Can I Take a Pill To Lose Weight That Actually Works?

I just spent the entire day Consulting people helping them achieve their weight loss goals. Most of my weight loss clients have done exceptionally well and have lost weight. The only people that did not lose weight are the ones that did not follow my nutritional recommendations.

Their question to me is “Can I just take a diet pill and lose 30 pounds in 30 days?” And of course my answer to that is no it's not possible.

And even if it was possible it's probably not safe and it's probably not weight loss that they are going to be able to maintain and keep off.

It doesn't matter what type of medication or even what type of nutritional supplement you're taking; nothing is going to magically make your body fat disappear. I really do wish it was that easy, but it's not. The best appetite suppressant medications and weight loss pills work primarily as appetite suppressants.

This means that they decrease your appetite. As an added benefit some of them actually will speed up your metabolism and this is definitely a plus. So in addition to controlling your appetite they give you an increased metabolism which is almost the same as doing some type of exercise every day.

The medication that I find that people do the best with is the weight loss medication called Phentermine. This is one of the best medications for weight loss that I have seen prescribed by weight loss doctors.

It's a fantastic appetite suppressant medication and it also doesn't give you a boost as far as your metabolism and fat burning system.

But even though this Phentermine helps kill your appetite and it helps boost your fat burning metabolism you still have to follow a good nutrition plan. If we nothing but Pizza, Hoagies and hamburgers all day long you are going to be lucky if you lose anyway. If you follow a good nutrition plan, a good meal plan and add to that a bit of physical activity you should definitely be able to lose some weight.

And this is what really has to be done. Some of the best medical weight loss doctors I know like the weight loss pill Phentermine to help their patients lose weight but they also give them a very good meal plan so that they will have the best chances of losing weight. Plus they will be doing it safely and in a healthy way.

I do know that there are some people that take the weight loss pills and they do no exercise at all and they don't really follow a nutrition diet plan and they still lose weight just because the medications are so good. They eventually hit a plateau and they stopped losing weight.

Automatically they asked their weight loss doctors if they can take more weight loss pills and most of the time when they are questioned about their nutrition and exercise plan and if they are following it when they tell the doctor no most of the time the doctor is going to tell them that didn't weight loss pills is not a magical solution. That they also have to follow a good meal plan in a bit of a exercise plan if they want to breakthrough that weight loss plateau and start losing weight again.

Most of the medical weight loss diet doctors that I know of will only give you an increase in medication if you are truly following a diet nutrition plan and an exercise program. You have to be totally committed to achieve your weight loss goals. If you are not totally committed you are not going to be successful and you definitely will not maintain any type of weight loss if you don't continue with your nutrition plan.

Mistakenly, people think that if one pill a day helps them lose weight by taking two or even three pills a day will help them lose weight even more quickly.

And that they will lose a whole lot more body weight and body fat. But this is so far from the truth it's totally ridiculous. You really want to use as little medication as possible. If you can get away with you losing weight by only taking one half of a weight loss pill then that's what you should do. There are limitations to the quantity of different medication that you should be taking in one day.

And you eventually will build up a tolerance to most type of medications. So the weight loss doctors that I know usually recommend that you take the minimally effective dose of the medication to achieve your goals. And what this means if you take half a tablet today and it controls your appetite enough that you were able to follow a good meal plan and do a little bit of exercise and you continuously lose weight then Dad is in the dose that you should say that.

Increasing dose is not going to have you lose weight any more quickly. Your success is totally from your following the nutrition plan and the exercise that you are doing. And the problem is that some people try to pump up the dose of medication very quickly and then it stops being effective because they build up a tolerance. At that point the doctors really have no alternative but to put them on a break from their program. And from what I have seen people are depending upon the medication so much that they start gaining the weight back because while they were taking the medication they never really developed good eating habits.

And that is the whole purpose of the medical weight loss programs. That medications do a very good job of controlling your appetite and the doctors teach you what you should be eating the proper types of food and the proper portion sizes. Following their recommendations usually will help you lose weight but it will also help your stomach shrink. And this ultimately means that you should maintain your weight loss. You have trained your body and develop good healthy habits of eating the right foods and eating the right portion sizes.

