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Weight Loss Surgery Success – Celebrations Without Weight Gain

Posted on May 20, 2015 by

Tips on Low Carb Snacks To Go

Posted on May 18, 2015 by

can eat blueberriesThe summer months generally mean a change of scenery.  Whether you are flying, driving cross country or just heading down the road, thinking a few steps ahead could mean all the difference when adding up your totals for the day.  I’m not talking about miles—proteins, carbs, & calories are the numbers I want you to think about.

You’re right, the meals & snacks that we eat while on vacation are not always the typical foods that we prepare when we are home.  But with a little planning, you will be able to make choices that fit with your nutritional needs.  Prepare a few good low carb snacks to go! There is no good reason to sabotage your hard-earned weight loss success.

Breakfast, lunch & dinner may be the easy part.  Restaurant chains with more than 20 locations should have their nutritional information online allowing you to decide what works for you even before you pick up the menu.  But what about between meals?  Those morning and afternoon snacks help keep us from getting overly hungry and provide for more stable blood sugar—this should    prevent you (or anyone in your party) from turning into that grumpy & unhappy camper!

Ask if your accommodations will include a refrigerator as well as information about the nearest grocery store.

A few great options for you to include:

¨ 100 calorie packets of almonds

¨ Individual sticks of beef jerky

¨ Cheese sticks (safe for a few hours)

¨ Greek yogurt (also safe for a few hours)

Our nutrition store is filled with a great variety of snack items that are easy to pack and don’t need refrigeration.  (I use the little space left when they are gone to bring back a few souvenirs from my trip!)

Ask for our helpful healthy snack handout the next time you visit or check out our fantastic snack options on www.pinterest.com/cfwlsva!

 

Forty Winks? Tips to Great Sleep

Posted on May 11, 2015 by

Sleep Deeply~

Sleep Deeply~

Did you feel rested when you awoke this morning? Are you getting at least 7 hours of sleep EVERY night? Can you stay alert and focused every day without chugging the coffee and/or soda? If you answered yes to at least one question, you could be sleep deprived. Sleep deprivation can sabotage your weight loss efforts. Chronic insomnia is the most common sleep disorder among adults. Whether your problem is insomnia, stress, or hormonal, your health depends on a good night’s sleep. It’s crucial for your overall health, mood, and productivity. There are healthy ways of getting sufficient sleep. I’m going to talk about how exercise can help you get your ZZZZZZZZZ’s.
Research is ongoing with respect to exercise and how it facilitates sleep cycles. Although researchers aren’t exactly certain WHY exercise helps, they are sure of this: exercise reduces the time it takes to fall asleep and increases the length of sleep. Another great reason to grab your workout gear and get moving!
Regular, consistent exercise reduces stress levels, depression, and anxiety. These are the reasons why exercise could help you sleep more effectively. However, improvements in sleep occur over time, not immediately. For example, when you begin an exercise program to improve health and lose weight, a transformation doesn’t occur overnight. It can take a few weeks to notice the benefits.
The intensity and duration of the exercise are key factors. Athletes who engage in hard-core workouts don’t necessarily achieve the advantage of a good night’s rest. Studies have shown that moderate intensity exercise is preferable.
Time of day is also important. The optimal time to exercise is in the morning with natural light exposure. It’s best to avoid exercise late at night, especially less than two hours before bedtime.
A good night’s sleep is so critical to your well-being. Regular exercise can help relieve insomnia and the stress that’s preventing you from sleeping.

If you need help with an exercise program, come see one of our fabulous trainers!! FORTY WINKS!!

Lasagna Soup

Posted on May 08, 2015 by

lasagna soupAll of the flavor without all of the carbs!

