Monthly Archives: February 2013

Is It Possible To Lose 10 lbs in 2 Weeks Without Dieting?

Just doing this one thing I personally lost 7 pounds in two weeks. My cravings also decreased and my belly bloat went away. 
All you have to do is just add one thing to your daily regimen.
My nutrition and wellness mentor Dr. Berg designed this program to make the tiniest change to your eating habits and yet give you the biggest difference in your health. He always told me that the most common misconception is that most people think they need to lose weight in order to get healthy. Everyone knows that obesity is a major health risk. It's actually one of the leading health risk in the United States at this time.
In actuality you should really be getting healthy in order to lose weight. You see healthy bodies do not accumulate extra fat.
Whether we like it or not a purpose of food is to give us energy and to facilitate the growth and repair of tissues. The nutritional ingredients in our food is what actually makes us healthy. Now please remember that calories do matter but if you want to be healthy and lean and fit you much rather have the calories from a nice snack of chicken and a half cup of brown rice than the calories from a Snickers bar. Yes sadly it is true all calories are not created equal. The calories from the Snickers bar are just going to make you fatter and less healthy. Where as, the calories from the chicken and Brown Rice is going to give you a time of energy and provide your body with the nourishment that it needs to heal and make you much more healthy.
This program is the kale shake. According to Dr. Berg, he came up with this program and tested it on hundreds of thousands of people with amazing success.
It's hard to believe but it's so very true that one cup of kale gives you 18,000 units of vitamin A as well as tons of vitamin K and 10 times more vitamin C than spinach. It has more iron than beef, more calcium than milk and lots of phytonutrients, which provides additional health benefits. Yes it's true!
1 cup of kale per day is your multivitamin and mineral supplement.
There are few foods that are more nutrient rich than kale. Parsley does contain a little bit more nutrition than kale, but it's hard to swallow.
So Dr. Berg recommends that you have at least one kale shake a day before breakfast. If you want to be even healthier and his weight more quickly you could even do two or three Kale shakes per day. So you would have one shake before breakfast, one before lunch and one before dinner.
I tell my weight loss patients all of the time that your hunger is just a sign that your body needs nourishment. If you give your body the nourishment that it needs your hunger and cravings will go away. The problem is that when most people are hungry they are eating junk that has no nutritional value but it does have tons of sugar and calories. And of course you know that all of the extra sugar and calories will just make you fat and second.
If you want to eliminate your cravings and hunger you have to eat good healthy nutrition dense foods. That is why this shake program is so simple and so effective. Especially when you combine it with our appetite suppressant medications like phentermine and our rapid weight loss nutrition plan.
These kale shakes will give your body the nutrients that it needs and your cravings will gradually disappear and you will be able to control what you eat more easily.
Here is what you could put into the kale shakes:
  • 1 handful of kale.
  • 1 cup of frozen fruit.
  • One glass of water.
  • Blend for approximately 3 minutes.
It's so simple and yet so delicious and good for you.
Here are some of the benefits of kale:
  • Lowers cholesterol.
  • Rich in fiber.
  • Risk – lowering benefits from cancer of the bladder, breast:, colon and the prostate.
  • Supports detoxification.
  • Anti-inflammatory benefits.
  • Tons of vitamins A, C and K.
  • Decreases hunger and cravings.
  • Gives you more energy.
  • Facilitates weight loss.
  • You have more satisfaction after eating.
  • Your sinus function better because of the high levels of vitamin A.
  • Improves your complexion and skin.
The good thing about this program is that most people start feeling the benefits within 24 – 48 hours.
So there you have it a quick and easy way to help to greatly improve your overall health.
If you have any questions or would like to make an appointment for weight loss consultation just call us at 215-821-7336.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia PA 19136
(215) 821-7336
weight loss results vary depending on the individual. Results may vary based on each patient’s physical health, diet and exercise, and adherence to our program. The weight loss results described in testimonials are not typical for every individual. This highly depends on following  the nutrition plan as well as following instructions from our Medical Professionals and Nutritionists. No guarantee is provided or implied.

