Nutrition

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Summer is finally here! It’s time for trips to the gulf, days at the pool, and picnics in the park. Here are a few healthy snack suggestions that are delicious and nutritious for everyone in your house, and easy to bring on the go this summer!

Berries & Unsalted Nuts

Berries are some of the healthiest foods you can eat. They’re low in calories and high in fiber, vitamin C, and antioxidants. Many berries have been associated with being beneficial for heart health. These include lowering blood pressure and cholesterol while reducing oxidative stress! Unsalted nuts are counted as superfoods that contain antioxidant levels that help keep your body healthy. Nuts are rich in fiber, protein, healthy fats, vitamins, and minerals that also help lose weight and burn belly fat. Berries and unsalted nuts make the perfect pair!

Chomp Jerky Sticks

A great addition to any lunchbox is a Chomp Jerky stick! Chomp Jerky sticks have no added sugar, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, or shellfish. These jerky sticks are completely clean and will keep the whole family satisfied and on track with their healthy lifestyle.

Apple Slices with Almond Butter

Apples are high in monounsaturated fats that are good for your heart, with lots of protein, vitamin E, and magnesium. Try pairing a dollop of almond butter with the high fiber and sweetness of an apple after your run — it’s a sweet and savory treat and a nutritionally powerful way to refuel.

Raw Veggies & Tessemae Ranch

An old classic. Veggies and ranch are always a crowd pleaser, but we recommend switching your ranch for Tessemae Ranch! Raw veggies are rich in fiber and complex carbs, and Tessemae Ranch is organic, non-GMO, vegetarian, made with cage-free eggs, sugar-free, dairy-free, gluten-free, and keto friendly! 

Thunderbird Bar

Shockingly good flavor without added sugar or anything fake. Thunderbird bars are superfoods packed with micronutrients. Perform your best with the nutrition that fuels you the right way! Nutrition by nature, packed with flavor and packaged for your on-the-go lifestyle.

Siete Chips with Wholly Guacamole

Siete uses avocado oil to make their chips, which is a healthier alternative to highly refined oils like canola and soybean oil. Wholly Guacamole is a source of healthy omega-3 fatty acids, it is high in fiber, and it contains folate, Vitamin K, and potassium!

For more recommendations for healthy snacks, or for some extra guidance at the grocery store, check out the Aspen Clinic’s Grocery Guides.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

There is no denying that burgers are the food of the summer, but this American classic is anything but healthy. But, you don’t have to deprive yourself of burgers completely! Here are a few ways to make a burger healthier, and in some ways, even tastier! 

Skip The Bun

Instead of a bun, switch out those carbs for a lettuce wrap or another veggie alternative! Lettuce-wrapped burgers are a healthy, low-carb, and gluten-free answer to all your indulgent burger cravings. Load it up or keep it simple, either way, they’re a fun fresh twist on an old-fashioned hamburger! 

Turkey Over Beef

Ground beef and turkey are both nutritious meats that provide protein, fat, and a variety of vitamins and minerals. Turkey is generally lower in saturated fat than beef. As such, it may be a better choice for heart health. Fat-free turkey is also the lowest calorie option if you’re interested in weight loss!

Swap Out Fries

Fries are a burger’s best friend, but they are no friend to anyone trying to focus on their health. Sweet potato fries are slightly higher in calories and carbs but also more nutrient-dense than French fries. The greatest nutrient difference is that French fries have no vitamin A, while sweet potato fries are high in this nutrient. Vitamin A is important for your vision and immune system. Skip the carbs altogether if possible and pair your burger with a side salad! 

It would also be a good idea to skip traditional condiments and cheese. Check out our grocery guides to see which products are Aspen Clinic approved! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Looking for more nutritional support? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

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It’s true! Not all carbs are bad carbs. Many carbs are important because they get turned into fuel for your body. Carbohydrates are naturally found in plant-based foods, and these are typically good carbs. This type of carb is also called a complex carb, which promotes a healthy digestive system and metabolism. Keep reading to learn more about complex carbs, and which ones we recommend!

