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Tag Archives: diet

I Finally Said ‘Enough is Enough’! Weight Loss Surgery is My Solution

Posted on July 24, 2017 by

Allen Fabijan 3Meet Allen Fabijan – you may already know him as ‘Some Guy Named Allen’ from US106.1. What you may not know, is Allen chose weight loss surgery as a tool to help him improve his health and quality of life.

Allen has recently completed Weight Management University for Weight Loss Surgery™ here at Dr. Clark’s Center for Weight Loss Success.  He has lost over 130 pounds since he began his journey to lose weight and improve his health. Join him as he shares his struggles and successes along the way!

“I honestly can say it wasn’t one thing that pushed me over.  It was the culmination of everything.  But there is one thing. I woke up in the middle of the night and I thought “what am I waiting for?!” Am I waiting for the heart attack?  Am I waiting for the diabetes? Am I waiting for my kids to have another intervention with me about putting the hamburger down Dad and taking a walk? What am I waiting for?  It made no sense. I saw a pattern of ‘I’ll do THIS after I do THIS’ or ‘when I hit THIS age’, etc…. I recently turned 40 and what was I waiting for?”

“Now that I’m 40 I’m at one of the lowest weights I’ve ever been in my life and what did I wait for? Now the biggest question is why did I wait so long to take this step?”

To learn how weight loss surgery could change your life, watch our free webclass at: http://cfwls.com/weight-loss-surgery/free-online-weight-loss-surgery-seminar/

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

Fresh Finds – Seasonal Selections

Posted on June 27, 2016 by

If, on a hot summer day, you can’t stop eyeing that hunk of watermelon; or you start craving  pumpkin spiced treats in October, you’re eating with a seasonal mind. It’s just intuitive! Holistic medicine and science agree, seasonal eating promotes overall well-being, helps fight infection and may act as a natural whole body cleanse.

This theory has existed for many years in both Indian and Chinese medicine. As the weather shifts, animals behave differently; they eat according to what they can find. Humans used to follow the same pattern but with the ability to preserve fresh foods by canning, drying & freezing, we are able to enjoy most foods in any season. Researchers studying the underlying effects of seasonal eating have found that there is an increase in vitamins and antioxidants in the seasonal fare that isn’t matched by out of season harvest.

raspberriesSummer: During these hot and humid days, think bright colors. Summer foods tend to be colorful reds, pinks, yellows and blues – and tend to be sweet! Staying hydrated in these summer months is important so choose water-filled vegetables and fruits to add to your meals! Berries and melons are fairly low in carbohydrates – add them to salads topped with plenty of protein.  Don’t forget about the herbs in your garden – basil, mint, cilantro, parsley and sage!

Roasted pumpkin and carrot soup with cream .Fall: Welcome to harvest time! Ancient Chinese medicine believed that the body contracts and begins cooling in preparation for the winter. You will find yellow and gold foods in abundance. Root  vegetables and squash (carrots, beets, pumpkins, butternut & acorn squash) are hearty, filling and warming! Cooking methods like baking and roasting are best since these hearty root vegetables can stand up to them, don’t forget to season- sage, thyme, and rosemary are fresh!

cinnamonWinter: With frost in the air, the end of the seasons is in sight! Carrots, turnip, kale, and collard greens are just picked in these cold months! They are perfect for roasting and stewing with warm spices like cinnamon, curry and turmeric. Even though we don’t think of meat as seasonal because our stores are always fully stocked, it is seen as the most warming of foods due to its high nutrient density.

asparagusSpring: With increased sunlight, our tastes reach out to fresher foods. Tender foods like sprouts, greens, asparagus, and chards are back! Steaming and grilling your fresh finds will preserve the flavor of these light vegetables!

Tips & Tricks:
•    Look for reasonably priced produce in the supermarket. In-season prices are lower than out-of- season prices.
•    Think back to seasonal childhood favorites. There’s a reason why Mom always fed you melon in the summer, pumpkin in the fall and beef and barley stew in the winter.
•    Visit your Farmer’s Market on Saturday morning!

