River City Wellness & Weight Loss -formerly The Wellborn Clinic

🌟 **Top 10 Tips for Staying Within a Calorie Deficit!** 🌟

Looking to reach your weight loss goals? Here are ten effective tips to help you stay on track with your calorie deficit:

1. **Track Your Intake**: Use a food diary or app to monitor your daily calorie intake. Awareness is key! 📱

2. **Plan Your Meals**: Prepare meals in advance to avoid impulsive eating. Having healthy options ready makes it easier to stick to your goals! 🍽️

3. **Focus on Whole Foods**: Prioritize whole, nutrient-dense foods like fruits, veggies, lean proteins, and whole grains. These are lower in calories and packed with nutrients! 🥦🍎

4. **Control Portions**: Be mindful of portion sizes. Using smaller plates can help prevent overeating! 🍽️

5. **Stay Hydrated**: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger! 💧

6. **Limit Processed Foods**: Cut back on high-calorie processed foods, sugary snacks, and beverages. They add up quickly without much nutrition! 🚫

7. **Incorporate Fiber**: Include high-fiber foods in your diet to help you feel full longer and reduce the chances of overeating. 🌾

8. **Mindful Eating**: Slow down and savor your meals. This helps you recognize when you're full and can prevent overeating! 🧘‍♀️

9. **Stay Active**: Regular physical activity is a must! Exercise burns calories and helps maintain muscle mass while losing weight. 🏃‍♂️💪

10. **Set Realistic Goals**: Aim for gradual weight loss with achievable calorie goals. Sustainable habits are the way to go! 🎯

By following these tips, you can effectively manage your calorie intake and work towards your weight loss goals while enjoying a balanced and healthy lifestyle! 💚

🌟 **Unlock the Power of Fiber for Weight Loss!** 🌟

Did you know that adding more fiber to your diet can be a game-changer in your weight loss journey? Here’s how fiber works its magic:

1. **Feel Full, Stay Full**: Fiber-rich foods keep you satisfied longer, helping to curb those pesky hunger pangs. 🍽️

2. **Eat More, Weigh Less**: High-fiber foods like fruits, veggies, and whole grains are low in calories but high in volume, allowing you to enjoy bigger portions without the calorie overload! 🥗

3. **Boost Your Digestion**: Fiber supports a healthy digestive system, promoting regularity and helping your metabolism work efficiently. 💪

4. **Stabilize Your Blood Sugar**: Fiber slows down sugar absorption, keeping your energy levels steady and cravings at bay. ⚡

5. **Nourish Your Body**: Fiber-rich foods are packed with essential nutrients that support overall health while you shed those extra pounds. 🌈

Incorporate more fiber into your meals and watch your weight loss journey thrive! 💚

What is life teaching me today? ❤️

move forward and make progress 🙌

❤️

True 💯

Interesting story regarding GLP-1 drugs and inflammation. They begin by cautioning you to seek weight loss through a qualified provider who sees you in person and takes care of you through the process. We agree, GLP-1 drugs are a wonderful tool but still a serious medication that needs to be safely administered and patients well monitored.

In watching our own clients on their weight loss journeys, we absolutely see a correlation between lowered BMI points and lowered blood pressures. It's fairly common for our patients to lose twenty pounds and see a significant drop in their blood pressure readings in clinic. It's a wonderful bonus to pounds and inches lost.

People have different reasons for losing weight, some cosmetic and others health related. It's wonderful to hear news that the improvements in health can be felt systematic for some of the population using GLP-1 medications. The below news story involves autoimmune patients, but we have seen stories in relationship to other debilitating diseases and fertility issues.

We love seeing our patients feeling better when they come in and making progress on goals, it's the best part of this job! As always, let me know if you need an appointment or have a question. You can call our office, 501-747-1099 or send us a message on Facebook or through our website.

https://www.msn.com/en-us/health/other/ozempic-and-other-glp-1-drugs-could-reduce-arthritis-symptoms-in-some-experts-claim/ar-BB1pPH7r?ocid=socialshare&pc=ASTS&cvid=457686440b0d40c9865672ba6e6613f5&ei=12

Ozempic and other GLP-1 drugs could reduce arthritis symptoms in some, experts claim Some people with rheumatoid arthritis who use GLP-1 drugs — such as Wegovy and Ozempic — have reported an improvement in the severity and frequency of their arthritic symptoms. Two doctors weigh in.

