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Low-Carb Beef Kabobs

Happy 4th of July.  It’s a day on which we gather and celebrate the founding of this great nation, and the many freedoms we enjoy as a result.  At Elevation Medical Weight Loss, we know that you probably aren’t feeling very “free” with so many traditional July 4th foods not fitting your diet goals. So in order to help you stay on track, here is one of our favorite healthy grill-out recipes:  Low-Carb Beef Kabobs.

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This is one of our favorite beef kabob recipes.  The ingredients call for cherry tomatoes, but you can omit the tomatoes for an ultra low-carb meal, which is perfect for those who are on the HCG diet plan or who were instructed to eat low-carb for the next few weeks or months.

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Ingredients for Low-Carb Beef Kabobs

Recipe serves 6 (274 calories each, 10 g carb per serving)
Prep time: 30 minutes         Marinade time: 2 hours       Cook time: 25 minutes

INGREDIENTS CALORIES CARB
2 lb lean beef, cut into 1-in. cubes  1352 calories
6 oz mushroom caps  44 calories 8 g carb
1 green bell pepper, cut into large chunks  33 calories 4 g carb
1 yellow bell pepper, cut into large chunks 25  calories 6 carb
1 large onion, cut into large squares 60 calories 14 g carb
30 cherry tomatoes 92 calories 20 g carb
2 cup eggplant, cubed 40 calories 9 g carb
30 Skewers
TOTAL 1646 calories 61 g carb
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Don’t let the baby steal your ingredients

 

For the marinade: mix everything below in a bowl
1/4 cup vegetable oil
1/2 cup soy sauce
1/4 cup lime or lemon juice
1 tablespoon Worcestershire sauce
1 tsp minced garlic
1 tsp pepper
1 tsp salt

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Have marinade in a large bowl or gallon ziploc bag.  Mix the cubed beef, onions, bell peppers, mushrooms, and eggplant in the marinade.  Stir or flip every 30 minutes.  Let sit for 2 hours.

Soak the skewers in a shallow pan of water for 10-15 minutes.  This is to prevent the skewers from breaking upon grilling.

Turn on the grill.

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Place beef kabobs on grill.  Grill for 7-10 minutes on each side, or until desired doneness.

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Recipe serves 6. Enjoy this tasty meal with your family on this wonderful 4th of July holiday!

 

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9-Day Diet Meal Plan: 400 calories each meal

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Brazilian Steakhouse Grilled Chicken Breasts

When you are planning to eat healthier to lose weight, just exactly how do you do that if you don’t know where to start? The first step is to make a commitment. The second step is to set up a plan.  The third step is to take action and follow through.  It’s all or nothing from here on out.

First think about calories, once you have a goal number you get to decide how you prefer to reach that number. If you were instructed to eat 800 calories a day, you can have two 400 calories meal from the plan.  Alternatively, you can have one meal daily by eating two meals at once. If you were given a 1000 calories diet, you can have 2 meals plus something else that is 200 calories, and so on with 1,200 calories diet or 1,500 calories diet.

You will find that after 5-6 days of being on a low-calorie, low-carb diet that you will have significantly reduced carbohydrate or sweets cravings.  The most difficult step is getting started and making through those first few days. This is why we will present you with a sample 9 day meal plan, 2 meals a day, consisting of 400 calories per meal.  The daily carb intake is less than 30 grams of total carb (or 15-20 grams of net carbs, if you choose to count net carbs).  Why a 9 day meal plan? Mostly because it will take you roughly 9 days to plan out the rest of your 30 days commitment, or 6 months commitment.  Also, it fits nicely on this PDF here.

 

Day 1st  Meal 2nd Meal
1 ·         6 oz cooked skinless, boneless chicken breast (276 cal)

·         6 oz broccoli (60 cal, 12 g carb)

·         4 oz carrots (25 cal, 6 g carb)

·         1 tsp canola or olive oil (40 cal)

·         32 oz of water

·         6 oz cooked and drained 90% lean ground beef (346 cal)

·         ½  head of lettuce (26 cal, 5 g carb)

·         1 tbsp sour cream (31 cal)

·         32 oz of water

2 ·         4 large eggs (312 cal)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         ¼ avocado (80 cal, 5 g carb)

·         32 oz of water

·         6 oz cooked skinless, boneless chicken breasts (276 cal)

·         1 large tomato (35 cal, 7 g carb)

