Combating the Health Risks from Ultra-Processed Foods: Eat Clean

How a Pediatric Obesity Doctor Helped My Teen

Sun, 01 Feb 2026 11:00:24 GMT

How a Pediatric Obesity Doctor Helped My Teen

We didn’t walk into the pediatric obesity clinic looking for a miracle. I was looking for help—for my teen, who had slowly stopped enjoying things they once loved, and for our family, which felt stuck between worry and confusion.

From the first visit, the doctor surprised us. There was no lecturing, no charts waved in our faces, no judgment. Instead, she spoke to my teen, not about them. She asked about school stress, sleep, friendships, and what made them feel good in their own body. For the first time in a long while, my teen felt seen.

What really changed things was the focus on health, not appearance. The doctor prescribed weight loss medication and explained how growing bodies and brains need good nutrition and support, especially during the teenage years. She helped us understand how habits, emotions, routines, and family life all connect. Small, realistic changes replaced overwhelming “rules.” Progress wasn’t measured by a scale, but by energy, confidence, and how my teen felt day to day.

Over time, my teen started opening up again—laughing more, moving in ways they enjoyed, and feeling capable instead of ashamed. Our home changed too. Meals became less tense. Conversations became kinder. We learned how to support without pressure.

Dr. Novick didn’t just help my teen—she helped us rebuild trust in healthcare and in ourselves. Pediatric obesity care, when done right, isn’t about fixing a child. It’s about partnering with them, protecting their mental and physical health, and reminding them they’re worthy of care exactly as they are.

If your teen is struggling, know this: compassionate, patient-centered help exists—and it can change everything.

The New Obesity Pills: What to Know?

Thu, 01 Jan 2026 11:00:08 GMT

The New Obesity Pills: What to Know?

Injectable weight-loss medications like Wegovy and Zepbound have transformed obesity treatment, but weekly shots aren’t ideal for everyone. Concerns about needles, convenience, and cost have fueled excitement around a new option now on the horizon: obesity medications in pill form.

Two oral obesity drugs are expected to reach FDA approval soon, potentially as early as 2026. One is being developed by Novo Nordisk and contains a higher-dose version of semaglutide—the same active ingredient found in Wegovy and Ozempic. The other comes from Eli Lilly and uses a different compound, called orforglipron, created specifically for oral use.

Unlike injectable medications taken once a week, these new treatments would be taken daily. Creating effective pills hasn’t been easy. Some weight-loss hormones break down quickly in the stomach, so drugmakers have had to engineer formulations that allow the medication to survive digestion and be absorbed into the bloodstream. As a result, certain pills must be taken on an empty stomach.

In terms of effectiveness, studies suggest that the pills work—but not quite as well as injections. Oral semaglutide has shown weight loss results similar to some injectables at higher doses, while Eli Lilly’s pill has produced more moderate average weight loss. Side effects are also similar, most commonly nausea, diarrhea, and other gastrointestinal symptoms.

Cost is one of the biggest reasons these pills are generating buzz. Injectable obesity drugs often cost more than $1,000 per month without insurance. Because pills are generally easier and cheaper to manufacture, experts expect lower prices. Early estimates suggest oral obesity medications could be sold directly to consumers for around $149 per month, with the potential for even lower costs if insurance coverage improves.

The pills will be FDA-approved for adults, so Wegovy injectable medication will continue to be the most effective FDA-approved weight loss medication for teenagers.

Like the injectable options, these oral medications are intended to be used alongside a reduced-calorie diet and increased physical activity—not as a standalone solution. These drugs are not appropriate for everyone, including people with certain medical conditions or a history of specific endocrine cancers. Therefore, it is critical to speak with your healthcare provider, who can help determine whether these medications are appropriate based on your medical history, goals, and tolerance.

Overall, obesity pills could expand access to treatment for millions of people. While they may not fully replace injectables, their convenience and lower price point could make them a valuable new option in obesity care.

How to Keep Employees Healthy Through the Holiday Season

Mon, 01 Dec 2025 11:00:56 GMT

How to Keep Employees Healthy Through the Holiday Season

The holiday season is a time of celebration, reflection, and well-deserved rest—but it can

also bring stress, disrupted routines, and increased health risks for employees.

Employers who proactively support staff wellness during this busy period can reduce

burnout, boost morale, and maintain productivity. Here are several strategies to help

keep employees healthy and energized throughout the holidays.

First, promote flexible scheduling . Many employees juggle family commitments,

travel plans, and year-end deadlines. Offering flexible hours or remote work options can

ease pressure and support better work-life balance. When employees feel trusted and

supported, stress levels drop, and overall job satisfaction increases.

Next, encourage healthy eating and movement . The season is often filled with

sweets and indulgent meals. Employers can provide healthier snack alternatives, host

wellness challenges, or share simple resources like office-friendly stretching routines.

Organizing short walking breaks or friendly step competitions also helps employees stay

active during long workdays.

Mental health is equally important. The holidays can be emotionally challenging, so

ensure employees know what mental health resources are available. Consider providing

stress-management workshops, promoting Employee Assistance Programs, or simply

reminding teams that it’s okay to take time off. Creating a culture where employees feel

comfortable discussing mental well-being can make a meaningful difference.

Additionally, keep an eye on workload management . As year-end deadlines pile up,

burnout becomes more common. Leaders should set realistic expectations, prioritize

tasks clearly, and encourage teams to disconnect fully outside work hours. Small

gestures—such as giving extra time off or keeping meetings to a minimum—can prevent

fatigue.

Finally, celebrate thoughtfully . Holiday gatherings are great for team bonding, but

inclusive, low-pressure events help everyone feel welcome. Providing nonalcoholic

beverage options and choosing activities that don’t center solely on food can promote

healthier participation.

By supporting balanced schedules, physical and mental well-being, manageable

workloads, and inclusive celebrations, employers can help their teams stay healthy,

motivated, and joyful through the entire holiday season.

National Diabetes Awareness Month: 5 Essential Nutrition Tips

Sat, 01 Nov 2025 10:00:04 GMT

National Diabetes Awareness Month: 5 Essential Nutrition Tips

November marks National Diabetes Awareness Month, a time dedicated to raising awareness about diabetes and promoting healthier lifestyles. With over 37 million Americans living with diabetes and millions more at risk, it’s more important than ever to focus on preventive care—especially through proper nutrition.

Healthy eating plays a crucial role in managing blood sugar levels, maintaining a healthy weight, and reducing the risk of complications such as heart disease, kidney damage, and blindness. Whether you're living with diabetes or aiming to prevent it, balanced nutrition is a powerful tool.

Here are five essential nutrition tips to support diabetes prevention and management:

1. Choose Complex Carbohydrates

Opt for whole grains like brown rice, quinoa, and whole wheat bread. These foods digest more slowly, helping to prevent blood sugar spikes.

2. Focus on Fiber

High-fiber foods such as beans, lentils, and non-starchy vegetables help regulate blood sugar and improve heart health. Adults should aim for 25–30 grams of fiber daily.

3. Watch Portion Sizes

Even healthy foods can impact blood sugar if consumed in excess, including fruit. Use measuring tools or the plate method: half veggies, one-quarter lean protein, and one-quarter healthy carbs.

4. Limit Added Sugars

Reduce consumption of sugary drinks, candies, and processed snacks. Read labels carefully—added sugars can appear under many names, such as high-fructose corn syrup or cane juice.

5. Stay Hydrated and Choose Smart Beverages

Water is best. Avoid sugar-sweetened drinks, and if needed, choose low-calorie alternatives like unsweetened tea or flavored water.

During National Diabetes Awareness Month, take the opportunity to reflect on your eating habits. Small, sustainable changes can make a big impact—not just for those managing diabetes, but for everyone aiming for a healthier future.

5 Tips to Avoid Junk Food During the Halloween Season

Wed, 01 Oct 2025 10:00:00 GMT

5 Tips to Avoid Junk Food During the Halloween Season

Halloween is synonymous with sweets, treats, and indulgence, but it doesn't have to mean overloading on junk food. With a little planning, you can still enjoy the fun of the season without sacrificing your health goals. Here are five tips to avoid junk food during the Halloween holiday season:

1. Prepare Healthier Alternatives

Instead of candy, consider making healthier homemade treats like fruit kabobs, yogurt parfaits, or pumpkin-spiced energy bites. These options are fun, festive, and much better for your body than processed sweets.

2. Stay Hydrated

Often, thirst is mistaken for hunger. Drink plenty of water throughout the day to stay hydrated and reduce cravings for sugary snacks. Keep a water bottle handy while you’re out trick-or-treating, attending Halloween parties, or working at the office, or being at home.

3. Eat Before You Go Out

Eating a balanced meal or snack before heading out for Halloween festivities can help curb cravings and prevent overindulging. Opt for a high-protein snack like a handful of nuts, a cheese stick, hard-boiled eggs, or a piece of fruit with plain Greek yogurt to keep you full longer.

4. Practice Portion Control

If you do indulge in Halloween candy, be mindful of portion sizes. Instead of mindlessly eating from the candy bowl, set a limit for yourself—maybe just a handful or one small treat. This way, you can enjoy the fun without overdoing it.

5. Get Creative with Decorations

Transform your Halloween party into a healthy snack fest by serving up creative food displays using veggies, fruits, and nuts. For example, you can arrange sliced veggies into a pumpkin shape or make ghost-shaped cheese platters. It’s an engaging way to keep the focus on healthier snacks while still maintaining the spirit of the season.

By following these simple tips, you can enjoy a fun-filled Halloween without derailing your health goals.

Packing a Nutritious Lunch for Work or School

Mon, 01 Sep 2025 10:00:53 GMT

Packing a Nutritious Lunch for Work or School

Packing your own lunch is a great way to stay healthy, save money, and avoid the temptation of fast food. With a little planning, you can create meals that are balanced, tasty, and energizing. Here are five tips to help you pack a nutritious lunch for work or school:

1. Include a Source of Lean Protein

Protein helps keep you full and focused throughout the day. Add grilled chicken, tuna, hard-boiled eggs, chickpeas, or tofu to your lunch. These options are versatile and can be added to sandwiches, wraps, salads, or grain bowls.

2. Choose Whole Grains

Instead of white bread or pasta, go for whole-grain options like brown rice, quinoa, whole wheat wraps, or multigrain bread. Whole grains provide more fiber, help with feeling fuller longer, and keep your energy levels and blood sugar levels steady.

3. Pack Plenty of Fruits and Vegetables

Aim to fill half your lunch with colorful fruits and veggies. Carrot sticks, cherry tomatoes, cucumber slices, or a fresh salad are easy to prepare and packed with vitamins and minerals. Add a piece of fruit for a naturally sweet dessert.

4. Don’t Forget Healthy Fats

Healthy fats support brain health and help you feel satisfied. Add a few slices of avocado, a handful of unsalted nuts, seeds, or a drizzle of olive oil on your salad.

5. Prep Ahead and Use Reusable Containers

Meal prepping the night before saves time and stress in the morning. Use reusable containers to keep foods fresh, and don’t forget a water bottle to stay hydrated.

With these simple tips, packing a nutritious lunch becomes a quick, healthy habit that benefits both your body and mind.

Better Sleep for a Better Semester: Tips for College Students

mnovick@weightwellnessonline.com (Marsha Novick) — Mon, 28 Jul 2025 14:01:44 GMT

Better Sleep for a Better Semester: Tips for College Students

As college students head back to campus, it’s easy for sleep to fall low on the priority list. Between late-night study sessions, social events, and early classes, maintaining a consistent sleep schedule can feel impossible. But getting quality sleep is crucial for academic success, mental health, and physical well-being.

Here are some practical tips to help students improve their sleep this semester:

1. Set a Consistent Schedule

Going to bed and waking up at the same time every day—even on weekends—helps regulate your internal clock. It makes falling asleep easier and improves the quality of your rest.

2. Create a Sleep-Friendly Environment

Make your room a place for rest. Use blackout curtains or an eye mask to block light, and keep the room cool and quiet. Consider earplugs or a white noise app if your dorm is noisy. Avoid studying on your bed.

3. Limit Screen Time Before Bed

The blue light from phones and laptops can disrupt your melatonin production, making it harder to fall asleep. Try to disconnect from screens at least 30 minutes before bed. Instead, wind down with a book or calming music.

4. Watch Your Caffeine and Alcohol Intake

Caffeine can stay in your system for up to 8 hours, so avoid it in the late afternoon or evening. Alcohol might make you sleepy at first, but it disrupts sleep later in the night.

5. Don’t Rely on All-Nighters

Cramming might feel productive, but sleep is critical for memory consolidation and focus. You’ll perform better with 7–9 hours of rest than with extra time spent studying while exhausted.

Improving sleep won’t happen overnight, but even small changes can make a big difference. Prioritize rest now, and you’ll feel more energized, focused, and ready to take on the semester ahead.

Snacks for Children: Fueling Growth, Play, and Learning

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 01 Jul 2025 10:00:15 GMT

Snacks for Children: Fueling Growth, Play, and Learning

Snacks play a vital role in a child’s daily nutrition and development. With their high

energy needs, children require more frequent nourishment than adults. Between meals,

healthy snacks can provide essential nutrients, maintain energy levels, and support

growth, brain development, and concentration — especially during busy school days or

active play.

Unlike sugary or processed treats, nutritious snacks offer lasting energy without causing

spikes in blood sugar or contributing to unhealthy weight gain. Children’s stomachs are

small, and they may not eat enough during main meals. Well-planned snacks fill these

gaps and help children meet their daily dietary requirements.

Nutritious snacks combine protein, fiber, healthy fats, and essential vitamins and

minerals. Here are some excellent examples:

Fresh fruit with nut butter (e.g., apple slices with almond butter) provides fiber, natural sugars, and healthy fats.
Plain Greek yogurt with berries offers calcium for bone development and antioxidants for immune support.
Whole-grain crackers with cheese deliver fiber and protein to keep kids full and focused.
Vegetable sticks with hummus add fiber, vitamins, and plant-based protein in a fun, dippable form.
Boiled eggs and a small banana offer a balanced mix of protein and carbs, ideal for post-activity recovery.

Encouraging healthy snacking habits also sets the foundation for lifelong nutrition

awareness. Involving children in choosing and preparing their snacks can increase their

interest in healthy eating. By providing balanced snacks throughout the day, parents

and caregivers support children’s physical and cognitive development — helping them

thrive both in and out of the classroom.

Ultimately, nutritious snacks are more than just small bites between meals. They are

essential building blocks for a healthy, active childhood.

5 Tips for Mindful Eating

mnovick@weightwellnessonline.com (Marsha Novick) — Sun, 01 Jun 2025 10:00:15 GMT

5 Tips for Mindful Eating

In today’s fast-paced world, eating often becomes a rushed, distracted act. Mindful eating invites us to slow down and truly connect with our food. It’s not a diet—it’s a practice of awareness that can transform your relationship with food, improve digestion, and enhance overall well-being. Here are five simple tips to help you eat more mindfully:

1. Eliminate Distractions

Turn off the TV, put your phone away, step away from your desk, and sit down and eat at a designated table. Eating without screens or multitasking helps you tune into your body’s hunger and fullness cues, making meals more satisfying and less likely to lead to overeating.

