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Tag Archives: low carb

Chicken Diablo

Posted on August 13, 2019 by

You can make it as spicy as you want – I like it hot!

Ingredients
2 chicken breast halves, cut into 1-2” chunks
1 red or yellow bell pepper, diced
1 can black beans, rinsed and drained
1 cup Mexican cheese blend, shredded
1 package frozen riced cauliflower
10 oz can of Rotel (any style you like) or 1 cup salsa
1 pkg of creamy chicken protein soup mix
½ cup hot water

Directions

  1. Thaw cauliflower and spread in the bottom of casserole dish.
  2. Top with chunks of chicken, pepper and black beans.
  3. Stir soup mix with hot water until mixed and add tomatoes/salsa (not drained).
  4. Pour over entire casserole.
  5. Sprinkle with cheese and bake at 350 degrees for 45 minutes.
  6. Serve with sour cream if desired.

Makes 6 servings

Nutrition Facts:
Calories                                 135
Total Fat                                  3g
Total Carbohydrates             7.5g
Dietary Fiber                        1.5g
Protein                                  18g

Note: Try using green beans in place of riced cauliflower for a bit of variation!

Print Recipe: Chicken Diablo

Parmesan & Garlic Protein Orzo

Posted on June 05, 2019 by

A perfect meatless entrée for your busy nights! 

Ingredients
1 tsp olive oil
2 packets of protein orzo
2 cloves garlic, minced
1 lg shallot or 3 green onions, sliced
2 cups chicken broth
½ cup milk
¼ tsp salt
¼ tsp fresh ground pepper
¾ cup Parmesan cheese, grated
2 cups fresh baby spinach

Directions

  1. Heat oil in skillet and add orzo (uncooked). Stir until slightly browned.
  2. Add garlic and shallots and cook until softened.
  3. Add ½ cup chicken broth until absorbed, then add another ½ cup of broth. Continue until all the broth is absorbed.
  4. Add ½ cup milk and cook until almost absorbed.
  5. Toss in the spinach, salt & pepper. Stir until wilted.
  6. Add ½ cup Parmesan and allow to start to melt.
  7. Divide into bowls and top with remaining cheese.

Makes 2 servings

Nutrition Facts:
Calories                                 355
Total Fat                                 10g
Total Carbohydrates               13g
Dietary Fiber                           3g
Protein                                   41g

Print Recipe: parmesan garlic protein orzo

fun with eggs

Fun With Eggs!

Posted on April 05, 2019 by

It’s no secret that eggs pack a great little protein punch and are extremely versatile in your diet. They average about 70-80 calories and contain 6-7 grams of protein. They are rich in choline, which helps promote normal cell activity and aids in the transportation of vitamins and minerals through your system. Eggs contain all 9 of the amino acids that are essential to your diet. What don’t they do?  They don’t add to your carb count!

This time of year, you’ll see eggs everywhere – have you colored a batch yet?  (You don’t need a child’s help but it could make it more fun). Pick up a dozen – or two – and make your own this weekend!  We made a batch last weekend with this no-mess trick that’s great for little fingers.

You’ll need a bag of rice and some basic liquid food coloring along with a number of small plastic containers with tight-fitting lids.  I picked up the rice & containers at the local dollar store.

Start with this great tip on cooking the perfect hard-boiled eggs.  Allow them to cool and dry completely.

Put about 3/4 – 1 cup of rice to each container and add 8-10 drops of coloring to each cup.

 

 

 

 

 

 

Shake the container to distribute the coloring to the rice.  Open the container and add a hard boiled egg, reseal and hand to a small child to shake!

 

 

 

 

Remove the colored eggs from the cups and lay on a paper towel to dry completely. You can make them multi-colored by tossing them into a second color.  If the rice seems to be drying out, add a few more drops of coloring and shake before adding a new egg.

 

 

 

 

 

 

Enjoy these colorful treats & Happy Easter everyone!

 

Low Carb Taco Bowl

Posted on March 21, 2019 by

You won’t miss the shell!

