Thursday, March 16, 2017

Evening Eating and Dining Out: 10 Quick Tips to Stay in Control

Evening time can be a challenge for calorie control!  When eating at home, we sometimes find ourselves munching endlessly after dinner.  Is there a way to control this?  The answer is yes - and tips are below.  Eating out can also be a challenge - it can be an enjoyable, yet “dangerous” experience!  How can we enjoy ourselves, have fun with friends in a relaxed setting, savor delicious food, but also avoid sabotaging our healthy routine?  Can we eat out, without regret?  The answer  again is yes, especially if we plan ahead a bit, using a few key strategies.  Here are ten quick tips to stay in control.  

  1. Do not “starve yourself” to save calories for dinner - it will backfire. Bring protein snacks with you to work if going out to eat right after work, and consider eating them in the late afternoon on eat-at-home nights.

  1. Before eating dinner or heading out to a restaurant, drink 8-16 ounces of water, and consider taking a fiber supplement containing soluble fiber. Fiber creates fullness even before you eat, via the “Volumetrics Effect” - the soluble fiber acts like a sponge, holding water in your stomach, stretching the greater curvature of the stomach, and turning down the “hunger hormone” called ghrelin.  Fiber also “delays gastric emptying” (keeps food in your stomach longer), so you will feel full for a longer time after your meal, as well - this can help with after-dinner desert cravings. The fullness signal takes 20-45 minutes to start. These strategies will give time and enhance fullness signaling. Fiber also helps lower the glycemic index of your subsequent meal, which means that your blood sugar will rise more gradually, instead of "spiking and crashing", helping control your appetite and blood glucose levels. (For more on fiber see: and

  1. Once at the dinner table, drink 8 more ounces of water before eating anything else.
  2. Do not start with bread, butter, or alcohol. Instead have an appetizer with protein and fiber.  (Ideas: shrimp cocktail, salad, chicken satay.) If you really crave bread and butter, have it WITH your main meal, not before.
  3. Consider having broth-based soup before the meal (not heavy cream soup).  Research suggests soup may help you eat less during the meal. Be cautious if you are salt/sodium-sensitive.  Some sodium-free or low-sodium brands are Pacific Organic, Trader Joes, and Imagine Organic.
  4. If you plan to drink alcohol, eat your protein and fiber first, and sip your alcohol during your meal. Choose your drink carefully, so you do not ruin a full day of calorie control.

The above steps will help PORTION CONTROL during your meal.

  1. When eating out, if you get a chance, check out the menu ahead of time, so you can make informed decisions, and stay in your healthy calorie range. Choose a lean protein, such as skinless chicken breast or seafood,  that is grilled, baked, broiled, or blackened. Have the protein on a salad, or with double steamed vegetables on the side. A salad could include greens, fat-free feta/mozzarella cheese, 1-2 tsp. Olive oil and vinegar, and chicken.  Consider ordering a healthy appetizer as a meal, for better portion sizes (most restaurant meals have more than 1000 calories...ridiculous!)
  2. When eating at home,  keep dinner simple. Minimize your stress and “decision fatigue” with pre-planning: choose a healthy recipe ahead of time, and stock up your freezer and pantry. Select recipes that are easy go-to choices, simple to prepare,  satisfying and leave decision making out.  We have links to healthy options if you'd like - just ask! (Read more about "decision fatigue" here: )
  3. When eating out, consider sharing a meal with your partner (or bring half home), and sharing dessert, as well! When eating at home, serve your portion, then save the rest for lunch tomorrow!
  4. Dessert or night snack- use our "remove and replace" strategy, swapping healthier options in, and less healthy out. Some choices for night desserts that are sweet tasting with protein to help fullness: a frozen VHP shake, protein pudding, Enlightened bar, Yasso Bar, berries with whipped topping, or a protein hot chocolate with whipped topping.

Enjoy - don’t forget this!  Food should be fun. Our goal is not perfection, but to be “good enough”!
We are here to help! For more ideas, and customized lifestyle plans, call us any time: (603) 379-6500. Read more about our program at

Tuesday, February 28, 2017

Setting Up Your Environment for Success

By Amy Buzzell, M.S. in Clinical Nutrition, B.S. in Nutrition Science

Now that the hustle and bustle of the holidays, along with baking foods such as appetizers, meals, and desserts for holiday parties is coming to an end, this is a great time to start off the new year with a kitchen detox! Here are some steps to conquer your kitchen and detox from all the high carb/high sat fat, “addictive foods”, to start the year off right!

