Chocolate Raspberry Milkshake

19 Mar

Did you know that this week is ‘American Chocolate Week’?  What better way to celebrate than with MWLC’s Chocolate Raspberry Milkshake!

Image result for chocolate raspberry shake

1 Dairy
1 Fruit
1 Nutritional Supplement

8 oz. 1% Low-Fat Milk
1 serving fresh, or frozen, Raspberries
2 drops Banana Extract
1 MWLC Chocolate Pudding Shake Nutritional Supplement
3 Ice Cubes

Pour the 8 oz. serving of 1% milk into a blender. Next, add the Chocolate Shake Supplement, one serving of fresh or frozen raspberries, and 3 ice cubes into the blender. Blend until smooth. Add 2 drops of banana extract into the shake mixture and blend all ingredients for a few more seconds. Top with a mint leaf and enjoy while it is fresh.

Please follow and like us:

Sloppy Joe’s

18 Mar

It’s National Sloppy Joe Day!  This vegetarian version is healthy and easy to prepare.  Prefer Turkey Joe’s?  No problem!

Sloppy Joe’s

Image result for sloppy joe's

2 Vegetables
1 Starch
1 Nutritional Supplement

1 Vegetarian Sloppy Joe Nutritional Supplement
1 serving Onion, cooked
1 serving Green Pepper, cooked
1 Diet Bun

Prepare Sloppy Joe Nutritional Supplement and add vegetables. Serve on Diet Bun.

Please follow and like us:

Chicken Florentine

16 Mar

Looking for a noodle recipe to celebrate ‘National Noodle Month’ in March?  Check out our Chicken Florentine recipe!

Image result for soba noodles

1 Protein
1 Starch
3 Vegetables

1 portion boneless, skinless Chicken Breasts (cut into 1-inch cubes)
1 Tbsp. dried Italian Seasoning
1 serving Soba Noodles
1 small Tomato (chopped)
1/4 Onion (medium sized, chopped)
1/2 cup Zucchini (chopped)
1 Garlic Clove (sliced)
3 cups Water
1 cup fresh Spinach
Unflavored Cooking Spray

Heat a stockpot over medium high heat, spray bottom of pot with unflavored cooking spray. Season the chicken with Italian seasoning, and add to the pot. Cook for about 5 minutes, until chicken is browned on all sides. Remove chicken from the pot. Add tomato, onion, zucchini, garlic, water, and soba noodles to the same pot. Bring to a boil; stir and turn soba noodles frequently with tongs for about 3-5 minutes. Return chicken to the pot and stir in with other ingredients, add spinach just before serving.

Please follow and like us:

Walking: Lose Weight and Improve Your Health

15 Mar

It’s easy!  One of the safest exercises you can do, walking often doesn’t require special skills or training like a sport or gym workout might. It doesn’t require prior training or conditioning and doesn’t involve a great deal of physical exertion in the beginning.  Studies have even shown that due to the design of our body, walking is more natural than sitting, standing or running, and walking is not as stressful to the body as other exercises.

Want to get started?  A good pair of walking shoes, comfortable clothing, a pedometer, and you’re all set!  Don’t forget a bottle of water to stay hydrated!

When Hippocrates said that “walking is man’s best medicine”, he didn’t realize that thousands of years later, new benefits of walking would be discovered daily.  What are some health benefits of walking?

  1. Burns almost as many calories as jogging
  2. Eases back pains
  3. Slims your waist
  4. Lowers blood pressure
  5. Reduces levels of bad cholesterol
  6. Reduces heart attack risk
  7. Enhances stamina & energy
  8. Lessens anxiety & tension
  9. Improves muscle tone
  10. Easy on your joints
  11. Reduces appetite
  12. Increases aerobic capacity
  13. Can be done in short bouts
  14. Slows down osteoporosis bone loss
  15. Can be done when you’re traveling

Image result for walking

Please follow and like us:

National Nutrition Month: Shop Locally

14 Mar

Throughout ‘National Nutrition Month’ in March, the Academy of Nutrition and Dietetics encourages everyone to “Go Further with Food” by choosing foods that are healthy for your body and environment.  Shopping locally at Farmer’s Markets is one way to “Go Further with Food”.

Food purchased at local farmers markets often is more affordable and tastes better than at commercial grocery stores because it is locally grown and naturally ripened.  When you shop at farmers markets, you are cutting out the middleman (the grocer store) and paying the farmer directly.  You will be buying produce in season and in its freshest form.  This is a great way to get fresh produce at a lower cost.  Buying locally grown food also helps conserve natural resources and has a minimal effect on the environment.  Some farmers markets are even open year-round!

Try talking to the local farmers at the market about fruits and vegetables.  They will often share how the food is grown, what it tastes like, and they can help give ideas of different recipes to prepare with the food.

Plan ahead when you shop locally.  Bring a shopping list and purchase foods you know how to prepare.  You can buy certain product (like blueberries) in bulk and freeze it for when the produce is not in season.

Please follow and like us:

Soba Noodle and Vegetable Bowl

13 Mar

Soba Noodle and Vegetable Bowl

Recipe makes 1 serving.

