How to Stay Motivated As You Pursue Better Health

Embarking on an exercise and medical weight loss plan is a commendable step towards a healthier and happier you. However, maintaining motivation throughout the journey can be challenging. Here are some tips to help you stay inspired and committed, keeping in mind that it usually takes two months or more for a new practice to become a habit. Read more

A New Year, A New You: Breaking Free from Unhealthy Habits

As the new year unfolds, it’s a perfect time to shed habits that no longer serve your well-being and embrace positive changes. This is particularly true for those of you who have chosen to follow a medical weight loss plan or those who are working to maintain their prior weight loss. Breaking free from habits like excessive alcohol consumption, smoking, fast-food indulgence, sleep neglect, and stress overload requires commitment and a strategic approach. Here’s a guide to help you embark on this transformative journey. Read more

How to Savor Holiday Spirits Without Excess Calories

Embracing the holiday season often means relishing in festive gatherings.  While toasting with alcoholic beverages is part of the merriment, the calories in those seasonal cocktails can pose a challenge for those committed to a medical weight loss plan. But you don’t have to forgo all of the fun. Here’s your go-to guide on how to savor your favorite adult beverages without jeopardizing your health goals.

Use Crafty Mixology. Unleash your creativity by opting for low-calorie mixers. Replace sugary sodas or juices with diet sodas, sparkling water, or infused water. These alternatives not only cut down on calories but also infuse a delightful twist into your drink concoctions.

Sip Lighter Libations. Choose lighter alcoholic options such as wine, champagne, or spirits mixed with soda water. These selections generally pack fewer calories than cocktails drowning in syrups and sugary mixers. Explore various varieties to discover your preferred low-calorie sip.

Mind Your Pour. Exercise caution with portion sizes by using smaller glasses and measuring your spirits precisely. Adding ice or water to your drink can also lower the calorie content while ensuring you stay adequately hydrated.

Choose Fresh and Natural Ingredients. Elevate your cocktails with fresh, natural components. Muddle in berries, slices of citrus, or herbs to enhance flavor without piling on calories. Avoid artificial syrups and welcome the goodness of nature into your glass.

Avoid Excess Sugar. When opting for pre-made mixes or flavored spirits, scrutinize the nutritional information. Some products harbor added sugars and high calorie counts, so lean towards options with lower sugar content or take the reins by creating your own mixes at home. This way, you can relish the occasional treat while aligning with your medical weight loss plan.

Stay Hydrated. Maintain a balance between alcoholic beverages and water to stay hydrated. This not only regulates your overall calorie intake but also wards off the undesirable effects of excessive alcohol consumption.

Utilize Strategic Planning. Anticipate indulging in a few drinks? Plan your meals wisely by opting for lighter, nutrient-dense options throughout the day. This strategic approach compensates for the additional calories stemming from your festive libations.

Keep in mind that moderation is always key, both to preserve your medical weight loss progress and to avoid the complications of excess alcohol consumption. Always practice safe habits both in regard to your eating plan and your personal safety. Here’s to a celebratory season filled with joy and guilt-free enjoyment! And should you seek further guidance, remember, we’re just a phone call away.




5 Habits That Harm Your Immune System and How to Avoid Them

The immune system plays a crucial role in protecting our bodies from illnesses and infections. However, certain habits and lifestyle choices can undermine its effectiveness, leaving you more susceptible to illnesses and even immune system disorders. Recognizing and changing these habits can significantly bolster your immune system.

As cold and flu season approaches, fostering a healthy immune system is more important than ever! Keep an eye on these five habits as the seasons change. Read more

10 Foods That Help to Keep You Hydrated in the Summer Heat

It certainly feels like someone turned up the thermostat outside! We hope you’re enjoying your summer, and spending plenty of time at the beach or by the pool. But summer heat can also be extremely dehydrating, the point that it can be dangerous. This is especially true for people over 65, very young children, those who work outdoors, and anyone who is exercising vigorously. Read more

5 Great Reasons to Include Citrus in Your Meals

Many people love citrus, especially here in Southern California where the fruit is plentiful.  You might even swear by your vitamin C for preventing colds and the flu.  Fruits and veggies, in general, make up part of a balanced medical weight loss plan, but there are actually several other very important reasons to include citrus fruits in your diet, such as… Read more

4 Ways to Get Even More from Your Workouts!

You already know that exercise serves as a key component to a medical weight loss plan. But exercise can also boost your mental health. And because improved mental health reduces the hormonal imbalances that lead to weight gain and cravings, all of these factors influence one another. A balanced, healthy lifestyle helps you to achieve multiple goals at once. Read more

5 Foods to Fight Inflammation

Inflammation is not always a bad thing. When we’re sick or injured, our immune system activates an inflammatory response to help us heal. But in some people, that activation doesn’t end. Instead, the immune system begins to attack our own bodies, and over time chronic inflammation can lead to autoimmune disorders and other health problems. Studies have even linked inflammation to serious conditions like heart disease and cancer.

Luckily, there are steps you can take to reduce inflammation in your body, and help yourself to get healthier. Diet plays a big role in either promoting inflammation or reducing it, so adjust your diet accordingly.

The following types of foods are known to fight inflammation and help your body return to a healthy balance:

  • Foods that are high in fiber, such as whole grains, brown rice, beans, and legumes
  • Fruits and veggies, which are high in vitamins and antioxidants
  • Unsaturated fats from foods like salmon, olive oil, nuts, and seeds
  • Herbs and spices like ginger, turmeric, curcumin, and rosemary
  • Green tea or hibiscus tea

A diet focused around the above foods is not only good for reducing inflammation; it can also help you follow a medical weight loss plan and stay healthy otherwise. On the other hand, certain foods are known to increase inflammation and can also lead to weight gain and other health problems. Avoid things like overly processed foods, snacks high in sugar and salt, or those high in saturated fats. And of course, excessive consumption of alcohol is unhealthy for numerous reasons, but it is also known to increase inflammation.

For more on nutrition, a medical weight loss plan, or an anti-aging diet to prevent common chronic diseases, call our office to schedule an appointment. We can help you learn to use food to support your health at any age or weight.


Can I Have a Little Wine?

As we help our clients put together their weight loss plan or anti-aging regimens, one question we hear often is, “Can I have a little wine?” We all know that too much alcohol is a bad thing, and that wine also contains calories (like any alcoholic beverage). But you might also have seen the numerous reports on the supposed “health benefits” of wine. So which is it? Should you avoid wine altogether, or can a little bit of wine fit nicely into your healthy living routine? Read more

What NOT to Eat Before Exercise

How are you feeling during your workouts? You know that breathing more heavily, sweating, and getting a bit tired during exercise is just another part of your overall weight loss plan. Even a bit of soreness (but not too much) is okay. But some feelings might be bothersome, or even a sign that something is going wrong. And if you’re feeling bloated and gassy, or having abdominal pain during exercise, you probably feel less motivated to keep going. Read more

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