Healthy Holiday Tips

Healthy Tips
Healthy Holidays Tips

“It’s the most wonderful time of the year” Thanksgiving, Christmas, and New Year holiday celebrations are right around the corner. The holidays are a wonderful time of year that we look forward to spending with family and friends. While getting together with people we love brings joy, gathering around the dinner table may not. Holiday weight gain is the source of much anxiety as the thought of overeating and giving in to food temptations approach. Keep these 3 tips in mind:

Control Freak (in a good way)
If you’re in charge of the dinner, then you’re in charge of how it’s cooked. You plan the meal, you get the groceries and you cook the food. A little time spent searching “healthy holiday” meal recipes and you’ve got it covered. An added bonus to cooking healthier; it usually ends up taking less time in the kitchen and less mess on the counters than traditional holiday cooking. The same idea applies to “bring a dish” events, try that new vegetable side dish and let someone else bring the cheese dip.

What’s for Dinner?
Make over your holiday meals. What they don’t know won’t hurt ‘em. You can have your favorites, just healthier. A few substations and they’ll never know the difference. Focus on simple substitutions whenever you can. For example, replace high fat butter in recipes with healthier fats like olive oil, or full fat dairy products with low-fat versions. Look for creative ways to add flavor without adding salt like flavored vinegars, ethnic spices and fresh herbs.

Keep It Real
Be realistic around the holiday events. Realism will keep your spirits up and your weight down. Don’t skip meals or try to “save up” for that big dinner you know is coming. When you skip meals, you set your body up to overeat later and that brings up guilty feelings. Instead, eat a good breakfast loaded with lean protein for energy and eat healthy snacks throughout the day. You’ll enjoy that special meal just as much without the guilt that comes with it.

Enjoy the holiday parties and people that come with them. Incorporate healthy recipes into your holiday meals. In the long run, your body will thank you.

From Weight Loss to Weight Maintenance


What does weight maintenance look like to you?

No matter where you are in your weight loss journey, the question How will I maintain my new body, lifestyle, etc when I've reached my goal sits in the back of your mind. How you maintain your body will be as specific to you as your weight loss program. There are dietary and exercise guidelines that we offer but your weight maintenance will always be specific to you.

We asked 10 patients who have maintained their weight (stayed within 5-7 lbs of goal weight for 1+ years) to share the secrets of their success. This is what we found.

Stop the Excuses. We can make almost any situation into a reason to celebrate or a reason to console."We won/lost game! Let's go get a pepperoni and extra cheese pizza!" Excuses are everywhere but none good enough for when the weight starts creeping back.

Exercise. Aim for at least 3 days a week for some sort of exercise. That may be a walk around the neighborhood, a jog around the track, or an hour at the gym. And that's any 3 days. I usually end up slipping in a fourth day. This also includes taking the family on a walk or a bike ride.

More Vegetables and Moderate Fruit. My plates are loaded down now with more vegetables. I love fruit BUT, I eat it in the morning and maybe as an afternoon snack (never at night) so that I have more time to work it off during the day.

Snacks I Can Avoid. I have 3 children under 10, we have snacks in the house. I buy my kids snacks I can easily pass up. Find what you can resist.

More Water. I got used to drinking water while trying to lose weight and I've been hooked ever since. I've cut back on sodas and juice and I think that has helped keep my weight under control.

Brushed Teeth. When I know I just want to snack or I'm getting a craving for something, I'll go brush my teeth. I keep a travel size tube of toothpaste and a travel tooth brush in my purse at all times. It makes me think twice about eating something if I've just brushed my teeth.

Rethinking Restaurants. I make better choices at restaurants now than I ever have. I used to think "well, I don't eat out very often or how much of a difference can one meal make or I'll do better at the next meal" I learned I have to make good choices every time I'm out. Dressings are always on the side. Meats are always grilled without butter, vegetables are sauteed and water, always water.

Cooking Classes. I'm ashamed to say that I really had no idea how to cook much less cook healthy. Metabolic offered advice and guides but, unless they could come over and cook my meals for me, I was in bad shape. So, I took a cooking class. I learned the basics of cooking and preparing food. If you're ready and serious, you've got to be willing to do whatever it takes.

Shake for breakfast. I still drink a shake for breakfast. It's easy and fast. Been doing that for about 2 years.

Eat more meals at home. My family used to eat out all the time, often separately. Between work, school and sport obligations grabbing dinner on the run was our normal. Now, we have at least 3 healthy meals at home around the table with the whole family. We all contribute to dinner either cooking ,preparation, or setting the table and clean up, but we all contribute something.

