Elina Medical Weight Loss

Meet Dr Ina Takkar!

Dr Takkar is a caring, compassionate and dedicated Doctor who specialises in weight management, she understands the challenges faced by her patients trying to lose weight and to keep it off long term.

Ina is passionate about providing holistic care to each individual patient and tools to empower her patients with healthier lifestyles in their weight loss journey.

Our Elina Team !

Dr Singh is the founder of Elina Medical Weight Loss and has a deep commitment to treating patients with dignity and compassion.

Harpreet grew up in Western Australia and graduated in 1996 from University of Western Australia.

He recognises the challenges that many patients face when confronted with the seemingly endless cycle of weight loss and regain.
He understands that one treatment does not fit all and that an understanding of an individual’s needs and personal circumstances can make the difference in a successful outcome.
He is passionate about science and the scientific method and is committed to making the latest medical research and evidence accessible and relevant to all under his care.

Binging is a natural part of any weight loss program. Regaining weight is a biological imperative and binging is a great way for your homeostatic systems to try to achieve this.

Click on the link to find out how to get on track after falling off- https://www.elinaweightloss.com.au/falling-off-the-wagon/

Lifestyle Habits to Stay Energetic Throughout The Day

Start your day with light exercise and take a break from your phone every once in a while.
Has this been your current lifestyle as you work from home? Long hours glued to your computer screen (since you spend less time commuting now). At the end of a work day, you feel tired and drained.

It can be hard for some of us to draw the line between work and personal time since work is quite literally at home.

Thankfully, there are simple habits we can easily adopt into our lifestyles to feel refreshed and add a boost of energy to our every day.

Read more: https://www.elinaweightloss.com.au/lifestyle-habits-to-stay-energetic-throughout-the-day/

Have a Happy Weekend!

Dinner : One pan Roasted Snapper
2 tsp olive oil
1 garlic clove
1 bunch baby broccoli
350 gm mixed medley tomatoes or perino tomatoes
1 red onion
4 saddletail or Crimson Snapper fillets
1 small lemon
60gms pitted Sicilian olives
Coriander springs

Mthd

1.Pre heat the oven to 200 C
Line a large baking tray with baking paper
Combine the oil and garlic in a small bowl
2.Arrange baby broccoli tomatoes and onions over the lined tray . Drizzle with half the oil mixture. Season and bake for 15 minutes.
3. Arrange lemon slices over the Snapper and add olives to the tray.
Bake for 5minutes till the snapper is cooked through and the vegetables are tender. Top with coriander springs!
Enjoy!

Medically supervised Program by Doctors :
Find out more and book online!
Services available Australia wide!

https://www.elinaweightloss.com.au/

Top 10 low-carb vegetables
Tasty and nutritious! 😋

1. Cauliflower – Try as base for a meal - as cauliflower rice and mash.

2. Cabbage-great as an Asian cabbage stir fry!

3. Avocado- hot zesty Guacamole!🥑

4. Broccoli- soups /salads/Stirfry 🥦

5. Zucchini- try the crispy chips or zoddles in place of pasta or noodles!

6. Spinach -It pairs beautifully with eggs🥚as a side dish / soup / salads and the popular Indian dish palak paneer!

7. Asparagus- nutritious &delicious

8. Kale-salads,stir fry,chips.

9. Green beans – Frenched, diced and tossed in a salad or Asian vege stir fry!

10. Brussels sprouts - Nutty, filling and nutritious, they are especially good roasted with olive oil and garlic, Or steam and serve with soya sauce.

Do you have polycystic ovarian syndrome (PCOS)?

Women with PCOS have an increased risk of impaired glucose tolerance, type 2 diabetes, metabolic syndrome and cardiovascular disease.

The first line of treatment includes:
- weight management
-diet
-exercise

Medications can also be used but are recommend in conjunction with lifestyle change.

Lifestyle changes can significantly improve health outcomes and improve fertility.

At Elina Medical Weight Loss Clinic an AGPAL accredited, experienced GP will assess you and provide a comprehensive weight and lifestyle management plan.

Meet our team of Doctors👩‍⚕️🧑‍⚕️

The Doctors at Elina medical weight loss can help you to lose weight and keep it off in the long term!

10 habits of people who lose weight and keep it OFF.
This article on "The Conversation"

1. Keep to a meal routine: eat at roughly the same times each day. People who succeed at long term weight loss tend to have a regular meal rhythm (avoidance of snacking and nibbling). A consistent diet regimen across the week and year also predicts subsequent long-term weight loss maintenance.

