Thought for the Day... Posted By: Carene Montjoy Posted On:July, 19th 2010 Category: Weight Loss       Overcoming your personal "stop signs" Many of us use our "limitations" as a stop sign for reaching our goals. While knowing our limits can safeguard us against injury and embarrassment, too often we use them as avoidance methods in our lives. What is holding you back from reaching your goals? How...
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Exercise Video Posted By: Carene Montjoy Posted On:July, 07th 2010 Category: Weight Loss       Todays topic is Getting Active. We are playing a video at the begining of class while we get your vitals called Leslie Hanson: Walk at Home Video. This is a great alternative to walking out in the heat. You can walk 1, 2, or 3 miles in...
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Weight Loss Leads Woman to Spread Her Wings Again Posted By: Carene Montjoy Posted On:June, 09th 2010 Category: Weight Loss       By Dudley Brown dudley.brown@shj.com This is an article written by Mr. Brown. He interviewed our very own Pat Jaynes about her weight loss success and how it has impacted her life. The Nutrition Solutions Treatment team is so proud of Pat, and all of our members for making a commitment...
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National Weight Loss Contest Winner is in New York! Posted By: Carene Montjoy Posted On:May, 18th 2010 Category: Weight Loss       Pat, you are an inspiration to so many people. You have had amazing success in your weight loss journey! See a picture of Pat in New York after her make over: http://twitpic.com/1omve7 ...
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May Cooking Class Posted By: Carene Montjoy Posted On:May, 03rd 2010 Category: Nutrition       Spinach Salad with Spicy Mustard Vinaigrette ** Recipe by: Dawn Heeke, RD Nutrition Solutions, LLC INGREDIENTS • 3 cups baby spinach leaves • 8 cherry tomatoes • Ľ sliced cucumber • 4 tablespoons spicy mustard vinaigrette dressing (see recipe below) SPICY MUSTARD VINAIGRETTE • 2 Tablespoons spicy mustard • 4 teaspoons balsamic vinaigrette • 2 teaspoons canola oil • 3 tablespoons water • 3 packets of splenda • Mix/blend all ingredients above and refrigerate Nutrition...
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Seared Beef Tenderloin Posted By: Matt Weeks Posted On:April, 13th 2010 Category: Weight Loss       Seared Beef Tenderloin with Fresh Rosemary and Horseradish 4 ounces: Beef tenderloin 1 tablespoon: Horseradish 2 ounces: Worcestershire Sauce ˝ tablespoon: Fresh Rosemary 1tsp: Chopped Garlic 1tsp: Black pepper ˝ tsp: Olive oil Directions 1. In a bowl or Ziploc bag combine all ingredients with the exception of the oil. 2. Heat a sauté pan and add the oil. Sear the meat on both sides. 3. Reduce heat and...
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Cooking Class- Celebrate and Donate Posted By: Matt Weeks Posted On:April, 13th 2010 Category: Nutrition       Cooking Class for Celebrate and Donate Event April 12, 2010 Presented by: Chef Matt Weeks TONIGHTS ITEMS: • Asian turkey burgers with a side of Asian slaw • Creamy parsley/spinach dip • Teriyaki tuna steaks • Asparagus/pepper salad • Low calorie hot apple cobbler. ASIAN TURKEY BURGERS Ingredients: 1 lb ground turkey 1/2 cup chopped onion 3 tablespoons chopped parsley 2 tablespoons Worcestershire sauce 1...
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Cravings- From the Optifast Message Board Posted By: Carene Montjoy Posted On:February, 23rd 2010 Category: Weight Loss       Here's something that helps me when I have cravings: One of the hardest things about being on a liquid diet (or any diet) is learning how to handle to cravings or temptations as they come along. For some people, this is no big deal, and for others, its a major issue....
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New Years Day Posted By: Carene Montjoy Posted On:December, 31st 2009 Category: Weight Loss       We will be closed New Years Day. Happy New Years! ...