Your body will automatically start craving good healthy foods instead of the bad junk type of foods they were eating before doing the weight loss program. And because of your stomach shrinking you will not be able to overeat like you have done in the past.

So this is why people that do a good medical weight loss problem usually retain their weight loss if they did it properly and follow the doctor's directions and change their way of eating and developed a good healthy lifestyle habits.

In summary; you need to follow a safe and nutritionally healthy meal plan to lose weight and maintain you weight loss. Weight loss pills do help eliminate your appetite but you still have to eat right and exercise for long lasting weight loss.

Does Meditation Help You Lose Weight

Well it's Tuesday morning and it's time for me to get back on my weight loss diet plan. This weekend I did let myself go a little bit and take a little bit of a break.

Being very strict on your diet 7 days a week for each and every one of those twenty-four hours a day for a straight seven days can be difficult. And even though I have lost a tremendous amount of weight and people look at me and think that it's so easy for me, in reality it's not.

Because I have been eating a clean diet for so long I do not always get the cravings for the Cakes and Pastries and sweets like I did in the past. But at times of stress I always want to eat something that may not exactly be the best for me.

Of course I'm talking about something sweet like a candy bar or a scoop of ice cream. And let's not forget potato chips, pretzels and chocolate bars. Oops and I almost left out nachos, frozen yogurt and water ice. So even though I may not always physically crave unhealthy foods I do suffer from being a stress eater. When stress is high, that is when I crave the foods that are going to make me fat and even make my diabetes much worse.

And now that I finally am willing to admit that, I have realized that I now have to make an effort to reduce my levels of stress and strain. So I have started to implement some daily routines that will hopefully reduce my levels of stress during the day. One of the stress relievers that I have tried doing is meditation.

I have taken some classes on it and when I first took the classes I was really into it and I did it twice a day and 20 minutes for each of those sessions. And in the beginning when I first started I definitely set aside the time to do my morning and afternoon meditations. I did find my mood and attitude was much more relaxed and I was able to handle stressful situations much better. But I have to honestly tell you that finding two 20 minute sessions during the course of the day has become very difficult and I have stopped meditation.

And I do notice that my ability to cope with certain high pressure situations has taken a turn for the worse since I have stopped meditating. I also noticed that while I was meditating the dark bags that I had under my eyes totally disappeared the more I did my daily meditation. But since I have stopped meditating those bags have returned once again. So I am going to start meditating again! I am going to do a 20-minute session first thing in the morning and then I'm going to plan another 20 minutes meditation session sometime around lunch time.

One thing that I have to say is I am much more likely to do the meditation sessions if I scheduled them during the day. So just like I'm scheduling my consultations and appointments and therapy sessions with my clients and patients, I now schedule my meditation sessions in my appointment book. So I will let you know how this goes next week when I post again on the blog.

Weight Loss Tips and Recipes

Dieting and weight loss are two words that go hand-in-hand. So many people try to lose weight as quickly as possible and for some reason they do not always do the right thing that is safe for that. They do not care what they have to do to drop those extra pounds just as long as their scale is decreasing each and every day.

This is why  when people think of dieting and they think of losing weight they think of starvation diets that they are only going to do for a short period of time. But this is not the best approach if you want to maintain a proper body weight and you want to be healthy. And because there are so many different fad weight loss programs out there everything associated with losing weight and dieting has became a bit tainted.

So do yourself a favor and forget about these fad diets and follow at least a few of the recommendations I’m going to give you that will help you lose weight safely. Forget about those  super low-calorie diets that just make you sick and scrawny looking.

You should follow a good healthy nutritional plan that will not only help you lose the body fat but it will keep you healthy. So settle down and enjoy this article.

Some people try to cut calories to obscenely low levels. I have consulted with some people who come to me after they have tried to lose weight on diets that had been eating anywhere between your 300 – 500 calories a day. This is insane!  This is not healthy and is going to send you to the emergency room one evening because of malnutrition. Forget about the super low-calorie diets they are just a waste of time.

