A complete weight loss solution where you have unlimited one-on-one sessions with a team of doctors,
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Much like telling someone that they should "buy low and sell high" to make money in the stock market, telling someone "eat less and exercise more" for weight loss has little value. Utilizing the latest research, our staff of health professionals work with you one-on-one to guide you using the most effective methods of weight management. We don't believe in "ideal" weights at BMI, or simple measure
ments like body fat percentages to tell us or you what you "should" weigh. Instead our focus is around the central theme of what we refer to as "Best Weight", which is whatever weight you reach living the healthiest life you can honestly and realistically enjoy. While undereating and overexercising certainly can lead to short term results born out of suffering, we believe you need to actually like the life you're living while you're losing the weight or else you're never going to keep it off. Simply put, there comes a point when a person can't happily eat less and can't happily exercise more and your weight living that life is what we call your Best Weight.
Dig into a simple end-of-summer pasta toss loaded with chicken, cucumbers, and peanuts. We use dried udon noodles; if using fresh noodles, you'll need about 11 ounces.
Product alert! President's Choice Skyr bars are a great alternative to ice-cream. The "Berries & Cherries" flavour has 90 calories, 5 grams of protein and less than 2 teaspoons of sugar per bar. That's pretty good for a cold and creamy summer treat! For comparison, Chapman's milk chocolate ice-cream bars have 150 calories and almost 3 teaspoons of sugar. Haagan-Dazs bars have even more - around 300 calories and 5 teaspoons of sugar each.
You might be looking over to some plant-based proteins as a way to decrease your grocery bill. If you're eyeing tofu but feeling daunted, we suggest you try this tip out!
Take firm or extra-firm tofu and grate it like you would cheese. Substitute half of your ground meat with the grated tofu in any dish. You might be surprised to learn that the texture isn't all that different, and your seasonings and sauces transfer into the tofu super well!
Have you mixed vegetarian sources of proteins into a dish with meat before?
Another tasty side dish to add to the rotation. Up the protein by tossing in some cooked chicken. Cut the sodium by using low sodium broth and no-salt-added chickpeas. Enjoy!
A delicious roasted broccoli quinoa salad made with sweet potatoes, kale, chickpeas and feta cheese all tossed in a flavorful lemon dressing. Gluten-free
It's no secret that alcoholic beverages can be a significant source of calories. But did you know that alcohol may also influence hormones linked to satiety? If you tend to feel a little peckish after having a drink or two, you're not imagining it. Studies suggest that drinking inhibits the effects of leptin, an appetite suppressing hormone that regulates fat storage and energy balance in the body. If you're actively trying to lose weight but also enjoy the odd drink, you'll want to consider both the calories from the beverage and how your experience of hunger might change following it.
Do you notice a change in your appetite after having a drink? Let us know in the comments below.
07/11/2023
๐๐ผ๐๐๐ฎ๐ด๐ฒ ๐๐ต๐ฒ๐ฒ๐๐ฒ ๐ถ๐ ๐๐ฎ๐๐ถ๐ป๐ด ๐ฎ ๐ ๐ผ๐บ๐ฒ๐ป๐. All over social media folks are blending, whipping and freezing cottage cheese into a high protein variations of ice cream. Now, we have some serious doubts that it's as good as the real thing. But we sure are looking forward to giving it a try!
What do you think? Will you try this viral trend?
Treat yourself to protein-packed cottage cheese ice cream! It's a creamy, satisfying, and healthy dessert option- perfect for any time of day!
Did you know you can make yourself a fried rice without a wok or stovetop! Try this microwave hack the next time you're in a pinch but wanting some fried rice.
Ingredients:
๐ 1 cup cold, cooked white rice
๐ 2 large eggs
๐ 1/4 cup frozen mixed vegetables (carrots, corn, peas)
๐ 1 medium scallion
๐ 2 teaspoons soy sauce
๐ 1 teaspoon toasted sesame oil
๐ Optional: shredded cheese, seaweed, or kimchi
Directions:
๐ Place 1 cup cold, cooked white rice in a medium microwave-safe bowl. Crack 2 large eggs into the rice. Break the eggs up with a spoon and stir until each grain of rice is evenly coated with egg.
