3 Tips to Avoid Holiday Weight Gain by Medical Weight Loss Philadelphia
It always seems that from October all the way through the end of January it’s the most difficult time of year to not gain weight. Here are 3 tips to help you lose weight during the Holidays.
It’s an especially difficult time if you’re trying to lose weight. I hate to admit it but I even gained a few extra pounds over the Thanksgiving holiday. Why did I gain weigh? Because I am NOT able to resist my wife’s wonderful cooking and baking. Honestly, now just while writing this article I am thinking about the totally delicious banana bread with chocolate chips and peanut butter chips that she made.
And of course I cannot forget the pumpkin pie, coffee cake, sweet potato pie and chocolate pudding and banana pie that she made for our Thanksgiving feast. I must confess that I had more than one slice of each of these yummy goodies. And yes I did gain weight. But because I have my weight loss program in place, (the same program that I give to all of our weight loss patients), I was able to get back to my normal weight after a few days. So I decided to write this article and share a few tips that will hopefully help you avoid gaining weight during this holiday season.
Weight Loss Tip Number 1:
Skip eating breakfast. Yes you did read it right. I said do not eat breakfast for a day. On a day like Thanksgiving when you know you are going to be eating a humongous feast, it’s probably best to not eat breakfast that day. This is similar to the Protocols of intermittent fasting. With intermittent fasting you give yourself approximately 16 – 18 hours between your dinner and your lunch. The theory is that during this period of time your body will be burning all of your extra body fat. For example if you start your dinner at 7 p.m. at night you should finish around 8 p.m. Then you don’t eat until 12 noon the next day so you will be fasting for approximately 16 hours or so.
It’s really remarkable that when you do not eat for 16 to 18 hours that your body will actually increases its production of growth hormone and anabolic hormones. And these hormones increase your body’s ability to burn fat.
Simply stated when you do not eat for about 16 to 18 hours your body turns into a super efficient fat burning machine.
This will also decrease your body’s blood sugar levels. And it will even decrease your body’s cortisol levels. High levels of Cortisol in our body is known to be one of the major causes of most diseases that we suffer from.
So what I plan to do for the next holiday is to wake up have a nice cup of decaffeinated coffee with some heavy cream or half and half a packet of stevia for breakfast. After this I will try not to eat until dinner time, when I can almost eat as much as I want. I just have to be careful not to eat too many starchy carbohydrates and desserts that will turn into sugar.
We don’t want too much sugar in our bodies because when there is too much sugar in our body – insulin levels spike and this causes everything we have eaten to be stored as body fat.
Now if I get hungry and I really need to eat something at lunch time I try to keep it to healthy proteins like chicken, beef or fish and lots of leafy green vegetables like romaine lettuce and spinach. The easiest thing for me to eat would be a Cobb salad with some chicken and a very nice olive oil and vinegar dressing with oregano, salt, pepper, garlic etc.
Then after I finally eat dinner I will try not to eat for at least 12 hours. This way I give my body time to digest everything properly and help balance out my blood sugar levels. This should also help my body burn all of the excessive calories from the food that I consumed from overeating at the holiday dinner. Every time that I have done this I did not gain any weight during the holidays.
But this past Thanksgiving not only did I eat a humongous amount of food at dinner time but for breakfast I enjoyed some more of my wife’s delicious cakes and pastries. But like I said I just got back into the program the following day and I lost the weight in a couple days.
Weight Loss Tip Number 2:
Go for a walk after dinner. If you go for a nice walk after your big holiday dinner or if you play a game of football or basketball with the family your body should burn up all of the extra sugar and calories that you have eaten from your holiday meal. The more you move the better it is.
Just remember after the big feast you want to be active because the more active you are the less weight you will gain. If you are too stuffed to be active after dinner all you have to do is wake up a little earlier the next morning and go for a walk – walk outside, on a treadmill or even in the mall or ride a bike. This will also help you burn sugar, calories and fat.
Weight Loss Tip Number 3:
Eat 4-5 vegetables a day. This includes at least 2 cups of leafy green vegetables a day. This will help stuff your tummy with healthy food so there is no room for foods that make you fat.
Leafy green vegetables contain lots of nutrients to improve our overall health, decrease our appetite and help us live a skinnier, healthier and happier life.
I hope you enjoyed these weight loss tips and if you need help losing weight I invite you to call us for a free medical weight loss consultation.
Call us at 215-821-7336 and schedule your free weight loss consultation now.