Your body needs a certain amount of calories every day in order to maintain its normal functions. Some of you may be practicing intermittent fasting and I am okay with this. With this type of program you are slowly reducing the number of calories you are eating every day. You’re not just dropping from 4000 cal per day down to 500 calories p even with intermittent fasting you should be consuming at least 1200 cal per day if you are a female.

Make sure that you have a  structured plan as to what type of nutritional program you are going to be following and how many calories you are going to be eating per day. And some calories are definitely better than others. 1000 cal from broccoli is so much better for you than 1000 cal from the candy bar. So make sure you’re eating foods that have lots of nutrition, vitamins and minerals every day.

The next step is to make sure that you are drinking lots of water every day. Quite a few of us are actually eating when our body is actually in need of liquid meaning water. Water satisfies so many needs of our body including controlling our appetite, hunger and cravings.

You definitely want to be drinking at least 60 ounces of water each and every day. And if it’s extremely hot outside add a few more ounces. Also if you are taking a very intense aerobic classes or doing some other type of exercise program that requires high-intensity or long-duration you want to be sure that your body is totally hydrated. This means you need to drink water. Soda does not count as water. So when I say water I mean regular water, playing good old H2O.

The next tip is to make sure that you are doing some type of physical exercise. This could be anything from playing a game of basketball with your friends, walking on a treadmill or even riding a stationary bike. Better yet go for a walk outside now that it’s summertime or even ride a bike outside.

Keeping your body moving is good for your physical self and also for your mental and emotional self. It burns a lot of calories and helps keep your body healthy, fit and trim. So long but following a good nutrition diet plan you also want to make sure you are performing some type of physical activity.

Make sure that you are eating the right type of foods. Your body requires protein, vegetables and good healthy fats. There is no recommended daily requirement for candy bars and milkshakes. If you are a man you should definitely be eating at least 70 – 90 g of protein per day and lots of good healthy vegetables.

If you are a woman you should be eating anywhere from 60 – 90 g of protein per day. Of course these recommendations are made for the overall general population and you definitely need to consult with your family doctor to determine the amount of protein that you need each and every day specifically for your own self. A

nd the amount of protein that you require in a day also bears depending on the type of physical type of activities you are doing during the day. This includes work and even the type of exercises and social activities like if you are playing basketball every day or baseball or football or something like that. And definitely make sure they were eating lots of vegetables. Most nutritional specialists to recommend that you eat at least 7 cups of  Vegetables a day.

And even eating a little bit of starchy carbohydrates like a sweet potato, regular potato, a half of cup of whole wheat pasta or brown rice or some other type of grain is okay. Just eat them in moderation. Eating 2 pounds of pasta each and every day is really not healthy and definitely not conducive to losing weight. The amount of starchy carbohydrates like this to you right able to eat in the course of the day totally depends upon you, your metabolism, your level of insulin sensitivity and what type of physical activity you are doing during the day.

The next tip is to keep things simple. So many people get involved in these complicated type of weight loss programs. It makes me totally crazy that they want to measure every ounce of food and count every gram of protein, etc. Losing weight and being healthy is all about making the right choices at the right moment in time.

Sometimes we just have to go with the flow if you have been out all day and you definitely need to eat something and the only thing that  is available as a hot dog, it’s okay. Go ahead eat the hotdog.

But instead of the eating the entire portion of bread, and half in each half of the roll. Just don’t use this as an opportunity to totally blow your diet program and eat whatever you want. Your program has to be adaptable. And if you do eat something that is not okay for your weight loss plan don’t worry about it.

Do not make yourself crazy. Just forget about it maybe do a little bit more of cardiovascular exercise and get back into your diet plan as soon as you can. Hopefully for the rest day and it’s not just make sure you start the nutrition plan follow with the very next day.

If you need help with determining what type of program is best for you to lose weight there a lot of specialist out there that can help you. There are medical weight loss doctors that specialize in good healthy weight loss. Some of them might even use injectable vitamins and appetite suppressant medications at weight loss pills. But these types of program are supervised by a medical physician and not just anyone can prescribe this type program for you.  