๐ Thinly slice scallions and reserve 1 tablespoon of the dark green parts for garnish.
๐ Add frozen mixed vegetables, scallions, soy sauce, and sesame oil to the rice and stir to combine. Cover the bowl with plastic wrap or a larger microwave-safe plate.
๐ Microwave for about 3 minutes, stirring halfway through. If the eggs are not almost set, continue to microwave in 30-second intervals.
๐ Sprinkle with the reserved scallion greens and top with desired toppings. Serve with cheese, Korean seaweed or kimchi if desired.
If you follow health news, you may have come across articles reporting on a recent study out of the Cleveland Clinic in Ohio. Researchers tracked 4,000 people over 3 years and found that those with higher levels of erythritol were more likely to experience heart attacks and stroke. They were also more likely to die from them.
Given that erythritol is frequently used in sugar-free and reduced calorie foods, this is alarming to say the least. But don't give up your sugar-free gum just yet. As is often the case, the link is not as straight forward as many headlines suggest.
While researchers controlled for many variables related to cardiovascular health, some key ones were left out. Blood sugar levels, kidney function, and a history of peripheral vascular disease were not accounted for - just to name a few. We also don't know if the higher erythritol levels came from people's diets. Our bodies can (and do) synthesize erythritol in response to oxidative stress. Those with high levels might simply be making more of it than usual. Or, they might not be excreting it normally.
This has been flagged by experts as a possible explanation for the Cleveland Clinic's findings. A body suffering the oxidative stress of cardiovascular disease would probably produce a lot of erythritol. And a body with poor or declining kidney function probably wouldn't eliminate it normally.
These are perfectly plausible explanations that, if true, could allow us to detect metabolic disease in people long before they start showing other symptoms.
Ultimately, it's unlikely that this has anything to do with how much erythritol someone might be eating.
The human body uses calories (energy) in a number of distinct ways. Many people erroneously believe that most calories are burnt exercising. In fact, this accounts for only a small percentage in the vast majority of exercisers.
We actually burn the majority of our calories at rest. This is our Basal Metabolic Rate. It's the amount of energy needed to maintain our tissues and organ systems and accounts for about 70% of the calories we burn on any given day.
Non-exercise activity refers to the energy we burn for anything else that is not sleeping, eating, or intentional exercise. That accounts for about 15% of our daily energy expenditure.
Our bodies also use energy to digest, absorb and metabolize the food we eat. This accounts for about 10% of our daily calorie expenditure.
Finally, the little slice up near the top of the graph represents about 5% of our daily calories. This is intentional exercise.
Did any of this surprise you? Let us know in the comments below!
06/27/2023
Nope, those aren't noodles. Those chewy, flavourful strips are actually air fried tofu. Get the recipe for ๐๐ฎ๐ฟ๐น๐ถ๐ฐ ๐ฃ๐ฒ๐ฝ๐ฝ๐ฒ๐ฟ ๐ง๐ผ๐ณ๐ at the link below:
Garlic Pepper Tofu - thin strips of extra firm tofu cooked down in a savoury stir-fry sauce. Easy vegan recipe to try.
You may wish to explore a bedtime snack! This can provide one last opportunity to eat, especially if dinner is early or very little was had.
The key here is to offer something that will be nourishing and satisfying to hunger, but not something overly exciting (if it is viewed as a treat, kids may "hold out" on the evening meal to obtain something more desirable). Here are some ideas that include both protein and fibre to keep us full until the next morning:
๐cheese with whole grain crackers
๐vegetables with hummus or yogurt dip
๐Greek-style yogurt with berries or granola
๐apple or banana with peanut butter
What are your go-to snacks for little ones that are "filling, not thrilling"? Share with us!
That's right, serve the components family-style and let each person assemble the meal on their own plate. This works best, or course, for things like salads, tacos, and wraps. But the approach can be easily modified for any number of dishes. Things like sushi or egg rolls, for example, can be deconstructed into savoury bowls. Pizza and kebabs can be assembled just before cooking.