Contributed by Lindsey Bryan, CFWLS Summer Extern

Low Carb Lasagna with Zucchini!

Posted on May 06, 2016 by

Even the kids love it!

zucchini_lasagnaIngredients

4 medium zucchini

1 lb. ground beef (or use turkey for less fat)

2 cups baby Portobello mushrooms, sliced

1 medium onion, finely chopped

2 cloves garlic, minced

1 jar pasta sauce (look for low sugar)

8 oz. tomato sauce

1 tsp dried basil

1 tsp dried oregano

1 tsp fennel seeds, crushed

1 egg, slightly beaten

15 oz fat-free ricotta cheese

2 cups shredded mozzarella cheese


Directions

  1. Preheat broiler.
  2. Slice zucchini lengthwise into ¼ inch planks. Spray each side with cooking spray and place them on a wire rack over a baking sheet. Broil for 10-12 minutes on each side or until lightly browned.
  3. Reduce oven temperature to 375 degrees.
  4. Brown ground turkey, onion, garlic and mushrooms in large skillet. Remove from heat and stir in seasonings, pasta sauce and tomato sauce.
  5. Combine egg and ricotta cheese in small bowl.
  6. Spread 1 cup of meat sauce into greased 9×13 baking dish. Top with zucchini slices and half of the ricotta cheese mixture. Sprinkle with ¾ cup of the mozzarella cheese. Repeat the process ending with sauce on top.
  7. Bake uncovered for 20 minutes. Sprinkle with remaining cheese and bake an additional 10-15 minutes or until cheese is melted.
  8. Let stand for 10 minutes before slicing.

 

Makes 12 servings

Nutrition Facts:

Calories 209

Total Fat 8g

Total Carbohydrates 15g

Dietary Fiber 3g

Protein 20g

Print Recipe: Zucchini Lasagna

Crunchy Almond Chicken

Posted on March 18, 2016 by

Great crunch without the carbs!

crunchy almond chickenIngredients
1 pound boneless, skinless chicken breasts
1 cup almonds
1 tsp salt
½ tsp pepper
½ tsp garlic powder
¼ tsp cayenne pepper
1 cup almond flour
2 tsp water
2 eggs

Directions
1. Preheat the oven to 375 degrees.
2. Line large baking sheet with parchment or aluminum.
3. Crush almonds in food processor to a fine mix. Pour into shallow dish.
4. Add salt, pepper, cayenne, garlic powder and almond flour to crushed nuts and blend well.
5. Whisk eggs and water in shallow dish.
6. Dip each chicken breast into egg mixture and dredge in crushed nut mixture. Coat each side evenly.
7. Place each piece of chicken on lined baking sheet.
8. Bake at 375 degrees for 30-40 minutes (until juices run clear).
Makes 4 large servings

Nutrition Facts:
Calories 383
Total Fat 33g
Total Carbohydrates 13g
Dietary Fiber 7g
Protein 39g

Print Recipe Crunchy Almond Chicken

Helping Your Overweight Child

Posted on March 14, 2016 by

active father son The rates of childhood obesity have tripled in the past 3 decades. Today, 1 in 3 American kids are overweight or obese. Our changes in lifestyle have led to this sad epidemic. We’re eating food on the run in lieu of sitting as a family for a home-cooked meal. Video games have replaced exercise, PE has been reduced at schools to 2 or 3 times a week, and portion sizes have tripled.

Children are now facing serious health issues that, in the past, were primarily associated with adults. These health risks include: asthma, diabetes, high blood pressure, sleep problems, heart disease, and more! That’s a big burden for a child to deal with. Parents of overweight children are often frustrated and searching for answers.

The first step to helping your overweight child is to make an appointment with your child’s pediatrician for a check-up. It’s important to find out if they are clinically obese and if there are any underlying health issues. Then, follow these guidelines:

*MAKE THEM FEEL LOVED: Above all, make them feel loved no matter what size they are. Their self- esteem is often lacking and they feel stressed and anxious.

*EDUCATE: Teach your child about proper nutrition, how to read labels, and even how to cook. Explain the importance of exercising every day.

