THE HCG DIET - Eastside Primary Care & Wellness

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THE HCG DIETLosing weight with the HCG diet has been found to be thequickest way to lose weight without sacrificing your health andmetabolism. Many people lose a pound a day and sometimesmore!The history of HCG for weight loss HCG is the acronym for Human Chorionic Gonadotropin, ahormone made in large amounts by the placenta duringpregnancy. HCG for weight loss was discovered by British endocrinologist, Dr. A.T.W.Simeons in the 1950s. Dr. Simeons studied pregnant women on a caloriedeficient diet and successfully treated his patients with low-dose HCG, claimingthat they lost fat rather than muscle. He theorized that HCG must beprogramming the hypothalamus (part of the brain that deals with hormones) tolose fat, not protein, in these patients in order to protect the developing fetus bypromoting mobilization and removal of abnormal, excessive fat deposits. Wehave based our HCG diet on his original weight loss protocol.How does the HCG diet protocol work? The HCG diet protocol works by telling the hypothalamus to release your storedbody fat. A daily small amount of HCG hormone can cause your stored body fatto be released. This diet is effective in men and women. You eat 500 calories a day on the HCG diet. It is restrictive to prevent the fatcells from storing new fat and the new fat from being stored in the adiposetissues while you are actively on the diet. Remember there are 3 primary sources of fuel for the body:o Protein, Carbohydrates and Fats.stndrdo Your body will use Carbohydrates 1 , then Protein 2 and Fat 3 .o By restricting your intake to 500 cal/day while on the HCG diet protocol,you force your body to use its stored fat for energy more often.o The HCG hormone causes body fat to be released into your bloodstream and fuel your body while the excess gets excreted as waste.2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

HCG Frequently Asked QuestionsIf HCG works so well for weight loss, why don’t pregnantwomen lose weight?HCG works to mobilize fat for utilization by the body only whenthere is a significant decrease in calories and fat. A starvationstate must exist for HCG to work. For weight loss, we use a verylow calorie diet to trigger HCG to help rid the body of fat.Will my metabolism slow down if I’m on a very low caloriediet?Normally when we cut back our calories and fat, our bodies store fat and ourmetabolisms slow down. This happens because fat is really a life-saving source of storedenergy. When a very low calorie diet is used with HCG, the body is signaled to use the fatthat is stored for energy or for elimination.Wouldn’t I lose the same amount of weight eating a very low calorie diet withoutHCG?You can lose weight by simply eating fewer calories and fat, but because the body storesfat during times of deprivation, you will most likely lose muscle before fat.The HCG diet is very low in calories, so will I get hungry?Because HCG mobilizes fat and makes it available to the body as an energy source, itnaturally reduces appetite. So, even though you are taking in fewer calories, your body isable to access the energy you have stored. Some may initially feel very hungry at thestart of the diet plan, but eventually most have plenty of energy and feel good while onthe program. For those who need help curbing their appetite in the beginning, an appetitesuppressant can be prescribed.How much weight can I expect to lose on the program?On average, 20-30 pounds per month.Is there anything additional I can do if I have problems losing the 1 pound per day?Vitamin IV infusions. These tailored infusions give you nutrients to helpmobilize fat and lower cholesterol specifically with MIC (methionine, inositol andcholine), amino acids which play important roles in the body's use of fat.Formostar Infrared Body Wraps. This is a targeted infrared heat system thathelps for pain, cellulite removal and weight control. In a 60 minute session youcan burn 1200 calories! 12 sessions are recommended for weight loss.Remember, HCG is not a magic wand. It does not cure or eradicate obesity, but weightloss is rapid, comfortable, and the maintenance period after treatment runs a smoothercourse. It’s an appropriate approach to the treatment of obesity that also includes abehavior modification program as well as pharmacological and dietary aspects.2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Phase 1 Schedule (500 calories a day)Days 1 and 2 Take the HCG drops or shot first thing every morning. Eat as often as you like throughout the day. This will increase your body’s fatstorage to prep you for the 500 calories per day. Drink 1 gallon of bottled waterthroughout the day.Days 3 – 40 Weigh yourself in the morning when you wake up without clothing and after youhave emptied your bladder. Continue taking the HCG shot (or drops) every morning. Drink 1 gallon of bottled water or tea throughout the day. Supplements on the diet:o ADRENADAPT: 2 caps every morning. This helps regulate cortisol, ourstress hormone, which makes us retain belly fat!o NANOPRO: Drink this low calorie protein shake every morning.o ORGANIC COCONUT OIL: 1 tablespoon daily of this medium chaintriglyceride to speed fat metabolism.*After 1 round of HCG, you are due to follow up with us to monitor your progress.Diet GuideLiquids allowed: Bottled water Organic black coffee (no creamer, dairy, or sugar) Organic green or herbal teasBreakfast: Drink plenty of tea and bottled water.nd 1 fruit for breakfast (2 fruit is for mid afternoon snack).Lunch and Dinner: Eat 100 grams, approx. 3.5 oz. of protein (size of a deck of cards). Use organic coconut oil (No margarine).Remember: 2 proteins, 2 vegetables, and 2 fruits per day. NO nuts, soy/tofu, legumes (beans), or dairy (milk, yogurt, cheese, butter). NO starchy carbs like rice, bread or pasta (except for Melba toast or Grissinibreadsticks). NO starchy vegetables like corn, peas, carrots or potatoes. Use Stevia as a sweetener. NO sugar or artificial sweeteners.2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

