Tag: Summer Weight Loss

Simply Sensational Diet Center Salads

Written by Ty Bushart on . Posted in Blog.

The idea of healthy food immediately brings to mind delicious and beautiful salads that are not only healthy but Instagram-worthy. We put together a list of some of the best ways to create nutritious salads that will make meals a beautiful breeze and make staying with your Diet Center Weight Loss Program fresh and delicious.

Mix Up The Proteins

The quickest way to get bored and fall back into bad habits is eating the same thing all of the time. Not only do your taste buds sigh at the thought of another bite, but the body has something called “metabolic memory” that kicks in when you eat repetitively. Once our bodies get used to a certain set of nutrients, our metabolism works less efficiently to handle the load.

What this translates into ultimately, is a slowing of weight-loss results. The importance of variety is that the body is not able to develop a metabolic memory of a meal and it will work harder to process. The simple way of putting it: Eat different proteins for each meal to keep your metabolism running high.

To make things easier, we like to prepare servings of chicken, eggs, beef, etc. and seal each one in a baggie so that when it comes time to add some protein to a meal, it’s as simple as reaching into the fridge and pulling one out.

Tip: For longer shelf life, make enough for two weeks of meals and store half in the freezer. A quick thaw in the microwave and voila, protein!

Vibrant Vegetable Buffet

A recent article delved into the psychology behind why buffets and the sight of food is so enticing to us. One of the key findings is that the visual presentation of a variety of foods releases dopamine into our system. This harkens back to the caveman days when food was difficult to get and serves as a physiological reward for having achieved a biological imperative, to eat. The body is wired to have a positive response to the presentation of food.

Now, let’s translate this principle to how we make our salads. At the beginning of a week, take a container with compartments and chop your favorite salad vegetables into each bin. When it comes time to assemble a tasty lunch, you can simply drag out the container to easily pick and choose what inspires you each day.

The results are two-fold. Meals are so incredibly easy to make that weight-loss will be all the easier and you are training your body to have a positive response to healthy foods that will make you smile with how beautiful they are.

Fantastic Fats

Let us shout it from the rooftops, “Eating healthy fats is a necessary part of weight loss!’”. And when in Rome, do as the Romans do. Making your own salad dressing can be a fantastic way to save money as well as experiment with bold new flavors for your foods. We love to make our own dressing with extra virgin olive oil, apple cider vinegar and our favorite salt-free spice blends. If olive oil isn’t your thing, we also like to make healthy croutons to add a divine crunch when we are craving carb-y  goodness.

Restaurant-Worthy Croutons

1 serving | per serving: 1 starch, 1/2 fat
4 Melba® Toast
½ teaspoon butter
1 clove fresh garlic
Mrs. Dash® Salt-Free Lemon Pepper seasoning (to taste)

Set oven to broil. Crush the Melba Toast to desired size and arrange on a small baking sheet. Melt butter with the garlic and Lemon Pepper seasoning in a small dish and brush mixture over crushed up toast. Broil croutons on the middle rack for 5-7 minutes until golden brown and remove. Wait 2 minutes and serve when ready.

That’s So Sweet

Don’t be afraid to add your favorite fruit to your salads to give them a new dimension of flavor. Adding more colors of the rainbow to your plate also means that you are increasing your phytonutrient intake. As you know, phytonutrients are essential chemical compounds produced by fruits and vegetables that can help prevent many of the factors that lead to chronic illness and disease. The more colors you eat, the stronger your health will be. So, like we said, don’t be afraid to throw a few blueberries or some vibrant kiwi into the mix for a salad that will make you smile.

Tip: Hate it when your fruit dries out in your lunch? Fold a damp paper towel over the top of your salad to keep it fresh and beautiful until you eat. 

Handful of Herbs

There’s no reason to skimp on flavor when fresh herbs are easily available at your local grocery store. Or better yet, grown right in your own garden! A quick handful of fresh basil, cilantro or any other seasonal herb can bring added dimension to your meal to keep your taste buds on their toes.

Herbs also have the additional benefit of being health powerhouses full of vitamins, antioxidants and natural anti-inflammatory compounds. Adding just a few extra ounces of herbs to your diet can help strengthen your immune system and improve your overall health, simply by eating!

