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Dr. A's Advice for 10-steps to eating better!

We've all tried many ways to lose weight and keep it off, but it just never seems to work long term!

Well, here are a list of lifestyle modifications that, if you slowly add to your daily routine, can help you shed those pounds, build up metabolism, and keep unwanted pounds off.

These tips also provide longlife health benefits that keep you motivated.

~Dr.A~

1) Try not to eat anything after 730pm; your metabolism slows down-and it can be a little harder to digest foods-which then turns into fat.
2) Moderate exercise of 30 minutes a day up to 3 x a week; definitely revs up your metabolism; It can be easy walking and that's good, because you are the one who is doing it and it has to be fun for you to commit to it.
3) Drink lots and lots and lots of cold water-your body has to burn calories more for cold water than room temperature and it keeps you feeling full-so that you are not overeating.
4) Drink one full glass of cold water before you try to eat anything!
5) Eat lots of nuts-almonds, cashews, peanuts, walnuts or seeds: pumpkin seeds/sunflower seeds/flax seeds--these will keep you full and are healthy snacks.
6) Get 8 hrs of sleep; when your sleep amount is low-your metabolism slows down and you release stress hormones that hold onto weight
7) Eat more protein than carbs; ex) a portion of protein is the size of your palm; and then 2 serving of vegetables to go with that. Cut down on white bleach products and opt out for whole grain; i.e-rice/pasta/bread products.
8) Write down what you eat during the day-you feel more accountable for what enters your body.
9) Count your calories! For woman an average of 1800 calories a day is healthy & For men an average of 2200 calories a day is great.
10) Eat every 4 hrs! To keep your metabolism going, you can have a snack or fiber fruit like apples; stay away from refine sugar products like cakes/cookies/cream candies; focus on products made with honey or brown sugar, and you'll feel more energetic.

Healthy Breakfast Recipe To Start Your Day!!!

We all know that breakfast is the most important meal of the day, but so many times we just don't make time for it!! This medically has a negative impact on your health! Your metabolism slows down, much needed protein and carbs for proper brain functioning is neglected, and you just feel tired when you need your brain & body most!!

On average, long term studies have shown that eating breakfast everyday has kept 5-10lbs off your weight per year! Now what an easy way to remedy those extra pounds and rev up your metabolism.

~Dr. A~

Here is one of a few recipes to come for bulking up on protein and boosting energy in the morning:

Breakfast tostadas prove a healthy breakfast can be exciting!! Greek yogurt allows for a creaminess to the dish while the black beans, tomato, cheese, and cilantro pack a big punch flavor and a boost of much needed protein for the day!!

Prep Time: 10 min Start to Finish: 20 min makes: 2 servings


Ingredients:
2 (6-inch) corn tortillas
1/2 cup canned black beans, rinsed and drained
1/2 cup refrigerated or frozen egg product, thawed
1 tablespoon fat-free milk
 1/8 teaspoon black pepper
Dash salt
Nonstick cooking spray
1/2 cup chopped tomato
2 tablespoons crumbled queso fresco or shredded Monterey Jack cheese
2 tablespoons fat-free Greek yogurt
2 teaspoons snipped fresh cilantro


1.) Warm tortillas according to package directions. Meanwhile, in a small bowl use a potato masher or fork to slightly mash beans; set aside. In another small bowl or 1-cup glass measure combine eggs, milk, pepper, and salt. Beat with a wire whisk or rotary beater.

2.) Lightly coat an unheated medium nonstick skillet with nonstick cooking spray. Preheat over medium heat. Pour egg mixture into hot skillet. Cook, without stirring, until egg mixture begins to set. Run a spatula around edge of skillet, lifting egg mixture so that the uncooked portion flows underneath. Continue cooking about 2 minutes more or until egg mixture is cooked through but is still glossy and moist. Remove from heat.

3.) Spread one tortilla with mashed beans. Top with the remaining tortilla, cooked egg mixture, tomato, cheese, and snipped cilantro. Cut in half to serve. If desired, fold each portion in half. Top with yogurt and cilantro.

Nutritional Information

1/2 tostada: Calories 180 (Calories from Fat 25); Total Fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 5mg; Sodium 500mg; Total Carbohydrate 27g (Dietary Fiber 5g, Sugars 3g); Protein 13g

Percent Daily Value*: Vitamin A 30%; Vitamin C 15%; Calcium 15%; Iron 15% Exchanges: 2 Starch; 0 Other Carbohydrate; 0 Vegetable; 1 Lean Meat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.


Dr. A's Credentials:

American Academy of Family Medicine

Board Certified Family Physician MD

Concentrated Training in: Adult/Pediatric/Women's Health/Geriatric/Emergency & Urgent Care Medicine

Medical Degree from the University of Miami School of Medicine

Bachelors Degree in Biochemistry & Molecular Biology from the University of Miami School of Art & Sciences