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Tag Archives: fiber

Dr. Clark’s Jump Start Diet – The Results!

Posted on May 22, 2017 by

Dr C with tie croppedI just completed the two week Jump Start Diet!

This is the morning of day 15. I wanted to give you an update and tell you my results. I encourage you to give us a yell at the Center for Weight Loss Success and go to our e-store. I finished up this morning. I had my official weigh- in. I came over here to the office and got my body composition done. I was excited to get up and have breakfast. Over two weeks I lost 18 pounds which is more weight than I anticipated. I’m not going to try and lose more weight. I improved my body fat percentage by 3% points which I was surprised at too. So it’s been a good couple of weeks.

I feel great. I want to give you an update and an overview. I want to talk about how to get started if you’re interested in doing this because the concept is simple. But simple doesn’t necessarily mean easy. It is a two week Jump Start Diet using 5 shakes a day. It’s 1000 calories, 145 grams of protein, and 70 grams of carbohydrates a day. For people who are especially carb sensitive, this can potentially be a little high but we have a low-carb option.

I encourage people to take vitamins. Some vitamins that can be helpful to add: extra magnesium (muscle function and regular bowel movements), essential fatty acids (muscle and nerve function and mental clarity), and extra B-vitamins. You might want to consider a stool softener if you’re prone to constipation. It’s a great way to get your weight loss jump started. Some people think two weeks is forever but it’s a short period of time. It’s not easy but the concept is simple.

If you’re interested in getting started you really need to get your mind right. You need to decide, “I’m going to do this!” I assure you “kinda” working on a weight loss program does not work very well at all. So, get your mind right. Pick that time-frame when you’re going to do it. Figure out what’s going on. Is it something you can practically do during that two week period? If you’re going on vacation or have some big event it probably won’t work well. There will be temptations. What I found is the week-ends were harder because typically that’s the time for socializing. We’re not in our normal routine and that does make it harder. Get your mind right. Set you mind to it. Commit to what you’re doing. Just like NIKE said, “Just do it!”

After the Jump StartIf you’re interested, go to our corporate web site at www.cfwls.com. Click on the e-store. We have a book in our store called, “After the Jump Start” which helps you when you’ve completed the two weeks. I appreciate you listening. I appreciate you following along with my two week journey. My journey is still going on just like yours is. This is not something that truly ends. We just change how we work on it.

 

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

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

Mexican Chicken Bake

Posted on September 25, 2015 by

low carb mexican chicken bakeServe with a side salad or green vegetable for a complete meal!

Ingredients
4 boneless, skinless chicken breasts
1 red or yellow bell pepper
1 tsp cumin
1 tsp oregano
1 tsp red pepper flakes (optional)
2 cloves garlic, minced
1 cup shredded Colby-jack cheese
Directions
1. Preheat the oven to 375 degrees.
2. Spray baking dish with cooking spray.
3. Place chicken breasts in bottom of dish and sprinkle with seasonings.
4. Cut pepper into thin strips and scatter on top of chicken.
5. Sprinkle entire contents with shredded cheese.
6. Bake for 45-50 minutes or until chicken is no longer pink.

Makes 4 servings

Nutrition Facts:
Calories 245
Total Fat 9g
Total Carbohydrates 4g
Dietary Fiber 1g
Protein 42g

Print Recipe:  Mexican Chicken Bake

Spaghetti Squash Pad Thai

Posted on September 18, 2015 by

cfwls low carb pad thaiAll of the flavor you love in this low carb pad thai recipe!

Ingredients
4 boneless, skinless chicken breasts
1 large spaghetti squash
1 cup shredded carrot
1 red sweet pepper, sliced thin
3 cloves garlic, minced
¼ cup cilantro, chopped
½ cup peanuts, coarsely chopped
2 Tbls olive oil or avocado oil

Sauce:
¼ cup chicken broth
¼ cup rice vinegar
2 Tbls lime juice
1 Tbls honey
¼ cup soy sauce
1 tsp sesame oil
¼ tsp pepper

Directions
1. Preheat the oven to 350 degrees.
2. Split spaghetti squash in half lengthwise and scoop out seeds. Lay cut side down on foil lined baking sheet.
3. Bake squash for 45-60 minutes. Remove and allow to cool for 5-10 minutes. Turn over and scoop out flesh with fork. Drain excess moisture if necessary.
4. While squash is baking, make the sauce. Put all sauce ingredients together in small saucepan and heat over medium-high heat. Simmer and keep warm.
5. Cook chicken and cut up into small pieces. Season with salt and pepper.
6. Add oil to large skillet or wok and heat to medium-high heat. Add chicken, carrots, pepper and garlic. Cook until carrots are crisp-tender.
7. Stir in cilantro and half of the peanuts. Pour sauce over entire mixture and stir.
8. Serve with remaining peanuts and additional cilantro. Garnish with lime wedges.

Makes 6 servings

Nutrition Facts:
Calories 263
Total Fat 11g
Total Carbohydrates 19g
Dietary Fiber 5g
Protein 20g

Print Recipe: Spaghetti Squash Pad Thai

Bacon Mushroom Frittata

Posted on May 01, 2015 by

bacon spinach and mushroom frittataSwitch up the cheeses for a totally different flavor!

