No Bake Peanut Butter Cookies

26 Apr

Craving sweets? Don’t deprive yourself, just make the right choices. No Bake Peanut Butter Cookies are here to save the day!


• 1 Nutrient
• 1 Supplement
• 1 Snack

• 1 Chocolate Pudding Shake Supplement
• 1 Oatmeal Nutrient
• 1 Peanut Butter Snack Bar, diced
• 4 oz. Water

Mix chocolate pudding shake supplement with water. Add dry oatmeal and diced snack bar. Mix well, roll into balls, chill then serve!

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Bobbie’s Blog: Your Weight, Wallet & Spring Cleaning

21 Apr

Daunting as it may be to start spring cleaning in the kitchen, it’s the best place to propel your weight loss.  Certainly, getting outside is much more gratifying after hibernating all winter, but the outside can wait while you clean and organize the most important room in your house in relation to your nutrition.

My kitchen overwhelms me and I’m tired of searching high and low for food so here is how I’m tackling the task of spring cleaning:


Complete 5-10 minute projects. A quick purge of a kitchen drawer, wiping down one shelf of the fridge or wiping the exterior of appliances. Small projects build momentum if you need motivation or are short on time.  Over a couple of days, you’ll have completed a lot more than starting and quitting a major overhaul at one time–that’s how I get overwhelmed!

The Fridge

Toss old or expired food, unidentifiable leftovers, and anything you haven’t eaten in 6 months—you likely won’t eat it again. Wipe down surfaces inside and out. Attempt this before your next shopping trip as the fridge is more likely to be empty and less effort to shuffle food around. To maintain, do mini-purges weekly before you shop. Don’t forget to toss the tempting food that calls your name!

Contain It

Consider using clear containers so you can easily stack/store food. A hodge-podge of containers creates storage issues and you often forget what’s inside if you can’t see the contents.  You’ll be more aware of what you have if you can see it, reducing waste and saving money. Nothing worse than tossing wilted, unused produce because you forgot it was there or it was lost in a sea of produce bags.

Take Inventory

Save money by assessing your quantities. Are you buying duplicates of what you already have?  Are you slow to eat certain produce or won’t eat it if it’s not pre-cut? Analyzing your fridge and eating habits can save you time and money, reducing waste.

Cleaning and organizing is just like a diet, chip away at it and over time, it’s much less effort to maintain.  Starting in the kitchen is a great way to build momentum for other projects because the gratification is instant.

Open the windows, put on some music and let’s get to work! Without realizing it, we might even get a work-out in.

My little helper!

My little helper!



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5 Best Spices for Fat Loss

21 Apr

Updated: 5/23/18

Image result for spices

A recent behavioral study that taught adults to jazz up meals with herbs and spices instead of salt led to a decrease in sodium consumption by nearly 1,000mg a day (that’s more salt than you’ll find in 5 bags of Doritos!).

As if that didn’t make your blood vessels shriek with glee, recent research also suggests that some spices can actually target visceral belly fat, reduce bloating and generally improve the lives of the apple-shaped population by 110 percent. Spice up your life today with these top spices for weight loss.


There’s now science to suggest ginger can improve a number of gastrointestinal symptoms. In addition to curing bellyache, a study printed in the Journal of Gastroenterology and Hematology suggests ginger may have a unique ability to accelerate gastric emptying. Freshly grated ginger is delicious in marinades and salad dressings.

Black Pepper

Piperine, a powerful compound that gives black pepper its characteristic heat and taste, has been used for centuries in Eastern medicine to treat multiple conditions including inflammation and tummy troubles. In recent studies, they have found that it may also have the profound ability to interfere with formation of new fat cells – a reaction known as adipogenesis, resulting in a decrease in waist size, body fat, and cholesterol levels. Season your grilled meats and salads with a few grinds; your waist line will thank you.


Cinnamon contains powerful antioxidants called polyphenols that are proven to alter body composition and improve insulin sensitivity. A study printed in Archives of Biochemistry and Biophysics showed that the addition of dietary cinnamon reduced accumulation of belly fat. And a series of studies printed in the American Journal of Clinical Nutrition found that adding a heaping teaspoon of cinnamon to a starchy meal may help to stabilize blood sugar and ward off insulin spikes. Sprinkle cinnamon in your morning oats and smoothies for a smaller waist, less cravings, and appetite control.


Too much spicy food can have you on the toilet more often than desired, but a little hit of capsaicin, the compound that gives chili pepper its powerful kick, has proven to reduce belly fat, suppress appetite and boost thermogenesis – the body’s ability to burn food as energy. A study published in the American Journal of Clinical Nutrition fount that daily consumption of capsaicin improved abdominal fat loss. And a second study by Canadian researchers found that men who ate spicy appetizers consumed 200 fewer calories at later meals than those that did not have a spicy appetizer. You can find capsaicin in hot sauce, but just a couple shakes of some popular varieties can provide nearly 20 percent of your daily sodium limit. For a less aggressive, salt-free kick, try seasoning grilled fish, meats and eggs with just a pinch of ground red chili pepper.

