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How To Stick To Your Weight Loss Diet In 7 Easy Steps

Adherence To Diet For Effective Weight Loss

Today more than ever there is so much information out there on losing weight that  has become very confusing and sometimes difficult to follow. It is actually very easy to stick to your weight loss diet if you follow Medshape Weight Loss Clinic’s 7 principles.

  1. Before you can start any diet program you need to be in the right frame of mind. This means you have actually come to terms with the idea that you need help to get your extra weight off. Committing yourself to a lifestyle change for the long run. Make a pact with yourself everyday that you are ready, willing and able to to do this, you WANT this. You are motivated and feel good about it. If you do not feel good about yourself you probably will not want to choose healthy foods and stick to the the fad diets that seem to be fast, unhealthy and a waste of money. You cannot expect the act of going on a diet to make you feel better about yourself or an overnight success. The key to keep your weight off is to commit to yourself that your WANT a lifestyle change. Following this change will stop the yo-yo and money wasting ways of keeping you healthy.

  2. Learn more about who your ancestors were. If you eat more like your ancestors you will be eating food that is better for your body. You will likely lose weight, have more energy and feel great. It has been shown when a group of people stop eating the food that was indigenous to them they start gaining weight and having health problems. Look at your personal family genes and see if there is a history of high blood pressure, diabetes or thyroid disorder. If so, chances are you also carry that gene which is a danger when obesity plays a role.

  3. Eat whole foods that are as natural as possible. When you eat whole foods that are full of nutrients your body will know how much to eat and how much not to eat. You do not have to count calories because your body is a wonderful machine. If given the right nutrients you will be at the best weight for you, have plenty of energy and feel great. Eating highly processed empty calorie foods will cause your body to always be hungry because it ís trying to get the nutrients it needs. Stay away from juicing or taking a food in it’s natural element and breaking it down. Doing this will remove fiber which will raise the carbs and sugars. This will equal more body fat instead of losing body fat.

  4. Drink the best weight loss supplement known to man, water! Most people do not know the difference from being hungry for food or thirsty for water. A great deal of times people eat when they should drink. Most likely you will not feel as hungry if you are getting enough water. You will be satisfying the thirst, which is confused for hunger. Water also helps you digest food better. Drinking water before you eat will help you lose cravings by filling the stomach and creating a satisfaction result. You will be pleasantly surprised on how much sugar and refined foods your body will not want. As the doctor ordered, a healthy intake of water is at least 64 ounces per day. Most of us today do not come close to a proper water intake for a healthy weight loss. Make this a concentration and always have a water bottle with you.

  5. Always chew your food well. Chewing your food well will ensure that you get the most pleasure of actually tasting what you are eating along with receiving the most nutrients out of your food. Getting the most nutrients will satisfy your body therefore you will eat less. Another benefit of chewing well is that it helps your body aid in the digestion period.

  6. Eat small, frequent meals in a day. Larger meals tax your digestion system which makes it work harder. Taking too much time in between meals will start to mess with your brain signals and send out the “I need food now! I don’t care what it is, just FEED me” message. Do not put yourself in a position that can give you strong urges to not stick to a healthy kind of eating that promotes a harmonious weight loss.

  7. Increase your physical activity. Many people are over weight because of a lack of physical activity. Start walking more, bicycling, walk your dog for longer periods of time, swim, dance and leave the car at home when you can. Park at the furthest spot in a parking lot, walk the stairs instead of taking the elevator. It is important that you choose a physical activity that you enjoy because you will stick with it. Choosing a physical activity purely based on the fact that it burns a lot of calories may be a mistake. Think of what you enjoy. A great tip is do not an activity that hurts. This is tell tale sign your body is not ready for that you are trying to put it through. Remember to keep your heart rate at a fat burning pace. Cardio mode (high heart rate) will build muscle instead of cause a rapid fat loss.

Lastly, find a buddy or coach to keep you accountable and motivated. Statistics show that after two weeks of trying to lose weight on your own, you will fall right back into your old routines.

MedShape prides itself on being just that…your coach, motivator and the professionals that will change your lifestyle and start you on your way to a healthy, rapid weight loss program.