1 Starch
1 Fiber
3 Vegetables

1/2 cup Soba Noodles, cooked, drained, and rinsed
1/4 medium Red Onion, thinly sliced
1/2 cup Cremini and/or Shiitake Mushrooms, sliced
1 cup Chopped Broccoli Florets
2 Garlic Cloves, minced
1-inch piece of Ginger, peeled and minced
1/2 of a Serrano Pepper, thinly sliced
1/4 tsp. Chinese 5-Spice Powder
2 cups Hot Water
1 Chicken Bouillon Fiber Fulfill
1/2 cup Baby Spinach, chopped
Cilantro, optional garnish

Cook soba noodles according to package directions. Measure 1/2 cup noodles. Drain and rinse. Meanwhile, heat 2 tablespoons water in a large saucepan over medium heat. Add red onion, mushrooms, and broccoli and sauté for two minutes. Add ginger, garlic, serrano pepper, and Chinese 5 Spice powder and cook for two minutes. Add hot water to a bowl and whisk in Chicken Bouillon Fiber Fulfill until dissolved. Add mixture to saucepan and bring to a boil. Add spinach, cover, and simmer on low for 10-15 minutes until veggies are tender. Garnish with cilantro if desired.

Recipe and Photo by Sarah in Canton.

Please follow and like us:

St. Patrick’s Day Shake

12 Mar

Looking for a healthier version of a St. Patrick’s Day Shake?  Look no further!  Add a dash of Mint extract for an extra hint of flavor!

Happy St. Patrick’s day!   

1 Nutritional Supplement
*Suitable for Fast Track Patients

1 Vanilla Pudding Shake Nutritional Supplement
6 oz. Water
Green Food Coloring
Mint Extract, optional

Mix Nutritional Supplement, water, ice, and a few drops of green food coloring in a blender. Garnish with shavings from a Chocolate Mint Bar or add mint extract.

Please follow and like us:

National Pack Your Lunch Day

10 Mar

March 10th is ‘National Pack Your Lunch Day’!  

Related image

Packing your lunch is a great idea for many reasons! Packing your lunch puts you in control of what you are choosing to eat, the portion sizes you consume, helps you to develop a long-term healthy habit, results in you having more energy and stamina, and it will keep your metabolism stimulated to burn calories because you will be eating the correct balance of foods and you’ll have healthy snacks available throughout the day.

When you pack your lunch you are in control of the portion sizes and what seasonings are being used. Be sure to season your foods, using non-sodium seasonings, before they are packed this way they will not be bland. A good idea for your dinner meal, plan to prepare more food than what you are going to eat, this way you can  immediately portion and place the leftover protein and vegetables into containers. Place the containers in your lunch bag for work the next day and refrigerate if necessary. Don’t forget to place your supplement powders or bars in your lunch bag also! This saves you a lot of time in the morning when everything is already prepared and packed.

On the week nights when you know you will not have any leftovers available, make a back-up plan. At the beginning of the week or over the weekend, whichever works for your schedule and will not be overwhelming, make a list of the groceries you will need for the week to set yourself up for success. You can hard boil eggs, pre-cook chicken, and chop up a bunch of vegetables and fruit – this way you can easily grab these foods and go. Cottage cheese and canned tuna are easy to measure and readily available to consume.

You can organize your refrigerator for Monday through Friday lunches so you know what meal is for when. It is a great idea to make yourself a note and place it on your refrigerator or counter-top, wherever it will be noticed to remind you to not forget your lunch.

There are lunch boxes that can keep your fresh foods staying and tasting fresh longer. When trying to eat healthy, it is always a great idea to find others who are packing their own lunches and trying to eat healthy themselves. This way you will avoid eating out and helps hold everyone in the group accountable. You may also get some great recipes and ideas to help you stay focused on eating healthy and achieve your goals.

If you do not have a refrigerator at work you can pack a cooler in your car and plan your meals based on that. Several foods are good chilled. For example, shrimp, tuna, cottage cheese, hard boiled eggs, and any raw vegetable or fruit. Always make sure to keep a box of supplement powders or bars in your car in case you forget to grab them, you have reserve.

If you are worried about your lunch being stolen from a community refrigerator at work, they now make lunch boxes that lock. This way you do not have to worry about your lunch coming up missing or being tampered with.

You can see packing a lunch is very important! By not eating out you are significantly cutting back on salt and fat intake. Preparing, pre-planning, using fresh foods, watching seasonings, and using portion control is a big part of our health!

Please follow and like us:

BBQ Meatballs

9 Mar

It’s National Meatball Day!  Our BBQ Meatballs are the perfect appetizer to bring to a party!

Image result for ground turkey meatballs

1 Protein
0.5 Vegetable
1 Snack

1 serving Ground Turkey, extra lean
1 tsp. Garlic Powder
1/4 medium White Onion, diced
1 tsp. Ground Black Pepper
Chopped Parsley, as desired
1/4 tsp. fresh Basil
1 bag MWLC BBQ O’s
Unflavored Cooking Spray

Preheat oven to 350 degrees Fahrenheit. Crunch up the snack bag of Barbeque O’s, then in a medium mixing bowl combine all ingredients and gently mix together. Take the ground turkey mixture, sort and roll one inch meatballs. Place the meatballs on a baking tray coated with unflavored cooking spray. Bake the meatballs for 26-28 minutes. Once time is up, let the meatballs sit for a few minutes and serve while warm.

Please follow and like us: