Call Us Now For An Appointment!

Blog

RSS
Why Springtime is a great time to lose weight

Why Springtime is a great time to lose weight

Are you struggling hard to get moving with your weight loss goals? Then spring is one of the best times of the year available for you to kick start your weight loss initiatives. Here is a list of reasons to motivate you this Spring!

 

  1. Later sunsets

During the winter, darkness sneaks in around 4pm in the evening. Once darkness sets in, the desire to be active fights with the need to rest. Springtime brings in the Daylight Savings time change and gives you some light almost until 9pm! This leaves more time for outdoor activities so you will be able to start your workouts without having any excuses.

 

  1. No need of treadmills

Walking on a treadmill is great when it's dark out or rainy, but Springtime brings warmer days and more sunshine for walking, riding bikes, jogging and more! You can enjoy those outdoor activities you've been putting off during winter.

 

  1. You can find good company

If you go to the park during the spring season it's a lot easier to find a partner to go for a walk, or a workout buddy. This can deliver a motivation factor for you to stick to your weight loss goals.

 

  1. Fresh foods become more available

When Springtime arrives, it brings with it fresh local produce to grocery stores and farmers markets. Some of the best tasting salads are made with lettuce, tomatoes, carrots and more from local farmers, so you have more healthy options for snacks and meals.

 

  1. More motivation to stay active

With the weather getting nicer, it's natural to want to spend more time outdoors. Going for long walks, enjoying the flowers and scenery, taking in some fresh air. Studies have found that people who are active outdoors tend to stay active longer and more often than those indoors.

 

 

  • Blog Administrator
How to Become a Meal-Prep Expert

How to Become a Meal-Prep Expert

When you’re trying to eat healthy, a lot of your bad decisions will come from hunger impulses. Think about it: You’re running late for work, you’re hungry, so you make the impulse decision to stop at McDonald’s for breakfast. After the temporary relief of your sausage McMuffin, you’re left with that greasy, uncomfortable feeling. You’re still low in energy and you’ll likely be hungry again before you know it.

This impulse decision is a result of not being prepared. Busy days are bound to happen, but by planning and preparing your meals ahead of time, you’ll be less likely to find yourself in that McDonald’s drive-thru. Sticking to a meal-prep routine can be hard and time-consuming at first, but the more you do it, it will get easier and take up less time. Eventually, it will become habit.

Here are some tips for becoming a meal-prep expert:

Prepare mini-meals, rather than three large meals.

Mini-meals consist of a balanced combination of protein and carbohydrates. Eating a mini-meal every 2-3 hours has been shown to be more beneficial for weight loss than the traditional “3 meals a day.” It helps you avoid that “starving” feeling that leads to overeating. Click here to learn more.

Pick the day that’s right for you.

Sunday is usually the day that people have the most free time, making it a popular day for preparing meals. However, if Sundays don’t work for you, don’t give up meal-prep completely. You can plan for your week on any day.

Divide your time strategically.

Some people turn away from meal-prep because they view it as a daunting task. Try sitting down one day to plan out your meals in a notepad. The following day, go to the grocery store to pick up the foods you need. Save your actual meal-prep for the day after that. By spreading the process throughout three days, it won’t seem as time-consuming.

Pick foods that are easily transformed into different meals.

Diversity is needed when you are preparing your meals, as it is unlikely that you will want to eat the same thing every day of the week. Some grocery store staples may be: eggs, turkey breast, fruits, vegetables, and cottage cheese. These items can be used to mix with other ingredients to create new dishes.

Make sure you are storing your meals correctly.

This will help ensure freshness, which is important for prepping meals in advance. Another tip is to eat the items that parish quickly earlier in the week.

Add in some “easy days.”

It’s okay to have a day or two where you substitute one of your mini-meals for a protein-rich snack bar. Switching it up from time to time will help you satisfy cravings, without indulging in unhealthy foods.

  • Blog Administrator
5 Thanksgiving Weight Loss Mistakes

5 Thanksgiving Weight Loss Mistakes

If you’re feeling nervous about the Thanksgiving holiday, you’re not alone. When trying to lose weight, a holiday centered on food can be extremely tempting.

It’s okay to enjoy a few bites of your favorite Thanksgiving appetizers and entrees. It’s a holiday and you should enjoy it; that being said, here are a few things that you should avoid doing on Thanksgiving.

Mistake #1: Skipping Breakfast

Some people believe that skipping breakfast helps save calories for a big dinner, but that’s often not the case. Usually this results in low energy throughout the day and overeating when dinner rolls around. Instead, eat a light breakfast that can get your energy going. If you’re not starving by dinner, you’ll be able to control your portion sizes.

Mistake #2: Mindless Snacking While Cooking

If you plan on spending a lot of time in the kitchen this Thanksgiving, beware of constant snacking. This can be way too easy to do when food and delicious cooking aromas surround you. Snack minimally, and when you do so, snack on fruits, veggies, and protein-rich foods.

Mistake #3: Overloading on Unhealthy Ingredients

Thanksgiving is filled with comfort foods. Comfort foods are usually packed with butter, salt, and other unhealthy ingredients. These ingredients should be used in moderation, and when substitutions are available, utilize them!