Tip: Make fresh herbs last much longer by storing them in the fridge with stems submerged in water and covered loosely with a plastic bag. 

Easy Meal Planning for Busy People

Written by Ty Bushart on . Posted in Blog.

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.

How to Lose the Last 10 Pounds

Written by Ty Bushart on . Posted in Blog.

This week let’s review what the last 10 pounds means for you, and what you can do to get “through” this often-tedious phase of weight loss. To be honest, everything you thought about losing weight from the past does NOT apply to lose the last 10 pounds – which is why it’s the hardest for most people—but it does not have to be!

Almost all weight loss plans focus on an outdated and inaccurate formula to eat fewer calories than you consume, but as you’ve learned from our blogs and from your Diet Center Counselors, this isn’t the case. Many things impact our body weight, and calories is about the least useful and least impactful of any. Nourishing our body with proper food groups and lifestyle modification is key. In fact, there are even new terms to describe weight gain. For example, stress-induced obesity is its own medical term — regardless of calorie intakes, the weight comes from the physiological response to stress.

Yes, you read that correctly – for some people, the stress response is such that their weight-related hormones determine their body weight, NOT their caloric intake.

In order to lose the last 10 pounds, it’s important to focus on the things that stall weight regain: proper meal timing, balanced meals, increased activity, managing stress levels, targeted supplementation and appropriate sleep. These things have the biggest impact on the things that cause plateaus and regains: hormone balance, body toxicity, cellular inflammation, gut health and immune function. Here is a “to-do checklist” below to lose the last 10 pounds.

We encourage you to take a step back and look at a few things honestly and objectively, using a food journal to be certain:

  • Do you have breakfast every day (with protein, fruit or veggies) within 45 minutes of getting out of bed? This is important as it helps to kick-start the metabolism for the day, and resets your internal clock for a new day.
  • Do you ensure that you never skip a meal? For weight loss, it’s crucial that you eat your lunch within 3-5 hours after breakfast, and your dinner within 3-5 hours of lunch. This helps to keep your metabolism working, and helps to ensure that your body is receiving all of the nutrition it needs to function at full capacity! Eating every 2-3 hours is key in both weight loss and weight maintenance, so eat often!
  • By following the above, you ensure that you are adhering to the golden rule: eating 2/3 of all your food within the first nine hours of your waking day. This balances your weight-related hormones, reduces cellular inflammation, improves detox, and will help you with that uber-stubborn last 10 pounds.
  • How many DIFFERENT fruits and veggies do actually eat in a week? Shoot for at least five different fruits and five different veggies each week when in the last 10 pounds. Make it a rainbow of different colors to nourish your body and receive tons of benefits.
  • Are you at all physically active? We don’t necessarily mean exercise—we mean simple movement. TRY and move for 30 minutes without stopping! Walking is a great form of movement, and if you need something more intense try walking faster, especially outside! Rock out to your favorite jams to energize your day and tone the new body you have worked hard for.
  • Analyze your stress level. Everyone says “I have stress,” but almost NOBODY does anything about it. You can reduce the cortical response of stress, which is what holds onto and creates belly fat, by breathing deeply and intentionally in a quiet space for 10 minutes a day, by walking, by reducing your recreational TV or computer screen time to less than seven hours a week, and by eating your work meal AWAY from your desk. Ask your Diet Center Counselor about both the Herbal II Formula and the PM Patch. Both have special ingredients to assist with stress management as it boosts your fat burning power!
  • What time do you fall asleep? Notice we didn’t ask how much you sleep. This is one of the killers for losing the last 10 pounds, along with more than seven hours a week of recreational screen time. WHEN you go to sleep is what determines how your hormone cycles will flow (or not flow). If you are serious about optimizing the weight-related and stress-related hormones, then you should ideally be asleep by 10 p.m. Falling asleep later than that produces increasing deterioration in these cycles for every half hour you delay falling asleep. Again, the Diet Center PM Patch can assist with a restful night.
  • Use supplements to your advantage. There are basically two styles of supplements that Diet Center provides): The first includes the Diet Center Nutritional Supplement (Gold Protein, Dairy Bars, and Snacks) family, which promotes compliance to the plan and quickens behavior modification. The second includes the nutraceuticals, like Vitamins, Minerals, Fat Burners, and Enhancers that are “repair supplements” which promote and support the body during weight loss. These repair supplements most often work synergistically with all the above points to move people through the last 10 pounds more easily.

