Alcohol and its Effects on Metabolism

30 Mar
Alcohol contains empty calories and has no nutritional value. It can often contribute to malnutrition because the high levels of calories in most alcoholic drinks can account for a large percentage of your daily energy requirements. Even one alcoholic drink a day can ... Read more »

Turkey Joes

28 Mar

It’s almost lunch time! Enjoy our delicious and satisfying MWLC Turkey Joes!

TurkeyJoes

Servings:
• 1 Protein
• 1 Vegetable
• 0.5 Dairy
• 1 Nutrient

Ingredients:
• 1 serving Ground Turkey Breast
• ½ serving Green or Red Pepper
• 3 oz. Plain Low-Fat Yogurt
• ½ serving Spinach
• 1 Vegetarian Sloppy Joe Nutrient
• Add: Cilantro, Cumin, Garlic and Onion Powder to taste

Preparation:
Cook the ground turkey together with the spinach, peppers and cilantro. Sprinkle cumin, garlic and onion powder on the turkey mixture to taste. While the turkey is cooking, warm up the nutrient in a quart sized microwave bowl. Stir in the turkey mixture, top with yogurt and enjoy!

Please follow and like us:

Bobbie’s Blog: Eliminate Holiday Feasting

24 Mar

Don’t let all those pastel colors and teeny candies fool you this Easter. Whether it’s an Easter basket, candy dish or holiday feast, trouble is lurking if you aren’t prepared. I learned the lesson the hard way on Halloween—one mini Snickers turned into 20. Normally, I can control what food is in my house these days, but on holidays it’s tough when others are bringing goodies in and in quantities I can’t control.

If you are planning on hosting family or celebrating elsewhere here are some ideas to eliminate temptation:

Leftovers

Pack up the leftovers and send them home with guests if you are hosting. Or pack them up and bring them to work for co-workers.

Easter Baskets for Children

Fill their baskets with anything but candy. They will still get a kick out of a basket full of fun items instead of sugary treats and if you’re like me it’s less temptation to peek in their basket in the evenings looking for a chocolatey treat. Bubbles, sidewalk chalk, books, fruit snacks, Play-Doh, crafts, etc.

BobbieS-EBasket

Don’t Go Hungry

Eat before you go or when you expect visitors to avoid overeating.  If you’re traveling, bring your shaker, drinks, bars and anything you need outside of your own kitchen to survive the uncertainty of traveling. Preparation removes the excuse of making bad choices and regret.

Out of Sight, Out of Mind

If you are hosting and feel inclined to provide food that is tempting, keep it out of sight until right before it’s time to eat. Then send it home with someone else, so it isn’t calling your name! Chips, candy dishes, nuts, etc. all lead to quick mindless snacks that add up.

Friday, Saturday or Monday

If you feel you’ll get a pass because it’s a holiday make sure you weigh-in before, it will keep you honest and accountable. Weigh-in Monday and try to get back on track at your next meal if you fall off course.

Dish to Pass

Bring a healthy option you can eat if you’re uncertain what will be served. Fruit salad, veggies, turkey, are ideas. Don’t forget a beverage, water or something diet friendly so you don’t drink something you’ll regret.

Holidays are fun but tough on a diet, plan ahead and eliminate the stress and anxiety.  Don’t let one day or weekend with the family derail your hard work and efforts!

BobbieS-Easter

Bobbie

Please follow and like us:

EAT MORE, NOT LESS!

22 Mar
The Perfect Diet There’s so much emphasis these days on finding that perfect diet or ideal meal replacements or just simply curbing those food cravings when there should be much more on educating ourselves on proper nutrition. Meal replacements and protein ... Read more »

Hidden Sugars Among Condiment Choices

21 Mar

Tracy and Rachel from WNEM’s TV5 are back to discuss hidden sugars among what we perceive to be healthier condiment choices because of creative marketing.  Always read the ingredients on labels!      

 

 

Please follow and like us:

Bobbie’s Blog: The Cost Of Exercise, Cheaper Than You Think

17 Mar

One of the excuses I have used when it comes to exercise is that it costs money. As though all the fit people in the world have expensive gym memberships or amazing in-home gyms, while I sit here living on a budget. The reality is, that is nothing more than an excuse and as I have researched, there are a lot of resources available for ANY budget. Just like there are workouts for all shapes, ages, and abilities.

