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Client Spotlight Amalia D.

Posted on May 16, 2013 by GreenLite Medicine

I had a baby and really fell out of my body. I really wanted to get back to me and nothing seemed to be working. Most women had told me that nursing was a surefire way to get the weight off. I found that instead, the scale was stuck and nothing helped. It was really frustrating, and I wanted to get a handle on it fast!

I started Hello GreenLite in August once I stopped breastfeeding. I had a family member that went through the GreenLite Medicine program, and it really worked for her. I figured I had nothing to lose!! I found the Hello GreenLite part to be really appealing as well, as office visits were pretty much out of the question! It was fantastic and worked really well for me.

The virtual visits were a no brainer when it came to having the baby around. I had just enough guidance and accountability. It was challenging, but motivating at the same time. I saw results almost immediately, which also gave me a great boost in self-confidence. I was able to speak to my counselor, Holly, about how to give myself some wiggle room here and there as well.

It’s tough to stay on track with a new baby. Sometimes all you can do is grab something you can eat with one hand, which isn’t always the best option. Holly helped me figure out some great things to have on hand when we were on the go! The best thing about this was that I new how to get back on track if I had a slip up, and every time I did I got results quickly! Being able to send a quick email saying, “Oh No! I totally screwed up this week!”, or “My grandparents want to take us to dinner, what do I eat?” was great as well. I was able to contact Holly anytime. It was certainly an adjustment at first, but it was great to have the support and accountability along the way.

Going back to work after baby was a big adjustment for me, as I just didn’t have the same control over my body as I used to. I have been a fitness/dance instructor for many years. With the weight off, my balance has improved, along with my energy levels and stamina. I feel (almost) back to my old self again.

Exercise has been the toughest part of weight loss as a new mommy. If anything, I do my best to AT LEAST walk 3-4 times per week. Now that things are getting easier, I have been able to turn that into a run. I also try to squeeze in push-ups, sit-ups, and tricep dips whenever I can. If I’m feeling extra ambitious, or have some time, I love to go to a Dailey Method class, or throw in a work-out DVD. My favorite new work-out involves my whole family: My husband pushes the jogging stroller, and I run ahead. My son loves to “chase” me, and gets a kick out of me running towards him. Who wouldn’t be entertained by that during a workout??

I LOVE experimenting with my Greek Yogurt. I have been using all sorts of extracts. I also love to make no carb protein balls, with almond meal, pumpkin, protein powder, a little stevia, etc. The possibilities are endless with those. They are really great for a post- workout snack as well.

I fit into all of old clothes! I am a couple pounds heavier than I was pre-baby, but feel as though I have settled in to a weight that is right for me. I am still working on toning back up, but I have the confidence now that it will happen. I love that my family is involved, and that my husband has taken time to take stock in how he fuels his body as well.

GreenLite Recipe: Chili-Rubbed Tilapia with Asparagus & Lemon

Posted on May 15, 2013 by GreenLite Medicine

Tilapia, a relatively plentiful fish, has the unfortunate reputation of being dull. All it needs is a spice rub, a familiar barbecuing technique that works just as well indoors as it does outdoors. You could also use this rub on chicken breasts or toss it with lightly oiled shrimp before cooking.

Ingredients (4 servings)

2 pounds asparagus, tough ends trimmed, cut into 1-inch pieces
2 tablespoons chili powder
1/2 teaspoon garlic, powder
1/2 teaspoon salt, divided
1 pound tilapia, Pacific sole or other firm white fish fillets
1 tablespoon extra-virgin olive oil
3 tablespoons lemon juice

Instructions

Bring 1 inch of water to a boil in a large saucepan. Put asparagus in a steamer basket, place in the pan, cover and steam until tender-crisp, about 4 minutes. Transfer to a large plate, spreading out to cool.
Combine chili powder, garlic powder and 1/4 teaspoon salt on a plate. Dredge fillets in the spice mixture to coat. Heat oil in a large nonstick skillet over medium-high heat. Add the fish and cook until just opaque in the center, gently turning halfway, 5 to 7 minutes total. Divide among 4 plates. Immediately add lemon juice, the remaining 1/4 teaspoon salt and asparagus to the pan and cook, stirring constantly, until the asparagus is coated and heated through, about 2 minutes.
Serve the asparagus with the fish.