Metabolic Recipe Re-Make

Rosemary-Maple Pork Tenderloin
Sounds delicious, almost too delicious to be a "diet" recipe. There are many recipes that seem  "untastable" at first glance. Once you get the hang of a few substitution tricks, you be able to take almost ANY recipe and "Metabolic-ize".

We've taken one of Publix's Apron meals and re-made it into a recipe that still tastes wonderful without ruining your healthy eating habits. It's also just as easy and cost effective as the original.

Original Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (1/4 serving size approx 4 oz)

1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
2 tablespoons canola oil
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups beef stock
1/2 cup maple syrup

3 sprigs fresh rosemary

Nutritional Information: Per 4 oz serving
CALORIES 420; FAT 11g; CARB 36g; PROTEIN 34g;

  1. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.
  2. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
  3. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
  4. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.

Re-Made Recipe:
Rosemary-Maple Pork Tenderloin
Serves 4 (4 oz serving)

1 medium shallot, finely chopped
1 pork tenderloin (about 1 lb)
1/4 teaspoon kosher salt
1/4 teaspoon pepper
1 tablespoons canola oil
non-stick cooking spray
1/2 cup Marsala wine
8 oz pre-sliced baby portabellas
2 cups low-sodium beef stock
1/2 cup sugar-free maple flavored pancake syrup (Walden Farms)

3 sprigs fresh rosemary

Nutrition Information:
Calories 364, Fat 6.8g, Carbohydrate 10g, Protein 34g

  • Spray a large non-stick saute pan with non-stick cooking spray. Preheat large sauté pan on medium-high 2–3 minutes. Place oil in pan, then add pork; cook 4–5 minutes, turning occasionally, or until well browned. Remove pork from pan; cover to keep warm.
*If you spray a pan with non-stick cooking spray you can reduce the amount of oil used in a recipe. This reduces the amount of calories and fat.
  1. Remove pan from heat and add Marsala. Stir in mushrooms and shallots; cook and stir 2–3 minutes or until wine has completely evaporated.
  2. Stir in beef stock, syrup, and whole rosemary sprigs. Return pork to pan; cover and cook 10–12 minutes, turning pork occasionally, or until pork is 145°F. (Remove pork from pan; transfer to cutting board. Let pork stand 5–10 minutes before slicing.)
  3. Continue to cook sauce 4–5 more minutes or until thickened. Slice pork into 1-inch-thick slices; top with mushroom sauce and serve.

*Pay close attention to a brand's nutrition label. Nutrition values vary between brands. For our testing purposes, we used 1 lb trimmed lean pork tenderloin, store brand generic Marsala cooking wine, low-sodium reduced fat Swanson's beef stock, and Walden Farms sugar-free pancake syrup (maple flavored).*

Top 5 Exercise Tips For Weight Loss

Exercise is not necessary for weight loss, but it is necessary for weight maintenance and optimal physical health. Cardiovascular exercise keeps your heart and lungs strong, helps you fight disease and infection better, improves flexibility and helps prevent injury. Strength training exercises leave your body looking fit and sculptured. It's important to incorporate both types of exercises into your week.

After you've lost the majority of the weight you've wanted to lose with Metabolic Medical Center, we start to talk about exercise and ways to incorporate it into your week.




Follow these 5 simple exercise tips to keep your body it and healthy.

  1. Know Your New Numbers:Talk to your Metabolic physician about your exercise plan and learn your new calorie needs. To lose weight you have specific nutritional needs (calories, fat, protein, carbs) and as you add exercise, your needs will change. You will have new numbers follow.
  2. Go Bigger: Start training for something bigger than just maintaining your weight. Set a goal to participate in a 5K walk/run, moderate to expert level hike, bicycle race, ski trip, whitewater rafting vacation, etc. When you have multiple goals set ahead of you (especially fun activities or vacations), you have great motivation.
  3. Push Your Endurance: The longer you exercise, the more calories you'll burn. Push yourself each week to go a longer. If you walk/run/bicycle/swim etc, push yourself to extend your pace (speed) or length of time (from 20 minutes to 25 minutes, and so on). Once you've met one goal, move on to the next.
  4. Push Your Strength: If you've begun a weight lifting program, which is excellent for improving not only strength but also building bone density, increase your weights every week to week and a half (depending on often you lift). Try increasing repetition with lighter weights or try doing fewer repetitions with heavier weights.
  5. Stay Fueled Up: You're burning calories that your body needs, you need to replenish with calories that come from protein packed foods. Unless you're running a marathon (26 miles) or plan to exercise for more than 1 hour at a time, you don't need to "carbo-load". Eat a breakfast high in protein and keep Profast Protein Shakes and Bars handy for before and after workout boosts.