2. Slow Down

Eating slowly allows your body time to signal when it’s full. Try putting your fork down between bites, chewing thoroughly, and savoring each flavor. You might find that you enjoy your meals more—and need less to feel satisfied.

3. Listen to Your Body

Before eating, pause and ask yourself: Am I truly hungry, or am I stressed, bored, or tired? Learning to recognize physical hunger versus emotional cravings can help you make more intentional choices.

4. Engage Your Senses

Notice the colors, textures, smells, and flavors of your food. Taking time to observe and appreciate your meal can increase enjoyment and encourage healthier choices.

5. Practice Gratitude

Take a moment before eating to reflect on where your food came from and express appreciation. This small ritual can ground you in the present moment and foster a deeper connection with what you’re eating.

Mindful eating doesn’t require perfection—just awareness. Start small, and over time, these simple habits can lead to lasting change in how you nourish your body and mind.

5 Easy Tips to Boost Your Vegetable Intake Every Day

mnovick@weightwellnessonline.com (Marsha Novick) — Mon, 28 Apr 2025 19:31:43 GMT

5 Easy Tips to Boost Your Vegetable Intake Every Day

Eating more vegetables doesn’t have to be a chore. With a few simple tweaks to your daily routine, you can effortlessly pack more nutrients into your meals. Here are five easy tips to help you increase your veggie intake without sacrificing flavor or time.

1. Start with Breakfast

Most people skip veggies in the morning, but it’s a perfect time to get a head start. Add spinach or bell peppers to scrambled eggs, blend kale or zucchini into your smoothie, or top your avocado toast with sliced tomatoes or arugula.

2. Sneak Them into Your Favorite Dishes

You don’t need to overhaul your meals—just tweak them. Mix grated carrots or chopped mushrooms into pasta sauce, chili, or meatballs. Add extra vegetables to stir-fries, casseroles, and even homemade pizza for a nutrient boost.

3. Make Veggies Convenient

Wash, chop, and store veggies in containers for easy access. Having ready-to-eat options like baby carrots, snap peas, or cucumber slices on hand makes it more likely you’ll grab them for snacks or toss them into a quick salad.

4. Try a “Meatless Monday”

Dedicate one day a week to plant-based meals. Explore veggie-packed dishes like lentil soups, roasted veggie bowls, or vegetable curries. It’s a great way to explore new flavors while increasing your vegetable variety.

5. Roast for Maximum Flavor

Roasting transforms vegetables into crispy, caramelized treats. Toss Brussels sprouts, cauliflower, or sweet potatoes with olive oil and spices, then roast until golden. It’s an easy and delicious way to make veggies the star of the plate.

Small changes add up. With these tips, you’ll naturally eat more vegetables without feeling like you’re trying—and your body will thank you for it!

Nutritious Tips While Eating Out

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 01 Apr 2025 23:19:06 GMT

Nutritious Tips While Eating Out

Eating out at a restaurant doesn’t mean you have to derail your healthy eating habits. With a bit of planning and mindful choices, it’s entirely possible to enjoy a delicious meal while still staying on track with your health goals. Here are some practical tips for eating a nutritious meal when dining out:

1. Choose Restaurants with Healthier Options
Many restaurants now offer healthy, nutrient-dense dishes. Look for places that highlight fresh vegetables, lean proteins, and whole grains. Ethnic cuisines, like Mediterranean or Asian, often offer flavorful and healthier choices.

2. Check the Menu Online Beforehand
Take time to browse the menu online before you go to the restaurant. Many establishments now post nutritional information, making it easier to choose lower-calorie options. Look for dishes that include a variety of vegetables and whole foods and avoid items that are deep-fried or covered in heavy sauces. Look for dishes on the menu with the lowest calories or are marketed as “healthier meals.”

3. Watch Portion Sizes
Restaurant portions can be much larger than what you would normally eat at home. Consider asking for a half-portion or taking half of your meal home for later. You can also share dishes with your dining companions to avoid overeating.

4. Be Mindful of Sauces and Dressings
Sauces, dressings, and dips can be hidden sources of excess calories and unhealthy fats. Ask for these on the side and use them sparingly. Opt for vinaigrettes, olive oil, or balsamic vinegar as lighter alternatives.

5. Drink Water
Skip sugary sodas and alcoholic drinks, which can add unnecessary calories. Water is the best choice to stay hydrated and avoid added sugar. If you want something with a bit more flavor, try sparkling water with a twist of lemon or lime.

6. Focus on Lean Proteins and Vegetables
Opt for grilled, baked, or roasted proteins like chicken, fish, or tofu. Pair your protein with a side of non-starchy vegetables or a salad to add fiber and keep you feeling full.

By planning ahead, making mindful choices, and practicing moderation, you can enjoy a nutritious meal while eating out without compromising your health goals.

5 Tips for Meal Planning for Your Family

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 04 Mar 2025 19:59:08 GMT

5 Tips for Meal Planning for Your Family

Meal planning is a game-changer for busy families, helping to reduce stress, save money, and promote healthier eating habits. By taking a proactive approach to meals, you can make the week easier and more enjoyable for everyone. Here are five essential tips to help you get started:

1. Plan Your Meals Around Your Schedule
Take a close look at your family’s week ahead. On busy days, opt for simple, quick meals, while leaving more time-consuming recipes for days with fewer commitments. Planning based on your schedule helps prevent stress and ensures everyone eats at home.

2. Create a Weekly Menu with Variety
To avoid meal planning burnout, include a mix of proteins, vegetables, and whole grains in your menu. Rotate dishes regularly to keep meals exciting and consider implementing theme nights (e.g., Taco Tuesday or Meatless Monday) to make it fun.

3. Stock Your Pantry Wisely
A well-stocked pantry is key to successful meal planning. Keep essentials like pasta, rice, canned beans, and frozen vegetables on hand so you can easily whip up meals when you’re short on time. Regularly check your inventory to avoid over-buying and waste.

4. Make a Detailed Shopping List
After creating your menu, write down everything you need and break it into categories (produce, dairy, dry goods, etc.). Sticking to the list when shopping can help prevent impulse purchases and save you money.

5. Prep Ingredients in Advance
Set aside time for meal prep by chopping vegetables, marinating meats, or even cooking grains ahead of time. Prepped ingredients will save you valuable time during the week and ensure that healthy meals are always within reach.

Meal planning doesn’t have to be overwhelming. By following these simple tips, you’ll save time, reduce waste, and enjoy stress-free, nutritious meals throughout the week.

How to Speak with your Teen about their Weight

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 14 Jan 2025 17:40:37 GMT

How to Speak with your Teen about their Weight

Talking with your teenager about their weight can be a sensitive and challenging conversation, but it is also an important opportunity to promote their well-being and self-esteem. When approaching this topic, it’s essential to create a supportive and understanding environment, ensuring that your teen feels safe and not judged.

1. Choose the Right Time and Setting

Start by picking a quiet, comfortable time to have a private conversation. Make sure there are no distractions, such as phones or TV, and both of you are in a calm and receptive state of mind. A casual, non-confrontational atmosphere helps ease potential tension and opens the door for honest communication.

2. Be Empathetic and Non-Judgmental

Teenagers are often very self-conscious about their appearance, so it’s vital to approach the topic with sensitivity. Rather than focusing on the idea of "weight," approach the conversation from a health standpoint. Emphasize that you are concerned about their overall well-being rather than their appearance or numbers on a scale. Let them know you’re there to support them in living a healthier lifestyle, not to criticize or shame them. When taking them to the doctor, speak in terms of your concern about their “health” rather than their “weight.”

3. Avoid Negative Language

Avoid using hurtful or judgmental language, as this could damage their self-esteem and discourage them from discussing the issue openly. Stay away from phrases like “You need to lose weight” or “You’re getting too heavy.” Instead, frame the conversation around positive changes that can enhance their energy, mood, and future health.

4. Encourage Small, Achievable Goals

Rather than setting big, overwhelming goals, help your teenager make small, realistic changes. Discuss healthier eating habits and the importance of physical activity but let them have a voice in the process. It’s important for them to feel empowered and in control of the decisions affecting their health.

5. Offer Support and Understanding

Let your teenager know that you understand that lifestyle changes are difficult and that you are willing to support them in whatever way they need. Whether it’s cooking healthier meals together, going on walks, or simply being a cheerleader, make it clear that you’re in this together. Ask your teenager what they need from you- I am always pleasantly surprised how insightful my teenage-age patients are when coming up with strategies in which their family can help them achieve a healthier lifestyle.

By maintaining a supportive and empathetic approach, you can help your teenager navigate this journey in a way that fosters confidence and promotes a healthier lifestyle.

Winter Physical Activities for Children

mnovick@weightwellnessonline.com (Marsha Novick) — Mon, 23 Dec 2024 19:27:44 GMT

Winter Physical Activities for Children

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The Importance of Sleep for Children & How Parents Can Help During Holiday Vacations

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 19 Nov 2024 05:28:57 GMT

The Importance of Sleep for Children and How Parents Can Help During Holiday Vacations

Sleep is essential for children's physical and mental development. During sleep, the body repairs itself, consolidates memories, and supports cognitive functions, emotional regulation, and growth. For children, the amount of sleep needed varies by age, but most need between 9 to 11 hours each night. Yet, during holiday vacations, sleep routines often get disrupted, leading to negative consequences for children’s health, mood, and academic performance.

A lack of adequate sleep can affect children’s behavior, causing irritability, hyperactivity, and difficulty concentrating. Research shows that sleep deprivation impairs the brain's ability to process information, which can lead to problems in school when the break ends. Furthermore, chronic sleep deprivation can increase the risk of weight gain, weakened immune systems, and emotional issues such as anxiety and depression.

Parents can help children maintain healthy sleep habits during the holiday vacation by establishing a consistent sleep routine. Even though it’s tempting to stay up late for holiday activities, setting a regular bedtime is crucial. A consistent routine helps signal to the brain that it's time to wind down, improving the quality of sleep. Additionally, limiting screen time before bed is essential. The blue light emitted from phones and tablets can interfere with the production of melatonin, the hormone that regulates sleep.

Creating a calming bedtime environment is also key. Dimming the lights, playing soft music, taking a bath, or reading a book can help children relax and prepare for sleep. Maintaining a cool, quiet, and dark room can further support restorative sleep.

Lastly, parents should encourage physical activity and avoid allowing napping during the day. Engaging in outdoor activities or sports and limiting napping helps children expend energy, making it easier for them to fall asleep at night. By maintaining these sleep-friendly practices, children can enjoy both the fun and rest they need during the holidays for better health.

Helping Children Avoid Snacking During the Holiday Season

mnovick@weightwellnessonline.com (Marsha Novick) — Mon, 21 Oct 2024 17:32:43 GMT

Helping Children Avoid Snacking During the Holiday Season

The holiday season is filled with delicious treats and festive gatherings, making it easy for children (and adults) to overindulge in snacking. For parents aiming to foster healthy eating habits, here are some effective tips to help children navigate this tempting time while still enjoying the celebrations.

1. Serve Balanced Meals

Focus on providing well-rounded meals that include a variety of nutrients—lean proteins, healthy fats, and plenty of fruits and vegetables. When children feel satisfied and nourished, they’re less likely to snack mindlessly. Involve your kids in meal prep to make them excited about healthy options. Cooking together can also become a fun holiday tradition!

2. Establish Snack Times

Instead of allowing constant access to snacks, set specific times for healthy snacks. This structure helps children learn moderation and allows them to look forward to these moments. Opt for nutritious choices, such as cut fruits, Greek yogurt, or whole-grain crackers with cheese. This way, kids can enjoy their snacks without the risk of overeating.

3. Encourage Mindful Eating

Teach your children to eat slowly and enjoy their food. Mindful eating helps them recognize hunger cues and fullness. Make mealtimes a family affair by sitting at the table together, where everyone shares their thoughts about the food, creating a more engaging and thoughtful eating experience.

4. Get Creative with Healthy Alternatives

Instead of traditional holiday snacks, consider making healthier versions. Involve your children in creating festive treats like fruit kabobs, homemade trail mix, or dark chocolate-dipped strawberries (just watch the portions). Making healthier options fun can entice them to choose these over less nutritious snacks.

5. Limit Temptations at Home

Be proactive by managing the snacks available in your home. Stock up on healthy options and limit the presence of sugary or processed foods. When children don’t have easy access to unhealthy snacks, they’re more likely to reach for healthier choices instead.

6. Stay Active Together

Encourage physical activity during the holidays. Plan family outings like walks, hikes, or even dance parties. Staying active can curb the desire to snack and instill a sense of balance between indulgence and health. Plus, it’s a great way to bond as a family!

7. Educate About Nutrition

Use this time to teach your children about healthy eating. Discuss the importance of nutrition and how different foods affect their bodies. When kids understand the benefits of healthy choices, they’re more likely to make informed decisions.

Conclusion

Helping children avoid excessive snacking during the holiday season is all about balance and education. By serving nutritious meals, establishing snack times, and encouraging mindfulness, parents can guide their kids toward healthier habits without sacrificing the joy of the festivities. Embrace the season with creativity and family activities and enjoy a healthier holiday together!

What Should I Feed My Child for a Healthy Breakfast?

mnovick@weightwellnessonline.com (Marsha Novick) — Tue, 08 Oct 2024 04:23:20 GMT

What Should I Feed My Child for a Healthy Breakfast?

A healthy breakfast is critical for a child's growth, energy, and cognitive function. After hours of fasting overnight, breakfast replenishes the body with nutrients, kick-starting metabolism, and preparing children for a long day at school and activities later in the day. So, the goal of a nutritious breakfast is to provide nutrients to promote good health while keeping your child full until lunchtime. A well-balanced breakfast should include a mix of complex carbohydrates, protein, healthy fats, and vitamins to fuel their bodies and minds.

Key Components of a Healthy Breakfast:

1. Complex Carbohydrates/Whole Grains: Whole grains are rich in fiber, which helps maintain energy levels and keeps the digestive system healthy. Options like whole grain bread (Whole wheat bread or 12-Grain bread), slow-cooked oatmeal, or whole-wheat cereals (like plain Kix®) are great choices. They release energy slowly, keeping kids full and focused until their next meal.

2. Protein: Protein supports growth and development in children, helping to build muscles and tissues. Protein also helps to keep children feeling full. Including eggs, plain Greek yogurt, or cheese (mozzarella cheese sticks, cottage cheese, or Babybel® cheese) can help meet their daily protein requirements. For children who prefer plant-based options, tofu or natural peanut butter on whole-grain toast are excellent alternatives. Avoid processed meats, such as bacon, sausage, and deli ham, which are associated with heart disease and cancer.

3. Fruits and Vegetables: A portion of fruit or vegetables adds essential vitamins, minerals, and fiber to a child’s breakfast and helps us feel full. Fresh fruits like bananas, berries, or apples are convenient and nutritious. Adding vegetables, such as spinach, mushrooms, peppers, or tomatoes to scrambled eggs, boosts their intake of essential micronutrients like vitamin C, potassium, and antioxidants.