Ingredients
1 lb ground beef or turkey – your choice!
1 packet of taco seasoning
1 can Rotel tomatoes ( I like the cilantro one)
1 pkg cole slaw mix
1 4 oz. can sliced black olives
1 4 oz. can diced jalapenos – optional
1 avocado
3 green onions – sliced
Shredded cheese & sour cream for topping 

Directions

  1. Brown ground meat and stir in seasoning packet.
  2. Add tomatoes, olives & jalapenos.
  3. Stir in cole slaw mix and onions (save a bit for garnish).
  4. Serve with diced avocado, shredded cheese & sour cream. Sprinkle with remaining green onion.

Makes 6 servings

 

Nutrition Facts: (does not include sour cream & cheese – add accordingly)
Calories    256
Total Fat     17g
Total Carbohydrates   10g
Dietary Fiber    4g
Protein   18g

Note: You can control the heat on this one! Using salsa in place of the can of Rotel won’t change the nutritional data too much.

Print Recipe: Low Carb Taco Bowl

Greek Chicken Salad

Posted on August 24, 2018 by

An abundance of flavor and beautiful too! 

Ingredients

Salad:
4 (1 lb) chicken breast halves – shredded or chopped
1 avocado – sliced
½ red onion – thinly sliced
½ cup kalamata olives – pitted and quartered
6 oz. jar (oil packed) sun dried tomatoes – drained & sliced
1/3 cup crumbled feta cheese
¼ cup pine nuts

Dressing:Greek Chicken Salad
1/3 cup olive oil
½ cup Greek yogurt – plain & 0% fat
¼ cup reduced fat mayo
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
1 tsp dried dill or ¼ cup fresh dill – chopped
1 Tbls white wine vinegar
Juice of 1 lemon

Directions

  1. Combine all dressing ingredients. Whisk well and set aside.
  2. Combine all salad ingredients in large bowl. Pour dressing over the top and toss well to combine. If preparing in advance, add avocado just prior to serving.

 

Makes 8 servings

Nutrition Facts:
Calories                                 316
Total Fat                                22g
Total Carbohydrates          7g
Dietary Fiber                        5g
Protein                  28g

Print Recipe Greek Chicken Salad

 

Adapted from Allrecipes.com

How Does Magnesium Help With Weight Loss?

Posted on July 23, 2018 by

Magnesium is a mineral and everyone needs it. Is it a “magic bullet?” Maybe not quite but just about everyone can benefit from taking it. Most people don’t get enough magnesium. It’s very likely that if you got your blood levels checked your magnesium would be normal.  It’s not your blood that needs magnesium.  You need it in your tissues. Magnesium plays an essential role in over 300 bodily functions.

-You can’t produce ATP (energy) without magnesium. It’s essential to build strong bones.
-It also helps the formation of insulin-like growth factor, which is very important in muscle growth.  So, we need it for growing muscles.
-It also helps improve stress hormones.
-It increases serotonin levels which helps with better sleep.
-It helps with overall relaxation and helps improve mood.
-It is very important for muscle relaxation. If you’re prone to muscle cramps or if you have a hard time going to sleep and can’t relax, magnesium can help.
-It’s also important in regulating blood sugar.
-It decreases inflammation, improves immune function, and improves and relieves constipation. -Magnesium is the working ingredient in Milk of Magnesia.

One of the things that can decrease your overall magnesium is caffeine.  Phosphoric acid decreases magnesium.  It’s in almost all sodas and steals magnesium so it’s not available in your tissues. Alcohol and chronic stress also steal magnesium.  Some things we can avoid but others we can’t completely avoid.

The bottom line is that almost everyone can benefit from extra magnesium. So, how much or what should someone take?  I encourage people to start with 500mgs a day. You may want to slowly increase that, especially if you’re prone to muscle cramps and tight muscles. You can take massive doses of magnesium as long as you have decent kidneys.  So if you have kidney problems or poor kidney function then you do have to be careful with magnesium.  If you don’t have kidney problems you can take big doses because your body will get rid of it if you get an excess.  The way it gets rid of it is—well it relieves constipation! If you do have constipation just start taking 500 mgs of  magnesium  a day and just start increasing that.