1. Clear out your refrigerator, and clean out your pantry!
Clear out all of the white stuff- including breads, baked goods, desserts, mashed potatoes, cookies, candies, and sugary drinks.

2. Stock your kitchen with fruits and vegetables
If you are craving carbs of any kind (breads, cookies, desserts, etc), replace it with fruit. The vitamins, minerals, and healthy fiber in fruit can help to fill you up longer.

3. Stock up on low-fat and fat-free dairy foods
Non-fat greek yogurt, low-fat cheese, and low-fat cottage cheese are some healthy dairy foods that provide an optimal protein to carbohydrate ratio. Mix in some fruit, such as berries, pineapple, or black cherries, or add scallions to your cottage cheese, or mix a powdered ranch dressing packet (low-sodium) into plain greek yogurt for a veggie dip that is high protein and low calorie.

4. Create a motivational board
This would be a collection of pictures, phrases, and anything else that motivates you. All of the pictures should be things that motivate you or you wish to have as your best self. Collect your pictures and paste them onto a piece of paper or cardboard that you can hang somewhere that you will see often.

5. Support System
Talk with the people closest to you to let them know what your goals are. This will allow them to better help you through your journey and give you what you need during this time.

6. Food out of sight out of mind
Keep snack foods for family members in a special cabinet or have them bring them to their bedrooms or keep it in a place where you can not see it.
If you are buying childrens snacks, buy foods that you do not like, and they wont bother you being in the house.

7. Boredom activities to replace eating
Have a plan in place for when you are bored. Read a book, call a friend, go for a walk, drink a large glass of water, leave the kitchen, or knit. Having a plan in place so that you dont start thinking about food and boredom eating.

If you'd like personalized assistance setting up your healthy lifestyle, we'd love to help!  Call us any time at Physicians Healthy Weight Center, 603-379-6500, or visit our website at

Friday, February 10, 2017

New Protein Smoothie Recipes Sneak Peak!

We are about to roll out our new Healthy Weight at Home Natural Fast Track - we are so excited! Here is a sneak peak at some of our healthy and delicious smoothie recipes! Stay tuned for more! All will be available at our sister website:

Healthy Weight Smoothie Base Mix Recipes

Orange Cream Power Shake
1  packet Healthy Weight Smoothie Base Mix  
1 clementine
1 cup skim milk
1 tsp healthy oil (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)
-Mix all in blender until smooth.
Nutrition per serving:  Calories: 270,  Protein: 28.5 g, Carbs: 23, fiber: 3.5, fat: 6.1
Chocolate Peanut Butter Power Shake (with  Banana Strawberry Boost!)
1  packet Healthy Weight Smoothie Base Mix
1 tsp smooth peanut butter
2 Tbs low fat powdered peanut butter such as PB2 or Organic Just Great Stuff by Betty Lou
1 tsp cocoa powder
½ medium banana
1 packet stevia or dash of monkfruit extract to taste (or 1 tsp Stevia in the Raw)
-Mix all in blender until smooth.
Nutrition per serving:calories 260, protein: 28 g, carbs: 22.2g, fiber: 6.7 g, fat: 6.4 g
Apple Pie Creamy Shake
1  packet Healthy Weight Smoothie Base Mix
½ apple
1 tsp healthy oil (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)
1 cup water
½ cup fat-free vanilla greek yogurt
Nutrition per serving: Calories: 260, protein: 27g, carbs: 28.3g, fiber: 10.2g, fats: 6.7 g

Frozen Frosty Cappucino Shake
1 packet Healthy Weight Smoothie Base Mix
1 cup coffee, or packet of instant coffee (try Mount Hagen Organic Fair Trade Instant)
1 cup skim milk
1 tsp healthy fat (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)
1 packet of stevia or dash of monkfruit extract to taste
4 ice cubes
Nutrition per serving: Calories:  236, protein: 28.6 g, carbs: 18.7 g, fiber: 6.5 g, fat: 6.7 g

