on Sep 11, 2016 in KP Members, Nutrition, Weight Loss
Mom’s Meals prepares fresh, mostly organic healthy meals that are delivered right to your doorstep in a cooler. Just a quick 2 minutes in a microwave and you can be eating a fresh, healthy, mostly organic meal. Mom’s Meals has 75 entrees to choose from. There are plenty of choices for those with specific needs. Diabetic Friendly Cancer Support Gluten-Free Vegetarian Heart Friendly Anyone can order meals from Mom’s Meals but if you are lucky enough to be a Kaiser Permanente member you get an added discount. All meals for Kaiser Permanente members are $5.99 and the shipping is free! Kaiser Permanente members order here: MomsMealsNC.com Not a Kaiser Permanente Member? order here:...
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on Aug 21, 2016 in General Wellness, Nutrition, Weight Loss
It is the favored breakfast of farmers, they say, “Oatmeal sticks to your ribs.” Farmers need to eat a breakfast that will hold them through a morning full of strenuous chores. Their choice of oatmeal for breakfast helps because the water soluble fiber in oats slows the emptying of food out of the stomach and digestion in the GI tract. The result is they feel fuller longer on less calories. It works for farmers and it can be a great trick for you too if you are trying to lose weight or maintain a weight loss. When you eat oatmeal try Steel Cut oats. It is the least processed choice and has the highest amount of water soluble fiber. Steel Cut oats take a bit longer to cook, so consider cooking up one weekly batch and then just grab a cup from the refrigerator and microwave for a quick breakfast in the morning. Soaking the oats over night will also speed up the cooking time. While this healthy oatmeal recipe calls for coconut and apricots, other dried fruits, such as raisins and cranberries, are also delicious. The addition of flax seeds adds a great source of the healthy omega-3 fats, something so m any of us lack in our regular diet. 1 cup water 1/2 cup Steel Cut Oats (cook according to directions on the package.) 1/2 teaspoon ground cinnamon 6 dried apricots 1 Tbsp flax 1 Tbsp unsweetened shredded coconut Combine water, oats and cinnamon in a small saucepan. Bring to a boil over high heat. Reduce heat to a simmer and cook, stirring occasionally, until creamy, about 5 minutes. Stir in flax and top with apricots and coconut. Per serving: 242 calories; 43 g carbohydrates; 7 g fat (4 g sat, 1 g mono); 7 g protein; 0 mg cholesterol; 7 g dietary fiber; 395 mg potassium; 12 mg sodium. Nutrition bonus: Magnesium (29% daily value), Iron & Vitamin A (15%...
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on Aug 14, 2016 in Inspiration, Nutrition, Weight Loss
Eating is comforting, satisfying, and necessary. But when food is pleasurable and so plentiful, it can be hard to know when to stop eating. How do you communicate to your stomach that you’re done? Try these tips: Eat mindfully. After each bite, chew slowly and savor all the flavors. Slow down and really enjoy your food. People who just mindlessly gobble their food do not feel satisfied and eat more calories than people who slow down and really take the time to enjoy their food. Eat pleasure-fully. Plan a pleasurable activity post-meal. Give yourself a reason to want to get up and away from the food. Sometimes you don’t want a meal or snack to end because it may be the first rest or fun you’ve had all day. Planning in time for recreation, rest, and relaxation is as important as brushing your teeth. Make it a daily habit. Eat flavor-fully. Infusing flavors into your dishes satisfies more senses than just your taste buds. Your body craves deliciousness, so give it what it wants. Savory aromas and piquancy provided by additions — such as ginger, cinnamon, nutmeg, and fresh rosemary, mint, or basil — create a dining experience that treats the wandering taste bud. Eat experience-fully. Sit at a table and when you can, make the location you eat a peaceful, beautiful environment. Use a cloth napkin, a place-mat or cloth, or a pretty glass. Add a sprinkle of parsley or mint to your food as a garnish. When researchers served the exact same product to people, (a store bought sponge cake); one on a plain dish unadorned and one on a decorative glass dish sprinkled with powdered sugar and two raspberries, people rated the powdered sugar version with raspberries as more filling and satisfying. Eat fat-fully. Eating healthy fats can make you feel fuller, longer. Stick to reasonable portions of heart-healthy unsaturated fats, such as those found in avocados, olives, walnuts, and almonds. Eat Bean-fully. Try adding a quarter to half cup of beans to each of your meals. Beans slow gastric emptying and regulates blood sugar levels in a way that greatly enhances your feeling of fullness. The greater satiety effect is not only in the meal you eat beans , but...
