Loading...

Follow Diet & Lifestyle Blog on Feedspot

Continue with Google
Continue with Facebook
or

Valid
Diet & Lifestyle Blog by Olivera Weight Management - 2d ago

So many weight loss programs recommend cooking from scratch.  Cooking takes time, effort, and skill (which some people do not have).  Restaurants are offering more healthy options these days, so why all the fuss about cooking?

There are many advantages to cooking from scratch compared with eating out at a restaurant, even if the restaurant has “healthy” options.

1 – When you cook from home you know exactly what went into your food.

2 -Most people cooking at home use less fat and oil than what is used at restaurants.

3 – Most foods cooked at home are lower in sugar and salt.

4 – Most foods cooked at home are lower in calories.

5 – Cooking your own food limits your opportunity for an impulse decision.

6 – People who cook and eat at home tend to lose more weight.

7 – Once you develop your cooking skills, you will be able to give recipes “makeovers,” making them healthier while still keeping your favorite flavors and textures.

8 – Cooking gives far greater control in your eating: you can choose healthier fats, cook things they way you like them best, etc.

9 – Cooking from home saves A LOT of money.  Do you know how much you are spending going out to eat?  By cutting back on eating out, you can open up a lot of room in your budget for more and better groceries.

10 – If you choose to, you can know exactly where your food came from.

11 – Even when restaurants list nutrition information, the actual nutritional content of the food can change based on who is cooking it and how they prepare the food.  Not everyone working in a restaurant always follows every instruction in a recipe exactly as they should.

This short list covers only some of the advantages of cooking from home.  We encourage all of our patients to cook from home whenever they can.  Cooking more from home can help you lose weight and get healthier!  Happy cooking!

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Why Cook From Scratch? appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 2d ago

Our minds are a powerful thing, but many don’t realize how powerful it really is.  New research exploring the power of mindfulness related to weight loss offers some promising results.

Mindfulness is a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.  Mindfulness can be used specifically for weight loss by incorporating mindfulness techniques while eating, when desiring to eat, etc.

Over the last few years, mindfulness training has become a part of more weight loss programs.  Programs incorporate mindfulness in different ways.  Sometimes mindfulness is assessing your hunger versus your desire to eat and why, while other times it is an intense focus on the experience of eating.

A systematic review, or a study evaluating the results of multiple studies put together, found that participants that received mindfulness training experienced significant weight loss in 13 of the 19 studies reviewed.  Mindful eating has been shown to be effective in producing weight loss in multiple studies.

Interested in adding some mindfulness techniques to your weight loss program?  Here are a few, simple tips to get started.

1 – When you are eating, only eat.  No TV, no computer, no radio, no reading: just eating.

2 – When you are eating, take your time.  Make time to eat your meals rather than scarfing something down in a hurry.  Make eating slowly more of a priority.

3 – When you are eating, focus on eating.  Think about the flavors, textures, smells and how they make you feel.

4 – When you are eating, think about how hungry or full you are.  Do you eat past when you are full?  Are you still hungry or are you eating for enjoyment?

It is important to remember no judgments.  Whatever you notice when you are being mindful, do not judge yourself.  Just notice.  These simple steps can help you enjoy eating more and lose more weight!

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

References:

Mindfulness and weight loss: a systematic review.  Olson KL1, Emery CFhttps://www.ncbi.nlm.nih.gov/pubmed/25490697 

The post The Power of the Mind appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 2d ago

Myths about exercise are as common as myths about healthy eating and weight loss in general.  Changing your lifestyle can be challenging enough without misinformation.  Here are 5 common exercise myths you need to know!

Cardio machines provide accurate numbers

Even if a machine takes into account your weight, height, age and sex, the numbers the machine provides are ballpark estimations.  Do not count on this number to be exact.  In other words, if your machine says you burned 500 calories, you may have burned 350 or 600.

Weight lifting doesn’t help with weight loss

The saying “muscle burns more calories than fat” is actually true.  Gaining muscle helps your body burn more calories, which can help with weight loss.  Weight lifting at least 1-2 times per week is recommended for those trying to lose weight. 

Six packs come from sit-ups

Core exercises (like sit-ups) build muscle and can turn your abdominal muscles into a strong sheet of muscle, but unless you have burned the fat off of your midsection, you won’t see them.  The popular phrase “six packs are made in the kitchen” has a lot of truth to it.  Six packs come from a healthy diet and intense exercise over a period of time.

Weight lifting makes women build masculine muscle

This just simply isn’t true.  Men have testosterone, which contributes to their muscle development.  Women do not gain a masculine muscular appearance from basic weight lifting.  The type of weight lifting you do impacts your end results, but looking masculine is not a “risk” of weight lifting.

Workouts should last at least an hour

First, any workout is better than no workout.  A 10 minute walk is better than sitting.  Second, the length a workout “should” be depends on many things.  One of them being what type of exercise you are doing.  If you are walking to lose weight, an hour per day would be appropriate.  However, if you are using HIIT workouts, you can get an even greater benefit, both to weight loss and to your health, from just 20 minutes of exercise.