Recipes for 1200 and 1600 Calorie Diets

Are you tired of trying to  lose weight and are stuck eating horrible tasting meals? Well here are some delicious meals that are not only tasty but you will lose weight eating them too.
Breakfast – choose one of these for breakfast.
For the 1200 calorie menue follow as is / for the 1600 calorie diet + 1 starch.
½ cup cottage cheese with ½ cup strawberries, 1 tbsp flax oil on 1 slice whole grain toast
2 poached eggs, ½ cup hash browns cooked with 1 tsp sesame oil, 1 slice melon
1 cup oatmeal, ½ oz. protein powder, small pat butter, ½ cup raspberries
2 oz. smoked salmon, sliced cucumbers and tomatoes, ½ whole wheat bagel, green tea
Fruit Punch (1/2 cup frozen strawberries and ½ cup blueberries, ½ – 1 cup water, and Stevia blended) with no-sugar-added whey protein
Lunch – choose one for lunch.
For 1200 Calories you are allowed 4 oz protein – follow as is written below. For the 1600 Calorie menue you are allowed  6 oz Protein
4 oz. turkey white meat, Dijon mustard, 2 cups spinach salad with 1 tsp flax oil, vinegar
Large mixed green salad with 2 tsp olive oil and lemon juice, 4 oz. tuna, chopped yellow and sweet red pepper
4 oz. broiled sole, steamed vegetables, 2 tsp flax or olive oil dressing
4 oz. chicken salad made with sugar-free mayonnaise, wrapped in lettuce, raw carrots and cucumbers
4 oz. gourmet salmon salad made with 1 can salmon, 2 tsp. sliced scallions, 1 tsp. Sliced radishes, 2 tsp. Rice vinegar, 1 tsp. Flax oil, 1 tsp. Soy sauce, and ¼ tsp. minced ginger root all placed atop a green salad, 4 Wasa crackers
Spinach salad topped with tomatoes and no-sugar-added dressing, 4 oz. grilled chicken topped with guacamole
Dinner – choose one.
For 1200 Calories you get 4 oz protein so just follow the menu as it is written beloe.  For the 1600 Calorie menu you get 6 oz Protein + 1 Starch.
4 oz. broiled red snapper, 1 cup steamed broccoli, 1 baked yam, 1 pat butter
4 oz. lean London broil, 1 small baked potato, 1 tsp sour cream, sautéed leeks and mushrooms in wine
4 oz. stir-fried white fish with 1 cup snow peas, onions, bean sprouts, red pepper, ½ cup brown rice
4 oz. broiled salmon, ½ cup brown rice pasta (Pastariso, Trader Joe’s), ½ cup tomato sauce with oregano, thyme, and garlic, grilled vegetables
4 oz. chicken breast with rosemary, ½ cup couscous, roasted onion/garlic, broccoli sautéed in 1 tsp olive oil
Salmon burger patty made with 4 oz. chopped salmon, onions, dill, 1 egg, and ¼ cup ground sesame seeds, and sautéed in skillet with 1 tsp butter, 1 cup cauliflower, ½ cup quinoa
Albacore tuna broccoli custard made w/ ½ lb. fresh chopped broccoli, 3 oz. tuna, 1 egg, ¾ cup milk, ¼ cup grated cheese, 2 Tbs lemon juice, seasonings, ½ cup whole wheat pasta, all mixed together and baked at 375Efor 35 mins.
4 oz. swordfish made with juice of ½ lime, herb seasonings, and 1 Tbsp. softened butter, patted onto all sides of the fish and broiled, 1 small sweet potato, and 2 cups Brussels sprouts
Crab and avocado salad made with 1/3 cup chopped celery, 4 oz. cooked fresh crabmeat, 1 tsp. low cal. mayonnaise, 1 tsp. cumin, ½ tsp. turmeric, 1 Tbsp. capers, juice of ½ lemon, ½ medium avocado, seasonings to taste, and 1 bunch watercress with stems removed (2 servings), whole wheat pita pocket
Sautéed 4 oz of turkey sausage, ½ cup red or green pepper, ¼ cup chopped onion, ½ cup chopped zucchini, whole wheat tortilla
Shrimp parmesan made with 8 sautéed large garlic shrimp in olive oil with ½ cup organic tomato sauce and sprinkled part-skim mozzarella cheese (divided over each shrimp), mixed green salad, ½ cup brown rice pasta
So there you have it delicious recipes for breakfast, lunch and dinner. If you would like help losing weight call us for a consultation.
Medical Weight Loss Philadelphia
7439 Frankford Avenue
Philadelphia, PA 19136
(215) 821-7336

1200 Calorie Weight Loss Diet

Lose weight with our 1200 Calorie Diet.

2 oz. Protein
1 Starch
1 Fruit
1 teaspoon of good Fat (or use at another meal)
4 oz Protein
0 Starch
2 cups of raw veggies or salad or 1 cup cooked- may suggest unlimited
1 teaspoon of good fat
4 oz Protein
1 Starch
2 cups raw veggies/salad or 1 cup cooked
1 teaspoon of good fat
1 teaspoon fat

Best Food Choices for Weight Loss

Optimal Food Choices for Weight Loss

Protein:  1 oz = 7 g protein
Any fish
Lean beef
Steak          Egg
Goat cheese
Cottage cheese

Vegetables: ½ cup cooked = 1 cup raw and has 25 cals per serving

Brussels sprouts
Snow peas
Swiss chard

Fruits: each has 10 g carbs:  not more than 2 daily; no dried fruits

3 apricots
½ banana
½ cup berries
10 cherries
1 small apple
½ grapefruit
2” slice melon
1 small orange
1 small peach or nectarine
1 small pear
 2 small plums
1” slice watermelon

Starches:  each has 15 g carbs

½ cup oatmeal
½ cup All Bran Cereal
1 slice whole wheat/rye toast
½ cup couscous
1 slice millet or sprouted grain bread
1 whole wheat tortilla/pita
½ cup cooked brown rice
½ cup cooked whole wheat         rice pasta
1 corn tortilla
1 small potato/yam
½ cup quinoa
1 slice Ezekial bread
4 Ryvita or RyKrisp crackers
6 small rice crackers

Fats:  1 tsp = 5 g fat; choose 3 per day

1 tsp sugar-free mayo
1 tsp flax oil
¼” avocado slice
1 tsp olive/sesame (cold-pressed) oil
¼ cup nuts (walnuts, pecans, almonds, macadamia, hazelnuts)
1 tsp sour cream (organic)
1 tsp salad dressing (not diet)
1 tsp butter
3 olives
1 Tbs nut butter
¼ cup seeds (pumpkin, sunflower)
Unsweetened coconut
1 tsp coconut oil

Foods to Avoid

Sugar, soft drinks, alcohol, hydrogenated oils, safflower, sunflower, corn oils, processed meats, refined foods, dried fruit, cream in coffee
Call now: 215-821-7336
7439 Frankford Ave Philadelphia, PA 19136‎ (215) 821-7336