In closing, we can reveal that coming very soon, we will be introducing some enhancements specifically designed and formulated for assisting you all through the last 10 pounds and more consistent losses. Until then, you can feel confident that the tips and strategies above will make this phase dramatically easier and faster the more of them that you incorporate into your Diet Center daily routine.

More Than Digestion – The Importance of Gut Health

Written by Ty Bushart on . Posted in Blog.

According to compounding research, good health begins in the “gut”, but what exactly does that mean? The term gut health is quickly expanding from a scientific topic to a common buzzword in the health and wellness industries. Most people know that gut health involves digestion and absorption, however, the truth is, gut health means much more.

Often referred to as your body’s “Second Brain,” your gastrointestinal system affects much more than digestion. Healing your gut can have positive affects for weight loss and everything from mood to memory. Read on to learn how a healthy gut will benefit your overall health and wellness.

Defining Gut Health

While scientifically there is no one definition for gut health, scientists agree that the intestinal microbiota—or flora—and the gut barrier determine gut health. A healthy, intact gut barrier maintains a healthy gut, while any issues in microflora can compromise your body’s defense systems. While the lack of a definition for gut health creates an issue for researchers, it also generates the need for people to recognize signs in their own body.

Signs of good gastrointestinal health, according to a 2016 issue of BioMed Central Magazine, include:

  • Effective absorption of food, water and minerals
  • Regular bowel movements and no abdominal pain
  • Normal stool consistency and rare bloating, constipation or diarrhea
  • No bacterial overgrowth
  • Balanced serotonin production
  • No inflammatory bowl disease or other inflammatory disease
  • No acid reflux or other gastric inflammatory disease

Function of Healthy Bacteria

The human gut contains 10 times more bacteria than all the human cells in the entire body, including 400 known bacterial species. These strands of bacteria in your gut promote gastrointestinal function, protect the body from infection, regulate metabolism and comprise more than 75% of our total immune system—and that’s only the extent of what we know about the gut’s role in our health.

Importance of Gut Health

It’s all related. Your body’s systems aren’t mutually exclusive—in fact, they perform together, interrelated in a manner that can either benefit or hurt your health, depending on how they are nourished. Scientists also refer to the “brain in your gut” as the enteric nervous system (ENS). The hundred trillion bacteria found in your gut are involved in your brain at many levels, controlling mood, memory and beyond.

Combat Leaky Gut

Scientists have shown that “leaky gut”—a condition that causes the lining of the gut to become compromised and increases inflammation—can increase your susceptibility for brain disorders such as Alzheimer’s, multiple sclerosis, Parkinson’s and autism.

Behaviors Detrimental to a Healthy Gut

Many behaviors, lifestyle habits and tangible items contribute to unhealthy gut flora. These include:

  • Antibiotics and other medications and NSAIDs
  • Diets high in refined carbohydrates, sugar and processed foods
  • Chronic stress
  • Diets low in fiber
  • Dietary toxins
  • Environmental toxins
  • Pesticides from commercially grown foods

How to Restore a Healthy Gut

The key to restoring or maintaining a healthy gut involves being cognizant of diet and lifestyle behaviors that can improve and possibly heal poor gut health. Here are some helpful tips for experiencing optimal gut health.

  • Remove toxins from your diet
  • Eat plenty of fiber
  • Take a high-guality digestive enzyme such prior to every meal
  • Take a high-quality probiotic.
  • Ensure you are getting enough fiber with a high-quality fiber supplement such as Diet Center Fiber Capsules or Fiber Drinks.
  • Take steps to manage stress such as meditation, yoga, exercising and other relaxation methods
  • Opt for raw, whole, organic, non-GMO foods, when possible
  • Add fermented and cultured foods to your diet, including kombucha, kimchi and other prebiotic foods like garlic and jicama

Gut Health isn’t just a fancy health buzzword, it’s a term you should take seriously and monitor closely. Eat whole foods, avoid processed items and take a quality probiotic supplement to guarantee you are taking every precaution to ensure a healthy gut.