To make vegetables more enticing to kids, try turning your table into a mini salad bar. Make this a ritual "first course" and wait at least 5 minutes before serving anything else. Don't force it - the key here is to hand over a bit of control to the kiddos. An empty belly means the motivation to eat will be higher. And seeing everyone else enjoying the food will pique their curiosity.
What are your tips for handling picky eating?
06/16/2023
๐ ๐ฎ๐ฟ๐๐ถ๐ป๐๐ ๐๐๐ฎ๐ป๐ ๐ช๐ฎ๐ป๐๐ ๐ฌ๐ผ๐ ๐๐ผ ๐ฅ๐๐ป. Because Martinus Evans wants everybody to run.
"Inclusivity" isn't the first word that usually comes to mind when we think about sports. But a few pioneering athletes aim to change that. Martinus is one of them. You can read more about his story - and his mission - in the link below.
Martinus Evans has run several marathons โ at his own gloriously slow pace โ and started the Slow AF Run Club to inspire other plus-sized people to lace up their running shoes.
With the steep rise in food prices, make use of every piece of produce you've got! The easiest way to still enjoy the tougher parts of these vegetables is to cut them up smaller, and get them cooking earlier than the rest of the leafy parts/florets so they become tender enough.
If you're not convinced with that approach, consider chopping and saving the stems in a ziplock bag until the next time you make a soup or sauce. Toss them in to cook and then puree for a smooth way to add extra fibre and save money!
What are your favourite ways to utilize vegetable stems and stalks?
It's tough to find anything more economical (or more nutritious) than a lentil. Lentil recipes often involve a range of spices which can feel daunting if they're not part of your usual routine. This simple recipe from Budget Bites doesn't require any specialty ingredients. Most of the flavour comes from garlic, fresh ginger, ground cumin and cayenne pepper. If you don't already have the on hand, they're readily available at most major grocery stores.
We recommend pairing lentil-based dishes with whole grains (such as rice, naan or roti) as this will balance out the amino acid profile and provide the same quality protein as from meat.
Worried about bloating? Start small. Most people can comfortably tolerate 1/4 cup portion. Increase gradually from there.
Let us know if you give it a try!
Dal nirvana is a simple, creamy lentil dish seasoned with aromatic Indian spices.
06/12/2023
OMAD - or One Meal A Day - is an extreme form of intermittent fasting. Adherents restrict food for 23 hours of the day and consume only a single meal within a 1-hour feeding window. Though more research is needed, proponents claim that it helps with weight loss, gut health, hormonal balance and mental clarity.
Itโs easy to see how this could be appealing. Itโs hard (though not impossible) to consume a full dayโs worth of calories in a single meal. For some, this could help with weight management. And who doesnโt want more mental clarity? But adopting this form of fasting as a lifestyle does come with some risks.
In terms of physical health, there are limits to the rate at which various nutrients can be absorbed and metabolized in a single sitting. Some, like calcium and protein, are best consumed in smaller, more frequent โdoses.โ In the case of protein, researchers generally see better retention of lean muscle tissue when intake is more evenly spread throughout the day. Anyone adhering to the OMAD approach would need to carefully plan that single meal to include a variety of protein-rich foods, healthy fats and high fibre carbohydrates.
From a mental health standpoint, many experts are wary of the OMAD lifestyle. At best, it can leave one less in tune with their natural hunger and fullness cues. At worst, this type of fasting can trigger disordered eating behaviour, a particular concern for anyone whoโs struggled with restriction and binging in the past. Itโs worth taking careful consideration of your relationship with food before experimenting with this kind of approach.
What are your thoughts on the OMAD approach? Let us know in the comments below.
Our environment is crucial to our habits. Consider your home to be an environment that can support or sabotage your intentions for healthy eating. You can make some one-time changes that will pay off in the long run.
