MWLC Omega-3 Benefits

18 Feb

Did you know that in the United States, men consume only 50 percent of their daily intake (RDI) of omega-3s, while women consume just 40 percent of their RDI? Why are MWLC Omega-3s beneficial?

Heart Health
Evidence suggests that EPA and DHA help reduce risk factors for heart disease, including high cholesterol and high blood pressure, and lower stroke and heart attack risk.

Brain Health
A reduced intake of omega-3 fats is associated with an increased risk of age-related cognitive decline and dementia, including Alzheimer’s disease.

Vision Health
Large studies find that people who have more omega-3 fats in their diet are less likely to have macular degeneration, an age-related condition that can progress to blindness.

Joint Health
Omega-3s support joint health by decreasing inflammation. Studies find omega-3s to be helpful for reducing the joint pain associated with rheumatoid arthritis.

Vitamin D: 3 Foods to Add to Your Diet

12 Feb

Hibernating in the winter is normal but the lack of sunlight exposure can mean our bodies make less vitamin D, an important nutrient essential for bone health, reducing inflammation, boosting neuromuscular function and regulating immunity. Instead of reaching for a vitamin D supplement, you can add these three vitamin D rich foods to your diet.

Image result for vitamin d foods

Salmon is a rich source of heart-healthy omega-3 fats, protein, B-vitamins, phosphorus and selenium, which support everything from brain health to immunity. Salmon is one of the best food sources of vitamin D with 447 IUs (75% DV) per 3 ounce serving. Whip up some tasty salmon patties or bake pre-portioned filets in parchment or foil packets in the oven.

Canned tuna in water provides 154 IUs of vitamin D (26% DV) per 3 ounce serving and is a more affordable panty staple than its Salmon cousin. Like salmon, tuna is a source of protein, omega-3 fats, B-vitamins, phosphorous and selenium. Tuna salad is great on its own or as a filling protein topper on a fresh salad.

Did you know that two eggs provide 82 IUs (11% DV) of vitamin D as well as B-vitamins, phosphorous, selenium choline and a bit of iron? Scrambled or hard boiled, you can’t go wrong.

Chocolate Covered Fruit Kebabs

8 Feb

Enjoy this sweet and fruity treat! ❤🍡🍓🍫

Chocolate Covered Fruit Kebabs

Image result for chocolate covered fruit kabob

2 Fruits
1 Snack
Suitable for Fast Track patients

1/2 cup Strawberries, sliced thick
2/3 cup Blueberries and Raspberries, mixed
1 MWLC Double Chocolate Bar
Wooden Skewers

Line a dish or baking sheet with parchment paper. Place the Double Chocolate Bar in a small bowl and microwave in increments of 20 seconds, stirring each time. Once melted, set aside. Thread fruit onto skewers leaving a couple inches open at the bottom. Start by placing a strawberry slice, blueberry, and raspberry, repeating until all fruit is used. Place skewer(s) on lined baking sheet. Using a fork, drizzle skewers with desired amount of melted chocolate and enjoy!

Causes and Prevention of Heart Disease

6 Feb

What causes heart disease?

Heart disease affects the blood vessels and cardiovascular system. Several different problems can result from this, many of which are related to a process called atherosclerosis, a condition that develops when plaque builds up in the walls of the arteries. This buildup narrows the arteries, making it harder for blood to flow through. If a blood clot forms, it can stop the blood flow, causing a heart attack or stroke.

Unfortunately, heart disease can take many other forms as well, including:

  • Heart failure or congestive heart failure, which means that the heart is still working, but it isn’t pumping blood as well as it should, or getting enough oxygen.
  • Arrhythmia or an abnormal rhythm of the heart, which means the heart is either beating too fast, too slow or irregularly. This can affect how well the heart is functioning and whether or not the heart is able to pump enough blood to meet the body’s needs.
  • Heart valve problems can lead to the heart not opening enough to allow proper blood flow. Sometimes the heart valves don’t close and blood leaks through, or the valve leaflets bulge or prolapse into the upper chamber, causing blood to flow backward through them.

How can you prevent heart disease?

Some heart disease risks can be controlled, some cannot, but with the right education and care, heart disease in women can be treated and prevented.

Studies show that healthy choices have resulted in 330 fewer women dying from heart disease per day. Here are some lifestyle changes that contribute to this number:

  • Don’t smoke
  • Manage blood sugar
  • Lower and maintain a healthy blood pressure
  • Lower and maintain a healthy cholesterol
  • Stay active and exercise regularly
  • Lose weight and maintain a healthy weight
  • Eat a healthy and balanced diet

To learn more, visit:

What Makes Someone Successful?

