Recipe Wednesday!

Craving a warm comfort dish?  Try this pasta-less recipe.

Spaghetti Squash Spaghetti


Spaghetti squash 4 cups
Coconut oil or butter (melted) 1 tbsp
Salt ¼ tsp
Pepper 1⁄8 tsp
Cinnamon 1⁄8 tsp
Olive oil cooking spray
Ground sirloin or extra lean ground beef (340 g) 12 oz
Onion (small diced) 1 cup
Tomato sauce 2 cups
Cashews (crushed) ¼ cup
Parmesan cheese (grated) ½ cup


Preheat oven to 375°F. Cut squash in half and clean out the center and seeds. Place cut side up on a baking sheet and drizzle with oil or butter. Season with salt, pepper and cinnamon and then place in the oven. Bake squash for 45 minutes or until tender enough to stick a fork into it with minimal resistance. Remove from oven and allow it to cool a little. While the squash is baking, preheat a non-stick frying pan on medium heat, lightly coat with spray and add the ground sirloin. Sauté the sirloin in batches if necessary, until lightly browned and cooked all the way through. Add onions and sauté for 2 minutes more. Remove from heat, add in the tomato sauce and cashews, and set aside. Once squash has cooled a little, scoop the flesh out of the skin with a spoon, measure and add it to the meat sauce. Next, reheat in the frying pan on medium until warm. Garnish with the parmesan.

Recipe from: Precision Nutrition

Recipe Wednesday!

Enjoy the last bits of nice weather by grilling dinner!

Grilled-Everything Salad

  • 2  tablespoons  prepared horseradish
  • 3  tablespoons  red wine vinegar
  • 5  tablespoons  extra-virgin olive oil
  • 1  teaspoon  kosher salt
  • 1/2  teaspoon  freshly ground pepper
  • 10 oz bag of fresh spinach, stems removed
  • 1 1/2  pounds  grilled flank steak
  • 1  large onion
  • 3  plum tomatoes
  1. To make the vinaigrette, whisk together the horseradish, vinegar, olive oil, salt, and pepper in a small bowl. Set aside.
  2. Arrange the spinach on a serving platter. Slice the steak and arrange it atop the spinach, along with the grilled vegetables. Drizzle with the vinaigrette and serve.
Recipe from

Recipe Wednesday!

We are slowly rolling into fall.  Try this light soup as a side dish.

Light Vegetable Soup


1 Tbs coconut oil

1/4 cup diced onion

1 medium zucchini, thinly sliced

2 tsp fresh parsley, chopped

1/4 tsp dried or 2 sprigs fresh thyme

1/8 tsp freshly ground black pepper

2 cups vegetable broth


  1. In a 1 1/2 quart saucepan, cook onion in coconut oil until translucent.
  2. Add all other ingredients except vegetable stock.
  3. Cover and cook over low heat, stirring occasionally, until vegetables are tender, about 10 minutes.
  4. Add stock, increase heat and bring to a boil.
  5. Reduce heat to medium and cook until vegetables are soft, about 15-20 minutes.
  6. Remove from heat and let cool slightly.
  7. Optional: Remove 1/2 cup soup from pan and reserve; pour remaining soup into blender and process at low speed until smooth.
  8. Combine pureed and reserved soup mixtures in saucepan and cook, stirring constantly until hot.

Recipe from


Recipe Wednesday!

Roasted Mushroom and Lentil Cakes


1/2 cup dried red lentils

2 cups Crimini mushrooms, sliced

2/3 cup walnuts, chopped

1 medium onion

1 egg

1 TB Worcestershire sauce

2 TB soy sauce

1 ts mixed herbs/Italian seasoning


Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes.  Meanwhile finely chop the onion, mushrooms and walnuts.

Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl.  Use your hands to mix the ingredients together.

Lightly grease a baking tray with a little butter.  Form the mixture into four evenly sized cakes using a pastry cutter or similar device and place them on the greased pan.  Cook at 380 degrees for 25-30 minutes.

Please avoid the snap peas, carrots, and sweet potatoes pictured above as they are not recommended in the initial stage of the program. Instead enjoy with a garden salad!

Recipe from:

Qsymia & Belviq: New Weight Loss Drugs and Their Hope to Help Fight Obesity

There is new hope in the ever-growing battle of obesity in our nation.  The FDA has recently approved two new weight lose drugs.  This has been the first time in 13 years that new drugs have been approved for use.  Qsymia (pronounced kyoo-sim-EE-uh) was developed by Vivus of Mountain View, California.  The other drug Belviq (BEL-VEEK) from Arena Pharmaceutical was the second approved drug.  Both drugs are set to come out in the fourth quarter, which could be as early as October of 2012.

