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Tag Archives: food choices

My Jump Start Diet Progress – Day 4

Posted on May 11, 2017 by

Today is day 4 of my Jump Start Diet. I did weigh in.  I lost 5 pounds. That’s really good.  That’s actually a lot better than I thought it would be.  I started at 192 pounds.  That’s about the highest I’ve been for a number of years now.  I struggled over the holidays the last few months.  But I’m getting back on track using this Jump Start Diet. I’ve lost 5 pounds in 4 days.

I realize it’s going to slow down. This is typical of a low-carbohydrate diet. If you get rid of the carbohydrates, insulin levels will fall, and subsequently you’ll lose some water weight.  It’s still weight.  It’s retained water that you have.  Typically after that, the weight loss will slow down.

I encourage people to weigh in routinely, just about daily. The best time to weight yourself is early in the morning. That’s your most accurate weight. Typically later in the day you’re going to retain some water and it won’t be as accurate.  So, if you forget to do it early in the morning just wait until the next day. But I encourage you to weigh daily.  It’s a good way to monitor yourself.  It’s easy to look back over a couple of days and start thinking, “What did I do differently?” For most of us it’s about how much did we drift? If you drift some on your carbohydrates your weight could jump up.

wiw_home_pageEveryone probably realizes that if you have a bad weekend you notice that weight jumps up significantly and it takes you two more weeks to get that off.  It’s a lot of work.  So, if you’re weighing yourself daily it’s a lot easier to keep track.  Once you’ve weighed yourself, go to our home page (CFWLS.com) and plug in your numbers.  We’re already over ¼ million pounds lost. We’re talking about some real pounds there.

Back to the Jump Start Diet.  As I said, I struggled over the last few months. I drifted significantly. Yesterday I talked about the caffeine withdraw. I think I’m over that now. My headache is gone and I feel good really.  I suspected I’d feel a lot more of the carbohydrate withdraws at this point. I’m actually surprised I don’t.  I feel pretty decent.  I’m going to go workout, so we’ll see how that goes. I might get tired a bit more easily.  Typically once you’re through that withdraw with carbohydrate then you’re energy level jumps up some more. So hopefully I’m going to be on the upward swing of this not the downward.  I probably won’t be updating every day. I encourage you to join us on the Jump Start Diet. I know there are other people out there doing this with me. I won’t mention any names but maybe they’ll give me permission some time. No matter what this is something we do together. We struggle together and we can also move forward together. We’ll talk soon.

 

Inside Out Egg Roll

Posted on May 05, 2017 by

Faster than ordering take-out and so much better for you!

 

Ingredients                                                                                                                               egg roll inside out 2

1 pound ground turkey

1 pkg – 6 cups coleslaw mix or shredded cabbage

4 cloves garlic, minced

1 Tbls fresh ginger or ¼ tsp powdered ginger

1 Tbls soy sauce

¼ cup sliced green onion

1 Tbls sesame oil

 

 

Directions

  1. Brown ground turkey in large skillet or wok. Do not drain.
  2. Add coleslaw mix, garlic and ginger. Cook for 4-5 minutes or until cabbage starts to soften.
  3. Drizzle with sesame oil and stir in soy sauce.
  4. Serve with green onion garnish and soy sauce.

 

 

Makes 4 servings

 

Nutrition Facts: (per serving)

Calories 210

Total Fat 10g

Carbohydrates 5.5g

Dietary Fiber 2.5g

Protein 24g

Print Recipe:  Inside Out Egg Roll

Creamy Tuscan Shrimp

Posted on April 21, 2017 by

creamy tuscan shrimpIngredients

2 Tbls butter

6 cloves garlic, minced

1 lb large shrimp, tails on

1 small onion, diced

2 cups sliced mushrooms

½ cup dry white wine

½ cup sun dried tomatoes, drained

1 ½ cup half and half

Salt & pepper to taste

3-4 cups baby spinach

2/3 cup shredded parmesan cheese

2 tsp Italian seasoning

1 Tbls fresh parsley, chopped

 

Directions

  1. Meat butter in large skillet over medium-high heat.
  2. Add garlic and stir about 1 minute.
  3. Add shrimp and cook 2 minutes on each side or until pink. Transfer to a bowl.
  4. Add onion and mushrooms to skillet and cook 1 minute, add wine and allow to reduce slightly.
  5. Add sun dried tomatoes and cook 2-3 minutes.
  6. Add half and half and allow to come to simmer.
  7. Season with salt, pepper & Italian seasoning.
  8. Add spinach and cook until it begins to wilt.
  9. Add parmesan cheese and stir until it melts.
  10. Add shrimp back to skillet and stir.
  11. Garnish with parsley & serve!