๐๐๐๐ ๐กโ๐ ๐๐๐ ๐๐๐๐ ๐โ๐๐๐๐ ๐กโ๐ ๐๐๐ ๐ก ๐๐๐ฃ๐๐๐ข๐ ๐โ๐๐๐๐
If you wander into your kitchen feeling peckish, where's the first place you look? What is typically sitting there for you to grab? If you want to disrupt this automatic behaviour, consider placing something ready-to-go and appealing to you in sight to set up a new behaviour!
Studies have shown a correlation between participants with a bowl of fresh fruit on the kitchen counter to have lower BMIs than participants without fruit visible. This places a huge value in keeping the clutter of foods we want to eat less of out of sight, and foods we want to eat more of within our view!
Consider designating a visible space for healthy snacks while keeping everything else out of sight. Make it a habit to organize the pantry after each grocery shop to place healthful options front and center, and keep treats to enjoy on occasion elsewhere. You may also wish to organize your fridge in the same manner to have balanced options easily accessible and at eye level to nudge yourself to healthier eating!
If you've never had Chinese eggplant (more slender in shape than the traditional eggplant), here is your sign to try it out!
This dish does not require any stovetop or oven to prepare, but just a microwave to soften the eggplant slices before marinating Korean-style. This can make for a lovely side dish to accompany your meal and add plenty of cholesterol-lowering fibre!
๐ผ๐๐๐๐๐๐๐๐๐ก๐
๐3-4 Chinese eggplants (about 1lb), cut into sticks 3 inches long and 1 inch wide
๐3 cloves of garlic, minced
๐2 green onions, chopped
๐1 Tbsp soy sauce
๐1 tsp fish sauce
๐2 tsp sesame oil
๐1 tsp gochugaru/Korean hot pepper flakes (optional if you like spice, can use chili flakes as substitute)
๐1 Tbsp sesame seeds (optional)
๐ท๐๐๐๐๐ก๐๐๐๐
๐Steam cut eggplant slices in a large microwave-safe bowl with 1/4 cup water by microwaving for 2 minutes, stirring mid-way
๐Meanwhile, combine the rest of the ingredients in a separate large bowl to create the marinade
๐Add in steamed eggplant to marinade and mix to incorporate
๐Enjoy, or cover and store in fridge overnight for a deeper flavour!
๐ต๐๐๐๐๐๐๐๐ ๐๐๐๐๐๐๐๐๐๐๐ (for 1/6 of recipe): 80 calories, 2g fat, 14g carbohydrate, 5g fibre, 3g protein
Here's a hack to make breakfast more appealing: add chocolate! This "Brownie Batter" oatmeal is high in both protein and fibre which will provide more sustained energy throughout the morning. This particular recipe calls for sugar-free chocolate chips. If you use sweetened, expect to get an extra 7-8 grams of sugar per tablespoon.
Treat yourself to these chocolate brownie batter overnight oats. They taste like brownies and are topped with walnuts, chocolate chips and a peanut butter
Weekly food prep is something we recommend to the majority of our clients. Having key ingredients ready to go makes it easy to create balanced meals in no time. But search for meal prepping tips on social media and things can get overwhelming fast. The truth is, you don't need a myriad of fancy containers or expensive stacking bento boxes. In our experience, these 3 simple products will do just fine - and you probably have a couple of them on hand already.
๐๐ฆ๐ช๐๐ง๐, ๐ง๐๐๐ฉ๐๐ฃ๐๐ช๐ก๐๐ง ๐ค๐ง ๐ง๐ค๐ช๐ฃ๐ ๐๐ค๐ค๐ ๐๐ค๐ฃ๐ฉ๐๐๐ฃ๐๐ง๐จ.
These can be plastic, glass or stainless and should be 2-4 cups in volume each. Use these to store batch cooked starches and proteins or to prepare bento-style lunches or bowls.
๐๐๐ก๐๐๐ค๐ฃ ๐๐ช๐ฅ๐๐๐ ๐ ๐ก๐๐ฃ๐๐ง๐จ.
Pop a couple of these in a larger food storage container and you've got an easily customizable bento container. These are fantastic for separating items that are best mixed immediately before eating. They're inexpensive and available at most big-box stores and online.
