Don’t Diet, Do Make a Lifestyle Change

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Dieting has been proven to be the worst thing for your health. While taking control of your eating is vital to your weight loss journey, there is a better way than choosing a fad diet. A complete lifestyle change is what will be most beneficial to the lasting success of your journey. Allow the Aspen Clinic of Louisiana to give you some tips on how to make a lifestyle change, and ditch the diet. 

Diet vs Lifestyle Change 

A diet is a temporary change. You change your eating habits temporarily until you meet your weight loss goal, and then you return to your old ways. This takes quite the toll on the body and will have you right back where you started in no time. 

A lifestyle change consists of adopting healthy habits that promote long-term weight loss and control. This means making small changes in your everyday life, rather than making drastic changes all at once. Some examples of ways to kickstart your lifestyle change could be:

  • Gradually cutting back on junk food
  • Organize / plan workouts as a part of your everyday routine
  • Meal prepping
  • Drinking more water
  • Trying to incorporate more nutrient dense foods and cutting back on junk food
  • Organize / plan physical activity as a part of your day
  • Meal prepping
  • Drinking more water
  • Meditate or find ways to manage stress
  • Reduce TV or screen time to prioritize sleep

Eventually, if you stick to it, it will become a routine, and each step you take toward bettering your health will become a permanent change. 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

Weight Loss Tips: Get More Sleep

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Sleeping is more important to your weight loss journey than you may even realize, in fact, it’s just as important as exercise and eating right! The Aspen Clinic of Louisiana is here to explain all of the amazing benefits that come with getting a good night’s sleep! 

How Does Sleep Affect Weight Loss?

Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night, and according to WebMD, too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours. Translation: You’re more apt to hang on to fat. 

Research tells the story. A study in the American Journal of Clinical Nutrition Found that when people were starved of sleep, late-night snacking increased, and they were more likely to choose high-carb snacks. In another study done at the University of Chicago, sleep-deprived participants chose snacks with twice as much fat as those who slept at least 8 hours. 

When you stick to a consistent, quality sleep schedule, not only will your body perform better, but so will your mind! Your mind and your body will thank you for fueling them both with a good night of sleep, and will even reward you with some weight loss! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

7 Healthy Habits for Weight Loss

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Losing weight is no easy task. It can take a toll on both your mind and body. It is important to adopt as many healthy habits as you can while on your weight loss journey. Here are 7 healthy habits for weight loss from the Aspen Clinic of Louisiana to help keep your mind and body happy and healthy! 

Positive Attitude

Positive thoughts are vital when it comes to losing weight, as they increase our motivation and energy levels, which will ultimately act as a catalyst for achieving our weight loss goals! 

Don’t Skip Breakfast

It’s a tale as old as time- breakfast is the most important meal of the day! Starting the day off with a nutritious breakfast will help keep you on track to make healthy choices for the rest of the day. People who eat breakfast tend to be more mindful of their diets, and have more energy! 

Drink Water When You Wake Up

Water fires up your metabolism, keeps you hydrated, helps your body flush out toxins, gives your brain fuel, and may even help curb some hunger cravings! 

Make Lunch Your Biggest Meal

Not only will a big lunch suppress some hunger, but it can also help decrease an afternoon slump! Don’t break your healthy stride just because you get a couple of cravings before dinner. Keep yourself on track with a substantial lunch. 

Don’t Eat Too Close To Bedtime

Eating before bed can cause the body’s metabolism to slow. The body slows down its functions at night to prepare for sleep, but consuming foods, especially those high in carbs, can make it harder to digest and result in weight gain.

Move Everyday

It is no secret that exercise and weight loss go hand-in-hand. Moving around every day, even if only for 15 minutes, will be incredibly beneficial to your weight loss journey!

