A lot of patients ask about our personal habits and "hacks" we use in our personal lives. Dr Julie and I are huge meal prep and cooking fanatics in our own kitchens, so we LOVE to share our latest food tries and tricks! I am going to try to help with recipes and meal ideas that I find on Instagram with links on our social media stories. Here are a few "daily" tips I consistently do:
I try to eat up to 30 different plants each week
Have 150 grams of protein daily
30-50 grams of fiber daily
Take 10,000 IUs Vit D3 daily and 3 grams of Create Creatine daily for women (5 for men)
I plan my meals over the weekend so I'm prepared for the week ahead-- and it makes me "cheat" less on my diet. I try to eat my protein as much as possible! I do keep protein drinks handy for when I am not hitting my goals or when I am just hungry and need something extra.
For my plants, I try to make a large salad and put as many veggies and different greens as I can
find in the store. I make a nice vinaigrette and have it with each meal throughout the week. I will also find a few different veggies to roast with a protein for dinner to boost my numbers. I will add a couple of fruits into my oatmeal at breakfast as well topped with nut butter and greek yogurt. (Try it, you'll love it!)
To build muscle in the gym, I lift as heavy as possible when I can. I challenge myself to lift heavier by adding incremental weights. Building muscle will help me burn more calories and build stronger bones as I age. It's probably the most important information I share with my female clients. Cardio is great but lifting some weights will be the most beneficial for you and your bones down the road!
I find recipes on Instagram and I will share them in our #Instagram stories with you all! I try to swap out a few things to help them be a little more healthy. You don’t have to always change recipes-- make a few subtle swaps to change it up. Do what works best for you and your family because it's challenging to accommodate everyone's tastebuds. When recipes calls for mayonnaise, I will swap it for Greek yogurt 2% or 5% fat. If you don't want to totally switch to Greek Yogurt, you can try ½ mayo and ½ Greek yogurt instead. Not only do you cut calories and fat, but you are boosting you protein in the dish as well. This is one swap that my family doesn’t even notice most of the time!
When I make most soups, I put a handful of kale at the bottom when I pour the soup over as it adds vitamins but also fiber. This works well with almost any soup I make! Sneaking in veggies where you can will satiate your cravings, fill up dense nutrients in your meals and it adds a lot of flavor to your meals!
For more health tips & tricks, chat with Sherry at your appointments or follow our social media for more updates! We're excited to meet with you to talk about your 2025 transformation-- and you'll find all the weight loss, skin treatments, vitamins and MORE RIGHT HERE!!!
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