Hampton Roads Weight Loss

Weight Loss Tips and Healthy Recipes

Ever wondered how to make smart food choices, or do you just need a little bit of motivation to continue on your weight loss journey? We write often on weight loss topics like healthy living, fitness, and nutrition. Check back often or sign up for email updates as we share tips for your weight loss success!

Christmas Cookies Causing Carb Cravings?

Christmas Carbs?
Christmas Carbs?

Do you find yourself wandering into the kitchen to stare into the pantry looking for something to munch on?  Does it start with a C?  Controlling your carbohydrate intake can make a huge difference in your  weight loss goals. We all like something sweet or salty at times but you will find your best choices in the vegetables and fruits that you enjoy, not wrapped in a piece of cellophane.

Carbohydrates are responsible for a large part of the cravings you may feel. The more you eat, the more you want.  When we eat carbohydrates they are reduced to simple sugars. These sugars enter our blood stream and trigger an insulin release. The more refined foods containing ‘simple carbohydrates’, such as Dr. Clark’s six C’s (Cereal, Candy, Chips, Cookies, Cake, and Crackers), lead to a quick release of insulin followed by a rapid drop in blood sugar (hypoglycemia) that triggers an intense craving for more carbohydrates.  It can be a vicious circle – and not one that counts as cardio!

You can minimize the physiological aspect of cravings by trying a few of these tips:

¨ Control your blood sugar swings by eating protein every few hours.

¨ Keep your carbohydrate levels below or equal to your protein levels at each meal or snack.

¨ Avoid those 6 C’s as well as the heavy starches (rice, potatoes, pasta & bread).

¨ Carry protein based snacks with you at all times.

¨ Avoid becoming overly hungry, you are less likely to make good choices.

¨ Exercise may help distract you from cravings and helps to utilize the extra sugars in your bloodstream.

¨ Wait it out.  Give yourself 15 minutes and see if the craving goes away.

¨ Drink a glass of water. We often interpret thirst as hunger.

Another supplement that may help is Carnitine tartrate. It can potentially help with carbohydrate cravings and also aid weight loss. Carnitine helps transfer fatty molecules (fuel) into your cells mitochondria where the fat is burned and energy produced. Dr. Clark recommends that Carnitine usually needs to be taken 1-4 grams/day in divided doses.

Control your carbs and you can control your cravings.  We’re here to help.  Check out our recipes on the Members Only portal or on Pinterest!


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Tina Dawson, Assistant Retail Manager

With over 30 years of experience in IT, Finance, and Healthcare fields, Tina has served the healthcare industry in such roles as Project Manager, Practice Manager, Physician Recruitment and assisted with electronic medical record (EMR) conversions. She attended the University of Maryland in both Asia and Europe majoring in Computer Science and is fascinated with learning new technologies. Tina enjoys educating our clients on our products and programs and “celebrating their successes and milestones…one pound at a time!”. Don’t be surprised if she gives you a hug! For fitness and fun, she likes to “slog” (slow jog) races and enjoys competing in half marathons. “Come out and join me for the next one. Believe in yourself and you CAN do it!” For more information on weight loss in Virginia, please contact (phone or text) us at (757) 873-1880 today!

Jessica Kirby, Medical Receptionist

Jessica croppedJessica is the newest addition to the team here at CFWLS.

Dani Colley, Medical Assistant

Dani has over 35 years of experience in the medical field and has been working as Dr. Clark’s Medical Assistant for over 15 years. Her area of expertise is with the surgical patients. She works closely with Dr. Clark and is always just a phone call away to answer your questions or just lend an encouraging word!

Dani spends her spare time volunteering at an equine rescue or riding rescue horses.

Dawn Olson, LWMC, CPT, Education & Fitness Coordinator

Although her initial career was in Finance, Dawn’s passion for health & fitness motivated her to re-direct her energy toward helping others reach their goal toward a strong & healthy life. Counseling patients and teaching My Weight Loss Academy™ classes in lifestyle modification and nutrition keeps her smiling. “This is far more than a job, it’s an opportunity to help people learn and make positive changes in their health. Each day brings a new reward!”

Dawn is a certified personal trainer and worked in various fitness facilities before joining us in 2009. She also holds certifications in Exercise & the Older Adult, Aquatic Exercise, Chronic Diseases and Disabilities, Facilitated Stretching, Fitness Therapy and Lifestyle & Weight Management.

Cat Williamson, Office Manager

Cat Williamson was born and raised in Hampton Roads. She feels blessed that she lives close to the Ocean as well as the Mountains since she enjoys taking weekend trips with her Hubby. Cat has worked in a medical setting for more than 35 years and started working for Dr. Clark as his Surgical Coordinator over fifteen years ago. Due to her longevity here at CFWLS, she has “well rounded” knowledge in each program (medical or surgical) that Dr. Clark’s Center for Weight Loss Success offers. Cat, as the Office Manager ensures that daily structure is handled with a balance of professionalism and excitement for each of our Patient’s weight loss journey. She feels rewarded each time a Patient or Client peeks into her office to share yet another milestone toward their new life!

Cat Keller, Retail Sales Manager

CatCat Keller has a wealth of experience in marketing, e-marketing, advertising and customer service and manages our Weight Loss Nutritional Store. She is always planning something fun and exciting. special events, discounts, giveaways – it’s never a dull moment. She is happy to help you with questions you may have regarding our products or services. Cat is a graduate of William & Mary, where she studied Government/Pre-Law and minored in Marketing.

“My ultimate goal here at Center for Weight Loss Success is to help our clients be successful in their weight loss. We all know how wonderful it is to win a long fought battle. The battle against weight gain, and the poor health it eventually brings is, I believe, one of the most important to win because it brings with it the biggest pay off of all…a longer, healthier life. That is what motivates me to come to work everyday, it’s the opportunity to help a client achieve a renewed zest for life.”