- Published in diet doctors, Diet Doctors in Bucks County, Diet Doctors in Philadelphia, Medical Weight Loss, Medical Weight Loss Philadelphia, Weight Loss, weight loss philadelphia
Guilt Free Holiday Pumpkin Pie and Cheese Cake Recipes by Medical Weight Loss Philadelphia
With our Philadelphia Medical Weight Loss Program there is no need to sacrifice and suffer by dieting and not eating during the holidays. SO if you are looking to lose weight and enjoy the holidays here are two delicious recipes that will help you lose weight while enjoying the holidays.
- Blueberry CheeseCake Smoothie
- 2 ounces full fat Philadelphia cream cheese
- 3/4 cup full fat cottage cheese
- 1/2 cup of blueberries
- 1/4 cup of unsweetened nondairy milk – almond or coconut
- Stevia to taste
- Vanilla extract to taste – I like approx a 1/2 teaspoon
- Combine all of the ingredients into a blender and blend until creamy smooth.
PhilaMedicalWeightLoss
- Pumpkin Pie Weight Loss Smoothie
- 1⁄4 cup flax seeds
- 1⁄4 cup heavy whipping cream
- 1⁄4 cup of unsweetened almond milk
- 1⁄4 cup unsweetened pumpkin purée
- 1 tablespoon powdered Stevia
- 6-9 drops of liquid Stevia
- 1⁄2 teaspoon pumpkin spice mix
- Blend everything together then refrigerate for at least 20 minutes.
I hope you enjoy these recipes and they make your holiday season a bit sweeter. If you need help with losing weight – call us and schedule your FREE Medical Weight Loss Consultation in our offices located in Philadelphia and Bucks County. 215-821-7336
Call 215-821-7336 and set up your FREE Consultation now.
Fruity Tea Fat Burning Recipes by Medical Weight Loss Philadelphia
Hello everyone, it’s approaching the end of August and the end of summer is quickly upon us – with children going back to school and workloads returning to normal. And if you’re like me you may have just taken one of your children back to college.
This past weekend we just took our youngest son Noah to Penn State University for his first year. (If you are one of our weight loss patients, you probably have seen Noah working with us in the office this summer) And yes we are now empty-nesters, except for our 3 dogs who hopefully will never go off to college. So today my wife and I are feeling kind of blah and missing Noah quite a bit and because of this I have decided to make this post about some of my son’s favorite smoothie recipes but of course I will make them weight loss and fat burning friendly.
And yes you can still lose 2 – 5 pounds a week on our medical weight loss program while enjoying these delicious recipes. I am going to give you some of Noah’s favorite summertime fusion tea recipes because tea is especially good for speeding up your fat burning metabolism, detoxing your body and improving your overall health and wellness.
Summer Blast Iced Tea*:
- 4 teabags – green tea or black tea
- 1 cup of boiling water
- 1/2 cup of agave
- 1/4 cup of crushed fresh mint leaves
- 1 cup of unsweetened orange juice
- 3/4 cup of unsweetened pineapple juice
- 1/4 cup of fresh lime juice
- ice cubes
- 1 1/2 quarts of carbonated water
Directions: For the concentrate, place the tea bags in a medium bowl and add boiling water and steep for approximately 10 minutes. Then remove the tea bags and add the agave and mint and makes this very well. Mix the fruit juices and 1 quart container. Then add to tea mixture and refrigerate until you are ready to use it. For the tea, fill a 12 ounce glass with ice cubes and then add a half cup of the tea concentrate and fill the glass with carbonated water. This makes about 6 servings.
Tapioca Nut Tea*:
Ingredients:
- 3 1/2 cups of water
- 2 black tea bags
- 4 teaspoons of Stevia or any other sugar substitute
- 1/4 teaspoon of almond extract
- 1 tablespoon of instant tapioca
- 4 tablespoons of unsweetened almond milk
- ice cubes
Bring the water to a boil in a medium sauce pan over high heat. Pour 2 cups of boiling water over the tea bags in a teapot or in 2 cup heat proof measuring cup. Steep the tea for 4 minutes or until it’s a very dark and then remove the teabags. Stir in the sugar substitute and almond extract and let this cool to room temperature. Then add the tapioca to the remaining 1 and half cups of boiling water and let this boil for 3 to 4 minutes over medium – high heat until the tapioca is translucent and cooked through. Next drain the tapioca and rinse under cold water until it’s cool. And divide the tapioca between 2 tall glasses, poor 2 tablespoons of the unsweetened almond milk and to each glass. Fill each glass three fourths full with ice. Divide T between the glasses and stir to combine and serve this immediately. This makes about 2 servings that are 10 ounces each. If you’d like you can even substitute the black tea with any other type of tea either one of your favorite herbal teas or even a fruit flavored tea. And instead of using the almond extract you can even use vanilla, I have done this and it’s very tasty.
