Author: Diet Center MidSouth

Weight Loss Blunders

Congratulations! You have taken the first step in your journey to better health. If you have tried to lose weight in the past, you’ve probably encountered some challenges along the way. Here are a few of the most common blunders people make while trying to lose weight and how you can avoid them.

Not Planning

The primary goal of a weekly meal plan is to maintain a healthy diet while avoiding the nutrition pitfalls of a busy schedule. By prioritizing preparing meals ahead of time, you will always have a healthy meal or snack choice on hand for when you are in a time crunch. Success rarely comes without a plan, and weight loss is no exception. With the Diet Center Food List in mind, begin searching for healthy recipes you will enjoy cooking and eating. Don’t forget our Facebook Page, website, and center cookbook contains hundreds of delicious, easy to prepare, on-plan recipes.  Base your programs around foods you love and watch your results skyrocket!

Not Seeking Support

Don’t be afraid to tell your family and friends that you have chosen to live a healthier lifestyle. You will find it much easier to avoid temptations and your friends will start inviting to go for a bike ride around town instead of going to get ice cream. This does not mean you have to stay at home for all of your meals!  You will can have TCBY, Starbucks, and even Mexican Food! While following your Diet Center Program you to can dine out and attend special events because you will have the tools you need to be able to stay accountable to your food plan. Your Diet Center Counselor will guide and support you when faced with challenging situations.

Not Eating Enough Protein (Or Too Much)

Protein is very important. It helps you stay fuller longer and helps to regulate your blood sugar levels to avoid insulin spikes and crashes. Your body requires protein; there is no doubt about that. Your body also needs starches, healthy fats, fruits and vegetables. When you go overboard on protein consumption, you are missing out on vital nutrients essential to good health.

Thinking Exercise Will ‘Undo’ Poor Food Choices

Making the right dietary choices will always be 80-90% of your success. Most people think that doing 30 minutes on the elliptical will compensate for poor food choices. It doesn’t. A number of calories you burn through exercise is surprisingly small. This is one of the reasons the “Calories In vs Calories Out” weight-loss method is flawed. People over-estimate a number of calories they are burning and under-estimate a number of calories they are consuming. A balanced food plan that incorporates lean proteins, unrefined starches, fruit, vegetables and healthy fats will improve your metabolism and turn your body into a fat-burning machine.

Not Tracking

Maintaining a food journal is vital for successful weight loss. Recent studies conclude that regularly writing down everything we consume in a food journal may double weight-loss results! But not all journaling is created equal. Some people like to map out their meals ahead of time and just cross them off their journal as the week progresses. Others like to write each meal as it is consumed, either before or after they’ve eaten. Both methods are effective. Although food journaling apps are popular, Diet Center recommends that you put pen to paper and journal as your food is enjoyed. This makes you take the time to really think about what you are eating. It is also a great tool for repeating success. By recording what you eat you can identify successful periods as well as challenging situations.

Eating “Diet” Foods

If you want to lose weight, you have to eat a balanced diet that consists of REAL food. Just because a label says it’s low-fat or low-sugar, doesn’t mean that it is healthy. Often, companies will increase other unhealthy ingredients in an effort to make food taste better. For instance, when you see a label that says ‘low-fat’, typically it will contain high amounts of salt and sugar additives to make up for the flavor lost from the reduced fat. With Diet Center Midsouth, you eat fresh, everyday foods that you prepare yourself. This ensures that you have the tools to make healthy food choices to maintain your results once you have completed your program.

Always Doing The Same Routine

Variety truly is the spice of life and when you embrace variety in your food plan you will feel better, have more energy and achieve better weight-loss results. Don’t be a creature of habit, be adventurous and enjoy a variety of new foods daily and weekly, as a part of your balanced food plan. Sparking variation in your normal health routine and food plan helps to create lasting change for sustainable weight loss and long-term good health. Don’t fall into the habit of eating the same foods day in and day out. Our bodies naturally require diversity because no one food contains all the nutrients our bodies require, nor does one specific exercise target all parts of the body.

