Fish is always a Kimkins low carb winner and none are more recipe friendly than halibut! This quick prep recipe offers surprising bite thanks to spicy chili peppers!

Ingredients (serves 4)

• 4 6-oz halibut steaks
• 2 tbsp lemon juice
• 1 tbsp cracked black peppercorns
• 1 tbsp red pepper flakes
• 1 tsp dried oregano (optional)
  

Prepare a BBQ grill for "hot" or preheat the broiler.

Coat both sides of the halibut steaks with lemon juice. Cover both sides of halibut evenly with pepper flakes, oregano and peppercorns. Press firmly into the steaks and set aside. Let sit for 10-15 minutes to allow flavors to penetrate.

Broil halibut steaks 6 minutes on the one side and 3-4 minutes on the reverse or until lightly browned and done according to preference. Allow to rest for 5 minutes before serving.

Nutritional Info (per serving)
Calories: 189
Carbs: 0 grams
Protein: 35 grams
Fat: 4 grams

Thinking about gastric weight loss surgery or Lapband? Keep these post surgical recommendations in mind and be sure you know what to expect.

There's a universal recommendation that morbidly obese patients who are approved for surgical as an emergency health measure MUST permanently avoid high calorie liquids or foods that melt -- like ice cream or milkshakes. If that's difficult to give up now, you'll still have the struggle after surgery (the same for candy or chocolate).

Other favorite foods that may be problematic with the new 1" stomach opening that food must pass through can include beef, bread, chicken, rice and pasta. The tendency can be to focus on easy to eat foods, but when those are high calorie choices the purpose of surgery is defeated. "Stalls" will occur.

We found the comments of weight loss surgery expert, Dr. Morton (below) quite interesting regarding daily protein requirements. The Kimkins way of eating means our members often greatly reduce their appetite due to ketosis. A common question in our community forums is what's the minimum amount they should eat since they're no longer hungry. Our recommendation has been to strive for 70-90 grams of protein a day. We're pleased to see that our suggestion mirrors Dr. Morton's recommendation of 60-80 grams per day. The USDA recommendation for women is 50-55 grams per days.

Common protein content for a chicken breast (50 grams), 6 oz can tuna (15 grams) and 1 large egg (7 grams).

For some people, one side effect of the surgery is enough to encourage them to choose healthy foods. Their bodies find greasy or fatty foods (like fast food) more difficult to digest which can result in "dumping syndrome" (bouts of nausea, vomiting, diarrhea, dizziness, and sweating).

Which foods are most problematic can depend on the type of weight loss surgery you've had. Bariatric expert, Dr. Morton states, "Lapband patients must stay away from soft foods, foods that melt and high calorie liquids. Bypass patients should avoid any concentrated source of sugar such as sweets, whole milk and milk shakes."

Eating lean protein and vegetables before consuming rice or bread can increase satiety and nutrient intake,. "People should have at least 60 to 80 grams of lean protein a day to increase lean body mass and stay healthy and energetic during rapid weight loss," Dr. Morton suggests. [Suggestions in bold mirror the Kimkins weight loss program.]

After Pamela Folle, 49, had Lapband surgery last year she found that she couldn't tolerate steak, hot dogs, hamburgers, or carbonated drinks. She now opts for lean proteins & vegetables, and limits her daily intake to 4 oz of food 3 times a day.

Those who have had weight loss surgery should minimize or eliminate high calorie low nutrient foods like:

• deep fried foods like chicken, french fries
• fast food meals
• high fat foods like pizza, bacon, breakfast sausage
• high sugar foods including cakes, cookies, ice cream, candy
• alcohol
  

Before committing to permanent surgery, why not try a weight loss program that encourages the same eating as the way you'll eat after Lapband?

Kimkins focuses on lean protein, low carb vegetables and healthy fats. This low fat low glycemic approach is what produces our spectacular success stories and can allow very quick weight loss! All without surgery!

