Revive Medicine- Lifestyle Medicine & Medical Weight Management

The data for new FDA approved Zepbound is incredible!

This once weekly injectable medication reduces hunger, increases fullness, slows stomach emptying, and regulates blood sugar all to help you lose weight.

If you’ve been chronically struggling to lose weight only to gain it back, you may benefit from a weight management medication. Taking medication is not a moral failure. Don’t let your internal weight bias prevent you from taking the step to a healthier life. Coupled with lifestyle modifications, these meds are life changing.

Who qualifies:
BMI >27 with one comorbidity such as high blood pressure, high cholesterol, diabetes, osteoarthritis, sleep apnea
OR
BMI> 30

This medication is costly, but obesity specialists are pushing hard to get them covered for patients. Check your insurance to see if you have coverage.

If you’re looking for a medical doctor who will treat you as a person, not just a number, and provide holistic weight care, schedule a free 20 min consult on my website: www.revivemednova.com

Now scheduling for January 2024!

I have seen this with many of my patients who have Alcohol Use Disorder and are taking Wegovy or Ozempic. It’s fascinating to see the brain connection with drivers for alcohol and food. The GLP-1 medications are life changing and should be accessible to those who need it most. Talk to your employer about coverage for these medications if you don’t have it.

To see me as a patient, schedule a free 20 min consultation through my website.

https://www.psychiatrist.com/jcp/decreased-alcohol-use-disorder-symptoms-with-semaglutide-for-weight-loss-a-case-series/

So thankful for my patients who allow me to partner in their health journey.

Looking to lose weight, reduce disease, improve health and feel your best? Schedule a free 20 min phone consult to see if we’re a good fit.

Telemedicine available in VA/DC/MD after initial in person visit.

🔗Www.revivemednova.com

Fad diets lead to quick results, but they also lead to quick weight regain. When you focus on making lifestyle changes that are sustainable, you may experience a slower rate of weight loss, but you are more likely to keep it off in the long run.

What small habit can you implement starting today to get you closer to where you want to be tomorrow?

This hearty sweet potato and carrot soup is a perfect way to end a long, cold day.

Ingredients:
2 large sweet potatoes, peeled and diced
4 large carrots, peeled and chopped
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tbsp olive oll
1 tsp ground cumin
1/2 tsp ground ginger
Salt and pepper to taste
Fresh cilantro for garnish (optional)

Instructions:
l. In a large pot, heat olive oil over medium heat. Add the chopped onion and
garlic, sauteing until softened.
2.Add the sweet potatoes and carrots to the pot, followed by the ground cumin, ground ginger, salt, and pepper. Stir well to coat the vegetables with the spices.
3.Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to low, cover, and simmer for about 20-25 minutes or until the sweet potatoes
and carrots are tender.
4.Use an immersion blender to puree the soup until smooth. Alternatively, transfer the mixture to a blender in batches, blending until smooth.
5.Adjust the seasoning if needed and serve the soup hot, garnished with fresh cilantro if desired.

Sleep is essential for your metabolic health and weight loss. #Sleep #sleephygiene #weightloss #weightlossjourney #loseweighttips #loseweight #washingtondc #northernvirginia #novamoms #nova #dmv #obesitymedicine #weightmanagement

Cravings are often intensified by emotional overload in an effort to buffer uncomfortable feelings. When we learn to recognize our emotions, and even sit with these emotions as an observer, we can accept that the negative feelings and cravings will eventually pass.

Of note, this is not encouraged to do on your own if you are experiencing clinical depression. In that case, working with a therapist is recommended. But for those who are struggling with episodic bouts of fatigue, stress, sadness, or boredom, this recognition can be life changing.

Repeatedly telling your brain that you can cope with your feelings by finding alternative and more healthful ways to manage your emotions, changes the wiring of your brain, and eventually lessens the intensity of your cravings.

