What’s Hiding In Your Foods?

29 Feb

Tracy from MWLC spent some time last week at the Saginaw clinic with WNEM TV5’s Rachel McCrary.  She discussed ways to help you make better choices by identifying hidden fats, learning how to read your labels, understanding what increased sodium intake can do to our bodies and how much sugar is in what we perceive to be healthier foods.  

 

 

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Bobbie’s Blog: Swimsuit Season Is Coming. Train Better Can Help!

25 Feb

When I think about working out, I think about everything I already physically do in a day.  Anything that fatigues me counts, right? Heaving laundry baskets up and down stairs, bringing in the groceries from the car, taking the dog for a walk—these thoughts have enabled me not to work out and I know if I want to propel my weight loss, eventually exercise will have to be part of the plan.

Since high school, I have attempted consistency on my own.  A class here or there, or DVD’s at home – only to fail to find my niche.  Most recently, I attempted a fitness class far above my ability, leaving me nearly vomiting and in pain for a week. Clearly, I needed help!

At the urging of my clinic staff, I called Train Better and scheduled my complimentary assessment. They assured me they were not your typical trainers.  When I hear the words ‘personal trainer’, images of sweaty, burly men yelling and lifting heavy weights comes to mind.  I didn’t want a painful experience or intimidating person making me feel more out of shape than I already was.

Much like Medical Weight Loss Clinic, Train Better creates personalized programs based on your history, ability and goals. They work with people of all ages including many who are rehabilitating from injuries or surgeries. I was assured they wouldn’t hurt me and that their method focuses on doing correct movements, not pushing you beyond your limits.

What to Expect: Your first session will be a physical assessment. Measurements and communication about your history (surgeries, injuries, etc.) and goals will determine areas to focus on.  Low-impact, brief, exercises using minimal equipment will be used to assess your strengths and weaknesses. Bring a water bottle, but don’t expect a typical athletic club. The Wixom location was a quaint gym in a warehouse. Be honest about where you are in your journey and goals—my trainer was understanding and motivating.

Getting fit in Wixom with Train Better!

Getting fit in Wixom with Train Better!

 

Time: 60 Minutes

Difficulty:  The 1 minute cardio challenge to assess my heart rate was the hardest part.  After having four kids, I didn’t wet my pants once, a bonus working out!

Cost: Complimentary first session! Customized programs based on your goals after your first free session. They recommend 8 week sessions for desired results.

How to Schedule:  Call 1-844-FIT-TODAY (348-8632) or visit www.trainbetter.org and make sure you mention you are a current Medical Weight Loss Clinic patient.

If you are looking to jumpstart your physical transformation with exercise, don’t hesitate to take advantage of the complimentary session. Train Better trainers are knowledgeable if you have health issues or injuries which is unique to the fitness world. A lot of exercises scare me, but this was manageable and motivating.  Baby steps to a healthier you and me!

How have you jump started your exercise routine?

Bobbie

A little bird once told me this!

A little bird once told me this!

 

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Apple Cheesecake

22 Feb

Treat yourself to something sweet! Our Apple Cheesecake is the perfect recipe for anyone craving something special!

AppleCheesecake

Servings:
• 1 Protein
• 1 Fruit
• 1 Starch
• 1 Supplement
• 1 Snack

Ingredients:
• 1 serving Cottage Cheese
• 1/2 pkg. Sweetener
• 1/2 tsp. Vanilla Extract
• 1 1/2 oz. Water
• 1 pkg. Vanilla Pudding Shake Supplement
• 1 Butter Pecan Snack Bar
• 1 Crumbled Bread Stick
• 1 small Apple (peeled, cored and diced)
• 3 Tbsp. Water — Sprinkle Cinnamon and Brown Sugar to taste

Preparation:
– Blend the following until smooth:
• 1 serving Cottage Cheese
• 1/2 pkg. Sweetener
• 1/2 tsp. Vanilla Extract
• 1 1/2 oz. Water
• 1 pkg. Vanilla Pudding Shake Supplement
* Microwave the apples until tender and let them cool, then layer mixture from blender.

Topping:
Microwave 1 Butter Pecan Snack Bar with 2 tsp. water until melted (30 seconds). Add crumbled Bread Stick to melted bar to use as crust. When the mixture is cool, add this topping and enjoy!

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How To Become A Slow Eater

19 Feb
Busy people are experts in efficiency. Everything we do is quick, effective and goal-directed. But when it comes to eating, efficiency is not the highest virtue. Quick eating almost always results in overeating. This is because your brain is not ... Read more »

Bobbie’s Blog: Weight Loss & Relationship Survival

17 Feb

No one warns you how relationships will change when you start losing weight. The assumption is: you lose weight and relationships will improve, friendships will blossom and you will look as good as Jennifer Aniston.

Friends ask, “How are you doing it?” or “What do you eat?” while watching what I order or put on my plate. My sister recently said, “I used to be the skinny sister.” As though my identity as the big-boned sister somehow disappeared and now her identity has changed. Husbands often struggle with changes in a household not only due to menu changes, but because their partner is doing what they know they should—eating healthier. Sometimes the people we expect to support us the most are least likely to stand by us and may even sabotage our efforts. Especially when they are afraid of how change will affect them for the better or worse.