Lime & Ginger Iced Tea*:
- 1 quart of water
- 2 thin slices of fresh ginger – approximately 1 inch in diameter
- 4 green tea bags
- 1/2 cup of Stevia or any other sugar substitute
- 1/4 cup of freshly squeezed lime juice – this should be about 2 – 3 whole limes
- ice cubes
Instructions: Bring the water and ginger to a boil in a large saucepan. Pour the water over the tea bags in a teapot or a 4 cup heatproof measuring cup and let the tea steep for approximately 3 minutes. Next we removed teabags and the ginger. Stir n 1/4 cup of unsweetened sugar substitute and let this cool to room temperature. and now mix the remaining 1/4 cup of sugar substitute with the lime juice and add this to the tea, finally pour the tea into 4 ice filled glasses and enjoy. This makes approximately force servings.
Lemon-Berry Ice Tea*:
- 3 cups of boiling water
- 16 bags of your favorite tea
- 1/2 cup of Stevia or any other sugar substitute
- 3 cups of unsweetened cranberry juice
- 3/4 cups of freshly squeezed lemon juice – approximately 5 lemons
- ice cubes
Directions: in a very large pitcher, pour the boiling water over the tea bags. Cover and let this steep for about 5 minutes. Then remove the tea bags and stir in the sugar. Next we add to cranberry and lemon juices and chill in the refrigerator for a bit. Serve this over ice and you can always garnish it with a nice slice of lemon or lime. This makes approximately 7 servings that are 8 ounces each.
I hope you enjoy these recipes as much as Noah does. And I do thank you for reading this article. Typing this article has actually been therapeutic for me and I am not quite as blah as I was before writing this.
If you are one of our weight loss patients I invite you to come back to this blog next week because I try to post at least 3 – 5 great tasting recipes a week that help you burn fat and lose weight.
If you are not one of our weight loss patients and you need help with losing weight I invite you to call us and schedule a free medical weight loss consultation. It doesn’t matter how much weight you are looking to lose, whether it’s just 15 pounds or 200 pounds we have programs that can assist you in achieving your weight loss goals. Call us at 215-821-7336
* The recipes in this post were taken from the book by pil sensational smoothies and drinks
Bye Bye Belly- New Ways To Lose It by Medical Weight Loss Philadelphia
If you are looking to lose weight our Philadelphia medical weight loss program can help you achieve your weight loss goals. In fact using this program I have dropped from 247 lbs down to 173 lbs over the past months. On our weight loss program I wasn’t hungry and I was able to enjoy real food that was delicious, satisfying and tasty.
Here are a few of the tasty recipes that I was able to enjoy while losing weight.
Creamy Berries Ginger Cinnamon Sensation
- 1 cup of unsweetened almond milk
- 3 tablespoons of heavy cream
- 1.5 cups of water
- 7 – 8 raspberries
- 1 cup of spinach or kale
- 1 teaspoon of chia seeds
- 1 teaspoon of grated ginger
- 1 teaspoon of cinnamon
- combine all the ingredients into a blender and enjoy.
Chocolate Raspberry Dream Smoothie
- 1 cup of coconut cream or Greek yogurt
- 1 cup of water
- 2 tablespoons of heavy cream
- 5 – 10 drops of liquid chocolate stevia
- 4 tablespoons of raspberries
- 2 teaspoons of cocoa powder
- combine all of the ingredients into a blender and enjoy.
So there you have it some delicious recipes that will tantalize your taste buds, satisfy your hunger and cravings, fill your tummy and say bye bye to your belly.
I hope these recipes help make your losing weight easier, tastier and more enjoyable. If you need assistance with your weight loss please call us for your totally free medical weight loss consultation at 215-821-7336.
As of July 12, 2015 these free medical weight loss consultations are being offered for a limited time. Call 215-821-7336 and schedule your free consultation now.
The appetite suppressant pills helped decrease my cravings and my appetite and the vitamin B12 injection gave me a controlled boost of energy. The combination of the weight loss pills, vitamin B12 injections, sensible eating plans and a walking program helped make my losing weight a reality.
We even have weight loss plans designed especially for people who have diabetes, hypothyroidism and polycystic ovarian syndrome.
So if you’re looking to lose weight or just become more healthy call us and let us see how we can help you.
In our weight loss program there are no gimmicks, no tricks and no magic diet fads but rather a medically sound blue-print with step by step instruction on how to achieve your goals.
So call us now at 215-821-7336 for your free consultation.
Beach Body Weight Loss Recipes by Medical Weight Loss Philadelphia
Phila Medical Weight Loss
It’s June and many people have been participating in our Philadelphia medical weight loss program and have already gotten their body ready for the beach. But if you don’t have your beach body yet here are a few recipes that when combined with our medical weight loss program can help you lose 2 to 5 pounds a week just like most of our patients do.
