Monday May 21, 2012
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Welcome To The Diet Doc Chicago!
Saturday, 18 September, 2010

Learn The Guaranteed Way To Lose Weight
Permanently While Still Eating Carbs and
the Foods You Like Everyday!
Experience the Diet Doc Difference!!!!

Don’t waste time with gimmick diet programs..We will teach you how to lose weight permanently while still eating carbs and the foods you like everyday! It’s time to eliminate the guess work and focus on the scientific fasts of weight loss:

The Problem-Statistics reveal almost 95% of us gain back any weight we lose. Cookie-cutter diets aren’t the answer. You have unique genetics, a distinctive body type, different goals, and a one-of-a-kind lifestyle.

The Solution-Work with a qualified professional who can help you understand nutrition and what’s best for YOUR body. The Diet Doc Chicago has personally helped 100′s of clients achieve excellence with they’re proven weight loss system.

The Guarantee- We are so positive that we can help you reach your goals that we guarantee it. We will help you understand just how fast you can lose weight in our program and then we back it up! Ask us how!

Guilt-FREE Chicken Parmesan
Thursday, 3 May, 2012

Thanks to Gale M for sharing this awesome recipe :)

Ingredients:
5 oz. boneless skinless chicken breast (raw)
1/3 cup Fiber One cereal
1/4 cup Egg Beaters, Original**
3/4 tsp. reduced fat grated parmesan cheese
1 oz. (approx. 1/4 cup) shredded fat-free mozzarella cheese
1/3 cup canned tomato sauce
Optional: garlic powder, basil, oregano, salt and pepper

Directions:
Preheat oven to 375 degrees. Using a blender or food processor, grind Fiber One cereal to a breadcrumb-like consistency. Add parmesan to crumbs (if desired, season crumbs with optional spices, as well). Place crumbs in one small dish and Egg Beaters in another. Next, pound your chicken so it’s a bit flattened. Coat raw chicken on both sides with egg substitute, and then coat with crumb mixture. Place chicken on a baking pan sprayed with nonstick spray. Spray a light mist of nonstick spray on top of chicken and place in oven. Cook for 10 minutes, and then turn chicken over. Add another light mist of nonstick spray and cook for an additional 10 – 12 minutes (or until chicken is fully cooked and coating looks crispy). Meanwhile, if desired, mix tomato sauce with your seasonings of choice. Remove chicken from oven, top with sauce and then cheese, and return chicken to oven until cheese is melted. Enjoy! Serves 1.

Karen Loses 15 lbs of fat in 12 weeks
Sunday, 29 April, 2012

Congratulations to Karen on her 15 lb fat loss and looking GREAT!!!!! Karen is a grandmother and in 12 weeks, she has been eating the food she likes and losing pure body fat!  We are so happy for Karen and wish her happy shopping for some new clothing!!!!

Healthy Buffalo Chicken Dip (TJ’s Special)
Wednesday, 25 April, 2012
**Thanks to our wonderful client TJ for submitting this amazing recipe.
TJ’s healthy buffalo chicken dip

2 cooked chicken breast (about 6 oz)
1 cup nonfat Fage greek yogurt
1 cup nonfat cottage cheese
4 TB light Wishbone ranch dressing
4 TB Louisiana hot sauce
2 TB Sweet baby ray’s buffalo wing sauce
½ cup chopped green onions
½ cup Kraft fat free shredded cheddar cheese
Shred or chop the chicken breast and spread evenly in an 8×8 baking pan.  Combine yogurt, cottage cheese and ranch dressing in a bowl.  Stir in the hot sauce and buffalo wing sauce.  Pour mixture over the chicken, and sprinkle green onions and cheddar cheese over the top. Bake on 350 degrees for 20-25 minutes.  Allow to cool before serving.
Makes 3 cups.  Each ½ cup serving has 17g protein, 7 g carbs, and 3 g fat.(depending on ingredients used)

Proper Gym Etiquette (Beginners guide)
Tuesday, 17 January, 2012

Proper Gym Etiquette

By Megan Melone

NEW year, NEW YOU!!!  Many of you reading this are getting gym memberships and have made the commitment to health!  CONGRATULATIONS!!!!!!!!!!!!

I have often thought that gyms should provide a class on proper etiquette while training at a gym, however, much of what I am going to say is simple common sense.  If you are new to working out in a public fitness facility, you may feel a little intimidated at first.  Hopefully, these tips will help you feel more at ease while learning a little gym “lingo”.

Share. If you’re doing multiple sets on a machine, it’s common courtesy to let others “work in” during your rest periods. This may not always be practical, but offer to share whenever you can.

Rack Those Weights. My next biggest pet peeve is the person who leaves six million pounds on the leg press machine. His 187 plates are a workout by itself, to unload and rack up.  I went to a gym in Indiana once that had a sign that read “Your mama don’t work here…clean up after yourself”.  The point is, always put your weights back when you’re finished.