Each day you can slowly go up. You’ll get to a level that keeps things regular for you. If you take too much, you’ll get loose bowl movements but that’s about it. I take about 1000 mgs of magnesium every day. If I stop taking it for a few days or I miss a few days I’m really prone to muscle cramps. If you’re prone to muscle cramps you know what I’m talking about.  It’s misery! Magnesium probably isn’t the cure-all but it does help with better sleep, better mood, lowers stress, improves energy, improves flexibility, and prevents cramps.  What’s not to like!?

And yes, we carry it in the Nutritional Store here at CFWLS!  You can pick it up the next time you’re here or order it at: Mag-Potassium Aspartate – 100 Tabs

How Do I Find a Qualified Weight Loss Surgeon?

Posted on July 09, 2018 by

NEVER UNDERESTIMATEThe search for a qualified weight loss surgeon can be completed in a number of ways.  Some of the more common methods include:

  1. Personal referral from someone you know
  2. Referral from your primary care practitioner
  3. Online search
  4. Author/Expert Publication such as a journal or the book you are reading
  5. Local marketing (i.e. radio, billboard, TV, newspaper or other publication)

Remember to ask the questions reviewed in my previous blog.  Evaluate the available options and select the surgeon, staff and program that will best fit you and your needs.  This is a decision that requires careful consideration.  Talking to someone who has already had surgery with the surgeon you are considering is often very helpful.

You will want to attend an on-site seminar with the surgeon (not just his/her assistant or office staff).  This is a great way to get to know the surgeon, learn about the various procedures he/she performs, their particular outcomes, the comprehensive program they offer, get to meet their staff and learn more about your options.  If you are unable to attend an on-site seminar, many surgeons also offer a comprehensive online webinar such as the one on our website at www.cfwls.com.

kevin

How Do I Guarantee My Results After Weight Loss Surgery?

Posted on June 18, 2018 by

everydayThis is a great question and one that isn’t asked often enough.  Understandably, your initial focus is usually on researching the available surgical options.  After that, your next focus tends to be who will perform your surgery, where your surgery will be performed and how much it will cost.  Unfortunately, the focus doesn’t usually turn to one of the most important considerations – what you need to do to guarantee your results after weight loss surgery.

The reality is that everyone loses weight after weight  loss surgery (particularly with the gastric bypass and sleeve gastrectomy procedures).  It’s exciting!  It’s rewarding!  It’s awesome!  But…eventually…your weight loss slows down and you will plateau.  Don’t despair, with proper support and guidance, you can get through plateaus and the final plateau will ideally be somewhere just above your ideal body weight.

This occurs, especially if you use the time after surgery (particularly the first year) to not only lose weight, but learn how to modify your mindset and your lifestyle habits…for good!  If you do this, your potential for true long-term success is exponentially increased.  Remember, weight loss surgery is a tool to lose weight.  If you don’t fully understand how to properly use your tool, your results can be compromised.  Instead, why not optimize your results?  This is where your post-operative comprehensive program comes in.  Don’t skip this important aspect of your research process prior to surgery.

This may be disheartening to hear because you might think of weight loss surgery as a guarantee.  Don’t get me wrong, I see success each and every day and it is truly amazing!  However, weight loss surgery is not a magic bullet.  Long term success requires long-term changes.  Don’t worry though.  With proper comprehensive support, this process is not only rewarding and fulfilling, it is actually fun!

So…What should you do after weight loss surgery to guarantee your results?  This was reviewed somewhat in Chapter 10 but I am going to expand this explanation.  I will begin with identifying the most common things you should be doing and then I will take a slightly different approach and share with you the five most common culprits to poor/slower weight loss or eventual weight re-gain.