4. Healthy Fats: Fats are important for brain development and provide long-lasting energy. Including sources like avocado, nuts, or seeds can offer these benefits. A small portion of almonds or flaxseeds sprinkled on Greek yogurt or slow-cooked oatmeal is both delicious and nutritious.

Examples of Healthy Breakfasts for Children:

Slow-Cooked Oatmeal with Berries and Nuts: Slow-cooked oatmeal (not from small packets) topped with fresh berries and a sprinkle of cinnamon and/or chopped almonds or walnuts provides fiber, antioxidants, and healthy fats, creating a satisfying meal.
Whole-Grain or Whole Wheat Toast with Scrambled Eggs and Spinach: This protein-rich breakfast is also packed with iron and other nutrients, offering a balanced start to the day. To reduce the carbohydrate load, give your child no more than one piece of toast.
Greek Yogurt with Fruit: Greek yogurt is rich in protein and probiotics, aiding in digestion. When combined with fresh or frozen fruit, it makes for a nutritious, energizing breakfast.
Smoothie with Banana, Spinach, and/or Natural Peanut Butter: Blending fresh or frozen fruits (including avocado) and vegetables into a smoothie can make it easier for picky eaters to get their daily nutrients. Add plain Greek yogurt or natural (or organic) peanut butter for extra protein and healthy fats. It’s easy to make a smoothie too big- aim for just 6 ounces.
Mini-bagel with Lox: A wheat mini-bagel, lox, and vegetables (tomato and onion) provide a well-balanced meal.

By providing a balanced breakfast, children are more likely to stay energized, focused, and perform better throughout the day.

Pack Healthy Lunches for Kids

mnovick@weightwellnessonline.com (Marsha Novick) — Wed, 04 Sep 2024 02:06:06 GMT

Pack Healthy Lunches for Kids

Packing a healthy lunch is an important way to help your kids get through their school day. When deciding what to put in your child’s lunch box, it is a good idea to add variety. Focusing on variety not only makes lunches more interesting, but also makes a lunch that will provide the energy and nutrients that your kids need to grow, play, and learn. Here are some tips for making your child’s lunches enjoyable and nutritious.

For a nutritious lunch box, include the following:

1. One serving of vegetables (≥ 1/2 cup).

2. One serving of fruit (1/2 cup; fresh fruit preferred).

3. One serving of protein: chicken, turkey, fish, eggs, “natural” peanut butter, beans, OR a dairy item, such as a cheese stick, cottage cheese, 4 oz. of lower-sugar (or Greek) yogurt, or low-fat cream cheese.

4. A drink such as water or white milk.

Bag Lunch Tips:

· Use whole wheat or multigrain bread for added nutrition (it’s more filling).

· If your kids are bored with the traditional sandwich, try a whole wheat (low carbohydrate) wrap that can quickly turn into sandwich swirls.

· Besides turkey and chicken, consider cheese, tuna, or egg salad.

· Sneak veggies like lettuce, cucumber, zucchini, green pepper, or tomato into the sandwich or wrap.

· Add colorful vegetables like carrots, cherry tomatoes, or red pepper slices. Aim for a colorful lunch!

· Use about 2 tablespoons of “natural” or “organic” peanut butter.

· If packing a salad, make sure there is plenty of protein- chicken, turkey, egg, ham, tuna, cottage cheese, etc. Use cut up rotisserie chicken instead of deli-counter chicken to avoid processed meats.

· Consider nuts, seeds, or a 100-calorie snack pack (pretzels/popcorn) for dessert- the less processed the snack, the better.

· Use an insulated container or with a cold pack to keep the meal cool.

· Most importantly, find foods that are quick for you to pack. Consider packing dinner from the night before into lunch containers so that it is easy to make lunch the next morning.

· Avoid processed meats, such as bologna, salami, hot dogs, ham, bacon, pepperoni, which are linked to cancer and heart disease.

Combating the Health Risks from Ultra-Processed Foods: Eat Clean

Tue, 06 Aug 2024 21:14:25 GMT

Combating the Health Risks from Ultra-Processed Foods: Eat Clean

Ultra-processed foods (UPFs) have become a significant part of the modern diet in the United States. These foods, characterized by their high content of additives, preservatives, sweeteners, and artificial flavors, are typically ready-to-eat and require minimal preparation. Recent research has increasingly linked the consumption of UPFs with a range of adverse health outcomes, shedding light on the potential dangers they pose to public health.

Defining Ultra-Processed Foods

UPFs are distinguished from minimally processed or whole foods by their industrial formulations, which often involve multiple ingredients not commonly used in home cooking. Examples include sugary drinks, packaged snacks, ready meals, and reconstituted meat products. These items are typically energy-dense and nutrient-poor, making them appealing yet nutritionally inadequate choices.

Key Findings from Recent Studies

Increased Risk of Chronic Diseases: A growing body of evidence indicates a strong correlation between high UPF consumption and an increased risk of chronic diseases. A study published in the journal BMJ in 2022 followed over 100,000 participants and found that those with the highest intake of UPFs had a significantly higher risk of developing cardiovascular diseases, including heart attack and stroke. The researchers attributed this to the high levels of sugar, unhealthy fats, and sodium commonly found in UPFs, which can contribute to high blood pressure, high cholesterol and weight gain.
Impact on Mental Health: Another important area of concern is the impact of UPFs on mental health. A study from the American Journal of Clinical Nutrition in 2023 found that individuals consuming higher quantities of UPFs had a greater likelihood of experiencing symptoms of depression and anxiety. This study suggested that the low nutritional quality of these foods might negatively affect brain function and mood regulation, potentially due to inflammatory responses triggered by artificial additives and low fiber content.
Cancer Risk: A 2023 study in JAMA Oncology explored the association between UPFs and cancer risk. The findings indicated that high intake of UPFs was linked to an increased risk of overall cancer, particularly breast and colorectal cancers. The study's authors pointed to the presence of cancer-causing contaminants formed during processing and the lack of protective nutrients in these foods as possible explanations for the increased risk.

Tips to Reduce Ultra-Processed Foods

Reducing ultra-processed foods from your diet involves making conscious and informed choices towards more natural and whole foods.

· Start by incorporating more fresh fruits, vegetables, whole grains, lean proteins, and healthy fats into your meals.

· Plan your meals and snacks ahead of time to avoid the temptation of convenient but unhealthy options.

· Read food labels carefully to identify and avoid products with long ingredient lists, especially those containing additives, preservatives, and artificial ingredients.

· Cooking at home more often allows you to control what goes into your food, ensuring it’s free from unnecessary additives.

· Gradually replace sugary drinks and packaged snacks with healthier alternatives like water, herbal teas, nuts, and fresh fruits to help you transition towards a cleaner, more nutritious diet.

Conclusion

The research underscores the need for a shift in dietary patterns away from ultra-processed foods towards more wholesome, nutrient-dense options. While UPFs offer convenience and taste appeal, their long-term impact on health cannot be ignored. By making informed food choices, we can mitigate the risks and promote a healthier future.

6 Ways to Stop Eating When You’re Not Hungry

Mon, 03 Jun 2024 14:54:29 GMT

6 Ways to Stop Eating When You’re Not Hungry

When the urge to eat arises, factors other than hunger may be at play. Identifying your true needs and responding to them can keep you from eating just to eat.

Eating when we’re not hungry can sometimes lead to physical or emotional discomfort. So why do we do it?

Often, we reach for food to address a different need that our mind or body craves. By meeting our actual needs with things other than food, we can avoid overindulging and turn mindless eating habits into mindful eating practices.

Why am I always eating?

Studies show that our eating habits are often tied to our emotions. This connection can lead us to keep snacking in a variety of situations when we don’t have an appetite. We may eat due to:

stress
boredom
nervousness
tiredness
cravings
grief
comfort
habit
thirst

Environmental or social factors can also be at play. Perhaps you feel obliged to take a slice of cake every time co-workers celebrate a promotion or birthday in the break room.

Or, it could be food insecurity — a lack of consistent access to groceries. According to the USDA, an estimated 44 million people (including 1 in 5 children) in the United States have food insecurity. Anxiety over one’s next meal can continue throughout one’s life, even when one is no longer food insecure. Signs of food insecurity include:

eating when not hungry
always asking about food and not being choosy about what’s offered (in kids)
eating less (in adults)
skipping meals (in adults)
feeling hungry but not eating with others for fear of not having enough money for food

A Medical Explanation?

In some cases, medical or mental health conditions may be the cause of mindless eating. Often there is a biochemical reason why we are craving foods- especially sweets. One big reason is that our food supply is packed with chemicals that interfere with our brain chemistry and cause cravings. Remember that the food industry wants us to continue eating- that’s how they make money! In addition, when we have successfully lost weight, the body tries to fight the weight loss, creating the desire to eat to get the weight back to baseline (this is called the Set Point Thery). Possible conditions include:

chemicals in the food- especially, ultra-processed foods and artificial sweeteners
weight loss (body aiming to get back to the Set Point weight)
depression
premenstrual dysphoric disorder (PMDD)
anxiety disorders/chronic stress
poor sleep
hormonal changes (puberty, pregnancy, perimenopause)
due to bodily transitions or medications
specific vitamin or nutrient deficiencies

An eating disorder — such as binge eating or pica— could also be affecting your habits and relationship with food- but can be treated with medication and psychotherapy. We’ll take a deeper look at how these conditions can affect you and discuss resources for support.

How do I stop the urge to eat even when I’m not hungry?

If you find yourself asking, “How do I stop eating food just because it’s there?” These six tips could be useful.

1. Find your True Hunger

While it’s OK to reach for a snack at times, consider that you may be reaching for the wrong thing.

Maybe you’re looking to ease stress, or maybe you’re simply bored and looking to pass the time. Identifying where your true hunger lies can help you shift your focus from eating to addressing your underlying need — without reaching for the nearest snack.

I like to use what I call the “apple test.” I ask myself, “am I hungry for an apple or do I just want to put something in my mouth to make me feel better?” If I am hungry, I will select a nutritious snack. If I am not hungry, I try to figure out why I am looking for snacks and address the issue. Being mindful about why we eat is critical. Remember that chemicals in ultra-processed foods make us crave more food, leading to more snacking- it can be a vicious cycle!

2. Feed your True Hunger

Now that you know what you’re actually hungry for, it’s time to consider how to satisfy your need.

Or you may be dehydrated. Grab a tall glass of water and see if that helps before eating.

Or maybe you skipped a meal. Make sure not to miss meals, which cause cravings, feelings of deprivation, and the psychological and physiological desire to eat more.

If you’re craving comfort, you could snuggle up with your coziest blanket. Or if stress is weighing you down, you can engage in a relaxing activity, like yoga, listening to music, meditation. Make sure to turn off the screen to block out food advertising, stress, and mindless eating.

3. Talk to the Food

This one may sound somewhat silly, but hear us out.

If you know you need something other than food, try talking to your food rather than eating it. You can focus on what you truly need and directly ask the food you’re about to eat if it can fulfill it.

If you feel the answer is no, consider reaching for something else.

4. Remind Yourself Urges Come and Go, but the Effects of Overindulgence Last

Cravings are natural. While it’s OK to treat yourself occasionally, taking a moment before you indulge can sometimes allow the craving to pass. If it remains, consider how you might feel after you eat.

You may experience:

indigestion
heartburn
bloating
stomach aches or cramps
insomnia
disappointment
regret

In these moments, remember to be kind to yourself and give yourself grace as there may be many reasons why you are craving to eat. Give yourself helpful, positive reminders rather than reprimands. Listening to an affirmation app may help.

5. Stall for Time

Sometimes, you just don’t have time in the moment to examine what’s really going on — and that’s OK!

Rather than caving in to your cravings, you could acknowledge that you’re not actually hungry and give yourself space to address your true hunger at a later time.

If the urge doesn’t pass, looking for ways to buy some time may help. Seek distractions (talking to a friend, playing with your pet, going for a walk), take a breath, or reach for a glass of water.

6. Get Help

Those living with disordered eating and/or an eating disorder may experience an unhealthy relationship with food and eating, leading to weight gain and other associated medical conditions. Often, there is a biochemical reason for these feelings, and there are now medications and therapies to help- so looking for help can be life-altering and lifesaving!

Unhealthy eating, disordered eating, or eating nonfood items are all possible symptoms of eating disorders, such as:

Disordered Eating. An irregular eating schedule or skipping meals to attempt to lose weight? Food deprivation can lead to cravings and increased snacking. Speak with your doctor about your concerns and ask for a referral to a mental health specialist or a weight loss physician.
Binge Eating Disorder. This is the most common eating disorder. A person eats a large quantity of food in a short time span, which often occurs by themselves, followed by feelings of shame, anxiety, disappointment, or embarrassment. Binge eating disorder can be treated by psychological therapy and/or by medication from a weight loss or eating disorders physician.
Pica. People living with pica regularly eat nonfood items, such as ice, soap, dirt, hair, sand, or glue. This may be a sign of low iron levels in the body and should be checked by your doctor.
Other Eating Disorders. It can involve chewing and spitting out food without actually swallowing or irregular eating patterns/missing meals to lose weight.

There are many resources available to provide support. Consider reaching out to:

Your PCP. If they do not take care of this issue, ask for a referral to a weight loss doctor
Registered dietitians, whom you can find through community programs or your medical benefits
Mental health professionals who specialize in eating dysregulation and disorders (PsychologyToday.com)
The National Eating Disorder Association
Support groups and services, like National Association of Anorexia Nervosa or Overeaters Anonymous

Let’s Recap

It’s natural to reach for food to satisfy our non-hunger needs. Boredom, stress, and even certain medical conditions can all contribute to mindless eating.

We can discover what we’re truly craving by identifying what our body or mind really wants. Step back and consider the different physical or mental health conditions that may be contributing to the snackings. If you are unable to make changes on your own, realize that getting help from a weight loss specialist is not a failure, but rather an opportunity to seek out answers and treatment.

Article modified from an article on PsychCentral.com (October 2021)

Facts about Weight Loss Medications

Tue, 28 May 2024 17:20:28 GMT

Facts about Weight Loss Medications

My name is Dr. Marsha Novick, and I am the Medical Director of Weight Management & Wellness Online. As a board-certified family physician and national expert in the field of obesity medicine, I have spent over 20 years successfully treating thousands of adults and children with weight problems.

At Weight Management & Wellness Online, I identify the factors that impact my patients’ weight (such as hormones, lifestyle, and the environment). Then, I create the best physician-supervised, individualized treatment plan for permanent weight loss.

Along with dietary and lifestyle changes, many of my patients are prescribed weight loss medication. As a licensed weight loss doctor, it excites me to see that weight loss medications have become safer and more effective every year!

Have you thought about starting a weight loss medication?

If you have tried multiple times to lose and maintain your weight without success, a medication may be the next step in your treatment.

Here are a few important facts about prescription weight loss medications:

· Obesity is a complex medical condition that has little to do with willpower, and prescription medications can be an effective part of treatment. Medication is not a crutch but a way to treat this medical condition.

· Medications do not work alone. Decreasing one’s food intake is also necessary.

· Not all insurance companies cover these medications. If you are an appropriate candidate and your insurance covers these medications, I will prescribe them for you.

· Some medications are approved only for adults. Be patient- more meds. are coming for children and teens! I also prescribe medication for young children and adolescents.

· A 5% weight loss improves medical conditions, such as high blood pressure and cholesterol.

Here are the Current FDA-Approved Prescription Weight Loss Medications:

If you would like to discuss treatment options, including weight loss medications, for you or your child, please contact me for a free initial consultation.

I look forward to working with you!

30-Minute Workouts for Any Schedule

Mon, 06 Nov 2023 06:00:00 GMT

Even with the best intentions, it's easy to let a busy weekly routine crowd out regular physical activity. Yet, the beneficial effects of exercise are undeniable. Current recommendations suggest that in a week, adults get at least 150 minutes of moderate-intensity aerobic exercise such as such as brisk walking or cycling, and two to three days of muscle-strengthening activities.

It doesn't have to be done all at one time. The 150 minutes can be spread out throughout during the week, and even broken into smaller chunks of time throughout the day. Research suggests that small bouts of exercise throughout the day compared to one prolonged bout can be equally beneficial to one's health. In addition, smaller bouts may be easier for people to implement and maintain. So, if you can't seem to find 30 consecutive minutes in a day for your workout, you can still fit it in by splitting up the time.

To help keep exercise a priority, schedule it into your calendar like any other appointment or task. Scheduling is a straightforward way of converting an intention or activity into a long-lasting habit.

10-Minute Mini-Workouts

Try taking 10 minutes in the morning, afternoon and evening to do some form of activity. This can include 10 minutes of body weight exercises (push-ups, crunches, lunges, squats, etc.) in the morning, a 10-minute brisk walk during your lunch break at work and 10 minutes of yoga-inspired stretching in the evening.

Involve the Family in Daily Fitness

Thirty minutes will fly by if you get the kids engaged in something that they, too, can enjoy. Grab the family and head out for a walk, game of tag or bike ride.

Clean with Purpose

Don't just sweep the floor, scrub the floor. Don't just unload the dishwasher, dance with the dishes. Minutes add up fast when you move more during your clean-up time.

Look for Opportunities to Walk

Suggest work meetings on the go when you're in person or move around when meetings are by phone. Moving while meeting can foster creativity and communication. Outdoor air also improves mood and enhancing collaboration.

Thirty minutes of activity accumulates quickly when you seek out opportunities, such as taking the stairs, parking far away or doing yard work.

Contributor: Heather Mangieri, MS, RDN, CSSD, LDN

Healthy Halloween Snack

Mon, 30 Oct 2023 05:00:00 GMT

These healthy Halloween treats are perfect for any party! Here's how to make some cute apple monster snacks...

Yield: 12

Ingredients:

3 green apples
3 tablespoons creamy peanut butter
2 ounces of sliced cheddar or Colby jack cheese
2 tablespoons of pumpkin or sunflower seeds
1 package of candy eyes (you'll use around 20 pieces)

For Additional Recipes: www.weightwellnessonline.com

4 Fall Foods for Your Family

Mon, 16 Oct 2023 05:00:00 GMT

For many, fall means new classes, new activities and sports, new schedules and a shift to colder weather foods. Regardless of age, having the right fuel is key to helping us function at our best.

Summer's bounty of tomatoes and peaches may be over, but harvest season has its own advantages such as an abundance of the following delicious fall foods. Here are some simple, family-friendly ways to add them to your family's meals.

Pumpkin

Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus they contribute towards potassium needs. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your family's favorite chili.

And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthful snack and a source of several nutrients, including zinc, which is essential for many body processes including immune function.

To toast your pumpkin seeds, first rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning.

Oats

Heart-healthy, oats are a good source of dietary fiber for slow-burning energy. Warm slow-cooked oatmeal is an affordable and filling breakfast. Top oatmeal with nuts such as walnuts, almonds or pecans, seeds such as ground flaxseed or pumpkin seeds and fruit such as pears or cranberries for even more fiber, vitamins and minerals.

Apples

Apples pack a powerful nutrition punch and are a source of vitamin C and dietary fiber — eat the skins for the full fiber benefits.

Sprinkle apple slices with ground cinnamon or pair with cheese or peanut butter for an easy snack. Don't forget about dinner! Apples taste great when stewed and served with savory foods such as roasted pork.

Brussels Sprouts

They may be small, but Brussels sprouts are part of the powerhouse cruciferous veggie family. Each 1-cup serving of cooked Brussels sprouts provides 4 grams of dietary fiber, is an excellent source of vitamins A, C, K and folate, and a good source of iron. They even have some protein.

You can cut whole Brussels sprouts into quarters and toss with sea salt and olive oil and roast until crispy. If your family members are skeptical, serve the sprouts mixed with roasted sweet potato or butternut squash cubes. You also can shred them (or buy them pre-shredded) and sauté lightly in olive oil then toss with your family’s favorite pasta or rice dish.

Contributor: Jessica Cording, MS, RD, CDN

Eating Out

Thu, 05 Oct 2023 05:00:00 GMT

Three in five Americans say they eat dinner out at least once a week, and as you’ve probably noticed, restaurant portions have gotten a lot bigger. Unless you have a plan in place, that can be a recipe for regular overeating.

While you can’t directly control the way the food is prepared or the calories in each dish, you can plan ahead, ask questions, and order food that both tastes good and is good for you. With practice, it’ll get easier to separate the healthier choices from the not so healthy and to keep portions under control. Some tips:

Plan Ahead

Decide what you’re going to order before you go so you don’t feel rushed or tempted by less healthy choices.
If your meal will be later than normal, have a snack that contains fiber and protein—a small handful of nuts is a great choice—before you go out to avoid getting too hungry. Then cut back by that amount when you eat your meal.

Start Smart

Drink a big glass of water as soon as you sit down. It’s been shown to help you eat less.
Skip the chips and salsa or bread that comes to your table before you order. Better yet, ask your server to remove them.

Order Wisely

Choose baked, steamed, grilled, or broiled instead of fried, breaded, crispy, or creamy to reduce fat and calories.
Ask for veggies instead of fries or other high-calorie side dishes.
Avoid items that seem healthy but aren’t, such as salads loaded with dressing, cheese, croutons, and bacon.
Avoid added sugar—don’t order dishes that have BBQ, glazed, sticky, honey, or teriyaki in their name.
Order sauces, salad dressing, and spreads on the side and use sparingly. Try dipping your fork in the dressing before taking each bite to enjoy the flavor for fewer calories.

Share and Savor

Share your main dish or eat half and wrap up the rest for later.
Enjoy the occasional sweet treat (minus the guilt) by cutting back on carbs during your meal, and get a dessert to share with the table. You won’t miss out—the first few bites are usually the tastiest.

Content source: Centers for Disease Control and Prevention

5 Quick and Healthy Meals without Using the Stove

Tue, 29 Aug 2023 17:23:29 GMT

Turning on your stove is not a requirement for delicious, healthy meals at home. Whether it is the last days of summer or you are awaiting the first days of autumn, use a few key kitchen gadgets to save time and keep things cool in the kitchen. Also consider cooking multiple servings that can be used throughout the week.

Panini or sandwich press
Rice cooker
Microwave
Slow cooker

Try using precooked ingredients, such as rotisserie chicken, canned beans (first, drain and rinse the beans to reduce sodium) and tomatoes, and canned chicken and tuna to create quick meals in minutes. Try these four kid-pleasing meals without using your stove.

Black Bean Salad

Mix up a Mexican-style meatless meal by tossing canned (drained and rinsed) black beans with fresh, frozen, or canned corn, a tomato, bell pepper and red onion. Add avocado, jicama, or diced mango for more adventurous eaters. Toss with lime juice and olive oil and serve over crunchy romaine lettuce with whole-grain tortilla chips.

Slow Cooker Double-Duty Roast

Prepare your favorite beef or pork roast in a slow cooker and serve half for dinner. Reserve the remaining roast to use as a filling for tacos or sandwiches later in the week. Try shredded pork tacos with salsa made with fresh pineapple, red bell pepper, jalapeno, cilantro and lime juice. Toss shredded beef with barbecue sauce and serve on toasted whole-grain hamburger buns with a fresh green salad or crunchy coleslaw.

Chicken Salad Sliders

Mix together chopped rotisserie chicken, toasted chopped pecans or walnuts, quartered seedless grapes, mayonnaise, chopped tarragon, and pepper to taste. Serve on whole-grain slider buns, dinner rolls or in pita pockets.

Microwave Stuffed Potatoes

Use a microwave for easy stuffed potatoes. Prick medium russet or sweet potatoes with a fork and microwave on high power for 6 to 8 minutes or until tender. Split the potatoes and scoop out some of the flesh. Add your favorite seasoning to the scooped out potato flesh, and spoon back into the potato shells. Try topping baked potatoes with guacamole, chopped tomato and cilantro, or stuff sweet potatoes with broccoli, walnuts, and dried cranberries.

Contributor: Jessica Cox, RD

Farmers Markets: Bringing the Farm to Table

Tue, 29 Aug 2023 17:19:37 GMT

The farmers market can be a great opportunity to pick up locally produced foods your family loves, as well as some new items you may not have tried before. It’s also a great opportunity for both adults and children to learn where the food you’re buying comes from.

Here are a few tips when bringing a piece of the farm back to your table.

Plan ahead . Bring a list of what foods you need. Scoping out the market's website or event guide gives an idea of what is offered. If you’re bringing kids along, get them excited about what new foods will be there, and ask your child what new things they would like to try.
Try something new . Challenge yourself and your child to try at least one new food item. The farmers market is the perfect setting for sampling unique foods. Many food stands will offer samples to passersby interested in trying their foods.
Talk to the farmers . Take this opportunity to meet your local farmers and producers in a relaxed setting. Use this time to have a conversation with the people responsible for growing or making your food. Farmers enjoy getting to know you and appreciate your interest in their crops.
Ask questions . Not sure how to incorporate that purple potato into a dish your family would like? Ask the individuals selling the foods. They have a wealth of knowledge and are likely to have various ideas on how to use their food as ingredients in your recipes. Some even have recipes available for you to take home.
Follow the MyPlate method . Most farmers markets offer a wide variety of foods; most are delicious and nutritious, but some are high in calories. When choosing foods, remember the USDA's MyPlate method which emphasizes making half your plate fruits and vegetables, and filling the rest of your plate with whole grains and lean protein.
Make a farm-to-table meal . Now, use a medley of what you gathered at the farmers market to prepare your meal. Involve your child in the kitchen, helping to prepare the various ingredients.

Contributors : Emilie Fielder, MS, RDN, LDN and Esther Ellis, MS, RDN, LDN

No-Shell Vegetarian Taco Salad Recipe

Tue, 29 Aug 2023 17:14:28 GMT

Serves: 6

Prep Time: 15 Minutes

Nutrition: 147 cal, 6g fat, 17g carbohydrate, 8g protein

Ingredients:

1 cup cilantro leaves (packed tightly)
6 ounces plain low-fat Greek yogurt
2 tablespoons lime juice
Pinch salt substitute and black pepper
Optional: pinch cayenne pepper
1 large head Romaine lettuce, rinsed and dried
2 medium tomatoes
1 avocado
Optional: 1 jalapeño pepper
½ cup frozen corn, thawed
1 cup canned vegetarian refried bean

How to Prepare:

Finely chop cilantro, then divide roughly in half. In a medium bowl, thoroughly mix half of cilantro, yogurt, lime juice, salt substitute, black pepper and cayenne pepper, if using. Set aside.

Chop lettuce, tomatoes, avocado and jalapeño, if using. Toss lettuce, tomatoes, and avocado with corn in large serving dish.

Create an open space in the center of the serving dish and place refried beans.

Over refried beans, place yogurt mixture. Over yogurt mixture, place chopped jalapeño, if using. Sprinkle the rest of the cilantro over the entire salad. Serve immediately.

Contributor : Karman Meyer, RD

For Additional Recipes: www.weightwellnessonline.com

Jicama Salad with Lime-Marinated Shrimp Recipe

Tue, 29 Aug 2023 17:09:38 GMT

Serves: 8

Prep Time: 20 Minutes

Nutrition: 263 cal, 11g fat, 16g carbohydrate, 25g protein

In Mexico, thinly sliced jicama (pronounced HEE-kah-mah) sprinkled with fresh lime juice and salt, makes a quick, crisp, finger-food snack, and a great inspiration for this refreshing main dish salad. Marinated with south-of-the-border flavors, jicama, cucumber and bell pepper, tossed with shrimp — a seafood favorite from the Gulf coast — transforms into a colorful, nutrient-rich main dish salad.

Ingredients:

1 small jicama (about ¾ pound), peeled, cut in 2-inch matchsticks

1 small unwaxed cucumber, unpeeled, halved lengthwise, seeds removed, thinly sliced

½ medium red bell pepper, seeds removed, cut in 2-inch matchsticks

½ small red onion, thinly sliced

¼ cup finely-chopped fresh cilantro or parsley leaves

1½ pound large or jumbo shrimp, steamed, peeled (deveined, if desired)

8 cups shredded leaf lettuce

Lime wedges, for garnish

Dressing

Juice from 2 limes

1 tablespoon honey

1 teaspoon lime peel, grated

1 clove garlic, minced

¼ teaspoon red pepper flakes

Salt substitute to taste

¼ cup canola oil

How to Prepare:

Combine the jicama, cucumber, bell pepper, onion and cilantro or parsley in a medium bowl; gently mix. Add the shrimp.

To make the dressing, combine the lime juice, honey, lime peel, garlic, red pepper flakes and salt substitute in a small bowl; mix together. Add the oil; whisk well to blend the ingredients.

Pour the dressing over the vegetable-shrimp mixture; toss gently to coat the ingredients.

Cover. Refrigerate for 1 to 2 hours to marinate and blend the flavors.

Arrange the salad over lettuce. Garnish with lime wedges.

Contributor: Roberta Duyff, MS, RD, FAND

For Additional Recipes: www.weightwellnessonline.com

Tips for a Healthy Cookout

Mon, 21 Aug 2023 05:00:01 GMT

Think beyond the traditional favorites. Build a healthful barbecue of lean protein foods paired with seasonal fruits and vegetables. Here are a few ideas for your barbecue:

Go Lean

Choose options that are lower in saturated fat, such as lean cuts of beef and pork, skinless poultry, or fish.
Switch things up with ground turkey burgers. Turkey burgers can be as lean as 99% fat-free. Add cilantro, shallots, or chili sauce to spice things up. Or, mix in feta cheese, Kalamata olives, oregano and pepper and serve on a pita with fresh tomatoes and cucumbers for a Greek-style burger. Just remember to use a food thermometer to ensure ground turkey reaches a safe internal temperature of 165°F.
Grill tofu, tempeh, or bean-based burgers as vegetarian and vegan alternatives.

