It is just so hard. To lose weight successfully requires constant diligence and a lifelong commitment to changing how you approach diet and exercise. The barbarians constantly await at the gates to storm your castle and pillage your weight loss success.  Every party, birthday, holiday, and special occasion comes with a buffet full of danger. How often have you stood at the table mouth watering while an internal battle rages. It’s completely exahausting and you usually cave.   Continue reading “Saxenda – the new “blockbuster” weight loss drug” →

In my practice of medicine I see so many people who struggle with their diet. They swear to me that they watch what they eat carefully and still can’t lose weight. I saw one patient recently who was so committed to decreasing her calorie intake that she went so far as to eat salad. For her, this was a major sacrifice. In fact, the way many Americans eat, swtiching to salad is a majory lifestyle change.   Continue reading “DIY Your Salad Dressing” →

Part of my intention with this blog is to share with you new information, techniques, or research that I think will help you with your weight loss struggles. So when I recently came across a podcast and book by an author named Gretchen Rubin I was super excited to share some of her insights with you. Continue reading “Loopholes” →

Personally, I have no specific problem with natural supplements.  In fact, more than 50% of prescribed pharmaceutical come directly from natural sources.  It may be that many of the substances you get at the GNC, Vitamin Shoppe, or elsewhere are truly beneficial.  Why isn’t it Vitamin Shop?  Does the store date back to Ye Olde English times?  Anyways, the problem with these substances is that they are not evaluated and monitored by the FDA.   For those of you government haters out there you may want to reconsider your disdain for this specific government agency (I have no comment on the other parts of government).  With respect to medicines, the FDA does three very important things: Continue reading “Your Supplements Aren’t What You Think” →

Thanks to Erika from the blog myrecoverydiary for nominating me for a Liebster Award!

The Liebster award is an award given out to meet new bloggers and identify your favorite ones.

Continue reading “We’ve been nominated for a Liebster Award” →

I have been on a quest recently to change my diet in a way that decreases my carbohydrate intake and increases my protein intake (Check out my posts on low carb diets to see why:  More Evidence for Lower Carbs; Maybe a Calorie Isn’t Just a Calorie; Pro Protein).  One of the ways I have done this is by changing my lunch to include a salad with a good source of lean protein (tuna or chicken).  This endeavor has been successful thanks to my long suffering saintly wife who makes my lunch for me.  Much love to her for that. Continue reading “BBQ Grilled Chicken Salad” →

I am now through week one of the 4×4 fitness challenge and have done pretty well so far, but as designed, the real test (and the real benefit) comes in weeks 2-4 where I will try to improve my time.  Not only am I through week one, but a great deal of the staff at the hospital where I work.  There are tons of nurses, clerks, pharmacists, social workers, and many other have taken the challenge.  Everybody is competeing hard but not against each other.  The only person you compete against with this challenge is yourself.   Continue reading “The 4×4 Fitness Challenge Update” →

The beauty of this recipe comes in the feta cheese.  What I love about feta is that a very small amount adds a lot of flavor without adding a lot of calories or fat.  This recipe is very low in carbs as well.  It’s a protein packed salad with Mediterranean flavors – quinoa, cucumbers, tomatoes, kalamata olives, red onion, extra virgin olive oil, and fresh lemon combined makes a healthy salad with fresh clean ingredients.

Servings: 6 • Size: 1 generous cup • Calories: 145.5 • Fat: 8 g • Carb: 15.5  g • Fiber: 2.5 g • Protein: 4.3 g • Sugar: 0 g

Continue reading “Mediterranean Quinoa Salad” →

I thought I’d use this post to highlight the importance of “good” fats.  Avocado is high in unsaturated fats.  These can be very helpful for a balanced diet if used in moderation.  Fats are calorie dense but they increase satiety.  If you had a choice between a meal and a snack that is carbohydrate dense or protein/fat dense, the latter will make you feel more full and lead to less eating later.   Continue reading “Black Bean, Avocado, Cucumber, and Tomato Salad” →