Units per serving:

Protein: 3.5
Carbohydrate: 0.5

Nutrition facts per serving:

185 calories (65 calories from fat)
7g fat
26g protein
4g net carbs

Original recipe from “The Eating Well Healthy In a Hurry Cookbook” (2006). A healthy adaptation by GreenLite Medicine.

Mindless Eating

Posted on May 2, 2013 by GreenLite Medicine

Written by Dr. Rugh, Medical Provider and Holly Brown, Health Educator

Have you ever kept track of your nibbling? Oh, it’s only a coffee (with cream and sugar), a few M&M’s from the candy bowl at work, the last few bites of food from my 3 year olds’ plate…a little here and there and next thing you know you have eaten as many calories as in a whole extra meal! Maybe you are a multitasker – you eat and watch TV, check your email, drive to work…did you know that watching television while eating leads to people eating 40 percent more food?

Cornell professor Brian Wansink’s research has uncovered the psychological cues that lead people to overeat. The human stomach isn’t sensitive enough to notice small caloric differences, and it often doesn’t register how much has been eaten until 20 minutes or more after the food has been swallowed. People rely on their eyes, ears and noses to tell them when to stop eating. It turns out that our senses are not reliable and as a result, we overeat.

Have you ever gone to your local self serve yogurt place for a little dessert after dinner and noticed their huge containers? By the time you add the yogurt and toppings and reach the register, the once huge container is now filled to the brim without much thought. “If we simply give people a larger plate size, in some cases, they’ll end up eating 25%-50% more food just because the dish they’re eating from is bigger,” says Wansink. “Whether it’s the time of day, who we are with, the lighting, the size of dish, the variety of food – all of these things end up influencing us as we make food choices.”

“If you look at all the factors that influence your food choices over the course of a day, if you eat 20% more calories than you need because of those factors, then at the end of the year, that’s about 40 pounds of extra weight,” says Wansink. “So it makes a huge difference at the end of the year, and that’s what we call the ‘mindless margin’ – we lose and gain weight by a few calories a day.”

Adjust your environment and set yourself up to eat less:

SEE WHAT YOU EAT: Visual cues are critical to controlling how much we eat, according to Wansink. Students participating in an all-you-can-eat chicken wing buffet ate continually if their tables were continually cleared, because they couldn’t see how many they’d already consumed. Here’s a handy tip for your next buffet: people who put everything on their plate before they sit down to eat – including dessert – eat about 14% less than people who take smaller amounts and go back for seconds or thirds. He also advises people not to eat snacks out of the box; put it into a separate dish and leave the box in the kitchen. You will eat less if you can see how much you’ve already eaten.

SIZE (AND SHAPE) MATTERS: Wansink and his colleagues conducted two studies of 167 people demonstrating that both children and adults pour and consume more juice when given a short, wide glass compared to those given a tall, narrow glass – although they believed the opposite to be true. Those with the short wide glasses poured 76% more juice than those with the tall slender glasses. The bias is caused by a visual illusion known as the vertical-horizontal illusion: we tend to focus on heights instead of widths, so we are more likely to over-pour into wide glasses while thinking we poured very little because of the shorter height. The same illusion can happen with a plate. Larger plates can make a serving of food appear smaller, and smaller plates can lead us to misjudge that very same quantity of food as being significantly larger. For example, in a study conducted at a health and fitness camp, campers who were given larger bowls served and consumed 16% more cereal than those given smaller bowls.

Being more aware of your environment and taking action to change it can help keep you on the road to weight loss success.

GreenLite Recipe: Cool Cucumber Tofu Soup

Posted on April 29, 2013 by GreenLite Medicine

This recipe is suggested by a GreenLite Medicine client, who substituted tofu for yogurt. She ended up liking the tofu version even better than the original yogurt recipe. Requiring only 5 minutes of preparation, this is a perfect refreshing dish for a warm summer day!

