Recipe Wednesday

Rosemary Pork Chops

Picture from epicurious.com

 

 

 

 

 

 

Ingredients

3 garlic cloves

2 teaspoons coarsely chopped rosemary

3 tablespoons olive oil

4 (1/2-inch-thick) bone-in rib pork chops (1 1/2 pounds)

Preparation

Preheat broiler.

Mince and mash garlic to a paste with a pinch of salt, then stir together with rosemary, oil, 3/4 teaspoon salt, and 1/2 teaspoon pepper. Rub mixture all over chops.

Broil chops on a broiler pan about 4 inches from heat, turning once, until just cooked through, about 8 minutes total. Let stand 5 minutes.

Recipe from www.epicurious.com

Staying Motivated

Losing weight isn’t easy.  It takes planning, commitment, and continual motivation.  Maybe you have been on the program for only a couple of weeks or maybe a few months, but we all will have times when we could use a little more motivation to keep going.  Try the tips below to keep the wheels turning.

 Ask a friend to join with you.  Almost everything is more fun with a friend around.  Trade recipes, celebrate small victories, and encourage each other along the way.

Develop new routines.  Sometimes you may feel like you are eating the same thing day after day.  Try to shake up your routine and search for new recipes.  Don’t know where to look?  Ask us for new recipes or try borrowing cookbooks from the library.

Have a plan in the grocery store.  Many times I have found myself in the grocery store suddenly starving and reaching for everything within arms length.  Go in with a plan and a checklist so you don’t miss anything you truly need.  Also, don’t go in hungry.  Eat a small snack or meal before you head out to ward off less diet-friendly items.

Don’t get bogged down by small pitfalls.  We all have those days where nothing seems to be going right and the last thing you are worried about is staying on the diet protocol.  So you reach for a large soda or a cupcake.  Although those things should be avoided, don’t let those minor bumps in the road take your mind off your ultimate goal of weight loss.  Be kind to yourself and remember: you can start fresh with your next meal.

Prepare.  Maybe you don’t have the time to cook a healthy meal nightly, so try to do it a few nights a week.  Make extra so you can refrigerate or freeze for later use in the week.  Prior preparation will go a long way in staying motivated.  It’s easy to detour to your favorite fast food joint when you know you have nothing at home, so try to stay ahead of the game.  If plans go awry, make sure to have easy plan B options available, such as lunch meat, cheese, and cut veggies.

Get your family involved.  Having a great support system will definitely keep you motivated week after week.  Maybe your husband or wife can aid you on your journey and help you prepare healthy meals.  Eating low glycemic is beneficial for many people, even those who aren’t trying to lose weight.

Set small goals and celebrate!  Take the weight you want to lose and break it down into smaller, manageable increments.  Our clinicians can help guide you to reasonable expectations for weight loss.  After achieving a goal treat yourself to spa services, a day doing what you enjoy most, or maybe those new shoes you have been eyeing.

It could take some time to get to your goal - remember that this is not only about losing weight, but also making sustainable healthy lifestyle changes.  Don’t forget that the staff at Complete Clinics is always available for your questions or concerns.  Let the journey continue…

Recipe of the Week

Salmon with Avocado Salsa

1 salmon fillet

1 TB butter

3 ripe avocados, peeled and seeded

¼ tsp. crushed red pepper

3 sprigs parsley

2 TB green onions, chopped

¼ cup lemon juice

1 tsp minced garlic

¼ tsp salt

1/8 freshly ground black

¼ cup fresh parsley, chopped

1 lemon, thinly sliced for garnish

  1. Preheat the oven to 375 degrees.
  2. Place salmon flat, skin-side down, in a baking dish.  Dot with butter.  Place in the oven and bake 20 minutes.  Remove salmon from the oven and transfer to a hot serving platter.
  3. While salmon is baking, combine avocados, red pepper, parsley sprigs, green onions, lemon juice, garlic, salt, and pepper.  Puree in an electric blender or a food processor fitted with a chopping blade, stirring down with a rubber spatula as necessary.  When blended, spoon mixture over hot salmon.  Sprinkle with parsley.
  4. Garnish with lemon slices.

 

Quick Snacks

Most of us are on the go, which can make it hard to stay on track with the program.  Some snacks can be easily carried with you and others may take a little preparation.  A few minutes of food prep will go a long way in helping you achieve your weight loss goals.  Here are some quick and easy snack ideas for those jam-packed days.

