Every year, it’s the same. You make up a list of resolutions that you don’t end up fulfilling, and the number on the scale continues to go higher.
Don’t let it be another year like this.
Make yourself the New Year’s resolution of making an appointment with Dr. Aron at WeightLossNYC to start the new year off right. This is the year you make a real change, so don’t delay and call 718-491-5525 today!
New Year, New Start
Look ahead and make a smart step to work with a weight loss professional. Dr Oksana Aron has decades of experience helping patients lose weight where other methods have failed them.
Some fad diets are low-carb or involve cutting out carbs entirely. That’s not exactly healthy, though, according to doctors. In fact, our diet must contain some carbs in order to get enough nutrients daily.
Carbohydrates are necessary for your body to obtain quick energy, while healthy fats and proteins are more of a long-term fuel source. Carbs are typically about 50 to 60 percent of your daily diet to get enough calories, nutrients and energy to your body, though with medical weight loss programs this value may vary.
Simple? or Complex?
Your carb intake should include healthy complex carbs, which take longer for your body to break down compared to simple carbs. Also, complex carbs give your body a nice, steady flow of energy. Simple carbs, on the other hand, cause you to experience energy peaks and crashes.
Whole Foods, Whole Fiber
Popular examples of carb sources include:
whole-grain or lentil/chickpea pasta
barley, bulgur, buckwheat, quinoa, oats
brown rice, faro
whole fruits and berries
beans, lentils, legumes
Read the Labels
Remember to read food labels to verify whole grain versions of these items, or better yet, preparing fresh whole grains and produce at home.
So, eat your healthy carbs--incorporating them into your healthy meals along with good proteins to reduce insulin spikes and hunger crashes--for a well-rounded diet. Be sure not to load up on too many carbs, though, which will cause you to gain weight. As with everything else, balance is the key here.
With reduced caloric intake, it is essential that nutrition improves to account for the reduction in food quantity.
Digestive enzymes break down ingested food into usable proteins, fats and carbohydrates to provide nutrition and healthy metabolic processes. With aging or illness, digestive processes may also decline, leading to nutritional deficiencies and inflammatory conditions.
Digestive enzymes are classified based on their target substrates:
Lipases split fatty acids into fats and oils.
Proteases and peptidases split proteins into small peptides and amino acids.
Amylases split carbohydrates such as starch and sugars into simple sugars such as glucose.
Nucleases split nucleic acids into nucleotides.
A special formulation of 8 natural digestive enzymes which helps to supplement these important enzymes that play a vital role in digestive health:
Natural sources of Digestive Enzymes
Several natural sources of digestive enzymes are beneficial to our health.
These natural sources of digestive enzymes aid in the efficient digestion process and may also provide other health benefits due to their fiber content and micronutrient value.
Fruits and vegetables such as papaya and pineapple contain proteolytic enzymes that help break down proteins into smaller compounds for easier digestion.
Fermented foods contain lactase which is an enzyme that helps digest lactose, such as yogurt, sauerkraut, and kimchi.
Honey is a popular source of amylase — an enzyme that breaks starch down into simple sugars.
Different types of Digestive Enzymes
Knowing what types of enzymes are available can be a helpful tool when looking into how to break down the best food you consume.
Amylase helps break down carbohydrates, and are released from the pancreas and small intestine, aiding in the digestion of starches, such as bread, cereals, and pasta.
Betaine helps break down fats and is found in foods like beef, eggs, and dairy products and assists in proper digestion these types of foods.
Bromelain, found in pineapple, helps break down complex proteins allowing us to benefit from their component nutrients.
Diastase, also produced by the pancreas, helps break down complex carbohydrates, and helps us absorb and properly utilize these types of carbs.
Papain is a digestive enzyme derived from the papaya plant that helps break down proteins. Papain helps us to digest meats, poultry, and fish easily.
Pancreatin is another digestive enzyme that helps break down proteins, carbohydrates, and fats. Pancreatin is produced by the pancreas, aiding our bodies in breaking down these essential nutrients.
