Do weight loss programs and ethnic restaurants mix?

When you’re following diets and weight loss programs, it can be difficult to eat out at restaurants—let alone ethnic ones. As enticing as trying new, different foods can be, some people are too worried to enjoy themselves at ethnic restaurants because they fear they’ll blow their calorie count in one sitting without even knowing it. This is understandable, as it can be hard to know how many calories you’re eating when you’re unfamiliar with the ingredients used.

Since the dishes served in ethnic restaurants may be more complicated to assess, we gathered some good strategies and tips from one of the top weight loss clinics in Southern California to help you navigate the menu served at some of the more exotic restaurants.  

Japanese Food. Many weight loss clinics recommend many of the foods included in a Japanese diet. Miso soup, green team, yakitori, sukiyaki and sashimi are all great choices. Try to stay away from white rice, fried dishes, tempura and udon. Also, opt for low-sodium soy sauce whenever it’s available. 

Mexican. It’s hard to resist food that originates from south of the border. Luckily, much Mexican food features grilled poultry and seafood, which are both easy to incorporate into weight loss programs and diets. Other good choices include soft tacos—the fried hard shells pack a lot more calories—as well as taco salads without the shells. Salsa is great for spicing up your meal without loading your plate with calories, plus it may boost your metabolism. Try to avoid meals drenched in sour cream and cheese, like quesadillas, and don’t indulge in too much chorizo.

Italian Food.  Many Italian restaurants offer fabulous green salads, broth-based soups, grilled meats and fish. When it comes to sauces, your best bet is to opt for marinara, clam or wine sauce. It’s best to have less heavy cheese-filled pastas, linguini with cream sauce, and lasagna.

Chinese Food. When you hit up a Chinese restaurant, opt for the veggie-laden dishes, or those with tofu, poultry and seafood. Often times, the stir-fried, steamed, simmered, braised dishes can be very filling, healthy choices. Try to stay away from white rice, noodles, fried appetizers like spring rolls, and sweet and sour sauce.

Click here to get more tips for having success with weight loss programs.

image: examiner.com

3 Tips for making weight loss programs heart healthy

One of the most important reasons to kick obesity and achieve a healthy weight is to improve your heart health. Weight gains, yo-yo dieting and eating unhealthy foods all affect our heart health, so why not strive to get a handle on your weight and eat healthier? With the help of healthy weight loss programs and an exercise regime, you can add years to your life. Here are some tips that were shared with us by the medical staff at our favorite clinics for weight loss.

Up your produce consumption. Fruits and vegetables are low in calories, packed with fiber, loaded with nutrients and a key component in the success of all healthy weight loss programs. The fiber helps us feel full longer and suppresses our appetite, while promoting healthy digestion. In addition, the high content of vitamins and minerals provide the body with antioxidants to help us combat the negative effects of free radicals. Add both fruits and vegetables to every meal, whether in a breakfast smoothie, salad, soup, as a side dish or in place of dessert.

Increase your intake of lean protein. Protein is essential for curbing hunger, but it needs to come from lean sources so that you don’t raise the cholesterol levels in your blood and gain weight. Clinics for weight loss recommend choosing lean, skinless poultry, as well as wild-caught fish like tuna, salmon and mackerel, and any plant proteins, such as beans and lentils, as they are all low in saturated fat. If you opt for red meat, make sure to select grass fed lean cuts and to trim any visible fat. And remember, if you go for fish, you’ll get a good dose of heart-healthy omega-3 fats.

Consume your heart healthy fats. It’s important to incorporate omega-3 fatty acids into your diet, as they help regulate blood cholesterol levels, boost our mood, improve our skin and bolster heart health. Some excellent sources include the fish we mention above, salmon, tuna and mackerel, as well as avocados, olive oil, and nuts like walnuts, cashews and almonds.

image: sharppen.com

Get in summer shape

The thought of beach parties and beach barbecues gives some people a touch of anxiety, especially when they’ve slacked off on their diet and exercise regimes. It can be easy to put on weight during the winter months, but if you’re motivated to get into last year’s swimsuit, then there are many easy programs for weight loss available to help you achieve your diet goals. 

