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Category Archives: Uncategorized

Protein Pumpkin Squares

Posted on September 23, 2016 by

0If you missed our event on Monday – make these at home & enjoy this tasty snack!


1/4 cup ground flax seed or almond meal

2 Tbsp Chia seeds

1/2 Tbsp of ground cinnamon

3 eggs

2 teaspoons vanilla

1/4 cup unsweetened almond or cashew milk

1/4 cup Splenda

4 scoops vanilla protein powder* (about 1 1/3 cup)

1 teaspoon baking soda

1 teaspoon baking powder

1 can (15 oz) pumpkin puree


*We used Leaner Living – Vanilla Ice Cream


Preheat oven to 350 degrees.
Add all the ingredients to a mixing bowl and combine well.
Grease an 8×10″ baking dish and pour the entire mixture and spread out in pan and bake for 30 minutes. Allow to cool before cutting.
Recipe makes 24 Squares.

Nutrition Per Pumpkin Square:

Calories 45

Fat 2g

Protein 3.25g

Carbohydrates 3.5g

Fiber 2g


Quick (and EASY) Ways to Stay on Track

Posted on December 14, 2015 by

christmas_runHere at CFWLS we want you to be as stress-free as possible! However, with all of life’s pressures, stress will be inevitable and unavoidable. Don’t allow the commotion and distractions of the Holidays to de-rail your new, improved eating habits and consistent exercise program. There are conceivable ways of fitting in quick meals and workouts even on the busiest of days.
Here are examples of squeezing fitness into a hectic day:
1. PEDOMETER: 10,000 steps a day equal 5 miles. Even if you’re unable to hit the gym, actively moving your body throughout the day can help you reach your goal of 10,000 steps.
2. BREAK IT UP: It’s perfectly fine to break up your workouts during the day. Get out of bed just 15 minutes early to work out. Then, exercise 15 minutes later in the day.
3. TABATA: A form of HITT (High Intensity Interval Training). Tabata is a very effective way to get a powerful workout in a condensed time. It’s 8 rounds of high intensity exercise for 20 seconds with a 10 second break. Repeat several rounds depending on your time constraints. You can choose whatever exercises you like as long as they challenge you. Use modifications if necessary. For example:

20 seconds jumping jacks/ 10 second rest 20 seconds squats /10 second rest
20 seconds push-ups / 10 second rest 20 seconds high knees/ 10 second rest

Here are examples of Quick Protein Meals when time is not your friend: (From our Nutrition Store)
1. SHAKES: Quick and easy if you’re on-the-go (29 grams Protein).
2. SOUPS: Warm yourself up with one of our microwaveable soups (23 grams Protein).
3. VEGETABLE CHILI: Hearty and delicious (15 grams Protein).
4. BEEF STROGANOF: A yummy microwaveable meal (23 grams Protein).
If you’d rather make a home-cooked meal but are strapped for time, go to Pinterest on our website for some great quick protein meals. For example, parmesan crusted broiled flounder (less than 20 minutes from start to finish). Or, crustless quiche which can be used for breakfast, lunch, or dinner, is a popular choice.
It may be necessary to take shortcuts in order to fit in all the shopping, parties, and holiday events. But you CAN do it without sabotaging your weight loss efforts. Enjoy the Holidays. Merry Christmas!

How Healthy Are Your Holiday Traditions?

Posted on November 30, 2015 by

Holiday traditions are often based on recipes that have been handed down through generations and those memories that cling to the scents and sights of particular foods. Why should this year be any different? You’ve sifted through your favorite family recipes and all you see is sugar, butter & flour, right?  Don’t get discouraged – by making some substitutions, you may be able to enjoy them after all!

Using artificial sweeteners is tholiday_traditionshe most obvious switch. It seems like there are new options on the shelf every week but, not all sweeteners are the same!  If the dish you are making will not be cooked or baked, you are safe to use your favorite no-cal sweetener.  Baking or cooking is another matter – Splenda is one of the few that holds up under heat. Use the type that is specifically made for baking and cooking as it measures differently than what’s in the little yellow packets.

You might be able to cut back on the butter or shortening in some of the recipes.  Butter used for cooking shares its flavor well and you may not miss the extra fat.  Applesauce or other pureed fruits are a common substitute for butter and oil in recipes but watch out for the extra carbohydrates, it may not be worth the switch. Using a low-fat dairy product in place of the heavier one is generally okay but you may notice a bit of difference in the texture of your dish.

Flour may be one of the trickiest to switch out and you may have to do a bit of experimenting before you are truly happy with the results, but there are many options on the market today.  Flour made from nuts has a forth of the carbohydrates that wheat flour has and has the benefit of added protein as well. Soy flour is a great option too, it contains just one third of the carbs in all-purpose flour. You can substitute (both nut & soy flour) 1/4 – 1/2 of the amount of flour in most muffins, cakes and cookies.  Whole wheat flour has more fiber than white flour so it lowers your effective carbohydrate count but cannot always be substituted one for one in recipes. Crushed nuts or some of our protein Biscotti work great as crusts for pies or cheesecakes!

