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Tag Archives: bariatric

Low Carb Strawberry Ice Cream

Posted on April 14, 2017 by

strawberry ice creamA low-carb version of your childhood favorite!

 

Ingredients

2 cups fresh strawberries, cleaned and sliced

1 tsp lemon juice

½ cup Splenda or granular artificial sweetener

¼ tsp salt

1 tsp vanilla

8 oz cream cheese, softened

1 cup half & half

1 cup heavy cream

1 Tbls vodka (keeps it creamier)

 

Directions

  1. Combine all ingredients in blender and blend until smooth.
  2. Pour into a freezer-safe container or zip-top freezer bag and place in freezer.
  3. Stir (or squeeze) ice cream every 60 minutes for several hours. This will help it reduce crystalizing.
  4. Serve with fresh berries.

 

Makes 8 servings

 

Nutrition Facts:  per 1/2 cup serving

Calories 185

Total Fat 16g

Effective Carbohydrates 9g

Protein 4g

 

Print Recipe    Low Carb Strawberry Ice Cream

Fish Taco Lettuce Cups

Posted on April 07, 2017 by

fish tacos 2Ingredients

1 tsp garlic powder

1 tsp oregano

½ tsp cumin

1 tsp cilantro

½ tsp salt

¼ tsp chipotle or chili powder

1 lb white fish (rockfish or mahi mahi)

1 lime

2 cups shredded cabbage

¼ cup green onions

2 heads Boston lettuce

Salsa or avocado for garnish – optional

 

Directions

  1. Combine dry spices in bowl.
  2. Clean & separate lettuce leaves. Dry by rolling in paper towel. Set aside.
  3. Heat oil in skillet over medium heat.
  4. Coat each piece of fish in spice mixture and add to skillet.
  5. Pan-fry fish about 4-5 minutes on each side or until flaky.
  6. Spread small amounts of cabbage in each lettuce cup.
  7. Break up larger pieces of fish and spoon into lettuce cups.
  8. Top with green onion, salsa or avocado and squeeze lime over each.

 

 

Makes 2 servings

 

Nutrition Facts: (without avocado)

Calories 190

Total Fat5g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 32g

 

Print Recipe:   Fish Taco Lettuce Cups

Lemon Mini Muffins

Posted on March 31, 2017 by

mini lemon muffins

This tasty little low carb muffin will have you fooled – it’s low cal too!

 

Ingredients

1 large sweet lemon (zest & sections)

3 eggs

1 cup finely ground almond flour

½ tsp baking powder

4 Tbls sugar substitute for baking

½ tsp vanilla

Pinch of salt

 

Directions

  1. Preheat an oven to 350F.
  2. Spray non-stick mini muffin tin or line each with paper/foil cups.
  3. Remove zest from lemon and set aside. Peel lemon and separate sections. Remove any seeds from the sections.
  4. Put lemon sections in food processor bowl and pulse for several seconds until pureed.
  5. Add remaining ingredients and blend until smooth.
  6. Stir in lemon zest.
  7. Spoon batter into each cup.
  8. Bake for 10-12 minutes.

 

Makes 24 mini muffins

 

Nutrition Facts:  (per muffin)

Calories 35

Total Fat 3g

Total Carbohydrates 1.5g

Dietary Fiber .5g

Protein 2g

Print Recipe:  Lemon Mini Muffins

 

Adapted from DitchTheCarbs.com

Baked Parmesan Mushrooms

Posted on March 24, 2017 by

parmesan mushroomsA low-carb & low-calorie side that’s sure to please!

 

Ingredients

2 pounds baby bella mushrooms, cleaned and sliced

3 Tlbs olive oil

Juice from ½ lemon

Zest from 1 lemon

3 cloves garlic, minced

2 tsp tarragon

½ tsp thyme

½ cup grated Parmesan cheese

Salt & pepper to taste

 

Directions

  1. Preheat oven to 375 degrees and spray baking sheet with cooking spray.
  2. Scatter mushrooms in single layer on baking sheet.
  3. Combine remaining ingredients and drizzle over mushrooms.
  4. Bake for 15 minutes, stirring once.
  5. Serve with your favorite protein!