 

Nutrition Facts:  4 servings

Calories 400

Total Fat 29g

Total Carbohydrates 12.5g

Dietary Fiber 2g

Protein 34g

 

Print Recipe    Creamy Tuscan Shrimp

Low Carb Strawberry Ice Cream

Posted on April 14, 2017 by

strawberry ice creamA low-carb version of your childhood favorite!

 

Ingredients

2 cups fresh strawberries, cleaned and sliced

1 tsp lemon juice

½ cup Splenda or granular artificial sweetener

¼ tsp salt

1 tsp vanilla

8 oz cream cheese, softened

1 cup half & half

1 cup heavy cream

1 Tbls vodka (keeps it creamier)

 

Directions

  1. Combine all ingredients in blender and blend until smooth.
  2. Pour into a freezer-safe container or zip-top freezer bag and place in freezer.
  3. Stir (or squeeze) ice cream every 60 minutes for several hours. This will help it reduce crystalizing.
  4. Serve with fresh berries.

 

Makes 8 servings

 

Nutrition Facts:  per 1/2 cup serving

Calories 185

Total Fat 16g

Effective Carbohydrates 9g

Protein 4g

 

Print Recipe    Low Carb Strawberry Ice Cream

Fish Taco Lettuce Cups

Posted on April 07, 2017 by

fish tacos 2Ingredients

1 tsp garlic powder

1 tsp oregano

½ tsp cumin

1 tsp cilantro

½ tsp salt

¼ tsp chipotle or chili powder

1 lb white fish (rockfish or mahi mahi)

1 lime

2 cups shredded cabbage

¼ cup green onions

2 heads Boston lettuce

Salsa or avocado for garnish – optional

 

Directions

  1. Combine dry spices in bowl.
  2. Clean & separate lettuce leaves. Dry by rolling in paper towel. Set aside.
  3. Heat oil in skillet over medium heat.
  4. Coat each piece of fish in spice mixture and add to skillet.
  5. Pan-fry fish about 4-5 minutes on each side or until flaky.
  6. Spread small amounts of cabbage in each lettuce cup.
  7. Break up larger pieces of fish and spoon into lettuce cups.
  8. Top with green onion, salsa or avocado and squeeze lime over each.

 

 

Makes 2 servings

 

Nutrition Facts: (without avocado)

Calories 190

Total Fat5g

Total Carbohydrates 2g

Dietary Fiber 1g

Protein 32g

 

Print Recipe:   Fish Taco Lettuce Cups

Lemon Mini Muffins

Posted on March 31, 2017 by

mini lemon muffins

This tasty little low carb muffin will have you fooled – it’s low cal too!

 

Ingredients

1 large sweet lemon (zest & sections)

3 eggs

1 cup finely ground almond flour

½ tsp baking powder

4 Tbls sugar substitute for baking

½ tsp vanilla

Pinch of salt

1 packet of Tangy Lemon pudding & shake mix (optional)

 

Directions

  1. Preheat an oven to 350F.
  2. Spray non-stick mini muffin tin or line each with paper/foil cups.
  3. Remove zest from lemon and set aside. Peel lemon and separate sections. Remove any seeds from the sections.
  4. Put lemon sections in food processor bowl and pulse for several seconds until pureed.
  5. Prepare pudding according to directions if using the protein pudding.
  6. Add remaining ingredients and blend until smooth.
  7. Stir in lemon zest.
  8. Spoon batter into each cup.
  9. Bake for 10-12 minutes.