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January 5th Cooking Class Posted By: Matt Weeks Posted On:December, 31st 2009 Category: Nutrition       Cooking Class Meals in 10 minutes or Less Presented by: Chef Matt Weeks TONIGHTS ITEMS: § Tips for Quick Meals § Breakfast Demo: Egg and Garden Vegetable Burrito § Lunch Demo: Grilled Chicken Pita § Dinner Demo: Sautéed Shrimp with Steamed Veggies § Other Quick Recipes § Balsamic Chicken and Vegetables § Grilled chicken teriyaki with pineapple Cooking Class Topic: Nutritious meals...
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Healthy Thanksgiving Cooking Posted By: Matt Weeks Posted On:October, 28th 2009 Category: Nutrition       The cooking class will take place on Tuesday, November 3rd at 6:30! Hope to see you! Topic: Healthy Thanksgiving Cooking · Review of the common, usually unhealthy Thanksgiving meal foods. Considerations of substitutions or menu modifications to lower fat, Carbohydrate, and sugar content. · Turkey § Keeping the bird safe- things to consider: · Thawing and...
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Cooking Class Recipes Posted By: Matt Weeks Posted On:August, 05th 2009 Category: Nutrition       Topic: Asian Cuisine Asian Style Slaw Recipe derived/modified from The American Dietetic Association’s “Healthy Eating across American” cook book. INGREDIENTS Ľ cup Splenda 4 cups of thinly sliced green cabbage Ľ teaspoon red pepper flakes 1 teaspoon white rice wine vinegar 1 tablespoon of light soy sauce 2 teaspoons of toasted sesame seed oil ˝ cup chopped fresh cilantro DIRECTIONS 1. In...
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Exercise Class Posted By: Carene Montjoy Posted On:August, 04th 2009 Category: Fitness       Monday August 10th at 5:30pm, join Jada Kidd from Fitness Center for a Jazzercise Class! ...
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March Cooking Class Posted By: Matt Weeks Posted On:March, 23rd 2009 Category: Nutrition       Quick and Easy Low Calorie Dishes Maple-Mustard Veal Chops with Caramelized Apples Ingredients: 4 medium Veal Chops Ľ cup Dijon Mustard ˝ cup Walden Farms Calorie Free Honey Dijon Dressing Ľ cup Walden Farms Calorie Free Pancake Syrup 1 tbsp Ground Rosemary ˝ tsp sale Ľ tsp pepper 4 granny smith apples peeled and cut into wedges Cooking spray low calorie...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:March, 06th 2009 Category: Nutrition       Do you love pork but worry about your waistline? Good news - a new study released by the US Department of Agriculture (USDA) reveals today’s pork is much leaner than it was fifteen years ago. Six common cuts of pork were found to be 16 percent lower in total fat...
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Exercise Tip Posted By: Carene Montjoy Posted On:March, 06th 2009 Category: Fitness       What if there was something simple you could do every day that would burn calories, be good for your heart, and help you stay young. You'd do it, right? Walking cuts breast-cancer risks, protects your bones, helps you sleep, and more. Walking is good for just about anybody, and the health...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:March, 06th 2009 Category: Nutrition       Most of us know that we are suppose to limit sodium/ salt and alcohol in our diet if we have high blood pressure, but may not realize certain foods included in our diet are beneficial in lowering blood pressure. Fruits and vegetables high in potassium citrate such as sweet potatoes, apricots,...
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Doctor's Note by Dr. Beth Browne, Medical Director Posted By: Dr. Beth Browne, MD Posted On:March, 06th 2009 Category: Health       Nonalcoholic Fatty Liver Disease ( NAFLD) is caused by a build up of fat in the liver and progress to Nonalcoholic Steatohepatitis ( NASH). After a period of time, the fatty build up in the liver NAFLD can progress to NASH, which means inflammation in the liver is present and...
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Behavioral Thoughts by Ron Reams Posted By: Ron Reams Posted On:March, 06th 2009 Category: Health       Will I? Can I? Each day we are faced with choices. What do I wear? Can I complete the project on time? What should I do about little Johnny’s behavior? Each demonstrates a choice, whether to do something or face consequences. Now what type of consequences can come from choosing...