Complex Carbs

According to WebMD, Simple carbs are the bad kind. These are carbohydrates that have many of their necessary nutrients removed. Simple carbs are digested quickly, causing spikes in blood sugar and making you feel hungry sooner. The short-lived fullness leads to overeating, weight gain, and conditions like diabetes and high blood pressure. 

Complex carbs are the good kind. They are often packed with nutritional layers like bran and fiber that make you digest them slower. Not digesting as fast also leads to a slow but steady release of glucose, preventing spikes in blood sugar.

Fueling these organs strengthens them and prevents conditions such as diabetes and heart disease. Additionally, extra carbs are stored in your muscles and liver, so if you don’t get enough carbs later, your body still has stored up energy to use. 

A diet without enough carbs can lead to:

• Headaches
• Fatigue
• Weakness
• Lack of focus and difficulty concentrating
• Nausea
• Constipation
• Vitamin and mineral deficiencies 

Choosing Healthy Carbs

It can be difficult to quit bad carbs. Rather than cutting away pieces of your diet, find replacements for them. With a little bit of work, you can replace bad carbs with good carbs. Here are a few that we recommend: 

• Zucchini Noodles
• Sweet Potatoes
• Carrots
• Spaghetti Squash
• Cauliflower Rice
• Brussel Sprouts
• Fruit
• Nuts
• Nut & Seed-Based Bread

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment 

Looking for more nutritional support? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Schedule Appointment 

Don’t say no to eating out just because you want to stick to your weight loss goal! Eating at a restaurant can be stressful when trying to reach your weight loss goals, but it doesn’t have to be. The Aspen Clinic of Louisiana is here to offer you some tips for staying on track while eating out at a restaurant.

Make A Plan

Look ahead at the menu online to find the healthiest choice available. Plan for any adjustments that need to be made to the menu item. For example, ordering veggies as your side instead of fried, or getting the entree grilled instead of fried. This will take away the stress of not knowing if the restaurant has healthy options on its menu!

Stick To Meat & Vegetables

Instead of ordering carbohydrate-dense menu items, aim for an entree that is based on protein and vegetables. Even if it is not a menu item, most restaurants can serve chicken breast, steak, hamburger patty, or fish options with a side of vegetables. You can also order a sandwich or burger and remove the bread! 

Beware of Toppings, Dressings, & Sauces

Oftentimes, the salad section of the menu can be the most deceiving! If you are going to order a salad, be sure to ask for the dressing on the side and ask for it without cheese and dried fruit toppings. Sauces can even be added to meat and vegetable entrees, so be sure to ask for no sauce or get it on the side! 

Avoid Filling Up On Appetizers

It is easy to fill up on appetizers before your meal comes. Before you know it, you have added an extra 500 calories to your dinner. If you are hungry, it would be better to have an “appetizer” or a late afternoon snack at home before getting to the restaurant. 

Liquids Count! 

Don’t forget about liquid calories! Liquid calories are easily forgotten about but are important to keep track of. Water and unsweet tea are the only options you should choose at a restaurant when trying to lose weight. 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment 

Looking for more weight loss tips? Join us at the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!

Schedule Appointment 

If you are looking to do some cooking, there are so many ways to do so without adding extra calories! Here are some tips on how to make healthy substitutions in your recipes without anyone even noticing from the Aspen Clinic of Louisiana! 

Healthy Substitutions for Recipes

The first way to reduce calories in recipes is to replace butter with applesauce, mashed banana, or pumpkin puree. Replacing butter with any of these recommended substitutions will not only reduce calories and fat, it will add flavor, moisture, nutrients, and fiber. 

Our next tip is to replace mayonnaise in your recipes with sour cream or plain greek yogurt! Both substitutions will cut the calories that are packed in mayo but keep the recipe creamy.

In terms of using sugar in recipes, we recommend using vanilla or almond extract to flavor sweets! Because extracts have fewer calories and carbohydrates than sugar, it can be used to reduce your sugar intake. Using extracts as a sugar substitute also can reduce high blood glucose levels and help you lead a more heart-healthy lifestyle.