 

Makes 24 mini muffins

 

Nutrition Facts:  (per muffin)            *values with pudding mix

Calories 35      *40

Total Fat 3g            *3g

Total Carbohydrates 1.5g              *2g

Dietary Fiber .5g               *.6g

Protein 2g                *2.4g

Print Recipe:  Lemon Mini Muffins

 

Adapted from DitchTheCarbs.com

Baked Parmesan Mushrooms

Posted on March 24, 2017 by

parmesan mushroomsA low-carb & low-calorie side that’s sure to please!

 

Ingredients

2 pounds baby bella mushrooms, cleaned and sliced

3 Tlbs olive oil

Juice from ½ lemon

Zest from 1 lemon

3 cloves garlic, minced

2 tsp tarragon

½ tsp thyme

½ cup grated Parmesan cheese

Salt & pepper to taste

 

Directions

  1. Preheat oven to 375 degrees and spray baking sheet with cooking spray.
  2. Scatter mushrooms in single layer on baking sheet.
  3. Combine remaining ingredients and drizzle over mushrooms.
  4. Bake for 15 minutes, stirring once.
  5. Serve with your favorite protein!

 

Makes 4 servings

 

Nutrition Facts:

Calories 140

Total Fat 12g

Effective Carbohydrates 6g

Protein 11g

 

Print Recipe   Baked Parmesan Mushrooms

Herbed Cheese & Spinach Chicken

Posted on March 03, 2017 by

This main course is a special treat for guests and family alike! spinach and herbed cheese chicken chicken

Ingredients

4 chicken breast halves

3-4 oz herbed goat cheese or cream cheese

10 oz package of frozen chopped spinach

Salt & pepper to taste

2 tsp paprika

½ cup shredded parmesan cheese

 

Directions

Thaw spinach. Press out excess water and put in mixing bowl.

Cut slits across the top of each chicken breast about 1/2” apart and 2/3 of the way through.

Place chicken breasts into glass baking dish that has been sprayed with cooking spray.

Mix herbed cheese, spinach, salt & pepper and paprika together in bowl until well blended.

Stuff each slit with a spoonful of spinach mixture.

Sprinkle with parmesan cheese.

Bake in 350 degree oven for 25-30 minutes or until browned and bubbly.

 

 

Makes 4 servings

Nutrition Facts:

Calories 300

Total Fat 13g

Total Carbohydrates 2.5g

Dietary Fiber 2g

Protein 43g

 

Print Recipe  Spinach and Herbed Cheese Chicken

Cookie Dough Protein Balls

Posted on November 04, 2016 by

cookie dough protein ballsEnjoy your cookie dough again!

 

Ingredients

2 scoops vanilla protein powder (Leaner Living)

½ cup almond meal

1/4 tsp salt

½ cup almond or peanut butter

1 tsp vanilla

¼ cup mini chocolate chips

1 Tbls almond milk

 

Directions

  1. Combine dry ingredients in a bowl. Stir to blend.
  2. Add canned almond butter & vanilla. Stir to blend.
  3. Add chocolate chips and almond milk. Stir to blend
  4. Form into small (walnut-sized) balls by rolling in palms of your hands.
  5. Place on plate or tray and chill for 30 minutes until more firm.
  6. Enjoy!

 

 

Makes 12 balls

 

Nutrition Facts: (each ball)

Calories 110

Total Fat 9g

Total Carbohydrates 6.5g

Dietary Fiber 1.5g

Protein 5g

 

Print Recipe: Cookie Dough Protein Balls

Sensational & Simple Baked Chicken

Posted on October 28, 2016 by

Only 5 ingredients!

Only 5 ingredients!

Only 5 ingredients!

 

Ingredients

4 boneless-skinless chicken breast halves

¼ cup butter

1 tsp salt

¼ tsp pepper

½ tsp tarragon

 

 

Directions

  1. Preheat oven to 350 degrees.
  2. Melt butter and stir together with salt & pepper.
  3. Arrange chicken in baking dish.
  4. Brush each piece with butter until thoroughly coated. Pour excess over the chicken.
  5. Sprinkle with tarragon.
  6. Bake 30-35 minutes or until juices run clear.

 

 

Serves 4

 

Nutrition Facts: (each ball)

Calories 227

Total Fat 14g

Total Carbohydrates 0g

Dietary Fiber 0g

Protein 34g

 

Print Recipe: Sensational Simple Baked Chicken