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Nutrition Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:February, 09th 2009 Category: Nutrition       Menu Planning Even if it sounds tedious, it pays to sit down once a week to make a menu for the coming days. Not only will you avoid stress by knowing what’s for dinner each night, but you’ll have the satisfaction of knowing your meals will be tasty and healthy....
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:February, 09th 2009 Category: Nutrition       Omega-3 Supplementation and Heart Disease If you have high cholesterol, especially the “bad” LDL cholesterol, and high triglycerides you may benefit from omega-3 (DHA & EPA) supplements. These are the essential fats that are found naturally in oily fish such as salmon, tuna, and herring. Based on current medical research, the...
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Doctor's Note by Dr. Beth Browne, Medical Director Posted By: Dr. Beth Browne, MD Posted On:February, 09th 2009 Category: Weight Loss       Omega - 3, An Essential Fatty Acid What is Omega-3 and why is it important? Omega-3 is an "essential" fatty acid because the human body can not produce it and thus it must be consumed in food we eat. It is a vital component of cell membranes throughout the body. It...
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Behavioral Thoughts by Ron Reams Posted By: Ron Reams Posted On:February, 09th 2009 Category: Health       February is here and we are soon reminded about the Super Bowl and the Father of our Country, George Washington. When we think of George two things come to mind; the cherry tree and “I cannot tell a lie”. We have learned about our sixteenth president as Honest Abe. We...
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Exercise Tip Posted By: Carene Montjoy Posted On:February, 09th 2009 Category: Fitness       Yes, you can continue with mild or moderate activity if you have a cold with no fever. Exercise may even help you feel better — by temporarily relieving nasal congestion. So how do you determine if you're too sick to exercise? Here's a good rule of thumb: If your symptoms are...
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January Recipes:Coooking light and easy 10 minute meals Posted By: Posted On:January, 08th 2009 Category: Nutrition       Meals in 10 minutes or Less Presented by: Chef Matt Weeks Tips for Quick Meals Breakfast Demo: Egg and Garden Vegetable Burrito Lunch Demo: Grilled Chicken Pita Dinner Demo: Sautďż˝ed Shrimp with Steamed Veggies Other Quick Recipes § Balsamic Chicken and Vegetables § Grilled chicken teriyaki with pineapple Topic: Nutritious meals in 10 minutes or...
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Behavioral Thoughts Posted By: Ron Reams Posted On:January, 08th 2009 Category: Health       Do you remember a time when you were expecting something big to happen….and it didn’t. If the expectation was that something would bring joy, then you were disappointed. If the expectation was something bad, then you were relieved. It’s like that with weight loss. If you expect to lose 2 pounds...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:January, 08th 2009 Category: Nutrition       A Variety of Options with Chicken Variety, enjoyment and flavor are key components to healthful meals. When you think chicken, how does it measure up? Chicken offers tremendous versatility due to its very mild taste. Chicken can be roasted baked, oven fried, grilled, stewed or even micro waved. For variety, season chicken...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:January, 08th 2009 Category: Nutrition       Improve Your Diet in 2009 Your New Year’s resolution to improve your diet can be a success! Be realistic when you plan your resolution. If you want to make the commitment to improve your diet this year start by selecting only one or two specific foods or food habits you would...
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Doctor's Note Posted By: Dr. Beth Browne, MD Posted On:January, 08th 2009 Category: Weight Loss       The Most Important Meal of the Day Breakfast. Yes, it is true.Studies have shown several benefitsfrom eating within one hour after awakening. Eating breakfast is like jump starting your metabolism for the day. After sleeping for 6 to 8 hours, the metabolism slows; think of it like a car idling. Breakfast wakes...
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Behavioral Thoughts by Ron Reams Posted By: Ron Reams Posted On:December, 10th 2008 Category: Health       Now that the holiday season has officially begun, let’s take a look at who is responsible for the success and maintenance of your program. Many of you have ventured up and down the diet highway for many years and with good results. A diet is a diet and the result,...
