Yoga For Weight Loss?

While any form of physical activity will help to burn calories and thus support weight loss efforts, some exercises are gentler on the body than others.

Yoga is an effective and enjoyable way to burn calories, increase muscle mass (which in turn burns more calories than fat does, even at rest) and enhance stretching, which is important for keeping joints limber and preventing injury. If yoga classes seem too intimidating you can consider renting or buying a beginners yoga DVD as well. Then, once you feel comfortable, look around for a yoga studio in your area. You are sure to feel the benefits – both physical and mental – that yoga provides.

Alternative Remedies for Hot Flashes

flashHot flashes associated with menopause can be miserable, but in most cases they do go away on their own, usually within six months to a year. Hormone replacement therapy (HRT) is less popular now, so these two alternative remedies may be worth a try.

  1. Black cohosh. Black cohosh has been used in Europe for more than 40 years. In several studies is has been proven to to effectively relieve moderate hot flashes, mood swings and insomnia. For relief of menopausal symptoms, especially hot flashes, begin taking 20 mg twice a day for six weeks, then try increasing the dose to 40 mg twice per day if hot flashes do not decrease in severity or intensity. Although early evidence was mixed, black cohosh does not appear to have direct estrogenic effects and women with a history of breast cancer can safely use it.
  2. Whole soy foods. As you may know, soy foods contain plant estrogens, and Japanese women whose diets contain soy experience fewer hot flashes. Although the role of soy continues to be investigated (other elements of the Japanese diet and lifestyle may play a part), adding some soy to your diet may help. I suggest two helpings daily of whole soy foods such as tofu or edamame.

Healthy Fish Tacos

fish-tacosHere is a fresh approach to fish tacos . . . serve in a romaine lettuce leaf!

  • 1 pound white flaky fish (mahi mahi is a good one)
  • 2 tablespoons cup olive oil
  • 1 lime, juiced
  • 1 tablespoons ancho chili powder
  • 1 green chilis, coarsely chopped
  • 1/4 cup chopped fresh cilantro leaves
  • 8 large romaine lettuce leaves


  • Shredded cabbage (green)
  • Homemade salsa
  • Greek yogurt
  • Thinly sliced red onion
  • Thinly sliced green onion
  • Chopped cilantro leaves
  • Chopped tomatoes

Marinate fish in mixture of oil, lime juice, ancho, green chilis and cilantro for 15 minutes. Remove fish from marinade and grill 3-4 minutes on each side. (I actually grill mine until there are crispy edges and the fish is dry.)

Divide the fish between the lettuce leaves (or flour tortillas for the rest of the family, if desired) and garnish.

What is your favorite way to serve fish? Share your recipes with us on Facebook.


Creamy Asparagus Soup

2# fresh asparagus*, woody ends removed, chopped (tips reserved for garnish)
1 onion, chopped
2 stalks celery, chopped
1 garlic clove, minced
sea salt
black pepper
5 c. low sodium organic chicken broth
Cook chopped asparagus, onion and celery with minced garlic, sea salt and black pepper. Add 5 cups chicken broth. Simmer for 20 minutes. Puree in blender.** Return to pan and add 1/2 cup almond milk and 1 tsp lemon juice. Serves 4.

*I actually used roasted asparagus. So, I just cooked the onion and celery for about 5 minutes and added the already roasted asparagus and chicken broth and simmered for another 5 minutes before putting it into the blender.


**I found this recipe for Asparagus Soup and it included the innocent-enough looking statement, “Puree soup in batches in a blender.” They conveniently failed to mention that the steam from the hot soup can build up pressure fast in a covered blender pitcher.

I poured some of the soup into my Kitchenaid heavy duty blender, which has an awesomely snug fit. It was the perfect storm scenario. I had my hand on the lid when I turned the blender on. What a shock when the lid exploded off and green slime erupted all over the kitchen cabinets, counter and me – essence of asparagus permeated the kitchen!

It was worth it, though. The soup was great! I even put it in the comfort foods category.

PB2 Chocolate Cupcake

PB2-cupcakeSometimes you just want a little bit of chocolate heaven. Well, this recipe is appropriate because it is so light – like an angel food cake!

PB2 Chocolate Cupcake

2 Tbsp PB2 chocolate
1 Tbsp almond milk
1/4 tsp baking powder
1 egg white
1/2 tsp Truvia

Mix the PB2 and milk together (it needs to be a little thinner than a paste). Mix in the baking powder then the egg white.

Pour into small ramekin or sauce dish. Microwave for 30-50 seconds depending on power of microwave.

Could be served with raspberries.

Sauteed Asparagus with Lemon

I am on an asparagus kick! This recipe has the added kick of lemon zest (or lemon juice) and pepper. It would be the perfect complement to grilled fish – so easy.