There are several low-carb baking mixes available either online or in health food stores. The reviews are pretty good but I have not tried any of them.

Check out the recipes that we have already tested!  Many of them may be similar to what you are trying to recreate.  You will find a great selection on our blog at, website (search recipes) or on our Pinterest page at


Low Carb Alfredo Sauce

Posted on August 21, 2015 by

Great on spaghetti squash or over steamed cauliflower! (This is also a great gluten free dish)

2 Tbls butter
4 oz light cream cheese
2 cups 2% milk
1/3 cup parmesan cheese
1/8 tsp ground nutmeg
½ tsp salt
¼ tsp pepper

1. Heat butter in saucepan and add cream cheese. Stir over low heat until melted.
2. Add milk and bring to boil, continue to stir until mixture thickens slightly.
3. Reduce heat and stir in Parmesan cheese and seasonings. Cook an additional 1-2 minutes while stirring.

Makes 4 servings

Nutrition Facts:
Calories 203
Total Fat 13g
Total Carbohydrates 8.3g
Dietary Fiber 0g
Protein 9.3g

Print Recipe Low Carb Alfredo Sauce

Note: Add mushrooms or other vegetable to add variety!

Chicken with Bacon and Rosemary

Posted on July 24, 2015 by

chicken with bacon and rosemaryIngredients
4 each boneless skinless chicken breasts
8 slices bacon (I used precooked)
1 pinch salt and pepper
1 Tbls olive oil
1 tsp minced garlic
2 Tbls red onion, chopped
4 sprigs fresh rosemary

1. Preheat oven to 400°F
2. Place chicken breasts in large bowl and cover with olive oil, garlic, salt and pepper. Toss all to coat.
3. Spray a baking dish lightly with cooking spray.
4. Transfer coated chicken breasts to baking dish and wrap each with 2 slices of bacon, criss-crossing them on top to make an X. Tuck ends under chicken breast.
5. Sprinkle chopped red onion evenly over chicken breasts and top each with sprig of rosemary. (I tucked it under the bacon to hold it in place.)
6. Bake for 30 minutes, until chicken is dense throughout (cut to test).
7. Arrange cooked breasts on a platter. If desired, garnish with fresh sprigs. Serve at once.

Makes 4 servings.

Nutrition Facts:
Calories 315
Total Fat 15g
Total Carbohydrates 2g
Dietary Fiber 1g
Protein 41g

Print Recipe Chicken with Bacon and Rosemary

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 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

Are You Getting Enough Water and Rest?

Posted on March 23, 2015 by

waterWhat do you normally reach for when you feel sluggish or lethargic?  No – Girl Scout cookies is not the best answer.  Now, if you had said a tall glass of water or even a pillow, you would be on the right track!  Hydration and Rest are vital for your health and well-being.  They are two of the key ingredients to feeling and performing your best.

Staying hydrated will keep you energized and may help you shed weight–even mild dehydration can slow metabolism. Every single cell in your body needs water. Water transports nutrients and oxygen to your body cells and removes waste products. We recommend that you avoid drinking too many artifically sweetened beverages. Even though they are low in calories, they may interfere with your brain’s signals, prompting you to eat more. If you don’t like the taste of plain water, try adding sliced citrus fruits or cucumber for some flavor.

Drinking enough fluids is one of the simplest ways to keep energized and stay focused. A study of healthy individuals found that 92% felt fatigued after limiting fluids and water-rich foods for 15 hours; they also had lapses in memory and reported difficulty concentrating. When it comes to maintaining your energy, select meals and snacks that are rich in water, such as fresh produce or protein drinks.

The average person loses about 10 cups of water through daily activities.  Your actual needs will vary based on climate, diet and activity.  Have you replenished your system today?

Sleep, or more likely the lack of it, is sometimes responsible for our lack of energy.  Your body counts on being able to restore balance to your hunger hormones and other systems as you sleep each night.  When this doesn’t happen, your ghrelin and leptin stores may not be providing the proper signals to your brain, causing you to overeat.

You have probably noticed that it’s harder to make good choices when you’re tired. You may talk yourself out of going to exercise class or taking a walk when you get home from work.  Dinner may sound like too much of a chore and you find yourself at your old drive-through favorite.

Establish a regular sleep schedule. This will strengthen your body’s circadian rhythm and help you get the rest that you need each night.

Don’t let your defenses get down.  Arm yourself with plenty of water and a good night’s sleep.  You’ll be ready to take on the day!