Spring recipes: Healthy and tasty selections.

Yummy spinach and Strawberry Salad

Minutes to Prepare: 10

Minutes to Cook: 2

Number of Servings: 4

Ingredients

1/3 c. almonds, slivered

4 c. baby spinach

3/4 c. strawberries, quartered

1 Tsp. balsamic vinegar

1 Tsp. Dijon mustard

1 Tsp. honey

3 Tbs. extra virgin olive oil

Salt and pepper to taste

Directions

Place the almonds in a dry skillet or sauté pan. Cook over low heat, shaking the pan the entire time until the almonds are toasting. Almonds are done when you start to smell a “nutty” scent.

Remove almonds from the pan to cool. (Do not cool in the skillet because they will burn from the heat that remains in the pan.) Wash and dry the spinach.

Prepare the dressing by placing the vinegar, mustard, and honey in a mixing bowl. Slowly whisk in the oil until all is incorporated. Place spinach in a large bowl. Add strawberries, almonds, and dressing. Toss to coat. If desired, season with a pinch of salt and pepper.

Nutritional Info

  • Number of Servings: 4
  • Amount Per Serving
  • Calories: 162.5
  • Total Fat: 15.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 49.5 mg
  • Total Carbs: 6.2 g
  • Dietary Fiber: 2.2 g
  • Protein: 2.7 g

Grilled Chicken with Summer Squash

Minutes to Prepare: 10 min.

Minutes to Cook: 15 min.

Number of Servings: 4

Ingredients

1 lemon

1 tablespoon(s) olive oil

1/2 teaspoon(s) salt

1/4 teaspoon(s) coarsely ground black pepper

4 (about 1 1/4 pounds) medium chicken thighs, skinless and boneless

4 (about 6 ounces each) medium yellow summer squash, each cut lengthwise into 4 wedges, substitute zucchini

1/4 cup(s) fresh chives, snipped

Grilled lemon slices, for garnish

Directions

1. From lemon, grate 1 tablespoon peel and squeeze 3 tablespoons juice. In medium bowl, whisk together lemon peel and juice, oil, salt, and pepper; transfer 2 tablespoons to cup.

2. Add chicken thighs to bowl with lemon-juice marinade; cover and let stand 15 minutes at room temperature or 30 minutes in the refrigerator.

3. Meanwhile, prepare charcoal fire or preheat gas grill for covered direct grilling over medium heat.

4. Discard chicken marinade. Place chicken and squash on hot grill rack. Cover grill and cook chicken and squash 10 to 12 minutes or until juices run clear when thickest part of thigh is pierced with tip of knife and squash is tender and browned, turning chicken and squash over once and removing pieces as they are done.

5. Transfer chicken and squash to cutting board. Cut chicken into 1-inch-wide strips; cut each squash wedge crosswise in half.

6. To serve, on large platter, toss squash with reserved lemon-juice marinade, then toss with chicken and sprinkle with chives. Garnish with grilled lemon slices.

Nutritional Info

  • Amount Per Serving 4
  • Calories: 255
  • Total Fat: 8 g
  • Cholesterol: 101 mg
  • Sodium: 240 mg
  • Total Carbs: 8 g
  • Dietary Fiber: 3 g
  • Protein: 29 g

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Doctor’s Notes 4/12

Fueling Fruits – An apple a day keeps the INCHES away…

When you were young, your mom probably told you “an apple a day keeps the doctor away” to get you to eat fruit. Although she might have been more interested in keeping you healthy—fruit has zero cholesterol, serves as a good source of heart-healthy fiber and contains phytochemicals that reduce blood pressure, the risk of cancer and type 2 diabetes. Boosting your fruit intake also helps with weight loss. Add fruit to your daily diet and watch the scale drop.

Try these fruits to help with reach your weight loss goal:

Grapefruit

While grapefruit doesn’t have any magical fat-burning properties, it can help dieters feel full with fewer calories. Grapefruit has great amounts of soluble fiber, which take longer to digest. Having half a grapefruit or a glass of grapefruit juice before a meal may help fill you up, so you eat fewer calories during the meal.

Watermelon

Foods that are high in water content take up more room in your stomach. This signals the body that you’ve had enough to eat and leaves less room for other foods. Many raw fruits and vegetables are chock-full of water and nutrients, but low in calories. Watermelon is a rich source of the antioxidant lycopene and adds some vitamins A and C to your day, too.

Pears and Apples

Pears and apples are also high in water content. Eat them with the peels for extra fiber, which will keep you full longer. Choose fruits rather than fruit juice. Not only do you get more fiber, you have to chew the fruits. This takes longer and requires some exertion. You actually burn a few calories chewing, as opposed to gulping down a smoothie.

Grapes vs. Raisins

The value of water content becomes clear when you look at two cups of grapes vs. ¼ cup of raisins. Either choice has a little more than 100 calories, but the larger portion of grapes is likely to feel more satisfying

Berries

Like other fruits, berries are high in water and fiber, which can keep you full longer. But they have another benefit — they’re very sweet. This means berries can satisfy your sweet tooth for a fraction of the calories you would take in gobbling cookies or brownies. Blueberries stand out because they’re easy to find and loaded with antioxidants.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Success Story: Shannon

When I first heard about Figure Weight Loss, naturally, I was skeptical. I have struggled with my weight for so many years, that I was sure it would turn out to be just another ‘diet’ that I would try and fail at. Thankfully, Dr. Weckenbrock has an amazing program that kept me on track and gave me the best results I’ve ever experienced! I lost 40 lbs in 4 months and have kept the weight off since finishing the program!

