May
2015
Dr. Clark’s Center for Weight Loss Success
In this issue:
Get What You Want in 2015!
More Muscle - Increased LBM
Get Inspired!
Sausage Stuffed Zucchini
What’s Happening at 645 J. Clyde
Join Us!
Weight Loss Surgery Seminars
Every Tuesday at 4 pm and
May 2 at 9 am
Surgical Support Group
May 13th (2nd Wed each
month) at 7 pm
Are your hormones in balance?
Want to learn more about
Bioidentical Hormone
Replacement Therapy?
Watch the online webinar
Join us at Losing Weight USA!
Weekly access to the country’s
most experienced bariatric
surgeon at your fingertips.
Register at
www.LosingWeightUSA.com
Tune in to listen to Doc Weight
Loss or Weight Loss Surgery
Success podcasts.
www.CFWLS.com/podcasts/
Sign up to receive free weekly
tips and weight loss info on
the website.
www.CFWLS.com/blog/
645 J. Clyde Morris Blvd.
Newport News, VA 23601
757.873.1880
We Want More...Lean Body Mass!
“Love Your Self-ie!” is the CFWLS theme
for the month of May! You know that
we love you but it’s time to show how
much you love yourself, what you’re
doing and the results that you’re getting.
So get your phones out and start taking
selfies! We invite you to post them to
Instagram with our #cfwls hashtag and
share your success with others who may
need a bit of encouragement and those
who are there to cheer you on!
The bodies we love are made of water,
protein, minerals and fat. Healthy fat
surrounds organs and tissues whereas
unhealthy fat accumulates in the adipose
tissue. Lean body mass is body weight
minus body fat. For example, a 200
pound body with 35 pounds of fat has a
lean body mass (LBM) of 165 pounds.
LBM is the weight of your muscles,
bones, ligaments, tendons and internal
organs. However, LBM is the one factor
we can manipulate, and therefore is a
direct measurement of muscle mass. The
goal for successful, long-term weight loss
is to reduce body fat and increase LBM.
metabolism. As lean body mass increases, metabolism does also. Metabolism
converts fuel in food into energy for our
bodies to use. Basically, it influences
how easily we gain or lose weight. Muscle burns more calories at rest than
fat. As muscle mass (or LBM) decreases,
metabolism slows down and it becomes
harder to lose weight. This is the reason
why calorie restrictive diets without
exercise are so ineffective. The result is
loss of LBM which slows metabolism and
leads to increased body fat.
There are two very effective ways to
increase lean body mass: consuming
adequate protein and exercise. In the
human body, every cell contains protein.
Protein helps the body repair cells and
makes new
ones. Good sources
of protein are lean
beef, chicken, tenderloin (cut off any
visible fat), fish, and
shellfish. Also, tofu,
low fat dairy, nuts,
Dr. Thomas W. Clark
and
seeds.
Protein
Your LBM is directly proportional to your
Medical Director
WMU Classes
FITNESS FOCUS
Join our walking group and
create new friendships while
burning calories and
building lean body mass!
Lifestyle Classes
Mondays at 5:30 p.m.
May 4th
Going Somewhere? Tips on Trips
See our Facebook page
for more details!
May 11th
The Happiness Factor
May 18th
Celebrations - Family, Friends &
Festivities
May 25th
Memorial Day—No Class
Watch the recordings at
www.cfwls.com in the
Members Only Portal!
Fitness Classes
Mondays at 6:30 p.m.
Intervals with Susan
Tuesdays at 6:00 p.m.
Zumba with Elise
Wednesdays at 5:30 p.m.
Core & More with Susan
Thursdays at 6:00 p.m.
Yoga with Ann
Saturdays at 8:30 a.m.
Zumba with Gail
Check out our exercise videos on
www.youtube.com/docweightloss
Get Inspired!
drinks are an excellent way to consume sufficient protein. Our protein drinks
contain a whopping 29 grams of protein per serving. They taste good, are filling,
and are loaded with vitamins and minerals. If you’re unsure how much protein to
consume daily, please talk to one of the staff members at CFWLS.
