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Category Archives: Uncategorized

Easy Ranch Chicken Kabobs

Posted on August 28, 2020 by

When you’re looking for a quick and easy weeknight meal!

Ingredients
1 lb chicken tenders (about 8)
1 envelope dry Ranch dressing mix
1 Tbls olive oil
1 Tbls white wine vinegar
8 6” skewers

Directions
1. Pour dressing mix, olive oil & vinegar into a 1 quart resealable bag. Mix together well.
2. Add chicken tenders and seal bag. Shake to coat and refrigerate for 1-2 hours.
3. Thread 2 tenders onto each skewer.
4. Grill over medium heat (turning once) until done.

Makes 4 servings

Nutrition Facts:
Calories 180
Total Fat 6.3g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 24g

Print Recipe: Easy Ranch Chicken Kabobs

Basil-Lime Chicken Kabobs

Posted on June 10, 2020 by

Serve with fresh veggies or a bright salad!

Ingredients
3 Limes (juice and zest) Divided
1/4 Cup Olive Oil
3 Tbls Dijon Mustard
3 Tbls Worcestershire Sauce
3 Tbls Soy Sauce
6 Green Onions, sliced
4 Cloves Garlic, minced
2 Tbls Fresh Basil, chopped
Salt and Pepper to taste
4 Chicken Breasts, sliced into cubes

Instructions
1. Combine the zest and juice of 2 limes, Olive Oil, Mustard, Worcestershire, Soy, 3 onions, 2 garlic
cloves salt and pepper and mix well.
2. Cut chicken into even cubes and place in a gallon sized baggie.
3. Pour marinade over the chicken and marinate for 1 hour. Thread onto 8 presoaked skewers.
4. Preheat grill.
5. Place chicken on grill and grill for 7 minutes.
6. Then flip and cook until internal temp reaches 170.
7. Remove from grill and let meat rest.
8. Meanwhile combine juice and zest of one lime with extra virgin olive oil, 3 chopped onions, 2
minced garlic cloves, basil.
9. Plate chicken kabobs & cover with sauce if desired.

Serves 8

Nutritional Info:
Calories 207
Fat 12g
Carbohydrates 4.5g
Fiber 1g
Protein 21g

Print Recipe: Basil-Lime Chicken Kabobs

New York Strip Steak with Herbed Butter

Posted on May 05, 2020 by

Pair it with fresh veggies or a colorful salad! (adjust the portion to control the calories & fat)

Ingredients
2 New York strip steaks (4-5 oz)
2 Tbls red wine vinegar
2 cloves garlic, minced
1 tsp dried rosemary
1 tsp oregano
Salt & pepper to taste
2 Tbls olive oil

2 Tbls butter
1 Tbls fresh chives
1 clove garlic, minced
¼ tsp fresh ground pepper

Directions

  1. Mix vinegar through olive oil together in large resealable bag. Add steaks and allow to marinate for at least 30 minutes in refrigerator. Allow to come to room temperature prior to grilling.
  2. Mix butter, chives, garlic & pepper. Set aside.
  3. Grill steaks over medium heat to desired doneness. Allow meat to rest 5-10 minutes before slicing. Top with herbed butter and serve with green veggies or a side salad.

Makes 2 servings

Nutrition Facts: (for 4-ounce steak with 1 Tbls butter)
Calories       460
Total Fat        31g
Total Carbohydrates 2g
Dietary Fiber   1g
Protein        41g

Print Recipe: New York Strip Steak with Herbed Butter

Recipe for Cucumber Noodle Salad

Weight Loss…Simplified

Posted on January 20, 2020 by

The goal is to identify essential weight loss principles that you can use starting today for both medical and surgical patients. I’ll throw in a few “random thoughts” by Dr. Clark telling you my though process. One of my favorite quotes and favorite people, Albert Einstein, said “If you can’t explain it simply, then you don’t understand it well enough.” So, hopefully I can explain it simply.

It often seems like weight loss concepts and principles are significantly different between medical patients and surgical patients. Nothing could be further from the truth. The principles and concepts are exactly the same thing. The weight loss principles for a patient will be the same post weight loss surgery. They just have a slightly different anatomy. The essence of any weight loss plan will always be behavior modification. Change what you do, whether it’s nutritional or activity level. Change (weight loss) will not occur unless you change your behavior. Sometimes we’re waiting for the life around us to change or people around us the change. The reality is that’s never going to happen. If you don’t change, change will never occur. Don’t wait for someone else to change for you.

