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Tag Archives: diabetes

Weight Loss Surgery Success – Can I Have Sports Drinks After Weight Loss Surgery

Posted on July 02, 2014 by

Think Color on Your Plate

Posted on June 30, 2014 by

choices squareWhy focus on what you shouldn’t eat?  That’s a very short list when you consider the abundance of foods that you can & should eat!

You want foods that are flavorful and fun to eat.  Vegetables & fruits are not only packed with flavor but have the fiber you need to keep your body happy.  The entire rainbow in the produce aisle is a natural source of energy and give you essential vitamins, minerals & phytonutrients to help protect you from chronic diseases. To get a healthy variety, think color.   Eating fruits and vegetables of different colors gives your body a wide range of valuable nutrients, like folate, potassium, and vitamins A and C. Consider picking up some green spinach, orange sweet peppers, black beans, yellow squash, purple eggplant, red watermelon, blueberries or white mushrooms the next time you’re filling the frig.

Fresh fruits and veggies are perfect for busy lives, it’s nutritious, yet easy to eat on-the-go! They are a natural source of energy and give the body many nutrients you need to keep going. Substituting fruits and vegetables for higher-calorie foods can be a great way to feel full and satisfy your cravings for something crunchy or sweet. Adding a second vegetable to your main meal can round out your plate and help you meet your daily needs.  The Centers for Disease Control and Prevention and the USDA both recommend at least 5 servings per day. (Serving sizes vary and you will want to know the carbohydrate counts, don’t forget to record it in your journal).

Frozen options work well too and are nearly as healthy as the fresh varieties.  Pop them in a steamer bag and they take only a few minutes to put on the table.

With all of the Farmers Markets in our area, visit one this week and take a look at all there is to offer.  Bring a bag with you so that you can take some home! Make it a goal to try 4 new vegetables or fruits in the month of July – that is just 1 a week – you can do it!

30 Day Fitness Challenge

30 Day Fitness Challenge

Tomorrow is the start of another month and another opportunity for you to improve your health & fitness level!  Download the July Core Challenge and get fit!

Bouncing Back from Childhood Obesity

Posted on May 07, 2014 by

Cauliflower Tortillas

Posted on May 02, 2014 by

Recipe from

Cauliflower Tortillas

A favorite from one of our patients – you will love the soft chewy texture!


¾ a head of cauliflower riced or 2 cups riced and packed

2 eggs

salt and pepper to taste


  1. Preheat oven to 375 degrees and line a baking tray with parchment paper.
  2. For these I actually rice my cauliflower slightly more fine that cauliflower rice. Toss ¾ a head of cauliflower cut up and most of the stem removed and pulse until you get a texture slightly finer than rice. (Once it’s riced measure it to make sure you have 2 cups packed.)
  3. Place riced cauliflower in bowl and microwave for 2 minutes and stir, then another two minutes and stir again then place in a dish towel and squeeze excess water out as hard as you can. (You’re going to want to get out as much water as you can and be careful not to burn yourself because it’s going to be very hot.)
  4. Place drained cauliflower back in bowl and add two eggs, salt and pepper and mix until well combined.
  5. As a note it will be a little bit runny but shouldn’t be pure liquid either. Spread mixture onto a baking sheet into 6 small fairly flat circles.
  6. Place in the oven for 10 minutes then pull out of the oven and carefully peel them off the parchment and flip them and place back in the oven for 5-7 more minutes.
  7. Once they’re done place them on a wire rack to cool slightly.
  8. Heat a medium sized pan over medium heat and place the tortillas into the pan pressing down slightly and brown them to your liking. (Don’t skip this step because it gives them slightly crispy on the edges and gives them a wonderfully nutty taste)

Serves: 6-7

Nutrition Facts:

Calories 25

Total Fat .5g

Effective Carbohydrates 2g

Protein 2g


Print Recipe Cauliflower Tortillas

Baked Breaded Fish and Pasta

Posted on April 18, 2014 by

Pick up some Proti pasta and satisfy your cravings for pasta!


