Weight Loss Journey: Personal Accountability and Responsibility

AHA Publisher — Wed, 09 Mar 2022 09:37:18 +0000

LifeBridge Health via Newswise – Weight loss may feel intimidating at times, but it can also be an empowering assertion of self-worth and control – your future is in your own hands and no one else’s. It’s a deeply personal journey towards a healthier self. No two people are the same, and the most important contributor is you. This is why a strong sense of personal accountability and responsibility is crucial to achieving your goals. Of course, it’s vital to assemble a team: seek the support of friends and family, and work with your doctor to determine the best path for your health, but only you can make it happen. Your healthy future will be built on a foundation of accountability. While this may feel overwhelming, there are several simple steps you can take to prepare for long-term success. Set Goals When you set achievable goals, your weight loss journey is divided into a series of milestones and opportunities for success. By achieving a string of smaller goals, you can build up the momentum and confidence to propel yourself into your healthy future. And if you happen to stray from the path, your goals can serve as a road map to get you back on track. Talk with your doctor to determine what the best goals are for you based on your unique circumstances. Keep an Online Journal Keeping a journal of your eating habits is a way to deepen your understanding of and connection to yourself. Healthy weight loss requires a sense of honesty about your own habits, tendencies and tastes. Your journal will help you keep track of what works, what doesn’t and how these dietary choices make you feel, all of which are crucial factors in the formation of not only healthier inclinations, but a healthier lifestyle overall. Don’t forget to include protein checklists to make sure you’re getting the most out of your food choices. By comparing your journal to the guidelines and resources provided by your doctor or nutritionist, you’ll be empowered to keep yourself on track and to take control of your own habits. After all, this is your weight loss journey and no one else’s. Get Support Your weight loss journey is your own, but that doesn’t mean you don’t need support. On the contrary, ensuring that you have ample support is a way of setting yourself up for success, and is therefore a critical aspect of your personal accountability. Our community of physicians, dietitians, psychologists, exercise specialists, and fellow bariatric patients is available to uplift, inform, and inspire you as you navigate the challenges of weight loss. And, by participating in the community, you can pay it forward by offering your insights and experiences to those faced with similar challenges. Learn more about LifeBridge Health’s bariatric support groups. Weigh Your Choices Weighing your food for portion control is best, but if you don’t have a scale, try comparing your portions to your own hands or everyday objects to make sure your serving sizes are correct. For example, a 3-ounce serving of meat should have the approximate dimensions of a deck of playing cards. Find additional examples below for a quick and easy way to help keep your portions correct. • 3 ounces of fish should be about the size of a checkbook • 1 serving of cooked grains should be about the size of a lightbulb or closed fist •1 ounce of cheese should be about the size of three dice, a domino or your thumb Check Your Progress Weighing yourself on a consistent basis is an important personal responsibility in achieving your goals. Remember, weighing yourself isn’t about anyone else, so don’t feel pressure to compare the number on your scale to that of others. Weighing yourself can help you: • Track your progress • Establish recorded history of your weight loss •Learn more about how you can most effectively achieve your weight loss goals. Try weighing yourself once a week, always at the same time of day, and preferably before breakfast. Record these weigh-ins in a spreadsheet or journal so that you and your doctor can review to learn more about your weight loss patterns. Stay on Target Whether you’ve had weight loss surgery, are a weight loss surgery candidate, or are simply seeking treatment to improve your dietary health, follow-up appointments are essential to achieving your goals. These appointments are an opportunity to assess your progress and adjust your plan if necessary, helping to keep you on track and well-equipped for a successful weight loss journey. To read the original article click here.

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3 Delectable Fall Inspired Keto Zone Recipes