Some Assembly Required:

Keep these great snacks on hand at home or at the office. 

Greek yogurt (plain) with berries

Cheese with apple slices

Organic or natural nut butters with apple slices *organic brands of nut butters have no added sugar compared to their tradition versions

Hummus with veggies (avoid carrots)

Meat and cheese roll-ups

Smoked salmon on cucumber slices

Grab and Go:

Nuts (small handful)

Edamame

Small can of tuna or sardines

Jerky

Hard boiled eggs

Control bars and shakes available at the clinic are other quick and easy snack ideas.  Not only do Control bars taste great but they can help stabilize your blood sugar for up to 8 hours.  Remember, it is important to eat protein every three hours.

Please feel free to share any of your snack ideas with us!

Recipe of the Week

This side dish is a great addition to any meal.

Cauliflower Mash

- 1 head cauliflower, leaves removed, stem and florets chopped into similar sized pieces
- 1 cup chicken stock or broth
- 1/4 teaspoon black pepper
- 2 cloves garlic, smashed
- 1-2 teaspoons fresh rosemary leaves

Directions
1. Place all ingredients in a medium sized saucepan or Dutch oven and bring to a boil.
2. Reduce heat to medium and cover, allowing to cook for 15-20 minutes or so, or until the cauliflower is very tender and easily mashed with a fork.**
**You may need to add more stock if everything dries up and your cauliflower is not yet cooked through. Keep an eye on things as it cooks to see if you need to add some more.
3. Once cauliflower is tender and cooked through, pour off any excess stock that remains and reserve.
4. Pour all contents into a food processor and mix. If the cauliflower seems too dry, add in some of the reserved stock.

Add in any spices or herbs that you enjoy.

Sweet Treats!

Valentine’s Day is tomorrow!  Looking for homemade sweet treats for your Valentine’s Day celebration? The two recipes below are not only delicious but also program friendly.

Chocolate Fudge Custard

1 cup Carb Countdown dairy beverage (half and half can be a substitute)

3 ounces unsweetened baking chocolate

2/3 cup Splenda

1-cup heavy cream

½ teaspoon vanilla extract

1 pinch salt

6 eggs

In a saucepan over the lowest possible heat (use a double boiler or heat diffuser if you have one), warm the Carb Countdown with the chocolate.  When the chocolate melts, whisk the two together and then whisk in the Splenda.

Spray a 6-cup glass casserole dish with nonstick cooking spray.  Pour the cream into it and add the chocolate mixture.  Whisk in the vanilla extract and salt.  Now add the eggs, one by one, whisking each in well before adding the next one.

Put the casserole dish in a slow cooker and pour water around it, up to 1 inch of the top rim.  Cover the slow cooker, set it to low, and lit it cook for 4 hours.

Then turn off the slow cooker, remove the lid, and let the water cool enough so it won’t scald you before removing the casserole dish.  Chill the custard well before serving.

6 servings

Each serving has 10 g protein, 6 g carbohydrate, and 2 g dietary fiber.

4 g Net Carbs

 

Mixed Berry Cups

1 package (4 serving size) sugar-free raspberry gelatin

1 cup boiling water

2 teaspoon lemon juice

Grated rind of ½ orange

¾ cup frozen blackberries, partly thawed

1 cup heavy cream, divided

½ teaspoon vanilla extract

1 teaspoon Splenda

Put the gelatin, water, lemon juice, and orange rind in a blender and whirl for 10 to 15 seconds to dissolve the gelatin.  Add the blackberries and blend again, just long enough to mix in the berries.

Put the blender container in the refrigerator for 10 minutes or just until the mixture starts to thicken a bit.  Add ¾ cup heavy cream and run the blender just long enough to mix it all in.  Pour into 5-6 pretty little dessert cups and chill.

Whip the remaining ¼ cup of cream with vanilla and Splendid to garnish.

5 servings

Each serving has 2 grams of protein, 4 grams of carbs, and 1 gram of fiber.

 

Happy Valentine’s Day!

Metabolism-Keeps Us Going

As we age, we no longer are able to eat fried foods or baked goods without later feeling or seeing the results.  So, it is imperative to have a clear understanding of how our metabolism works.