If you are looking to jumpstart exercise and accelerate your weight loss, here are some affordable ways to get moving.

Free Trials

Train Better personal trainers provide a free personal training session to Medical Weight Loss Clinic patients. They can create a customized program for all abilities, ages and sizes without the intimidation. For more info visit trainbetter.org or call 1-844-348-8632.

There are programs that will give you a free class to see if you like it and you just might! From boxing to group training sessions, you can experiment to see if it’s your niche.  If you’re not brave enough to go it alone, bring a friend. Or if you’re nervous about your athletic ability–ask what skill set the workout is designed for before committing.

YouTube Videos

YouTube has exercise videos you can do at any hour in the comfort of your home. Use your computer, iPad or smart phone to do exercise videos for free and at your convenience.

BobbieS-ExerciseLaptop 600x800

Groupon

A fun way to find unique classes and facilities at an affordable price. I recently found an aerial exercise class for $12. Search by geographical area or the health and fitness category for deals.

On Demand

While sitting on the couch watching TV, I found a fitness network through my cable carrier’s On Demand. From Yoga to Cardio Dance, there are a variety of programs for all abilities.  If you’re already paying for cable, you likely have this feature.

Walking / Running

Fresh air and your own pace are always priceless. If you don’t have a fitbit to measure your pace, steps or distance you can use an app on your smartphone such as Map My Run to measure your time and distance. There are a lot of fitness apps at the touch of your phone to help you workout. Music helps also!

The most fun I’ve had working out was at SkyZone Trampoline Park where they have Skyrobics. My first class was $5! Neighbors suggested I give it a try and together we went bouncing at our own pace to music to a lightly structured workout led by an instructor. It was fun, different and I didn’t feel out of my league.

If you need accountability like me, affordable classes can keep you motivated and spark your interest. But in most cases you already have free resources at your fingertips.  So, let’s move and eliminate the excuses—we might be pleasantly surprised with the results.

Bobbie

a635c3b9bb8e14850ff3aa7660958bf7

 

 

Please follow and like us:

How to Read Nutrition Labels

17 Mar
How to Read Nutrition Labels Healthy eating starts with knowing the facts about what you are putting in your mouth. Reading nutrition labels can help you make wise food choices; knowing how to read the “Nutrition Facts” on a food ... Read more »

St. Patty’s Day Shake

17 Mar

Happy St. Patrick’s Day!  🍀 Give our St. Patty’s Day Shake a try!

StPatty'sDayShake

Servings:
• 1 Supplement
* Suitable for Fast Track Patients

Ingredients:
• 1 Vanilla Pudding Shake Supplement
• 6 oz. of water
• Ice
• Green food coloring

Preparation:
Mix supplement, water, ice and a few drops of green food coloring in blender. Garnish with shavings from a chocolate mint snack bar.

Please follow and like us:

Cheesy Cauliflower Soup

16 Mar

Grab your favorite soup bowl! Our delicious Cheesy Cauliflower Soup recipe is sure to warm you up!

CheesyCauliflowerSoup

Servings:
• 1 Vegetable
• 1 Starch
• 2 Nutrients

Ingredients:
• 1 Macaroni and Cheese Pasta Nutrient
• 1 Cream of Mushroom Soup Nutrient
• 1 serving Cauliflower
• 3 cups Water
• Dash of Pepper
• Dash of Garlic Powder

Preparation:
In a saucepan, mix together all ingredients and bring to a low boil. After it starts to boil, reduce heat to simmer for 15 minutes.

Please follow and like us:

Key Lime Pie

14 Mar

Happy Pi Day!  Since it’s one of the most delicious and mathematical days of the year, we figured we should celebrate with our tasty Key Lime Pie! Get your forks ready! 🍴

KeyLimePie

Servings:
• 1 Protein
• 1 Starch
• 1 Supplement

Ingredients:
• 1 serving Cottage Cheese
• ½ tbs. Key Lime Crystal Lite Powder
• 1 Vanilla Pudding Shake Supplement
• 1 serving Cereal (100 cal/serving)

Preparation:
Mix cottage cheese, vanilla supplement, and Crystal Lite in blender with 1 oz. water. Put mixture in bowl over cereal. Let chill 1 hour.

Please follow and like us: