HCG App

hcg diet app for iphonetm ipadtm &androidtm nooktm kindle firetm

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

Crab Cakes Phase 2

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

Chicken tacos phase 2

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

Chicken Curry Phase 2

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

French Onion Soup (phase 2)

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

Ingredients
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

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.