Real Food for Real People

Real Food for Real People

The Medi-Weightloss  Program helps make your life easier, not more challenging.

fiber is good for you
With more than 60 percent of mothers working outside of the home, it's easy to see how dinnertime can be hectic and cooking anything, let alone something healthy, can be challenging. For many women, this is among the reasons it's hard to diet successfully. If you can barely find time to make food for your family, how can you find time to make “diet food” for yourself?

For a weight loss program to work, it needs to fit into your current lifestyle and make your life easier, not more challenging. That is one of the best features of the Medi-Weightloss Program. On the Medi-Weightloss Program, your shopping list and menu items are the same as your family’s. We supply you with numerous menu choices and recipes for the entire family that are easy to make and taste great. Not only do we teach healthy habits to help you improve your life, we also help educate your family on how to make healthy food choices.

All of the Medi-Weightloss Clinics Program’s recipes are on our Signature Patient Website, which patients can access from any computer. Just log on and you'll find a multitude of recipes, including slow-cooked pork tenderloin, crustless spinach quiche, and even pumpkin casserole. Medi-Weightloss understands that losing weight should be more than a short-term fix and has developed the tools and resources necessary for patients to not only lose the weight, but to maintain their weight loss and transition into a healthier lifestyle.

Keep Blood Sugar Levels in Check

3 dietary tips for diabetics

There's no getting around the fact that America is a sugar-obsessed nation, a problem that has led to countless health issues. Besides the obesity epidemic, diabetes is also the rise.

kiwi
Diabetics need to be especially careful about the sweets they consume because they can elevate their blood sugar levels. Here are some actions those looking to improve their overall well-being can take.

1. Learn to love stevia. It may be an artificial sweetener, but unlike others on the market, stevia is an all-natural product. Gathered from a shrub from the sunflower family, stevia can be used in place of sugar from one's morning cup of coffee to baking goods.

2. Count your carbohydrates. Both simple and complex carbohydrates are broken down into sugars, which means that eating a huge plate of pasta will have an enormous impact on your blood sugar level. Regulating your starch intake — especially from processed grains such as white flour and rice — will allow your body to better handle these types of foods.

3. Eat more high-fiber fruit. Apples, pears, blueberries, and kiwi are all tasty and good options for diabetics. Additionally, they tend to have a lower glycemic index (GI) and won't cause blood sugar levels to spike.

Healthy Football Snacks

4 simple snacks

The start of football season kicks off tailgating, Sunday barbecues, and fun with friends and family as you gather to cheer on your favorite players and teams. Football season also kicks off a season of eating nachos, hot wings, dips and more snacks that can expand your waistline and make you look like a linebacker. So we’re offering you some game-day alternatives that let you enjoy the excitement and the food.

Happy Trails - Skip the brownies, cookies and Chex® mix and offer party guests a healthy treat like Chocolate Berry Trail Mix. Or take it with you when you’re headed to a game-day celebration. You just need 1 piece Chocolate Sensations (available at a Medi-Weightloss® location near you), 1 Blueberry Pomegranate Bliss protein bar, and ¼ cup sliced almonds. Chop up the ingredients and mix together. This recipe is simple to double or triple.
Easy Guacamole - What’s a football party without the dip. Avocado is a healthy fat that can be enjoyed in moderation. Smash an avocado and mix in garlic, lemon juice, chopped cilantro, and jalapeños in a blender. Serve with veggies for dipping.
Turnip Fries - Surprise your guests with this healthier alternative to traditional French fries. You just need turnips, olive oil, and salt to make these baked fries. Preheat oven to 350 degrees F. Peel turnips and slice into 1/2" thick sticks. Coat turnips with salt and olive oil. Place parchment paper on a baking sheet and add turnips, baking for 25 minutes or until golden brown.
Low-Fat Cheese Platter - It’s not a party without a cheese platter. Create your own platter with low-fat cheddar, Swiss, brie, or Laughing Cow®. Add some apple slices to finish the plate.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program. Active Medi-Weightloss® patients should consult the experts at their location on whether the recipes are appropriate for their stage of the program.
 

A two-pronged approach is best

Calcium is necessary for building and maintaining strong bones and proper neurological function. Studies suggest that a diet rich in this essential mineral also may aid weight loss efforts. While you may think you're getting your fill, many Americans are calcium deficient and require a supplement.

broccoli
Vitamin supplements not only ensure adequate calcium, they often contain other vitamins and minerals that the body needs to absorb calcium. Medi-Weightloss Clinics® Calcium 4 Blend combines four calcium compounds — calcium carbonate, calcium citrate, calcium glycinate and tricalcium phosphate — with magnesium and vitamin D-3.

Regardless of whether you take a supplement, you should be sure to get calcium through your diet as well. Milk is the most well-known source of calcium. One cup of cow's milk contains 276 milligrams of the bone-building nutrient, which is about a third of the body's needs. Many non-dairy food sources are high in the mineral as well.

Nuts and seeds: These are an ideal high-calcium, protein-rich snack to get you through the day. Sesame seeds, Brazil nuts, and almonds are all high in calcium.
Broccoli: Four cups contain more calcium than a glass of milk.
Celery: Add peanut butter for a healthy, protein-packed snack.
Leafy green vegetables: Leafy green vegetables are super foods. They are loaded with antioxidants and essential vitamins and minerals. Spinach and collard greens contain about 250 milligrams of calcium per serving.
A diet rich in calcium in conjunction with a calcium supplement contributes to better overall health.