#knowyourrisk #diabetes #worlddiabetesday #prevention #prediabetes #lifestylemedicine #diabetesawareness #diabetesprevention #mounjaro #ozempic #weightloss #washingtondc #nova #fairfaxcountyva

I used to drink coffee with loads of creamer every morning. When I started to try to cut back on highly processed sugars, I knew this would be the biggest challenge. I loved my morning cup of coffee and all the sweetness and joy it provided. But I didn’t love the way it made me feel and what it was doing to the insides of my body.

Over time I slowly started using less, then switched to almond milk. Finally, I transitioned to black coffee. Now I feel like I really get to experience the rich taste and aroma of my coffee. When I try it with cream, it actually doesn’t taste as good anymore.

Sometimes we believe we can’t make the changes we need to make to improve our health. We’re convinced that we “need” something and transitioning away from it would be too painful or remove all enjoyment from our life.

What are you holding onto convinced that if you stopped it you’d be miserable? Are you willing to take a chance on something different? Maybe in the end you’ll find you are stronger than you think and you’ll be less dependent on its effects. That will help build the self efficacy you need to accomplish your goals.

🥗I love making salads tasty and beautiful. Finding dressings that are tasty and healthy can turn a dry bowl of greens into a delicious and delightful meal.

🍶
These are my favorite dressing recommendations to liven up your salad while still being mindful of calories and sugar content.

1. Trader Joe’s Green Godess Avocado
2. Boathouse chunky blue cheese Yogurt Dressing
3. Trader Joe’s Vegan Creamy Dill
4. Annie’s Lite Raspberry Vinegrette

A few tips when choosing dressings:

🥕Fat is not the enemy! In fact, pairing vegetables with a little fat (such as what you'll find in salad dressing) helps your body absorb valuable nutrients like lycopene and beta carotene, antioxidants that help keep arteries healthy. When you look at fat on the Nutrition Facts label, focus on limiting saturated fat rather than total fat.

🍓High-fructose corn syrup, agave, honey, brown sugar, fruit juice, and plain old white table sugar (and all these other names for sugar) are all types of sugar that can be found in salad dressings. Check the Nutrition Facts label to see how many grams of sugar and carbs are in each serving. If you want to add some sweetness to your salad, use berries or apples.

🧂Salad dressings can be a surprisingly high source of sodium. Looking at the Nutrition Facts label can help you keep sodium in check, which is especially important if you're limiting your sodium for heart health.

🥄A typical portion of salad dressing is 2 tablespoons. Check the Nutrition Facts panel to confirm the serving size of your favorite dressing-and then use a measuring spoon to see how your normal portion compares.

⭐️In general aim for:

Look for dressings that have the following per serving (2 tablespoons):

≤ 150 calories

≤ 5g carbohydrates

≤ 2.5g sat fat

≤ 180mg sodium

🎉🎉🎉Exciting news in the Obesity medicine world!

This is the same medication as Mounjaro, currently FDA approved for Type2 Diabetes.

Studies show 18-25% weight loss in patients!

Hopefully will be available early 2024.

#weightloss #weightlossjourney #weightlossmedication #medicalweightmanagement #loseweight #mounjaro #ozempic #wegovy #washingtondc #fairfaxvirginia #fairfaxcountyva #healthyweightloss

Weight loss and healthy eating shouldn’t be something you convince yourself to do out of guilt.

Change the narrative in your mind to one that recognizes that your positive actions are not a punishment, but a way to live freely and intentionally honoring your body.

This chicken barley soup takes me back to my mom’s kitchen on a cold and rainy day. Don’t be fooled by these 6 simple ingredients, it’s sure to be a hearty and delicious meal.