Clean up After Yourself. Always bring a towel with you and wipe the machines down when you’re finished. Most gyms offer wipes or sprays strategically located around the gym for this purpose.  If you will be lying on the bench and know that you are already sweaty, lay on your towel.

Don’t hog the stepmill. Many gyms have time limits on cardio machines during busy hours. There’s a reason for that, and you should obey it. If there are multiple machines available, by all means, step away, but when it is clear all machines are taken and people are waiting, please abide by this rule.

Keep it down. Save cell phone conversations for another time.  Not everyone wants to hear your conversation.  Your time at the gym should be about training, not what your best friend’s boyfriend said to his brother about last Saturday night.  Lay off the phone!

Don’t hog any equipment.  It never fails, I need a certain piece of equipment and some guy is sitting on it texting or just relaxing for 5, 10 even 15 minutes.  This is unnecessary.  Rest periods should be 30-60 seconds, not 15 minutes.

Cover it up. I respect the confidence that allows some people to walk around the locker room naked. Know what else I respect? Seeing you wearing a towel after your shower to keep the locker room a comfortable place for everyone.  Most women are very good at covering up, but there is an occasional woman who does not use discretion at the gym.

Following these simple rules will help you fit in like a pro, even if you are a novice.  But when in doubt, just be courteous.

Do you have a Sugar Addiction?
Thursday, 29 December, 2011

Do you have a Sugar Addiction??

By Megan Melone

I have had several clients approach me, stating that they have horrible sugar cravings, can’t stop eating sugar and frankly it is negatively impacting their ability to reach their goals.  Sugar is a REAL and physiologically addicting food—it actually acts like morphine and heroin (considered by some psychologists to be amongst the MOST addicting drugs)… YIKES! In my opinion, sugar is a legal “recreational drug” –while I am NOT exempt from feeling the exact same way as my clients, I have learned how to manage my cravings.

Who can ever have one bite?  If you answered ‘YES’ to this, consider yourself one of the blessed few who doesn’t tend toward the negative effects of sugar.  It happens all of the time—you see a box of candies at work—you say to yourself “only one”… then you find yourself dived into the box face first, scrambling to hide the evidence.  You think later “what came over me”?  The guilt sets in…

I tell everyone (now listen up, this is important)—“the first bite is the EASIEST and HARDEST bite to say no to”.  Seem like an oxymoron?  Here’s what I mean… It’s EASY to walk away and say no… you haven’t tasted it yet, the chemical response hasn’t taken place.  Leave the room, look away, you don’t NEED it, you won’t DIE if you eat one of grandma’s frosted cookies.  It’s the hardest because you WANT IT… But if you don’t eat it, you will be fine… In fact, NOT eating the sugar will create less hunger/craving for it (with time) than if you were to eat it.  And if you don’t eat it, you won’t have the guilt, the gain, etc…

So…is is a will power issue?  Yes and no (back to that statement I just made about it being the easiest and hardest thing to say no).  The first bite can be a will power issue, but it’s way more. When you eat the sugar, there is a chemical response and we WANT more… Like a drug.  It’s scary actually when you think about it like this.  Does it taste good?  ABSOLUTELY, but it doesn’t “feel” good to the “inside” of our bodies.  It leaves us sluggish and often feeling guilty.

Before you eat that treat, ask yourself a few questions: How will I feel?  Is this worth it?  Will this food prevent me from reaching my goals?  Is the taste “worth it”? You will likely make the right decision if you are being really HONEST with yourself.

5 tricks to kick the habit

  1. Go cold turkey:  the initial 24-72 hours will be ROUGH, but it DEFINITELY gets better.
  2. Some people find that chewing sugar free gum can kick the craving, while others find that the artificial sweetener only adds to the cravings.  I certainly think that if you try this method, you should stick to mint gum, not the fancy fruity or dessert stuff.
  3. Try a piece of fruit.  Apples have a bunch of fiber and can often squash that craving and fill you up at the same time.
  4. Drink a bunch of water.  Water has been proven to fill you up and decrease hunger.
  5. Distract yourself.  Take a walk, read a book, sew, clean, workout… Whatever you like to do to occupy time in a healthy (non-food) way, try it!

Sign up  for your FREE no obligation consult to find out how you can achieve permanent weight loss without magic pills or fad diets.

http://TheDietDocChicago.com

Why YOU might want to buy some Protein Powder…
Saturday, 10 December, 2011

Benefits of Protein Powder

By Megan Melone

You see it all the time!  You’re leaving the gym and people are walking out with a shaker cup in hand.  What’s in that cup, you ask?  Most likely, water and protein powder (I know what you’re thinking—yuk!) .  I assure you, protein powder does not have to be chalky and bland.  There are many great tasting flavors, but there are also a boat load of benefits for women and men who drink protein post-workout.

