1) Ingredients 2 cups spinach greens 1 sliced, hard-boiled egg 1/2 cup kidney beans 4 ounces deli, low sodium turkey breast 2 Tbsps. balsamic vinegar 2) Preparation A. Place 2 cups spinach greens in a medium bowl. B) Add sliced hard-boiled egg to bowl. C) Add 1/2 cup of kidney beans. D) Cut up sliced turkey breast into small pieces and add to bowl. E) Add 2 Tbsps. balsamic vinegar. F) Mix contents of bowl thoroughly and serve Servings: 1 Calories per serving: 360
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1) Ingredients 2 tsps. bottled minced garlic 1 1/2 tsps. minced fresh basil 1 1/2 tsps. minced fresh thyme 1 1/2 tsps. minced fresh rosemary 1/2 tsp. salt 1/4 tsp. black pepper 4 (4-ounce) beef tenderloin steaks, trimmed (1 inch thick) Cooking spray 2) Procedure A) Combine and mix first 6 ingredients in a small bowl: rub evenly over steaks. B) Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add steaks to the pan and cook for 4 minutes on each side or until desired degree of doneness. Servings: 4 Calories per serving: 190 This has everything that's good for you in one meal for lunch.
You can cut it down by 1/4 if you just want a single portion. 1) Ingredients 10 cups chopped romaine lettuce 1 cup shredded, skinless, boneless rotisserie chicken breast 1/2 cup thinly sliced sweet onion 1/3 cup shaved carrot 1 sliced, seeded and peeled avocado 3 TBSP. crumbled blue cheese 1/2 cup Delicious Herb Vinaigrette (See below) 2) Procedure A) Place chopped lettuce in large bowl B) Add and thoroughly mix in chicken, onion, carrot, avocado and blue cheese C) Drizzle each serving with 2 TBSP. of Delicious Herb Vinaigrette Servings--4 Calories per serving--367 Note: Because of the high calorie content, this salad would serve best as the main meal of the day. Delicious Herb Vinaigrette 1) Ingredients A) 9 TBSP. white wine vinegar B) 1 1/2 TBSP. wild flower honey C) 1/2 tsp. fine sea salt D) 1 cup canola oil E) 3 TBSP. chopped fresh basil F) 3 TBSP. minced fresh chives 2) Preparation A) Combine vinegar, honey and sea salt in a small bowl B) Whisk in oil until thoroughly mixed C) Stir in basil and chives and mix thoroughly Servings--12 Serving size--2 TBSP. Calories per serving--160 A) Salmon Entree 1) Ingredients a) 4 ounces salmon filet b) 1 tsp. lemon juice 2) Preparation a) Place salmon filet in baking dish sprayed with Pam b) Sprinkle lemon juice over salmon c) Bake in oven for 20 minutes at 375 degrees F. Servings-1 Calories per serving-200 B) Fruit-yogurt dessert 1) Ingredients a) 1 cup fat free Chobani yogurt b) 1/2 cup fresh blueberries or red raspberries 2) Preparation a) Add blueberries or raspberries to yogurt and stir until mixed thoroughly. Servings-1 Calories per serving-230 1) Sudden infant death syndrome (SIDS) is the sudden, unexpected death of a child younger than one year, during sleep, that cannot be explained by history and postmortem examination.
2) The incidence of SIDS has decreased more than 50% in the past 20 years as a result of the "back to sleep" campaign. 3) Recommendations to reduce the risk of SIDS: A) Infants should be placed on his or her back to sleep (supine position). The prone and side sleeping positions are significantly more dangerous than the supine position. B) Parents should not share a bed with the infant, especially those younger than 12 weeks. C) Infants shouild not be exposed to cigarette smoke either prenatally or postnatally. D) The crib mattress should be firm. E) Avoid use of soft bedding such as pillows, quilts, comforters and sheepskins. F) Avoid overheating due to overbundling. G) Encourage breast feeding and the use of a pacifier when breast feeding is completed. H) Avoid alcohol and illicit drug use during and after pregnancy. I) Infants should sleep in a safety approved crib, play yard or bassinet. J) The crib should be placed next to the parent's bed. K) The infant should be dressed in one more layer of clothing that an adult finds comfortable. L) Garments or bedding that cover the face should be avoided. M) Once an infant can roll from the supine to prone position and back again, he or she can remain in either position during sleep. 1/2 cup egg whites or egg beaters
1/4 cup diced small mushrooms 1/4 cup diced onions 1/4 cup fat free mozzarella Saute mushrooms and onions in frying pan sprayed with fat free olive oil cooking spray. Add egg whites. Add mozzarella when eggs start to cook. Cook until done and flip halfway to make omelet. Servings: 1 omelet Calories per serving:207
The following foods, which in addition to containing large amounts of heart unhealthy saturated and trans-fats, are extremely high in calories. These foods are to be avoided both for health reasons and because they will quickly sabotage any effort to lose or maintain weight. This, then, is a list of forbidden foods.
The objective of the informant to create for the general public a more acute awareness of the quality of foodstuffs that constitute any portion of their daily diet.
It is obvious, even to the casual observer, that the foregoing foods are both unhealthy and a prevalent cause of obesity, Milk beneficially provides calcium for growing bones in children and adolescents. Skim milk is the most heart-healthy because most of the triglycerides and saturated fat has been removed. Milk does, however, contain significant amounts of the disaccharide lactose, which when broken down in the small intestine, the galactose and glucose components are absorbed and are the source of milk's calories. The following table will demonstrate that large amounts of ingested milk is not commensurate with successful dieting or maintenance of weight loss.
The principal objective of Gerfin Medical Group is successful weight loss. However, even more important from a medical perspective, is the cessation of smoking. We encourage everyone, including our patients, to stop smoking at the earliest time. The list of benefits is lengthy, however the six most important are a significant reduction of risk and/or prevention of the following:
1) Blood clots of the legs eventuating in a pulmonary embolism (blood clot in the lungs) 2) Severe atherosclerotic narrowing of leg arteries resulting in amputation. 3) Myocardial infarction (heart attack) 4) Stroke 5) Emphysema (COPD) 6) Lung and mouth cancer Gerfin Medical Group or your personal physician can assist you in making this needed change. |
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