In large skillet sprayed with olive oil PAM, stir fry 1 pound of chopped asparagus, woody ends removed and discarded. Add 1 tsp finely grated lemon zest, 1/4 tsp sea salt and 1/4 tsp black pepper. Cook for 1-2 minutes.

* I am sure you know the trick to removing the woody ends, right? Just gently bend the stalk and it will snap-off at the correct spot!

Asian Diet vs American Diet

Check out the following interesting facts comparing the Asian (Chinese) diet to the American diet.

  • FAT – Chinese eat half the fat of Americans
  • PROTEIN – Chinese eat about one third less protein than Americans
  • CARBOHYDRATES – Americans eat 30% less carbohydrates than people in China do
  • FIBER – Americans eat 70% less fiber , on average, than people in China
  • HEART DISEASE – WOMEN – American women have five times the risk of dying from heart disease than Chinese woman do
  • HEART DISEASE – MEN – Middle-aged men in America are 1700% more likely to die from heart disease than men of the same age in China

Now look at these additional facts regarding the differences in our cultural diets.

  • Approximately 90% of the protein consumed in China is plant based.
  • The nation with the lowest rate of breast cancer in the world is China.
  • The lowest rate of breast cancer in China were found where the least animal protein and the most fruit, vegetables and grains were consumed.
  • The average Chinese diet includes mammal meats just one or twice per month, poultry (including eggs) 2-3 times per week and fish whenever available.
  • American women consumer twice the calcium as Chinese women, but have much higher rates of bone loss. Very little dairy is consumed in China.
  • As Chinese adopt the western (American) diet, heart disease, obesity and diabetes are rising in cities

The Arize Clinic weight loss dietary recommendations are in line with an Asian diet, with emphasis on consuming vegetables, fruits and lean proteins. Call our clinic today to talk to a dietician or nurse about starting your weight loss journey. Our programs has helped thousands lose weight quickly and safely.(See our weight loss success stories.)




Alarming Prediction for 2020

cylinderIn 1985 less than 24% of the total population was overweight or obese and type II diabetes was considered an adult-only disease! Scientists predict that by the year 2020, the obesity epidemic will be far more dire situation than it is today.

  • 83% of men and 72% of women will be overweight or obese by 2020 – that’s an average increase of 10%!
    11% for men and 9% for women, over today’s percentages
  • 77% of men and 53% of women will diabetic or pre-diabetic by 2020 – that’s a an average increase of 12%!
    14% for men and 10% for women, over today’s percentages

Here is  the health benefit of a weight loss of only 20lbs:

  • Reduce LDL levels by 15 percent.
  • Reduce triglyceride levels by 30 percent.
  • Increase HDL by eight percent.
  • Reduce total cholesterol levels by 10 percent.

Contact Arize Clinic for help with reaching your weight loss goals safely and effectively. Call 256-533-4700 for an appointment.


Weight Health Interesting Facts #2

Happy Friday everyone! We hope everything is going your way and you’re excited for the weekend!

Through this post we’d like to let you know that starting Monday will be a special blogging event where a young woman going through our program will post about the process and her experiences.

Until then we’d like to have another round of weight health interesting facts! If you missed last week’s check it out here.


Impact: 20lbs of Weight Loss

  • Reduce LDL levels by 15 percent.
  • Reduce triglyceride levels by 30 percent.
  • Increase HDL by eight percent.
  • Reduce total cholesterol levels by 10 percent.

On average, an obese person pays $1,450 more in annual health care costs than normal weight individuals.

Ever minute an American is killed by heart disease. Cancer kills 1500 people daily – combined they kill over 1M Americans each year.

And then weight health thought of the day: “Don’t buy food where you buy your gasoline. In the U.S., 20% of food is eaten in the car.”

Weight Health Interesting Facts #1

When you’re trying to become healthy it’s important to keep informed.  Knowledge is power, right?

So we’ve compiled a few interesting facts about weight health to keep you in the know!


  • Average America carries an extra 23lbs.
  • One in five American four-year-olds is now considered to be obese.
  • On average, an obese person pays $1,450 more in annual health care costs than normal weight individuals.
  • One out three Americans will develop diabetes – a degenerative disease that will shortening their lifespan by six years.
  • In 2011 800,000 American died from heart disease. 20% of those deaths were genetically predisposed. 80% (640,000 American deaths) could have been prevented just in 2011 through proper nutrition and diet.

These facts aren’t meant to scare you. They are meant to make you think. We are all about healthy living and we want you to seriously consider a healthy lifestyle so you can live a much healthier and satisfying life!

More facts to come later!