What’s the deal with Protein?

A protein is a long train of amino acids linked together. Proteins have different functions; they can provide structure (ligaments, fingernails, hair), help in digestion (stomach enzymes), aid in movement (muscles), and play a part in our ability to see (the lens of our eyes is pure crytalline protein).  The body is able to make non-essential amino acids from other amino acids in the body. However, the body is not able to make essential amino acids and the only way to get them is by eating high quality protein foods. Protein sources that contain all of the essential amino acids are called complete proteins. Generally proteins derived from animal foods (meats, fish, poultry, cheese, eggs, yogurt, and milk) are complete proteins.

If you go to your local nutrition or supplement store, and ask for a good protein powder, they will most likely recommend a Whey Protein.  So what is it?  Whey protein is a high quality protein powder from cow’s milk. Milk has two proteins: Casein (approximately 80%) and Whey Protein (approximately 20%). Whey protein is more soluble than casein and also has a higher quality rating. It is often referred to as the “Gold Standard” of protein as it is the most nutritious protein available.

If you are lactose intolerant you might try whey protein isolate which has less than 1% lactose and should be tolerable for most users.  Whey protein isolate is the purest form of whey protein, which is why it is absorbed so quickly and efficiently into the body, it is ideal for a post-workout meal.

Casein protein is a slow-digesting protein because it forms a “gel” in the stomach, which results in a steady release of amino acids into the blood stream over time.  Casein protein is ideal to consume before bed because of it’s slow digestion, as a result your body is not “starving” while you rest.  Cottage Cheese is a solid source of casein protein, however, casein protein can also be purchased in powder form.
Why protein after a workout?

Protein levels are depleted through exercise. Muscles require amino acids to prevent deterioration, give endurance and build mass (don’t worry, there is NO WAY a woman can get bulky naturally because we do not have enough testosterone). Proteins supply these amino acids to the muscles which is why athletes use whey protein. If you want to gain muscle you have to make sure you have the building blocks for it. Women need protein in the same way that men do, so do not be afraid of it.

Other benefits to Protein Powder

Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall well being. And as women, we need all the help we can get to keep out bones strong and supportive. The more solid your nutritional plan is,  the less likely that the flu or other bugs will come knocking on your door.  Additionally, because amino acids are ‘building blocks’ for the human body it is sometimes used by patients to speed up the healing of wounds or burns.

The high quality protein that comes from whey makes it a recommended choice for those who need optimal benefits from restricted diets including diabetics, those on weight management diets and even ill patients not able to consume enough protein in their diet to assist with healing.

Also, it’s convenient.  Protein powder is just EASY!  Mix it with water, skim, soy or almond  milk or oatmeal for a healthy meal.  Take a scoop in a shaker cup, and head off to the gym.

To make a balanced meal, many women make a smoothie with protein powder.  Remember, don’t get carried away with these shakes!  Measure out your ingredients to make sure you are not getting too many calories (including carbs).

Pineapple Blast

  • 4 ice cubes
  • 12 oz. water
  • 1 scoop vanilla protein powder
  • 1/2 cup pineapple chunks
  • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Chocolate Banana Shake

  • 1  scoop of chocolate protein powder
  • 6 to 8 ounces of water
  • 4 to 6 ice cubes
  • 8 strawberries
  • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Orange Creamsicle

  • 1 scoop of vanilla protein powder
  • 6 to 8 ounces of water
  • 4 to 6 ice cubes
  • 1 to 2 peeled oranges
  • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Blastoff

  • 1 single tall espresso shot
  • 12 oz skim milk
  • 1 scoop vanilla protein powder
  • scoop ice
  • Mix in a blender on medium for 1 minute. Pour into a tall glass. Enjoy!

Peanut Butter Cup

  • 1 scoop chocolate protein powder (or vanilla protein powder + 1 tbsp cocoa powder)
  • 1 tbsp natural peanut butter (smooth or chunky)
  • 8 oz. water (or low-fat milk)
  • 3-5 ice cubes
  • add all ingredients to blender, whip, and serve

Intro to Circuit Training
Wednesday, 30 November, 2011

Circuit training

By Megan Melone

Circuit training promises a fast, whole-body workout. You can pop in and out of the gym before your boss realizes you’re not just out grabbing a non fat latte or even better… get your work-out in before you leave for work. It can provide enough of a training stimulus to produce an adequate amount of muscle tone and loads of health benefits, from bolstering your immune system to helping lower high blood pressure. It’ll even help keep your metabolism purring.  Circuits are a fantastic introduction to weights and allow you to modify to suit your ability level.

