tag:blogger.com,1999:blog-91357560417497505322024-03-13T09:06:48.251-07:00Dr. Warren's BlogUnknownnoreply@blogger.comBlogger116125tag:blogger.com,1999:blog-9135756041749750532.post-13647067197946834192018-03-20T17:39:00.000-07:002018-03-22T15:01:37.566-07:00Can I Lose Weight by Exercising?<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="color: #26282a; font-family: "arial";"><span style="background-color: white; font-size: 13.3333px; white-space: pre;"> </span></span><span style="background-color: white; color: #26282a; font-family: "arial"; font-size: 10pt; white-space: pre-wrap;">Can I lose weight by exercising? We have been told by everyone from the fast food industry to the local gym that the key to weight loss is exercise. Is this really true? Many patients come in and tell me they have been trying to lose weight through exercise for years, and are frustrated because it does not work very well -and they wonder if something is wrong with them. In our office we explore many hidden reasons why people may not be able to lose weight, and make sure there is "nothing wrong" that we can easily fix (such as hypothyroidism, over the counter medications that are causing weight gain, etc.) but that said, exercise, when used all by itself, is not the best way to lose weight. I experienced this problem myself in the 1990’s when I initially tried to address my own obesity with exercise by itself. It was not that difficult to lose 10 pounds through exercise, but I seemed to hit an insurmountable plateau and could not lose any further. New research shows why this is the case.</span><br />
<span id="docs-internal-guid-9690feec-4faf-a2a3-7c38-90101581e2a7"><br /></span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-9690feec-4faf-a2a3-7c38-90101581e2a7"><span style="background-color: white; color: #26282a; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">We have known for years through studies like the National Weight Control Registry that exercise is very important to help keep weight off after we have lost it, but in the initial phases of weight loss, diet is a more important factor than exercise. Of course exercise is important for our health, regardless of its impact on our weight. And new research shows that exercise does help with weight loss - but only up to a certain amount of exercise. When exercise becomes extreme, it is no longer helpful in the battle to lose further weight, due to a physiologic quirk in our metabolism. Long story short, if we exercise too intensely for too long, our body turns our metabolism down when we are at rest. In other words, excess exercise can backfire, by putting our body into a "panic mode"; our body tries to hold onto some fat. We have seen this again and again in our patients who become high-intensity athletes, marathon runners and triathletes. They have been losing weight nicely, then ramp up their exercise intensity, and suddenly they are having difficulty losing weight. This research study gives us some insight into why this happens:</span></span></div>
<span id="docs-internal-guid-9690feec-4faf-a2a3-7c38-90101581e2a7">
</span>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-9690feec-4faf-a2a3-7c38-90101581e2a7"><span style="color: #009eb8; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">http://www.cell.com/current-biology/fulltext/S0960-9822(15)01577-8</span><span style="font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
<span id="docs-internal-guid-9690feec-4faf-a2a3-7c38-90101581e2a7">
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #26282a; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">So when it comes to exercise, what should we do? It's a matter of finding the sweet spot, just the right amount of exercise for where we currently are in terms of our fitness and overall health. If people are entirely sedentary, we recommend that they check with their primary care medical provider to see if they need any cardiac testing before beginning, particularly if they have risk factors for cardiac disease, diabetes, or other health problems. Most patients are able to safely start with a 10 minute walk, and they can use something called the talk test to make sure the intensity is right for them.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #009eb8; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">http://healthyweightcenter.blogspot.com/2015/03/starting-fitness-program-dr-warrens.html </span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #009eb8; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">http://healthyweightcenter.blogspot.com/2009/01/15-tips-for-life-long-weight-control.html </span><br />
<span style="background-color: white; color: #009eb8; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; color: #009eb8; font-family: "arial"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">http://healthyweightcenter.blogspot.com/2015/02/the-6-ms-of-exercise-health-and-weight.html</span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #26282a; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">If you are already a moderate exerciser, and want to lose more weight, it is more important at this point to address your diet rather than try to increase your exercise intensity – you will get much better results that way! If you are already working out at a gym or doing an intense exercise regimen and are stuck, again the answer is to have a complete review and revamp of your diet plan, to make sure you are getting the most benefit from all of your efforts!</span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #26282a; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">As for the "perfect" plan, there is no "one-size-fits-all diet" . There are many new fads out there in 2018, and one thing we help patients do is sort through information that appears to be conflicting, and find what works best for each person’s unique body and needs. The National Weight Control Registry shows that the “best diet” for an individual is one that is sustainable for the long term…fad diets and extreme approaches simply do not give good long-term results, and are a waste of our valuable time, energy and money. It’s also important to note that our needs change over time, as we get older, face hormone challenges, medical conditions, metabolic syndrome, and more, we need to have our diet changed to meet our needs and goals.</span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">The </span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 10pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">best plans are realistic, detailed, science-based</span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">. Food should be tailored to your lifestyle, needs, and preferences. Any food plan should meet the “four enoughs” criteria - it should be simple enough, tasty enough, filling enough, and should yield “good enough” results. If your plan is not working, don’t give up on your health - instead, re-evaluate your plan.</span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">If you need help, give us a ring! (603) 379-6500. Read more about our program: </span><span style="background-color: white; color: #009eb8; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.com/" style="text-decoration-line: none;">healthyweightcenter.com</a></span></div>
<div>
<br /></div>
</span></div>
</div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-82839179126666711322018-01-09T08:00:00.000-08:002018-01-09T11:52:54.397-08:00Top 10 Reasons Weight Loss Resolutions Fail - And How to Succeed<div class="MsoNormal">
Losing weight is one of the most common New
Year’s resolutions. Why do so many
people struggle and fail? Here are the
top ten reasons.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">1.
Focusing on the Wrong Thing</span></b><span lang="EN"><br />
If you want to lose excess weight, do you think your goal should be a
particular number on the scale? Think
again! If you really want to succeed,
for the long term as well as the short, you have to focus on strategies and
skills which are supported by research.
As one patient said, “If I start wrong, I’ll end wrong.” Very true. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">To borrow a term from my colleague Dr. David
Katz of Yale, success requires <b>“skillpower”</b> more than willpower. Learning what works from an expert who knows
the science, practicing the techniques until they become “second nature”, and
having support to get back on track when you inevitably slip (no one is
perfect) are keys for sustainable, healthy weight.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">2.
Falling for Fads<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">Fad diets, quick fixes, and ads for “magic
bullets” for weight loss are a waste our valuable time, energy, and money. Even worse, they steal our self-esteem and
momentum. The real danger of fad diets is that since they don’t work, they make
people discouraged, and feel like failures. People can end up feeling exhausted
and depressed, and give up on healthy lifestyle change. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Don’t let fad diets steal your thunder! It makes more sense to <b>invest in our health</b>,
learn what actually works, and focus our energy on effective changes, not waste
time on snake oil.<o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">There is actually fairly robust science which
tells us which strategies are likely to yield the best results - and learning
what they are can make all the difference in your success.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">3.
Making Too Many Changes - or Too Few</span></b><span lang="EN"> <br />
If we try to change too much, too quickly, we can become overwhelmed, and give
up. On the other hand, if we make too FEW changes, we will not see any
significant results, and we will also give up! For example, have you ever
thrown yourself into an extreme diet or exercise regimen, only to find it is too
complicated or too unpleasant? Nearly every one of us has done that at some
point, and we just stop. On the other
hand, have you ever decided you’ll try to lose weight just by parking a little
farther out in the parking lot, and walking a tiny bit more? Walking is great,
and we should try to sneak in activity whenever we can, but it is unrealistic
to expect substantial weight loss from a relatively minor change. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">When it comes to healthy lifestyle change, we
need to find the <b>“sweet spot” </b>- not so little that we see no results and get
frustrated, but not so many that we become overwhelmed and give up. Finding the
sweet spot can be tough, and it can be hard to decide what to change first. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Many people benefit from having an expert
evaluate their current lifestyle and challenges, and help lay out a plan to
move forward at just the right pace. An
expert can also help you sort out your long term goals (“where you want to go”),
and design a research-based path (“the best way to get there.”)<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">4.
Trying to Go It Alone<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">I’m not sure if it’s our Puritan heritage, our
rugged American individualism (and I’m certainly a product of both myself), or
something else, but too many people feel deep in their hearts that they should
be able to win the weight loss battle all by themselves. They feel guilty, even like failures when
they need assistance, support, and guidance.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Don’t fall for it! No man (or woman) is an
island. <b>Get the help you need - you
deserve it!</b> Research from the National
Weight Control Registry, a database of remarkably successful people who have
lost an astonishing amount of weight, and kept it off for long term, reveals
that most people who succeed have
professional support. We live in a very challenging modern world which makes it
difficult to control our weight; experts call it an “obesogenic
environment”. In short, we are
challenged on all sides - by “addictive food”, stress, sedentary lifestyles,
poor quality sleep, nutritional deficiencies and more. We can use all the help we can get to fight
back, and thrive through it all. Don’t try to go it alone - and don’t feel bad
for needing a support team! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">5.
Failing to Plan, or Planning to Fail<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">Without a plan, we are doomed to fail. But we need more than a vague plan - we need
specifics. The devil, and the angel, are
in the details. A plan without details,
without specifics, is not really a plan at all. For example, if you tell
yourself you are going to “eat better”, but do not have a shopping list, a meal
plan, and do not have any support or accountability, you are unlikely to
succeed.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">The <b>best plans are realistic, detailed,
science-based</b>. The plans should be realistic given your lifestyle, needs, and
preferences. Any food plan should meet
the “four enoughs” criteria - it should be simple enough, tasty enough, filling
enough, and should yield “good enough” results.
If your plan is not working, don’t give up on your health - instead,
re-evaluate your plan.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">6.
Perfectionism: The Perfect Trap <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">Perfectionism can be a double-edged sword - it
can work for us, or against us. Have you heard the expression “don’t let the
perfect be the enemy of the good”? Being
conscientious and focused, goal-oriented, and detail-oriented can be helpful -
BUT - too much of a good tendency can backfire.
A common trap is trying to be perfect, and when we can’t live up to
that, giving up entirely (and beating ourselves up.) “All or nothing” thinking
often leads so “nothing” in the end! <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">People most susceptible to this are
high-performing, successful, go-getter, often “Type A personalities.” They are often successful as parents, in
careers, in creative endeavors, in the community and more - and are all the
more frustrated because they are “failing” when it comes to achieving a healthy
weight and healthy lifestyle. What they
really need to do is give themselves a break!
No one is perfect, and life gets in the way of the most perfect plans.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Rather than deny perfectionist tendencies, or
let them get in our way, let’s make them work FOR OUR SUCCESS. Plan ahead to have some wiggle room in your
diet, exercise routine, and lifestyle in general. If you need to quantify it, many people use
the 80-20 rule - they stay on track at least 80% of the time, but give
themselves 20% wiggle room. Remember, no
one is perfect, and if you hold yourself to an impossible standard, you will be
disappointed. The best goal is to be
“good enough” following your new lifestyle to achieve the health and weight
goals you’d like. <b> Let “progress, not
perfection” become your motto.</b> <br />
<br />
<b>7. Quitting when you fall off the wagon.</b><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Change is not a one step process, it does not
happen overnight, and it does not come without bumps in the road, even
relapses. I’ve discussed the four most common culprits of relapse, and how to
address them, in another blog: <a href="http://healthyweightcenter.blogspot.com/2015/06/four-culprits-of-relapse-why-we-fall.html">http://healthyweightcenter.blogspot.com/2015/06/four-culprits-of-relapse-why-we-fall.html</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN"><br />
It takes smokers an average of FIVE
attempts before successfully quitting - and that involves changing just one
habit. Weight loss involves multiple
changes, so don’t be too hard on yourself if you have tried, slipped off track,
and find you need to try again. Rather than think of past weight loss attempts
as failures, treat them as learning experiences, and “partial successes”. Look back at what did work, what you liked,
go back to tried and true tactics, and carry those forward into your new plan. <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN"><br />
It’s also important to look back at what did NOT work, as well. Analyzing challenges is not “making excuses”,
it is a necessary step to plan ahead to overcome those challenges in the
future. Sometimes there is a single trigger that throws us off track, over and
over. Once we know that trigger, we can make plans to circumvent it.<br />
<br />
And don’t forget: plan ahead to “mess up”. Yes, you read that correctly. People in the National Weight Control
Registry who are extraordinarily successful in losing weight, and keeping it
off, are not perfect, it turns out. They
are, however, very good at forgiving themselves and have a plan in place to get
right back on track! Have your support
team and “rapid recovery” plan all set BEFORE the inevitable happens. A successful patient once told me, “I finally
figured it out, <b>everyone falls off the wagon, then we have a choice - climb
back on the wagon, or let it run over us!”</b> She does not let the wagon run over
her any more.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">8. Having
“Unmet Needs” <o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN"> If we
are deprived of any of our <b>basic human needs </b>- sleep, relaxation, recreation,
time alone, time with others, spiritual needs, creative needs, the need to
connect with something larger than ourselves, the need to feel like we are contributing
to the world - it is easy to turn to food to fill the gap. If you find you are
eating out of control, stop and ask yourself if there is another “need” that is
going unmet. It’s easy to make the
mistake of EATING to try to fill those needs - but remember “If the inner baby
is crying, maybe he or she isn’t hungry for food.” Figuring out what we REALLY need can take a
little time and reflection, and sometimes talking to someone can help. <o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span lang="EN">9.
Forgetting to Have Fun<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">Life is too short to miss out on fun - and the
good news is that <b>allowing yourself a little indulgence - even “being a little
bad” can have very good weight results in the end. </b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Let yourself feel like you’ve treated yourself
a bit, or even that you have “gotten away with something”. This strategy is actually based on research
which shows that people can only stand feeling deprived for so long… then they
‘act up’ in some way. If they are on a
very tight financial budget, they tend to overindulge in unhealthy foods. And if they “treat themselves” in a non-food
way (indulging in some retail therapy, sneaking away to a bookstore or cafe,
stealing some me-time with a favorite hobby, a quick spa treatment, or a warm
bath) they may find it easier to control their eating, and stay on track with
healthy food patterns.<br />
<!--[if !supportLineBreakNewLine]--><br />
<!--[endif]--><o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Also remember that food can be both fun and
healthful - this was the main topic of my interview for Martha Stewart Living
Magazine:
<a href="http://healthyweightcenter.blogspot.com/2014/02/dr-warren-featured-in-martha-stewart.html">http://healthyweightcenter.blogspot.com/2014/02/dr-warren-featured-in-martha-stewart.html</a><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span lang="EN">Exercise can be fun too - as long as you don’t
try to do too much, too quickly, and try to find something that is enjoyable
(or at least not painful).
<a href="http://healthyweightcenter.blogspot.com/2015/03/starting-fitness-program-dr-warrens.html?q=starting+exercise">http://healthyweightcenter.blogspot.com/2015/03/starting-fitness-program-dr-warrens.html?q=starting+exercise</a><br />
<o:p></o:p></span></div>
<div class="MsoNormal">
<b><span lang="EN">10.
Having a Hidden Medical Road Block<o:p></o:p></span></b></div>
<div class="MsoNormal">
<span lang="EN">I have attended more medical weight management
courses, conferences, and symposiums than I can count over the past 20 years,
from Harvard, to the Obesity Society, the Obesity Medical Association, and more
(and have contributed my fair share of lectures). One of the favorite topics which is revised,
again and again, is the challenge of hidden medical causes of weight gain.
There are numerous causes, including undiagnosed or suboptimally managed medical
conditions (everything from vitamin D deficiency, to hypothyroidism, sleep
apnea, prediabetes, metabolic syndrome, Cushing’s Syndrome, and more),
prescription medications (for depression, high blood pressure, chronic pain,
and more), even over-the-counter medications.
A favorite “trick question” for physicians new to the field is to ask
them to review a medical history for a hidden cause of weight gain...and the
answer is Tylenol PM for sleep, since it contains diphenhydramine (also known
as Benadryl).<br />
<br />
Strangely, even though these causes are easily spotted by experts who are
board-certified in Obesity Medicine, they are often overlooked by physicians
who are not trained in medical weight management. How can that be? <o:p></o:p></span></div>
<div class="MsoNormal">
<span lang="EN">Don’t be angry at your other physicians, if
they have not spotted a contributing factor.
The reality is that very little attention is given to medical causes or
treatment of obesity in most medical schools, or even in residencies (including
primary care residencies). In order to learn to become an expert in the field,
physicians must pursue advanced training, either through course programs
offered by several medical organizations, or through a fellowship in Obesity
Medicine. Once the coursework is completed and certified, physicians may submit
an application to take a comprehensive exam.
Once approved they may sit for the exam, and if they pass, they receive
board certification by the American Board of Obesity Medicine. When I originally received my board
certification, there were two additional steps: an oral examination before the
board, and a site visit by a board member, which included a full view of
practices and procedures, as well as a chart review (we were required to be in
practice for a full year before we would could apply for certification).