·         ¼ avocado (80 cal, 5 g carb)

·         1 tbsp sour cream (31 cal)

·         32 oz of water

3 ·        6 oz skinless salmon or 4.5 oz salmon with skin on (241 cal)

·       ½ lime or ½ lemon (5 cal, 1 g carb)

·       6 oz boiled kale (48 cal, 10 g carb)

·       3 oz blackberries (35 cal, 8 g carb)

·         32 oz of water

·         4 large eggs (312 cal), scrambled

·         1 large tomato (35 cal, 7 g carb)

·         ½ tsp canola oil (20 cal)

·         8 strawberries (31 cal, 7 g carb)

·         32 oz of water

4 ·         8 oz sirloin tip Steak ( 320 cal)

·         8 oz asparagus (42 cal, 8 g carb)

·         8 strawberries (31 cal, 7 g carb)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         32 oz of water

·         8 oz tilapia (292 cal)

·         8 oz asparagus (42 cal, 8 g carb)

·         4 oz carrots (25 cal, 6 g carb)

·         4 oz blackberries (32 cal, 7 g carb)

·         32 oz of water

5 ·         6 oz ground turkey for burger (253 cal)

·         1 large tomato (35 cal, 7 g carb)

·         ½ head of lettuce (26 cal, 5 g carb)

·         ¼ avocado (80 cal, 5 g carb)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         32 oz of water

·         8oz beef eye of round, lean, trimmed to 1/8″ fat (281 cal)

·         ½ head of lettuce (26 cal, 5 g

·         32 oz of water

·         8 oz spinach (53 cal, 8 g carb)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         8 strawberries (31 cal, 7 g carb)

·         32 oz of water

6 ·         6 oz cooked skinless, boneless chicken breasts (276 cal)

·         4 oz edamame soy beans (138 cal, 11 g carb)

·         32 oz of water

·         4 large eggs (312 cal), scrambled

·         1 large tomato (35 cal, 7 g carb)

·         4 oz spinach (26 cal, 4 g carb)

·         32 oz of water

7 ·         3 baked skinless chicken thigh (323 cal)

·         8 oz mushrooms (50 cal, 8 g carb)

·         4 stalks celery (24 cal, 5 g carb)

·         32 oz of water

·         8 Oz Pork Chops, Top Loin, Boneless (327 cal)

·         1 medium onion (22 cal, 5 g carb)

·         6 oz turnip greens (54 cal, 12 g carb)

·         32 oz of water

8 ·         6 oz ground turkey, crumbled, for salad (253 cal)

·         ½ tomato (18 calories, 3 g carb)

·         ½ head of lettuce (26 cal, 5 g carb)

·         ¼ avocado (80 cal, 5 g carb)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         32 oz of water

·         3 large eggs, hard-boiled for deviled eggs (234 cal)

·         3 tsp real mayo (94 calories)

·         ½ head of lettuce for a side salad (26 cal, 5 g carb)

·         1 tbsp sour cream (31 cal)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         32 oz of water

9 ·         8 Oz Pork Chops, Top Loin, Boneless (327 cal)

·         2 cups zucchini (38 cal, 7 g carb)

·         ½ head of lettuce (26 cal, 5 g carb)

·         ¼ avocado (80 cal, 5 g carb)

·         ½ lime or ½ lemon (5 cal, 1 g carb)

·         32 oz of water

·         3 baked skinless chicken thigh (323 cal)

·         8 oz mushrooms (50 cal, 8 g carb)

·         4 stalks celery (24 cal, 5 g carb)

·         32 oz of water

Begin each day by drinking 32-0z of water.  Drink 32-oz water with each of your 2 meals. Then, drink another 32-oz in the afternoon to early evening to get your daily water intake of 1 gallon a day. Water helps reduce the dry-mouth side effect associated with the use of an appetite suppressant (such as phentermine) or complying to a low-calorie, low-carb diet plan. Most individuals are chronically dehydrated, and water will help you feel your best while you’re working hard to achieve a healthier lifestyle.

If you have a chance to stop by our clinic, we have the tools you need for proper hydration, such as double-insulated water bottles to make your visit more convenient. These comes in a range of 24-oz to 64-oz sweat free bottles that will withhold years of abuse.

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Elevation Medical Weight Loss: Double-Insulated Water Canisters

Now that we’ve briefly covered water intake, we will discuss how to prep meals when you have an extremely busy schedule.  Most individuals can find roughly 4 hours of free time a week. During this time, you may want to go out to get groceries, prepare meals, and package them for the week.

