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Dr. Charlie Seltzer > Blog > Inspiration > Mental Health

Mental Health

Depression and weight gain

May is Mental Health Awareness Month: Charlie’s Story

  • May 29, 2019
  • By: Dr. Charlie Seltzer
  • Category: Eating Disorders, Inspiration, Lifestyle, Mental Health, Overcoming Challenges
  • Comments: 0

May is mental health awareness month, so I thought it was a good time to...

Summer is coming…

  • April 17, 2019
  • By: Dr. Charlie Seltzer
  • Category: Fitness, Lifestyle, Mental Health, Nutrition & Recipes, Overcoming Challenges, Weight Loss
  • Comments: 0

Summer is almost upon us, and with it, the slew of magazines chock full of...

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Happy New Year

  • December 31, 2018
  • By: Dr. Charlie Seltzer
  • Category: Fitness, Lifestyle, Mental Health, Overcoming Challenges, Uncategorized, Weight Loss
  • Comments: 0

Well, it’s almost 2019. On the brink of a brand new year, I want to...

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Dr. Charlie Seltzer MD
What is the SECRET to PERMANENT #weightloss???? 👀 SPOILER ALERT 🚨 There isn’t one.... but there is a key 🔑 1. Identify natural behaviors and tendencies 2. Change as little as possible to get into a caloric deficit Questions about weight loss and fitness? Reach out to me or my staff were here to help. -Dr. Charlie
TGIFood Friday! Our Fitness Nutrition Specialist @ TGIFood Friday! Our Fitness Nutrition Specialist @nikki.spaulding made this great 4 ingredient salad that can be thrown together in no time at all. It’s under 300 calories, high in protein and can be made with ingredients you probably already have in the house. Try this for lunch the next time you want a filling but macro friendly meal. Nutrition information below. -Dr. Charlie ⠀ ⠀ Salsa Salad: ⠀ 4 oz cooked lean ground turkey (cooked in non-stick pan with salt and pepper)⠀ 2 tbs. Low Fat Ranch (try Bolthouse Farms Ranch) ⠀ 3 tbs. Salsa⠀ 3-4 cups chopped Romain Lettuce ⠀ Place all ingredients in a large bowl and toss to combine. Makes 1 big serving. Calories: 298, Protein: 25g, Carbs: 17g, Fat: 12g
Can you increase your metabolism? The answer is ye Can you increase your metabolism? The answer is yes, but it’s important to mention that it’s not going to help with weight loss unless you’re controlling your nutritional intake. Here’s 3 ways you can boost your metabolism: 1. Lift weights (which you should be doing anyway). The process of incorporating amino acids into new muscle tissue costs energy which can come from the breakdown of fat molecules. 2. Do high intensity interval training (HIIT). Not only will you burn calories during the workout, but for a significant amount of time after the workout is done. 3. Take a supplement called Capsaicin. This is the ingredient that gives chili peppers their heat. Not only does it help raise metabolism but it probably improves blood flow as well. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie
Here’s another macro-friendly recipe from our FN Here’s another macro-friendly recipe from our FNS, @nikki.spaulding: Chicken Cheesesteak Stuffed Peppers. These are easy to make, filling and full of protein. Makes enough for a dinner for two and then lunch the next day. If you try this recipe let us know what you think. Question about weight loss and fitness? Reach out to me or my staff, we’re here to help. -Dr. Charlie ⠀ ⠀ Chicken Cheesesteak Stuffed Peppers⠀ Ingredients: ⠀ 3 Bell Peppers – cut in half and seeded. ⠀ 1 Onion – diced. ⠀ ½ pound mushrooms – washed and sliced. ⠀ 1 pound chicken breast – cut into thin slices.⠀ 6 slices low-fat Sargento provolone cheese – cut slices in half.⠀ 1 tsp. olive oil ⠀ 2 tsp. Italian Seasoning ⠀ 1 tsp. Red Pepper Flakes ⠀ ⠀ Method: ⠀ Preheat oven to 400. Heat a nonstick pan until hot and add the olive oil. Place chicken and onions in pan and cook until the chicken is no longer pink. Cook mushrooms in a separate nonstick pan and cook until tender. Drain mushrooms and mix with chicken and onion. Add salt and Italian seasoning. Take a bell pepper half and place half of a slice of cheese in the bottom of the pepper. Repeat with the rest of the pepper halves. Divide the chicken mixture evenly between the six pepper halves and place on a cookie sheet. Bake for 20 minutes. Remove peppers from oven and top with the other half of the cheese slice. Return to over and bake an additional 10 minutes or until cheese has melted. Sprinkle with red pepper flakes if you like a little kick. Enjoy! ⠀ ⠀ Serving Size: 1 whole pepper (2 halves) - Calories: 348, Protein: 57g, Fat: 11g, Carb: 10g