❤️

+ [ Herman Melville ]

🌴🍹 **Tropical Smoothie for Under 550 Calories!** 🍹🌴

Hey everyone! 🙌 I know many of us struggle with giving up our favorite treats during our weight loss journey, but guess what? You don’t have to say goodbye to all your favorite drive-through bites! 🚗💨

Instead, make healthier choices while you're in line. It’s totally okay to order from the kids' menu! These options are often portioned just right for our goals. Just be sure to check the protein and calorie content to guide your selections. Ask for no or low calorie sweeteners instead of full sugar options for drinks.

If you have the following order below for brunch and stick to a lower calorie, high protein dinner, you won’t even venture offtrack with your calorie intake for the day. 🍛

We can get into the differences between healthy eating and eating for a calorie deficit in another post. There are certainly better options to prepare yourself, but this swap can make you feel like a big splurge without actually going overboard. It also provides one more option for people who don’t have easy access to meal prep but don’t want to eat fries. 🍟

Here’s my go-to Tropical Smoothie order along with the nutritional breakdown:

🥤 **Kids Jetty Jr Smoothie (Made with Splenda)**
- 12 oz
- 80 Calories
- 12g Sugar
- 2g Fiber

🌯 **Kids Cheese and Turkey Wrap**
- 360 Calories
- 3g Sugar
- 0g Fiber
- 23g Protein

🍏 **Apple**
- 90 Calories
- 19g Sugar
- 4g Fiber
- 0g Protein

**Totals:**
- 530 Calories
- 34g Sugars
- 6g Fiber
- 23g Protein

Let’s enjoy our journey and make smarter choices together! 🌟💪 What's your favorite healthy drive-through option? Share below! ⬇️✨

How do you know if it's time for a fill or unfill of your Lapband?

1) Acid Reflux - You should not be experiencing regurgitation nor frequent reflux. Please let us know if you are having regular bouts of indigestion/acid reflux. Small adjustments now could prevent the need for big adjustments later.

2) Sugar Cravings - You could be actually too tight or possibly not tight enough. A properly titrated band and diet will leave you feeling satisfied and able to control cravings. A band that is too tight will signal you to eat more sugar as it thinks it's not getting enough fuel. If you're experiencing more cravings, call our office line and speak to the nurse. She can help determine a plan of action.

3) Food Cravings - Following the advice of our clinic means you should be getting an adequate amount of protein and vegetables daily. Protein and fiber should help you sustain at around 1000 -1200 calories a day comfortably with a properly adjusted band. If you find yourself struggling to control food cravings, it may be time for a fill. Depending on your craving, it may also mean you're too tight as we crave crunchy foods with an overly tight band. Many crunchy foods are high in calories and may be working against your efforts to lose weight and keeping a too tight band can be harmful to your esophagus.

4) Unable to Eat Solid Foods/Foods Get Stuck - You should be able to eat a piece of chicken or steak about the size of a deck of cards or 4-5 ounces by cutting into little bites and chewing well. If you are having trouble eating small portions of solid type foods without discomfort, you may need an adjustment. You will gain more weight eating soft foods. Many soft foods contain extra ingredients that can pack on calories. You will struggle to lose weight with an overly tight band because of this.

Let us know if you need to be seen. We gladly accept all Lap-band patients regardless of where you had surgery. We want you to receive the care you need to make your experience with your band successful and safe.

Make sure to check out our website for fill instructions prior to a visit. https://www.rivercitywellnessweightloss.com/lap-band-care

Let us know if we can help. 501.747.1099 is our office line, speak directly to our bariatric nurse who specializes in Lap-band care.

Lap Band CareConquer Weight Loss Goals| River City Wellness River City Wellness & Weight LossYour Weight Loss Journey Begins Here At River City Wellness & Weight Loss, our goal is simple: to help you achieve your weight loss goals and improve your overall health and wellness. With our experienced Lap band team, including a bariatric RN, you can be confident that you're getting the best possible care. Let us help you with fills...