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Meal planning tip: Prepare large portions of vegetables (such as steamed kale) for the week.

Sample weekly grocery items for 2-3 person

  • 5-6 lbs of skinless, boneless chicken breasts for grilling all at once or baking
  • 1 Brazilian steakhouse seasoning (great for chicken, beef, or fish)
  • 2 lbs of 90% lean ground beef
  • 1 lb of ground turkey
  • 1 lb of salmon or other fish
  • 2 dozen eggs
  • 1 lb of broccoli
  • 1 lb of kale
  • 2 lbs of zucchinni
  • 1 lb of asparagus
  • 1 package of mushrooms
  • 1 bundle of celery
  • 1 small bundle of carrots
  • 2 head of lettuce
  • 8 oz sour cream
  • 4 limes or lemon
  • 1 avocado
  • 1 package of strawberries
  • 1 package of blackberries

What to do with the 6 lbs of chicken breasts you brought home? Rub some seasoning on and grill them to have meals ready for the week.

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We used McCormick Brazilian Steakhouse Seasoning to rub in the chicken breasts.  You can grill it right away.

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No oil needed. Grill on medium high heat and close to lid for 10-12 minutes depending on your grill.  Flip the chicken over .

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Now you can package your meals into containers to take to work and to eat during the week.

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We hope this post gives you a bit of guidance on how to begin your weight loss journey. Once you get started, you may find that the whole process will become more intuitive and that you can stick with it as long as you choose to.

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HCG Diet Program at Elevation Medical Weight Loss

Since we officially opened Elevation Medical Weight Loss on June 1, we have had a few questions regarding our HCG injections diet program.

What does your HCG program consist of?
Our program is a 30-day diet plan geared for rapid fat loss.  The 30-day HCG program comes in a 4000 IU vial that you use 12.5 units daily.  We do not offer drops.  In our experience, the most effective HCG protocol is by injection, and this is done by using a very tiny needle that goes right beneath the skin.  The needle is about as thin as a fishing line and ⅓ inch long.

I really would like to try the HCG program to jumpstart my weight loss, but I am not comfortable with needles.  How do I know that I can perform the injections myself?

The needles we use are ultra-fine insulin syringes, which you will barely feel the shot. Here is a video to demonstrate how simple it can be for you to perform the injection.  Also, we would be more than happy to walk you through an actual demonstration with sterile water when you come by the clinic.

How to Use HCG injection syringe on the stomach

This video illustrates how to self-administer HCG diet injections for rapid fat loss at Elevation Medical Weight Loss in Pittsburgh

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Super Easy Deviled Eggs

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What to do when you have an extra dozen of eggs in the fridge and about 40 minutes? Turn them into a tasty meal by adding some spices and condiments.

Super Easy Deviled Eggs

    Prep time: 15 min          Wait Time: 20 minutes             Cook time: 10 min

Ingredient Calories Protein Carbs
12 large eggs 880 calories 76 g 5 g
1/3 cup real mayonnaise 480 1 g 1 g
1 tbsp yellow mustard
½ tsp paprika
1/3 tsp ground pepper
1/3 tsp salt
TOTAL 1360 calories 77 g protein 6 g carb

**recipe makes 24 deviled eggs.  Serves 4.   Each serving is 6 pieces, containing 340 calories, 26 g protein, 1.5 g carb.  Each deviled egg piece is 56 calories. **

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Instructions:
1. Place eggs in a large pan and cover completely with an extra inch of water on top. Turn on high heat, cover with lid.
2. Bring to a hard rolling boil.  As soon as the water looks angry, turn off the heat and let the eggs sit for 12-15 minutes with the lid on top.  This will make the perfect hard boiled eggs.
3. Carefully drain hot water down the sink.  Submerge the eggs in cold tap water to cool.  Drain, then cover the eggs with a generous amount of ice for 3-5 minutes for further  cooling. 4. Drain the ice and water.  With the lid on, roll the eggs around vigorously to crack the shells. See video.

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5. Slice the eggs in half.  Put all the egg yolk in a quart-sized ziplock bag.  Mix in mayo, mustard, paprika, salt and pepper.  Squeeze the bag to blend the mixture.

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6.  Cut a corner of the ziplock bag and squeeze the yolk mixture on the half egg.  Sprinkle on paprika/chili powder and serve.   

