California Medical Weight Management

KEEP MOVING According to the European Journal of Preventive Cardiology, researchers investigated fitness levels and effect on lifespan over the course of almost 50 years. It was found that low aerobic capacity was directly associated with increased rates of death. So either move more throughout your life (30 minutes a day) or die sooner. What’s your choice?

YOU'VE GOT THE POWER!

EAT SLOW It’s actually been proven that fast eaters tend to be overweight. In fact, did you know that the statistical research points out that you are 115% more likely to be obese when you eat too quickly? So eat slow and you will eat less-effortlessly.

What are you doing today? ;)

TRY SOME VEGGIE GADGETS! Eat more veggies and have fun! Health authorities are always suggesting that we eat at least 5 servings a day. A more optimal amount would really be 8 servings a day. It may sound like a lot but a serving according to the Diabetes Association a serving is about 1 cup of fruit and 1 cup of raw veggies or cup cooked veggies. When you consider the amount it can add up real quick. And here from Health magazine are some gadgets that might make it more fu...n to get more in: How about a collapsible salad spinner? (Or you can still buy the stuff in a bag already cleaned and cut for you of course.) How about a better veggie scrubber? Tawashi brush gets the tough dirt off intact with fiber. Try a Spiralizer! Depending on the kind you use, you can make ‘noodles’ out of any veggie! They are just plain fun to eat and actually seem tastier for some reason. A microplane makes it easy to grate citrus fruits smoothly and effortlessly without a lot of fuss. Innovee lemon squeezer gets every last drop of lemon juice out. It’s stainless steel so it won’t rust. See more

RECIPE OF THE WEEK "KALE BERRY SMOOTHIE" Preparation Time:5 minutes Cooking Time:none INGREDIENTS: 1 cup Kale, chopped, frozen... cup Strawberries, chopped, frozen cup Non Fat Plain Greek Yogurt* 2 teaspoons Fresh Ginger, grated (or 1 teaspoon dried ground ginger) 2 scoops CMWM Vanilla Whey Protein Powder teaspoon Vanilla Extract 2 packets Stevia (Truvia or Splenda) optional Ice as needed DIRECTIONS: 1.Blend with ice and adjust flavor to taste with ginger and vanilla. Remember: Place all ingredients except protein powder in a blender about 2 minutes on high, adding the protein powder in during the last 15 seconds of blending. Note: Freezing the kale ahead of time reduces some of the ‘earthiness’ and over all flavor which may appeal to some people. The sweetener is optional as some people prefer a less sweet beverage. Serves: 2 Nutrition Total Calories per serving: 156 Total Protein Calories per serving: 123 Total Carbohydrates per serving: 10 Total Vegetables per serving: 1/2 *Fage is the preferred brand of non fat plain Greek yogurt. See more

GO FORWARD If you’ve slipped up, beating yourself up will not help you get back on track effectively! Your brain just wants to defend you, to protect you from hurt and being in emotional pain. At that point you are cut off from true freedom for yourself in that you may be unable to learn from the experience. Real compassion for yourself puts your brain into a safe space, freeing you up to look at things objectively where you can learn from past mistakes more effectively. So let go now and go forward. Get back to your clinic for support and more than anything get yourself back on your program.

RECIPE OF THE WEEK "SPRING ASPARAGUS" Enjoy a slightly crunchy spring vegetable with just a hint of fresh lemon and Parmesan cheese with your spring holiday dinner. Ingredients 16 ounces of Asparagus, cut in 2 inch pieces... 4 Tablespoons grated Parmesan cheese 1-2 teaspoons of Lemon Zest Salt and Pepper to taste DIRECTIONS: 1. Fill a medium sized sauce pan with a small amount of water. Bring to a boil. Add the asparagus and then immediately reduce heat to a simmer. Boil the asparagus for about 2 minutes. (Nothing worse than mushy asparagus!) Drain water thoroughly. 2. While vegetables are still hot, toss them in a serving bowl with the freshly grated Parmesan cheese and lemon zest. Salt and pepper to taste. A little cooking spray may be used to help make ingredients adhere together better. Adjust seasonings as needed. Serves 4 NUTRITION: Total Calories per serving: 48 Total Protein calories per serving:22 Total Carbohydrates per serving:5 Total Vegetables per serving: 1 serving See more

Foods that have been clinically studied to curb appetite: Lean protein sources Spicy foods Salmon Fenugreek tea

PRACTICE ACCOUNTABILITY Can’t, or won’t keep a food diary? Do this instead: Take photos of every meal you eat. People usually know what they should be eating on a diet but still do not follow it. What they are missing is accountability! Not perfect, but a photo keeps you honest.

QUIZ TIME! Beans are a high source of: A) Protein B) Carbohydrates Check the answers tomorrow!

Happy Monday morning, have you had breakfast yet?? If not, try out our recipe of the day!! CMWM - Amarillo 806-418-6886 CMWM - Farwell 806-481-6000 Baked Eggs w...ith Wilted Baby Spinach Servings: 4 Ingredients: 2 tsp olive oil 1/4 cup diced shallots 1 1/2 lb baby spinach, large stems removed 4 large eggs salt and freshly ground pepper, to taste 2 tbsp shredded weight watchers/sargento cheese baking spray Directions: Preheat an oven to 400F. Lightly spray four oven-safe dishes or ramekins with cooking spray. Heat a large skillet over medium-low heat, add oil, shallots and cook 2-3 minutes. Add spinach, salt and pepper and cook until the spinach wilts, about 2-3 minutes. Mix in cheese and remove from heat. Divide the wilted spinach among the oven-safe dishes, making a well in the center of each. Break an egg into each dish and season with salt and pepper. Place the ramekins on one or two rimmed baking sheets and bake until the whites are set and the yolks are firm around the edges but still soft in the center, about 17 minutes or to your liking. Serve immediately and enjoy!! NUTRITION INFORMATION PER SERVING: Calories: 152.5 Fat: 9.3 g Protein: 12.2 g Carb: 7.9 g Fiber: 3.7 g