My challenge has been learning to handle the offense people express when you decline a piece of birthday cake or a boozy drink.  It’s a slippery slope when I have to deal with other people peer pressuring me to eat or drink to make them feel better about their own choices. I’ve had to make it clear with friends and family my goals or how far I’ve come in order to gather their support. Including them in the journey whether that be meal or party planning makes them less critical of food and lifestyle changes that affect them also.

My husband and I had to make a lot of changes. Without realizing it, our relationship revolved around food. We love to socialize and he’s Polish, so culturally, food is significant to holidays and entertaining. Date nights consisted of indulging and drinks out. We were eating and drinking buddies!  As I started the program, I realized our emphasis on food contributed to my unhappiness in my size. We’ve worked hard to find solutions meal planning for our family, it hasn’t always been easy but we are learning together to make better choices.

Here is how I have tried to make the program a family affair:

Include Partners & Family in Meal Planning

Take your favorite meals and learn how to modify them with your clinic staff. Simple swaps can be delicious and healthy and your family may never know the difference. Now we get frozen yogurt instead of ice cream and my kids still get the thrill of a cold treat. My clinic recommended a tasty low-fat frozen yogurt from our fro-yo shop so we can still all go out together.

A family favorite treat!

A family favorite treat!

 

Focus on Activities not Eating Out

When I started the program, I knew I needed to exercise, so I signed up my husband and I for a 5k run. Changing our date nights to activities still gives us the time together but takes the emphasis off food. Bowling, walks, or a concert – make time out with friends and family about activities instead of eating.

Eating Out

We still go to our favorite Italian restaurant but I don’t order the delicious penne I used to. Instead I order a salad and an appetizer for my meal—steak tips with mushrooms. I feel satisfied and my husband doesn’t feel deprived of his favorite meal. I plan ahead by looking at menus online and determining what I will order before we arrive, it takes the guesswork and temptation out of ordering.

Ask For Help

It doesn’t have to be all or nothing. It requires some creativity and I’m never afraid to ask at the clinic what can I eat if we have plans out. They always give me the ammunition to still live my life and stay on track whether I’m at a holiday party, girls’ night out or a potluck at work.

At the end of the day, your weight loss isn’t just about you. Your family, co-workers and children are impacted as well. Including those around you makes everyone your cheerleader instead of your critic. If you don’t have a strong support network, dig deep to stay motivated and show up every week at the clinic where you are guaranteed to find cheerleaders.

How have your relationships changed since starting your journey?

Bobbie

 

 

 

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Summer Veggie Stir Fry

15 Feb

Enjoy the sweet and savory tastes of the summer season with our Summer Veggie Stir Fry!

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Mock Doughnuts

10 Feb

Reach for something sweet with MWLC’s ‘Mock Doughnut’ recipe below!

MockDoughnuts

Servings:
• 1 Nutrient
• 2 Supplements
*Great for MWLC Freedom Plan patients

Ingredients:
• 1 Vanilla Caramel Crunch Supplement Bar
• 1 Oatmeal Nutrient
• 1 Mocha Pudding Shake Supplement

Preparation:
Chop supplement bar into small pieces. Add packets of Oatmeal and Mocha. Add enough water to hold mixture together. Form into balls and enjoy!

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Guest Blogger Bobbie: A Mom’s Journey

9 Feb

Hi – I am Bobbie. I am wife, a mother of four and a woman who has lost a sense of herself in the chaos called life. I have struggled with attempts at being healthier and finding work out regimes, only to remain in the same place and frustrated.

In 2015, I couldn’t help but notice how amazing a friend and mother of three looked. When she told me she lost weight with MWLC, I was shocked! I thought you needed a medical condition to participate in the programs. I called the next day and was happy to learn that they had a New Mom’s Program for moms like me seeking to lose the baby weight that had stayed with me since the birth of my 3rd child. I signed up the next day at the Brighton clinic and began my adventure. I figured if she could do the program as a mother of three, it was worth giving a try.

May 2013 Beach Vacation with baby #3 - 196 lbs and holding

May 2013
Beach Vacation with baby #3 – 196 lbs and holding

January 2016 Spending time with baby #4 before a night out on the town - 155 lbs and feeling great!

January 2016
Spending time with baby #4 before a night out on the town – 155 lbs and feeling great!

 

 

Seeing results almost immediately, I began enjoying the convenience of fresh foods and shakes. Instead of fast food and late night snacks, I was now reaching for healthier options like fruit and veggies. The accountability and clinic staff guided me in losing 40 pounds and 4 sizes!

Today, I continue to move forward hoping to lose more weight and refine a work-out routine. I have an upcoming 5k this spring that I am nervous to complete, but eager to take on the challenge.

I still am learning how to balance putting my health first–nutritionally and physically when I’m accustomed to putting everyone else first.  As a current patient and guest blogger, I will be sharing my goals, challenges, and successes.  If you have any questions or comments for me, please register and comment on the blog.

Bobbie

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