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9 Tips for Losing Weight from a Fit Physician

DSC_1283Throughout my  years helping thousands of clients lose literal tons of fat, I have received many questions about how I managed to stay lean & lose my baby weight just months after giving birth to my now one year old daughter.  So here are the highlights:

  1. Drink more water. A lot more,  actually. . You may have heard that you should drink 8 glasses of water a day.  I’d second that advice, so long as you use 16-oz glasses/bottles.  That’s right, I advise that you should drink about 1 gallon (128 oz) of calorie-free fluids daily to stay well-hydrated. Quite often when your body sends signals that it is thirsty, your brain will misinterpret this thirst as hunger.  Drink 16-oz of water when you first think you are getting hungry between meals and wait 30 minutes to see if you are truly hungry.  Having extra hydration is especially important when you are using an appetite suppressant (such as phentermine or Adipex) as a tool to aid in weight loss.
  2. Don’t snack, have real meals instead.   This is important when the goal is fat loss. Since you are on a calorie-restricted diet and are allowed ~1,200 calories a day, you need to have real meals (breakfast, lunch, and dinner) at planned times.
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  3. Keep your meal times consistent. If you must have 3 meals a day, have designated time (usually a 1 hour window) that you will eat.  If you miss this time frame, you must wait until the next meal.
  4. Delay breakfast for as long as possible. If you’re not hungry, don’t eat.  Evening times may be the worst time for snacking, so if you are still under your calorie goal by dinner, you can enjoy your dinner a bit more 😉
  5. Calorie in < calorie out. By eating a calorie deficit diet, the majority of healthy individuals WILL lose weight. That includes you.
  6. You cannot out-exercise what you eat. Well, you probably can but you don’t want to. Spending 2 hours in the gym will most likely not make up for the “cheat meal” from last night. A large amount of time is required to burn off even a paltry 100 calories, you don’t even want to imagine how long it’ll take to burn off that Tall Mocha Frappaccino from Starbucks.
  7. Track calories for consistent weight loss results.  I have used ALL of the apps out there, from Myfitnesspal to Lose It! to Fat Secret and many other ones.  My favorite is MyPlate Calorie Counter from Livestrong.  You will obtain excellent results if you track calories daily for each meal. The constant reminder of what you put into you body really makes it easy to make difficult choices when you are tempted by your favorite snacks.
  8. Abs are made in the kitchen.  Really!
  9. You do not have to exercise to lose weight. Ok, I may have already said this but it bears repeating. Exercise isn’t NECESSARY to lose fat, but exercising will help reduce stress, tone your muscles and help shape your body, while making it easier to keep your weight loss progress for the long term.

Thank you for reading.  And good luck in your journey to feeling better and improving your health!

 

 

 

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Grilled T-bone Steak & Asparagus

Hi there! Summer is here and that means grill-season.  Here, we present you a serious 3-ingredient steak recipe that does not require any steak sauce.

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the 3 ingredients are: Worcestershire sauce, lemon wedges, & any steak seasoning/rub

Grilled T-bone Steak & Asparagus
Prep time: 10 min, cook time ~12 minutes.

Ingredient calories Fat Carb Protein
12 oz T-bone steak (cooked into 10 oz) 544 cal 34 g 56 g
8 oz asparagus (about 15 spears) 43 cal 9 g 6 g
½ tsp oil to drizzle on asparagus 20 cal 3 g
½ cup Worcestershire sauce
1 tbsp steak seasoning/rub
2 slices lemon 4 cal 1 g
3 strawberries 6 cal 1 g
TOTAL 617 cal 37 g fat 11 g carb 62 g protein

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  1. Heat grill on medium high until hot.
  2. Drizzle 1/2 tsp oil on 8 oz asparagus to place on the grill.
  3. Rub steak seasoning on both sides of the steak. Throw on the grill.
  4. Drizzle on a moderate amount of Worcestershire sauce on the side that is facing up. Squeeze a wedge of lemon to tenderize the meat and for flavor.DSC_1215
  5. After 5-7 minutes, flip steak and asparagus over.  Drizzle Worcestershire sauce on top.  Squeeze a wedge of lemon on top and leave it on the steak.
  6. Grill to your desired level. We like ours medium rare 🙂
  7. Enjoy your quick dinner!