Exercise is a crucial factor in building LBM. Cardio respiratory exercise is important,
but resistance exercise is even more effective. Sarcopenia, which is muscle loss due
to aging, starts in the late 20’s. The good news is that it’s never too late to build
muscle and be fit. There are so many types of resistance exercise: Swimming/Water
Aerobics, Toning Bands, Body Weight Exercises (squats, push-ups), Free Weights,
Resistance Machines (like our Hoist Equipment in the Fitness Center), and TRX
(suspension exercises). For best results resistance exercises should be performed 2
or 3 days a week. We have very experienced and dedicated Personal Trainers here
to assist you if needed (and package specials on the next page!). Let exercise (not food)
be your stress reliever.
Decreases in body fat and increases in LBM are great ways of measuring your
weight loss achievements. Adequate protein and resistance exercises are the primary ways to build LBM and decrease body fat. Don’t sabotage your weight loss
efforts by excluding one or the other. It might not be ease, but the rewards are well
worth it. The staff at CFWLS will help you every step of the way.
...successful people are not shy about sharing
their personal experience in weight loss
We love to hear your success stories! Please take a few minutes to share them
with others - you can share your reviews here:
http://www.yelp.com/biz/center-for-weight-loss-success-newport-news
(Yelp)
https://plus.google.com/+CenterForWeightLossSuccessNewportNews/about (Google+)
http://www.angieslist.com/AngiesList/Review/6773383
(Angie’s List)
Sausage Stuffed Zucchini
Ingredients
3 small-medium zucchini, halved lengthwise
1 tsp olive oil
1 pound ground turkey sausage (hot or sweet)
1 small onion, diced
1 cup carrots, chopped or shredded
1 sweet (yellow or red) pepper, diced
2 cloves garlic, minced
1 tsp Italian seasoning
¼ tsp red pepper flakes (adjust to taste)
1 tsp basil
Salt & pepper to taste
2 cups Shredded cheddar cheese
Cheesy goodness!
Nutritional Info (per serving): Serves 6
Calories 170, Protein 22g, Total Carbs 4.1g, Fiber 1.4g
Directions
1.
2.
3.
4.
5.
6.
7.
Slice zucchini length-wise. Scrape pulp
from inside, chop and set aside.
Place zucchini (cut side down) in glass
dish and microwave on high for 3
minutes.
Brown ground turkey and onions in olive
oil.
Add carrots, garlic, peppers, and
zucchini pulp and cook until tender,
about 2 minutes.
Add seasoning and cheese. Stir until
cheese is melted and remove from heat.
Spoon filling into zucchini halves.
Place under broiler for a few minutes
until brown and bubbly.
this issue
“Unless
YOU
make the
change,
CHANGE
will never
occur!”
Tune in weekly for direct access to Dr. Clark
without an appointment! Join him Tuesday
nights at 6 pm to continue your education in
weight loss success. Not a subscriber?
Start now at: LosingWeightUSA.com
Dr. Thomas W. Clark
Weight Loss Fitness
May Nutrition Store Specials!
May Specials
Fitness Center
Apple Cider Vinegar Caps 180 Caps $13.99: High in
acetic acid, and contains other acids as well as amino
acids, mineral salts, and vitamins. Apple Cider
Vinegar has been used as a traditional remedy for a
variety of ailments for centuries, it helps promote
satiety and with the natural metabolism of fat has
shown promise in scientific studies. Helps to support the
body's natural fat metabolism process, and can help with
water weight.
Join for just $49 - includes a
key fob & one hour of
personal training ($105 value)
Monthly fee of $29*
*with 1 year commitment
Personal Training Package Special
Buy one package - Get the second
package at half off!
Post a selfie while
you’re working out!
Tag it #cfwls!
Maximize your
efforts!
Download Our Free
Mobile App Today
Rewards Party
When: May 18th
What: 15% OFF + Rewards Points
Who: Just for You, our Fabulous Friends!
Where: Center for Weight Loss Success
Why: Because We Want You to Stay Healthy!