Certification has become more streamlined and focused, and multiple physician
organizations have come together with the new process.<br />
<br />
Many physicians are only now learning about the subspecialty of Obesity
Medicine, and are just beginning to realize that Obesity can be a complex
medical challenge - but one that may be treated successfully, using a variety
of methods and tools now available. <b>If you would like a full evaluation to
search for hidden medical road blocks to weight loss, and a plan to address
them, you may want to meet with an Obesity Medicine specialist.</b><o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<span lang="EN" style="font-family: "arial" , sans-serif; font-size: 11.0pt; line-height: 115%;">So there you have it, the top ten reasons weight loss
resolutions fail, and some strategies which can create success.<br />
<br />
If you would like help on your journey to a healthier weight and lifestyle, we
are here for you! Call any time at (603)
379-6500, and read more at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a><br />
</span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-20683754918632340132017-03-16T10:07:00.002-07:002017-03-16T15:32:09.559-07:00Evening Eating and Dining Out: 10 Quick Tips to Stay in Control <div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<b id="docs-internal-guid-172fbb4e-d7ff-5a02-704f-9546bb49d274" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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 </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">yes, </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">especially if we plan ahead a bit, using a few key strategies. Here are ten quick tips to stay in control. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<br />
<ol start="2" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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 </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Volumetrics Effect” </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">- 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 </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">ghrelin</span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. 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: <a href="http://healthyweightcenter.blogspot.com/2015/02/fiber-and-weight-loss-new-research.html">http://healthyweightcenter.blogspot.com/2015/02/fiber-and-weight-loss-new-research.html</a> and <a href="http://healthyweightcenter.blogspot.com/2015/06/high-fiber-low-carb-foods-for-weight.html?q=soluble+fiber">http://healthyweightcenter.blogspot.com/2015/06/high-fiber-low-carb-foods-for-weight.html?q=soluble+fiber</a></span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<br />
<ol start="3" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Once at the dinner table, drink 8 more ounces of water before eating anything else.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">not</span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 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. </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The above steps will help PORTION CONTROL during your meal. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<ol start="7" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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!)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-172fbb4e-d93a-bb21-7fde-91fec7d0b14c"><span style="font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">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: <a href="http://healthyweightcenter.blogspot.com/2014/10/decision-fatigue-make-choices-easier.html">http://healthyweightcenter.blogspot.com/2014/10/decision-fatigue-make-choices-easier.html</a> )</span></span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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!</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
</li>
</ol>
<br />
<br />
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">Enjoy - don’t forget this! Food should be fun. Our goal is not perfection, but to be “good enough”!</span><br />
<span style="color: #454545; font-family: "arial";"><span style="background-color: white; font-size: 13.3333px; white-space: pre-wrap;">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 <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-91040413784951216202017-02-28T12:10:00.001-08:002017-02-28T12:56:40.583-08:00Setting Up Your Environment for Success<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">By Amy Buzzell, M.S. in Clinical Nutrition, B.S. in Nutrition Science</span></div>
<b id="docs-internal-guid-48ce6bd0-8654-4bd0-e478-e650b71882a6" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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!</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. Clear out your refrigerator, and clean out your pantry!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Clear out all of the white stuff- including breads, baked goods, desserts, mashed potatoes, cookies, candies, and sugary drinks. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stock your kitchen with fruits and vegetables</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Stock up on low-fat and fat-free dairy foods</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Create a motivational board</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Support System</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Food out of sight out of mind</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are buying childrens snacks, buy foods that you do not like, and they wont bother you being in the house. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boredom activities to replace eating</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
<br />
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 <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a><br />
<br />
<span style="font-family: "arial"; font-size: 11pt; vertical-align: baseline; white-space: pre-wrap;"> </span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-14653953359027948102017-02-10T15:18:00.001-08:002017-02-10T15:20:28.080-08:00New Protein Smoothie Recipes Sneak Peak!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="font-family: "arial"; font-size: 10pt; font-weight: 700; line-height: 1.38; white-space: pre-wrap;">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: </span><a href="http://seacoastnutrition.com/" style="font-family: Arial; font-size: 10pt; font-weight: 700; line-height: 1.38; white-space: pre-wrap;" target="_blank">seacoastnutrition.com </a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 11pt; text-align: center; vertical-align: baseline;">Healthy Weight Smoothie Base Mix</span><span style="font-size: 12pt; line-height: 22.08px; text-align: center; vertical-align: baseline;"> Recipes</span></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Orange Cream Power Shake</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Weight Smoothie Base Mix</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 clementine</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup skim milk</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp healthy oil (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">-Mix all in blender until smooth.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: Calories: 270, Protein: 28.5 g, Carbs: 23, fiber: 3.5, fat: 6.1</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Chocolate Peanut Butter Power Shake (with Banana Strawberry Boost!)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Weight Smoothie Base Mix</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp smooth peanut butter</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 Tbs low fat powdered peanut butter such as PB2 or Organic Just Great Stuff by Betty Lou </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp cocoa powder</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">½ medium banana</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet stevia or dash of monkfruit extract to taste (or 1 tsp Stevia in the Raw)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">-Mix all in blender until smooth.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving:calories 260, protein: 28 g, carbs: 22.2g, fiber: 6.7 g, fat: 6.4 g</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Apple Pie Creamy Shake</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Weight Smoothie Base Mix</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">½ apple</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp healthy oil (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">cinnamon</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup water</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">½ cup fat-free vanilla greek yogurt</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: Calories: 260, protein: 27g, carbs: 28.3g, fiber: 10.2g, fats: 6.7 g</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Frozen Frosty Cappucino Shake</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 11pt; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Weight Smoothie Base Mix</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup coffee, or packet of instant coffee (try Mount Hagen Organic Fair Trade Instant)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup skim milk</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp healthy fat (olive/EVOO, canola, expeller-pressed grapeseed, avocado, hemp or coconut oil)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of stevia or dash of monkfruit extract to taste</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 ice cubes</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 10pt; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: Calories: 236, protein: 28.6 g, carbs: 18.7 g, fiber: 6.5 g, fat: 6.7 g</span></div>
<br />
<span style="font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;">**Mix ingredients with </span><span style="font-family: "arial"; font-size: 10pt; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">hot coffee,</span><span style="font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;"> and subtract the ice cubes to make a hot cappucino</span><br />
<span style="font-family: "arial"; font-size: 10pt; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial";"><span style="font-size: 13.3333px; white-space: pre-wrap;">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 healthyweightcenter.com, and call any time: (603) 379-6500</span></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-34216378635958029112017-01-28T10:05:00.001-08:002017-01-28T10:11:16.239-08:00High-Fiber Low-Carb Foods for Weight Loss<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="font-family: "arial"; font-size: 13.3333px; white-space: pre-wrap;">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.” </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Our goal is to </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">add fiber</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">without adding too many calories or too many carbohydrates</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 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.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">According to the Institute of Medicine, “The average adult eats around 15g of fiber each day. The general recommendation for daily fiber intake is </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">25-35g per day</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">; 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.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 10pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tips for gradually increasing fiber intake:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Choose whole fruits and vegetables, instead of juices.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Compare food labels to find higher fiber content per serving.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Drink plenty of fluids (non-caloric). Set a goal of at least 8 glasses a day to help your body process fiber.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider adding beano when starting to add non-starchy vegetables (beans, broccoli, cauliflower, greens).</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add fiber gradually over a period of a few weeks to avoid stomach distress.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Keep peels on fruits and vegetables (taking the peels off reduces the amount of fiber you get).</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fiber-rich foods provide benefits no matter how they are prepared, either cooked or raw.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider a fiber supplement: Benefiber, Metamucil, Citrucel, Spectrafiber, etc</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Non-starchy Vegetables = High Fiber + Low Carbohydrate</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
<b id="docs-internal-guid-2972d796-e62d-f772-ddbc-72e311ac31ca" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">High Fiber Vegetables</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Collard Greens (1 cup cooked) 4g carb, 5g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Spinach and Chard (1 cup cooked) 3g carb, 4 g fiber; (Frozen 1-10 oz. package) 3g carb, 8g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Broccoli (1/2 cup cooked) 1g carb, 3g fiber; (1 cup raw) 4g carb, 2g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cauliflower (1/2 cup cooked)1g carb, 2 g fiber; (1 cup raw) 2g carb, 2.5g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Blackberries (1 cup, raw) 6 grams’ usable carb, 8 grams’ fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Asparagus (1/2 cup pieces) 2 grams’ usable carbs, 2 g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Celery (1 cup chopped) 1.5 grams’ usable carb, 1.5 g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eggplant (1 cup raw) 2g fiber, 3g fiber; 1 cup cooked, 5g carb, 3g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lettuce, Romaine (1 cup shredded) .5g carb, 1g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mushrooms (1 cup raw) 1g carb, 1g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Radishes (1 cup raw) 2g carb, 2g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Red Raspberries (1 cup raw) 7g carb, 8g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cabbage (1 cup raw) 3g carb, 2g fiber; (1/2 cup cooked) 2g carb 1g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bell Peppers- 1 cup raw, 4g carb, 3g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Snow Peas (edible pod)- 1 cup raw, 3g carb, 2g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Zucchini Squash (1 cup cooked) 4g carb, 3g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://lowcarbdiets.about.com/od/carbcounts/a/strawberries.htm" style="text-decoration: none;"><span style="background-color: white; color: #1155cc; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strawberries</span></a><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(1/2 cup sliced) 5g carb, 2g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Avocado (½ medium) 125 calories, 7.5g carb, 5g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">almonds (1 oz.) 6g protein, 5g total carbs, 3g dietary fiber… try 100-calorie packs of almonds!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">walnuts (1 oz.) 4g protein, 4g carbs and 2g fiber</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">peanuts (1 oz.) 7g protein, 5g carbs and 2.5g fiber (for about 190 calories)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">peanut butter (2 tbsp.) 7g protein, 6g carbs, 2g fiber (190 calories)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nuts are high in fiber and protein, and many are low in carbohydrates, (but watch the calories!!)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">High Fiber Cereals- Check the nutrient label carefully, but a few high fiber cereals are also low or fairly low in carbohydrate. </span><span style="background-color: white; color: #191919; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Examples: All Bran with Extra Fiber, Fiber One</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Some psyllium fiber supplements are carb-free and contain up to 15 grams of fiber per tablespoon.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Soluble vs. Insoluble Fiber Types</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">There are two different types of dietary fiber that have different effects in the body: </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">soluble </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(gooey) and </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">insoluble </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(dry/broom-like). </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Soluble</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 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. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Insoluble</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 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: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a> (603) 379-6500</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><span class="Apple-tab-span" style="white-space: pre;"> </span></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">***********************************************************</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> References:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://www.webmd.com/food-recipes/fiber-how-much-do-you-need</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #222222; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://www.nlm.nih.gov/medlineplus/ency/article/002470.htm</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://lowcarbdiets.about.com/od/nutrition/a/fibercounts.htm</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://healthyeating.sfgate.com/increase-fiber-intake-high-protein-low-carbs-3738.html</span></div>
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">Nelms, M., Sucher, K., Lacey, K., Roth, S.(2011) Nutrition Therapy and Pathophysiology, 2/e, Brooks/Cole Cengage learning, Belmont, CA, p 397</span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-30754598788247886772017-01-24T17:48:00.003-08:002017-01-24T18:02:12.639-08:006 Minute Meals, Favorite Recipe Websites and Healthy Weight at HomeLooking 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! <br />
<div>
<br /></div>
<div>
<a href="http://www.seacoastnutrition.com/heweatho.html">http://www.seacoastnutrition.com/heweatho.html</a></div>
<div>
<br /></div>
<div>
Our team describes the new program: </div>
<div>
<br /></div>
<div>
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">Healthy Weight at Home is an easy, delicious, and safe way to achieve your healthy weight, from the convenience of your own home!</span></div>
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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!</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">Here’s how it works:</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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!</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">With our Healthy Weight at Home program, you are not alone!</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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!</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">HEALTHY WEIGHT AT HOME IS EASY TO FOLLOW.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">Each day, you will eat more than you might expect! You will have:</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">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.</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">(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!)</span><br />
<br style="background-color: white; color: #666666; font-family: Arial, sans-serif; font-size: 14px;" />
<span style="background-color: white; color: #666666; font-family: "arial" , sans-serif; font-size: 14px;">Today can be the day you start on your healthy journey! We look forward to helping you!</span><br />
<div>
<br />
<br />
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 12pt; margin-top: 0pt; text-align: center;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="font-family: "arial"; font-size: 14.6667px; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Six Minute Meals</span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Lettuce Wraps with Choice of Fish (or may use firm low-fat tofu, white meat chicken slices, crabmeat or shrimp)</span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">One 4-6-ounce pouch of light tuna or salmon (packed in water)</span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">4 large lettuce leaves - hearts of Romaine, or butter lettuce work well</span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
</span>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3"><span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1-2 tbsp. chopped onion (red or Vidalia) </span></span></div>
<span id="docs-internal-guid-db3a557e-d345-7ce5-1003-d3c4a5d907d3">
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">¼ cup chopped tomato (fresh whole, cherry or grape tomatoes)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 tbsp. finely chopped cilantro (fresh is best)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1/8 tsp. chili powder</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1/8 tsp. garlic powder</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1/8 tsp. cumin</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Low sodium sea salt (optional)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Empty your choice of protein into a bowl, and stir in all dry seasonings. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Next stir in the cilantro, tomato, and onion. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Spoon onto the lettuce leaves, roll up and enjoy!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 200 calories, 5g carb, 1g fiber, 36 g protein</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Alfredo Broccoli Slaw with Chicken</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">4 oz. precooked chicken skinless breast (or may substitute turkey, firm low-fat tofu or seitan)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 Laughing Cow Light cheese wedges</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">12 oz. steam-able bag broccoli slaw</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 T fat free sour cream or fat-free plain Greek yogurt</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Garlic Powder</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Paprika</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -27pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">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.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -27pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 315 calories, 18g carb, 8g fiber, 39g protein</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -27pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Deluxe Turkey Sandwich and Salad</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">4 oz. low sodium turkey breast</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 whole wheat sandwich thin, such as Arnold’s or Joseph’s</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 tsp light mayo or hummus</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Lettuce</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Tomato</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-right: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 cups side salad (lettuce, tomato, mushrooms, veggies - can pick up pre-made or at salad bar at grocery store)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2.5 tsp vinegar</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">½ tsp oil</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Put turkey, lite mayo, lettuce, tomato on sandwich thin. Add oil and vinegar to side salad</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 306 calories, 26g carb, 6g fiber, 30g protein, 9g fat </span><span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Snap Pea Tuna Salad</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">5 oz. pouch low sodium tuna or salmon in water</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">16 oz. bag mixed lettuce (Romaine, baby spinach, etc.)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 cup sugar snap peas</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 cup sliced mushrooms</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">¼ cup black beans (can use canned)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1.5 T vinegar</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 tsp olive oil</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Drain tuna and rinse beans. Toss with lettuce, veggies, oil, and vinegar. Ready to eat!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 360 calories, 32g carb, 15g fiber, 51g protein, 6g fat</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Quiche in a Cup!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">½ c liquid egg whites</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 wedge LIGHT Laughing Cow Swiss Cheese</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">½ c chopped fresh spinach</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 tbsp. diced tomatoes</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 tbsp. diced avocado</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">May add ½ c chopped peppers (red or green) and ½ c sliced mushrooms</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Nonstick spray</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Spray microwavable cup with nonstick spray, then add spinach/peppers/mushrooms and microwave until soft (about 1 minute). Pour off or blot excess water.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Pour egg whites into cup, stir, and microwave 1 minute.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Add Laughing Cow wedge and tomatoes, and microwave 1 minute.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Top with cool avocado, and enjoy! </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 140 calories, 7g carb, 2g fiber, 16g protein</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Sunny Southwest Chicken and Vegetables</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">4 oz. precooked skinless chicken breast</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 cups frozen stir fry-style vegetables</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1.5 cups frozen broccoli florets</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">1 tsp olive oil</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">2 T southwestern style sauce (such as Lawry’s Santa Fe Chili Marinade)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">Microwave stir fry veggies and broccoli. Add chicken, southwestern sauce, and oil. Mix together, heat, and enjoy!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">Makes 1 serving: 290 calories, 24g carb, 8g fiber, 29g protein</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">For more ideas, browse here - Recipe Websites:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -13pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://theskinnyskillet.com/" style="text-decoration: none;"><span style="color: #1155cc; font-family: "arial"; font-size: 12px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://theskinnyskillet.com/</span></a><span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">www.Delish.com - recipes and menus - be sure to go to the LOW CALORIE recipe section.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">www.sparkpeople.com - There is a recipe calculator too!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">www.allrecipes.com - go to menus - diet - low calorie</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">www.fatsecret.com - There are cauliflower ideas and eggplant lasagna!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;">www.skinnytaste.com</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;"><span style="font-size: 12px;">www.eatingwell.com
</span>
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: <a href="http://physicianshealthyweightcenter.com/">http://physicianshealthyweightcenter.com/</a> or call us any time! (603) 379-6500
Our Healthy Weight at Home Program is here: <a href="http://www.seacoastnutrition.com/heweatho.html">http://www.seacoastnutrition.com/heweatho.html</a></span></div>
<span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-54256720034007208832016-11-02T18:18:00.002-07:002016-11-02T18:18:40.247-07:00Recipes for High Protein Hot Chocolate and Cappuccino!<div dir="ltr" style="margin-bottom: 9pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14.666666666666666px; line-height: 1.44; white-space: pre-wrap;">Here are 4 new recipes for High Protein Hot Chocolate and High Protein Cappuccino! They are made using the high protein hot chocolate or vanilla cappuccino packets in our office (15 grams of protein for only 80 calories, and super-simple, they dissolve easily, available on <a href="http://seacoastnutrition.com/">SeacoastNutrition.com</a>), but you can get a similar effect by substituting 1 1/2 scoops of whey protein, 1 tsp cocoa powder or instant coffee depending on the recipe, and sweetener of your choice, such as 1-2 packets of a stevia-based or monk fruit-based calorie-free sweetener. If you'd like to try a packet, stop by the office, we'll give you one! </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PUMPKIN PIE CAPPUCCINO</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of High-Protein Vanilla Cappuccino</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 tsp. pumpkin pie spice, extra for topping</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tbsp. canned pure pumpkin </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup light vanilla soymilk</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 0pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup Fat Free whipped cream</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Get out your favorite microwavable cup or mug, and add the cappuccino packet. Stir in ¾ cup of hot water until mixed well. Stir in the canned pumpkin, then add the soymilk and stir in until smooth.</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pop in the microwave until hot, about for 30 - 45 seconds. Stir and top with whipped cream and sprinkle pumpkin pie spice on top for style! Enjoy! MAKES 1 SERVING</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">CARAMEL CINNAMON ROLL CAPPUCCINO </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of High-Protein Vanilla Cappuccino</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6 oz of hot water (or 6 oz of hot coffee for an extra boost)</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tbps. of Sugar Free Caramel Syrup (such as Torani or DaVinci)</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/8 tsp. cinnamon</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 drop almond extract</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Take out your favorite coffee mug, add all ingredients, pour in the hot water or coffee last. Stir well and enjoy. MAKES 1 SERVING.</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">WHITE CHOCOLATE CHIP MOCHA </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of High-Protein Hot Chocolate.</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp. instant coffee granules </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">¾ cup of Hot Water</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup light vanilla soymilk </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp. white chocolate chips, diced </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optional topping: Fat Free Whip Cream</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add 1 packet of high protein hot chocolate and instant coffee into your favorite microwaveable cup. Stir 3/4 cup hot water into the mixture. Once blended, add soymilk. Microwave about 45 seconds, until hot. Top with diced white chocolate chips. Enjoy! MAKES ONE SERVING.</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">SALTED CARAMEL MOCHA</span><span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients: </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet High-Protein Hot Chocolate</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp. instant coffee granules </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup light vanilla soymilk </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp. Fat-free caramel dip </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 1/2 tsp. semi-sweet mini chocolate chips</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">½ cup hot water</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tbsp. Light whipped cream</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dash coarse sea salt</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions: </span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Place the High-Protein Hot Chocolate powder, instant coffee, and chocolate chips in your favorite oversized microwavable mug. Stir in ½ c hot water and 1 tsp caramel dip until melted. Add soymilk, stir, then microwave for 1 minute.</span></div>
