Monthly Archives: May 2016

Healthy Recipe: Grilled Cauliflower Steaks

This weekend marks the official start of summer. Although the weather has already been heating up, now is the time when everyone will start getting together for cookouts – a favorite summer activity. Typically, the fare at a cookout is less than healthy and you have two choices: indulge in food that’s not conducive to your weight loss plan or skip the food altogether.

Well, that’s no way to live and we want to put a change to that! Just because you’re using the grill doesn’t mean your food has to be filled with fat and calories and absolutely no nutrition. You can still enjoy your time outside while indulging in food that’s good for you; and with recipes this good, swapping out typical BBQ-fare with healthier options isn’t even a sacrifice.

cauliflower

Cauliflower is such a versatile vegetable because it has a subtle taste that’s complemented by almost any flavoring combination. This recipe calls for a spice mixture that’s similar to a steak seasoning, but you can swap out the spices for your own favorite combination.

What You Need:

  • 1 tablespoon paprika
  • 1 tablespoon crushed black pepper
  • 1/2 tablespoon salt
  • 1/2 tablespoon garlic powder
  • 1/2 tablespoon onion powder
  • 1/2 tablespoon crushed coriander
  • 1/2 tablespoon dried dill
  • 1 large cauliflower head
  • 2 tablespoons olive oil

What To Do:

  1. Heat up the grill to a medium heat.
  2. While the grill is heating, mix all spices together in a small bowl and stir until combined.
  3. Cut your cauliflower vertically and right through the center into ½ inch thick slices, or “steaks”.
  4. Use a grill brush or a basting brush to brush the cauliflower steaks with olive oil. Generously season each side of the cauliflower steaks generously with your spice mixture (you’ll have some leftover).
  5. Place steaks on the grill and allow one side to grill for 5 minutes. Flip steaks over once and cook for another 4 to 5 minutes or until steaks are fork tender.
  6. Remove from grill and serve immediately.

Did you try this recipe? Are you going to? Let us know what you think!

Need Help Sleeping? Melatonin Has Your Back.

Insomnia – or an inability to fall asleep and/or stay asleep – is being recognized by the Centers for Disease Control and Prevention as a major public health concern. It’s estimated that a whopping 50 to 70 million Americans have some type of sleep difficulty.

Not getting enough sleep doesn’t just leave you feeling worn down and cranky, it’s also been linked to an increase in car accidents, industrial disasters, and medical/work errors. Aside from that, research shows that adults with a history of insomnia are almost four times as likely to become depressed and have an increased risk of obesity and heart disease.

There are plenty of commercials toting prescriptions to help you get those Zs, but these medications are not without side effects, and in most cases, you have to make sure that you have at least an 8 hour window for sleep or you’ll be left feeling groggy and “out of it”. Some of these prescription medications can also be habit-forming, meaning that even if they do work, your body becomes so used to them that you’ll have an increasingly difficult time falling asleep without them.

So what do you do if you can’t sleep? We’re huge proponents of melatonin – an all-natural supplement that mimics the hormonal sleep response of the body.

melatonin

What is Melatonin?

Melatonin is a hormone produced in the pineal gland – a part of your brain – from the neurotransmitter serotonin. This hormone plays a key role in regulating your circadian rhythm, your body’s natural 24 hour cycle. Your body relies on its circadian rhythm to tell it when it’s time to wake up and go to sleep. If your circadian rhythm is off, your whole day will be off. You’ll have trouble waking up, you’ll have trouble falling asleep, and even when you do sleep, you may toss and turn throughout the whole thing – never fully experiencing that restorative REM sleep that’s so necessary for proper functioning. When it’s dark out, your body’s secretion of melatonin increases. When it’s light out, melatonin drops. This is the basis of your circadian rhythm.

Back in the day, the body was great at controlling its circadian rhythm. Humans didn’t have technology so they woke up when the sun rose and went to bed when the sun went down and there was no light left to see. Nowadays, with so much technology – lights, televisions, computers, and smartphones – the body has no idea what’s going on. It’s exposed to light at all hours of the night, and as a result, the circadian rhythm goes out of whack. Melatonin stays low at night when it should be high and then you can’t sleep. Melatonin supplements provide your body with the melatonin it needs at night.

Other Benefits of Melatonin

Melatonin isn’t just helpful for insomnia, though. Research shows that the best way to reduce the effects of jet lag is to take 5 milligrams of melatonin in your new destination for a total of 5 days.

