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Tag Archives: eating

If you bite it, you must write it…

Posted on July 11, 2016 by

Weight Loss Mobile appYour food diary is a vital tool on your journey to lose weight.  Technological advances have made journaling so much easier and convenient.  Have you downloaded our free mobile app?  It tracks your food & fitness as well as water & weight loss progress!  Don’t have a smart phone? Good old fashioned pen and paper work just fine too. Some people claim that journaling is time-consuming and cumbersome.  The facts are that people who keep daily food diaries are much more successful with weight loss than those who don’t document.

Keeping a generic diary to record feelings and events can help with expressing emotions, aid in self-growth, and appreciating success and mistakes. Use a food/drink journal to increase awareness of your emotions in addition to what you’re putting in your mouth.  Here’s our top 5 reasons to keep a food diary:

  1. Helps to identify areas where changes need to be made
  2. Makes you cognizant of stressful, mindless eating
  3. Helps to pinpoint patterns of over-eating
  4. Provides an understanding of the source of calories
  5. Reveals where the surplus or deficit (protein or carbs) is

Dr. Clark and the counselors at the Center for Weight Loss Success especially want our patients to document protein, carbohydrates, and calories. We’re better able to provide support and assistance if we know exactly what you’re ingesting.

Don’t let the amount of calories you consume and where they’re coming from be a big mystery. Knowledge is power, and hiding from the truth isn’t going to bring you any closer to your ideal weight.  A recent study revealed people who kept a food journal six days a week lost almost twice as much as those who only recorded one day or less. This information is very impactful and advantageous. If you’re walking through the kitchen and feel like reaching for a cookie, you might think again if you have to record it!

Be accurate and honest when recording in your food diary.  If it goes in your mouth, it must be recorded.  All the “extras” add up.  For example, we recently had a medical client who was faithfully recording everything he ate daily, or so we thought.  It turned out, he had neglected to write down the dried cranberries he was sprinkling on his salad every day.  Those additional 25 grams of carbs and 20 grams of sugar made a big difference with his weight loss. Once discovered, the scale started moving again!

Tracking your intake may seem a bit time-consuming but pays big dividends and becomes easier with each passing day.  Take charge of your health!

Download the CFWLS free mobile app for iPhone at the App Store or for Androids at the Marketplace.

Fresh Finds – Seasonal Selections

Posted on June 27, 2016 by

If, on a hot summer day, you can’t stop eyeing that hunk of watermelon; or you start craving  pumpkin spiced treats in October, you’re eating with a seasonal mind. It’s just intuitive! Holistic medicine and science agree, seasonal eating promotes overall well-being, helps fight infection and may act as a natural whole body cleanse.

This theory has existed for many years in both Indian and Chinese medicine. As the weather shifts, animals behave differently; they eat according to what they can find. Humans used to follow the same pattern but with the ability to preserve fresh foods by canning, drying & freezing, we are able to enjoy most foods in any season. Researchers studying the underlying effects of seasonal eating have found that there is an increase in vitamins and antioxidants in the seasonal fare that isn’t matched by out of season harvest.

raspberriesSummer: During these hot and humid days, think bright colors. Summer foods tend to be colorful reds, pinks, yellows and blues – and tend to be sweet! Staying hydrated in these summer months is important so choose water-filled vegetables and fruits to add to your meals! Berries and melons are fairly low in carbohydrates – add them to salads topped with plenty of protein.  Don’t forget about the herbs in your garden – basil, mint, cilantro, parsley and sage!

Roasted pumpkin and carrot soup with cream .Fall: Welcome to harvest time! Ancient Chinese medicine believed that the body contracts and begins cooling in preparation for the winter. You will find yellow and gold foods in abundance. Root  vegetables and squash (carrots, beets, pumpkins, butternut & acorn squash) are hearty, filling and warming! Cooking methods like baking and roasting are best since these hearty root vegetables can stand up to them, don’t forget to season- sage, thyme, and rosemary are fresh!

cinnamonWinter: With frost in the air, the end of the seasons is in sight! Carrots, turnip, kale, and collard greens are just picked in these cold months! They are perfect for roasting and stewing with warm spices like cinnamon, curry and turmeric. Even though we don’t think of meat as seasonal because our stores are always fully stocked, it is seen as the most warming of foods due to its high nutrient density.

asparagusSpring: With increased sunlight, our tastes reach out to fresher foods. Tender foods like sprouts, greens, asparagus, and chards are back! Steaming and grilling your fresh finds will preserve the flavor of these light vegetables!