The basis of these weight loss plans is to transform your lifestyle by replacing bad eating habits with healthy ones. The good news is, you can change your lifestyle in small, manageable increments so that you don’t feel deprived and end up bingeing. Go at your own pace—adopt one habit a week, or every few days, and within a few weeks, you’ll feel better about busting out that swimsuit.     

Below is a list of healthy behaviors recommended by weight loss centers that can help you lose weight and get into better shape, and make you feel better about the upcoming summer months.

Hydrate. We can’t reiterate enough—drinking plenty of water is essential to weight loss. The key is to make it easy and convenient, so that you don’t feel like it’s a chore. Make sure to tote water bottles with you whenever you leave the house and prep pitchers in your refrigerator with slices of lemon, lime or cucumber to motivate you to drink more.

Lighten up. When you downsize your portions and eat lighter foods, you’ll quickly see results. Either use smaller plates or only fill between two-thirds and three quarters of your plate, and aim to eat more salads, fresh fruits, cold soups and lean sources of protein such as salmon, chicken and tuna.  

Eliminate processed foods. One of the quickest ways to see results with easy programs for weight loss is to cut out anything processed, especially junk food. If you can’t eliminate them altogether, then try to slowly wean yourself.

Move it. Start going to the gym regularly and mix up your workouts. Try to integrate cardio and strength training, as well as flexibility programs such as yoga or Pilates classes. If you just can’t stand the thought of working out on some days, at the very least, get outside and walk or run. Getting outdoors is excellent for your well-being. If you haven’t exercised in a while, consult a physician at one of the weight loss centers in your area to determine the safest way for you to get back into it. 

image: healthmeup.com

Snacks for easy weight loss programs

Around 4 pm every day, many of us get that hankering for a snack and those evil vending machines in the office break room start calling our names. When you’re trying to have success with diets or easy weight loss programs, this can be somewhat catastrophic. Yet with some planning, forethought and a little bit of nutrition knowledge, you can get through snack hour with zero damage to your waistline.

When it comes to snack time, size matters. And since you ate a healthy breakfast and lunch, you probably just need a little something to keep your metabolism revved. As you may have noticed, many weight loss products and snacks come in 100-calorie servings. This is because that’s about all you need to keep your body fueled in between meals. Here are some great ideas for snacks to satiate your appetite and stave off those cravings for junk food, while staying on track with easy weight loss programs. And remember, try to incorporate as many fruits and vegetables as possible!

Make your snacks interesting. If apples bore you, but you know you need more fiber in your diet, slice them up and dip them in a spoonful of almond butter. Or bake them with some cinnamon for a delicious snack that almost passes for dessert.

Dip fruit slices in low-fat Greek yogurt sprinkled with some metabolism-revving cinnamon or nutmeg.

Popcorn is actually a great source of fiber and has a surprisingly high antioxidant content. Sprinkle it with cinnamon for a sweet take. Slice a tomato and sprinkle it with a little bit of feta and extra virgin olive oil for a healthy dose of lycopene and omega-3 fatty acids.

Dip celery, cucumbers, cherry tomatoes, sliced bell peppers or carrot sticks in hummus for a fiber-rich, protein-packed energy boost.

Mix raisins with a handful of unsalted almonds, cashews or walnuts—the omega 3 fatty acids will make your skin glow and elevate your mood. Switch it up by mixing in cranberries or dates.

Mix fresh or frozen blueberries, raspberries, blackberries or strawberries with low-fat Greek yogurt. Make it a fruit parfait that resembles dessert by topping it with sliced almonds or sunflower seeds.

If you have a sweet tooth, try weight loss products such as Drizzles, which come in two delicious flavors, caramel and chocolate.

Bananas are always a great standby. Packed with fiber and potassium, they’ll help stave off hunger while helping to reduce bloating.

image: sunset.com

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.

image: allwomenstalk.com