Whenever meal prep is mentioned, there is always one response that I get from patients, I don’t have time. Well I have news for you, you do have time. People are always trying to make meal prepping more complicated than it has to be. I get it, not everyone has time to make 3 meals for each day of the week. To counter that, no one wants to eat the same thing for every meal every day either. I am going to give you some tips to make eating healthy easier and set you up for success. 

First, get yourself a reusable water bottle that you can easily take everywhere. Weight loss and water consumption go hand and hand. A good rule of thumb is to drink half your body weight in ounces of water. If you don’t like the taste of water, add flavor packets to it. Not only does water help with weight loss but it keeps you regular, lubricates your joints, maintains blood pressure, transport nutrients and so much more. So keep your bottle attached to your hip like you do your phone!

Second, keep it simple. Like stated earlier, preparing full meals can be time consuming and unrealistic to keep up with. When you get home from the grocery store prechop your fruits and veggies, so you have easily accessible snacks ready to go. Pre-portion out nuts in individual containers for snacks. Cook your grains and protein in bulk so you have lunch and dinner staples ready to go. Then once it’s time for the meal, you can dress the meal up as you feel for that day. Try different sauces and seasonings to keep your meals interesting. Buy the 18 pack of eggs and boil half of them. Now you have a great breakfast or mid morning protein snack. 

Thirdly, get help when you need it. Sometimes prepared/”processed” food from the grocery store can help out greatly! My favorite would be the rotisserie chickens. Remove the skin and take all the meat off the bones the day you buy it. Now you have protein for lunches and dinner for the week. Tuna fish packets,cheese sticks and greek yogurt are also great protein snacks to have on hand. 

After reading these tips, I hope you can see that meal prepping does not have to be hard. It’s really all about setting yourself up for success more than anything. Have healthy food in your kitchen and not junk food so that you are not tempted to derail. Bring your lunch to work and avoid the pizza and cupcakes that always manage to show up. Ultimately having discipline and will power is what is going to get you to your weight loss goals. Push yourself and remember why you started in the first place. You got this! 

Spring has quickly approached (pollen and all), and summer will be here before you know it! With it warming up outside, it’s time to start taking advantage of the weather – whether that be going for a run, walk, or bicycle ride! Did you know walking 30 minutes a day decreases your risk for heart disease by 35% and type 2 diabetes by 40%? It is important to incorporate exercise into your daily lifestyle. Let Beach Medical help you bloom into your summer body with these simple workouts.

*Remember to warm up for 5 to 10 minutes before your workout*

Monday	Wednesday	Friday
50 Jumping Jacks	20 Lunges	60 Second High Knees
25 Squats	10 Push-ups	60 Second Jumping Jacks
5 Burpees	5 Burpees	60 Second Crunches
30 Second Plank	25 Crunches	60 Second Plank
Repeat 3x	Repeat 4x	Repeat 5x

With any workout, make sure to allow yourself proper time to recover. Ensure that you are getting eight hours of sleep, drinking 100 ounces of water, and drinking a protein shake after your workout to help aid in muscle recovery. As always, contact your local Beach Medical Clinic if you have any questions or concerns. 

With St. Patrick’s Day quickly approaching, it is no surprise that our patients are beginning to worry about the alcohol calories they will be consuming. We have made a list of healthy alternatives to your favorite alcoholic beverages. These simple switches in the alcoholic beverages could help you have fun while staying on track with your weight loss.

1. Bloody Mary
   1. A bloody mary contains less sugar. Also try to order it extra spicy in order for you to drink it slower and sip on water in between.
2. Red Wine
   1. Some red wines are filled with antioxidants, but you will have to pay attention to the sugar amount in some. Try to get red wine that is more dry than sweet to help with the sugar consumption.
3. Scotch on the Rocks
   1. Drinking whiskey straight will help you drink slower which will help your drink last all night.
4. Silver Tequila with Soda Water and Limes
   1. Ditch the mixer with the tequila! This will help you cut out the sugars associated.
5. Vodka Seltzers or Hard Seltzer
   1. There are many new seltzer drinks that have hit the market with White Claw being one of the more popular ones. You also can add sugar free Mio drops to your drink.
6. Mixed drinks
   1. If you like to have mix drinks just as rum and coke, try to replace the soda with a diet soda or try adding soda water instead.

We hope these modifications help you enjoy your St. Patrick’s Day holiday and as always, stay safe and consume responsibly!

