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Weight Loss Surgery Success – 6 Tips to Avoid Overeating

Posted on November 25, 2015 by

Benefit from Giving Back

Posted on November 23, 2015 by

fall pathThe 6 weeks between Thanksgiving and New Year’s are often filled with parties, events and get-togethers. Friends, family and co-workers fill your days and evenings with non-stop activity. If you’re feeling overwhelmed, keep reading, you are in the right place. Dr. Clark and the staff at CFWLS always have great advice!

However, this busyness can also act as a reminder of the lack of family close-by or the loss of friends with which to celebrate the season. If this sounds familiar, don’t give in to depression. There is a strong correlation between feeling socially connected and happiness so step out of your comfort zone this year and volunteer or get involved with a group that does charitable work over the holidays.

Giving back is guaranteed to lift your spirits and warm your heart. There are so many organizations that count on volunteers to help out during the holidays. Contact the Peninsula Food Pantry or the American Red Cross to see what the needs are in your area.

Look inside yourself for all that you DO have. Make a mental list of 3 things you are thankful for – better yet, write it down. Continually recognizing the positive in your life is uplifting! Is there someone else you can thank for any of those good things? Send him or her a quick email and let them know! It will make their day and will probably put a smile on your face too. Reach out and connect with those that make you feel good.

It’s not necessary to personally know an individual to benefit from positive interaction. A genuine compliment to a complete stranger can do the trick. Try it – he or she will walk away with a bit more confidence and may pass along the kindness to someone else. It’s a bit like a virus that way – it’s contagious!

At the end of each day, review the good in it. There is plenty in life to appreciate! When you reflect back on this holiday season, let it be filled with memories of giving back.

Give Thanks & Have a blessed Christmas season!

Green Bean and Bacon Slaw

Posted on November 20, 2015 by

A new twist on a traditional side dish!

Ingredientsgreen bean and bacon slaw

4 cups of tender green beans, cut into 1” pieces

½ cup crisp bacon, chopped (about 4 slices)

1 Tbls mayonnaise

1 Tbls plain greek yogurt

1 Tbls lime or grapefruit juice

1 Tbls fresh dill

2 green onions, sliced thin – including tops

½ cup chopped walnuts, toasted

Salt & pepper to taste



  1. Slice beans and blanche in boiling water 2 minutes, remove and chill in ice water.
  2. Cook bacon until crisp, remove from pan and allow to cool. Chop into small pieces.
  3. Mix together mayo, yogurt, juice, dill and onions. Allow flavors to meld.
  4. Stir half of bacon into sauce. Add salt and pepper to taste.
  5. Toast chopped walnuts over medium heat in same pan used to cook bacon. Remove from pan and allow to cool.
  6. Stir beans into sauce and add toasted walnuts. Top with remaining bacon and serve immediately.


Makes 4 servings

Nutrition Facts:

Calories 81

Total Fat 4g

Total Carbohydrates 9g

Dietary Fiber 5g

Protein 5.6g

Print Recipe Green Bean and Bacon Slaw

Adapted from Ryan Scott

8 Tips to Keep You Healthy into the Holidays

Posted on November 16, 2015 by

young beautiful snowboarderThe days are shorter and yet your pace is picking up—that can only mean one thing—the holidays are rapidly approaching! They bring family, friends, and fun but all of that togetherness can mean a bit more exposure to colds & flu. (About 1 billion cases of the common cold happen annually in the US and many are during the winter months). These viruses are unpredictable and vary in severity from year to year. While over-the-counter medicines can relieve some of the symptoms like sore throat, cough, and congestion, the best medicine is prevention! Use some of these ideas to help stay healthy & happy during the coming months:

1. Eat Protein-Rich Foods that help your body build and maintain strength. Limit the starchy snacks and desserts that send your blood-sugar soaring but leave you
2. Eat on a regular schedule whenever possible. This will help to keep your energy levels balanced and provide you with the will-power to avoid those cookie plates.
3. Wash your hands frequently with soap and water. Put them under the water for 15-20 seconds. Keep hand sanitizer in your car or desk.
4. Get plenty of water every day. 64 or more ounces of water will help keep your energy levels up and your body running smoothly. It keeps the tissues of the respiratory system moist and flushes out toxins.
5. Treat yourself to a massage! It helps you relax and de-stress while increasing your circulation which boosts immunity.
6. Get to bed on time. 7-8 hours of sleep each night will help your body to stimulate an immune response to attack viruses.
7. Hit the gym. Keep your workouts to a moderate level to improve immune function. Long, arduous workouts can undermine the immune system and place you at risk.
8/ Take your vitamins. Cat & Tina can point out the Anti-Oxidant Vitamin Pack. It’s an excellent choice this time of year. Antioxidants protect the body against stress and inflammation. We have a new Vitamin C tablet in the store as well and offers additional protection from viruses.

There is no cure for the flu or common cold, but keeping ourselves fit and healthy is crucial in preventing it. Stay healthy and enjoy the holidays!

Berry Cheesecake Parfait

Posted on November 13, 2015 by

Rich tasting cheesecake with fresh berries, orange peel, and gingersnap cookie pieces.