APPROVED FRESH VEG & FRUITSAsparagus (cooked)CaloriesMEATS40ALL MEATS WEIGHED RAW. CALORIEINTAKE FOR COOKED MEATS.Chicken Breastserving size: 1 cupBanana Peppers0Cabbage17104serving size: 3.5 ouncesCrabserving size: 1 cupCelery1486serving size: 3.5 ouncesGround Beef 96/4serving size: 1 cupChicory7Cucumber (peeled)14143serving size: 3.5 ouncesOrange Roughyserving size: 1 cupCauliflower: 1 cup30Fennel27116serving size: 3.5 ouncesShrimpserving size: 1 cupLettuce (iceberg, green leaf, etc)895serving size: 3.5 ouncesSteak - Lean Top Sirloinserving size: 1 cupOnions (all kinds)48Parsley2293serving size: 3.5 ouncesTrout Fishserving size: 1 cupJalapeños6168serving size: 3.5 ouncesWhite Sea Bassserving size: 1 pepperRed Radishes14186serving size: 3.5 ouncesTilapia Fishserving size: 1 cup104serving size: 3.5 ouncesPerch Fishserving size: 1 cup163serving size: 3.5 ouncesLobsterserving size: 1 cup164serving size: 3.5 ouncesCod Fishserving size: 1 pepperCalories123serving size: 3.5 ouncesserving size: 1 cupSalsa (Pace Chunky)10APPETIZERSMelba Toastserving size: 2 tablespoonsSpinach720serving size: 1 pieceMelba Roundsserving size: 1 cup59Tomato32serving size: 5 piecesTomato Paste25Grissini Breadsticks (Torini)serving size: 2 tablespoons60serving size: 5 breadsticksApple (Small 2 1/2")55Apple (Medium 2 3/4")72Apple (Large 3 1/4")110Apple Cider VinegarSTAPLES01/3 Orange (medium 2 1/2")21.4Coconut Oil - 1 tsp40Allowed the Juice of 1 lemon per day.Grapefruit (1/2 Medium 4")41Grapefruit (1/2 Large 4 1/2")53Lemon JuiceStrawberries46serving size: 1 full lemonserving size: 1 cupBlack Coffee serving size: 1 cup2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com72

