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Weight Loss

Simple Pan-Seared Salmon

1 tablespoon extra-virgin olive oil
1/2 teaspoon Himalayan sea salt
Freshly ground black pepper
4 (6-ounce) salmon fillets, 1-1/4 in thick

1. Season the salmon with the salt and a few grinds of pepper. Heat the oil in a 12-inch nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, without moving, skin side up, until golden and crisp, about 4 minutes. Carefully flip the fillets and reduce the heat to medium. Continue cooking until done to your liking, 4 to 5 minutes more. Transfer to a platter and serve.

Serving Size = 3 ounces

Weight Loss

Rosemary Steak Strips

2 lb flank steak
4 cloves garlic chopped
2 tablespoons chopped fresh rosemary, plus more for garnish
4 tablespoons extra virgin olive oil
4 tablespoons balsamic vinegar (NO sugar added)
2 teaspoons Himalayan sea salt, plus additional for seasoning after cooking
Cracked black pepper to taste

1. Prepare the marinade. Combine the garlic, rosemary, olive oil, balsamic vinegar, and salt in a large mixing bowl. Whisk until the oil and vinegar emulsify.

2. Place the steak into the marinade. Using your clean hands, work the marinade into the steak until well coated. Set aside to marinade at room temperature for at least 15 minutes, but not longer than 1 hour.

3. While the steak is marinating, prepare your grill for high heat.

4. Grill the steak 4 minutes per side for medium-rare to medium, or until an instant read thermometer reads 130°F. See the temperature guide in the body of the post. For best texture, do not cook above 140°F.

5. Remove the steaks from the grill and transfer to a cutting board. Season with additional salt and cracked black pepper to taste. Rest 10 minutes. Slice thinly against the grain, then sprinkle with additional chopped rosemary. Serve immediately. Leftovers keep in the fridge for approximately 3 days in a tightly sealed container and are delicious cold.

Serving Size = 3 ounces of steak with 2 teaspoons of marinade

Weight Loss

Instant Pot Chicken and Cauliflower Rice Soup

1 tablespoon extra virgin olive oil
1 medium onion, chopped
3 celery stalks, sliced
2-3 garlic cloves, minced
1½ pounds boneless skinless chicken breasts
1 teaspoon dried thyme
1 ½ teaspoon dried parsley
5 cups homemade chicken broth or stock
2 cups cauliflower florets, riced
2 tablespoons chopped fresh parsley
Himalayan sea salt and black pepper, to taste

1. Press the SAUTE button on the Instant pot and let stand until screen reads “HOT”. Add the olive oil.

2. Add the onion and celery and cook, stirring occasionally for 2-3 minutes. Add the garlic and cook for 30 seconds.

3. Press the CANCEL button.

4. Add the chicken, dried thyme, dried parsley and chicken broth and mix to combine. Close and seal the Instant pot. Turn the venting knob to SEALING.

5. Press PRESSURE COOK button and check to make sure the pressure level shows as “High” on the display. Adjust the timer to 8 minutes.

6. When finished cooking, let the pressure come down naturally for 5 minutes, then quick release the rest of the pressure.

7. Open the lid. Remove the chicken from the pot. Shred the chicken with 2 forks.

8. Press the SAUTE button. Return the chicken to the pot.
9. Stir in the cauliflower rice and cook for 1-2 minutes or until tender. Stir in the chopped parsley.
10. Press the CANCEL button. Season to taste with salt and black pepper. Serve warm.

Serving Size = 2 cups of vegetables and 3 ounces of chicken

Weight Loss

Breakfast Stuffed Portobellos

1 tablespoon extra-virgin olive oil
2 cloves garlic, minced
1 cup cherry tomatoes, halved
4 cup baby spinach
Himalayan sea salt
Freshly ground black pepper
Pinch red pepper flakes
4 portobellos, stems removed
4 large eggs
Freshly chopped parsley, chopped

1. Preheat oven to 375°. In a large skillet over medium heat, heat oil. Add garlic and cook until fragrant, 1 minute. Add cherry tomatoes and cook until starting to burst, 5 minutes. Add spinach and cook until wilted, 2 minutes more. Season with salt, pepper, and a pinch of red pepper flakes.

