weight loss Archives | Dr. Stephen Gullo

weight loss 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!

Cauliflower Pizza

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Everybody loves pizza! However, they’re usually packed with unnecessary calories and are pretty much against most of our weight loss strategies. The good thing is we don’t have to completely give up on this delicious food. Like what I always say: SUBSTITUTE, do not eliminate. This recipe substitutes the unhealthy ingredients of pizza so you can enjoy it guilt free.

1/3 large head cauliflower or 2 cups cauliflower crumbles
1/4 cup grated parmesan cheese
1/2 teaspoon dried oregano
1/2 teaspoon garlic
2 eggs
1/2 cup shredded part skim mozzarella

1. Break the cauliflower into florets and pulse until fine. Microwave uncovered for 2 minutes, lay out on a paper towed covered tea towel, and set aside to cool.
2. Preheat oven to 400 and line a baking sheet with parchment.
3. In a medium size bowl, lightly beat the eggs, add oregano, garlic powder, and salt and pepper to taste, and fold in parmesan.
4. Wring out all the moisture you can from the steamed cauliflower, add to egg mixture, and fold together. Roll out onto the baking sheet and form a 9’ circle pizza crust.
5. Bake for 20 minutes.
6. Remove from the oven and add sugar-free sauce and mozzarella.
7. Return to the oven and bake for additional 10 minutes.

Baked Salmon Steaks

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Baked Salmon Steaks

Serves 6

This elegant fish recipe is a snap to prepare and provides ample amounts of heart-healthy omega-3 fatty acids.

2 tablespoons olive oil
1 large onion, sliced
3 garlic cloves, minced
2 lemons, sliced
1 bunch fresh dill, minced
2 tablespoons finely chopped parsley
½ teaspoon black pepper
½ teaspoon salt
4 3- to 4-ounce salmon steaks

  1. Preheat the oven to 400°F.
  2. In a bowl, combine the oil, onion, garlic, lemons, dill, parsley, pepper, and salt. Place half of this mixture in a long baking dish, place the salmon steaks on top, then sprinkle the remaining mixture on the fish. Bake 30 to 40 minutes, or until the fish is opaque all the way through.

Weight Loss Tips Backed By Science

By | How To Lose Weight | No Comments

Weight loss has become an “industry” in the USA. Unfortunately, the weight loss industry is full of fad diets and dieting tips that are not evidence based. And following these diet trends has been proven to be disadvantageous since they do not work in the long term. With these diets, you are more likely to go back to your earlier bad habits and regain the weight you have lost.

That is why it is important to be familiar with weight loss tips that are actually backed by science and research. Here are some of them.

1. Drink water, especially before meals

Drinking water can boost your metabolism by 24-30% over a period of 1-1.5 hours, helping you burn more calories.
(Source: “Water-induced thermogenesis”)

2. Green tea

Other than coffee (preferably black), another drink that aids in weight loss is green tea. Green tea has small amounts of caffeine, and it has been reported that caffeine works together with powerful antioxidants present in green tea called catechins in enhancing fat burning. (Source: “Green tea catechins, caffeine and body-weight regulation”)

3. Cut back on (added) sugar

It has long been established that added sugar is the worst component of the modern diet, and yet most people are still eating too much of it. Research has found that sugar consumption is strongly associated with the risk of obesity. So naturally, it helps to cut back.
(Source: “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity1,2”)

4. Keep it spicy

Spicy foods like Cayenne pepper has Capsaicin which helps boost metabolism and reduce appetite.
(Source: “Effects of capsaicin…”)

Remember, be vigilant when picking up fad diets. An effective weight loss strategy is one that considers your unique food history and takes into account the foods you are most likely to abuse.

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!

Blender Gazpacho

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Blender Gazpacho
Serves 6 to 8

Gazpacho is the ultimate summer soup—easy to make, easy to store, and delicious served chilled right from the refrigerator.

1 ½ pounds ripe tomatoes, peeled (6 to 7)
3 to 4 cups tomato juice or 1 22-ounce can plum tomatoes and 6 ounces tomato juice
2 garlic cloves, peeled
1 small onion, chopped
1 small cucumber, peeled and coarsely chopped
1 carrot, coarsely chopped
1 green pepper, seeded and coarsely chopped
2 parsley sprigs, coarsely chopped
4 tablespoons chopped fresh basil
Juice of 1 lemon
Salt and black pepper, to taste

1. Submerge tomatoes in boiling water for 1 minute; remove and peel.
2. Blend together all the ingredients in a blender until smooth.
3. Chill for several hours if possible. Adjust the seasonings to taste.
(The soup will keep in the refrigerator for 2 to 3 days.)

Green Beans with Sauteed Mushrooms

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Green Beans with Sauteed Mushrooms

Serves 4

Mushrooms and green beans are a classic mix that goes well with almost any meal. For added crunch, sprinkle in some slivered almonds.

¾ pound green beans
1 tablespoon olive oil
2 small garlic cloves, chopped
2 teaspoons chopped fresh basil
¼ teaspoon salt
Dash of Tabasco (optional)
1 cup sliced mushrooms
Dry white vermouth (optional)

1. Trim the ends off the beans and place in a steamer over about an inch of water. Cover and cook for 10 to 15 minutes, or until bright green and tender.

2. Heat the oil in a saucepan. Sauté the garlic, basil, salt, and Tabasco, if using, for a minute or two. Add the mushrooms and continue cooking, stirring occasionally, for 4 to 5 minutes, or until the mushrooms just begin to release their liquid. (If the mushrooms stick to the pan, you can add a dash of vermouth.)

3. Add the beans and mix well.

Herb Dressing for Greens

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Herb Dressing for Greens

Makes 3 cups

This herb dressing works well over hot or cold green vegetables.

  • 1 pound soft tofu
  • 1 ½ cups water
  • 2 tablespoons canola oil
  • 2 tablespoons apple cider vinegar
  • 2 tablespoons chopped dill
  • 1 tablespoon dried mustard
  • 1 tablespoon chopped basil
  • 1 tablespoon chopped fresh mint
  • 1 teaspoon dried thyme
  • Salt and pepper, to taste

In a blender or food processor, combine all the ingredients. Blend until smooth and well mixed. This can be refrigerated for up to 5 days.

Poached Apples and Pears with Berry Sauce

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Poached Apples and Pears with Berry Sauce

Serves 4

This recipe is a nice way of making your daily fruit serving into an elegant and delicious dessert. It will also work without the berries during times of the year when berries are not in season.

4 cups apple or apple-raspberry juice

1 cup finely chopped strawberries or raspberries

2 lemon slices

1 1-inch cinnamon stick

½ teaspoon vanilla extract

2 whole golden or red Delicious apples, peeled

2 whole Bosc pears, peeled

  1. In a medium saucepan, combine the apple juice, berries, lemon slices, cinnamon stick, and vanilla extract. Bring to a boil over high heat, then reduce to a simmer. Add the apples and pears, cover, and cook 12 minutes. The fruit is done when a fork slides easily into the flesh. Remove the fruit with a slotted spoon and set aside in a covered dish to keep warm, or bring to room temperature and chill.
  2. Continue cooking the juice and berries until the liquid is reduced to a thick sauce, about 25 minutes. Divide the fruit among 4 plates and drizzle the sauce over each serving.

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