Buns of Fiber

Trying to cut back on bread is challenging, here is a fun a simple recipe you can try and adapt to suit your needs. Psyllium fiber is a soluble dietary fiber with clinically demonstrated health benefits.

My own favorite recipe. Enjoy! - Dr. Oksana Aron

Use of psyllium in the diet for three weeks or longer often lowers blood cholesterol levels in people with elevated cholesterol, and can lower blood glucose levels in people with type 2 diabetes. Use of psyllium for a month or longer may produce a small reduction in systolic blood pressure.

Fiber is good for you because it is not absorbed, instead helps move food through your digestive system and other health benefits.

Keto Bread Recipe

Versatile low-carb, gluten-free, keto bread featuring psyllium fiber can also be used for BBQ sandwich buns or even for garlic bread.

Ingredients

• 1.25 cups (5 oz) almond flour
• 1/3 cup (1.75 oz) ground psyllium husk powder
• 2 tsp baking powder
• 1 tsp sea salt
• 2 tsp cider vinegar
• 3 egg whites
• 1 cup water
• 2 tsp sesame seeds optional topping

Instructions

Preheat oven 350°F (175°C); also boil the water.

1. Place dry ingredients in a bowl; Add vinegar and egg whites, mix.
2. Add the boiling water, blending with a hand mixer for 30 seconds. Dough should remain thick.
3. Shape dough into 6 rolls. (Tip: Apply a little olive oil to hands first.)
4. Place on a greased baking sheet. Top with optional sesame seeds.
5. Bake on lower rack in the oven for 50–60 minutes; rolls should be a bit firm on bottom.
6. Top and serve as wish.

Recipe Yield: 6 rolls

Prep Time: 15 minutes, Cook time: 1 hour

Nutrition per bun: 165 cal, 12g fat, 2g net carbs

Keywords: Bread, Low-Carb, Wheat-free, Breads, Gluten-Free Low Calorie Diet

4.8 stars based on 366 reviews

Labels: carbohydrates, carbs, diet, healthy foods, recipe

Fast-Food Health Risk: Depression

Oksana Aron, M.D. provides nutritional guidance as part of her successful medical weight loss program.

Don’t let fast food super-size you

Is fast food your weight loss kryptonite? Do you let yourself splurge while on the go, telling yourself, “It‘s just this once,” and that you’ll eat healthier tomorrow to make up for it?

Well that doesn’t work because you’ll just do it again. And again. Before long, you’ve packed on a few extra pounds and you don’t even know why.

Why is fast food bad for you?

Sure, fast food is convenient and cheap, but its unnatural ingredients come with health risks. When consumed regularly, fast food fills you up on fat and empty calories, causes you to gain weight and puts you at risk for obesity. Even worse, you can increase your chance of heart attack, stroke and liver disease.

But that’s not all. New evidence shows that fast food lovers have a higher risk of depression. A Spanish study published in Public Health Nutrition found that people who ate fast food were 51 percent more likely to be depressed.

What’s more, the study authors discovered what’s called a “dose-response relationship,” which means that the more fast food subjects ate the higher their risk of developing depression. And in this case fast food was not limited to just hotdogs, hamburgers, and pizza, but also what the researchers refer to as “commercial baked goods,” meaning foods like doughnuts, croissants, and snack cakes.

The healthy alternative

Think twice before you grab a bite to eat. Instead of dining out, dine at home. Follow a delicious, healthy recipe and learn how to cook for yourself. Knowing what’s in your food and how it’s made will keep you on the road to a healthy weight. People who cook at home are said to live longer too, so it can benefit you in many ways!

Healthy Weight Loss

Get answers to your weight loss and dieting questions today: If you need real guidance from an expert bariatric physician on how to lose weight, book a consultation with Oksana Aron, M.D. You’ll receive clinically proven weight loss treatment that will make you a success story.

Labels: depression, diet, fast food, heart health, manhattan, nyc, obesity, stroke, weight gain, weight loss

You don't have to be a vegan or vegetarian to love this dish. ~ Oksana Aron, M.D.