All of these weight-loss blunders are made with the best of intentions; however, you can easily learn how to avoid them by enrolling with Diet Center. You will be given all of the nutritional education and support required to help you successfully lose your excess weight and maintain your results long-term. Visit your local Center or give us a call at 901-259-TRIM to start living your Healthy Ever After!

Your Guide to Staying Energized All Day

It’s 2 PM in the afternoon and you’re desperately fighting to keep your eyelids from closing as you slip into the mid-day stretch of low energy. As you internally yell at yourself to “Wake up!”, you begin to wonder, “What do I need to do to get this to stop”? We’ve put together a set of simple tips to keep you awake, productive and feeling like you can take on the world.

Lay Off the Simple Starches

Clients of the Diet Center Program know that overloading the body on carbs has a detrimental effect on your overall health but it is also important to note what carb overload does to your energy level. The McSandwich and fries hit your system for a temporary energy boost but all too quickly the body realizes it needs to store the extra carbohydrates as fat and begins to pump insulin into the body. This triggers that hard crash after a meal and leads to you staving off the snores at work.

Eating a healthy balance of complex starches during the day slows the rise in blood sugars and leads to lower insulin spikes as well as allows you to digest your food more slowly. Rather than fall asleep, you can enjoy healthy even energy throughout the day. Complex starches include quinoa, brown rice, wild rice, millet, steel cut oats and more.

Eat Enough Fiber

You may be asking, what does fiber have to do with me falling asleep? Lots, actually. Eating enough fiber is an essential part of proper digestion. When your intake is inadequate, the body begins to get bogged down with undigested food and your ability to absorb nutrients is negatively affected. Poor absorption leads to a lack of energy because your body just isn’t getting the needed nutrients to produce energy.

A simple solution is to enjoy foods that have high fiber content. Pears, wild rice, raspberries, and broccoli are just a few wonderful options to help you keep your digestion healthy and your energy levels stable.

You Need a Boost

The temptation to grab a mid-afternoon coffee is high when you start feeling less than awake but this may not be the best option for you. The high acid content in repeated cups each day can lead to acid erosion of tooth enamel as well as yellowing of teeth. If you enjoy going out to grab your coffee, you’ll have to be aware of things like sugar, additives and high dairy content which can throw your healthy eating habits and weight-loss results off very quickly.

Diet Center’s Fat Burning Water Enhancer is a healthy weight loss boosting drink designed to help you experience a positive lift during the day with B Vitamins while helping to power your metabolism. Free from sugar and dangerous chemicals, each pack contain ingredients to burn fat, suppress appetite and help brighten your day and get you back in the working mood.

Fresh Air

Mother knows best and when she told you that you need fresh air, there was some serious wisdom there. When you’re starting to feel heavy eyelids set in, taking a short walk in fresh air can do wonders to reset your body and help you bring back some much-needed energy. How you ask? Your body will be taking in more oxygen during the activity and allow for increased energy production. You’ll wake back up in no time and if the sun is out, this is the perfect opportunity to soak up some Vitamin D.

Have a quick stretch while you’re enjoying the fresh air. Stretching is also a wonderful way to bring blood flow back into your limbs and provides a nice boost of energy. There’s never a bad moment to add a little flexibility into your day!

Music

This may seem like the oldest trick in the book but it absolutely works. Pumping music through your earphones is a great way to remind your body to get back to it. Dance music with a steady beat actually awakens a biological response in the body to match the beat which is also why your local gym blasts that one dance track over and over until you’re sick of it. Setting the tempo for your work with a catchy song will keep you on track, productive and feeling energized. And I mean, why not have some fun while you’re at work?

Circadian Rhythm

The most obvious way to have more energy is to make sure you are getting adequate sleep but a little less obvious is the role circadian rhythm plays on the amount of energy you experience mid-day. Our bodies are biologically designed to follow the pattern of night and day but since we are amazing creatures, we can choose to ignore our own biology and set our own hours. A person who is a night owl not only loses sleep typically but also has an out of whack circadian clock because of it. When the body doesn’t know what rhythm it needs to be on, you can expect to experience tiredness at unfortunate times.

