Highland's Weight Management & Lifestyle Center

Here are some good tips to keep your energy levels up, especially this time of year

Our Medical Director, Dr. Tom Campbell sat down with Mark Gruba this morning to discuss the most recent research on intermittent fasting. Check out the interview here:

We've had the pleasure of having Dr. Autumn Gallegos, a member of the URMC Faculty Group, present on mindful eating at our maintenance classes over the past month. Thank you to Dr. Gallegos for sharing her expertise with our patients and shedding light on being present to practice mindful eating. Here's an article from mindful.org that describes 6 ways to practice mindful eating:

"A study published February 2015 in Annals of Internal Medicine found that simply aiming to eat 30 grams of fiber each day can help you lose weight as effectively as a more complicated diet."

Healthier fare is having a moment and we are here for it!

A delicious, easy and seasonal soup recipe for this time of year:

"There seems to be a broad pattern where diets that are healthier for people also cause fewer environmental problems," said study author David Tilman, chair of ecology at the University of Minnesota.

It's officially soup season. Here's an easy and seasonal Potato Leek Soup:

We're happy to share the paper that was recently published showing results from the first clinical whole-food, plant-based group program lead by Drs. Erin and Thomas Campbell. Evaluation of an Eight-Week Whole-Food Plant-Based Lifestyle Modification Program #mdpinutrients

Happy Fall! Overnight oats are a great way to prep ahead of time and are very versatile. This recipe makes 1 serving at 298 calories. If you are following a plant based diet you can subsitute a plant based yogurt for the greek dairy based yogurt. 1/2 cup old fashioned oats 1/4 cup plain Greek yogurt 1/2 cup unsweetened almond milk 2 tablespoons canned pumpkin puree... 1 tsp. cinnamon pinch of salt 1 cup of fruit Combine oats, yogurt, almond milk, pumpkin puree, cinnamon and salt. Cover and refrigerate for at least 4 hours In the morning , add a dash of almond milk and top with your favorite fruit.

It’s easy to overindulge during summer holiday celebrations. Focusing on mindful eating habits can help you avoid overeating at your Fourth of July party. Here are some tips to follow this coming holiday (and every day): 1. Serve out your portions, don’t stand at the food table and graze. 2. Use a smaller plate, this will help with portion control. 3. Fill your plate with healthy options first. 4. Chew your food and savor the flavor.... 5. Check in with yourself and assess your fullness. 6. Remember you’re there for more than just the food. Enjoy spending time with your family and friends! See more

Are you correctly estimating your serving sizes? Most people have portion distortion. Measuring cups and spoons are great options for correctly portioning your food at home, but when eating out at restaurants these tools are just not practical. Here are some suggestions to help you correctly estimate your portion sizes: 1 cup the size of a baseball (serving size for raw fruits and vegetables) cup the size of a tennis ball (serving size for pasta, rice, and other grai...ns) 3 oz the size of a deck of cards (serving size for protein foods) 1 tablespoon the size of a thumb (serving size for nut spreads) 1 teaspoon the size of a postage stamp See more

Spring has finally shown up in Rochester. Get outside and get some sunshine and take a walk. Did you know that just 90 days of walking boosts blood flow to your brain by 15%