Healthy Recipes for September

This week I thought it would be nice to pass along some easy to prepare healthy meals. When you find you are getting bored with your diet, feel like you don't know what to make for dinner, or just need some new ideas, it is always good to try new healthy recipes.

For those of you on the meal replacement plan I have listed a recipe to add some spice to your meal replacements. For those of you on the modified plan or calorie control food based plan, I have included a meal and snack recipe. I hope you enjoy the recipes and be sure to go to Mayoclinic.com (where I got the food recipes). They have great information on nutrition, health and wellness and of course, additional recipes. And if you have any healthy recipes you would like to add to the blog, we would love to hear about them.

MWL Tomato and Herb Soup

(Recipe developed by a participant at the Center for Medical Weight Loss)

Start with the Center for Medical Weight Loss Tomato Soup.  Add fresh basil and oregano to the mix. If you do not have your own herb garden, go to the farmer's market and purchase fresh herbs. For variety, try different herbs in the mixture.


Fruit Kabobs:
From the MayoClinic website: Mayoclinic.com


Ingredients
4 ounces low-fat, sugar-free lemon yogurt
1 teaspoon fresh lime juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
4 wooden skewers

Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover and refrigerate until needed. Thread 1 of each fruit onto the skewer. Repeat with the other skewers until the fruit is gone. Serve with the lemon lime dip.

Nutritional Analysis (per serving)
Serving size: 2 fruit kebabs

Calories 160
Cholesterol 4 mg
Protein 4 g
Sodium 45 mg
Carbohydrate 36 g
Fiber 4 g
Total fat 1 g
Saturated fat < 1 g
Monounsaturated fat trace



Chicken Strips with Honey Mustard Sauce
From the MayoClinic website: Mayoclinic.com

Ingredients
4 skinless, boneless chicken breasts, each 4 ounces and cut into 3 strips
1/4 cup fat-free milk
1/4 cup all-purpose (plain) flour
1/4 teaspoon salt
1/4 teaspoon cracked black pepper
2 tablespoons canola oil

For the dipping sauce
1/2 cup honey
1/4 cup Dijon mustard

Directions
In a large bowl, add the chicken strips. Pour milk over the chicken and mix to coat well. Place in a single layer on wax paper. In a small bowl, mix together the flour, salt and pepper. Sprinkle over the chicken strips, turning the chicken to coat evenly. Shake to remove excess.In a large, nonstick frying pan, heat the canola oil over medium-high heat. Place the chicken strips in an even layer in the pan. Saute, turning once on each side until golden brown, about 2 minutes. Remove and place on paper towels to drain.

To make the dipping sauce, combine the honey and Dijon mustard in a small bowl. Stir to mix evenly.

Nutritional Analysis (per serving)
Serving size: 3 chicken strips and 3 tablespoons sauce
Calories 380
Cholesterol 75 mg
Protein 30 g
Sodium 210 mg
Carbohydrate 42 g
Fiber 0 g
Total fat 10 g
Saturated fat 2 g
Monounsaturated fat 4 g

Keeping the Weight Off - Staying Motivated

Last evening we had our first support group for Fall 2010 at CMWL. We discussed ways to stay motivated and avoid relapses. Everyone at the group had stories of challenging times that they regained weight; and then shared great ideas on how they have stayed motivated and kept the weight off.  We made "I want to lose weight because....." cards to keep in our wallets for those days we feel challenged.  Thanks to everyone who attended. If you were not able to make it, we have our next support group next month and would love for you to join us. If you have any ideas of topics you would like to be added to the support group, please either post them on this blog or let Sarah or Monika know. As always we want to provide information to help you meet your diet and weight loss goals.

Fall 2010 Schedule for the CMWL support group

Wednesday, October 13, 2010:
Watching Others; The challenges of staying with the plan when everyone else is eating the good food.

Wednesday, Novermber 10, 2010:
Exercise, Exercise, Exercise: How to keep it interesting.

Wednesday, December 8, 2010:
Surviving the Holidays

Keeping the Weight Off...How to Stay Motivated

Don't forget that Support Group is this coming Wednesday, September 15, 2010 at 6:30pm. This month’s meeting is going to focus on “Keeping the Weight Off…How to Stay Motivated” and will be held right here in the office that you come to for your appointments. Monika Kraus, R.D. will be leading the support group.
If you are going to attend support group please either email me back at loseweight@fmaraleigh.com or give me a call at 919-232-9436. We want to make sure that we set up in an area where we have plenty of room to accommodate everyone.
Also keep in mind that even though there is normally a $5.00 fee, this month the meeting is FREE! So come on out and take advantage of the knowledge that Monika has to share with you while connecting with other individuals who are sharing the same experiences, struggles, and successes!
Can’t wait to see you all there!

What's NEW at the Raleigh Center for Medical Weight Loss

The Center for Medical Weight Loss is now offering a dietary supplement that NATURALLY increases your metabolism!

Capsiate Natura is a natural supplement derived from peppers that increases your metabolism without increasing blood pressure or heart rate.