🍲INGREDIENTS
1 tablespoon oil
3 large carrots peeled and chopped
2 ribs celery finely chopped
1/2 medium onion finely chopped
5 cups low sodium chicken broth
2 chicken breasts (about 300g total)
2/3 cup pearl or pot barley rinsed (120g)
1/2 teaspoon salt
1/4 teaspoon pepper

INSTRUCTIONS
In a large dutch oven or soup pot, heat oil over medium-high heat.
Add carrots, celery and onion and cook until onion is translucent, about 5 minutes, stirring often.
Add broth, chicken breasts (raw and whole), barley, salt and pepper.
Bring to a simmer, cover and reduce heat to medium-low. Cook, stirring occasionally, until barley is tender, about 45-60 minutes.
Remove chicken from pot and shred with two forks. Add back into soup, taste, and adjust salt and pepper to your preferences.

Adapted from thereciperebel.com

🥚These egg muffins are the perfect way to start your day. Whether you’re on the go, or brunching with friends, try these for a flavorful protein filled breakfast.

Ingredients
nonstick cooking spray
9 large whole eggs
1/4 teaspoon kosher salt
black pepper (to taste)
3 tablespoons thawed frozen spinach (drained)
3 tablespoons diced tomatoes
3 tablespoons diced onion
3 tablespoons diced bell pepper
3 ounces lean turkey breast chopped
2 ounces shredded cheddar
Instructions
Preheat the oven to 350F. Spray the muffin tin generously with cooking spray to prevent sticking.
In a large bowl whisk the eggs, season with salt and pepper.
Mix in the remaining ingredients.
Fill and place tins on a cookie sheet and bake 20 to 25 minutes, until set.

Recipe modified from skinnytaste.

Honored and thankful to be recognized by my peers as a Washingtonian Top Doctor.

It’s November 1! What’s your intention? Don’t let yesterday’s mistakes keep you from moving forward. You can do it! Progress not perfection! Stop all or nothing thinking! #weightloss #weightlossjourney #allornothing #progressnotperfection #obesitydoctor #weightmanagementspecialist #loseweightfast #mindset #washingtondc #fairfaxva #novamoms #halloween #drmom

Actual data from my patient this morning.

When she started with me 3 months ago, she was distraught that her insurance wouldn’t cover Ozempic/Wegovy. Thankfully, there are several oral options to treat obesity as well. Now she’s down 40 pounds and isn’t stopping!

When you partner with someone who offers evidence based treatment, you realize you can do so much more than you think.

Obesity is a chronic disease that requires long term treatment. Don’t feel ashamed to get help. You wouldn’t hesitate to treat your high blood pressure or diabetes. Stop letting weight stigma and bias keep you from changing your life.

If you’re on a weight loss journey, Halloween can be a dangerous time. While some people can have just one or two treats and move on, for many having access to candy and chocolate leads to a spiraling of poor eating habits and bingeing.

If that’s the case for you, follow these tips from the Obesity Medicine Association:

🔸Buy the amount of candy needed for “trick or treaters” only. Do not buy extra “just in case.”

🔸Try to buy candy that you do not like to eat. Try to remember that the candy is not for you.

🔸Wait to buy candy only 1-2 days before Halloween. This will help prevent you from eating any of the candy before Halloween.

🔸After the holiday, throw out the rest of the candy.

🔸Avoid bringing extra candy to work with you. Your coworkers do not want/need it and it is a temptation to yourself.

🔸This year, consider buying other non-candy treats such as stickers, bouncy balls or fake tattoos to hand out instead of candy.

This Arugula Butternut Squash Salad is sure to be a fall hit for dinner. Add some protein on top or have it as a side. It’s citrusy and tangy flavors are the perfect combination, making each bite delicious.

Equipment
1 Medium Mixing Bowl
1 Whisk
Baking dish or air fryer
Measuring Cups and Spoons
Large salad bowl

Ingredients
500 grams butternut squash skin and seeds removed, diced
2 tablespoons olive oil extra virgin
1 teaspoon sea salt
1 cup quinoa white or tri-colour
1 ¾ cups water
300 grams arugula rocket
70 grams goat cheese soft
½ cup walnuts roughly chopped
1 pomegranate arils removed
1 diced green apple

Maple Dijon Dressing
2 tablespoons white wine vinegar
1 tablespoon lemon juice fresh
60 mL olive oil extra virgin
1 tablespoon dijon mustard
1 tablespoon pure maple syrup

As the leaves change and the temperatures cool, it’s normal to have cravings for comfort foods.