Salad Bar Savvy

Salad bars seem to be everywhere these days and that's a good thing. All salads are not created equal; just because it's on the salad bar doesn't mean it's optimal for your weight loss program.

Stay on track with your weight loss goals. What to pick and what to skip on the salad bar.

Laying the Foundation

Spring Mix

Iceberg Lettuce (it has the least nutritional value)

Adding the Veggies


Pickled Beets

Piling on Protein

Lean Chopped Ham
Lean Canadian Bacon
Grilled Chicken/Turkey Strips
Tofu (Plain)

Fried Chicken Strips

Top It All Off

     1 Tablespoon:
          Parmesan Cheese
          Green Olives
          Gorgonzola Cheese
     1 teaspoon:


Dressing It Up

Fat-Free Vinaigrette
Plain Oil and Vinegar
Bring Your Own Spritzers (Best)


Perfect Timing

The Weight Loss Advantange

What you eat has the greatest impact on your overall health and weight loss, When you eat can give you the weight loss advantage.

A recent study in the International Journal of Obesity showed that late-day eaters (people who ate their largest meal after 3 pm) lost less weight overall, and shed pounds at a slower rate than early-day eaters (people who ate their largest meal before 3 pm).

Eating your largest meal before 3 pm gives you the greatest chance of burning calories. It also helps ease cravings. Eating late raises blood glucose and insulin levels which trigger cravings. It can raise body temperature and disrupt sleep.

When you pair the proven results of any of Metabolic Medical Center's weight loss plans with timing, you have an unbeatable advantage.

Timing Tips
Eat your largest meal before 3 pm and eat smaller after 3pm.

Never eat within 3 hours of bedtime.

Eat every 3-4 hours. Eating every 3-4 hours gets your metabolism up and running keeping you steady all day without the dips and peaks of waiting until you're starving. Eat steadily throughout the day and keep hunger at bay.

Eat within 1 hour of waking up. Mom was right, eating breakfast is important. Eggs, Fish, Profast Oatmeal or a Profast Shake is all you need to get your body working.

Have protein with every meal. Protein keeps you full and satisfied until your next snack/meal.

If you workout, eat within 45 minutes of finishing a workout. Do not exercise on an empty stomach. If you don't want a meal, this is a perfect time for a Profast Shake.

Keeping a daily food diary is an excellent way to get used to tracking your food. Begin by doing this everyday until you develop a habit, then check in with you eating habits once a week to remain on track.


What Would Jesus Eat?

The type of diet Jesus followed was based in Jewish dietary law and what was available from the land and sea. There has been great speculation about what he would eat and not eat and about his overall physical health. Since he was fully human as well as fully divine, his diet and the diet of others would have been important to him.

The significance of meals in the bible is a constant theme. Celebrations, tragedies, house guests, lunch breaks, snacks etc. may have been simple but no less important. As much then as now the act eating together solidifies the bonds of family, friends, and community.

Let's take a look at what Jesus' diet may have consisted of based on Jewish law.
Clean animals that could be eaten were cattle, sheep, goats, and fowl. however this meat was usually reserved for special occasions. Also, since the only ways to preserve meat was through salt or smoke this would be quite a feat in preparation. Fish with scales and fins were also considered clean. Fish is much easier to prepare and cook/preserve, therefore fish was likely eaten everyday.
Unclean animals that were forbidden were pigs, catfish, crustaceans, and mollusks.

Foods based on the availability from the land:
Grains such as wheat, barley, and sorghum were used to make breads.(Complex carbohydrates)
Various beans (lentils, chickpeas etc) were roasted and made into pastes and purees used on bread and vegetables. (Protein).
Vegetables were somewhat limited but the most popular were eggplant, cucumber, olives, garlic, leeks, and onion.
Fruits and nuts that were eaten were figs, dates, grapes, melon, pomegranates, walnuts, pistachios, almonds and any of their by-products like syrups, wine, raisins etc.
Spices of all kinds were readily available. (cumin, dill, cinnamon, mint, hyssop, chicory, salt)
Milk and Meat related foods allowed and available were butter, yogurt, cheese, eggs, and meat by-products (gravy).

Meals were usually eaten twice a day with "snacks" in between. Those meals would feature some sort of protein like salted fish with bread and butter (hummus), a few walnuts and a handful of dates. Of course celebrations were much more extravagant and lasted days (probably just to help get rid of the food before it spoiled).

Portion sizes were much less. Food was prepared and had to serve several family members throughout the day, so a handful of nuts was all you may been allowed, or 2-3 figs may have to last all day. Physical labor was much harder and all travel was done mostly by foot, except long distances.