 

Ingredients

2 Tbls olive oil

1 cup baby bella mushrooms, sliced

1 clove garlic, minced

1 pkg fresh baby spinach

4 slices bacon, cooked and chopped

1 10 oz can Rotel tomatoes

1 4 oz can green chilies

¼ tsp sea salt

¼ tsp fresh ground pepper

12 large eggs, beaten

½ cup crumbled garlic and herb feta cheese

 

Directions

1.      Preheat the oven to 350 degrees.

2.      Heat oil in 10 inch cast iron skillet over medium heat. Saute mushrooms 2-3 minutes or until browned.

3.      Add garlic and saute 1 minute. Stir in spinach, cook stirring constantly until spinach begins to wilt.

4.      Add bacon, tomatoes and green chilies, salt & pepper, and cook. Stir often, 2-3 minutes. Add eggs and sprinkle with cheese.

5.      Cook 3-5 minutes, gently lifting edges of frittata with a spatula and tilting pan so uncooked portions slip underneath.

6.      Bake at 350 degrees for 12-15 minutes or until set and lightly browned. Remove from oven and let stand 5 minutes. Slice into 6 wedges and serve immediately.

 

 

Makes 6 servings

Nutrition Facts:

Calories 275

Total Fat 19.5g

Total Carbohydrates 5.8g

Dietary Fiber 1.5g

Protein 19g

Print recipe:Bacon Mushroom Frittata

Adapted from SouthernLiving.com

Deviled Eggs with Bacon & Cheddar

Posted on April 24, 2015 by

bacon cheddar eggsIt’s the little extra that makes them worth making!

 

Ingredients

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

 

Directions

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 Shepards Pie

Posted on April 17, 2015 by

Low Carb Sheperds PieAlways a favorite at CFWLS!

Ingredients

4-6 pieces bacon, chopped

2 pounds ground beef

Small onion, chopped

Salt and pepper

1/4 teaspoon toasted onion powder

1/4 teaspoon garlic powder

1 egg, beaten

8 ounces cheddar cheese, shredded and divided

16 ounce package frozen green beans

16 ounce package frozen cauliflower

3 tablespoons butter, divided

1/4 cup sour cream

1 tablespoon chives, minced

1 Packet Beef Bouillon Protein Soup mixed with 4oz hot water

 

Directions

  1. In a large skillet, fry the bacon until crisp; drain well and set aside. In the same skillet, brown the hamburger and onion, seasoning with salt and pepper; drain the fat.
  2. In a 7 1/2 x 11 3/4″ baking dish, mix the hamburger, bacon, onion and garlic powders, and mixed bouillon. Check the seasoning for salt and adjust if needed, then stir in the beaten egg and half of the cheese.
  3. Spread over the bottom of a baking dish. Meanwhile, in a medium pot, cook the green beans according to the package directions; drain well then return to the pot and stir in 1 tablespoon butter.
  4. Season to taste with salt. Spread the beans over the meat layer.
  5. In the same pot, cook the cauliflower 10-12 minutes until very tender; drain well. Put the cauliflower, 2 tablespoons butter and the sour cream in a food processor. Puree until smooth. Add the chives and pulse to blend. Adjust the seasoning, if necessary, then spread evenly over the green beans.
  6. Sprinkle the remaining cheese over the top. Bake at 350º for 35 minutes, until hot and bubbly. Freezes well.

 

Makes 8 servings

Nutrition Facts:

Calories 433

Total Fat 31g

Total Carbohydrates 8g

Dietary Fiber 3g

Protein 32g

Print Recipe: Low Carb Shepards Pie

Tuscan Chicken

Posted on April 10, 2015 by

Tuscan Chicken

Tuscan Chicken

Serve right from the skillet!

Ingredients

2 Tbls olive oil

4 chicken breast halves

1 tsp sea salt

1 tsp fresh ground pepper

1 tsp oregano

½ tsp thyme

½ yellow onion, diced

3 cloves garlic, minced

8 oz baby bella mushrooms, sliced

1 pkg frozen artichoke hearts

½ cup sun-dried tomatoes, chopped

1 can black beans, rinsed

1 jar (15 oz) roasted red peppers

½ cup shredded Parmesan cheese

 

 

Directions

  1. Season chicken with salt & pepper. Heat olive oil in skillet and brown chicken on both sides over medium-high heat. Add onions half way through, brown slightly.
  2. Add mushrooms, garlic, tomatoes & artichoke hearts. Stir in oregano & thyme and cook covered for 5 minutes.
  3. Add remaining ingredients and allow to heat through. Sprinkle on Parmesan cheese and cover until it starts to melt.

 

Makes 4 servings

Nutrition Facts:

Calories 345

Total Fat 8g

Total Carbohydrates 24g

Dietary Fiber 10g

Protein 42g

Print Recipe: Tuscan Chicken Skillet

Your Weight Loss Mobile App – Have you downloaded it yet?

Posted on January 30, 2015 by

We’ve made a few changes within our Weight Loss Mobile App.  If you have it on your mobile device then you’ve no doubt already noticed!  Are you using all of the features that it offers?  We have a short tutorial video that explains how to make the most of its features and enjoy your weight loss journey.

Watch now!