Recipes
YOUR SCALE MAY BE MISLEADING YOU!
YOUR SCALE MAY BE MISLEADING YOU! At IHC we typically recommend you weigh yourself regularly to track your weight loss. For some people, weight isn’t just a number on a scale. That ‘number’ can sometimes change how you feel about yourself. Anyone that has gone on a weight loss journey has done this. You hop …
MOOD & FOOD Weight Loss Cycle
MOOD & FOOD How To Get Control of Emotional Eating Find out how emotional eating can sabotage your weight-loss efforts, and get tips to get control of your eating habits. It doesn’t just happen to a few of us; the strongest food cravings hit when you’re at your weakest point emotionally. Many of our patients …
THE POWER of Engaging
HELP US HELP YOU BY ENGAGING At IHC we tend to hear this comment quite frequently “I had a bad week, but I still lost a pound. How’s that possible.” Then the same person will go on & mention several times where they made slightly better choices, or choices that were less bad (not been …
HOW DOES SLEEP IMPACT OUR WEIGHT ?
HOW DOES SLEEP IMPACT OUR WEIGHT ? When we think of healthy behaviors eating a nutrient dense foods and exercising are quickly brought to mind , but sleep is one of the pillars we tend to forget of as a healthy lifestyle choice. Why is sleep so important? Sleep sets the stage for our days. …
Eating With Your Dominant Hand
Eating with the Non-Dominant Hand Switching up which hand you use to eat can make you more conscious of your eating habits. Try eating at least part of each meal with your non-dominant hand. Work at doing this with all drinks and more meals each day. If you’re up for a real challenge, try using …
Easy Ratatouille
Ingredients: 1 large eggplant, skin on (1 lb.) 2 medium yellow squashes (12 oz) 2 medium zucchini (12 oz) 1 tablespoon Himalayan sea salt for salting the vegetables 1/4 cup extra virgin olive oil 1 large onion, diced (8 oz) 1 large red bell pepper, diced 1 tablespoon minced garlic 1 (15 oz) can diced …
Stuffed Portobello Mushrooms
Ingredients: 4 Portobello mushroom caps, stems removed, wiped clean 1 teaspoon extra virgin olive oil 1 teaspoon coconut oil 1 teaspoon Himalayan sea salt, divided 1/4 teaspoon black pepper, divided 10 oz. frozen chopped spinach 1 small onion, finely chopped (6oz) 1 tablespoon minced garlic Instructions: Preheat broiler, setting temperature to high. Set oven rack …
Baked Meatballs
Ingredients: 1 lb. 85% lean ground beef 1 teaspoon coarse Himalayan sea salt 1/4 teaspoon black pepper 1 teaspoon onion powder 1 teaspoon garlic powder Instructions: Preheat oven to 400 degrees F. Line a large baking sheet with parchment paper. In a medium bowl, use your hands to mix together the meatball ingredients. Form the …
Almond Joy Shake
Ingredients: 8 oz. of Unsweetened Almond Milk 1 tsp. of Unsalted Almond Butter 1 tsp. of Dried & Unsweetened Shredded Coconut 1 Tbsp. of Cocoa Powder (Organic) 1 scoop Vanilla Pure Vitality Vanilla Protein Powder 10 drops liquid Stevia Instructions: Put all ingredients into blender container. Blend on high, until creamy and frothy. Enjoy immediately.
Orange Creamsicle Smoothie
Ingredients: 1 scoop Pure Vitality Vanilla Protein Powder 1 small Orange 8 oz. Unsweetened Coconut Milk 10 drops of liquid Vanilla Crème Stevia Optional: ½ cup of ice Instructions: Put all ingredients into blender container. Blend on high, until creamy and frothy. Drink up!