Fruit and Vegetable Water Infusions

14 Aug

Infused water is an excellent way to add flavor to water while staying hydrated and getting your recommended water intake each day. Try mixing a variety of different fruit, vegetable, and herb combinations to get a drink with delicious flavor and color, without added calories and sugar.

Suggested Ingredients:
Cantaloupe, diced or balled
Muskmelon, diced or balled
Cherries, pitted and halved
Pineapple, cut into chunks
Watermelon, diced or balled
Strawberries, sliced
Orange, slices
Lemon, wedges
Lime, wedges
Cucumber, sliced
Fresh Mint Leaves, chopped
Basil, chopped

Clean all ingredients. Place serving of fruit, vegetable or herb into a pitcher. You can pre-freeze the prepared fruit before placing into the water if desired.

If fruit is consumed, this counts as a serving of fruit on your Meal Plan.

Breakfast…or “Dessert”?

4 Aug

Are you starting off your Morning with Breakfast…or Dessert?

Many breakfast foods can be high in calories, sugar, carbohydrates…or all three! Some popular examples of these foods include pancakes with syrup, muffins, glazed donuts, flavored yogurt, granola, waffles with whipped cream and fruit, flavored bagels, and breakfast sandwiches with sausage, cheese, etc.  These “dessert” foods are often disguised as “breakfast” foods.

Did you know that a basic brownie contains 12-15 grams of sugar and a normal 6 ounce serving of strawberry yogurt contains 18 grams of sugar? The yogurt has more sugar than the basic brownie! Plain non-fat yogurts of any brand are always the better option. These yogurts have less calories and sugar per serving and are a good source of calcium.

The quantity of what you eat for breakfast is very important. Read cereal labels carefully. Most cereals are higher in sugar. When looking for a cereal, it is best to pick one that lists whole grain as one of the first ingredients, select sugar free options, and do not to eat more than one serving.

Eggs are an excellent choice for breakfast. Eggs contain the perfect balance of ample fats, carbohydrates, and protein, which will help to give a fuller feeling and suppress appetite longer. Selenium is found in eggs and is a valuable mineral. Selenium neutralizes certain oxidative stress in our body. Eggs also contain lutein, which is an antioxidant that can help to eliminate environmental exposure to free radicals. For breakfast you want to eat something with fiber, protein, and good carbohydrates.

Fruit is another great breakfast option. Fruit is composed of natural sugar, vitamins, and minerals, which will help with immediate energy and stamina.  Fruit is also sweet and will satisfy your cravings for sugar without adding unnecessary fat and calories.  Fruits are also an excellent source of dietary fiber.

So next time you sit down for breakfast, think about whether the food you pick up is really “breakfast”…or is it “dessert”?

Blue 365 Weight Loss and Discount

4 Aug

Did you know that Blue Cross Blue Shield of Michigan and Blue Care Network members can receive discounted rates for joining Medical Weight Loss Clinic through the Blue Cross and Blue Care Network member discount program, Blue365? 

Medical Weight Loss Clinic became a discount partner with BCBSM in September of 2015.  Since then, MWLC has had 2,794 BCBSM/BCN members take advantage of our discount and these members have lost 70,838 pounds (over 35 TONS!) That’s an average of 25 pounds per member.  

This is big news at MWLC!  Why?  Because we are not only helping our patients lose weight, we are improving their health right along with it!

How can you get in on the savings and the same great results?

Simply show your BCBSM or BCN card to receive your Blue365 discount at any of our locations.  Some restrictions do apply.

Book Your MWLC Consultation Here:

Cooking Without Oil

3 Aug

A lot of recipes have some type of oil in them for cooking and sautéing, however, you can cook without the extra added unnecessary fat in oils. You do not need oil for flavor, for texture or even for keeping things from sticking to your pans. Here are some suggestions for healthier meals without compromising the flavor of the dish.

