How to Eat Low-Carb When You’re Sick

ID-100277565When you’re sick or have a bad cold, the last thing on your mind is sticking to your diet plan (you just want to feel good, right?).

But you don’t have to completely throw in the towel on your diet. Here are some tips to help you nourish your body while you’re sick and stay on your plan:

  • Ask for help. First and foremost, don’t be afraid to ask for help with any shopping and food preparation. Explain to those who live with you how important your health and your weight loss are to you.
  • Have certain staples on hand. Keep specific staples around in the event you may get sick: frozen veggies, which can be made into a quick and nourishing soup by adding a bouillon cube and your favorite seasonings; Shirataki noodles, which can be added to soups or made into “pasta” dishes; miso soup packages, which are available at Whole Foods and some grocery stores; frozen or pre-cooked protein sources, like chicken or fish.  (Ask your health educator about grocery store GreenLite-friendly soups, too.)
  • Make your own soup. Mix your favorite veggies in a basic broth and season as desired. Use pre-shredded cabbage cooked briefly with parsley, onions, and celery as one option. Or try one-half of a cauliflower head, onions, and an ounce of organic tofu or a triangle of lite laughing cow cheese for creaminess (blend until creamy and adjust seasonings; this one freezes well too). You can do this with other veggies, like zucchini, asparagus, and broccoli. Shirataki noodles with chicken broth and your favorite veggies make a nice soup, and you can also add other protein sources like chicken, turkey, tofu, or a small amount of beans (1/2 cup of beans or lentils is a protein but do not do it more than one time a day.)
  • Make chicken. Rotisserie chickens are available at Trader Joe’s and most grocery stores. These can easily be made into soups and omelets. Most omelets are quick to prepare and easy to digest while you’re sick.
  • Snack smart. Snack smart with some Greek yogurt or cottage cheese (these come in ½-cup size containers for convenience) and fruit. Add sweetener or low-sugar jam, if needed, and top with almonds or walnuts. You can heat up the cottage cheese for just a few seconds in the microwave if it’s too cold.
  • Have a pre-made protein shake. Proti drinks from Greenlite or Premier from Costco are good options for a quick meal. Consume at room temperature without adding ice. Unrefrigerated fruits like bananas, persimmons, and oranges could be blended as your carbohydrate unit.
  • Comfort food. Health Wise oatmeal, hot chocolate, or our high-protein soup packets are comforting and soothing while you’re sick – just add hot water and drink.

If you absolutely have to eat something “carby,” try:

1. Alvarado Essential Flax Seed Bread (1 protein, 1 carb, available at most grocery stores)

2. Mission Carb Balance tortilla, available at most grocery stores, or Sonoma Carb Cutting Tortilla ( ½ carb, available at some grocery stores)

3. Healthy Hemp Sprouted Bread (one slice is one carb and one protein), or Men’s Bread, (one slice is one carb and one protein), both available at Whole Foods.

Remember to take your vitamins (always with adequate food) and consume enough fluids (128 ounces/day) while you’re sick. Avoid all fruit juices and processed carbs as much as possible; viruses and bacteria literally breed on these types of foods.

 Image courtesy of Serge Bertasius Photography/

‘Breakfast in Bed’ Vanilla Pancakes (Low Carb + Gluten Free)

pancakesEveryone’s favorite breakfast food can be easily turned into a low-carb option.

These pancakes can be used with any high-quality, low-carb protein powder and topped with a bit of fruit or nut butter for a healthy meal (just make sure to count the extra calories or units!)


1 ½ cups almond flour
¼ cup Isopure whey protein (sold in the office in either vanilla or chocolate)
1 teaspoon baking powder
¼ teaspoon salt
¾ cup unsweetened almond milk
2 eggs
1 teaspoon vanilla extract


Combine almond flour, protein powder, baking powder and salt into a medium bowl. Give it a good stir to make sure all the ingredients are mixed thoroughly.

In a separate, larger bowl, whisk together almond milk, eggs, and vanilla extract.

Slowly add dry ingredients to wet, whisking until it becomes a smooth batter.

Once your batter is ready to go, heat a skillet to a medium temperature, add 1 teaspoon of coconut oil or cooking spray and pour about ¼ cup of batter onto the pan.

Wait until bubbles start to appear at the surface of your pancake and flip it over to the other side (about 3 minutes on each side) Be careful flipping the pancake as they are a bit more fragile than regular pancakes.