What is the most effective muscle building workout What is the most effective muscle building workout? There is no single best workout for everyone. However the most effective routines share certain attributes so you should make sure that these 3 points are included in your routine: #1 Your workout trains both type 1 and type 2 muscle fibers which are necessary for complete development. #2 Your workout takes advantage of the three major ways that muscles grow by: A. Increasing mechanical tension. B. Metabolic stress C. Muscular damage #3 To ensure your workout is as effective as it can be you train through different set and rep ranges. Stay tuned for Part II of this video… Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
What is the best workout to get ripped fast? The m What is the best workout to get ripped fast? The most effective routines to rapidly burn body fat while maintaining or even building muscle involve intense strength training with rest periods short enough to create a cardio component. While you certainly can do weights and cardio separately, from a time management perspective it makes sense to put them together. For this purpose I like ascending rep circuits which I was introduced to by strength coach, Christian Thibaudeau @christian.thibaudeau.thibarmy. You pick an exercise for chest, back, shoulders, quads and hamstrings and you perform them as a circuit shooting for 5 reps each and then rest for 90 seconds. Then you do another circuit but with 6 reps, then rest for 90 seconds. On the third circuit you shoot for 7 reps etc. If you fail to meet the target reps for that circuit you simply eliminate that exercise for the next circuit until you’re left with 1 and then no exercises. At that point you’re done with your workout. Try this 3 times a week and see how you do. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
Happy Friday! Are you a snacker? Do you run into t Happy Friday! Are you a snacker? Do you run into the problem where you eat the majority of your calories during the day and have little left for dinner? Our Fitness Nutrition Specialist Nicole shared her “Timed Eating” schedule for this post because she loves to snack, but also enjoys cooking and eating dinner with her husband which is often in the late evening. She puts this schedule right on the wall at her desk so she can look up at any time and see when she can eat. She says, “knowing there’s a set time for me to eat helps me not to over snack throughout the day.” She also tries to eat lunch as late as possible. She’s down 2 lbs. and feels more at ease knowing how her macros will be spread out throughout the day. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
Here’s a before and after of my rock star patien Here’s a before and after of my rock star patient BW. Over the course of 1 ½ years he lost 140 lbs. and has kept it off. Additionally he has transformed his body by consistently hitting the weights using progressive overload resistance training programs I created just for him using the equipment he has in his house. At 47 the man is a MACHINE. I couldn’t be happier with his continued success. Questions about weight loss and fitness? Reach out to me or my staff. We’re here to help. -Dr. Charlie
Which is better for weight loss? Cardio or weight Which is better for weight loss? Cardio or weight lifting? The answer is BOTH, but only if you’re keeping rack of your caloric intake. If you just exercise you’ll subconsciously move less and eat more throughout the day which will offset the calories you spent exercising and if you overshoot on the food intake you might actually gain weight. However assuming your weight is stable if you keep your caloric intake constant AND add exercise AND make sure you’re active throughout the rest of day it should increase the rate of your weight loss. A proper fat burning exercise program should include both cardio and weight training each of which has unique benefits. If you want me to break down an effective fat burning routine reply FAT BURNING in the comments section of this post. Questions about weight loss and fitness? Reach out to me or my staff, we’re here to help. – Dr. Charlie
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