weight loss

Oatmeal, Banana. Raisin Cookies


3 ripe and smashed bananas

1/3 cup of unsweetened applesauce

2 cups of rolled oats

1/4 cup of soymilk

1 ½ cups of raisins

1 teaspoon of vanilla

1 teaspoon of cinnamon



Preheat oven to 350 degrees

Combine all ingredients in large mixing bowl

Drop in rounded tablespoons on covered cookie sheet

Bake 15 to 20 minutes

Let cool and serve


Someone can be successful in losing weight, but if they need a little help, they should contact us and we will work personally with any individual to help them reach their weight-loss goals.


Avocado Chocolate Cookies


4 ounces of unsweetened chocolate melted in 1 tablespoon of coconut oil

1 avocado

¼ cup of unsalted almond butter

1 ½ cups of honey

3 eggs

¼ cup of cocoa powder

3 tablespoons of almond flour



Preheat oven to 350 degress

Puree avocado until smooth

Add each ingredient one at a time until completely combined

Chill batter in refrigerator for one hour

Drop batter one tablespoon at a time onto lined cookie sheet

Bale 15 to 17 minutes

Let cool and serve



2 cups of almond flour

1/8 teaspoon of salt

1/8 teaspoon of baking soda

1 ¼ teaspoon of cinnamon

¼ cup of softened coconut oil

2 tablespoons of honey

Combine 1/3 cup of coconut sugar and 1 ½ teaspoons of cinnamon for topping



Preheat oven to 350 degrees

Combine flour, baking soda, salt and cinnamon inside a blender

While blender runs slowly, add coconut oil and honey

Using a tablespoon, scoop out mixture and mold into balls

Roll each ball into sugar and cinnamon topping

Put each ball on to lined cookie sheet and flatten with a cup

Bake for 7 to 10 minutes

Let cool and serve


Losing weight is not an easy feat and no one should ever treat it like one. It takes focused dedication and a lot of courage for someone who has become overweight to take the plunge. Being on a weight lose diet does not mean that treats have to always be carrots, but can also be cookies viewed in a different light. 


Raw Peanut Butter Cookies


1 cup of raw or dry roasted whole almonds

1 cup of pitted medjool dates

1 ½ cup of natural peanut butter

1 ½ teaspoons of vanilla extract



Grind the almonds down until they begin to obtain the texture of cornmeal

Add dates, peanut butter and vanilla

Mix ingredients together until they become dough 

Form dough into walnut-sized balls and lay on top of wax paper

Press each cookie gently with a fork and put into refrigerator for 20 to 30 minutes






Spinach is one of the most popular leafy greens available on the market, and for good reason. Besides being low in calories and high in fiber, it also provides an abundance of other health benefits. These features make it an ideal food for people who are trying to lose weight, or in the case of bariatric surgery patients, those who need a lot of nutrition in a small serving. Here are some of the greatest health benefits of spinach. 


1. Vitamins and Minerals

Spinach is an excellent source of many key vitamins and minerals. In just one serving, you get significant amounts of vitamins B2, B3, B6 and B9, vitamin K, beta carotene, potassium, magnesium, iron, calcium, vitamin C, manganese, vitamin E, selenium, phosphorus, zinc and copper. It also provides small amounts of omega-3, which helps control inflammation and support healthy cellular function.


2. It's Everywhere

Unlike most superfoods, you won't have to go to a health food store or pay a premium to enjoy spinach. This ubiquitous vegetable is readily available in every grocery store and is highly affordable. This makes it an easy way to get plenty of nutrition when you're on a tight budget or living in a town with limited shopping options.


3. It's Versatile

There are many ways to use spinach, which can add considerable variety to an otherwise bland diet. It's a great addition to a green smoothie, soufflé, quiche or fresh salad. You can also try it in soups and stews, casseroles, rice dishes and on its own as a side dish.


4. Powerful Antioxidant Source

Spinach is one of the best antioxidant-rich foods you can eat. It contains at least 13 different substances, called flavonoids, that perform numerous antioxidant functions in the body. Flavonoids can help reduce inflammation, prevent free-radical formation, prevent illness, slow aging, protect DNA, provide immune support and help you heal faster after injury or surgery.


5. Eye Support

Spinach is especially high in a compound called lutein, a carotenoid that is essential for healthy vision. Research has shown that people who regularly consume foods high in lutein have a much lower risk of macular degeneration and other eye problems than people who don't. However, like all carotenoids, lutein is a fat-soluble nutrient. It's recommended to pair your spinach with a healthy fat source like coconut or olive oil for the greatest benefit.


Spinach is an amazing food that everyone can benefit from, but it may be especially helpful for people who are trying to lose weight. However, simply adding this healthy food to a low-calorie diet may not be enough for some people. If you're not happy with the result you're getting on your own, give us a call today and we can help you get on the right path.


It turns out that the old saying, "An apple a day keeps the doctor away" is completely true. Apples are not just delicious; they are one of the healthiest foods you can eat. If you eat several apples every week, you will be a lot healthier. Here are some reasons why you should eat more apples. 


They Reduce Your Risk of Cancer

The thought of getting diagnosed with cancer can definitely be scary. Although apples can't completely prevent you from developing the disease, they can reduce your risk. They contain triterpenoids, which can prevent cancer growths in the liver, breast and colon. 


They Reduce the Risk of Diabetes

Another benefit of eating apples is that they reduce the risk of diabetes. They are filled with soluble fiber, which can control your blood sugar. If you eat an apple a day, you are less likely to get diagnosed with this terrible disease.


They Are Great for Your Teeth

If you want to keep your teeth in good shape, you should eat more apples. They have a crunchy texture, so they can remove plaque from your teeth. Apples also stimulate saliva production, which can reduce the amount of bacteria in your mouth.


They Can Improve Brain Function

Eating apples regularly can also improve your brain function. It contains quercetin, which protects your brain cells against oxidative damage. If you eat several apples every week, your mind will stay sharp longer.


They Are Good for Your Heart

If you eat more apples, you can decrease your risk of heart disease. They contain phenolic compounds, which reduce fat buildup in your arteries. If you include apples in your daily diet, you will be one step closer to having a healthier heart. 


They Can Keep the Cold and Flu Away

Although the cold and flu are common illnesses, they still make you feel terrible. If you eat more apples, you can reduce your chance of catching these viruses. Apples boost your immune system and help you fight off viruses better.


As you can see, there are a lot of benefits of eating apples. If you add them to your diet, you will be a much healthier person.


While the rest of the world rejoices when there are holidays, it can be a troubling time for those who are overweight. As if the self-critical comments weren’t enough, there are the stares. However, just like any other transformation, weight loss in an individual process. Ignore those who can’t see that and continue to make wise options. Even if the changes don’t result in immediate weight loss, making dietary changes can help a body’s overall health in the long-run.


Eat before you leave for a party. If you’re use to portion control, eating before you leave for a party will help you to avoid the foods there. Even if you’re not use to portion control, you are less likely to eat things that are loaded with sodium and fat. Opt for protein that is slower to digest to keep you fuller longer. 


If you don’t have time to eat before you leave for a party, eat at the party. However, divide the plate up into four even sections. Skip any carbohydrates that are present, which includes sandwiches regardless of how loaded they are with protein. Either opt for two sources of vegetables or choose one portion of vegetables and one portion of fruit. Loading up with protein is better than opting for sweets; however, since the plate is otherwise healthy, make one portion strictly for sweets if they can’t be avoided. This will help with the sweet tooth without going overboard. 


Drink water intermittently. Have a cup of water between any drinks or food consumed. This will help to fill up the stomach, ensure adequate water intake and discourage an excess amount of calories by the end of the night. If alcohol is being consumed, adequate water can help to avoid dehydration. 


Opt to chew gum. Snack on vegetables, fruit and protein. After choosing a few select foods, chew gum to keep the mouth occupied and to allow the brain to signal the stomach that it is full. Give the stomach a few hours before eating again if you’re still hungry. 


Don’t plan on staying a long time at the party. Plan to stay for three hours. Avoid excessive drinking as drinks have a high amount of calories and alcohol consumption makes the body want to eat more. The longer you’re at a party, the more you’ll want to eat and drink. Having a safe time to leave avoids both. 


Forgive yourself if you go overboard, and get back on track. Don’t feel discouraged if nothing has worked so far. At Start Yourself Over, we are here to help you with your weight loss needs. 


About eighty percent of the world drinks coffee every day. Are you one of them? Whether we drink coffee in the hopes of losing weight, wanting to be more alert, or just to have something warm and tasty in the morning, half of the world’s coffee supply is used up by American’s. When is the last time you had some coffee?


Why We Turn To Coffee

Although caffeine is known to suppress your appetite, many people drink it in order to gain the necessary energy that they need for the day. Many people drink coffee to help with weight loss and don’t realize that adding a lot of creamer and sugar can actually harm your diet more than help. Coffee is actually the most helpful when there is no sugar or creamer added and when taken in smaller amounts. 


