Family Medicine & Specialty Care - Dignity Health Medical Group - Bakersfield, CA

Obesity is a condition in which a person has an abnormally high and unhealthy proportion of body fat. It is related to genetics and environment, and is a serious chronic disease, meaning that its symptoms build slowly over an extended period of time; some medical complications of obesity include endocrine abnormalities, diabetes, hypertension, GERD, and more.

To measure obesity, researchers commonly use a scale known as the Body Mass Index (BMI). BMI is calculated by dividing a person’s weight (in kilograms) by their height (in meters) squared. BMI provides a more accurate measure of obesity or being overweight than weight alone.

A healthy plate for weight loss should be comprised of roughly:

• Protein - 1/2 of your plate: ideally lean protein (60+ grams) such as 93/7 ground beef or turkey, loin cuts of pork, chicken breast, and round steak
• Non-starchy vegetables - 1/4 of your plate: such as asparagus, broccoli, spinach, tomatoes, zucchini, onions, and peppers
• Fruits and high-fiber starches - 1/4 of your plate: fruits such as apples, bananas, and berries, and high-fiber starches like brown rice, whole wheat pastas, skin-on potatoes, and quinoa
• Healthy plant-based fats - in moderation: such as avocados, nuts, low fat cheese, and healthy vegetable oils like avocado oil and olive oil
• Beverages - 64+ oz in between meals/throughout the day: ideally water, coffee, or tea. Skip sugary drinks, limit juice to a small glass per day, and limit milk and dairy products to only 1-2 servings per day. 

The nutrition facts label can inform healthier eating choices by helping you identify nutrient-dense foods for a healthier diet. Here are a few tips for navigating the nutrition facts label:

• Serving Size: serving sizes for the same food may be different from brand to brand, so always be sure check the number of servings on a container (small containers may have more than one serving).
• Calories: calories measure energy – they are neither "good" nor "bad". Check the calories per serving, and compare this to the number of servings you eat; if you eat two servings, for example, you double the calories and nutrients.
• Fat: as much as possible, limit saturated fats to less than 5% of the daily value (DV) per serving, and avoid foods with trans fats.
• Sodium: limit total daily sodium to 2,300 mg or less (2300 mg equals 1 teaspoon); aim for foods with less than 300 mg of sodium per serving.
• Carbohydrate: total carbohydrates includes dietary fiber and sugar; look for foods that have 2-3 grams or more of dietary fiber per serving (aiming for about 20-25 grams of fiber daily), and limit added sugar to 6 grams or less per serving or 5% of DV per serving.
• Protein: protein is measured in numbers of grams per serving. Try to aim for 60-80 grams of protein daily.
• Nutrients: make sure you get enough of the nutrients your body needs like vitamin D, potassium, calcium, and iron, which are common deficiencies.
• Percent Daily Value (DV): 5% DV or less of a nutrient per serving is considered low and 20% DV or more of a nutrient per serving is considered high. Choose foods that are higher in DV% for Dietary Fiber, vitamin D, Calcium, Iron, and Potassium, and choose foods that are lower in DV% for saturated fats, sodium, and added sugar.

Some dietary and lifestyle recommendations to incorporate in your weight loss journey includes:

• Getting at least 8 hours of sleep a night
• Writing down your eating habits in a journal to determine if there are certain times you tend to be hungry, so you can prepare yourself for them
• Being active – whether that be going for a walk, meeting a friend for a movie, or focusing on a hobby like gardening
• Making a meal plan for the day and sticking with it
• Limiting the amount of alcohol and sugary drinks during celebrations and/or holidays.

INGREDIENTS:

• 1 cup skim or 1% milk (unsweetened soy or almond milk can also be used for any recipes)
• 4 ice cubes
• ¼ frozen banana
• 1-2 scoops protein powder

INGREDIENTS:

• ½ cup nonfat, low sugar yogurt, flavored or plain (or milk, soy milk, tofu)
• ¼ cup fruit (avoid seeds at first)
• 2 ice cubes
• 1-2 scoops protein powder

DIRECTIONS: Thin to taste with milk or soy milk. Sweeten to taste with Splenda or Stevia. Add a dash of vanilla.

INGREDIENTS:

• 2 cups water
• 1 cup oatmeal
• 4 tbsp nonfat dry milk for added protein or 1 scoop protein powder
• 2 tbsp fresh blueberries
• 1/3 tsp sugar substitute

DIRECTIONS: Cook oatmeal in water according to directions on package. Place berries and sugar substitute in blender and puree to a smooth consistency. Fold berry mixture and nonfat milk or protein powder into cooked oatmeal.