2. Go for healthy fats: choose to eat healthy fats from nuts, avocado and oily fish instead of fast food. Trans-fats are linked to an increased risk of heart disease.

3. Walk off the weight: aim for 10,000 steps a day. Take the stairs and get off one tram stop earlier to ensure you’re getting your heart rate up every day.

4. Pack healthy snacks when you go out: swap crisps and biscuits for fresh fruit.

5. Always look at the labels: check the fat, sugar and salt content on food labels.

6. Caution with your portions: use smaller plates, and drink a glass of water and wait five minutes then check in with your hunger before going back for seconds.

7. Break up sitting time: decreasing sedentary time and increasing activity is linked to substantial health benefits. Time spent sedentary is related to excess weight and obesity, independent of physical activity level.

8. Think about your drinks: choose water and limit fruit juice to one small glass per day.

9. Focus on your food: slow down and eat while sitting at the table, not on the go. Internal cues regulating food intake (hunger/fullness signals) may not be as effective while distracted.

10. Always aim for five serves of vegetables a day, whether fresh, frozen or tinned: fruit and vegetables have high nutritional quality and low energy density. Eating the recommended amount produces health benefits, including reduction in the risk of cancer and coronary heart disease.

Chilli fish stir fry for dinner tonite!

Ingredients 1 tablespoons olive oil 2 garlic cloves, crushed 1 tablespoon fresh ginger, grated 460g blue-eye trevalla or other firm white fish, cut into 3cm pieces 200g snow peas, trimmed, sliced diagonally 1 bunch broccolini, sliced 4 green onions, sliced 1 bunch baby bok choy, chopped 1 tablespoon salt-reduced soy sauce 1 ½ tablespoons chilli sauce ¼ teaspoon chilli flakes 2 tablespoons fresh coriander for garnish

Method Heat oil in a non-stick frying pan over medium-high heat. Cook garlic, ginger and fish, stirring occasionally, until fish is almost cooked through. Transfer to a plate and set aside. Add snow peas, broccolini and green onion to the pan, cook for 2-3 minutes or until tender. Add bok choy, soy sauce,chilli sauce and chilli flakes. Return cooked fish to the pan and cook stirring for 1 minute. Garnish with fresh coriander.

Can use low cal noodles! Changs low cal noddles- a good one to try .

Looking for Healthy Weekly Meal Plans?

Please Check our the link below:
https://www.elinaweightloss.com.au/recipes/

Meet your hormones!

Ghrelin- your hunger hormone.
Leptin - the hormone of satiety works opposed to the hormone ghrelin both these hormones act on receptors of the hypothalamus- the control centre for weight.

The Doctors at Elina medical weight loss can help you to lose weight and keep it off in the long term!

Water – a vital nutrient
How Drinking More Water Can Help You Lose Weight

Does water really help weight loss? The short answer is yes. Drinking water helps boost your metabolism and acts as a a filler and reduces your appetite.

Try the following

1: Drink one glass of water before you start to eat Drinking it before meals can make you feel fuller reducing the amount of food you eat.
2: Replace calorie-filled drinks with water, black or herbal tea.
Reduce the soft drinks and juices and replace them with water.
Add a slice of lemon,lime,cucumber,berries,ginger, mint to make it more interesting

3.Make sure you drink enough water women – 2L (about 8 cups) men – 2.5L (about 10 cups). Avoid sugary and artificially sweetened drinks as they are liquid calories with very little nutritional value.

The Australian Dietary Guidelines recommend that all Australians limit their intake of drinks containing added sugar, including sugar-sweetened soft drinks and cordials, fruit drinks, vitamin-style waters, flavoured mineral waters, energy and sports drinks.

Tips for increasing water intake 1.Add a squeeze of lemon or lime juice to plain water to add variety. 2. Keep a bottle or glass of water handy on your desk or in your bag. 3. Add ice cubes made from fresh fruit to a glass of water.

