Spiralized Cucumber Greek Salad

31 May

Spiralized Cucumber Greek Salad

Recipe Yields:  6 Servings.  3 Fats, 8 Vegetables and 1 Morning Protein.

Ingredients:

For the Dressing:
1 1/2 Tbsp. Extra Light Olive Oil
2 tsp. fresh Lemon Juice
1 packet MWLC Creamy Italian Salad Dressing
3 Tbsp. Apple Cider Vinegar
2 tsp. fresh Oregano, minced
1 Garlic Clove, minced
Pepper, to taste

For the Salad:
3 Cucumbers, spiralized*
1 cup Cherry Tomatoes, halved
1/2 medium Red Onion, thinly sliced
1 oz. crumbled Feta Cheese

*If you don’t own a spiralizer, you can dice the cucumbers!

Preparation:
In a medium bowl, whisk together olive oil, lemon juice, vinegar, oregano and garlic. Season with pepper to taste, if desired.  Add the cucumbers, tomatoes, onion, and feta cheese to a large bowl.  Add the desired amount of dressing and toss to combine.  Enjoy!

Fitness Trackers and Calories Burned

30 May

A recent study from Stanford University suggests that fitness trackers (such as Apple Watch, Fitbit Surge and Basis Peak) are good at measuring heart rate, but not accurate at measuring calories burned.  As a result, the study encourages individuals to be cautious about using these devices to determine eating habits.

The study recommended that companies release data that indicated how their devices determine measurements.  The accuracy of seven wrist fitness trackers were tested with 60 participants that walked, ran or cycled.  The devices used in the study were the Apple Watch, Fitbit Surge, Basis Peak, Microsoft Band, PulseOn, Mio Alpha 2 and Samsung Gear S2.    The study showed that six out of seven of the devices had an error rate of less than 5% when it came to measuring heart rate.

When it came to keeping track of energy used during exercise, every device had an error rate of about 20%.

Dr Euan Ashley, co-author of the study from the department of cardiovascular medicine at Stanford University, stated  “If you go to the gym, and you think you’ve lost 400 calories, then you might feel you’ve got 400 calories to play with.  That could be an issue if people were basing their diet on what they thought they had burnt off.”  There is also a very wide difference in calories burnt between one person and another, and fitness trackers do not seem to accurately calculate calories burned for every individual.

Fitness trackers may have a positive effect on activity levels, so complete accuracy may not be necessary if the devices are encouraging more exercise overall.  However, other trials have recently suggested that wearing fitness trackers doesn’t always result in a positive outcome or improved weight loss.

Full article here:  http://www.bbc.com/news/health-40030457

Strawberry Corn Salsa

30 May

Strawberry Corn Salsa

Ingredients:
3 Scallions, finely minced
1/4 cup of minced Herbs (half cilantro and parsley or all parsley, or basil)
Juice of 1 large Lime (about 2 Tbsp.)
2 Spicy Peppers, minced (jalapeños, habanero or your favorite)
1/4 cup of Extra Light Olive Oil
2 cups finely diced Strawberries
1 cup cooked Corn Kernels (use raw if you prefer, or use grilled/boiled corn)

Preparation:
In a medium bowl, add the scallions, herbs, lime and olive oil.  Mix them well and then add in the strawberries and corn.  Mix the salsa and serve with melba toast, or top it over your grilled goodies!

WSYM: Grocery Store Food Based Plans

29 May

What kind of delicious foods can you eat when following a Medical Weight Loss Clinic plan?  Watch this segment of The Morning Blend with Bob and Mary to find out!

5 Habits to Avoid to Get Better Sleep

22 May

Seeking a better night’s sleep?  As a society, our lack of sleep has been labeled a public epidemic by the Center for Disease Control.  Check out these 5 habits to avoid.

 

 

 

 

Table Salt vs. Himalayan Salt

22 May

Table Salt versus Himalayan Pink Salt – Is Himalayan Salt healthier for you?

Himalayan salt is rock salt from the Punjab region of Pakistan. Himalayan Salt consists of 95-98% sodium chloride and 2-4% polyhalite (potassium, calcium, magnesium, sulfur, oxygen, hydrogen).  Recently, many individuals use Himalayan salt for cooking or garnishing foods.

Himalayan salt’s chemical properties are close to that of table salt, but it differs in that it’s unrefined and unprocessed.. The colors of the salt crystals are off white, while the pink or reddish colors in the veins of the crystals are its mineral impurities.

Because Himalayan salt is unrefined and contains impurities (minerals that are essential for the human body), it’s often thought of as a healthier alternative compared to table salt – this is not the case! The amount of minerals in Himalayan salt is too minimal to make a difference in our diet and we already consume plenty of the same nutrients and elements in our daily fruits, vegetables, etc. The more salt you consume, in any form, the more fluid you retain and the harder your heart has to work to pump blood, which increases blood pressure.  Overall, it’s best to avoid Himalayan salt, even if it’s advertised as a healthier form of sodium.

Four Days

22 May

This poem was written by Brighton clinic patient Chris Wilkinson who has lost 60 lbs.

Titled “Four Days”, Chris was inspired to write this after a wind storm left him without electricity in March.  During this time without power, he found that writing about his struggles reminded him that he shouldn’t let an inconvenience derail his hard work.

CWilkinson Poem

5 Great Reasons to Shop at Your Local Farmer’s Market

15 May

Image result for farmers market

  1. Freshly picked, in season produce is at its peak in flavor and nutrition. Fresh fruit and vegetables are chock full of antioxidants and phytonutrients. Your local farmer’s market should be able to provide a guide so you can easily learn what fruits and vegetables are in season.
  2. Supporting your local farmer’s market strengthens your community and economy. Meet your local farmers; learn about foods grown in your area and catch up with friends and neighbors in your community while stocking up on fresh local goods.
  3. It’s a great activity for the family. Visit different booths with your kids and select a variety of seasonal fruits and vegetables, local dairy or protein. Helping in the menu planning can often mean kids will be more likely to eat the healthy meal prepared!
  4. You can try a new fruit or vegetable! Many farmers’ markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious.
  5. Farmer’s often have recommendations for preparing their goods. They can help you learn how to select and store rare and common fruits and vegetables.

What is your favorite farmer’s market and why?

6 Ways to Give Your Yard an Eco-Friendly Makeover

10 May

With the arrival of spring, here are some landscaping ideas to contribute to the overall health of the planet, turning your yard into the perfect “green” space.

  1. Attract bees and butterflies. If you have a garden, you will want these pollinators in your yard. Planting a diverse array of native plants with a staggered bloom that bees and butterflies are attracted to will draw them to your yard all spring, summer or fall. Your local nursery will be able to help make suggestions.
  2. Welcome bats as the organic pest-control powerhouses they are. Bat houses for these flying mammals with a creepy reputation on your property will help you control pests.
  3. Go native with wildflowers and grasses. Cut back on mowing the grass and add some wildflowers and grasses native to Michigan. Check with your nursery, as some may grow too easily and become invasive.
  4. Plant your own salad. Increase the biodiversity of your yard by starting your own garden. You’ll save money, get exercise and enjoy the fresh fruits (and veggies) of your own labor.
  5. Harvest water from the sky. Install a rain barrel to capture any falling precipitation.
  6. Lower your cooling cost with trees. They help clean the air, provide shade and beauty, and can help reduce home cooling costs in the summer depending on how they are planted.

Link to original article:  http://www.ahealthiermichigan.org/2017/04/06/6-ways-to-give-your-yard-an-eco-friendly-makeover/