*INVOLVE THE WHOLE FAMILY: When a family member has a chronic illness, it affects the entire family. Likewise, if one of the kids is obese the family is impacted. Everyone needs to be encouraging, supportive, and eat home-cooked meals together. Challenge the whole family to eat healthy in order to set a good example.

*NUTRITION: Ensure they eat breakfast every day, drink lots of water, refrain from sugary drinks, limit sweets, and consume sufficient protein.

*EXERCISE: Encourage your child to fit in60 minutes of moderate intensity activities every day. Participate as a family:

*Sign up for a Family-friendly 5K race/walk
*Take the family on vacations where they can hike, ski, climb, or swim
*Sign your child up for a sport
*Take fitness/dance classes together

*LIMIT ELECTRONICS: Use electronics as positive reinforcement after they’ve completed their homework and gotten some exercise. The American Academy of Pediatrics suggests no more than 2 hours a day for electronics (TV, IPAD, computer, etc…). Studies have shown that children with TV’s in their bedrooms are more likely to be obese.

As a parent you have the responsibility of setting a good example for your kids by eating healthy and exercising regularly.  Help them lead a healthy, active lifestyle and provide them with love and support.

For more support and advice on helping your overweight child, listen to Dr. Clark’s podcast interview with Childhood Obesity specialist, Dr. Wendy Sinclair at: http://cfwls.com/blog/bouncing-back-from-childhood-obesity/

Chicken with Mushrooms and Raspberries

Posted on February 12, 2016 by

Don’t be shy – you’re going to love it!

Raspberry Mushroom ChickenIngredients

4 boneless, skinless chicken breasts

Salt & pepper

1 Tbls olive oil

4 cloves garlic, crushed

1 large shallot, chopped

1 c chicken broth

½ cup dry red wine

8 oz baby bella mushrooms

1 cup fresh raspberries

1 Tbls butter

1 Tbls balsamic vinegar

1 tsp grated lemon zest

 

 

Directions

  1. Season chicken with salt & pepper.
  2. Heat skillet over medium heat and add olive oil.
  3. Sear chicken on each side for about 3 minutes. Remove chicken from pan and set aside.
  4. Add garlic and shallot to skillet and cook over medium heat for 1 minute.
  5. Add chicken broth and wine, cook until slightly reduced or about 10 minutes.
  6. Add sliced mushrooms and lower heat to a simmer.
  7. Return chicken to skillet, cover and simmer until chicken is cooked through or about 10 minutes.
  8. Add butter, balsamic vinegar and lemon zest. Stir to blend.
  9. Toss raspberries into and allow to warm about 1 minute.

 

Makes 4 servings

Nutrition Facts:

Calories 258

Total Fat 11.5g

Total Carbohydrates 6g

Dietary Fiber 2g

Protein 38g

 

Print Recipe: Raspberry Mushroom Chicken

Adapted from Trisha Yearwood recipe on Food Network

CFWLS Chicken Soup

Posted on January 22, 2016 by

Taste tested…Doctor approved!

CFWLS_chicken_soupIngredients:

1 box/7 packets protein chicken noodle soup mix
48 oz. chicken broth
2 pints sliced mushrooms
1 rotisserie chicken
8 oz. butter
Salt
Pepper
8 oz water

Directions:

1. Set crock-pot to low.
2. Mix chicken broth, water and all 7 packets chicken noodle soup in crock-pot.
3. Saute mushrooms in butter, salt and pepper to taste.
4. Saute celery with mushrooms, cook until soft.
5. Remove skin from chicken and discard. Pick all meat from the chicken, and chop or shred into bite sized pieces. Add to vegetable saute.
6. Cook vegetables and chicken together for a few minutes and add to the crock-pot of chicken soup.
7. Salt and pepper to taste. Additional seasonings may be added to taste.
8. Cook on high for 1-2 hrs.

Great served with cheddar protein chips!

Nutritional info:

Cal 235
Fat 12.5
Carbs 3.6
Fiber .3
Pro 25.5

Makes 16 servings (about 1 cup per serving)

Print Recipe: Chicken Soup CFWLS