Tips & Tricks:
•    Look for reasonably priced produce in the supermarket. In-season prices are lower than out-of- season prices.
•    Think back to seasonal childhood favorites. There’s a reason why Mom always fed you melon in the summer, pumpkin in the fall and beef and barley stew in the winter.
•    Visit your Farmer’s Market on Saturday morning!

Contributed by Lindsey Bryan, CFWLS Summer Extern

Low Carb Lasagna with Zucchini!

Posted on May 06, 2016 by

Even the kids love it!

zucchini_lasagnaIngredients

4 medium zucchini

1 lb. ground beef (or use turkey for less fat)

2 cups baby Portobello mushrooms, sliced

1 medium onion, finely chopped

2 cloves garlic, minced

1 jar pasta sauce (look for low sugar)

8 oz. tomato sauce

1 tsp dried basil

1 tsp dried oregano

1 tsp fennel seeds, crushed

1 egg, slightly beaten

15 oz fat-free ricotta cheese

2 cups shredded mozzarella cheese


Directions

  1. Preheat broiler.
  2. Slice zucchini lengthwise into ¼ inch planks. Spray each side with cooking spray and place them on a wire rack over a baking sheet. Broil for 10-12 minutes on each side or until lightly browned.
  3. Reduce oven temperature to 375 degrees.
  4. Brown ground turkey, onion, garlic and mushrooms in large skillet. Remove from heat and stir in seasonings, pasta sauce and tomato sauce.
  5. Combine egg and ricotta cheese in small bowl.
  6. Spread 1 cup of meat sauce into greased 9×13 baking dish. Top with zucchini slices and half of the ricotta cheese mixture. Sprinkle with ¾ cup of the mozzarella cheese. Repeat the process ending with sauce on top.
  7. Bake uncovered for 20 minutes. Sprinkle with remaining cheese and bake an additional 10-15 minutes or until cheese is melted.
  8. Let stand for 10 minutes before slicing.

 

Makes 12 servings

Nutrition Facts:

Calories 209

Total Fat 8g

Total Carbohydrates 15g

Dietary Fiber 3g

Protein 20g

Print Recipe: Zucchini Lasagna

Crunchy Almond Chicken

Posted on March 18, 2016 by

Great crunch without the carbs!

crunchy almond chickenIngredients
1 pound boneless, skinless chicken breasts
1 cup almonds
1 tsp salt
½ tsp pepper
½ tsp garlic powder
¼ tsp cayenne pepper
1 cup almond flour
2 tsp water
2 eggs

Directions
1. Preheat the oven to 375 degrees.
2. Line large baking sheet with parchment or aluminum.
3. Crush almonds in food processor to a fine mix. Pour into shallow dish.
4. Add salt, pepper, cayenne, garlic powder and almond flour to crushed nuts and blend well.
5. Whisk eggs and water in shallow dish.
6. Dip each chicken breast into egg mixture and dredge in crushed nut mixture. Coat each side evenly.
7. Place each piece of chicken on lined baking sheet.
8. Bake at 375 degrees for 30-40 minutes (until juices run clear).
Makes 4 large servings

Nutrition Facts:
Calories 383
Total Fat 33g
Total Carbohydrates 13g
Dietary Fiber 7g
Protein 39g

Print Recipe Crunchy Almond Chicken

Healthy Holiday Tips

Posted on December 07, 2015 by

healthy-holidaysMost of you know me as a pretty quiet guy.  Although this is true, I still like to attend parties with friends/family.  I am a firm believer in working hard…and playing hard.  When you attend parties, you should focus on the “fun” aspect and not the “fear” aspect of how you may end up derailing your best weight loss efforts and have regrets the next day.  Here’s my “do’s and don’ts” for attending holiday parties with confidence and no diet regrets:

1. Don’t go to parties because you have to…Do go because you want to.  There’s a big  difference and you have a choice.  Surround yourself with the people you love.  If excess baggage comes along with the ones you love…minimize your exposure…I know – easier said than done sometimes!

2. Don’t go to parties hungry…Do have a bottle of water before you attend and a healthy snack such as cheese wrapped in turkey, handful of almonds or a protein bar before you get there so you are not ravenous.

3. Don’t eat the first items you see…Do take the time to peruse what’s on the buffet table and determine which have the highest quality protein (beef, chicken, shrimp, cheese, fish) and select these first.  Combining these choices with your pre-party snack can fill you up so that other temptations don’t bother you so much.

4. Don’t exclude items you desire this time of the year…Do take a very small portion of them so that you can avoid feeling deprived and move on.