Set a sleeping schedule for yourself and do all that you can to stick to it. Going to bed at a reasonable hour such as 9 or 10 PM and waking 8 hours later will help you feel rested and experience proper energy through the day. Need a little help sleeping easy? Try Diet Center’s AM/PM Weight Control Patch to help increase feelings of relaxation, restful sleep and protect the body from hormone-related weight gain. The AM Patch has natural energizers while the PM patch has special ingredients to help you burn fat while you sleep while also promoting a restful snooze.

15 Healthy Resolutions in the New Year

The holidays have come and gone, and now it’s time to turn over a new leaf for 2019! The New Year is an amazing chance for renewal and a wonderful time to focus on what is important to you.

Make 2019 your best year yet, by setting goals for yourself and holding yourself accountable to achieving them!

Lose Weight

No surprise here that the biggest New Year’s resolution is always to achieve a healthy weight. You are on the right track by starting your Diet Center Program with sound nutrition advice, a personalized approach and one-on-one support that will help you reach your goal.

Be More Confident

Be bold in 2019! Losing weight can help you gain confidence, but you have to actively choose to take chances and step out of your comfort zone. Stand up straighter and hold your head high! Trust us, it’s worth it.

Save Money

How much have you saved not eating junk food? Just because you pick up food from a drive-thru doesn’t mean it’s cheap. Ten dollars here, fifteen dollars there, and pretty soon your wallet is looking thin while your waistline is expanding. Remember, when you buy your own fresh and healthy food, you are saving 50% or more! Keep it up!

Ditch Bad Habits

Say goodbye to vices. Whether it’s smoking, drinking or doughnuts, it’s time to kick bad habits in your life that are bringing you down to the curb. This also applies to toxic relationships and negative self-talk. When you catch yourself doing something that doesn’t align with your goals, tell yourself you are better than that and move on!

Get Fit

While exercise is not required on the Diet Center Program, it is encouraged. The good news is any movement qualifies! Just 30 minutes of activity per day helps you meet the Physical Activity Guidelines standard and can prolong good health, helping you live a longer healthier life. Take the stairs instead of the elevator. Take the long way to the bathroom at work. It all adds up to more energy and less inches on your waistline.

Do Something You Love

Life is too short not to love it! Take stock of the previous year and think about what you’d like to change for 2019. Whether that’s something as big as switching careers or something as small as learning a new skill, be sure to add more of what you love to your new year.

Lower Debt

Make a plan to put aside the money you would normally spend on going out to eat, and soon you will have built up a nice little nest egg or extra funds to pay off debts.

Travel More

Whether it’s being comfortable on a plane or the tempting food in the airport, traveling can be a challenge. With the Diet Center Program, you will have the tools to stay on track at the airport and beyond, so you can travel with ease. NOTE: Set aside a special savings account just for travel, so you can start planning your next trip!

Love Your Wardrobe

Whether it’s your jeans, little black dress or bathing suit, you have a specific goal and we can get you there! Hang your item of clothing outside your closet for visual motivation to lose weight.

Use the Kitchen

Buying all that fresh food at the grocery store won’t do much for you if you can’t put it all together. Start with a freshly cleaned and organized space, and use our Diet Center recipes to whip up delicious, on-plan treats and entrees!

Reconnect with Friends

Thanks to Facebook and other social media sites, it’s becoming easier than ever to stay in contact with friends and family. But don’t forget the importance of a phone call or handwritten note – getting stuck behind a computer screen can often create more distance than intended!

Learn Something New

Between Rosetta Stone, DIY tutorials and podcasts, learning a new skill has made many New Year’s Resolution lists recently! Like any goal, break this up into small chunks and, eventually, you’ll be fluent.

Find Love

The first rule of finding love is to love yourself! By gaining confidence in yourself and your new body, you will not be afraid to show the world how special you are. Smile, be friendly and open your heart to the possibilities.

Reach Goals

With your list of 2019 goals in hand, go forth and make the changes you need to achieve them. Remember that the little things make a big difference. Choosing to eat an apple instead of a candy bar, going to work with a positive attitude and making time to improve your health are just a few examples of small changes that can add up to your best year yet. Happy New Year!

