Fast Clinical Weight Loss

11/13/2025

What do you do when you feel like the food on your weight loss diet are bland and not tasty? Well, you can spice it up with ultra low calorie add ons. Try recipes that add spices, vinegar, mustard, hot sauces, or salsas. These low cal additions can please your taste buds and keep your waistline smaller. There are lots of low calorie taste enhancers. Here's a list:
Herbs and Spices (0-5 calories per teaspoon):

Fresh or dried herbs like basil, cilantro, parsley, thyme, or dill add vibrant flavor to dishes.
Spices such as cumin, paprika, turmeric, chili powder, or cinnamon can enhance savory or sweet foods.
Example: Sprinkle smoked paprika on roasted vegetables or add fresh basil to salads for a flavor boost.

Vinegar (~3 calories per tablespoon):
Varieties like apple cider, balsamic, red wine, or rice vinegar add tanginess to dressings, marinades, or sauces.
Example: Use balsamic vinegar to dress a salad or drizzle over grilled meats.

Citrus Juice and Zest (~5-10 calories per tablespoon):
Fresh lemon, lime, or orange juice and zest brighten dishes without added sugar or salt.
Example: Squeeze lemon juice over grilled fish or add lime zest to tacos.

Hot Sauce or Chili Peppers (0-5 calories per teaspoon):
Hot sauces (e.g., Tabasco, Sriracha) or fresh/dried chili peppers add heat and depth. Check labels for added sugars or sodium.
Example: Dash hot sauce into soups or stir-fries for a spicy kick.

Mustard (~5-10 calories per tablespoon):
Dijon, yellow, or whole-grain mustard adds bold flavor to dressings, marinades, or spreads.
Example: Mix Dijon mustard with vinegar for a low-calorie salad dressing.

Garlic and Onion (fresh, powdered, or minced, ~5 calories per teaspoon):
These aromatics enhance savory dishes with minimal calories.
Example: Sauté minced garlic with vegetables or use onion powder in rubs.

Soy Sauce or Tamari (~10 calories per tablespoon):
Low-sodium versions provide umami flavor for stir-fries, marinades, or dipping sauces.
Example: Use a splash of tamari in a vegetable stir-fry.

Nutritional Yeast (~20 calories per tablespoon):
Adds a cheesy, nutty flavor to popcorn, roasted vegetables, or sauces. It’s also rich in B vitamins.
Example: Sprinkle nutritional yeast on kale chips for a savory treat.

Broth or Stock (~5-15 calories per cup):
Low-sodium vegetable, chicken, or beef broth can enhance soups, grains, or sauces.
Example: Cook quinoa in vegetable broth for added depth.

Sugar-Free Extracts (e.g., vanilla, almond, ~1-5 calories per teaspoon):
These add sweetness or complexity to desserts, smoothies, or oatmeal without sugar.
Example: Stir vanilla extract into Greek yogurt for a dessert-like treat.

Enjoy!

11/12/2025

When you sleep well, you live better and you become healthier. Sleep helps with weight loss and weight maintenance. Getting 8 hours of good uninterrupted sleep reduces daytime hunger and cravings. It allows improved metabolic function. It adds mental clarity and focus which can assist with mental strength and accountability. Sleep restores our body and mind, enhances immune activity, and overall brain function. Seven to eight hours of sleep regulates hunger hormones like ghrelin and leptin. Between improved hormonal function, mental strength to make better decisions, and metabolic enhancement to help burn fat more efficiently, sleep truly is our secret weapon.

11/11/2025

Oh, those sneaky liquid calories. Are you struggling to lose weight. Look at what you're drinking. Are you hooked on the morning coffee with all the additives to make it sweet and tasty? Maybe give up the Starbucks or the Dunkin's every day. Are you drinking sodas, fruit juices, or "healthy" smoothies with 400 calories in them? Drinking calories is sneaky. We don't even recognize them most of the time. Most people have gotten away from water and opt for flavors. When we do that we most likely are adding calories to our daily food intake. I was startled recently to find out that 25% of all SNAP food support funds went to soft drinks. That's crazy. That's supposed to be a nutritional support program. Work to pay attention to what you're drinking and how many calories you're getting in those drinks. Think water, drink water.

11/10/2025

When we feel that hunger feeling we often grab the first thing we can find and eat it. That craving or hunger feeling can stimulate rapid action to search for something to eat. A trip to the refrigerator or the pantry is the first stop. A powerful technique to gain control over this flight to eat is to stop and think for a minute. Think, "am I really hungry?" or is this a habit pattern. If you are hungry, then slow down and eat something that will not only satisfy you but be nutritious. Grabbing for a bag of chips or a box of cookies is not the way to satisfy this sensation. Have a plan for these "hunger attacks". Prepare some healthy snacks in advance and reach for them. Fruit or a serving of Greek Yogurt will do the trick, satisfy the hunger, and give solid nutritional benefit to you. When eating, slow down. It's not a race for survival. Slow down to slim down.

