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Do You Need A Little Help Sleeping?

Posted on April 27, 2015 by

Sweet Dreams!

Sweet Dreams!

How long to you lay in bed staring at the ceiling or counting sheep? If it takes more than 10-15 minutes to fall asleep, you may find that a supplement will help you drift off easier.

You’ve no doubt seen entire shelves of products available at the drugstores that are meant to   induce sleep and aid you in a restful night. Which ones are safe and yet effective?

Melatonin is a hormone produced within your pineal gland (a light-sensitive organ inside our brain). The hormone production is stimulated by the dark and suppressed by light. Melatonin is the key to helping our body know when to sleep, and when it is time to wake up. When you have insufficient exposure to natural light, your body may not produce what you need. A supplement taken 60-90 minutes prior to bedtime can help you fall asleep easier.

People have used Chamomile Tea for centuries to induce sleep. Studies seem to back up its calming effect. The FDA considers chamomile tea to be safe with usually no side effects.

L-Tryptophan is an amino acid that is essential to the natural production of melatonin and     serotonin within your body. It may be purchased as a supplement and is found naturally in eggs, seaweed, spinach & soy proteins.

L-Theanine helps your brain to relax, reducing your feelings of stress and anxiety. This helps you sleep. Stress and anxiety are two of the main issues associated with insomnia and other sleep disorders. L-Theanine has been found to increase your “Alpha” brain waves, which are small   electrical impulses your brain emits when it is in a relaxed state. L-Theanine is derived from green tea leaves and also mushrooms.

Known for its calming effect and sedative properties, Valerian is often used to treat depression, insomnia and anxiety. Valerian comes from the root of an herb does not contain a habit-forming ingredient, like some prescription medications and generally will not leave you feeling groggy or hung-over the next day.

Lavender Oil, either used in a linen spray or rubbed onto the skin may also help you relax and fall asleep.

Melatonin is available in both 1mg sublingual tabs and 3mg capsules at the CFWLS Nutrition Store.


Deviled Eggs with Bacon & Cheddar

Posted on April 24, 2015 by

bacon cheddar eggsIt’s the little extra that makes them worth making!



12 eggs

½ cup mayonnaise

4 slices bacon

2 green onions sliced thin, slice stems for garnish

¼ cup finely shredded Cheddar cheese

1/8 tsp celery salt

1/8 tsp paprika



1.       Bring eggs in water to a boil and turn off heat. Cover and let stand 10-12 minutes. Remove eggs from water and allow to cool. Eggs may be placed in ice water to cool more quickly. Once cool, remove shells and place in bowl.

2.       Cook bacon over medium-high heat until evenly brown. Remove from heat and crumble to small bits.

3.       Slice onions, reserve green stems for garnish.

4.       Cut eggs in half length-wise and pop yolk out into medium bowl. Using fork, mash egg yolks to eliminate lumps. Stir in mustard, mayo, bacon, onions and cheese. Add seasonings and stir until smooth.

5.       Using two small spoons, scoop small amounts into each half of the eggs. Garnish with crumbled bacon and green onion or chives.


Makes 12 servings

Nutrition Facts:

Calories 187

Total Fat 17g

Total Carbohydrates 1g

Dietary Fiber .1g

Protein 8g

Print Recipe: Bacon and Cheddar Deviled Eggs

Low Carb Shepards Pie

Posted on April 17, 2015 by

Low Carb Sheperds PieAlways a favorite at CFWLS!