A Little Bit about Caffeine

Caffeine is found in many beverages including coffee, tea, coke, and energy drinks. Caffeine reduces your desires to eat as much as you would normally; causing you to lose more weight than you would normally. As soon as caffeine is taken in by your body, it is absorbed through the bloodstream, the stomach, and the small intestine. It enters your system within fifteen minutes and is completely absorbed within forty-five minutes. Whereas black tea has about one hundred milligrams of caffeine, coffee has close to two-hundred and fifty milligrams of caffeine depending on how much creamer and sugar is used. Imagine how much energy one would have off of two-hundred and fifty milligrams of caffeine in one cup of coffee. Sometimes we even drink more than one cup a day!


How Caffeine Helps people Lose Weight

Caffeine is known to reduce fatigue and give you more energy. This could be helpful and motivate you throughout your diet plan and new exercising methods. Typically if you over-consume caffeine, you can have anxiety, high blood pressure, and nausea. Drinking in small amounts is known to raise your heart rate and relax your air passages. You can use the extra energy that caffeine gives you and incorporate it into a healthy workout or jog.



If you are struggling with weight loss and are having trouble shedding those stubborn pounds, you might also want to try incorporating more healthy foods like whole grain and fruits and vegetables into your diet to help speed up the process. Having healthy weight loss strategies can help out so much in the long run and you can also continue to drink coffee while you are on your weight-loss program. Although drinking coffee can give you more energy to burn weight, nothing feels better than the satisfaction of a great workout.


November is American Diabetes Month, which is a good time to consider both the consequences and causes of this disease. A health condition that is known to precipitate or at least worsen diabetes is obesity. Start Yourself Over is dedicated to helping patients deal with such disorders as diabetes through an array medically-approved weight loss techniques. 

Diabetes results from the inability of the pancreas to produce the natural levels of insulin that are needed to process glucose, the sugary substance found in our bodies. As a result, the glucose begins to build up in the blood. Type 1 diabetes, which normally begins at a younger age, creates a situation serious enough to warrant insulin treatment. 

Type 2 diabetes, which represents the vast majority of cases of the disease, can normally be controlled through diet and a healthy lifestyle. Not properly treated, either type of diabetes can have serious long-term health consequences, including heart disease, kidney failure and stroke.

In addition to the 30 million Americans who currently suffer from diabetes, more than 80 million others at different age levels are considered at risk of developing the disease. Weight control is one of the things that is vitally important in dealing with diabetes because of the way it lowers blood sugar levels. A person may be able to significantly reduce his or her sugar level with a weight reduction of only 5 to 10 percent. In terms of prevention, weight control was found in one study to reduce the risk of developing diabetes by nearly 60 percent. 

Men and women who are at least 50 pounds above their desired weight levels may not achieve success at losing weight through diet, exercise and diet medications. However, these individuals may be good candidates for the weight loss surgical procedures available from Start Yourself Over. As a means of dealing with diabetes alone, weight loss surgery has in fact been proven to significantly improve the condition in more than 80 percent of the patients. A majority of those patients actually experienced a complete remission of the disease. 

Start Yourself Over can help you do what is necessary to combat or prevent diabetes. Contact our office at 214-989-6633 and let us start you on your way to a healthy lifestyle.

With the plethora of enticing treats that are available during the holiday season, it's very difficult not to gain weight. The extra few cookies each day, the drinks and munchies at the office parties, the meals eaten out with friends, all of these add up to extra and unwanted holiday pounds. Not only is your waistline going to increase, but your blood pressure very likely will increase also, particularly if your weight gain is in your abdomen.

Studies funded by the National Institute of Health and the American Heart Association showed that a weight increase of just five pounds could result in elevated blood pressure. Those who tended to gain weight in their abdominal area were especially likely to have elevated blood pressure. Although scientists have yet to ascertain the correlation between increased weight and increased blood pressure, they have proven that the correlation exists. Visceral fat, or the fat stored in the abdominal area, is especially detrimental to healthy blood pressure. Toning the muscle in the abdominal area can help alleviate the problem. 

We can help with diet modifications also. Sometimes it's when you eat as well as what you eat. Our teams of weight loss specialists are familiar with the latest techniques to help you control your weight and thereby lower your blood pressure.

At Start Yourself Over, we have several options to help you reverse your weight gain. Whether it's a few pounds or quite a few pounds, we can help you. Our specialists are among the best in the business and can help you plan the best regimen of diet and exercise to rid yourself of those extra pounds and get healthy.

In order to be the most successful with your health goals, it may be necessary to increase your daily activity. In other words, exercising will most likely be of benefit to you and we can help you plan the exercises that will be of most benefit to you and work with your lifestyle and preferences.

Since prevention is the best defense, we can also provide you with techniques to limit the amount of weight you gain over the holiday season. At Start Yourself Over, our aim is to get you at a healthy weight and help you maintain it. The consultation is free, so contact us at (214) 989-6633 to schedule your consultation and let us help you decide what will help you live a healthy lifestyle.


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