Ingredients (4 servings)

4 Persian cucumbers (the small ones)
14 oz soft/silken tofu
5-10 mint leaves
1/4 teaspoon ground black pepper
1/4 teaspoon cumin powder
1/3 teaspoon grated ginger
2 tablespoons lemon juice
1 to 3 Thai green chillies (Optional)
Salt to taste
Water, as needed, to get soupy consistency
2 tablespoons salsa, for topping

Instructions

Chop persian cucumbers roughly into 4 inch pieces.
Drain tofu. Puree all ingredients in batches in a blender till the mixture reaches a smooth soup like consistency. Top with salsa and enjoy!

Units per serving:

Protein: 1.5
Carbohydrate: 1

Nutrition facts per serving:

94 Calories (36 calories from fat)
4g Fat
10g Protein
5.5g Net Carbs

Original recipe from a GreenLite client. A healthy adaptation by GreenLite Medicine.

New Product Review: Innovator 300 Meal Management Bag

Posted on April 18, 2013 by GreenLite Medicine

Fitting a full day’s worth of healthy meals and snacks in one lunch bag can be quite the challenge. Luckily, we found something to make traveling with your food a lot simpler.

The Innovator 300 Meal Management Cooler is big enough to keep more than three healthy meals fresh and delicious with plenty of room to spare. It also comes in four colors to choose from: black, blue, hot pink and grey!

REVIEW:

Useability:

We really love all the storage space that the Innovator 300 has to offer for meals on the go. It has a compartment for organizing all of your supplements, two insulated side compartments for carrying drinks, snacks or utensils, and an adjustable internal shelving system for meals in containers.

The interior of the Innovator 300 is fully insulated for keeping food hot or cold. If you need to clean your bag, it can be easily wiped down with a damp cloth and mild soap for spot cleaning.

The Innovator 300 also comes with some additional accessories that any traveler will appreciate: 2 Gel Packs (keeps food cold for 8 hours), 3 containers (BPA/PVC free, microwave safe, dishwasher safe, and leak proof) and ergonomic padded shoulder strap.

Availability:

The Innovator 300 is currently only available at sixpackbags.com which means if they run out of stock, it may take a little time to receive your bag. Hopefully in the future this bag can be purchased from other stores other than just the manufacturer’s website. This bag also is currently on pre-order. Orders will not start shipping until June 2013.

Cost:

The Innovator 300 is available only at sixpackbags.com for $69.99. Some might find this this bag to be costly, but for those that can benefit from all the storage use, it may be well worth the price.

SUMMARY:

The Innovator 300′s storage space really makes this bag shine. Anyone who needs to carry a day’s worth of food with them will find this bag helpful for staying on track with a healthy diet.

If anyone has any suggestions, ideas or inquiries for our New Product Review segment, please feel free to email us at products@greenlitemedicine.com

GreenLite Recipe: Oven-Baked Salmon With Herbs

Posted on April 17, 2013 by GreenLite Medicine

This flavorful fish dish bakes at a low heat. You can easily tell when it is done when the fish starts to flake, but it doesn’t change color as much because it holds its moisture — no more dried-out fish!

Ingredients (4 servings)

1 pound salmon filet
2-4 tablespoons fresh herbs, chopped (thyme, dill or anything you like)
1/2 teaspoon ground black pepper
1/2 teaspoon salt (a bit more if kosher, or if fish is skinned)
Oil for smearing baking dish

Instructions

Heat the oven to 200 F.
Chop up the herb, and mix it with the salt and pepper.
Smear the oil on an oven-proof serving platter, and put the fish on top. If the filet is skinned, put some salt and pepper on both sides, otherwise just put the fish skin side down and season the top. Bake for about 40 to 45 minutes, until salmon flakes.
You can serve it with a homemade tartar sauce mixing yogurt, lemon zest and juice, some of the same herb used on the fish, capers, and a very small amount of hot sauce.

Units per serving:

Protein: 3.5 (lean)

Nutrition facts per serving:

200 Calories (110 calories from fat)
12g Fat
23g Protein
0g Net Carb

Original recipe from About.com’s by Laura Dolson. A healthy adaptation by GreenLite Medicine.