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Exercise Tip By Lauren Wilson Posted By: Lauren Wilson Posted On:December, 10th 2008 Category: Fitness       Yes, you can continue with mild or moderate activity if you have a cold with no fever. Exercise may even help you feel better — by temporarily relieving nasal congestion. So how do you determine if you're too sick to exercise? Here's a good rule of thumb: If your symptoms are...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:December, 10th 2008 Category: Nutrition        During the holidays we seem to have more than enough opportunity to indulge in foods that arevery high in calories. Holidays are centered around food and people typically abandon their good eating habits from Thanksgiving through the New Year. Some tips to help keep the holidays healthy include: Eat plenty of lean...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:December, 10th 2008 Category: Nutrition       Tips to Help You Control Your Weight over the Holidays Don’t skip meals, but do balance calories over a week’s time. Keeping a food diary will allow you to do this. Some high calorie days can be balanced with lower calorie days, within reason. Remind yourself that the holidays are not...
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Your Thyroid Gland Posted By: Dr. Beth Browne, MD Posted On:December, 10th 2008 Category: Weight Loss       Your thyroid gland is a butterfly shaped glad that sits at the base of the neck. It produces hormones that control your body’s metabolism, or how the body uses energy. Low level of thyroid hormones can cause multiple signs and symptoms throughout the body, including: -Feeling tired and weak -Always feeling cold -Elevated...
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November Recipes: Healthy Thanksgiving Cooking Posted By: Matt Weeks Posted On:November, 13th 2008 Category: Nutrition        Turkey Food Safety Thawing Your Turkey There are three ways to thaw your turkey safely — in the refrigerator, in cold water, or in the microwave oven. In the Refrigerator (40 °F or below)Allow approximately 24 hours for every 4 to 5 pounds 4 to 12 pounds 1 to 3 days 12 to 16...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:November, 13th 2008 Category: Nutrition       Sweet Potatoes Fall and winter are the peak seasons for sweet potatoes- delicious vegetables packed with vitamins A and C, beta-carotene, folic acid and potassium. A medium sized sweet potato contains 3 grams of fiber and just 160 calories, making it a good nutritional choice any time of year. A sweet potato...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:November, 13th 2008 Category: Nutrition       How to Cope With and Limit “Cheating” “Cheating” is a common word many of us use to refer to times when we eat and or drink either too much or the wrong kinds of food. Often times it is both! These are behaviors and foods that we recognize as NOT being...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:October, 01st 2008 Category: Nutrition       A Variety of Options with Chicken Variety, enjoyment and flavor are key components to healthful meals. When you think chicken, how does it measure up? Chicken offers tremendous versatility due to its very mild taste. Chicken can be roasted, baked, oven fried, grilled, stewed or even microwaved. For variety, season chicken with...
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Doctor's Note by Dr. Beth Browne, Medical Director Posted By: Dr. Beth Browne, MD Posted On:October, 01st 2008 Category: Health       More On Metabolic Syndrome This month, I would like to discuss the treatment outcomes of metabolic syndrome. In a previous tip of the month, I discussed the criteria for metabolic syndrome, which is meeting three of the following : * Central or abdominal fat, waist measurement > 40" in men...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:October, 01st 2008 Category: Nutrition       Go Green… with Tea While we are trying to go green to improve our environment we should also consider going green with tea. It may improve our overall health and our waistlines. Green tea (not to be confused with herbal teas) comes from the same plant as our commonly drank black tea....
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Behavioral Thoughts by Ron Reams Posted By: Dr. Beth Browne, MD Posted On:October, 01st 2008 Category: Weight Loss       Know your triggers! The key to emotional and behavioral change is to know what makes us act and react the way we do. We were all raised, educated, and exposed to many things; add our personality, and that makes us who we are. I may see or feel a situation and...
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Exercise Tip By Lauren Wilson Posted By: Lauren Wilson Posted On:October, 01st 2008 Category: Fitness       Office Exercise 101-Burn calories while you work! Finding time to exercise, either before work or after, can be challenging for anyone with a busy schedule. Sure, you can park at the far end of the parking lot and take the stairs instead of the elevator. These are great ideas, but there's...