Healthy Holiday Recipes

Looking for some healthy holiday recipes that work with the Medshape Diet Plan?  Our magical kitchen elves have put together some fantastic tasting alternatives to traditional holiday fare:

Deviled Eggs

  • Hard boiled eggs
  • Mustard (yellow, or spicy brown, etc.)
  • Mayonnaise (Walden Farms)
  • Dill or sugar free sweet pickle relish
  • Chives, minced
  • Seasonings (salt, pepper, paprika, Spicy Seasoning Salt, etc.)

Peel the eggs and slice in half lengthwise; remove the yolks to a bowl. Combine the yolks with the remaining ingredients to taste and add enough mayonnaise to make them creamy; beat or whisk until smooth. Spoon or pipe the yolk mixture into the whites; sprinkle with paprika, Spicy Seasoning Salt and/or minced chives. An easy way to pipe the filling into the whites is to put the filling in a zipper bag, seal, then snip off one corner and squeeze into the whites.

Vanilla Peppermint Protein Shake

This healthy alternative to the original is simply delicious. And it’s low in carbs!

Equals 2 ounces of protein and a whole lot of happiness!

Cauliflower Mashed Potatoes

So this healthy alternative to traditional mashed potatoes might sound a little different, but give it a try. It’s actually pretty tasty!

  • 1 Head of cauliflower
  • 1-2 tbs of chicken broth
  • A little dill
  • I can’t believe it’s not butter spray

Separate cauliflower into florets, cut each into smaller pieces and steam until very tender. Put into food processor and process until smooth and creamy adding a small amount of chicken broth as needed. 1-2 tbs should be enough. Add a tbs of dill to taste and spray each serving with I can’t believe it’s not butter spray. Do not freeze.

 

Fall Recipes That Taste Great And Are Good For You

With the holiday season just around the corner, we thought it would be a good idea to share some tasty fall recipes.

Enjoy…

Apples with Strawberry Sauce

Apples with Strawberry Sauce

½ AN APPLE
3 STRAWBERRIES
3 DROPS VANILLA CRÈME STEVIA

Directions:

SLICE APPLE AND ARRANGE ON A PLATE. MASH THE STRAWBERRIES WITH A FORK AND ADD VANILLA CRÈME STEVIA TO MAKE A SAUCE. POUR OVER THE APPLE SLICES.


Pumpkin Spiced Latte

Pumpkin Spice Latte Recipie from MedShape Weight Loss Clinics

Mix 1 scoop of Medshape’s vanilla protein powder into 10-12 oz of water and heat in microwave until hot. Add a scoop of your favorite instant coffee a dash of pumpkin spice and nutmeg, and splenda (optional) Mix well and add a dash of pumpkin spice on top, enjoy!


Albondigas Soup

Enjoy this amazing recipe for Albondigas Soup from MedShape Weight Loss Clinics

This one requires a little elbow grease, but it’s worth it. Yummy!

FOR THE MEATBALLS:

12 OZ GROUND TURKEY
2 TBS MINCED CILANTRO
2 TBS MINCED CELERY
PINCH OF CUMIN AND OREGANO

FOR THE SOUP:

32 OZ CHICKEN BROTH
16 OZ WATER
1 ZUCCHINI
2 GREEN BELL PEPPERS
2 CELERY STALKS
1/4 HEAD CABBAGE
2 BUNCHES GREEN ONION
7 OZ CAN GREEN CHILIES
2- 14 OZ CANS DICED TOMATO
1/4 CUP CILANTRO, MINCED
SPLASH OF BRAGG’S LIQUID AMINO ACIDS
1 TBS OREGANO
1 TSP GARLIC POWDER
1 TSP CUMIN
PINCH OF CHIPOTLE

DIRECTIONS

MEATBALLS: MIX WELL; DIVIDE INTO 4- 3 OZ SERVING. OUT OF EACH 3 OZ SERVING MAKE 6 MEATBALLS. BROIL IN OVEN UNTIL BROWN ALL OVER (TURN THEM!) SET ASIDE.