๐๐๐จ๐ค๐ฃ ๐๐๐ง๐จ.
These can be purchased as a standalone item but we've found that leftover jam and sauce jars work just as well. Smaller ones are great for storing overnight oats while larger ones can used to for mason jar salads.
Most batch-cooked food will keep well for 3-4 days in the fridge. If you're planning to prepare breakfasts and lunches ahead of time, you'll need one jar and one food container per person for each of those days. Silicon cupcake liners are typically sold in packages of 12 which means there will be 3-4 to work with for each planned day.
Last month, several major news outlets reported that non-sugar sweeteners do not provide any long term benefits for weight loss. Their conclusion was based on a recent report by the World Health Organization that amalgamated and summarized the results of more than 40 studies. Among randomized controlled trials (considered to be the very best type of study design) non-sugar sweeteners were found to have no impact on body weight. In observational studies (ones that follow people over a longer period) the news was even worse. Low and no-cal sweeteners were linked to a higher incidence of obesity. So, what gives? Should we steer clear of sweeteners?
Before you decide to drop the diet drinks thereโs something to consider. This type of data tells us mainly about associations and not much about causality. In other words, there might be something else about the people who were using low calorie sweeteners that made them more likely to maintain or gain weight. Environment, genetics and even sleep have all been linked to weight. Those are difficult things to control in a study design.
There was one thing linked to weight loss: calories. People who consumed fewer calories tended to weigh less on average.
This all leads us to the rather boring conclusion that if non-sugar sweeteners help one happily maintain a lower calorie intake, then theyโll likely help with weight management too. Conversely, if folks are using them to justify the consumption of excessive calories from other sources, theyโre not going to make any difference.
This weather is calling for cool treats and we've got one for you to test in your kitchen! It is none other than the trending... ๐๐๐๐๐๐๐ ๐๐๐๐๐๐ ๐๐๐ ๐๐๐๐๐!
You only need 4 simple ingredients to make this viral cottage cheese ice cream! It's super creamy, thick and packed with over 20 grams of protein!
05/30/2023
๐๐ผ๐ผ๐ธ๐ถ๐ป๐ด ๐๐ผ ๐ ๐ถ๐ ๐จ๐ฝ ๐ฌ๐ผ๐๐ฟ ๐๐ถ๐ป๐ป๐ฒ๐ฟ ๐๐ฎ๐บ๐ฒ? These jalapeรฑo curry turkey burgers just might be the answer. Serve with extra slaw on the side to get in more veggies. This recipe calls for a gluten-free bun but if you're not allergic, there's really no need. A standard store-bought option will work just as well.
What's your go-to grilling recipe?
Moist, flavorful jalapeรฑo curry turkey burgers topped with a homemade slaw and delicious curry tahini sauce. The perfect healthy dinner!
๐ง๐ฟ๐ฎ๐ฐ๐ธ ๐ฌ๐ผ๐๐ฟ ๐๐ป๐๐ฎ๐ธ๐ฒ. Figuring out your body's calorie needs requires detective work. While predictive equations can estimate, keeping a detailed food log will help you determine your actual requirements. We recommend doing so for at least a week. If your weight remains stable, this is your maintenance level. Remember, accurate data is crucial, so use food scales and measuring cups as often as you can. Don't forget to log often-overlooked items like cooking oils, condiments, and sauces. When dining out, add approximately 20% to account for restaurant underestimations of calories.
๐ฆ๐ต๐ถ๐ณ๐ ๐๐ผ ๐๐ฒ๐๐ ๐ฃ๐ฟ๐ผ๐ฐ๐ฒ๐๐๐ฒ๐ฑ ๐๐ผ๐ผ๐ฑ๐. In 2019, NIH researcher Kevin Hall made headlines with a study that showed people eat around 500 calories more per day when their diet is mostly processed foods versus unprocessed foods. So what is it about highly processed foods that cause us to overeat? It's a tricky thing to tease out but it's possible that processed foods donโt cause us to feel full as quickly as we normally would. They tend to be softer, more calorie-dense, and are engineered to be irresistibly appealing.