In fact, it has NO known side effects.

Make an appointment with us today to discuss the possibility of adding Capsiate Natura to your CMWL program if you:

-Have a medical condition and are not a candidate for a prescription appetite suppressant.

-Suffer from hypertension, diabetes, high cholesterol or heart disease.

-Have reached a weight loss plateau.

-Want to increase you metabolism while losing weight to minimize the natural metabolism slowing that usually occurs with weight loss.

-Are entering the maintenance phase and you want to increase your metabolism to help keep the recently lost pounds off.

-Prefer a natural approach to weight loss.

Increasing Your Fiber Intake

Are you ready to eat healthier?

One of the easiest and healthiest ways to improve the way you eat is to focus on increasing your fiber intake.

But what is fiber? Why do you need it? And how much fiber should you have each day?

What is Fiber?
Fiber is the indigestible part of a plant. When eaten, fiber passes through your digestive system without being broken down. Fiber is found in all plant foods including fruits, vegetables, nuts, legumes, seeds, and grains. It is not found in any animal sources of food. There are two types of fiber, insoluble and soluble fiber. Many foods contain both types of fiber.



Benefits of Fiber
• May help to reduce your cholesterol level.
• Helps to keep your stool soft. This improves and prevents constipation.
• May reduce the risk of colon cancer, hemorrhoids, and varicose veins.
• Slows down the digestion of food in your body and helps you to feel full, which leads to eating less.
• Some studies have shown that a high fiber diet helps to regulate blood sugar and insulin levels. This is a very beneficial finding for diabetics.


Fiber Recommendations
The American Heart Association recommends consuming 25-30 grams of fiber a day. The American Dietetic Association reports that most Americans fall below the recommendation and get an average of 14-15 grams of fiber a day.



Fiber Content of Some Common Foods
Fiber Content ( based on common serving sizes) Food Source

6 grams of fiber a serving: most beans and peas, raspberries, and many bran cereals.


3-6 grams of fiber: brown rice, whole wheat pasta, oatmeal, most nuts, most fruits, and most vegetables.


Recommendations for increasing fiber

• Increase your fiber intake slowly to a goal of 25-30 grams to prevent stomach discomfort.
• Drink plenty of water when increasing your fiber intake to prevent constipation.
• Read food labels and look at the fiber content listed on the nutrition label. This is very helpful when choosing packaged products like cereals, crackers, and breads that you eat on a daily basis.
• Add fruit at breakfast, add a vegetable with dinner, and snack on fruits and vegetables during the day.

Before starting a high fiber diet, talk with your doctor since there may be some contraindications for some individuals.

Welcome to the blog

Welcome to the Center for Medical Weight Loss blog. We will be posting monthly articles and tips for living a healthy lifestyle. We hope that you enjoy the articles. We welcome feedback and discussions on this blog.

Also, please join us monthly for our support group. This is a great place to discuss your success, challenges, and learn valuable information from others who are also trying to lose weight. We hope to see you at our next meeting on Wednesday, September 15, 2010 at 6:30pm at the Center for Medical Weight Loss.

Monika Kraus, MS, RD, LD
Nutritionist at the Center for Medical Weight Loss

Introducing Shenette Jones, Personal Trainer

Sometimes exercise can often be rather intimidating. There’s always a new energetic infomercial spotlighting “NORMAL” people like you and me who’ve had amazing results from the new and improved machine. There’s always the latest cardio DVD designed to rapidly meet your specific goals right in the comfort of your very own home. We can’t even drive down the roads without the vivid “NEW GYM” signs distracting us from the side. But what to choose…where to go…who to call?? Decisions, Decisions, Decisions! Most of us take the plunge. We toss our workout videos and we head to that local gym that we’ve driven by countless times. After an exhilarating tour with a perky fitness salesman, we find ourselves signing away!

Unfortunately, joining won’t be enough. The great intimidation kicks in when we realize that we’re truly only comfortable with a treadmill. We branch off to try new machines, only to often feel awkward. Our intimidation grows as we watch the super professional gym guru strut around proudly with a confidence that screams, “I’ve been at this for years...why don’t you let a pro show you how it’s done?” Statistics prove that after 6months of joining a gym, most people are often discouraged and regretfully slipping back into their old habits. JUST NOT GOING!

This is something that we are determined to help you avoid here at The Center for Medical Weight Loss. My name is Shenette Jones and I’m excited to be the new personal fitness trainer for your program. In my time as a Personal training manager to several gyms in the triangle, I discovered that most of us want the same the thing out of our exercise regimens. We want to gain muscle, lose fat, boost our endurance, increase our flexibility, and of course look and feel better.

However, I like to tell my clients that I have one goal for them. My goal is to teach you what I know about fitness. Today’s fitness marketing plan seems to be hyped around the mysteries of fitness training. As longs as the professionals know more than the people, they’ll always have a captive audience! Well friends, I believe different. I want to unleash everything I understand and know about strengthening your body so that on those days when you can’t make the gym, or you’re traveling on business, or you’re snowed in…you still have the knowledge you need to stay on track. I’m here to motivate you, empower you, and inform you. It’s up to you to take the fitness goals by the reigns and GO FOR IT!