Oven cooked Tandoori chicken 🍗
INGREDIENTS
800 gms chicken thigh fillets, cut into pieces
1/2 cup low fat Greek yogurt
1tsp olive oil
1 teaspoon Garam Masala
1/4 teaspoon cayenne pepper
1 teaspoon smoked paprika
2 tsp Shan tandoori masala
2 tsp Sharwood’s Tandoori paste (from supermarket )
salt and pepper, to taste
juice of one lime
cilantro and lime wedges for serving (optional)
INSTRUCTIONS
Combine all ingredients together in a large container Stir to coat the chicken evenly. Marinate for at least one hour, and up to overnight, in the refrigerator.
Place the chicken on a baking rack in a foil-lined rimmed baking sheet.
Cook in the oven for ten minutes on each side, and fast grill until chicken is charred and fully cooked.

Serve with extra lime wedges and garnish with coriander!

-3

Yogurt or dessert? High sugar makes it hard to tell

While yogurt is often billed as a nutritious food, high in probiotics and calcium, these creamy treats are also often loaded with sugar, according to a study in the online journal BMJ Open.

The study looked at 900 yogurt products in five major supermarket chains in the United Kingdom. Only 9% qualified as low in sugar, according to government guidelines, which called for a maximum of 5 grams of sugar per 100-gram serving. Organic yogurts, which many people think of as a healthier option, had some of the highest average sugar content (13.1 grams per 100-gram serving) among the various yogurt types, followed by 10.8 grams per serving in yogurts aimed at children and 5 grams among Greek and natural yogurt products. It's worth taking a close look at the label before you toss a container in your shopping cart.

Zucchini, Sujuk and Labneh Omelette

Ingredients
4 eggs
4 medium sized zucchini (400g), coarsely grated 1⁄2 tbsp salt
30ml olive oil
100g sujuk* sausage, diced
2 tbsp labneh plus 2 tbsp extra to serve
2 tbsp chopped flat leaf parsley
1 large handful mixed herbs, leaves picked
35g pine nuts, toasted (avoid for vlcd )
2 tbsp lemon juice

Method
1. Put the grated zucchini in a bowl and sprinkle with the salt. Set aside until the zucchini releases its juices; about 15 minutes. Drain the zucchini, return to the bowl and set aside.
2. Preheat the oven to 180°C.
3. Heat a tablespoon of olive oil in an 18cm oven proof frying pan over medium-high heat. Fry the sujuk until crisp, then transfer to a plate and set aside. Leave the excess oil in the pan to cook the omelette.
4. Add the eggs, labneh, chopped parsley and half the crispy sujuk to the zucchini. Season with freshly ground black pepper and whisk to combine.
5. Reheat the frying pan over medium heat. Pour in the egg mixture and cook for 2 - 3 minutes, then transfer the pan to the oven and cook for 10 minutes, or until the omelette is cooked to your liking.
6. While the omelette is cooking, put the remaining crispy sujuk, mixed herbs, pine nuts and lemon juice in a bowl and toss to combine.
7. Either leave the omelette in the frying pan and top with the labneh, sujuk and herb salad or flip the omelette out onto a plate and then add the toppings. The smoky eggplant dip and pitas can be served on the side.
Notes
*Sujuk is a type of dry, spiced Turkish sausage that is similar to salami.

Source: Australian Egg

Take action today!

We all need to understand the complex roots of obesity, so we can take the action that works for our communities, and our own bodies.

https://www.elinaweightloss.com.au/




https://youtu.be/6RuL8dw-OUk?si=oEoK3vyv4OQPrS9D

World Obesity Day 2024: Let's talk about obesity and... The flagship video for World Obesity Day 2024.Find out more: www.worldobesityday.org

What is comfort eating?

Find out more :
https://www.elinaweightloss.com.au/what-is-comfort-eating/

Elina Medical Weight Loss Weight Loss Doctors-Evidenced Based Personalised Rapid and Safe Weight Loss and Maintenence Program.

How to choose a healthy yogurt?

Many yogurt products contain things that you could do without, like added sweeteners. What should you look for in a healthy yogurt?

Choose unsweetened yogurts

Tip1 Processed yogurt products often contain sweeteners, such as sugar, honey, fruit juice concentrates, and high-fructose corn syrup.

Tip 2 Opt for a high calcium and high protein option. Greek yogurts tend to be higher in protein, as they are strained which removes the liquid whey portion.

Tip 3 look for probiotic cultures. Some yogurts will provide a source of probiotics, which are the gut-friendly bacteria that support good digestive health.

Plain Greek-style yogurt is relatively high in protein because much of its excess water has been removed. This concentrates the yogurt. On the other extreme, nonfat or “light” yogurts have as little as 4 grams of protein per serving because they have higher water content by volume. You end up with fewer calories and less fat, but also less protein per serving.

