Tools & Recipe Resources
Fitbit One Activity + Sleep Tracker



Recipes for clients in ND LCD, modified VLCD, or in maintenance:

Taken from Academy of Nutrition and Dietetics

Baked Fish & Veges in one wrap
With this recipe, when buying fish, buy a pound of it (16 oz) and divide into 4 serving, therefore each serving has 4 oz! Its a great way for people to gauge what 4 oz is. Instead of the cooking spray (since the popular ones are just hydrogenated oils) – take a paper towel and line the pan with olive oil since the recipe already calls for 2 Tbsps of EVOO (extra virgin olive oil)

Roasted pork with sweet potatoes & brussel sprouts
Again, buy a pound of the pork and divide in 4 portions = 4 oz, if pork is not a prefereence, you can use any other lean cut of meat of your preference. * For any patient in the modified VLCD program, simply make without the sweet potatoes

Soy Vegetables and Chicken
With this recipe, ideally, using fresh celery and carrots is best, second best is frozen, but avoid canned since the texture of canned vegetables tend to be mushy, bland and unappealing.

Mango Edamame Salsa & Broiled Tilapia
Disregard the Serving Suggestions…Note: Mango salsa is great with tortilla chips or pita chips, in a wrap, on a salad, or mixed with cooked rice or quinoa. avoid the tortilla chips/pita chips part since these add empty calories/carbs.

Portobello Stuffed Fish Fillets
With this recipe, again, cooking sprays tend to be hydrogenated oils so use olive oil instead. Also, substitute the tsp of margarine with butter, even if it may say trans fat free, its trans fat free per serving so it does contain amounts of trans fat. For those wondering about the ingredient for wine, don’t fret- the alcohol burns off when used in cooking.

Also, be mindful of store bought bread crumbs most are high in sodium and may contain preservatives. Here is a link for homemade bread crumbs.

Couscous Wrap
For this recipe, it calls for 12 oz of chicken, again, buy a pound (16 oz) and buy 8 tortillas instead of 6 therefore, each serving is still 2 oz of the chicken/wrap and a lot easier to divide out into each serving.

Tortilla Pizza
This ones pretty good as is. If need be you can add grilled chiken pieces to it for non vegetarians

Easy Chicken Cacciatore
This recipe is great as is- enjoy!

Pork Tenderloin Scaloppini
Great as is, but if pork is not preferred, replace with chicken or other meat of choice

Mediterranean Wrap
Again, this recipe says 2 oz of chicken, buy a pound (16 ozs) and buy 8 tortillas (maybe even sprouted grain tortillas ) and portion it out to 8 servings. Left overs can be refrigerated (you can even freeze the ones you make if they are already wrapped and then they are good to go for an easy lunch the next day).

Peanut Noodles with Vegetables
Great as is. Bok choy and edamame are great for you, and good to expand your typical veggie choices! Bok choy looks like celery and very high in calcium, and edamame is a great source of protein (don’t eat the pods because they are too fibrous)


RECIPES From Cooking Matters:

Tuna Boats
great snack idea – replace canola oil with olive oil.

Turkey Chili Vegetables
Turkey Chili with vegetables and the white bean basil chicken chili , but replace canola oil with olive oil and bake sure that the canned ingredients are not lined with BHT and are organic and Non – GMO. The price difference is usually only 15 cents a can extra and definitely worth it!

White Bean Basil Chicken Chili
Turkey Chili with vegetables and the white bean basil chicken chili , but replace canola oil with olive oil and bake sure that the canned ingredients are not lined with BHT and are organic and Non – GMO. The price difference is usually only 15 cents a can extra and definitely worth it!

Turkey Tacos
These turkey tacos are good but can be better as lettuce cups if you replace the taco shell with a lettuce leaf

Sweet Potato Shepherds Pie
This recipe is appropriate for the LCD Program and maintenance because of the starches but its sweet potatoes so a really good choice!

Spicy White Bean Dip
Replace white beans with garbanzo beans and you have hummus which tastes a LOT BETTER – Serve with celery, carrots, cucumbers, broccoli, cauliflower!!!


HEALTH LINKS & Other Useful Tools




For Clinicians:

Cognitive Behavioral Treatment of Obesity, A Clinician’s Guide, by Zafra Cooper, Fairburn, Hawker

Best Weight: A Practical Guide to Office-Based Obesity Management
by MD Yoni Freedhoff, MD PhD Arya M Sharma
For Patients:


The Complete Beck Diet for Life,  by Judith S. Beck, Ph.D

Why We Get Fat, by Gary Taubes

Death by Food Pyramid, by Denise Minger

In Defense of Food: An Eater’s Manifesto Paperback, by Michael Pollan

The Omnivore’s Dilemma: A Natural History of Four Meals, by Michael Pollan

Fast Food Nation: The Dark Side of the All-American Meal Paperback by Eric Schlosser



Not Quite Nirvana: A Skeptic’s Journey to Mindfulness Paperback by Rachel Neumann

Happiness is a State of Mind, by Gyalwang Drukpa

Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health, by Dr. Michael Breus



The Cancer Fighting Kitchen, by Rebecca Katz with Mat Edelson

The Longevity Kitchen, by Rebecca Katz with Mat Edelson

True Food, by Andrew Weil, M.D. and Sam Fox with Michael Stebner



Food Inc
Supersize Me
Fat Sick and Nearly Dead
Fat Head
The Perfect Human Diet
Forks Over Knives
More Than Honey
Hungry for Change
Food Fight
King Corn
The Harvest
Food Beware: The French Organic Revolution
Food Chain$
A Place at the Table
Our Daily Poison



Here is a little compilation of our favorite phone apps and resources!


Appetites 2.0.2 (Apple)

  • Presents step-by-step virtual cooking classes. User friendly and incredible video quality.
  • Free download offers limited recipe collection, but additional available for purchase.

Panna 2.7 (Apple)

  • Bi-monthly cooking magazine featuring master chefs providing a virtual cooking school. One free issue with additional issues/subscription available for purchase.  Easy to follow recipes using seasonal and easy to find ingredients.



Headspace 2.0 (Apple, Android)

  • The self-proclaimed “gym membership for the mind,” Headspace teaches you to meditate and provides resources to support the effort. This version shows off an updated platform design which delivers a new user experience.

Calm 1.07 (Apple, Web)

  • Delivers scenic backgrounds, soundscapes and guidance for meditation, sleep and relaxation anywhere, anytime.



The Walk 1.2 (Apple, Android)

  • Part activity tracker, part story, part game. Users walk in the real world to move in the game where every step is counted.

All-In Yoga 1.2 (Apple, Android, Windows)

  • 45 pre-installed yoga programs that can be customized as desired.
  • 300 poses and breathing exercises with instructions.



Spark People (Android, Apple)

  • Easily track food & calories on the go
  • Log your fitness & watch exercise demonstrations
  • Keep up with the latest trends in health and fitness with our articles, videos and recipes

My Fitness Pal (Android, Apple, Web)

  • World’s most popular health and fitness app! With the largest food database by far (over 5,000,000 foods), fast and easy to use calorie counter.