In addition to the actions described in Chapter 10, your post weight loss surgery steps to success should include:

  1. Don’t miss your post-operative visits with your surgeon. It is important for him/her to monitor your recovery and progress.  Sometimes people avoid their visits because either they are feeling so great, they don’t think they need to be seen or they are struggling and too embarrassed to see their surgeon due to a perceived sense of failure.  Unfortunately, this is the time you REALLY need to come in for your visits.  If you feel great, you can confirm your progress and celebrate even more.  If you are doing well, your surgeon WANTS to see you and celebrate with you as well.  If you are struggling, your surgeon WANTS to see you to help you identify the reason(s) why you are struggling.  It is best if this occurs as early as possible so you can take necessary actions to get back on track as soon as possible. You are not alone and recommendations can usually be determined quickly.  You can leave with a plan in hand and the confidence you need to master the use of your new tool and get back on your path to success.
  2. Don’t miss any scheduled visits with your primary care provider. This is particularly important if you are on any medications that need to be adjusted as you lose weight (i.e. hypertension and diabetes medications).
  3. Don’t miss any scheduled visits with your team of weight loss coaches. Included in comprehensive programs such as the one offered at the Center for Weight Loss Success, you will also be coached by a dietician, weight loss coach and/or personal trainer.  These professionals help you navigate the specific barriers or situations that may impede your optimal progress.  They will also keep you on track and guide you through this life changing experience.  In addition, your team loves to help you celebrate your success and assist you to avoid pitfalls and create new habits that keep you headed in the right direction.
  4. Make the most of the educational materials provided to you before and after surgery. At the WMU4WLS hardcover 2018 whiteCenter for Weight Loss Success, you receive a comprehensive  pre-operative and post-operative learning series called Weight Management University for Weight Loss Surgery™.  This program is reviewed at your office visits guides you each step of the way for the first 12 months after surgery.  Each monthly module explains what to expect that month, what to expect the next month, success stories, recipes and educational materials explaining what you need to know.  They also include information regarding nutrition, metabolism, fitness and other topics that assist you to attain your optimal success.  The modules are supported videos in your membership site and homework assignments that help put it all together.  This comprehensive system is well received by patients.  By the end of your first year after surgery, you will feel as if you have earned a new degree in weight loss surgery!  No matter what learning method you prefer, all bases are covered so dive on in and enjoy!
  5. Attend the support group provided by your experienced surgeon/center. These are generally offered in a group setting and often supplemented with online support as well.
  6. Surround yourself with positive and supportive people who have healthy behaviors. Beware of saboteurs.  There will usually be someone at work or at home who intentionally or unintentionally attempts to sabotage your new way of life.  Sabotage comes in many forms.  Here are a few strategies for dealing with the most common types:
    • Self-Sabotage: Hard to admit, but sometimes we are our own worst enemies. Do you have an internal dialogue that sounds like a tug of war between something you want to do and a rationalization as to why you can’t possibly do that today (better known as excuses)? It all starts with a realistic goal, a realistic plan and realizing that you are in control of your own behavior.  Try replacing the word “can’t” with the word “won’t” the next time that happens and your “self-talk” will begin to change!
    • Family/Friends: You like to think they are all supportive but the reality is that those we count on the most for support are often the ones encouraging a “treat”, “celebration”, “one more bite” or those trigger foods that you can’t say no to. The truth is that you are vulnerable right now and they need to understand your dedication to your goal.  You may need to have a “heart-to-heart” asking for their support. Be assertive, keep your goals handy, put treats out of site or give them away, focus on activities rather than food events.  At parties, focus on conversation and go in with a plan of attack you know you can stick to.
    • Vacations: Time away should be a time to enjoy and relax. However, be careful about your sabotaging thoughts to “let loose”, “do nothing” or “blow it out for the week”.  You can have fun in moderation, incorporate a new sport or activity, enjoy new foods (focus on protein, new vegetables or fruit) and feel great by working in a long walk, run or visit to the fitness center at that great resort!
    • Office Life:  Why is it that your office has to celebrate every event with cakes, cookies & donuts?  Let your co-workers know you are trying to get healthier and welcome them to join you.  Start a new office healthy thinking initiative. Avoid trips to the snack-laden break room and take your break outside.  Make a point not to eat at your desk or if you have to, only bring things you know fit into your plan. Keep a stretch band or small weights at your desk to use.  You could use eight different muscle groups in an eight-hour day!
    • Holidays/Parties: We need to celebrate life!  It can be done though without all of the focus being on food and/or alcohol (which diminishes our sense of control).  Plan for the event ahead of time and don’t go hungry.  You will be less tempted. Plan on picking one or two special food items, giving yourself permission to sample what is there…you don’t want to feel deprived.  Keep your alcohol consumption absent or to a minimum and stay hydrated with water with a twist of lemon or lime.  Hold your drink in your dominant hand to avoid picking at food and talk to others…it’s harder to eat while you are talking.