 

Makes 4 servings

 

Nutrition Facts:

Calories 140

Total Fat 12g

Effective Carbohydrates 6g

Protein 11g

 

Print Recipe   Baked Parmesan Mushrooms

Herbed Cheese & Spinach Chicken

Posted on March 03, 2017 by

This main course is a special treat for guests and family alike! spinach and herbed cheese chicken chicken

Ingredients

4 chicken breast halves

3-4 oz herbed goat cheese or cream cheese

10 oz package of frozen chopped spinach

Salt & pepper to taste

2 tsp paprika

½ cup shredded parmesan cheese

 

Directions

Thaw spinach. Press out excess water and put in mixing bowl.

Cut slits across the top of each chicken breast about 1/2” apart and 2/3 of the way through.

Place chicken breasts into glass baking dish that has been sprayed with cooking spray.

Mix herbed cheese, spinach, salt & pepper and paprika together in bowl until well blended.

Stuff each slit with a spoonful of spinach mixture.

Sprinkle with parmesan cheese.

Bake in 350 degree oven for 25-30 minutes or until browned and bubbly.

 

 

Makes 4 servings

Nutrition Facts:

Calories 300

Total Fat 13g

Total Carbohydrates 2.5g

Dietary Fiber 2g

Protein 43g

 

Print Recipe  Spinach and Herbed Cheese Chicken

Cookie Dough Protein Balls

Posted on November 04, 2016 by

cookie dough protein ballsEnjoy your cookie dough again!

 

Ingredients

2 scoops vanilla protein powder (Leaner Living)

½ cup almond meal

1/4 tsp salt

½ cup almond or peanut butter

1 tsp vanilla

¼ cup mini chocolate chips

1 Tbls almond milk

 

Directions

  1. Combine dry ingredients in a bowl. Stir to blend.
  2. Add canned almond butter & vanilla. Stir to blend.
  3. Add chocolate chips and almond milk. Stir to blend
  4. Form into small (walnut-sized) balls by rolling in palms of your hands.
  5. Place on plate or tray and chill for 30 minutes until more firm.
  6. Enjoy!

 

 

Makes 12 balls

 

Nutrition Facts: (each ball)

Calories 110

Total Fat 9g

Total Carbohydrates 6.5g

Dietary Fiber 1.5g

Protein 5g

 

Print Recipe: Cookie Dough Protein Balls

Pumpkin Spice Protein Balls

Posted on October 21, 2016 by

These can be flattened a bit as cookies too~

A seasonal treat!

A seasonal treat!

 

Ingredients

2 scoops vanilla protein powder (Leaner Living)

¼ cup pumpkin seeds

¼ cup rolled oats

1 tsp cinnamon

½ tsp pumpkin pie spice

½ cup canned pumpkin

1 tsp sugar-free maple syrup

 

Directions

  1. Combine dry ingredients in a bowl. Stir to blend.
  2. Add canned pumpkin and syrup. Stir to blend.
  3. Form small (walnut-sized) balls by rolling in in your palms.
  4. Place on plate or tray and chill for 30 minutes until more firm.
  5. Enjoy!

 

Makes 12 balls

Nutrition Facts: (each ball)

Calories 40

Total Fat 2g

Total Carbohydrates 3.5g

Dietary Fiber 1g

Protein 3.5g

 

Print Recipe: Pumpkin Pie Protein Balls

Fajita Kabobs with Creamy Cilantro-Lime Sauce

Posted on August 05, 2016 by

chicken fajita kabobsIngredients
4 boneless, skinless chicken breasts
2 sweet peppers
1 large onion
½ cup lime juice
½ teaspoon garlic powder
1 tablespoon cumin
1 tablespoon dried cilantro
½ teaspoon red pepper flakes
1 teaspoon onion powder
1 teaspoon salt
1 teaspoon pepper
Bamboo or metal skewers

Creamy cilantro sauce:
1 cup light sour cream
3 tablespoons cilantro, minced
1 teaspoon lime zest
2 teaspoons lime juice

Directions
1. Cut chicken into 1” pieces.
2. Cut peppers and onion into 1” chunks.
3. In a large re-sealable bag, combine seasonings and lime juice. Add chicken breasts, onion and peppers and allow to marinate in refrigerator for at least an hour.
4. Thread chicken, peppers, and onion onto skewers.
3. Place each skewer onto grill. Allow each to sear and flip to other side. Brush each skewer with any remaining marinade.
4. Grill over high heat for 5 minutes, flip, and let cook for an additional 3 minutes or until done.
5. In a bowl, combine all creamy cilantro sauce ingredients. Stir well to combine.
6. Top with the creamy cilantro sauce, cilantro, and a squeeze of lime juice.

