Celery Carrot Dip

24 Apr

It’s National Celery Month!  This creamy dip recipe is easy to prepare and easy to send for school snacks and lunches.

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Celery Carrot Dip

1 Protein
1 Vegetable
1 Nutrient

1 Chicken Bouillon Nutritional Supplement
1/2 cup Celery, raw
1/4 cup Carrots, diced
1 serving Cottage Cheese
Garlic Powder, to taste
1 Scallion, finely minced

Puree all ingredients together in a blender until creamy. Serve with celery, broccoli, cauliflower, or carrots. Make sure you count the vegetable servings that you dip with as extra vegetable servings.


Every Kid Healthy™ Week

22 Apr

Childhood obesity is on the rise.  Every Kid Healthy™ Week is an annual observance created to celebrate school health and wellness achievements and recognized on the calendar of National Health Observances. Observed the last week of April each year, this special week shines a spotlight on the great efforts schools are making to improve the health and wellness of their students and the link between nutrition, physical activity, and learning – because healthy kids are better prepared to learn! Anyone can get involved and be a part of the celebration to help support sound nutrition, regular physical activity and health-promoting programs in schools with a school health event. Schools are invited to host an event during Every Kid Healthy Week or anytime in April.

What are you doing to improve your child’s health and wellness?

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For more information, visit:  http://everykidhealthyweek.org/

Pineapple Upside Down Cake

20 Apr

It’s National Pineapple Upside Down Cake Day!

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Pineapple Upside Down Cake

0.5 Protein
1 Fruit
1 Nutrient
1 Supplement

1 Oatmeal Nutrient (Dry)
1 Vanilla Pudding Shake Supplement (Dry)
1 Egg
1 tsp. Sweetener
1 serving Pineapple, sliced into rings

Mix together the oatmeal and vanilla pudding shake. Add sweetener and egg. Add water if needed in small increments to batter. (Thick consistency desired). Spray baking dish with Pam. Place the pineapple rings on the bottom. Spread batter on top of pineapple. Bake at 375 for 20 minutes or until batter is completely cooked.

5 Easy Perennial Vegetables & Herbs to Grow

14 Apr

Most of our favorite vegetables such as peppers or tomatoes (technically fruits!) – are annuals.  They complete their life cycles in a single growing season so we have to plant them year after year.  While there aren’t many true perennial vegetables, there are some that behave that way and can return each year.


  • Asparagus. Once planted, a good asparagus bed can last for decades, with weeds being their only real enemy.  Keep your bed weed-free by adding a layer of compost on top each year.   Asparagus “crowns” can take about three years to fully mature so be patient, as they are well worth the wait for a bountiful spring harvest.
  • Chives. The slender leaves can grow up to a foot long and are very popular throughout the world.  They are easy to grow and can form clumps fairly rapidly.
  • Garlic. Break the head of garlic apart into individual cloves and plant them in a sunny, well drained bed with the root side down.  The soil should cover them so that the cloves barely stick up above the ground. When it’s time to harvest, leave some of the smaller plants to die – they will come up again the following year and will provide a new crop.
  • Peppers. Although they are planted as annuals, pepper plants can be brought inside and cared for over the winter, and returned to the garden in the spring.
  • Wild Leeks. Relative of the onion, Wild Leeks are also known as “Ramps”. These plants are tender early in the spring and produce edible bulbs in the fall, winter and spring.

Chicken Fruit Salad with Yogurt Curry Dressing

9 Apr

National Celery Month is here!  Celery adds a delicious crunch, can boost your fiber intake and aid in digestion and weight loss. This Chicken Fruit Salad recipe is perfect for a light lunch or brunch!

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Chicken Fruit Salad with Yogurt Curry Dressing
**Freedom Plans 5-7 ONLY**

1 Protein
1.5 Vegetables
1 Fruit
1 Dairy

1 serving Boneless Skinless Chicken Breast
6 oz. Plain Low Fat Yogurt
1 Tbs. Light Mayonnaise
1/2 tsp. Curry Powder
1/2 small Apple (chopped, unpeeled)
1/3 cup fresh Pineapple
1/2 cup Celery (diced)
1/4 medium Red Onion (minced)
2 cups of Endive
1 MWLC Chicken Bouillon Fiber Fulfill
1 cup Water


Directions for dressing: In a small bowl mix together the yogurt, light mayonnaise and curry powder with a whisk and set aside.

Directions for salad: In a sauce pan over low heat add MWLC chicken bouillon packet, water and chicken breast and simmer for 10 minutes. Remove pan from heat and let chicken sit in bouillon for 20 minutes or until no longer pink in the middle. Take chicken out of pan and sit on cutting board for 5-10 minutes. Once cooled cut chicken into ¼ inch cubes. In a large bowl mix together the apple, pineapple, celery, red onion and dressing toss to coat evenly. Add the endive and chicken toss again to mix all ingredients together.