<div dir="ltr" style="line-height: 1.6285714285714286; margin-bottom: 5pt; margin-top: 5pt;">
<span style="background-color: white; color: #1d2129; font-family: Georgia; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Top with light whipped cream, drizzle the other tsp of caramel dip, and sprinkle on the sea salt. Enjoy! MAKES ONE SERVING.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you’d like more recipes, and some fun support and ideas, you can join our Secret Facebook Group called “</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PHWC Recipes, Tips, and Sharing!” </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Just click on our regular Facebook page, and request to join the secret group: </span><span style="background-color: white; color: #454545; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: #454545; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.facebook.com/healthyweightcenter/">www.facebook.com/healthyweightcenter/</a></span><span style="background-color: white; color: #454545; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #454545; font-family: Arial; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<span id="docs-internal-guid-4a12b1e8-27bf-9462-4c0d-227f1710af04"><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">If you would like even more support, you can read more about our full medical weight management program at </span><span style="font-family: Arial; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span><span style="font-family: Arial; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">. We now offer phone/Skype counseling in addition to our private 1:1 comprehensive office program, for extra convenience. Let us know when you need us - we’re here to help! Call any time: (603) 379-6500.</span></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-33861098059856588942016-10-18T16:08:00.002-07:002016-10-18T16:25:21.641-07:00Healthy "Comfort Food" Recipes: SWEET POTATO TURKEY SHEPHERDS PIE and More!<h1 dir="ltr" style="margin-bottom: 11pt; margin-top: 11pt; text-align: center;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">
</span></h1>
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 11pt; margin-top: 11pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.3333px; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;">Fall is here, and we are feeling cozy! Are you looking for some comfort food that will help you feel happy</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;"> and</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.3333px; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> healthy? Beth has been cooking up more great recipes!! </span></h1>
<h1 dir="ltr" style="margin-bottom: 11pt; margin-top: 11pt; text-align: center;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">TURKEY MEATLOAF </span><span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.3333px; font-weight: 400; vertical-align: baseline; white-space: pre-wrap;"> (4 servings)</span></h1>
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 11pt; margin-top: 11pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> A quick and easy dinner to prepare on a busy week night. Mix the ingredients and throw it in the oven. In one hour it’s done! Serve with some </span><a href="http://weight-watchers-points-recipes.blogspot.com/2008/03/garlic-mashed-potatoes-3-ww-points.html" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">garlic mashed</span></a><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> cauliflower and a winter squash for a complete meal.</span></h1>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calories: 258.8, Fat: 5.1 g, Protein: 37 g, Carb: 14 g, Fiber: 1.4 g</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup plus 2 tbsp ketchup (I use organic)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp worcestershire sauce</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 small onion, minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp olive oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.3 lb 99% lean ground turkey</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup seasoned breadcrumbs (I use 4c Whole Wheat)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 egg</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp marjoram</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">salt to taste</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat the oven to 350°. In a small bowl combine 2 tbsp ketchup with worcestershire sauce. Saute olive oil and onion on low until translucent, remove from heat. In a medium bowl mix turkey, onion, breadcrumbs, egg, 1/4 cup ketchup, salt and marjoram. Place mixture into a loaf pan or shape into a loaf and place on a baking pan. Spoon sauce on top. Bake uncovered for 55-60 minutes, remove from oven and let it sit for 5 minutes before slicing.</span></div>
<b id="docs-internal-guid-bf8f9989-da08-f0d7-1190-1aeeaeaccb7e" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">SWEET POTATO TURKEY SHEPHERDS PIE</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (serves 6 people)</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Calories: 250, Fat: 6g, Carb: 34g, Fiber: 6g, Protein:16.5g, Sugar: 3g, Sodium: 304mg (without salt)</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">For the filling: </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">For the potatoes: </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 lb 93% lean ground turkey 1-½ lbs sweet potatoes, peeled diced</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp olive oil 3 cloves garlic</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 medium onion, diced ½ cup 1% milk</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 celery stalk, chopped ¼ cup fat-free chicken broth</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 parsnip, diced 2 tbsp 0% plain greek yogurt</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 cloves garlic, diced salt and pepper to taste</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 oz mushrooms, diced</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 oz frozen mixed vegetables </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tbsp flour (leave out to make gluten-free)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup fat-free low-sodium chicken broth*</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp tomato paste</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp Worcestershire sauce</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp freshly chopped rosemary</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">salt and pepper</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">paprika</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boil </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">sweet potatoes and garlic in a pot of salted water until cooked and soft. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Drain</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">mash</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> with chicken broth, yogurt, salt and pepper. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> oven to 400°F. In a large saute pan</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> brown </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">turkey; </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">season</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> with salt and pepper. When cooked, set aside on a plate. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> olive oil to the pan, then add the onion and sauté one minute. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> the celery, parsnip, salt and pepper to taste; </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">cook</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> about 12 minutes, until celery is soft.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> garlic and mushrooms; </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">sauté </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">another 3-4 minutes. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> flour, salt and pepper and mix well. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Add</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Simmer</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> on low about 5-10 minutes. In 6 oven safe individual dishes </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">spread</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 1 cup of the meat mixture on the bottom of each dish. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Top</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> each with 1/2 cup mashed sweet potatoes. Use a fork to </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">scrape</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">the top of the potatoes to make ridges; </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">sprinkle</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> with paprika. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bake</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 20 minutes or until potatoes turn golden. </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Remove</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> from oven and let it cool 10 minutes before serving.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 2.1184615384615384; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">BAKED CHICKEN PARM </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">(8 Servings)</span></div>
<h3 dir="ltr" style="line-height: 1.44; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></h3>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 (about 8 oz each) chicken breast, fat trimmed, sliced in half to make 8</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3/4 cup seasoned breadcrumbs (I used whole wheat)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup grated Parmesan cheese</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 eggs beaten</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3/4 cup fat free mozzarella cheese </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup marinara</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: none; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">cooking spray</span></div>
</li>
</ul>
<h3 dir="ltr" style="line-height: 1.44; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions</span><span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></h3>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 450°. Spray a large baking sheet lightly with spray. Combine breadcrumbs and parmesan cheese in a bowl. Dip the chicken into the beaten eggs, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken. Lightly spray a little more oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese. Bake 5 more minutes or until cheese is melted.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: Serving Size:1 piece, Calories: 251, Carbohydrates: 14g, Fiber: 1.5g, Protein: 31.5g</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<h1 dir="ltr" style="line-height: 1.44; margin-bottom: 11pt; margin-top: 11pt; text-align: center;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">TURKEY STUFFED PEPPERS</span><span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (makes 6- ½ pepper servings)</span></h1>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These stuffed peppers are loaded with flavor and make a great dinner with a salad on the side. Make extra so you can have leftovers for lunch.</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 large red bell peppers; cut in half, washed, with seeds and stems removed</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 lb. 93% lean ground turkey</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 clove garlic, minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 onion, finely chopped</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 Tbsp. chopped fresh cilantro or parsley</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp. garlic powder</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp. cumin powder</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup reduced fat shredded cheddar cheese</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup fat-free, low-sodium chicken broth</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup tomato sauce (or tomato soup will do)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 1/2 cups cooked brown rice</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Olive oil spray</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Salt and pepper, to taste</span></div>
</li>
</ul>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions: </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Heat oven to 400°. Spray a little olive oil spray in a medium saute pan and heat on medium. Add onion, garlic, and cilantro to pan. Saute for 2 minutes, then add ground turkey. Season with salt, garlic powder, and cumin. Brown meat for several minutes until completely cooked through. Add ¼ cup tomato sauce and ½ cup chicken broth, mix well, and simmer on low for about 5 minutes. Combine cooked rice and meat together.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cut the bell peppers in half lengthwise, and remove all seeds. Place in a baking dish. Spoon the meat mixture into all pepper halves and fill. Place all stuffed pepper halves on the baking dish and pour the remainder of the chicken broth on the bottom of the pan. Cover tight with aluminum foil. Bake for 35 minutes. Top with shredded cheddar cheese and enjoy.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: Calories: 184.7, </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fat</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: 2.3 g, Protein: 20.8 g, </span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Carb</span><span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">: 20.2 g, Fiber: 1.6 g</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">SLOW COOKER CHICKEN TORTILLA SOUP</span></div>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></h2>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 lb. boneless/skinless chicken breast, cut into strips</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15 oz. whole peeled tomatoes, mashed</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 oz. enchilada sauce</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 medium onion, chopped</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 banana peppers, chopped</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 cloves garlic, minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 cups water</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14 oz. low-sodium chicken broth</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp cumin</span></div>
</li>
</ul>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp chili powder</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp salt</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">¼ tsp ground black pepper</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 bay leaf</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10 oz. frozen corn</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tbsp chopped cilantro</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">7 corn tortillas</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #2d2d2d; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">vegetable cooking spray</span></div>
</li>
</ul>
<h2 dir="ltr" style="line-height: 1.38; margin-bottom: 4pt; margin-top: 18pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></h2>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Place chicken, tomatoes, enchilada sauce, onion, banana peppers, and garlic into slow cooker. Pour in water and chicken broth. Season with cumin, chili powder, salt, ground pepper, and bay leaf. Stir in corn and cilantro. Cover and cook on high for 3-4 hours,(or on low for 6-8 hrs).</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #2d2d2d; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 400 degrees F (200 degrees C). Lightly coat both sides of tortillas with cooking spray. Cut tortillas into strips, then spread on a baking sheet. Bake in preheated oven until crisp, 10 to 15 minutes. Sprinkle tortilla strips over soup.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">TURKEY SAUSAGE, KALE AND WHITE BEAN SOUP</span><span style="background-color: white; color: #424241; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (serves 4)</span></h1>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This hearty soup is loaded with fiber and is a very satisfying meal on a chilly evening. Top with some good grated cheese and add a salad on the side.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Serving Size: 2 cups, Calories:320.7, Fat:13.0g, Protein:33.2g, Carb:15g, Fiber:5g, Sodium: 697mg</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1.25 lb lean turkey sausage (shady hill brand turkey sausage- remove casing)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp olive oil</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 clove garlic, minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 bunch kale: rinse, remove leaves from the ribs, and roughly chop</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup Cannellini or Northern beans, drained and rinsed</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 cups fat-free chicken stock</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 cups water</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 small pinch dried red pepper flakes (optional)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">salt and freshly ground pepper to taste</span></div>
</li>
</ul>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Heat oil over medium-high heat in a medium sized pot. Add sausage meat breaking it up with a spatula or wooden spoon into large chunks. When completely cooked, add garlic and saute for 2 – 3 minutes (careful not to let the garlic burn). Add the water, stock, beans and red pepper flakes (if using) and stir thoroughly. Simmer on low for 10 minutes, covered. Throw in kale and allow to simmer for another 10 minutes covered. Adjust salt and pepper to taste. Divide into four bowls and serve hot.</span><br />
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Hope you enjoy these! If you'd like help with additional meal planning, recipes, PLUS a healthy comprehensive lifestyle approach to healthy weight control, we've got you covered! In addition to our great team of nutritionists and lifestyle coaches, we have our medical team, Jennifer Warren,MD, and Pat Pappel, ARNP, who are experts in medical weight management. They help fine-tune the health of patients every day. We'd love to help you achieve the life and health goals YOU want for yourself! Read more about our program here: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a>
Call any time: (603) 379-6500</span></div>
<div>
<span style="background-color: white; color: #343634; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-31703694863905657482016-10-14T10:52:00.001-07:002016-10-14T11:07:44.026-07:00Healthy sweet treats for fall! Mini pumpkin pie and more...<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">
Are you looking for healthier fall dessert recipes and sweet treats? Amy and Beth came up with some GREAT recipes!!
Fall Dessert Recipes</span></div>
<b id="docs-internal-guid-b975e275-c450-d322-f800-50ea7804c654" style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">MINI PUMPKIN PIE</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Makes 12 servings= 1 mini pie, 41 calories, 0.5g total fat (0.5g sat fat), 6g carbs, 1g fiber, 2g protein </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 small square wonton wrappers (often stocked with the tofu in the refrigerated section of the supermarket) </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3/4 cup canned pure pumpkin </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3/4 cup light/low-fat ricotta cheese </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3 packets no-calorie sweetener (like Truvia) </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp. vanilla extract </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 tsp. pumpkin pie spice </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 tsp. cinnamon </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dash salt </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Optional toppings: light whipped topping (like Skinny Truwhip or So Delicious Dairy Free CocoWhip!), additional cinnamon </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 350 degrees. Spray a 12-cup muffin pan with nonstick spray. Place a wonton wrapper into each cup of the muffin pan. Press it into the bottom and up along the sides. Lightly spray wrappers with nonstick spray. Bake until lightly browned, about 8 minutes. Meanwhile, thoroughly mix remaining ingredients in a medium bowl. Spoon pumpkin mixture into wonton cups, about 2 tbsp. each. Cook time is ~10 minutes. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -5.25pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PUMPKIN CUSTARD CRUSTLESS PIE</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: 1 serving= 1/9th of recipe, 65 calories, 0.5g fat, 81mg sodium, 12 g carbs, 1g fiber, 7g sugar, 5g protein</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 15-oz. can pure pumpkin</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 12-oz. can evaporated fat-free milk</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup fat-free liquid egg whites or eggbeaters</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3/4 cup zero-calorie baking granulated sweetener (examples: splenda baking sweetener, stevia baking sweetener)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp. pumpkin pie spice</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 350 degrees. Combine all ingredients in a bowl, and mix thoroughly. Place mixture in a baking dish (8" X 8" works well) sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. It will remain a little soft, like pie filling. Custard can be eaten hot or cold. Cut into 9 pieces and enjoy!</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition per serving: 1 serving= 1/9th of recipe, 65 calories, 0.5g fat, 81mg sodium, 12 g carbs, 1g fiber, 7g sugar, 5g protein</span></div>
<b style="font-weight: normal;"><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -5.25pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">BAKED APPLE</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Makes 4 servings, Serving size= 1 apple, 104 calories, 0.5g fat, 10mg sodium, 27g carbs, 4g fiber, 21g sugar, 0.5g protein </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 medium Rome or Braeburn apples</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12 oz. can diet black cherry soda</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp. granulated sugar</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">¼ tsp. Cinnamon (optional: add more for topping)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">½ cup fat-free whipped topping (optional)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 375 degrees. Core apples. Place apples in a casserole dish. Pour the entire can of soda over the apples. Sprinkle with sugar and cinnamon. Bake in the oven until apples are tender, about 45 minutes. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Top each apple with 2 tbsp. whipped topping and additional cinnamon, as desired. Enjoy!</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-left: -5.25pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">UPSIDE DOWN PUMPKIN CHEESECAKE PUDDING</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Makes 10 servings: 115 calories, 0.4g fat, 207mg sodium, 18g carbs, 1.8g fiber, 7.5g sugar, 5.2g protein</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 oz reduced fat cream cheese (room temperature)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 oz Cool Whip Free</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 oz fat-free sour cream</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 pouches 100 Calorie Packs Honey Maid Thin Crisps (crushed)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 can pumpkin puree (16 oz)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 Tbsp lemon juice</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">¾ cup Splenda baking sweetener (or less, depending on how sweet you like it)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tsp. pumpkin pie spice</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mix cream cheese, Cool Whip, sour cream, lemon juice, and Splenda. Add the pumpkin and pumpkin pie spice, and mix thoroughly. Pour into 10 dessert dishes and let chill in the fridge for several hours. Top with a small handful of crushed Honey Maid Thin Crisps and enjoy.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Recipes with our High Protein Oatmeal (available in the office and online at <a href="http://seacoastnutrition.com/">SeaCoastNutrition.com</a>)</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Apple Cinnamon Oatmeal Cookies</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of our High Protein Apples n’ Cinnamon Oatmeal, 1/4 tsp cinnamon, 2 packets noncaloric sweetener, 1/3 cup water, 1/8 tsp baking powder, 1/2 tsp vanilla extract</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 350° F. Mix all dry ingredients together, add extract and water. Stir until moistened. Scoop into mini paper baking cups or greased baking pan (use Pam non-stick cooking spray) and bake for 12-15 minutes or until golden brown</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Gingerbread Cookie Oatmeal</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of our HIgh ProteinMaple n’ Brown Sugar Oatmeal, 1/2-2 Tbsp sugar-free gingerbread syrup, 1/2-3/4 cup cold water</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preheat oven to 350°F. Mix all dry ingredients together, add extract and water. Stir until moistened. Scoop into mini paper baking cups or greased baking pan (use Pam non-stick cooking spray) and bake for 12-15 minutes or until golden brown.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Oatmeal Pancakes</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 packet of our High Protein Apples n’ Cinnamon Oatmeal, 4 ounces of water, Non-stick cooking spray, 2 Tbsp sugar-free non-caloric pancake syrup (optional)</span></div>
<br />
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<div style="line-height: 1.38;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mix packet of oatmeal with water to create a batter. Coat a pan with non-stick cooking spray. Spoon batter onto pan and brown each side. Can be served with sugar-free, non-calorie syrup.</span></div>
<div style="line-height: 1.38;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<span style="font-family: "arial";"><span style="background-color: white; font-size: 14px; line-height: 19.3199996948242px; white-space: pre-wrap;">If you need some help setting up a healthy fall routine that can keep your strong and slim all winter, give us a ring at (603) 379-6500. We now offer phone consultations (or via Skye) for extra help, in addition to our private, 1:1 nutrition counseling in the office, and our more comprehensive medical weight management program for people who'd like even more! Learn about us at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-65967127125841626482016-10-14T06:53:00.002-07:002016-10-14T06:53:52.410-07:00Tailgating Recipes: Buffalo Chicken Dip, Greek 7 Layer Dip, Taco Dip, and more!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
Are you looking for some delicious - and healthy - fall recipes for cooler days and nights? Ready to tailgate? Our crew at Physicians Healthy Weight Center shared their favorites! Enjoy!!!</div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
This was first published for our Secret Facebook Group if you want to join, "like" us on Facebook, friend-request Dr. Warren, and she'll try to get you in: <a href="https://www.facebook.com/Healthyweightcenter/">https://www.facebook.com/Healthyweightcenter/</a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Tailgating Recipes</span></div>
<b id="docs-internal-guid-796cc0a8-c36f-911e-fbad-e791a99ee63f" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lighter Buffalo Chicken Dip </span><span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (serves 9)</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Serving Size: 1/3 cup, Calories: 107.9, Fat: 4.9g, Carbs: 5.4g, Fiber: 0g, Protein: 10.3 g</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4 oz reduced fat cream cheese, softened</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup fat free sour cream or 0% plain greek yogurt</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup Franks hot sauce (or whatever hot sauce you like)</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/2 cup crumbled blue cheese</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp white wine vinegar</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 cups cooked shredded chicken</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mix the first 5 ingredients together until smooth. Add the chicken and put this in the microwave for 5 minutes or until warm. Serve with carrots sticks and celery.</span></div>
<b style="font-weight: normal;"><br /><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Greek 7 Layer Dip </span><span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> (serves 9)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Serving Size: 1/4 cup, Calories: 93, Fat: 5g, Carbs: 7g, Fiber: 1.5g, Protein: 5g, Sodium: 202 mg</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients</span><span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 ounces hummus, store bought or homemade</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup 0% fat Greek yogurt</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 clove garlic, finely minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 tsp chopped fresh dill</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Juice of 1/2 lemon</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pinch kosher salt</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Freshly ground black pepper</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tbsp red onion, minced</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup English cucumber (about ½ large), ½-inch dice</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 cup Roma tomato, seeded, ½-inch dice</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup crumbled fat free feta cheese</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1/4 cup Kalamata olives, sliced</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In a small bowl, combine yogurt, garlic, dill, lemon juice, salt and freshly ground pepper. Set aside.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In an 8”x8” or 7″ x 11″glass dish, layer the hummus, yogurt mixture, red onion, cucumber, tomatoes, feta and olives. Serve with low carb pita or veggies.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pita Pizzas</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Joseph’s Oat Bran Flax Pitas</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pizza Sauce</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fat Free Mozzerella Cheese</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Favorite toppings: onions, peppers, banana peppers, black olives, spinach, artichoke hearts, mushrooms, turkey pepperoni, turkey sausage…</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #343634; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Cook at 400 until cheese melts and pita is crispy.</span></div>