Satisfying Soy Protein

Tofu is a versatile vegetarian option for those seeking to supplement dietary protein without saturated fats. This baked recipe includes two different marinade types so try each as you wish. You can choose any tofu: firm, extra firm, fresh or frozen/thawed. Preparation time is about 30 minutes plus 30 minutes marination, plus 30 minutes baking time

2 Tasty Tofu Marinades

This low fat, vegetarian dish yields about 2-3 cups.

Choose which marinade you wish to make and follow the cooking directions for the dish.

Ingredients

• 16 ounces block firm, extra firm, tofu, fresh or frozen/thawed

Asian Marinade

• 2 Tbsp reduced sodium soy sauce
• 2 Tbsp rice vinegar (or balsamic or cider)
• 1 Tbsp honey or brown sugar
• 1 Tbsp vegetable or sesame oil

Lime Marinade

• 1/3 cup Reduced sodium soy sauce
• 1/3 cup lime juice
• 1 Tbsp vegetable or sesame oil

Steps

1. Prep
   1. Press water out of the tofu (see below)
   2. Cut tofu into desired shape: Triangles, cubes, slices or sticks.
   3. Mix marinade of your choice into a bowl, and add the tofu shapes.
   4. Marinate tofu for at least 30 minutes.
   5. Prepare a baking sheet with foil for baking.
2. Cook
   1. Preheat oven to 350 degrees F.
   2. Drain the marinated tofu and place onto the baking sheet.
   3. Bake until tofu is firm and lightly browned, about 30 minutes.
   4. Turn pieces once during baking.
   5. Enjoy!

Nutrition facts: 100 calories per 3 oz, 6 g fat (0 saturated/trans)

How to Press Tofu

Pressing tofu removes excess water to make it more firm and helps marinades to absorb more easily. Soft or silken tofu is too fragile to press well, use those for creamy dishes like smoothies and dips. Frozen tofu will have an open texture with larger, visible holes.

To press fresh medium to super-firm tofu, apply gentle, steady pressure.

1. Place tofu between layers of folded paper towels or clean dish towels on a plate.
2. Cover with another flat plate to help distribute the weight.
3. Add enough weight to press out liquid without collapsing the tofu. A large can of food would work.
4. Let the tofu sit for 30 minutes or longer. Replace towels if needed.
5. Cut the tofu into desired pieces and use or freeze. Refrigerate any leftovers within 2 hours.

More Recipes

For more recipes, visit Dr Oksana Aron's weight loss website and weight loss motivation blog.

4 stars based on 136 reviews

Labels: fat free, food, healthy foods, recipe

Learn Healthy Habits

Expert weight loss physician, Oksana Aron, M.D. can guide you to improve your quality of life and improve your health:

“Dr. Aron has changed my life. When I first started seeing her, I was overweight, had terrible eating habits, made awful food choices and was overall unhealthy. Under her guidance, I was able to lose almost 40 lbs, lower my lipid count, lower my blood pressure and finally form long lasting healthy habits. Now I work out regularly and made way better food choices. I feel amazing. My energy level and self confidence have increased tremendously. I really love the website. It is always up to date. I is so easy to make an appointment and the best part is she takes walk ins so I can walk in anytime it is convenient for me. Her staff is kind and friendly. I am always seen within minutes even without an appointment. I couldn’t be happier! Thank you!“

Patient Review by Graziella ⭐⭐⭐⭐⭐

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and learn how her medical weight loss program can work for you.

Improve Your Health

Consult with medical weight loss expert Oksana Aron, M.D. to receive a personalized weight loss program to help you reach your health and wellness goals.

Don’t let your past experiences of trying to lose weight keep you from picking up the phone and calling us. Remember, our purpose in being here is to help you lose weight. We want to do that in a way that contributes to your health, happiness and long-term weight goals. — Oksana Aron, M.D.

Book your consultation now, or learn more at WeightLossNYC.com

Oksana Aron, M.D.

Dr. Aron is a medical physician and medical weight loss expert specialist; For over 2 decades she has helped thousands of New Yorkers lose weight in months, not years.