5. Don’t be a wallflower…Do mingle and talk with others.  If your mouth is busy talking, it is harder to keep if full chewing and swallowing.

6. Don’t drink excessively…Do have a drink if you desire.  Too much alcohol isn’t good…period.  It also lowers your resistance to “go wild” and sabotage yourself which is sure to cause regret.

7. Don’t select your spot for fun right near the food…Do mingle around and settle in a location where you can talk with everyone but not have food ‘staring you down’.

8. Most importantly, relax and have fun.  Try to take a deep breath as the stress begins and focus on enjoying this time as much as possible and those you may not get to see on a regular basis.

Enjoy this holiday season!  From our family to yours…Merry Christmas and Cheers to a Healthy New Year!

How Healthy Are Your Holiday Traditions?

Posted on November 30, 2015 by

Holiday traditions are often based on recipes that have been handed down through generations and those memories that cling to the scents and sights of particular foods. Why should this year be any different? You’ve sifted through your favorite family recipes and all you see is sugar, butter & flour, right?  Don’t get discouraged – by making some substitutions, you may be able to enjoy them after all!

Using artificial sweeteners is tholiday_traditionshe most obvious switch. It seems like there are new options on the shelf every week but, not all sweeteners are the same!  If the dish you are making will not be cooked or baked, you are safe to use your favorite no-cal sweetener.  Baking or cooking is another matter – Splenda is one of the few that holds up under heat. Use the type that is specifically made for baking and cooking as it measures differently than what’s in the little yellow packets.

You might be able to cut back on the butter or shortening in some of the recipes.  Butter used for cooking shares its flavor well and you may not miss the extra fat.  Applesauce or other pureed fruits are a common substitute for butter and oil in recipes but watch out for the extra carbohydrates, it may not be worth the switch. Using a low-fat dairy product in place of the heavier one is generally okay but you may notice a bit of difference in the texture of your dish.

Flour may be one of the trickiest to switch out and you may have to do a bit of experimenting before you are truly happy with the results, but there are many options on the market today.  Flour made from nuts has a forth of the carbohydrates that wheat flour has and has the benefit of added protein as well. Soy flour is a great option too, it contains just one third of the carbs in all-purpose flour. You can substitute (both nut & soy flour) 1/4 – 1/2 of the amount of flour in most muffins, cakes and cookies.  Whole wheat flour has more fiber than white flour so it lowers your effective carbohydrate count but cannot always be substituted one for one in recipes. Crushed nuts or some of our protein Biscotti work great as crusts for pies or cheesecakes!

There are several low-carb baking mixes available either online or in health food stores. The reviews are pretty good but I have not tried any of them.

Check out the recipes that we have already tested!  Many of them may be similar to what you are trying to recreate.  You will find a great selection on our blog at www.cfwls.com/blog/, website (search recipes) or on our Pinterest page at www.pinterest.com/cfwlsva/.

 

Flounder with Olives and Tomatoes

Posted on October 02, 2015 by

A great balance of flavors – a side salad makes it a perfect meal!

 

cfwls flounder with tomatoes and olivesIngredients

8 oz. flounder fillets

1 Tbls butter

2 cloves garlic, minced

8 oz. black & green olives

½ cup grape tomatoes, halved

Pinch of dried oregano

Pinch of dried basil

Pinch of dried parsley

Salt & pepper

 

Directions

  1. Preheat skillet and add butter to melt.
  2. Add minced garlic and allow to soften.
  3. Dry flounder fillets and add to skillet. Cook 2 minutes on one side and turn.
  4. Add olives, tomatoes and seasonings.
  5. Heat through – it helps to spread out the tomatoes & olives.

 

Makes 2 servings

 

Nutrition Facts:

Calories 312

Total Fat 19.5g

Total Carbohydrates 7g

Dietary Fiber 6g

Protein 20g

Print Recipe  Flounder with Olives and Tomatoes

Summer is (un)Officially Over – It’s Time to get Back on Track!

Posted on September 14, 2015 by

The kids are settled back in school, summer cruises with all-you-can-eat buffets are a not-so-distant memory, garden cucumbers and peppers have ceased production, and cooler weather is on the way. Personally, I couldn’t be happier that summer has passed ( along with the mosquitos) and Autumn is around the corner. Fall is a breathtaking time a year, full of brilliant colors. It’s a perfect time to take long, purposeful walks.

“One’s greatest challenge is to control oneself.” (Kazi Shams).