DIET CENTER CREAMY CHEESEBALL

1 cup non-fat cottage cheese
½ tsp Worcestershire sauce
4oz light cheddar cheese
1/8 tsp cayenne
1 tbspchopped pimento
2 tbsp chopped fresh parsley
1 ½ tsp minced onion

Blenderize cottage cheese until smooth. Grate cheddar cheese. Combine all ingredients except parsley in a medium-size bowl. Chill in the freezer for 30 minutes and then form mixture into a ball. Roll in parsley and serve on a plate with low-fat crackers, Diet Center Pretzels or Double Bites.

Serving Size: ¼ cup = 1 Dairy, 1 Fat

One Day Sale

SAVE BIG on ALL Diet Center Products and Programs!

Start now, or start after the first of the year, but don’t miss these lowest prices of the year!

Diet Center MidSouth is having a ONE DAY SALE on Monday, November 27, 2017!
Start your New Years Resolution early for only $25 per week!

Can’t make the sale date? Mastercard, Visa, Discover or American Express accepted by phone on the day of the sale.

Cookies Policy

Last updated: 7/14/2017

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Our Cookies Policy explains what cookies are, how we use cookies, how third-parties we may partner with may use cookies on our site, your choices regarding cookies and further information about cookies.

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When you use and access our site, we may place a number of cookies files in your web browser.

We use cookies for the following purposes: to enable certain functions of the site, to provide analytics, to store your preferences, to enable advertisements delivery, including behavioral advertising.

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Happy Birthday to Us!

Hi DC SUPERSTARS! It’s Jason and we are partying hard for Diet Center’s 43rd Birthday! You are the purpose of this celebration, as we would not be here without our fabulous clients and team members. All of us at Diet Center have one mission–and that is to bring more and more people to wellness everyday. Thank you for allowing us the opportunity to do what we love and make a huge difference.

Continue reading

DIET CENTER’S BREAKFAST PIZZA

½ lb lean ground turkey sausage- fresh or frozen
1 can reduced fat crescent rolls
1 cup frozen unseasoned shredded hash brown potatoes
½ cup 2% shredded cheddar cheese
½ cup 2% shredded mozzarella cheese
3 whole eggs or ¾ cup egg substitute
2 egg whites
¼ cup fat free milk
1/8 tsp. black pepper
2 Tbsp. grated parmesan cheese
Your favorite vegetables such as mushrooms.
PREPARATION:
Preheat oven to 375 degrees. Brown sausage and drain fat. On a pizza pan or cookie sheet separate crescent rolls and roll dough to cover the pan. Distribute sausage over crust. Sprinkle with hash brown potatoes. Top with cheddar and mozzarella cheese and veggies of choice. In a bowl stir together egg, egg whites, milk and pepper. Pour over crust and sprinkle on parmesan cheese. Bake for 25 minutes. Serves 8.
1 slice = 2 protein, 1 fat, 1 starch, 1 dairy
Best Served with Fresh Fruit

DIET CENTER SESAME CRUSTED HALIBUT

1 1/2 lb halibut, cut into 4 equal pieces
1 egg white, slightly beaten
1/3 c sesame seeds
1 tbsp margarine
1/2 lemon, cut into wedges

Season fillets with salt substitute (optional). Brush meat side (not skin side) with egg white. Spread sesame seeds on a plate. Gently press each fillet meat side down into sesame seeds to coat. Melt margarine in large nonstick skillet over low heat. Place fillets sesame side down in pan, and cook until slightly golden on bottom, about 3 minutes. Turn each fillet skin side down, cover, and cook over low heat until fish flakes easily when tested with fork, 4 to 5 minutes. Cooking time will vary depending on thickness of fish. Avoid overcooking, which will cause fish to be dry. Garnish with a lemon wedge.
Makes 4 servings, 1 serving = 1 fillet = 4 ½ protein, 2 fat

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*WE ARE PROUD TO SHOWCASE STORIES OF OUR ACTUAL CLIENTS. THOSE FEATURED
FOLLOWED THE DIET CENTER PROGRAM AND WERE COMMITTED TO THEIR OWN
SUCCESS. INDIVIDUAL RESULTS MAY VARY. AVAILABLE AT PARTICIPATING LOCATIONS.
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