November 2015 | Dr. Stephen Gullo

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weight loss program in New York, NY

weight loss program in New York, NY | The Best Seafood for Weight Loss

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The Best Seafood for Weight Loss Program

Red meat is well-known for containing much more saturated fat and more total fat than other animal products like chicken, turkey, and fish. Eating red meat frequently can also place you at a higher risk for diabetes, certain cancers, and cardiovascular disease. Plus, it’s a higher calorie food weight loss. Swap out some of your servings of red meat during the week for fish instead. Fish is lower in calories and contains many vital nutrients, particularly omega-3 fatty acids. These essential fatty acids help support your heart health. Fish is also a great source of lean protein, which helps to suppress your appetite. So the next time you’re in a seafood restaurant or in the seafood department of your grocery store, choose from amongst the following healthiest fish to help support your weight loss diet, weight loss program in New York, NY.

weight loss program in New York, NY

Smoked salmon for breakfast is a great way to integrate this fish.

Farmed Striped Bass
Try it with avocado salsa verde.

Rainbow Trout
866 mg of omega-3 fatty acids per 75 g serving.

Pacific Halibut
Only 2 g of total fat per 75 g serving with lots of omega-3s.

Freshwater Perch
No measurable mercury in these, with almost a day’s worth of selenium.

Farmed Catfish
One serving has almost 3x the recommended daily value of vitamin D.

Contains almost 21 g of appetite-suppressing protein per 3-oz. serving.

How to Have a Healthier Thanksgiving

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How to Have a Healthier Thanksgiving

If your family is like most, this Thanksgiving will revolve around cooking, snacking, eating, and cleaning up, followed by long, tryptophan-induced naps. But bowing to tradition doesn’t have to mean stuffing yourself senseless. There are plenty of easy vegetarian recipes that you can use to create a healthier Thanksgiving. According to the National Institutes of Health, eating a diet of easy vegetarian recipes not only boosts your fiber intake, but it also tends to reduce calories, cholesterol, and saturated fats. Using low-calorie, easy vegetarian recipes follows Dr. Gullo’s weight loss strategies of food substitution, not food deprivation, for sustainable weight loss.

Faux Turkey
For a traditional twist on your holiday, there is a wide assortment of pre-made faux turkeys available; just remember to compare nutrition labels carefully vegetarian does not automatically mean healthy.

Roasted Pumpkin Salad
Reduce the amount of olive oil in this to a drizzle to lower the calorie and fat content)

Roasted Pumpkin Salad
Reduce the amount of olive oil in this to a drizzle to lower the calorie and fat content)

Mashed Celery Root with Kale
Mashed celeriac, or celery root, is a lower-calorie alternative to mashed potatoes; a half cup of uncooked, unseasoned celery root has just 20 calories, whereas the equivalent of a russet potato contains nearly 60 calories.

Faux Meatloaf
If you’re partial to comfort food on Thanksgiving, try this healthier faux “meatloaf” use low-sodium soy sauce and wheat flour.

Start a new Thanksgiving tradition and say goodbye to summer with this eggplant and tomato dish a healthy way to boost your veggie intake this holiday.

Low-Cal Veggie Lasagna
Try an Italian-themed holiday with easy vegetarian recipes like this veggie lasagna for far fewer fat and calories than the typical meat-based lasagna.

7 Fish-Free Alternatives Rich in Omega-3’s

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7 Fish-Free Alternatives Rich in Omega-3’s
Omega-3 fatty acids are polyunsaturated fats. The body cannot synthesize them, but they are needed to boost your metabolism. Consuming adequate amounts of omega-3 fatty acids (at least 250 mg per day, or more if you have health concerns) can help improve your general health and ward off problems like rheumatoid arthritis, cardiovascular disease, and even depression. Omega-3 fatty acids are concentrated in food sources like seafood and plant oils. (And research shows that eating them rather than supplementing with them is more effective.) However, if you have an aversion to fish, there are plenty of other ways to get an adequate intake of omega-3’s. Check out this list of vegetarian sources of omega-3’s that you can easily incorporate into your weight loss meal plan.