How Should I Take Melatonin?

Although melatonin supplements are all-natural, you should still exercise caution when taking them. Take the supplement exactly as recommended by your doctor – do not take larger or smaller quantities or for longer than recommended. Typically, experts recommend taking the supplement 30 minutes to 1 hour before bedtime.

Who Should Avoid Taking Melatonin?

Melatonin may be contraindicated for those with:

  • Depression
  • Seasonal affective disorder
  • Schizophrenia
  • Autoimmune disease
  • Asthma

Or those taking:

  • MAO inhibitors
  • Corticosteroids

 

 

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Should I Skip Meals to Lose Weight?

It seems like a no-brainer — skipping meals and ignoring your stomach’s moaning and groaning means you’ll take in fewer calories, which will eventually lead to weight loss, right? Not so fast. When you skip meals, you’re actually setting your body up to fail, in both ability to lose weight and overall daily performance. Food supplies you with both calories and glucose – and while it’s true that overeating can lead to weight gain – you still need enough of that energy to function throughout the day. Skipping meals doesn’t just backfire when it comes to weight loss; it’s also not a good idea for several other reasons.

empty plate

Starvation Mode

When you skip meals, your body gets scared. Nowadays, with so much food available at a moment’s notice, this reaction isn’t really necessary, but your body doesn’t know that. You may be thinking that the more meals you skip, the fewer calories you’ll eat, and the more you’ll lose; but when you skip meals, your body responds by slowing your metabolism down in an effort to conserve calories. When this happens, your body doesn’t burn calories as effectively as it can, which actually makes it harder for you to lose weight. Skipping a meal once in a while probably won’t have a lasting effect, but if you do it regularly, your metabolism can remained slowed and this can actually lead to weight gain.

Overeating

Regardless of how many meals you skip, at some point, you’re going to have to eat. That’s just the way the body works. When you eventually do eat after skipping meals, it’s likely that you’ll be hungrier than if you had eaten regularly during the day and you’ll eat more than you normally would have. People who skip meals also tend to crave unhealthy foods, like simple carbohydrates. Your body also has trouble interpreting the hormonal signals (ghrelin and leptin) that tell you when you’re full.

Other Effects

It’s not just your weight that you’ll have to be concerned with though. When you skip meals, you deprive your brain of glucose – the sugar that it uses as its main source of energy. When your brain doesn’t have access to glucose, it can lead to weakness, shakiness, nervousness, anxiety, sleepiness irritability, confusion, dizziness, and even fainting. You may also notice an increase in perspiration. If you skip meals regularly, you may also have trouble meeting your nutrient needs, which can set you up for nutritional deficiencies and the conditions associated with deficiencies, such as fatigue, impaired brain developed, and decreased immune function.

Skipping meals regularly also messes with insulin and glucose levels, causing rapid drops and significant spikes throughout the day. While your body can handle these spikes occasionally, it can cause significant disruptions over time. If you’re not careful, it can eventually progress to insulin resistance – and then type II diabetes.

Eating Regularly

Instead of ignoring your rumbling tummy in an attempt to lose weight, The University of Rochester recommends eating at least every four hours to keep your energy levels high and your weight stable. Eating regular, satisfying meals throughout the day will help prevent you from feeling ravenous throughout the day, which will also prevent overeating at meal times.

You should also make it a point to eat breakfast within an hour of waking up. This will not only help reduce hunger during the day, but eating breakfast – and making healthy choices at breakfast time – will actually set you up to make healthier choices for the rest of the day. Make sure to include a lean protein, complex carbohydrate, and a healthy fat source. Good choices include oatmeal topped with berries and almonds or scrambled eggs with avocado and a piece of whole-wheat toast.

Can I Drink Alcohol While Trying to Lose Weight?

One of the questions that we’re asked often is: how bad is alcohol really for weight loss? Can I still drink when I’m trying to lose weight?

alcohol

With the summer, and more outdoor events and cookouts approaching, we figured now would be a good time to answer this question for you. For those of you who are just looking for the short version, the answer is yes, you can still drink when you’re trying to lose weight, but the key is to be selective with what you’re drinking and how much you’re consuming.

Fox News Magazine estimates that 36 percent of men and 21 percent of women consume alcohol each day. It’s also estimated that approximately 45 million Americans are trying to lose weight. With these numbers, it’s a pretty good guess that many of these people who drink daily are also trying to lose weight.

