Hampton Roads Weight Loss

Weight Loss Tips and Healthy Recipes

Ever wondered how to make smart food choices, or do you just need a little bit of motivation to continue on your weight loss journey? We write often on weight loss topics like healthy living, fitness, and nutrition. Check back often or sign up for email updates as we share tips for your weight loss success!

What’s so good about fiber?

Avocado on tree in Bermuda
A fiber super hero, the avocado has almost 12 grams of fiber!
Anyone who has been on a weight loss program at  our center has heard about the importance of fiber in your diet.  By calculating the effective carbohydrate content of our food, we determine how much fiber is in each food and try to get more of it in our diets.

Why is fiber our new best friend?  Fiber is great for weight loss.  First of all, its bulkiness gives you a feeling of fullness, and it is calorie-free!  It also has a lot of health benefits.  Research shows that a diet high in fiber can reduce cholesterol and the diseases associated with it, as well as improving your glucose tolerance.  This helps control swings in blood sugar.

There are two types of fiber, soluble and insoluble.  It is best to try to get both kinds into your diet.  Soluble fiber dissolves in water and has been linked to lowering bad cholesterol or low-density lipoproteins (LDL’s).  The other fiber-insoluble cleans out your gut and is associated with reducing risk for cardiovascular disease.

Fiber is found naturally in whole grains, fruits, vegetable and nuts and there are many fortified products on the market.  Try looking for products that are 100% whole wheat and have at least 3 grams of fiber per serving.  Choose brown rice instead of white, or mix them if you don’t like brown as much.  Find whole-wheat pastas and breads in your grocery store.  Sprinkle nuts on your salad, in yogurt and in cereals.  Snack on fruits and vegetables.  No longer are fiber foods twiggy and bland!  There are delicious options out there.

So, how much fiber should you get?  If you are under 50 and a woman, you should shoot for 25 grams, and 38 for a man.  If you are over 50 it is 30 grams for a man and 21 for a woman.

Remember to work up to it slowly. DO NOT run out and eat all the fiber you can.  Adding too much fiber at once can cause nausea and other gastrointestinal distress.  Add just a few grams each day until you reach your recommended daily allowance.  Along with the fiber, be sure to drink more water, as fiber absorbs water, and you want to make sure to keep things moving.

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Tina Dawson, Assistant Retail Manager

With over 30 years of experience in IT, Finance, and Healthcare fields, Tina has served the healthcare industry in such roles as Project Manager, Practice Manager, Physician Recruitment and assisted with electronic medical record (EMR) conversions. She attended the University of Maryland in both Asia and Europe majoring in Computer Science and is fascinated with learning new technologies. Tina enjoys educating our clients on our products and programs and “celebrating their successes and milestones…one pound at a time!”. Don’t be surprised if she gives you a hug! For fitness and fun, she likes to “slog” (slow jog) races and enjoys competing in half marathons. “Come out and join me for the next one. Believe in yourself and you CAN do it!” For more information on weight loss in Virginia, please contact (phone or text) us at (757) 873-1880 today!

Jessica Kirby, Medical Receptionist

Jessica croppedJessica is the newest addition to the team here at CFWLS.

Dani Colley, Medical Assistant

Dani has over 35 years of experience in the medical field and has been working as Dr. Clark’s Medical Assistant for over 15 years. Her area of expertise is with the surgical patients. She works closely with Dr. Clark and is always just a phone call away to answer your questions or just lend an encouraging word!

Dani spends her spare time volunteering at an equine rescue or riding rescue horses.

Dawn Olson, LWMC, CPT, Education & Fitness Coordinator

Although her initial career was in Finance, Dawn’s passion for health & fitness motivated her to re-direct her energy toward helping others reach their goal toward a strong & healthy life. Counseling patients and teaching My Weight Loss Academy™ classes in lifestyle modification and nutrition keeps her smiling. “This is far more than a job, it’s an opportunity to help people learn and make positive changes in their health. Each day brings a new reward!”

Dawn is a certified personal trainer and worked in various fitness facilities before joining us in 2009. She also holds certifications in Exercise & the Older Adult, Aquatic Exercise, Chronic Diseases and Disabilities, Facilitated Stretching, Fitness Therapy and Lifestyle & Weight Management.

Cat Williamson, Office Manager

Cat Williamson was born and raised in Hampton Roads. She feels blessed that she lives close to the Ocean as well as the Mountains since she enjoys taking weekend trips with her Hubby. Cat has worked in a medical setting for more than 35 years and started working for Dr. Clark as his Surgical Coordinator over fifteen years ago. Due to her longevity here at CFWLS, she has “well rounded” knowledge in each program (medical or surgical) that Dr. Clark’s Center for Weight Loss Success offers. Cat, as the Office Manager ensures that daily structure is handled with a balance of professionalism and excitement for each of our Patient’s weight loss journey. She feels rewarded each time a Patient or Client peeks into her office to share yet another milestone toward their new life!

Cat Keller, Retail Sales Manager

CatCat Keller has a wealth of experience in marketing, e-marketing, advertising and customer service and manages our Weight Loss Nutritional Store. She is always planning something fun and exciting. special events, discounts, giveaways – it’s never a dull moment. She is happy to help you with questions you may have regarding our products or services. Cat is a graduate of William & Mary, where she studied Government/Pre-Law and minored in Marketing.

“My ultimate goal here at Center for Weight Loss Success is to help our clients be successful in their weight loss. We all know how wonderful it is to win a long fought battle. The battle against weight gain, and the poor health it eventually brings is, I believe, one of the most important to win because it brings with it the biggest pay off of all…a longer, healthier life. That is what motivates me to come to work everyday, it’s the opportunity to help a client achieve a renewed zest for life.”