You can overcome these problem areas!  Make sure you identify what is risky for you so you can have a game plan to combat the situation(s).  Don’t prevent yourself from enjoying life but sometimes (especially early on in your weight loss until new habits are developed) it is easiest to limit exposure, make small strides, build your confidence and then celebrate your success!

Another way to look at how to achieve long-term success is to know and understand the most common reasons you might not get the results you desire and what to do about them.  Below are the five most common culprits to poor/slower weight loss or eventual weight re-gain:

  1. Depression – Emotional health is as important as physical health.  Although depression is not a problem for most after surgery, it can be a significant deterrent to optimal weight loss.  It is important to identify depression (admit that it is ok) and seek appropriate treatment so you can move on with your weight loss journey.
  2. Not Exercising – We require each of you to complete a fitness evaluation with a personal trainer which is included with the program.  The reason for this is because we believe some form of consistent exercise is essential for optimal success.  You should determine what form of exercise is right for you and begin your exercise plan before surgery.  We cannot over-emphasize the importance of this factor.  Although most find it difficult to begin an exercise plan, those that take that plunge never regret it.  It can only enhance your weight loss experience and progress.
  3. Drinking High Calorie Liquids – Many do not realize the excessive amount of sugar and calories contained in some liquids (i.e. Gatorade, Juice, Soda).  As a result, you may “waste” calories on such liquids.  This can significantly impede your weight loss.  It is better to choose water, water with lemon, Fruit2O, Crystal Light or other low or no calorie drink options.
  4. “Grazing” – After the first 2 months or so, you should have progressed to three meals per day with some higher protein snacks in between.  If not, you may develop the habit of “grazing” or eating throughout the day.  If this is the case, you tend to take in a significantly higher amount of calories throughout the day (more than what your body needs).  This will slow down your weight loss and can potentially cause weight re-gain.  Please guard yourself against such habits.
  5. Eating and Drinking at the Same Time – When you eat and drink at the same time, the food is “washed through” the stomach quickly.  It is important to hydrate yourself by drinking a low/no calorie beverage approximately 30 minutes prior to eating.  In this way, your hunger will be decreased.  When you eat, you should not drink at the same time.  As a result, your “pouch” will remain fuller for a longer period of time.  Thus, you will remain satisfied for a longer period of time.  Be sure to stop eating before you truly feel “full”.  It is a slow communication from your stomach to your brain to indicate a feeling of fullness.  Thus, you may overeat and realize it too late.  This can be a very uncomfortable feeling.

So although you may be focusing on the surgery itself, you will be doing yourself a big favor by not neglecting your post-operative plan.  Use these tips and don’t forget to enjoy this journey of self-discovery.

CFWLS-Rhonda-13- 

Rhonda’s Opinion:  Make yourself a priority and it will work.

Will I Need to Take Vitamins and Supplements After Weight Loss Surgery?