Chocolate Caramel Nut Cake

5 Apr

Are you a Caramel lover?  It’s National Caramel Day so satisfy your sweet tooth with our Chocolate Caramel Nut Cake recipe!

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Chocolate Caramel Nut Cake

5 Nutrients
2 Snacks

3 MWLC Pancake Nutrient
2 MWLC Proticcino Nutrient
2 MWLC Brownie Snack Bar
1 MWLC Sweet and Salty Snack Bar


Cake: Create pancake mixture per the packet instructions, add a couple drops of vanilla extract, then microwave both halves separately.

Frosting: Microwave the snack bar for 1 minute in water and then blend the melted bar with the cappucino nutrient. Grind up 1 sweet and salty snack bar and coat the cake. Enjoy!

Walking Tips: Do’s and Don’ts

4 Apr

Set a goal, make a time commitment and keep track of your progress!

Do…See a doctor.  Talk to your doctor before beginning an exercise program and get a full physical. Let the doctor choose an exercise program that is right for you.

Do…Drink water. Extremely important on hot and humid days, drink before, during and after your walk.

Do…Eat well.  Eating a healthy and balanced diet will help you get the maximum benefits from walking.

Do…Choose a smooth level surface. This will result in less fatigue and fewer injuries.

Don’t…Walk right after or before meals. Walking 2 hours after a meal and waiting 20 minutes after your walk to eat should be sufficient.

Don’t…Walk on ice or walk during a lightning storm.  Try walking inside the mall on days with bad weather.

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MWLC Patient Perspectives: April H. – Kalamazoo

3 Apr

“At my heaviest, I really hated any time I had to walk more than a couple of blocks. I rarely took the stairs because I couldn’t climb them without losing my breath and I couldn’t keep up with my husband when we went shopping. I followed a meal plan that consisted of healthy foods like fresh or frozen fruits and vegetables, low-to-no-sodium-added meat, eggs or egg whites, canned tuna, low-fat milk, string cheese, Greek yogurt and a few starches like low-sodium rice cakes or crackers. I didn’t start exercising regularly until I had been with the program for about nine months—at that point I added in workouts consisting of 20 to 40 minutes of cardio and about 30 minutes of weight lifting.

The Kalamazoo clinic always cheered my successes and gave me pep talks when the number on the scale wasn’t moving as fast as I would have liked. I’d tried and failed to lose weight on my own. The support I received from the crew at the clinic was the added boost I needed. I still work out 45 minutes to an hour every day, have adopted a whole-food, plant-based diet, meditate for at least five minutes every day and do my best to get six to eight hours of quality sleep every night. Now that I am 160 pounds lighter, my husband has a hard time keeping up with me! I had hoped to get down to size 12 or maybe even a size 10 – I never in my wildest dreams considered I would be able to wear a size 6! If you’re like me, and have to lose a significant amount of weight, try not to focus on your end goal. Break your journey into smaller, more manageable goals. Be patient and never give up!”

– April H., 50 years old, Kalamazoo

Carrying around extra weight doesn’t just impact self-esteem and confidence, it can also lead to joint pain, trouble performing daily activities and an increased risk for serious health issues like heart disease and diabetes. But losing weight can be incredibly hard—a factor that helps explain why almost 35 percent of Michiganders are overweight and 30 percent are obese.

That’s where the Medical Weight Loss Clinic can help. We are a Michigan-based company run by physicians who take a clinical approach to weight loss. We create customized programs based on each person’s medical profile and weight loss goals, combining one-on-one counseling, food plans, recipes, nutritional supplements and a custom exercise regimen. Our clinics also offer Blue Cross members an exclusive discount through the Blue365 savings program. Members can access the discount by logging into their account.

The Medical Weight Loss Clinic recently helped four Blue Cross Blue Shield of Michigan members lose weight and get their health back on track. Read their stories here: http://www.mibluesperspectives.com/2018/02/09/4-members-share-how-they-finally-took-control-of-their-weight/

Are you ready to start your transformation?  Book a free consultation today!

Easter Deviled Eggs

30 Mar

Looking for a tasty snack to whip up this weekend for Easter?  Try this Deviled Eggs recipe!

6 Hard Boiled Eggs (Cooled)
1/4 cup finely chopped Celery
1 Tbsp. chopped Chives
Low-fat Greek Yogurt
Garlic Powder
Mrs. Dash Seasoning

Cut eggs in half and scoop out the yolks.  Mash yolks with fork in a small bowl.  Add enough yogurt and mustard to make a thick paste.  Add garlic powder and Mrs. Dash seasoning to your taste.  Fill eggs with the yolk mixture using a small spoon or pastry bag and decorating tip.  Decorate the tops with a dusting of paprika and finely chopped slivers of chives.  Chill until ready to serve.  Makes 12 deviled eggs.

***Please refer to your Meal Plan for portion sizes!