Bridge from the hCG diet to Normal Eating

1. Count calories. Use a calorie counting application on your phone, or look up calories online and write them in your planner.
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.

10 Tips for Keeping Fat Off After Weight Loss

1. Do Not Skip Meals
2. Weigh Yourself Regularly
3. Eat a Healthy Variety of Foods
4. Exercise Consistently

5. Eat Throughout the Day
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.

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)

1. In ziplock bag, add all ingredients except chicken. Mix.
2. Sprinkle chicken with salt and add the chicken to bag. Seal & shake to coat.
3. Place in refrigerator to marinate at least 1 hr.
4. Cook chicken on the stovetop on a grill pan, or under broiler until done.
5. Top with crushed red pepper (optional) and serve.

Serve with a grilled vegetable, or shred for a salad.

Vitamin D

Vitamin D should be an important part of your diet and daily supplements. Vitamin D is important for many body functions, and its deficiency is linked to all sorts of diseases including cancer, diabetes, and heart disease.

Vitamin D has been linked to obesity, and although the connection isn't totally clear, one study showed that patients with adequate Vitamin D lost .5 lbs more than patients with inadequate Vitamin D levels. Vitamin D, in conjunction with calcium and sunlight, helps to properly assimilate food and regulate normal blood sugar levels.

What you can do:
1. Take a supplement. The current RDI is 600iu.
2. Get out in the sun. In the summer, 15 minutes of mid-day sun exposure will provide the recommended value.
3. Eat foods high in Vitamin D.
4. Get tested. Ask Dr. Crockett if he recommends a Vit D test to be added to your blood work. If your levels are low, he may want you to take a high dose Vit D prescription.

Asparagus Frittata

3 egg whites

1 whole egg

asparagus (measure to make sure you aren’t going over 500 calories for the day if you’re on the 500 calorie stage of the hCG diet)

1-2 cloves minced garlic

1 T dehydrated minced onion

1 T water

1 t parsley

salt/pepper (to taste)

tabasco (optional)

1. Preheat pan over MED heat.
2. Snap woody ends off asparagus and discard.
3. Snap each asparagus spear into 2-3 pieces. Add to pan with garlic & heat through until tender.
4. Preheat oven to 400.
5. In bowl, mix eggs & water. Add asparagus, minced onion, parsley, salt/pepper.
6. Pour egg mixture into non-stick baking dish (or dish lined with parchment paper).
7. Place in oven and cook 10-15 mins until done.
8. Top with tabasco (optional) and serve immediately

Patient Report: Laurie

New clothes in new sizes can be one of the fun parts of losing weight. Here's what our patient says about how the hCG diet has helped her lose weight. "I am loving that my clothes fit better. I even had to get rid of some that are now way too big!! Which was exciting." - Laurie

Your mood and your diet

What you eat has a powerful effect on your mood. If you suffer from depression, it's a good idea to pay special attention to what you eat. Beyond treatment that may be suggested by your primary care doctor, you may be able to life your mood by changing your eating habits. Avoid sugar, caffeine, and alcohol, and eat small meals several times a day centered around high-complex carbohydrates, lean proteins, and healthful fats to ensure a steady supply of nutrients that help to keep blood-sugar levels balanced. Protein-rich foods such as chicken, turkey, fish, tofu, eggs, lentils, almonds, and yogurt are particularly important for overcoming depression because they are made up of amino acids, which are the building blocks for mood-elevating neurotransmitters.

Essential fatty acids are another important nutrient for alleviating depression because they play a critical role in maintaining healthy cell membranes, which are involved in the synthesis and transmission of neurotransmitters. Depression is associated with low levels of essential fatty acids, so be sure to eat adequate amounts of fish, nuts, and seeds that contain omega-3 fatty acids and gamma linolenic acid.