But for building muscle, a full-body circuit has limited effectiveness, as a result, as you continue your fitness routine, you will “out grow” most circuits and move on to free weight training.  Here at The Diet Doc Chicago, we want to make sure you feel comfortable both with circuits and weight training so that you can proceed with confidence toward a physically fit life!

What Is Circuit Training?

Circuit training is short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting a different muscle group.

Because the exerciser switches between muscle groups, no rest is needed between exercises, however active rest such as marching in place or jumping jacks can be used to keep the heart rate elevated.

Beginner Circuit:

1. Do one set (10 reps) of Modified Push-ups.
2. Do one set of Wall Squats (hold the squat position for 1 minute).
3. Do one set of Jumping Jacks (jump for 1 minute).
4. Without stopping to rest, do the second set of Modified Push-ups.
5. Do the second set of Wall Squats.
6. Do the second set of Jumping Jacks.
7. Without stopping to rest, do the third set of Modified Push-ups.
8. Do the third set of Wall Squats.
9. Do the third set of Jumping Jacks.

Gale’s story
Monday, 28 November, 2011



I didn’t know I could get fat from fruit, but I was!  I thought I was eating all the right foods, which I—I was just eating too much.  I didn’t know what effect food had on my body until I joined the DietDoc.  All I knew was that I wasn’t losing weight.  I lost 60 pounds, and my body thought that was enough.  It quit losing weight.  No matter what I ate, nor how much I exercised, the scale would not move.  I thought my scale was broken!

The DietDoc has taught me how to eat.  I have learned the amount of food that my body needs to keep my metabolism working.  I’ve had to retrain my brain that my body can’t handle the amount of food I used to eat.  And I like to eat—I LOVE food!  I have lost 12 pounds since joining DietDoc, and my goal is to lose 13 more.  I was excited after losing the first 13 pounds.  I’ve lost 72 total pounds so far.  I’ve gone from a size 16 to a size 8.  I’ve gone from a 45” waist to a 34” waist.  I have never been a single digit size in my life.  I LIKE what I see in the mirror for the first time in a LONG time.  I never thought I could lose over 70 pounds.  It’s amazing what you can achieve when you put your mind to it and don’t give up.

Gale Before and After
Monday, 28 November, 2011



Holiday Survival Guide
Thursday, 17 November, 2011

Holiday Survival Guide

By Megan Melone

It’s no surprise that there is a lot of food available to us during the holidays.  Most of these foods are laden with fat and sugar and extremely tempting, but there are many ways you can stay on track during this time of year.  According a research study published by the New England Journal of Medicine, the average holiday weight gain is not 5 lbs. (as most people think) but closer to 1.2 lbs.  Unfortunately, most people do not lose that weight once it is gained and it continues to accumulate throughout the coming months.  This means a 15 pound weight gain in 10 years time from holiday eating alone!  Here are some tips to help you stay on track and maintain your healthy lifestyle during the holiday season.

Office goodies

Many people being in holiday goodies to the workplace:  sweets, baked goods, candy and cookies.  The best way to dodge this bullet is to politely say “no thank you”.  Not drawing attention to why you are declining these delicacies will avoid uncomfortable conversations.  Ultimately, you do not need to explain yourself to anyone, your lifestyle is your choice, but be cordial.  Bring your own sweet treats such as sugar free pudding or jello, or 100-calorie packs.

Think ahead

The holidays are about family, friends, giving and sharing.  If you believe they are about food, your actions will follow your thoughts.  Plan ahead and pace yourself.  Keep your schedule flexible and do not over-extend yourself.  Make time for exercise and healthy meal preparations.  Get plenty of rest which is essential for weight management.

Party tips

Focusing on the reason for the holidays is essential.  Enjoy your guests and take the time to converse and talk.  Never sit down to a holiday meal ravenous, you will surely overindulge, walking away from the table too full and guilty.  Eat only when you’re hungry, which likely means saying “no” to appetizers.  If you are a guest, politely let the host know you are following a healthy lifestyle and bring a healthy dish (raw vegetables, low-calorie dip, homemade low-calorie dessert , etc…).

Trade-offs

Fill up on things like veggies and lean meats rather than foods high in fat and calories.  Skip the sauces and the alcohol.  Choose lean meats when they are available and clean starchy carbs (baked potato, baked sweet potato, brown rice).  Keep your dessert small or pass it up all together.  Control your portions.

Move more

Try to burn off as many of those calories as you can.  For example, park far away from the mall instead of circling the lot for 20 minutes to find something close.  Take that opportunity to burn a few more calories.  Wear a pedometer to clock your steps.  Keep a food journal; this keeps you honest and discourages impulse eating.

Ultimately, you are in control of your destiny and the holidays are no different.  Take charge, be strong and make good choices.  Have a Happy Holiday Season!