Monthly Archives: December 2015

Jump-Start Your Weight Loss For 2016 – 4 Recipes Under 400 Calories

medicalweightlossphiladelphia weightlosstipsrecipesFor this new year of 2016 so many of us will have a New Year’s resolution of losing weight. So if you are looking to lose weight while eating delicious  and hunger killing meals here are 4 scrumptious recipes that will satisfy your tastebuds and your cravings.

Now this first recipe is definitely one that you will not see in most diet plans but if you are one of our weight loss patients you know that we are nothing like the majority of other medical weight loss programs in the area.  We use only the finest quality weight loss appetite suppressant medications, weight loss pills and tablets and we spend a tremendous amount of time continuing to educate our patients and giving you foods and recipes  that are delicious and will help you achieve your weight loss goals.

One of my favorite meals as a child was my Mom’s Shepherd’s Pie. Nothing compared to the stuffed tummy and love I felt while eating this. So here is an under 400 calorie recipe for one of my most favorite meals in the world.

Chicken Shepherd’s Pie*

  • 2 tablespoons of cornstarch
  • 1 cup of low-sodium chicken broth
  • 3 cups of cooked chicken breast, diced
  • 1 cup of red bell pepper,  chopped
  • 1 cup of red onion, chopped
  • 20 ounces of frozen mixed vegetables
  • 3 cups of mashed potatoes, prepared according to the package directions
  • ½ cup of low-fat cheddar cheese, shredded

Mix the cornstarch with the broth and heat until this is thickened and bubbly.  Stir in the chicken and then place this mixture in the bottom of a 9 x 9” baking dish. Cook the vegetables until almost tender then spread the vegetables over the chicken mixture. Next cover this with the prepared mashed potatoes. And then top with the cheddar cheese. Finally heat under the broiler until the potatoes start to brown and the cheese melts. This makes approximately 6 servings each with about 350 calories.

Fried Chicken Dinner*

  • 1 pound boneless chicken breasts
  • 2 tablespoons of Dijon mustard
  • 4 tablespoons of dry bread crumbs
  • 4 small red potatoes cut into quarters
  • 2 teaspoons of olive oil
  • 4 cups of fresh broccoli florets
  • ¼ cup of honey
  • 2 tablespoons of low-sodium chicken broth or water

We are going to start by creating our oven to 450°F and then coat a large baking sheet with nonstick olive oil spray. Then butterfly the chicken by cutting each piece in half horizontally, slicing it almost through to the other  side but not cutting it completely. Next we open a chicken breast have to make one thin piece. And brush Dijon mustard over both sides. Place the seasoned breadcrumbs in a shallow dish and add chicken breast and turn to coat each side. Then place the chicken onto the baking sheet and spring chicken breast with the nonstick vegetable olive oil spray. We are going to bake this for approximately 8 – 10 minutes until the chicken is cooked all the way through. While the chicken is cooking you’re going to place the red potatoes in a microwave  safe container with a lid adding olive oil and toss to coat the potatoes with the olive oil. Then cover and microwave on high for about 5 minutes until the potatoes are tender. Place the broccoli in a  microwave container with  a lid, cover and microwave on high for 3 minutes until the broccoli is crisp and tender. In a small bowl whisk together the hunting and a chicken broth and then place the chicken on individual plates and drizzle the honey mixture over top.  And make sure you serve the potatoes and broccoli as side dishes. This makes 4 servings each with about 395 calories.

Creamy Pasta with Chicken and Vegetables*

  • 10 ounces of whole-wheat linguine or spaghetti
  • 2 tablespoons of olive oil
  • 2 cups of zucchini that are cut into strips
  • 12 ounces of sliced mushrooms
  • 2 cups of broccoli florets
  • 1 cup of chopped onions
  • ½ teaspoon minced garlic
  • ½ teaspoon dried basil
  • 1 cup skim milk
  • 2 cups of cubed and cooked chicken breast
  • ⅛ teaspoon of black pepper
  • 1 cup of sliced roma tomatoes
  • ¼ cup of parmesan cheese

Cook the linguine or spaghetti according to the directions you find on the package. Then in a skillet heat the oil and add zucchini, mushrooms, broccoli, garlic and basil. Stir until the zucchini is crisp and tender, this should take approximately 2 – 3 minutes. Next drain the pasta and return to the saucepan. Stir in the skim milk, chicken, zucchini mixture, and black pepper and then heat thoroughly. Add tomatoes and  cheese – toss everything together and serve. This makes approximately 6 servings each with about 377 calories.

Pasta with Chicken and Broccoli*

  • ¼ cup of olive oil
  •  2 garlic cloves, minced
  • ½ pounds of boneless skinless chicken breast cut into ½ inch strips
  • 1 ½ cups of broccoli florets
  • 1 teaspoon dried basil
  • black pepper to taste
  • ¼ cup of white wine
  • ¾ cup of low-sodium chicken broth
  • ½ pound of whole-wheat bowtie pasta cooked
  • Parmesan cheese

In a large skillet heat the oil over medium heat and sauté the garlic for about one minute starting it constantly. Next we should add the chicken and cook until it’s well done. Then add the broccoli and cook until it’s Chris and tender then add basil, black pepper to taste, wine and chicken broth. We cook this for about 5 minutes and add the cooked and drained pasta to the skillet and toss to mix everything together. We heat this for about 1 – 2 minutes.  This makes approximately 4 servings with each serving having about 417 calories.