Servings: Makes about 8 pancakes; 1 pancake =  1 serving
Nutritional Information: Calories: 158; Fat: 9g; Protein: 13.5g; Carbohydrates: 2.5g
Greenlite Units: (This is only for the pancake and doesn’t include the fruit on top. Helpful hint: ½ cup of red berries = 1 C) 2P, 1/3 C, 1 Condiment

Free Skin Tightening Treatments for GreenLite Clients

2S0A6936Last month we told you about some new services being offered to GreenLite clients under Dr. Sooji Rugh’s medical aesthetics practice called Bloom Medicine.

And to kick off 2015, we’re adding even more treatments to the menu of services through Viora, an innovative technology that is used for skin tightening and cellulite reduction (and we’re giving away some treatments to GreenLite clients – keep reading!)

You’ve Lost the Weight…But Not Your Body Hangups

In working with GreenLite clients for years, Dr. Rugh found that while patients can experience great success and joy in losing weight, body image concerns are common – especially after significant weight loss.

Loose skin or residual cellulite can make even the most confident people uncomfortable. Fortunately, there are now easy and non-invasive ways to treat these issues, thanks to advancements in technology that make it more safe, affordable, and convenient than ever before.

Services that are coming soon to Bloom produce two types of results:

Cellulite reduction/fat reduction. Minimize the appearance of dimpled depressions on the thighs, stomach, buttocks, or arms by restoring the weak matrix of collagen surrounding the fat cells and by shrinking fat cells

Skin tightening/improvement of stretch marks. Firm and slightly lift sagging skin on the face, neck, abdomen, or other areas, and improve the presence of stretch marks

How It Works

Using Viora CORE technology, we are able to target specific layers of the skin to precisely heat the underlying network of collagen and elastin fibers. As a result of the energy into the skin, collagen remodeling occurs and, over several months, new collagen is stimulated, thereby restoring the skin’s flexibility and thickening the dermis.

The results are tightening of “loose” skin, improvement of stretch marks, or tightening areas of the face where gravity may have left fine wrinkles and bagginess.

By adding the power of “vacuum therapy” to CORE technology, we can maximize the penetration of energy to target the deeper layers of fat cells, shrinking them and restoring collagen – resulting in the smoothing of cellulite and reduction of surface body fat.

These procedures are fast, painless, and don’t require downtime that will interfere with your daily life.

What to Expect

There may be some immediate tissue tightening effects seen with even with the first few treatments, however, the full effect will not be seen for several months and can continue to improve for up to 6 months, as the new collagen stimulation takes effect.

In order to maximize the momentum of collagen stimulation, several treatments are usually needed. (For example, a total of 7-10 successive weeks for the abdomen, depending on treatment goals. We recommend the treatment frequency to be no longer than 1 week apart to prevent a less effective result.)

Once the treatments are complete, maintenance treatments every 3-4 months are recommended to continue the collagen stimulation.

Claim Your 2 Free Abdominal Treatments!

To introduce Viora to our GreenLite clients, we’re giving away 2 free abdominal treatments to 10 qualified individuals (a $600 value!)

If you’re interested, please read the following carefully:

  • Results with the Viora technology are achieved in multiple treatments, so in addition to your two free treatments, we will offer special discount packages to help you complete your goals. (A typical treatment package for 8 treatments would be normally priced at $2400, so with our 2 free treatments AND our special discount, you would receive 8 treatments for $1200, a greater than 50% savings.
  • There is no obligation to continue after the first two free treatments, however expectations should be set that it may take, on average, 3-4 treatments before a visible improvement begins. A large part of the benefits occur as a result of new collagen production occurring months from the initial treatment course (and which builds momentum after a full sequence of treatments). Skipped treatments can affect overall outcomes and results.
  • The free treatments must be completed in 2 consecutive weeks and must start in February 2015.
  • Financing options are available if you choose to purchase treatments (for as little as $49 per month) through Care Credit

To submit your interest, please fill out the fields below and we will contact you with a consent form to determine your qualification for the treatments. (10 qualified participants will be selected on a first-come, first-serve basis.)



Product Review: Low-Carb Quest Protein Chips

41MJ6EHiilLOn a low-carb diet, chips are pretty much off limits.

Potatoes, while a vegetable, are still starchy and can add significant calories, fat and carbs when they’re sliced, diced, and made into a crunchy snack.

We’ve found a few good alternatives, however, like Healthwise protein chips and Just the Cheese baked snacks, and now Quest Nutrition has joined in on the fun with their new line of Protein Chips.  Continue reading

Cheesy Cauliflower ‘Breadsticks’ (Low-Carb + Gluten Free)

cheesy cauliflower breadsticks low carbThe craving for bread on a low-carb diet can come up from time to time, which is why we love recipes that feel indulgent but are still GreenLite-friendly.

