Tag: Diet Center Plan

Beat Liquid Calories: Revamp Your Coffee Order to Stay on Track

Did you know a Venti white chocolate mocha from Starbucks has 580 calories and 22 grams of fat? Or that a tall espresso only has 10 calories? Your daily coffee habit can have a major impact on your overall calorie intake. But you don’t have to give up your daily pick-me-up in order to keep your weight loss goals on track. Below are some easy tips to put a healthier spin on your morning coffee.

Lower the Volume

The easiest way to drink less calories is to cut the volume. Brew your coffee stronger at home so one cup with a little plan approved dairy, rice or almond milk does the same job as three cups flavored with high-sugar creamer substitutes. Stick to the smallest option at cafés instead of the giant one that won’t fit in your car’s cup holder. Espresso has higher caffeine by volume than drip coffee so if you enjoy the flavor consider switching from multiple cups of drip to a single macchiato or Americano to kick off the day.  Starbucks is definitely on program and a tall Skinny Latte in Mocha, Caramel, Cinnamon or Vanilla can be a great exchange for your dairy.

Up the Quality

When coffee is bitter or watery many people are tempted to add sugar and high fat dairy or creamer products to improve the flavor. Just like a fresh piece of fish only needs a few herbs and lemons to be incredibly flavorful, high-quality coffee only needs a splash or dash of add-ins to make your morning brighter. Skip the pre-ground grocery store brands that are often stale by the time they hit the shelves. Instead buy fresh-roasted whole beans, store them properly and grind them right before brewing to release the best flavor.

Skip the Specials

Between seasonal promotions and rows of treats, impulse buys in a coffee shop can quickly derail your nutrition plan for the day. Before meeting a friend or stepping out with a co-worker think about what your healthiest option is for the café or eat a healthy snack or Gold Protein before you go. While a Pumpkin Spice Latte may sound incredible on cooler weather day, it is packed with sugar and fat! Opt for a flavorful hot-spiced tea instead. Diet Center’s Chocolate Pudding/Shake and Vanilla Pudding Shake mixes make great substitutes for high fat, high-sugar creamers and are packed with protein. Just add them to your coffee.

Consider Alternatives

Consider switching from coffee altogether with tea or hot water with lemon. We also recommend our flavorful Water Enhancer energy drink that combines powerful antioxidants with key vitamins and nutrients to fight fatigue with natural metabolic enhancers.

By learning to enjoy the real taste and flavor of high-quality coffee or finding an alternative to your morning routine, you give yourself freedom from empty calories. All without sacrificing the comfort and motivation you receive from your daily pick-me-up.

What’s In Season for Fall?

Fall is official on September 22nd. We love this season! Eating with the season is a helpful way to get the freshest fruits and vegetables all year round. Fall is celebrated for its healthy harvest of crisp fruits and delicious root vegetables. These foods are perfect for creating warm comfort meals as the weather changes from hot and sticky to cool and breezy.
This fall, visit your local Farmer’s Market to grab the freshest organic fruits and vegetables of the season. Seasonal produce options sometimes tend to be cheaper during their specific time of year, so stock up and get your fill of our favorite slimming fall foods below!
Blueberries
While berries are typically a summer fruit, many varieties are still available through fall. Stock up early in fall and freeze your blueberries so you have delicious locally grown berries all winter long. Use them in oatmeal, smoothies, sauces and more!
Apples
No food quite brings together the fall season like a crisp apple. With so many varieties to choose from, you won’t tire of these tasty superfoods, which are full of antioxidants and healthy flavonoids! Take a seasonal outing to a local orchard where you can pick your own apples right from the trees!
Pears
Pears are another delicious and versatile fall fruit. They are a wonderful source of fiber and are low in calories. You can add pear slices to salads or use in baking for a sweet and juicy treat!
Cranberries
These antioxidant-packed fruits are more than just a staple on the Thanksgiving table. Cranberries can be used in salads, sauces, grain dishes like quinoa or on top of your favorite poultry!
Winter Squash
Selections of winter squash make delicious fall meals. Acorn, butternut and spaghetti squash are enjoyable in soups, sauces and desserts, and can be used in a hearty side dish or as a stand-alone entrée. Use spaghetti squash as a stand-in for pasta or mash butternut squash in place of potatoes!
Pumpkin
This notable Halloween decoration is good for more than carving. Small pumpkins are delicious in baking dishes, casseroles, soups and more. You can take the legwork out of scooping a pumpkin and purchase unsweetened pumpkin puree from the grocery store.
Brussels Sprouts
Brussels sprouts are freshest during the fall season. You can sauté them with olive oil and salt and pepper or roast them in the oven with sliced onions, garlic and balsamic vinegar. Add pistachios or almonds for extra flavor, protein and good fat in your side dish. Brussels sprouts are also a great source of vitamin K, iron and folate!
Parsnips
Similar in texture to a carrot, this tasty root vegetable is rich in fiber and potassium and becomes sweeter as it is exposed to cold weather. Autumn is a great time to try your hand at cooking with parsnips. Add a crunch to your salad or roast with olive oil. Combine with soups and stews for enhanced flavor!
Cauliflower
This winter vegetable has abundant health benefits including compounds that may help to prevent cancer, phytonutrients to help lower cholesterol and vitamin C. Cauliflower is delicious when steamed, but can also be used as a substitute your favorite carb-heavy foods, including mashed potatoes, rice and even pizza crust!
Turnips
These fall-favorite root vegetables are tender and mild. Use them in salads or roast with olive oil, garlic, salt and pepper to bring out the flavor! You can even cook the leaves, which taste similar to mustard leaves and are packed with nutrients! These root vegetables are a great source of vitamin C and vitamins A, K and folate!
Be adventurous this fall by welcoming these delicious autumnal fruits and vegetables into your weekly meal planning during this festive season. For more fall recipes and ideas, follow the Diet Center Midsouth Pinterest and Instagram pages!