Frank’s 7 Secrets to Weight Loss Success

Posted on April 4, 2013 by GreenLite Medicine

Frank has been doing an incredible job on the Hello GreenLite program. His road to weight loss has not been easy, but he has learned quite a bit along the way.

Here are the 7 pillars to his success:

1. Have 100% support from your family.

2. Work on your routine – take your lunches and snacks.

3. Remove yourself from temptation – don’t depend on your will power to help you through something that is really tempting.

4. Have a plan for the unknown – look at restaurant menus in advance and decide what to have before you get there.

5. Identify what’s REALLY special (Mom’s homemade ravioli at Christmas time vs stale donuts from the breakroom).

6. Get rid of your fat clothes so there is no turning back!

7. Stay active – find an activity that you enjoy and do it as often as you can.

*Bonus Secret – Never miss a meeting with your educator, even if you don’t think you did very well that week. The accountability and support is critical when you are struggling.

GreenLite Recipe: Cauliflower Cheesy Soup

Posted on April 1, 2013 by GreenLite Medicine

This savory soup will satisfy your cravings for something warm and cheesy on a chilly day.

Ingredients (8 serving, one cup each)

1 large head cauliflower (about 7 inches in diameter), broken or chopped up into roughly equal florets
1 medium onion (about 4 oz), chopped
5 cloves garlic – pressed, grated, or minced fine
4 cups chicken stock or broth, or 4 cups water with chicken base such as Better Than Bouillon
3 bay leaves
1 teaspoon dried thyme or 1 tablespoon fresh thyme
pinch cayenne or other hot pepper
1/2 teaspoon paprika (optional, but adds a nice rosy color)
salt and pepper to taste
1/2 cup half & half
1/2 lb low-fat cheddar cheese (white preferred)
1 tablespoon corn starch
1 tablespoon yellow or brown mustard

Instructions

In a large pot or Dutch oven (best if it holds about 3 quarts), heat the oil and cook the onion until it begins to soften, about 4 or 5 minutes. Add garlic, and cook another 30 seconds or so.
Add the cauliflower, and stir. Then add the chicken broth, herbs and spices. Cover, and bring to a simmer. Cook until the cauliflower is soft, about 10 minutes. Remove bay leaves.
While the vegetables are cooking, grate the cheese, and toss with the cornstarch.
When the cauliflower is soft, puree the soup with an immersion (stick) blender if you have one. If not, puree in batches in a regular stand blender, but be careful not to blend too much at a time — hot liquids can “explode” when blended, spewing hot liquid all over the place.
Add the cream and the cheese. Stir as the cheese melts, and then add the mustard. Taste and adjust salt and spices.
Garnish with chives and two ounces of extra protein such as Canadian bacon, chicken or fish.

Units per serving:

Protein: 1.5
Carbohydrate: 1
Condiment: 1

Nutrition facts per serving:

140 Calories (calories from fat)
8g Fat
10g Protein
7g Net Carbs

Original recipe from About.com’s by Laura Dolson. A healthy adaptation by GreenLite Medicine.

B2B Challenge: Luxim vs. Yellow Checker Cab (4th Week)

Posted on March 29, 2013 by GreenLite Medicine

The numbers are in and the winner of the B2B Weight Loss Challenge is team Yellow Checker Cab! Congratulations to teams Luxim and Yellow Checker Cab for all of their hard work while on the GreenLite program.

Find out what the contestants learned from GreenLite and how the program changed their lives!

Stephanie: “The experience of the contest has affected my life so much that I feel that when I decide to return to eating complex carbohydrates I will be able to make the proper choices and eat them in moderation. Although I do miss pizza at times, I feel that I will figure out a way to have my pizza, it just might not be the normal pizza.

The B2B challenge changed my lifestyle and eating habits by making me feel that eating at home is a much smarter choice because you know what’s in the food, it’s so much cheaper, and then you can pack your lunch. But if I do go out with family, I am comfortable asking questions and making substitutions.

My goal is to continue losing weight. I hope I am able to continue with GreenLite Medicine but if I can’t, I feel that they will be there to support me if I need them.”