Sample MealsDay 1BreakfastTotal Calories 4431/2 grapefruit8 oz Green TeaSnack4 GrissiniBreadsticks8 oz Oolong Tea45 Calories43 CaloriesLunchSnackDinner3.5 oz Grilled ChickenSpinach Salad topped w/Purple onions and tomatoes163 Calories1/2 Apple3.5 oz Ground BeefShredded Cabbage32 Calories160 CaloriesDay 2Total Calories 445Breakfast1 cup Strawberries8 oz Green TeaSnack5 Melba RoundsSalsaLunch3.5 oz Tilapia4 Asparagus Spears25 Calories60 Calories132 CaloriesSnackCucumber and TomatoesFat free Italian Dressing8 oz Oolong Tea45 CaloriesDay 3Total Calories 423Breakfast1/2 Apple8 oz Green TeaSnack8 oz Oolong Tea30 Calories0 CaloriesLunch3.5 oz Shrimp5 Melba Toast RoundsSalsa168 CaloriesSnack1/2 grapefruit45 CaloriesDay 4Snack1/2 Apple0 Calories30 CaloriesLunch3.5 oz Chicken1/2 Tomato150 CaloriesSnack4 Grissini Breadsticks43 CaloriesDay 545 CaloriesDinner3.5 oz Chicken BreastSalad GreensFat free Italian Dressing180 CaloriesTotal Calories 403Breakfast16 oz Oolong TeaBreakfast1/2 grapefruit8 oz Green TeaDinner3.5 oz Chicken Breast1 Apple w/ Stevia andCinnamon to taste183 CaloriesDinner3.5 oz Top Sirloin1 cup Shredded Lettuce180 CaloriesTotal Calories 450Snack4 Stalks of CelerySalsa1/2 Apple65 CaloriesLunch3.5 oz Shrimp1 CucumberSnack5 Melba Rounds8 ox Oolong TeaDinner3.5 oz Chicken Breast1 Apple115 Calories50 Calories175 Calories2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

How to mix and inject HCGYour HCG kit includes: 40-insulin syringes, 2-6ml syringes with needles attached, 2vials of HCG 5,000 U injectable, 1 vial of Bacteriostatic Water, and 40 sterile alcohol preppads (picture A).Picture AStep 1: Wash hands thoroughly Remove flip top caps from Bacteriostatic water and HCG vial. Wipe both rubber stoppers with alcohol prep pads and allow to dry. Withdraw 5ml from the Bacteriostatic water with the 6ml syringe and needleprovided (picture B).Picture B2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Step 2: Reconstitute HCG vial with Bacteriostatic water (inject the 5ml of Bacteriostaticwater into one vial of HCG 5,000 U. (picture C) After reconstituting the HCG, remove 6ml syringe, recap needle, and dispose ofthe needle and syringe safely. Gently swirl the HCG vial to mix the HCG andBacteriostatic water. The powdered HCG should be completely dissolved with nolumps. HCG vial must be refrigerated after reconstitution.Picture CStep 3: Using the insulin syringe (picture D), remove the white cap from the end and theorange cap from the needle (both removed as shown in picture E). Withdraw 0.25ml (or 25 units) from the HCG 5,000 U using the insulin syringe(picture F). After withdrawing the HCG tap the syringe to remove any air bubbles.Picture DPicture EPicture F2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Step 4: Cleanse a small area on the abdomen with sterile alcohol prep pads about 2inches away from the navel area on the left or right side (as shown in picture G),alternate sides every other day. Using your thumb and forefinger, pinch approximately 2 inches of the cleansedskin (as shown in picture H). This will be your injection site. While abdomen is pinched, insert needle all the way in at a 45 to 90 angle.Slowly push plunger down, fully injecting the HCG (shown in picture I). Remove needle and apply pressure to the site if needed.Picture GPicture HPicture IIf you have any questions, concerns or feedback, please feel free to contact one of ourhighly trained medical assistants at (425) 467-1314 ext 22100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Diet Recipes2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

