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.

Save Money and Shed Pounds

Brown Bagging It Save money and shed pounds.


When it comes to brown bag lunches, most adults probably think of schoolchildren. But taking advantage of the opportunity to bring your own lunch to work can be beneficial in numerous ways.

Instead of leaving the office for a bite to eat, you can save money and avoid empty calories. The key to getting the most of a brown bag lunch is making sure you have the proper foods to give you the energy you need. A meal with a small portion of low-fat protein and small amounts of healthy fats will keep you fuller longer.

“The combination of protein and fiber from whole grains, beans, nuts, vegetables and/or fruit will give you the most satisfying and nutritious combination of foods that will keep you feeling full until dinner,” says Connie Diekman, president of the American Dietetic Association.

Portion control is another one of the benefits of brown bagging it. Fast food places often provide oversized portions full of empty calories. By creating your own meal, you can develop a reasonable portion of nutritious food.

Brown bagging it doesn’t sentence you to a life of peanut butter and jelly sandwiches. Make the most of your meal. Instead of the same old ham and cheese sandwich, consider boiling some eggs for protein and having a healthy tuna salad, bringing in last night’s leftovers, or keeping a small bag of carrots in the office refrigerator for a quick snack.

If you don't mind sandwiches, kick it up a few notches with new condiments and vegetables. Consider wrapping your sandwich in lettuce leaves to cut the carbohydrates.

To make sure you don't break the bank, plan out your grocery shopping for the workweek. Make a list of all of the ingredients you need to create your lunches and stay on budget. Doing so can keep you and your wallet satisfied. Brown bagging it is the perfect way to stick to a weight loss plan or maintain your weight.

Boost your day with a healthy start

Breakfast is the most important meal of the day, yet many Americans reach for carbohydrate-loaded pastries and breads or skip breakfast altogether. Instead of lying in bed, hitting the snooze button for 15 minutes, get up and make yourself a nutritious morning meal to get your day going. Consider these morning boosts.

banana
Protein: Adding protein to your morning routine keeps you fuller longer. Try an egg white omelet with low-fat cheese and your favorite vegetables for a nutritious meal to start the day. If you’re more of a grab and go person in the morning, enjoy a slice of cheese or string cheese instead of a bagel and cream cheese. You’ll get a serving of calcium and protein without the unnecessary carbs. Adding natural peanut butter to celery or apple slices instead of toast also is a healthy swap. A handful of almonds is packed with good fats, protein, and calcium. Other protein-rich options include Medi-Weightloss Clinics® 100-Calorie Protein Bars and Whey Protein Shakes.

Fruits and Vegetables: Morning is the perfect time to get a jump on your daily recommended amount of fruits and vegetables. Add fresh berries to low-fat or Greek yogurt for a boost of antioxidants and other essential nutrients. Eat a banana with peanut or almond butter for a boost of protein and healthy fats.

Starting your day right is all about making the right food choices. Stay away from empty calories like danishes, doughnuts, and muffins that will only spike your sugar, putting you in danger of crashing midmorning. Make breakfast count and stick to fruits, vegetables, and lean proteins.

The roles we play seem to be ever expanding with increasingly busy lives and task lists that run off the page.

Balance your diet

We know that how we treat our bodies is directly related to our health but our focus typically lands on one phrase, "I want to lose weight." Achieving a healthy weight is certainly a worthy goal, but how we get there is just as important. Being exceedingly strict with diet and intense with exercise can be just as harmful to our bodies as consuming tons of empty calories and leading a sedentary life. Striving for balance in diet and exercise is a bigger goal than weight loss alone. Moving balance to the top of the task list can really make a positive impact on accomplishing the rest.

Balancing the components of weight loss is similar to creating balance in our lives. We have to juggle family, friends, work, and our personal agenda to create a happy and healthy environment. If one falters, typically the balance is off and we pay the consequences. In weight loss, we know that nutrition and fitness are key players. Losing weight occurs when the body is in negative energy balance. Negative energy balance is achieved by creating an environment where your body is forced to use stored energy or fat for daily functioning or activity. Negative energy balance occurs when you burn more calories than you take in and the deficit is taken from storage. Burning calories from exercise and/or consuming less calories is the manner in which this can be accomplished.