Energy storage is extremely important for survival. If we couldn’t store energy, we would have to eat continuously. We can store energy in 2 ways. We can store it as fat or we can store it as glycogen. Storing energy as fat is unlimited. We can store hundreds of pounds of fat. Even a thin persona has a lot of fat storage. Even a 200 pound male with 10% body fat has 70,000 available calories. That’s a lot of stored calories! We can’t store very much glycogen (sugar). We can only store about 2000 calories. Most of the glycogen is in the muscle. The muscle doesn’t like to give up any of this energy (it’s kinda selfish). The liver is unselfish. It will share sugar. What’s the problem with this?  The problem is just because you may have a tremendous amount of stored energy as fat does not mean that you have unrestricted access to it. Unfortunately it’s not very accessible.

What do we do here at The Center for Weight Loss Success? We have 2 comprehensive programs. We also have a full fitness center, nutritional store, clinical area, educational classroom, behavior modification classes, weekly live webinars, weight loss meds, Hormone Replacement Therapy, and more. We have a 6 month medical program referred to as “Weight Management University™.” We have a 12 month post-surgical program called, “Weight Management for Weight Loss Surgery™.” Both of these programs are very similar. A lot of the topics in the programs are interchangeable. The medical program has 14 different topics. The surgical program has 12 topics. The difference is how we present them. We put them in different order because they become pertinent at different times depending if you’ve had surgery or not.

The real question is:  how do you do it?? The dietary plan, activity plan, and behavior modification changes don’t take place immediately just because someone has undergone weight loss surgery. There should not be a “cloud of mystique” that surrounds someone who has had weight loss surgery. We didn’t change things by operating on you.

My job is to figure out why someone is overweight. Then, I have to figure out what are the right “things” to do for that individual. Finally, (the hard part), is how that individual implements those things and make them a lifestyle. Part of that is being willing and able to do those things in order to lose the weight. That’s a very important concept and mindset for anyone, especially with weight loss. Some people are just natural athletes. They may have never picked up a golf club. But when they do, they’re able to play pretty darn well. Other people might have to practice really hard but are mediocre at the sport. Is there a difference?  Maybe some of us will never be pro golfers. But if we practice and work at it we will get better. All weight loss surgery does is just exaggerate the “normal” weight loss curve. The normal weight loss curve is this: you go on a specific diet and lose weight. Then you’re weight is going to stabilize. You might regain a little bit. With weight loss surgery you lose weight much quicker, greater weight loss, and it lasts longer. Long term it’s still doing all the same things. One of the “downfalls” of WLS is….it works! Because WLS works so well, people often think they’re doing the right things. You’re going to lose weight the first few months no matter what you do, but if you don’t do all the right things long term you will find that you’re going to start struggling. You need to do all the right things. Weight loss is something we work on forever. It’s a process. You’ve got to do the right things. Are you willing and able to do the right things?

I’ll sometimes see people back in the office several years after having WLS. They’ve gained weight. Or, I see people who were successful in the Medical program but they return because they’ve gained weight back. No one gains weight due to a deficiency of surgery. Some people say they need surgery because they’re gaining weight. Likewise, no one gains weight due to a deficiency of phentermine or any other weight loss medication.  They gain weight because they are eating and/or doing the wrong things. As physicians sometimes we contribute to that. There are certain medications that physicians prescribe that cause weight gain.

The concept of eating is, “How little can I eat and be satisfied.” It’s not, “How much can I cram in there.” The difference between those two thought processes is about 20-25%.  It’s often the difference between losing weight and keeping it off, and gaining weight. Long-term the pattern of eating needs to be 3 meals a day +/- a planned snack. No one has ever starved in 3 hours. If your mind is telling you it’s time to eat something, but it’s not time to eat, drink some water or do something else. Meals should be small plate size. The best food has absolutely no labels. It’s eating green and clean.

The Basics

The “Basics” of the eating plan are calories, protein, and carbohydrates. Everyone has a calorie “ceiling.” If you go above it, you gain weight. It does not mean that if you stay below the calorie ceiling you will lose weight. You can’t survive without protein. Preserving lean body mass is key. We talk about this all the time. The best protein source is from food. Everyone has a carbohydrate “tipping point.” A certain level of carb intake makes insulin levels rise. Insulin turns on fat storage. Some people have a very high tipping point. They can eat just about whatever they want to and never gain a pound. They don’t have a better physiology. They have a more efficient physiology. If what you eat increases your insulin levels. It turns on fat storage. If you eat a mountain of lettuce and it makes your blood sugar go up, it will also make your insulin level go up. One thing you can do is get a blood sugar monitor and check your blood sugar after you eat.

I have a few things for you to “chew” on.  “Kinda” working on weight loss will never help.  You can’t, for example, do a good job during the week and then go crazy on the weekends. If you’re only going to do one thing, count your carbohydrate intake. Carbohydrate is not an essential nutrient and there is no such thing as carbohydrate deficiency. Carbohydrate influences insulin which is the “fat storage” hormone. If you don’t make insulin, you cannot store fat. One of the first symptoms of a Type I diabetic who does not make insulin is that they are losing weight like crazy. They can’t store fat. Two thirds of the population is “carb sensitive.” If they eat carbs they get large blood sugar swings. Large blood sugar swings cause 2 major problems:  symptoms (headaches, irritability, shaky, not thinking clearly) and weight gain.

What do blood sugar swings actually mean?

If your blood sugar level is 100, what does that actually mean? That’s at the higher end actually. We would rather that it be 80. Each of us has about 5 liters of blood in our body. When we say that your blood sugar is 100 mg/dl, that means there is 5 grams of sugar in your entire blood volume. There’s 1 gram in each of those liters. How much sugar is 1 gram? If you have just 5 grams of carbohydrate, in theory you will double your blood sugar. If it was 100, it will jump to 200 after eating 5 grams of carbohydrate.  Examples of 5 grams of sugar (1 tsp): ½ Oreo, 1 triscuit, 1/5 banana, ¼ apple, ¼ slice of bread. I often have patients come into the office and say, “Well I only had…” It only takes a little bit and you’ve doubled your blood sugar. The point of all this is that it doesn’t take much carbohydrate to give you tremendous blood sugar swings.

In review, the Basics of the eating plan include: a calorie ceiling, sufficient protein, and a carbohydrate tipping point. The trick is to figure out the numbers. If you’re a woman who’s had WLS, if you get about 1200 calories you’ll struggle. If you’re a man and get about 1500-1600 calories you’ll probably struggle. Protein is based on lean body mass. It almost always comes around 90-100grams/day. It depends on how big you are. A male with a much bigger frame is going to need more protein. We typically say less than 50 grams a day. Some patients are so sensitive they need to be in the 20-30 gram range to really see good weight loss. What about fat? I’m not concerned too much unless it drives your calories too high. You want to try and stick to the monounsaturated fats. There are good and bad fats. They do tend to influence calories. Fat does not affect the hormones the affect weight. Carbohydrate and protein do affect hormones that affect weight.

The best foods have no labels

The best foods have no labels. Eat just 3 things. We would die without water. Water is the best thing to drink. Get rid of everything else. Good protein sources are meat, seafood, cheese and eggs. They have basically no carbohydrates. Eat colorful vegetables/salad stuff which is typically low calorie, nutrient dense, and fairly low carbohydrate. If it falls outside the “core,” then don’t eat it!

Dr. Clark’s low carb diet simplified (LCDS) is avoiding these three things: starches, “crumbly” carbs, and watching the fruit. Fruit can be the downfall of any weight loss plan. I’ve heard so many people say they eat healthy (including a lot of fruit). Fruit is healthy. There’s no doubt about that. However, it won’t help you lose weight. Healthy and losing weight are two different things. The main starches to avoid are potato, rice, pasta and bread. The “crumbly” carbs (6 “C”s) are chips, cookies, cereal, cake and candy. That includes hot cereal too. It’s simple to understand but NOT easy to do! Simple does not equate with easy.

A good weight loss plan includes a good diet/nutrition plan, activity/exercise plan, and behavior modification. There is no difference between surgical and medical weight loss patients trying to lose weight. The hard part is behavior modification.

We can help you get started! Call us at 757-873-1880 to schedule a free consultation if you are interested in a non-surgical program or watch our free weight loss surgery webinar.

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

Cinnamon Crunch – Low Carb Snack

Posted on January 31, 2019 by

Easy to make & it adds a crunch to your yogurt or salads!