4-6 pieces bacon, chopped

2 pounds ground beef

Small onion, chopped

Salt and pepper

1/4 teaspoon toasted onion powder

1/4 teaspoon garlic powder

1 egg, beaten

8 ounces cheddar cheese, shredded and divided

16 ounce package frozen green beans

16 ounce package frozen cauliflower

3 tablespoons butter, divided

1/4 cup sour cream

1 tablespoon chives, minced

1 Packet Beef Bouillon Protein Soup mixed with 4oz hot water



  1. In a large skillet, fry the bacon until crisp; drain well and set aside. In the same skillet, brown the hamburger and onion, seasoning with salt and pepper; drain the fat.
  2. In a 7 1/2 x 11 3/4″ baking dish, mix the hamburger, bacon, onion and garlic powders, and mixed bouillon. Check the seasoning for salt and adjust if needed, then stir in the beaten egg and half of the cheese.
  3. Spread over the bottom of a baking dish. Meanwhile, in a medium pot, cook the green beans according to the package directions; drain well then return to the pot and stir in 1 tablespoon butter.
  4. Season to taste with salt. Spread the beans over the meat layer.
  5. In the same pot, cook the cauliflower 10-12 minutes until very tender; drain well. Put the cauliflower, 2 tablespoons butter and the sour cream in a food processor. Puree until smooth. Add the chives and pulse to blend. Adjust the seasoning, if necessary, then spread evenly over the green beans.
  6. Sprinkle the remaining cheese over the top. Bake at 350º for 35 minutes, until hot and bubbly. Freezes well.


Makes 8 servings

Nutrition Facts:

Calories 433

Total Fat 31g

Total Carbohydrates 8g

Dietary Fiber 3g

Protein 32g

Print Recipe: Low Carb Shepards Pie

Doc Weight Loss – Carbohydrate Sensitivity and Insulin Resistance

Posted on April 15, 2015 by

Tuscan Chicken

Posted on April 10, 2015 by

Tuscan Chicken

Tuscan Chicken

Serve right from the skillet!


2 Tbls olive oil

4 chicken breast halves

1 tsp sea salt

1 tsp fresh ground pepper

1 tsp oregano

½ tsp thyme

½ yellow onion, diced

3 cloves garlic, minced

8 oz baby bella mushrooms, sliced

1 pkg frozen artichoke hearts

½ cup sun-dried tomatoes, chopped

1 can black beans, rinsed

1 jar (15 oz) roasted red peppers

½ cup shredded Parmesan cheese




  1. Season chicken with salt & pepper. Heat olive oil in skillet and brown chicken on both sides over medium-high heat. Add onions half way through, brown slightly.
  2. Add mushrooms, garlic, tomatoes & artichoke hearts. Stir in oregano & thyme and cook covered for 5 minutes.
  3. Add remaining ingredients and allow to heat through. Sprinkle on Parmesan cheese and cover until it starts to melt.


Makes 4 servings

Nutrition Facts:

Calories 345

Total Fat 8g

Total Carbohydrates 24g

Dietary Fiber 10g

Protein 42g

Print Recipe: Tuscan Chicken Skillet

Low Carb Chocolate Mug Cake

Posted on April 03, 2015 by

Dark & rich!

Dark & rich!

Very rich – grab 2 spoons and share the goodness!


2 Tbls almond meal

2 Tbls Splenda sugar substitute

1 Tbls unsweetened cocoa powder

1 Tbls coconut oil

3 Tbls half & half

1 tsp vanilla

1 whole egg



  1. Melt coconut oil in mug.
  2. Add remaining ingredients.
  3. Stir well.
  4. Microwave on high for 90 seconds.
  5. Grab a spoon & enjoy!


Makes 1 serving (unless you’re willing to share!)

Nutrition Facts:

Calories 390

Total Fat 33g

Total Carbohydrates 6g

Dietary Fiber 4g

Protein 15g

Print Recipe: Low Carb Chocolate Mug Cake

Baked Tilapia with Tomatoes & Capers

Posted on March 27, 2015 by

tilapia_and_tomatoesDinner in less than 30 minutes!



16 oz frozen tilapia fillets, thawed and patted dry

2 teaspoons ground cumin

1 teaspoon ground black pepper

1/2 can Ro-Tel tomatoes, drained

1 Tbls capers



Preheat oven to 400 degrees. Lay tilapia fillets in 9 x 9-inch baking dish. Sprinkle cumin and black pepper over fish. Add tomatoes; sprinkle lightly with parmesan cheese. Bake 20 minutes or until fish flakes easily with fork.

Add a green salad and you’re set!


Makes 2 servings

Nutrition Facts:

Calories 220

Total Fat 1g

Effective Carbohydrates 3.5g

Protein 30g

Print Recipe: Zesty Baked Tilapia