INGREDIENTS:

• 16 oz container of nonfat cottage cheese
• 1 package of fat free or sugar-free instant vanilla pudding mix (use only the powder)
• 1 scoop of vanilla protein powder
• 4 tbsp skim milk
• 12 oz container of Lite Cool Whip or Fat Free Cool Whip

DIRECTIONS: Combine cottage cheese, pudding, protein powder and milk in a blender or food processor until mixture is creamy and smooth. Pour this into a bowl. Slowly and gently fold in the Cool Whip. It will be creamy. Chill until firm and cold. Scoop and serve.

INGREDIENTS:

• 1 package sugar-free gelatin
• 1 scoop vanilla or fruit flavored protein powder

DIRECTIONS: Dissolve gelatin in hot water. Add cold water. Then dissolve protein powder in gelatin. Chill. Protein may settle to the bottom, it is OK and still tastes good.

INGREDIENTS:

• 1 scoop vanilla protein powder
• 8 ounces Crystal Lite orange or sugar-free Tang
• 4 ice cubes, 1 cup water

DIRECTIONS: Mix in a blender until smooth and enjoy.

INGREDIENTS:

• 1 ½ tsp oil
• ½ each, yellow onion, chopped
• ½ stalk celery, chopped
• 12 oz chicken breast, cooked, diced
• 3 tsp garlic, minced
• ½ tsp oregano, ground
• 1 tsp cumin, ground
• ¼ tsp salt
• ¼ tsp pepper
• ½ cup chicken broth
• 1 ½ cups white beans, canned

DIRECTIONS: In a saucepan over medium heat combine the oil, onions and celery. Cook for five minutes. Add the cooked chicken, garlic, oregano, cumin, salt and pepper. Cook for two minutes. Stir in broth and bring to a boil. Reduce heat to medium low and simmer for 15 minutes. Stir in beans and cook for five minutes, stirring gently. Remove from heat. Mix in blender until smooth.

• Banana Cow Smoothie: Blend ¾ cup of skim milk with 1 scoop of chocolate protein powder. Add ¼ small banana. Once smooth, add ice until desired consistency. To add a boost of healthy fats, add 1 tbsp ground flaxseed.
  
  
• Hot Chocolate: Heat ¾ cup of milk in the microwave or on the stove. Add milk to blender and blend at medium speed. Add chocolate protein powder, 1-1½ tbsp unsweetened cocoa and 2 packets of calorie free sweetener such as Splenda or Stevia. Blend until smooth. Drink hot. Note, protein powder will clump if milk is above 130 degrees. You want it warm, not hot.
  
  
• Blended Mocha Latte: Cool ¾ cup of strong decaffeinated coffee. Add coffee to blender and begin blending. Add one scoop chocolate protein powder, 1-1½ tbsp unsweetened cocoa, add 2 packets of calorie-free sweetener such as Splenda or Stevia. Once thoroughly blended, add ice until desired consistency is achieved. Decaffeinated instant coffee grounds can also be used with milk.
  
  
• Strawberry Sensation: Place ½ of a 6 oz low sugar strawberry yogurt and ¼ cup of skim milk into the blender. Add 1 scoop vanilla protein powder, blend until smooth. Add 3-4 medium frozen or fresh strawberries. For an extra boost of healthy fats, add 1 tbsp of ground flaxseed.
  
  
• Lemon Cheesecake Shake: Blend ¾ cup of skim milk with 1 scoop vanilla protein powder. Add 1 tsp of lemon extract and 2 tsp of sugar-free cheesecake pudding powder. Once smooth, add ice until desired consistency is reached.
  
  
• Pistachio Whip: Place 8-10 ice cubes in a food processor. Process until ice resembles snow cone texture. Open the lid, using a spoon scrape the ice off the sides. Add ¼ cup water, 1 scoop vanilla protein powder, 2-3 tsps of sugar-free pistachio pudding powder. Replace lid and process on high for 1 minute. This can also be made as a shake on a regular basis.

Other Flavoring Enhancing Tips

• Add sugar-free gelatin or sugar-free pudding powder to flavor any shake.
• If you like coffee, start with a milk base then add a few teaspoons of decaffeinated instant coffee into the blender.
• Any sugar-free extract can be added to your shake. They also make sugar-free Torino type syrups. Feel like summer? Try adding a dab of coconut or pineapple extract to your vanilla shake!
• Berries are a very concentrated source of nutrition. Add fresh or frozen berries to any shake. Unlike ice cubes, frozen berries will not dilute your shake.