Qsymia is a combination of two existing drugs, phetermine and topiratmate.  Phentermine is the safer half of the once popular fen-phen drug.  Currently it is successfully being used as an appetite suppressant at many weight loss clinics.  Phetermine is thought to trigger the release of the brain chemical called norepinephrine.  It also increases the blood concentration of the appetite-regulating hormone leptin.  The other part of the new drug, Topiramate, is a seizure/migraine drug that can increase the feeling of fullness, makes food taste less appealing, and increases calorie burning.

Belviq causes weight loss by activating the serotonin 2C receptors in the brain.  Activating these sensors can help patients eat less and feel more full. Both drugs are meant to be used on a temporary basis to help patients jump-start their weight loss program.

Both Qsymia and Belviq have been approved for use for obese people (BMI of 30 or above) and over weight people (BMI 27 or higher) who, also exhibit at least one weight related medical condition such as: hypertension, type 2 diabetes, or high cholesterol.  In clinical trials, Qsymia and Belviq worked best when combined with a low calorie diet and exercise.  Last year, Vivus funded a study that found that patients using Qsymia lost an average of 22 lbs a year.  Seventy percent of Qsymia users lost at least 5% of their body weight compare to only twenty percent of the placebo group.  Belviq exhibited similar results enabling 47% of the users to lose 5% of their total body weight over the year.

Qsymia and Belviq are only available by prescription and will only be available from certified pharmacies and medical weight loss clinics.  Complete Clinics, of Chicago, Illinois, is one weight loss clinic that is very excited to offer these new drugs.  Leveraging a long history of expertise and experience in helping patients utilize FDA approved medications to assist with weight loss, the medical professionals at Complete Clinics are determined to provide the help and support you need to select the weight loss aids that will best suit your needs and your conditions.  There is no magic cure all pill and each drug is best combined with a healthy diet and exercise.

Recipe Wednesday!

Broccoli, Chicken, and Almond Sauté


1/2 lb to 3/4 lb boneless skinless chicken breasts

Kosher salt

Olive oil

Your favorite spice rub for grilling (optional)

1 lb broccoli florets

1/4 teaspoon chile flakes (more to taste)

1/3 to 1/2 cup toasted almonds, roughly chopped

1 teaspoon dark sesame oil

Freshly ground black pepper


Put a 2 quart pot of salted water (about 1 Tbsp of salt) on to boil. While the water is heating, start the chicken cooking in the next step.

Place the chicken breasts in a bowl and sprinkle seasoning on all sides. Use at a minimum some salt. Or if you have a favorite spice rub, you can use that too. Heat a grill pan, or prepare a grill, for high, direct heat. (If you don’t have a grill pan or grill, use a cast iron skillet, and only season the chicken with salt.) Rub some olive oil all over the chicken breasts. Grill the breasts for a few minutes on each side to get some nice char marks, then lower the temperature to low and leave on the grill until the breasts are just almost cooked through. They’ll cook a little longer in the sauté pan, so they can still be a little pink in the middle at this point. Remove from pan or grill, set aside for a minute, then thinly slice.

Once the chicken has cooked and the water is boiling, add the broccoli florets to the salted boiling water. Allow the water to come back to a boil, and once boiling again, let cook for about 1 minute. Drain.

Heat a tablespoon of olive oil in a large sauté pan on high heat. Add the red chili flakes. Once the red chili flakes are sizzling, add the broccoli florets, sliced grilled chicken, and toasted almonds. Drizzle dark sesame oil over the broccoli and chicken, sprinkle with salt and freshly ground black pepper to taste. Toss and cook until all of the chicken pieces are no longer at all pink in the center, a minute or two.

Recipe from

Recipe Wednesday!

Lamb with Sweet Red Peppers


1 lb boneless leg of lamb, cut into 1″ pieces

1/4 tsp sea salt

1/2 tsp freshly ground black pepper

3 Tbs coconut oil

2 garlic cloves, minced

2 cups hot water

4 large red bell peppers, sliced into rings

3 Tbs fresh parsley, chopped


  1. Rub lamb with sea salt and freshly ground black pepper.  Set aside.
  2. Heat a large skillet over high heat and add coconut oil when hot.
  3. Brown the lamb on all sides, turning frequently (3-5 minutes).
  4. Add garlic and water to the pan with the lamb, and bring to a boil.
  5. Once boiling, reduce heat to medium, and cook partially covered for 30 minutes.
  6. Uncover and cook 10-15 minutes longer, or until lamb the lamb is tender enough to fall apart with a fork.
  7. Add red peppers and cook for another 10 minutes, or until peppers are tender.
  8. Top with fresh parsley.

