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Archive for » April 10th, 2017«

Losing Weight Is Easier (and More Delicious) Than Ever With This Ingenious Plan

We’re loving the shift from calorie counting to macro counting, which ensures you’re getting the right kind of calories every day. While it’s still important to be aware of your caloric intake, counting macros helps you focus on the quality of the food you’re eating, which can ultimately teach you better eating habits for a more sustainably healthy life.

Our macro guru, trainer Carrie McMahon — and author of Why You Should Count Macros, Not Calories — created a meal plan specifically for weight loss, centred on the macro proportions for cutting fat and losing weight.

Keep in mind: these meal portions are not on-the-dot amounts, and portions vary based on your height, weight, caloric intake, and goal. To get started on that, and get a brief tutorial, read up on counting macros for weight loss first.

Here’s your daily macronutrient proportioning (these numbers apply to everyone!): your food should add up to 40 percent carbohydrates, 35 percent protein, and 25 percent fat. The breakdown of every single meal and snack varies, but try to stay on target to those proportions. Here are some examples of what those ratios look like, in some delicious recipe suggestions from Carrie.

Breakfast

These meal ideas are: 28 percent fat, 37 percent carbohydrates, 35 percent protein

  • Protein oats: 115g of oats, 1 tablespoon of almond butter, 1 scoop of protein powder, and 1 teaspoon of honey
  • Simple smoothie: 1 banana, 270g of fat-free Greek yoghurt, 1 tablespoon of peanut butter, 1 tablespoon of chia seeds, 240ml of unsweetened almond milk
  • Eggs, fruit, and toast: 2 eggs plus 4 egg whites, 115g of blueberries, and 1 slice of whole-wheat toast

Lunch

These meal ideas are: 28 percent fat, 37 percent carbohydrates, 35 percent protein

  • Tuna, veg, quinoa salad: Mix 150g of mixed lettuce, 175g of cherry tomatoes, 75 grams of raw mushrooms, 90g cup of cooked quinoa, 1 can of tuna, 1 tablespoon of fat-free mayo, 3 tablespoons of sliced almonds, and apple cider vinegar or balsamic vinegar for dressing
  • Chickpea salad with avocado: 180g of canned chickpeas mixed with 270g of Greek yoghurt, 1 tablespoon of sliced almonds, soy sauce to taste, lemon juice, and salt and pepper atop a bed of lettuce with 1/4 avocado
  • Protein-loaded sweet potato: 1 sweet potato (about 5 inches long), 1 can of tuna, 1 sunny-side-up egg (to put on top), 1/4 avocado, and tomato and cucumber slices

Pre-Workout Snack

These snack ideas are: 1.5 percent fat, 48 percent carbohydrates, 36 percent protein

  • Banana and mug cake: 1 banana, protein mug cake (1/2 to 1 scoop of protein powder whisked in with 1 egg white; microwave for 20 to 30 seconds). Optional: mash banana into mug cake.
  • Cinnamon cottage cheese and fruit: 115 (one standard-size container) of low-fat cottage cheese, mixed with cinnamon and 150g of berries on top or on the side

Post-Workout Snack

These snack ideas are: 1.5 percent fat, 48 percent carbohydrates, 36 percent protein

  • Strawberry mango smoothie: 35g cup of frozen mango, 130g of frozen whole strawberries, 240ml of unsweetened almond milk, 200g of fat-free Greek yoghurt, and up to a teaspoon of honey, to taste
  • Jerky and fruit: 1 Caveman Foods Primal Jerky Bar, 1 plum or 1 kiwi (small fruit)

Dinner

These meal ideas are: 28 percent fat, 37 percent carbohydrates, 35 percent protein

  • Stuffed pepper and veg: 100 grams (3.5 ounces) of cooked roasted chicken breast, mixed with 1/2 mashed avocado, salt, pepper, and lemon — stuff mix into a bell pepper, eat with 300g cups of steamed broccoli or vegetable of choice on the side
  • Lean burger: 100 grams (3.5 ounces) of 95 percent lean ground beef (made into a patty), 30g of crumbled blue cheese, and sliced tomato, lettuce, and onions, on a small whole-wheat bun or sandwich thin. Side of 1 cup of steamed vegetables.
  • Tofu, noodles, and veg: 250g of tofu (measured raw), marinated in soy sauce, mix with desired spices and cooked on a pan with 1 egg and 2 egg whites; serve over 75g cooked spaghetti, with a large serving of steamed vegetables
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Diet Doc Patients Lose Weight Fast and Fight Obesity With the Customizable Mediterranean Diet Plan

MANCHESTER, NH–(Marketwired – April 10, 2017) – The Mediterranean Diet is one of the most well-known diets available and also one of the healthiest. It promotes healthy weight loss by balancing protein, carbohydrate, and fat consumption. It is highly flexible and can be customized to an individual’s health and nutritional needs. In general, the Mediterranean Diet involves a balanced diet following these guidelines:

  • High amounts of olive oil, legumes, unprocessed cereals, fruits and vegetables
  • Moderate amounts of fish, dairy, and wine
  • Restricted consumption of non-fish meat or meat products

The Mediterranean Diet has been known to help dieters minimize health issues like heart disease and diabetes while improving brain function. It has also been helpful in tackling America’s obesity crisis, which has affected nearly 35% of the population. With emotional eating and inactive lifestyles leading to unprecedented levels of weight gain, obesity levels may not decline anytime soon. More than ever, making educated dietary choices and considering healthy options like the Mediterranean Diet is encouraged.

However, dieters must remember that pursuing well-known diets like the Mediterranean Diet does not guarantee weight loss. Various factors like long-term diet planning and retaining an active lifestyle affect weight loss success.

Diet Doc, a nationally recognized weight loss center, helps patients achieve long-term weight loss success through direct nutritional counseling, doctor supervision, and customized diet planning to all patients. Diet Doc helps patients adhere to healthy diets like the Mediterranean Diet by customizing the diet to their body composition, dietary needs, past weight loss failures and specific weight loss goals. At Diet Doc, the primary goal is to optimize fat loss with minimal muscle loss. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

  • Rapid but healthy weight loss
  • Understanding of past weight loss failures and detailed future planning
  • Customized and balanced diet plans that curb hunger and establish a healthy lifestyle
  • Attention to specific nutritional needs based on individual body chemistry

Diet Doc programs and aids have a long history of alleviating issues like heart disease, high blood pressure and hypertension through healthy weight loss. With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc helps patients curb hunger and lose weight fast. In fact, more than 90% of Diet Doc patients lose 20 or more pounds every month.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

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Why are fewer Americans trying to lose weight?

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Diet Doc Patients Lose Weight Fast and Fight Obesity With the Customizable Mediterranean Diet Plan

/EINPresswire.com/ — MANCHESTER, NH–(Marketwired – April 10, 2017) – The Mediterranean Diet is one of the most well-known diets available and also one of the healthiest. It promotes healthy weight loss by balancing protein, carbohydrate, and fat consumption. It is highly flexible and can be customized to an individual’s health and nutritional needs. In general, the Mediterranean Diet involves a balanced diet following these guidelines:

  • High amounts of olive oil, legumes, unprocessed cereals, fruits and vegetables
  • Moderate amounts of fish, dairy, and wine
  • Restricted consumption of non-fish meat or meat products

The Mediterranean Diet has been known to help dieters minimize health issues like heart disease and diabetes while improving brain function. It has also been helpful in tackling America’s obesity crisis, which has affected nearly 35% of the population. With emotional eating and inactive lifestyles leading to unprecedented levels of weight gain, obesity levels may not decline anytime soon. More than ever, making educated dietary choices and considering healthy options like the Mediterranean Diet is encouraged.

However, dieters must remember that pursuing well-known diets like the Mediterranean Diet does not guarantee weight loss. Various factors like long-term diet planning and retaining an active lifestyle affect weight loss success.