This was a very healthy daily diet but this way of life required much more physical labor than anything we could imagine in this day and age. No processed, pre-packaged, pre-mixed food was available. Everything was truly organic and all-natural.

15 BEST Vegetables

All vegetables were not created equally. Vegetables contain carbohydrates and calories but some are better for you and promote a healthy weight better than others. Listed above and Honorable Mention are the vegetables that you the best they have to offer.

Honorable Mention Vegetables Include:
Green Beans

These certainly aren't the only vegetables allowed on all of Metabolic's weight loss programs, but they are the most popular. They offer great taste and cooking variety. For a complete list of good for you vegetables, set up your appointment today!

Create Your Home Spa

There are few things in life more indulgent than a relaxing spa day. A few hours of peace and quiet, healthy food and little light exercise goes a long way. De-stressing your body not only helps clear your mind but it also helps clear your body.

You lose more weight the less stressed you feel.

Here are 9 ways to use common, everyday food items for a head to toe de-stress.

Fresh Air-
Take a page from the spa resort's book, they always recommend starting each day with fresh air. Take an easy walk followed by deep stretching. This gets the blood following and lowers blood pressure, naturally.

Green Tea-
Green tea is loaded with antioxidants and helps to cleanse the kidneys, liver, bladder and urinary tract. Brew a pot and sip it hot or cold throughout your spa day.

Good Hair-
Dry winter weather can really take a toll on our hair. If you have any full fat mayonnaise in your fridge or pantry use it in your hair. Full fat, regular mayonnaise makes a fantastic deep moisturizer. Message one 1 cup into dry hair, cover with plastic, and let it sit for 30 minutes before washing it out.
You can also make an all purpose moisturizer (hair, face, eyes, body, feet) using coconut oil and vitamin E (see recipe below).

Eat Clean-
Keep your meals light and cool. Lots of raw vegetables, herbs and some seafood is perfect for your spa day.

Set Your Space-
Create a quiet atmosphere with soft lighting or soft natural lighting, scented candles, relaxing music or complete silence. Use this time for inspirational reading, bible study, prayer, or meditation.

Re-Fresh Your Face-
Reinvigorate your skin with an herbal facial steam. Toss some lemon slices, mint or rosemary into a pot of boiling water. Let the water cool for 2 minutes then cover your head and shoulders with a towel, hold your face over the steam and breathe.
After you have steamed and opened your pores, beat 2 egg white and apply this liberally to your face and neck. Let the mask dry and rinse it way.

Full Body Soak-
Wet 2 cups of coarse salt in a bowl. Wet your skin with warm water then rub the salt all over your body, vigorously. Draw a bath and soak in warm water. Rinse again in the shower and imagine the salt has absobed all those little stressors and washed them down the drain. Dry completely and apply moisturizer.

Hands & Feet-
Soak your feet and hands in very warm (not hot) water mixed with a bath gel and 2 Tablespoons of Epsom Salt. Pat them dry and exfoliate with your pumice stone (feet, not hands). Apply olive oil (or all purpose moisturizer) to soften cuticles, then push them back. Rub your feet heavy with moisturizer, wrap them in plastic and cover with thick socks. The warmth helps the moisturizer to penetrate the skin. Remove the wraps and rub the moisturizer into the skin.

Most Important-
Promise to do this often!

All Purpose Moisturizer
14-20 oz pure coconut oil
2 Tbsp vitamin E

(any 100% natural essential oils can be added)

A Path to a New You

By Michal Baird, MD, Medical Director – Metabolic Medical Center -
“I want to lose weight–I need to lose weight”–How many times have you said these words to yourself? “I’ll do better tomorrow”– and you do…until late afternoon or evening hits and it all falls apart. This scenario plays out again and again.
Those of us at Metabolic Medical Center understand. We will guide you through that never-ending cycle of:
Soon you’ll be saying, “I’ve got more energy than I’ve had in 10 years!”  Your new cycle will be:
How Do We Do It?
We begin by getting to know you—your preferences and your lifestyle. Then we proceed to a medical evaluation that includes:

  • A full metabolic blood panel
  • An EKG
  • Body measurements
  • Blood pressure, pulse, weight, and height
You will visit with a technician who reviews all of our eating plans with you. A physician continues the evaluation by reviewing your medical history and performing a physical examination. We then provide you “your” customized eating plan.
As a full time physician with a full time family, I know what it is like to be busy. We will help you fit a healthy mindset into your contemporary American lifestyle, a lifestyle that is full of toddlers or teenagers (or both!), ballparks and weekend travel, and the demands of single parenthood. You’ve got precious little time for your health, or so you have come to believe.
Good Health and More Energy in Just Two Weeks
Metabolic Medical Center can get you on track for good health and more energy in as little as two weeks. We’ll address your needs and customize our eating plans to fit your personality, even if you say:

