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!

What are My Low Carb Alternatives to High Carb Choices?

Cutting back on carbohydrates can be a challenge at times but by learning to replace them with ones that taste nearly identical can be a really good alternative that can keep us on track.  Here we offer food substitutions for hash browns, mashed potatoes, lasagna, spaghetti, scalloped potatoes and bread:

For Hash Browns use summer squash instead of potatoes.  Simply grate the squash, mixing it with egg so that you can form patties and then frying them in olive oil.  They may not be as firm and crispy as hash browns but they will have potato flavor and you will eliminate 15 grams of carbohydrates.

For Mashed Potatoes use cauliflower instead of potatoes.  You can steam some fresh cauliflower in the microwave, spraying it with butter substitute and then pureeing it in a food processor or blender with a little nonfat half-and-half substitute.  You can then season with salt and pepper and add roasted garlic, cheese or sour cream to the mixture.  You will eliminate 30 grams of carbohydrate per cup.

Zucchini ribbons are a great substitution in lasagna!
Zucchini ribbons are a great substitution in lasagna!

For Lasagna use zucchini slices for noodles.  You can slice 4-5 zucchini squash lengthwise into ¾ inch strips, sprinkling them with Italian seasoning and placing them on a nonstick cookie sheet.  Once you have baked them for 20 minutes at 425 degrees, you can make lasagna by replacing the noodles with these baked zucchini strips.  You will eliminate 36 carbohydrate grams per serving.

For Spaghetti use spaghetti squash.  Simply cut a spaghetti squash in half, removing the seeds and placing each half, cut side down, on a plate with ¼ cup of water.  Microwave for 10 minutes until soft to the touch, cool and then scrape out all the “spaghetti” strands.  Spaghetti squash has the same consistency as spaghetti and you will eliminate 30 carbohydrate grams per cup.

For Scalloped Potatoes  replace potatoes with tempeh.  Simply sauté thinly sliced tempeh with garlic and onions, covering it with a sharp cheese sauce and baking it for 30 minutes.  The tempeh will taste like a slightly nutty baked potato.  You will save 11 grams of carbohydrates per cup.

For Bread substitute Napa or Chinese cabbage.  You can roll your favorite cold cuts into a cabbage leaf instead of bread and dip the roll into a little mayonnaise or mustard.  This way,  you will eliminate 29 grams of carbohydrates per sandwich.

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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.”