<b style="font-weight: normal;"><br /><br /><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bacon Cheeseburger Meatballs</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Alfresco chicken meatballs or lean beef meatballs</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Fat Free American Cheese, cut in small pieces</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pre-Cooked Bacon slices, cut in small pieces (option) or turkey bacon or vegetarian bacon</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ice Berg Lettuce, cut into small pieces</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Grape Tomatoes, cut in half</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: disc; margin-left: 11px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Dill pickle chip</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Instructions:</span></div>
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Bake Alfresco meatballs or lean beef meatballs as directed, following the package instructions.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Meanwhile: Cut small pieces of American cheese to melt on top when meatballs are baked.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">"Stack" your desired toppings on toothpicks. I used a piece of bacon, a small piece of ice berg lettuce and a half grape tomato.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When the baking time is up, top each meatball with a small slice of cheese, place back in the oven for a couple of minutes more to let the cheese melt.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Poke the already stacked skewer into the meatball, plate and serve.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; margin-left: 31px; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Serve with ketchup, mayo and mustard dipping "sauce" if desired.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /><br /></b><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Pat’s Taco Dip</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ingredients:</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1-½ cans vegetarian refried beans</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">16 oz. fat-free (or light) sour cream or 0% plain Greek yogurt</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8 oz. reduced-fat cream cheese</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 package reduced sodium taco seasoning mix</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 jar salsa (Newmans Own brand works well)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2 tomatoes, cut up finely</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 yellow pepper, finely chopped</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Shredded lettuce</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1 package Fat-free shredded mozzarella cheese</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Scallions, finely diced</span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Directions: </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In a 9x13 inch dish, spread refried beans evenly. </span></div>
<span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;">In a seperate bowl, using an electric mixer, combine sour cream, cream cheese, and taco seasoning. After mixing, layer this over the refried beans. Next, spread jar of salsa over the sour cream mixture. </span><span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;">Layer tomatoes and yellow pepper over the salsa. Top with shredded lettuce, shredded cheese, and scallions. Enjoy with tortilla chips or chopped vegetables. </span><br />
<span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;">As always, we're here to help you set up a more comprehensive lifestyle plan, any time you need us! Learn about us at: <a href="http://www.physicianshealthyweightcenter.com/when_you_visit">http://www.physicianshealthyweightcenter.com/when_you_visit</a></span><br />
<span style="background-color: white; font-family: Arial; font-size: 13.333333333333332px; vertical-align: baseline; white-space: pre-wrap;">Call us whenever you like: (603) 379-6500 </span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-78286313684530105162016-09-22T17:09:00.002-07:002016-09-22T18:35:51.289-07:00"Will a FitBit Fitness Tracker Make Me GAIN Weight?" <span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">"Will my FitBit make me GAIN weight?" A patient asked me this today after reading several articles which seemed to suggest that people who are trying to lose weight with fitness trackers actually do worse than those who don't use them. She was referring to this article: </span><span style="color: black; font-family: "arial"; font-size: 14.6667px; line-height: 1.38; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.today.com/health/your-activity-tracker-may-actually-keep-you-losing-weight-t103046">http://www.today.com/health/your-activity-tracker-may-actually-keep-you-losing-weight-t103046</a></span><span style="font-family: "arial"; font-size: 14.6667px; line-height: 1.38; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> which states, "A new study finds that people using a fitness tracker lose fewer pounds than those who don’t use the tech.” </span><br />
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4"></span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4"><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">She had also read this article: </span><span style="color: black; font-family: "arial"; font-size: 14.6667px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.today.com/health/fitness-band-frustration-users-complain-weight-gain-trackers-t66146">http://www.today.com/health/fitness-band-frustration-users-complain-weight-gain-trackers-t66146</a></span><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> which says, "some wearers are experiencing fitness band frustration. They find that their Fitbit actually moves the scale in the wrong direction — making them pack on the pounds, as opposed to maintaining or shedding unwanted weight."</span></span></div>
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4"><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"> </span></span></div>
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4">
</span>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4"><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">What is going on here? What does the research really say? The actual study was published in JAMA (Journal af the American Medical Association) on September 20. Researchers studied 471 people and concluded: “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Among young adults with a BMI between 25 and less than 40, the addition of a wearable technology device to a standard behavioral intervention resulted in less weight loss over 24 months. “ In other words, no, </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">fitness trackers did not make people gain weight, </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">but somewhat surprisingly, those who used them lost less weight than those who did not. </span><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://jama.jamanetwork.com/article.aspx?articleid=2553448">http://jama.jamanetwork.com/article.aspx?articleid=2553448</a> </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Why could this be? There has been some interesting speculation. </span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">“For some people these types of things are extremely motivating and might be exactly what they need; for other people they may be ineffective,” said John Jakicic, chair of the health and physical activity department at the University of Pittsburgh, and an author of the study.” Sports Medicine physician Dr. David Geier, who wasn’t involved in the study, speculates, “Activity trackers … may give some people a false sense of how active they are. ‘Look how active I was today I can eat this cupcake.’” In other words, people may get excited about the extra exercise they are doing, and then make the mistake of “rewarding” themselves with extra calories - too many calories for their actual goals and needs. <a href="http://www.today.com/health/your-activity-tracker-may-actually-keep-you-losing-weight-t103046">http://www.today.com/health/your-activity-tracker-may-actually-keep-you-losing-weight-t103046</a></span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">Another problem - the trackers try to estimate the number of calories burned, but this number may not be accurate for a particular person. Individuals may have “faster” or “slower” metabolisms than the average person their age, gender, and weight - and the tracker simply does not know that. Basal metabolic rate (also called BMR, or REE for Resting Energy Expenditure) can vary by 30% from one person to another! The device cannot possibly know you as an individual, and may be overestimating the number of calories you are burning for a given amount of activity. <a href="http://ajcn.nutrition.org/content/82/5/941.full">http://ajcn.nutrition.org/content/82/5/941.full</a></span></span></div>
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4">
</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4"><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">What else could be going on? While it is easy to understand that people might eat extra calories they think they’ve “earned” with exercise, and trackers themselves may be overestimating the number of calories burned, we need to remember that weight loss is not just a matter of “calories in versus calories out” - not all calories are equal! </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">From the second article: </span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">“So many people get fixated on the number of calories they are getting every day,” Wertheim explained, “and don’t think about ...the kind of calorie you are consuming...sugar and refined carbohydrates have a higher glycemic index, causing the body to produce insulin and store fat.” Dr. Holly F. Lofton, director of the</span><span style="background-color: white; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;"> </span><a href="http://thinforlife.med.nyu.edu/about-us/meet-our-doctors/dr-holly-lofton" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">NYU Langone medical weight management program</span></a><span style="background-color: white; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">,</span><span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;"> presents more possible problems: “Hormones, sleep and the time you eat can play key roles in weight loss, too.” Again, trackers cannot accurately measure the role these factors have on weight. <a href="http://www.today.com/health/fitness-band-frustration-users-complain-weight-gain-trackers-t66146">http://www.today.com/health/fitness-band-frustration-users-complain-weight-gain-trackers-t66146</a></span></span></div>
<span id="docs-internal-guid-0d26a88e-545c-7253-ddfe-42a947604af4">
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #525252; font-family: "arial"; font-size: 15.3333px; vertical-align: baseline; white-space: pre-wrap;">Can too much exercise itself lead to weight gain? Some experts note that extreme exercise (such as marathon training) can backfire, and ironically slow metabolism down. </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">“The surprising result could be related to a dynamic that some runners have encountered during training, particularly when following demanding workout schedules like marathon programs. The so-called “train gain” effect occurs when the strain of workouts leads to overeating, rewarding yourself with food or stress-induced changes to metabolism.” Too much of anything is unhealthy, and can put excess stress on our bodies. <a href="http://running.competitor.com/2016/09/news/new-study-suggests-wearing-fitness-tracker-may-impede-weight-loss_155780">http://running.competitor.com/2016/09/news/new-study-suggests-wearing-fitness-tracker-may-impede-weight-loss_155780</a></span></div>
<br /><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">So, what is the bottom line - should we use fitness trackers to lose weight? Not by themselves! Fitness trackers can be EXCELLENT tools to help motivate us to move more, and monitor our progress in fitness and health, but unless we also journal our food intake, we are not going to lose weight. Exercise by itself is not a great way to lose weight anyway - the research shows that proper diet is key (along with support, accountability, and behavioral/lifestyle strategies, quality sleep, relaxation, and more.) <a href="http://www.nwcr.ws/research/published%20research.htm">http://www.nwcr.ws/research/published%20research.htm</a></span></div>
<br /><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Combine a fitness tracker with a good food journal - such as the free smartphone app MyFitnessPal <a href="https://www.myfitnesspal.com/">https://www.myfitnesspal.com/</a> (there are other food journals out there, but this is the most popular, and is easy to use.) Make sure the food journal you choose does more than track calories - it also should calculate your protein, carbs, fat, and “macro ratio” to make sure your meals and snacks are balanced properly. Do you need help determing how many calories, how much protein, how much carb, etc, you need? The automated devices can help you try to figure things out on your own, but if you’d like extra help, and want to make sure you are doing things correctly, give us a call! We offer 1:1 counseling in person, online, or via phone/Skype. We are here to help if you need it! Give us a ring: (603) 379-6500. Read more about our program: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-37541668546089460642016-09-20T09:06:00.002-07:002016-09-20T12:34:06.997-07:00Food Journaling for Weight Loss: What Would Nancy Drew Do?<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; line-height: 1.38; white-space: pre-wrap;">Some people think food journaling can be a 'drag', but it can be a GREAT tool for awareness, accountability, and problem-solving! Think of it as your own “Sherlock Holmes/Nancy Drew” strategy, or detective tool! Once we see what we are actually eating, and what challenges we are facing in our daily lives, it becomes much easier to take charge and create simple solutions. We use this tool in our clinic every day, and we are now offering online and phone/Skype counseling and journal analysis for convenience for people who would like help from a distance. Research including the National Weight Control Registry shows that those who use a journal are far more likely to be successful both in losing weight, and keeping it off for the long term.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How does a journal work? It’s one thing to know what to do - and another to thing to make it happen! Journaling helps us see what challenges might be “tripping us up” - and analysis helps us come up with simple solutions for problems. Journaling can be done with a free smartphone app such as “MyFitnessPal” (with a little tweaking of the app - we show people how to set to protein goals properly, for example), or even on paper (“old school” pen-and-paper notebooks are still popular, and they work too!) Research has shown that those who use smartphone apps tend to be the most successful, since they are simple to use once they are set up, they have a vast library of calorie, protein and other nutrient information at your fingertips, and they allow in-depth analysis, and instant problem-solving. But good news for those who like old-fashioned pen-and-paper - handwritten journals come in a close second place for success. Choose whichever feels most comfortable and natural for you, and you are most likely to actually use it! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What should we record in a journal? Food (what we ate and when) and calories, to start. It is useful to also include exercise, other daily physical activity (chores, etc), sleep (quality and quantity), and stresses or other challenges in life that might be making it tough to stay on track with our healthy lifestyle. Most smartphone apps will instantly enter calories for you (and will automatically calculate other information for you, such as protein, fiber, carbohydrate, sodium, and macronutrient balance - all very helpful information), and have a way to record your exercise. They also have a note section where you can record your sleep, challenge or stress you faced, and ideas and thoughts on your journey. If you choose to use a written journal, it may be easiet to record just food (type, amount, calories, and time), but it might be too much to try to record protein, carbs or other nutrients (unless you like to write a lot!) Our nutritionists can review a written record and quickly calculate the protein amount (they are really good at their jobs!) Also jot down activity, exercise, sleep, and stress/challenges you faced, and other thoughts you might have about your health journey, and we’ll give you insight, feedback, and ideas to make your healthy lifestyle more simple, tasty, and fun!</span><span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Sometimes we realize, after looking at our journal, that we are doing really well 90% of the day, but have a “trouble spot” that keeps tripping us up, day after day, despite our best intentions. Intentions are good - but a concrete, realistic plan is even better! For example, if you start out with a great breakfast and lunch, but then overeat in the afternoon or evening, a quick review of a journal can help identify what the problem might be (it might be a breakfast too low in protein, a lunch too high in carbohydrate, or a lack of a high-protein snack in the early afternoon, for example). Another example: we THINK we are eating the right amount of calories for our needs, but are gaining weight (or not losing the weight we want). A journal analysis can identify hidden calories (and we can provide tasty alternatives for food that is too calorie-dense, for example). Or perhaps a journal analysis may reveal an imbalance in our protein-to-carbohydrate ratio (known as “macronutrient ratio”); we can easily rebalance your meals and snacks. These are simple problems to solve, if we analyze them, and create a solution.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">What does the research say about journaling ? Do we really need to journal, or can we just learn about nutrition, and try to stay motivated on our own? </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Studies have found that an individual’s motivation to lose weight combined with nutrition knowledge are NOT enough to maintain healthy weight long-term. Weight loss is very difficult and regain is very common; the most powerful predictor of long term weight loss was the amount of journaling done each week! Journaling enhances accountability and awareness of current behavior - it keeps us on top of our game. Journaling also helps us preplan our meals and exercise, set small attainable goals, and overcome resistance and challenges we face when trying to establish and maintain healthy behaviors. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 8.799999999999999px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: super; white-space: pre-wrap;">2,3</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">.</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">One study evaluating self-monitoring behaviors related to weight loss found those who journal the most over a 6 months period lost significantly more weight than those that journal the least. Individuals counting calories and/or measuring food most days of the week also experienced greater weight loss. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Another key finding: the amount of journaling done in the first 18 weeks of a program was directly associated with amount of weight lost. It makes sense that getting off on the right foot - and solving problems early and assertively - leads to better success. New habits are tough to set up, and establish, and can take time to “solidify” so they become “second nature”. Journaling and analysis can help this process. </span><span id="docs-internal-guid-2e5adea9-4915-e905-f3a2-6efb8283daa7"><span style="font-family: Arial; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;">Our Nancy Drew team can help!</span></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you would like help journaling, setting up simple strategies for success, and would love some extra support and problem-solving with our expert team, you can call us at (603) 379-6500. Read more about our program: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">References</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. Kong, A., Beresford, S., Imayama, I., Duggan, C., Alfano, C., Foster-Schubert, K., Neuhouser, M., Johnson, D., Wang, C., Xiao, L., Bain, C., McTiernan, A. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Adoption of diet-related self-monitoring behaviors varies by race/ethnicity, education, and baseline binge eating score among overweight-to-obese postmenopausal women in a 12-month dietary weight loss intervention.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutr Res. 2012 Apr; 32(4): 260-265</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3350640/" style="text-decoration: none;"><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3350640/</span></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. Snetselaar, Linda (2007) </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutrition Counseling for Lifestyle Change</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boca Raton, FL, CRC Press, Taylor and Francis Group, chapters 9-14</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. Bronner, F. (2006) </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutritional and Clinical Management of Chronic Conditions and Diseases. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boca Raton, FL, Taylor and Francis Group</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. Khokhar, B., Jones, J., Ronksley, P., Armstrong, M., Caird, J., Rabi, D. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Effectiveness of mobile electronic devices in weight loss among overweight and obese populations: a systematic review and meta-analysis. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">BMC Obesity 2014, 1:22</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">5. Kong, A., Beresford, S., Alfano, C., Foster-Schubert, K., Neuhouser, M., Johnson, D., Duggan, C., Wang, C., Xiao, L., Jeffery, R., Bain, C., Tiernan, A. </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Self-monitoring and eating-related behaviors associated with 12 month weight loss in postmenopausal overweight-to-obese women.</span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">J Acad Nutr Diet. 2012 Sep; 112(9):1428-1435</span><a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432675/" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3432675/</span></a></div>
<span style="font-family: "arial"; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;">Dina Aronson, 2007, </span><span style="font-family: "arial"; font-size: 14.666666666666666px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">High-Tech Counseling: An untapped market for today’s dietitian?</span><a href="http://www.todaysdietitian.com/newarchives/tdmar2007pg46.shtml" style="text-decoration: none;"><span style="color: black; font-family: "arial"; font-size: 14.666666666666666px; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="color: #1155cc; font-family: "arial"; font-size: 14.666666666666666px; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.todaysdietitian.com/newarchives/tdmar2007pg46.shtml</span></a>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-41382355737904604002016-09-15T18:11:00.004-07:002016-09-16T10:37:50.080-07:00Healthy Frozen Dinners for Busy People!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
</div>
<div style="text-align: left;">
<span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">Do you need quick, healthy dinners to fit your busy life? No time to cook? When life is crazy, you need to simplify wherever you can, stock up, and be prepared. It can seem daunting, but healthy frozen meals do exist, if you know where to look. We've compiled a list of tasty meals containing fewer</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> than 400 calories</span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">, with good quality </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">protein, balanced </span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">with</span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> a proper amount of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">carbohydrate, </span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">without excess sodium.<span style="font-weight: 700;">
</span></span></div>
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"></span><br />
<div style="text-align: left;">
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.38; vertical-align: baseline;"><span style="font-family: "arial"; vertical-align: baseline;">Our meal goals: </span><span style="font-family: "arial"; vertical-align: baseline;">fewer than 400 calories</span><span style="font-family: "arial"; vertical-align: baseline;">, </span></span></span><span style="font-family: "arial"; font-size: 16px; font-weight: bold; line-height: 22.0799999237061px; vertical-align: baseline; white-space: pre-wrap;">at least </span><span style="font-family: "arial"; font-size: 16px; font-weight: bold; line-height: 22.0799999237061px; vertical-align: baseline; white-space: pre-wrap;">10-15g of protein, </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">balanced</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">protein:carb ratio </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">(ideally 1:1, no higher than 1:2), </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">less than 40g of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">carbohydrate,</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> less than 10g of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">saturated fat, </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> and ideally</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> less than 600mg sodium</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">.</span><br />
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial";"><span style="line-height: 22.0799999237061px; white-space: pre-wrap;">Some delicious examples:</span></span><br />
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none;"><colgroup><col width="340"></col><col width="76"></col><col width="70"></col><col width="67"></col><col width="78"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Name </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Calories </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Protein </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Carbs.</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sodium</span></div>
</td></tr>
<tr style="height: 28px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Florentine</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">290</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">38g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Mayan Harvest Bake </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">340</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">390mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Pasta Pomodoro </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">280</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">40g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">470mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Enchilada </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">280</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">24g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">620mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boca Meatless Chili </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">150</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">25g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">650mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Amy’s Tofu Scramble </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">320</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">w/Marinara and Parmesan </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">320</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">And Noodles</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">270</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">29g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">590mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Lemon Herb Chicken</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">260</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">33g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Grilled Basil Chicken </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">240</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">17g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">30g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Grilled Chicken Pesto w/Vegetables </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">200</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">27g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">11g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 40px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Roasted Chicked Marsala w/Mushrooms </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">29g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">640mg</span></div>
</td></tr>
<tr style="height: 77px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken and Vegetable Stir Fry</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">190</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">500mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Roasted Beef Merlot (GF)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20f</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Grilled Chicken and Broccoli Alfredo</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">190</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">27g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Beef and Broccoli </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">220</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">34g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lean Cuisine Herb Roasted Chicken </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">170</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">16g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">510mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lean Cuisine Salmon with Basil </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">38g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">500mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Smart Ones Homestyle Beef Pot Roast </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">690mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Smart Ones Chicken Mesquite </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">33g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">670mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tomato Basil Chicken with Spinach </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">160</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">13g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Asian-Style Beef and Broccoli </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">160</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">16g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">640mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Morningstar Farms Garden Veggie Burger (for 1 Burger)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">110</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">350mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Morningstar Farms Grillers Prime Veggie Burgers (for 1 Burger)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">170</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">17g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">360mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Nuggets (for 7 Nuggets)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">210mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Patty (for 1 patty)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">200mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Tenders (for 2 tenders)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">150</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">230mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Earth’s Best Chicken Nuggets (for 4 nuggets)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">120</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">11g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">270mg</span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Frozen Pizza: </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Palermo and Kashi are higher in protein, lower in carbohydrate (choose “thin crust” versions)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These meals can make dinner just a little bit easier, when life gets really busy! If you'd like to simplify further, you can try our "Fast Track" to make your life even easier (and healthier): <a href="http://www.seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html">http://www.seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html</a>
We love to help people set up sustainable, realistic nutrition, exercise, and lifestyle plans - we're here to help! Learn more at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a>, or call (603) 379-6500, any time! </span></div>
<div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-70608343909413039302016-09-15T18:11:00.001-07:002016-09-16T10:36:30.361-07:00Healthy Frozen Dinners for Busy People!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
</div>
<div style="text-align: left;">
<span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">Do you need quick, healthy dinners to fit your busy life? No time to cook? When life is crazy, you need to simplify wherever you can, stock up, and be prepared. It can seem daunting, but healthy frozen meals do exist, if you know where to look. We've compiled a list of tasty meals containing fewer</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> than 400 calories</span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">, with good quality </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">protein, balanced </span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">with</span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> a proper amount of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">carbohydrate, </span><span style="font-family: "arial"; font-size: 16px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">without excess sodium.<span style="font-weight: 700;">
</span></span></div>
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"></span><br />
<div style="text-align: left;">
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"><span style="line-height: 1.38; vertical-align: baseline;"><span style="font-family: "arial"; vertical-align: baseline;">Our meal goals: </span><span style="font-family: "arial"; vertical-align: baseline;">fewer than 400 calories</span><span style="font-family: "arial"; vertical-align: baseline;">, </span></span></span><span style="font-family: "arial"; font-size: 16px; font-weight: bold; line-height: 22.0799999237061px; vertical-align: baseline; white-space: pre-wrap;">at least </span><span style="font-family: "arial"; font-size: 16px; font-weight: bold; line-height: 22.0799999237061px; vertical-align: baseline; white-space: pre-wrap;">10-15g of protein, </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">balanced</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">protein:carb ratio </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">(ideally 1:1, no higher than 1:2), </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">less than 40g of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">carbohydrate,</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> less than 10g of </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">saturated fat, </span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> and ideally</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> less than 600mg sodium</span><span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">.</span><br />
<span style="font-family: "arial"; font-size: 16px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="font-family: "arial";"><span style="line-height: 22.0799999237061px; white-space: pre-wrap;">Some delicious examples:</span></span><br />
<br /></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: center;">
<br /></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="margin-left: 0pt;">
<table style="border-collapse: collapse; border: none;"><colgroup><col width="340"></col><col width="76"></col><col width="70"></col><col width="67"></col><col width="78"></col></colgroup><tbody>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Name </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Calories </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Protein </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Carbs.</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Sodium</span></div>
</td></tr>
<tr style="height: 28px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Florentine</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">290</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">38g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Mayan Harvest Bake </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">340</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">390mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Pasta Pomodoro </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">280</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">40g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">470mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Kashi Chicken Enchilada </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">280</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">24g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">620mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Boca Meatless Chili </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">150</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">25g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">650mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Amy’s Tofu Scramble </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">320</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">w/Marinara and Parmesan </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">320</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">And Noodles</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">270</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">29g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">590mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Lemon Herb Chicken</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">260</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">33g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Grilled Basil Chicken </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">240</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">17g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">30g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">550mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Grilled Chicken Pesto w/Vegetables </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">200</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">27g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">11g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 40px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Roasted Chicked Marsala w/Mushrooms </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">29g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">640mg</span></div>
</td></tr>
<tr style="height: 77px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Chicken and Vegetable Stir Fry</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">190</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">500mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Cafe Steamers Roasted Beef Merlot (GF)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">15g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20f</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Grilled Chicken and Broccoli Alfredo</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">190</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">27g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">8g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Healthy Choice Beef and Broccoli </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">220</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">20g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">34g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">580mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lean Cuisine Herb Roasted Chicken </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">170</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">16g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">510mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Lean Cuisine Salmon with Basil </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">19g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">38g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">500mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Smart Ones Homestyle Beef Pot Roast </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">690mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Smart Ones Chicken Mesquite </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">250</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">22g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">33g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">670mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Tomato Basil Chicken with Spinach </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">160</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">18g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">13g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">600mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Asian-Style Beef and Broccoli </span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">160</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">16g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">640mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Morningstar Farms Garden Veggie Burger (for 1 Burger)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">110</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">9g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">350mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Morningstar Farms Grillers Prime Veggie Burgers (for 1 Burger)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">170</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">17g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">360mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Nuggets (for 7 Nuggets)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">210mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Patty (for 1 patty)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">180</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">200mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Applegate Naturals Chicken Tenders (for 2 tenders)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">150</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">12g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">14g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">230mg</span></div>
</td></tr>
<tr style="height: 0px;"><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Earth’s Best Chicken Nuggets (for 4 nuggets)</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">120</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">11g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">10g</span></div>
</td><td style="border-bottom: solid #ffffff 1px; border-left: solid #ffffff 1px; border-right: solid #ffffff 1px; border-top: solid #ffffff 1px; padding: 7px 7px 7px 7px; vertical-align: top;"><div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">270mg</span></div>
</td></tr>
</tbody></table>
</div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Frozen Pizza: </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Palermo and Kashi are higher in protein, lower in carbohydrate (choose “thin crust” versions)</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">These meals can make dinner just a little bit easier, when life gets really busy! If you'd like to simplify further, you can try our "Fast Track" to make your life even easier (and healthier): <a href="http://www.seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html">http://www.seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html</a>
We love to help people set up sustainable, realistic nutrition, exercise, and lifestyle plans - we're here to help! Learn more at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a>, or call (603) 379-6500, any time! </span></div>
<div>
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-83314489122996256262016-08-30T09:07:00.001-07:002016-08-30T13:18:39.447-07:004 Keys for a Successful Diet Plan: Keep It Simple, Tasty, Filling, Successful!<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">How do we lose weight - and keep it off? While there is no single "magic bullet", research has shown us that certain food, exercise, and behavioral strategies will give us our best results. Success starts with a realistic, achievable food plan. Here are four key components - requirements for success - that you should have in place as you set up your plan. <span style="font-size: 14.6667px; line-height: normal;">These four keys apply regardless of your diet preference - vegetarian, Paleo, Mediterranean, Nordic, etc - the details may vary, but the principles remain the same!</span>
1. " Food has to be SIMPLE ENOUGH."</span></div>
<span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Translation: If we can simplify healthy eating, we are more likely to succeed. Simplicity and convenience can improve success. Life is complicated, and we can become exhausted by “decision fatigue”, if we have too many choices to make! We have to choose nutrition which matches our lifestyle. Many busy people find success by using nutritionally complete, medically-designed meal replacement shakes, fortified with vitamins, minerals, and high quality protein - these are complete meals that require only water, and they are ready to go. The most important keys to success are to “select and stock up” on your healthy meals and snacks.</span><br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. “Food has to be TASTY ENOUGH.”</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Translation: Food has to be tasty enough, or you won’t eat it! We don’t need to eat gourmet, five star meals all day long, but If something tastes like cardboard, we are going to reject it. Choose your simple, healthy meals and snacks so they are “tasty enough” that you will actually eat them! Food is more than </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>fuel</b></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, it also has to be a little </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.6667px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>fun</b></span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. “Food has to keep me FULL ENOUGH.”</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Translation: We need food to keep us satisfied, and keep our energy up throughout the day. Food has to have the right balance of PROTEIN, carbohydrate, and fats, plus have proper ‘micronutrients’, and these have to be distributed (scheduled) throughout the day. The bottom line - we know what doesn’t work - those 100 calorie sugar-carb-filled “snack packs”! They leave us feeling drained and tired, and starving at the next meal! Properly designed and balanced meals and snacks not only taste good, they make you feel good.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. “Food has to give us GOOD ENOUGH RESULTS.” </span></div>
<span style="font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Translation: we need to see success, to stay motivated. If we are trying to lose weight, get healthier, improve our fitness, or meet other goals, we are going to need to actually SEE improvements, in order to stay on track! When we see results - including things like improved blood sugar, cholesterol, levels, improved muscle tone and strength, etc, we are going to feel highly motivated to keep giving our bodies what they need! It makes sense to choose nutrition scientifically, to get the best results, rather than simply guess what might work, or listen to some crazy scheme on Facebook promoted by a random blogger. Research has become quite advanced, pointing us in the right direction to get our best results. It makes sense to go with what is proven to work. </span><br />
<span style="font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"><br /></span><span style="font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Remember, these four keys apply regardless of your diet preferences - vegetarian, Paleo, Mediterranean, Nordic, etc - the details may vary, but the principles remain the same! We can help you create a sustainable, realistic, successful plan, depending on your preferences, and your needs (including medical and lifestyle needs.) We provide 1:1, private, personalized coaching at our office, online, or via phone/Skype - whatever works best with your lifestyle. Call today: (603) 379-6500, and read more about our program at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a>.</span><br />
<span style="font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">You can shop for easy, simple, healthy, and tasty meals and snacks at <a href="http://seacoastnutrition.com/">seacoastnutrition.com</a></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-83937018479828041352016-06-09T11:18:00.000-07:002016-06-09T11:26:42.261-07:00Dining Out: 10 Quick Tips to Stay in Control<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Eating out can be an enjoyable - yet dangerous - experience! <span id="docs-internal-guid-0f131d74-3668-e906-ca8b-10a976acc16f"><span style="font-family: Arial; font-size: 13.3333px; vertical-align: baseline;">How can we enjoy ourselves, have fun with friends in a relaxed setting, savor delicious food, but also avoid sabotaging our healthy routine? </span></span> Can we eat out, without regret? The answer is </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.3333px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>yes, </b>especially if we plan ahead a bit, using a few key strategies. Here are ten quick tips to stay in control. </span></div>
<span id="docs-internal-guid-0f131d74-365d-8fe8-d672-aceb5cab9196"><br /></span>
<br />
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do not “starve yourself” to save calories for dinner - it will backfire.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Before heading out to the restaurant, drink 8 ounces of water, and consider taking a fiber supplement. 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.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Once at the dinner table, drink 8 more ounces of water before eating anything else.</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Do </span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">not</span><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> start with bread, butter, or alcohol. Instead request an appetizer with protein and fiber. (Ideas: shrimp cocktail, salad, chicken satay.) </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you really crave bread and butter, have it WITH your main meal, not before. </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you plan to drink alcohol, try to 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. </span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">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. Consider ordering a healthy appetizer as a meal, for better portion sizes (most restaurant meals have more than 1000 calories...ridiculous!)</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Consider sharing a meal with your partner (or bring half home), and sharing dessert, as well!</span></div>
</li>
<li dir="ltr" style="background-color: white; color: #454545; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><span style="background-color: white; color: #454545; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Enjoy - don’t forget this! Food should be fun. Our goal is not perfection, but to be “good enough”!</span></li>
</ol>
<div>
<span style="color: #454545; font-family: "arial";"><span style="font-size: 13.3333px; white-space: pre-wrap;"><br /></span></span></div>
<div>
<span style="color: #454545; font-family: "arial";"><span style="font-size: 13.3333px; white-space: pre-wrap;">If you would like help setting up a healthy lifestyle routine, so you can enjoy food, enjoy activity, achieve a healthy weight while still enjoying life, call us any time! Read more about our program: healthyweightcenter.com </span></span></div>
<div>
<span style="color: #454545; font-family: "arial";"><span style="font-size: 13.3333px; white-space: pre-wrap;">(603) 379-6500.</span></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-46913630770880933632016-05-31T08:37:00.003-07:002016-05-31T09:44:55.241-07:00“How do I get Summer Sleek, Stat?” <div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">I take care of patients with a wide variety of lifestyles, backgrounds, ages, challenges and careers. One of my rather humorous patients, who also happens to be a physician, asked me “How do I get summer sleek, stat?” Pretty funny, and here in New England we want to make the most of every summer minute, whether we want to hike the White Mountains, kayak the cool lakes, swim in the brisk ocean, our just relax on the beach! We want to be fit and “sleek”, and healthy at the same time.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The first step to get back on track quickly, if we’ve slipped off our healthy routine, is to preplan and SIMPLIFY our food and exercise as much as possible. We need basic, smart strategies, based on research, which also fit into our lives in a realistic way. I wrote about this last year: <a href="http://healthyweightcenter.blogspot.com/2015/08/lose-weight-fast-and-safely-strategy-to.html">http://healthyweightcenter.blogspot.com/2015/08/lose-weight-fast-and-safely-strategy-to.html</a></span><br />
<span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">The National Weight Control registry is a great resource which gives us insight into what works well for long term successful weight control: </span><a href="http://healthyweightcenter.blogspot.com/2016/02/how-do-i-lose-weight-and-keep-it-off.html?q=national+weight+control+registry" style="font-family: arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">http://healthyweightcenter.blogspot.com/2016/02/how-do-i-lose-weight-and-keep-it-off.html?q=national+weight+control+registry</a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Simplifying our decisions </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">can help decrease our stress, give us time to breath and think, and relax a bit.<a href="https://www.blogger.com/goog_975187164"> </a></span><span style="background-color: white; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2014/10/decision-fatigue-make-choices-easier.html">http://healthyweightcenter.blogspot.com/2014/10/decision-fatigue-make-choices-easier.html</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The good news is that the season is here for Farmer’s Markets and CSA’S - so lots of local produce to freshen up our food routines: <a href="http://seacoasteatlocal.org/find-local-food/csas/">http://seacoasteatlocal.org/find-local-food/csas/</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">But healthy produce alone is not enough to obtain sustainable weight loss. We need protein and healthy fats along with our great fruits and vegetables and grains - and for long term health we also need healthy exercise (not too much, not too little.) Finding the “sweet spot” can be a challenge - and we can help you set up a plan that fits your life and needs. </span><span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This takes some time and planning, and we help patients set up their plans every day, in person at our clinic, or on the phone or via virtual visits: </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">healthyweightcenter.com </span></div>
<span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">We want to not only get on track quickly, we also want to </span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; font-weight: 700; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">set ourselves up for long term success</span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">.</span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> <a href="http://link.springer.com/article/10.1007/s12529-010-9092-y">http://link.springer.com/article/10.1007/s12529-010-9092-y</a></span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;">“Fast weight losers obtained greater weight reduction and long-term maintenance, and were not more susceptible to weight regain than gradual weight losers." </span><span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; vertical-align: baseline; white-space: pre-wrap;"> </span><br />
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">This can be done through regular grocery store or farmer's market foods, with careful planning to ensure the proper calories, protein, carbohydrates and fats, for your needs. </span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Studies have shown more rapid weight loss success with medical meal replacements.</span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: #fafafa; color: #009eb8; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pubmed/12704397</span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><br /></span><span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Our patients have really enjoyed getting on track quickly with the “Rapid Reboot Fast Track”. Research has shown that protein can help accelerate our weight loss, when eaten in the proper amounts, at proper times, as part of a complete healthy food plan. We help people set up easier healthy lifestyles at the office, or you can start at home on your own: </span><a href="http://seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html" style="font-family: arial; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">http://seacoastnutrition.com/phase-one-2-week-quot-fast-trackquot-pla2.html</a><br />
<br />
<div style="line-height: 22.0799999237061px;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Is weight loss sustainable when we lose weight relatively quickly? It depends on HOW you do it, and how quickly. </span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2015/08/lose-weight-fast-and-safely-strategy-to.html">http://healthyweightcenter.blogspot.com/2015/08/lose-weight-fast-and-safely-strategy-to.html</a> Some people were worried recently when they heard that people on the Biggest Loser television show regained much of the weight they lost, and had slower metabolic rates. Experts explain that extreme, unsustainable lifestyles, and imbalanced diets could lead to problems - whlle properly planned approaches can lead to success. Some responses by experts: </span></div>
<div style="line-height: 22.0799999237061px;">
<span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;"><br /></span><span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">Dr. Yoni Freedhoff: </span><span style="color: black; font-family: "arial"; vertical-align: baseline; white-space: pre-wrap;">"</span><span style="background-color: #f1f3f2; font-family: "arial"; line-height: 1.38; white-space: pre-wrap;"><span style="font-size: xx-small;">The term I coined to describe it is "best weight," where your best weight is whatever weight you reach when you're living the healthiest life that you actually enjoy...If you want to succeed with long-term weight loss, it's crucial that you embrace both reality and imperfection." </span></span><span style="font-family: "arial"; line-height: 1.38; white-space: pre-wrap;"> </span><span id="docs-internal-guid-b16d3f70-078e-f3f8-58ad-248ee1a16954" style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><span style="font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline;"><a href="http://www.vox.com/2016/5/10/11649210/biggest-loser-weight-loss%22">http://www.vox.com/2016/5/10/11649210/biggest-loser-weight-loss"</a></span></span></div>
<div style="line-height: 22.0799999237061px;">
<span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><br /></span><span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;">Another interesting article from a "colorful" author (great research links, but occasional colorful language - caution for the sensitive!) </span><span style="font-family: "arial"; font-size: 14.6666666666667px; line-height: 1.38; white-space: pre-wrap;"><a href="http://ca.askmen.com/sports/bodybuilding/how-weight-loss-affects-metabolism-2.html">http://ca.askmen.com/sports/bodybuilding/how-weight-loss-affects-metabolism-2.html</a></span></div>
<div style="line-height: 22.0799999237061px;">
<br /></div>
<div style="line-height: 22.0799999237061px;">
<span style="color: black; font-family: "arial"; font-size: 14.6666666666667px; vertical-align: baseline; white-space: pre-wrap;">The balance of protein, fats, and carbohydrate we eat may be as important as the calories we eat: <a href="http://jama.jamanetwork.com/article.aspx?articleid=1199154">http://jama.jamanetwork.com/article.aspx?articleid=1199154</a> </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">When paired with exercise which meets your fitness and health needs, plus lifestyle strategies, healthy sleep, stress management, and something called “CBT” (cognitive behavioral therapy) techniques, you really can become “summer sleek stat” - and stay sleek year round! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Read more about our program: <a href="http://healthyweightcenter.com/">Healthyweightcenter.com</a></span></div>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: #333333; font-family: "arial"; font-size: 14.666666666666666px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Call anytime! (603) 379-6500</span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-85390452315611689422016-05-26T06:43:00.003-07:002016-05-26T09:52:17.209-07:00“The Perfect Storm: Nature Plus Nurture, Genes, Addictive Foods and our Obesogenic World”<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; font-family: "arial"; font-size: 13.3333333333333px; line-height: 1.38; white-space: pre-wrap;">“Doctor, why do so many people struggle with excess weight these days?” I hear this question frequently, and people are often looking for a single, simple answer. Wouldn't it be nice if things were so simple? </span><span id="docs-internal-guid-6033c260-ed43-3f48-c22f-5db07b970c6e"><span style="background-color: white; font-family: "arial"; font-size: 13.3333333333333px; vertical-align: baseline; white-space: pre-wrap;">No surprise, reality is a bit more complicated</span></span><span style="background-color: white; font-family: "arial"; font-size: 13.3333333333333px; line-height: 1.38; white-space: pre-wrap;">. In fact, it is quite complex! But to simplify as much as possible, I tell people that weight is the result of our genes, plus our environment. “Nature plus Nurture.” Our biology, and the world in which we live. And research now highlights that we are living in “the perfect storm” for weight gain - exposed constantly to tempting calorie-dense foods, high-stress lives, sleep deprivation, often sedentary lifestyles, and more. Our current world sets us up for trouble. Experts often say “genes load the gun, and the environment pulls the trigger.” </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Many people feel guilty and ashamed if they have trouble controlling their intake of high-calorie, fatty, carby/starchy/sweet foods. These addictive, super-tasty foods are called “hyperpalatable foods” in research - and for good reason! Some of us are neurologically “wired” so that our brains “go crazy” when exposed to these foods. This can create a feedback loop which makes us feel out of control. </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://www.researchgate.net/publication/51722471_The_Addiction_Potential_of_Hyperpalatable_Foods">https://www.researchgate.net/publication/51722471_The_Addiction_Potential_of_Hyperpalatable_Foods</a></span><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are “wired” to feel a strong desire to eat when faced with tempting, tasty food, you face a real challenge in our modern world, where we are bombarded with “addictive foods” everywhere - on tv, at gas stations, shopping centers, at work, sometimes at school - and sometimes even in our own homes! Research has shown that certain foods can create an “addictive response” in the brain chemistry - and this response can happen by simply SEEING the foods, or thinking about them - even if we dont’ eat them! Our modern world is the “perfect storm” to lead to excess weight gain and poor health. Researchers call the modern environment “obesogenic” - it leads to excess eating of foods high in fat, carbs, and dense in calories, that can create inflammation throughout our bodies, and our appetite centers in our brains (causing them to malfunction, and not register “fullness” appropriately.) Inflammation is tied to metabolic syndrome, belly fat gain, prediabetes, diabetes, cancer risk, and more health risk. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Some of us have inherited genes (and have had these genes activated, </span><span style="background-color: white; font-family: Arial; font-size: 13.3333px; line-height: 1.38; white-space: pre-wrap;">sometimes even before we are born</span><span style="background-color: white; font-family: arial; font-size: 13.3333px; line-height: 1.38; white-space: pre-wrap;">) which create an extremely strong neurologic reaction - a powerful biological urge - to eat these hyperpalatable foods, while other people simply do not have the same brain response. Those who aren’t wired this way do not have the same cravings, or the same “drive” to eat fatty/carby/starchy/sweet foods. Neurologically they have it easy - they don’t experience the same “urge” to eat in excess. They can walk right past a box of donuts and not really care whether they pick one up or not. And if they do decide to pick on up, they can easily “stop at one bite”, almost effortlessly. And here is the frustrating thing - trying to explain what cravings feel like, to those who don’t have them, is like trying to explain “color” to someone who is colorblind! They just don’t “get” it. I suppose we can’t really blame them, though, can we? It is hard for anyone to understand what someone else is experiencing (empathy is tough!) It’s not their fault - or their willpower - that allows them to easily control their eating. It’s just neurobiology (and a new field of science called “epigenetics”.) But here is the thing - we don’t have to blame them, but we do have to “protect ourselves” from well-intentioned - but misguided and uneducated - comments and actions that can sabotage our efforts to eat and live healthfully. When they are critical and offer “helpful advice”, they generally “don’t know what they don’t know.” When they say silly things like “you should be able to keep ice cream in the house, but just don’t eat it”, or “you can eat a piece of coffee cake, just stop at one small piece”, you need to recognize that they don’t understand the biology, the neurochemistry - or the psychology behind what they are saying. Never feel guilty for being wired to love food. It is what it is, as they say, and the good news is that we can control our cravings and food drive by setting up our lives so they are not constantly seeing/smelling/thinking about hyperpalatable food. And more good news - even if we can’t completely create a healthy environment, can’t remove all addictive food triggers, there are still things we can do to make our world a “safer, easier place” to be healthy! And sometimes we can even educate those around us, so they can help, rather than harm, our efforts to be healthy. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It is absolutely CRITICAL for success, to clear out the “junk” triggers from your environment as much as possible - get the fatty, carby, starchy, sweet stuff OUT of the house, OUT of the work environment, etc, as much as possible. And if the “trigger” addictive foods cannot be removed completely, at the very least “hide” them away, out of sight, out of reach. If the junk isn’t there - you can’t eat it! If the junk is hard to reach, you’ll be less likely to fall victim to it. And if you can’t see it, it won’t trigger brain chemical surges and cravings (research shows that simply THINKING about junk food can cause your neurochemicals to spike out of control.)</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Family, friends, co-workers and others can inadvertently sabotage your success by bringing trigger foods into your environment. If they don’t have the “wiring” to eat addictive foods in excess, they often don’t understand how much they are contributing to the problem. They don’t understand the biology, the neurochemistry, and since they don’t feel the addictive response/cravings themselves, they can have a hard time understanding what it feels like in others. Even parents can accidently set their children up to “fail”, when they do not understand that they have to remove “addictive food” from the home. Parents (and others) can help contribute to success by removing triggers, and replacing them with healthy, tasty, simple options. Human nature is such that we will naturally “go to” what is easiest, tastiest, and most fun. Rather than fight human nature, we have to honor and accept it - and set our lives (and homes) up for success. We need to make the HEALTHY options the EASY options, in order to succeed! We need to make the UNHEALTHY options less available - out of sight, out of mouth, as they say.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">They same goes for healthy activity. If you have to spend an hour getting ready for and driving to a gym, you are less likely to do it. You are more likely to do an activity when it is simple to get to, simple to do, kind of fun, and not stressful! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The bottom line is that it is important to know yourself - your own past experiences with eating and exercise - and use these NOT to feel guilty, but instead to SUCCEED. Make it HARD to get to unhealthy food, and make it EASY to get to the “good stuff”! Surround yourself- at eye level - with healthy choices, and get unheatlhy options out of the house (or at least out of sight.) If you watch cooking shows, make sure it is only those featuring HEALTHY recipes. Ask your friends/family/coworkers to help your efforts by offering ONLY healthy options to you - and if you must, tell them that offering you “treats” is like offering alcohol to an alcoholic. It’s not “nice” to do that, it is really mean. Tell them if they want to be nice, and “treat you”, they can help you make healthy snacks and meals. They can go to the farmer’s market with you. They can offer to go with a walk with you on a local trail or beach, or bike, or do something else active and fun! Ask them to offer positive options, and if they wouldn’t mind, keep the critical comments to themselves, since research shows that criticism leads to MORE weight gain! Smile and say, “It’s all about the science - and thanks, I appreciate your help!” </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you would like help setting up your own personal environment so it is "safe for healthy living" - give us a call any time! Our goals are to help people establish simple, realistic, healthful lifestyles which make it easier to make healthy choices every day. Read more about our program: <a href="http://healthyweightcenter.com/" target="_blank">healthyweightcenter.com </a>
Call any time: (603) 379-6500.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">********</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">References: </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">https://www.researchgate.net/publication/51722471_The_Addiction_Potential_of_Hyperpalatable_Foods </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Addiction Potential of Hyperpalatable Foods, </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> by Gearhardt, Davis, Kuschner, Brownell</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Yale University, New Haven, Connecticut 06511, USA.</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<a href="https://www.researchgate.net/journal/1874-4745_Current_Drug_Abuse_Reviews" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Current Drug Abuse Reviews</span></a><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 09/2011; 4(3):140-5. DOI: 10.2174/1874473711104030140</span></div>
<div dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 8pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Source: </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/21999688" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">PubMed</span></a></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.3333333333333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.ncbi.nlm.nih.gov/pubmed/?term=Sugar+addiction%3A+pushing+the+drug-sugar+analogy+to+the+limi">http://www.ncbi.nlm.nih.gov/pubmed/?term=Sugar+addiction%3A+pushing+the+drug-sugar+analogy+to+the+limi</a></span><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://www.blogger.com/Curr%20Opin%20Clin%20Nutr%20Metab%20Care.%202013%20Jul;16(4):434-9.%20doi:%2010.1097/MCO.0b013e328361c8b8.%20Sugar%20addiction" target="_blank">t</a> </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8904778">http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=8904778</a></span><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.3333333333333px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.forbes.com/sites/melaniehaiken/2013/08/21/the-real-secret-to-losing-weight-from-a-top-expert/">http://www.forbes.com/sites/melaniehaiken/2013/08/21/the-real-secret-to-losing-weight-from-a-top-expert/</a></span><span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.nytimes.com/2014/12/23/opinion/sugar-season-its-everywhere-and-addictive.html?smid=tw-share&_r=0&utm_content=buffercd6ae&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer">http://www.nytimes.com/2014/12/23/opinion/sugar-season-its-everywhere-and-addictive.html?smid=tw-share&_r=0&utm_content=buffercd6ae&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">"</span><span style="background-color: white; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A little acceptance is good for your health: Interpersonal messages and weight change over time" </span><a href="http://onlinelibrary.wiley.com/doi/10.1111/pere.12050/abstract" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://onlinelibrary.wiley.com/doi/10.1111/pere.12050/abstract</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.examiner.com/article/criticism-of-weight-can-cause-more-weight-problems" style="text-decoration: none;"><span style="background-color: transparent; color: #1155cc; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.examiner.com/article/criticism-of-weight-can-cause-more-weight-problems</span></a></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2014/12/weight-critics-only-make-things-worse.html?q=weight+critics">http://healthyweightcenter.blogspot.com/2014/12/weight-critics-only-make-things-worse.html?q=weight+critics</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2015/02/sugar-addiction-hunger-cues-and.html?q=addictive+foods">http://healthyweightcenter.blogspot.com/2015/02/sugar-addiction-hunger-cues-and.html?q=addictive+foods</a></span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: #fafafa; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2015/11/hedonic-hunger-food-for-fuel-versus.html?q=addictive+foods">http://healthyweightcenter.blogspot.com/2015/11/hedonic-hunger-food-for-fuel-versus.html?q=addictive+foods</a></span></div>
<span style="background-color: #fafafa; font-family: "arial"; font-size: 13.3333333333333px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://healthyweightcenter.blogspot.com/2015/08/summer-stress-syndrome-sugar-fat-and.html?q=addictive+foods">http://healthyweightcenter.blogspot.com/2015/08/summer-stress-syndrome-sugar-fat-and.html?q=addictive+foods</a></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-36337961342878548042016-05-03T10:40:00.003-07:002016-05-03T11:06:45.255-07:00Research: Exercise "Bursts" During the Day Improve ADHD, Asthma, Health, Fitness - a Little Exercise Gives You A LotNew Research on Exercise: A Little Can Give You a Lot<br />
<br />
Can short "bursts" of activity during the school day really make a difference in children's health? Once again research shows the answer is YES. When it comes to adults, the answer is yes as well. Thanks to Dr. David Katz once again for sharing great research! <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901580/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2901580/</a><br />
<br />
The research points out that sadly, childhood fitness has been declining, despite the previously documented, wide-ranging benefits of healthy exercise for children. There have been calls for school exercise programs extending back many decades - I recently came across a speech given by JFK in 1960 promoting the necessity of childhood fitness as a national security concern:<br />
<br />
http://armymedicine.mil/Documents/Panel%20C%20-%201960-Kennedy-Soft-American.pdf<br />
<br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">Prophetic words from 1960:</span><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">"For physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual </span><span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">activity. The relationship between the soundness of the body and the activities of the mind is subtle and complex. Much is not yet </span><span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">understood. But we do know what the Greeks knew: that intelligence and skill can only function at the peak of their capacity when the</span><br />
<span style="background-color: white; color: #141823; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">body is healthy and strong; that hardy spirits and </span><span class="ecxtext_exposed_show" style="background-color: white; color: #141823; display: inline; font-family: "helvetica" , "arial" , sans-serif; font-size: 14px; line-height: 19.32px;">tough minds usually inhabit sound bodies.<br style="line-height: 19.88px;" />In this sense, physical fitness is the basis of all the activities of our society. And if our bodies grow soft and inactive, if we fail to encourage physical development and prowess, we will undermine our capacity for thought, for work and for the use of those skills vital to an expanding and complex America."</span><br />
<br />
The new research tested a program called ABC (Activity Bursts in the Classroom) for Fitness, a strategy which uses short, structured activity breaks throughout the school day, led by classroom teachers. The results are impressive: fitness improved in children's strength (upper body and core abdominal strength in particular.) Even more impressive - asthma and ADHD improved so much that medication use declined! <br />
<br />
<span style="font-family: "times new roman" , "stixgeneral" , serif;"><span style="background-color: white; font-size: 15.9991px; line-height: 21.9988px;">So what exactly were they doing? From the article: "</span></span><span style="background-color: white; font-family: "times new roman" , "stixgeneral" , serif; font-size: 15.9991px; line-height: 21.9988px;">ABC for Fitness aims to provide fun and creative activities that are noncompetitive, age-appropriate, and gender-neutral to promote an interest in physical activity among children and increase their behavioral capacity.... The program was flexible; activity intensity could be raised or lowered according to the athletic abilities and attention spans of the students. The program was intended as a supplement to physical education programs. Ideally, the activity bursts added at least 30 minutes of daily physical activity."</span><br />
<br />
The sessions had three parts: 1) warmup with light aerobic activity such as walking, arm circles, stretching; 2) strength-building activities such as squats, lunges, dancing; 3) cool-down similar to the warmup, with lower intensity activity and stretches.<br />
<div id="__p11" style="background-color: white; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; line-height: 21.9988px; margin-bottom: 0.6923em; margin-top: 0.6923em;">
The number of sessions per day, length of sessions, and types of activities varied based on the teachers' and students' needs and choices. Teachers also had options to incorporate the activities to promote learning in other topics, such as science, math, health, social studies, music, and language arts. Families and parents were also included in the program, helping families to be more active together. You can access the teaching materials here: <a href="http://www.davidkatzmd.com/abcforfitness.aspx">http://www.davidkatzmd.com/abcforfitness.aspx</a></div>
<div id="__p11" style="background-color: white; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; line-height: 21.9988px; margin-bottom: 0.6923em; margin-top: 0.6923em;">
Can short bursts of activity help adults as well? The answer is also yes! </div>
<div id="__p11" style="background-color: white; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; line-height: 21.9988px; margin-bottom: 0.6923em; margin-top: 0.6923em;">
<a href="http://www.livescience.com/26772-short-exercise-bouts-benefit-health.html">http://www.livescience.com/26772-short-exercise-bouts-benefit-health.html</a></div>
<div id="__p11" style="background-color: white; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; line-height: 21.9988px; margin-bottom: 0.6923em; margin-top: 0.6923em;">
"<span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;">43 percent of people who participated in bouts of 10 minutes or less of physical activity multiple times during the day — the so-called</span><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;"> </span><a href="http://www.livescience.com/14835-attention-exercise-haters-everyday-activities-improve-fitness.html" style="font-family: 'Open sans', sans-serif; font-size: 16px; line-height: 22px; margin-top: 0px !important; text-decoration: none;">"active lifestyle" approach</a><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;"> </span><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;">— met federal guidelines for being active...</span><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;"> also they fared as well as people who exercised for longer stretches in key measures of health, such as C-reactive protein, blood pressure, HDL cholesterol, waist circumference and</span><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;"> </span><a href="http://www.livescience.com/35613-vegetarians-lower-risk-metabolic-syndrome.html" style="font-family: 'Open sans', sans-serif; font-size: 16px; line-height: 22px; margin-top: 0px !important; text-decoration: none;">metabolic syndrome</a><span style="font-family: "open sans" , sans-serif; font-size: 16px; line-height: 22px;">." Link to the reserch article: </span><a href="http://ajhpcontents.org/doi/abs/10.4278/ajhp.110916-QUAN-348" style="background-color: transparent; font-size: 15.9991px; line-height: 21.9988px;">http://ajhpcontents.org/doi/abs/10.4278/ajhp.110916-QUAN-348</a><span style="font-size: 15.9991px; line-height: 21.9988px;"> </span><span style="font-size: 15.9991px; line-height: 21.9988px;">"</span><span style="background-color: transparent; font-family: "helvetica neu" , "helvetica" , "lucida grande" , "lucida sans" , "trebuchet ms" , "arial" , "helvetica" , sans-serif; font-size: 14.4px; font-weight: bold; line-height: 21.9988px;">THE SCIENCE OF LIFESTYLE CHANGE: </span><span style="background-color: transparent; font-family: "helvetica neu" , "helvetica" , "lucida grande" , "lucida sans" , "trebuchet ms" , "arial" , "helvetica" , sans-serif; font-size: 11pt; line-height: 21.9988px;">Association Between Biologic Outcomes and Objectively Measured Physical Activity Accumulated in ≥10-Minute Bouts and <10-Minute Bouts</span><span style="background-color: transparent; color: #003366; font-family: "helvetica neu" , "helvetica" , "lucida grande" , "lucida sans" , "trebuchet ms" , "arial" , "helvetica" , sans-serif; font-size: 11pt; line-height: 21.9988px;">".</span></div>
<div id="__p11" style="background-color: white; margin-bottom: 0.6923em; margin-top: 0.6923em;">
<span style="color: #003366; font-family: "helvetica neu" , "helvetica" , "lucida grande" , "lucida sans" , "trebuchet ms" , "arial" , "helvetica" , sans-serif; line-height: 21.9988px;"><span style="font-size: 14.6667px;">Of course exercise is just one component of health, and healthy weight control. You can read my prior blog on the 6 M's of Exercise: <a href="http://healthyweightcenter.blogspot.com/2015/02/the-6-ms-of-exercise-health-and-weight.html" target="_blank"> </a></span></span><span style="background-color: transparent; font-size: 14.6667px; line-height: 21.9988px;"><span style="color: #003366; font-family: "helvetica neu" , "helvetica" , "lucida grande" , "lucida sans" , "trebuchet ms" , "arial" , "helvetica" , sans-serif;"><a href="http://healthyweightcenter.blogspot.com/2015/02/the-6-ms-of-exercise-health-and-weight.html" target="_blank">http://healthyweightcenter.blogspot.com/2015/02/the-6-ms-of-exercise-health-and-weight.html </a> Healthy nutrition, and healthy lifestyle including quality sleep, stress management, and life planning and organizing (and SIMPLIFYING), are key components of a healthy, happy life. If you would like some help setting up a great routine - and some support and accountability to stay on track - call us any time: (603) 379-6500. Read more about our program at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a> . </span></span></div>
<div>
<br /></div>
<br />
<div class="sec" id="__sec7" style="background-color: white; clear: both; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; line-height: 21.9988px;">
</div>
<br />
<div class="p" id="__p12" style="-webkit-text-stroke-width: 0px; background-color: white; color: black; font-family: 'Times New Roman', stixgeneral, serif; font-size: 15.9991px; font-style: normal; font-variant: normal; font-weight: normal; letter-spacing: normal; line-height: 21.9988px; margin: 0.6923em 0px; orphans: auto; text-align: left; text-indent: 0px; text-transform: none; white-space: normal; widows: 1; word-spacing: 0px;">
<br /></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-57065993355046810962016-03-29T20:30:00.002-07:002016-03-30T05:06:09.708-07:00Great Expectations - About Healthy Weight Loss!<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">Our program helps patients achieve healthy weight - not with a magic pill or fad diet, but with a comprehensive lifestyle approach, with individualized nutrition, activity, behavioral, and medical strategies to fit each person's unique needs. Long term success does not come from a quick fix or extreme approach - we can't beat up our bodies or bash them into good health! We need a healthy approach - and we need realistic expectations. In order to get our bodies healthy, we first need to get our "head in the game".</span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">Many of us have mental blocks that lead us to failure. To succeed, we need to become aware of these self-sabotaging thoughts and behavior patterns, and then take concrete steps to change them. This is tough to do all by yourself - but you don’t have to! We’re here to help identify the negative thoughts and unhealthy patterns, and help devise concrete plans to overcome them. We’ll be here when you slip off your plan, and help you get right back on track. Over time the new habits become more solid, and easier to maintain. Studies show that people who have this kind of support are much more successful at long term weight loss. We’re here to help you become empowered, and get control back in your life.</span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">Let's look at some unrealistic, unhealthy thoughts and patterns, and some better, healthier, more effective approaches we use with our patients:</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1. “I want to lose thirty pounds in thirty days.”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Of course you do! Our society expects instant results, and we see advertisements all over the internet which make these promises. Some of these ads have the nerve to claim that this massive weight loss comes without any change in diet, exercise, or lifestyle. Hmmm...wouldn’t that be nice? Too bad it’s not reality. Many of the companies which have made such outrageous claims are being investigated by the FTC, and some have already been heavily fined for fraud. The scams have become so widespread that the FTC can hardly keep up.</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">We ask our patients to look down the road just a bit. Where do you want to be next year? If you want to feel healthy, strong, sleek, have less body fat and more fit, lean muscle, you have to do it the right way - by developing a new healthy life pattern. Proper nutrition, proper exercise, rest, sleep, stress management, and more, are key to becoming - and staying - healthy in our "obesogenic" world. Does this sound boring, and like hard work? Well, there is work involved. Our job is to make the process as easy and effective as possible, and help you be as successful as possible. We’ll teach you the techniques that have been shown to give results, and provide you the support and ongoing accountability so a healthier you will become a reality. You can’t expect a change without making a change. But we’ll show you which changes to focus on to obtain the best long term results. Over the next few months, a realistic goal is to work for a maximum rate of weight loss that is between 1 and 3 pounds per week on average, depending on your current weight and medical conditions. Some weeks will be faster and slower than others - this is normal.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2. “I want to weigh what my skinny friend weighs.”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can find many different charts, graphs, and recommended “ideal weight” goals when you look around. </span><span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.3333px; font-style: normal; font-variant: normal; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><b>No</b></span><span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> chart is a hard and fast rule for you as an individual. Your personal "best" weight depends on MANY different factors. Your weight is affected by your bone structure (take a look at your wrist), your body muscle, fluid conditions (these may shift dramatically), your gender, age, hormonal issues, genetics, lifestyle factors, even personal preferences. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">My personal belief about “best" goal weight is that this may change over time, depending on many factors in a person’s life. A realistic healthy weight for you may be very different from your “skinny friend”, even if the two of you are the same height. </span><span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">Medical conditions related to weight must be examined (high blood pressure, diabetes, arthritis, etc), and personal lifestyle considerations must be weighed. Quite simply, some people lose weight more easily than others, with less time and effort involved. You will need to determine how much time and effort you are willing to put in to achieve a particular goal. Remember that “Hollywood” and fashion magazines have essentially brainwashed the average person into thinking that there is something very wrong with him or herself. In reality, many of these images have been dramatically altered to make people appear bizarrely skinny; over time, we begin to think that </span><span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">these altered images have some connection with real human beings. Don’t be fooled! Of course some people naturally are quite thin, but sadly, some models have </span><span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">eating disorders, and are very unhealthy. Your goal should be health, energy, strength, happiness - try to focus on these goals as the top priorities. (When helping you estimate a healthy weight goal, we ask about weight history, including highest past weight, lowest weight maintained as an adult for a period of time without extreme measures, medical conditions and medications, patterns of behavior, current lifestyle, and additional factors.)</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">3. “I can eat anything I want, as long as it’s in moderation, right?”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Well, the answer is…yes and no. Be realistic - if you were able to eat in moderation, you probably wouldn’t be struggling with your weight, would you? The reality is that some types of food keep you full and satisfied, so it is easy to eat fewer calories, while other foods leave you hungry, and some seem to make you hungrier. Research has also shown that some people are more neurologically "wired" to be sensitive to "addictive" foods, and are therefore at high risk of weight gain in our "obesogenic" (weight-gain-promoting) society. If you notice that certain foods always trigger you to overeat, and lead to feeling out of control, then you may have to "remove and replace" those triggers. When you set up your food environment in a way that helps you make good choices more often, you are more likely to succeed. We help people do this every day. We want to "make the EASY choice the HEALTHY choice", since it is human nature for us go to the easy choice when we are busy, stressed, tired. If we set up our lives so that the easy choice, the "default" mode is also a healthy (and tasty) one, we are far more likely to sustain healthy lifestyle. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In order for you to succeed with long term weight management, you need to become an "expert on yourself", know your tendencies, and then establish a core pattern of healthy eating, eating healthy foods that are filling and satisfying, in proper calorie amounts. Once that core is established, healthy eating becomes "second nature", and easier to maintain over time. Research has now shown that you can "rewire" your food preferences, so that addictive foods may not have the same power over your. As you feel more in control of your eating, you may begin to carefully add back small controlled amounts of “problem foods” - if done properly. We’ll help you do this without going completely off track.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">4. “I can lose weight really quickly with a fad diet now, and then learn how to eat properly later.”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Okay, many of you have already proved to yourself that this method doesn‘t work for long term success - yet it is so tempting to believe this myth that you try again and again. Stop the insanity! </span><span style="font-family: "verdana"; font-size: 13.3333px; line-height: 16px; white-space: pre-wrap;">Extreme fad diets and excessively rapid weight loss itself can carry risk, and are not the way to achieve lasting results and optimal health. If we starve ourselves, or go to other unhealthy extremes, we not only risk our health, but we are also setting ourselves up for failure. </span><span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">Do it right, right from the start - stop playing games! Believe me, if you eat properly during the weight loss process, it makes maintenance SO MUCH easier. You‘ll actually be able to re-set your “set-point“ weight lower - so you will cruise into maintenance weight, and then have to INCREASE your calorie intake. Honestly. You already intuitively know this is true.</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<br /></div>
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">5. “I heard that you don’t need to exercise to lose weight.”</span><br />