1. Flaxseed
2 tbsp. has 132.9% DV)

2. Tofu
4 oz. has 15% DV.

3. Soybeans
1 cup has 42.9% DV.

4. Spinach
1 cup cooked has 7% DV.

5. Cloves
2 tsp. has 7.5% DV.

6. Walnuts
1/4 cup has 94.6% DV grind these in a food processor and add to baking recipes or hot cereal.

7. Collard Greens
1 cup cooked has 7.5% DV.

Debunking the ‘Blood Type Diet’

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Debunking the ‘Blood Type Diet’
Officially called the “Eat Right for Your Type” diet, this diet is based on the idea that people with different blood types (A, B, AB, or O) should eat different foods. The creator of the diet, a naturopathic doctor, presents the idea that blood types impact the digestive system. The idea has been thoroughly debunked by doctors and medical researchers. Dieters who follow this diet for a type O blood type are encouraged to eat poultry, fish, and lean meats, while restricting grains, legumes, and breads. Those with a type A blood type are encouraged to stick to a vegetarian diet, while those with a type B blood type should avoid lentils, wheat, and corn. People with an AB blood type are encouraged to eat primarily produce, seafood, tofu, and dairy, while avoiding chicken, beef, and pork.

There simply isn’t any scientific research to back up the diet’s claims. Legumes are an excellent source of lean protein and fiber, and there’s no reason to avoid them on a weight loss diet (or any other diet, for that matter). Forcing yourself to avoid certain foods is a surefire way to crave them even more. Instead of imposing severe dietary restrictions, use smart food substitutions and healthy meal planning techniques to achieve your weight loss goals.

The Best Weight loss exercise program in New York

The Best Weight loss exercise program in New York, NY| Is Exercise Addiction Real?

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Is Exercise Addiction Real?

Doctors are always urging their patients to get more exercise, so how is it possible to have a harmful addiction to exercise? Exercise addiction is also called compulsive exercise, obligatory exercise, and anorexia athletica. It is a behavioral addiction that is associated with the feeling that exercise is compulsory. In other words, a person no longer feels enjoyment from physical activity or a favorite sport. Instead, they feel compelled to exercise out of an obligation, rather than by choice. If the exercise addict’s schedule is interrupted and he cannot stick to his regular workout, he experiences guilt and anxiety, The Best Weight loss exercise program in New York, NY.

The Best Weight loss exercise program in New York, NY

People who exercise regularly are not necessarily addicted to it. However, if you organize your life around your workout instead of the other way around, you might have an addiction to the gym. Exercise addicts will also insist on working out despite pain, injury, fatigue, and illness. An exercise addiction is more about a sense of control than a quest for health, The Best Weight loss exercise program in New York, NY.

Overtraining to this degree can result in physical injuries. The human body simply wasn’t built to run nonstop; it needs to recover between workouts. An addiction to exercise can also lead to mental imbalance; the addict may experience depression and may even become suicidal. So how do you know if you’re at risk for an exercise addiction? Read through the checklist on this website to learn some of the risk factors.

7 Alternatives for Cheese Addicts

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7 Alternatives for Cheese Addicts

It is possible to have a food addiction (also called food dependence). Calorie-dense foods in particular, like fattening cheese, can actually alter your brain by reducing the dopamine receptors, resulting in overeating. Many people crave cheese on a regular basis. It’s in pastas, pizzas, fake processed snacks, soups, and even salads. You’d have to do a lot of running to burn off all those extra calories. If you have strong cheese cravings, giving it up entirely might not work for you. Instead, look for healthier, low-fat, low-calorie alternatives to cheese. Experiment with some vegan habits, even if you’re a meat-eater. Try vegan cheese alternatives; there are a lot of varieties available these days. Nutritional yeast is often used as a substitute for cheese, or you could try different flavors entirely, such as roasted and mashed vegetables for a spread.

1. Nutritional Yeast
Low-fat, gluten-free, and dairy-free it’s often fortified with vitamin B12.

2. Vegan Cheese
There are many brands, varieties, and flavors that have a great deal less fat and calories than real cheese.

3. Rice Cheese
Soy-free for those with a soy allergy.

4. Smoked Tofu
You may need to check your local health food shop for this product.

5. Pesto
This works great on pizzas instead of mozzarella.

6. Pureed Olives
Another cheese alternative for pizzas spread on the crust and top with veggies.

7. Cashew Cheese
Use as a dip for veggies or top pizzas and pastas with it.

Can You Snooze Your Way to Weight Loss?

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Can You Snooze Your Way to Weight Loss?
You might be tempted to sacrifice sleep time in favor of gym time when you want to lose weight, but try carving out spare time from other areas instead. In 2012, scientists at the Roosevelt Hospital Center and Columbia University released a study of how sleep deprivation can sabotage your weight loss efforts. The study involved 25 men and women of normal weight. One group of participants was allowed to sleep for up to nine hours per night, while the other group was restricted to four hours of sleep for five consecutive nights. Both groups were shown images of healthy foods and unhealthy foods.