You could also work with a nutritionist and they could design a great program for you. In most of the medically supervised prescription weight loss programs that I have seen a also will discuss this with the proper nutrition and diet plan that you should be following to lose safely.

3 Philadelphia Style Weight Loss Recipes

Ricotta cheesecakes with fruit

Ingredients:

• ricotta cheese - 1 Cup
• 2 egg whites -  lightly whisked
• organic honey - 1 tablespoon
• 4 cups of fruit - mixed fruit you can use cherries, blueberries, blackberries, raspberries and strawberries.

Start this wonderful recipe by preheating your oven to 350 degrees Fahrenheit. add your 1 cup of ricotta cheese to a large bowl and break it apart with a spoon. Next add your egg whites, vanilla Essence and organic honey and mix everything until it's smooth and totally combined. Next grease four ramekins with coconut oil and spoon  the Regatta cheese mixture into the room can and make sure that the tops are level. You can now bake this for about 20 minutes or until the Ricotta cakes are risen and golden.

Now to make the fruit sauce let's set aside about one-quarter of the fruit for just decoration purposes. Measure about 2 tablespoons of water and pour this into a pan and set this on top of a medium heat. Add the rest of the fruit to this pan and heat gently until everything is softened. Then take the pan off of the heat and set this on the side to cool slightly. Now we can try the fruit in a blender or NutriBullet or even a food processor and you can serve the sauce warm or cold over top of your cakes. and you can even cut the fruit that you have set on the side on top of the cake and if you like you can even use some mint leaves to add a little bit of green. This makes for cakes and each cake has approximately 11 grams of carbohydrates and 160 calories.

Fruit filled souffle omelette

Ingredients:

• strawberries - 3 quarter cup with the Green Top removed and cut in half.
• 3 eggs
• Stevia - 1 tablespoon
• heavy cream - 3 tablespoons
• vanilla extract - three or four drops
• Butter - 1 tablespoon

First we want to remove the green leafy top of the strawberries and slice them in half and then put them on the side.  none crack open your eggs and separate the white from the yolks and put the egg yolks and stevia enable and beat them until the mixture is fluffy and pale. Then add in the cream and vanilla extract. Then whisk the egg whites in a very large bowl and then add this into the yolk mixture. the next step is to melt your butter any pain and then pour in the egg mixture and let this cook until it's firm. After that spoon over top your strawberries and gently fold the egg on top of itself like you normally would with any type of omelet that you are making. Finally you get to put your omelet on a plate and cut the omelet in 3 pieces. take two of these pieces and put them on two other dishes and then enjoy. This makes 3 servings each having about 280 calories and 12 grams of carbohydrates.

Orange Avocado Smoothie

Ingredients:

• one small avocado
• a small handful of parsley
• 3 ounces of asparagus spears
• 2 large oranges
• Lemon juice that you squeeze from a fresh lemon
• ice cubes
• mineral water

Cut your avocado in half and remove the stone. Spoon out the flesh and put it into a blender and then add your parsley. Chop your asparagus spears and add this to the blender and blend everything until it's nice and smooth. Squeeze the juice from your oranges and the juice from your lemon and add these to the blender and blend everything once more until it’s super smooth. Pour this into two glasses but only about the glasses are 2/3rds full and then add the ice cubes and the mineral water. You should drinks this soon after you make it. You can add of few orange slices if you like.

The Weight Loss Diet That Philadelphia Weight Loss Doctors, Personal Trainers and Wellness Specialist Follow

If you live in or near Philadelphia you have access to the best weight loss, wellness and diet programs in the country. And in interviewing some of the top medical weight loss doctors, nutritionist and personal trainers in Philadelphia one thing was clear.

There is one word that when you talk about It’s like a nuclear bomb going off amongst medical doctors, nutritionists, personal trainers, alternative medicine and holistic medicine practitioners and other health and wellness practitioners in our Philadelphia region. And that word is sugar.