**Mix ingredients with hot coffee, and subtract the ice cubes to make a hot cappucino

This is just a sample of our recipes, and only a part of the new Healthy Weight at Home Natural Fast Track. Stay tuned for more!! Read more about our full program at, and call any time: (603) 379-6500

Saturday, January 28, 2017

High-Fiber Low-Carb Foods for Weight Loss

FIBER can help with weight loss, fullness, blood sugar control, and intestinal health.  Research has shown that “when it’s difficult to follow a complicated diet, simply increasing higher fiber foods can lead to clinically significant weight loss.”
Our goal is to add fiber without adding too many calories or too many carbohydrates for our needs. Controlling and reducing carbohydrate intake may be beneficial for maintaining blood glucose and insulin levels, particularly in those with prediabetes, diabetes, metabolic syndrome, PCOS, abdominal weight gain, peri-menopausal weight gain, and inflammatory conditions.
According to the Institute of Medicine, “The average adult eats around 15g of fiber each day. The general recommendation for daily fiber intake is 25-35g per day; more specifically, women need 25 g/day and men need 38 g/day”.  It is important to increase fiber slowly, because adding too much too soon can lead to cramping, constipation, gas, bloating, and discomfort. Gradually introduce additional fiber to the diet over a few weeks to avoid stomach distress.
Tips for gradually increasing fiber intake:
Choose whole fruits and vegetables, instead of juices.
Compare food labels to find higher fiber content per serving.
Drink plenty of fluids (non-caloric). Set a goal of at least 8 glasses a day to help your body process fiber.
Consider adding beano when starting to add non-starchy vegetables (beans, broccoli, cauliflower, greens).
Add fiber gradually over a period of a few weeks to avoid stomach distress.
Keep peels on fruits and vegetables (taking the peels off reduces the amount of fiber you get).
Fiber-rich foods provide benefits no matter how they are prepared, either cooked or raw.
Consider a fiber supplement:  Benefiber, Metamucil, Citrucel, Spectrafiber, etc
Non-starchy Vegetables = High Fiber + Low Carbohydrate
Choosing fresh or frozen non-starchy vegetables can help increase your fiber intake while keeping the number of carbs down. One serving of non-starchy vegetables is one cup raw or ½ cup cooked and generally contains up to 5g carbohydrates. Darker colored vegetables have the additional benefit of higher vitamin and antioxidant content. Caution: peas, corn, potatoes, rice, and winter squashes are much higher in carbohydrate and calories.

High Fiber Vegetables
Collard Greens (1 cup cooked) 4g carb, 5g fiber
Spinach and Chard (1 cup cooked) 3g carb, 4 g fiber; (Frozen 1-10 oz. package) 3g carb, 8g fiber
Broccoli (1/2 cup cooked) 1g carb, 3g fiber; (1 cup raw) 4g carb, 2g fiber
Cauliflower (1/2 cup cooked)1g carb, 2 g fiber; (1 cup raw) 2g carb, 2.5g fiber
Blackberries (1 cup, raw) 6 grams’ usable carb, 8 grams’ fiber
Asparagus (1/2 cup pieces) 2 grams’ usable carbs, 2 g fiber
Celery (1 cup chopped) 1.5 grams’ usable carb, 1.5 g fiber
Eggplant (1 cup raw) 2g fiber, 3g fiber; 1 cup cooked, 5g carb, 3g fiber
Lettuce, Romaine (1 cup shredded) .5g carb, 1g fiber
Mushrooms (1 cup raw) 1g carb, 1g fiber
Radishes (1 cup raw) 2g carb, 2g fiber
Red Raspberries (1 cup raw) 7g carb, 8g fiber
Cabbage (1 cup raw) 3g carb, 2g fiber; (1/2 cup cooked) 2g carb 1g fiber
Bell Peppers- 1 cup raw, 4g carb, 3g fiber
Snow Peas (edible pod)- 1 cup raw, 3g carb, 2g fiber
Zucchini Squash (1 cup cooked) 4g carb, 3g fiber
Strawberries (1/2 cup sliced) 5g carb, 2g fiber
Avocado (½ medium) 125 calories, 7.5g carb, 5g fiber
almonds (1 oz.) 6g protein, 5g total carbs, 3g dietary fiber… try 100-calorie packs of almonds!
walnuts (1 oz.) 4g protein, 4g carbs and 2g fiber
peanuts (1 oz.) 7g protein, 5g carbs and 2.5g fiber (for about 190 calories)
peanut butter (2 tbsp.) 7g protein, 6g carbs, 2g fiber (190 calories)
Nuts are high in fiber and protein, and many are low in carbohydrates, (but watch the calories!!)
High Fiber Cereals- Check the nutrient label carefully, but a few high fiber cereals are also low or fairly low in carbohydrate. Examples: All Bran with Extra Fiber, Fiber One
Some psyllium fiber supplements are carb-free and contain up to 15 grams of fiber per tablespoon.
Soluble vs. Insoluble Fiber Types
There are two different types of dietary fiber that have different effects in the body: soluble (gooey) and insoluble (dry/broom-like). Soluble is beneficial for our bodies because it attracts water, expands into a gel, and slows digestion; it is found in fruits, vegetables, oat bran, barley, nuts, seeds, beans, lentils, and peas. Diets high in soluble fiber can help to reduce total and LDL cholesterol. Insoluble fiber adds bulk and speeds passage of food through digestive tract. Insoluble fiber is found in vegetables, wheat bran, and whole grains. We need both types of fiber, but too much too soon is a problem, so increase gradually. Of course fiber is just one part of a healthful diet! If you would like help creating a realistic, sustainable, and enjoyable lifestyle, we'd love to assist you! Call us any time, and read more about our program here: (603) 379-6500
Nelms, M., Sucher, K., Lacey, K., Roth, S.(2011) Nutrition Therapy and Pathophysiology, 2/e, Brooks/Cole Cengage learning, Belmont, CA, p 397