When the sleep deprived group looked at images of unhealthy foods, the reward center of the brain was activated. This did not occur when the group looked at images of healthy foods. This study suggests that those who do not get sufficient amounts of sleep are more likely to crave junk food. This study came on the heels of another study released in January of 2012 that shows that lacking enough sleep even for one night leads to increased hunger. Just like your muscles need to recover after a workout, your brain needs enough rest in order to help you make smarter food choices the next day.

Is Soda Really to Blame for Making You Fat?

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Is Soda Really to Blame for Making You Fat?
I’ve often talked about the dangerous side effects of drinking soda, especially for those trying to achieve lasting weight loss. Far from just being detrimental to your waistline, this sugary beverage has other harmful side effects like ruining the enamel of your teeth. Now, however, a new study suggests that soda may not be to blame for your weight gain.

David Just, professor and doctor professor and director of graduate studies in the Charles H. Dyson School of Applied Economics and Management at Cornell University, and co-author of the new study, told The NY Post, “Diets and health campaigns aimed at reducing and preventing obesity may be off track if they hinge on demonizing specific foods.” In fact, his study did show that obese people were far more likely to binge on french fries compared to soda. And that underweight individuals were more likely to consume larger quantities of soda compares to obese people. So does this mean you can go out and get a Big Gulp if you’re trying to lose weight? Not exactly. While the study found that obese people do not consume as much soda as those who are underweight, that still is not to say that soda in any way helps weight loss or has no effect on a person’s weight. These sugary calories are still dangerous, unhealthy, and ultimately empty. If soda is your weakness, try sparkling water to help curb your cravings for the carbonated sugary stuff. It’s all about finding smart substitutions that work for you!

Is There Such a Thing as The Fast Food Diet?

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Is There Such a Thing as The Fast Food Diet?
The Fast Food diet sounds like a joke. Actually, it sounds like the diet that most people have been dreaming of. Doughnuts, fried chicken fingers, and greasy pizza. What could be better than that? In actuality, the Fast Food diet is a guide to choosing the healthiest possible foods while traveling (even if you’re only traveling to your local mall). Its creator, cardiologist Stephen Sinatra, devised the diet to suit the needs of busy people who don’t have time to cook healthy meals every single day. He claims that dieters following his plan can lose up to 50 lbs. in a year by sticking to 1,500 calories per day and walking a mile daily. Men may eat 1,800 calories per day.

Eighty percent of the time, Sinatra insists that dieters do cook and eat healthful meals consisting of whole grains, veggies, fruits, lean meats, and low-fat dairy. The other 20% of the time, dieters may select from Sinatra’s recommended drive-thru options. No fried foods are allowed, and neither is soda. Instead, the fast food options are the leanest of the lean, like veggie sandwiches, thin crust pizza, and salads with grilled chicken. The Fast Food diet is based on the idea of healthy food substitutions. We give it props for avoiding food deprivation altogether. Dieters can still satisfy their cravings for fast food while eating a low-cal diet, so long as healthier, home-cooked meals make up the bulk of the meal plan.

7 Foods to Help You Overcome Afternoon Energy Slumps

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7 Foods to Help You Overcome Afternoon Energy Slumps
You’ve hit the infamous 3 p.m. energy slump and you’re having trouble concentrating on your work. That doughnut in the break room is tempting, but it will only give you a brief sugar high, followed by yet another energy crash. Plus, those empty calories aren’t exactly diet-friendly. The best snacks to conquer fatigue combine protein and complex carbs to stabilize your blood sugar levels and provide lasting energy. It’s also important to keep in mind that eating for energy’s sake alone will add unnecessary calories to your meal plan; ask yourself whether you’re really hungry or just sleepy. If it’s the latter, trade in your planned night of bar-hopping for more sleep instead.

1. Peanut Butter
Spread this on a slice of whole grain bread or whole grain crackers for sustained energy.

2. Cottage Cheese
Add a few spoonfuls to a whole grain English muffin.

3. Greek Yogurt
Add fresh fruit for complex carbs.

4. Hummus
Dip baby carrots in it.

5. Hard-Boiled Egg
Crumble into a whole wheat pita along with veggies.

6. Edamame
Contains B-complex vitamins to help your body break down carbs into glucose for fuel.

7. Icelandic Yogurt
14 g of protein per 5.3-oz. container; Icelandic yogurt is only made with nonfat milk.