4 Feb

Carol S. Dweck, PhD, published 30 years of her research in 2006 answering the question: What makes someone successful? Her theory? People contain two mindsets: the fixed mindset and the growth mindset. Choosing one over the other alters the success you find in life.


To explain further, Dweck identified five action areas in which the two mindsets diverge: challenges, criticism, success, effort and obstacles.

Here are examples of each mindset. Think of what sounds most like you. Are you someone who thinks with a fixed or growth mindset? If you are in a fixed mindset, it is time to start switching your thought process.

Fixed mindset – avoids failure: “I will not sign up for a full marathon because I don’t think I can do anything longer than a half-marathon.”
Growth mindset – sees failure as opportunity: “I did not finish the full marathon and had to stop. But I’ll try again because I love the idea of challenging my body and pushing it to its limits.”

Fixed mindset – rejects feedback: “My coach is wrong. I know what is best for me.”
Growth mindset – learns from feedback: “I will ask my coach questions during and after our training sessions and take notes to remember what I am told.”

Fixed mindset – gets insecure: “I am jealous of my friend who qualified for the Boston Marathon.”
Growth mindset – gets motivated: “I need to spend time doing speed work to qualify for Boston like my friend did. To do this, I will hire coach who can help me get faster and stronger.”

Fixed mindset – thinks trying means you are no good: “I am already a good cyclist. I don’t need anyone to help me get better.”
Growth mindset – puts in the work: “I’m up at 6 a.m. to train. I can always get a little stronger.”

Fixed mindset – gives up: “I could never run a marathon. I am not a runner.”
Growth mindset – tries: “I think I could run a marathon. Today I will look up running groups in my area and join them for their next session.”


Fully switching from a fixed mindset to a growth mindset can take years, if not a lifetime. But you should practice training yourself to have a growth mindset every day, like you practice your sport every day — it will be worth it. You will view endurance sports not as something so data and results driven but instead as something in which you enjoy the journey.

Deconstructed Sushi

2 Feb

Deconstructed Sushi is an easy recipe to make ahead. You’ll love the Ginger Dressing!

Deconstructed Sushi

Image result for brown rice sushi
Image result for crab meat

1 Protein
1.5 Vegetables
1 Starch

1 serving Brown Rice, cooked
1/2 medium Cucumber, peeled, seeded, cut into small squares
1 serving Crab, cooked
2.5 small Green Onions, diced, garnish

Ginger Dressing Ingredients:
1″ piece fresh Ginger, peeled and quartered
2 medium Garlic Cloves, peeled and minced
2 Tbs. Apple Cider Vinegar
1 Tsp. Dijon Mustard
1 Tbs. fresh Lemon Juice
Pinch of Red Pepper Flakes

Heat dressing ingredients over medium heat for 5 minutes. While your brown rice is still warm, pour the mixture over it and toss to combine. Let cool to room temperature. Assemble each ingredient in a mason jar in the following order:

First (bottom) layer: Brown Rice
Second layer: Cucumber
Third layer: Crab
Fourth layer: Green Onions

Store in the refrigerator until ready to eat. When ready to serve, dump jar’s content into a bowl, toss, and serve with any extra dressing. Enjoy!

Buffalo Chicken Lettuce Wraps

1 Feb

Perfect for the Big Game!

Buffalo Chicken Lettuce Wraps

Image result for buffalo chicken lettuce wraps

1 Protein
1.5 Vegetables
1 Nutrient

1 portion boneless skinless chicken breasts
1 celery stalk
¼ medium onion, diced
1 clove garlic
1 package MWLC Chicken Bouillon
¼ tsp. Cayenne Pepper sauce
1 tsp. Tabasco sauce
6 oz. water
1 large lettuce leave, Iceberg
¼ cup carrots, shredded
1 large celery stalk, cut into 2 inch matchsticks

Combine chicken, onions, celery stalk, garlic, MWLC Chicken Bouillon broth and water (enough to cover your chicken, use more water if needed) in the Instant Pot. Cover and cook high pressure 15 minutes. Natural release.

Remove the chicken from pot, reserve ½ cup Chicken Bouillon broth and discard the rest. Shred the chicken with two forks, return to the pot with the ½ cup Chicken Bouillon broth and the Tabasco sauce and saute 2 to 3 minutes.

To prepare lettuce cup, place buffalo chicken in lettuce leaf, top with ¼ cup shredded carrots, celery and Wrap it up.