๐๐ ๐ฝ๐ฒ๐ฟ๐ถ๐บ๐ฒ๐ป๐ ๐๐ถ๐๐ต ๐๐ถ๐ณ๐ณ๐ฒ๐ฟ๐ฒ๐ป๐ ๐๐ฎ๐๐ถ๐ป๐ด ๐ฃ๐ฎ๐๐๐ฒ๐ฟ๐ป๐. While no single diet has been shown to bring about more weight loss than others, there seem to be differences in how individuals respond. Some studies suggest that people who have insulin resistance (pre-diabetes or type 2 diabetes) respond better to low carb diets, for example. Others may respond better to low fat or higher protein diets.
๐๐ผ๐น๐น๐ผ๐-๐๐ฝ ๐๐ถ๐๐ต ๐ฌ๐ผ๐๐ฟ ๐๐ผ๐ฐ๐๐ผ๐ฟ ๐ฎ๐ป๐ฑ ๐๐ถ๐ฒ๐๐ถ๐๐ถ๐ฎ๐ป. Weight loss resistance is complex so it's worth speaking with your doctor and dietitian to learn more about what you can do.
Greek yogurt popsicles are a warm-weather staple in our household. They're simple, refreshing and endlessly customizable. Let us know if you give them a try!
With just 5 simple ingredients, these healthy Strawberry Popsicles are a super delicious snack to share with the kids!
Itโs time for another Nutritional Showdown! This round is the battle of the wines: Red versus White. Are you ready? Here we goโฆ
Nutrient-wise, both are largely similar. A glass of either variety runs about 120 calories with almost identical (low) amounts of vitamins and minerals. For years though, media outlets have touted the benefits of red wine. Studies suggesting that moderate amounts lower the risk of heart disease and other chronic conditions routinely make headlines. This is because, they say, of red wineโs higher concentration of polyphenols, potent antioxidants which are thought to protect blood vessels and cells from oxidative damage.
But hereโs the thing, antioxidant research is very new. So new, in fact, that the USDA recently pulled their own food & antioxidant database offline out of concern that the information might be misused. Most of the health claims related to antioxidants are largely unsubstantiated. When it comes to wines, we donโt really know if the health effects researchers see are due to the polyphenols or due to something else. Consider this: demographic data suggest that red wine drinkers tend to be wealthier, more health conscious and exercise more than the average drinker.
So while itโs true that red wine contains more polyphenols, white wine also contains some and there are plenty of foods that contain more than both (blueberries and dark chocolate, anyone?). If you donโt drink wine, thereโs no reason to start. And there's no compelling reason to choose red over white. Choose your wine based on taste, not on health benefits.
Fibre has a multitude of benefits to our bodies, and we wanted to talk about its cholesterol-lowering effects today!
Fibre can be broken down into two main types: soluble and insoluble. There is a specific type of soluble fibre in plant foods called ๐๐ถ๐๐ฐ๐ผ๐๐ ๐ณ๐ถ๐ฏ๐ฟ๐ฒ (or "sticky" fibre) that forms a gel. This gel isn't absorbed in the gut, but rather binds LDL cholesterol for excretion. Having enough viscous fibre in your diet is shown to lower LDL cholesterol significantly.
Here are some foods that are high in viscous fibre:
๐พoatmeal, barley, bran cereal, psyllium husk
๐eggplant, okra, mushrooms, brussel sprouts
๐pear, apples, oranges, berries
๐งbeans, peas, chickpeas, lentils
Stay tuned for some exciting recipes that feature foods with a high amount of ๐๐ถ๐๐ฐ๐ผ๐๐ ๐ณ๐ถ๐ฏ๐ฟ๐ฒ.
All foods are made up of some combination of protein, fat and carbohydrate. These are the three macronutrients that fuel the body and each one can promote health in a different way. Protein is important for tissue building and repair, fats are important for nutrient absorption and hormone production, and carbohydrates are an important source of fuel for both the body and the microbiome within it.