Makes 4 servings

Nutrition Facts:
Calories 250
Total Fat 6g
Total Carbohydrates 13g
Dietary Fiber 3g
Protein 39g

Print Recipe Chicken Fajita Kabobs with Creamy Lime-Cilantro Sauce

Ditch the Sweet Stuff

Posted on July 18, 2016 by

Ditch the Sweet StuffWhat’s Hiding in Your Pantry? Go ahead – open the door.  It’s in there and you won’t have to look too far. Take the first package you see and turn it around. Find the nutrition label and look about two-thirds of the way down the list.  What do you see?  Total Carbohydrates – eeeek!  Sugar is hiding in places that you would least expect and may be the prime culprit in your battle of the bulge.

Carbohydrates tend to be mostly empty calories and leave us wanting for more almost as soon as we’ve finished whatever was in the package.  These sugars cause an excess blood sugar surge and trigger an insulin release in your body. Insulin, also being a fat-storage hormone, promptly sends these calories packing – right where you don’t want them – around the mid-section (aka Belly Fat!)

Cutting back on carbohydrates may help you do more than just lose weight.  Studies show that there are dozens of additional health benefits when eliminating extra sugar from your diet.  Here are 10 of our favorites!

1. It lowers your chance of diabetes

Just 2 sodas a day increase your chance of becoming one of the millions with Type 2 diabetes by 26%.  Steady sugar intake can result in insulin resistance. Easy decision – drink water!

2. It reduces your risk of certain cancers

Research suggests that risk of certain cancers, such as pancreatic cancer, can be attributed to excess sugar intake. Why take chances?

3. It may lower your blood pressure

Excess weight has long been considered the major factor in hypertension. New studies indicate that sugary foods can also increase blood pressure. When the heart and arteries are taxed over long periods of time, damage can occur in the whole circulatory system.  This can lead to heart disease, heart attacks, stroke, kidney damage, artery disease and other coronary conditions.

4. It promotes healthy skin

Added sugar can leave the skin looking dull and wrinkled. Sugar in your bloodstream attaches to proteins, a process called glycation, that results in damage to your collagen and elastin. It may also leave your skin more prone to sun damage.

5. It improves brain function

Sugar can eat away at your brain cells much like it does your tooth enamel! Research shows a correlation between impaired cognitive function and excessive sugar intake. It has also shown to reduce the proteins that are necessary for memory and responsiveness.

6. It decreases your bad cholesterol

Consuming too many carbohydrates may lead to lower levels of HDL (good cholesterol) and higher levels of LDL (bad cholesterol) as well as higher triglycerides (blood fats).  Clogged arteries can lead to heart disease!

7. It may help you avoid fatty liver disease

Fatty liver disease is very common in this country and is directly related to the excess sugar in the American diet.  High blood sugar results in excess insulin in the system that drives fat into the liver cells. This disease can increase your risk of diabetes, heart attacks and even cancer.

8. It makes for easy breathing

Those that partake in a high carbohydrate diet may be more likely to suffer from asthma or chronic obstructive pulmonary disease (COPD).  COPD is the third leading cause of death in the country!

9. You’ll have more energy

Carbohydrates give you energy – right?  Wrong!  Excess sugar actually decreases the activity in our orexin cells. These cells help keep us awake and lift our metabolism – that could explain the need for a nap after a carb-filled lunch.

10. You’ll have more $$ to spend on the fun things in life!

We recently talked with a surgical patient who had added up the cost of all the sodas and junk food he had been buying compared to what he was now spending on good food.  Even we were amazed!  You can save hundreds of dollars each month – and spend it on something to celebrate your healthy life!

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.