• 1 pound perch or walleye or other lean white fish

Baked Breaded Fish and Pasta

Baked Breaded Fish and Pasta

• 2 egg whites

• 1/4 cup skim milk

• 1/4 cup all-purpose flour

• 1/2 cup plain bread crumbs

• 1/4 teaspoon black pepper

• 1/4 teaspoon paprika

• 2 ounces Parmesan cheese, fat-free

• 4 packets Proti-Pasta, dry (about 4 cups)


1. Place oven rack in center rack position; heat oven to 500° F. Line cookie sheet with foil; spray with nonstick cooking spray. Remove skin from walleye fillets; cut into 4 equal pieces, cutting diagonally if necessary for uniform size.

2. In shallow bowl, combine egg whites and milk; beat well. Place flour and bread crumbs on separate dinner-sized plates. Add pepper to flour; mix well. Add paprika to bread crumbs; mix well.

3. Dip fish in flour mixture, coating thoroughly. Dip floured fish in egg white/milk mixture; dip in bread crumbs mixture, coating thoroughly. Place on sprayed foil-lined cookie sheet.

4. Place cookie sheet on center oven rack; bake at 500° F for 10 minutes.

5. Reduce oven temperature to 450° F. Remove cookie sheet from oven; carefully turn fish over. Return to oven; bake an additional 5 minutes or until fish flakes easily with fork. If desired, sprinkle with pepper before serving.

6. Empty contents of packet of Proti-Pasta into a pot of boiling water. Cook for 12 minutes (for al dente) or until desired texture is achieved. Drain and serve.

Makes 4 servings

Nutrition Facts: Calories 368, Total Fat 4.4g, Effective Carbohydrates 26.4g, Protein 49.8g

Print Recipe Baked Breaded Fish and Pasta

Cucumber Dill Salad

Posted on April 11, 2014 by

Cucumber Dill Salad

Cucumber Dill Salad

Serve up a side of zesty crunch!



2 medium cucumbers

1 cup reduced fat sour cream

2 Tbls finely diced yellow onion

2 tsp fresh chopped dill

1 Tbls cider vinegar

Salt & pepper




  1. Peel cucumbers. Slice off ends and discard. Slice in half lengthwise and again into half-moon slices.
  2. Combine sour cream, diced onion, dill and cider vinegar in large bowl. Add cucumbers and toss to coat. Add salt & pepper to taste.
  3. Refrigerate for 30 minutes to allow flavors to blend. Serve ice cold and garnish with fresh dill.


Makes 4 servings


Nutrition Facts:

Calories 105

Total Fat 7g

Effective Carbohydrates 7g

Dietary Fiber 1g

Protein 3g



From The Good Carb Chef

Print Recipe: Cucumber Dill Salad

The Hormone You Need to Understand for Weight Loss – Insulin

Posted on April 07, 2014 by

CFWLS-20110922-018webInsulin is a hormone made by the pancreas and helps keep your blood sugars in a normal range.  The higher your blood sugars go, the more insulin is released to help bring your sugar level back down.   The fasting insulin tells you how much insulin it takes to keep your blood sugar at the fasting level.  That is insulin’s main job.  It tries to keep blood sugars in a normal range.  It does this by facilitating the transfer of sugar molecules out of your blood stream and into your cells.  Subsequently, the blood sugar comes down.  But this also means that the sugar content in the cells goes up.  Your cells then need to “do something” with those sugar molecules.  The cells generally only have two choices of what to do with the sugar:  use it immediately for energy or store it for later.  Most of your cells cannot store sugar as sugar.  They must convert it to fat (which it can do very efficiently).  So if the cell does not need the sugar molecules for energy immediately, it stores them – as fat.  So…insulin is a fat storage hormone.  Insulin also does some other things which are potentially detrimental to our health:  increases cholesterol and triglycerides, increases blood pressure, and increases water retention.

The “drive through version” (reviewed in much more detail during your Weight Management University™ program) is that anything you can do that will bring insulin levels down will help your overall health.  When insulin levels come down and stay low, you mobilize fat…not store it.  And…isn’t that the point of a weight loss plan?  So the real question you have then is – How do you stay in “fat burning mode” NOT “fat storing mode”?

