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Tag Archives: food diary

Getting Back on Track

Posted on September 08, 2014 by

stop giving upNow that vacations are over and school is back in session, are you getting back on track with your weight loss efforts? You can overhaul your diet by taking small steps over time and still reach your goals.  Let’s start with these simple tips:

#1 Don’t rush, go slow… Take slow small steps to reach your goals. For example, designate a day as fish day, or add a piece of produce to your  daily brown bag lunch.

#2 Drink your water… Water is cheap and carb free.  Find it difficult to drink 8 cups of water each day?  Think small.  Drink 1 glass first thing in the morning.  Resolve to drink one more cup of water today than you think you did yesterday!

#3 Go for color…  Colorful produce is packed with vitamins and minerals, along with disease fighting qualities. Always reach for the rainbow.

#4 Take control of mindless munching…  Pop a piece of gum or a sugar-free mint in your mouth.  Pay attention and look at each piece of food you plan to eat, busy your hands with a glass of water or a cup of tea.  Conversation is also a great alternative.

#5 Set yourself up for success…  Leave temptations—ice cream, chips, soda—at the grocery store.  Socialize with non-food events for example, get together with friends in the park for a hike or head to the movies.

Bonus:  Keep your body thriving.  Move your body for 30 minutes every day by going for a walk, washing the car, taking a hike or just playing with the kids.  Get your blood pumping!  Sleep helps to recharge and cope with stress, so be sure to get the rest you need.

By taking small steps, you can reach any goal you strive to succeed!

 

 

 

What is Water Weight?

Posted on August 18, 2014 by

start todayOne question people often have during weight loss is concerning “water weight” and how easily this can change and result in changes on the scale as well – especially the ones that go up!  Why is it “so easy” to gain a few pounds?  Most commonly this has to do with retaining water.  Almost all women are well aware that they may “retain fluid” at times during their normal monthly cycle.  This is related to normal hormonal changes of estrogen and progesterone.  But other hormones can also cause significant water  retention…and the biggest culprit is insulin.

Have you ever experienced this?  “I was doing well on my diet plan but then went out to dinner at my favorite restaurant, broke down and had the gooey dessert and gained 5 pounds!”  Obviously a dessert does not weigh 5 pounds, so how is that possible?

Physiologically this is actually fairly simple.  A large carbohydrate/sugar load will stimulate a large release of insulin.  The insulin helps bring blood sugar back down, but it also causes significant sodium retention which in turn causes water retention.  So yes…one gooey dessert can cause you to gain 5 pounds.  You can get rid of those 5 pounds by ratcheting down your carbohydrate intake to bring the insulin levels back down.  It just takes longer – often 7-10 days!  Gooey desserts/sugar is a part of enjoying life for most people.  You just need to be aware of the consequences, minimize them by portion control and then make plans (and stick to them) to get back where you want/need to be.

So what else do you need to know about water?

Water makes up about 60-65% of your body so it’s no wonder that it’s vital for almost every bodily     function.  It transports nutrients, helps deliver oxygen to your cells, aids digestion, helps maintain your body temperature and pH, and is important in energy metabolism.

The average adult loses about 6 ½ cups of water a day through urination and an additional 4 cups through other bodily functions such as bowel movements, perspiration and breathing.

Water is just as essential for weight loss.  Water is a thirst quenching, calorie free nutrient which will  stimulate your metabolism and fill you up.

Water is a natural appetite suppressant.  Your body will often mistake thirst for hunger, so water loading at the first signs of hunger/cravings between meals is a great way to better control eating.

When you are poorly hydrated, less oxygen reaches your muscle tissues and you will feel tired and     sluggish.  This may contribute to muscle/joint aches.

Insufficient water intake also contributes to water retention, bloating, constipation and digestive difficulties.

So fill up your glass or make yourself another pitcher to chill in the fridge – Cheers to your success!  See you soon!