SOUP: IN NON-STICK SKILLET, SAUTE PEPPERS, ZUCCHINI. ADD GREEN ONION AND CABBAGE, COOK ABOUT 1 MINUTE. ADD GREEN CHILIES, TOMATOES, AND SPICES, EXCEPT CILANTRO. ADD CHICKEN BROTH AND WATER. BRING TO BOIL. TURN DOWN AND SIMMER FOR 15-20 MINUTES. ADD A SPLASH OF BRAGG’S AMINO ACIDS AND CILANTRO. DIVIDE INTO 4 SERVINGS AND ADD ONE SERVING OF MEATBALLS TO EACH SERVING OF SOUP. DO NOT COOK THE MEATBALLS IN THE SOUP, THEY WILL FALL APART.

 

How to Tackle the Biggest Challenges of Low Carb Eating – Eating Out!

A few months back, I’d decided I was done with carrying my extra baby weight.  It took me a while to reach that point (over 2 years) but I was so over my joints hurting and clothes not fitting right.  I wanted to go shopping for new clothes and not hate everything I tried on.  I wanted to chase after my toddler and not worry about him outpacing me.  And most of all, I missed the sexier, sassier me.  That’s when I found MedShape Weight Loss Clinics in AZ and started on my goals of healthy fat loss, instead of yo-yo diets that led to unhealthy weight loss (which is usually muscle and fat).  I’ll tell you what though… there were times it wasn’t easy.  Now that I’m 20lbs down and on the MedShape maintenance program though, I’m ready to talk about my biggest challenges of low carb eating – restaurant food!

Yup, for me and many others, the biggest challenges of low carb eating came when I tried eating out at restaurants!

Let me first just say that… this problem seems huge when you’re on the diet but after putting some thought and a little extra effort into it, it was pretty easy to tackle.  There are a handful of healthy ways you can tackle the challenges of low carb eating and eating out at restaurants and here are a few of my favorites.

biggest challenges of low carb eating

Sashimi is an excellent option for eating out on a low carb diet. Know that soy sauce has carbs, though!  The biggest challenges of low carb eating can be overcome with knowledge and preparation!

1)      Know Before You Go – Some of my darkest low carb hours have been sitting in a restaurant booth, starving, while looking thru the menu and feeling hopeless.  Luckily, I quickly realized that many commonly known restaurants have their nutritional guides separated out by food and available online.  If you have a lunch with the girls planned or a mandatory office dinner to attend, you can beat the stress by reviewing the chosen restaurant’s nutritional guidelines and knowing your low carb options before you go.  If your friends haven’t chosen a restaurant, step up and suggest one that you know has healthy low carb options you enjoy, like Boston Market.  If you don’t get the chance to prepare in advance, use an app like myfitnesspal to find nutritional info on items you’re interested in.

2)      Make a Custom Order – Another great way to tackle the biggest challenges of low carb eating is to make your order a custom order.  In the end, I used this tactic most often and tried to avoid the rush hours at a restaurant so the kitchen wouldn’t be overwhelmed in accommodating my request.  Typical changes I made included steamed veggies instead of rice or potatoes and all sauce on the side.  A nice plate of grilled fish with steamed veggies or a salad is still a welcome site and fits right in with my lifestyle changes and the MedShape maintenance program!

3)      In Case of Emergency – So in the rare case that you’re stuck at a restaurant that has NO LOW CARB OPTIONS, you need to have a back-up plan.  This only happened to me a couple of times in 3 months and in those times, you have to stay strong.  This is #1 in the biggest challenges of low carb eating!  It’s easy to say ‘just this once’ and order anyway but if you keep a protein shake (the MedShape Cinnamon Bun is delicious), protein juice (MedShape Strawberry Kiwi Juice) or protein tea (MedShape Peach Tea) in your bag, you’ll be ok until you get strong.  Stay strong. You GOT this!!

Tackling the biggest challenges of low carb eating can seem daunting at first but if you stay strong, you’ll be in routine and in healthier shape before you know it!

What do you think the biggest challenges of low carb eating are?  We’d love to hear your thoughts in the comments below!

