counting calories Archives | Dr. Stephen Gullo

counting calories Archives | Dr. Stephen Gullo

10 Weight Loss Motivational Quotes To Help Keep You Going

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Are you running low on motivation to move forward on your weight loss journey? Do you feel like all your efforts do not materialize into your expected results? Experiencing “dryness” in our weight loss journey is normal. Almost everyone goes through it. However, those who have successfully achieved their goal weight have one thing in common—they did not let their moments of “dryness” discourage them. Instead, they used these circumstances as an encouragement to do better.

If you are on the verge of giving up, maybe the following motivational quotes will help remind you of why started this journey in the first place!

  1. “It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.” ~William James
  1. “Everyone faces defeat. It may be a stepping-stone or a stumbling block, depending on the mental attitude with which it is faced.” ~Napoleon Hill
  1. “Life is a grindstone. Whether it grinds us down or polishes us up depends on us.” ~Thomas L. Holdcroft
  1. “It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.” ~Old Chinese Proverb
  1. “Obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.” ~Michael Jordan
  1. “Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” ~Mark Victor Hansen
  1. “Smooth seas do not make skillful sailors.” ~African Proverb
  1. “If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” ~Maya Angelou
  1. “There’s a difference between interest and commitment. When you’re interested in doing something, you do it only when circumstances permit. When you’re committed to something, you accept no excuses, only results.” ~Unknown
  1. “Our greatest glory consists not in never falling, but in rising every time we fall.” ~Oliver Goldsmith

Keep your eyes on your end goal. You were made to handle every hurdle in this journey. Just trust in yourself and never give up!

Broccoli Soup

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Serves 6

At only 24 calories a cup, this soup is a nutrient-rich, satisfying alternative to creamed soups.

2 tablespoons vegetable oil
1 onion, peeled and finely chopped
3 garlic cloves, peeled and chopped
1 teaspoon dried marjoram or 1 tablespoon fresh
1 teaspoon dried thyme
1/8 teaspoon nutmeg
2 celery stalks, finely chopped
2 scallions, trimmed and coarsely chopped
1 1/2 pounds broccoli, washed and separated into florets and stems
6 cups vegetable stock or water
2 tablespoons minced fresh dill
Black pepper

1. Warm the oil in a large stockpot over medium heat. (Don’t let the oil get so hot that it smokes.) Add the onion and cook until it is translucent, then add the garlic, marjoram, thyme, and nutmeg. Sauté 3 minutes. Add the celery and scallions and cook 5 minutes. Add the broccoli stems and the stock, cover, and simmer 30 minutes.

2. Add the broccoli florets and cook 2 minutes. Remove from the heat and blend in a food processor or blender, adding the dill as it’s blending. Season with salt and pepper and serve.

Peach Smoothie

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Fruit smoothies are a nutritious way of satisfying your ice cream cravings and getting your needed allotment of fruit. They can be made with just about any fruit and are a wonderful quick dessert on hot summer nights. For added calcium and protein, add 1/4 cup plain or flavored low-fat yogurt.

2 peaches, peeled and pitted
1 banana
1/4 teaspoon vanilla extract
Dash of ground nutmeg

1. Crush about 1/2 cup of ice (about 6 cubes) in a blender.
2. Add the other ingredients and blend until smooth

Keep the Weight Off With These Practical Tips

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For many, losing weight or maintaining the desired weight can be challenging, especially when the diets they subscribe to do not work in the long run. I am a believer in finding a weight loss strategy that works best for you, according to your unique weight loss history. And knowing the basics is a good place to start.

  1. Drink water (or calorie-free beverages): Hungry? Drink a glass of water first. Many people easily confuse thirst with hunger. If you tear into a bag of potato chips right away, you risk ending up with extra calories when all you really need is a glass of water. If water does not work, try flavored sparkling water or fruit-infused herbal tea.
  1. Think before snacking: You have to be choosy about what you snack on, especially at night when you decide to park yourself in front of the television after a long day at work. A lot of people easily fall into mindless snacking. Find a low-calorie snack if you can’t help it, or better yet, call it a day and give yourself a much-needed sleep.
  1. Don’t skip on protein: Protein helps fill you up and for a longer time too! Incorporate healthy protein into your diet like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans.
  1. Shop (and stock) healthy: The food you have around the house could either make or break your weight loss goals. Be sure to shop healthy. Find healthier, low-calorie alternatives. And rid your pantry with foods that you have the tendency to abuse.

The above are just some of the many practical tips to help you in your weight loss journey. Losing weight is a commitment, a lifestyle change. The changes may be difficult for the first few days or weeks, but once you get used to the rhythm and you see the results, you will never look at weight loss the same way again.