Not just sugar but also products like Splenda, equal, etc.... Just take a look at what everyone is eating in our country. Everyone is eating foods that are man-made, processed, foods that are not natural in the world they are the result of what chemists have developed in the labs of their various food companies.

And it's no coincidence that because most people are eating a diet loaded with unhealthy sugar that our country and our people are getting more sick as time goes on.

If you look at the records from the various government agencies you will see that this great country consumes over 150 pounds of sugar type products each and every year.

If you do the math that's about close to 40 teaspoons of sugar for every person in this country each and every day of the year.

Now when you compare that to the past most people only consumed about 5 pounds of sugar in a year and that would come out to being less than 1 1/2 teaspoons per day. And to make it even worse if you look at way back in time when people were eating some type of sugar, they were eating natural foods that converted into sugar. Foods like good healthy fruits and vegetables. They were not eating processed foods and genetically modified foods like we are eating today.

When we are eating the whole purpose of the digestive system is to metabolize the food that we are eating in turn it into sugar. The reason for this is because sugar is one of the  main sources of nourishment and energy for our body. Our bodies use 2 sources for fuel and they are sugar and fat. From the good nutritious foods that we are eating like fruits and vegetables when your body turns things into glucose the brain and our muscles use that for energy. When we eat something that is sweet or something that is artificially sweet tasting our bodies react in a certain way and this will cause two very important  organs the pancreas and the liver to get ready for sugar entering the system and they of course release hormones allowing the body to function properly.

The issue is that in today's society we like everything to taste sweet. Whether it's breakfast lunch or dinner we always want something that is sweet tasting in our mouth. 

And whether it's a piece of candy, cheesecake, real sugar or an artificial sweetener our body cannot tell the difference and this causes it to release tons of insulin into our system. So our body is getting lots of empty calories that provide no nourishment and this is making us fat and sick. 

These types of processed foods cannot give the body the nourishment that it needs to heal, regenerate and promote a healthy body and lifestyle. Eating too much sugar can lead to all types of diseases like bad teeth, migraine headaches, insomnia, and even stomach problems.

And you think you might be doing your body good if you were eating sugar substitutes like Splenda, etc…  but sadly these also spike your insulin and eventually cause certain illnesses in your body.

So even though you think these products are totally fine for you they really are not. So when you are eating these pink and yellow packages of sweetness your body is expecting sugar and this will start an insulin spike and your body does eventually spike it’s insulin and because there is nothing in there giving it fuel this will actually increase your hunger and your appetite.

This is the way the body is designed when you taste something sweet your body expects fuel.

And because those pastel colored little  goodies have concentrated sweetness, tastings these products will dramatically increases our hunger and our cravings.

So in fact these sugar substitutes are just making us fatter instead of making us skinnier. T

he results of the study are actually going to scare you because it's totally unbelievable. A University Science Center actually determined that for each can of diet soda that you consumed daily this increases your risk of being overweight and obese by 40%.

Whether you realize it or not everything that we are eating in today's world is a serious issue. What has been told to us as being a good healthy diet is actually just making us fat and sick.

If you want to fix this start by making  small little changes in your life.

What I did was I stopped using those little pastel colored sweeteners and I just had my coffee with heavy cream and that's it. And when I needed something sweet I would just grab a handful of grapes or berries or some natural type of food like that.

For my snacks I eat lots of vegetables. I usually stop every morning at the supermarket and I buy one of those bags of baby carrots and I eat them all throughout the day.

As I stopped eating the artificial type of sweeteners and sugars I was actually able to really enjoy the sweetness, the natural  sweetness of the carrots.

Forget about everything that you've been told about eating healthy and try to keep your diet to lots of healthy green vegetables,  cruciferous vegetables, good healthy proteins and try to eat as little starchy grains as possible. Starchy grains also convert to sugar and this is also making us fat and sick.

As you eliminate the artificial sweeteners from your life you will finally begin to realize how delicious fruits and vegetables really are. All of these foods give us the vitamins minerals and nutrients that our body needs for proper health and wellness both physically and mentally.