Pepsin is one of the main digestive enzymes which helps digest the proteins in food. Pepsin breaks down proteins into smaller parts to enable absorption into the body.
Additional Digestive Enzymes
Cellulase is essential for breaking down cellulose fiber found in many plant-based foods and extracting nutrients.
Lactase breaks down the milk sugar lactose. Some people have trouble digesting dairy products and lactase supplementation can help reduce symptoms.
Proteases also break down proteins to be used as essential building blocks for many processes in the body.
Lipase targets fats, helping us both extract necessary energy from them and break them down into forms we can use more effectively.
Food awareness is important for all of us. Whether or not you are trying to lose weight, you still need to be concious of the calories you consume and quality of the nutritional content.
Nowadays, with food labels as available as they are, they don't always capture the complete picture of the quality of your food, most notably the source and processing of the ingredients, as well as informed knowlege of the additives and non-food ingredients therein.
Your best diet plan starts with choosing real foods with minimal processing, and solid nutritional value. Ideally, if you like to cook, you are able to steer yourself to healthier recipes and freshest ingredients. If cooking is not an option for you, you can still work within your plan and fill in as many healthy options as able, such as a fresh salad bar instead of packaged foods, etc.
Keeping a food diary can be a powerful insight tool, as well as a habit tracker, for what, when and how you are eating. Choose a method that works best for you:
Paper Journal This may be the easiest way, as you can just jot down what you are eating and other observations, and go back to fill in any details when you have more time.
Online (free) The USDA provides a national database that is most often the source for many other websites, tools and apps. You can access their database to get current food facts, via their MyPlate app.
Other apps Many third party food trackers are available if you are more inclined to do your research for which one suits your personal style and needs. Some are visual, some more technical, some incorporate fitness tracking and more. Ideally what will work best is what is easiest for you to maintain on the go, and not be bogged down trying to keep up with a fussy app. Popular apps include Lose it and My Fitness Pal and many more popping up every year.
Thick and Thin
Most importantly now is what to log in your journal (or app). Hopefully, as Dr. Aron advises, you are eating at a mealtime in a relaxed setting, eating mindfully not rushing thoughtlessly at your desk or tv. You can facilitate this in your log:
Why am I eating
How hungry I am
Where I am eating
How I am feeling
and of course, What am I eating
Include portion sizes and calories as minimal facts, with fat and other elements as you wish to track. Consider any condiments, and snacks and more — be honest with yourself, this is a guide for you only.
Tomatoes are a very popular fruit, or vegetable… No matter how you slice it they are a very versatile and nutritious ingredient that can be enjoyed raw or cooked in so many ways including juice and sauces, grilled, and in salads. Also the variety of tomatoes from heath beefsteak to pop sized cherry bites give all the more encouragement to include them in your diet.
Some fun facts
One cup of tomatoes can provide:
8 percent of your recommended daily fiber intake
15 percent of your daily B6
12 percent of your iron
Sorry oranges! One tomato can provide 28 percent of your vitamin C for the day
Cooking tomatoes can provide the highest levels of lycopene, a nutrient known for many essential health benefits
Hydration too: fresh tomato juice can provide antioxidant benefits, just caution on high sodium store bought brands. Eating raw tomatoes also can fill you up due to the high water content.
Adding cooked lentils to your tomato sauce can provide much needed protein (about 9 grams per half cup lentils) as well as iron. This also aids in making a heartier, more filling sauce without the negatives of other means.
Lightly cooked kale adds a big nutritional boost to any dish. Including into your tomato sauce a few minutes before serving can rock your vitamins A, C, And selenium, plus dozens more antioxidant flavonoids
Nationwide statistics show Americans dining out for almost 1/3 of their meals, with almost 1/2 of their food budget spent at these establishments.
Given our tendency to dine out, it is worthwhile to consider ways you can manage and maintain your weight loss dieting program on the go. Some simple guidelines follow, as well as some links to some of our more popular posts past:
Avoid unlimited buffets and junk food franchises. Salad bars are good if you choose the healthy staple items not the dangerous ones.