Metabolism is described as the rate at which our bodies burn fuel.  Having a high metabolism can make it easier for a person to lose weight.  On the other hand, a slow metabolism makes it harder to lose weight.  Unfortunately, as we age so does our metabolism.  As our system slows, our fat stores increase and our production of muscle mass decreases.  It’s not all bad news; there are ways to boost our metabolism as we age.

Before we discuss solutions, let’s talk about what it means to have metabolic resistance.  Metabolic resistance is a condition in which a person’s basal metabolic rate (the rate at which we use calories during rest) is so low that they have major difficulty losing weight.  This condition can be caused by many factors, including:

Having too much body fat

Decreased mobility

Insulin resistance

Hormonal imbalances

Poor sleep

Sedentary lifestyle

Severe dieting

Stress

You can be genetically predisposed to some of these factors, such as insulin resistance and hormonal imbalances.  Talk to one of our doctors if you think you are exhibiting one or more factors, which may be affecting your ability to lose weight.

Some of the other factors listed above are related to lifestyle.  The saying is true: if you don’t use it you will lose it.  If you decrease your movement, then your body will adjust accordingly.  You will lose muscle and your metabolism will slow.  It requires far more energy to keep a body in motion.

Severe dieting can hugely impact your metabolism.  Going on and off low fat or low calorie diets encourages the body to store fat because insulin levels remain too high during and after the diet.   Also, depriving your body of food is a sure-fire way to gain weight.  The body will store food as fat when it’s in starvation mode because it is unclear when it will get food again.  This is a cycle that will affect your metabolism negatively.

Stress is also a big factor in weight gain.  Stress is a normal part of life, but too much stress can be detrimental to your health.  The stress hormone cortisol plays a role in insulin function.  When cortisol levels rise, so does insulin (and remember, insulin stimulates the body to store fat).  The trick is to keep cortisol levels low through diet, exercise and stress management.

One of the great things about our program is that we are equipped to help you increase your metabolism and preserve your muscle mass.  Whether you have metabolic resistance or your metabolism has slowed over time, we can help get you on the right path.  Stay tuned to find out more tips to keep your metabolism going.

Recipe Wednesday!

Need something to warm up those cold Midwestern nights?  Crock Pots turn dinner making into a cinch.  Prep this meal in the morning, and you will have a a tasty meal ready for you after work.

Picture from Eatingwell.com

Fragrant Shredded Beef Stew

  • 1 and 1/2 cups reduced-sodium chicken broth
  • 2 stalks celery, thinly sliced
  • 1 large onion, chopped
  • 1 large red bell pepper, seeded and chopped
  • 3 cloves garlic, minced
  • 1 tablespoon ground cumin
  • 1 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 3 pounds flank steak, trimmed of fat, each steak cut into thirds
  • 1/2 cup packed fresh cilantro leaves, chopped
  • 1/2 cup chopped pickled jalapenos
  1. Combine broth, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
  2. Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
  3. Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno.

Recipe is from www.eatingwell.com

The Glycemic Index

One of the best things about our program is that there are virtually no calorie
or portion restrictions. One of the biggest components of the Complete Clinics
program is the use of the glycemic index to help you decide on your food choices.
Many diets have you restricting the amount you eat or giving you points based
on what foods you eat during the day. These diets might work temporarily, but
normally can’t be sustained for a lifetime. Who wants to count calories or points the
rest of his or her life? We have tried to simplify our program not only so it is easy
to follow, but also so you can develop healthy eating habits that can be sustained for
life.


The glycemic index was developed to help people control their diabetes through
diet. Now it is widely used as a tool to help those who want to lose weight or
increase good health. Eating a low glycemic diet has been shown to benefit people
with autoimmune disorders, heart disease, high cholesterol, high blood pressure,
obesity, allergies, anxiety, depression, mood disorders, and high stress.

How the Index works

The index researchers set the GI of glucose at the arbitrary number of 100 in order
to establish a reference point for other carbohydrate containing foods. Then each
food was tested to compare its effect on the blood sugar levels. Each food was then
given a number depending upon its effect on blood sugar. Let’s keep in mind we are
only talking about foods with carbohydrates; it may surprise you to learn how many
categories of food exist that contain carbohydrates in small or large quantities.
Below is a list of carbohydrate classifications and examples.

Starches: bread, flour, oatmeal, tortillas, cookies, pasta, donuts, and muffins.