Posted on June 11, 2018 by

I Can & I WillYes, you will need to take vitamins.  Supplements are helpful but not a requirement.  Actually, whether or not you have weight loss surgery, you should be taking vitamins.  Supplements can be helpful as well, especially if you are trying to lose weight.  You should also make sure your vitamins/supplements are pharmaceutical grade so that the quality of their content is monitored and guaranteed.  The nutritional store at the Center for Weight Loss Success only carries such vitamins and supplements and our patients love them.  (www.cfwls.com)

The common vitamins that will likely be recommended for you (may vary depending upon the surgeon) include the following:

Multivitamins: Taking vitamins will be a lifelong commitment for all patients who have had weight loss surgery.  In the beginning, you should take two chewable complete multivitamins each day.  At one month after surgery, you may be able to progress to taking two regular vitamins daily.  We recommend two vitamins each day during the first year when your weight loss is most rapid.  After the first year, you should continue to take one multivitamin a day.  Women may want to consider a prenatal vitamin if pre-menopausal.

B-Complex: Usually around 1 month after surgery, we recommend that you also add one B-Complex vitamin each day (or even 2 per day).  The B vitamins assist in muscle and nerve functioning and have been shown to increase a person’s energy level over time.  You cannot overdose on B vitamins.  If you take in more than you need, you will simply rid yourself of any excess through your urine.  It is common for B vitamins to cause your urine to be darker or a brighter yellow.  This is normal.  If you prefer, B-Complex is also available as an injection at the office as appropriate.

Essential Fatty Acids (EFA’s):  Take them – they’re just good for you.  By taking fish oil supplements, Omega-3 fatty acids are ingested in their biologically active form.  They can be directly used to support cardiovascular, brain, nervous system, and immune function.  The mini-soft gels are smaller and have a natural lemon flavor to prevent a “fishy” after taste.  Our product is ultra-filtered to guarantee removal of mercury and other possible contaminants.  Most people should take 2-4 soft gels per day.  They are also helpful to prevent constipation.

Magnesium-Potassium: During weight loss your body will tend to waste both magnesium and potassium.  Both of these minerals are essential to normal muscular and cardiovascular function.  Magnesium is involved in over 300 biological reactions throughout the body.  It can help prevent/treat fatigue.  If you are prone to muscle cramps – you need to add this supplement.  Typical doses are 1-4 tablets daily with food.

What if I Lose Too Much Weight After Weight Loss Surgery?

Posted on May 28, 2018 by

mind over matterYou wouldn’t think this would be a commonly asked question but it is.  You may have heard a horror story about a “person who had weight loss surgery and lost so much weight that they look pale, weak and all of their skin sags”.   This is by far the exception and not the norm.

Weight loss after weight loss surgery is consistent and rapid (primarily with the gastric bypass and sleeve gastrectomy procedures and not as rapid with the laparoscopic adjustable gastric banding procedure).  Eventually, the body recognizes this rapid weight loss and as a protective mechanism, will slow down your metabolism and you will experience a plateau.  By following your prescribed eating plan (we make it as simple as possible) and incorporating fitness, you can work through these plateaus.  Once you get closer to your goal weight, the body naturally stabilizes at an appropriate weight even if you continue with a lower food intake (if it is the right combination of macronutrients and overall calories).  The industry commonly calls this the “set point”.  If you did continue to lose weight and appear as if you were dropping below your ideal body weight (rare), we can teach you how to use your “tool” to gain weight as well.

If you looked like the person described previously, you would need to be sure you were following up with your experienced bariatric surgeon.  Some things that can contribute to such a situation include poor nutrition, lack of an adequate amount of protein, not taking your daily vitamin, iron deficiency, smoking, depression or a physical malabsorption problem.  Again, this is a rare situation.  If you follow the prescribed post-operative comprehensive program set forth by your experienced bariatric surgeon/center this would be avoided.

CFWLS-Rhonda-04

Rhonda’s Opinion:  I actually did lose a little too much weight but worked with Dr. Clark and a trainer to gain back muscle.  The great thing is that now YOU have CONTROL!!!