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Strawberry Bites

Posted on September 19, 2014 by

You can take these sweet or savory – keep an open mind!

Fresh and delicious!

Fresh and delicious!


½ cup heavy cream

¼ cup bulk sugar substitute

½ tsp vanilla extract

4 oz. light cream cheese, softened

12 large strawberries



  1. Wash and dry strawberries.
  2. With a sharp knife, slice down through the point of each berry about ¾ way to the crown. Place each berry leafy top down on a plate.
  3. With an electric beater, whip cream until frothy.  Add sugar substitute and vanilla and whip on high until soft peaks form.
  4. Add softened cream cheese and whip for a few seconds.  Do not overbeat or cream will break down. Place the mixture into a pastry bag.
  5. Slightly spread the folds of the strawberry and insert the tip of the pastry bag to pipe a dollop of cream mixture into the center. Garnish with mint leaf or orange peel.


Variation: Instead of ¼ cup sugar substitute, use 1 Tablespoon sugar substitute and add a Tablespoon fresh chopped basil with a dash of freshly cracked pepper.


Makes 12 servings


Nutrition Facts:

Calories 50

Total Fat 4g

Total Carbohydrates 2g

Dietary Fiber 0g

Protein 1g


Print Recipe  Strawberry Bites

Adapted from the Good Carb Chef

Weight Loss Surgery Success – Supplements to Help Curb Cravings

Posted on September 17, 2014 by

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Posted on September 17, 2014 by

It’s All in Your Attitude!

Posted on September 15, 2014 by

your choice“I can’t exercise, I’m too _____________________”.  You fill in the blank.  Trust me, I’ve heard every excuse there is.  Yes, there are a few reasons that may get you an exercise pass but even then, there are usually a few things that you can do to get in some type of workout.

The most common excuse I hear is, ”I don’t have enough time”.   Oddly enough, the busiest people I know make it a priority and put it on their schedule.  Successful people will find the time.  Take a 10 minute walk during your lunch break or set your alarm 30 minutes earlier a few days a week.

“I’m too tired”.  What time of day do you feel your best?  It’s easier to get moving if you plan your workouts for the time of day that suits your energy levels.  Many find that a morning routine gives them the momentum to get through the day while others use their workout to unwind and distress   after a long day on the job.  Do what works best for you but you may have to try several timeslots    before you find the right fit.

“I don’t know where to start”.  How about a group fitness class?  Our instructors guide you through  exercises that will work all of your major muscle groups and there is no reading required!  If group  settings aren’t for you, a personal training session may be a good investment.

“I’ve tried this before”.  Yes, maybe you have.  Start again by setting small realistic goals and          remember the reason that you are working out.  Acknowledge your goals and find little ways to       reward yourself for accomplishing them.

Stick to a routine and you will start to notice a difference in the way you feel and maybe even in the way you look.  Do you find that each activity is getting easier?  Maybe you are just getting stronger!

Want to try something fun?  Check out a selection of quick and easy exercises that we have available for you on Doc Weight Loss through YouTube.  Our instructors and trainers have put together some exercises that require little or no equipment and can be done in the time that it takes you to read this article!  Also take a look at the board ‘Weight Loss Fitness’ on our Pinterest page!

Focus on what you CAN do—not on what you CAN’’T!


Lime & Honey Tilapia

Posted on September 12, 2014 by

Keep it light, keep it simple…fresh flavors shine through!

Lime & Honey Tilapia

Lime & Honey Tilapia


1 ½ pounds tilapia fillets

Juice of one large lime

1 Tablespoon honey

1 Tablespoon fresh chopped cilantro

1 teaspoon minced garlic

¼ teaspoon salt



  1. Preheat the oven to 375 degrees.
  2. Spray baking sheet pan with non-stick spray.
  3. Place tilapia on greased pan.
  4. Mix remaining ingredients in small bowl. Drizzle evenly over tilapia.
  5. Bake for 15 minutes or until fish begins to turn light brown and flakes easily with a fork.  Serve basted with juices and garnish with fresh lime and cilantro.


Makes 4 servings


Nutrition Facts:

Calories 160

Total Fat 1.5g

Total Carbohydrates 5g

Dietary Fiber 0g

Protein 32g


Print Recipe  Lime and Honey Tilapia

Adapted from the Good Carb Chef

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Posted on September 10, 2014 by

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Posted on September 10, 2014 by

Getting Back on Track

Posted on September 08, 2014 by

stop giving upNow that vacations are over and school is back in session, are you getting back on track with your weight loss efforts? You can overhaul your diet by taking small steps over time and still reach your goals.  Let’s start with these simple tips:

#1 Don’t rush, go slow… Take slow small steps to reach your goals. For example, designate a day as fish day, or add a piece of produce to your  daily brown bag lunch.

#2 Drink your water… Water is cheap and carb free.  Find it difficult to drink 8 cups of water each day?  Think small.  Drink 1 glass first thing in the morning.  Resolve to drink one more cup of water today than you think you did yesterday!

#3 Go for color…  Colorful produce is packed with vitamins and minerals, along with disease fighting qualities. Always reach for the rainbow.

#4 Take control of mindless munching…  Pop a piece of gum or a sugar-free mint in your mouth.  Pay attention and look at each piece of food you plan to eat, busy your hands with a glass of water or a cup of tea.  Conversation is also a great alternative.

#5 Set yourself up for success…  Leave temptations—ice cream, chips, soda—at the grocery store.  Socialize with non-food events for example, get together with friends in the park for a hike or head to the movies.

Bonus:  Keep your body thriving.  Move your body for 30 minutes every day by going for a walk, washing the car, taking a hike or just playing with the kids.  Get your blood pumping!  Sleep helps to recharge and cope with stress, so be sure to get the rest you need.

By taking small steps, you can reach any goal you strive to succeed!




Sesame Crusted Salmon

Posted on September 05, 2014 by

Fine dining right at home!


Sesame Crusted Salmon

Sesame Crusted Salmon                                                 

1 Tbls sesame oil

3 Tbls sesame seeds

½ pounds skinless salmon, cut into 4 filets

1 Tbls soy sauce



  1. Add sesame oil to large non-stick skillet over medium-high heat.
  2. Spread sesame seeds across surface of a plate and press one side of each fillet into them to coat. Transfer coated fillets to the hot skillet, placing them seed side down.
  3. Cook salmon until the sesame seed crust browns, about 3-4 minutes. Flip salmon and cook an additional minute before adding the soy sauce.
  4. Reduce heat to medium and cook salmon in soy sauce for 2-4 minutes or until a light pink color throughout. Serve with Wasabi or extra soy sauce. Serve with steamed vegetables and a salad.

Makes 4 servings


Nutrition Facts:

Calories 380

Total Fat 20g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 45g

Print Recipe Sesame Crusted Salmon

From The Good Carb Chef

Doc Weight Loss – How Strong is Your Core? Core Strength and Stability

Posted on September 03, 2014 by