Prioritize Sleep

Sleep is like nutrition for the brain. Most people need between 7 and 9 hours each night, and according to WebMD, too little sleep triggers a cortisol spike. This stress hormone signals your body to conserve energy to fuel your waking hours. Translation: You’re more apt to hang on to fat. Your mind and your body will thank you for fueling them both with a good night of sleep, and will even reward you with some weight loss! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

3 Ways To Drink More Water

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According to Healthline, drinking water increases the number of calories you burn, which is known as resting energy expenditure. It may sound simple, but there are people out there who find it hard to constantly be drinking water! The Aspen Clinic of Louisiana is here to offer 3 tips to help with drinking more water! 

Drink A Glass Of Water Before Every Meal

Drink one glass of water 30 minutes before a meal to help digestion. Remember not to drink too soon before or after a meal as the water will dilute the digestive juices. Drink water an hour after the meal to allow the body to absorb the nutrients.

Invest in a Water Bottle

Not only will you be more inclined to reach for your water bottle more often because it just feels more predictive to have one, you will also be able to track your progress! Water bottles these days can come with time stamps on them, reminding you to make it to the next line before the time runs out. Have fun with it. Make it a game or a race between you and a friend!

The Aspen Clinic has a water bottle for sale if you are looking for a new one! 

Infuse Your Water

Adding lemon, mint, or other fruits like strawberries to your water can make the drinking process more enjoyable! If you are drinking something that tastes good, you’ll be more inclined to go in for another sip! Drinking water doesn’t have to be boring or mundane. Put your own spin on it and find what works for you! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

Weight Loss Tips: Eat Real Food

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One of the biggest misconceptions when it comes to losing weight is that eating is the enemy, and that couldn’t be further from the truth. A healthy diet not only helps you manage your weight, but also builds and strengthens your body. Focus on adding fruits, vegetables, healthy fats, and lean proteins. Here are some of our favorite recipes and tips featuring real foods to eat while on your weight loss journey from the Aspen Clinic of Louisiana. 

Where to Get Started: Real Food Tips & Recipes

First it is important to determine which real foods are beneficial to weight loss, rather than detrimental. Did you know that not all fruits are recommended for weight loss? Check out our list of fruits that we have deemed as “The Best Fruits For Weight Loss.”

Snacking with real food is not impossible! Indulge in a bit of prepping and try out our Avocado Pudding when you need to satisfy a sweet tooth. 

Looking for some real food meal ideas? We have you covered. Throw some Egg Whhite Muffins in the oven to enjoy for breakfast, or try out our Avocado Cauliflower “Toast” recipe that puts a healthy spin on a classic!

Fire up the grill and whip up some Grilled Salmon with Avocado Salsa for dinner.  Blackened Fish Tacos are always a crowd pleaser and are super easy to make on a busy week-day night. 

Eating while losing weight doesn’t have to be torture. Let yourself enjoy the journey with foods that make both your mind and body happy! We have a ton of recipes to choose from. 

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!

What Weight Loss Pills Actually Work?

It is so difficult to decipher which weight loss pills actually work. The Aspen Clinic has helped many people lose weight by focusing on long-term positive lifestyle changes. Because there are many nutritional and health factors that accompany lifestyle changes and healthy weight loss for women and men, we find it best to have a qualified physician review our client’s personal information and analyze their nutritional needs.

Oftentimes, medication is used to help assist lifestyle changes to aid in weight loss. Of course, this medication needs to be monitored closely.

An important thing to remember is that there is no magic pill for weight loss. The medication is to aid in the weight loss process, NOT to do all the work for you. The purpose of the medication is to suppress appetite, which aids in weight loss while you adjust to a new lifestyle of eating. If you take the medication and don’t adjust your lifestyle and eating habits, then you will not see the results on the scale. The most important thing for weight loss will always be to focus on cleaning up your unhealthy lifestyle habits. 

This medication, like all medicine, is tightly controlled. We strongly recommend that you consult with your primary care physician regarding our weight loss clinic program and any health conditions and/or medications that you may be currently taking.