RecipesCalories per ServingAppetizers:Spicy Celery DippersLemony Cabbage Slaw w/ CurrySautéed Fennel and ChardMelba DelightMelba Toast Bruschetta1628567570Soups and Salads:Chicken Bouillon BaseFrench Onion SoupTangy Tomato SoupGarlic Fish SoupSavory Chicken SoupGazpacho SaladLemon-Tarragon Asparagus SaladCucumber SaladGrapefruit SaladCrunchy Sweet Apple Chicken SaladTaco er Beef KabobsBunless BurgersBeef with Tomato SauceGrilled Grouper w/ Tomato SauceCitrus FishLemon-Tarragon FishChicken ChiliTomato Basil ChickenGlazed Herb Chicken w/ AsparagusMint-Marinated Chicken BreastCabbage Chicken Stir FryGrilled Onions, Grapefruit and Chicken Stir FryBreaded Chicken TendersBoneless Hot WingsEgg RollsShrimp CevicheMexican Lettuce 180110150Desserts and Treats:Lemon Berry IceEasy Fruit PieApple CobblerHomemade ApplesauceStrawberries and Crème76915660402100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

AppetizersMay be used for a snack or light mealSPICY CELERY DIPPERS1 (14 ½ oz) can of Mexican-Style stewed tomatoes with jalapeno peppers and spices,undrained1 (10 oz) can diced tomatoes and green chilies, undrained½ teaspoon black pepper¼ teaspoon of garlic powder1)2)3)4)5)Place all ingredients in a blenderProcess for 15 seconds or to desired textureTransfer mixture to a bowlServe immediately or cover and chillUse celery sticks or cucumber sticks to dipMakes 12 servings1 vegetableNutrients per serving:Calories16Total Fat0Carbs3.7 gSodium203 mgLEMONY CABBAGE SLAW WITH CURRY4 cups shredded green or white cabbage1 cup white onion, thinly sliced2 tablespoons apple cider vinegar1 tablespoon lemon juice1 teaspoon curry powder½ teaspoon salt½ teaspoon celery seeds1 tablespoon Stevia1) Mix cabbage and green onion in large bowl2) Combine vinegar, lemon juice, Stevia, curry powder, salt and celery seeds insmall bowl. Pour over cabbage mixture; mix well3) Refrigerate, covered at least 4 hours or overnight, stirring occasionallyMakes 6 servings1 vegetableNutrients per serving:Calories28Total Fat1gCarbs7gSodium189 mg2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

SAUTÉED FENNEL AND CHARD1 large fennel bulb½ teaspoon coconut oil¼ cup dry white wine¼ cup water1 teaspoon Stevia1/8 teaspoon salt1/8 teaspoon black pepper2 cups chopped chard1) Cut a slice off fennel bulb base. Trim stalk to within 1 inch of bulb. Discardstalks. Cut bulb vertically into thin slices and cut slices into thin strips2) Heat oil in a large skillet coated with cooking spray over medium-high heat.Add fennel and chard, and sauté 8 minutes or until lightly browned3) Add wine and remaining ingredients4) Bring to a boil; cover, reduce heat and simmer 4 minutes5) Uncover and cook 3 minutes or until almost all liquid evaporatesMakes 4 servings1 vegetableNutrients per serving:Calories56Total Fat1.3 gCarbs11 gSodium130 mgBAKED VIDALIA ONION1 Vidalia onion (or any sweet onion)Sea SaltPepper1)2)3)4)Preheat oven to 350Remove the outer layers and roots from the onionWrap the onion in foil and bake for at least 1 hourRemove from foil and season with salt and pepperMakes 1 serving1 vegetableRoughly 70 Calories2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