Fortunately, insulin is one of the few hormones which you have some control over.  Insulin only goes up when blood sugars go up – in order to bring blood sugars back down.  So the way to bring insulin levels down is to keep your blood sugars as low in the normal range as possible.  The lower you keep your blood sugars, the lower your insulin levels stay.

So what keeps blood sugars low?  The simple version – avoiding carbohydrates (especially simple, refined carbohydrates) is what keeps blood sugars low.  All carbohydrates are eventually converted to sugar molecules.  So any carbohydrate can potentially increase your blood sugar.  The bottom line to all of this is that it takes a low carbohydrate diet to bring insulin levels down.  If you aren’t sure how to make that work with your lifestyle, let us know – it’s one of our specialties.

Bacon & Cheese Squash Boats

Posted on April 04, 2014 by

Bacon & Cheese Squash Boats

Bacon & Cheese Squash Boats

Who doesn’t love bacon???



6 small to medium yellow squash

Salt & pepper

Onion powder

¾ cup shredded Cheddar cheese

4 strips bacon, cooked and crumbled

1/3 cup light sour cream

1 green onion, thinly sliced



  1. Preheat oven to 350 degrees and spray baking sheet with cooking spray.
  2. Cut ends off yellow squash, then cut each in half lengthwise. Place halves cut side up on baking sheet.
  3. Sprinkle squash with salt, pepper and onion powder. Top each with an even amount of cheese and crumbled bacon.
  4. Bake for 12-14 minutes or until cheese is bubbly and squash has a little bit of give to the touch. Serve with a dollop of sour cream and a sprinkle of green onion.


Note: You may want to scoop a small trough in the squash to create more of a boat.

Makes 6 servings


Nutrition Facts:

Calories 130

Total Fat 9g

Effective Carbohydrates 3.5g

Dietary Fiber 1.5g

Protein 8g


From The Good Carb Chef

Print Recipe: Bacon and Cheese Squash Boats

Blueberry Coconut Parfaits

Posted on March 28, 2014 by

Blueberry Coconut Parfaits

Blueberry Coconut Parfaits

A cool & creamy snack~



1 cup plain low-fat yogurt

1 Tbls bulk sugar substitute

1 tsp fresh lemon juice

1 tsp vanilla extract

1 ½ cup blueberries

2 Tbls unsweetened shredded coconut




  1. Whisk together yogurt, sugar substitute, lemon juice and vanilla.
  2. Divide blueberries between 4 parfait glasses and top each with equal amounts of the yogurt mixture.
  3. Sprinkle each with coconut and top with single blueberry. Serve garnished with mint leaves.


Note: By using Greek yogurt, you increase the protein!

Makes 4 servings


Nutrition Facts:

Calories 90

Total Fat 3g

Effective Carbohydrates 11g

Dietary Fiber 1.5g

Protein 4g


From The Good Carb Chef

Print Recipe: Blueberry Coconut Parfaits

Southwestern Chicken Salad in Avocado Cups

Posted on March 21, 2014 by

Southwestern Chicken Salad in Avocado Cups

Southwestern Chicken Salad in Avocado Cups

Quick and easy – full of protein!



2 cups cooked chicken, shredded

2/3 cup light sour cream

3 Tbls chunky salsa

1 Tbls fresh chopped cilantro

1 tsp lime juice

2 avocados




  1. Fold chicken, sour cream, salsa, cilantro and lime juice together in a large bowl.
  2. Cover and refrigerate chicken salad for 30 minutes to blend flavors.
  3. When ready to serve, slice avocadoes in half and remove pit. Use each half as a serving bowl for 1 person. Divide chicken salad evenly.
  4. Garnish with more cilantro and serve.

Note: I use rotisserie chicken with plenty left over for other meals.  You can cut the avocados in fourths and divide the salad into 8 servings if you are adding a side dish or soup.


Makes 4 servings


Nutrition Facts:

Calories 395

Total Fat 15g

Effective Carbohydrates 3g

Dietary Fiber 3g

Protein 55g



From The Good Carb Chef

Print Recipe: Southwestern Chicken Salad in Avocado Cups