While decreasing caloric intake is a simple, well-known concept, the way we approach this reduction is important to our health and weight loss success. Until recently, there were the classic strategies for creating calorie deficits. Some people overdo it at the gym to burn as many calories as possible, while others attempt to severely restrict their caloric intake. If weight loss is your only goal, then these may work. However, from a well-being perspective, weight loss is only part of the picture. Keeping the weight off, enjoying the food you eat, understanding your body and health, and feeling good about yourself also are goals. So by including a variety of fruits, vegetables, and whole-grain items in your diet in a calorie range that is appropriate and sustainable, you can enjoy your food and have the energy to exercise, which is equally important. Without a balance in food, you will not be prepared for the workout necessary to maintain or gain lean body mass, which is critical for weight maintenance.

Even though this nuanced approach is becoming more recognized, the most often forgotten element in this balancing equation is rest. Rest is a crucial component to successful weight loss and weight management. Rest is our recovery time, and it's what makes the other components possible. Rest refers to more than taking a day off from working out, though. It is about obtaining adequate, quality sleep, too. Sleeping is when the body recovers, repairs, and remodels itself so that you are ready to go in the morning. It allows us to be alert, make conscious decisions, use critical thinking skills, utilize nutrients efficiently, and have the energy we need to be active. While there is a debate about whether exercise or diet is more important in losing weight, it fails to take into account the need for sleep. Unless you are a robot, eating a balanced diet and exercising regularly is almost impossible to accomplish without sleep. Sleep deprivation has been implicated in obesity, impacting hunger, satiation, increased stress hormone levels, nutrient utilization, and growth. Sleeping more will not make you lose weight, but it will better enable you to balance nutrition and exercise within your life.

Steps to Balance:

Make time for sleep. There are a million excuses not to get the appropriate amount of sleep and a lot of them are legitimate, but you have to make this a priority. Being tired can make you hungrier, hinder your ability to make good food choices, and leave you with no energy for workouts.
Eat the most nutrient-dense fruits, vegetables, legumes, beans, lean meats, and whole grains you can find, and try to adhere to a calorie range that is appropriate for your body type and activity level.
Include cardiovascular exercise and resistance training on most days of the week. You want to burn calories, but also increase lean body mass to keep your calorie burning capability on fire.
Remain positive. Balance is important in every aspect of life. Do not beat yourself up if you falter, because keeping a good balance means accounting for the ebb and flow of everyday life.

Don't let your healthy habits slide

Avoid Binge Eating
Many people are diligent about sticking to their exercise routine and healthy eating habits during the workweek, but by the time the weekend rolls around, these values seem to go out the window. It is not uncommon for people to binge on the weekend to relax and unwind, but eating unhealthy foods during this time frame can undo all of the progress gained throughout the week.

According to Cedric Bryant, chief exercise physiologist for the American Council on Exercise, "People tend to think of the weekend as their time to relax and recover from the hectic workweek. What they should do is really try to make an effort to become more active in their daily pursuits over the weekend days."

A study published in an issue of Obesity Research in 2003 found that calorie intake dramatically increases between Friday and Sunday. Americans between the ages of 19 and 50 consumed an average of 115 more calories per day during the weekend compared with the workweek.

Although the temptation to binge on snacks can be hard to combat, there are ways that you can stave off these urges and live healthier on the weekends.

Start each day with a large breakfast. Eating a nutritious meal in the morning before you head out can help you maintain your appetite throughout the day. It is just as important to get a running start with a hearty breakfast on the weekend as it is during the week.
Portion control is a must. Many people prefer to save up for a big meal out on the town, but experts encourage healthy snacking throughout the day to curb appetite and prevent overeating. Fruits and vegetables are ideal snacks that can provide you with the energy you need during the weekend. Read: Portion Distortion
Steer clear of excess alcohol intake. Although it may be tempting, cutting back on alcoholic beverages can save you hundreds of calories over the weekend.
Replace unhealthy beverages with more nutritious choices. Instead of opting for sugary soda when dining out, order water. If you choose water with every meal, you'll also cut your daily caloric intake.
Taking just a few of these habits to heart can help you maintain a healthy diet over the weekend