These are some of the recipes that I myself have enjoyed while dropping from 247 lbs to 177 lbs over the past few months.
Fruity Smoothie for Two:
Ingredients:
- A half cup of blueberries
- 1/4 cup of cherries
- 1/4 of a small banana
- 6-8 ounces of unsweetened almond milk or any non-dairy milk
- 1 handful kale
- 1 tablespoon of coconut butter
- 1/4 cup of flax seeds
- 1 teaspoon of butter
- 4-6 ice cubes
Combine all of the ingredients into a blender and enjoy.
Chocolate Nut Muffin
Ingredients:
- 2 tbsp ground hazelnuts / hazelnut meal
- 1 tbsp unsweetened raw cocoa powder
- ⅛ tsp baking soda
- 2 tbsp of Stevia
- 1 large egg
- 1 tbsp extra virgin coconut oil or butter, melted
- 3-5 drops liquid stevia
- Can add 1 tbsp reddiwhip or greek yogurt and sprinkle a touch of cinnamon
Instructions:
Place all the dry ingredients in a mug and mix thoroughly. Add the egg, coconut oil and stevia and mix well using a fork. Microwave on high for 70-90 seconds. After it is cooked you can add reddiwhip, greek yogurt and even top with cinnamon.
Blueberry Cheesecake Candies
Ingredients:
- 1/2 cup blueberries, fresh or frozen – or any berry that you like
- 3/4 cup cream cheese, softened
- 1/4 cup butter or coconut oil, softened
- 2 tablespoons of stevia
- 1 vanilla bean OR 1/2–1 tablespoon vanilla extract
Directions:
Cut the butter and cream cheese into small pieces and place in a bowl. Let it sit for 30-60 minutes and soften at room temperature so that is is soft but firm. Place the strawberries into a blender and pulse to a smooth consistency. Then add the powdered stevia, vanilla extract and mix well. Add the softened butter and cream cheese. Pulse everything so that it is blended nicely and creamy smooth. Then spoon out the the tasty treat into small tins or candy molds. Put this into the freezer for about 2 hours or more until everything is set.
I hope you enjoy these recipes as much as I do and I hope they make your weight loss journey a bit more enjoyable and sweeter. If you need help in achieving your weight loss goals I invite you to call us for a free medical weight loss consultation at 215-821-7336.
As of June 17, 2015 the free medical weight loss consultations are being offered for a limited time. Call 215-821-7336 and schedule your consultation now.
So call now if you want to lose weight under the supervision of a medical doctor. The weight loss pills help decrease your appetite and cravings and the vitamin B12 injection boosts your metabolism and gives you that extra energy to get through your day.
Lose 2-5 lbs a Week Satisfying Your Sweet Tooth by Philadelphia Diet Doctors
Lose 2-5 lbs a week and satisfy your sweet tooth with our medical weight loss program. Here are 3 recipes that will satisfy your cravings for sweets and still make you skinny.
In our medical weight loss clinics in Philadelphia and Feasterville Bucks County PA we believe that knowing what to eat is one of the main secrets to successfully losing weight. That is why we are are constantly giving you skinnylicious recipes that are delicious and conducive to you losing weight.
Chocolate Chip Strawberry Muffins*
This recipe makes 9 muffins. These muffins are very similar to the big products you can find in many high end coffee shops. They are deliciously chocolate , moist and studded with jewel like berries. You can also add 2 tbsp of good quality cocoa powder to the batter to create a double chocolate treat. Dark chocolate is actually very good for you because it contains antioxidants and is heart friendly.
Ingredients:
We will need coconut oil for greasing the muffin tin.
2 cups of almond flour
1/2 cup of mini dark chocolate chips
1/2 teaspoon of baking soda
a pinch of sea salt
3 large eggs
1 quarter cup of maple syrup or honey
2 tablespoons of coconut oil melted
1 tablespoon of fresh lemon juice
1 teaspoon of pure vanilla extract
1 cup of fresh strawberries trimmed and sliced
Directions:
Preheat the oven to 325 degrees Fahrenheit. Then lightly grease 9 muffin cups with coconut oil. Line the bottom of the cups with parchment paper and grease the parchment. In a large bowl stir together the almond flour, chocolate chips, baking soda and salt. In a small bowl whisk together the eggs, maple syrup, coconut oil, lemon juice and vanilla until well blended. Add the wet ingredients to the dry ingredients and stir to combine. Fold the strawberries and spoon the batter into the prepared muffin cups. Bake for 20 to 25 minutes or until a toothpick inserted into the center of one of the muffin comes out clean. Remove from the oven and let it cool on the rack for about 5 minutes in the muffin tin then turn out onto the rack let it cool and serve.