Here is a list of the most common and effective weight loss medications: 

  • Adipex – P 37.5mg
  • Phentermine 30mg
  • Didrex 50mg
  • Generic Didrex 50mg
  • Tenuate 75mg
  • Tenuate 25mg
  • Bontril 105mg
  • Generic Bontril 105mg
  • Phendimetrazine 35mg
  • Lomaira 8 mg
  • Contrave
  • Belviq
  • Qysmia

Be sure to consult a physician before taking any medications! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

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How to Stay Healthy While Working From Home

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Since the Coronavirus Pandemic has forced most of the country to work from home, it seems eating and snacking throughout the day is at an all-time high. Don’t blame yourself, it’s an unconscious habit, and most people who are not lucky enough to have a home office work from their kitchen tables where there is easy access to food. Here are some tips from the Aspen Clinic of Louisiana to help you stay on top of your health while working from home! 

5 Ways to Stay Fit

Get Up Once An Hour: Try to set reminders to get up and move your body at least once an hour if possible. Even if you just talk a walk to the bathroom, it’s great to keep your body moving! 

Stock The Kitchen With Healthy Snacks and Meals: IF you’re going to be in the kitchen, remove all sources of temptation and keep fruits, vegetables, and low calorie foods on hand if you get hungry throughout the day!

Constantly Drink Water: Keep water with you at your workspace at all times. Many studies support the theory that drinking water is beneficial for weight loss. Also, hydration is key for many factors that play a role in weight loss, including digestion and muscle function.

Active Team Meetings: Suggest active meetings to your team. It’s a great way to bond and create some team comradery, and will get everyone’s blood pumping! Follow along to a workout video, or get creative and have fun with it! 

Create a Soothing Environment: According to Entrepreneur, staying home means you have free rein over your surroundings, so make your work area soothing and keep your stress level under control. If you love scented candles, place them around your desk. If a beautiful view helps you stay calm, set up your desk in front of a window or within eyesight of artwork you enjoy.

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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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Making Healthy Choices During Mardi Gras

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Mardi Gras tends to be the time of year that all New Year’s resolutions to make healthy choices get thrown out the window. After all, “Mardi Gras” quite literally translates to “Fat Tuesday” and is meant to be celebrated by feasting upon fatty foods before the lenten seasons begins.

Because this celebration is literally built around enjoying foods that aren’t very nutritious for the body, how can one make healthy choices at such a time? Have no fear, the Aspen Clinic is here to lend a hand with some tips to stay healthy during Mardi Gras!

According to West Jefferson Medical Center, here are some of the best ways to keep yourself on track during Mardi Gras:

  1. Pack your own snacks. You never know when you might get a craving for something along the parade route while at a friends house celebrating. Carrying snacks that you know are healthy will help you stay on track and curb some of the cravings for the less-than-healthy treats you’ll undoubtedly be surrounded with. 
  2. Drink a ton of water. Whether you are indulging in alcoholic or non-alcoholic sweetened beverages or not, alternating between water will help to keep you hydrated and minimize your intake of these high caloric beverages. If you do choose to give into the sweets, drinking water will help flush it out of your body quicker! 
  3. Savor each bite and be more mindful. It takes approximately 20 minutes for your brain to send the signal that it is full. It is easy for us to want to overindulge, so be mindful of your portion and take time to enjoy the flavor of that king cake, daiquiri, or sweet.
  4. Get Moving. Plan to walk or bike to the parade route or place of celebration! This way you can get some exercise in as well as avoid the stress of trying to drive around the blocked streets. 
  5. Lose the guilt. Mardi Gras is such a joyous time that it should be celebrated, not dreaded. If you do end up eating or drinking more than planned, the most important thing is that you try to get back into your healthy eating habits as soon as possible.

When it comes down to it, Mardi Gras should be enjoyed and celebrated. Don’t punish yourself for taking a slice of the King Cake. Make as many healthy choices as possible, and your body will thank you for feeding it regardless! 

Join The Aspen Clinic – We Have 9 Locations in Louisiana

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!

COVID-19 Re-Opening: Safety and Prevention Plan

We are so excited to announce our re-opening for May 1st, 2020. Our plan is to continue to follow government regulations and best practice for keeping our staff and our patient safe and healthy.