Caulliflower, when diced very fine or put into the food processor, can make an excellent base for crusts or “breads.”

These “breadsticks” firm up very well in the oven thanks to eggs and cheese. With some garlic and seasoning, they taste delicious warm or cold, alone or with some dipping sauce. (They also make the perfect portable snack!)

Hint: these will go fast, so we recommend doubling the recipe. Continue reading

5 Ways to Beat the Winter Blues + Keep the Pounds Off

IMG_1567The start of a new year can bring about steadfast resolutions to become healthier, but it can also deliver a post-holiday funk: the weather is cold, the celebrations are over, and bulky sweaters or layers make it easy to cover up and forget the extra pounds you may have gained during the holidays. 

Seasonal depression is a very real phenomenon – the most severe kind is called seasonal affective disorder (SAD), while other people may suffer from a more mild form of the blues.

Being down in the dumps can significantly affect your motivation, your diet, and your willingness to reach your goals. But with a few simple strategies, you can ward off the winter blues and keep the pounds off:

1. Learn a winter sport.

Living in California, we don’t have to worry about harsh winter weather conditions, but the cold and dreary skies can be enough to keep you indoors. To avoid being a couch potato, vow to learn a winter sport this year, like skiing, ice skating, snowboarding, or snow-shoeing. If weather permits, you can also pick up a new sport that isn’t winter-related, but that gets you outside and moving. Exercise will boost your mood, burn calories, and a daily dose of sunshine can help improve your vitamin D levels – which are important for both a healthy weight and a healthy state of mind.

2. Get a goal planner.

Resolutions are fine, but even better are small, realistic goals that you can track by month – or even by week. Buy a yearly planner or download a goal-tracking or note-taking app that can help you put your desires in writing and achieve them step-by-step (try The Desire Map Planner or Evernote). A realistic goal, for example, might be to cut out dessert five nights a week or to give up alcohol for a month. Reward yourself with non-food “treats” when you reach your goals. This will give your brain a dose of feel-good dopamine and will inspire you to set other goals.

3. Plan a trip.

It’s easy to throw in the towel on your weight loss goals when swimsuit season seems so far away. But planning your spring or summer vacation now can not only help keep your diet on track, but it can also give you something to look forward to. Get your spouse or family involved and make the planning process a fun activity.

4. Tackle those backburner chores.

January tends to bring into focus what we need to clear out from our lives in order to start fresh. So if you’re battling the winter blues or the winter buldge, distract yourself and find a sense of control by tackling long-standing items on your to-do list: cleaning out closets, doing home-repair projects, organizing your junk drawers, or other similar tasks.

5. Get support. 

A feeling of isolation can set in during winter, when we swap going out and socializing for staying indoors. Make sure you’re well-connected to a support system, whether it’s to help with your weight loss or to keep you motivated in other areas of your life. If you’re a GreenLite client, joining our Facebook group is a great place to start (click here and then click “join group”). All in all, make sure you have a network of people you can talk to that can provide encouragement when needed.

Bill Lost 193 Pounds (His Initial Goal Was 20!)

billMy wife’s parents have been very successful with the GreenLite program and have been good about keeping the weight off.

When my wife started thinking about doing it, I jumped at the opportunity to support her by joining too. I wasn’t sure it would work on me, and on my original questionnaire I only put 20 pounds as my goal weight! I’ve lost a lot more than that and am lighter than I’ve been in 20 years.  Continue reading

Frequently Asked Questions About Bloom Wellness

Portrait of smiling young woman sitting in front of christmas treeIt can be overwhelming trying to decide which type of anti-aging creams, potions, or procedures are best for you.

And for many of us health-conscious individuals living in Silicon Valley, we’d rather opt for more natural solutions.

Dr. Sooji Rugh has been offering natural filler procedures in a practice called Bloom Wellness for several years, and we’re now opening up these services to GreenLite clients (with special discounts in place if you purchase by December 31st, 2014.)  Continue reading

Product Review: Just the Cheese

Just-The-Cheese-Crunchy-Baked-Cheese-White-Cheddar-740505442102One of the hardest things about a low-carb diet is undoubtedly snack time.

The desire for something crunchy, salty, and satisfying can take over and before you know it, you’re reaching for a bag of chips.

We recently discovered a client-recommended option, however, that’s both low-carb friendly and tasty (at least according to popular opinion among GreenLite staff!)  Continue reading