When Less is More: 10 Tips for Portion Control

Written by Ty Bushart on . Posted in Blog.

When it comes to losing weight and living a healthier life, most of us know that what we eat is important. However, sometimes we forget that how much food we eat is just as critical. Identifying a healthy portion can be tricky and takes practice. Portion control doesn’t necessarily mean you’ll be eating tiny serving sizes of everything. Consult your Diet Center plan guidelines for proper portion sizes and follow your meal ratio guidelines to create balanced meal plates.

Here are some helpful tips for practicing healthy portion control in your everyday life.

Measure and Weigh

Since eyeballing portion sizes such as a cup of cereal or 4 to 5 ounces of cooked meat can be tricky, it is important to begin portioning out your meals by weighing and measuring. Use a measuring cup for loose items and liquids and purchase a scale to weigh meats and poultry. You can even portion out items like cereal, rice, snacks, etc. in Ziploc bags to have healthy serving sizes ready to grab and go.

Learn Comparisons

Did you know that the equivalent of 4 ounces of meat is the size of your palm? After you’ve become an expert at measuring your portions, you will learn to associate easy visual techniques to control your servings without using a scale or measuring cup! Double check yourself to make sure you are getting enough to keep you in fat burning mode.

Downsize the Dishware

Many of the plates we use for meals are large and do not promote proper meal ratios. Restock your cabinets with smaller dishware or eat on plates normally reserved for “appetizers. Place your fork down between bites and enjoy chewing your food. Serve salads before dinner in larger bowls and encourage friends and family to get their fill!

Fraction Your Plate

A simple rule for portioning your meal plate is this: divide it in half and fill one-half with vegetables and the other with equal parts lean protein and an unrefined starch.

Drink Water

Drinking eight ounces of water before each meal will help you to not overindulge. Plus, many symptoms of dehydration pose as hunger and drinking more water before and with meals may work to eliminate those false hunger pangs as well. An added benefit, water helps to flush the fat and toxins you are breaking down rapidly on your Diet Center program.

Remove Serving Bowls from the Table

Removing serving plates and bowls from the table will help regulate portion sizes. However portion control isn’t all about eating less—it goes hand in hand with eating healthfully—so don’t move that salad bowl just yet! Allow family or friends to continue filling up on fresh vegetables instead of starches or protein.

Keep a Food Diary

A food diary will keep you accountable to your Diet Center rapid results plan. With everything in writing, you know exactly how much you’ve consumed or how much you plan to consume throughout the day.

Snack Throughout the Day

When you arrive at the dinner table famished, you are much more likely to overeat. Enjoy healthy snacks throughout the day with an emphasis on protein, vegetables and unrefined starches. Diet Center encourages clients to keep a few protein-packed snacks on hand at all times to keep full and satisfied all day long. The Cheddar Bites with Salsa is amazing!

Turn Off Distractions

Turn off the television, computer, tablet and phone during meal time. Sit down and enjoy your meal without distractions. This will promote mindful eating, which allows you to feel more satisfied with every bite.

Simple changes can ensure you and your loved ones are eating healthy portions, even on the go! By practicing healthy meal portions and ratios, you will become aware of how much you are eating each day and promote healthy weight loss and long-term wellness.

 

It’s all about rapid weight loss with lasting results at Diet Center. Commit to these tips to create change you will feel great about.

STAYING ACTIVE: TRY SOMETHING NEW THIS SUMMER

Written by Ty Bushart on . Posted in Blog.

Summer is almost halfway over, but it’s not too late to take advantage of the summer weather. During the summer months life tends to get busy and staying active can be a challenge. You must genuinely enjoy the physical activity that you work into your Diet Center Program in order for it to stick long-term. After all, it’s difficult to stay motivated if you’re doing something that you don’t like to do.