“I’m a picky eater!”
“I love my wine!”
“I love to graze and eat tailgate food!”
“I have to eat out for work.”
“I eat what my kids eat (or don’t finish).”
You name it. We will help!
Most of our plans involve a blend of protein supplements and food. We get many compliments on 
our shakes. They are so good that a number of out-of-state folks order them online. We also have developed our own concoctions, such as Dr. B’s Magic Shake, a local favorite.
Our Goal For You
The eating plans also include vitamin supplements. We choose these with your current medications and needs in mind. Some of our patients take appetite suppressants; others do not.  This option is guided by the patient’s medical history. Our goal is for you to have fun, lose weight, and get healthy and love life!

Metabolic Medical Center was born in 1996, lovingly put together by Dr. Douglas Jones, a local endocrinologist. Dr. Michal Baird came on board in 2003 and has been medical director since December 2005. We are one of the oldest weight loss centers in the Lowcountry, and our continued success bears out our experience and expertise. We opened our first office in Mt. Pleasant. Some of our patients were driving quite a distance to see us, so we opened satellite offices in West Ashley, Bluffton, Murrell’s Inlet and Columbia. The programs are the same, and you will see many of the same faces staffing each satellite. We encourage continuity. We are not a franchise. We are proud to be locally born and bred.
We Can Help!
For help creating “The Path to a New You,” please call Metabolic Medical Center today at 843.971.1919 (Mt. Pleasant office), 843.573.9910 (West Ashley office), or visit us online at

Choose the Healthiest Meats

Whether you're currently losing weight or maintaining a healthy lifestyle with any of Metabolic's dietary programs, you'll notice we always emphasize LEAN meat. For most meat, more fat means more flavor. You don't have to sacrifice flavor and tenderness for leaner options.

Read the Label

The USDA grades meat based on juiciness, flavor and texture. That's it. They do not take any nutritional value into account. The grades labeled "Prime" are fatty cuts with layers of marbling throughout. "Choice" labeled cuts are higher quality but leaner meats and "Select" labeled cuts are the leanest meat with little to no marbling.

Know Your Numbers

Some fat is essential to a healthy diet. How much fat varies with each person according to dietary needs and lifestyle. Know before you go to the store what your daily/weekly fat intake should be so that you can make the best meat decisions possible. If you need help determining what that healthy number is, call your nearest Metabolic Medical Center, we'll be glad to talk to you.

Free At Last

Meat products are moving past a focus on fat content and into environmental and ethical concerns, (think grass-fed beef and free range chicken). These options tend to naturally have less fat. Since they have less they can be tougher than traditionally raised livestock and poultry. The flavor is described as being much better, however, cage-free and grass fed options tend to be more expensive.

From the Ground Up

Ground meat is a wonderful convenience but pay close attention to the package. "Regular ground beef" can contain as much as 30% fat. If you're looking for leaner, look for 90%-95% lean options and add seasoning to flavor the meat. This applies to ground turkey and chicken as well. You may think the healthier ground option will come from poultry, and for the most part it does, but check those labels too for your leanest option.

Graphic by Tantika Tivorat
How to Choose the Healthiest Meats

Fitness Tips for a Healthy Heart

February is Heart Health Month!
Ways to Strengthen Your Heart

There are dozens of ways to strengthen your heart. It's a muscle and it benefits from exercise. The best exercise for your heart? Any aerobic activity you do will benefit your heart. Aerobic activities are so good for you because they stimulate and strengthen your heart and lungs, thereby improving your body's use of oxygen.

What to do?
  • Start walking- It's free, you can do it anywhere and it's a great place to start if you do not already exercise
  • Swim
  • Ride a bike
  • Hike
  • Run
Start slow and grab a buddy. Try to get 30 minutes a day 3-4 times per week and then increase either time duration or the days (or both). You believe how good you'll begin to feel.

content provided by the American Heart Association

Early Warning Signs of Heart Attacks in Women

February is Heart Health Month! Know the signs.

Heart disease is the #1 killer of women.  Some heart attacks are sudden and intense, but most start slowly, with mild pain or discomfort. Would you recognize the early signs of a heart attack?

