A zucchini bread recipe from our weight loss clinics

Zucchini is a very healthy vegetable that’s in season right now, which just may be the reason that National Zucchini Bread Day is celebrated on April 15. This tasty veggie is a favorite among those on diets or weight loss plans because it’s packed with fiber—one cup of zucchini is only 36 calories, but boasts 10% of the RDA of dietary fiber, which aids digestion, helps regulate blood sugar levels and prevents overeating. Fiber is a component that all weight loss clinics recommend increasing for having success with your diet goals and health programs.

A few other good reasons that we should make zucchini a part of our programs are the vitamins and minerals it’s loaded with—vitamins C, A, K and the B complexes, as well as manganese,  potassium, calcium, zinc and iron. Potassium is essential for proper cellular function, while manganese is important for connective tissue, bones and blood circulation, in addition to fat and carbohydrate metabolism, and normal brain and nerve function.

In honor of National Zucchini Bread Day, we’re sharing a recipe that is a favorite among members of our weight loss clinics. For an extra dash of flavor, include dark chocolate chips to make this more like a dessert, or try using antioxidant-packed walnuts or raisins. If you have a recipe that works with weight loss plans and diets, please send it to us!

INGREDIENTS:
3/4 cup low-fat or skim milk
2 large eggs
3/4 cup sugar
1/3 cup canola oil
1 teaspoon vanilla extract
2 cups shredded zucchini
2 cups whole wheat flour
2 teaspoons baking powder
1 teaspoon ground cinnamon
1/2 teaspoon salt
Optional: 1/2 cup dark chocolate chips, walnuts or raisins

Preheat oven to 350°F. Coat a 9 x 5-inch loaf pan with low-fat cooking spray.

Whisk the milk, eggs, oil, sugar and vanilla. Stir in zucchini. Combine flour, baking powder, cinnamon and salt in a large bowl, and then stir in the wet ingredients. Fold in the dark chocolate chips, walnuts or raisins. Pour the batter into the pan.

Bake between 50 minutes to an hour, until golden brown. Cool in the pan for 15-20 minutes, before putting it on a wire rack. Let cool for a minimum of one hour.

Per Slice: 197 calories; 7 g fat ( 1 g sat , 4 g mono ); 29 g carbohydrates; 4 g protein; 13 g sugars; 2 g fiber; 209 mg sodium; 108 mg potassium.

image: simplyrecipes.com

Spring foods for weight loss programs

With bikini season around the corner, people are ramping up their weight loss plans with the goal of getting in shape and slimming down in time for hot weather and summer festivities. If you’re ready to shed extra pounds, there are lots of spring foods that are healthy and will help you look and feel great just in time for summer. Here are is a selection of stellar spring fruits recommended by our weight loss clinics to incorporate into your diet programs.

Northern Halibut. In season during the spring, this low fat, low calorie white fish is an excellent source of protein, with 30 grams per 4 ounce serving, making it an ideal choice for weight loss programs. Grill it up or poach it, and serve it with low calories sauces or citrus like lemon or lime.

Coconut. The reason that components of coconut are sometimes included in weight loss products is due to their high content of medium chain fatty acids that stimulate our metabolism, burn fat and trigger a hormone called CCK that slows down digestion and the release of sugars, while curbing hunger.

Broccoli. This leafy green veggie is a favorite among those following weight loss programs, as it’s a great source of fiber, which keeps our digestive system busy and us feeling full for longer periods of time. In addition, broccoli is loaded in vitamin B complex, which is essential for the release of energy from carbohydrates and magnesium and helps stave off sugar cravings. It’s also rich in Coenzyme Q10, which boosts your metabolism.

Rye. For members of our weight loss clinics who struggle with giving up starchy carbs, rye is a good choice for minimizing diet damage. The fiber in rye helps our body absorb water and keeps our hunger in check longer than most other sources of fibers.

Fennel. Studies show that fennel revs our metabolism, making it an excellent fat burning food and ideal choice for those following weight loss plans. It also helps us shed water stored in our fat cells.

Parsley. While it’s easy to forget about this little herb, it’s an ideal food for any weight loss plan and is an ingredient in many weight loss products. Known as nature’s diuretic, parsley is antioxidant-rich and packed in essential nutrients such as vitamin K.

Click here for information on how weight loss clinics can help you achieve your dietary goals.

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How you eat matters

Eating healthy and losing weight isn’t just about cutting calories; the way you eat your food matters—a lot. Many people who visit weight loss clinics can’t pinpoint the issues that caused their weight gain, and therefore aren’t sure about which habits they need to change first. This is understandable, because even when you strive to eat only healthy food, the way you eat it has a significant effect on the number on your scale.