MELBA DELIGHT1-2 Melba Toast/ 4-5 Melba Snacks1-2 Slices of chicken breast (deli style)1 slice tomatoAdd oregano and a pinch of salt1 protein, 1 fruit/vegetable, 1 MelbaRoughly 75 CaloriesMELBA TOAST BRUSCHETTA½ tomato - dicedOnion and cilantro to taste2 tablespoons balsamic vinegarSalt1) Mix all ingredients in a small bowl.2) Adjust spices and vinegar to taste3) Put onto of Melba toast and enjoy!1 fruit/vegetable, 1 MelbaRoughly 70 Calories2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Soups and SaladsCHICKEN BOUILLON BASE(Used in many recipes instead of chicken broth)6 (3.5 oz) pieces of chicken breast8 cups of water¼ teaspoon garlic powder¼ teaspoon onion salt¼ teaspoon poultry seasoning¼ teaspoon black pepper1 ½ teaspoon sea salt1) Combine ingredients in soup pot and cook until chicken is done2) Remove chicken and refrigerate or freeze to use at a later time.3) 2 cups in a medium size pot for soup or 4 tablespoons on a small pan tosauté vegetablesMakes 5 servingsRoughly 30 CaloriesFRENCH ONION SOUP2 cups Chicken Bouillon Base1 whole sliced sweet onion1) Simmer on low for 1 hourMakes 1 serving1 protein, 1 vegetableRoughly 60 CaloriesTANGY TOMATO SOUP1 cup chicken bouillon base1 large or 2 small tomatoes1 clove minced garlic½ teaspoon onion salt½ packet Stevia½ teaspoon basilGround pepper1) Sautee garlic in 1 tablespoon of bouillon base and set aside2) Puree tomatoes in a blender and then cook over medium heat to a boil.Stir frequently3) Turn heat to low. Add remaining bouillon base, garlic, onion salt andStevia to tomatoes4) Cover and simmer for 10 minutes2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

5) Stir in basil and pour soup in bowl6) Sprinkle with ground pepper and serveMakes 1 serving1 vegetableRoughly 75 CaloriesGARLIC FISH SOUP3.5 oz of cod cut into 1 inch cubes1 minced garlic clove½ teaspoon oregano½ teaspoon thyme1 large or 2 small tomatoes2 cups chicken bouillon baseSea saltPepper1)2)3)4)5)6)Sautee garlic in 2 tablespoon of bouillon base.Add rest of bouillon and chopped tomatoes to the mixtureAfter coming to a boil, reduce heat to simmerAdd fresh herbs and salt and pepper to tasteAdd fish cubes and cook for 7 minutes or until fish is cookedServeMakes 1 serving1 protein, 1 vegetableRoughly 175 CaloriesSAVORY CHICKEN SOUP3.5 oz chicken breast cubedChopped celery, cabbage or tomatoes2 cups chicken bouillon base¼ chopped onion2 cloves garlic sliced and crushed½ teaspoon poultry spiceCayenne pepper to tasteSalt and pepper to taste1) Bring chicken broth to a boil2) Add onion, garlic and spices3) Add chicken and vegetables4) Simmer on low hear for 20 minutes or until chicken and cabbage are tender5) Serve hot6) Sprinkle with chives or parsley if desiredMakes 1 serving1 protein, 1 vegetableRoughly 186 Calories2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

CAJUN GUMBO3.5 oz of shrimp2 cup chicken broth1 chopped tomato3 tablespoons organic tomato paste1/8 cup chopped onion2 cloves pressed/chopped garlic1/8 cup Bragg’s apple cider vinegar2 teaspoons organic Worcestershire sauceCayenne pepper or chopped fresh hot peppers to tasteSalt and pepper to taste1) Sauté the onions and spices in a bit of chicken broth. When caramelized, addshrimp.2) Sauté only two or three minutes then add tomato paste, tomatoes and therest of the chicken broth and vinegar3) Let liquids reduce down until thickened to a sauce consistency4) Pour over bowl full of leafy greensMakes 1 serving1 protein, 1 fruit/vegetableRoughly 125 CaloriesMARINATED ASPARAGUS SALAD2 lbs asparagus spears, trimmed and cut in half2 tablespoons apple cider vinegar1 teaspoon dry mustard½ teaspoon dried tarragon¼ teaspoon salt1/8 teaspoon black pepper1) Cook asparagus in boiling water 4 minutes or until crisp-tender. Drain; rinsewith cold water2) While asparagus cooks, combine vinegar and next 5 ingredients in a mediumbowl. Add asparagus and toss well3) Cover and refrigerate 3 hours or until well chilledMakes 6 servings1 vegetableNutrients per serving:Calories79Total fat4.7 gCarbs6.1 gSodium122 mg2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

GAZPACHO SALAD1 pint grape tomatoes, halved1 cup coarsely chopped cucumber½ cup coarsely chopped red onion2 garlic cloves¼ cup fat free zesty Italian dressing¼ teaspoon salt1/4 teaspoon freshly group black pepper1) Combine all ingredients in a medium bowl, stirring well2) Serve immediately or cover and chillMakes 4 servings1 vegetableNutrients per serving:Calories42Total Fat0.4 gCarbs9.3 gSodium311 mgLEMON-TARRAGON ASPARAGUS SALAD1 ½ lb asparagus spears1 cup sliced radishes1 tablespoon thinly sliced white onion2 teaspoons snipped fresh tarragon or ½ teaspoon dried tarragon crushed1 teaspoon finely shredded lemon peel¼ teaspoon salt2 tablespoons apple cider vinegar1) Snap off and discard woody bases from asparagus. Cut asparagus into 1 ½inch pieces2) In covered large saucepan, cook asparagus in small amount of boiling, lightlysalted water for 2 minutes; drain. Rinse with cold water; drain again. Transferasparagus too salad bowl3) Add radishes, green onions, tarragon, lemon peel, and salt; toss gently tocombine. Cover and chill for 2 to 3 hours4) Before serving, stir almonds and vinegar into asparagus mixtureMakes 6 to 8 servings1 vegetableNutrients per serving:Calories100Total Fat6gCarbs6gSodium92 mg2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

CUCUMBER SALADI large cucumber4 tablespoons apple cider vinegar¼ teaspoon garlic powder1/8 teaspoon pepper½ teaspoon onion salt1 tablespoon dried parsley1 packet Stevia1) Combine vinegar with spices and Stevia2) Toss cucumbers in mixture and refrigerate for at least 1 hourMakes 2 servings1 vegetableRoughly 15 CaloriesGRAPEFRUIT SALAD2 small grapefruits (one red, one white)2 tablespoons coconut oil¼ teaspoon dry mustard1 ½ teaspoons tarragonPepper to taste10 oz mixed baby greens½ small red or white onion, thinly sliced (about ½ cup)1) Peel grapefruits. Separate each segment. Break into small bite size sectionsusing bowl to catch juice2) Place grapefruit sections, greens and onions in a separate bowl, mixing welluntil blended.3) Add olive oil, tarragon, mustard and pepper to reserved juice and whisk untilwell-combined4) Pour over fruit and chill for 30 minutes.Makes 4 servingsI fruit, 1 vegetableNutrients per serving:Calories125Total Fat1gCarbs10 gSodium142 mgCRUNCHY SWEET APPLE CHICKEN SALAD3.5 oz chicken cooked and diced1 apple diced3 stalks celery diced3 tablespoons lemon juice1/8 teaspoon cinnamon2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Dash of nutmegDash of cardamomDash of saltStevia to tasteWedge of lemon1) Mix ingredients together, sprinkling it with Stevia and cinnamon2) Chill for 20 minutes3) Serve with a wedge of lemon and enjoyMakes 1 serving1 protein, 1 fruit and 1 vegetableRoughly 190 CaloriesSTRAWBERRY CHICKEN SALADLarge bed of lettuce3.5 oz chicken6-8 strawberries, slicedVinaigrette Dressing1)2)3)4)5)Cook chicken breast and slice into bite size piecesPlace lettuce in bowl with sliced strawberriesPut chicken in and tossDrizzle with dressing, salt, pepper and herbs as desiredToss until lettuce is coated using as much dressing as you would like1 fruit, 1 vegetable, 1 proteinRoughly 160 CaloriesTASTY CHICKEN APPLE SALAD2 cups raw spinach½ chopped apple3.5 oz chicken breast1) Cook and chop chicken2) Arrange spinach on a plate. Sprinkle with chopped apples and chicken3) Choose dressing from recipes and put atop your saladMake 1 serving1 protein, 1 vegetable, 1 fruitRoughly 170 CaloriesTACO SALAD3.5 oz extra lean ground beef or buffalo1 packet of taco seasoning3 Romaine lettuce leafsOnion and Tomato to liking2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Salsa1)2)3)4)Brown ground beef with taco seasoning and onions in a panArrange lettuce at bottom of bowlAdd ground beefTop with tomatoes and salsa1 vegetable, 1 proteinRoughly 210 CaloriesSWEET & SOUR VINAIGRETTE SALAD DRESSING2 tablespoons of apple cider vinegarSalt Pepper½ pack Stevia1) Mix ingredients in a small bowl2) Use on salad, spinach, vegetables or stir frySTRAWBERRY VINAIGRETTE1 cup strawberries1 tablespoon apple cider vinegar1 tablespoon lemon juiceStevia to tasteDash of saltDash of cayenne (optional)Fresh ground black pepper to taste1)2)3)4)Combine all ingredients in food processor. Puree until smooth.Pour over fresh arugula or green salad.Garnish with sliced strawberries and freshly ground black pepper.Variations: use as a marinade or sauce for chicken.DIJON CHICKEN SALAD DRESSINGSqueeze of lemon1 tablespoon of vinegar½ teaspoon garlic powder¾ teaspoon dry mustardPepperStevia1) Add all ingredients to a covered jar and shake2) Use on anything3) Refrigerate2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