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Strictly speaking, no, if you cut calories below your daily requirement, you’ll lose weight, whether you exercise or not. But you will lose excess MUSCLE, along with fat, and slow down your metabolism. Then your weight loss will plateau, and you will become "flabby", with loose skin, unsupported without healthy muscle. You’ll also be far more likely to regain all the weight you lost, and add some more. Research by the National Weight Control Registry reveals that almost all long-term successful weight losers/maintainers do some exercise every day, to keep weight under control (a whopping 94% exercise daily at maintenance!) So no, you don’t NEED to exercise. But if you want to lose weight and keep it off, keep your metabolism strong, and not be flabby, then yes, you DO need to exercise.</span><span style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "times new roman"; font-size: 16px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6. “Anyone can lose weight; the tough part is maintaining.”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Um, not exactly. Anyone can lose a little weight, but very few can actually succeed in losing a substantial amount of weight. And sure, if you’ve starved yourself to lose a lot of weight, and ruined your metabolism in the process, losing healthy muscle and putting your body into “starvation mode”, the weight will come flying back on when you add a few extra calories. BUT…the story is very different if you lose weight properly in the first place - with a healthy diet and exercise. Research (such as studies like the National Weight Control Registry), show that people who have lost weight with long term lifestyle changes actually find it EASIER to maintain over time. The longer they maintain, the easier it becomes. Sure, people who maintain always have to stay aware of their nutrition, exercise, and weight, and maintain their new habits. And there will be some times that are more challenging than others. But that’s life, right? When the going gets tough, call for help! We will help you with the maintenance process.</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">6. "I heard there is a "magic pill" on the internet, and it is safe and natural too!" Ever heard of P.T. Barnum? To paraphrase, he said a sucker is born every minute. I prefer to say that there are many people who feel desperate to lose weight (any of us can feel this way at times), and unfortunately there are also unscrupulous criminals who are willing to take advantage of innocent people who need help, and steal, harm, and even kill them for a buck. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">Some companies are advertising "natural weight loss pills" that are anything but...some contain poisonous, illegal substances that may be life-threatening. From a warning on WebMD: "</span><span style="background-color: white; color: #222222; font-family: "lato" , "arial" , sans-serif; font-size: 16px; line-height: 29.12px;">The international police agency Interpol has issued a global alert about an illegal and potentially lethal drug used for dieting and bodybuilding. </span><span style="background-color: white; color: #222222; font-family: "lato" , "arial" , sans-serif; font-size: 16px; line-height: 29.12px;">The warning concerns “2,4-dinitrophenol” (DNP), a combination of compounds that increases body temperature and </span><a class="Article" data-metrics-link="embd-lnk" href="http://www.webmd.com/fitness-exercise/how-to-boost-your-metabolism" style="background-attachment: initial; background-clip: initial; background-image: initial; background-origin: initial; background-position: 0px 0px; background-repeat: initial; background-size: initial; border: 0px; box-sizing: border-box; color: #1295cc; font-family: Lato, Arial, sans-serif; font-size: 16px; line-height: 29.12px; margin: 0px; outline: 0px; padding: 0px; text-decoration: none; vertical-align: baseline;">metabolic rate</a><span style="background-color: white; color: #222222; font-family: "lato" , "arial" , sans-serif; font-size: 16px; line-height: 29.12px;">. Last month a British woman who’d taken pills containing DNP died. The drug also left a French man seriously ill. </span><span style="background-color: white; color: #222222; font-family: "lato" , "arial" , sans-serif; font-size: 16px; line-height: 29.12px;">DNP, which is also used as a raw material for explosives, is linked to other deaths too. It’s highly toxic and causes side effects like hot, dry skin, excessive thirst, and an unusually fast heartbeat. </span><span style="background-color: white; color: #222222; font-family: "lato" , "arial" , sans-serif; font-size: 16px; line-height: 29.12px; white-space: pre-wrap;">The drug is being sold on the Internet. It’s usually sold in yellow powder or capsule form, but it’s also available as a cream."</span><span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;"> http://www.webmd.com/diet/20150506/dinitrophenol-dnp-diet-pills</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">Weight loss supplements will never, ever, be a substitute for a comprehensive healthy lifestyle plan, which includes healthy diet, exercise, and behavioral strategies. Period. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">While some vitamins and supplements may be safe, never, ever take a supplement without doing thorough research on all of it's ingredients, the manufacturer, knowing all of it's potential side effects interactions with other supplements, medications, etc...and discuss it with your medical provider, as well! </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">7. "If I take a prescription weight loss pill, then I can eat whatever I want, and I'll lose weight, right?" Wrong. Of course. The role of appetite controlling medication/"weight loss drugs" is NOT to REPLACE healthy lifestyle, but to help in the creation of healthy lifestyle, while adopting and practicing new habits - by controlling excess appetite and cravings during the process. Some people have genetically high levels of "hedonic hunger", and the current typical American diet, which is chock full of "addictive food", can set off metabolic and neurological food cravings which are out of control, and abnormal. Appetite-controlling medications can bring the excess "food drive" back down to a managable level, while patients build a new healthy diet, and lifestyle pattern. Research - and our clinical experience - shows that many people find their excess appetites calm down, back to normal over time, and they no longer need medication to control their excess cravings, as long as they are able to keep up with their healthy patterns. Brain studies (something called "functional MRI" tests) actually have demonstrated that people have "retrained their brains" so they no longer feel excess, abnormal cravings. </span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;">So again, medication, if needed, does not replace, but rather, should enhance healthy lifestyle changes. Patients should always fully discuss risks, benefits, and possible side effects and interactions with their medical providers, before initiating any medication.</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: "verdana"; font-size: 13.3333px; line-height: 1.2; white-space: pre-wrap;">7. “I should be able to do this on my own, without any help.”</span></div>
<div dir="ltr" style="line-height: 1.2; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The reality is that MOST people who lose weight and keep it off long term have some kind of ongoing support. Period. Don’t feel that you are a failure because you need help to focus and stay on track. The way our society is set up right now, you have everything working AGAINST you. Most people are stressed, overworked, without exercise built into their daily lives, surrounded by tempting unhealthy food and treats everywhere we look, bombarded by junk food ads, and “food pushers”. Its not easy to do the right thing! With all that working against you, is it any surprise that you need someone on your side, to help you fight back? That’s why we’re here.</span><br />
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span>
<span style="background-color: transparent; color: black; font-family: "verdana"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you'd like to know more about our program, you can call any time: (603) 379-6500. Read more at <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a> </span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-58348820560521906422016-03-14T18:35:00.002-07:002016-03-14T22:55:34.128-07:00“Can A High Fat Diet Make Me Gain Fat?” New Research Shows the Answer May Lie in Your Genes. <span id="docs-internal-guid-3704db69-77e7-872d-30a5-805a54356e57"></span><br />
<div dir="ltr" style="margin-bottom: 11pt; margin-top: 4pt;">
<span id="docs-internal-guid-3704db69-77e7-872d-30a5-805a54356e57"><br /></span></div>
<span id="docs-internal-guid-3704db69-77e7-872d-30a5-805a54356e57">
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">Weight gain, or obesity, is not caused by one factor in isolation; it is the result of complex interactions between “nature” and “nurture” - in other words, between our genes, and our environment. Environment includes all sorts of factors we are exposed to, even before birth. Genes may actually be “switched on” before we are born, if our mothers have issues such as being underweight or overweight, or have certain medical conditions - this is being studied by the new field of epigenetics. After we are born, our weight can be influenced not only by our genes, but also by the types of food we eat, stress, our activity level, and more. It turns out that some of us may have genes which make us respond differently to different types of diets. Most of us are aware that people who carry excess weight in their abdominal area tend to be more successful when they control carbohydrates in their diets (and pair carbohydrates with protein and a bit of “good fat”.) But new research shows that some people may respond to high fat diets with extra weight gain, beyond what other people would gain on the same diet! Here is a link which goes into detail: </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.eurekalert.org/pub_releases/2016-03/twi-cgv022916.php">http://www.eurekalert.org/pub_releases/2016-03/twi-cgv022916.php</a></span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">From the article: “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">For decades, the R72 variant of p53 was observed in people who lived farther away from the Equator and in colder winter temperatures, but studies could not conclusively explain why this was happening. Moreover... the R72 variant...increased body mass index and susceptibility to type 2 diabetes.”</span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">The researchers studied mice who had the variant gene and those who did not, and put them both on a high fat diet. Those who did not have the gene gained a little extra weight on the high fat diet, but those who had the gene gained significantly more: “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">at least 20 percent greater body fat content.” </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">That is a lot! </span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">Even worse, the mice with the fat-gene also “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">developed pre-diabetic symptoms and insulin resistance.” </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">In other words, this gene variation not only made those mice “fatter” when they ate high fat diets, but the gene also put them at risk for Type 2 diabetes.</span></div>
<br /><div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">Why on Earth would mice - and humans - inherit such a gene? The researchers have a pretty good idea: </span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">"Now we think we understand why: the R72 variant may have been arisen and been selected for in colder climates because it increases the body's ability to store fat.”</span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">In other words, people (and I suppose mice) who live in cold climates might have benefited from gaining fat more easily...to stay warm, and to carry an extra supply of energy to get them through the cold months! Unfortunately, this genetic tendency does us no favors in the modern world.</span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">The researchers explain what the genes do: “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">These genes acted as "early-responders" to a high-fat diet and helped initiate the development of obesity…” </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">In other words, the gene makes those who have it more “sensitive” to high fat diets...and gain weight more easily on that type of a diet. We do not yet have widely available tests to see who has this gene, but we certainly should watch how our bodies react to different types of diets, and adjust our diet type accordingly. If we notice that we lose weight poorly on high fat diets, we should change to a more moderate fat level (and of course minimize excess saturated fat, which worsens inflammation and insulin resistance.) The researchers noticed that those who had the gene making them “fat-sensitive” also set them up for fatty liver disease; they noted “</span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">non-alcoholic fatty liver disease in the R72 mice.” </span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">The researchers had medication which could inhibit the gene, and they tested them on the mice: </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;"> “Using both inhibitors led to significant decreases in weight gain and fat accumulation in R72 mice.” </span><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">We’ll have to watch for more on this!</span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">In summary, the researchers note:</span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">“Human ancestors may have undergone this change in R72 to promote energy storage in cold climates and during times of famine. However, in modern society, the need for this type of variant in our genes is unnecessary, leading instead to increased risk for obesity and type 2 diabetes. Obesity is also a risk factor for certain types of cancer, so these findings may also explain why the R72 variant of p53 might predispose certain people to cancer…” </span></div>
<div dir="ltr" style="line-height: 1.9714285714285713; margin-bottom: 11pt; margin-top: 4pt;">
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;">So what does this mean in practical terms? It means that some of us may need to limit the amount (and types) of fat in our diets, to make it easier to control our weight. It gives a little further explanation about why different diet types work for different people. If you would like help analyzing your diet, and would like fine-tuning and adjusting your diet to achieve and maintain a healthy weight, please feel free to call any time: (603) 379- 6500. While there are not yet reliable gene tests to determine the optimal diet (despite what you see advertised on occasion), we are able to analyze your responses to a diet, and make adjustments to improve your health and results. Read more about our program: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></div>
References:</span><br />
<div>
<span id="docs-internal-guid-3704db69-77e8-c437-df0d-dcf02f339008"><span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">http://www.eurekalert.org/pub_releases/2016-03/twi-cgv022916.php</span></span><br />
<span style="background-color: white; color: #333333; font-family: "arial"; font-size: 14px; font-weight: 700; vertical-align: baseline; white-space: pre-wrap;">http://www.cell.com/cell-reports/abstract/S2211-1247(16)30140-1?_returnURL=http%3A%2F%2Flinkinghub.elsevier.com%2Fretrieve%2Fpii%2FS2211124716301401%3Fshowall%3Dtrue</span></div>
<div>
<span style="background-color: white; font-size: 14px; vertical-align: baseline; white-space: pre-wrap;"><span style="color: #333333; font-family: "arial";"><b><a href="http://directorsblog.nih.gov/2015/02/19/genetic-studies-yield-new-insights-into-obesity/">http://directorsblog.nih.gov/2015/02/19/genetic-studies-yield-new-insights-into-obesity/</a></b></span></span></div>
<div>
<span id="docs-internal-guid-2ff73e5e-77e9-4658-50ab-c4d85ef3037b"><span style="font-family: "arial"; font-size: 14.6667px; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.hindawi.com/journals/bmri/2015/852920/">http://www.hindawi.com/journals/bmri/2015/852920/</a></span></span></div>
<div>
<span style="font-family: "arial";"><span style="white-space: pre-wrap;"><span style="color: #333333; font-size: 14px;"><span style="color: black;"><span style="font-size: 14.6667px;"><br /></span></span></span></span></span></div>
Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-69359924881146103872016-03-13T13:20:00.001-07:002016-03-14T22:53:31.887-07:00Mindfulness And Weight Loss: Read Beyond the Headlines<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #00235f; font-family: "arial"; font-size: 13.3333px; line-height: 1.38; white-space: pre-wrap;">“Mindfulness No Aid to Weight Loss in Trial” the headline in Medscape announces. </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #00235f; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #00235f; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You might wonder what mindfulness means...then you might wonder what the research actually showed. Great questions! </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">It's important to read beyond the headlines. First of all, let’s look at the article. While mindfulness did not improve weight loss beyond what diet and exercise alone achieved, mindfulness did improve glucose control and triglyceride levels. “Action Points” bulleted for physicians in the article: </span><span style="background-color: white; color: #141823; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><br />
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“Action Points</span></div>
<ul style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 15pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Adding mindfulness-based eating and stress management techniques to a diet and exercise program was no more useful than diet and exercise alone in getting patients to lose weight.</span></div>
</li>
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; list-style-type: disc; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Note that those in the mindfulness-bases group had significant changes in fasting glucose at 18 months and also saw a slight advantage when it came to triglyceride/high-density lipoprotein cholesterol ratio at 12 months.”</span></div>
</li>
</ul>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Also interesting, although the program lasted only 5 ½ months, those who added mindfulness to diet and exercise actually lost about 4.1 pounds more at 12 months, and 3.75 pounds more at 18 months, compared to those who used only diet and exercise, although those numbers did not reach statistical significance. Almost 200 people were studied, who had BMI ranges of 30 and up (ranging from “Obesity Class 1” to “Obesity Class 3”). Medpage reports that one of the researchers emailed them: </span><span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">“</span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In an email to MedPage Today, Daubenmier..pointed to some of </span><a href="http://www.ncbi.nlm.nih.gov/m/pubmed/25931433/?i=2&from=mason%20daubenmier%20naltrexone" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">her previous research</span></a><span style="background-color: white; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">, </span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">and wrote that, “These results altogether suggest mindfulness may especially be helpful for those people with obesity who tend to overeat foods high in fat and sugar and have a hard time cutting back on those foods when they try to lose weight.”</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Daubner described mindfulness to Medscape :</span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> “mindfulness...involves a daily practice of focused attention to one’s experiences.” </span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Both groups received extensive education on healthy diet and exercise, and according to Medscape: “</span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">there were 16 sessions that lasted 2 or more hours over the study, and diet and exercise guidelines were presented for about 45 minutes each session.” </span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Both groups received food recommendations: decrease calories by 500 per day below baseline, decrease simple carbohydrates and empty calories (“nutrient-poor foods)”, decrease foods which have high calories-per-bite (“calorie-dense” foods), increase protein, fresh vegetables and fruit, whole grains, and healthy fats. The mindfulness group received additional instructions, according to Medscape: “</span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The mindfulness intervention included meditation practices to deal with stress, eating, and exercise..designed to increase awareness and self-regulation of hunger, fullness, satisfaction of taste, cravings, and other emotions.” </span><span style="background-color: white; color: #444444; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The mindfulness group also received instruction to walk for exercise, while being aware of, and noting the surroundings (this has been called “Forest Bathing’, or Shin Rin Yoku in Japan.) Recommendations to meditate were also made. </span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mindfulness is a complicated topic, and when it comes to appetite control and weight control, mindfulness alone is not enough, but can be a helpful addition to a program. When people are overweight and have metabolic syndrome and inflammation, their brain chemical response is often abnormal and they do not get proper "fullness signals" registering in their brain, which makes mindfulness more difficult. Healthy diet, exercise, and weight loss , can actually restore normal function of these chemicals and make mindfulness easier, ironically!</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #141823; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">*****</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">So what is mindfulness, anyway? </span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Every once in a while a word comes into use in the popular lexicon, works its way into public consciousness, and becomes not only a catchphrase, but also a widely accepted, even unquestioned idea. People may begin to endow the concept with additional power and then layer assumptions on top of it. I think mindfulness as a word and concept is entering that realm.</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mindfulness, for those who are not entirely familiar with the concept, roughly means living in the moment, being aware of your physical surroundings, your emotional state of being, your response to what is happening at this very time, both inside and outside of your body. The concept extends back to the 1960s or earlier, and was introduced to a wide audience in the book “Be Here Now”, by Ram Dass (a book which reportedly influenced Steve Jobs, Wayne Dyer, and others.) </span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I was first introduced to the concept during medical school at Tufts in the late 1980’s, when some of my fellow students were reading about meditation and health in a book called “The Relaxation Response” . Later in the early 1990’s I came across the concept again during my Family Medicine residency in Bangor, Maine. My residency was unique in that we had a full-time psychologist as a member of the teaching staff, to teach us about the bio-psycho-social model. We also each rotated through an unusual primary care office, and spent extended time training with a physician named Dr. Toby Atkins. His focus was patient-centered medicine, and he taught each resident one-to-one about mindfulness, and how to create a partnership with patients. It was a very different model than most physician offices; even if the doctor had an agenda, the patient's needs and wishes always came first. Since I had majored in Philosophy as an undergraduate, and my honors thesis addressed paternalism in medicine, and empowerment of patients, I was very impressed with his approach. Interestingly, he had an extremely busy practice, in his office, in the hospital, as medical director for numerous nursing homes. When he oversaw meetings with the staff, he empowered each individual at the table, and fostered a team approach that led to outstanding patient care. It was not only a fascinating and patient centered model, it was a very economically viable model, contrary to what some harsh authoritarians would expect.</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I remember my first morning with Dr. Toby, and his first question to me was, "What was the air like in your room when you first woke up this morning? Was it dry, humid, cool, hot? How about when you went outside to your car? What did it feel like?" It was his first lesson in “mindfulness”, being aware of our immediate surroundings, our senses, paying attention to those, and how we were affected. His teaching, including mindfulness, respect, and patient-empowerment, has had a profound positive effect on graduates of the program and their patients.</span></div>
<b style="font-weight: normal;"><br /></b>
<br />
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">I came across the concept of mindfulness again during an obesity medicine teaching conference around 2003. Each of the 500 or so physicians found ourselves sitting in front of a raisin on the table. We were instructed to look at the raisin, pick it up, smell it, think about it, put it in our mouth but not bite it, taste it, and then slowly chew it and note the texture and various sensations. It was a lesson in mindfulness, living in the moment and becoming aware of all aspects of the eating experience. We were told that a lack of mindfulness was endemic in eating in the Western world, and that this is connected to the tendency to overeat. We are too rushed, stressed, and eat too quickly to even notice what we are eating. It takes an average person 20 minutes to feel the “full signal” in the brain after eating, and those with obesity may take 45 minutes before their brain registers “fullness” or satiety. But fullness is not the only thing lacking in our eating patterns in the west; we also tend to miss out on the experienc of savoiring, really enjoying food. This lack of enjoyment, unconsciousness eating, lack of mindfulness, goes beyond food, but also extends to other experiences in our society now. We are missing out on connections with nature, with each other, with a greater purpose/working for greater good, as well missing out on the experiences with delicious food. </span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">As a society we don't take vacations as often as other developed countries, we don't "slow down and smell the roses". This rushed, stressed, lack of mindfulness is leading to individual health problems and a sick society in general. Patients who have traveled to other countries note lovely traditions, such as the passagiata in Italy, which is essentially a community stroll in which everyone participates. In the late afternoon/early evening after work, everyone relaxes, changes their clothing, and strolls around the village for several hours talking to everyone and catching up with their neighbors. It is not just the healthy diet which makes Mediterranean countries healthier, it is this lifestyle of slowing down and enjoying life! While we may not be able to instantly introduce the passagiata to the United States, we certainly may try to add healthy mindfulness to our lives. There is extensive research into healthy living patterns around the world, including “The Blue Zones”, which may give us some ideas. </span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Mindfulness is certainly something we should think about, and attempt to add to our lives. While mindfulness alone may not yield weight loss, it may certainly contribute to our health, and is a great addition to healthy diet and exercise. </span><span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br class="kix-line-break" /></span><span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Read more about our program and approach: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a></span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: #212121; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Call any time: (603) 379-6500</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">References:</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.medpagetoday.com/Endocrinology/Obesity/56670?xid=nl_mpt_DHE_2016-03-11&eun=g412941d0r">http://www.medpagetoday.com/Endocrinology/Obesity/56670?xid=nl_mpt_DHE_2016-03-11&eun=g412941d0r</a></span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: transparent; color: black; font-family: "arial"; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://onlinelibrary.wiley.com/doi/10.1002/oby.21396/abstract">http://onlinelibrary.wiley.com/doi/10.1002/oby.21396/abstract</a> - </span><span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2016, Effects of a mindfulness-based weight loss intervention in adults with obesity: A randomized clinical trial. Obesity. doi: 10.1002/oby.21396</span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://psychcentral.com/blog/archives/2015/03/16/revisiting-be-here-now-making-room-for-feelings/">http://psychcentral.com/blog/archives/2015/03/16/revisiting-be-here-now-making-room-for-feelings/</a></span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="https://www.psychologytoday.com/blog/intimacy-path-toward-spirituality/201504/revisiting-be-here-now">https://www.psychologytoday.com/blog/intimacy-path-toward-spirituality/201504/revisiting-be-here-now</a></span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.mindfulrunning.org/how-steve-jobs-used-mindfulness-focus-mind/">http://www.mindfulrunning.org/how-steve-jobs-used-mindfulness-focus-mind/</a></span></div>
<div dir="ltr" style="line-height: 1.4086956521739131; margin-bottom: 0pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: "arial"; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://www.news.com.au/technology/innovation/apple-founder-steve-jobs-used-zen-mindfulness-as-path-to-success/news-story/d69f4e281ceabe1e5ae756e833d123b6">http://www.news.com.au/technology/innovation/apple-founder-steve-jobs-used-zen-mindfulness-as-path-to-success/news-story/d69f4e281ceabe1e5ae756e833d123b6</a></span></div>
<span style="background-color: white; font-family: "arial"; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;"><a href="https://www.bluezones.com/about-blue-zones/">https://www.bluezones.com/about-blue-zones/</a></span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-63179447360292962252016-03-08T09:12:00.001-08:002016-03-08T13:36:17.248-08:00Sleep and Weight Gain: Natural Ways to Improve Sleep Without MedicationMost of us are familiar with that cranky, foggy feeling which happens when we lose a night of sleep, and most have heard that sleep deprivation can suppress our immune system, and make us more susceptible to infection and illness. But many do not realize that good quality sleep is not only important for mood and immune system health, but is also incredibly important in our quest for a healthy weight. Insomnia and sleep deprivation can set off a cascade of hormonal and chemical events in our bodies which end up slowing down our metabolism, increasing our cravings for unhealthy food, increasing inflammation and blood sugar problems. Lack of sleep impairs the function of our appetite hormones leptin and ghrelin, worsens insulin resistance, and increases inflammatory blood markers. Out of desperation, many turn to medications - both over-the-counter and prescription - and sadly these can have a variety of side effects, and ironically can actually cause weight gain, adding fuel to the fire. Besides weight gain, side effects of these medications may also include next-day “hangover” effects such as foggy thinking and impaired motor control (“Benadryl” or diphenhydramine, the active ingredient in many over-the-counter sleeping pills, is notorious for causing weight gain and “hangover” effects.). Some prescription medications disrupt our REM sleep (dream sleep) quality, and REM sleep is important for healthy brain function and memory. Some of these medications are actually associated with dementia with long term use! Some people turn to alcohol in the hope it will relax them and help with sleep, but alcohol also disrupts REM sleep - so people think they are sleeping, but they are getting poor quality, non-restorative sleep (alcohol also leads to acid reflux, which itself can disrupt sleep.). If this all sounds hopeless, don’t despair. Let’s look at some common causes of sleep disruption, how lack of sleep can damage our health and cause weight gain, and then discuss some natural strategies to improve sleep quality.<br />
<br />
Chronic sleep deprivation -and even short-term sleep disruptions - can set us up for weight gain and illness by triggering a cascade hormone and metabolic problems, including inflammation, insulin resistance, immune system suppression, and can even cause our natural “fullness signals” to malfunction. When we lose sleep our metabolism slows down, our appetite ramps up, and multiple hormonal and neural changes lead to weight gain. WebMD interviewed sleep expert Dr.Michael Breus, who explains how sleep deprivation affects our “fullness signals”: “The two hormones that are key in this process are ghrelin and leptin. “Ghrelin is the ‘go’ hormone that tells you when to eat, and when you are sleep-deprived, you have more ghrelin,” Breus says. “Leptin is the hormone that tells you to stop eating, and when you are sleep deprived, you have less leptin.”