Get our new free report – ‘7 Diet Myths Keeping You From Your Skinny Jeans’!  Click on the image to get yours right away~

 

I Am Prone to OverEating!

Posted on July 28, 2014 by

on your plateMost people consider overeating as a single event such as a meal or a party but there are numerous ways to overeat.  Not really listening to your hunger level is of course one method of overeating.  Others may be related more to mindless eating:

 

 

You eat too fast not allowing your body to signal the “I’m full” message.

Try:

  • Waiting about 5 minutes before you start eating (look and smell).
  • Put your utensils down between each bite.
  • Chew your food slowly, noting the texture and taste.
  • If you are eating multiple courses take a five to ten minute break between each course.
  • Use smaller utensils so you pick up smaller amounts.
  • Set a clock at your place setting and stretch your meal out to 30 minutes.

You have portion control problems.

Try:

  • Use a smaller a plate, such as bread or salad plate.
  • Measure and weigh your food.
  • Have your spouse or friend serve your plate.
  • Avoid family style table serving.
  • Get up from the table as soon as you finish eating.

You sample your food while cooking.

Try:

  • Chew gum while cooking.
  • Place the sample on your plate as part of your meal.
  • Ask a family member to taste it for you.
  • Allow other family members to prepare the meal.

You eat or snack while watching television.

Try:

  • Eating only at the kitchen/dining room table.
  • Avoid eating while standing up.
  • Turn off all distractions and concentrate on the meal itself.
  • Avoid eating out of the package (plate your portion).

These are only a few possible overeating scenarios.  Others may include late night snacking, eating leftovers while cleaning up, the drive thru pull, skipping meals and than overindulging.  What ever your overeating issues may be your weight management counselor at CFWLS can help you explore solutions.

 

Easy Eggs for a Make-Ahead Breakfast

Posted on July 11, 2014 by

Use your imagination and get creative!

Ingredients

Get Creative!

Get Creative!

12 eggs

Ham

Deli meats

Bacon

Cheeses – shredded

Onions – diced

Mushrooms – sliced

Peppers – diced

Spinach – cooked, drained

 

Directions

  1. Preheat the oven to 375 degrees.
  2. Spray muffin cups with cooking spray.
  3. Line bottom or sides of each cup with bacon or deli slice. (optional)
  4. Break egg directly into cup or into bowl to scramble with other ingredients.
  5. Top with choice of meats, veggies and cheeses or mix into egg in bowl.
  6. Pour scrambled mixture into each cup and top with more veggies or cheese.
  7. Bake at 350 for 20-25 minutes. (Watch the bacon so it doesn’t burn)

Notes: I like to use the pre-cooked bacon to save time. Round deli slices fit nicely in the cups. Many of the ingredients work better if you saute for a few minutes.

Makes 12 mini breakfasts

Nutrition Facts will vary by choice of ingredients:

Calories 100-150

Effective Carbohydrates <5g

Protein 10-15g

 

Print recipe  Easy Egg Options for a Make-Ahead Breakfast

 

Recipes converted from:

Thesimpledelights.com

Bakeatmidnight.com

Manilaspoon.com

 

Knowledge is Power!

Posted on July 07, 2014 by

life father son beachAn investment in knowledge pays the best dividends. 

It is important to understand the power of knowledge.  Now before you glaze over, I must tell you that with regards to long term weight loss, this is absolutely true and essential.  What’s even more important is not only to have the knowledge of how to lose weight, but to do something with what you know/learn.   That is exactly why we created Weight Management University™, Weight Management University for Weight Loss Surgery™, and My Weight Loss Academy™.  They are each step-by-step guides that include not only the “how” but also the “why’s” that result in weight loss success.  Combine this with your homework assignments, your 1:1 discussions with our experts to “bring it home” and your fitness classes and you have a recipe for long term success.  Granted, it is an investment of time and some money, but well worth the return and long term dividend of weight loss success.