Easy Meal Planning for Busy People

Meal planning doesn’t have to be a daunting task, the reality is that planning ahead can be fun and is super important to achieving success on your Diet Center Program. The key to success is identifying and implementing a meal-planning strategy that works best for you. A goal with a plan always equals results.

Some people plan a month in advance, prepare meals in bulk and freeze labeled containers of pre-made lunch and dinner entrees. We like to call this the Sam’s Club or Costco method. Others choose to shop for fresh ingredients and prepare meals daily. What works for one person may not work for another; the goal is to find a personal meal-planning strategy that is the easiest for you. You will save time, money and stress by planning your meals in advance. Going into your week prepared helps you to perform the best on your Diet Center program. This also includes researching restaurants prior to visiting them to have your success plan laid out. You can enjoy foods you love and still lose weight each week!

Scan Recipes

Variety is the spice of life and key to your success. We want you to enjoy an assortment of varied, delicious food from all your favorite food groups so that you do not become bored or discouraged by eating the same food day in and day out. The Diet Center Program focuses on real food, allowing clients to integrate tons of different fruits, vegetables, meats, seafood, starches and fats into their meal plans. Browse our Facebook Page (Diet Center Midsouth) and Recipe Books at the center to find recipes that you will love like Spinach Lasagne, Flatbread Pizza, Nachos, Stuffed Peppers, Creamy Chicken Alfredo, Key Lime Pie and many more!

Scout Sales

Many people stick to a grocery budget and are constantly on the lookout for discounts and coupons for food purchases. Check your local grocer’s website as well as coupon apps like Ibotta, where you can receive money back on the purchase of healthy items like milk, eggs, produce and more! Living and eating healthy can be very economical if you plan ahead and strategize a coupon-clipping tactic. Have fun!

Make a Menu and Grocery List

When you plan your menu for the week, you will be setting yourself up for weight loss success. Complete your food journal for the week and shop for the necessary ingredients to prepare all of your meals. This ensures you are staying accountable to your food plan and not placing extraneous items into your grocery cart. Your Diet Center Counselor will be glad to assist with meal planning and prep ideas.

Make Extra

Double your recipes at dinner and you will have enough to take for lunch the next day or have leftovers for dinner on a busy night. If you have a tried-and-true recipe, you can even triple or quadruple it and freeze enough for a week’s worth of healthy meals for the whole family!

Organize Your Refrigerator (And Freezer!)

Organize the items in your refrigerator so you know exactly where everything is when preparing meals. Having your refrigerator organized and having healthy snacks at your fingertips makes it easy to avoid unhealthy snacks and allows you to concentrate on mindful eating.

Cook Perishable Items First

If you have purchased perishable items prepare them early in the week to avoid wasting food. Incorporate additional raw vegetables as snacks or make a medley of fruit for breakfast to keep these items from spoiling.

On-the-Go Meals and Snacks

If your weeks are busy with meetings, travel, kids’ sports or social activities, consider meals you and your family can grab on the go. Breakfast is the most important meal of the day and skipping it will stall your weight-loss. Make healthy grab-and-go items ahead of the time, like egg muffins or mason jar salads. Have Diet Center snacks on hand for convenient high-protein smoothies, delicious bars or savory snacks. If you are planning a vacation or traveling for work, stock up on meal replacements to have easy to prepare high-protein meals with you wherever you go!

Set it and Forget It

Consider purchasing or (wiping the dust off) a slow cooker or crockpot. Toss your favorite healthy ingredients inside in the morning, leave it all day and come home to the enticing aroma of a delicious home-cooked meal.

Remember Your Seven Little P’s

Prior Proper Planning, Preparing and Packing Promotes Progress!

Creating and sticking to a meal-planning strategy will not only help alleviate stress, it will save you time and money, set you up for optimal weight loss results as well as teach you healthier habits for long term success. On your next Success visit into the center, chat with your Diet Center Counselor for even more ideas.

Summer Goals

Hi guys, its Jason with Diet Center. Summer is here!  What are your summer weight loss goals? Lots of clients are getting started on their Diet Center program right now to get ready for pool fun, weddings, and catching up with friends and family at reunions.  Some clients want to feel better or improve a medical condition.  No matter what the reason, summer is an awesome time to be on a weight loss journey.  The longer days provide more daylight to exercise and be active.  Although exercise is not required on the Diet Center program, many clients enjoy the visual toning they get as they slim down on their program.

Continue reading

Breakfast Basics

Many studies support the benefits of consuming breakfast daily when it comes to managing weight. Breakfast refuels your body after a night of fasting. Think about it.  If you have have dinner at 6, skip breakfast and wait until lunch to eat– your body is going 18 hours without nourishment.  It will suffocate you fat burning fire! It also gives your metabolism a boost for the day. Furthermore, people who have lost at least 30 pounds and kept it off for at least 3 years, regularly consume breakfast as part of their weight maintenance efforts. One study shows that consuming breakfast can even help you control your calorie intake.

Continue reading

Subscribe For Exclusive Discounts & Tips!

BOOK YOUR FREE APPOINTMENT

Appointment Form

Privacy Policy and Legal Notices

*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.
VOID WHERE PROHIBITED.

Copyright 2019 - Diet Center