Tuesday, January 24, 2017

6 Minute Meals, Favorite Recipe Websites and Healthy Weight at Home

Looking for quick and healthy dinner ideas?  You've got it:  six minute meals and links to some great healthy recipe websites! You can use these in combination with our new Healthy Weight at Home Program.  First, our new plan, then the recipes!

Our team describes the new program:  

Healthy Weight at Home is an easy, delicious, and safe way to achieve your healthy weight, from the convenience of your own home!

Since 2004, thousands of patients have lost tens of thousands of pounds at our New Hampshire medical office. Patients have traveled across the country to see Dr. Warren and her team. Now you can join our NEW Healthy Weight at Home Program, and begin your journey without traveling to see us!

Here’s how it works:

You will begin with our 4 week kit that includes medically designed food, Dr. Warren's Healthy Weight At Home E-book, an easy to follow support guide, and recipes.

We will also provide you with a FREE consult session with one of our supportive lifestyle and nutrition coaches to help you get off to a strong and successful start, and a FREE followup consult to help you stay on track!

Our Protein Supplements are delicious, and medically designed to trigger a sense of fullness or "satiety", so you ENJOY your food. They provide you with superior nutrition, while making it simple to control your calorie intake. You'll feel full and satisfied. After you develop a new eating routine, you can transition back to grocery store foods, and we will help you customize a nutrition program.

With our Healthy Weight at Home program, you are not alone!

Our initial kit will get you off to a great JUMPSTART. At week 3, we will help you plan ahead for continued success, with our FREE followup consult.

You can order our fast track system every two weeks until you reach your healthy weight. We will be with you every step of the way!

When you reach your healthy weight goal, you will be ready to start the MAINTENANCE phase of your program.. This is an exciting time, but can also be scary! We will help you as you begin to incorporate more foods from grocery stores, and add variety to your healthy routine. Dr. Warren has developed expert techniques to help people maintain their new healthy lifestyle, and help people overcome challenges.


Each day, you will eat more than you might expect! You will have:

3 high protein snacks which includes delicious protein bars, protein hot chocolate and other tasty options, cozy protein soups, our special high protein oatmeal, and more.

2 of our delicious and simple Very High Protein Meal Replacement Shakes - just add water and they are complete meals! Our patients love how delicious and satisfying these are.

A healthy and delicious dinner you prepare yourself. We provide simple, easy-to-follow recipes that are high in protein and healthy vegetables, and can be wonderful for the whole family.

(If you would like extra convenience and simplicity for dinners, we also offer shelf-stable, tasty entrees for separate purchase on our website. Many people purchase these to keep on hand as an "emergency backup" for busy nights!)

Today can be the day you start on your healthy journey! We look forward to helping you!