Research by the Endocrine Society shows that “Losing as little as 30 minutes of sleep per day on weekdays can have long-term consequences for body weight and metabolism...compared with participants who had no weekday sleep debt, those who had weekday sleep debt were 72% more likely to be obese, and by the 6-month mark, weekday sleep debt was significantly associated with obesity and insulin resistance.” Research published in the American Journal of Clinical Nutrition shows that after only five days of shorter sleep, people consumed about 300 extra calories per day, and this “was mostly due to an increased consumption of fat, notably saturated fat.” Ironically, excess saturated fat not only contributes to inflammation and insulin resistance, it may actually worsen sleep itself, since fat consumption can lead to acid reflux (because fat relaxes the “valve” at the top of the stomach, allowing acid to flow upward into the esophagus.).<br />
<br />
Lack of sleep can be caused by sleep apnea, sleep disorders of other types, restless leg syndrome, anxiety, depression, work schedules, hobbies or television that that extend too late into the night, difficulty falling asleep (“sleep-onset” insomnia), or waking in the middle of the night and being unable to get back to sleep (“early morning waking”). It is important to speak with a medical provider to determine the most likely cause of your sleep deprivation. Sleep apnea can have serious health consequences and should not be ignored. Depression can lead to waking up several hours after falling asleep and causing inability to get back to sleep; this may be due to a serotonin issue, and also should be discussed with your medical provider. However, it can be normal for some people to wake in the middle of the night, then go back to sleep, and they may have no ill effects if their overall quantity and quality of sleep are adequate. There is an interesting article on this in the New York Times that discusses this "first sleep, second sleep phenomenon”, which may be a normal variant for human sleep. If you feel rested and alert in the morning, there is likely no reason for concern. On the other hand, if you wake feeling drowsy, unrefreshed, with a headache or other symptoms (or your partner reports loud snoring or other symptoms of sleep apnea), it is a good idea to check with your medical provider.<br />
<br />
An extremely common form of insomnia is difficulty falling asleep. Patients often turn to over-the-counter treatments or to their medical providers to request a prescription medication. While these may be useful in the short-term, they can have significant side effects. Over-the-counter medications such as Benadryl ( otherwise known as diphenhydramine) can have multiple side effects such as weight gain, next-day sedation known as a "hangover", motor coordination problems, and can have interactions with other medications. This is the most common ingredient in typical over-the-counter sleeping pills such as Unisom, Tylenol PM, etc. those medications may sound unique but in reality they are just Benadryl or Benadryl mixed with Tylenol or ibuprofen. Benadryl/diphenhydramine is a common and unrecognized cause of weight gain.<br />
<br />
Prescription medications for sleep are commonly in the benzodiazepine class, and these may have multiple side effects including blocking important REM sleep, causing sleep eating (a phenomenon in which people eat bizarre, often high calorie foods in a sort of stupor similar to sleep walking while they are asleep), and long-term use of benzodiazepine sleep medications is associated with dementia.<br />
<br />
In light of all of these problems it is important to know that there are non-medical ways to enhance sleep and improve symptoms of insomnia. These include methods known as "sleep hygiene". This has nothing to do with cleanliness but rather creating an environment that is conducive to sleep.<br />
The bedroom should be kept cool, very dark with no lights particularly no blue light, and quiet or with a "white noise". White noise can be provided by a fan, gentle music, or a device designed for the purpose which might sound like rain or waves.<br />
<br />
It is important that the room be kept free of distractions such as animals jumping on the bed or scratching at the door. It is also important to avoid stressful situations, tension, or problem-solving, for several hours prior to bed. Mediation, or progressive muscle relaxation, other the other hand, may be helpful. Some people find a warm bath or shower before bed maybe soothing and relaxing and help sleep.<br />
<br />
It is important to avoid electronic devices such as televisions and smart phones, particularly those which emit blue light, as these may trick your brain into thinking it is daytime, and stimulate an area in the brain called the RAS which can keep you awake.. Some people find it relaxing to read a calming book with a warm, soft light before bed. Be sure to avoid exciting stories, such as mysteries with cliffhangers. If you read, consider a tactic some of my patients use: choose books about favorite hobbies such as music, history, quilting, photography, etc. Some have even browsed healthy cookbooks to help them fall asleep.<br />
<br />
Thirty minutes per day of cardiovascular exercise may enhance sleep - but it may be best to do earlier in the day. Some people can hit the gym at night and still sleep well, but others find that evening exercise makes it difficult to fall asleep. On the other hand, gentle stretching exercises may help you relax and fall asleep more easily.<br />
<br />
Stimulants such as caffeine or theobromine or theophylline (which are present in coffee and tea) should be avoided after noon. Be sure to watch out for hidden caffeine sources such as certain orange soda drinks, cappuccino flavored or coffee flavored items, etc. Even green, white, and oolong tea have caffeine, unless they specifically say they are decaffeinated. Avoid any herbal tea which is touts itself as “energizing”; opt for camomile, red rooibus, or other stimulant-free teas.<br />
<br />
No alcohol or fatty foods should be consumed before bed since both of these can lead to acid reflux which can interrupt sleep. Alcohol additionally causes an abnormal sleep pattern, and while alcohol may seem to induce sleep, it actually blocks good quality, "restorative" sleep, particularly REM sleep. We need REM sleep for good cognitive function and memory consolidation (creating and keeping memories.) <br />
<br />
<br />
A small snack before bed which contains carbohydrate and a small amount of protein may help some people become sleepy by increasing tryptophan and serotonin levels which may be calming. Again it is important to avoid high fat foods particularly those high in saturated fat before bed.<br />
Herbal supplements such as melatonin and valerian may be helpful. It is important to check with your medical provider to make sure there are no medication interactions or medical problems which would make these dangerous to use. WebMD and the University of Maryland websites are excellent sources to read about herbal supplements, their possible benefits, side effects, and interactions. <br />
<br />
Sleep is incredibly important for our physical and mental health, as well as weight management. The best approach to getting quality sleep is not to try to find a “single magic pill”, but instead employ a “holistic” strategy, creating an optimal environment for our best sleep. Sweet dreams!<br />
<br />
If you would like help fine-tuning your healthy lifestyle plan, including nutrition, exercise, sleep, behavioral strategies, AND would like help with any medical conditions related to weight and health, we can help! Read more about our program here: healthyweightcenter.com<br />
Call any time: (603) 379-6500.<br />
<br />
References:<br />
<a href="http://www.eurekalert.org/pub_releases/2015-03/tes-l3m030515.php">http://www.eurekalert.org/pub_releases/2015-03/tes-l3m030515.php</a><br />
<a href="http://dailyburn.com/life/lifestyle/how-many-hours-of-sleep/">http://dailyburn.com/life/lifestyle/how-many-hours-of-sleep/</a><br />
<a href="http://www.huffingtonpost.com/2015/04/16/sleep-deprivation-effects-weight-loss_n_7071698.html">http://www.huffingtonpost.com/2015/04/16/sleep-deprivation-effects-weight-loss_n_7071698.html</a><br />
<a href="http://ajcn.nutrition.org/content/early/2011/06/29/ajcn.111.013904">http://ajcn.nutrition.org/content/early/2011/06/29/ajcn.111.013904</a><br />
<a href="http://www.journalsleep.org/ViewAbstract.aspx?pid=29022">http://www.journalsleep.org/ViewAbstract.aspx?pid=29022</a><br />
<a href="http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain?page=2">http://www.webmd.com/sleep-disorders/excessive-sleepiness-10/lack-of-sleep-weight-gain?page=2</a><br />
<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/#!po=1.11111">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/#!po=1.11111</a><br />
<a href="https://www.psychologytoday.com/blog/the-gravity-weight/201405/down-the-rabbit-hole-when-medication-leads-weight-gain">https://www.psychologytoday.com/blog/the-gravity-weight/201405/down-the-rabbit-hole-when-medication-leads-weight-gain</a><br />
<a href="http://www.health.harvard.edu/blog/benzodiazepine-use-may-raise-risk-alzheimers-disease-201409107397">http://www.health.harvard.edu/blog/benzodiazepine-use-may-raise-risk-alzheimers-disease-201409107397</a><br />
<a href="https://www.psychologytoday.com/blog/dream-catcher/201112/psychopharmacology-rem-sleep-and-dreams">https://www.psychologytoday.com/blog/dream-catcher/201112/psychopharmacology-rem-sleep-and-dreams</a><br />
<a href="http://flipper.diff.org/app/items/info/5332">http://flipper.diff.org/app/items/info/5332</a><br />
Benzodiazepines and REM sleep<br />
<a href="http://umm.edu/health/medical/altmed/condition/insomnia">http://umm.edu/health/medical/altmed/condition/insomnia</a><br />
<a href="http://www.nytimes.com/2012/09/23/opinion/sunday/rethinking-sleep.html?_r=0">http://www.nytimes.com/2012/09/23/opinion/sunday/rethinking-sleep.html?_r=0</a><br />
<a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/">http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3548567/</a><br />
<a href="http://www.sciencedaily.com/releases/2008/09/080902075211.htm">http://www.sciencedaily.com/releases/2008/09/080902075211.htm</a>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0tag:blogger.com,1999:blog-9135756041749750532.post-39832275593523112952016-03-04T13:00:00.002-08:002016-03-04T13:00:56.032-08:00Protein and Weight Loss: What does the Research Say? <div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial;"><span style="font-size: 13.3333330154419px; line-height: 18.3999996185303px; white-space: pre-wrap;"><b>Can protein really help us achieve healthy weight loss - and weight maintenance? </b></span></span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial;"><span style="font-size: 13.3333330154419px; line-height: 18.3999996185303px; white-space: pre-wrap;"><b><br /></b></span></span></div>
<div dir="ltr" style="margin-bottom: 0pt; margin-top: 0pt;">
<span style="font-family: Arial;"><span style="font-size: 13.3333330154419px; line-height: 18.3999996185303px; white-space: pre-wrap;">This is an important question researchers have been studying for years. Evidence is accumulating that the right amount of protein, at the right time, as part of a balanced overall approach, can indeed help us in our quest for healthy weight control. </span></span></div>
<b id="docs-internal-guid-39dd8f25-4355-7219-8fcb-7ccdf7d5a50c" style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">In short, protein can help us burn more calories, feel more full, smooth out our blood sugar, save our muscles, and feel more awake - for a start! Higher protein diets are also associated with long-term success. A look at how protein works:</span></div>
<b style="font-weight: normal;"><br /></b><br />
<ol style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Raises Basal Metabolic Rate (BMR, also called REE/Resting Energy Expenditure - your “calorie cost of living”.) </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">You can “burn” more calories even when you’re not exercising, simply by increasing the ratio of protein to carbohydrate in your diet. Research has shown that higher protein diets can help “burn off” 350 extra calories per day. That is almost like adding a 4 or 5 mile walk in terms of calorie burning! </span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<ol start="2" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves Satiety/Fullness/Satisfaction</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">. Protein helps you feel more full on fewer calories, so it’s easier to stay on a lower calorie diet. Protein can prevent the fatigue, and ‘hypoglycemia’ that people can feel on higher glycemic diets. The Standard American Diet (sometimes called the SAD diet!) is only about 12 % protein on average. Try raising your protein percentage to 20-35% and you’ll have improved fullness hormone levels, and feel more satisfied.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<ol start="3" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves Blood Glucose (“blood sugar”) after meals. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">A blood sugar “spike” after a meal often lead to a “crash” later - and that not only feels awful, it can create serious health problems. New research shows that starting a meal with protein - and balancing your carbohydrates with protein - can improve your blood sugar “swings”, help your glucose be more stable, and can improve your insulin response as well! The effect is strongest when you START A MEAL WITH PROTEIN. Protein has the functional effect of lowering the glycemic index. The A.U.C. (Area Under the Curve) of the post-prandial (after meal) blood sugar stays ‘low and smooth’ if you start a meal with protein.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<ol start="4" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Preserves Muscle</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> during weight loss - AND </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">helps you build muscle</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> more effectively during/after workouts, compared to a higher carb, lower protein diet. In other words, protein helps you create and keep your healthy muscle during weight loss (which maintains strength, metabolism, bone strength, coordination, may prevent falls, helps smooth the appearance of cellulite, etc.)</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<ol start="5" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves mental alertness</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> and sustained cognitive performance. Many of us think that a sugary treat will help us wake up in the afternoon, but new research shows the opposite is true. Carb-heavy snacks can leave us feeling drowsy and sluggish, while protein-filled snacks give us a mental energy boost with staying power. Wake up in the afternoon with a PROTEIN snack.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<ol start="6" style="margin-bottom: 0pt; margin-top: 0pt;">
<li dir="ltr" style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; list-style-type: decimal; text-decoration: none; vertical-align: baseline;"><div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Facilitates healing after surgical procedures</span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> - After surgery, our protein needs increase, often by 20 %, and we will heal more quickly if we make sure our protein intake is adequate.</span></div>
</li>
</ol>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 7. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Improves long term weight loss success and maintenance. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Now that you know the multiple </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> benefits of protein, you probably won’t be surprised to hear that higher protein diets are associated </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> with better success rates in research studies in helping keep the weight off! </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><br /></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you are wondering how to make sure you have the right amount of protein in your diet, balanced with other healthy nutritional components, we can help! We offer 1:1 individual diet and lifestyle analysis and counseling, and can address a variety of medical and nutritional needs. Our team includes our medical weight loss specialists, and nutritionists who have years of experience helping people acheive a healthy weight, through a supportive and comprehenisve approach. We help people at all stages of life, to preserve and restore health, including those who are currently healthy, and those with complex needs. Read more about our program here: <a href="http://healthyweightcenter.com/">healthyweightcenter.com</a> Call any time for more information, or personal assistance: (603) 379-6500.</span></div>
<span id="docs-internal-guid-39dd8f25-436d-2a2b-db92-564a898c348f"><br /></span>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">If you would like some simple, convenient, and tasty protein supplies, we have selected some items, available here: <a href="http://seacoastnutrition.com/">seacoastnutrition.com</a></span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt; text-align: justify;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 13.333333333333332px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<h1 dir="ltr" style="line-height: 1.56; margin-bottom: 4pt; margin-right: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">References:</span></h1>
<h1 dir="ltr" style="line-height: 1.56; margin-bottom: 4pt; margin-right: 15pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Effects of Dietary Composition on Energy Expenditure During Weight-Loss Maintenance </span></h1>
<div dir="ltr" style="line-height: 1.1999000000000002; margin-bottom: 19pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: italic; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">JAMA. </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">2012;307(24):2627-2634. doi:10.1001/jama.2012.6607. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">http://jama.jamanetwork.com/article.aspx?articleid=1199154</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.ncbi.nlm.nih.gov/pubmed/21105792#" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">N Engl J Med.</span></a><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 2010 Nov 25;363(22):2102-13. doi: 10.1056/NEJMoa1007137. </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Diets with high or low protein content and glycemic index for weight-loss maintenance. </span><span style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">http://www.ncbi.nlm.nih.gov/pubmed/21105792</span></div>
<b style="font-weight: normal;"><br /></b>
<h4 dir="ltr" style="line-height: 1.7999999999999998; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Effects of Increased Protein Intake on Fullness: A Meta-Analysis and Its Limitations </span><span style="background-color: white; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Dhillon, Jaapna et al. Journal of the Academy of Nutrition and Dietetics , Volume 0 , Issue 0 ,<a href="http://www.andjrnl.org/article/S2212-2672(16)00042-3/abstract">http://www.andjrnl.org/article/S2212-2672(16)00042-3/abstract</a></span></h4>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.1999000000000002; margin-bottom: 19pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Am J Clin Nutr. 2006;83:89–94. [</span><a href="http://www.ncbi.nlm.nih.gov/pubmed/16400055" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">PubMed</span></a><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">] http://www.ncbi.nlm.nih.gov/pubmed/16400055 </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Am J Clin Nutr.</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 2006 Jan;83(1):89-94.</span></div>
<h1 dir="ltr" style="line-height: 1.3499999999999999; margin-bottom: 11pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Sex differences in energy homeostatis following a diet relatively high in protein exchanged with carbohydrate, assessed in a respiration chamber in humans.</span><span style="background-color: transparent; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> </span><a href="http://www.ncbi.nlm.nih.gov/pubmed/19318111#" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Physiol Behav.</span></a><span style="background-color: white; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> 2009 Jun 22;97(3-4):414-9. doi: 10.1016/j.physbeh.2009.03.010. Epub 2009 Mar 21. http://www.ncbi.nlm.nih.gov/pubmed/19318111</span></h1>
<h1 dir="ltr" style="line-height: 1.3499999999999999; margin-bottom: 11pt; margin-top: 11pt;">
<span style="background-color: white; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">The Influence of Higher Protein Intake and Greater Eating Frequency on Appetite Control in Overweight and Obese Men </span><a href="http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&retmode=ref&cmd=prlinks&id=20339363" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">Obesity (Silver Spring). 2010 Sep; 18(9): 1725–1732.</span></a><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Published online 2010 Mar 25. doi: </span><a href="http://dx.doi.org/10.1038%2Foby.2010.45" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: underline; vertical-align: baseline; white-space: pre-wrap;">10.1038/oby.2010.45</span></a><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> PMCID: PMC4034047 NIHMSID: NIHMS574393 </span><span style="background-color: white; color: black; font-family: 'Trebuchet MS'; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4034047/</span></h1>
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 8pt;">
<span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Food Order Has a Significant Impact on Postprandial Glucose and Insulin Levels</span></h1>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> Diabetes Care</span><span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> July 2015 </span><span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">vol. 38no. 7 </span><span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">e98-e99</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://care.diabetesjournals.org/content/38/7/e98.full">http://care.diabetesjournals.org/content/38/7/e98.full</a></span></div>
<b style="font-weight: normal;"><br /></b>
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 8pt;">
<span style="background-color: white; color: black; font-family: Georgia; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Whey protein rich in α-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects</span></h1>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Am J Clin Nutr</span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"> June 2002 </span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">vol. 75 no. 6 </span><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 700; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">1051-1056</span></div>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<span style="background-color: transparent; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;"><a href="http://ajcn.nutrition.org/content/75/6/1051.full">http://ajcn.nutrition.org/content/75/6/1051.full</a></span></div>
<b style="font-weight: normal;"><br /></b>
<div dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-top: 0pt;">
<a href="http://www.medscape.com/viewpublication/74" style="text-decoration: none;"><span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">American Journal of Health-System Pharmacy</span></a></div>
<h1 dir="ltr" style="line-height: 1.38; margin-bottom: 0pt; margin-right: 15pt; margin-top: 0pt;">
<span style="background-color: white; color: black; font-family: Arial; font-size: 12px; font-style: normal; font-variant: normal; font-weight: 400; text-decoration: none; vertical-align: baseline; white-space: pre-wrap;">Nutritional Support and the Surgical Patient</span></h1>
<span style="font-family: Arial; font-size: 12px; vertical-align: baseline; white-space: pre-wrap;"> http://www.medscape.com/viewarticle/474066_10</span>Dr. Warrenhttp://www.blogger.com/profile/16373126701074347922noreply@blogger.com0