How far off track did YOU get over the summer? It’s time to get back on that wellness track: healthy eating, consistent exercise, and regular sleep patterns. Getting back to a healthy routine will be especially beneficial when faced with the temptations of the upcoming holidays.

CFWLS mobile appThe first step is to get on the scale and assess the damages. Weigh at least once a week to avoid surprises. Body fat and lean body mass are critical percentages to track. The higher lean body mass is, the faster your metabolism is, which leads to weight loss. Be sure to enter your weights into your CFWLS Mobile app each time!

Back to Journaling! Be aware of how many calories you’re consuming. Along with calories, carefully track Carbohydrates and Protein. Surgical patients should keep carbs at 50 grams and medical patients should consume about 50-60. Your CFWLS Mobile app can take care of that too!

CFWLS Weight and Inches Chocolate Protein ShakeOur Weight & Inches shakes are a tasty and effective means of losing the unwanted inches from summer. Filled with vitamins and minerals, 29 grams Protein, and only 200 calories, they make a perfect meal replacement.

Plan ahead by preparing meals the day before. Prepare enough supper to provide leftovers for lunch the next day. Bringing a packed lunch to work will avoid temptations such as fast food or co-workers’ birthday cupcakes. Fill up on protein which will keep you satisfied longer than carbohydrates (which break down more rapidly in your system).

Don’t forget to take your Vitamins for a strong immune system, increased energy, synthesis of hormones and more! Our Lipo-B injections can help give you energy and burn fat. We’re offering a great deal this month. Only $70 for 4 injections (Call 757.873.1880 to purchase)!

walking_feetExercise not only changes your body, it changes your mind, your attitude, and your mood.  Walking up and down hills at Busch Gardens on the 4th of July, and floating around the Hubba Hubba Highway at Water Country on Labor Day burned some calories, but it’s essential to incorporate movement into EVERY day. 10,000 steps, or 5 miles, a day is an attainable goal. Exercise will increase lean body mass, making weight loss easier. Even 15 minutes a day will make a positive difference.

Sleep deficiency is linked to numerous, chronic health maladies. It can lead to obesity due to increases of blood sugar. Proper sleep fosters creativity, memory, and proper growth and development. Cooler temperatures are more conducive to a good night’s sleep.

Watermelon is a refreshing and popular summer fruit. 92% of watermelon is water, which makes it a good choice to aid in hydration. However WATER is the best option to stay hydrated. Other drinks or fruits can add unwanted calories, carbs, and sugar. The average person should consume 64 ounces of water a day.

“He who fails to plan is planning to fail.” (Winston Churchill).

Success should be a habit, not a goal. Make it a habit to eat right, exercise, and sleep well. It’s time to get back on track and put the summer behind you.

Low Carb Alfredo Sauce

Posted on August 21, 2015 by

Great on spaghetti squash or over steamed cauliflower! (This is also a great gluten free dish)

Ingredientslow_carb_alfredo_sauce
2 Tbls butter
4 oz light cream cheese
2 cups 2% milk
1/3 cup parmesan cheese
1/8 tsp ground nutmeg
½ tsp salt
¼ tsp pepper

Directions
1. Heat butter in saucepan and add cream cheese. Stir over low heat until melted.
2. Add milk and bring to boil, continue to stir until mixture thickens slightly.
3. Reduce heat and stir in Parmesan cheese and seasonings. Cook an additional 1-2 minutes while stirring.

Makes 4 servings

Nutrition Facts:
Calories 203
Total Fat 13g
Total Carbohydrates 8.3g
Dietary Fiber 0g
Protein 9.3g

Print Recipe Low Carb Alfredo Sauce

Note: Add mushrooms or other vegetable to add variety!

Lemon Chicken with Capers

Posted on August 07, 2015 by

A healthier Chicken Piccata!

lemon chicken with capersIngredients
2 eggs
Salt & Pepper
4 boneless, skinless chicken breasts
2 Tbls butter
Juice of 1 lemon
1/2 cup chicken broth
1 Tbls finely chopped onion
2 Tbls capers, drained

Directions
1. Beat eggs in large bowl and add salt & pepper. Place chicken in bowl to coat.
2. Add butter to skillet and bring to high heat. Add chicken and cook for 2-3 minutes, until bottom is golden. Turn chicken and turn heat to medium.
3. Add lemon juice, broth and onions and cook for 3 minutes or until chicken is done.
4. Add capers and scrape bottom of pan to loosen browned bits. Stir sauce and serve immediately.
Makes 4 servings

Nutrition Facts:
Calories 205
Total Fat 8g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 30g

Print Recipe  Lemon Chicken with Capers