EntreesRemember: Limit Beef, or Buffalo to 2-3 serving per weekLimit Fish/Seafood to 3 times a weekChicken maybe eaten at any timeCHILI3.5 oz lean ground beef (less than 7% fat)1 cup chopped tomatoes½ cup water2 tablespoons minced onion2 cloves garlic crushed and mincedPinch of garlic powderPinch of onion powder¼ teaspoon chili powderPinch of oreganoCayenne pepper to taste (optional)Salt and pepper to taste1) Brown ground beef in a small frying pan2) Stir in onions, garlic, tomatoes and water3) Add spices and simmer slowly until liquid is reduced. The longer it cooks themore flavorful.4) Add a little water as needed to prevent burning.5) Serve with chopped green onion or tomato garnish; salt and pepper to tasteMakes 1 serving1 protein, 1 vegetable or fruitRoughly 200 Calories per servingGINGER BEEF KABOBS¾ lbs bones beef top sirloin steak (cut 1 inch cubes)1 tablespoon water¼ teaspoon ground ginger¼ teaspoon ground all spice1/8 teaspoon ground red pepper1 clove garlic, minced4 green onions, trimmed to 4 inch pieces1) Place beef in large resealable food storage bag. Combine ginger, allspice,red pepper and garlic in a small bowl2) Pour over meat in bag and marinate in refrigerator 4 to 16 hours turningoccasionally3) Prepare grill for direct cooking. Thread meat onto 4 soaked wooden skewersadding green onion pieces to the end4) Grill kabobs over medium coals for 11 to 14 minutes or until meat is tender,turning once during grilling.2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