Roast Veggies

Baste vegetables such as red peppers, corn on the cob, eggplant, summer squash, sweet potatoes, cherry tomatoes, mushrooms or onions with olive oil and season with herbs.
Place directly on a hot grill (or a piece of tin foil) until they are tender and brown.
Surprise guests with grilled marinated Portobello mushrooms. Marinate mushrooms in balsamic vinegar, olive oil, garlic, whole ground mustard and fresh herbs for about 30 minutes. Grill mushrooms for about 5 minutes on each side. Serve with tomato and onion slices, lettuce, and with or without toasted bun.

Try These Easy Salads

Make caprese. Slice tomatoes and layer a small, thin piece of mozzarella cheese and fresh basil on each tomato slice, sprinkle with olive oil and lightly salt.
Combine fresh fruit with fresh fennel. Thinly slice fennel and let it soak in freshly squeezed lemon juice for 20 minutes. Toss sliced peaches into fennel and add rice vinegar, lemon zest and a slight sprinkling of salt and pepper.
Whip up a quick avocado salad. Cube avocados and toss with vinaigrette, fresh herbs, capers, sliced green onions and roasted pine nuts.

Grill Up Dessert

Cook fruit kabobs, pineapple slices or peach halves on low heat until the fruit is hot and slightly golden for a tasty and nutritious dessert.
Grill watermelon for 30 seconds on each side to bring out unique flavors. You also could carve out a watermelon to use as a bowl for fruit salad!
Marinate strawberries in balsamic vinegar for 30 minutes, toss in fresh mint and serve a refreshing savory dessert.
Look for ways to add physical activity to your cookout. Set up some outdoor games such as croquet or volleyball. Or, invite everyone to take a short walk before you serve dessert.

Contributor : Esther Ellis, MS, RDN, LDN

Food Tips for Summer Travel with Kids

Mon, 07 Aug 2023 05:00:00 GMT

Long-anticipated summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges. There's more to consider than packing a few extra snacks and baby wipes. Follow these tips for a healthy, happy and nourishing summer vacation with kids.

Road Trip

Logging long miles in the car may have your kids asking for snacks to ease the boredom. Anticipate this and be prepared. Work with your kids on a list of boredom-busting activities including games, music, videos, coloring books and more. Before turning the ignition key, review the day's schedule. Explain when and where you'll eat and make a strong effort to stick to your normal eating schedule.

Pack some of these travel-friendly foods for children over the age of four, as some may pose a choking risk for younger children. If your child is at risk of choking, enjoy your food at a rest stop so you can supervise while eating.

Keep perishable items in a cooler with ice, to reduce your chances of foodborne illness when on vacation.

Low-fat yogurt
Cheese sticks
Cottage cheese
Sliced bell peppers, cucumbers or other easy-to-eat veggies
Applesauce
Dried and fresh fruit
Popcorn
Trail mix
Peanut butter sandwiches
Whole-grain crackers
Low-fat milk boxes
100% fruit or vegetable juice
Water

Don't forget portable eating utensils and plenty of napkins and wipes.

Have your kids come up with fun meal ideas where they combine their favorite snack with another item you purchase at a restaurant. Kids can combine different lean proteins with whole grains, fruits, and vegetables to build a balanced meal or snack that's part retail, part from home. In the end you will save money and eat healthier. Water and milk are good beverage choices, and even restaurant meals should include fruits and vegetables. If the restaurant doesn't offer good options, fill in with the supply in your cooler.

A Stay at the Beach

Whether you're hitting the beach for a day or staying for a week, the same guidelines apply. Try to stick as closely to your normal eating schedule as possible. Bring a cooler with some of the foods listed above and plenty of ice. Pack ample water and encourage frequent sipping. The hot sun can be dehydrating, and the cool ocean water and tons of fun can distract kids from drinking fluids.

Cruising Along

Food is present constantly on cruise ships and in big, showy ways. Remind children that just because food is there, it doesn't mean the family needs to eat it. Be a role model to your kids and encourage them to eat mindfully when they are hungry.

Travel Abroad

If you are traveling far or to places with new types of cultures, work with your family on planning where to eat in advance of your trip. Most restaurants around the world provide nutrition information online so you can plan on choosing the nutritious items that you have researched. Being in a new culture also is a great time to get your family to try new types of foods.

Visiting Family or Friends

Whether you're traveling with others or staying in their homes, you may run into well-meaning food pushers. Give relatives and friends a kind heads-up to your expectations when it comes to offering food to your children. Help them find other ways to express love and warmth such as reading a story or taking your child for a special outing.

Contributor : Jill Weisenberger, MS, RDN, CDE, FAND

Chickpea & Quinoa Tabbouleh

Tue, 01 Aug 2023 15:53:12 GMT

Serves: 4

Prep Time: 15 Minutes

Cook Time: 12 Minutes

Nutrition: 334cal, 14g fat, 43g carbohydrate, 11g protein

Ingredients:

¾ cup (130g) quinoa, uncooked

1 x 14 oz. (400g) can chickpeas, drained

2 medium tomatoes, diced

1 small cucumber, diced

1 cup (60g) parsley, chopped

3 tbsp. olive oil

2 tbsp. red wine vinegar

Salt substitute & pepper

How to Prepare:

Cook the quinoa according to the instructions on packaging. Once cooked, drain and set aside.
In a large bowl, mix the cooked quinoa, chickpeas, tomatoes, cucumber, parsley, oil, and vinegar. Season to taste with salt substitute and pepper and place in the refrigerator to chill. Best served chilled.
Store refrigerated in an air-tight container for up to 2-3 days.

For Additional Recipes: www.weightwellnessonline.com

Cucumber Watermelon Salad

Tue, 01 Aug 2023 15:44:58 GMT

Serves: 4

Prep Time: 15 Minutes

Nutrition: 90cal, 0.5g fat, 20g carbohydrate, 2g protein

Ingredients:

2 tablespoons lime juice

2 tablespoons granulated sugar

½ teaspoon salt substitute

¼ cup minced fresh parsley

2 medium unpeeled cucumbers, washed, ends removed, sliced lengthwise then sliced crosswise

3 cups watermelon, cut in 1-inch cubes (about 1 pound)

How to Prepare:

Combine the lime juice, sugar, and salt substitute in a 2-quart bowl; whisk together. Stir in parsley.
Add cucumbers; toss with a rubber spatula, coating all cucumber pieces. Add watermelon; fold in gently.
Cover, set aside and allow juice from the watermelon to mix with the other juices. Stir gently and let marinate in the refrigerator for 1 hour before serving.

Contributor: Kristine Napier, MPH

For Additional Recipes: www.weightwellnessonline.com

Baked Carrot Fritters

Sat, 08 Jul 2023 00:28:46 GMT

Serves: 10

Prep Time: 10 Minutes

Cook Time: 5 Minutes

Nutrition: 33 cal, 1g fat, 6g carbohydrate, 1g protein

Ingredients:

4 medium carrots, grated

1 small egg

4 tbsp. all-purpose flour

1 clove garlic, minced

1 tsp. ground cumin

salt substitute & pepper

How to Prepare:

Preheat the oven to 400°F (200°C) and prepare a baking tray lined with baking paper.
In a bowl, mix all the ingredients together until well combined. Take a heaped tablespoon of the batter and place it on the baking tray, flatten slightly with your hand to form a round shaped fritter.
Bake the fritters for 12 minutes, then turn them over and bake for a further 12 minutes on the other side until golden.
Serve hot or cold. These fritters can be refrigerated in an air-tight container for up to 2-3 days.

For Additional Recipes: www.weightwellnessonline.com

Staying Safe When Working Out in the Heat

Sat, 08 Jul 2023 00:23:05 GMT

As climate change pushes entire swaths of the U.S. to experience record-breaking levels of heat, it’s important to have a plan for staying safe while working out.

Here are some tips to stay safe while working out in the Heat:

Exercise in the morning before the heat of the day.
Wear sweat-wicking clothing, which will help to keep the skin cool.
Wear a hat to shade your head.
Hydrate with plain water at least 30 minutes prior to exercise, during exercise, and after exercise.
Change your fitness routine to include activities that do not put as much heat-stress on the body, such as swimming, yoga, and tai chi/martial arts.

Avoiding Weight Gain While on Vacation

Wed, 05 Jul 2023 16:50:56 GMT

Vacations are a time of relaxation, changes in schedules, and eating! They can also include large meals, bountiful buffets, eating out, and multiple snacks and desserts. Therefore, it’s no surprise that keeping your weight stable can present even more challenges during vacations than throughout the rest of the year.

Here are 5 tips to help you avoid weight gain while on vacation:

Fit in Fitness : Add walks, hikes, bike riding, water sports, or the hotel gym into your day. Aim for at least 1 hour per day of activity time.
Schedule Meals : Start the day with a healthy meal and stick to a regular eating schedule to avoid extra snacking between meals. Try not to skip meals to avoid excessive hunger later in the day.
Reduce Eating Out : Think about renting a place with a kitchen so that you can prepare your own nutritious meals. No refrigerator/kitchen: snack on shelf-stable foods like seeds, popcorn, or single-serving containers of fruit.
Indulge in Moderation : Split desserts and plan for when and how much you’ll be drinking alcoholic beverages.
Watch Portions : Eat slowly to taste and enjoy the food; drink water in between bites; order a green or orange vegetable with your meal.

Protein Porridge

Wed, 07 Jun 2023 21:18:19 GMT

Serves: 2

Prep Time: 5 Minutes

Cook Time: 7 Minutes

Nutrition: 375cal, 10g fat, 37g carbohydrate, 19g protein

Ingredients:

2 cups (480ml) almond milk, unsweetened

1 cup (80g) oats

1 scoop (25g) vanilla whey (protein powder)

1 banana, sliced

¼ cup (30g) walnuts, chopped

How to Prepare:

In a small pot, bring the almond milk to the boil. Stir in the oats and cooked over low heat for 5-7 minutes, stirring constantly to avoid sticking. Take the pot off the heat and stir in the protein powder until well combined.
Divide the porridge between 2 serving bowls and top with the sliced banana and walnuts. Serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Pesto Pasta Salad

Wed, 07 Jun 2023 21:13:38 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Nutrition: 501cal, 17g fat, 67g carbohydrate, 19g protein

Ingredients:

11 oz. (320g) whole wheat pasta

13 oz. (360g) roasted peppers, drained, sliced

6 tbsp. basil pesto

1 mozzarella ball, chopped (125g)

4 oz. (120g) arugula

Salt substitute & pepper

How to Prepare:

Cook the pasta according to the instructions on the packaging. Once cooked, drain and rinse under cold running water until cooled.
In a large bowl, toss the pasta and the remaining ingredients together until combined. Season to taste with salt substitute and pepper and serve immediately. Alternatively, place in a sealed container and refrigerate for up to 3 days.

For Additional Recipes: www.weightwellnessonline.com

Strawberry Smoothie Protein Bowl

Mon, 24 Apr 2023 04:13:12 GMT

Serves: 4

Prep Time: 15 Minutes

Cook Time: 0 Minutes

Nutrition: 315 cal, 10g fat, 37g carbohydrate, 19g protein

Ingredients:

4 cups (600g) cottage cheese

1 ½ cup (225g) frozen strawberries, thawed

4 tbsp. maple syrup

½ cup granola

1 cup (150g) mixed berries

How to Prepare:

1. Place the cottage cheese, strawberries and maple syrup in a food processor or high-speed blender and blitz until smooth and creamy.

2. Divide between 4 serving bowls, top with granola and fresh berries, to serve.

For Additional Recipes: www.weightwellnessonline.com

Smoked Salmon, Avocado & Cottage Cheese Breakfast Platter

Fri, 21 Apr 2023 19:27:08 GMT

Serves: 4

Prep Time: 15 Minutes

Cook Time: 0 Minutes

Nutrition: 179cal, 11g fat, 8g carbohydrate, 14g protein

Ingredients:

1 cucumber

7 oz. (200g) smoked salmon

1 avocado, peeled

½ cup (110g) cottage cheese

1 tsp. dried dill

Salt substitute and pepper

2 tbsp. apple cider vinegar

How to Prepare:

1. Peel the cucumber lengthwise into ribbons. Place in a bowl, and pour over 2 tablespoons of apple cider vinegar, season with salt and mix to combine. Set aside.

2. Divide the salmon, avocado, and cottage cheese between plates. Place the earlier prepared cucumber on the side and drizzle the platter with some of the cucumber juice.

3. Sprinkle with dill and season to taste with salt substitute and pepper. Serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Sweet Potato Hummus

Thu, 06 Apr 2023 00:02:27 GMT

Serves: 8

Prep Time: 10 Minutes

Cook Time: 0 Minutes

Nutrition: 182cal, 12g fat, 16g carbohydrate, 5g protein

Ingredients:

1 ½ cup (250g) chickpeas, drained

1 cup (255g) sweet potato, mashed

4 tbsp. tahini

½ tsp. smoked paprika

1 garlic clove, minced

How to Prepare:

Place all the ingredients in a high-speed blender or food processor and blitz smooth.
Serve as a dip.

For Additional Recipes: www.weightwellnessonline.com

Pumpkin Cake

Tue, 07 Mar 2023 06:34:36 GMT

Serves: 8

Prep Time: 10 Minutes

Cook Time: 50 Minutes

Nutrition: 154 cal, 2g fat, 34g carbohydrate, 3g protein

Ingredients:

13 eggs

¾ cup (150g) coconut sugar

1 cup (230g) pumpkin puree

2 tsp. cinnamon

1 cup (125g) self-rising flour

How to Prepare:

Preheat the oven to 375°F (190°C).
In a large bowl, combine the eggs and sugar. Beat with a hand mixer for 5 minutes until the mixture is fluffy and has tripled in volume. Add the pumpkin puree and cinnamon and beat until everything is well-combined.
Sift the flour into the egg mixture and very gently fold, making sure that you do not deflate the eggs.
Grease an 8-inch (20cm) diameter cake pan and pour the batter into it. Bake for about 50 minutes or until a toothpick inserted into the middle of the cake comes out clean.
Remove the cake from the oven, let it cool, then slice and serve. Store this cake in an airtight container.

For Additional Recipes: www.weightwellnessonline.com

Quinoa, Beef & Zucchini Burgers

Tue, 07 Mar 2023 06:31:32 GMT

Serves: 8

Prep Time: 25 Minutes

Cook Time: 30 Minutes

Nutrition: 160 cal, 10g fat, 6g carbohydrate, 12g protein

Ingredients:

1 zucchini, grated

14 oz. (400g) lean, ground beef

1 cup (185g) quinoa, cooked

2 cloves garlic, minced

1 egg, beaten

1 tsp. salt substitute and pepper

2 tbsp. olive oil

How to Prepare:

Grate the zucchini and squeeze out any excess moisture using some clean kitchen towel.
Transfer the zucchini into a bowl. Add the beef, quinoa, garlic, egg, 1 teaspoon of salt substitute, and ¼ teaspoon of pepper. Combine all the ingredients together using clean hands.
Form the mixture into 8 patties. Heat a part of the oil in a grill pan over medium-high heat, and cook the burgers 5-6 minutes each side.
The burgers can be stored in an airtight container in the refrigerator for 3-4 days.