🌟 **Quick & Kid-Friendly Back-to-School Dinner: Cheesy Chicken Quesadillas!** 🌟

Hey parents! Looking for a protein-packed dinner that's ready in just 30 minutes that keeps you on your goals? Try these delicious Cheesy Chicken Quesadillas! 🥙👩‍🍳

**Ingredients:**
- 2 cups cooked chicken, shredded
- 1 cup shredded cheese (cheddar or mozzarella)
- 4 whole wheat tortillas or carb smart
- 1 cup bell peppers, sliced
- 1 cup corn (frozen works great!)
- Salsa for dipping (optional)

**Instructions:**
1. Heat a skillet over medium heat. I use a little cooking spray to ensure it doesn’t stick.
2. In a bowl, mix shredded chicken, cheese, bell peppers, and corn. Can use rotisserie chicken from the grocery store to make it faster.
3. Place a tortilla in the skillet, add the chicken mixture on one half, and fold it over.
4. Cook for about 3-4 minutes on each side, until golden and the cheese is melted.
5. Slice into wedges and serve with salsa!

**Nutrition per Serving (2 quesadillas):**
- **Protein:** 35g
- **Carbohydrates:** 40g
- **Fat:** 15g
- **Fiber:** 6g

This meal is not only quick and easy but also a hit with the kids! Perfect for a busy school night. Enjoy! 🎉✨

Introducing River City Wellness and Weight Loss, your premiere weight loss clinic in West Little Rock!

🍟🗣️ Food Noise Driving You to Extra Pounds? ⚖️😕

🔵 Medical Weight Loss- At River City Wellness, we're here to support you in achieving your health and weight loss goals. Our dedicated team offers personalized medical weight loss programs, complete with dietary counseling and ongoing support. Whether you're looking to shed a few pounds or make a significant lifestyle change, we're with you every step of the way.

🔵 Lap Band Care - We understand that everyone's weight loss journey is unique, which is why we also provide specialized care for those with Lap bands. Our experienced Lap band care team ensures that you can stay healthy and continue working towards your weight loss goals.

🔵 Vitamin Boosts and More - In addition, we offer a range of supplementary services to enhance your overall well-being. From vitamin boosts to hormone and vitamin testing and therapy, we have everything you need to optimize your health and vitality.

Visit us at 11324 Arcade Dr., Suite 19, Little Rock, AR 72212, or give us a call at 501-747-1099 to schedule a consultation.

🛜 You can also find more information about our services at RiverCityWellnessWeightLoss.com.

Take control of your health today with River City Wellness and Weight Loss. Let's embark on your journey towards a healthier, happier you! 💪✨

Happy 4th, everyone! 🎆

Stay safe and healthy out there. Don’t forget to hydrate in this heat. Water is king. Try some Liquid IV or add a little sea salt to your water to increase electrolytes. It increases absorption.

It’s a great day for protein sources fresh off the grill, perfect for weight loss patients. Have a few bites of your favorites today. You can reduce carbs and calories eating less potato salad and more chicken or beef and grilled veggies.

Watermelon has a low sugar count for a very sweet fruit. Enjoy it.

Try to avoid high fat foods today if you’re taking the weight loss injections. It can cause increased nausea and lower GI symptoms. Listen to your body. It definitely gets trickier when everything looks so yummy. Pace yourself and listen for the full signals.

Someone in our nation is spending the last day with their fingers, let it not be you or yours. 😉

We are closed today and tomorrow for office visits, but happy to take your calls. If you have a lap band emergency, please call our office line and leave a message or call back until we answer. 501-747-1099 is our office line.

Have a wonderful holiday weekend. ❤️

Introducing River City Wellness Weight Loss! 🌱💪

Are you struggling to shed those extra pounds? Look no further! Our medical weight loss clinic in Little Rock, Arkansas is here to help you on your journey to a healthier lifestyle.

🥦📋 We offer personalized dietary counseling in addition to the latest solutions to develop a plan that fits seamlessly into your lifestyle and budget. Our expert team will work with you to create an individualized program that delivers sustainable results.

💰 At River City Wellness Weight Loss, we believe that access to the latest weight loss solutions should be affordable. That's why we provide cost-effective options that are tailored to your specific needs. Say goodbye to generic approaches and hello to a personalized weight loss journey!

🤝🏥 Have you undergone a gastric sleeve surgery that hasn't produced the expected results? Don't worry, we've got your back! Have a Lap Band. Our experienced team can calibrate your lap band and help you get back on track towards achieving your weight loss goals.

💥⚡️ Need an energy boost? We've got you covered! Our vitamin boosts are designed to leave you feeling energized and lifted throughout the week. Say goodbye to fatigue and hello to a revitalized you!

⏰📞 We operate by appointment only to ensure that you receive the attention and care you deserve. Give us a call at 501-747-1099 or send us a message to schedule your personalized weight loss consultation. We're here to help you take that first step towards a healthier, happier you!