Chocolate Raspberry Donuts*
Ingredients:
Coconut oil for greasing the donut pans.
2 cups of find almond meal
1/4 cup of unsweetened cocoa counter
2 teaspoons of coconut flour
1 teaspoon of baking soda
a pinch of sea salt
4 large eggs
1/4 quarter cup of honey
1/4 cup of coconut oil
1 teaspoon of pure vanilla extract
1 cup of fresh raspberries
1/3 cup of dark chocolate chips.
Directions:
Preheat the oven to 350 degrees Fahrenheit and lightly grease a donut pan with coconut oil. In a large bowl stir together the almond meal, cocoa, coconut flour, baking soda and salt until well combined. Then in a medium bowl whisk together the eggs, honey, coconut oil and vanilla. Add the wet ingredients to the dry ingredients and stir to mix well. Carefully fold in the raspberries and chocolate chips. Spoon the batter into the donut pan and tap lightly on the counter to remove air bubbles. Bake for approximately 20 to 25 minutes until firm. Let it cool before serving.
Banana Vanilla Pancakes*
Vanilla and banana go together splendidly in this recipe and using a vanilla bean creates very rich flavor. Vanilla beans contain some B complex vitamins and traces of many minerals such as calcium, potassium, iron and zinc. This means that the vanilla can help regulate the body’s metabolism and normalize heart rate and blood pressure.
Ingredients are as follows:
3 large eggs
2 large ripe bananas seeds from one vanilla bean
1 teaspoon of pure vanilla extract
3 tablespoons of coconut flour
1/4 teaspoon of baking soda
1/4 teaspoon of ground cinnamon
a pinch of sea salt
coconut oil for greasing the skillet and fresh fruit for topping. Directions:
Place the eggs, bananas, vanilla seeds and vanilla extract in a food processor and pulse until very smooth. Then add the coconut flour, baking soda, cinnamon and salt and pulse until smooth. Let this sit for about 10 minutes so the coconut flour can absorb the liquid.
Pulse again a few times. Place a large skillet over medium heat and brush with a bit of coconut oil.
When the skillet is hot add about one quarter cup of the batter and cook until bubbles appear on the top this should take about approximately 3 minutes.
Flip the pancake and cook until browned on the second side and cooked through. Repeat this process until all the batter is used. You can serve just topped with fresh fruit.
*Recipes are from the book paleo For Beginners by Fall River Press
If you need help with your weight loss call us for a Free Consultation at 215-821-7336
Recipes to Burn Fat and Look Great by Medical Weight Loss Philadelphia
Hello everyone Dr. Kenny here, if you are one of our medical weight loss patients you know that my mantra is “Losing Weight Should be Simple, Easy, Delicious and Fun. So with that being said here are a few more weight loss recipes that are definitely delicious and should help you achieve your weight loss goals of losing 2 – 5 pounds per week.
In my recent post of recipes on our website I have been giving you lots of weight loss recipes for weight loss smoothies and shakes in addition to regular appetizers, entrées, desserts and even snacks. The reason I have been posting so many smoothie recipes is because the majority of our patients are asking for quick and easy weight loss smoothie recipes because they do not have enough time for a regular breakfast first thing in the morning.
It just seems that everyone is always in a rush nowadays and there is never enough time to take care of yourself.
Most of the men I know are literally working 24/7 and most of the females that I know are also working 24/7 in addition to taking care of their children, getting them ready for school in the morning and then they head out to work or to take care of whatever responsibilities they have to attend to for the day.
So to me it seems that females have an even more difficult time taking care of themselves as compared to men. Now if you are man please do not be upset with me for saying this. I am a man, so this gives me the privilege to make such an observation. Honestly though, this is how it is in my house.
I do try to help with household chores and with the children but the majority of my time is spent in the office taking care of our wonderful patients. While my wife is taking care of the children, getting our youngest off to school in the morning and giving him a good healthy breakfast (because we know that young minds need good healthy food to fuel both their bodies and their brains to do well in school); in addition to this she also takes care of our three dogs and her parents. Not only does she do all of this but she also manages our offices and actually answers the phone and schedules the majority of appointments in our office. So when you call the office and if Elyse answers the phone you now know that she is my wife.
My wife is an amazing woman and she gave up her career in Pharmacy in order to stay at home and raise our three children and help us build our wonderful practice. So with all of this being said I know that women have a multitude of responsibilities and are not always capable of spending the time to take care of themselves. And that is why our weight loss program is designed to be simple, easy, delicious and fun and does not require you to exercise a multitude of hours each and every week.
Sorry! Sometimes I have a tendency to run on a bit LOL. But I am just very appreciative for the woman in my life and all the other woman in the world who are usually the backbone of their family and as such society.
Now! Here are the delicious weight loss recipes.