Ingredients
1 Tbls olive oil
1 pound ground turkey
1 small onion, diced
1 yellow pepper, diced
4 cloves garlic, minced
3 cups chicken broth
1 (14 oz) can diced tomatoes (I use Rotel)
1 (15 oz) can tomato sauce
1 tsp Italian seasoning
¼ tsp red pepper flakes (more if you want it spicy)
1 tsp basil
Salt & pepper to taste
3 packets Proti pasta (Available in the CFWLS Nutrition Store)
Shaved parmesan cheese – optional
Shredded mozzarella – optional

Directions
1. Brown ground turkey and onions in olive oil.
2. Add garlic and peppers and cook until tender, about 2 minutes.
3. Add broth, tomatoes, tomato sauce and seasonings; bring back to a simmer and add pasta packets.
4. Simmer for 15-20 minutes or until pasta is tender. (Proti pasta is firmer than regular pasta when cooked)
5. Serve with a tablespoon of shaved parmesan or shredded mozzarella cheese. (This will add 20-35 calories to your dish – figure this into your nutritional facts)

Makes 6 servings

Nutrition Facts:
Calories 267
Total Fat 5.5g
Total Carbohydrates 13.9g
Dietary Fiber 3.3g
Protein 26.6g

Print Recipe Lasagna Soup

Is There a Trick to Eating Out?

Posted on May 04, 2015 by

Mindful eating - be aware

Mindful eating – be aware

Eating out can be a treat – no veggies to prep or dishes to wash – but it can also tempt us into ordering something that we wouldn’t normally eat.  (And that something may not fit the parameters of your weight loss plan!) By following a few simple guidelines, you will find that you can dine out without worry and still see success at the scale.

If you are planning to go to a restaurant that is part of a chain, the corporate website should have all of the nutrition facts online and ready for you to make a selection before you even get into the car.

· Look for items that have at least twice as much protein as carbohydrates.  Remember the protein to carb ratio applies to the meal as a whole.

· A salad is not necessarily a safe bet.  Many large salads weigh in at over 600 calories. Check the website or ask your server.

· Once inside, ask to sit in a quiet section of the restaurant. You tend to eat more when distracted by a noisy or busy atmosphere.

· When the waiter arrives, indicate that you are ready and place your order first.

· Just say ‘No thank you’ when the bread or chip basket is placed on the table or ask your companions to place it on the other end of the table.

· Ask for your salad dressing to be served on the side and eat around the croutons.

· Order meat and seafood that is broiled, baked, grilled or steamed without extra fats or crunchy  coatings.

· Don’t be afraid to ask for substitutions.  Order a second vegetable or a side salad in place of the starch that is typically listed with the main course.

· If you don’t see anything on the menu that you want, check out the appetizers. Ask for it to be brought out during the main course.

· If everyone is having dessert, offer to split one with someone and keep your    portion to a bite or two.

From the time you sit down until you get up to leave, remember who is in charge.  You are paying for both food and service and may ask for things to be prepared to your liking. This may take a little practice if you aren’t used to getting things your way!

docweightloss-cover-600x600For a few extra tips – tune in to the episode ‘Fast Food Without Diet Disaster’ on Doc Weight Loss!     Video podcast

 

Bacon Mushroom Frittata

Posted on May 01, 2015 by

bacon spinach and mushroom frittataSwitch up the cheeses for a totally different flavor!

 

Ingredients

2 Tbls olive oil

1 cup baby bella mushrooms, sliced

1 clove garlic, minced

1 pkg fresh baby spinach

4 slices bacon, cooked and chopped

1 10 oz can Rotel tomatoes

1 4 oz can green chilies

¼ tsp sea salt

¼ tsp fresh ground pepper

12 large eggs, beaten

½ cup crumbled garlic and herb feta cheese

 

Directions

1.      Preheat the oven to 350 degrees.

2.      Heat oil in 10 inch cast iron skillet over medium heat. Saute mushrooms 2-3 minutes or until browned.

3.      Add garlic and saute 1 minute. Stir in spinach, cook stirring constantly until spinach begins to wilt.

4.      Add bacon, tomatoes and green chilies, salt & pepper, and cook. Stir often, 2-3 minutes. Add eggs and sprinkle with cheese.

5.      Cook 3-5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions slip underneath.

6.      Bake at 350 degrees for 12-15 minutes or until set and lightly browned. Remove from oven and let stand 5 minutes. Slice into 6 wedges and serve immediately.

 

 

Makes 6 servings

Nutrition Facts:

Calories 275

Total Fat 19.5g

Total Carbohydrates 5.8g

Dietary Fiber 1.5g

Protein 19g

Print recipe:Bacon Mushroom Frittata

Adapted from SouthernLiving.com

Weight Loss Surgery Success – Iodine and Bromine Health Connection

Posted on April 29, 2015 by

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!

 

Ingredients

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

 

Directions

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