So if you want to lose weight and get healthy cut out the artificial sweeteners and eat lots of veggies and go for a walk at the end of the day and enjoy life.

Fitness - Weight Loss and a Ketogenic Diet

I am writing this article today because over the past several weeks I have had many patients coming to the office asking lots of questions about a low carbohydrate high-fat diet and most were concerned was that this would put them into ketosis. Now for some people, ketosis is something that they heard about and it may be something that they know when their friends who tried this type of weight loss diet usually lost quite a bit of weight.

But then some have heard some negative comments about ketosis. So in this post I'm just going to review the simplified version of what ketosis, how to get into ketosis and if it is safe. Going into a state of ketosis just means that your body is switching from burning sugars that are floating around in your bloodstream from all of the foods that you have eaten like; pasta, cakes, pastries, rice and drinks and even alcohol into a mode where your body is now burning it's own body fat for fuel instead of the sugar that has been floating around in your bloodstream. This is very simple and straight to the point and still it may be a little bit confusing for some people in understanding how your body really goes into ketosis.

Now this basic knowledge of ketosis will help you finally understand why people lose weight on low carbohydrate diets. You may think that this type of diet is new but it’s been around since the 1800’s but it was not called a ketosis or low carb diet. It had a variety of names and just as many versions of what to eat and what not to eat. I bet you didn’t know that doctors would recommend this type of diet to their patients in the early days of medicine.

Yes, this type of diet has been around for a long time.

In the early years of medicine many physicians would actually have their patients going on a diet that excluded starchy carbohydrates and sugars. And astonishing proved to help a multitude of people with variety of different health issues.

Now, back to explaining what ketosis is. Your body goes into a ketogenic state when there is not enough carbohydrates and sugar in your bloodstream to replenish the amount of sugar type of compounds that are stored in your lover. And this sugar type of compound that is stored in your liver is called glycogen and this is just simply a super fast source of fuel for your body. 

But when you have too much sugar in your bloodstream into much sugar in your liver you develop what is commonly known as a fatty liver and this is not healthy. So too much sugar in your body too much sugar in your liver causes a variety of issues such as diabetes and we all know that when people have diabetes sometime down the line if they do not get everything under control they will eventually have a heart attack or stroke. 

So in order for your body to go into a ketogenic state the only way for this to happen is when there is a lack of sugar floating around in your bloodstream and this will decrease her insulin levels and this will cause your body to start using its own body fat for fuel and energy. Your body specifically your liver will break down all the facts into compounds known as ketones. And when your body starts using this instead of sugar for fuel is call the state of ketosis.

So just to prove you when you eat foods that contain a lot of sugar my candies and sodas and cakes and pastries and when you also eat foods that are just starchy carbohydrates like your rice pasta and rice your body will break them down into sugar that sugar will float around in your bloodstream and this picture is on my bills and when you're in some levels are high in your bloodstream it will push all of the calories from everything that you were eating into your fat cells. This is what is giving you that big fat belly and the big hips the big thighs the big legs. So

This means when you were increasing your weight and body fat that your body is using the sugar that is floating around in your bloodstream for energy instead of using your body fat for fuel and energy. 

So in order for your body to burn fat you simply need to decrease the sugar types of food you were eating so that your body will eventually start burning your own body fat and you will lose weight, you will usually lose pounds and inches.

How do I get into ketosis?

You put your body into a state of ketosis I simply decreasing you mount of sugar loaded food and starchy carbohydrates that you were eating each and every day. As you do this the body will burn the sugar in your bloodstream very quickly and then it has no other choice but to start burning your body fat for fuel. Normally it takes anywhere from 48 and sometimes 72 hours to get your body into a state of ketosis.

Can I lose weight on a ketosis diet?

There seems to be a growing trend of many weight-loss specialist recommending to their patients to follow a key to see this type of diet or a lower carbohydrate diet. The sad thing is that most of the food that we eat during the course of our day during this present time consist mostly of processed foods and starchy sugar eluded carbohydrates. And we all know that most of eat too much bread, pasta, rice, sugar, bagels, muffins, cakes and pastries and let's not forget that nice glass of wine that we drink at the end of the day just to relax and unwind. 