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Cooking Class Recipes Posted By: Matt Weeks Posted On:September, 02nd 2008 Category: Nutrition       Will you miss Chef Weeks cooking class tonight (Sept.2)? If so, here are the recipes he will be discussing... Apple Stuffed Pork Chops INGREDIENTS 1 teaspoon chopped onion 2 teaspoons extra virgin olive oil 1 tablespoon dried bread crumbs 2/3 cup chopped apples 1 tablespoon and chopped celery 1 teaspoon chopped fresh parsley 1...
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Culinary Corner: Choosing Lean Cuts of Pork Posted By: Matt Weeks Posted On:September, 02nd 2008 Category: Nutrition       Do you love pork but worry about your waistline? Good news - a new study released by the US Department of Agriculture (USDA) reveals today’s pork is much leaner than it was fifteen years ago. Six common cuts of pork were found to be 16 percent lower in total fat...
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Did you miss the August Cooking Class? Posted By: Matt Weeks Posted On:August, 08th 2008 Category: Nutrition       Asian Cousin (low fat, lower calorie) August 5, 2008 · Appetizer- Asian style slaw · Entrée #1- Tofu stir fry with sesame seeds and asian sauce · Entrée #2- Seared tuna with vegetables Asian Style Slaw: Recipe derived/modified from The American Dietetic Association’s “Healthy Eating Across American” cook book. INGREDIENTS Ľ cup splenda 4 cups of thinly sliced green...
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Weight Loss Tip Posted By: Carene Montjoy Posted On:August, 01st 2008 Category: Weight Loss       Positive ChangesFocusing on the many positive changes that occur when you lose weight, rather than only the focusing on the number of pounds lost, is a predictor of long-term weight management.  Our program emphasizes improvements such as lowered blood cholesterol and blood pressure, improved self-esteem, feeling of well being, and...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:August, 01st 2008 Category: Nutrition       Vitamin D Alert Is your body making enough vitamin D? Are you using the vitamin D that your body is producing? Are you getting enough vitamin D through your diet? These are questions to consider. It is becoming clear that more than half the U.S. population may have sub-optimal or deficient vitamin...
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Exercise Tip By Lauren Wilson Posted By: Lauren Wilson Posted On:August, 01st 2008 Category: Fitness       Fitness On A Budget Take advantage of everyday opportunities: You don't need special equipment for a good cardiovascular workout. With a little foresight, activities you take for granted can become part of your exercise routine. Step it up. Take a brisk walk every day, whether it's a path through your neighborhood or...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:August, 01st 2008 Category: Nutrition       Salmon It is hard to find a food more with as many nutritional benefits as Salmon. No matter if its fresh or frozen, farm raised or wild, salmon contains omega-3 fatty acids. These “good fats” help reduce inflammation in the body which research shows can reduce the risk of heart disease...
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Behavioral Thoughts by Dr. Frank Provenzano, Behavioral Counselor Posted By: Dr. Frank Provenzano, PhD. Posted On:August, 01st 2008 Category: Health       Visualization You’ve heard it before: a picture is worth a thousand words. Psychological research into behavior change suggests that this is indeed true. When we picture something in our mind we are more likely to remember it and we are more likely to be influenced by it. Behavioral counselors in all...
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Summer Recipes Posted By: Matt Weeks Posted On:July, 02nd 2008 Category: Nutrition       Did you miss the cooking class with Chef Weeks this month? If so, here are some of his recipes... Black Bean and Corn Sala INGREDIENTS 1 tablespoon fresh lime juice 1 teaspoon olive oil ˝ clove garlic, minced 1/8 teaspoon salt 1/8 teaspoon ground cayenne pepper 1/3 (15 ounce) can black beans, rinsed...
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Doctors Note: How do I make the most of the Optifast Program? Posted By: Dr. Beth Browne, MD Posted On:July, 02nd 2008 Category: Health       By: Dr. Beth Browne, Nutrition Solutions Medical Director How can I Boost my Metabolism? TIMING > It is important to eat within 30 minutes of waking up in the morning. Remember the metabolism slows during sleep at night. Breakfast “wakes up the metabolism”; it takes energy (calories are burned) to digest breakfast. Next,...