2. Place mushrooms stem side up on a small baking sheet. Spoon spinach mixture into each mushroom. Crack eggs over spinach.

3. Bake until whites are just set, about 30 minutes. Garnish with parsley before serving.

Serving Size = 2 eggs

Weight Loss

Juicy Oven Baked Chicken Breast

1 tablespoon olive oil and 1 teaspoon garlic powder
1/2 teaspoon paprika
1/2 teaspoon Himalayan sea salt
1/2 teaspoon dried thyme
1.5 pounds boneless skinless chicken breasts

1. Preheat the oven to 375F.

2. Mix together the garlic olive oil and spices. Place the chicken breast on a parchment paper lined baking sheet. Spread half the olive oil spice rub on the chicken breast. Flip and coat the other side

3. Bake the chicken in a 375F oven for 25-30 minutes (depending on thickness). Remove from the oven an allow to rest for 5-10 minutes Slice thin.

Serving Size = 3 ounces

Weight Loss

Balsamic Sea Salt Roasted Brussel Sprouts

1 lb. brussel sprouts, halved
1 tablespoon olive oil
1 tablespoon minced garlic
2 tablespoons aged balsamic vinegar, NO sugar added
1/2 teaspoon sea salt

1. First, preheat oven to 375ºF.

2. Then, prep brussel sprouts by washing and patting dry. Slice off the end and then slice in half. Place on a large baking sheet.

3. Drizzle with a generous amount of olive oil, and sprinkle on minced garlic, balsamic vinegar, and sea salt.

4. Using your hands, toss brussel sprouts to make sure that everything is evenly coated and spiced.

5. Place in oven for 23-27 minutes.

Serving Size = 2 cups

Weight Loss

Dill Salmon and Egg Scramble

1 large egg
Splash of water
1/2 – 1 tablespoon fresh dill, minced
1/2 – 1 teaspoon minced garlic
1-2 teaspoons olive oil
1.5 ounces leftover shredded salmon
1/8 teaspoon sea salt
Pepper, to taste

1. Prep eggs by whisking together 4 large eggs, a splash of water, dill, salt, and pepper until combined.

2. Then, heat a medium size skillet to medium/high heat and add in olive oil and garlic. Pour in the egg mixture and cook for 1-2 minutes, using a spatula to scramble. Once the eggs have started to cook, add in cooked salmon.

3. Continue stirring until the eggs have reached desired texture (for about 3ish minutes).

Weight Loss

Baked Lemon Pepper Salmon

Lemon Pepper Salmon:
2 3-oz. salmon filets
1.5 teaspoons lemon pepper
Himalayan sea salt, to taste
2 lemon wedges
Lemon zest, for garnish

Roasted Broccoli:
3 cups broccoli florets
1/2 tablespoon extra virgin olive oil
Himalayan sea salt and pepper, to taste

1. First, preheat oven to 400ºF.

2. Next, prepare salmon, by placing a double piece of paper towel on a large plate. Place salmon filets on top of the paper towel, skin-side down and then place another piece of paper towel on top. Use your hands to press the paper towel into the salmon in order to remove as much moisture as possible.

3. Next, place the salmon filets on top skin-side down on a large cast iron skillet (a baking sheet works too!).

4. Sprinkle on a generous amount of lemon pepper seasoning on top of each filet. Then, season with salt to taste and place a lemon wedge on top.

5. Next, prepare broccoli by cutting into medium-sized florets. Place broccoli around your salmon filets and drizzle on olive oil. Then, season with salt and pepper.6. Bake cast iron skillet at 400ºF for 12-14 minutes or until the salmon is cooked all the way through and flakey.

Serving Size = 3 ounces of salmon and 2 cups of broccoli

Weight Loss

5 Questions to Ask Before You Go on a Diet

If you find it tough to maintain a healthy weight, you aren’t alone. Recent statistics show that 70% of Americans are overweight or obese.

Many people struggle with the yo-yo effect of losing weight then regaining it a short time later. Maybe you’re one of those people and want your next weight loss journey to be the one that works.

There is no shortage of choice when it comes to weight loss programs. But before you go on a diet, ask yourself these 5 questions to improve your chances of success.

1.Why Go on a Diet Now?

Before you choose a diet, understand your personal motivation. With that self-awareness, you are more likely to stay on track. 