Six Minute Meals

Lettuce Wraps with Choice of Fish (or may use firm low-fat tofu, white meat chicken slices, crabmeat or shrimp)

One 4-6-ounce pouch of light tuna or salmon (packed in water)

4 large lettuce leaves - hearts of Romaine, or butter lettuce work well
1-2 tbsp. chopped onion (red or Vidalia)
¼ cup chopped tomato (fresh whole, cherry or grape tomatoes)
1 tbsp. finely chopped cilantro (fresh is best)
1/8 tsp. chili powder
1/8 tsp. garlic powder
1/8 tsp. cumin
Low sodium sea salt (optional)
Empty your choice of protein into a bowl, and stir in all dry seasonings.
Next stir in the cilantro, tomato, and onion.  
Spoon onto the lettuce leaves, roll up and enjoy!
Makes 1 serving: 200 calories, 5g carb, 1g fiber, 36 g protein
Alfredo Broccoli Slaw with Chicken
4 oz. precooked chicken skinless breast (or may substitute turkey, firm low-fat tofu or seitan)
2 Laughing Cow Light cheese wedges
12 oz. steam-able bag broccoli slaw
2 T fat free sour cream or fat-free plain Greek yogurt
Garlic Powder
Steam broccoli slaw until tender.  Stir in Laughing Cow cheese wedges and sour cream.  Microwave until melted, stir, and add in chicken.  Season with garlic powder and paprika.
Makes 1 serving:  315 calories, 18g carb, 8g fiber, 39g protein
Deluxe Turkey Sandwich and Salad
4 oz. low sodium turkey breast
1 whole wheat sandwich thin, such as Arnold’s or Joseph’s
2 tsp light mayo or hummus
2 cups side salad (lettuce, tomato, mushrooms, veggies - can pick up pre-made or at salad bar at grocery store)
2.5 tsp vinegar
½ tsp oil
Put turkey, lite mayo, lettuce, tomato on sandwich thin.  Add oil and vinegar to side salad
Makes 1 serving:  306 calories, 26g carb, 6g fiber, 30g protein, 9g fat  
Snap Pea Tuna Salad
5 oz. pouch low sodium tuna or salmon in water
16 oz. bag mixed lettuce (Romaine, baby spinach, etc.)
1 cup sugar snap peas
1 cup sliced mushrooms
¼ cup black beans (can use canned)
1.5 T vinegar
1 tsp olive oil
Drain tuna and rinse beans.  Toss with lettuce, veggies, oil, and vinegar.  Ready to eat!
Makes 1 serving: 360 calories, 32g carb, 15g fiber, 51g protein, 6g fat
Quiche in a Cup!
½ c liquid egg whites
1 wedge LIGHT Laughing Cow Swiss Cheese
½ c chopped fresh spinach
2 tbsp. diced tomatoes
2 tbsp. diced avocado
May add ½ c chopped peppers (red or green) and ½ c sliced mushrooms
Nonstick spray
Spray microwavable cup with nonstick spray, then add spinach/peppers/mushrooms and microwave until soft (about 1 minute).  Pour off or blot excess water.
Pour egg whites into cup, stir, and microwave 1 minute.
Add Laughing Cow wedge and tomatoes, and microwave 1 minute.
Top with cool avocado, and enjoy!
Makes 1 serving: 140 calories, 7g carb, 2g fiber, 16g protein
Sunny Southwest Chicken and Vegetables
4 oz. precooked skinless chicken breast
2 cups frozen stir fry-style vegetables
1.5 cups frozen broccoli florets
1 tsp olive oil
2 T southwestern style sauce (such as Lawry’s Santa Fe Chili Marinade)
Microwave stir fry veggies and broccoli.  Add chicken, southwestern sauce, and oil.  Mix together, heat, and enjoy!
Makes 1 serving: 290 calories, 24g carb, 8g fiber, 29g protein
For more ideas, browse here - Recipe Websites: - recipes and menus - be sure to go to the LOW CALORIE recipe section. -   There is a recipe calculator too! - go to menus - diet - low calorie -  There are cauliflower ideas and eggplant lasagna! If you would like a more comprehensive approach, we'd love to help you! You can learn more about our medical weight management program here: or call us any time! (603) 379-6500 Our Healthy Weight at Home Program is here: