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Sandbell Training – New at CFWLS!

Posted on May 13, 2016 by

Sandbells ClassesI’m always very skeptical when a new “fitness craze” is introduced to the public.  I’ve worked in the fitness industry for 27 years and have experienced many useless “gimmicks” to entertain and assist people with weight loss.  So, it was with trepidation that I attended a workshop/certification on Sandbells a few months ago.  Surprisingly, it was a fun and effective workout.  And, as it turned out, they’re not “bells” but bags of sand!  As a Boot Camp instructor, I imagined all the ways I could implement them into my classes.  I hadn’t been this excited since my TRX certification.

Over the past 4 decades, numerous exercise fads have gained international excitement and participation.  The following “fads “are now popular workouts that are here to stay:  TRX (suspension training), spinning (group cycling classes), pilates (strengthening the core muscles), barre workouts (became a hit after the movie “Black Swan”), P90X (still going strong and growing), zumba (dance class with an international flavor), and more!

There were the “gimmicky” fitness tools that were just plain bad ideas:  The Slide (boring), Thigh Master (only worked 1 muscle group), Sauna Suits (dangerous!), Drums Alive (only appealed to kids), Dumbbell Utensils (are you SERIOUS?), Toning shoes by Kim Kardashian (if she wears them they MUST be good—unstable and ineffective), and more!

Sandbells (I prefer to call them Sandbags!) can be used for:

1. All fitness level and ages. They come in different sizes.
2. Cardiovascular and Resistance workouts.  You can take a Sandbell class or they can be incorporated into other classes and used as a tool:  Boot Camp, Kickboxing, TRX, HITT classes and resistance classes.
3. Great for your core.
4. You can toss, throw and SLAM them! (If a Sandbell drops on your foot, it won’t even hurt).
So, step out of your comfort zone and try something new!  We’re offering 2 special classes with Sandbells here at CFWLS (call 757-873-1880 for more info or purchase online at http://bit.ly/CFWLSONLINE, If you want individualized sandbell training, you can purchase PT packages and our trainers will teach you how to use them.  Try it! It’s a new, fun way to exercise and get in shape.

Arlyne Spalla-Benson, CPT, Group Instructor

Low Carb Lasagna with Zucchini!

Posted on May 06, 2016 by

Even the kids love it!

zucchini_lasagnaIngredients

4 medium zucchini

1 lb. ground beef (or use turkey for less fat)

2 cups baby Portobello mushrooms, sliced

1 medium onion, finely chopped

2 cloves garlic, minced

1 jar pasta sauce (look for low sugar)

8 oz. tomato sauce

1 tsp dried basil

1 tsp dried oregano

1 tsp fennel seeds, crushed

1 egg, slightly beaten

15 oz fat-free ricotta cheese

2 cups shredded mozzarella cheese


Directions

  1. Preheat broiler.
  2. Slice zucchini lengthwise into ¼ inch planks. Spray each side with cooking spray and place them on a wire rack over a baking sheet. Broil for 10-12 minutes on each side or until lightly browned.
  3. Reduce oven temperature to 375 degrees.
  4. Brown ground turkey, onion, garlic and mushrooms in large skillet. Remove from heat and stir in seasonings, pasta sauce and tomato sauce.
  5. Combine egg and ricotta cheese in small bowl.
  6. Spread 1 cup of meat sauce into greased 9×13 baking dish. Top with zucchini slices and half of the ricotta cheese mixture. Sprinkle with ¾ cup of the mozzarella cheese. Repeat the process ending with sauce on top.
  7. Bake uncovered for 20 minutes. Sprinkle with remaining cheese and bake an additional 10-15 minutes or until cheese is melted.
  8. Let stand for 10 minutes before slicing.

 

Makes 12 servings

Nutrition Facts:

Calories 209

Total Fat 8g

Total Carbohydrates 15g

Dietary Fiber 3g

Protein 20g

Print Recipe: Zucchini Lasagna

Low Carb Chicken Noodle Soup

Posted on April 29, 2016 by

Gluten-free and packed with protein!

Ingredientschicken noodle soup

4 cups chicken broth

1 lb chicken breasts, chopped (about 4)

1 cup celery, chopped

1 medium zucchini, sliced & quartered

1 medium onion, chopped

1 clove garlic, minced

2 packets of Fettuccine Pasta (available at CFWLS)

¼ tsp basil

¼ tsp oregano

1 tsp black pepper

Salt & pepper to taste

 

Directions

  1. Combine chicken, broth, celery, zucchini, onions and garlic in large saucepan. Make certain that all ingredients are covered with liquid (add water if necessary).
  2. Bring to a boil over medium-high heat. Add pasta and reduce heat to medium.
  3. Cook until pasta is done and season with oregano.
  4. Serve immediately and season with salt & pepper.

 

Makes 4 servings

Nutrition Facts:

Calories 228

Total Fat 4g

Total Carbohydrates 8g

Dietary Fiber 3g

Protein 38.5g

Print Recipe Low Carb Chicken Noodle Soup

When Your Doctor Doesn’t Agree With Weight Loss Surgery

Posted on April 25, 2016 by

Does your doctor mention weight loss as a solution for your ailments, aches and complaints? If obesity related diseases are problematic or your body mass index exceeds a healthy range, your doctor may refer you to a weight loss specialist or nutritionist.  You, like the majority of people with weight issues have tried numerous diet plans, most resulting in failure at long-term results. You’ve possibly even considered weight loss surgery. Do you know if your doctor is on board with surgical weight loss options?  We receive patient referrals from many practices but some doctors are not in favor of the surgical option. Their bias may be based on lack of research or experience with patients who have had successful weight loss procedures. Seeking a second opinion is common-place in the medical field. Don’t be afraid to keep looking.

At CFWLS, we encourage people considering weight loss surgery to be their own best advocate for personal health. Gather the information necessary to have an educated discussion with your doctor. Watch our Weight Loss Surgery WebClass or attend one of our free Weight Loss Surgery Seminars  to get started.

The medications that are prescribed to combat high cholesterol, diabetes, hyper-tension and other conditions often simply mask the symptoms while failing to get to the heart of the problem. Losing weight and keeping it off may result in eliminating these medications from your daily routine! The benefits don’t stop there, you may notice less joint pain, more energy, better sleep and a host of other positive outcomes!

CFWLS StaffFinding an experienced, board-certified Bariatric Surgeon who can answer your questions and explain your options to you is imperative. A comprehensive post-surgical follow-up plan will provide your best possible long-term outcome. Your search may be over. Dr. Thomas W. Clark is double board certified as a surgeon and Bariatrician. He has performed nearly 5,000 weight loss procedures and has dedicated almost 25 years to helping people lose weight and learn how to keep it off for life. His experienced staff will guide you and help you enjoy the process along the way!

Having a supportive doctor is important, but ultimately, it’s your body and Weight Loss Surgery is a personal choice. Do your research and obtain all pertinent information. Weigh the risks versus the benefits. Make an informed decision. Schedule a call with our office manager, Cat Williamson, to discuss your next step.

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Fettuccine with Spinach and Tomatoes

Posted on April 22, 2016 by

Another great fresh & tasty vegetarian option!

IngredientsFettuccine with spinach and tomatoes

2 packets of Fettuccine Pasta (available at CFWLS)

2 tsp olive oil

4 cups fresh spinach

1 cup grape or cherry tomatoes

2 Tbls capers

1 clove garlic, minced

¼ cup fresh basil

¼ tsp oregano

1 tsp black pepper

1/4 tsp salt

4 Tbls Parmesan cheese

 

Directions

  1. Cook pasta according to directions, drain.
  2. Add olive oil to wok or skillet and heat to medium high.
  3. Add spinach, tomatoes, capers, garlic and basil. Cook until slightly wilted and add pasta.
  4. Season with oregano, salt & pepper.
  5. Serve with 2 Tablespoons of parmesan cheese.

 

Makes 2 servings

Nutrition Facts:

Calories 222

Total Fat 9g

Total Carbohydrates 11g

Dietary Fiber 6g

Protein 26.5g

Print Recipe: Fettuccine with Spinach and Tomatoes

Crunchy Almond Chicken

Posted on March 18, 2016 by

Great crunch without the carbs!

crunchy almond chickenIngredients
1 pound boneless, skinless chicken breasts
1 cup almonds
1 tsp salt
½ tsp pepper
½ tsp garlic powder
¼ tsp cayenne pepper
1 cup almond flour
2 tsp water
2 eggs

Directions
1. Preheat the oven to 375 degrees.
2. Line large baking sheet with parchment or aluminum.
3. Crush almonds in food processor to a fine mix. Pour into shallow dish.
4. Add salt, pepper, cayenne, garlic powder and almond flour to crushed nuts and blend well.
5. Whisk eggs and water in shallow dish.
6. Dip each chicken breast into egg mixture and dredge in crushed nut mixture. Coat each side evenly.
7. Place each piece of chicken on lined baking sheet.
8. Bake at 375 degrees for 30-40 minutes (until juices run clear).
Makes 4 large servings

Nutrition Facts:
Calories 383
Total Fat 33g
Total Carbohydrates 13g
Dietary Fiber 7g
Protein 39g

Print Recipe Crunchy Almond Chicken

Helping Your Overweight Child

Posted on March 14, 2016 by

active father son The rates of childhood obesity have tripled in the past 3 decades. Today, 1 in 3 American kids are overweight or obese. Our changes in lifestyle have led to this sad epidemic. We’re eating food on the run in lieu of sitting as a family for a home-cooked meal. Video games have replaced exercise, PE has been reduced at schools to 2 or 3 times a week, and portion sizes have tripled.

Children are now facing serious health issues that, in the past, were primarily associated with adults. These health risks include: asthma, diabetes, high blood pressure, sleep problems, heart disease, and more! That’s a big burden for a child to deal with. Parents of overweight children are often frustrated and searching for answers.

The first step to helping your overweight child is to make an appointment with your child’s pediatrician for a check-up. It’s important to find out if they are clinically obese and if there are any underlying health issues. Then, follow these guidelines:

*MAKE THEM FEEL LOVED: Above all, make them feel loved no matter what size they are. Their self- esteem is often lacking and they feel stressed and anxious.

*EDUCATE: Teach your child about proper nutrition, how to read labels, and even how to cook. Explain the importance of exercising every day.

*INVOLVE THE WHOLE FAMILY: When a family member has a chronic illness, it affects the entire family. Likewise, if one of the kids is obese the family is impacted. Everyone needs to be encouraging, supportive, and eat home-cooked meals together. Challenge the whole family to eat healthy in order to set a good example.

*NUTRITION: Ensure they eat breakfast every day, drink lots of water, refrain from sugary drinks, limit sweets, and consume sufficient protein.

*EXERCISE: Encourage your child to fit in60 minutes of moderate intensity activities every day. Participate as a family:

*Sign up for a Family-friendly 5K race/walk
*Take the family on vacations where they can hike, ski, climb, or swim
*Sign your child up for a sport
*Take fitness/dance classes together

*LIMIT ELECTRONICS: Use electronics as positive reinforcement after they’ve completed their homework and gotten some exercise. The American Academy of Pediatrics suggests no more than 2 hours a day for electronics (TV, IPAD, computer, etc…). Studies have shown that children with TV’s in their bedrooms are more likely to be obese.

As a parent you have the responsibility of setting a good example for your kids by eating healthy and exercising regularly.  Help them lead a healthy, active lifestyle and provide them with love and support.

For more support and advice on helping your overweight child, listen to Dr. Clark’s podcast interview with Childhood Obesity specialist, Dr. Wendy Sinclair at: http://cfwls.com/blog/bouncing-back-from-childhood-obesity/

Chicken with Mushrooms and Raspberries

Posted on February 12, 2016 by

Don’t be shy – you’re going to love it!

Raspberry Mushroom ChickenIngredients

4 boneless, skinless chicken breasts

Salt & pepper

1 Tbls olive oil

4 cloves garlic, crushed

1 large shallot, chopped

1 c chicken broth

½ cup dry red wine

8 oz baby bella mushrooms

1 cup fresh raspberries

1 Tbls butter

1 Tbls balsamic vinegar

1 tsp grated lemon zest

 

 

Directions

  1. Season chicken with salt & pepper.
  2. Heat skillet over medium heat and add olive oil.
  3. Sear chicken on each side for about 3 minutes. Remove chicken from pan and set aside.
  4. Add garlic and shallot to skillet and cook over medium heat for 1 minute.
  5. Add chicken broth and wine, cook until slightly reduced or about 10 minutes.
  6. Add sliced mushrooms and lower heat to a simmer.
  7. Return chicken to skillet, cover and simmer until chicken is cooked through or about 10 minutes.
  8. Add butter, balsamic vinegar and lemon zest. Stir to blend.
  9. Toss raspberries into and allow to warm about 1 minute.

 

Makes 4 servings

Nutrition Facts:

Calories 258

Total Fat 11.5g

Total Carbohydrates 6g

Dietary Fiber 2g

Protein 38g

 

Print Recipe: Raspberry Mushroom Chicken

Adapted from Trisha Yearwood recipe on Food Network

Don’t Fear the Fat!

Posted on February 08, 2016 by

fats banner

Fat is one of 6 nutrients essential to good health. (Water, Protein, Vitamins, Minerals and Carbohydrates are the others). We can’t live without them. Unfortunately, fats have been demonized in the past few decades. The public was encouraged to cut out or drastically cut back on fat. Our fat intake dropped from 40% of our diet to 34%. Yet, the fat reduction didn’t help with our weight problems and the obesity epidemic spiraled higher.

Fats are more calorie dense than carbohydrates and protein, but it’s not just the weight of the food that matters. What matters most is what the food does inside; how they break down and are used by our bodies. When the food industry removed fats from our food, the fat was replaced with sugar or other staches.  ALL carbohydrates break down into sugar. They are the reason why Americans continue to struggle with their weight. Fat is not the culprit, it’s the carbohydrates.

*Our bodies use 3 types of fats for fuel:
Monounsaturated: These are the healthier fats found in olive oil, nuts and avocados.
Polyunsaturated: Mostly healthy fats found in sunflower oil, flax seed oil, salmon, and grape seed oil.
Saturated: Found in butter and lard, less desirable for the diet.

*Other types of fats:
Cholesterol: It’s been given a bad rap but is essential for life and normal cellular function. The body manufactures 85% and the rest is found in foods we eat. The building blocks of cholesterol are CARBS! So, to reduce cholesterol you must reduce the amount of carbohydrates you consume.
Triglycerides: Essential for life, provides calories, and can be burned for energy. To reduce triglycerides, you must reduce carbohydrates.
Trans Fats: These are man-made fats designed to preserve the shelf life of food. There is a direct association between intake of trans fats and increased risk of heart attacks. They can be found in fried foods, baked goods, crackers, and vegetable shortening. Consuming even trivial amounts can cause damage.

*The GOOD fats:
EFA’s are polyunsaturated fats that are essential for life, but the body can’t produce them. These fats are not used much as fuel, but they are the lubricant that keeps the engine going. The American Heart Association recommends 1 gram a day, but we should ingest even more.
Omega 6: Easily available in food.
Omega 3: Found in tuna, sardines, almonds, and walnuts.

Insulin is a master hormone made by the pancreas that allows your body to use sugar from carbohydrates for energy or for storage. It helps to maintain normal blood sugar levels. Lipoprotein lipase is an enzyme needed to store fat in the cells. Insulin levels rise when we eat carbohydrates. It then turns on the lipoprotein lipase, which causes fat storage. Therefore, it’s not FAT that leads to fat storage, but CARBS! You can’t store fat unless your carbohydrate intake is high enough to release insulin.

Remember that fats are vital to good health! If you’re eating a fairly low-carb diet, you shouldn’t fear fat. Eating fat won’t make you fat. Everyone should consume more Omega-3 fatty acids and reduce carbohydrates. We sell EFA’s in our nutrition store here at The Center for Weight Loss Success. It’s your life. Make it a healthy one!