Food & Recipes

If you are having company over this holiday weekend or are responsible for bringing a dish to a party, why not make it a healthy one?

Turkey Roll Ups are a favorite.

They're fast and easy to prepare, and besides being a crowd-pleaser, they're an acceptable meal in all phases of the Body-by-Fisher Now Weight Loss Program in Philadelphia.

Note: If you are a patient in our practice, be sure to log in to the EZDietPlanner & Fitness Tracker™ each day to follow the custom meal plan we created for you. Each day contains 3 meals and 2 snacks along with a recipe for each.

Click the link below to access this recipe:

Read more: Lose Weight Philly: Low Carb Turkey Roll Up Recipe

Food & Recipes

Looking for a lasagna dish that's good for your waistline? Keep reading below as we share with you our delicious yet healthy lasagna recipe .

Ingredients:    
           
1 teaspoon olive oil
1 onion, finely sliced
2 sticks of celery, finely sliced
1 carrot, grated
4 cloves of garlic, peeled and crushed
1 pound of quality lean ground beef – organic if possible (alternatively you can use organic ground turkey)
1 can of plum tomatoes
½ teaspoon dried oregano
2 zucchinis, thinly sliced lengthways
1 cup of already roasted red peppers (or you can make your own at home)
4 sheets of lasagna (whole wheat if possible)
Salt and pepper to taste

Read more: Healthy Lasagna Recipe

Lose Weight

For more than two decades people have been taught that eating carbs makes you fat. However, a research study by the University of Colorado in Denver has found that eating the right kinds carbohydrates can actually help you lose weight and keep it off.

In the study they followed more than 4,000 people and found that those who ate carbs were actually slimmer than people who didn’t eat carbs. Now before you get excited and run and grab a pizza, it’s important to know that there’s a difference between those types of carbs and the ones that will help you stay slim.  The carbs that help you keep those extra pounds off are called resistant starch carbohydrates.

What Are Resistant Starches?

Resistant starches are carbohydrates that are a bit more challenging for your body to break down. White flour found in cookies and bagels aren’t difficult at all for your body to break down. However, whole grains and many fruits and vegetables are. For example, beans, bananas, potatoes and whole grains are all good for you because they contain resistant starch.

Read more: Why Eating The Right Carbs Will Keep You Slim and Healthy

Fitness 101

If you’re overweight, it can be difficult to take that first step into any new fitness program. There’s the general assumption that you have to be in shape to exercise. Yet you can’t get in shape unless you exercise. It can be a frustrating circle. With yoga there are no barriers. It is infinitely adaptable and can be practiced by people of all ages and fitness levels.

Find a Good Yoga Instructor

It’s always important to find a good yoga instructor. They can guide you to achieve the best poses without causing injury. However, if you’re overweight it’s even more important to find a skilled instructor. You want to find someone who is supportive and willing to work with you to modify the poses to fit your current body and fitness level.

There are many yoga instructors who are overweight themselves and serve as an inspiration. Some of these instructors offer specialty classes to their overweight students. You don’t need to find a special class, necessarily, but do look for a skilled and supportive instructor.  Ask around to see what teachers in your area receive high reviews. You may also want to take a few one-on-one sessions so that you can get a feel for the instructor’s style. Or call a few yoga studios in your area to find out what is offered.

Read more: Think You Weigh Too Much to Try Yoga? Think Again!