For Additional Recipes: www.weightwellnessonline.com

American Academy of Pediatrics recommends new guidelines for childhood obesity

Fri, 10 Feb 2023 23:31:46 GMT

(WHTM- ABC TV27) — The American Society of Pediatrics released new guidelines, recommending the exploration of medication or surgery when it comes to childhood obesity.

Doctors have said that these guidelines are robust at a time when obesity is becoming more prevalent.

“[It’s] very exciting, I think in many ways that these new guidelines have been approved,” said Dr. Christopher Russo.

According to information from the CDC, obesity affects 20% of kids, making the total number of children affected over 14 million. The CDC says that childhood obesity is one of the most common pediatric chronic diseases in the U.S.

New guidelines from the American Academy of Pediatrics are putting a strong focus on health equity and reducing the stigma that is associated with childhood obesity.

“Certainly, obesity can be very stigmatizing for children and so really trying to encourage clinicians, practices, health care systems to do what we can to remove that stigma for their psycho-social well-being,” said Russo.

Making these changes for your children can also help the entire family.

Russo said that incorporating healthy choices and physical activity into your lifestyle can help everyone.

Once a child has been diagnosed, treatment is recommended.

“Children starting at the age of 6-years-old should be offered intensive lifestyle treatment,” said Dr. Marsha Novick .

Novick says that the treatment should be focused on better nutrition, exercise, and sleep.

“However, there are situations when the obesity has become severe and more aggressive treatment is recommended,” said Novick.

The American Academy of Pediatrics says that starting at 12-years-old, anti-obesity medications should be considered.

“For teens starting ages 13-years-and-older, the guidelines also include weight-loss surgery,” said Novick. “Rarely, maybe 10% to 12% of children with obesity and adolescents with obesity outgrow their obesity.”

This can lead to more problems in their adult life. “Especially in pediatrics, the problems we deal with, if we do not address them, can have life-long consequences for the children,” said Russo.

Both doctors say that lifestyle changes, like nutrition exercise, and ending the stigma, are still the foundation of treating obesity. Medications and surgery shouldn’t be the first option.

This was the first time in 15 years that the American Academy of Pediatrics updated its guidelines.

Doctors say that it’s important to talk to your health care physician.

Protein Pancakes

Tue, 31 Jan 2023 20:56:00 GMT

Serves: 4

Prep Time: 5 Minutes

Cook Time: 15 Minutes

Nutrition: 298cal, 17g fat, 20g carbohydrate, 17g protein

Ingredients:

1 cup (225g) cottage cheese

1 cup (80g) rolled oats

5 eggs

2 tsp. cinnamon

1 tbsp. maple syrup

2 tbsp. coconut oil

How to Prepare:

Place all ingredients into a blender or food processor and blitz together until smooth.
Heat ¼ of the coconut oil in a large frying pan over low-medium heat, pour about ¼ cup of batter per pancake, and repeat until the pan is filled.
Cook until you start to see bubbles form on the surface of the pancakes, about 1-2 minutes. Then, flip and cook for another minute or until golden brown on both sides.
Repeat this process until all the batter has been used. Top the pancakes with your favorite toppings.

For Additional Recipes: www.weightwellnessonline.com

Fish Curry

Tue, 31 Jan 2023 20:53:48 GMT

Serves: 4

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Nutrition: 351 cal, 20g fat, 14g carbohydrate, 29g protein

Ingredients:

1 medium yellow onion, chopped

3 tbsp. green curry paste

1 x 14 oz. (400ml) can coconut milk

1.3 lb. (600g) white fish fillets (such as cod), coarsely chopped

2 cups. (360g) frozen vegetable mix

1 tbsp. olive oil

How to Prepare:

Heat the oil in a wok or high sided frying pan over high heat. Add the chopped onion and cook for 3-4 minutes, then add the curry paste and cook, stirring, for 1 more minute.
Add the coconut milk and bring to a boil. Reduce the heat to medium-low and add the fish and frozen vegetables. Simmer for 15 minutes, until fish is cooked and the vegetables have warmed through. Serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Quinoa & Beetroot Salad

Mon, 02 Jan 2023 19:39:48 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 0 Minutes

Nutrition: 395 cal, 21g fat, 38g carbohydrate, 16g protein

Ingredients:

2 cups (370g) cooked quinoa

7 oz. (200g) feta cheese, cubed

2 medium beets, cooked, cubed

1 cup (165g) chickpeas, drained

1 lemon, zest and juice

2 tbsp. olive oil

Salt substitute & pepper

How to Prepare:

Combine the cooked quinoa, feta cheese, beetroot, and chickpeas in a medium sized bowl. Drizzle with olive oil, lemon juice and add in the finely grated lemon zest.
Season to taste with salt substitute and pepper and mix well to combine. Divide between 4 plates and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Cinnamon Granola

Mon, 02 Jan 2023 19:37:18 GMT

Serves: 16

Prep Time: 10 Minutes

Cook Time: 0 Minutes

Nutrition: 136cal, 8g fat, 15 g carbohydrate, 3g protein

Ingredients:

2 cups (160g) rolled oats

1 cup (115g) walnuts, chopped

1 tbsp. cinnamon

4 tbsp. almond butter

½ cup maple syrup

Salt substitute

How to Prepare:

Preheat the oven to 325°F (160°C) and line a baking tray with baking paper.
Mix the oats, walnuts and cinnamon in a large bowl, adding a pinch of salt substitute.
Next, add the almond butter and maple syrup, mix until well combined and sticky.
Spread the mixture evenly over the baking tray and bake for 15 minutes on the middle shelf in the oven. Remove the tray, stir the mixture to break it up a little and place back in the oven to cook for a further 10-12 minutes until golden brown.
Remove the tray from the oven and place on a wire rack to cool. Once cooled down store in an airtight container for up to one week.

For Additional Recipes: www.weightwellnessonline.com

Spinach Risotto

Mon, 02 Jan 2023 19:33:40 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 30 Minutes

Nutrition: 449cal, 13g fat, 68g carbohydrate, 14g protein

Ingredients:

1 yellow onion, diced

1 ½ cup (300g) risotto rice, dry

5 cups (1.2L) vegetable stock

8 oz. (225g) spinach, frozen

3 oz. (85g) parmesan

2 tbsp. olive oil

Salt substitute & pepper

How to Prepare:

Heat the olive oil in a large pan over a medium heat. Add the onion and cook for about 5 minutes until softened. Next add in the rice and cook for a further 3 minutes, stirring occasionally. Season to taste with salt substitute and pepper.
Now lower the heat and add in the vegetable stock 1 cup at a time, stirring frequently. Wait until all the stock has been almost absorbed into the rice before adding the next cup. Keep repeating the process for about 16-18 minutes, until rice is cooked.
Stir in the spinach and cook until warmed through. Remove from the heat and stir in the parmesan cheese. Season to taste with a little more salt substitute and pepper if necessary and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Cajun Salmon With Corn Salsa

Mon, 02 Jan 2023 19:30:44 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 10 Minutes

Nutrition: 407 cal, 21g fat, 21g carbohydrate, 38g protein

Ingredients:

2 corn cobs, cooked

10.5 oz. (350g) cherry tomatoes, quartered

1 cup (60g) coriander, leaves

4 salmon fillets (6oz./170g each)

2 tbsp. Cajun seasoning

2 tbsp. olive oil

How to Prepare:

Heat the oven to 425°F (220°C). Mix the Cajun seasoning with the olive oil and rub all over the salmon. Place the salmon on a baking tray or on an oven proof dish. Bake in the oven for 12-15 minutes, until cooked through.
Use a small knife to cut down the side of the corn cobs to remove the kernels and place them in a large bowl. Add the tomato and coriander and toss to combine.
To serve, divide the salsa between 4 serving plates. Top with the salmon and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Green Pea, Potato & Goat’s Cheese Frittata

Tue, 29 Nov 2022 17:04:52 GMT

Serves: 4

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Nutrition: 295cal, 18g fat, 16g carbohydrate, 19g protein

Ingredients:

4 baby potatoes, thinly sliced

1 cup (120g) frozen peas

8 eggs

3 oz. (85g) goat’s cheese, crumbled

4 oz. (120g) arugula

1 tbsp. olive oil

salt substitute & pepper

How to Prepare:

Heat a 7.8-inch (20cm) ovenproof non-stick frying pan over medium heat, greased with the olive oil. Cook the sliced potato 5-6 minutes on each side or until lightly golden and tender. Transfer to a plate and set aside.
Meanwhile, place the frozen peas in a bowl of hot water and allow to defrost until the peas are tender. Drain well.
Lightly whisk the eggs in a medium bowl. Season to taste with salt substitute and pepper.
Preheat the grill on medium. Arrange half the potato at the base of the frying pan. Top with half the peas and half the goat’s cheese. Repeat the layering process once more and then pour over the eggs to cover the potato. Cook over a low-medium heat for 10 minutes or until the egg is almost set.
Place under the grill for 5 minutes, until the egg is just set on top. Cut the frittata into wedges and serve with a handful of arugula.

For Additional Recipes: www.weightwellnessonline.com

Salmon En Papillote

Mon, 28 Nov 2022 18:39:50 GMT

Serves: 2

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Nutrition: 409 cal, 25 g fat, 10g carbohydrate, 36g protein

Ingredients:

1 zucchini, sliced

1 red onion, sliced

2 salmon fillets (6oz./170g each)

½ cup (30g) dill

1 lemon, sliced

2 tbsp. olive oil

salt substitute & pepper

How to Prepare:

Heat the oven to 350°F (180°C).
Prepare 2 pieces of baking paper. Each piece should be large enough to create a parcel to fit the salmon and vegetables inside once folded up.
Arrange a layer of 8 zucchini slices on each piece of paper. Cover the zucchini with the sliced onion. Drizzle each serving with 1 tablespoon of olive oil, and season to taste with salt substitute and pepper.
Next place one salmon piece on top of the vegetables, and season with salt substitute and pepper.
Top with the dill, and cover with a layer of sliced lemon.
Seal the parchment paper well by folding the ends over each other to form a parcel.
Bake for 18-20 minutes, or until cooked through. Place the entire packet on each plate, tear the parchment paper to open and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Peanut Butter & Cranberry Cookies

Mon, 28 Nov 2022 18:37:04 GMT

Serves: 20

Prep Time: 10 Minutes

Cook Time: 12 Minutes

Nutrition: 123 cal, 7g fat, 13g carbohydrate, 3g protein

Ingredients:

1 cup (280g) peanut butter, crunchy

1 cup (180g) coconut sugar

1 egg

1 tsp. baking powder

¼ cup (35g) cranberries, dried

How to Prepare:

Preheat the oven to 360°F (180°C). Line 2 baking trays with baking paper.
Place the peanut butter and sugar in a bowl and using a hand mixer beat together until well combined. Add the egg and baking powder and beat again. Finally, add the cranberries and stir to combine.
Roll tablespoonfuls of the cookie dough into balls. Place the balls on lined trays, allowing room between each ball for spreading in the oven.
Flatten slightly. Bake, swapping trays halfway through cooking, for 10-12 minutes or until light golden. Set aside to cool. Once cooled, store in an airtight container.

For Additional Recipes: www.weightwellnessonline.com

Chickpea Bruschetta

Mon, 28 Nov 2022 18:34:45 GMT

Serves: 2

Prep Time: 5 Minutes

Cook Time: 0 Minutes

Nutrition: 357 cal, 15g fat, 44g carbohydrate, 14g protein

Ingredients:

2 slices wheat or 12-grain bread, toasted

1 cup (165g) chickpeas, drained

1 tbsp. tahini

½ cup (75g) cherry tomatoes, quartered

1 tbsp. parsley, chopped

1 tbsp. olive oil

1 tsp. apple cider vinegar

salt substitute & pepper

How to Prepare:

Toast the bread on both sides.
Place the chickpeas in a small bowl with the vinegar and tahini. Mash with a fork and season with salt substitute and pepper.
Combine the tomatoes, parsley, and olive oil in a small bowl. Spread the chickpea mixture over the toasted bread. Top with the tomatoes and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Avoiding Weight Gain During the Holiday Season

Mon, 28 Nov 2022 18:31:06 GMT

The holidays are a time when family and friends gather to enjoy each other’s company — and eat! Indulgent meals, bountiful buffets, cookie swaps, holiday parties… it’s no surprise that maintaining a healthy weight can present even more challenges during the holidays than throughout the rest of the year. Studies show that the average adult in Western societies gains about one pound per year, and most of that weight is gained over the holiday season.

One pound may not seem like a lot, but over 10 years, that’s 10 pounds! That said, holiday weight gain is not inevitable.

Here are 6 tips to help you avoid weight gain during the holiday season:

1. Snack Wisely

During the holiday season, unhealthy snacks like cookies and other goodies tend to be readily available, and when treats are easy to access, we’re more likely to snack unnecessarily. At home, this problem can be solved by keeping treats out of the house. If you do need to bring the snacks home, keep them out of sight.

Obviously, snacking is more difficult to avoid in situations that you cannot control, such as at your workplace or a family party. In these situations, try to be mindful of your snacking habits. If you find yourself munching just because there’s food around- and not because you’re hungry- it’s best to avoid snacking altogether.

However, if you are hungry and need a snack, opt for real foods. Fruits, vegetables, nuts, and seeds are filling snacks that don’t contain added sugars or unhealthy fats- both of which can lead to weight gain.

2. Practice Mindful Eating

We are often in a rush during the holiday season, which frequently leads to multitasking during meals. Studies show that those who eat while distracted are more likely to overeat. This is because we’re unable to pay attention to our body’s fullness signals.

To prevent this, try to plan your schedule ahead of time so that you can eat meals about the same time every day. Scheduled meals at home will allow for normal portion sizes and reduce the chances of being really hungry and overeating. Using a slightly smaller plate can also help to reduce portion sizes. In addition, you may consider packing a lunch or nutritious snack when you are out to avoid hunger.

Practice eating mindfully and minimize distractions - including work and electronics. Try to chew slowly and thoroughly, which will allow you to better recognize your body’s fullness signals and consume fewer calories.

It may also be helpful to take a few deep breaths before you start eating. This can induce relaxation and help you keep your full attention on your plate and enjoyment of the meal, rather than your to-do list.

3. Control Your Stress Level

Keeping up with the demands of the holidays can be stressful, and stressed individuals commonly have high levels of cortisol, a hormone that’s released in response to stress and is associated with weight gain.

Additionally, a stressful lifestyle may cause more cravings for junk food.

For these reasons, it’s important to keep stress levels under control in general - but especially during the holidays, when you might be busy and surrounded by unhealthy foods.

Plenty of techniques can help you reduce stress. Some options include exercise, meditation, yoga, deep breathing, and getting plenty of sleep.

4. Focus on Fiber

If you are my patient, you know that I am a stickler when it comes to fiber. Why? Because fiber is an important nutrient that induces fullness and can reduce total calorie intake, which can help prevent weight gain over the holidays

Unfortunately, many common holiday foods lack adequate amounts of fiber. Do your best to eat fiber-rich foods, such as vegetables, fruits, legumes, whole grains, nuts, and seeds while decreasing processed foods in your diet. Studies show that increasing the intake of non-starchy vegetables by a ½ cup a day over what one normally eats can help with weight maintenance.

