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5 Tips for Summer Food Safety

Posted on June 29, 2015 by

inside job

Dining ‘Al Fresco’ is always fun but the warm weather can spell trouble when it comes to keeping food fresh. More than 20% of all food-borne illnesses result from food consumed in the home. This affects about one out of every six Americans each year. Here’s 5 tips to keep your food safe in the summer heat!


Soap and Water

  • Wash your hands in warm soapy water before handling food and between tasks
  • Wash hands whenever returning to the food prep area
  • Wash and sanitize food prep surfaces and all dishes and utensils after use – take special     precautions with wooden utensils and cutting boards, can openers & scissors, etc.
  • Protect all surfaces that food will contact from insects, pests and animals

Germiest surfaces: fridge water dispenser, rubber spatula, blender, fridge produce bins & deli compartment, knife block, can opener, fridge seal

Separate Raw & Cooked Foods

  • Keep raw meats, poultry and seafood from touching other foods
  • Separate equipment and utensils to prevent cross-contamination
  • Store food in closed containers to prevent contact with other foods

Cook Foods Thoroughly

  • Ensure that all meats, seafood, poultry, and eggs are cooked completely (juices should run clear)
  • Bring all soups and sauces to boiling

Keep Food at Safe Temperatures

  • Cooked foods should be refrigerated after 2 hours (1 hour if temps are over 90° F)
  • Keep perishable foods refrigerated until serving (below 40° F)
  • Store hazardous foods on bottom shelves so they can’t drip and cross-contaminate
  • Keep cooked foods hot until serving
  • Do not thaw frozen foods at room temperature
  • Watch expiration dates

Use Clean Water and Raw Foods

  • Use clean tap water to prepare foods and clean surfaces
  • Select fresh, unblemished produce and meats
  • Wash all produce, extra care on anything to be eaten raw

Don’t become a statistic! Keep yourself and others safe from foodborne illness!


Summer Essentials for a Good Night’s Sleep

Posted on June 22, 2015 by

your choiceSummer has officially started, the kids are finished with another year of school, and you’re planning a much-needed, relaxing vacation.  Perhaps you’ve lost a few pounds, feel healthier than last year, and are ready to put on those new shorts!

Packing, traveling, airports, sight-seeing, sleeping in unfamiliar places….it can leave you feeling exhausted!  As fabulous as the getaway sounds, your vacation could be sabotaged if you’re too tired to enjoy it.

Don’t forget how hard you’ve worked to achieve a healthier lifestyle.  Getting sufficient rest is an integral part of that new lifestyle.  Less sleep means more health problems.   Sleep deprivation often causes you to reach for comfort foods.  Leptin is a hormone that tells your brain when to stop eating.  It’s less abundant when you’re sleep deprived.  The hormone ghrelin tells you when to eat, and is more abundant when you’ve haven’t gotten enough Zzzzzzzz’s.

Strategies for ensuring enough rest before and during vacation:

  • Plan Ahead:  don’t wait until the last minute to pack or finish a work project.
  • Plan for Rest:  fit rest times into your vacation.
  • Stick to a Sleep Schedule:  go to bed and get up at the same time each day.
  • Maintain Sleep Rituals:  bring your favorite pillow,  blanket, or relaxing reading  material.
  • Bring your Sleep Aids:  noise machine, fan, sleep mask, or ear plugs.

Have a great time!


Fun in the Sun…and Safe Too!

Posted on June 15, 2015 by

necessaryWhat you need to know to make your summer fun…safe too!

Summer – the perfect time to get out doors and enjoy what nature has to offer. A time for walks, water sports (and you know how much I love to wakeboard!!), boat rides, picnics, runs, bike rides, golf, gardening and enjoying time with family and friends. It all sounds so wonderful…and it is as long as you stay hydrated, keep your food safe and make the most of your fitness opportunities!

Hydration in the Virginia summer heat can be a real challenge.   As you know, water is necessary for life and nearly every bodily function. So how much do you need? Generally, for adults, you should drink at least 64 ounces of water each day and   increase your water intake before (16-20 ounces), during (6-10 ounces every 10-20 minutes) and after activity and period of exposure to high heat (about 24 ounces within 2 hours after exercise). If you don’t drink enough water daily, you can experience dehydration. Severe dehydration can lead to heat stroke and even death so be very careful. Symptoms of dehydration commonly include:

*Dry lips and mouth




*Dark, concentrated urine

*Nausea/muscle cramps

*Disorientation/unconscious (seek medical treatment immediately)

Tips for staying hydrated:

*Keep water with you at all times/plan ahead (add a protein flavor for added benefit and great taste – The CFWLS store can definitely hook you up – the options are endless!)

*Get out of the sun and into the shade when outdoors as much as possible

*Wear a hat (protect your skin too with sunscreen)

*Wear lightly colored clothing

*Don’t forget to keep your children and pets hydrated too!

Take time for yourself and have fun!!!


6 Exercise Excuses That Don’t Stand Up!

Posted on June 08, 2015 by

start todayWe all live busy, hectic lives and it’s a struggle to fit everything into one day. So, we have to make sacrifices on a daily basis. After working 8 hours, taking care of the kids, and doing yard work, who has time for exercise? YOU DO! Do you fabricate excuses for not working out? You need to make the time and develop the habit. It only takes about three weeks to form a habit, and then it will become integrated into your daily schedule. Making time for fitness is crucial to your health, well-being, and longevity.

Our Personal Trainers hear it all and these are the most common “I can’t exercise” excuses we get from clients:

  1. No Time:   Squeezing in 30 minutes of exercise should be feasible: over lunchtime, before work, or by skipping one of your TV shows. No one has time. You either have to MAKE the time, or deal with the consequences later when you’re faced with obesity related diseases.
  2. It’s Boring: Find something enjoyable and physically challenging. Bring a friend/spouse along, listen to motivating music, watch T.V., or study.
  3. Hate Gyms/Not Convenient:   A gym is not compulsory in order to get in shape. Use a neighborhood pool, walk/jog in the neighborhood, walk up and down stairs, jump on a trampoline, or use an exercise video.
  4. I Always Give Up Because I Never See Results: Are you exercising out of your comfort zone? Are you including strength/resistance training? Exercising at least three times a week? Maybe you’re not getting enough sleep, are overly-stressed, or have hormonal issues. You can’t  underestimate all the wonderful benefits of regular exercise. There are positive changes happening in your body that you can’t necessarily see.
  5. I’m Going To Start Exercising As Soon As…………. It’s like having your first child, there’s never going to be the absolute perfect time. There will always be excuses. Life is always going to get in the way. The time is NOW.
  6. Too Many Aches and Pains: Lack of exercise may be the CAUSE of your aches and pains. Exercise helps keep off the excess weight that exacerbates painful joints. And regular workouts are a great way to treat and prevent lower back pain.

If you’re working out regularly and consistently, keep it up. If not, what are your excuses? Make your health a priority and you’ll feel better physically and mentally.


Sugar Free BBQ Sauce

Posted on June 05, 2015 by

Sweet & Tangy!

Sweet & Tangy!

Delicious on ribs, chicken – anything!

1 tablespoon canola oil

1 cup minced onion

2 cloves garlic, minced

2 beef bouillon cubes

1/2 cup hot water

3 (6 ounce) cans tomato paste

1 cup granular sucrulose sweetener (such as Splenda®)

3/4 cup Worcestershire sauce

3/4 cup Dijon mustard

3 tablespoons hickory-flavored liquid smoke

1 teaspoon salt 1/2 cup cider vinegar

1 tablespoon hot pepper sauce (such as Tabasco®), or to taste

1. Heat the oil in a large saucepan over medium heat, and cook and stir until the onion is translucent, about 5 minutes. Mix the beef bouillon cubes and water in a cup until the cubes are softened and beginning to dissolve, and pour the water and bouillon cubes into the saucepan. Bring to a simmer, stirring to dissolve the cubes. Mix in the tomato paste, sucralose sweetener, Worcestershire sauce, Dijon mustard, liquid smoke flavoring, salt, cider vinegar, and hot pepper sauce. Stir until the sweetener has dissolved.