Cater to places with extended menus to help you find healthy choices you will like. Favor seafood and salad places for healthier fare. Soups can be good, but know what you are choosing. Ask.
Best to plan ahead to dine out instead of splurging on surprise outings. Consider reviewing online menu before going so you will know what you will have.
Focus on eating for nutrition, not as a social activity. Make reservations to manage your cravings and limit the temptations to drink and snack while waiting. You can even have some small healthy crudite before leaving home to settle your stomach.
Stay away from large portions and fried food places. Know what is reasonable for you to eat and enjoy with your diet.
Consider sharing entrees with friends to manage your portions. Don’s be shy about tossing aside bread and extra carbs. Send away any extra munchies the waiter puts on your table. Only eat what you intend to eat.
As always, start to drink water as soon as you arrive and while waiting for meal.
Ask your server about options — extra salad instead of a heavier side dish. Bring your own dressing if you want to be sure of low calories. Add veggies to your entree to fill you up and slow you down.
Power Tips — Know your Menu Vocabulary
Bad: Buttery, Breaded, Buttered, Fried, Pan-Fried, Creamed, Scalloped, Au Gratin.
Avoid: Cream sauces, made with milk, mayonnaise, cheese or oil.
Look for tomato based sauces instead. Order all sauces on the side and use sparingly.
Follow Your Diet Plan
As always, follow the diet guidelines presented to you by Dr. Aron. She will have told you your calorie limits and suggested foods for you to enjoy and avoid. Fill up on water, salad and vegetables first. Focus on your friends more than the food. Slow down and pace yourself so you can enjoy your meal and not be left hungry and crave more. Your body also needs time to recognize the food in your system to trigger satisfaction. It is also more than OK to leave the table a little hungry. You never need to stuff yourself, be gentle to your body.
Looking for More Motivation to Lose Weight?
Align with Dr. Aron at WeightLossNYC™ and start losing weight today. Call 718-491-5525 or visit WeightLossNYC.com
Sources:  USDA, National Restaurant Association. Adapted from Sparkpeople
“Who are the heroes in your world -- the people who've got your back no matter what?”— Oksana Aron, M.D.
Perhaps the hardest part of staying on your weight loss program is having everyone around you be on your team.
One patient recently intimated, overtime staff hours were plenished with a tray of junk food to boost morale and sagging energy levels -- the exact opposite of what she needed to keep strong in her weight loss resolve.
Getting your friends and family behind you is one thing, getting the rest of the world on your side is another.
Let coworkers know your intentions: "Don't give me that donut. Don't even ask me…"
Bring your own life saver to office functions -- pack a safety healthy snack to keep you away from temptation at office party trays.
Don't go anywhere you don't need to be. After hours pub time is great social fun, but even one drink is gonna bust your diet ego. If you can't keep it to water and lemon, say, then suggest other plans or make sure you'll be with people who won't press you to consume disaster calories.
Most people have heard of the term “high protein” diet, but what
does it mean and how can it work for you? The goal of a high protein diet is to make sure the majority of calories that you’re eating come from protein packed foods vs. other foods in your daily diet. One of the main benefits of this type of diet is that it often means fewer carbohydrates, which even an amateur dieter will tell you is a big positive for losing those pounds.
So what’s with all the fuss over lowering the carbs in your diet? Well did you know that when carbohydrates are restricted that your body begins burning your own fat for fuel. Simply changing to high protein foods can help to not only curb your appetite a great deal, but it also transforms your body into your own personal fat burning machine.
Now that you’ve heard a few of the great benefits of eating high protein foods this summer, isn’t it time to start putting them into your daily diet? Here are some suggestions of protein packed foods:
Soy Products (tofu)
One to One
Dr. Aron’s ideal ratio is one to one calories of proteins to carbs. A more balanced diet is essential for proper nutrition, as opposed to some dieting extremes that attempt to avoid all carbs and overload on meats.
How do zero-calorie or negative-calorie foods add up?