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Check One Off the Bucket List

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If there is one piece of advice that I gleaned from my experience running the Toronto Marathon, it would be to never run a marathon if you can avoid it. Of course I’m partly joking, the experience was grueling, uncomfortable, and frustrating, and this is exactly why I did it. It’s been said that no one has ever become great by being comfortable, and I have found this to be true in all areas of life including weight loss and fitness.

So many times we look at discomfort as a per se bad thing; however I see the willingness to endure discomfort for a purpose to be badge of honor, worn by those working hard to get what they want. Many times when we see a person who has made significant changes in their fitness we see only their results, but in reality what you are seeing are the culmination of hours spent in the gym, months of ignoring cravings and appetite, and a daily commitment to do whatever it takes to reach their goals.

I hope that you find something worth being uncomfortable for, and when you do that you take pride in the process of getting there. When your stomach growls and cravings hit, smile that you have made the choice to force your body to get rid of fat first. When your legs are sore and you are short of breath during exercise, imagine how your body will change to make your workouts easier. And if for some crazy reason you decide to complete a marathon, drag yourself to the finish line with the knowledge that you are tougher and more determined than all those people sitting at home on a Sunday morning. Remember that while they are being comfortable, you are becoming great.

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Prices

Elevation Medical Weight Loss of Pittsburgh, Weirton, & MorgantownBook an appointment using SetMoreGreen Tree: 2350 Noblestown Rd. Pittsburgh (412) 458-5042  
North Hills: 1130 Perry Hwy, Pittsburgh (412) 847-8083
South Hills: 5301 Grove Rd., Pittsburgh (412) 819-4614
Weirton: 241 Three Springs Dr. (304) 914-3112
Morgantown: 5004 Mid Atlantic Dr. (304) 777-2640
 ⇒ CONTACT US HERE FOR QUESTIONS/CONCERNS 
Program Fee Frequency
1 month diet medications & physician eval.
(phentermine, furosemide, chromium picolinate)
$90 30 days
2 month diet medications & physician eval.
(phentermine, furosemide, chromium picolinate)
$170 60 days
HCG Shots (self-administered morning injections) $195 30 days
Sermorelin Age-Management Shots (self-administered nightly injections) $235 30 days
Vitamin B12 Metabolism Shot $8 7 days
B12 Lipotrophic Fat Burner Slim Shot $15 7 days
B12 Anti-Inflammatory Energy Shot $15 7 days
Super Vitamin B-Complex Shot $15 7 days

Our comprehensive 30 days Nutritional Guidance & Exercise Plan is available for $50. Change your habits in 30 days. This complete plan will get you to the right start in changing your lifestyle for the better. Learn the process of selecting nutritious food and getting healthier.  This comprehensive program also includes a custom 30 days exercise plan tailored to meet your fitness level and motivation.

Payment Types:
paymenttypes
care-credit-logo

Our services are only available through private pay.  Besides the major credit or debit cards (VISA, MasterCard, Discover, and AMEX), we also accept cash and CareCredit.  Please note that we do not accept personal checks.

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Welcome to Elevation

– where we will help you meet your weight loss goals to have your best year yet

Our solution for weight loss is permanent lifestyle modification.  Here at Elevation, we will help you meet those goals by implementing an effective diet and exercise regimen.  Our medical weight loss program encourages combining the Elevation Diet with moderate exercise as a means to reach your goals.  We will work with you to create your own individualized plan of action.

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FAQs

Will phentermine work for me? Am I guaranteed to lose weight?
There is absolutely no diet program or diet pill that can honestly guarantee weight loss.  Each person has different needs and we will work with you to individualize your diet plan to achieve the most healthy weight loss.  90% of patients lose a significant amount of weight with our program.

What are the side effects of phentermine or being part of your program?
Well, the most common side effect is weight loss, typically 10%-15% of your body weight in about 2-3 months.  The majority of patients experience some degree dry mouth and possible headaches.  We recommend increasing your water intake to a gallon of water a day to stay well hydrated.  If you are very active or over 6 ft tall, you may need about a gallon and a half of water a day.

What is the cost to participate in the program?
For the price of a cup of coffee a day, you can start losing weight and feel healthier. You will be seen by one of our specialized weight-loss physician for a full medical evaluation.   Our expert team will evaluate your weight loss needs using a combination of medications, dietary program, and exercise plan to help you toward a healthier lifestyle.

A month of medications (phentermine, furosemide, and chromium) is $90, or two month for $170.