5. Bring a Healthy Dish to Share

It can be easy to overeat- or focus on fattening, high-calorie foods- at holiday parties.

One simple trick to having more control at gatherings is to bring your own healthy dish to share. In this way, you can guarantee you’ll have something to eat that aligns with your weight goals.

Once you arrive at the party, focus on your favorites and ditch the rest, including sugary beverages and alcohol. Another trick is to savor the desserts you do indulge in, simply taking the time to eat them slowly- which may leave you feeling more satisfied and less likely to overdo it.

6. Self-Monitoring and the Buddy System

Stepping on the scale regularly during the holidays can remind you of your weight goals, allowing you to take action before significant weight gain sets in.

Studies suggest that adults who weigh themselves regularly maintain or lose weight better than those who don’t weigh themselves. (For various reasons, I do not recommend weighing children or teens unless supervised by a medical expert).

Find a routine that works best for you. Some find it beneficial to check their weight daily, while others prefer once or twice a week.

In addition, many people report success with their weight goals when they have a partner to pursue them with. Try to find a health buddy who has similar weight goals, as this person can keep you motivated and accountable over the holidays.

Reach out to friends, family, and colleagues to connect with someone who would make a good fit.

The bottom Line

While staying on top of your weight goals can feel daunting during the holiday season, multiple tips and tricks can help keep you healthy and weight-conscious during this time of year.

Beyond these general tips, it’s best to make sure you’re getting plenty of exercise and and limiting your intake of holiday treats.

If you’re diligent, you may be pleasantly surprised that you’ve prevented weight gain during this celebratory season.

Preventing Holiday Party Temptations

Mon, 21 Nov 2022 04:06:56 GMT

Eating during the holiday season can be a huge challenge. The key to healthy holiday eating is to plan ahead so that you are in control to enjoy the foods you love in moderate portions.

Here are 5 Tips to Prevent Holiday Party Temptations:

1) Don’t Arrive at the Party Hungry

It is especially challenging to resist overeating when we are hungry. Therefore, it is best to avoid skipping meals on the day of festivities. In addition, eating a nutritious 100-200 calorie snack with an 8-ounce glass of plain water about 30 minutes before you arrive will help to reduce the risk of overeating. Examples of snacks include Greek yogurt, a handful of nuts, a mozzarella cheese stick, or an apple with peanut butter.

2) Bring a Nutritious Dish to the Party

Bringing a dependable, nutritious dish that you know you will enjoy can help you feel confident and that you are in control, no matter what else is served at the party. In addition, bringing a nutritious dish is one way to show others that you value your health- AND their health! One of my favorite go-to dishes is a fruit salad (see below for recipe), which is always a crowd pleaser and can be eaten as part of the meal and/or for dessert. A nutritious dish is often very filling and satisfying, so that there is less room on your plate for those more tempting foods available at the party

3) Avoid Sugary Drinks and Alcohol

Both alcohol and sugary drinks (like soda, Gatorade, sweetened iced tea, and juice) have loads of added calories with no nutritional value. Even worse, with all of the added calories, they do not fill us up. As you may know, alcohol reduces our awareness and control to make good choices. Stick with plain water, coffee, or unsweetened tea. If you are lucky, there may be some sliced lemon that you can squeeze into your water to make it fruity and sweet.

4) Make a Plan to Discourage Food Pushers

Will you be seeing people at the gathering who encourage you to eat more or eat foods that you know are less healthy? As I tell my patients, it can be very difficult when you are trying hard to live a healthy lifestyle, but people in your life create obstacles that make your plans difficult.

Have you heard these common tactics before?

Emotional Ties to Food: “I made this just for you because I love you.”
Shaming Pressures to Eat: “One bite won’t hurt you” or “Can’t you break your rules just this one time?”

To combat these pressures, make a plan ahead of time to empower yourself. In this way, you can gently take back control. Practice phrases, such as, “Thank you so much! This looks wonderful, but I’m really full.” or “Of course I will try it, let me have a taste.”

5) Set Short-Term Goals

Holiday time is marked by many celebrations, with increased availability of meals and snacks in the workplace, parties, and in the home. Therefore, a practical approach is to set a short-term goal of maintaining your weight rather than weight loss during the holiday season. Attempt to eat as many regularly scheduled, nutritious meals at home while creating sensible portion sizes when eating at gatherings. Do not deprive yourself of the foods that you love; however, the idea is to be able to savor these foods that you enjoy at these celebrations in sensible portions to create a balance.

I hope that these tips will help with reducing some of the holiday party temptations!

Dr. Novick's Amazing Fruit Salad

The whole idea with fruit salad is to make it as colorful as possible. Feel free to add your colors:

1 ripe cantaloupe (unpeeled and cubed)
1 ripe pineapple (unpeeled and cubed)
1 container strawberries (quartered)
1 pound green or red grapes
1 container blueberries

Kale, Butternut Squash, and Pomegranate Salad

Wed, 16 Nov 2022 20:54:49 GMT

Serves: 8

Prep Time: 20 Minutes

Nutrition: 200 cal, 11 g fat, 24 g carbohydrate, 6 g protein

Ingredients:

1 large butternut squash (about 3 pounds),

peeled, cut into 3/4” cubes

1/4 cup extra-virgin olive oil, divided

5 cloves garlic

1/2 tsp. turmeric

1/4 tsp. salt

Freshly ground black pepper, to taste

1/2 cup chopped walnuts*

2 large bunches Tuscan kale, stemmed and

thinly sliced

1/4 cup lemon juice, divided

Sea salt, to taste

1 Tbsp. apple cider vinegar

1 tsp. pure maple syrup

1 Tbsp. Dijon mustard

1 shallot, finely chopped

1 cup pomegranate seeds and/or blackberries

How to Prepare:

1: Preheat oven to 400°F.

2: Place squash cubes on baking sheet, drizzle 1 tsp. olive oil over squash. Add whole garlic cloves, turmeric and salt and pepper, to taste. Toss to evenly coat squash with oil and spices. Spread cubes evenly around pan and roast for 30-40 minutes until squash is tender.

3: While squash is roasting, heat 1 tsp. olive oil in small skillet over medium-high heat. Add walnuts and cook, stirring occasionally until golden brown, 2–3 minutes. Set aside.

4: Place kale in bowl. Add 2 Tbsp. lemon juice and pinch of sea salt and massage into kale to wilt. Set aside.

5: When squash and garlic are cooked, remove garlic and put squash in a separate bowl. Add remaining olive oil, lemon juice, vinegar, syrup, mustard and shallot; pulse in food processor until smooth to create a dressing.

6: In large mixing bowl, combine kale with about 3/4 of dressing, and toss until kale is lightly coated. Add more dressing to taste and reserve any leftover for another use.

7: Add roasted squash and pomegranate seeds and/or blackberries to kale; toss to combine. Transfer to serving bowl; top with toasted walnuts

From American Institute of Cancer Research

Should I be Taking Weight Loss Medication?

Wed, 05 Oct 2022 17:51:31 GMT

Have you thought about starting a weight loss medication?

If you have tried multiple times to lose and maintain your weight without success, a medication may be the next step in your treatment.

Here are a few important facts about prescription weight loss medications:

Obesity is a complex medical condition that has little to do with willpower, and prescription medications can be an effective part of treatment. Medication is not a crutch but a way to treat this medical condition.
Medications do not work alone . Decreasing one’s food intake is also necessary.
Not all insurance companies cover these medications. If you are an appropriate candidate and your insurance covers these medications, I will prescribe them for you .
Some weight loss medications are approved only for adults. Be patient- more meds. are coming for children and teens! I also prescribe weight loss medication for young children and adolescents .
A 5% weight loss improves medical conditions, such as high blood pressure and cholesterol.

If you would like to discuss treatment options, including weight loss medications, for you or your child, please contact me for a free initial consultation.

I look forward to working with you!

Brown Bag Ideas

Mon, 29 Aug 2022 04:05:16 GMT

Remember that packing lunch saves calories, money, and time!

Here are some ideas for your lunchbox:

Freeze a bottle of water – it will keep your lunch cold.
Think beyond the sandwich: If you have access to a refrigerator or have an insulated container, there is no end to your brown-bag options.
Make your lunches interesting with fruit & cheese kabobs.
Sneak in the veggies like green pepper, cucumber, or zucchini on sandwiches.
Use spinach instead of lettuce.
If you’re used to having traditional lunch meats, choose low-fat and low-sodium meats, like turkey or chicken breast.
Vary the breads you use- try whole-grain breads, rye or raisin bread, pita bread, or even a wheat bagel. These breads hold up better and can be healthful.
Fruit or green salads, hard-boiled egg, sliced chicken, or tuna salad (made with fat-free mayo) all keep well, if chilled.
If you have a microwave, heat up leftovers from the night before. When preparing dinner, prepare an extra chicken breast, fish, or lean pork tenderloin.
Try stuffing broccoli in a pita with some low-fat cheese and heat it at lunch time.
Put extra salmon or chicken breast over a bed of greens.
Salad toppings aren’t limited to meat either – try leftover green beans or pasta.
If you purchase ready-made frozen meals, such as Lean Cuisine or Healthy Choice, be sure to read the label and make sure they are not too high in sodium or carbohydrate. Also, because the calories can be low, add fruit, vegetables, and/or low-fat yogurt.
Add Greek yogurt. The most nutritious is plain yogurt and add your own frozen fruit.
Challenge yourself to include colors of the rainbow, especially vegetables and fruit. Look how amazingly delicious this sandwich looks!

Pack Healthy Lunches for Kids

Mon, 29 Aug 2022 04:01:27 GMT

For a nutritious lunch box, include the following:

1. One serving of vegetables (≥ 1/2 cup).

2. One serving of fruit (1/2 cup; fresh fruit preferred).

4. A drink such as water or white milk.

Bag Lunch Tips:

Use whole wheat bread for added nutrition (it’s more filling).
Consider a low-calorie (low carbohydrate) bread or wrap.
If your kids are bored with the traditional sandwich, try a whole wheat (low carbohydrate) wrap that can quickly turn into sandwich swirls.
Besides turkey and chicken, consider cheese, tuna, or egg salad.
Sneak veggies like lettuce, cucumber, zucchini, green pepper, or tomato into the sandwich or wrap.
Add colorful vegetables like carrots, cherry tomatoes, or red pepper slices. Aim for a colorful lunch!
Use about 2 tablespoons of “natural” or “organic” peanut butter.
If packing a salad, make sure there is plenty of protein- chicken, turkey, egg, ham, tuna, cottage cheese, etc.
Consider nuts, seeds, or a 100-calorie snack pack (pretzels/popcorn) for dessert- the less processed the snack, the better.
Use an insulated container or with a cold pack to keep the meal cool.
Most importantly, find foods that are quick for you to pack. Consider packing dinner from the night before into lunch containers so that it is easy to make lunch the next morning.

Mix and Match Chart: Select 1 item from each category

Curried Cauliflower Soup

Mon, 22 Aug 2022 19:09:57 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 25 Minutes

Nutrition: 296 cal, 8g fat, 44g carbohydrate, 15g protein

Ingredients:

1 yellow onion, chopped

1 cauliflower head

2 tsp. fennel seeds

1 cup. (190g) red lentils, dry

3 tbsp. yellow curry paste

Salt substitute (like Mrs. Dash) and pepper

2 tbsp. olive oil

How to Prepare:

1. Heat the oven to 400°F (200°C).

2. Separate the cauliflower head into small florets. Drizzle ¼ of the cauliflower with 1 tablespoon of olive oil, and season with 1 teaspoon of the fennel seeds and salt substitute and pepper. Place in a roasting dish and set aside.

3. Heat the remaining 1 tablespoon of oil in a large pot, adding the chopped onion and the remaining 1 teaspoon of fennel seeds. Cook for 3-4 minutes until onion has softened. Add in the remaining cauliflower and lentils to the pan. Stir in the curry paste and add in 4-1/4 cups of water. Bring to a boil, then reduce the heat and simmer gently for 25 minutes, until cauliflower is tender and lentils are cooked.

4. In the meantime, place the roasting dish with cauliflower into the oven and roast for 20 minutes, until browned.

5. Once soup is cooked blitz it with a hand blender until smooth and creamy. To serve, divide the soup between bowls and top with the roasted cauliflower.

For Additional Recipes: www.weightwellnessonline.com

Shakshuka

Mon, 22 Aug 2022 19:07:37 GMT

Serves: 2

Prep Time: 5 Minutes

Cook Time: 20 Minutes

Nutrition: 308 cal, 17g fat, 22g carbohydrate, 16 g protein

Ingredients:

1 white onion, sliced

2 bell peppers, sliced

2x 14 oz. (400g) cans chopped tomatoes

4 eggs

¼ cup (15g) parsley leaves, chopped

1 tbsp. olive oil

pepper

How to Prepare:

1. Heat the oil a large non-stick frying pan over a medium-high heat. Add the onion and bell peppers, stirring constantly, and cook, for 5 minutes or until the onion and pepper have softened.

2. Add the chopped tomatoes and cook, stirring for a further 5 minutes.

3. Use a spoon to make 4 large holes in the tomato mixture, then crack an egg into each hole. Reduce the heat to low, and partially cover the pan with a lid. Cook for 10 minutes or until eggs are cooked to your liking. Sprinkle with parsley and serve immediately.

For Additional Recipes: www.weightwellnessonline.com

Chicken Piccata

Mon, 22 Aug 2022 19:04:54 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Nutrition: 328 cal, 23 g fat, 4 g carbohydrate, 26g protein

Ingredients:

1 lb. (450g) chicken breast

3.5 oz. (100g) butter

¼ cup (50g) capers, drained

3 lemons, zested, juiced

½ cup (30g) parsley, chopped

Salt substitute (like Mrs. Dash) & pepper

How to Prepare:

1. Place a chicken breast between 2 sheets of plastic wrap. Use a meat mallet, or rolling pin, to gently pound the chicken until it is approximately 1.5cm thick. Season well with salt substitute and pepper.

2. Heat ¼ of the butter in a large pan over a medium-high heat and cook the chicken. Cook for 4 minutes each side or until golden brown. Transfer to a plate and set aside.

3. Add the remaining butter to the pan. Cook, stirring, for 2-3 minutes or until the butter melts and turns a golden-brown color.

4. Add the capers to the butter and cook for 1 minute. Add the lemon juice and half the lemon zest and mix through. Now place the chicken and any juices back in the pan. Cook, turning occasionally, for 2-3 minutes or until chicken is cooked through and the sauce has thickened slightly.