MedShape Weight Loss Recipes For Fall

With summer on it’s way out and fall just around the corner, we thought it would be a good idea to share some easy weight loss recipes with everyone. Depending on where you live, fall and winter may mean more time indoors, which means more temptation. Therefore it’s best to keep the fridge stocked with low-carb, high-protein foods, like the ones we’ve outlined here. We know there are a ton of unique and delicious recipes that can help contribute too or maintain your weight-loss, so come on everyone, lets share a little. if you have an interesting recipe you’d like to share, just put it in the comments box below.

Zucchini Meatloaf Italiano

MedShape Weight Loss Recipes - Meatloaf-Italiano

Ingredients:

  • 1 tbs olive oil
  • 2 medium zucchini, chopped
  • 2-3 cloves of garlic, crushed
  • 1 ½ lbs lean ground beef
  • 2 tbs snipped parsley
  • 2 egg whites
  • 1 tsp salt
  • ½ tsp pepper

Directions:

  • Preheat oven to 350F
  • Heat olive oil in a skillet and sauté zucchini, and garlic for 7-8 minutes
  • Let the veggies cool and put them in a big bowl with the beef, parsley, egg whites, salt and pepper. Mix thoroughly
  • Take the meat mixture and put into a large loaf pan.
  • Bake 75-90 minutes, or until juices run clear.

**makes about 3 servings

Protein Pancakes

MedShape Weight Loss Protein Pancakes

Here is a delicious treat that uses our own Medshape Protein Powder!

In a blender, place packet of Medshape oatmeal, 3-4 egg whites, and 1 scoop of Medshape Protein powder. Add fruit if desired.
Blend until creamy.

On heated griddle, pour batter and cook on each side 4-6 minutes.

Remove and let cool.

Steak or Chicken Pizzaioli

Mamma Mia this is a tasty dish.. and packed with protein!

MedShape Steak or Chicken Pizzaioli

Ingredients:

  • 3-4 oz of chicken or steak
  • Tomato, diced
  • 2-3 cloves of garlic, minced
  • 1 tsp oregano
  • 1 tsp basil
  • Black pepper, to ¼ tsp chili powder
  • taste

Directions:

  • Preheat oven to 350F.
  • Place ½ the diced tomato in casserole dish.
  • Add meat on top of the tomato and top with minced garlic.
  • In a small bowl, toss the rest of the tomato with the oregano, basil, chili powder and black pepper. Place on top of meat.
  • Cover tightly with foil or lid.

Bake 45 minutes to 1 hour.

The Benefits of Vitamin B12 Shots During Weight Loss

Benefits of Vitamin B12 Shots

Getting regular Vitamin B12 shots has been found to directly induce weight loss, speed up one’s metabolism, which in turn promote great weight loss. While not know as a “weight loss shot”, patients who have received Vitamin B12 shots have reported a major boost in energy they needed to motivate them to exercise more and conscientiously eat healthy.

Studies also show that Vitamin B12 shots also help fight depression, fatigue and stress, which are often associated with weight gain. Patients who have received these shots from our clinics in both Minnesota and Arizona have been quite satisfied with their new-found energy and rewarding weight loss as a result.  Our superior medical team administers the vitamin shot and explains to patients the benefits of receiving vitamin B12 injections.

Vitamin B12 shots are administered into the muscle for better absorption, and are usually given on a weekly basis and can be administered up to twice a week to really kick start a safe, effective weight loss program.  Aside from weight loss, some of our patients who have received Vitamin B12 shots have noticed improvement in their sleep patterns, more clarity in day to day hectic lifestyles, less hunger, reduced food cravings and a decrease in headaches.

Individual cost for vitamin B12 injections through MedShape Weight Loss are $10.  We offer the highest quality B12 injections to our patients to ensure maximum absorption.

Our team has recognized the benefits of vitamin B12 injections for several years now and has taken the injection to a new level by adding B Complex, B6 and B5 into the mix.  This has allowed us to treat each patient as an individual and cater to our patient’s exact needs when it comes to weight loss.  Some new benefits include Thyroid support, ease of water retention, suppression of the appetite, lowering cortisol levels which are created from stress, helping maintain lean mass and burning out body fat at an accelerated pace.

Vitamin B12 injections offer many positive benefits and definitely enhance any weight loss program.

Know more about our  hCG diet program here.

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