Dieters may try to lose weight by eating low-calorie foods they think will burn up more energy digesting them than the foods contain themselves and call them negative-calorie. They may even give themselves "permission" to eat other unhealthy foods because of these so-called negative calories, but is there such a thing?
No, actually. There is no such thing as a negative calorie food. There are some foods that may burn up some calories while you eat them, but doctors say it's not going to make much difference in terms of losing weight.
Foods that are often called negative-calorie foods may include celery, grapefruit, lemon, asparagus, apples and lemons. Although they aren't going to put you in a negative calorie balance, they still are healthy foods you should be incorporating in your daily diet -- just don't expect the food to do the work for you.
What healthy foods are worth to you
Vegetables and fruits are an important part of a healthy balanced diet and can help you ultimately lose weight if you consume the proper amount of calories in each meal, every day. They're packed with nutrients and fiber, all of which will keep you energized, satisfied -- and best of all -- help prevent you from eating unhealthy foods.
Get a customized diet plan that guarantees healthy weight loss. Call WeightLossNYC today at 718-491-5525 for your initial consultation.
Mariah Carey looks amazing just a matter of months after having twins. Her fit figure just may have you wondering, How did she do it? Was it safe? What can I do to drop the weight that fast after having a baby?
Whether you just had a baby or just have some extra pounds to shed, you don’t need a celebrity trainer or a crash diet to get the same results. Work with Dr. Aron and you can safely and effectively lose and keep the weight off with her medical weight loss program.
Did you know that a diet lower in calories could lengthen your life? That's what findings in a recent scientific study published in Molecular Cell say, which could completely change the way you look at what you eat daily.
"We are able to show that caloric restriction slows down aging by preventing an enzyme, peroxiredoxin, from being inactivated. This enzyme is also extremely important in counteracting damage to our genetic material," says Mikael Molin of the Department of Cell and Molecular Biology.
By gradually reducing the intake of sugar and proteins, without reducing vitamins and minerals, researchers have previously shown that monkeys can live several years longer than expected.
Other benefits from consuming fewer calories include slowing down the aging process as well as diseases such as cancer and type 2 diabetes. The earlier you reduce your caloric intake the greater the effect, researchers say.
Making such changes to your diet as reducing total calories should be done with the advice of a knowledgeable medical weight loss doctor, and Dr. Aron can help.
Caring for a new baby is all consuming, and losing weight is probably the last thing on your mind right now. Enjoy those first few months to bond with your baby, but don’t neglect yourself—or your weight loss goals—during that time either.
Now is the time
“It’s very critical that you do get the weight off, because if you don’t it has been associated with overweight and obesity 15 to 20 years later in life,” says Debra Krummel, PhD, RD, endowed professor in the University of Cincinnati Department of Nutrition.
Lose pregnancy weight the safe way
If you want to reach a healthy post-pregnancy weight, it’s vital to do so in a healthy manner with the assistance of a medical weight loss doctor. That way you can make gradual progress by following a diet plan that’s monitored by your physician. You not only reach your target weight, you’ll also have plenty of energy stored up to take care of your child.
The Power of Mom
These lose pregnancy pounds fast tips can help get you started.
Eat a healthy, well-balanced diet
Breastfeed if you are able to, which can help you lose weight faster
Drink plenty of water to stay hydrated and speed your metabolism
Exercise as soon as you are physically able to (with your doctor’s OK). Even light exercise a few days a week makes a difference.
Get enough rest when you can. One study shows that new moms who sleep five hours or less a night were more likely to hold onto their extra pregnancy weight than women who slept seven hours.
Call WeightLossNYC™ today, 718-491-5525
Contact us once you are no longer nursing. We can help you quickly lose the excess weight gain from your pregnancy. Enjoy your new baby!
Time and again we find people talking and wanting to lose weight, yet most of the slimming occurs in their actions. You do not need to struggle. There is no need to punish yourself. Just take the time to make the call and start your weight loss regimen with Dr Oksana Aron today.