If you limit these types of food on a daily basis this should automatically put your body into a fat burning mode and possibly make your body go into the ketogenic state. 

When used for weight loss people usually use quite a significant amount of weight on programs that lower the amount of carbohydrates that you were eating in a day. Such diets are the Atkins diet, the South Beach diet and even the Paleo diet. T

hey Count on the fact that when you stop eating certain type of foods your body will eventually start burning your own body fat for fuel and this will cause you to lose weight. These types of diets depend on this order to get your body losing weight quickly. And of course the low-carb diet has also been called the primal diet or even a caveman diet in these types of diet ultimately cycle periods of ketosis and periods of Maintaining normal sugar levels.

Is a Ketosis Diet Safe For Me?

So many people ask this question and quite honestly ketosis is usually safe for most people. In fact and caveman times and times much before what we called civilized society there were periods of feasting and periods of famine. 

So during the periods a feast our ancestors were eating everything that was available to them and they would gain weight and then when food was scarce they would slowly instead of the store dropping weight but as the amount of food decreased their body probably slowly entered state of ketosis in this enabled human beings to survive and prosper throughout the course of time. 

Maintaining key ptosis in definitely is not recommended. The one part or something that we should be careful of with his ketoacidosis and normally only people that are type one diabetics can enter ketoacidosis because their body does not produce any insulin at all. But in a normal person usually your insulin levels prevent your body from going into ketoacidosis. 

But if you are considering this type of diet in order to lose weight or improve your overall health I certainly recommend that you speak with the medical weight-loss doctor and have him guide you through this type of program so you will be as successful as possible.

There are even studies now where they are trying a ketosis type of diet in order to help people with all types of diseases including diabetes, hypothyroid and a multitude of other health problems. 

There are also some people who recommend the ketogenic diet program to assist people who are suffering from cancer. It is thought that the ketones help destroy cancer cells in the body. 

But this is new research and definitely needs to be looked into a bit more thoroughly. But like I always say before you start any type of nutrition program you always must discuss it with your family medical doctor to make sure that it is safe for you to do. 

I hope you enjoy this article and as always please come back to my blog next week for more healthy tips.

3 Scrumptious Recipes Under 400 Calories

Here are 3 scrumptious recipes that are all under 400 calories. They are easy to fit into any 1200 calorie or 1600 calorie diet plan.

Cranberry Orange Club Salad

Ingredients:

• Low sugar orange marmalade – ¼ cup
• Dijon mustard – 2 tablespoons
• A 2 ½ pound turkey breast half with the bone
• 2 slices of turkey bacon
• Cider vinegar – 2 tablespoons
• Olive oil – 2 tablespoons
• Another 2 tablespoons of the low sugar orange marmalade
• Another one and a half teaspoons of Dijon mustard
• 2 tablespoons of cranberries, dried
• Orange juice – 2 tablespoons
• Chopped romaine lettuce – 6 cups
• Chopped tomatoes – 1 cup
• Shredded cheddar cheese – ¼ cup
• Shredded Swiss cheese – 2 tablespoons
• Low-sodium or unsalted croutons – 2 tablespoons

Start by preheating your oven to 325°F. Then in a small bowl stir together the ¼ cup of marmalade and 2 tablespoons of mustard. Make sure that you remove the skin from the turkey breast. Rinse the turkey and pat dry, with paper towels.  Then placed the turkey breast with the bone side down on a rack in a shallow roasting pan. Roast the turkey uncovered for about 1 ¼ hour up to 1 ½ hours or until the juices run clear and the turkey is no longer pink. Be sure that you are basing the turkey occasionally with the marmalade mixture during the last 15 minutes of the roasting. When the  turkey is caulked remove it from the oven and cover it with foil and let it sit for about 15 minutes before slicing. While your turkey is cooking you can cook your turkey bacon, make sure that the bacon is thoroughly cooked and drained on the paper towel to remove the excess oil. Then chop up your bacon. For your salad dressing in a small bowl you can was together the vinegar, 2 tablespoons of  orange marmalade, olive oil and one and a half teaspoons of mustard.  Add the dried cranberries and the orange juice to achieve the  consistency that you like for your salad dressings. Shred half of the turkey for the salad and you can place the rest of the turkey into a container and refrigerate for another meal. When you are ready to serve just arrange your romaine lettuce on a plate and top with the turkey, tomato, cheddar cheese, Swiss cheese, turkey bacon and croutons. This makes approximately 4 servings each having about 15 g of carbohydrates and 310 calories.