Various tricks and techniques can help you have that cozy feeling without eating something unhealthy. Include cinnamon rather than sugar, opt for roasted vegetables, and eat healthy/hearty soups as ways to in season flavors without the added junk.

This sweet potato soup hits the spot and is loaded with fiber, vitamins, and nutrients to help ward off illness.

SERVINGS: 4 PREPPING TIME: 10 MIN COOKING TIME: 30 MIN

Ingredients
2 large sweet potatoes, peeled and diced
1 onion, chopped
2 carrots, chopped
2 cloves garlic, minced
Directions
4 cups vegetable broth 1 tsp olive oil
1/2 tsp ground nutmeg
Salt and pepper to taste
1.Heat olive oil in a large pot over medium heat. Add onions and garlic and sauté until translucent.
2.Add the diced sweet potatoes and carrots. Cook for 5 minutes.
3.Pour in the vegetable broth and add nutmeg, salt, and pepper. Bring to a boil, then
reduce heat and simmer until the vegetables are tender.
4.Use an immersion blender to puree the soup until smooth. Serve hot.

The cortisol awakening response (CAR) is an increase between 38% and 75% in cortisol levels peaking 30–45 minutes after awakening in the morning in some people. While it is a normal physiologic process thought to prepare our bodies for the upcoming day’s stress, studies show that elevations in CAR are linked to autoimmune disease such as Multiple Sclerosis, Upper Respiratory Infections, Visceral obesity (excess fat around your organs and midsection), and Metabolic Syndrome in women.

By implementing stress reduction and relaxation techniques within the first 30-45 minutes of awakening, one can lower their CAR and reduce their risk for disease. This also helps set the tone for fluctuations in cortisol (the stress hormone) throughout the day.

What do you enjoy doing when you wake up to set your mind at ease? Perhaps meditation, prayer, stretching, or deep breathing might be worth a try.

Meal planning is a great tool to help you succeed. You don’t need to have fancy equipment or be a rockstar chef, just be intentional about decisions and figure out ahead of time what you’ll eat. When you take the time to plan you put your executive brain in control as opposed to being swayed by the impulsive choices from your hindbrain. #mealplanning #mealprep #weightlosstips #loseweightforgood #mindset #medicalweightloss #obesitymedicine #weightmanagementspecialist #loseweight #obesitydoctor #weightmanagement #washingtondc #northernvirginia #nova #fairfaxcounty #fairfaxva

Building awareness around why we eat is one of the first steps to losing weight and improving your relationship with food.

Sometimes it's hard to know the difference between emotional eating and physical hunger. And while it's ok to enjoy your food, it's main source should be for fuel and nourishment to your body.

Try to ask yourself before you eat if you are actually hungry- do you feel your stomach growling or have a slight headache? Has it been a while since your last meal?

OR are you having a specific craving tied to a certain emotion? Perhaps you are feeling overwhelmed, stressed, tired, lonely, or bored? If that's the case, working on tools to address your emotions or distract yourself are necessary to achieve success.

Insulin resistance occurs when cells in your muscles, fat, and liver don’t respond well to insulin and can’t easily take up glucose from your blood. Medical evidence points to obesity, especially too much fat in the abdomen and around the organs, called visceral fat, as a major cause. Insulin resistance promotes inflammation and leads to many other chronic diseases, including diabetes and heart disease.

Not only does insulin resistance make it difficult to lose weight, as it promotes fat storage, it also leads to metabolic dysfunction throughout the body increasing the risk of:

~PCOS
~Diabetes
~Heart Disease
~Fatty Liver
~Elevated Triglycerides
~Depression

Insulin resistance is caused by genetic and lifestyle factors. Lifestyle modifications focusing on improved nutrition and increasing physical activity are the foundation of addressing insulin resistance. Genetic factors for insulin resistance can be treated with medications, when needed.