💻🌐 For more information, visit our website at RiverCityWellnessWeightLoss.com. Explore our services, success stories, and get ready to embark on a transformational weight loss journey with River City Wellness Weight Loss!

🌟 Achieve Your Weight Loss Goals at River City Wellness & Weight Loss! 🌟

Are you ready to transform your life and achieve your weight loss goals? Look no further than River City Wellness & Weight Loss! Our experienced team is here to support you every step of the way on your journey to a healthier, happier you.

✅ Access to affordable GLP-1 Injections and Pills: Our clinic offers access to cutting-edge GLP-1 injections and pills that can help suppress your appetite and boost your metabolism, making it easier to shed those extra pounds.

✅ Multiple Weight Loss Solutions: We understand that every individual is unique, which is why we offer a variety of weight loss solutions tailored to your specific needs. Our experts will work with you to find the perfect plan that fits your lifestyle and goals.

✅ Lap Band Care Available In-Office: If you're considering lap band surgery or have already had the procedure, we provide comprehensive post surgery and pre surgery care right here in our office. Our team will ensure you receive the support and guidance you need throughout your journey.

✅ Vitamin Boosts and Wellness Services: In addition to our weight loss solutions, we offer vitamin boosts and wellness services to enhance your overall health and well-being. From energy-boosting injections to personalized wellness plans, we've got you covered.

Visit us today at 11324 Arcade Dr, temporarily in STE 11, Little Rock, AR 72212, or give us a call at 501-747-1099. You can also learn more about our services and book an appointment at RiverCityWellnessWeightLoss.com.

Take the first step towards a healthier future with River City Wellness & Weight Loss. Start your journey today! 💪💙

River City Wellness & Weight Loss | Little Rock's Premier Weight Loss & Wellness ClinicYour Weight Loss Journey Begins Here

🌟🍗🥗 Delicious and Healthy Memorial Day Barbecue Recipe! 🌟🍗🥗

Looking for a tasty and nutritious meal to enjoy this Memorial Day? Look no further! Try this Grilled Chicken Skewers, Vegetables, and Quinoa Salad recipe that is approximately 400 calories per serving. It's perfect for your Memorial Day barbecue, and your health-conscious friends will love it too! Makes about 4 servings. Here are the details:

🍗 Main Dish: Grilled Chicken Skewers 🍗
- Serving Size: 1 skewer
- Protein: 25g
- Fiber: 2g
- Carbohydrates: 8g

Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 2 tablespoons brown/spicy mustard
- 1 tablespoon lemon juice
- Salt and pepper to taste
- Metal or wooden skewers, soak in water if wooden

Get ready to fire up the grill and follow these simple steps:

1️⃣ Preheat the grill to medium-high heat.
2️⃣ Cut boneless, skinless chicken breasts into bite-sized pieces.
3️⃣ In a bowl, mix together olive oil, brown/spicy mustard, lemon juice, salt, and pepper.
4️⃣ Thread the chicken pieces onto metal or soaked wooden skewers.
5️⃣ Brush the chicken skewers with the marinade mixture.
6️⃣ Grill the skewers for about 10-12 minutes, turning occasionally, until the chicken is cooked through and slightly charred.
7️⃣ Serve the grilled chicken skewers with your choice of vegetables.

🥗 Side Dish 1: Grilled Vegetables 🥗
- Serving Size: 1 cup
- Protein: 3g
- Fiber: 5g
- Carbohydrates: 10g

Ingredients:
- Assorted vegetables (such as bell peppers, zucchini, eggplant, and mushrooms)
- 2 tablespoons olive oil
- Salt and pepper to taste

Add some vibrant colors to your plate with these grilled vegetables:

1️⃣ Cut assorted vegetables (bell peppers, zucchini, eggplant, mushrooms) into similar-sized pieces.
2️⃣ In a bowl, toss the vegetables with olive oil, salt, and pepper.
3️⃣ Preheat the grill to medium heat. Use a grill basket or griddle top for convenience.
4️⃣ Grill the vegetables for about 10-12 minutes, turning occasionally, until they are tender and slightly charred.
5️⃣ Serve the grilled vegetables alongside the chicken skewers.