La Dra. Aron me ha cambiado la vida. Cuando empecé a verla, tenía sobrepeso, malos hábitos alimenticios, tomaba malas decisiones alimentarias y, en general, no estaba sana. Bajo su guía, logré perder casi 18 kilos, reducir mi nivel de lípidos, bajar mi presión arterial y, finalmente, adoptar hábitos saludables duraderos. Ahora hago ejercicio con regularidad y elijo alimentos mucho mejores. Me siento increíble. Mi nivel de energía y mi confianza en mí misma han aumentado muchísimo. Me encanta su sitio web. Siempre está actualizado. Es muy fácil pedir cita y lo mejor es que atiende sin cita previa, así que puedo ir cuando me convenga. Su personal es amable y atento. Siempre me atienden en minutos, incluso sin cita previa. ¡No podría estar más feliz! ¡Gracias!

Labels: diet plan, easy weight loss, health, healthy habits, patient review

Simple Ways to Boost Your Metabolism

Feeling sluggish? Maybe time to give your metabolism a boost. Metabolism isn’t only about burning calories, it’s also how your body uses energy. Here are some easy tips to help you rev up your metabolism and feel more energetic.

Basal metabolic rate is the number of calories your body is using on a minute-by-minute, hour-by-hour basis when at rest, simply to keep going,” — Dr. Adam Collins, University of Surrey

1. Know Your Basal Metabolic Rate (BMR)

   Your Basal Metabolic Rate (BMR) tells you how many calories your body needs at rest. Understanding your BMR helps you know how much to eat for weight management. Dr. Aron offers metabolic testing to provide you with a clinical measure of your resting metabolic rate.

2. Get Moving

   Exercise is key to boosting metabolism. Activities like cardio and strength training help burn calories and keep your metabolism active even after your workout. Being fit has immense benefits to your overall health. Hate fitness? Try this

3. Eat Protein

   Foods high in protein take more energy to digest, increasing your calorie burn. Including lean proteins in your meals can help keep your metabolism healthy. Factoring plant proteins and their fiber benefits make for a mega health boost.

4. Drink Enough Water

   Staying hydrated is crucial. Drinking 2 cups (500 ml) of water can temporarily increase your metabolism by about 30% for a short time. Your body needs and uses water for all its metabolic processes.

5. Get Good Sleep

   Adequate sleep is essential for hormone balance, which helps regulate your metabolism. Lack of sleep can lead to weight gain and cravings.

Using these simple strategies can help you feel more energetic and improve your metabolism.

The most important element of achieving and maintaining successful weight loss is the development and persistence of good nutritional habits. Dr. Aron is keenly aware of the multitudes of diet programs out there that over-promise and under-deliver. The protocols and procedures she follows are based on true medical science, clinically proven methods, accompanied with her medical expertise in diagnosing and treating obesity related health disorders.

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Oksana Aron, M.D.

Dr. Aron is a medical physician and medical weight loss expert specialist: For several decades she has helped thousands of New Yorkers lose tons of weight in months, not years.

Book your consultation now, or learn more at WeightLossNYC.com

Make Your Move

Work with medical weight loss expert Oksana Aron, M.D.: Receive your own personalized weight loss program to help you reach your health and wellness goals.

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and see how her medical weight loss program can work for you.

Labels: easy weight loss, fitness, metabolism, sleep, water

Wegovy Semaglutide Pill | Oksana Aron M.D. Weight Management Physician

“Wegovy is now available in pill form that helps adults with obesity or overweight lose weight when combined with a reduced-calorie diet and increased physical activity. It is the first oral GLP-1 prescription medication approved for weight loss, offering significant weight loss results.” - Oksana Aron, M.D.

Semaglutide weight loss injections have become very popular in recent years, this new breakthrough provides the same medication in pill form, simplifying weight loss patient care. Semaglutide and Tirzepatide are both available in injectable forms, via pharmaceutical brand names Wegovy, Ozempic, Mounjaro and Zepbound joining a growing catalogue of weight loss tools Dr. Oksana Aron works with to assist her patients seeking medical treatment for overweight and obesity.

View Program Results

Accompanied by proper diet and suitable fitness routines, weight loss medications show great results for her patients struggling to lose weight via other methods, and who benefit from her decades of medical weight loss expertise.

