Grilled Flank Steak

17 Jul

July is National Grilling Month!  Try our Grilled Flank Steak packed with natural flavors from fresh herbs!

Image result for flank steak grill

1 Protein
Suitable for Fast Track patients

1 serving Flank Steak
Unflavored Cooking Spray
1 tsp. Ground Black Pepper
1 tsp. finely chopped fresh Parsley
1 tsp. finely chopped fresh Sage
1 tsp. finely chopped fresh Chives
1 tsp. finely chopped fresh Rosemary
1 Tbsp. Garlic, minced
1 tsp. Crushed Red Pepper

Let steak stand at room temperature for 30 minutes. Prepare grill for direct medium heat. Coat grate with cooking spray. Season steak with pepper. Grill, covered, to desired doneness, turning once. On a cutting board, sprinkle surface evenly with fresh herbs, garlic, crushed red pepper, and black pepper. Remove steak and place on herb/seasoning mixture, turning several times to coat thoroughly. Serve immediately.

Sweet Potato Fries

13 Jul

National French Fry Day isn’t over!  Sweet Potato Fries = yum!

Image result for sweet potato spiralized fries

1 Starch

1/2 medium Sweet Potato, peeled and spiralized
1 tsp. Paprika
1 tsp. Garlic Powder
10 Sprays I Can’t Believe It’s Not Butter
Unflavored Pam

Pre-heat oven to 350 degrees F. Spray smaller baking tray with Unflavored Pam. Spread the spiralized sweet potato noodles out onto the tray. Spray I Can’t Believe It’s Not Butter over top of the spiralized noodles. Sprinkle the Garlic Powder and Paprika over the top and roast the sweet potato noodles for 15-20 minutes. Toss half way through to prevent burning. Cool and serve.

Fruit Fries

13 Jul

Celebrate National French Fry Day with healthy Fruit Fries!

Image result for melon sticks

2 Fruits
Suitable for Fast Track patients

2/3 cup fresh Pineapple
1/4 cup fresh Cantaloupe
1/2 cup fresh Watermelon
Mrs. Dash Fiesta Lime Seasoning

Cut assorted fruit sticks (about 4.5 x .5 inches) of fresh fruit. Sprinkle with Mrs. Dash Fiesta Lime Seasoning and serve.

The Importance of Staying Hydrated with IBD

12 Jul

Our Service Coordinator Christina was asked to share her knowledge about staying hydrated with IBD for this month’s CCFA newsletter.

Image result for drink water

Patients with IBD can get dehydrated very easily. This mostly occurs because of increased water loss during a flare, thus making it even more important to rehydrate your body properly. Your body is made up more than half of its body weight in water.  Water is necessary for every cell and organ to function properly.  It helps in maintaining body temperature, keeping the blood flowing through your body, lubricating joints and removing waste. Because your body loses water through breathing, sweating, digestion and illness, such as vomiting or diarrhea, it is important to always stay hydrated.  Diarrhea is a common symptom of GI diseases and is the leading cause of dehydration. Diarrhea causes the body to lose fluids and electrolytes quickly, which must be replaced to prevent dehydration. In most cases you can restore most of your body’s fluid through drinking water with added electrolytes and through a proper diet.

The intestines play the biggest role in keeping us hydrated. So if you are dealing with intestinal issues, it is extremely important to rehydrate yourself. The intestines actually work with the kidneys to control the level of fluids in the body.  When you are dealing with diarrhea or other intestinal issues, you should increase your water intake so you can restore your body’s natural hydration levels. Do not wait until you are thirsty to drink water; this is not enough.  Thirst is a sign that you are already dehydrated.

If you have difficulty drinking large amounts of water, try to drink small amounts all throughout the day.  Set an alarm for every hour, and when it goes off, drink an eight-ounce glass of water.  Try drinking water through a straw or adding ice cubes, this also helps if you have difficulty drinking water.  There are no set ounces of water you should drink during the day, especially if you are having difficulty with diarrhea. Some other warning signs of dehydration include fatigue, dry mouth, decreased urination, dizziness and headache. One of the best indicators of dehydration is the color of your urine.  If it is dark yellow, you need to drink more water.  Drinking water on a regular daily basis can help decrease your chances of becoming dehydrated and feeling fatigue or dizziness.

Apple Cherry Coleslaw

11 Jul

Try our Apple and Cherry Coleslaw to celebrate National Rainier Cherry Day!

Image result for rainier cherries

**MWLC Freedom Meal Plans ONLY**

2 Vegetables
2 Fruits
1 Dairy


Salad Dressing:
1 Tbs. Apple Cider Vinegar
1 Tbs. Black Pepper
1 serving Non-Fat Greek Yogurt
Almond Extract, to taste

1 cup shredded Cabbage
1/4 cup shredded Carrots
1 small, diced, Honey Crisp Apple
1/4 cup minced Onions
1 serving Fresh Cherries

Mix your serving of yogurt and combine the almond extract to your taste. Add the black pepper and apple cider vinegar and mix them into the yogurt and almond combination. In your jumbo salad spinner, add cabbage, carrots, diced apples, minced onions, and fresh cherries. Lastly, pour your dressing over your salad mixture. Shake all ingredients together, serve and eat.

