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!

Eggs…Nutrition Rock Stars

Eating eggs for breakfast can help your weight loss efforts!

Photo by Woodley Wonderworks

Think about it…eggs were made as fully equipped little packages to sustain life.  They contain high quality protein.  Eating eggs for breakfast can also help you feel full and maintain your lean body mass.

But don’t just stop at breakfast- eggs are great for lunch, dinner or even snacks!  They are inexpensive, convenient & quick.  Eggs can be cooked in so many ways that you might never tire of them.

Eggs are “nutrition rock stars”, according to Frances Largeman-Roth, who wrote a wonderful article in the January/February issue of Health Magazine.  Largeman-Roth is a nutritionist who recommended these tasty ways to upgrade eggs:

  • By adding a splash of hot sauce, you will “kick up” the flavor and add some health benefits.  It is the capsaicin in the hot sauce that revs up your metabolism and may help keep you slim.
  • Asparagus spears can be dipped into soft-boiled eggs and you can try adding herbs and goat cheese to scrambled eggs.
  • She also states that “simple poached eggs are a wonderful foil for salty salmon” and that eggs combined with a little diced ham in ramekins and baked at 400 degrees for 15 minutes offer a “big dose of flavor”.

Why are eggs “nutrition rock stars”?  Here’s a break down of the good nutrition found in eggs:

  • Eggs are high in vitamins and minerals.  One large egg has 251 milligrams of choline, more than half of a woman’s daily requirement and 25 micrograms of vitamin K, one third of the daily requirement for women.  Choline is crucial for brain health as it important for brain development of unborn babies and affects memory later in life.  Vitamin K is a key nutrient in blood clotting.
  • One medium whole egg has 65 calories, 1 gram of effective carbohydrate, 4 grams of fat and 5 grams of protein. A large egg has 75 calories, 1 gram of effective carbohydrate, 5 grams of fat and 6 grams of protein. An extra large egg has 85 calories, 1 effective carbohydrate, 6 grams of fat and 7 grams of protein.
  • One large yolk has 60 calories, no carbohydrates, 5 grams of fat and 3 grams of protein.
  • One large egg white has 15 calories, a trace of carbohydrates, no fat and 4 grams of protein.
  • ¼ cup of egg substitute has 35 calories, a trace of carbohydrates, 1 fat gram and 6 grams of protein.

If you have high cholesterol, you might have been told to avoid eggs.  However, it is saturated fat that substantially impacts your blood cholesterol levels.  Recent studies have shown that adding eggs to a healthy diet did not increase LDL or heart disease.  It’s best, as always, to check with your physician before changing your diet, but why not ask if you can add a few eggs to your life?

Ultimately, eggs are good for you.  Maybe the English egg industry had it right when I was growing up.  Their TV commercials used a very memorable slogan – “Go to work on an egg”.

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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.”