2 oz fat free cream cheese

1/4 cup Cheese, ricotta, lite

4 1/2 tsp sugar

1/4 tsp grated orange peel

2 tsp orange juice

1 1/2 cup fresh strawberries

2 each gingersnap cookies



  1. Combine cream cheese, ricotta cheese, sugar, orange peel, and orange juice in a blender. Blend until smooth. Put mixture into a smaller bowl. Cover and chill for 4 hours but no more than 24 hours.
  2. To serve, put cookie crumbs in dishes. Top with strawberries and the cream cheese mixture and sprinkle with cinnamon if desired.


Makes 2 servings

Nutrition Facts:

Calories 131.6

Total Fat 2.6g

Total Carbohydrates 23g

Dietary Fiber 2.4g

Protein 6.4g

Print Recipe: Berry Cheesecake Parfait


Doc Weight Loss – The Truth About Low Carb Living – Nutritional Ketosis, Your Kidneys and Bone Mass

Posted on November 04, 2015 by

PLAN to be Healthy for the Holidays!

Posted on November 02, 2015 by

Over the next two months Americans will be celebrating Thanksgiving and Christmas, two wonderful holidays that I’m personally fond of. We’re able to spend quality time with family, take vacations, and appreciate everything that goes with this time of year. However exciting and magical, the holidays often threaten to sabotage the weight loss efforts of even the most disciplined folks. It’s not just about resisting weight gain but also the old habits that originally caused the weight to get out of hand. Remember how hard you worked to get the weight off and don’t give in to temptation. Strive to stay on track and begin 2016 feeling healthy.

There are plenty of ways to avert some of the typical winter health problems and keep up with your workout routine throughout the busy days. It’s challenging but can be accomplished with a little planning. By planning ahead and being prepared we can avoid weight gain, ward off the flu, and maintain our activity level.

I’m committed to living a healthy lifestyle but I struggle during the holidays just like everyone else. We have to let the focus be about family, not food. There are several ways to avoid holiday weight gain:
1. More protein, less carbohydrates. Most of my patients need to stay under 60g effective carbs a day.
2. Before you eat, ask yourself the following questions: Why am I eating? Am I still hungry?
3. At parties, use utensils and avoid finger food. Use small plates and always leave a little bit of food on your plate so no one will urge you to eat more. Avoid standing while you eat.
4. Don’t skip breakfast as your metabolism slows overnight.
5. Weigh yourself regularly so you’re aware if the scale starts creeping up.
6. Commit to exercising every day – no excuses! Just 20 minutes a day is sufficient. You’ll sleep better and be able to handle stress more effectively.
7. Relax and try to enjoy this time. Constant stress will cause you to make bad food choices and release cortisol, leading to more weight gain.
8. Drink at least 64 ounces of water and avoid alcoholic beverages and juices.

We have delicious, protein-rich recipes on our website and social media sites as well as a free down-loadable recipe booklet using products from our store. Our experienced personal trainers and fitness instructors can assist you with your fitness routines. Remember that weight gain can lead to disease. Stay focused, plan ahead, and resist temptation so you can avoid the holiday weight gain.

It’s your life. Make it a healthy one!

Do Your Weight Loss Goals Make The Grade?

Posted on October 19, 2015 by

ultimate goalWeight-loss goals can mean the difference between success and failure.  Well-planned weight loss goals provide a plan that keeps you focused and motivated.  Poorly planned goals, on the other hand, are unrealistic and almost impossible to achieve.  If you set unrealistic goals, you will probably end up frustrated and discouraged and decide to quit all your efforts to lose weight.  These tips will help you create well-planned weight loss goals that will have you on the path to weight loss success:

  1. Begin by breaking down one big goal into a series of smaller ones. Having one big goal can be overwhelming, especially if you have a lot of weight to lose.  Take small steps to meet your main goal and you will be more likely to succeed because small goals are more manageable.  Consider short-term goals as stepping stones to reaching long-term goals.
  2.  Be willing to change your goals as you progress. You may find that your smaller goals are not challenging enough and you may need to adjust them as you adapt to your new lifestyle.  Review your goals each week, think about what worked and what didn’t and make new goals accordingly.
  3.  Set goals that take your personal capabilities into consideration. Take your schedule, fitness level and health into consideration, and your goals will be more achievable.
  4.   Make sure that your weight loss goals are realistic. Don’t expect rapid weight loss. Safe weight loss is usually around 2 pounds each week. This means that you will need to burn about an extra 1,000 calories each day.  You can do this by cutting back the calories and adding extra activity into your life every day.
  5.  Focus on changing your habits. Changing your habits and making a lifestyle change is the key to successful weight loss.  Focus on the process of change and not on the outcome.
  6.  Identify potential setbacks. By recognizing potential setbacks beforehand, you can brainstorm strategies that will help you to overcome them and keep you on track.  Setbacks are normal and most of us have experienced them.
  7.  Write down your goals. You will be more successful if you write down all the details of your goals.  It will help to make you more aware of your expectations, give you more accountability and serve as a great reference tool as to what works and what doesn’t.
  8.  Timing can make the difference between success and failure. Timing is crucial.  You may need to look at your life and resolve some issues first. Make sure that other stressors such as work and personal life are as calm as you can make them.  Don’t start a weight loss plan and a new job at the same time. Once you have chosen a starting date to lose weight – don’t put it off!

At Dr. Clark’s Center for Weight Loss Success you will learn that goals need to be SMART – meaning that they need to be Specific, Measurable, Attainable, Realistic and Time-bound.  Set your personal goals and get started!  You’ll find that realistic and well-planned goals will help you have a more successful weight loss program.