Ingredients
½ cup sliced almonds
½ cup slivered almonds
½ cup whole almonds
½ cup pecan pieces
1 cup unsweetened coconut flakes
3 Tbls chia seeds
½ cup pumpkin seeds
½ cup sunflower seeds
¼ cup coconut oil – melted
¼ cup granulated Splenda or other non-calorie sweetener
½ tsp salt
3 tsp cinnamon

Directions

  1. Preheat the oven to 350 degrees.
  2. Line baking sheet with parchment paper.
  3. Add all nuts and seeds to bowl & stir to mix.
  4. Melt coconut oil and stir into the mix.
  5. Add remaining ingredients and stir well.
  6. Spread onto baking sheet and bake for 15 minutes.
  7. Remove from oven and allow to cool for 30 minutes.

Makes 16 servings

Nutrition Facts:
Calories    210
Total Fat     20g
Total Carbohydrates   7g
Dietary Fiber    4g
Protein   7g

Note: You could probably cut back on the coconut oil a bit in order to decrease the amount of fat & calories. The nuts should contain enough oils to hold the spice mix.

Print Recipe: Cinnamon Crunch

 

Is Weight Loss Surgery Right for Me?

Posted on March 12, 2018 by

kevin

As you have read, weight loss surgery is a decision that requires research (like you are doing here), a risk/benefit comparison, an evaluation by an experienced bariatric surgeon and soul searching on your part to make sure you are committed to long term changes.  These changes can drastically improve your health, your ability to live your life to the fullest and potentially extend your lifespan.  This may seem overwhelming but the important thing for you to know is that you are not alone.

There is a delay with regards to documented statistics, but here are the clear trends:

  • About 15 million adults in the U.S. have morbid obesity which is associated with more than 30 other diseases and conditions including type 2 diabetes, heart disease, sleep apnea, hypertension, asthma, cancer, joint problems and infertility.  The direct and indirect costs to the health care system associated with obesity are about $117 billion annually.5
  • In the United States, the number of people who qualify for weight loss surgery is increasing as the incidence of obesity and morbid obesity is on the rise.
  • In the United States, the number of weight loss procedures performed each year continues to rise with an estimated 177,600 procedures performed in 2006 (an increase from about 16,000 in the early 1990’s).5 In 2008 the number of weight loss procedures was up to 220,000 and remained there in 2009.  Numbers for subsequent years have not been published as of this publication.

5http://asmbs.org/benefits-of-bariatric-surgery/

Telling you that you are not alone and sharing these sobering statistics doesn’t solve the problem for you or the general population.  There has to be a need (and clearly there is a need), there has to be a want (which usually results from the pain endured as a result of being obese or morbidly obese) a viable solution (in this case, surgical weight loss with an experienced bariatric surgeon who is passionate not just about surgery but your long term success).  Sounds like a recipe for success but there is an ingredient that is missing.  You can have a need and a want and a viable solution but if you don’t have the commitment and motivation to follow through and create lasting change for yourself, you may never experience the optimal success you deserve.

If you decide that you have the want, the need and the commitment, you are a great candidate for weight loss surgery.  Now you just need to explore the rest of the questions in this book and get started on your path to success.

View our free Weight Loss Surgery webinar now and then click to schedule your conversation with Cat Williamson, our Surgical Coordinator.

Best of CoVa Contest!

Posted on January 21, 2018 by

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We have to admit it.  We know we have the very best patients around!  We drive to work with smiles on our faces. looking forward to helping our patients improve their health by losing weight.  Your success makes us happy!

If you’d like to let others know about Dr. Clark’s Center for Weight Loss Success, please take a minute and VOTE FOR US in Coastal Virginia Magazine’s Best of Readers’ Choice Awards for 2018!

You will find us under HEALTH and BEAUTY in THREE categories

  • Best Gym/Wellness Center
  • Best Specialty Fitness
  • Best Weight Loss Center

You can also nominate/vote for us in SHOPPING

  • Specialty Foods

You can vote ONCE each DAY through Friday, March 30, 2018

Share the Love!

Walk Your Way Healthy

Posted on October 16, 2017 by

So often people want to exercise, but they don’t know where to start. Walking is a great place to start. Walking is typically easy on the joints, can be done anywhere, and all you need is a comfy pair of shoes.

HOW TO GET 10,000 STEPS A DAYfeet on sidewalk
Everyone knows movement is good for the body. The hardest part is often finding the time, especially if you have an office job. However, 9-5 is a long time to be sitting at a desk. But don’t worry, anything is possible with a little bit of change.