Oksana Aron, M.D.

Dr. Aron is a medical physician and medical weight loss expert specialist: For several decades she has helped thousands of New Yorkers lose tons of weight in months, not years.

Make Your Move

Start today with medical weight loss expert Oksana Aron, M.D.: Receive your own personalized weight loss program to help you reach your health and wellness goals.

Visit Dr Aron Medical Weight Loss Center at WeightLossNYC.com and see how her medical weight loss program can work for you.

Book your consultation now, or learn more at WeightLossNYC.com

“Wegovy is now available in pill form that helps adults with obesity or overweight lose weight when combined with a reduced-calorie diet and increased physical activity. It is the first oral GLP-1 prescription medication approved for weight loss, offering significant weight loss results.” - Oksana Aron, M.D.

Labels: fda, mounjaro, ozempic, phentermine, semaglutide, tirzepatide, wegovy, weight loss injections, weight loss medications, zepbound

The Not-So-Sweet Side of Sugar

We all know that sugar isn’t good for our health, waistline or teeth. But what we don’t know about it—including where it’s coming from—can be even more important. Additionally, many contain genetically modified sugars (GMO) and are often unlabelled as such, yielding further obscurity.

Consuming sugary drinks such as sodas and fruit drinks were once thought to be the main source of sugar in our diet, but the latest from the U.S. CDC shows that Americans are getting their sugar mainly from their food, not drinks.

Without knowing this fact, many people may be unwittingly be consuming a lot more sugar than they think and are scratching their heads as to why they can’t lose those last few pounds.

What’s the Health Risk?

Excess sugar can not only lead to weight gain, but you also have other health concerns to worry about. People who drink 1 to 2 cans of soda a day can increase their risk for Type 2 diabetes by 26%. Additionally, daily sugary drinks can also increase your risk of heart attack, death from heart attack and heart disease.

—Oksana Aron,M.D.
Bariatric Physician

How sugar sneaks into your diet & How to prevent it.

Where’s the sugar?

A whopping 70 percent of added sugars in the American diet comes from processed foods such as:

• Breads
• Jellies and Jams
• Cakes
• Ice Cream

Where else is there sugar?

Some Less obvious sources of sugar in popular foods include:

• Tomato Sauces
• Salad Dressings
• Condiments
• Cereals
• Multigrain Crackers

Healthy Tip

When checking the ingredients list on food packaging, make sure that sugar or its other names (such as high-fructose corn syrup HFCS or corn syrup, etc.) isn’t one of the first few ingredients. That way you’ll know that the food isn’t mostly sugar.

Medical Weight Loss Consultation

Lose the weight to reveal a healthier body. Stay motivated and keep the weight off with a healthy weight loss plan. Call 718-491-5525 to schedule your consultation with Oksana Aron, M.D., Bariatric Physician at WeightLossNYC™.

Labels: appetite, diabetes, diet tips, food, new york, obesity, sugar

Semaglutide for weight loss

The active ingredient of Wegovy is semaglutide, which reduces appetite by mimicking the action of a natural hormone called “glucagon-like peptide-1” or GLP-1, an appetite hormone made primarily in your digestive tract that targets areas of the brain to regulate appetite after eating. Its action reduces appetite and induces insulin.

Studies showed with continued use, about 77% of patients had lost weight and keep it off for over two years. On average, patients lost about 15% of their weight after 2 years time.

Wegovy affects the GLP-1 receptor in the brain that regulates appetite, and slows how quickly the stomach empties, which makes you feel fuller for longer. It also enhances the production of insulin.

You can lose weight because you will typically eat less and feel fuller when you do eat. This and similar treatments are available for long-term use if effective for you, but must use it in addition to a healthy diet and exercise to help promote weight loss.

Studies showed with continued use, about 77% of patients had lost weight and keep it off for over two years. On average, patients lost about 15% of their weight after 2 years time.

Discuss with Dr. Oksana Aron

This is not all you need to know about Wegovy (semaglutide) for safe and effective use and does not replace Dr Aron’s medical weight loss guidance. She will review your available options with you and provide personalized structured program to guide your way

Dr. Aron is a medical physician and medical weight loss expert specialist: For several decades she has helped thousands of New Yorkers lose tons of weight in months, not years.