Study finds that dark chocolate, in moderation, is actually good for you.

chocolates

Do you ever feel guilty after indulging your cravings for chocolate? Well now you can kiss your remorse and regrets goodbye, as a recent study reveals that dark chocolate, when consumed in moderation, is actually good for you.

That's right, a report from the June 2011 issue of Physiology & Behavior suggests that dark chocolate not only helps slow down the effects of aging on your skin, but also promotes healthy heart and brain function and helps you see better. Plus, there's evidence that dark chocolate may be packed with cancer-fighting antioxidants as well. That's a whole lot of health crammed into a common taboo for those trying to lose weight.

Dark chocolate is full of flavanoids, which are naturally occurring plant compounds that may help keep skin tight and young looking. One flavanoid is flavanol, which seems to improve both visual and cognitive perceptions.

Of course, that isn't to say that you should make dark chocolate a dietary staple. While it may offer many health benefits, dark chocolate still contains a significant amount of fat and calories per serving. That's why it's important to enjoy this healthy little dessert in moderation.

To get the most from the experience, a two-ounce serving is recommended. That's slightly more than your average chocolate bar. However, indulging in chocolaty goodness on a regular basis will surely bring as many negative side effects as positive ones. That's why it's important to maintain a healthy diet and exercise routine.

Make sure that your dark chocolate gratification is only a complement to a healthy diet that emphasizes fruits, vegetables, whole grains, and lean proteins.

Most health experts agree that even the healthiest of diets need to be balanced with regular physical activity. The recommended amount for most individuals is approximately one hour of moderate exercise at least three to five times each week.

By combining a healthy diet with regular physical activity, you can make your own healthy weight loss plan that will leave you free to indulge in dark chocolate, at least every once in a while.

An easy way to eat better

If you have kids, you are probably all too familiar with the song, “all the colors of the rainbow -— red, orange, yellow, green, blue, indigo, and violet.” This is a great song to not only teach children their colors, but also to teach us all how to eat. We should aspire to eat something in each color group daily. Here’s why.



Red. You already know that an apple a day keeps the doctor away, but apparently so do strawberries, cherries, raspberries, watermelon, tomatoes, and beets. Red fruits and veggies are loaded with powerful, healthy antioxidants (lycopene and anthocyanins, to name a few). These antioxidants help keep our hearts healthy and our brain functioning.

Orange. How do carrots, apricots, cantaloupe, oranges, and squash get their color? It’s from the alpha and beta carotene, compounds the body converts into vitamin A. Vitamin A helps keep our eyes, bones, and immune system healthy.

Yellow. Lemons, bananas, corn, summer squash, and peppers are full of carotenoids, bioflavonoids, and vitamin C. Studies suggest that these bountiful nutrients will help your heart, vision, digestion, and immune system. Other yellow food benefits include maintenance of healthy skin, wound healing, and stronger bones and teeth.

Green. Kale, spinach, green beans, and broccoli are a good source of lutein and zeaxanthin, phytochemicals that help prevent age-related macular degeneration, the leading cause of blindness in the elderly.

Blue/Violet. Blue, purple, and even deep-red foods are full of anthocyanins and proanthocyanins, antioxidants associated with keeping the heart healthy and the brain functioning. Consider blackberries, blueberries, eggplant, plums, grapes, and purple cabbage.

This information is for educational purposes only. It is not intended to be an exhaustive examination of the subject matter nor a substitute for medical advice. Always consult your primary care physician or healthcare provider before beginning any diet or exercise program.

Active Medi-Weightloss® patients should consult the experts at their location on whether the foods mentioned are appropriate for their stage of the program.

The age old question is answered

Butter or Margarine
A common dilemma for patients is trying to decide which is better for their health. You may be thinking, “My grandmother uses butter and is still alive at 89 years old.” Although she may have cooked with butter, it does not mean that it is the best for your health. Your grandmother's portions were smaller and she did not have a fast food restaurant on every corner.

Butter contains more saturated fat than margarine, which has been linked to heart disease. A tablespoon of butter contains 7 grams of saturated fat per serving. Switching from butter to margarine may help to lower your cholesterol level, in turn reducing your risk for heart disease and atherosclerosis.

The American Heart Association recommends consuming less than 7 percent of your total calories from saturated fat for a 2,000-calorie diet to lower your risk for cardiovascular disease. In a recent study, adults that switched from butter to margarine had an 11 percent decrease in their cholesterol levels. The challenge is finding a trans-fat free spread that is low in saturated fat, tastes good and can be used in cooking and baking.

Unfortunately, the light versions of many brands are not good for baking. Promise™ Buttery Spread is a good choice because it contains omega-3 and omega-6 and only 1.5g of saturated fat and 0g of trans fat. This spread can be used for cooking and baking. Try different brands to determine which you like the best.

Omega-3 and omega-6 fatty acids are also known as essential polyunsaturated fats. They are beneficial in lowering your cholesterol levels and protecting your heart. Foods high in omega-3 fatty acids include salmon, canola oil, tuna and walnuts. Foods high in omega-6 fatty acids include safflower, sunflower and soybean oils. These types of polyunsaturated fats must be obtained from food sources and are needed by the body to function normally.