Healthy Weight Management
Dr. Crockett is committed to giving patients weight loss options that fit their varying lifestyles, including the popular hCG diet. Please use this blog to not only to follow hCG diet recommendations, but also to access a variety of medically proven weight management success strategies. We always welcome your comments. Please visit www.jcrockettmd.com for more information on Dr. Crockett's medical practice.
April 12, 2012
HCG App
The hCG Diet App is a super-tool that conveniently and creatively simplifies your protocol into one application. It is available for the iPhone iPad and Android (tablets and Nook devices). The app doubles as a health and wellness tool, whereas you can log your physical activity, meal planning, body stats and important journal notes. This app is 12.99 but it really helps to have something like this to help you keep track of your diet that day. There are other apps that do not cost as much but this one is rated the best.
Crab Cakes
Ingredients
100 grams snow or king crab meat
1 serving Melba toast crumbs
1 tablespoon lemon juice
1 teaspoon apple cider vinegar
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1 tablespoon onion, finely minced
1 clove garlic, crushed and minced
cayenne pepper to taste
salt and pepper to taste
In a small bowl combine ingredients and form into cakes. Press crab cakes into muffin tins and bake at 350 degrees for about 10-20 minutes until slightly brown on top. The crab mixture can also be sauteed until warm or chilled and served over a green salad with lemon garnish and topped with melba toast crumbs.
Makes 1 serving
1 protein, 1 melba toast
20 grams protein
1 gram fat
125 calories
Chicken Tacos
Ingredients
100 grams chicken breast, finely chopped or ground
1/4 cup chicken broth or water
1 tablespoon onion, chopped
1 clove garlic, crushed and minced
1/8 teaspoon oregano
Cayenne pepper to taste
pinch of cumin
fresh cilantro, chopped
2-4 large lettuce leaves
In a small frying pan cook chicken in broth. Add onions, garlic, and spices. Deglaze pan with lemon juice or a little water. Serve chicken taco in butter lettuce or romaine leaves or top with salsa.
Makes 1 serving
1 protein, 1 vegetables
25 grams protein
2 grams fat
155 calories
Chicken Curry
ingredients
100 grams chicken, cubed
1/4 cup chicken broth or water
1/4 teaspoon curry powder or to taste
pinch of turmeric
dash of garlic powder
dash of onion powder
1 tablespoon onion, minced
salt and pepper to taste
stevia to taste
cayenne to taste
Dissolve spices in chicken broth in a small saucepan. Add chopped onion, garlic and chicken. Add stevia to taste for a more sweet curry. Saute chicken in liquid until fully cooked and liquid is reduced by half. Additional water may be added to achieve desired consistency. serve hot or cold
French Onion Soup
Ingredients
2 cups beef broth (or substitute one cup water for one cup broth)
1 Melba toast crumbled or Melba Croutons (optional)
1 teaspoon Worcestershire sauce
1 tablespoon Bragg's liquid aminos (optional)
1 tablespoon lemon juice
1/4 to 1/2 onion in thin stips
1 clove garlic, crushed and minced
stevia to taste
salt and black pepper to taste
Brown the onions in a little water and lemon juice. Add beef broth and spices and simmer for 20-30 minutes. Top with Melba Croutons.
Makes 1-2 servings
1 vegetable, 1 melba toast
1 gram protein
1 gram fat
50 calories
Phase 2 Chili
100 grams lean ground beef (less than 7% fat)
1 1/2 cups tomatoes, chopped
1/2 cup water
1 tablespoon onion, minced
2 cloves garlic, crushed and minced
pinch of garlic powder
pinch of onion powder
pinch of oregano
cayenne pepper to taste (optional)
salt and pepper to taste
Brown the beef in a small frying pan, add onions and garlic. Stir in tomatoes and water. Add spices and simmer slowly until liquid is reduced. The longer it cooks, the more tender and flavorful it will be. Add a little water as needed to prevent burning. Serve with chopped green onion or tomato garnish and salt and pepper to taste.
Makes 1 serving
(1 protein, 1 vegetable)
23 grams protein
8 grams fat
195 calories
August 8, 2011
Bridge from the hCG diet to Normal Eating
2. Go over the maintenance plan.
3. If you can’t follow the maintenance plan exactly, then plan out what you may eat if you are going to cheat. Would you add a fruit? Add a protein? Both? Planning out foods you will eat if you are hungry will help you not to overindulge.
4. Eat three meals a day and two snacks. Don’t eat after dinner, as you may be tempted to eat treats. We have found that to begin to discipline your mind to maintain your weight loss, we recommend that you eat by the clock. Eat breakfast at before 8:00 am, lunch at 12:00-1:00 pm, and dinner before 7:00 pm. Make your snack fewer than 100 calories.
5. Weigh yourself daily at the same time, in the same clothes, with the same scale. Average your weights for the week and compare to the previous week. Daily weights can change due to water retention, do don’t rely on daily comparisons.
April 20, 2011
10 Tips for Keeping Fat Off After Weight Loss
2. Weigh Yourself Regularly
3. Eat a Healthy Variety of Foods
4. Exercise Consistently
6. Drink More Water
7. A low-fat diet
8. Keep Track of Portion Sizes
9. Join a Support Group
10. Exercise Cognitive Control
Rosemary Garlic Steak
100g steak
1 T rice vinegar
1 T rosemary
1 t garlic paste (3-5 cloves minced)
1/2 t crushed red pepper
1. In small dish, add rice vinegar. Add steak and coat.
2. In small bowl, combine rosemary, garlic, red pepper. Rub on both sides of steak.
3. Place steak in small dish, cover, and refrigerate 4 hours - overnight.
4. Grill to desired doneness.
April 13, 2011
Chile Chicken
Chile Chicken
100g chicken
1 T red chile paste
1 tsp apple cider vinegar
3 cloves minced garlic
1 t oregano
1/2 t cumin
1/2 t granulated sugar substitute
salt
crushed red pepper (optional)
- In ziplock bag, add all ingredients except chicken. Mix.
- Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
- Place in refrigerator to marinate at least 1 hr.
- Cook chicken on the stovetop on a grill pan, or under broiler until done.
- Top with crushed red pepper (optional) and serve.