Book appointment now

Start with medical expert weight loss physician Oksana Aron, M.D.

Contact us via WeightLossNYC™ or book now to start today.

Click image for all available FDA-approved weight loss medications:

Labels: weight loss medications, weight loss program

Defining Food Quality

Whole foods vs Processed foods vs Ultraprocessed foods

Not all foods treat your body the same. Researchers continue to explore a range of diets like Mediterrean, Dash, Mind, and others, to provide guidance for healthy eating. One characteristic shared by all is the degree of processing used in foods. So much so, an international guideline NOVA (sometimes written as Nova) is not an acronym, but the name of a widely used food classification system developed by researchers in Brazil. It categorizes foods into four groups based on the extent and purpose of their industrial processing.

NOVA Food Groups

Focus on the big picture. Cover at least half your plate with fruits and vegetables. Fill the rest with healthy unprocessed foods like beans, whole grains, nuts, low-fat dairy, fish, and poultry.

• Unprocessed or Minimally Processed Foods

  These are natural foods altered only by basic processes like cleaning, packaging, drying, freezing, or pasteurization to preserve them and make them safe or suitable for storage.

  Examples: Fresh, frozen, or dried fruits and vegetables, milk, eggs, meat, dried beans, plain yogurt, pasta, and rice.

• Processed Culinary Ingredients

  Substances derived from Group 1 foods or from nature by processes like pressing, refining, or milling. They are generally not meant to be consumed alone, but used to prepare Group 1 foods.

  Examples: Oils, butter, sugar, salt, and maple syrup.

• Processed Foods

  Relatively simple food products made by adding Group 2 ingredients (salt, sugar, oil, etc.) to Group 1 foods. They are preserved using methods like canning or bottling.

  Examples: Canned vegetables in brine, cheeses, traditional breads, and fruits preserved in syrup.

• Ultra-Processed Food and Drink Products (UPFs)

  These are complex industrial formulations made mostly or entirely from substances extracted from foods (like fats, starches, or proteins) or derived from food constituents. They often contain many additives (flavors, colors, emulsifiers, etc.) and are made to be highly palatable, convenient, and profitable.

  Examples: Soft drinks, packaged snacks, commercially produced cookies and cakes, chicken nuggets, frozen pizzas, and most breakfast cereals.

The NOVA classification system is an important tool in public health and nutrition research, particularly for studying the effects of ultra-processed foods (UPFs) on diet quality and chronic diseases.

Weight Loss Diet

For personalized dietary guidance for weight loss, consult with Oksana Aron, M.D., medical weight loss expert physician in New York. Dr. Oksana Aron will prepare an effective weight loss plan that works for you.

Contact us via WeightLossNYC™ or book now to start today.

Oksana Aron, M.D.

Dr. Aron is a medical physician and medical weight loss expert specialist: For several decades she has helped thousands of New Yorkers lose tons of weight in months, not years.

Labels: diet tips, fast food, healthy foods, lose weight, organic food

Metabolism isn't magic

Your body's metabolism isn't magic, it's just simple math: How fast your body can process food energy (calories), and how that works out for you in trying to lose weight.

Did you ever wonder where fat goes when you lose it? How do you lose it? It's no mystery, medical science knows, and here is how.

Metabolism and Weight Loss

Learn about metabolism in just a minute in this easy to follow video by Oksana Aron, M.D., then visit her medical weight loss practice at WeightLossNYC.com to find out more.

Medical Weight Loss programs

Get the facts on the best available weight loss treatment plan now. Dr. Oksana Aron can personalize an effective weight loss plan that works for you. Schedule your consultation with Dr. Aron in our Brooklyn office today.

Take care of your health and the weight loss will follow. Contact WeightLossNYC™ or book now to start today.

Oksana Aron, M.D.

Dr. Aron is a medical physician and medical weight loss expert specialist: For several decades she has helped thousands of New Yorkers lose tons of weight in months, not years.

Labels: diet, lose weight, lose weight fast, metabolism, nyc, obesity