Lemon Oregano Fish with Asparagus

whitefish (100 g if on hCG, or more if not)

asparagus (use any amt., as long as you do not go over 500 calories for the day, if on hCG)

juice of one lemon

1 t oregano

salt/pepper

1. Preheat the oven to 400F.
   
2. Snap off woody ends of asparagus and discard.
   
3. Tear off a large sheet of non-stick aluminum foil.
   
4. In the center of this sheet, place asparagus spears and sprinkle with salt/pepper.
   
5. Place whitefish on top of asparagus.
   
6. In small bowl, combine lemon juice & oregano, and pour over fish.
   
7. Fold up edges and completely seal packet on all sides.
   
8. Bake 10-20 mins, until fish flakes.
   
9. Serve.

Decisions

To maintain healthy weight is one of the most important decisions you'll ever make.  We're here to help you with your goals.  The big decision is to keep a healthy weight, which is then followed by a series of small daily decisions.  Certain diets work better than others, and hCG works.  It has proven to be very popular as well as effective for our patients.

New Year Success

Hi! We've had many new patients start the hCG diet in 2011, all with awesome success. Congratulations!

If you have questions or need anything from the office, please call! We're here to help.

Happy Wednesday.

Eye Cream

Many Eye Creams contain oil, which isn't recommended on the hCG diet. Here are some creams to try that oil free if you would like to continue using eye cream while on the diet.

RoC Retinol Correxion Eye Cream

Neutrogena Healthy Skin Eye Cream
Skin Medica

Body Shop Products:

Nutriganics

Seaweed Day Creme

Cook Books

Contra Costa Times recommends the following cookbooks for the new year.

1) Power Foods
2) The Men's Health Big Book of Food and Nutrition
3) Everyday Vegan

Here's the link.

Which cookbooks to do you go to when you're looking for a healthy recipe?

Dieter's Report: Pat

Pat, from our office, is now starting her second round of hCG. She did her loading days, and now she in her first week of hCG supplements and the 500 calorie diet days. This time around, she is making sure to eat cottage cheese and eggs which are allowed to once weekly. This adds some variety rather than eating meat at every meal. Pat has lost two pounds so far. She made sure this time to do an intense fat load. After 7 days, Pat says that she no longer feels hungry. She has lost a total of 14 pounds, including during her first round of hCG a few months ago.

Quinoa Burgers

I tried this recipe at home. The patties were great. :) I didn't make the tahini (sesame seed paste) sauce, the the patties were flavorful without it.

Quinoa-Turkey Patties in Pita with Tahini

Serves 6

This is also delicious served with tzatziki, or mint chutney and Greek yogurt.

Tahini sauce:

1 garlic clove

¼ cup tahini

¼ cup fresh lemon juice

¼ cup water

Patties:

2 cups water, or more

1 cup quinoa, rinsed and drained

12 ounces ground turkey

¼ teaspoon plus 1 pinch ground allspice

½ teaspoon plus 1 pinch ground cumin

Pinch crushed red pepper flakes

2 tablespoons finely chopped fresh mint

2 scallions, finely chopped

Coarse salt

2 teaspoons canola or safflower oil, or more

6 lettuce leaves

1 English cucumber

1 small red onion, halved and thinly sliced

6 pita breads

1. In a food processor, process tahini sauce ingredients until smooth. Chill.

2. Bring 2 cups water to a boil in a saucepan. Add quinoa. Stir once, cover and reduce heat. Simmer until tender, but still chewy, about 15 minutes. Fluff with a fork; let cool.

3. In a clean food processor, pulse turkey, spices, mint, scallions and ¾ teaspoon salt to a smooth paste. Add quinoa; process until mixture comes together around the blade. Roll into 24 balls; flatten slightly to form patties.

4. Heat oil in a large skillet. Working in batches, fry patties until cooked through.

5. Divide lettuce, cucumber and onion evenly among pita breads. Top each with 4 quinoa patties, drizzle with about 1 tablespoon tahini dressing. Fold pitas over filling and serve.

-- "Power Foods" by the editors of Whole Living Magazine (Clarkson Potter, 384 pp., $24.99)

Per serving: 434 calories, 9 g fat (2.1 g saturated), 32.5 mg cholesterol, 60 g carbohydrates, 23 g protein, 380 mg sodium, 5 g fiber.

Quinoa Snack

Quinoa, Apricot and Nut Clusters

Makes 20

1½ cups water

¾ cup white quinoa, rinsed and drained

1½ cups old-fashioned rolled oats (not instant)

½ cup raw shelled sunflower seeds

½ cup raw shelled pistachios, coarsely chopped

1 cup unsulfured, dried apricots, thinly sliced

¼ cup sugar

½ teaspoon coarse salt

¼ cup honey

2 tablespoons canola or safflower oil

1½ teaspoons vanilla

2 large eggs, plus 1 egg white, lightly beaten

Vegetable oil cooking spray

1. Preheat oven to 350 degrees. Bring the water to a boil in a small saucepan. Add quinoa; return to a boil. Stir once; cover and reduce heat to a simmer. Cook until quinoa is slightly underdone and has absorbed most of the liquid, 12 minutes. Using a slotted spoon, transfer quinoa to a rimmed baking sheet. Bake, fluffing with a fork occasionally, until pale golden, 30-35 minutes. Transfer to large bowl; let cool.

2. Spread oats evenly on a baking sheet; bake, stirring occasionally, until lightly browned, 15 minutes. Add oats to quinoa. Spread seeds on baking sheet and bake, stirring occasionally, until lightly toasted, 7 minutes. Add to quinoa; let cool. Reduce oven temperature to 300 degrees.

3. Toss nuts, apricots, sugar and salt with quinoa mixture. Mix honey, oil and vanilla into eggs; stir into quinoa mixture.

4.

Line a rimless baking sheet with parchment paper; lightly coat with cooking spray. For each cluster, place ¼ cup mixture onto sheet, spacing 3 inches apart. Flatten to ¼-inch thick. Bake, rotating sheet halfway through, until crisp, about 25 minutes. Let cool completely on a wire rack. Store loosely covered with aluminum foil up to 2 days.

-- "Power Foods" by the editors of Whole Living Magazine (Clarkson Potter, 384 pp., $24.99)

Per 2-cluster serving: 329 calories, 10.6 g fat (3.4 g saturated), 42 mg cholesterol, 49 g carbohydrates, 10 g protein, 5 g fiber, 139 mg sodium.

Quinoa Salad

Quinoa Salad with Red Bell Pepper and Cilantro

Serves 4

To make this dish spicier, add the chile seeds.

1 cup quinoa, rinsed and dried on a towel

1½ cups water

Salt and pepper

½ red bell pepper, seeded and chopped fine

½ jalapeño chile, stemmed, seeded and minced

2 tablespoons minced red onion

1 tablespoon minced fresh cilantro

2 tablespoons lime juice

1 tablespoon extra-virgin olive oil

2 teaspoons Dijon mustard

1 small garlic clove, minced

½ teaspoon ground cumin

1. Toast quinoa in a large saucepan over medium heat, stirring often, until lightly toasted and aromatic, about 5 minutes. Stir in water and ¼ teaspoon salt; bring to a simmer. Reduce heat to low, cover and simmer until quinoa has absorbed most of the water and is nearly tender, 12 minutes. (Any remaining water will evaporate as the quinoa cools.) Spread quinoa in a rimmed baking sheet and set aside until tender and cool, 20 minutes.

2. Transfer quinoa to a large bowl. Stir in the bell pepper, jalapeño, onion and cilantro.

3. In a separate bowl, whisk the lime juice, oil, mustard, garlic and cumin. Pour over quinoa and toss to coat. Season with salt and pepper and serve. Or refrigerate in an airtight container up to 2 days; season with salt, pepper and lime juice to taste before serving.

Quinoa: New Superfood

If you're in the maintenance part of the hCG diet, you're probably looking for new healthy foods and recipes. If it's been more than two weeks since you've stopped your pill, you can eat carbs again, in moderation.

A great grain to try is Quinoa. It's popular right now, AND it has all the essential amino acids that are found in meat so it's a complete protein. To boot, it's gluten free.