Often times, people associate physical activity with working out at the gym, running on a treadmill, spending time on an elliptical machine or lifting weights. If you’re not into these kinds of activities, staying active may seem daunting – but it doesn’t have to! The key to staying physically active consistently is to find something that you like to do and make it a priority when planning your life. In the realm of physical activity there are so many different and fun things that you can try. If you’re having a hard time staying active this summer, here’s a few suggestions to get you moving before the summer is through:

Hiking

You don’t have to live deep in the mountains to hit up the hiking trails. Even if you live in a city, there is likely city parks, state parks and nature preserves with hiking trails nearby. Keep in mind, there’s no hard and fast rule that hiking must be done in nature, either. Is it still hiking if you take a walk through your town, city or urban area? Yes! Urban hiking is a thing (seriously, Google it) and if you enjoy being outdoors and getting more acquainted with the community that you live in, perhaps it’s time to lace up your shoes and hit the streets!

Group Classes

There is perhaps nothing hotter right now in the fitness world than group classes. If you work out by yourself all the time, it can be difficult to stay motivated and push yourself. Although group classes are far from a new concept, they have risen in popularity in recent years as several group fitness gym concepts have sprung up and had success. Do a Google search for gyms in your area – you’ll likely be surprised by what you find. Group yoga, cycling, pilates, barre, water aerobics, boot camp training, boxing and strength training classes are only a few of the options available if you’re looking to get a workout in a group setting.

Rec Sports Leagues

Playing sports is a great way to work out without realizing you’re working out. Once the spirit of competition sweeps you away, it’s easy to participate in a half hour or hour of physical activity almost unwittingly. If high intensity sports like soccer, flag football, racquetball or basketball aren’t your jam, don’t sweat it! There’s plenty of mid-to-low intensity sports to get involved in like sand volleyball, golf, softball and kickball (yes, adult kickball leagues…once again, Google it).

Bike Riding

Remember when you were a kid and anytime you needed to get around the neighborhood you rode your bike? Take a ride back to the good old days and make it a goal to ride your bike to work a couple times a week. Have a long commute? Consider taking your bike to run errands after work or just ride it for the sake of riding it. After all, it’s summer – get out and get some fresh air!

Kayaking

There’s nothing better in the summer than being on the water. If you enjoy nature but aren’t really into hiking, maybe kayaking will float your boat. Kayaks are relatively inexpensive and allow you to take a one person expedition of your local lakes, rivers and streams. However, if you decide to buy or rent a kayak, don’t think that you have to go it alone! Gather some friends and hit the water together. Plan a weekly kayak date and make it a social group activity.

Dancing

Dance classes are a great way to have fun and get your steps in! Although the term ‘dance class’ may conjure up images of Zumba or dance aerobics classes, you can also join classes that teach you how to dance (which are great dual purpose classes – learn and burn). Whether you’re interested in ballroom dancing, swing dancing, break dancing or dance aerobics, dance classes are great activities (especially for couples) that will get you moving, grooving and burning calories.

Martial Arts

Did you ever want to be a ninja when you were a kid? Now’s your chance! Join a martial arts class and learn discipline, self defense and get in shape while you’re at it. Martial arts classes are a great way to build strength, both mentally and physically, and they can prepare you to defend yourself if the need arises. Ready to kick-start your martial arts training? Search for Karate, Taekwondo, Jujitsu, Kung Fu or Kickboxing classes in your area.

Your Diet Center Counselor will be glad to help with activity ideas and to hold you accountable. Just let us know how we can help.

7 Reasons to Drink More Water

Written by Ty Bushart on . Posted in Blog.

It’s no secret that water is essential to life and maintaining good health, however, you may not realize that the benefits of water go far beyond just keeping you hydrated. As an important component of your Diet Center Program, we recommend drinking 64+ ounces of water each day for optimal weight loss results. You are breaking down body fat so rapidly on the Program that water helps to release what you are releasing—so you see inch loss and feel smaller faster. Here are some of the additional benefits of staying hydrated and that consuming adequate water provide.

Promotes Kidney Function 

Your kidneys are constantly filtering waste from the body (especially in weight loss mode). When the kidneys are able to do their job properly, these waste products are eliminated in your urine, which keeps the blood relatively free of these harmful wastes. Sufficient water intake aids in this process!

Crushes Fatigue

Studies have shown that water can also help fight fatigue. One of the most common symptoms of dehydration is tiredness. Track your water intake to ensure you are drinking 64+ ounces throughout the day and fight fatigue before it starts.

Assists Digestion 

Drinking enough water increases the amount of fluid in your colon, improving the digestive process. If you experience digestion issues, drinking an adequate amount of water may improve your condition.