Please read the following information regarding our Safety and Prevention Plan:

Patient Guidelines

  • DO NOT ENTER THE CLINIC – please wait outside the door or in your vehicle and call the office to notify of your arrival and an Aspen Clinic staff member will meet you outside for a brief screening.
  • Patients will be screened PRIOR to entering the clinic:
    • Screening will include:
      • Temperature taken to ensure absence of fever
      • Verbal consent of COVID-19 Questionnaire:
        • Have you or any member of your household had COVID-19?
        • To your knowledge, have you been exposed to anyone with COVID-19?
        • Are you experiencing any symptoms such as coughing, sore throat, or any respiratory impairment?
    • *** If fever detected or yes is answered to any of these questions, patient will not be allowed entry.
  • Patients must wear masks in clinic at all times. If patient arrives without a mask, they will not be allowed entry.
  • Patients will be administered hand sanitizer upon entry and exit of the clinic.
  • No guests will be allowed to accompany patients into the clinic.
  • Patients will be encouraged to wear sandals or shoes that are easy to slip on or off to speed up weigh in process. Please limit items brought into clinic to only a small bag, or just keys and form of payment.
  • Only 10 patients will be allowed in the clinic at a time so you may be required to wait outside or in your vehicle, we will try to make your visit as quick as possible.
  • Use of Aspen Clinic bathrooms will be discouraged except for emergencies only. Please alert staff if restroom access is needed and afterwards for sanitation.
  • You will be asked to keep a 6 ft distance from other patients and the doctor when possible.
  • If you would like contactless check out or to expedite your appointment, staff can take payment over the phone during confirm call or prior to appointment.
  • If patient paperwork needs to be updated, patient will be asked to print out paperwork forms from the website and bring completed forms to appointment. 

**** Please respect these policies to protect the health and safety of yourself, other patients, and the Aspen Clinic staff. Any non-compliance with these policies can result in prohibited access to the clinics or a request for you to leave.  ****

We will continue taking extra precautions to provide the safest environment possible for our patients and staff. For any questions about your appointment, please call the clinics directly.

Quarantine Weight Loss Guide

Regardless of the corona virus, it’s still spring time and we know you still want to reach your weight loss goals. Don’t let the quaratine stop you!

Here are some ways to stay on track towards your goals and stay healthy during the quarantine:

  • Stock up on Healthy Groceries & Don’t Buy Snacks
    • When you go to the store to stock for social distancing, focus on buying foods that will last and benefit your health like frozen meats and frozen vegetables, or freeze the fresh.
    • You can also buy fresh and meal prep a bunch of dishes and freeze them to re-heat later.
    • Avoid buying snacks to prevent boredom eating and keep the house free of unhealthy foods.
  • Stick to your calorie plan & food journal
    • With downtime, it will be easier to dedicate some time to meal prepping and recording your food intake.
    • Try using the MyFitnessPal or Lose It apps.
  • Stay active!
    • Avoid staying on the couch for long hours and try to move every hour! If possible, go for a long walk, ride a bike, or try simple at home exercises or work out videos.
  • Drink water – only!
    • A great goal to help you reach your water intake every day is to try to drink 8 oz every hour. This will not only keep you hydrated, but also help promote overall health and boost your immune system while this virus is in effect.
  • Take your supplements!
    • Set a reminder on your phone to help you remember to take them every day. With more sedentary time, the supplements can aid you in weight loss and prevent added weight gain.
    • Use the Metaboost to replicate the metabolic effects of exercise while the gym is closed and boost your mood and energy! Our online store will remain open to help you keep your products on hand.
  • Boost your immune function
    • Use immune boosting foods daily like leafy greens, orange fruits and vegetables, garlic, and tumeric to protect you and your family.
    • Our top virus prevention products: Pre-Probiotic& Anti-Inflammatory. You can also protect your immune system with doses of up to 5000 mg Vitamin C per day (as recommended by Dr. Charles Mary).

We hope these help you during this time – please keep your health and wellness as a priority, as the Aspen Clinic always will. You may also reach out to us via email with any questions or concerns.