Not sure if Kimkins is for you?  Sign up for 10 Reasons to Join Kimkins and get 10 free low carb recipes included!

Check out these warnings from the Lap Band manufacturer, Allegan:

Contraindications: The LAP-BAND^® System is not recommended for non-adult patients, patients with conditions that may make them poor surgical candidates or increase the risk of poor results, (e.g., inflammatory or cardiopulmonary diseases, GI conditions, symptoms or family history of autoimmune disease, cirrhosis), who are unwilling or unable to comply with the required dietary restrictions, who have alcohol or drug addictions, or who currently are or may be pregnant. [Patients who become pregnant will need deflation].

Warnings: The LAP-BAND^® System is a long-term implant. Explant and replacement surgery may be required at some time. Patients who become pregnant or severely ill, or who require more extensive nutrition may require deflation of their bands. Patients should not expect to lose weight as fast as gastric bypass patients, and band inflation should proceed in small increments. Anti-inflammatory agents, such as aspirin, should be used with caution and may contribute to an increased risk of band erosion.

Adverse Events: Placement of the LAP-BAND^® System is major surgery and, as with any surgery, death can occur. Possible complications include the risks associated with the medications and methods used during surgery, the risks associated with any surgical procedure, and the patient's ability to tolerate a foreign object implanted in the body.  Band slippage, erosion and deflation, reflux, obstruction of the stomach, dilation of the esophagus, infection, or nausea and vomiting may occur. Reoperation may be required.
 

Lots of Kimkins weight loss members wear by Almond Breeze nut milk or vanilla low carb shakes as the ideal low carb creamer for their morning coffee.

Check out the nutritional info per generous 8 oz serving (that lightens a lot of coffee!) -- not a bad bet at all!

What are some "must haves" in a home gym?

Start with a suitable place to do your exercise.  Room to move, good air circulation (you're going to sweat!) and a comfortable atmosphere (it really isn't fun to go work-out in a dark and dingy basement).

Variety of exercises to choose from.  Variety is the spice of life.  Exercise DVDs  are a GREAT component of a home gym because they are relatively inexpensive so you can rotate through different workouts.  Choose a variety of cardio and strength training options.  Not only does it help beat boredom, but your body NEEDS to change otherwise it gets stagnant and you won't be making fitness progress.

A pair of good supportive shoes!

The best home gym will be one that you actually USE!  And use for exercise – not for hanging clothes on!   I had an awesome Cardio Glide machine many years ago – it was great!  It held about 22 shirts on hangers for me!  Not my best home gym investment.  Think about activities you like to do at home, or "equipment" you can fit into your life and space, and you will be more likely to incorporate it into your daily routine.  Please don't buy into a lot of the fitness gimmicks out there too.  Remember the ab roller thing?  A little creativity and you could create the same thing with a good rolling pin, or a bicycle tire for a mere fraction of the cost!

All in one weight machines or some free weights?

While many of the all in one machines are pretty cool, and they do give you a little bit of everything in one unit, they do have some big drawbacks.  First of all is price.  You're looking at a rather substantial monetary investment.  Second is space.  They aren't something you can easily move or put away.  Most are designed to be freestanding all of the time.  If you have a separate room or basement you could set it up in great, otherwise it may take up some valuable living space.  Also, machines are pretty self limited.  You only get a set amount of resistance with them and once you reach that point there's no way to increase resistance.

You may want to consider a weight bench with some free weights.  Start small and as you get stronger increase the weights on your dumbbells.  Free weights are a great way to work the upper and lower body.  These can be incorporated with strength training DVDs as well.  Not only will this be less expensive, but it takes up less room, and as you get stronger you can easily add heavier dumbbells to your gym.  Plus, using dumbbells (free weights) really gives you a better workout because it also works on what is called proprioception, and they are also better for working through your own personal range of motion.

Share more fitness tips at the Kimkins Work Out Zone!