Whatever your answer is to the question “why now?”, make sure it’s based on what *you* want and need. If you go on a diet because someone else says you should, your chances of success are low.

Everyone’s motivation is personal. But here are 4 common motivations to help you pinpoint your own:


Upcoming events such as weddings, reunions, galas, etc. offer a tangible target for reaching the point where you feel your best. For many people, events provide a healthy nudge toward achieving their weight loss goal.


If you have a chronic disease, regaining your health can be a strong motivator. Weight loss can contribute to the reduction of symptoms of many chronic conditions. These include high blood pressure, diabetes, depression, and heart disease. 


If you’ve carried excess weight for years, you might discover you’re weary of that state. Weariness can be an effective motivator. This kind of motivation is often the result of therapy or other self-discovery processes.

Enjoying Life

It’s not uncommon for overweight or obese people to feel that their weight is holding them back from enjoying life and pursuing dreams. 

2. Does the Diet Suit Your Food Lifestyle?

Before you go on a diet, think about your food lifestyle.

What are the foods you like or are willing to try? Even for time-limited diets, if a diet requires you to eat foods you don’t like, you’re unlikely to stick with the plan.

Are you on the road often for work? Staying on a diet while traveling can be challenging. Diet plans that require you to eat pre-packaged foods or eat at specific times might not be right for you. If you have to pack three days worth of food, you’re apt to give up on the plan.

Do you prepare or take part in family meals? Weight loss plans that include foods others can eat too will take the spotlight off you. When you feel like you can share what you eat, you are more likely to follow the diet.

Dining out is a challenge anytime you go on a diet. The good news is that most restaurants start with “real food” ingredients. If you often eat in restaurants, look for a program that uses “real food”. This will make something on the menu (or requesting small adjustments) easier. That, in turn, makes it easier to stick to your plan. 

If you’re susceptible to cravings, diet plans that don’t allow snacking might not be the answer.

3. Is It Within Your Budget?

Don’t underestimate the importance of a budget. It can be easy to think that going on an expensive diet will make you stick to it because you won’t want to waste money. Too often, the opposite is true.

Spending more than you can afford on pre-packaged food, drugs, etc. can be stressful. And, as most people who go on a diet know, too much stress is a good way to fall off your weight loss program.

Instead, look for an affordable program that will keep your grocery bill at or below normal. Also watch out for hidden fees. Your weight loss journey shouldn’t include surprise costs.

4. Does It Include Group Support?

For many people, it’s easier to stick with a diet plan with the support of peers. Family and friends can pull you back into old habits. They don’t do it on purpose but it happens.

Sharing challenges, successes, and tips with “strangers” can be powerful. The absence of complex and close emotional ties removes inhibition. Yet, knowing that everyone in the group is on a similar journey creates trust.

Online or in-person, support groups give you community. As with most things in life, community can help you get through rough patches and remain accountable. Plus, helping others can build confidence and lasting friendships.

5. Is There Medical Supervision?

It’s a good idea for anyone who is overweight or obese and ready to go on a diet to get medical approval first.

If you’re already under a doctor’s care, he/she can help you know if the diet plan is safe and appropriate for you.

Even if you don’t have any known issues, a doctor can give you benchmark health data (e.g. blood pressure and heart rate) before you start the diet. It’s also an opportunity to identify early-stage health issues.

When you speak with a doctor before going on a diet, you can also discuss healthy weight loss goals based on your BMI (Body Mass Index).

Of equal importance to pre-diet screening is ongoing medical supervision. As you lose weight, frequent check-ins can make sure you’re lowering your BMI at a healthy rate. A doctor can identity metabolic changes and watch for any early signs of issues.

In Summary

You might know from past experience that not all diet programs are equal. And that a weight loss plan that worked for your friend, isn’t always the right one for you.

You want your next attempt to lose weight to be your last. Take the time to ask questions. Make sure your motivation, lifestyle, and budget align with a program’s structure and parameters. By doing that, you set yourself up for success.

The ChiroThin Weight Loss Program is ideal for people who have tried to lose weight before and didn’t achieve lasting success. If you’re ready to efficiently metabolize more fat and use it as energy, find a ChiroThin doctor in your area today!