Sugars: honey, molasses, table sugar, fruit sugar, milk sugar, high fructose corn
syrup (used to sweeten packaged foods and sodas), candy, and candy bars.

Fruits: all fruit including fruit juices.

Vegetables: This category encompasses all vegetables.

Nuts and seeds: Although these are considered combination foods because they
contain mostly fats, they do provide carbohydrates and protein.

Dairy products: Milk and yogurt. Note that cheese is considered a protein because it
normally contains very little or no carbohydrates.

Legumes: Some beans, lentils, soy, and peanuts.

Carbohydrates with a score of 55 or lower are considered low glycemic, 56-69
medium glycemic, and anything above 70 high glycemic.

Our clinicians will take the time to discuss this diet protocol further, and will offer
you suggestions on what fits into the diet. They also will provide you with a booklet
that contains even more information to take home. To check a food at home, check
out this neat resource below:

http://www.glycemicindex.com/

Super Bowl Sunday-Complete Clinics Edition

 

Super Bowl Sunday is one of the biggest eating days of the year.  Celebrate the festivities with these Complete Clinic program friendly dishes.  Don’t forget to share!

Super Nachos

2 TB olive oil

1 large onion, chopped

1 (15-oz) can no fat added refried beans

1 (4.5-oz) can chopped green chilies

1 cups grated low-fat Monterey Jack cheese

¾ cup green taco sauce

½ -cup light dairy sour cream

½ cup chopped green onion

½ cup chopped black olives

1 cup sliced jicama

1 cup sliced zucchini

1 cup sliced celery

  1. Preheat the oven to 400 degrees.
  2. In a skillet over medium-high heat, heat olive oil and add onions.  Sauté onions until they turn translucent but not browned.
  3. In a shallow 9×13-inch glass-baking pan, spread beans evenly.  Top with sautéed onions, chiles, and grated cheese.  Drizzle green taco sauce over all.
  4. Bake at 400 degrees for 15 minutes.  Remove from the oven.  Cover with dairy sour cream.  Sprinkle green onions over sour cream and top with chopped olives.  Return to the oven for 5 minutes.
  5. Serve with jicama, zucchini, and celery for dipping.

Guacamole

4 medium Hass avocados

½ cup white onion, diced

½ jalapeno, chopped

Salt-to taste

½ cup tomatoes, diced

4 TB fresh lime juice

Handful of fresh cilantro, finely chopped

  1. Cut open avocados and scoop out flesh.  Use masher to mash up avocados with white onion and jalapeno.
  2. Add salt to taste.
  3. Stir in tomatoes, lime juice and cilantro.  Refrigerate for 30 minutes to 1 hour.  Serve cold with cut up veggies.

Kale Chips

1 large head of fresh kale

2 TB olive oil

Sea Salt

            1.  Preheat oven to 350 degrees. Tear the leaves off the thick stems into bite size pieces. Spread out on cookie sheets

2.  Drizzle with about 2 TB of olive oil and sprinkle with sea salt

3.  Bake for about 15 minutes, until edges are brown and kale is crispy when moved in pan.

 Note:  You may sprinkle with Parmesan cheese for an added zing.

Classic Deviled Eggs

12 hard-boiled eggs, peeled

Mayonnaise

1 tsp dry mustard

1 TB finely chopped parsley

½ tsp salt

  1. Slice eggs in half and carefully remove yolks.  Place in a mixing bowl.
  2. Gently moisten egg yolks with just enough mayo to hold it together.
  3. Mix in dry mustard, parsley and salt.
  4. Repack eggs with mixture and sprinkle with paprika.

Creamy Spinach Dip

 1 small shallot, peeled

1 5-ounce can water chestnuts, rinsed

½  cup reduced-fat cream cheese, (Neufchatel)

½  cup low-fat cottage cheese

¼ cup nonfat plain yogurt

1 TB lemon juice

½  tsp salt

Freshly ground pepper, to taste

6 ounces baby spinach

2 TB chopped fresh chives

  1. Pulse shallot and water chestnuts in a food processor until coarsely chopped. Add cream cheese, cottage cheese, yogurt, lemon juice, salt and pepper and pulse until just combined. Add spinach and chives and pulse until incorporated.
  2. Serve with veggies.

Celebrate and enjoy these tasty treats with your friends but remember the key to eating at parties is moderation.  Eat a meal before you go so that you don’t overload on the snack items.  Kick back and enjoy the game!