Greek or Regular Yogurt?

Plain yogurt typically contains around 10–15 grams of carbs per cup (245 grams), but flavored or sweetened yogurts can easily contain more than 30 grams per serving.

Greek yogurt differs from traditional yogurt because it is strained more times, removing some of the whey and lactose. This gives Greek yogurt about twice as much protein as traditional yogurt and around half the carbs.

Develop success from failures.
Nothing in the world can take the place of persistence.
Press on and keep going !

Navigating Hunger and Weight Loss!

Dr Ann is an experienced weight loss physician, she consults from North Melbourne and is available for face to face and tele-consults.

Medically supervised Program by Doctors :
Find out more and book online!
Services available Australia wide!

https://www.elinaweightloss.com.au/

ELINA MEDICAL WEIGHT LOSS Elina Medical Weight Loss Doctors offer Australia wide care including customized weight management plans, diet, recipes and exercise. Our three-step medically supervised weight loss program provides an exceptional weight solution using a combination of comprehensive eating guides and behavioural and...

Medically supervised Program by Doctors :
Find out more and book online!
Services available Australia wide!

https://www.elinaweightloss.com.au/

You wouldn’t eat 16 teaspoons of sugar, so why drink it?

Sugary drinks are addictive. Many would find the idea of eating 16 teaspoons of sugar sickening, but this is exactly how much sugar is consumed from just one 600ml bottle of soft drink.

Need to hydrate? Drink Water!

Let’s Embark on this Journey together!
Weight loss Doctor by your side to help with Diet and Medications.

Call us 03 95812609 or Book online

Let’s celebrate with small goals to achieve bigger wins in 2024!

Happy New Year 2024✨✨

https://www.elinaweightloss.com.au/

Best Wishes from Elina Team🎄🎄✨✨

MEAL PLANS & RECIPES
If you Want Summer Christmas Family Meals Ideas messaged to you pl Type YES in comments!

Low Carb, Low Fat, 7 Day Keto Recipes

We provide tips and tricks to make your food tasty, interesting, enjoyable and able to be shared with the whole family. Losing weight with bland, boring food is not a path to success. We provide detailed meal plans and recipe ideas.

Need More Ideas: https://www.elinaweightloss.com.au/recipes/?fbclid=IwAR0dUoNeza3um8ofwvmREaPXTm7aCf5HhFOKc-2Xrg-PvA5KmTLDYkRKtfI

Medically supervised Program by Doctors :
Find out more and book online!
Services available Australia wide!

https://www.elinaweightloss.com.au/

KUNG PAO CHICKEN ZOODLES -ZUCCHINI NOODLES

Ingredients Serves 4
• 1 medium chicken breast cut into bite size piece
• 1 teaspoon sesame oil
• salt and black pepper to taste

Sauce:
• 1/4 cup low-sodium soy sauce
• 2 Tablespoons Hoisin Sauce
• 2 Tablespoons rice vinegar or balsamic vinegar
• 1 teaspoon sesame oil
• 2 garlic cloves minced
• 1/2 teaspoon grated ginger
• 2 Tablespoons corn starch
• 2 Tablespoons water + more as needed to thin out sauce as needed
• 4 dried red chilies or use 1/2 teaspoon red chili garlic sauce
• 5-6 medium zucchini cut into noodles
Garnish:
• green onions sliced thinly
• sesame seeds

Instructions
1.In a medium bowl, whisk together all the ingredients for the sauce.

2.In a large bowl, season chicken with salt, pepper and drizzle 1 tablespoon of sauce over the chicken. Allow chicken to marinate while you spiralize the zucchini. Use a spiralizer or a vegetable peeler to spiralize zucchini. Pat dry with paper towel.

3.Heat 2 tablespoons of cooking oil in a wok or a large skillet on medium-high heat. Add chicken and cook until brown, about 4-5 minutes. Add in the dried chilies and cook for another minute until fragrant. Pour in the sauce and turn the heat to high, allowing the sauce to bubble and thicken. Add more water, one tablespoon at a time, only as needed to thin out the sauce.

4.Cook the zucchini noodles, add into the pan and use tongs to toss and coat with sauce. Cook for 1-2 minutes until zucchini is just tender but still firm. Be careful not to overcook.

5.Serve immediately and garnish with green onions and sesame seeds.🌶