When it comes to weight loss, nutrition is a key factor but exercise is important too. You can’t outrun a bad diet but exercise does help speed up the weight loss process. You do not have to run a marathon everyday, just a couple 15 minute bouts of exercise throughout the day would be just as beneficial! Any sort of movement is better than nothing at all. Everyone has a busy life but sometimes you have to make time for yourself. Ask yourself, is watching Netflix is more important than getting healthier? If you have time to binge Netflix you have time to exercise. Here are some examples of how to incorporate exercise into your daily routine.

• Make exercise a part of your routine. Start your morning off with a 15 minute walk or stretch session. Use this time to reflect on your day to come and clear your head. I like to walk in the morning and stretch at night. Especially if you sit all day at work, stretching is a great way to wine down your day and release tension that built up during the day.

• Take the extra steps. Park at the back of the parking lot when running errands. Take the stairs at work and skip the elevators. Walk laps around the building on your lunch break. Quick little bouts of exercise throughout the day add up and can really help you reach your weight loss goals.

• Use your Amazon Prime membership. Obviously in the middle of a pandemic it is not ideal to go to the gym. Luckily almost everyone has a Prime membership. There are hundreds of free workout videos that are included in the membership. Now you have no excuse for not being able to go to the gym. You can workout in the comfort of your home and no one will be judging you. 

• Use your chores as exercise. Everyone tries to find an excuse to not workout. Sometimes there truly isn’t enough time during the day to get exercise in. Use your chores as a way to add some movement in your day. Go the extra mile and deep clean the house, mawn the lawn yourself, organize the garage, and stop putting it off til a rainy day. 

Super Bowl Sunday is one of the biggest sporting events of the year. And with football comes tailgating and with tailgating comes finger foods!! This can be a pretty challenging time for those of us who are working on lifestyle changes. Luckily, it’s completely doable to enjoy tailgating and finger foods without compromising a healthy lifestyle. Let’s go over a couple tips for managing Super Bowl Sunday (and any other football day).

1. Wings: Chicken wings are a huge staple for game day and there’s no reason you have to give them up! Instead of having them fried, cook them in an air fryer (just as crispy but without all the oil!) or even bake or grill them! Depending on what kind of wings you prefer you can even make your own sauce or dry rub for them. You can also substitute wings for a leaner option, like chicken breast tenders.
2. Veggie trays: These are always a hit and it almost feels like football isn’t really football without one. But…most veggie trays come prepared with ranch or some other kind of dip. This can add lots of hidden calories. Instead, try preparing your own veggie tray and making your own dip. Non-fat plain greek yogurt makes a great base for almost any dip. 
3. Cauliflower wings: These have become widely popular and are really simple to make. Using a head of cauliflower and whatever seasoning or sauce you decide to make you can replicate wings but as a veggie alternative. You can do buffalo, lemon pepper, jerk, or even barbecue flavors.This is also a really good vegan option!
4. Sodas: Instead of sodas drink carbonated water or seltzer waters. There are a ton of different brands these days with a ton of different flavors. Drinking these will really help curb the craving for sodas and still keep you on track.

And remember: moderation is key! If you decide you want something that isn’t quite as healthy, that’s okay. Have a little bit, enjoy it, but be sure to go back to your healthier choices afterward.

Successful and maintained weight loss is the result of consistent mindfulness. In other words, every single thing you eat is either going to support a healthy weight, or do the opposite. Over time, choices add up – and we either gain, maintain, or lose weight. 

Here are some healthy substitutes for common foods – because there is always a healthier option! 

• Greek yogurt instead of sour cream, because greek yogurt has less fat and is also a great source of protein.
• Olive oil is a great substitute for canola oil. Olive oil contains monounsaturated fats, which can help lower your “bad” cholesterol 
• Coconut oil instead of butter (less fat) 
• Try seltzer, not soda…goodbye 240 extra calories from coke!
• Cauliflower rice instead of grain rice, because we could all use more veggies!
• Zuchinni noodles (zoodles) or even spaghetti squash noodles instead of wheat noodles because, again, veggies, which means more nutrients!
• Most store bought cereals are loaded with sugar. Make your own granola and add milk to cut down on those unhealthy carbs!
• Cut back on calories and lower your bad cholesterol by taking the egg yolk out and only eating the egg whites
• Dump the chips and have a serving size of popcorn! *Not movie theatre style which has a ton of butter.
• Almonds are more nutritious than croutons but they will still add a crunch to your salad!
• Lettuce wraps instead of tortillas. This is an easy way to have a carb free sandwich, taco, etc.
• Frozen grapes as a sweet treat instead of bagged candy
• Make your own salad dressing – store bought have a ton of additives and preservatives 
• Avocado instead of mayo – healthier fat! 
• You can also use avocado oil for making your salad dressings creamier! 