Mistake #4: Forgetting to Drink Water

Whether you’re busy shopping, cooking, setting up, cleaning, etc., make sure you are drinking water. Staying hydrated is very important for your health, and dehydration is often confused with hunger, which can cause overeating.

Mistake #5: Going for Seconds Later in the Evening

After you finish Thanksgiving dinner, put the leftovers away and don’t go back for seconds before bed. Save your leftovers (and the calories that come with them) for the following day.

  • Blog Administrator
Healthy Thanksgiving Appetizer Recipes

Healthy Thanksgiving Appetizer Recipes

Thanksgiving is next week and although it’s a wonderful holiday filled with family, gratitude, and great memories, it can be a scary time for someone who is trying to lose weight.

You can enjoy a great meal without completely going overboard! It starts with making smart decisions right away…and that begins with your choice of appetizers! Check out our recipes for guilt-free appetizers to enjoy this Thanksgiving:

Deli Sticks with Mustard Sauce

Ingredients:
1 Monarch Applewood Flavor Meat Stick
1 Monarch Teriyaki Flavor Meat Stick
2 Mozzarella Cheese Sticks, low-fat
1 tbs. Mustard
1 tbs. Mayonnaise; fat-free, tofu-based
Dash of Dill

Directions:
1.) Cut Monarch Meat Sticks and cheese sticks into six pieces each.
2.) Stick a decorative toothpick in each piece and serve on a colorful plate.
3.) Mix remaining ingredients to make a dip.

Serves 2.

Nutrition Facts (per serving):
Calories 148
Protein 24g
Carbs 5g
Fat 7.5g


Smoked Salmon Cheese Balls

Ingredients:
1 pkg. Monarch Barbecue Crunch O’s, crushed
4 oz. Smoked salmon
4 oz. Cream cheese, fat-free
1 Green onion, finely chopped

Directions:
1.) Combine smoked salmon, cream cheese, and chopped onion into a bowl and form into a ball.
2.) Roll in crushed Crunch O’s.
3.) Serve with any of Monarch’s chips.

Serves 2.

Nutrition Facts (per serving):
Calories 211
Protein 48g
Carbs 22g
Fat 4g


Roasted Garlic Chips

Ingredients:
1 pkg. Kay’s White Cheddar Cheese Chips
¼ cup Cream cheese; fat-free, whipped
2 Garlic cloves, large
1 tsp. Olive oil

Directions:
1.) Pre-heat oven to 400 degrees.
2.) Cut off top of whole garlic bulb to expose tops of individual cloves. Cover tops in olive oil.
3.) Bake for 35 minutes.
4.) Place chips on a cookie sheet and spread garlic cloves on chips.
5.) Drop a dollop of whipped cream cheese on each chip and place in the still-warm oven for 5 minutes.

Serves 2.

Nutrition Facts (per serving):
Calories 155
Protein 8.5g
Carbs 14g
Fat 8g

  • Blog Administrator
How to Become a Meal-Prep Expert

How to Become a Meal-Prep Expert

When you’re trying to eat healthy, a lot of your bad decisions will come from hunger impulses. Think about it: You’re running late for work, you’re hungry, so you make the impulse decision to stop at McDonald’s for breakfast. After the temporary relief of your sausage McMuffin, you’re left with that greasy, uncomfortable feeling. You’re still low in energy and you’ll likely be hungry again before you know it.

This impulse decision is a result of not being prepared. Busy days are bound to happen, but by planning and preparing your meals ahead of time, you’ll be less likely to find yourself in that McDonald’s drive-thru. Sticking to a meal-prep routine can be hard and time-consuming at first, but the more you do it, it will get easier and take up less time. Eventually, it will become habit.

Here are some tips for becoming a meal-prep expert:

Prepare mini-meals, rather than three large meals.

Mini-meals consist of a balanced combination of protein and carbohydrates. Eating a mini-meal every 2-3 hours has been shown to be more beneficial for weight loss than the traditional “3 meals a day.” It helps you avoid that “starving” feeling that leads to overeating. Click here to learn more.

Pick the day that’s right for you.

Sunday is usually the day that people have the most free time, making it a popular day for preparing meals. However, if Sundays don’t work for you, don’t give up meal-prep completely. You can plan for your week on any day.

Divide your time strategically.

Some people turn away from meal-prep because they view it as a daunting task. Try sitting down one day to plan out your meals in a notepad. The following day, go to the grocery store to pick up the foods you need. Save your actual meal-prep for the day after that. By spreading the process throughout three days, it won’t seem as time-consuming.

Pick foods that are easily transformed into different meals.

Diversity is needed when you are preparing your meals, as it is unlikely that you will want to eat the same thing every day of the week. Some grocery store staples may be: eggs, turkey breast, fruits, vegetables, and cottage cheese. These items can be used to mix with other ingredients to create new dishes.

Make sure you are storing your meals correctly.

This will help ensure freshness, which is important for prepping meals in advance. Another tip is to eat the items that parish quickly earlier in the week.

Add in some “easy days.”

It’s okay to have a day or two where you substitute one of your mini-meals for a protein-rich snack bar. Switching it up from time to time will help you satisfy cravings, without indulging in unhealthy foods.

  • Blog Administrator