Diet Doc, a nationally recognized weight loss center, helps patients achieve long-term weight loss success through direct nutritional counseling, doctor supervision, and customized diet planning to all patients. Diet Doc helps patients adhere to healthy diets like the Mediterranean Diet by customizing the diet to their body composition, dietary needs, past weight loss failures and specific weight loss goals. At Diet Doc, the primary goal is to optimize fat loss with minimal muscle loss. With a safe, doctor-supervised diet plan and guidance for life, Diet Doc patients gain the following benefits within the very first month:

  • Rapid but healthy weight loss
  • Understanding of past weight loss failures and detailed future planning
  • Customized and balanced diet plans that curb hunger and establish a healthy lifestyle
  • Attention to specific nutritional needs based on individual body chemistry

Diet Doc programs and aids have a long history of alleviating issues like heart disease, high blood pressure and hypertension through healthy weight loss. With a team of doctors, nurses, nutritionists and motivational coaches, Diet Doc helps patients curb hunger and lose weight fast. In fact, more than 90% of Diet Doc patients lose 20 or more pounds every month.

Patients can get started immediately, with materials shipped directly to their home or office. They can also maintain weight loss in the long-term through weekly consultations, customized diet plans, motivational coaches and a powerful prescription program. With Diet Doc, the doctor is only a short phone call away and a fully dedicated team of qualified professionals is available 6 days per week to answer questions, address concerns and support patients.

Getting started with Diet Doc is very simple and affordable. New patients can easily visit https://www.dietdoc.com to quickly complete a health questionnaire and schedule an immediate, free online consultation.

About the Company:

Diet Doc Weight Loss is the nation’s leader in medical, weight loss offering a full line of prescription medication, doctor, nurse and nutritional coaching support. For over a decade, Diet Doc has produced a sophisticated, doctor designed weight loss program that addresses each individual specific health need to promote fast, safe and long term weight loss.

Twitter: https://twitter.com/DietDocMedical
Facebook: https://www.facebook.com/DietDocMedicalWeightLoss/
LinkedIn: https://www.LinkedIn.com/company/diet-doc-weight-loss?trk=biz-brand-tree-co-logo

Diet, exercise can fight memory problems

There are some common-sense things you can do to fight memory problems. Not surprisingly, they involve diet, exercise and maintaining overall good health.

Studies have shown that exercise helps generate new brain cells in the temporal lobes, the data banks in the brain that store memory, according to Palm Beach Gardens neurologist Dr. Michael Tuchman.

There also are other factors that might affect all forms of dementia. They are high blood pressure, eating foods that are high in cholesterol, and diabetes, “which is known to be a risk factor, even for Alzheimer’s itself,” Tuchman said.

“We know that if you eat smart – less fat and more fish – and if you exercise, your likelihood of expressing dementia, even of the Alzheimer’s type, is somewhat reduced.

“You might delay the expression of the disease by a year or a year and a half. And that’s a good thing, because that’s another year or a year and a half that you have a quality of life.”

Daily consumption of berries – especially blueberries and strawberries – has been linked to preventing dementia, according to Dr. James Loomis, medical director of the Barnard Medical Center in Washington. The center is associated with the Physicians Committee for Responsible Medicine, an organization that promotes a plant-based diet as a way to avoid many types of illnesses.

“Blueberries have been associated with lower risk of dementia across the board,” Loomis said. “It’s an extremely potent antioxidant.”

While it’s difficult to prove cause and effect with diets, population studies – comparing one group to another – suggest there might be some validity to the connection between diet and dementia.

“Women who consumed at least one serving of blueberries and two servings of strawberries a day slowed the rate of cognitive decline by as much as two years,” Loomis said.

Staying intellectually engaged is another benefit.

“The only way we learn something and retain it, is by making connections between neurons – that’s how memory works,” Tuchman said. “The more you put into the bank in the beginning, the more you can afford to take something out and still have something left over.”

He said he’s often asked if doing “mental exercises” delays the onset of dementia.

“I think as long as you stay intellectually engaged it doesn’t matter what you do. There’s no evidence that one is better than something else. When you’re not intellectually engaged, that seems to produce a worse outcome.”


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