February 24, 2020

There are a few things to know if you plan to follow a low carb diet for  long term sustained success. 

First, off no matter what diet you chose to follow you will need to make sure you are fully committed to the changes needed. The diet you chose needs to be the center of your lifestyle, for all things food. This means traveling, going out to eat, grocery shopping, breakfasts, lunches, dinners, snacks, and even all liquids. Making changes to the food you chose to eat as your number one priority is the secret for any diet. 

When it comes to being successful following a low-carb diet there are a few pointers we provide patients. 

1. There is absolutely no room for "cheats."

With some diets there is a little wiggle room, in fact there are even recommended "cheat days," on some diets. When it comes to following a low carb diet the goal is to get carbohydrate rich foods out of the diet and keep them out of the diet. This is because the goal is to optimize the use of fat as...

November 26, 2019

If you were to stand on a busy corner to collect surveys asking peoples opinion about exercise, I'm betting most people will say exercise is important for good health. In fact, I'm sure those who do and don't exercise will share that opinion. One step further, I bet most people believe exercise is important for weight loss.

There are several nationwide programs pushing exercise as a key pillar for weight loss and that the obesity epidemic can be reversed with regular activity. As you have noticed here at HTC, we strongly promote exercise as a vital part of a healthy lifestyle but NOT, I repeat NOT what leads to weight loss. This post is not intended to address this debate. This post is intended to address the other positive contributions exercise brings to the body. 

Did you know exercise is being studied for its importance even during pregnancy for both mom and baby? That's right. There is a strong relationship between active mothers and improved cognitive function at an early...

November 11, 2019

There are a lot of low carbohydrate alternatives to use for replacing carb-loaded favorites. One thing to keep in mind is that it is just as important to change your eating habits as it is to change the foods you are eating. What I mean by that, is even if you find an alternate bread or wrap or cookie or cake it doesn't mean you should replace the high carb stand in for the low carb alternate. Below is a list to get you started.

Mashed potatoes- mashed cauliflower, mashed rutabaga, mashed celery root

Hashbrowns- shredded rutabaga, shredded onion with shredded celery root, shredded radish, thin sliced cauliflower 

Chips- Parmesan crisps, quest protein puffs, crisped cauliflower crust or thins, seaweed chips, flax seed crackers, vegetable chips (thin sliced then fried or roasted at a high temperature) 

Oatmeal- seed and nut portage, chia seed pudding 

Wraps- cheese wrap by folio cheese wrap (, paleo thin/wrap (https://julianbake...

November 5, 2019

Why is it important to keep up with food calls? Well for starters you may avoid a weekend of terrible GI distress, and possibly even saving your life. Anyone who has a compromised immune system should be attentive to food recalls. These food recalls are related to potentially life threatening contaminates that could be in the food you eat. If you know about these recalls, you have the knowledge to avoid these foods if you chose to. 

Examples of food recalls in the news over the past few weeks:

If you prefer to do your grocery shopping at large chains, that’s not a problem, but be aware food recalls hit large chains more often than local co-ops. This is because foods sold at large chains are grown,...

October 28, 2019

Let’s get spicy

All jokes aside, spices are part of the kitchen magic that takes food from, "yeah dinner's done to....when is this going to be ready to eat, it smells freaking delicious." In the kitchen, chefs are the mad scientists; whipping up combinations of foods enhanced with almost countless combinations of herbs and spices. 

Here are some tips on which spices to combine and which foods those spices can be used for. You will notice there are also some herbs added with these spices. 

Ranch spice mix:

1/4 cup dried parsley

1 tablespoon dried dill

1 tablespoon granulated garlic 

1 tablespoon granulated onion 

1/3 teaspoon dried basil 

1/2 teaspoon ground black pepper 

Great for making a dressing or dip...obliviously. But this can also be used when making roasted or grilled vegetables to help them pop a little. It goes great with mild vegetables, such as zucchini, spaghetti squash, and/or cauliflower.  