  • Uncomfortable pressure, squeezing, fullness. or pain in the center of your chest, which lasts more than a few minutes or goes away and comes back
  • Pain or discomfort in one or both arms, the back, neck, jaw, or stomach
  • Shortness of breath, with or without chest discomfort
  • Nausea or vomiting, light-headedness or fainting, breaking out in a cold sweat
Womens' most common heart attack symptom is chest pain or discomfort. Women are more likely than men to experience these other listed symptoms and usually attribute it to acid reflux, the flu, or the natural aging process. If you experience these symptoms especially the jaw pain, shortness of breath and nausea, call 911 and get to the hospital right away.

content provided by the American Heart Association

Heart Healthy Nutrition

February is Heart Health Month! Heart Healthy Nutrition

Eating healthier doesn't mean giving up everything you love; just eat smarter. Many of us over-indulge in a big portion of meat and a little portion of vegetables. We also tend to over-indulge in salt- most coming from processed and pre-packaged foods.

That's where Metabolic Medical Center can help you. We've been helping people just like you lose weight through proper diet for over 20 years. One of the side effects of our customizable weight loss programs is better cardiovascular health. Once you begin eating better, you begin feeling better, making diet and exercise easier to maintain.

Would you or someone you love benefit from a heart healthy diet? Call an office closest to you and make an appointment.

content provided by the American Heart Association

What's Your Number?

February is Heart Health Month!
What's your (cholesterol) number?

Cholesterol isn't a bad thing, in fact, your body needs cholesterol. Your body produces about 75% of needed cholesterol in the liver and the other 25% comes from the food you eat- animal products.

There are two types of cholesterol "good" (HDL) and "bad" (LDL). Cholesterol only becomes a problem when you have too much of one or too little of the other. High cholesterol has no symptoms so the only way to know what your levels are is through a blood test.

What is the ideal level? Less than 200 for total cholesterol. (the total is found by adding the HDL number to the LDL number) What to think about:
  • The higher the HDL, the better- it should be 60 or higher
  • The lower the LDL, the better- it should be less than 70
What should you eat to balance your cholesterol?
  • dark colored fruits and vegetables
  • lean meats and poultry without skin
  • fish
  • fat-free and/or low-fat dairy products

Metabolic Medical Center is here to help you lose weight and be healthier. All of our programs support a heart healthy diet. Come in today and see how our weight loss programs can help you manage and prevent health risks.

content provided by the American Heart Association

The Power of Produce

See how fresh produce can fuel your weight loss.

Metabolic Medical Center is ready to give you the tools you need to succeed with
your weight loss. It's no secret WE LOVE VEGETABLES!!! but, have you ever wondered
why we love vegetables so much? Vegetables, especially fresh vegetables hold secrets to
successful weight loss.

  • Vegetables contain fiber and fiber helps keep you feeling full and satisfied making you less likely to overeat
  • As you consider adding more vegetables to your diet, you being to think about other foods that may need to be limited from your diet
  • Mindful eating will quickly snowball into other mindful health choices
  • The more different your vegetable choices are the more vitamins, minerals and other nutrients you get naturally

How to add vegetables throughout your day:
  • 1 handful of raw kale to your morning smoothie, blend well (you'll never know it's there)
  • Add spinach to your lunch time salad instead of plain lettuce
  • Try one new vegetable 1 time per week with dinner
  • Snack on raw veggies throughout your day
Have other ideas? Share them with us!

Weight loss in Columbia SC

Map of Columbia weight loss office

Weight Loss in Columbia, SC

If you are looking for a weight loss specialist in Columbia, SC - try Metabolic Medical Centers. Metabolic weight loss has been around for over 15 years and have helped thousands of Columbia residents lose weight.

Follow Columbia on Twitter

The Metabolic Medical Center office is located @ 2100 N. Beltline Blvd., Columbia, SC.
Call 803-758-5858 for information and scheduling.

Metabolic Medical Center Features
  1. Weight Loss specialist in Columbia SC
  2. Board Certified Physicians
  3. All weight loss products provided with programs
  4. Best weight loss office in Columbia
  5. Professional Staff
  6. Prescription appetite suppressants (in-house)
If you are looking for medical weight loss in Columbia SC, look no further. Metabolic Medical Centers will help you lose weight fast and safely.


Columbia areas served

Arcadia, Forest Acres, Irmo

Columbia Weight loss Offices

Columbia, SC2100 N. Beltline Blvd. Suite A, Downtown
Columbia, SC 29204
Tuesday  7:30-4:00
Wed  8:00-4:00 (no doctor)
Thursday  7:30-1:00  3:00-6:30
Friday  8:00-1:00

7 Surrey Court, Irmo
Columbia, SC 29201
Wednesday  8:00-5:00

Official Website: Metabolic Medical Center in Columbia

Metabolic Medical Centers of Columbia

2100 N. Beltline Blvd

Columbia, SC  29204

Water for Weight Loss

1. Water suppresses the appetite.
2. Water helps to metabolize stored fat efficiently
3. Water helps flush retained water (excess weight) out.
4. Water helps to rid body of salt.
5. Water helps to maintain proper muscle tone by preventing dehydration.
6. Water prevents sagging skin.
7. Water helps rid the body of wastes.
8. Water helps relieve constipation.
9. Water helps the kidneys to function properly which allows the liver to do  its job (metabolize stored fat) … but if
the liver has to do some of the kidneys
work because of lack of water FAT gets stored instead of metabolized... and weight loss STOPS.
10. When we get enough Water, our fluids become balanced, our endocrine gland function improves, fluid retention
is alleviated, more fat is used as fuel by the liver, natural thirst returns, and there is a loss of hunger... 