The Contra Costa times ran four recipes that use Quinoa on January 12th. I'll reproduce them here one recipe at a time.

Quinoa Pilaf with Lemon and Thyme

Serves 6

1 onion, minced

1 teaspoon olive oil

Salt and pepper

1½ cups quinoa, rinsed and dried on a towel

1¼ cups low-sodium chicken broth

1 teaspoon grated lemon zest

1 teaspoon minced fresh thyme or ¼ teaspoon dried

2 teaspoons fresh lemon juice

2 tablespoons minced fresh parsley, basil, cilantro or scallions

1. Combine the onion, oil and ¼ teaspoon salt in a large saucepan. Cover and cook over medium-low heat, stirring occasionally, until the onion is softened, 8 to 10 minutes.

2. Stir in the quinoa, increase the heat to medium, and cook, stirring often, until the quinoa is lightly toasted and aromatic, about 5 minutes. Stir in the broth, lemon zest and thyme and bring to a simmer. Reduce the heat to low, cover and simmer until the quinoa is transparent and tender, 16-18 minutes.

3. Remove the pot from the heat, lay a clean folded kitchen towel across the top of the pot and replace the lid. Let sit for 10 minutes, then fluff the quinoa with a fork. Stir in the lemon juice and fresh parsley or herbs. Season with salt and pepper to taste and serve.

-- "America's Test Kitchen's Healthy Family" (America's Test Kitchen, 528 pp., $34.95)

Per ¾"'cup serving: 170 calories, 3.5 g fat (0 saturated), 0 mg cholesterol, 30 g carbohydrates,

Weight loss in 2011

In our most recent office newsletter we posted an article on the hCG diet with stats on our 2010 results. Below is a re-print of the article. If you're not signed up for our newsletter, look for the link on the right hand side of your screen to sign up.

We would love to be a part of your new year's resolutions. If you want to lose weight and begin a new healthy lifestyle, we're here to help. Dr. Crockett has had success with patient diet plans including hCG and appetite suppressants. Dr. Crockett and staff will be happy to put you on a diet plan, including weekly check-ins, phone calls, and emails to help you with your health goals.

We have some amazing statistics to share on our patients who have tried the hCG diet.

12% of patients lost 20-25 pounds

6% of patients lost 16-20 pounds

36% of patients lost 11-15 pounds

21% of patients lost 6-10 pounds

Congratulations! Some of our patients loved the diet so much they are ready for round 2 in 2011. They have found that they feel fuller after completing the course and they have kept the weight off!

To enhance your weight loss, we also carry cellulite reducing cream by Prescribed Solutions. Sonia also offers cellulite treatments with our state of the art cellulite laser.

Vegetarian Options

Vegetarians must change the traditional hCG diet to eliminate animal protein and add other proteins.

Instead of each portion on protein, you may eat:
-1 cup nonfat milk
-1 serving nonfat cottage cheese (100 grams)
-1 egg plus 2 egg whites

Allowed fruits, veggies, and starches remain the same as the traditional diet. Remember to count calories and do not go over 500!

For non-vegetarians, the above substitutions are not recommended because of the sugar in milk products.

My favorite drink

Tea :) Calorie free and yummy. I promise.

1 bag Bigelow Pomegranate Pizazz
1 bag Bigelow Orange and Spice
Hot water
1 packet Splenda (if desired)

The two flavors together have rich, wintery taste.

Happy New Year!

Welcome to 2011. We know it's going to be a great year! Thanks for reading our blog; we hope it's helping you stay on track with your hCG diet and maintenence.

January is the traditional time to set new goals. Weight loss and lifestyle are always popular and important new year's resolutions.

Get motivated for the new year! hCG is a great supplement to your current weight loss plan. If you've already done one course of hCG, we'd be happy to take you through the process again to help you lose even more weight. We are continuing to check in on patients who have been on hCG and most of you have been able to keep your weight off during the Holidays. That's great news!

We look forward to seeing you in the office and reading your blog comments in 2011.