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Culinary Corner: Kabobs Posted By: Matt Weeks Posted On:July, 02nd 2008 Category: Nutrition       By: Matt Weeks, Nutrition Solutions Corporate Chef It doesn’t matter if its chicken, beef, shrimp, or veggies, kabobs are a big hit during the summer. Kabobs give you a chance to be creative and eat healthy at the same time. A few things to remember before you head out to...
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Behavioral Thoughts: Attitudes and Behaviors Posted By: Dr. Frank Provenzano, PhD. Posted On:July, 02nd 2008 Category: Weight Loss       By: Dr. Frank Provenzano, Nutrition Solutions Behavioral Counselor It probably comes as no surprise to you that what you thing and believe influences your behavior. If you believe a certain toothpaste will fight cavities, you will purchase it. If you think you will be a success, you will try harder to...
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Nutrition Corner: The Power of Blueberries Posted By: Dawn Heeke Posted On:July, 02nd 2008 Category: Nutrition       By: Dawn Heeke, Nutrition Solutions Registered Dietitian Blueberries are bursting with nutrients and flavor, yet very low in calories providing approximately 80 calories per cup. They are a great source of Vitamin C, manganese and fiber. Better yet, blueberries are packed with antioxidant phytochemicals! These phytochemicals appear to be protective...
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Cooking Class Recipes- June Posted By: Carene Montjoy Posted On:June, 03rd 2008 Category: Nutrition       Did you miss the Cooking Class with Chef Weeks? Here are some low calorie recipes you will love! Seafood Kabobs:Calories: 130Fat: 2 gramsProtein: 21 gramsCarbs: 2 grams INGREDIENTS:1 oz seafood scallops2 oz raw shrimp, deveined and shelled1 oz salmon filet1 tablespoon lemon juice1 tablespoon white wine 1 teaspoon lemon pepper DIRECTIONS: Combine the...
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Behavioral Thoughts by Dr. Frank Provenzano, Behavioral Counselor Posted By: Dr. Frank Provenzano, PhD. Posted On:June, 03rd 2008 Category: Weight Loss       Given the Choice – Drink Water You have heard us talk about the value of drinking water as part of your weight loss efforts as well as for the long term health benefits. And, remember, the long term goal is a healthy, long life. New research has discovered that drinking water...
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Doctor's Note by Dr. Beth Browne, Medical Director Posted By: Dr. Beth Browne, MD Posted On:June, 03rd 2008 Category: Weight Loss       Think You’re too Old? Can you be fit at 80 or even at 90 years old? The answer is YES ! The world’s oldest Marathon runner is 94. And look at Jack LaLanne who is still going strong at age 93. Even though these guys have been active for most of...
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Nutrition Corner by Dawn Heeke, RD Posted By: Dawn Heeke Posted On:June, 03rd 2008 Category: Nutrition       As Summer Approaches, Think Hydration You are putting on your pedometer and accruing your steps! The weather has been beautiful so you might be skipping the water bottle. Now that the weather is getting more humid and hot it is important to THINK HYDRATION! Drinking adequate amounts of water when going...
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Culinary Corner by Chef Matt Weeks Posted By: Matt Weeks Posted On:June, 03rd 2008 Category: Nutrition       Marinades are a great way to add flavor to your meats, fish, and veggies. It can also be a good way to add calories and sodium if you arenďż˝t careful. Make sure that if you are using a prepared marinade that you read the label very carefully. Most are loaded...
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Losing a lot of Waist is as Important as Losing a lot of Weight Posted By: Dr. Beth Browne, MD Posted On:May, 26th 2008 Category: Health       Yes, researchers are finding that losing weight in the waist line or (otherwise called “belly fat”) is important in the reduction of many chronic and fatal conditions. Belly fat or medically known as visceral fat is dangerous because fat cells in the abdomen secrete hormones and other factors that can lead to cancer...
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Not All Fruit Smoothies are Healthy Posted By: Dawn Heeke Posted On:May, 26th 2008 Category: Nutrition       With spring here and summer on the way, fruit smoothies sound refreshing and healthy. They can be packed with nutrients, but be forewarned…fruit smoothies can also have 600 calories or more!Aim to keep your smoothies between 150 and 300 calories if planning them as a healthy mini-meal or meal replacement. Some suggestions for making...
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