Are there other tips you know? Share them in the comments below!

How Lauren Conrad Got Rid of Her ‘Boyfriend Layer’

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Lauren Conrad found fame on the MTV reality series, “Laguna Beach: The Real Orange County.” She later starred in the spin-off series, “The Hills,” which was one of MTV’s most popular reality shows ever. Lauren Conrad has always been athletic, but after she started dating former boyfriend Kyle Howard, she noticed her midsection was getting a tad bit pudgy.

She calls it her “boyfriend layer.”* Her abs, that is. Meaning that she attributed her weight gain to entirely too many high-calorie romantic dinners and entirely too little exercise. When she realized that she had gained weight, Lauren Conrad decided to enlist her BF in her quest to drop a few pounds. In addition to embarking on a low-cal diet, Lauren and her boyfriend started working out together by hitting the gym and doing fun activities like kayaking.

Lauren Conrad starts her day with coffee diluted with nonfat milk, a healthier alternative to coffee creamer. For breakfast, she might eat a bowl of oatmeal or another type of whole grain cereal. Conrad likes to add dried apricots to her oatmeal. She’s also a fan of veggie omelets, Greek yogurt, and breakfast smoothies.

A typical lunch on Lauren Conrad’s diet is a Cobb salad with turkey bacon, avocado, balsamic dressing, and plenty of veggies. She often eats a low-fat yogurt or some low-fat cottage cheese for a mid-afternoon snack. Dinner typically consists of a lean protein like tilapia or a chicken breast. She pairs it with a salad or some roasted veggies.

Other favorite dinner menu items include a chicken salad, a sesame tofu stir fry, or a whole grain pita filled with arugula, chicken, and feta cheese. Overall, this is a well-balanced diet, but we’d add some fresh fruit to breakfast for an extra boost of vitamins.

While Conrad’s relationship with Howard did not last (the pair broke up in 2011 and she married singer William Tell in 2014) she has stuck to her healthy eating and exercise habits. Conrad enjoys outdoor activities such as kayaking, bicycling, and hiking around L.A.’s canyons. She also plays tennis, swims, and surfs. In addition to her outdoor physical activities, Lauren Conrad also keeps her weight down by jogging on the treadmill and lifting weights.


Lauren Conrad Sample Daily Diet Plan

  • Breakfast: Oatmeal & dried fruit
  • Lunch: Cobb salad
  • Snack: Yogurt

The Secret Behind Pink’s Rockin’ Body

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Pink, born Alecia Moore, has never been afraid to speak her mind. She’s not shy about revealing her attitude toward her body image, either. According to Melinda’s Fitness Blog, Pink says, “When I’m on tour, I’m in really good shape. When I get home, I cook, I eat, I get fat and happy.” Instead of restricting her diet, Pink appears to rely on her intense exercise routine to stay in shape. After all, when you make a living by hanging from the ceiling and singing your lungs out, it helps to have some arm muscles.

In 2011, Pink gave birth to her daughter, Willow Sage Hart. The ever-athletic singer was spotted playing baseball in Malibu in baggy sweatpants a few weeks later, thoroughly enjoying the exercise. Within eight weeks, Pink was displaying her enviably slim body on shopping trips around L.A. Despite this, she doesn’t appear to starve herself. Instead, she relies on a diet that emphasizes plenty of salad greens and lean protein.

As a teenager, Pink worked at McDonald’s. These days, she shuns all red meats, preferring a more environmentally sustainable diet. (According to PETA, 1 lb. of beef can require 16 lbs. of grain.) Instead, her protein mostly comes from tofu and fish, with the occasional chicken breast.

While Pink hasn’t dished on the exact details of her typical meal plan, based on her favorite foods, we imagine that she might eat a tofu scramble for breakfast with some green vegetables like spinach and kale thrown in. For lunch, she might eat some fish paired with a salad, with more vegetables and a chicken breast for dinner. When she’s on tour, Pink might reach for crackers and cheese for a snack. Pink’s favorite dietary indulgence is a glass of wine after dinner.

While protein is great for appetite suppression, it needs to be balanced out a bit. Pink’s diet could use some whole grains. We’d recommend plating the fish on top of some brown rice. Pink could also add some hemp seeds to her tofu to introduce more essential amino acids to her diet.

From ages 4 to 12, Pink was a raging gymnast. She developed some pretty impressive muscles, and with the exception of her pregnancy, has maintained one of the hardest bodies in Hollywood. Shortly after giving birth, Pink began taking slow walks to ease back into her fitness routine. She then began working out six days a week, doing an hour of cardio, followed by an hour of exercising to a DVD. Sometimes she’d toss in an hour of yoga instead of the DVD exercise. Pink’s first hour of cardio typically consists of running. Pink also likes to stay active by taking bike rides with her family and going to the beach.