Sweet Potato and Yukon Gold Salad

Ingredients:

• Yukon gold potatoes – 8 ounces, scrubbed and cut into  ½ inch slices
• Sweet potatoes – peeled and cut into ½ inch slices
• Smoked turkey sausage – 7 ounces cut into ½ inch slices
• 1 small red onion cut into very thin wedges
• ½ cup of thinly sliced celery
• Olive oil – 2 tablespoons
• Cider vinegar – 2 tablespoons
• Spicy brown mustard – 1 teaspoon
• Dried sage – 1 teaspoon
• Black pepper – ¼ teaspoon
• Celery seeds – ⅛ teaspoon
• Baby spinach – 5 – 6 ounces

In a saucepan cook your potatoes and sweet potatoes make sure that you use enough boiling  water with a bit of salt added to keep the potatoes covered for approximately 10 minutes or until it takes for the potatoes to become soft and tender. Then drain. While your potatoes are boiling in another skill cook your sausage, onion and celery in the hot olive oil over medium heat for about 5 minutes or until the I mean is tender and the sausage is cooked, browned. Then stir in the mustard, vinegar, pepper sage and celery seeds. When you are ready to serve place the spinach on a serving platter and top of your potatoes and sweet potatoes and spoon the sausage mixture over top. This makes approximately 4 servings each having about 26 g of carbohydrates and 253 calories.

Chilled Salmon and Tabouli

Ingredients:

• Fresh skinless salmon fillets – 1 pound
• 1 cup of water
• Salt – ½ teaspoon
• Black pepper – ¼ teaspoon
• 2 cloves of garlic, minced
• Finely shredded lemon peel – 1 teaspoon
• 1 ½ cups of water
• Bulgar – ½ cup
• Lemon juice – ⅓ cup
• Olive oil – 2 tablespoons
• Great or cherry tomatoes cut in half – 1 cup
• Artichoke hearts – 1 cup drained and coarsely chopped
• Cucumber, seated – 1 cup chopped
• ½ cup of fresh parsley
• Fresh mint – ¼ cup
• 2 green onions sliced thinly

First clean your salmon and then place  poor the one cup of water into a large skillet bring it to a boil and then add the salmon in one single layer. Cover this and let it simmer for approximately 8 – 10 minutes or until your fish is cooked. When the salmon is finished cooking be sure to use  a spatula and move it onto a plate. And then sprinkle both sides of the salmon with the salt and black pepper.  In a bowl combine your  garlic and lemon peel and sprinkle this over one side of each of your fish fillets. Cover this and then chill the salmon. In another bowl combine the 1 ½ cups of water and the Bulgar and let this sit for one hour. Then drain the Bulgars through a fine mesh sieve and press out any of the excess water with a large spoon. In the same bowl whisk together the lemon juice, oil your remaining ¼ teaspoon of salt and the remaining ⅛ teaspoon of pepper. Add your drained bulbar, tomatoes, artichoke hearts, parsley, mint, cucumber and green onion and toss everything to combine nicely. Then break your salmon up into large chunks and toss the salmon into the bowl guard mixture. Cover this in a container and let it show for at least 2 hours and as much as 24 hours. This makes 4 servings. When you’re ready to serve all you have to do is divide this delicious mixture onto your plate and enjoy. This makes 4 servings each having approximately 22 g of carbohydrates and 393 calories.