This is going to be a smoothie that is designed primarily for burning fat.
Nut-berry Fat Burning Weight Loss Smoothie
- 1/2 cup of fresh or frozen blueberries.
- 1 small apple, remove the core.
- 1 hand full of kale.
- 4 – 6 ounces of unsweetened almond milk, hazelnut milk or any other type of nondairy milk.
- 1 tablespoon of flax seeds.
- 1 – 2 packets of Stevia.
- If you are not using frozen blueberries you may want to add 1/2 – 1 cup of ice to make it nice and frosty and refreshing.
Now we just combine all of the ingredients into a blender and blend until it’s nice and smooth.
The Burn Fat and Look Great Smoothie:
- 2 handfuls of kale.
- 2 cups of cooled brewed green tea or any other type of tea.
- The juice of 1 lemon.
- 1/2 avocado that is peeled and pitted.
- ½ of pink grapefruit that is peeled and seeded.
- 1/4 cup of pitted dates –
- Or instead of the dates you could use 1 scoop of our Solutions4 protein powder that is totally sugar-free and packs the right amount of protein to get your body fat burning.
- 1 tablespoon of flax seeds.
- 4 – 6 ounces of unsweetened almond milk, hazelnut milk or any other type of nondairy milk.
Combine all of the ingredients into a blender and blend until it is nice and smooth.This recipe is taken from the book “The 10 Day Green Smoothie Cleanse” That is written by Jennifer Smith , However I did modify the recipe by adding flax seeds and substituting our protein powder in place of the pitted dates.
I hope you enjoy these recipes as much as I do.
If you need help with losing weight please call us for your free weight loss consultation at 215-821-7336.
Thank you and have a fantastic day!
Again please remember to call us at 215-821-7336.
2 Delicious Recipes That Burn Fat and Eliminate Hunger Cravings
Good morning! In our continuing efforts to lose 2-5 lbs a week and trying to make weight loss delicious and easy I have 2 more yummy recipes for you. The first is great for breakfast and even a snack and the second is for blueberry muffins that make a nice treat especially for a cheat meal. Enjoy!
Venice Frittata*
This is a is a great recipe for breakfast or even to have as a delicious snack.
Ingredients:
- Cooking spray
- 1 medium onion, sliced thin
- 1⁄2 cup baby spinach
- 2 cups Egg Beaters
- 1 tsp gluten-free Dijon mustard
- 2 Tb 2% milk
- 1⁄2 tsp salt
- 1⁄4 tsp pepper
- 2 Tbsp brown rice flour, or use a premade gluten-free flour blend like those sold by Bob’s Red Mill
- 4 oz low-fat shredded Swiss cheese
Directions:
- Preheat oven to 350 degrees
- Spray a medium skillet with cooking spray and sauté onion until light brown, stirring occasionally. Add baby spinach and sauté spinach until wilted and any additional liquid in the pan evaporates.
- Spray a 10-inch casserole pan with cooking spray.
- Whisk together Egg Beaters with Dijon mustard, 2% milk, salt, and pepper, and pour in casserole dish. Top with spinach mixture. Mix Swiss cheese with flour and sprinkle over the top.
- Bake for 35–45 minutes until set through; cut into quarters and serve.
makes approximately 4 servings
Nutritional information: 151 calories, 21.6 grams protein, 11.3 grams carbohydrates, 1.8 grams fat, 10.5 milligrams cholesterol, 499 milligrams sodium, 1 gram fiber, 360 milligrams calcium, 3.2 milligrams iron.
Tip: Egg whites or other egg substitute can be used in place of the Egg Beaters. Also, chopped cooked broccoli works well in place of the spinach, and low-fat cheddar in place of the Swiss.
weightlosstipsrecipes
Blueberry Crumb Muffins*
These are so delicious and you can freeze extras so you can take them out when you need them. Any berry can be used in this recipe.
Ingredients:
- 1⁄2 cup white rice flour
- 1⁄2 cup brown rice flour
- 1⁄2 cup tapioca starch
- 1⁄2 cup sorghum flour
- 1⁄4 cup granulated sugar
- 2 tsp baking powder
- 1⁄2 tsp baking soda
- 1 tsp xanthan gum
- 1⁄4 tsp salt
- 1 tsp lemon zest
- 2 eggs
- 1⁄2 cup plain low-fat yogurt
- 1 cup low-fat 1% milk
- 4 Tb melted butter, divided in half
- 2 cups fresh or frozen blueberries
- 2 Tb brown sugar
- 1⁄4 cup almond flour
- 1⁄4 cup white rice flour
- 1⁄4 tsp nutmeg
Directions:
- Preheat oven to 400 degrees. Line a 12-cup muffin tin with paper muffin cups.