Pink Sample Daily Diet Plan

  • Breakfast: Tofu scramble?
  • Lunch: Fish & salad
  • Dinner: Chicken & veggies

Nicole Kidman & The Fish Overload Diet

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Nicole Kidman has always been known for her slender frame. So is it really just genetics, or is her figure due to restrictive eating habits? Kidman claims to frequently indulge in baked goods like cheesecake and pies. However, one of the caterers for movie Australia contradicts this, stating that Nicole often requested plain egg whites or precisely six lettuce leaves without dressing.*

She was once married to famed Scientologist Tom Cruise (who seems to have a much more balanced diet than Kidman). The couple adopted two children, and Nicole also suffered a miscarriage. She didn’t carry a pregnancy to term until her second marriage to Keith Urban. After giving birth to daughter Sunday Rose, rumor has it that her friends were concerned about her rapid weight loss. She was spotted looking very thin just days after giving birth.**

But according to Nicole Kidman, she does actually eat regular meals. As long as it’s fish. In her own words, “It is not unusual for me to have monkfish for breakfast, crab for lunch, and salmon for dinner.”*** Fish is undoubtedly a healthy choice; it’s a source of lean protein and it provides the body with omega-3 fatty acids. But is it possible to overdose on fish?

Entourage star Jeremy Piven acquired mercury poisoning, possibly because he ate fish twice a day for two decades. When you eat this much fish and shellfish daily for years, mercury poisoning is definitely a possibility. We’d recommend that Nicole Kidman try some grilled chicken or tofu now and then.

On a typical day, Nicole Kidman might eat some monkfish for breakfast. She prefers her foods either grilled or roasted. For lunch, Nicole might enjoy Barramundi, a white fish, with tomato-basil salsa. She might also eat a salad, sans dressing. One of Nicole Kidman’s favorite dinners is a fresh seafood platter with lobster, mudcrab, tiger prawns, and rock oysters. She flavors the seafood with a mango salsa. Before Nicole Kidman grows fins and swims away, we’d strongly recommend adding some complex carbs to this diet. Some good sources are starchy vegetables, whole grains, and legumes.

Nicole Kidman often works out in the gym with her physical trainer. She also regularly takes 90-minute Vinyasa yoga classes, and she’s often been spotted out jogging. Kidman plays tennis, goes for hikes, and does spinning to round out her fitness routine.

*Source: SMH

**Source: Babble

***Source: iVillage

Nicole Kidman Sample Daily Diet Plan

  • Breakfast: Monkfish
  • Lunch: Barramundi & salad
  • Dinner: Seafood platter & mango salsa


Molly Sims Embraces Healthy Food Substitutions

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Molly Sims began her career as a model, appearing in “Sports Illustrated” multiple times. During her modeling days, Molly Sims estimated that she’d done just about every crazy fad diet out there. These days, Sims insists that although she’s a little thinner now, she doesn’t obsess over her weight. Instead, Molly Sims decided to deal with her weight fluctuations by focusing on healthy living.

With this in mind, we were disappointed when we saw that Molly Sims extols the benefits of a juice cleanse on her website. Delving into it a little further; however, it seems that Sims cautions her readers not to expect permanent weight loss from the cleanse, but rather to use it as a way to kick food cravings and addictions. This is a more thoughtful approach, but we’d still advise against embarking on a radical diet in which you’d only drink liquids for a few days. Dieters who deprive themselves of food usually end up overeating later.

Juice cleanses aside, Molly Sims appears to have a very positive attitude toward dieting. She recommends healthy food swaps, such as frozen yogurt instead of a hot fudge sundae. Instead of drinking sugary soda, Molly recommends water with a splash of cranberry juice. To encourage herself to drink more water, Molly infuses pitchers of water with lime, mint, watermelon, and even cucumber, along with the traditional lemon.

On a typical day, Molly Sims will drink a glass of hot lemon water when she wakes up to cleanse her palate. No word on what she eats for breakfast, but she insists that she doesn’t starve herself, so we’ll assume that she does eat. Molly Sims tries to stick to a high-fiber diet, so oatmeal or another high-fiber cereal is a likely breakfast for her. For lunch, she often enjoys sushi, or she might eat white bean stew with kale.

Molly Sims also praises her juice extractor on her website, so it’s likely that she juices tons of veggies and fruits for snacks during the day. Instead of eating pasta for dinner, Molly Sims often enjoys spaghetti squash or a zucchini pasta dish (made with zucchini ribbons). She might top this dish with some tomato sauce and grilled shrimp.