How much water should we drink???

2 quarts or 8 glasses or 3-4 water bottles

And the overweight person needs 8
more ounces for every 25 pounds of
excess weight. And drink more water
when you exercise or if the weather is
hot/dry !!!

Portion Sizes

Using visual guidelines help you get portion sizes under control. Proper portion control is essential to losing and maintaining your healthy weight.

Approximate Size Dry Measurements

3 ounces of chicken/beef = deck of cards

3ounces of tofu = cassette tape

3 ounces of fish =checkbook


1 Cup = baseball

1/2 Cup = light bulb

1/4 Cup = golf ball


Approximate Size Liquid Measurements

1 Tablespoon = poker chip

4 Tablespoons = golf ball

1 Teaspoon = marble

3-6 ounces = 6-12 dice




More tips for Portion Control:

Use smaller plates. It’s true, the dinner plates we use these days are 20% bigger than those of our grandparents.

Put your fork down between every bite. This forces you to eat slower, allowing your brain to catch up to your body.

Read nutrition labels carefully, pay close attention to the portion size.

Drink cold water before your meal.

Decide to save half of your meal for later (leftover for lunch the next day).

Deconstruct your dinner into smaller snacks for the week. For example, use your leftover chicken breast to make a low-fat chicken salad and serve it in celery sticks.


Healthy Snack Ideas

Deviled Eggs with Light or Fat-Free Mayonnaise

Light or Fat Free Cottage Cheese

Hard Boiled Egg

Extra Shake or Food Supplement

Grilled Chicken Nuggets

Lean Deli Meat (Turkey, Ham, Roast Beef) rolled with mustard

Loius Rich Carving Board Grilled Chicken Strips

Raw Vegetables (no carrots)

Steamed Vegetables w/ Light or Fat -Free Parmesan Cheese

Tuna, Egg. Shrimp, Chicken OR Crab Salad on Lettuce, cucumber or celery sticks

Shrimp Cocktail (not too much sauce)

Homemade Broth

Plain, Fat FreeYogurt

Dill Pickles

Sugar-Free Jello

Sugar-Free Popsicles

Sugar-Free Pudding
Crystal Light Sugar-Free Pops
Boar's Head brand deli meat Cajun Turkey with Dijon Mustard wrapped around a Claussen Pickle

Metabolic Medical Centers

MMC Girls on Facebook

MMC Girls
The medical assistants at Metabolic Medical Center, Mount Pleasant have created this Facebook page to help our patients through their weight loss and maintenance journey. We are here to answer any questions you may have. We will also be giving motivational tips, posting recipes and giving great snack ideas to fit this program. We all know weight loss is a battle, as we all struggle with it ourselves. Therefore, if you are having any issues, or just need an extra "push" of motivation - PLEASE LET US KNOW! Also, if you have any recipes or tips you'd like to add, please do so! Thanks for all your support!! -The MMC Girls 

Let's build a healthy kitchen together

(from the desk of Dr. Baird
and Christina @ MMC Girls)
 1st stop MUST HAVE pantry items:

Oils – Spray canola oil and olive oil
Asian condiments – low sodium soy sauce, chili garlic sauce
Hot sauce
Worcestershire sauce
Sugar reduced ketchup
Spices and herbs
Banana pepper rings
Low sodium chicken, beef or mushroom broth
Low sodium canned tomatoes
Pasta sauce (40 calories for ½ cup)
Chunk light tuna
Wild salmon
Balsalmic vinegar AND other vinegars
Sugar free jello
Clam juice
Low fat mayo
Sugar free Smuckers preserves

*Vegan/vegetarian side of things:
(Low sodium, low salt or dried)
Black beans

*Kids and teens:
Low sugar cereal such as Kashi Go lean
Flat out bread, light
Tam-X-ico’s! Lo-carb wheat tortillas

The Great Reveal

America's love affair with fast food is no secret. It's a cheap, easy way to feed yourself and your family; and it tastes good. We enter this relationship aware of the cautionary tales (salt, saturated fat, weight gain, etc). It's what we don't know thats dangerous.