When starting a weight loss plan, you’ll often find alcohol on the “no” list. Because alcohol is full of empty calories – meaning it contains calories with no real nutrition – it’s best to avoid it completely, but if you’re able to consume it in moderation, you’ll still be successful with your weight loss goals.

Counting the Calories

Alcohol itself contains 7 calories per gram — almost double the 4 calories per gram from protein and carbohydrates and 2 calories short of the 9 from fat. Unlike the other calorie-containing nutrients though, alcohol doesn’t offer you anything else, like vitamins or minerals and it doesn’t provide a feeling of satiety, meaning that no matter how much you drink, you won’t feel full.

In addition to the calories in the alcohol itself, many cocktails contain mixers like soda or sugary syrups that pack a wallop in both calories and sugar. It’s easy to take in 200 to 300 calories in one mixed drink. While a 4-ounce glass of red wine contains 95 calories, a margarita packs a whopping 550 calories. One of those a day in addition to your regular meals and you could put on a pound per week.

Lowered Inhibitions

It isn’t just the calories alone that make alcohol a questionable choice on a weight loss plan; it’s alcohol’s tendency to lower inhibitions. After you’ve had a few drinks, you’re more like to choose foods that you’re trying to stay away from. Pizza at midnight may not be a good choice, but when your judgment is clouded by alcohol, you may be less likely to realize that.

Metabolism Mix-Up

The metabolism of alcohol also disrupts the way your body burns fat. As you can imagine, a properly working metabolism, especially when it comes to fat-burning, is vital to your weight loss success.

Normally, the liver metabolizes the calories from fat and allows you to use them for energy. When you drink alcohol, your liver prioritizes its breakdown over the metabolism of fat. As a result, your body uses the calories from the alcohol as energy and stores the fat, which can prevent weight loss – and even cause weight gain.

Drinking Smartly

We’re not here to blow your buzz and tell you that alcohol is completely off limits, but if you do decide to indulge here and there, make sure you’re making smart choices. Don’t drink more than the recommended amounts – no more one drink per day for women and two drinks per day for men. Remember, a drink is defined as 5 ounces of wine, 12 ounces of beer or 1.5 ounces of liquor.

Choose wine, light beer or a low-calorie mixer, such as club soda, over juice or cola. Avoid fancy cocktails like margaritas, mojitos, and Long Island Iced Teas, which typically have lots of added sugar. Always eat a satisfying meal before indulging in some cocktails. Some people are tempted to skip dinner to save on calories, but this can backfire. You’ll feel the effects of the alcohol more quickly and be more likely to binge on unhealthy foods later.

Product of the Month! Douglas Laboratories Super HCA (Garcinia Cambogia)

Can you believe May has already arrived? The time is going by fast, but the good news is that a new month means a new product to go with our monthly special — and this month it’s an extremely powerful one.

As always, our monthly special includes:

Physician Consult & Weekly Weigh-ins
Meal Plans
FDA Approved Medications
MetaBlast Supplements
Craveaway Supplements
Weekly Upgraded Injection of B-12
Bi-Weekly Injection of Lipo X
Full Body Analysis on our BODYCOMP Scale

And for the special product for March: DOUGLAS LABORATORIES SUPER HCA

Super HCA

With this special you receive 4 WEEKS of everything listed above for only $295 (that’s a savings of over $200) – and we’ll throw in the Super HCA for FREE!

Of course, we wouldn’t leave you hanging without letting you know exactly what Super HCA is and why you need it TODAY.

Each tablet of Super HCA provides 1,400 milligrams of Garcinia Cambogia extract, which comes from a tropical fruit grown in several Asian rainforest areas. Each tablet yields 60% hydroxycitric acid, or HCA, the active ingredient in the fruit’s rind. In studies, HCA has been shown to reduce appetite, boost the body’s ability to burn fat, and prevent the excessive conversion of glucose (sugar) from carbohydrates into body fat. It does this by blocking an enzyme called citrate lyase, which your body uses to make fat. HCA has also been shown to raise levels of serotonin in the brain, which can make you feel less hungry.

Unlike many commonly used diet supplements, HCA is not a central nervous system stimulant, so it won’t leave you feeling wired or jittery.
  

If you’re interested in taking advantage of this special offer and signing up for our monthly special, drop in or call us at either one of our locations to find out more!

Phoenix: 602-374-3374
Tempe: 480-968-5673