Mojito Mocktail

11 Jul

Mojito Mocktail anyone?  It’s National Mojito Day!

Image result for mojito

Suitable for Fast Track patients

1 can Diet 7-Up
1 packet of Stevia
Fresh Mint Leaves, to taste
Juice from 1 Fresh Lime

Muddle the Stevia with the mint leaves using a small bowl and end of a smooth or rolling pin. Combine with Diet 7-Up and lime juice with ice and serve.

How to Keep Strawberries Fresh

9 Jul

These tips can help extend the shelf life of your strawberries!

Image result for strawberry

Keep the caps on! This includes the stems and everything. Only cut the tops off when you’re ready to eat the strawberry. Otherwise, it will rot very quickly!

Keep the strawberries dry until you are ready to rinse them.  If you notice any mold on strawberries in your basket, remove them immediately. This will keep the mold from spreading to the other strawberries. One moldy strawberry doesn’t have to ruin the bunch!

Hawaiian BBQ Chicken

7 Jul

Let’s kick off National Grilling Month with this sweet and tangy grilled chicken recipe!

Image result for pineapple chicken grill

Hawaiian BBQ Chicken

1 Protein
2.5 Vegetables
1 Fruit
3 Nutrients
Suitable for Fast Track patientsSuitable for Fast Track Patients

1 serving Chicken
2/3 cup fresh Pineapple, sliced
1/4 medium Red Pepper
5 small Green Onions
1 cup Zucchini
1 tsp Garlic Powder

Heat grill to medium heat. Place chicken on foil and add vegetables and pineapple.
In a bowl, whisk together bbq sauce, and garlic powder. Add 2 Tbsp of the sauce on the chicken. Place chicken onto grill and grill for 13-15 minutes flipping halfway through. When cooked, baste with extra sauce and garnish with green onions.

BBQ Glaze

0.5 Vegetable
1 Supplement
Suitable for Fast Track patientsSuitable for Fast Track Patients

1 Cream of Tomato Supplement
½ serving Onion, finely chopped
2 servings Stevia
2 Bay Leaves
1 tsp. freshly grated Garlic
½ tsp. Pepper
1 cup Water
1 Tbsp. Apple Cider Vinegar
½ tsp. Cayenne Pepper
Pinch of Thyme
1 tbs. Lemon Juice

Cook all ingredients in a medium saucepan, except vinegar. Reduce sauce until desired consistency then remove bay leaves and stir in vinegar.

Nap Time

6 Jul

Did you know that proper sleep habits can make you healthier – and better at your job? Sacrificing sleep may seem like part of the job – working late, worrying yourself into insomnia, or stressing about deadlines.  But you are not alone.  About 40% of Americans never sleep the recommended seven to nine hours, according to the National Sleep Foundation (NSF).  But skimping on sleep can contribute to a host of problems.  In addition to affecting your personal health, sleep is crucial for the health of your job.  Here is how sleeping more can help!

Image result for sleeping sheets

Impress your customers. Twenty-seven percent of tired workers admit to having trouble concentrating, which can lead to mistakes.  Twenty percent are not as productive as they should be, according to NSF data.  Having to go back and fix errors will take up more time.  If you are well rested, you’ll be more efficient at producing higher quality work, achieving your potential.  Sleep well and your clients and coworkers will notice improvements. You may have time to tackle new projects or even shorten your work day.

Be a better driver.  Poor sleep also makes you dangerous on the road, as drowsy driving is similar to drunk driving because your reflexes are delayed and attention to road hazards and traffic is decreased.  Proper rest will make you feel more alert and attentive when you are on the road.

Stay healthier. Your body recovers from stresses overnight.  Without enough rest, your body’s immune response breaks down, making you susceptible to illness where infections and colds may last longer. Sleep more, so you don’t need to call in sick.

Argue less.  Forty percent of people who identify as sleep-deprived admit to being impatient with people at work, according to NSF data. If you’re exhausted, you are more likely to be sarcastic or short. Wake up refreshed and you’ll be more agreeable towards others, which can do wonderful things for customer relations.

Ways to improve sleep?

  1. Take a hot shower to help relax
  2. Don’t check email and limit screen time
  3. Create a list – things to do, worry list
  4. Block off time – we block off time for other important parts of our life, but why not sleep?

Rainbow Salmon Skewers

2 Jul

Need an easy grill recipe?  Try our Rainbow Salmon Skewers!

Image result for salmon squash kabobs

Rainbow Salmon Skewers

1 Protein
2 Vegetables
Suitable for Fast Track patients

1 serving Salmon Fillet
1/4 medium Red Pepper
1/4 medium Green Pepper
1/4 cup Summer Squash
1/4 medium Red Onion
Fresh Cracked Black Pepper
Juice from 1 Fresh Lemon

Cut the salmon into 1 inch chunks. Cut the peppers into 1 inch square pieces. Cut the red onion and summer squash into similar sized chunks and separate. Thread skewers alternately with the onions, squash and peppers, and then the salmon. Spray skewers with non-stick cooking spray, sprinkle with pepper. Cook on a hot grill, turning once, until the fish is cooked through and the veggies are softened a bit. Squeeze fresh lemon juice over skewers before serving.