As I always say, “Life is what you do minute to minute and day to day.  Enjoy yourself along the journey every step of the way.”  If weight is holding you back from what you want to do, you need to do something about it.  Weight loss doesn’t have to be drudgery.  It can actually be fun…really!  Don’t focus on what you can’t do or can’t eat.  Rather, focus on what you can do and can eat.  Before you know it, you will be meeting those short term goals and be well on your way to meeting or exceeding your long term goals.

The knowledge obtained through Weight Management University™, Weight Management University for Weight Loss Surgery™, and My Weight Loss Academy™ is knowledge that correlates into an   average weight loss of 37 pounds for our medical weight loss program and an average weight loss of 129 pounds for our surgical weight loss program.  These results exceed national averages and we are so proud of all of our clients and expert staff.  Knowledge   really is power and once you do something with that knowledge, the sky is the limit.  Learn…improve your health…feel great…live life to the fullest!

I look forward to seeing you at CFWLS real soon!

 

The Keys to Successful Weight Loss and Long-term Weight Control

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!

Food is Everywhere

Posted on June 16, 2014 by

satisfactionOne of the biggest barriers to dieting is that food needs to be a part of our everyday life.  We must eat to survive.  The temptations of all the food choices surround us continually.  In the shopping mall there are food courts and stand-alone kiosks that pull you to them through their smells.  Even outside Home Depot and Lowes are food concessions calling your name.  Attend your child’s ball game and there stands another concession stand.  Drive down any major road and you are reminded numerous times of all the choices there are in eating establishments. Grocery stores packed full of choices all trying to persuade you to buy their product.  What are you to do?

D I E T!

D evelop

I ntelligent

E ating

T echniques

You have the power to over come this barrier by taking control of the choices you make.

  • Get a good 7-8 hours of sleep.
  • Start your day with 20-30gms of protein for breakfast.
  • Eat on a regular schedule approximately every 3 to 4 hours.
  • Avoid the food court when shopping in malls.
  • Have a protein bar or two with you when traveling.
  • Go shopping with a grocery list and stick to it!
  • Shop the perimeter of the grocery store.  Most of the carb-laden foods are down those aisles.
  • Keep your thoughts positive.  “I can do this!”
  • Get to know your triggers so you can avoid them.
  • Celebrate each time you practice your “NO”.

YOU CAN DO IT!

 

Grilled Shrimp with Lemon Aioli

Posted on May 09, 2014 by

grilled shrimp with lemon aioliIngredients

2 slices cured lemon*

1/2 cup mayonnaise

1 tablespoon minced fresh tarragon

1 teaspoon lemon juice

1 pound extra large shrimp, peeled and deveined

2 teaspoons olive oil

1 teaspoon smoked paprika

1/2 teaspoon kosher salt

 

Directions

  1. Soak cured lemons briefly in a bowl with cold water to remove curing brine, about 10 minutes. Dry lemons with paper towels and finely mince.
  2. Stir minced lemon, mayonnaise, tarragon, and lemon juice together in a bowl. Cover bowl with plastic wrap and chill aioli in the refrigerator until cold, at least 15 minutes.
  3. Preheat an outdoor grill for high heat, and lightly oil the grate.
  4. Put shrimp in a bowl. Drizzle olive oil and sprinkle paprika and salt over the shrimp, stir to coat shrimp completely.
  5. Cook the shrimp on the preheated grill until they are bright pink on the outside and the meat is no longer transparent in the center, about 2 minutes per side. Transfer shrimp to a plate and serve with lemon aioli.

*cured lemons are available at Whole Foods or Williams-Sonoma and other specialty stores or make your own!

Serves: 4

Nutrition Facts:

Calories 311

Total Fat 25.3g

Effective Carbohydrates 1.6g

Protein 19g

From allrecipes.com

Print Recipe grilled shrimp with lemon aioli

Menu Planning Strategies

Posted on April 30, 2014 by