2. Bring the sauce to a simmer, reduce heat, and simmer until the flavors have blended, 25 to 30 minutes. Stir frequently. For best flavor, cover and refrigerate overnight. Store in refrigerator up to 1 week.
Makes 10 servings.
Nutrition Facts:

Calories 37

Total Fat .1.4g

Total Carbohydrates 6.4g

Dietary Fiber .6g

Protein .6g

Print Recipe Sugar Free BBQ Sauce

Weight Loss Surgery Success – Choosing SMART Goals After Weight Loss Surgery

Posted on June 03, 2015 by

How To Turbo Boost Your Weight Loss Efforts

Posted on June 01, 2015 by

just do itNearly everyone I see at the Center for Weight Loss Success would love a prescription to ‘Turbo Boost ’ their weight loss efforts. I will share exactly how to turbo boost your efforts with what you are eating!

You know I love fitness but when it comes to getting your number on the scale to go down, focusing on what you are eating will make the biggest difference. I am going to give you the simplified version (in your weight loss program at CFWLS we make this more specific to you and your situation).

You need to pay attention to what you eat…yes, especially during your weight loss phase; you need to document what you eat. However, I know you are short on time so I will simplify it even further (you can even do this now on our CFWLS app – track your weight loss, your pictures and what you eat).

If you are willing to do just ONE thing, count your carbohydrate intake in a 24 hour period and keep it to < 50 grams.

If you are willing to do just TWO things, count your carbohydrates and protein intake in a 24 hours period and focus in keeping a 2:1 ratio of protein to carbohydrates. For example if you take in 50 grams of   carbohydrate, your protein intake should be around 100 grams. This is important to preserve your lean body mass and specifically your metabolism.

If you are willing to do THREE things, count your carbohydrates, protein and calories. As for calories, this number is different for everyone. Your calorie ceiling is essentially the total calories you can ingest and still see your number on the scale going down.

All of these numbers are also influenced by your fitness (or lack thereof). But can easily be figured out. Optimizing your hormones can also make a difference in your long term weight loss success.

This may be simple but that’s the point! Better yet, it works!

So read on and ‘turbo boost’ your efforts. If you take this information and implement, you will see your efforts pay off big time! Let us know if you need help.

Here is an additional tool! iphone5standinglt_429x1134Download our CFWLS Mobile App! Track your weight, your photos and what you eat! (CFWLS in the App Store & Center for Weight Loss Success in Google Play)


It’s Time to Review (Your Weight Loss Goals)

Posted on May 25, 2015 by

inspiredSetting a new goal is always exciting at the beginning of a weight loss or fitness program. But that isn’t the end of it. How often do you pull them out and to review your progress?

Don’t wait until you’ve achieved your target weight or personal best. Anytime you feel like you have hit a plateau or have reached a mini-goal, take a few minutes to review your latest set of goals and ask yourself a few questions.

S – Were your goals specific enough? Did you include exactly what you hoped to achieve? Did you name anyone or anything that was important to helping you succeed in this challenge? Are there any skills, knowledge or resources that you need to obtain in this process?

M – Did you list your unit of measurement? In order to see how far you have come, a standard unit (pounds, minutes, pace, days, etc.) is vital to measure progress. This is where mini-goals fit nicely – find yourself a halfway point or several places to reassess.

A – Were your goals truly reasonable? You may have been a bit too optimistic when jotting down those first set of numbers. If your goals are not realistic or achievable, you will likely lose faith in yourself and stop trying completely.

R – Did you spell out the benefits in reaching your goal? Making those benefits personal (or relevant) is a great motivator.

T – Was the date you put in place tied to an event or a page on the calendar? We often find tying goals to an event in life are abandoned once the event is over. Worse yet, if the event is cancelled, the goal seems to get cancelled too! Setting a time limit to reach your target adds a little push to help keep you motivated. Find a date on the calendar (yes, it can be close to an event) and set a time limit for yourself. You may even achieve your goal before the date so have  another challenge ready to go!