Prevents Sickness

Water flushes bacteria and toxins from the body and staying hydrated helps to prevent the onset of colds and other illnesses.

Boosts Brain Power

Studies have discovered a link between water and memory, suggesting that drinking enough water may significantly improve cognitive function.

Keeps Skin Bright

Sufficient water intake is important for hydrating your skin resulting in a healthier complexion and skin tone. When you are chronically dehydrated, your skin may feel dry and look dull. Water helps brighten the look of your skin and also may reduce acne flare-ups by flushing out bacteria.

Controls Appetite

Studies prove that dehydration often masks itself as hunger.  Sufficient water consumption helps to curb overeating by suppressing false hunger pangs. Consuming water throughout the day allows your body to signal true hunger. Keep your water bottle handy, feed your thirst and stay hydrated!

Tips to Help

If you need assistance with getting more water in, try adding fruit infusions to add flavor to your water. Lemon, lime, orange, cucumber and strawberries can be a great addition. Diet Center’s Water Enhancer helps to burn fat and suppress appetite. You can also use herbal tea and sparkling water (unsweetened) to count towards hydration.

5 Tips to Make Food Journaling Work for YOU

Written by Ty Bushart on . Posted in Blog.

Most of us would love a secret to losing weight even faster. And while there’s no magic for healthy weight loss, a journal is a valuable tool. According to a study from Purdue University, keeping a food diary can double a person’s weight loss results.

Incredible! By writing down your food intake each day and monitoring your eating habits and activity, it’s possible that you could double your weight loss results. Despite the benefits, journaling may seem daunting to some. Writing down your daily food intake is a commitment and you may think you don’t have the time or even know where to start.

Don’t worry! Below are some tips to help keep you committed to your journal and accountable to your Diet Center Program.

Choose Your Method

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. If you are a fan of apps—keep in mind research has shown time and time again that a paper version with handwriting trumps electronic methods. The reasoning is recall is stronger when writing—meaning if you are confronted with a temptation a second time, it’s hard to write it again. Each of these techniques are effective and will produce the same result of faster weight loss. Use the method that works best for you and make sure to keep your journal with you at all times!

Don’t Give Up

Perhaps you are not losing as quickly as you would like, you are experiencing a plateau or deviated from your food plan. Don’t allow these occurrences to derail you from reaching your health goals. Stick with it! Seek the advice of your Diet Center Counselor and continue to successfully lose weight. Our team of experts will provide the suggestions you need to get back on track, break a plateau or handle a challenging situation.

Be Accurate

The more accurate you are, the more you will be able to recognize exactly where you can make adjustments, avoid challenging situations and add variety to your daily food plan. Record portion sizes and meal times. Be sure to include everything you eat, whether it is on plan or not and use your journal as a guide to modify your behaviors, add variety to your food plan and to assist with avoiding stressful situations that may lead to unhealthy food choices.

Set Reminders

Set reminders on your phone, on your calendar or in your email to remind you to log each meal. The alerts may seem irritating at first, however, they will eventually get you in the habit of logging every meal. Once you establish the habit, you won’t even need them!

Additional Tips

Make journaling fun! If you tried a new recipe, record whether or not you liked it. Take note of how you feel after a healthy meal. If you skipped a meal, record what in your day kept you from eating. Also record how you felt before eating certain foods, so that you can identify triggers and times of the day when you crave certain foods. Make sure to also record activity, water intake and the nutritional supplements you are taking.

Remember

Journaling will help you reach your goal faster and stay accountable to your program and health goals. Your journal can be your best friend during weight loss. When you keep track of everything you eat, you will be able to identify your progress and work to eliminate unhealthy behaviors. And, experience twice the weight loss! Journals are most beneficial when you can review them—make sure to have yours available the next time you speak with your Diet Center Counselor. If you bite, write it. Happy Journaling!

Surf’s Up! Our Beach Party is Monday 6/11.

Written by Ty Bushart on . Posted in Blog.