These are just a few examples of healthy substitutes. Remember that every choice you make can help you in your weight loss journey!

It’s a new year and naturally, we are already setting goals for ourselves.

“I’ll start this diet on the first!”

“Starting January, I’ll be frequently in the gym!” 

“Starting Monday, no more sugar for me!”

…Sound familiar? 

Goals are not a bad thing! We need them to motivate us and create a measure for us as we continue in our progress, but how can partner with our goals in the coming new year instead of making them the dreadful enemy? We do this by making real, lasting lifestyle changes. Here are some things we can take advantage of in order to step into healthier lifestyles: 

Diet

No one’s diet or exercise plans will look the same. The key is to find what works for you! Here are a few quick tips to assist you in turning your day to day eating into lifestyle changes: 

1. avoid pre-made, packaged items, and fast foods and eat more whole foods (fruit, vegetables, quality proteins). Aim to high protein and low carb meals and snacks! 
2. Plan meals in advance. This leaves less room to choose unhealthy options and also keeps you on track for these ways of eating to become your new normal. 
3. Stay away from fried/fast foods, sugary drinks, and any items that you know to be a hinderance or could sabotage your progress. 
4. Find foods and recipes that you love! If you’re dreading what you’re eating, it’s going to be hard to stick to it. At Beach Medical, we offer many recipes in our nutrition counseling that are healthy and enjoyable. 

Exercise 

Exercise is vital to a healthy lifestyle. We recommend choosing 3-4, 30-45 minute blocks a week to set aside to exercise. Find something you enjoy doing! Whether that is walking, body weight exercises, cycling, or yoga, find a way to move your body that you will stick to and enjoy. 

Mindset 

We must have a long term mindset when it comes to improving our health and losing weight. If we are just trying to make it to the summer, we will not reach lasting results. Keep in mind that these things will occur over weeks and months, not over night. Go ahead and choose to commit to eating well, moving your body l, and being in it for the long haul! And remember, one missed exercise or unhealthy snack does not make you unhealthy, and one healthy meal or exercise does not mean our work is done. Let’s celebrate the good steps we take and commit to a healthier version of ourselves! 

Accountability 

Some ways we can hold ourselves accountable this new year is by finding ways to track our progress where needed. There are many ways to do this, such as keeping a calendar to schedule workouts and meals, using a habit tracker to help us start our new routines, and partnering with other people in our lives who are on the same journey. 

One of the best things about Beach Medical is the accountability that is provided to each patient. It makes a world of a difference when you know that there are people looking forward to your progress and that are here to ask how you are doing. As a patient, know that we are here for you, want you to ask questions when needed, and want to see you become better!  

Here at Beach Medical, we want to partner with you as we tackle the new year to create lasting lifestyle changes, not just encourage the hype of a resolution. We are on your team! 

Why Do You Need A New Year’s Resolution?

Everyone wants to start the new year out with a positive outlook. It is no surprise that most people choose for their New Year’s resolution to be to lose weight or to exercise more. People will also choose to lose weight or exercise more because they think it will be easy to succeed in, but that is not always the case. It also is no surprise that people quickly find out that is not the case and stop working towards their New Year’s resolution of weight loss or exercising more. Keeping a New Year’s Resolution and sticking to it helps keep you accountable!

Why Do New Year’s Resolutions Fail?

Everyone starts the New Year out with the best intentions, but there is no surprise that a lot of people stop working towards their New Year’s resolution after about a month. When it comes to weight loss, individuals need a lot of motivation and support to keep working towards their weight loss goals. Weight loss is not easy to achieve by any means, especially when you’re doing it alone. You really have to put in the work to see the results you are hoping for. Weight loss also fails due to people having unrealistic goals. You have to think about what you really want to achieve when you say you want to lose weight. Weight loss resolutions also fail because you can not just say you want to lose weight. That statement is too vague to really know what you are trying to achieve. Commitment is key and having an accountability team like Beach Medical or even just an accountability partner to help you reach your goals, will help tremendously.

How To Succeed With Your New Year’s Resolution

There are many ways to succeed in your New Year’s Resolution of weight loss. It can seem like your weight loss is moving like a snail. You have to stick with it. There will be times where you feel like you made no progress and other times where you surprise yourself with how well you did. A way to succeed in weight loss is set specific goals to work towards. An example of that is “I will lose 6 pounds in one month”. This gives you a realistic set amount of pounds as well as a set time on when to meet that goal.

