Healthy Plate Template for weight loss!

Quick answer: Healthyplatetemplate affects roughly 1 in 4 adults in our practice. Effective treatment starts with a targeted diagnosis, conservative-first treatment, and escalation only when needed. We treat this regularly at our Howell and Bloomfield Hills practices. Call (810) 206-1402.

Healthy Plate Template

by Christina Sandor

For more on the The idea behind the healthy plate template visit  http://www.celebnutrition.com/ for more articles by Christina! It seems like such a simple concept however most people do not eat like this every day. I have much success with clients making this simple healthy change to their eating habits and some have seen weight loss of 20lbs in a month! Fad diets don’t work and make leave you nutritionally deficient.

• Easy to follow! 3 meals per day
• Meals 4-6hrs apart. Timing of meals is very important for your metabolism.
• Meets all of your nutrition needs for healthy living!
• Avoid all sugar containing fluids – ie. Pop, juice, energy drinks, etc.
• Drink Water and the recommended amount of Milk servings/day ~2-3 8oz glasses of milk.
• Tea and Coffee are OK in moderation if additional calories are not added – ie. sugar, creme. Try a fruity decaffeinated tea – apple cinnamon, berry, etc.
• Avoid eating snack/junk foods and deserts after or between meals. This is where the extra weight gain comes from.
• At Breakfast, include a Carbohydrate (Grains and Starches, Fruit, Milk) and Protein, it may be hard for most people to have vegetables every day for breakfast.
• Ways to include vegetables at breakfast, fresh sliced cucumber and tomato on bread or side, include vegetables in egg omelets (onions, tomatoes, green, yellow, red peppers, etc.).
• Complimentary with the Cardiac and Diabetes Diet Guidelines.

 

The Healthy Plate Template

    Sample Meals for the Healthy Plate Template: Breakfast: Tea or coffee Steal cut oats oatmeal – high in fiber (¾ cup cooked) ½ banana, 1 cup berries or 15 raisins or dried cranberries 1 whole grain toast slice 1 egg omelet with tomatoes, peppers and onions 1% or skim milk (1 cup)   Lunch: Rice (1 cup) = ¼ plate starch Boiled beans (½ cup) Lean beef steak (3-4 oz) = ¼ plate protein Stewed zucchini and carrots Green salad – lettuce, tomato wedges and cucumber slices – dressing: lime juice and olive oil (1 tsp, 5 mL) 1 orange Water Tea – decaffeinated   Dinner: 1 large potato or 1cup mashed potatoes = ¼ plate starch Chicken 3-4oz = ¼ plate protein Green beans (cooked non-starchy vegetable) Spinach leaf salad with low-fat salad dressing (1 tsp, 5 mL) Pineapple (2 slices) or 1 cup melon Low-fat yogurt (¾ cup) Water Decaffeinated Tea   Afternoon or Evening Snack: 15 grapes or 1 cup berries Low fat yogurt (3/4 cup) or skim or 1% milk (1cup)  

Conservative Foot Treatment Options in Michigan: From Orthotics to EPAT

Michigan patients with foot and ankle conditions benefit from access to the full range of conservative treatment options at Balance Foot & Ankle. Custom orthotics fabricated from a 3D scan of the patient’s foot provide structural correction for flatfoot, high arch, and biomechanical overload conditions that OTC insoles cannot adequately address. EPAT (extracorporeal pulse activation therapy) provides a non-surgical treatment option for plantar fasciitis, Achilles tendinopathy, and other tendon conditions that resist initial conservative care — clinical evidence shows 70-80% cure rates for chronic plantar fasciitis. Ultrasound-guided injection therapy allows precise corticosteroid, PRP, or local anesthetic delivery to specific anatomical targets including the plantar fascia insertion, retrocalcaneal bursa, Morton’s neuroma interspace, and ankle joint. Physical therapy coordination with specific home exercise prescription addresses strength and flexibility deficits that perpetuate foot and ankle conditions. Michigan patients who want conservative treatment options before considering surgery can call Balance Foot & Ankle at (810) 206-1402 for an evaluation at our Howell or Bloomfield Hills office.

Expert Podiatric Care for Michigan Patients: Balance Foot & Ankle

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Related Treatment Guides

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Sports Foot & Ankle Injury Treatment
• Bunion Treatment

Michigan patients with any foot or ankle condition — whether a first-time acute problem or a chronic issue that has not responded to self-care — can access expert podiatric evaluation and treatment at Balance Foot & Ankle. Our fellowship-trained podiatric surgeons provide thorough diagnostic evaluation using weight-bearing digital X-rays and musculoskeletal ultrasound, followed by targeted conservative or surgical treatment appropriate to the specific diagnosis. We treat the full spectrum of podiatric conditions: plantar fasciitis, Achilles tendinopathy and rupture, Haglund’s deformity, bunions, hammertoes, neuromas, peripheral neuropathy, diabetic foot complications, toenail fungus, ankle instability, stress fractures, and more. Balance Foot & Ankle accepts Blue Cross Blue Shield of Michigan, Aetna, UnitedHealthcare, Cigna, Medicare, and most Medicare Advantage plans. Same-week new patient appointments are available at our Howell (4330 E Grand River, serving Livingston County) and Bloomfield Hills (43494 Woodward Ave #208, serving Oakland County) offices. Call (810) 206-1402 to schedule.

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your foot and ankle conditions, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.

Frequently Asked Questions

When should I see a podiatrist?

If symptoms persist past 2 weeks, affect your normal activity, or are accompanied by red-flag symptoms (warmth, redness, swelling, inability to bear weight).

What does treatment cost?

Most diagnostic visits and conservative treatments are covered by Medicare and major insurers. Out-of-pocket costs vary by your specific plan.

How quickly can I get an appointment?

Most non-urgent cases see us within 5 business days. Urgent cases (sudden pain, possible fracture) typically same or next business day.