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on Apr 20, 2016 in General Wellness, Nutrition, Weight Loss
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on Feb 15, 2016 in General Wellness, Weight Loss, Wellness Blog
Positive Choice Integrative Wellness Center Weight Loss Programs Healthy Balance- Full Food Program This 14-week program helps you lose weight eating mostly fresh, organic, whole foods. Each group session is 1½ hours and includes healthy lifestyle education, flexibility/strength training exercise, mindful eating and relaxation strategies. Programs are offered at the La Mesa, Otay Mesa, Clairemont Mesa, and San Marcos medical facilities. The price is $140 plus a one-time materials fee of $50. Call anytime to enroll. Full or Partial Fasting Weight Management Programs The Full or Partial Fasting Weight Management Programs help you lose weight with the aid of liquid meal replacements. On a full fast you consume five liquid meal replacements each day. On a partial fast you consume four liquid meal replacements each day and then have one sensible meal. The rate of weight loss is typically between two to five pounds a week. The length of the program is determined by individual need. The weekly group meetings are two hours and include information and discussion on coping strategies, stress management, communication, and interpersonal relationship skills. The maintenance phase is for 12 months after you have lost your weight and focuses on developing a healthy lifestyle, nutrition, and exercise. The weekly cost for the weight loss phase, which includes medical supervision, group meetings, and your meal replacements is $125. Programs are available at the Bostonia, Clairemont Mesa, Otay Mesa, and San Marcos medical facilities. Medical appointments are required to begin these programs. Call to schedule a free information session where you can get program details, have your questions answered, and enroll. (You may also download program details online at positivechoice.org.) No matter which weight management program you participate in, you can expect to achieve positive health outcomes. In particular, here are some of the benefits typically experienced by those in the fasting program: Blood Pressure: 40% of participants with high blood pressure are able to discontinue medications and an additional 30% greatly reduce the amount of their needed blood pressure medication. Type 2 Diabetes: 74% of people diagnosed with type 2 diabetes are able to completely discontinue medications within the first few weeks on a full fast, recover normal blood sugar levels by the end of the...
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on Jan 25, 2016 in Fitness, General Wellness, Nutrition, Weight Loss
Winning Strategies for Long-term Weight Loss Maintenance Weight loss is hard , but the true challenge is maintaining a weight loss. Some studies estimate that as many as two-thirds of people who lose weight gain a majority of it back within three years. If you have ever struggled with your weight you may have already experienced this. As depressing as these statistics are, remember that there are people out there who are defying the odds, long-term weight maintenance is achievable. In the Positive Choice Integrative Weight Management Programs we have been able to better the odds for most people. Three years after losing weight, 50% of our participants are maintaining all or most of their weight loss, another 25% are maintaining two-thirds or more of their weight loss. We work to improve our programs every year, employing the strategies that have been proven successful. Our goal is to provide the support and tools to help people lose weight and help them build a lifestyle that will give them every chance for long-term success. Although more research needs to be done to fully understand the challenges to weight maintenance there are a few things that have been clearly documented. The health of your intestinal tract is important. Certain bacteria in our intestinal tract produce hormones that can effect appetite and metabolism. Up to two years post-weight loss, fluctuating levels of grehlin/leptin hormone levels can create increased feelings of hunger. People who have lost weight are hungrier for at least two years. Most people spend money on losing the weight, but direct very little resources towards to their maintenance efforts. When seeking to lose weight, it is extremely important that you participate in support that can help you for at least two years of your post-weight loss. One of the biggest mistakes people make in our Weight Management Programs is not taking advantage of our long-term weight maintenance programs. During a weight loss phase and also following in the maintenance phase your routine should include foods that help promote healthy gut bacteria and perhaps probiotics to help adjust your intestinal tract bacteria. Maintaining a weight loss eating a diet high in fruits, vegetables, and legumes should help promote the growth of...
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