Mustard Seed

Add Mustard to your meal and the feel the burn – literally! Scientists at England’s Oxford Polytechnic Institute found that by eating 1 teaspoon of mustard (about 5 calories) can boost the metabolism by up to 25 percent for several hours after eating. The Zero Belly benefits can be attributed to allyl isothiocyanates, phytochemicals that gives the mustard its characteristic flavor. Just be sure you’re heating things up with a pure and low-calorie variety (mustard seeds and vinegar). That means avoiding anything that’s neon yellow or honey-based.

What are your favorite spices to use?

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Garlic Sauce

21 Apr

Updated: 1/31/19

Try our tasty MWLC Garlic Sauce, perfect for steak, pork chops and hamburgers!


• 1 Vegetable
* Suitable for Fast Track Patients

• 2 Garlic Cloves
• ½ tsp. Dry Mustard
• 1 tsp. Paprika
• ¼ cup Apple Cider Vinegar
• 1 serving Tomato, pureed
• 1 tsp. Cajun Pepper

Blend all ingredients together for about 20 seconds. Good as a sauce for steak or hamburgers.

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Chocolate Covered Strawberries

15 Apr

It’s Friday! Treat yourself to our sweet and delicious Chocolate Covered Strawberries!


• 1 Fruit
• 1 Supplement

• 1 MWLC Chocolate Pudding Shake Supplement
• 1 serving Strawberries

Mix pudding as directed. Dip strawberries and place on wax paper. Chill for one hour. You can substitute for cherries as well.

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Berry Crunch Parfait

12 Apr

Simple, sweet and good for you! We know you’ve been working hard, you deserve this Berry Crunch Parfait!


• 1 Fruit
• 1 Starch
• 1 Dairy

• 1 serving Cereal (100 cal/serving)
• 1 serving Yogurt (add vanilla extract)
• 1 serving Strawberries (chop or use food processor)
• Stevia to taste (if needed)

Layer in parfait glass: Cereal, strawberries, yogurt, strawberries, cereal. Enjoy!

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Bobbie’s Blog: Preventing Careless Eating

6 Apr

Shopping at Costco last week, I noticed the calorie count listed on the menu in the food court. 760 calories for a slice of Cheese Pizza. I used to eat TWO of those slices as a cheap, quick meal! It put in perspective as an example of the mindless eating I did before I joined MWLC.  Seeing the calories gave me a visual awareness of how much food I was eating and didn’t account for.


Are the calories and convenience worth saving a few bucks?


I constantly have to work on being accountable when it comes to impulsive food choices. Having six people in my house that have different diets and needs creates a tough environment to be healthy in. So, I have to work at maintaining habits that keep me moving forward toward my goals. Here are positive habits I am working on:

Take a Seat

Make a point to eat in the kitchen and sit down. Avoid standing or taking food outside of the kitchen. It reinforces the focus on eating instead of watching TV, reading, and working which can lead to overeating if you’re distracted by multi-tasking.

Get Fresh

Feel like you’ll make an impulsive choice? Reach for a piece of sugar-free gum or brush your teeth. Chewing gum or brushing your teeth will diminish the desire to eat.

Pencil It In

Plan snacks or indulgences to avoid hunger or deprivation.  Evenings are my time and can be dangerous if I don’t prepare with healthy options. If I’m not stocked up, I make bad choices.  Instead of eliminating my time, I modify my snack with a healthier option like low-fat frozen yogurt or fresh fruit, so I still have my evening treat.

Portion Control

Avoid eating out of a bag or box which can lead to eating large, endless quantities. Use small plates or bowls that help manage portion size and visually show how much you’re eating.

Cut-Out Hunger

Consider buying pre-cut produce for convenience or plan ahead and cut-up produce for the week.  If you’re short on time and effort, buying pre-cut produce is worth the cost to have a healthy, convenient option on hand.  Hunger and a lack of healthy options are an equation for reckless eating.


Pre-cut fruits and veggies are worth it!


Label It

If all else fails, read the label. In a moment of weakness after having cases of Girl Scout cookies in my house for weeks, I looked at the label. I couldn’t believe 2 cookies amounted to 140 calories—2 little cookies and I easily could have eaten all 12 in the box. Awareness of what you put in your mouth can deter you from making bad choices.

Understanding why and when we eat mindlessly can help change our behavior. How do you work on preventing careless eating?


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Stuffed Mushrooms

6 Apr

From the first bite to the last, we promise you’ll love our Stuffed Mushroom recipe!


• 1 Protein
• 1.5 Vegetables
• 0.5 Starch

• 1 serving Mushrooms, with caps
• ½ serving Celery
• ½ serving Melba Toast
• 1 serving Ground Turkey or Chicken, cooked
• Onion and Garlic Powder to taste

Crumble melba toast, mix with meat, celery and seasoning. Stuff mushrooms and serve.

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Apple Cider Vinegar

5 Apr
Updated: 5/17/18 Apple cider vinegar is touted as a miraculous elixir that can cure indigestion, remove toxins and help you lose weight. A skeptical nutritionist decided to investigate the hype and was surprised to learn some of the claims are ... Read more »