- Mix all dry ingredients (flour through lemon zest) in a large mixing bowl.
- In a separate bowl, beat together eggs, yogurt, milk, and 2 tablespoons of the melted butter.
- Make a well in the center of the dry ingredients. Pour in wet ingredients and stir until just combined.
- Stir in blueberries. Divide batter evenly among the 12 prepared muffin cups.
- In a small bowl, use a fork to mix together brown sugar, almond flour, white rice flour, nutmeg, and remaining 2 tablespoons of melted butter.
- Sprinkle crumb mixture evenly over the 12 muffins.
- Bake for 25 minutes or until a toothpick inserted in the middle comes out clean.
Makes 12 servings.
Nutritional information per serving: 209 calories, 4.6 grams protein, 36 grams carbohydrates, 6 grams fat, 47 milligrams cholesterol, 174 milligrams sodium, 72 milligrams calcium, <1 milligram iron.
Tips: These muffins are best served warm with butter or jelly. Freeze any left over muffins so you can have delicious muffins whenever you want them.
I hope you enjoy these recipes.
If you need help with your weight loss please call us to schedule your free consultation
at 215-821-7336
*Recipes are taken from the book “gluten free hassle free by Marlissa Brown, RD CDE”
Fat Burning Recipes to Get Rid of Belly Fat by Weight Loss Philadelphia
Want to lose weight fast? Tired of horrible tasting diet food? Then enjoy these recipes for fast and yummy weight loss.
These are fantastic recipes from Dana Capender’s book 1001 Low Carb Recipes.
Spicy Salsa Chicken
- 1 1/2 pounds boneless skinless chicken breast
- 2 tablespoons of olive oil
- 4 ounces of Monterey Jack, pepper jack or shredded Mexican cheese blend
- 1/2 cup of mild – medium salsa
Pound the chicken breast to 1/2 inch thick and divide into portions. Place a large heavy skillet over medium – high heat and the oil and sauté the chicken breasts for about five minutes or until the bottom is golden. Turn and sauté for another 3 – 4 minutes. Top the chicken breast with cheese, turn the heat down to medium – low then cover the skillet and let the whole thing cook for about another 3 – 4r minutes or until the cheese is melted. While the cheese is melting put the salsa in a microwavable dish and cook it for about a minute or less. Remove the chicken to serving plates and top with the salsa and serve. This should make approximately 4 – 5 servings.
Golden Crispy Chicken
- 1 1/2 pounds boneless skinless chicken breast
- sprinkle on barbecue dry rub
- 1/2 cup of crushed barbecue flavored pork rinds
- 2 tablespoons of olive oil
Pound the chicken breast until they are about 1/2 inch thick all over and cut into three – four servings. Sprinkle both sides of each piece liberally with the seasoning. Then sprinkle each side of each serving with 1 tablespoon of the pork rind crumbs and press them into the surface with a clean palm. Heat the oil in a large heavy bottomed skillet over medium – high heat. Add the chicken breast and sauté for 5 – 6 minutes per side or until crispy and cooked through. This should make approximately 4 servings.
Chicken Parmesan
- 1/2 pounds of boneless skinless chicken breast
- 1 cup of grated Parmesan cheese
- 4 teaspoons of dried oregano
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- 1 teaspoon of pepper
- 2 eggs
- 4 tablespoons of butter
Start by pounding the chicken breast until they are about 1/4 inch thick and cut them into six portions. Set them on the side and then combine the cheese with the oregano, garlic, paprika and pepper on a plate. On another plate or in a shallow bowl, beat the eggs and the chicken in the egg and then the cheese mixture coating both sides. Melt the butter in a heavy skillet over medium – low heat and sauté for 4 – five minutes per side or until cooked all the way through. This should make approximately 5 – 6 servings.
Spicy Skillet Chicken
- 3 boneless skinless chicken breast
- 3 tablespoons of olive oil
- 1 medium onion chopped
- 1/2 teaspoon of coriander
- 1 tablespoon of ground cumin
- 1/4 teaspoon of ground cinnamon
- 1/2 teaspoon of turmeric
- 1/4 teaspoon of black pepper
- 1 tablespoon of freshly grated ginger
- 14 ounces of diced tomatoes
- 2 garlic cloves crushed
- 1 cup of chicken broth
Cut the chicken breasts into cubes and he did olive oil over medium heat in a heavy skillet and add the chicken and onions. Sauté these for a few minutes and then stir in the coriander, cumin, cinnamon, turmeric and pepper. Cook until the chicken is weight all over. Add ginger, tomatoes, garlic and broth and stir. Cover and turn heat to low and simmer for about 15 minutes just make sure that everything is cooked thoroughly. This should make approximately 3 servings.