Slow it down. Don’t eat quickly—it’s the worst thing you can do when you’re on a plan for losing weight. When you gulp down your meal, your stomach won’t have enough time to let your brain know that it’s full, and you’ll most likely overeat. Your stomach needs approximately 20 minutes to send your brain the signal, so eat your meal slowly.   

Enjoy your meal. Savor each bite and sit down at a table, even if you’re on eating solo. Sitting in front of the television with a plate can easily lead to mindless overeating. When you can join others, do so—eating in a social setting motivates you to adopt healthier habits and eat slowly.

Check in with your body. Really make sure that you’re truly hungry when you eat. Thirst is easily mistaken for hunger, so try a glass of water if you think you’re experiencing hunger pangs even though you just ate two hours before. Staying hydrated is essential for success with any diet or plan for losing weight.

Jump start every day with breakfast. A healthy breakfast with lean protein will rev your metabolism and boost your energy.

Avoid late night meals. Eat dinner as early in the day as possible, so that your body can have a longer fasting period between your last meal of the day and the next day’s breakfast. Research performed by various weight loss clinics indicate that eating when you’re more active, such as during the day, and giving your digestive system a longer break when you’re body is resting, can help with weight loss and maintenance.

image: the rawchef.com

Tips for mastering easy weight loss programs

Weight loss is a journey—and when you make it a painful process, it’s not likely that you’ll maintain it. The reason easy weight loss programs are so popular is because the concepts they’re based on are more painless than some of the strict diet regimens that seem to become a trend each year.   

While clinics that specialize in medical weight loss offer the basis for weight reduction as taking in less calories and increasing your caloric burn, it’s equally important to make lifestyle changes that will last over time.  When they’re simple to implement and don’t seem like a sacrifice, then you’ll understand exactly why they’re called easy weight loss programs. Here are a few lifestyle adjustments you can make that will help lead you down the path to sustaining permanent weight loss.
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Lighten up. An easy way to see results without feeling deprived is to reduce the calories on some of your favorite foods. For example, a hamburger served protein-style or with just one bun tastes just as good as one with a whole bun. Instead of a pizza loaded with pepperoni and sausage, try one with veggies or Margherita style, and opt for reduced fat cheese.

|Boost your fiber intake. Fiber will keep you feeling satisfied and will stave off cravings. Add fruits and veggies to casseroles, whole wheat pasta and soups, and swap them for your usual sweet dessert.

Watch the drinks. Try to avoid sugary sodas and juices as much as you can, and drink lots of water before, during and after your meals. Lighten up the alcohol as well—switch to light beer or add some seltzer water to white wine for a refreshing, but lower calorie spritzer.  

Add some goodies. Instead of getting in the mindset of cutting things out of your diet, think about adding delicious, low calorie foods. Clinics that specialize in medical weight loss recommend adding volume to your diet with tasty fruits and berries, and crunchy vegetables like celery, carrots, radishes and cucumbers.  

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Superfoods for easy weight loss programs

When you’re following easy weight loss programs, while it’s important to focus on eating low calories foods, it’s equally critical that what you eat is packed with the nutrients your body needs to function properly and be as healthy as possible. We had one of the top clinics for medical weight loss share their recommendations for some of the best superfoods to incorporate into your diet to achieve weight loss while getting the important vitamins, minerals and antioxidants to keep you slim and healthy.

Nuts are nutritional powerhouses—they’re loaded with healthy fats and provide energy for hours on end. Almonds are a staple of easy weight loss programs, as they stave off hunger while providing ample nutrients, including calcium, vitamin E, iron, phosphorus, magnesium, zinc, copper, niacin and selenium. Another great choice is pine nuts—at only 95 calories per serving of approximately 80 nuts, they’re rich in the essential fatty acids that curb hunger and torch belly fat. In addition, they’re loaded with vitamins A, C and D, as well as lutein, iron, protein and magnesium.
 
Beans, beans, beans. Legumes can be excellent sources of protein, fiber and healthy fats. Black beans contain no saturated fat and one cup alone boasts 15 grams of hunger-satiating protein. Kidney beans provide protein and almost two grams of resistant starch, an excellent complex carbohydrate. Garbanzo beans, aka chickpeas, offer more than two grams of resistant starch per half cup, while also providing a good amount of healthy fats, protein and fiber.

 

Quinoa. This slimming food is a complete protein, meaning it contains all nine of the essential amino acids. Quinoa keeps you feeling full for hours and helps you avoid overeating, and is rich in iron, magnesium, lysine, manganese and riboflavin.

 
Ever seen a fat monkey? Probably not—which is testament to the slimming properties of bananas and plantains.  Centers for medical weight loss recommend these superfruits since they not only fill you, their high content of resistant starch boosts your metabolism and burns fat.

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