars as well. The good and the bad of common protein shakes are listed below: Muscle
What is a ‘Good’ Protein Shake? Read More »
Protein bars are an excellent way to supplement a meal and they are great for post-workout energy and to restore glycogen stores in your muscles. Due to confusing marketing and advertising, some bars appear ‘healthier’ when really they are horrible. Ideally I recommend a bar that is high in protein, low in carbohydrates and sugars,
What is a 'Good' Protein Bar? Read More »
We are social creatures. No matter what religion or nationality, food will always be present at a social event. With the upcoming fall and winter holidays, the pressure of foods at social events is inevitable. In order to prevent the weight gain, I recommend to my patients to follow a few pointers. 1. Have Fun.
Be Social Without the Food Read More »
Patients begin a weight loss program with us and want to ramp up the exercise immediately. Although I think it great that a person is wanting to get fit, a sudden increase in exercise can actually have negative effects. It may stimulate a person’s appetite, they may injure themselves or exhaust themselves. Depending on your
Start Your Exercise Today! Read More »
Stress occurs in our lives every day for different reasons. Each person deals with their stress differently. One common trend with patients trying to lose weight is that their stress outlet is eating food. This is the opposite direction of the healthy life they are trying to lead, but a hard habit to break. Follow
Using Food as a Stress Release Read More »
About 80% of my weight loss patients have a similar complaint, they feel a sense of hunger in the afternoon described as a “grumbling” of their stomach, a sense of weakness or even a shaky sensation as if they have low blood sugar. And I tell them all the same thing, “Your sense of hunger
You Really Don’t Need A Snack To Reduce Your Afternoon Hunger Read More »
The holidays are meant for family and friends to be together. For people trying to lose weight, a worry of the holidays is the Thanksgiving meal. I’ve outlined the calories of a traditional Thanksgiving meal. Keep in mind, this breakdown does not include going up for second servings. Thanksgiving Meal: Food Amt Cal Fat Carb Sugar Protein Turkey breast 6
Calories in Thanksgiving Meal Read More »
A 2004 study that followed mothers of chronically ill children showed that the stress of caregiving actually caused these women to age faster on a cellular level than did the mothers of healthy children who constituted the control group. When cells divide, the protective caps on the ends of the chromosomes, called telomeres, shorten slightly
How Stress Affects The Body Read More »
False. Fat and muscles are both composed of different types of cells in our bodies. Exercise drives muscle cells to grow larger. The energy used during exercise will make the fat cells shrink. And substantially increasing the size of your muscle cells helps to increase the amount of energy your muscle will burn off throughout
True or False? Exercise Turns Fat Into Muscle. Read More »
Sampling and cooking go hand in hand, yet the chef may consume an entire meal during their ‘taste testing’ before they actually serve their meals on a plate. Try to be conscious of the amount of food you are eating during the food preparation. Have a napkin or a plate nearby and place each item
Low Calorie/Carb Foods During the Holidays Read More »
Have you ever browsed the grocery isles seen that a product is labeled to be high in vitamin C? Generally it catches your eye and so you think it would be better for you, correct? However, this doesn’t necessarily mean you need to buy the product just because it is a ‘good source’ of vitamin
Vitamin C….Too Much Of A Good Thing Read More »
This recipe was recently served at a breakfast for our office. Everyone loved the dish because it was the main meal of a low carbohydrate pot luck for a staff meeting. Try this recipe for your family as it can easily be refrigerated and used the next day. Ingredients: 2 cups shredded cheddar cheese 2 cups shredded mozzarella
Low Carb Chile Rellenos Casserole Read More »
This recipe can be made once in preparation for the week. It is half the calories of an Egg McMuffin and half the price. Ingredients: 6 or 12 eggs 6 or 12 strips uncooked bacon 6 or 12 muffin tin (Optional) Avocado, tomato, cheese In a 6 or 12 muffin tin, curl an uncooked
Low Carb Egg McMuffins Read More »
Patients that I assist with weight loss are frequently disappointed that they may averaging only 1-2 pounds of decreased weight per week. They have a false sense of appropriate weight loss rates. I figure this is from the relentless false and misleading advertisements of most weight loss programs they’ve seen or read about. When a
How Fast Can I Expect To Lose Weight? Read More »
A major report by the Institute of Medicine confirms that bans on smoking in public places reduce the risk of heart attacks among nonsmokers. The report’s concluded that while heavier exposure to secondhand smoke is worse, there’s no safe level. It also cited evidence that even less than an hour’s exposure might be enough to
Public Smoking Bans Quickly Decrease Heart Attack Rates Read More »
Recently a friend of mine stated that he began living healthier and had given up on fast food restaurants. One of the reasons he quit eating fast food was because he heard they use ‘Grade F’ meat. Although I think it to be wonderful that he has found healthier food alternatives, we need to fully
What Is "Grade A" Meat? Read More »
This is my version of an old San Francisco favorite known as New Joe’s Special. This was a favorite of my father’s when he was stationed with the Navy in San Francisco. It’s one of the many dishes my parents have passed onto the kids in our family, and most of us still cook it
Recipe: New Joe's Special (Low Carb, Easy and Delicious) Read More »
BMI (Body Mass Index) is the international standard for gauging a person’s health. This number is simply calculated by taking your weight in kilograms divided by your height in meters. Google any ‘BMI calculator’ to find your Body Mass Index number today. However, do not assume your overall health is in jeopardy just because you
Don't Worry About Your Body Mass Index Read More »
Not necessarily. Juice bottles and cartons are promoting good health by sporting the words ‘immunity’ or ‘super food’ on labels. Many of them are loaded with other vitamins the diet is usually lacking, such as Vitamins A and E. But the diet could also receive these vitamins without the overload of sugar. A ‘pound of
Juice Is Good For Me, Right? Read More »
I found that one of the main reasons people don’t want to start a weight loss program is because they are afraid of trying and not actually losing weight and that they often don’t even know where to begin. My response is to avoid focus on losing weight because that is going to occur slowly
Reader's Question: It's So Overwhelming, Where Do I Start? Read More »