Grocery Store Recommendations from The Aspen Clinic

Wondering what to pick up for calorie-cutting substitutes the next time you’re at the grocery store? The Aspen Clinic has developed Grocery Guides to help you out! We have come up with incredibly detailed guides, including pictures, to take with you to Walmart, Target, Rouses, and Whole Foods to help determine which products are Aspen Clinic approved! We went down every aisle and sorted through every product including condiments, frozen foods, dressings, desserts, and even alcohol! Our Grocery Guides are available at all 8 of our locations across East Texas and Louisiana, but here is a preview of some of our favorite items from each store. 

Join The Aspen Clinic for Grocery Guides

Schedule Appointment 

If you’d like a more in-depth look into what we recommend as substitutes, join the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

Schedule Appointment

Is weight loss not a specific goal of yours, but you still want to improve your overall health and well-being? Are you taking prescriptions that aren’t addressing your problems? Join the Aspen Clinic for nutritional support for general health and wellness!

Even if you are not overweight and are just looking to become more conscious of your health, the Aspen Clinic can help! The Aspen Clinic nutritional program can be modified to treat different health disorders, weight maintenance, muscle building, or weight gain for eating disorders.

How Does Nutritional Support Work?

First, we introduce the Aspen Clinic nutritional program, where we will educate and motivate you on the importance of a healthy lifestyle and the role food plays in overall health and longevity.

Second, we will meet with you one-on-one to personalize a plan to meet your personal goals and health issues.

Third, we provide the best products on the market to aid you to address your goals and health issues for better health and nutrition.

You will then be able to come in weekly for food journal assessment, nutritional counseling, and weigh-ins. We even offer grocery guides if you aren’t sure of what to pick up at the grocery store! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

The Aspen Clinic program is based on lifestyle changes, not temporary dieting, so even if you are not worried about weight loss , we would still love to offer you support! In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started. 

Schedule Appointment

Schedule Appointment 

Finding it hard to not give in to temptation this pumpkin season? Fear not! The Aspen Clinic is here to offer some healthy alternatives to getting your pumpkin fix to help keep you on track. Here are our favorite healthy pumpkin treats. 

Simple Mills Almond Flour Pumpkin & Muffin Bread

Authentic pumpkin flavor that’s out of this world, from real pumpkins! We highly recommend this muffin/bread mix this fall! 

• Made with almond flour and coconut flour for nutrient value
• Naturally sweetened with coconut sugar 
• Can be made into muffins or a loaf
• Certified Gluten-Free, Grain Free, Soy Free, Corn Free, Dairy Free, Gums/Emulsifiers Free
• Plant Based
• Non-GMO Project Verified
• Paleo-Friendly

Nutpods Unsweetened Pumpkin Spice Creamer 

Pumpkin Spice Lattes are one of the most special parts of the fall season, and you don’t have to miss out! Nutpods unsweetened Pumpkin Spice is a zero sugar per serving answer to the familiar flavors of fall. This year your favorite flavor doesn’t have to be basic. This creamer could also be used as a part of a recipe if you are baking! Get creative and enjoy the flavor of fall. 

Birch Benders Pumpkin Spice Paleo Pancake & Waffle Mix

How great is it when something is good and good for you? You love pancakes. You love paleo. You love pumpkin spice. So we’ve combined the three in a delicious new recipe that even the most discerning modern caveperson will adore! Simply scoop the desired amount of mix into a bowl, add water, mix, and make! That’s right, JUST ADD WATER – no eggs or milk necessary! Don’t want to use it all at once? Our resealable pouch keeps the mix fresh for next time. Easier, high quality, tastier – these pancakes have it all!

Join The Aspen Clinic for Grocery Guides

Schedule Appointment 

If you’d like a more in-depth look into what we recommend, pumpkin and otherwise, found in your favorite grocery stores, join the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

Schedule Appointment 

Wondering what to pick up the next time you’re at the grocery store? The Aspen Clinic has developed Grocery Guides to help you out! We have come up with incredibly detailed guides, including pictures, to take with you to Walmart, Target, Rouses, and Whole Foods to help determine which products are Aspen Clinic approved! We went down every aisle and sorted through every product including condiments, frozen foods, dressings, desserts, and even alcohol! Our Grocery Guides are available at all 8 of our locations across East Texas and Louisiana, but here is a preview of some of our favorite items from each store. 