5. To serve, sprinkle with parsley and remaining lemon zest.

For Additional Recipes: www.weightwellnessonline.com

Pork Meatballs In Tomato Sauce

Mon, 22 Aug 2022 19:02:21 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 25 Minutes

Nutrition: 320 cal, 23 g fat, 10 g carbohydrate, 20 g protein

Ingredients:

14 oz. (400g) lean pork mince

1 clove garlic, minced

1 yellow onion, chopped

2 cups (480ml) passata (tomato sauce)

¼ cup (15g) parsley leaf, chopped

2 tbsp. olive oil

salt substitute (like Mrs. Dash) & pepper

How to Prepare:

1. Place the pork in a medium bowl, season with salt substitute and pepper. Add in the garlic and use your hands to mix thoroughly. Using 1 tablespoon of mince, form meatballs, roughly the size of a walnut.

2. Heat 1 tablespoon of olive oil in a large pan and cook the meatballs, turning occasionally, for 10 minutes or until browned and cooked through. Then take off the heat and set aside.

3. In the same pan, heat the remaining oil and cook the onion for 3-4 minutes until soft. Place the meatballs back into the pan and add the passata. Season with salt substitute and pepper, bring to a boil and then reduce the heat. Simmer for 10 minutes and serve garnished with the parsley.

For Additional Recipes: www.weightwellnessonline.com

What are Superfoods, Exactly?

Tue, 16 Aug 2022 21:38:27 GMT

There is no single food item – Not even a Superfood- that can fulfill the nutritional requirements for a healthy meal. …….Not even a Superfood.

So, What is all the Hype with Superfoods?

Research studies have demonstrated that some foods (“superfoods”) are high in antioxidants and flavonoids, which may help prevent coronary heart disease and certain cancers, as well as improving immunity and decreasing inflammation. Some common examples include:

1. Berries: blueberries, raspberries, cranberries, acai berries. The higher level of flavonoids has been shown to lower the risk of heart conditions.

2. Fish: salmon, tuna, mackerel, herring, trout, anchovies. A good source of protein and omega-3 fatty acids can help prevent heart disease.

3. Leafy greens: Dark, leafy greens add fiber, vitamin A, vitamin C, calcium, and phytochemicals that reduce cholesterol and decrease inflammation.

4. Nuts: Hazelnuts, walnuts, almonds, pecans. A good source of plant protein and monounsaturated fat.

5. Avocado and Olive oil: A good source of vitamin E, polyphenols, monounsaturated fat for a heart healthy diet.

6. Whole grains: Whole grain bread,100% wheat bread, long grain rice, whole wheat pasta, oats, milet. A good source of soluble and insoluble fiber, several B vitamins, minerals, and phytonutrients. Evidence supports they help lower cholesterol and protect against heart disease and cancer.

7. Yogurt: A good source of calcium, vitamin D, and protein. Some contain “live active cultures,” which are healthy bacteria for our gut and can strengthen our bones.

However, there is no Superfood. None of these foods can be eaten alone to improve our health. In reality, it is the combination of multiple foods that define a well-balanced, nutritious diet. Therefore, a diet consisting of ample amounts of vegetables, fruits, whole grains, nuts, fish, and low-sugar dairy products can help to reduce the risk of many chronic conditions, such as high blood pressure, high cholesterol, heart disease, cancer, fatty liver disease, PCOS, and reduce overall mortality.

Superfoods can be a great component of any diet. An easy trick is to include as many colors of the rainbow as possible on your plate.

Look at your plate: Are most foods white, brown, or beige? If so, slowly add some color to increase the superfoods- your body will be healthier for it!

Focus on a SUPER diet, not just a food item.

Almond & Cranberry Energy Balls

Mon, 15 Aug 2022 03:57:55 GMT

Serves: 20

Prep Time: 15 Minutes

Cook Time: 60 Minutes

Nutrition: 59 calories, 3 g fat, 7 g carbohydrate, 2 g protein

Ingredients:

10 Medjool dates, pitted

1 cup (90g) rolled oats

¼ cup (35g) cranberries, dried

¼ cup (35g) almonds

4 tbsp. almond butter

How to Prepare:

1. Place the dates in a food processor and blitz until a smooth paste forms. Add the rolled oats, dried cranberries, almonds and almond butter and pulse until well combined.

2. Using slightly wet hands, roll tablespoonfuls of the mixture into balls. Place in the fridge for 1 hour to set. Store in an airtight container in the refrigerator for up to 2 weeks.

For Additional Recipes: www.weightwellnessonline.com

Why is it So Hard to Keep the Weight Off?

Mon, 01 Aug 2022 19:32:12 GMT

You have worked hard to lose some weight, and then the pounds creep back on. Why is it so hard to keep the weight off?

Actually, we do not have a clear answer; however, one theory is that our bodies have a preset weight baseline, called the Set Point, which is hardwired into our DNA (our genes). According to the Set Point Theory, our body works hard to stay within a certain weight range that is close to the Set Point. The Set Point theory suggests that your weight may go up or down temporarily but will ultimately return to its normal set range. So even after losing weight, our body fights to return to that Set Point weight, making it hard to keep the weight off.

What Controls the Set Point?

In theory, the Set Point, is driven by a very small but extremely important part of the brain called the hypothalamus. The hypothalamus receives signals (neurohormones, such as leptin, ghrelin, CCK, insulin) from all over the body and will adjust the Set Point based on these signals.

So Why does Weight Climb if we have a Set Point?

According to the Set Point Theory, with weight gain, the hypothalamus increases the Set Point weight. Therefore, when we lose weight, our body fights to return to the higher Set Point weight, making it harder to keep the weight off.

Can we Change our Set Point Weight? According to Set Point Theory, yes!

In order to reset our Set Point to a lower level, Set Point theory proponents recommend going slowly with weight loss goals. A gradual 10 percent step-down weight loss approach with subsequent weight maintenance at each stage can help prepare the body to accept the new lower Set Point.

In addition, weight loss medications (also known as anti-obesity medications) and bariatric and metabolic surgery can help to reduce the Set Point, making it easier to lose weight and keep it off.

Takeaway

There’s still a lot that we don’t understand about why our weight shifts and why it is so difficult to keep the weight off once we have lost it. We do know that genetics, hormones, the amount and type of food we eat, and our environment all play a role in regaining weight.

The Set Point theory is just one concept researchers are studying to understand why it is so difficult to lose weight and keep it off. Those who are able to achieve sustainable weight loss, are successful because they have slowly decreased their Set Point.

Ways to Tackle Weight Gain at Midlife

Mon, 01 Aug 2022 19:27:32 GMT

Have you been dieting but not getting the results you expected? Normal age-related changes to your body, such as loss of muscle, normal hormonal changes, and stress may be sabotaging your efforts.

Here are a few evidence-based tactics to help you successfully control your weight.

1. Focus on Healthy Foods

Increasing your vegetable and fruit intake while simultaneously decreasing the amount of fast food, added sugar, and other processed foods you consume will help you control your weight. Go slowly with this change, increasing the amount of vegetables by a ¼ cup every month while decreasing the grain and protein on your plate by the same amount. An adult woman should aim to eat at least 2.5 cups of vegetables a day and an adult man should aim to eat at least 3 cups of vegetables a day. Fruits and vegetables have a lot of water, which take up room in the stomach, increase satiety, and generally have fewer calories.

2. Decrease Your Portions

Decreasing calorie intake should be a slow process to allow your body time to adjust. Some tricks to reduce meal portions include drinking water right before your meal and eating off of a plate that is about 2 inches smaller. Using a calorie counting app is a scientifically-proven way to monitor your food intake and to ensure reduced portions.

3. Stay Well Hydrated- With Water

It’s easy to confuse the sensation of thirst for hunger. Stay hydrated with PLAIN water (rather than with calorie-rich beverages like sodas, fancy coffee drinks, and fruit juices). Avoiding alcohol, which is high in calories and low in nutritional value, can make a huge difference too.

4. Find Solutions to Reduce Your Stress Level

For many people, stress leads to emotional eating. In addition, stress increases a hormone called cortisol, which can lead to weight gain. There are hundreds of ways to decompress throughout the day, so experiment to see what works for you. Some ideas include dancing, listening to relaxing music, yoga, spending time outdoors, and short 5-minute meditations to be done multiple times throughout the day.

5. Strengthen Your Muscles

As we age, a natural progression is that we lose muscle; however, muscle is needed to burn calories. Therefore, to increase your metabolism, work on increasing your muscle mass. The Department of Health and Human Services’ 2018 Physical Activity Guidelines for Americans recommends that adults get at least 2-3 days a week of weight training exercises to strengthen bones and muscles. A good place to start is with the National Institute on Aging’s easy at-home strengthening Go4Life exercise program.

6. Get Physical!

Don’t have a lot of time to exercise? Newer studies are showing that just 20 minutes a day of intensive physical activity can improve your risk of heart disease. Intensive activity means that you are out of breath but still able to talk comfortably. Examples include brisk walking, swimming, jogging, dancing, and spinning. Exercise is important for weight loss and weight maintenance; however, changing your diet will impact your weight much more than exercising.

7. Get a Good Night’s Sleep

We are just becoming aware of the importance of sleep- and there is a reason that 1/3 of our lives should be spent sleeping! Sleep helps to balance hormone levels, which can cause weight gain if they are out of balance. Studies show that a good night’s sleep (7-8 hours/night for adults) is needed for successful weight management.

Our Genes Affect Our Weight

Mon, 01 Aug 2022 19:23:37 GMT

Believe it or not, there are over 400 different genes that have been implicated in the contribution of weight gain! Genes contribute to the causes of obesity in many ways: by affecting appetite, satiety (the sense of fullness), metabolism, food cravings, body-fat distribution, and the tendency to use eating as a way to cope with stress.

The strength of the genetic influence on weight varies quite a bit from person to person. Research suggests that for some people, genes account for just 25% of the predisposition to be overweight, while for others, the genetic influence is as high as 70% to 80%.

So, how much of your weight depends on your genes? At this point, we do not have a specific test to determine how much our genetic composition influences our weight gain. However, your genes are probably a significant contributor to your weight gain if you have any of the following

characteristics:

You have been overweight for much of your life.
One or both of your parents have had problems with their weight. If both of your parents have obesity, your likelihood of developing obesity is as high as 80%.
You can't lose weight even when you increase your physical activity and stick to a low-calorie diet for many months.

Why Do We Have these Genes?

When the crops failed or the prey escaped, how did our ancestors survive? Those who could store body fat to live off during the lean times lived, and those who couldn't, perished. This evolutionary adaptation explains why most modern humans — about 85% of us — carry so- called “thrifty genes,” which help us conserve energy and store fat. Today, of course, these thrifty genes are a curse rather than a blessing. Not only is food readily available to us nearly around the clock, we don't even have to hunt or harvest it!

Given My Genetics, What Can I Do to Lose Weight?

People with only a moderate genetic predisposition to be overweight have a good chance of losing weight by eating fewer calories and increasing their exercise level. These people are also more likely to be able to maintain their lower weight once they have lost it.

In contrast, people with a strong genetic predisposition to obesity may not be able to lose weight with the usual forms of diet and exercise therapy. Even if they lose weight, they are less likely to be able to maintain the weight loss. What I tell my patients is that, unfairly, they will have to embark on more aggressive treatment to combat the weight gain compared to others.

For people with a very strong genetic predisposition, sheer willpower is ineffective in counteracting their tendency to be overweight. Typically, these people can lose weight and maintain weight loss only under a doctor's guidance. They are also the most likely to require weight-loss medications or surgery for successful weight management. The good news is that there are more effective weight loss medications available to adults and children every year, and bariatric surgery has become much safer over the past decade.

The prevalence of obesity among adults and children in the United States has been rising since the 1970s. Therefore, genes alone cannot explain such a rapid rise. Although the genetic predisposition to be overweight varies widely from person to person, the rise in weight appears to be nearly universal, cutting across all demographic groups. These findings underscore the detrimental changes in our food supply and environment, which have contributed to the obesity epidemic.

Purple Power Smoothie

Mon, 01 Aug 2022 19:13:53 GMT

Serves: 1

Prep Time: 5 Minutes

Cook Time: 0 Minutes

Nutrition: 322 cal, 3g fat, 53g carbohydrate, 24g protein

Ingredients:

1 cup (240ml) almond milk

1 cup (150g) frozen berries

1 banana

1 medium beetroot, cooked, grated

1 scoop (25g) vanilla whey

How to Prepare:

Add all ingredients into a blender. Pulse until smooth, pour into a glass and serve straight immediately.

For Additional Recipes: www.weightwellnessonline.com

Spicy Tuna

Mon, 01 Aug 2022 19:12:25 GMT

Serves: 2

Prep Time: 15 Minutes

Cook Time: 0 Minutes

Nutrition: 108 cal, 3g fat, 4g carbohydrate, 15g protein

Ingredients:

4 oz. (115g) sashimi tuna

1 ½ tbsp. sriracha sauce

2 green onions, sliced

1 tsp. sesame seeds

1 tsp. sesame oil

How to Prepare:

1. Cut the tuna into small cubes and place in a bowl. Slice the spring onions, keeping the white and green parts separate.

2. Add the sriracha sauce, white parts of the onion and sesame oil to the tuna. Mix until well combined.

3. Transfer the tuna into a serving bowl, garnish with the green parts of the onion and serve.

For Additional Recipes: www.weightwellnessonline.com

Mushroom & Brie Omelet

Sun, 24 Jul 2022 18:08:37 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 20 Minutes

Nutrition: 359 cal, 27g fat, 4g carbohydrate, 25g protein

Ingredients:

1 clove garlic, minced

2 cups (200g) mushrooms

8 eggs

7 oz. (200g) brie cheese, sliced

4 oz. (120g) arugula

Cooking oil spray

pepper

How to Prepare:

1.Heat a large non-stick frying pan over high heat, spray lightly with cooking oil spray. Slice the mushrooms and cook, stirring occasionally, for 5-7 minutes. Transfer to a bowl and set aside.

2. Heat a small non-stick frying pan over medium-high heat, spray with cooking oil spray. Whisk the eggs in a large pot with ¼ cup cold water. Season well with pepper.

3. Pour quarter of the eggs into the pan and cook the omelet. Top with a quarter of the earlier prepared mushrooms and quarter of the brie. Transfer onto a serving plate, top with a handful of arugula. Serve immediately.

4. Repeat this process with the remaining eggs, mushrooms, brie, and arugula to make a further 3 omelets.

Mexican Stuffed Peppers

Sun, 24 Jul 2022 17:01:22 GMT

Serves: 4

Prep Time: 10 Minutes

Cook Time: 50 Minutes

Nutrition (per serving): 281 cal, 10g fat, 23g carbohydrate, 23g protein

Ingredients:

4 bell peppers

14 oz. (400g) lean ground beef

1 x 14 oz. (400g) can chopped tomatoes

1 cup (160g) cooked long-grain rice

2 tbsp. Mexican spice blend

How to Prepare:

1. Preheat the oven to 375°F (190°C). Heat a large pan over a medium-high heat and cook the beef for 5-7 minutes until browned. Add in the tomatoes and, rice and bring to the boil, then reduce the heat and simmer gently, covered, for around 6-8 minutes.

2. Meanwhile, cut off the tops from peppers and remove the seeds from the inside. Place the peppers on a baking dish and fill the peppers with the beef mixture.

3. Cover the dish with kitchen foil and bake in the oven for 35 minutes, or until the peppers are tender.

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