11/07/2025

Want a tip or hack regarding staying on track with your weight loss program? When a new patient starts in our weight loss clinic they get a manual. In this manual is a daily tracking sheet. They can also use an online tracking app that lets them follow their calorie count, water intake, activity, and some other important item with their progress. I find that those who track regularly have much greater weight loss than those who don't. Even when they have reached their goal weight, those who track the data continue to keep the weight off and those who don't regain. Tracking our progress and our weight parameters is a critical factor in determining our long term as well as our short term success. When we tell people to track to write down this info, they all nod yes, but the truth is that very few actually do it. If the data is just swirling around in your head, it's lost in all the other meaningless data coming in at all times. Write or log the data where it's accessible. The Hack is to Track. Don't just say "OK". Do it!

11/06/2025

Do you struggle with eating high calorie foods close to bedtime? This is a common problem and can add pounds to your body and inches to your waistline. Use the 3 Hour Rule. Avoid eating within 3 hours of bedtime. Most late night snacks are high calorie foods. This night time eating is generally emotionally driven. Creating a 3 Hour boundary on this late night eating will help regulate insulin levels, digestion, and improve sleep. These factors are all important for weight control.

11/05/2025

Habits are sustainable patterns created in our brain. In many instances we feel a craving for a particular food or sense that it's time to eat something when it's really just a pattern that's been established in our mind. Eating while watching TV. Getting the bucket of popcorn at the movies. Eating a hotdog and a beer at the ballgame. Having cake and ice cream at the birthday celebration. There is nothing wrong with these rituals, but they add calories to our diet when many times we aren't even hungry. We develop these patterns over years and they are difficult to undo. Learning to tame them and be in charge of our mind is one of the greatest assets when it comes to weight control. First, realize we have these patterns and work to get control of them before eating. There is nothing wrong with eating something on a special occasion like having Grandma's homemade noodles for Thanksgiving. Just understand that in those instances, you are satisfying a pattern rather than true hunger. Think about it and think thinner.

11/04/2025

Everyone's looking for the one thing that will eliminate their weight issue once and for all. They want a pill, a supplement, a shot, a device, or an app. These can be amazing tools, but will not cure the problem. A lifetime habit that has the best chance of preventing weight gain is movement. Movement is medicine. It cleans our body of inflammation. It elevates metabolism. It burns fat and reduces blood sugar. It produces feel good and calming chemicals in our brain. It strengthens bones. It improves circulation. It reduces depressive moods and calms anxiety. I could go on and on about it's benefits. It's free for everyone. Think about what physical activity you're capable of doing. Get with your doctor for advice on what exercises are appropriate for you. Then get started with something simple and enjoyable. Grow your activity from there. Life will be better and longer with this regular habit. Movement is the medicine of life.

11/03/2025

A great way to improve your eating habits is to focus on the plate. We want to get away from filling our plate, using a large plate, and putting foods that contribute to weight gain on the plate. Here's how to do it. Design the plate of food. Build your plate of food with this formula: Half of the plate should be veggies, a quarter of the plate lean protein, and a quarter of the plate whole grains. This will fill you up and satisfy your hunger and it's simple. Remember also that the more colorful the plate the healthier it tends to be. If you struggle with plate size and portions, they make plates that are segmented this way and even labeled. Every little bit can help.

10/31/2025

Happy Halloween!
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Spice up your fright, it's trick or treat night!
Have your fun and never forget we're here to get you right back on track and feeling right.

Happy Halloween from the "Spice Girls"

10/31/2025

Healthy eating isn't an all or none proposition. We don't have to eliminate everything we like to lose weight or get healthier with our diet. Consider the 80/20 rule of eating. Eat 80% of your food using nutrient dense meals. These are Vegetables, Fruits, and lean meats or plant based sources of protein. Some specific nutrient dense foods are Kale, Spinach, Broccoli, and Seaweed. Some Seafood nutrient dense foods are Salmon, Sardines, and Mackerel. In the animal area are Liver, Eggs, and Shellfish. Plant-based powerhouses include Lentils and black beans, pumpkin seeds, and nuts. For fruits look to Blueberries and other berrries and sweet potatoes. A couple of flavorful additions are garlic and dark chocolate high in cocoa content. Then you can have the 20% from foods you like better or some treats. This balance can keep you sane and satisfied. It's not perfect, but neither are we.

10/30/2025

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