The Reveal? Fast food restaurants are aware of what you know about their food. It's what you don't know that might hurt you.

Many fast-food chains use a food additive called propylene glycol. It keeps moisture in frozen food to help enhance flavor and keep food "juicy"  when finally cooked.

Fast food is not always fresh food. It is covered with preservatives so that when it sits in the warming drawers it is less likely to spoil.
While you may think that ordering chicken in a fast food restaurant will save you some calories, it might but know how it will be cooked. Sometimes that "healthier choice" is cooked with butter or oil to prevent sticking and to add flavor.

Looking Forward
Americans are still busy and fast food is always a temptation.  Our tastes are changing and fast food restaurants are making great strides to keep up. Food tastes are moving away from greasy and toward fresh.

Stay in the know. Most fast food restaurants are posting their nutritional information on the menu, at the counter, on the sign at the drive thru, or on your phone app. 

Re-wrap. Lettuce wraps are an excellent alternative to high calorie sandwich bread and sandwich shops are listening. Jimmy John's and many others have lettuce wrap sandwiches on the menu.

Free-dom. Fat -free mayo and salad dressings are more prevalent and offered as an alternative.

Think Small. Smaller portions are now available (think dollar menus).

Healthy Fats

Healthy Fats

Can fat be healthy?  Yes, fats are very important to a healthy diet. All of Metabolic’s weight loss programs monitor fat intake to give you optimum health and boost your weight loss. What kind of fat do you need most and how much? What good does fat do? What foods contain the kind of fat I need?

What kind of fat do you need?  Your body needs both saturated and unsaturated fat. Saturated fats come mainly from animal sources and are solid at room temperature- think butter or bacon. Unsaturated fats are liquid at room temperature- think olive oil or vegetable oil. How much fat your body needs will be determined by you and your Metabolic doctor based on your weight, overall health and lifestyle.

Why not just cut fat out of your diet all together?  Fat is not bad for you, too much is bad for you. Let's look at the good side of fats.
  • Fat helps you absorb certain vitamins and nutrients that are only fat soluble. Vitamins A,D,E and K are fat soluble. If there is no fat, there is no absorption.
  • Fats (Omega-3) are important for optimum nerve, brain, heart function and cell structure.
  • Fat also acts as an "energy silo". Energy is stored in fat cells and released when we exercise or are very active, without fat there is no energy.

There is only one type of fat that you do not need, these are trans fats. Trans fat offers no benefit at all. These are an artificial fat found in partially hydrogenated oils.

What kind of foods contain good for you fat?
  • walnuts
  • almonds
  • olives/olive oil
  • avocados
  • flaxseed
  • salmon/fish

Be aware of your daily servings and portion sizes. If you have any questions about those, please contact your closest Metabolic Medical Center.

Make Your Resoutions Last

Weight Loss Resolutions from Metabolic Medical CentersBe Specific. It's not enough to simply say "I'm going to lose weight this year." Be specific with how you're going to accomplish it. Set attainable daily, weekly, and monthly goals.      For example, your daily goal may be to drink 8 oz. of water everyday 8 times a day. Your weekly goal may be to cook with twice as many vegetables as you normally would. Your monthly goal may be to try a new vegetable cooked 2 different, healthy ways.

Keep a Journal. Studies show that people who keep a journal are more successful at losing weight and keeping it off. The reason? Your thoughts, feelings and ideas are meaningful to you. Record your goals and write about you met (or didn't meet) them. Record the changes you want to see in yourself and how you plan to get there.
Buddy Up. Everything is easier with friends. Friends love us and want us to be healthy, they also keep us in check. Our friends make us accountable for our actions, not to mention they give us unconditional love and constant support. Find one or two trusted friends and enlist their help.
Reward Yourself, Creatively. When you lose a few pounds don't reward yourself with a "treat", you're not a dog. Get creative. Reward yourself with that cute skirt you saw at the mall or  a new kitchen tool that helps make cooking healthy meals easier. I'm sure you'll think of something.
Give a Helping Hand. Clean out your kitchen pantry and donate your non-perishables to a local food bank, church or other charity. This lifts your spirits and others. After you've lost weight, you can donate your clothes too.
Support and Encourage.  Metabolic is always here for your support and now, thanks to facebook, other patients are reaching out to "newbies" too. They give each other the kind of encouragement only someone who is going through the program can offer. Visit our facebook page for daily humor, encouragement, recipes, articles or just to ask a question. Metabolic Medical Center community is always there for you.

Use a Meal Supplement in place of a Snack.  Metabolic has many great tasting meal supplements that can be found on their online store. Find your Profast Weight Loss Products here.

Metabolic Medical Center