Jennifer: “This contest has been great! It was really the motivation I needed to lose the weight. I feel so much better. I can put a pair of pants on in the morning and feel comfortable in them. I just want to keep going, I am on a roll!

My eating habits are extremely different now. I eat 90% of my meals at home which has saved me a ton of money. I also don’t eat and then feel like a slug. I have a meal and I can continue about my day. Since I was trying not to eat out so much, I did a lot of activities that I had never done before. My fiancé took me to 17 mile drive in Monterey and I went candle making with a friend. Also, I had my family over for dinner and cooked them a healthy meal and instead of going out to dinner on the weekends we BBQ-ed at home. I have to say home cooking tastes so much better than going out to eat. Even with my limited cooking abilities. :)

My goal now is to continue on the path that I am on with weight loss. I am going to stick to the eating habits that I have learned and I would like to lose an additional 22 pounds before my wedding in August. I also have a lot of activities I want to try. I plan to paint my own ceramics and take a sewing class. I am also going to try yoga. I have found that I can socialize without going to a restaurant to eat and its fun!”

Luz: “My overall experience was incredible, absolutely the perfect healthy lifestyle guidance I was looking for and more. I now have the tools I need to be healthy.

The B2B challenge changed the way I used to fill up on pastas, bread and other carbs to feel full, being vegetarian I thought my options were limited to that. I learned to incorporate good protein to feel full and it’s something my body needs to retain muscle.

The challenge is over, but not for me. I will continue in my quest to lose the weight my doctor recommends for my height/age in the pursuit of a healthy lifestyle. I want to stay clear of all the hereditary illnesses that run in my family. I feel this is definitely the way to go. Thank you GreenLite, YOU ROCK MY WORLD!!!”

Janet: “My clothes fit better (even loose). I feel better and look better. I do not feel fat/bloated when I go to sleep at night. That in itself feels great.

The B2B challenge has made me more aware of what I am eating and how it will affect my overall diet. I work out a lot, but diet seems to be key. I read labels more carefully at the store and look at sugar content as well as protein content (and compare it with portion size).

I am doing a lot of races this year – a 100KM bike ride, a 10 mile run, a half marathon and a couple of 10k. It will be nice to do them with a lot less weight on my body. I lost 15lbs so far this year and plan to lose 15 more. Happy this program has kept me on track and helped me monitor my food better.”

B2B Challenge: Luxim vs. Yellow Checker Cab (3rd Week)

Posted on March 22, 2013 by GreenLite Medicine

The B2B Challenge is almost over and teams Luxim and Yellow Checker Cab have made it through their third week on the GreenLite Program! Find out how everyone is doing!

Stephanie: “I’m getting super excited to see who wins! I am really enjoying trying new foods from the grocery list we received and I am so happy that I am able to fit in my jeans comfortably.

My biggest challenge this week was on Saturday. My boyfriend and I celebrated our anniversary and normally we go out to a nice dinner that usually includes bread on the table and pasta, but not this year. We did an activity instead and I made a nice dinner with tri-tip and zucchini!

My biggest achievement this week was not giving in to the cravings when I saw the ice cream truck!”

Jennifer: “ I feel great about the program this week. I am comfortable and confident with it now.

My biggest challenge this week was preparing meals. I ate a lot of bars and shakes just because they are pre-packaged and easy when your on the go.

I was really busy this week but I always have a protein bar with me in case it is meal time. The biggest achievement was just being prepared with a back up plan in case I didn’t have time to cook a meal.”

Luz: “I’m very happy for the opportunity in joining this challenge, it’s doing wonders for me. I feel great about my clothes fitting nicely, but most important for me is the new healthy lifestyle I have started with your guidance. Thank you.

My challenge this week has been trying to stay focused on my routine meals even when I don’t see myself losing as much as the first week.

My biggest achievement this week has been exercising more as I now have lots more energy even after a long work day.”

Janet: “I am very happy with my weight. This is the lowest I weighed in about 10 years.

I am training for upcoming races so not eating some wheat bread/grains has been a challenge.

My biggest achievement is knowing that even after this contest ends, I will continue on my journey of good health as many new healthy habits have been formed.”