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Exercise for Weight Loss Myths appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 1M ago

If you are looking for a friendly clinic with the tools and expertise to help you lose weight, come see us here at Olivera Weight Management.  Our clinic offers proven tools and strategies to help you reach your goals.  We have two convenient locations:  Elmhurst, IL and Chicago, IL (Lakeview) and offer both early morning and late evening hours.  Our team is here to help you lose weight!

You can count on the staff at Olivera Weight Management to be friendly, welcoming, and to take the time to answer your questions.  We are here to help!

We offer tools like Phentermine, an FDA approved appetite suppressant to help you see results!  For more information on other services we offer, please visit our website.  You can find more information on pricing here.

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Olivera Weight Management Welcomes You appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 1M ago

Need a quick, simple, refreshing salad recipe?  This Simple Summer Salad recipe offers endless salad options, all taking just 5 minutes to prepare.  Don’t worry, this salad can hold it’s own as an entree that will keep you feeling satisfied.

Simple Summer Salad

Makes 1 serving

1 romaine heart, cut into bite sized pieces (or 2-3 cups of other leafy greens)

5-6 fresh sliced strawberries (or raspberries, blueberries, blackberries, diced apples, mandarin oranges, etc.)

2-3 tablespoons of feta cheese

2 tablespoons of walnuts (or other nuts) (optional)

1/2 rotisserie chicken breast (or 4 oz of other lean protein like steak, salmon, grilled chicken, a medium boiled egg, etc.)

1-2 tablespoons of your choice of dressing (your favorite vinaigrette or freshly squeezed lemon and olive oil with a dash of salt and pepper go well with this salad)

Place the leafy greens in a bowl, add strawberries, feta, nuts and chicken.

Top with salad dressing when ready to eat.

Serve and enjoy this light, healthy and satisfying dish!

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Simple Summer Salad appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 1M ago

Olive oil and avocados are known as foods with “healthy fats” but other foods contain healthy fats, too!  Choosing healthier fats improves blood cholesterol levels and can decrease your risk of heart disease.  It is beneficial to switch to healthy fats, even if you are cutting back on the fat in your diet to lose weight.

What is a “healthy fat?”

“Healthy fats” are monounsaturated fats and polyunsaturated fats.  Replacing other fats or simple carbohydrates with these fats can  improve your cholesterol and your cardiovascular health!  Monounsaturated fats are the most beneficial.

Which foods contain “healthy fats?”

Avocados

Canola oil

Fatty fish (like tuna or salmon)

Natural peanut butter (nuts, peanut oil, salt, honey – if your peanut butter has many more ingredients, it’s time to switch!)

Nuts (not fried in oil)

Olive oil

Seeds (not fried in oil)

Ways to include “healthy fats” when you are trying to lose weight

Instead of cooking with butter or another oil, use canola oil or olive oil

Include fatty fish once or twice a week (canned tuna counts)

Prepare 1/4 cup portions of nuts in snack sized containers to take to work

Dip your bread in herbed olive oil instead of butter

Add avocado to your salads, sandwiches or entrees

Try avocado smeared on whole grain crackers with a sprinkle of shredded Parmesan cheese

Have avocado toast (on whole grain bread) for breakfast

Eat 1/2 an avocado with a sprinkle of salt and pepper

Have 1-2 TBSP of natural peanut butter with an apple for breakfast or for a snack

Have 1-2 TBSP of natural peanut butter with celery for a snack

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Choose Healthy Fats appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 1M ago

Two months ago, at a regular doctor’s appointment, Lindzye was diagnosed with a fatty liver.  Her doctor told her she needed to lose weight to improve this condition.  First, Lindzye considered weight loss surgery, but she was scared.  She didn’t want to that the risk.  Lindzye’s friends recommended Olivera Weight Management’s medical weight loss program.  They said “it works,” so she decided to try the program.

“Teresa, the nurse at Olivera Weight Management was awesome!  She was so nice and saw me very quickly after I arrived for my appointment.”  Lindzye decided she was in the right place and committed herself to the program.  She began the program and made the changes to her diet that Teresa recommended and started exercising.  Very quickly the program started working!

Lindzye lost 20 pounds and 10 inches around her waist in 2 months!

“The best part was when people started noticing my weight loss.  My clothes started fitting me more loosely and it felt good.  I am getting ready for my wedding in October and I feel great.  I’m happy and I am continuing on this journey”

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Real People, Real Results: Lindzye appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 2M ago

Ready to slim down for the summer?  We have six, simple summer-themed tips to get you started!

1 – If you enjoy wine, slim down by mixing your wine with flavored sparkling water or diet lemon-lime soda and add a few ice cubes.  Wine “spritzers,” when made with a zero calorie bubbly beverage, cut your calorie and alcohol intake per beverage in half!

2 – Plan out and stick to a sleep schedule.  Yes, as an adult having a “bed time” can feel ridiculous, but it can do a lot to help you lose weight.  Getting enough sleep is important for hormone regulation, which can affect your weight.  Plus, getting enough sleep can help you have the energy to be more active.