These recipes are taken from the book 1001 low-carb recipes by Dana Carpender.
I hope you enjoy these recipes as much as I do.
If you would like help with losing weight just call us and schedule a Free Consultation.
Call us at 215-821-7336
More Delicious Fat Burning Recipes – Medical Weight Loss Philadelphia
W
ith our medical weight loss program our goal is to safely lose 2 to 5 pounds a week and in our continuing effort to achieve this here are recipes for some delicious weight loss smoothies.
In some of these recipes I do recommend using unsweetened almond milk but if you have any type of not allergy you can always substitute some other type of beverage like unsweetened rice milk and possibly even coconut water.
Also if you would like to make these smoothies a bit more frosty you can always add a few ice cubes to the recipe.
Breakfast Special
- 1 cup of kale
- 1 cup of spinach
- 1 teaspoon of freshly grated ginger
- 2 scoops of our Solutions4 chocolate protein shake
- 1 small banana
- 1 cup of water
- Combine all of these ingredients into a blender, blend and enjoy.
Chocolate Peanut Butter Banana
- 2 scoops of our Solutions4 chocolate protein shake
- 1 small banana
- 1/4 creamy peanut utter
- 1 cup FAGE Greek yogurt
- Combine all of the ingredients into a blender, blend and enjoy.
Blue Banana Weight Loss Special
- 1/2 cup of blueberries
- 2 scoops of our Solutions4 chocolate protein shake
- 1 small banana
- 1 cup of water
- 6 ice cubes
- Combine all of the ingredients into a blender, blend and enjoy.
Proteins and Veggie Bomb
- 1 cup of kale
- one small banana
- 1 cup of unsweetened plain almond milk
- 2 scoops of our Solutions4 chocolate protein shake
- 3/4 cup of water
- Combine everything into a blender and blend away and enjoy
Chocolate Covered Strawberries
- 1/2 cup of strawberries
- 2 scoops of our Solutions4 chocolate protein shake
- 1 cup of unsweetened almond milk
- put all of the above into a blender and enjoy
Banana and Peachy Chocolate Smoothie
- 1 small banana
- 1 cup of unsweetened almond milk
- 1/4 cup of peaches
- 2 scoops of our Solutions4 chocolate protein shake
- Combine everything into a blender and enjoy.
Chocolate Covered Mangoes and Banana
- 1/4 cup of sliced mango
- 1 small banana
- 1 cup of unsweetened almond milk
- 2 scoops of our Solutions4 protein shake
- Combine everything into a blender and enjoy.
Orange Cream Delight
- 2 scoops of our Solutions4 chocolate protein shake
- 1 small banana
- 1/2 cup of oranges
- 1/2 cup of FAGE Greek yogurt
- Combine all of the ingredients into a blender and enjoy.
Black Banana Berry
- 2 scoops of our Solutions4 chocolate protein shake
- 1 small banana
- 1/4 cup of blackberries
- 6 ounces of FAGE Greek yogurt
- Combine all of the ingredients into a blender and enjoy.
Hunger Killer Weight Loss Smoothie Recipe
- 2 scoops of our Solutions4 chocolate protein shake
- 1/4 cup of sliced avocado
- 3 tablespoons of heavy cream
- 3 ounces of FAGE Greek Yogurt
- 1 cup of unsweetened almond milk
- Put all of these ingredients into a blender and enjoy.
The Hawaii Banana
- 1/4 cup of chopped pineapple
- 1 small banana
- 3 ounces of FAGE Greek yogurt
- 2 scoops of our Solutions4 protein shake
- 1 cup of unsweetened almond milk
- Place everything into a blender, blend and enjoy.
Strawberry Peaches and Cream
- 1/2 cup of frozen unsweetened peaches
- 1/2 cup of frozen unsweetened strawberries
- 2 scoops of our Solutions4 protein shake
- 3 ounces of FAGE Greek yogurt
- 1 cup of unsweetened almond milk
- Combine all of the ingredients into a blender and enjoy.
I hope you enjoy these recipes as much as I do. If you would like and added nutritional boost to any of the above recipes you can always add 1 – 2 cups of kale to give your body a mega-boost of great nutrition. Some of the above recipes might reach more than one serving so you could always put one in the refrigerator and have it later or you could put it in a travel mug and have it throughout the course of the day. Actually this is what I do like make a bit extra and I take it with me and I sip it throughout the entire day. This really helps with the decreasing my cravings and hunger.
If you need help in achieving your weight loss goals please call us at 215-821-7336. And if you have hit a plateau please feel free to call us and we will help you to continue with your weight loss and achieve your goals.
Thank you for reading this article and have a fantastic day.
Call for a free weight loss consultation 215-821-7336