So there you have 4 great comfort food recipes that taste great and will satisfy the biggest appetite and help take inches off your waistline.

If losing weight is one of your New Year’s resolution for 2016 I invite you to give us a call for a totally free medical weight loss consultation. Call us now at 215-821-7336 for your Free Weight Loss Consultation

*These recipes were taken from the book “500-400 cal recipes by Dick Logue”  it’s a really good weight loss book and I suggest that you purchase it if you are looking for great meals that are under 400 cal.

3 Tips to Avoid Holiday Weight Gain by Medical Weight Loss Philadelphia


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It always seems that from October all the way through the end of January it’s the most difficult time of year to not gain weight. Here are 3 tips to help you lose weight during the Holidays.

It’s an especially difficult time if you’re trying to lose weight. I hate to admit it but I even gained a few extra pounds over the Thanksgiving holiday. Why did I gain weigh? Because I am NOT able to resist my wife’s wonderful cooking and baking. Honestly, now just while writing this article I am thinking about the totally delicious banana bread with chocolate chips and peanut butter chips that she made.

And of course I cannot forget the pumpkin pie, coffee cake, sweet potato pie and chocolate pudding and banana pie that she made for our Thanksgiving feast. I must confess that I had more than one slice of each of these yummy goodies. And yes I did gain weight. But because I have my weight loss program in place, (the same program that I give to all of our weight loss patients), I was able to get back to my normal weight after a few days. So I decided to write this article and share a few tips that will hopefully help you avoid gaining weight during this holiday season.

Weight Loss Tip Number 1:

Skip eating breakfast. Yes you did read it right. I said do not eat breakfast for a day. On a day like Thanksgiving when you know you are going to be eating a humongous feast, it’s probably best to not eat breakfast that day. This is similar to the Protocols of intermittent fasting. With intermittent fasting you give yourself approximately 16 – 18 hours between your dinner and your lunch. The theory is that during this period of time your body will be burning all of your extra body fat. For example if you start your dinner at 7 p.m. at night you should finish around 8 p.m. Then you don’t eat until 12 noon the next day so you will be fasting for approximately 16 hours or so.

It’s really remarkable that when you do not eat for 16 to 18 hours that your body will actually increases its production of growth hormone and anabolic hormones. And these hormones increase your body’s ability to burn fat.

Simply stated when you do not eat for about 16 to 18 hours your body turns into a super efficient fat burning machine.

This will also decrease your body’s blood sugar levels. And it will even decrease your body’s cortisol levels. High levels of Cortisol in our body is known to be one of the major causes of most diseases that we suffer from.

So what I plan to do for the next holiday is to wake up have a nice cup of decaffeinated coffee with some heavy cream or half and half a packet of stevia for breakfast. After this I will try not to eat until dinner time, when I can almost eat as much as I want. I just have to be careful not to eat too many starchy carbohydrates and desserts that will turn into sugar.

We don’t want too much sugar in our bodies because when there is too much sugar in our body – insulin levels spike and this causes everything we have eaten to be stored as body fat.

Now if I get hungry and I really need to eat something at lunch time I try to keep it to healthy proteins like chicken, beef or fish and lots of leafy green vegetables like romaine lettuce and spinach. The easiest thing for me to eat would be a Cobb salad with some chicken and a very nice olive oil and vinegar dressing with oregano, salt, pepper, garlic etc.

Then after I finally eat dinner I will try not to eat for at least 12 hours. This way I give my body time to digest everything properly and help balance out my blood sugar levels. This should also help my body burn all of the excessive calories from the food that I consumed from overeating at the holiday dinner. Every time that I have done this I did not gain any weight during the holidays.

But this past Thanksgiving not only did I eat a humongous amount of food at dinner time but for breakfast I enjoyed some more of my wife’s delicious cakes and pastries. But like I said I just got back into the program the following day and I lost the weight in a couple days.

Weight Loss Tip Number 2:

Go for a walk after dinner. If you go for a nice walk after your big holiday dinner or if you play a game of football or basketball with the family your body should burn up all of the extra sugar and calories that you have eaten from your holiday meal. The more you move the better it is.

Just remember after the big feast you want to be active because the more active you are the less weight you will gain. If you are too stuffed to be active after dinner all you have to do is wake up a little earlier the next morning and go for a walk – walk outside, on a treadmill or even in the mall or ride a bike. This will also help you burn sugar, calories and fat.

Weight Loss Tip Number 3:

Eat 4-5 vegetables a day. This includes at least 2 cups of leafy green vegetables a day. This will help stuff your tummy with healthy food so there is no room for foods that make you fat.

Leafy green vegetables contain lots of nutrients to improve our overall health, decrease our appetite and help us live a skinnier, healthier and happier life. 

I hope you enjoyed these weight loss tips and if you need help losing weight I invite you to call us for a free medical weight loss consultation.

Call us at 215-821-7336 and schedule your free weight loss consultation now.