If I could sum up their program in just a few short words, they would be: quick, affordable, safe, and convenient. Quick: The weight literally melted off my body. To lose 13 lbs in the first month has been unachievable for me thru any other method I’ve tried. Affordable: The medication was significantly less than my gym membership and expensive diet foods that other programs make you purchase. Safe: My mind was put at ease to know that they are governed by the FDA, so it truly is medically assisted weight loss. Not a fad diet pill that empties your wallet and leaves the shelves shortly after. Convenient: I was able to schedule my follow up appointments around my life. Their availability was extremely flexible and I was always able to book a time that worked for me.

If you truly want to lose the weight and wish there was an easier, quicker way to do it, then look no further. Dr. Weckenbrock and his entire team will help you achieve your weight loss goal and get you on the path to leading a healthy, happy lifestyle!

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Fun Fact

Did you know…

By sitting at your desk you can gain anywhere from 10-30lbs per year.

Today’s average worker who has a desk position burns about 100 fewer calories a day. That might not sound like much…but repeated five days a week most weeks of the year, it can really add up.

For example:

100 calories per day = 104,000 calories per year. That is 30 added pounds per year.

Best suggestion

Make your job more active. Take the stairs, instead of the elevator or escalator. Stand at your desk instead of sitting, or balance yourself on a stability ball. Go for a walk during lunch—just 30 minutes is moderate activity and burns about 100 calories.

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.

Diet/Recipes: Three easy healthy family meals.

Are you confused about how to construct meals that are both nutritionally well-balanced and enjoyable to eat? Here are three healthy meals the whole family will love…

Healthy Family Night Pizza Dough

Minutes to Prepare: 60

Minutes to Cook: 30

Number of Servings: 10

Ingredients

1 1/4 c nonfat milk

2 tbsp. honey

2 tbsp. olive oil

4 c. whole wheat flour (grind it yourself if you can, its healthier)

1 1/2 tsp. salt

1/3 c. ground flaxseed

2 tsp. fast rising yeast (the yeast listed above was the choice I was given for this sight)

Directions

Combine the dry ingredients and then the wet ingredients and then wet and dry together for the dough. Mix and knead well.

Bake at 350 for 20-30 minutes.

Number of Servings: 10

Nutritional Info

  • Servings Per Recipe: 10
  • Amount Per Serving
  • Calories: 317.2
  • Total Fat: 10.7 g
  • Cholesterol: 0.6 mg
  • Sodium: 372.4 mg
  • Total Carbs: 47.9 g
  • Dietary Fiber: 12.0 g
  • Protein: 12.3 g

When topping your pizza, remember to choose healthy toppings (low fat cheese, chicken pieces, pineapple, broccoli, spinach, black olives, peppers, mushrooms etc.) Try to stay away from those toppings that can turn this healthy meal in to a high calorie fest (regular/extra cheese, garlic sauces, and meats that are higher in fats and sodium).


Family Goulash

Minutes to Prepare: 15

Minutes to Cook: 60

Number of Servings: 8

Ingredients

1 lb. ground beef

4 oz. flat wheat noodles

½-cup chopped onion (may use scallions)

2 cups chopped celery

½-cup ketchup

14½ oz. canned diced tomatoes

8-oz. can mushrooms, drained

Black pepper to taste

Salt: 1 tsp. or adjust to taste.

Directions

Brown meat in large kettle with onions and celery. When sufficiently browned, add the rest of the ingredients and stir. Turn flame to low and simmer covered for one hour, giving the occasional stir. There is no need to pre-cook the noodles.

Makes at least 8½-cup servings.

Number of Servings: 8

Nutritional Info

  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 274.9
  • Total Fat: 15.9 g
  • Cholesterol: 61.7 mg
  • Sodium: 848.5 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 2.1 g
  • Protein: 13.1 g

Chicken and Dumplings

Minutes to Prepare: 10

Minutes to Cook: 360

Number of Servings: 6

Ingredients

2 cups cooked chicken

1 can (10 3/4 ounces) condensed cream of mushroom soup, undiluted

1 can (10 3/4 ounces) condensed cream of chicken soup, undiluted

2 soup cans water

4 teaspoons all-purpose flour

2 teaspoons chicken bouillon granules

1/2 teaspoon black pepper

1 can refrigerated buttermilk biscuits (8 biscuits)

Directions

1. Mix all ingredients, except biscuits, in 4 1/2-quart CROCK-POT® slow cooker.

2. Cut biscuits into quarters and gently stir into mixture. Cover; cook on LOW 4 to 6 hours.

Nutritional Info

  • Number of Servings: 6
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 202.5
  • Total Fat: 6.7 g
  • Cholesterol: 49.8 mg
  • Sodium: 1,105.9 mg
  • Total Carbs: 14.5 g
  • Dietary Fiber: 0.4 g
  • Protein: 20.3 g

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Disclaimer: All exercises and other forms of physical activity can be dangerous, especially if performed without medical advice, proper supervision and/or pre-exercise evaluation. The videos, techniques, ideas, and exercise suggestions presented on this website are not intended to be professional training advice. Always consult your physician or health care professional before performing any exercise, especially if you have any chronic or recurring condition, and/or if you are pregnant, nursing, or elderly. All exercises you perform at your own responsibility and at your own risk.