Walking is the best way to start adding movement into your day. Walking is typically easy on the joints, can be added in small time frames, and needs no fancy equipment.

If you have the option, I highly recommend an activity tracker. While pedometers and activity trackers are in no way a necessity, seeing your steps add up can motivate and inspire you to keep moving. Seeing your steps also adds accountability. You may think you are getting an adequate amount of movement, but having a concrete number to track will help you ensure you are hitting your goals.

If you are new to walking try to hit 10,000 steps a day at first. That may seem daunting, but think of reaching 10,000 steps in smaller goals. Set a small goal to hit 250 steps/hour or 100 steps/30 minutes throughout the day. Newer activity trackers can often be set to alert you at different times of the day or a well-placed post-it note can sometimes be all it takes to keep your mind focused on your goal. Also start to recognize what activities equal 100 steps. You’ll be more motivated to continue changing your habits if you can see a concrete benefit that results.

If you are at a desk for the majority of the day there are great ways to sneak in steps throughout your day:

1. First, stepping side-to-side does count! Stand and pace as you read your emails in the morning. Are you brainstorming with colleagues? Don’t be afraid to stand and move as you think. The fun thing about counting steps is every step counts! Even if you’re not walking anywhere.

2. Park in the back of the parking lot. This advice is nothing new. But it still stands as good advice. I bet walking into work in the morning from the last spot in the lot can easily get you 100 steps.

3. Do you take an elevator? Change to taking the stairs. If you are new to stairs don’t feel like you have to conquer them all at once. Simply walk one flight up and then take the elevator the rest of the way. Add in the extra flights as you get stronger. Fitness success is about making a lot of little changes over a long period of time. It’s not about making a lot of changes all at once.

4. Rather than emailing or calling a coworker, walk over to their cubicle.

5. Walk the longest path to the bathroom, printer, scanner, fax, kitchen, water cooler, etc.

6. Take a short walk during your lunch break. Instead of spending your time driving to and from a restaurant, pack your lunch and then squeeze in a short walk with the time you saved.

7. Dress for success! Keep a change of shoes, socks, undershirt, etc. in your car during warmer weather for your longer lunchtime walks. In the winter, keep mittens, hat, and a scarf handy.

8. If it’s still too cold in the winter or too hot in the summer you can head to your nearest mall. Walking end to end one time is sure to add up!

9. Be the one who walks the dog, gets the mail, takes out the trash, and picks up the house before bed

10. Make time with your family count. Take a walk after dinner. Start playing Pokemon Go with your kids. Dance in the kitchen as you cook. Start a new hobby like bird watching, golfing, or hiking. Free time is when you’ll really rack up the steps.

Once you start tracking your steps you’ll be motivated to squeeze in more steps and set new goals. More importantly, you;ll be finding more ways to live a happy and long life. Steps don’t just result in better physical health. Walking will give you more opportunities to de-stress and clear your mind. Innovative ways of hitting your step goals will create new hobbies and create family memories. The more you get moving the more life you’ll have in each step.

Day_34_group

Join the CFWLS Steps for Success and add your daily steps to our group walks!  It’s easy – just log into World Walking and join the group.  It’s fun and a great way to stay inspired.

If you would like more advice on reaching 10,000 steps a day contact a CFWLS personal trainer or lifestyle coach today.

Spring Teller croppedContributed by Spring Teller, CPT, Group Instructor

My Advice to You About Weight Loss Surgery – Don’t Wait!

Posted on September 04, 2017 by

Allen Fabijan 2Meet 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!

“If I could give one piece of advice to someone who is considering weight loss surgery it would be WHY WAIT? What are you waiting for? Are you waiting on the next holiday? Are you waiting on the next phase or chapter of your life?  What are you waiting for?  Number 1, you might not get a chance to wait.  You know it if you’re dealing with what I’m dealing with. Every time your heart flutters or something is uncomfortable the thought goes through your head “Is this it?”  “Am I going to end up in a hospital?” There’s no need to wait. I went in the first week of June and a year later I’m down 120 pounds.  I wish I had done this a lot sooner.”

“There’s no reason to wait. Go do it. Go see Dr. Clark. You’ll get all the support, all the help that you need. Any tool is at your disposal.  There’s no excuse.  There’s no need to wait anymore.  Go get healthy.  Go feel better.  Go get thin! Go see Dr. Clark!”

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