๐๐ผ๐ผ๐ธ๐ถ๐ป๐ด ๐๐ผ๐ฟ ๐ฆ๐ผ๐บ๐ฒ ๐ฉ๐ฒ๐ด๐ด๐ถ๐ฒ-๐๐ฒ๐ฎ๐๐ ๐๐๐ป๐ฐ๐ต ๐๐ฑ๐ฒ๐ฎ๐? The Love and Lemons blog has compiled 41 of them. Let us know if you give any of them a try!
These healthy lunch ideas are perfect for work or school! They include easy-to-pack recipes for salads, sandwiches, soups, and more.
05/06/2023
There's a lot of invisible work that goes into getting a meal on the table. It requires one to first think of an idea, then find a recipe, create a list, shop for ingredients and - finally - prepare the dish. That's quite a few steps for something that needs to happen three times a day!
To reduce the mental load (and physical work) involved in healthy eating, it's useful to have some reliable standby options. These are meals that are enjoyable, nourishing, and easy to put together. When you stumble on one you like, put it on repeat!
Breakfast is a meal that many of our clients find they can more easily "automate." Maybe you're a cereal person or someone who loves the taste of overnight oats. Maybe you like the grab-and-go convenience of a smoothie or a peanut butter & banana wrap. Whatever it might be, cut yourself some slack and enjoy that meal on repeat. There's plenty of opportunity for variety later in the day.
Iron deficiency is the most common nutrient deficiency in the world and is particularly common in women of childbearing age. Iron is essential for the production of hemoglobin in red blood cells, which carries oxygen throughout the body. Symptoms of iron deficiency include fatigue, shortness of breath (which can be particularly noticeable during exercise) and a weakened immune system.
There are many great ways to get more iron. Some excellent sources include red meat, poultry, beans, lentils, eggs, and fortified cereals. Iron absorption can be increased by eating vitamin C-rich foods, such as citrus fruits and peppers, alongside iron-rich foods. Cooking with cast iron cookware will also help to impart more iron into food.
Cooling rice after cooking increases its resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and passes through to the large intestine, where it acts as a source of food for beneficial bacteria. Because of this, fewer calories can be absorbed and the impact on blood sugar is greatly reduced. This is true even if the rice is reheated.
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Much like telling someone that they should "buy low and sell high" to make money in the stock market, telling someone "eat less and exercise more" for weight loss has little value. Utilizing the latest research, our staff of health professionals work with you one-on-one to guide you using the most effective methods of weight management.
Created out of frustration from seeing the weight of patients yo-yo, our program was designed after careful study of scientific, peer reviewed studies that looked not only at how individuals lost their weight, but also how they kept it off for five years or more.
We don't believe in "ideal" weights at BMI, or simple measurements like body fat percentages to tell us or you what you "should" weigh. Instead our focus is around the central theme of what we refer to as "Best Weight", which is whatever weight you reach living the healthiest life you can honestly and realistically enjoy. While undereating and overexercising certainly can lead to short term results born out of suffering, we believe you need to actually like the life you're living while you're losing the weight or else you're never going to keep it off. Simply put, there comes a point when a person can't happily eat less and can't happily exercise more and your weight living that life is what we call your Best Weight.
Of course, as with anything complicated in life, there are proven strategies that greatly improve your odds of success. Over the course of our four phased program you'll learn how to use food to control it, rather than letting it control you. You'll learn to shut down your most powerful cravings, make friends with the all-powerful scale, how to indulge in previously forbidden foods, and that exercise isn't about how many calories you burn, but rather how much fun you can have burning them. Most importantly you'll learn that successful weight management isn't about suffering, but about organization and thinking
Since opening in 2004, the Bariatric Medical Institute has helped thousands of patients with their weight struggles. While we still follow many of the same principles from when we first opened our doors, our program is constantly improving as new research provides more and more insight into the struggles of this complex disease. What remains constant is that for each individual we provide individually and scientifically derived solutions, one-on-one, to help you discover your Best Weight.
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