Makes 4 servings1 protein, 1 vegetableNutrients per serving:Calories133Total Fat4gCarbs2gSodium69mgHAMBURGERS3.5 oz extra lean ground beefGarlic Powder to tasteRomaine lettuce leafsTomato and onion to liking1) Mix garlic powder into the ground beef2) Cook your patties3) Top with tomatoes and onion and wrap them in the lettuce1 protein, 1 vegetableRoughly 200 CaloriesBEEF WITH TOMATO SAUCE4 (3.5 oz) beef eye round steaks, cut 1 inch thick1/8 teaspoon ground black pepper½ cup sliced green onion1 teaspoon minced garlic2/3 cup tomato paste½ teaspoon instant beef bouillon granules1) Trim fat from steaks. Sprinkle pepper over both sides of steak and rub in2) Place steaks on rack of uncovered grill directly over medium coals. Grill for10 to 12 minutes for medium rare (145 degrees) or 12 to 15 minutes formedium (160 degrees). Turn once3) Meanwhile, for sauce: In small saucepan cook green onions and garliccooking spray until tender. Serve steaks topped with sauceMakes 4 servings1 protein, 1 fruit/vegetableNutrients per serving:Calories173Total Fat4gCarbs5gSodium172 mg2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

GRILLED GROUPER WITH TOMATO SAUCE1 cup chopped tomatoes3 tablespoons finely chopped red onion2 tablespoons chopped fresh cilantro or parsley1 tablespoon lime juice4 (4 oz) grouper fillets½ teaspoon salt¼ teaspoon freshly ground black pepper1) Prepare grill2) Combine first 4 ingredients, tossing gently; set aside3) Brush fish with olive oil’ sprinkle with salt and pepper. Place fish on grill rackcoated with cooking spray. Cover and grill 4 to 5 minutes on each side oruntil fish flakes easily when teased with a fork4) Place fish on serving plates. Top each serving with tomato salsaMakes 4 servings1 protein, 1 vegetableNutrients per serving:Calories189Total Fat4.1 gCarbs2.9 gSodium388 mgCITRUS FISH3.5 oz white fish1 tablespoon minced onion2 tablespoons lemon juiceLemon and orange zest to tasteLemon slicesChopped parsleySalt and pepper to tasteStevia to taste1)2)3)4)5)Mix lemon juice with zest and a little SteviaBaste fish with mixture and top with salt, pepper and lemon slicesWrap in aluminum foil and place on the barbeque or in oven at 350 degreesCook fish for 5-10 minutes or until fish is thoroughly cookedServe with lemon and top with parsleyMakes 1 serving1 protein and 1 fruitRoughly 115 CaloriesLEMON TARRAGON FISH4 teaspoons lemon juice2100 116th Ave NE Bellevue, WA 98004Phone: (425) 467-1314 Fax: (425) 458-3102Web: http://eriksuhmd.com Email: info@eriksuhmd.com

½ teaspoon grated lemon peel¼ teaspoon prepared mustard¼ teaspoon dried tarragon1/8 teaspoon salt2 (3.5 oz) lean white fish rinsed and patted dry¼ teaspoon paprika1) Combine 2 teaspoons lemon juice, lemon peel, mustard, tarragon and salt insmall bowl. Blend well with fork; set aside2) Coat 12 inch non stick skillet with cooking spray. Heat over medium until hot3) Drizzle fillets with remaining 2 teaspoons lemon juice. Sprinkle one side ofeach fillet with paprika. Place in skillet, paprika side down; cook 3 minutes.Gently turn and cook 3 minutes longer or until opaque in center and flakeseasily when tested with fork4) Place fillets on serving plates, top with Tarragon mixtureMakes 2 servings1 proteinNutrients per serving:Calories125Total Fat3gCarbs1gSodium191 mgCHICKEN

0 Calories 30 Calories 150 Calories 43 Calories 180 Calories Day 5 Total Calories 450 Breakfast Snack Lunch Snack Dinner 1/2 grapefruit 4 Stalks of Celery 3.5 oz Shrimp 5 Melba Rounds 3.5 oz Chicken Breast 8 oz Green Tea Salsa 1 Cucumber 8 ox Oolong Tea 1 Apple 1/2 Apple 45 Calories 65 Calories 115 Calories 50 Calories 175 Calories .

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My favorite HCG cookbook, for example, is 39.95. It consists of 177 pages that include a lot if extraneous information about the author and about the HCG protocol, plus an extravagant amount of wasted space that is not directly related to HCG diet recipes. . you are on the HCG diet. Ther

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