Diet Tips

Diet is a huge part of weight loss. Here are a few reminders when it comes to your diet and weight loss. It is best to have no carbs after three due to your body not being able to burn the carbs off in time before you go to sleep. When you go grocery shopping make sure to shop the outer perimeter to avoid all the “junk” food in the middle aisles. Normally humans are very busy so when we get home we do not feel like cooking and will end up going out to eat to a restaurant or a drive through. Meal prepping is a great technique to use to save time cooking. A helpful tip to make sure you are drinking enough water is to drink with a straw. It is shown that drinking with a straw will increase your water intake.

Beach Medical is here for you to help with diet, or just to help make sure you are staying on track. We love to see our patients succeed in their weight loss goals!

As we quickly approach the Holidays it’s important to know how to get through it successfully! The Holidays can be difficult for many reasons…loss, stress, anxiety, temptation of all the yummy foods, all sorts of things!  Emotional eating and cravings can make a big appearance during your holiday, so let’s talk about a few ways we can get through the holidays in one piece. 

Coping Mechanisms

These are mechanisms that help alleviate stress, anxiety, and any sort of overwhelming emotion. A lot of time this can lead to emotional or stress eating. So, instead of using food as a coping mechanism for these feelings we need to find other means of coping. This can be journaling, going on a walk, meditation, anything that is going to relieve stress in a constructive manner! These are going to be different for everyone but they’re key in keeping your emotions at a manageable level. So, set aside time every day for yourself so you can indulge in whatever your coping mechanism is! 

Moderation

There are so many yummy and tempting foods around the Holidays that it can feel nearly impossible to stay away from them, and that’s okay! Try to be really diligent about the things that are going in your body, but also make sure to pick a few foods that you really want and have them- in moderation! It’s okay to have those foods-in moderation-as long as you balance them out with healthier options throughout the day and the rest of the week!

ENJOY YOURSELF!

It is so SO important to remember to enjoy yourself this Holiday season! It may be hard, this year may have been rough, but you’ve made it through this far so enjoy the rest of it!

Thanksgiving is a holiday that celebrates the 3 Fs: family, friends, and food! All are an interictal part to making lasting memories. With that being said, it’s important to not overeat just because you can. Here are some tips to get through the holiday without ruining your weight loss progress!

1. Get Active: Start your day off with some sort of movement. This way you are already at a calorie deficit going into this more calorically dense day. Gather the whole family together and make it a group activity. Some examples would be playing football or going on a run/walk together. Now you have time to make more family memories and burn some calories!
2. Don’t Skip Meals: Just because you are having this larger than normal dinner does not mean you should skip breakfast and lunch. You will end up being ravished and overeat at dinner. I suggest eating smaller healthy meals beforehand to avoid binging at the Thanksgiving feast.
3. Skimp on the extra butter and sugar: Thanksgiving dishes are full of fat, sugar, and sodium. If you cut those ingredients back a little, no one will even notice. This will cut the calories back in each dish. Every little bit helps!
4. Do not have an all or nothing attitude: Continue your routine all the days up to and after Thanksgiving. There is no rule that you must let lose the whole week. Do not routine all your hard work for one day. Set yourself up for success so when you do have your feast you can enjoy it more.
5. Eat the rainbow: Try to choose a variety of colors for your sides. Those foods tend to have more nutrients in them and could possibly be less in calories.
6. Drink Plenty of Water: The best thing you can do for yourself is to drink plenty of water. The foods we eat on Thanksgiving are higher in fat, sugar, and sodium than we normally eat. Water will help flush out your body and alleviate bloating. A good rule of thumb is to drink half of your body weight in ounces of water. Trust me, you will thank me later!
7. Skip Seconds: Getting seconds always sounds like a good idea but it never works out as planned. Wait 20 minutes after you finish your first plate before you grab seconds. If you are still truly hungry then go get another plate.
8. Ask yourself if it is worth it: Thanksgiving is all about indulging in your favorite dishes. But some are not worth it. Do you really need to eat those cheese and crackers as appetizers? Probably not. Prioritize which dishes are the most important and really enjoy those.
9. Take Smaller portions: If you want to try everything, then by all means do! Take smaller portions of each side in that case. Eat slowly and genuinely enjoy each bite!
10. Be Realistic: The holidays are about gathering and making memories. Focus more on weight maintenance instead of weight loss. Then at the first of the year, you will already be ahead of most people.