3 – Sip on water all day.  Getting enough fluids can help offset an urge to nibble, ensure you are well hydrated and may help you lose weight.  Drinking enough water can help you feel better, too.

4 – Enjoy fresh fish!  Fish is a lean protein that pucks a nutrition punch.  Better yet, it’s low in calories and feels nice and light on a hot summer day.  Try including more fresh fish this summer to help you lose weight, and improve your overall health.

5 – Make a date with the Farmer’s Market.  You’ll find beautiful, flavorful, fresh foods.  Plus, if you plan a little extra time, farmers love to tell you how to prepare the foods they grow.  Fresh produce cooked a variety of ways is incredibly helpful when trying to lose weight.

6 – Enjoy a Popsicle!  Popsicles are a great, easy, summery substitute for other desserts.  They are low in calories, sweet, and take longer to eat than some other desserts.

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Six Simple Slimming Summer Tips appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

HITT, or High Intensity Interval Training, is a growing fitness trend in the United States.  HITT is an exercise style that incorporates multiple short periods of high intensity exercise with periods of recovery in-between.  The periods of exercise and recovery each last from 5 seconds to 8 minutes.  Generally, a HIIT workout lasts between 20 and 60 minutes.  HITT can be performed using many different types of exercise.  For example, you can use HITT while cycling, running, walking, elliptical training, etc.  Although HIIT is an intense workout, it can be modified for all fitness levels, making it a workout style that anyone can do.

HIIT can improve your blood pressure, cholesterol levels, cardiovascular health, insulin sensitivity and can help you lose fat without losing muscle mass.

Additionally, HIIT workouts continue burning calories for hours after you complete the workout.  Although other exercises can do that, too, HIIT workouts burn more calories following the completion of the workout than other methods.

If you would like to start a HIIT workout, please review the “How do You Develop a HIIT Program?” section from the American College of Sports Medicine’s guide for HIIT.  It’s very simple, but well described.

Before beginning any exercise program, please ask your doctor if it is safe for you to begin the program.

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

Resources:

https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

The American College of Sports Medicine is a reputable resource for exercise-related information.

The post What is HIIT and Does it Work for Weight Loss? appeared first on Olivera Weight Management.

Read Full Article
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 
Diet & Lifestyle Blog by Olivera Weight Management - 2M ago

Advice on how to lose weight frequently comes from friends, colleagues, television shows and ads, radio shows, and so on, but few people have actually heard weight loss advice from a physician specializing in weight loss.  Dr. Olivera and the team of medical professionals at his weight loss center have been helping people overcome challenges and lose weight for nearly 40 years.

Dr. Olivera is committed to the philosophy that nutrition is the foundation of health. He believes in healthy eating to avoid the development of illness, rather than just treating diseases. Dr. Olivera firmly believes that

“small changes can make a big difference.”

Dr. Olivera’s advice to people who want to start losing weight is to progressively make small changes.  In other words, make small change, master it, then move on to another small change.  Rely on experts, like the staff at Olivera Weight Management, to help you decide which changes will be the most effective in helping you lose weight.  Focusing on smaller changes will help you stay motivated, rather than focusing on dramatic changes that are nearly impossible to maintain.  For example, eat one more cup of vegetables per day or quit drinking soda or start exercising for 15 minutes every day.  Choose one and get started!

Dr. Olivera strives to inspire patients achieve long term weight loss success.  “The more information we can give people in terms of healthy lifestyle and healthy nutrition empowers them to control how they eat, what they eat, the way they think about eating, which ultimately leads them to a healthier lifestyle. ” – Dr. Olivera

“We are not a program based just on appetite suppressant medication.  Our program incorporates instruction on exercise, instruction on healthy eating, healthy lifestyle choices and it doesn’t have to be a big change to make an important difference.  You have to make the first step to want to change the way you eat and the way you think about eating. ” – Dr. Olivera

One of the rewarding aspects of working as a physician specializing in weight loss is when “people thank us for getting them started on their healthy changes and healthy lifestyle.” 

For more information on Dr. Olivera’s credentials, click here.

Olivera Weight Management specializes in helping people lose weight.

We use research-proven strategies, approaches and tools to help our patients achieve successful weight loss.  We offer a variety of services to meet your needs.  In our remote Nutrition Consultations, our Registered Dietitian develops a plan customized to meet your needs without you ever having to leave your home.  Phentermine, an FDA approved appetite suppressant proven to help patients lose weight, is available at Olivera Weight Management for patients who qualify.  We offer all services in a caring, supportive environment. For more information on pricing and our other services, please visit our webpage or give us a call at 773-327-6624.  Follow us on Facebook for free weight loss tips, recipes and more.

*Please note, appointments are required for new patients and strongly encouraged for returning patients to minimize wait times.*

The post Dr. Olivera’s Weight Loss Advice appeared first on Olivera Weight Management.

Read Full Article

Read for later

Articles marked as Favorite are saved for later viewing.
close
  • Show original
  • .
  • Share
  • .
  • Favorite
  • .
  • Email
  • .
  • Add Tags 

Separate tags by commas
To access this feature, please upgrade your account.
Start your free month
Free Preview