Italian seasoning mix:

3 tablespoon dried parsley 

3 tablespoon dried basil 

2 1/2 tablesp...

October 9, 2019

Healthcare is a very sensitive topic, especially when politics get pulled into the conversation. I would like to take a step back from healthcare operations and coverage. What I would like to discuss is what healthcare would look like in a perfect world.

What should healthcare be?

How should healthcare be delivered?

How should healthcare be approached?

What is your perspective on healthcare?

What does healthcare mean to you?

Here are some different perspectives to get you thinking. 

Reactive Health Care

  • Healthcare is provided when I am sick and only when I "need it."

  • I go to the doctor when I am sick because I have health insurance, so I am covered when it comes to any healthcare concerns and/or emergencies.

  • Why would I go to the doctor when I am healthy?

  • Following a diet is not my priority. I eat the foods I like.

  • My health is a secondary focus to everyday life.

  • There is no way I would pay out of pocket for healthcare needs, because I have health insurance and tha...

October 3, 2019

By now I'm sure it is clear here at Health Transitions Clinic we use a low carb diet and we educate our patients on the use of this low carb diet. But why? Why do we choose to put so much time and effort into educating people on the benefits of a low carb diet? 

For me the answer is simply summed up in one word choice. I want people who are struggling with diabetes and weight gain to understand they have a choice with regards to their health aside from the world of big pharma. Well that's people who struggling with pre-diabetes or type two diabetes in particular. 

Type-2 diabetes and pre-diabetes is a disease heavily influenced by a poorly controlled diet that is high in carbohydrates. The reason diet strongly influences type-2 diabetes is because this is a disease in which an individual is resistant to the insulin they are producing and/or they are producing too much or too little insulin. So what the heck is insulin got to do with this? Well a lot actually. Insulin is the primary...

September 17, 2019

When eating a low carb diet breakfast can be a challenge or at leas it may seem like a challenge. The main complaint I hear is that there's not enough variety for breakfast. 

So lets start with this question.  What were you eating for breakfast previously? Did you eat something different each day or did you eat cereal or oatmeal each day?

Below is a great variety of recipes to get you thinking about new low carb breakfast ideas. Collect a set of recipes that you can use for rotating through. if a recipe is too cumbersome to make in the morning then i suggest preparing ahead of time to greatly reduce your cook time in the morning. 

                                                 Fun Breakfast Options 

Eggs with vegetables and and optional breakfast meat:

Yogurt parfait with low carb granola (seasoned n...

September 12, 2019

Soy has gotten a bad rep for too long. The truth is that soy is a great low carb meat-alternate protein option. Even if you are not looking for a low carb meat alternate-option, soy is a great option. There was a great cohort study published in the ‘Journal of the Academy of Nutrition and Dietetics’ which highlights the benefits of soy and how it reduces mortality from all causes, and reduces cancer and cardiovascular disease. What does this mean? Basically you are not putting yourself in danger by incorporating soy protein into your diet. In fact, you will be decreasing your cancer risks. Now that we know this, what are some good food sources of soy that you can start incorporating into your diet?

Edamame: A preparation of immature soybeans in the pod. The pods are boiled or steamed then tossed in a sauce or seasonings and served. When eating this, you will pick up the pod with your fingers and bite the pod to strip out the inner seeds into your mouth. This way you get all the flavor o...

September 4, 2019

I am going to share a story that was highlighted on NPR after being published in ‘Annals of Internal Medicine’. This is a story of a boy who was seen as picky, but did not show any significant health side effect related to his poor diet. The boy was normal for height and weight upon examination and had no significant health complaints.

So what did his diet consist of? Carbohydrates (specifically simple carbohydrates) and processed meats. That's right. The boy ate only French fries, Pringles potato chips, white bread, and some processed pork. This is a daily diet, virtually void of vitamins and minerals needed for supporting a healthy body. But clearly in the case with this individual, these vitamins and minerals were not part of his diet and he appears to be healthy based on all physical markers. 

This is a case of not reading a book by its cover. Upon...

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