From my heart to yours…You can do this! No one is expecting you to fold into uncomfortable pretzel positions. No one is expecting you to be the fastest or the strongest! Your great health is what we’re chasing after. Once you step behind the door into a private setting, (no bystanders or spectators) you and I have the opportunity to focus in on all the things you’ve always wanted to ask about, all the discomforts and injuries you might need special attention for, and all the myths about fitness that we need to erase.

I’ve seen it time and time again. You don’t have to stop at eating great. You can learn how to use weights, you can learn how to use that big fun stability ball and you can learn how to use bands. The treadmill won’t be a mundane machine any longer because you’ll know how to get rid of the pre programs and create your own! Everything from abdominal exercises to lunges and more…lies within our walls. Together we can meet goals! Together we can strengthen your muscles and keep joint injuries at bay. Together we can make it happen, and it won’t ever be intimidating again! Cheers to a new stronger you!

Go Nuts for Nutrititon

Most people think that nuts are very high in calories and fat and therefore a food to avoid when trying to lose weight. But when eaten in moderation, they are a great source of nutrition and can be included as a healthy part of your daily diet.

Nuts are a great source of protein, fiber, calcium, phosphorus, zinc, copper, selenium, folate, omega-3 fatty acids (many nuts) and vitamins A and E.

Nuts are rich in flavonoids and antioxidant which may help reduce your risk of cancer and cardiovascular disease and lowers cholesterol.

Good choices for nuts include; Walnuts, Almonds, Cashews, and Pecans.

Nuts fit into a healthy eating plan as they are high in monounsaturated fat (the good fat), and low in saturated fat.

However, remember that nuts are high in calories, and therefore portion control is very important. Incorporate them into your day by eating them in place of other foods at a meal or snack.

Choose unsalted nuts to reduce your sodium intake.

Nuts are an easy snack to prepare. Just put 10 nuts in a baggie and carry them in your bag, car, or purse for when you need a snack.

One tablespoon of most nuts = 80 to 100 calories

One handful of nuts = two tablespoons = 160-200 calories

A 100 calorie portion is approximately 10 nuts.

Meals and Snack Suggestions for using nuts

Add 5-10 nuts to a salad instead of cheese

Add a sprinkle of chopped nuts to low fat yogurt

Add nuts to a pasta dish as a source of protein and leave off the cheese.

Snack on 10 nuts instead of chips.

Replace an afternoon snack of cookies with 1 Tbsp. of peanut butter on low-fat crackers.

Hello everyone!

My name is Joanne and I have been on the program for five months. As of my last weigh-in I have lost 76 pounds! I am looking forward to posting and reading on this blog!

Holiday Stress – Overeating during the holiday season

The holidays are a time for spending time with family, enjoying great food, and fun times. But there are also many stressful parts of the holiday season that we don’t often talk about.

Common Stressful Situations During the Holiday Season
Buying gifts can be fun but stressful.
Going to the mall where there is lots of food around.
Deciding what to buy for family and friends.
Spending all that money.
Spending time with family
Lots of food around the house.
Old habits get restarted – overeating can be one of them.
Pressure from others to eat and drink food that you normally would avoid.
Stressful family situations.
Lots of candy around at work
Gifts of food received
Lots of food commercials showing your favorite comfort foods.

Being prepared to Avoid temptations and stressors

When going to the mall bring healthy snacks and a bottle of water. This will save you money and calories. It will stop you from going to a vendor to purchase a drink (and then being tempted by the snacks available).

If eating a meal at the mall, choose a restaurant that has healthy food options. If eating in the food court, get a grilled chicken sandwich or grilled chicken on a salad. If eating at a sit down restaurant, be prepared; look at the menu online before going to the mall.

Avoid eating the free samples of food that are all over the place at the mall and in stores.

Purchase gifts online. You will be at home where you have healthier food choices and will also likely spend less money as you will not be tempted by those impulse purchase items.

When with family, have plenty of fruits and vegetables in the house. Stick to eating 3 meals a day with two healthy snacks. Do not snack on the cookies, candy, and leftovers. Instead limit yourself to fruit or a 100 calorie snacks (refer to the 100 calorie snack list).

Try to stay out of the kitchen at your workplace during the holiday season. Co-workers often bring in leftover treats which can be very tempting. Instead bring your lunch with an ice pack and keep it at your desk. Another option is to go out to lunch (and make healthy choices at the restaurant you are eating at).

If you are given a gift of candy, either put it out when others come over to visit, re-gift it, or bring it to work to share with your co-workers. If you keep it in your house, it will be very tempting to eat.

When watching TV, DVR your favorite shows and fast forward the commercials, or have something to keep you busy during the food commercials so that you are not tempted by the food ads.


Do you have any other ideas? Add them to the comment section below on the blog.

Have a happy and healthy holiday season.