🍁Growing up in California, I never appreciated fall and the beautiful changes in nature. Since living in Virginia, fall has become my favorite time of year. These tasty and nutritious pumpkin chocolate chip cookies are an easy gluten free option to share with your loved ones.
They will also make your kitchen smell divine!

PUMPKIN SPICE CHOCOLATE CHIP COOKIES 🎃🍪

You'll need:
1 ripe banana (mashed)
¼ cup almond butter (or any nut butter)
½ cup pure pumpkin
1 tsp pumpkin spice
1 cup oats (I used gluten-free)
1/3 cup mini dark chocolate chips
1. In a small bowl, combine the mashed banana, almond butter, pumpkin, and pumpkin spice.
2. Stir in oats.
3. Fold in chocolate chips.
4. Scoop onto a lined baking sheet and flatten (this batch made 6 cookies). Add more chips on top if desired.
5. Bake in the oven for 12-14 minutes at 400F. (Longer for firmer texture)
6. Remove from oven, add flaky sea salt (optional), and enjoy. 🧡

Medical weight management is changing lives! Not only is it a safe, doctor guided option for weight loss, but it's completely customized to you and your biology, making it one of the most successful and sustainable ways to completely change your health.
Let's get started.

For some this win might seem like no big deal, but for my patient it was life changing! She walks up and down stairs as part of her daily job. Now she’s not in any pain while doing it!

She’s lost 47 pounds, and has regained her life and vitality.

Medical weight loss is so much more than achieving a number on the scale, it’s getting back all the things that we’re keeping you from living!

💃🏻Weight gain in women. Women will gain weight at 3 distinct times in their life: 1. Menarche at the onset of their period 👯‍♀️ 2. Pregnancy 🤰🏽 3. Menopause 👩‍🦳 There are 3 reasons for this: 1. A decline in estrogen leads to an increase in insulin resistance. 2. Poor sleep related to hormonal fluctuations, stress, anxiety and depression. 3. Declining muscle mass. Find a doctor that will look at you holistically, recognizing the multifactorial causes for weight gain and helping you implement lifestyle changes that will address all of these. #weightgain #weightloss #weightlossjourney #menopause #abdominalweight #insulinresistance #holistic #healthyliving #lifestylemedicine #babysteps #loseweight #washingtondc #fairfaxva #tysonscorner #drmom #mamadoc

A lot of patients who come to see me think I have a magic cure to their weight loss struggles. While I am a board certified obesity and lifestyle medicine doctor, I tell all my patients that regardless of what tools we use to help with weight loss, their outcome is still highly dependent on the lifestyle changes they are committing to.

Even with medication use, those who engage in lifestyle modifications and nutritious eating will always be more successful. Medications help you do what you need to do with a bit more ease, but they are not a substitute or quick fix for bad habits.

It’s critical to have realistic expectations when you embark on a new health journey. If you think you’ll magically shed the weight without making an honest effort, you’ll be quickly disappointed.

A commitment to health requires a commitment to a change in mindset and behavior.

As part of our Medical Weight Loss plan, I'll give you the nutritional knowledge to make the right choices when it comes to your food.

✔︎ Full health assessment with bloodwork
✔︎ Customized health & weight loss plan
✔︎ Prescriptions for weight loss medications
✔︎ Ongoing coaching..and more!
Schedule your free consultation today. 🎉

💤Sleep is one of the most critical times of your day when you are trying to lose weight! No matter how much you exercise and how well you eat, if you’re not getting good quality sleep, you’re body won’t be optimized for fat loss and optimal health.

Getting enough protein in your diet is critical for weight loss, muscle and bone health, and reduction of diabetes and heart disease.

While everyone’s protein needs differ, aiming for a minimum of 20-30 grams per meal is a good baseline.