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Recipes (139)

Healthy recipes and cooking advice by CalMWM Executive Chef (Shadow Chef) Jeff Huff. For our patients.

Tuesday, 15 August 2017 12:39

Electrolytes Needed

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You never know when you might need an electrolyte formula. And dieters especially in the beginning stages of our Step 1 program might have a special need for them, just because the food intake is so low.
Sunday, 23 July 2017 18:32

Electrolytes - An Easy Home Made Mix

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Electrolytes are important to our health but they do more than you might think. The proper balance of specific electrolytes (most are typically minerals) are necessary for muscle coordination, heart function, fluid absorption, excretion, and nerve function.

Monday, 24 April 2017 08:53

Do's and Don'ts of a Healthy Smoothie

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We all love smoothies but if you aren't careful they can become too high in calories for your weight loss plan!
To avoid going over on calories and carbs here's what you can do:
  • Measure ingredients! While you are in Step 1 you still need to be careful with calories. Just because you are adding in healthy foods doesn't mean smoothies will be calorie free. 
  • For liquids use only one half cup of unsweetened almond milk and/or Mori-Nu Plain Silken soft tofu works. Tofu will take on the flavor of the other ingredients and will give you added protein. Add the calories for the tofu.
  • For sweetness use only approved sweeteners, like stevia or Truvia.
  • For liquids avoid Coconut milk, it is usually too high in fat for our current diet plan. Do not use fruit juices as they are just like adding liquid sugar! (Use extracts or fruit zests instead for the flavor.) Again use the unsweetened almond milk and water.
  • A little non fat plain Greek yogurt is acceptable for thickening. You can also use xanthan gum or guar gum to thicken your shakes if needed (1/4 a teaspoon per serving; if you use too much it can become gummy; available usually in the cooking sections of better grocery stores or health food stores). These are vegetable fibers and are low in calories yet will add some nice thickness without calories. Save flax and chia for Step 3. They can be too high in fat. 
  • "Green" smoothies are great but kale can be overpowering. Try cooked kale (it removes some of the bitterness) in small amounts of just use spinach to start with. Remember these vegetables still count as one of your vegetable servings.
  • Use only approved powdered peanut butter (use PBfit or PB2 Plantation peanut butter as they are pure protein powder without the fat). Most traditional peanut butters still have hydrogenated fats (the unhealthy trans fats) and added sugar.
  • Always add CMWM protein powder into any smoothie recipe to avoid blood sugar spikes when using fruits in your smoothies.
  • Try some of the smoothie recipes at your clinic as everything is already measured out and counted for you!
Wednesday, 14 December 2016 13:23

Santa's Special Spice Blend

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Santa has some special spices to make your veggies or protein something special.

Monday, 25 April 2016 12:47

Cinco de Mayo Options

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Does celebrating Cinco de Mayo next week make you think of Mexican food like enchiladas, tortillas and margaritas? – it's not exactly a low carb eating fiesta, is it?

Monday, 07 March 2016 09:22

A Healthy Snack

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Step 3 patients only: Did you know that popcorn is actually a whole-grain food that is high in fiber and relatively low in calories?

Monday, 22 February 2016 18:36

Seafood Cakes

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Sea Cakes

Seafood Cakes or Gateaux de la Mer (for a dollar more)

Every now and again I like to treat myself (and my wife) to a restaurant style dinner at home, presentation and all. I also like to keep it fast, easy and with as little clean up as possible. Today I'm feeling like cakes-from the sea...like crab cakes, salmon cakes, shrimp cakes and so on. These are fast, easy and can be served as an hors d'oeurve, appetizer or an entree, all depending on the portion. I'll share some flavorful ideas with you today.

Tuesday, 16 February 2016 15:16

Happy Valentines/Presidents Day!

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chef jeff blog

Happy Valentines Day/Presidents Day


How about that for a 'two for' holiday weekend or extended weekend? This calls for a celebration of sorts and you are likely considering preparing a  tasty dinner or two for the event. As always when we face the temptation to treat ourselves during a holiday we must take a moment or two to plan what we will do and make. Special occasions are not the time to break away from all of the hard work we've done to stay on course with our weight management. On the contrary, we can have the best of both worlds, but only with careful planning. Here are some thoughts on how to do just that.

Monday, 01 February 2016 15:10

Spice It Up Brazilian Style

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1Brazilian Spice

Spice It Up Brazilian Style
Now that we're in wintery cold weather hearty soups and stews are on the menu at home more and more. But, maybe it's time to try some different flavors to perk up some of your tried and true recipes. How about some flavors from the South? By that I mean South America. Here's a quick spice blend that hails from Brazil.

Monday, 25 January 2016 15:05

Myths About Crock Pot Cooking

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1crock pot

5 Myths About Crock-Pot Cooking

During these cold winter times nothing seems more comforting than a slow cooked meal from our trusty crock pots. But I've heard some questions concerning cooking with a crock pot, more like myths. I'd like to clear some misconceptions up though for problem free cooking.

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*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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