Dr. Blain Healthy Weight Loss

18/11/2022

Made local newspaper …

30/09/2021

RECIPE #1 — Dinner: This is first of 100 delicious low calorie recipes for my site & future book. I need your help - send me any nice low cal meals/ recipes you have and I will credit you. Salmon fried in olive oil & sprinkle of soy sauce & fresh garlic on cast iron skillet, half can of corn (fresh on the cob better), Trader Joe’s butter lettuce & radicchio salad with honey ginger dressing with half cup strawberries cut up on top = 620 calorie yummy dinner. Always drink lots of water to cut back on calories & trick your stomach into thinking it’s full. (Photo coming soon)

28/09/2021

RULE #6 - PORTION CONTROL: You can eat anything you want if you keep your overall calories down. Granted you might clog your arteries eating cheesss cake all day, but you will lose weight of calories low. Same advice to be healthy— eat healthy 6 1/2 days per week then enjoy yourself one evening per week. Or you can have one tablespoon of ice cream or cake or any dessert every night as long as overall calories low. (Ate 2 tablespoons = 30 ml of raspberry white chocolate ice cream last night — it was only 56 calories - don’t eat whole bowl). Down to 185 lb today 🙂 (from 204 lb one month ago). Next post - how to count calories for effective weight loss.

22/09/2021

RULE #5 -- EAT HEALTHY: Pick a good diet, or several, pick & choose good advice from every diet, ignore counterproductive advice. Try Mediterranean Diet, or new Blue Zone diet - purported to help you live longer (USA Today article today, https://www.usatoday.com/story/life/health-wellness/2021/09/22/what-blue-zones-diet-eating-like-longest-lived-people/8418692002). NO PROCESSED FOODS! (hang right or left in supermarket to fresh vegetables & fruit - lean meat & fish good in moderation— anything in a package or can is generally bad for you). Avoid hot dogs, beef jerky, etc. (carcinogenic)

The Blue Zones diet is based on the eating patterns of people living in Blue Zones, parts of the world where people live the longest.

14/09/2021

Rule #4 -- DON'T GET DISCOURAGED! I had bad cheesecake & half a brownie weekend with Mai Tai at VFW chili contest and gained 3 lb back up to 191 lb. Regroup, remember all the positive reasons you are losing weight, and start back up with good diet & exercise Monday morning. It's a marathon, not a sprint. (I tell all my patients it's OK to eat anything you want once per week ... go have nice family dinner Friday night ... it's the other 20 meals per week you have to be good)

08/09/2021

Corollary to Rule #3 -- EXERCISE: Treat conditions that “prevent” you from exercising (take Tylenol and/or ibuprofen for pain, see Psychologist if depression/anxiety/insomnia/PTSD, get Sleep Study if snoring at night & tired all day, do alternative cardio like bike or swim or stair stepper if bad knee or hip pain, swim if extremely overweight - it’s weight neutral, etc)

03/09/2021

Rule #3 -- COUNT CALORIES: You can do this any way you want, I use MyFitnessPal app (easy food bar code scanner), inspiration for this web site my wife uses UCSD formal weight loss program, my cousin's wife was VP for Weight Watchers. Weight loss extremely easy to conceptualize -- it's calories in and calories out (much harder to do, but counting calories is necessary). Subtract calories for exercise. (I'm down to 192 lb already :) )

02/09/2021

Rule #2 -- NO CARBS! (no bread, no rice, no cereal, no beer, no crackers, no wheat products, no potatoes, no pizza, no beer -- all empty calories, little nutritional value, high glycemic index). Consider #1 New York Times Bestseller great read by Cardiologist, Dr. William Davis, "The Wheat Belly" (one small slice of wholewheat bread has same glycemic index as 3 teaspoons of sugar).