When Molly Sims embarked on her new healthy living plan, she decided that she was fed up with her erratic workout routine. Sims resolved to work out for 30 consecutive days—no excuses. She changed her workout each day. At the gym, she hit the elliptical, the treadmill, and the yoga mat. Sims also picked up boxing and went to spinning classes. After 30 days, Sims kept going with her exercise program because it gave her an incredible energy boost. These days, she works out for about 60 to 90 minutes, five to six days per week.

Molly Sims Sample Daily Diet Plan

  • Breakfast: Oatmeal
  • Lunch: Sushi
  • Snack: Juiced veggies & fruits
  • Dinner: Zucchini pasta & shrimp

Can Dieting Reduce Your Feelings of Hunger?

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Can Dieting Reduce Your Feelings of Hunger? 

One struggle dieters frequently combat when trying to lose weight is an increased feeling of hunger that is often so strong it can derail even the most motivated person. However, a new study suggests that if you stick to a dieting plan long-term, those hunger pangs will eventually subside. Plus, the study found that if you maintain your weight loss for at least 52 weeks, it’ll be easier to maintain that weight loss long term.

Researchers at the University of Copenhagen put 20 obese people on an 8-week low-calorie diet. After that period, they put the participants on a 52-week weight maintenance track, which included meetings with a dietician and diet tracking. The researchers measured the participants’ levels of hormones associated with hunger, including ghrelin, which increases hunger, and GLP-1 and peptide YY, which suppress or regulate hunger. They took these measurements before the diet, shortly after, and at 52 weeks. After weight loss, the participants’ appetite-regulating hormone levels increased by 40% and rose even more to 65% at week 52. The hunger-inducing ghrelin levels, on the other hand, increased 23% after the weight loss. (Dieting can make you feel hungrier!) But after sticking to the maintenance plan for the rest of the year, those hunger-related hormone levels fell back to their before-weight-loss levels.

In other words, the diet and long-term focus helped the participants adapt and overcome the surge in hunger that dieting usually causes. Participants got over the “critical point” for rebounding after weight loss!

This is good news but how do you accomplish just such a feat? This study cries out for Dr. Gullo’s strategies of behavioral nutrition.


Claudia Schiffer’s Contradictory Diet Claims

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Supermodel Claudia Schiffer is guilty of dealing out contradictory diet claims. In 2009, she revealed that she is not “one of those women who can eat whatever (she wants)”* without gaining an ounce. However, just a year later, she stated, “I can eat whatever I want. If I don’t eat enough, I will lose weight.”** Schiffer’s contradictory dieting claims may be her way of explaining away her history of alarming weight loss. At the Cannes Film Festival in 2011, Claudia Schiffer was criticized for displaying protruding shoulder blades and a highly visible collarbone. While we wouldn’t quite call her skeletal, her gaunt appearance indicates that she took her dieting a little too far.

This is a shame because from all accounts, Claudia appears to have previously had a relatively healthy diet, with the exception of shunning one major food group. Claudia Schiffer’s usual diet places a heavy emphasis on light foods, particularly fresh fruits, soups, and vegetable juices. Claudia claims that she prefers to eat lighter foods because sweets and meats make her fatigued. That said, Claudia also doesn’t deny herself the odd biscuit now and then (translation: biscuit = cookie). Schiffer appears to shun starvation diets, unlike fellow supermodel Adriana Lima.

For breakfast, Claudia Schiffer prefers to eat fruit. If she gets hungry before lunch, she’ll reach for grapes, herbal teas, or tomato juice. Claudia’s lunches usually feature salads or soups, such as miso soup. Her dinner is typically chicken salad or tuna salad. Sometimes, she’ll eat a lean chicken breast with assorted vegetables instead.

While we like the emphasis on lean protein and fresh produce in this diet, there’s a glaring omission. Claudia Schiffer appears to completely shun grains. Whole grains are a great source of energy, not to mention that they reduce the risk of obesity, diabetes, heart disease, and cancer. We’d recommend putting some barley in her soups and pairing the chicken breast with some high-protein quinoa or high-fiber brown rice.

Claudia Schiffer’s preferred workout routine is Pilates, but like Beyonce, she also enjoys exercising in stilettos. She finds that doing a little power walking while wearing outrageously tall heels helps improve her balance. Perhaps Claudia could take up soccer for a more vigorous cardio workout.



Claudia Schiffer Sample Daily Diet Plan

Breakfast: Fruit

Snack: Tomato juice

Lunch: Miso soup