 

Surf’s up! Diet Center’s Beach Party Weight Loss Open House is Monday, June 11th. This is our last savings event of the year offering 50% OFF all programs and 60% OFF if joining with a friend, family member or co-worker.  You can lose up to 15 pounds by July 4th when you get started now.  We also have all our products on sale including the new AM/PM Weight Control Patch that makes losing weight even faster and easier than ever before.  Summer is a terrific time to work on your goals because of the abundance of fresh fruits and vegetables.  Summer is also perfect for grilling foods to make prep super easy and really turbocharge your results.  We appreciate the support you have shown us for the last 45 years in business.  Our teams look forward to helping you reach your health and wellness goals and a sizzling look for summer.  Due to high demand we see during this event, we encourage you to make an online appointment to reserve a time just for you.  See you at the Beach Party!

 

What’s In Season For Summer

Written by Ty Bushart on . Posted in Blog.

Summer is in full swing, which means delicious, colorful produce is available. With so many options, it’s easy to incorporate fresh, whole foods into your daily health regimen. Check out the recipes below and taste all that summer has to offer on your Diet Center Program.

ONE PAN LEMON HERB SALMON AND ZUCCHINI

Makes 4 Servings | 1 vegetable per serving | 3 protein per serving | 1 fat per serving

Ingredients

  • 4 zucchini, chopped
  • 4 teaspoons olive oil
  • Kosher salt and freshly ground black pepper, to taste

For the salmon

  • 2 tablespoons Stevia brown sugar, packed
  • 2 tablespoons freshly squeezed lemon juice
  • 2 cloves garlic, minced
  • 1/2 teaspoon dried dill
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon dried rosemary
  • Kosher salt and freshly ground black pepper, to taste
  • 4 (3-ounce) salmon fillets
  • 2 tablespoons chopped fresh parsley leaves

Instructions

  • Preheat oven to 400 degrees F. Lightly spray baking sheet with oil sprayer. In a small bowl, whisk together Stevia brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
  • Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with Morton® Lite Salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
  • Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes. Cooking time will vary depending on the size and thickness of the salmon filets.
  • Serve immediately, garnished with parsley, if desired.

 

HEALTHY GARLIC GREEN BEANS RECIPE

Makes 6 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1-1/2 pounds fresh green beans
  • 2 tablespoons olive oil
  • 3 garlic cloves, minced
  • 2 teaspoons Italian seasoning
  • 1/8 teaspoon Morton Lite Salt
  • 1/8 teaspoon pepper

Directions

  • Preheat oven to 450 degrees. In a 15-in. x 10-in. x 1-in. baking pan, toss green beans, oil, garlic and Italian seasoning until beans are well coated. Bake, uncovered for 12-15 minutes or until beans are crisp-tender and lightly browned, stirring occasionally. Sprinkle with Morton Lite Salt and pepper.

 

GRILLED ROSEMARY PLUM TOMATOES

Makes 4 servings | 1 vegetable per serving | 1 fat per serving

Ingredients

  • 1 tablespoon minced shallots
  • 4 teaspoons olive oil
  • 1 teaspoon chopped fresh rosemary
  • 1/2 teaspoon grated lemon rind
  • 1/2 teaspoon freshly ground black pepper
  • 1/4 teaspoon Morton® Lite Salt
  • 8 plum tomatoes, halved lengthwise
  • Oil sprayer

Directions

  • Prepare grill.
  • Combine first 6 ingredients (through salt) in a small bowl. Add tomatoes; toss to coat. Place tomatoes, cut side up, on grill rack coated with cooking spray. Cook 3 minutes or until thoroughly heated.

 

PEACHES AND CREAM POPSICLES

Makes 6 servings

Ingredients

  • 4 – 5 large peaches, pitted and chopped
  • 1 Vanilla Fat Burning Gold Protein Pudding, prepared

Directions

  • Blend prepared Gold Protein and peaches until peaches are in small chunks.
  • Pour into Popsicle molds and freeze until solid.

 

MINTED WATERMELON SALAD

Makes 8 servings | 1 fruit per serving | 1 fat serving

Ingredients

  • 6 cups cubed seedless watermelon
  • 2 tablespoons minced fresh mint
  • 1 tablespoon lemon juice
  • 1 tablespoon olive oil
  • 2 teaspoons Stevia®

Directions

  • Place watermelon and mint in a large bowl. In a small bowl, whisk lemon juice, oil and Stevia until dissolved. Drizzle over salad; toss gently to combine.
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