🥗 Side Dish 2: Quinoa Salad 🥗
- Serving Size: 1 cup
- Protein: 6g
- Fiber: 3g
- Carbohydrates: 30g

Ingredients:
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, finely chopped
- 2 tablespoons fresh parsley, chopped
- Juice of 1 lemon
- 2 tablespoons olive oil
- Salt and pepper to taste

Complete your meal with this refreshing and nutritious quinoa salad:

1️⃣ In a large bowl, combine cooked quinoa, cherry tomatoes, diced cucumber, finely chopped red onion, and fresh parsley.
2️⃣ In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to make the dressing.
3️⃣ Pour the dressing over the quinoa mixture and toss to combine.
4️⃣ Adjust seasoning as needed.
5️⃣ Serve the quinoa salad chilled alongside the grilled chicken skewers and vegetables.

🎉🇺🇸 Enjoy your Memorial Day barbecue with this delicious and healthy meal! Share this recipe with your friends in our River City Weight Loss Support Group on Facebook and let's celebrate the holiday together while staying fit and nourished. Happy Memorial Day! 🇺🇸🎉

Sometimes our toughest battles in life are the ones we fight through silently, just know that you are not alone. Not every day is good, but there is good in every day. You got this - Just keep going! 💜⭐

Mast cell activation syndrome (MCAS) is a condition where the allergic system goes haywire. This occurs in many patients with EDS or POTS. Individuals with MCAS are prone to unpredictable rashes, hives, or skin sensitivities. They can also experience significant problems from foods, leading to stomach discomfort, diarrhea, or constipation.⁣
⁣
MCAS can be hard to diagnose. There are blood and urine tests, but these are frequently normal. Through the use of antihistamines, mast cell stabilizers, and other medications, the symptoms of MCAS can often be brought under control. ⁣ ⁣

Dr. Saperstein and his team are experienced in diagnosing and treating MCAS. When necessary they work with local Allergists specialized in MCAS.

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Heads up if you buy ground beef at Walmart. A recall was issued today due to E. coli. Check out the included article to learn more.

16,000 pounds of ground beef sold at Walmart recalled over possible E. coli contamination Over 16,000 pounds of raw ground beef sold at Walmart stores nationwide have been recalled due to possible contamination with E. coli bacteria, the USDA says.

🔥🥗💪 Finding Balance: Exercise, Calorie Deficit, and Indulging in Treats! 💪🥗🔥

Are you wondering how much exercise it takes to burn off those delicious treats? Let's explore the concept of calorie deficit and the average calorie burn per day through metabolism, along with an example of how long it might take to burn off an average scoop of ice cream.

1️⃣ Calorie Deficit and Exercise: To maintain a healthy weight, it's important to strike a balance between the calories consumed and the calories burned. Creating a calorie deficit through exercise and/or diet helps in weight loss. Remember, a pound of fat is roughly equal to 3,500 calories. So, to lose a pound, you need to create a deficit of 3,500 calories.

2️⃣ Metabolism and Calorie Burn: On average, our metabolism burns calories throughout the day, even when we're at rest. The exact number varies based on factors like age, gender, weight, and activity level. For example, an average adult might burn around 1,500-2,000 calories per day through metabolism alone. However, it's important to note that individual metabolism can differ.

3️⃣ Indulging in Ice Cream: Let's consider an average scoop of ice cream, which contains approximately 150-200 calories. If your goal is to burn off those calories through exercise, here are some examples:

- Running: It might take around 15-20 minutes of running at a moderate pace to burn off those calories.
- Cycling: Pedaling for approximately 25-30 minutes can help you burn off the calories from that scoop of ice cream.
- HIIT: A high-intensity interval training session of about 20-25 minutes can help you torch those calories.
- Swimming: Laps in the pool for around 30-35 minutes can help you offset the calorie intake.
- Jumping Rope: Skipping rope for roughly 20-25 minutes can help you burn off those ice cream calories.

Remember, these are estimated times and may vary depending on factors like your weight, intensity level, and individual metabolism.

Finding a balance between indulgence and maintaining a calorie deficit is key to a sustainable and healthy lifestyle. It's important to listen to your body, make mindful choices, and enjoy treats in moderation.

Let's strive for a balanced lifestyle that includes exercise, calorie deficit when needed, and occasional indulgences. Stay motivated, stay active, and make every choice count! 💪🥗🍦

If you need help reaching goals, we are always happy to help. Call 501-747-1099 or send us a message for an appointment.

Join us online RiverCityWellnessWeightLoss.com.