Recipe from


Recipe Wednesday!

Don’t feel like heating up the house to have a nice meal?  This salad can make a delicious lunch or dinner.

Ham and Garbanzo Bean Salad

1 (15-oz) can garbanzo beans, drained and rinsed

1/2 cup coarsely chopped lean 5% ham

1/4 cup chopped green onions

1 ripe tomato, cut into bite size wedges

1 red bell pepper, seeded and cut into 1/2 inch pieces

1/4 cup finely chopped parsley

1 tsp minced garlic

2 TB. white wine vinegar

1/2 cup olive oil

1/2 tsp. salt

1/4 tsp. freshly ground black pepper

6 cups chopped Romaine lettuce

3 TB. flax seeds

2 TB shredded Parmesan cheese

1.  Place garbanzo beans, ham, green onions tomato, red bell pepper, and parsley into a salad bowl.

2.  In a jar with a tight-fitting lid, place minced garlic, vinegar, olive oil, salt, and pepper.  Close the lid and shake to blend salad dressing.

3.  Place lettuce in a large salad bowl.  With a slotted spoon or salad tongs, spoon garbanzo bean mixture on lettuce.  Add desired amount of dressing and toss.  Sprinkle with flax seeds and Parmesan cheese.

Recipe from The Complete Idiot’s Guide: Glycemic Index Cookbook


Recipe Wednesday!

You won’t even miss the pasta in this quick to prepare dish!

Primavera Salad

1 cup broccoli florets, cooked to crisp tender

1 cup green beans, cooked to crisp tender

1/2 medium red bell pepper, seeded and thinly sliced

1/2 cup shredded carrots

1/2 medium red onion cut into thin circles

1 cup grape tomatoes, halved

3 TB Extra Virgin Olive Oil

2 TB Balsamic Vinegar

1 ts prepared mustard

1 small garlic clove, minced

1 TB finely chopped fresh basil leaves

1 cup diced mozzarella cheese

salt and pepper to taste

1.  In a large bowl combine the broccoli, green beans, bell pepper, carrots, red onion, and tomatoes.

2.  In a small bowl whisk together olive oil, vinegar, mustard, and garlic.  Pour over the vegetable mixture and toss well to coat.  Stir in chopped basil, carefully fold in mozzarella, and season with salt and pepper.  Serve at room temperature.

Recipe from: hCG Diet Quick Start Cookbook

Please note that this recipe is from the third phase of the program.


hCG Companion

Are you following our new program: The hCG Diet and Protocol?  If so, there is a handy application available on smart phones called hCG Companion by Appilicious.  Of course, first things first, you should always consult with one of clinicians before using the application.

To Get Started

The application is $10.99 but worth it if you are looking for something to keep you on track.  On the main screen you will want to pull down the menu bar to get to the setup screen.  Under the ‘setup’ tab you can put in your start date as well as your first weight-in and measurements.  Make sure to tell your clinician you are keeping track and need your measurement numbers.  In the setup screen you can also set up a daily reminders for your injection.


In the plan section you can plan out your meals.  This is a great feature that allows you to select your veggies, fruit and meat for each meal.  After selecting food for one day, you can also tab over and enter in meals for multiple days.  The section will also allow you to view the menu for each day and it has a convenient shopping list that you can bring with you to the grocery store.

If you are uncertain about what foods you can eat, you can select the “Can I eat?” tab and it will tell you what foods are allowed during each stage of the program.  Please keep in mind our specific recommendations may vary a little from the actual hCG Diet and Protocol.  If you have specific questions about a particular food on the list please check with your clinician or office support team.


In the track section of the application you can graph your changes in weight and measurements throughout the process.  This may help you to stay motivated as you progress through the different phases of the program.  You also have the option of taking a photo journal and keeping notes.  You could write about your experience and take pictures along the way.  What a great way to track changes!


This section is pretty neat.  It gives you the opportunity to look over the manuscript that started it all, Pounds & Inches.  There is also a Podcast available and additional information about each of the stages of the program.


Are you looking for further information or a site that offers members the opportunity to share and support one another?  You will find this under the ‘Help’ tab.  Don’t forget our clinic staff is always available for questions and support too!


After entering in all your data, the main screen is the best place to see your daily plan.  You can check off meals eaten, water intake, shots, and any exercise your performed.  The main screen will also tell you what phase and day you are currently in.

This is a fun interactive tool that will keep you interested and makes it easy for you to keep up with the protocol if you are challenged with a busy work/life schedule.  It will provide you with daily reminders and is very user friendly.  Logging takes minimal effort but provides you will plenty of information and support.  Try it for yourself!

Don’t have a smartphone?  You can also sign-up on the web @