AHA Publisher — Tue, 01 Dec 2020 08:00:22 +0000

Dr. Don Colbert – With autumn turning to winter, and the Holidays soon approaching, you’re likely in the mood for delicious, warm, and comforting foods. While it’s imperative to watch out for sugar and harmful carbohydrates, there are many amazing keto recipes and options available. Here are 3 of our favorites for November. Prepare to be blown away by these delicious flavors. You won’t believe they are low-carb and nourishing! 3 DELECTABLE KETO ZONE RECIPES 1. KETO ZONE PUMPKIN SPICE FAT BOMBS Ingredients 4 ounces full-fat cream cheese, softened 4 ounces organic butter, softened 1/4 cup low-carb powdered sweetener (such as Swerve) 1/2 cup canned organic pumpkin puree 4 tablespoons unflavored Keto Zone MCT Oil Powder 1/2 teaspoon vanilla extract 3/4 teaspoon cinnamon 1/2 teaspoon nutmeg 1/4 teaspoon ginger pinch each allspice, cloves, and salt 1/2 cup pecans Instructions Grease or place paper liners in a mini muffin tin. Alternatively, use a silicone mold and set it on the counter. Whisk the softened cream cheese and butter in a medium mixing bowl until thoroughly combined. Next, add the sweetener, pumpkin puree, MCT oil powder, vanilla, salt, and spices to the mixture. Stir well. Divide mixture into a mini muffin tin or silicone molds. Place a half pecan on top of each fat bomb. Freeze 2-3 hours, or until firm. Wrap well and store in a refrigerator or freezer. Enjoy! Nutrition info: 141 calories, 14 grams fat, 2 grams net carbohydrates (3 grams carbohydrates, 1 gram fiber), 2 grams protein 2. KETO ZONE CREAMY CAULIFLOWER SOUP Ingredients 3 tablespoons extra-virgin olive oil 1 medium yellow onion, chopped 1 clove garlic, minced 1 large head cauliflower, cut into small florets (about 8 cups) 6 cups chicken or vegetable stock 2 tablespoons Keto Zone Unflavored Hydrolyzed Collagen Powder 7 sprigs fresh thyme 1 bay leaf Sea salt Freshly ground black pepper 1/4 cup heavy cream Instructions Heat 2 tablespoons olive oil over medium in a large pot. Add chopped onions and cook until tender, about 6 minutes. Add minced garlic, stirring constantly for 1 minute. Add cauliflower, stock, collagen, 3 sprigs thyme, and the bay leaf. Bring to a simmer. Continue to cook until cauliflower is very tender, 15 to 20 minutes. Once cauliflower is tender, remove thyme and bay leaf (discard). Blend soup with an immersion blender or transfer to a blender or food processor to puree until smooth. Pour back into the pot, if needed, and stir in cream. Reheat if necessary. Serve in soup bowls and garnish with 1 sprig each of thyme and a drizzle of remaining olive oil. Nutrition info: 185 calories, 16 grams fat, 5 net grams carbohydrates (8 grams carbohydrates, 3 grams fiber), 5 grams protein 3. KETO ZONE HERBED CORNISH HENS Ingredients 4 Cornish game hens Sea Salt Freshly ground black pepper 1 lemon, quartered 4 sprigs of fresh rosemary 1 tablespoon Italian Herbs 4 tablespoons organic butter, softened 16 cloves garlic Instructions Preheat an oven to 450 degrees F. Rub each game hen with chickens with 1 tablespoon of butter. Lightly season each hen with salt, pepper, and herb mixture. Place 1 lemon wedge, 4 garlic cloves, and 1 sprig of rosemary in the cavity of each hen. Arrange hens in a large, heavy roasting pan or a foil/silicone lined baking sheet. Roast hens in a preheated oven for 25 minutes. Then, reduce heat to 350 degrees F and continue to roast another 25 minutes, or until hens are golden brown and juices run clear (internal temperature should be 170 degrees). Remove hens from the oven. Tent with aluminum foil and allow it to rest for at least 10 minutes before carving. Serves 4.* Nutrition info: 423 calories, 20 grams fat, 5 net grams carbohydrates (5 grams carbohydrates, 0 grams fiber), 52 grams protein. *Alternatively, serve ½ Cornish hen per serving, and drizzle with 2 tablespoons olive oil per serving to decrease protein to 26 grams and increase fat to 48 grams. KETO ZONE RECIPES CAN EMPOWER YOU THROUGH THE HOLIDAYS! You don’t have to give up on your weight, health, and wellness goals just because it’s the Holiday Season. Sure, there’s more temptation and goodies. But, you can feel empowered and in control with Keto Zone recipes. USE THESE 3 EASY TIPS TO STAY ON TRACK: Only eat as though it’s a Holiday, on the Holidays! Instead of eating like it’s a party for 6 weeks, eat your normal, healthy Keto Zone diet each day, and thoroughly enjoy the Holidays themselves. Look for Keto Zone recipes with stated nutrition information. This makes it easy to enjoy delicious recipes without ever missing old unhealthy favorites. Think of health as a gift you’re giving yourself. It’s not a burden or compromise to stay healthy through these months. Your health is one of the most important gifts you can ever give yourself. Take joy in it! BOTTOM LINE You can stay on track and enjoy delicious recipes through November. Try these favorites. They are easy, delicious, and in the Keto Zone! To read the original article click here. For more articles from Dr. Colbert click here.

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Weight Loss Journey: Personal Accountability and Responsibility

3 Delectable Fall Inspired Keto Zone Recipes