Walmart Favorites

A few of our favorite delicious and nutritious options from Walmart include: 

• Primal Kitchen Barbeque Sauce 
• Good Kitchen Frozen Meals (meat and vegetables)
• Mateo’s Salsa
• Siete Chips
• That’s It! Bars (try the apple and ginger!)

Target Favorites

A couple of our favorite finds from Target include: 

• Slap Ya Mama Seasoning
• Safe Catch Tuna
• Applegate Breakfast Sausage (frozen)
• Mike’s Hot Honey
• CAULIPOWER Sweet PotaTOASTS (frozen)

Rouses Favorites

Here are some of our favorite choices from Rouses: 

• Primal Kitchen Spicy Mustard
• FitVine Wine 
• Lesser Evil Popcorn
• Amylu Chicken Bacon
• Cado Ice Cream

Whole Foods Favorites

A few of our favorite options from Whole Foods include:

• Laird Liquid Coffee Creamer
• Birch Benders Banana Paleo Pancake Mix
• Base Culture Raisin Bread (frozen)
• Tessemae Habanero Ranch
• Palmini Pasta and Rice 
• Primal Kitchen Spicy Ketchup

Join The Aspen Clinic for Grocery Guides

Schedule Appointment 

If you’d like a more in-depth look into what we recommend from your favorite grocery guides, join the Aspen Clinic! The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 
Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started!

Schedule Appointment 

A healthy lifestyle is not a change you have to make alone. Why not involve the whole family? Here are a few healthy snack suggestions that are delicious and nutritious for everyone in your house! 

That’s It Bars

On the run? Grab a That’s It fruit bar! That’s It is dedicated to simple and easy ingredients made from real plant foods, and in some cases, organic dark chocolate. That’s It uses natural, non-GMO fruit to make eating healthy snacks easy and stress-free. That’s It fruit bars have 6 or fewer ingredients. No washing, cutting or peeling required. Delicious, safe, and easy!

Veggies & Primal Kitchen Ranch

An old classic. Veggies and ranch are always a crowd-pleaser, but we recommend switching your ranch for Primal Kitchen Ranch! Primal Kitchen Ranch is better than ever: Primal Kitchen added cage-free organic egg yolks to their best-selling recipe for a thicker, creamier Ranch. Dunk, dip, and dress your veggies with a Ranch made with avocado oil and without dairy, sugar, canola, soy, or artificial ingredients for a spiffed-up classic ranch dressing you and your family will love on everything from summer salads to a dipping sauce for veggies! 

Chomp Jerky Sticks

A great addition to any lunchbox is a Chomp Jerky stick! Chomp Jerky sticks have no added sugar, wheat, dairy, eggs, peanuts, tree nuts, soy, fish, or shellfish. These jerky sticks are completely clean and will keep the whole family satisfied and on track with their healthy lifestyle. 

Apple and Almond Butter

Another beloved snack with a twist! Switch out the peanut butter you would usually pair with apple slices, and try out almond butter! Almond butter provides more vitamins, minerals, and fiber than peanut butter. And it is just as delicious! 

Lesser Evil Popcorn

Popcorn is a great source of fiber, and there isn’t a better popcorn than Lesser Evil. With only 3 ingredients, Lesser Evil popcorn is a clean, reliable, and delicious snack for any time of the day! 

Soley Gummies & Raw Nuts

Soley Gummies have created a real fruit bite with the fewest possible ingredients to replace sugar-filled, highly processed snacks. It needed to retain the nutritional benefits of whole fresh fruit, but without added sugar, additives, preservatives, or chemicals. Add in some raw nuts to the mix, and you’ve got the perfect snack! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

Schedule Appointment 

The Aspen Clinic program is based on lifestyle changes, not temporary dieting. In summary, our program is designed to increase your metabolism and help you develop a new set of eating and activity habits. We will individualize your program according to your daily caloric needs to ensure that you are losing fat and avoiding the loss of lean muscle mass. 

Visit any of our Aspen Clinic locations across Louisiana, Baton Rouge, Covington, Hammond, Harvey, Houma, Lafayette, Metairie, Prairieville, and Slidell, or schedule an appointment today to get started! 
You can also visit our online store, we carry all the weight loss essentials including water bottles, vitamins / supplements, protein powders, and more!