  • Use water in place of oils for meals cooked on stovetop.If a recipe calls for oil, you can heat up the pan adding 1-2 tablespoons of water. Once the water becomes bubbly, proceed with the recipe as you normally would. Add more water to prevent the food from sticking to the pan.
  • Steaming is the simplest way to cook vegetables without oil. If you do not have a steamer, you can steam veggies in a flat-bottomed pan. Add just enough water to cover the bottom of the pan and bring it to a boil. Add your vegetables and cover tightly. Cook for 1-2 minutes, remove from heat and let steam for 4-5 minutes. Do not add any spices until the end to bring out the best flavors.
  • Nonstick cookware such as pots and pans with ceramic coating helps prevent foods from sticking without having to use oil.
  • Parchment paper will help prevent foods from sticking to the pan when baking. This works best for anything that would call for greasing the pan first. You can bake meatloaf, casseroles, quiches, tofu, potatoes and vegetables on parchment paper. Baking foods on low will also help keep them from sticking. If you would like your potatoes or vegetables a little crisper towards the end of baking, turn the oven temperature up or put the baking pan in the broiler for 1-2 minutes.
  • Medical Weight Loss Clinic salad dressings make a good marinade to sauté meats and vegetables in. Heat up the pan, put the MWLC salad dressing in the pan, add the meat or vegetables and cook over medium to low heat until the meat is cooked thoroughly and the vegetables are tender. The dressing base will add a robust of flavor. You can also use the MWLC salad dressing to sauté fresh herbs and spices in, such as garlic.
  • To bring out the flavor in spicy dishes or garlic, you can squeeze a little juice from a fresh lime or lemon in the bottom of the pan, add the garlic or spices and toast on low heat. You can also squeeze the juice from a fresh lemon or lime over potatoes and vegetables before frying or roasting in the oven.

Benefits of Watermelon

3 Aug

Watermelon may be a favorite Summer snack, but there’s more benefits to this fruit than just a sweet flavor!  Celebrate ‘National Watermelon Day’ but slicing into this juicy fruit.

Benefits of Watermelon

1. Watermelons are mostly water! Made up of over 90% water, snacking on this fruit will help you stay hydrated during the Summer heat.  The water and fiber content in this fruit will also help you feel full, without all the extra calories (one cup of watermelon contains only 46 calories!)

2. This naturally sweet fruit is an easy, healthy dessert for Summer picnics. Just slice and serve!  (Fun tip:  Use cookie cutters to cut watermelon into shapes for kids!)

3. Watermelons are packed with antioxidants, vitamins and minerals. It’s a great source of Vitamins A, B6, and C, as well as potassium!

Diabetes Prevention

2 Aug

Diabetes is on the rise.  Fortunately, losing weight and leading a healthy lifestyle can prevent Type 2 Diabetes.

Join the MWLC Walking Team!

31 Jul

Join the MWLC Walking Team Today!

We would like to invite you, your family and friends to join the MWLC Walking Team in support of the American Diabetes Association.

This August, we will be part of the American Diabetes Association’s Step Out to Stop Diabetes Walk in Detroit and in September, the Tour de Cure Walk in Grand Rapids.

Help stop diabetes! Register today and come get your walk on!

To register, visit: and click on the walk(s) you would like to register for.  Please register under the MWLC Team page.

Every walk a MWLC patient participates in will earn them a FREE week of our Freedom weight loss services and a MWLC Team Shirt.  And by making an online donation patients can receive an additional FREE week of our Freedom weight loss services!  Walk registration and/or donations must be made through Medical Weight Loss Clinic’s Team Page. 

Thank you in advance for joining our team and your support!

Beef Kabobs

28 Jul

It’s been a long week!  Fire up the grill for a healthy and delicious dinner!  Beef Kabobs are just what you need on this Friday night! 

1 Protein
2 Vegetables

Juice from 1 Orange
1 tbs. Splenda Brown Sugar
1/4 tsp. Ground Ginger
1 serving of Sirloin Steak, cut into 1 inch pieces
1 serving Zucchini or Yellow Squash, cut into 1 inch pieces
1 serving Green Pepper, cut into 1 inch squares

Combine first 3 ingredients. Marinate beef 1 hour. Alternate beef and vegetables on skewer. Broil 4 inches from heat for about 8 minutes or until your liking. Also great on the grill!

Herb Ice Cubes

27 Jul

Looking for a way to add flavor to your beverages or an easy way to add flavor to your next meal?  Try adding fresh herb ice cubes!

Freezing is a simple and excellent way to preserve fresh herbs.  Freezing herbs makes it easy to always have fresh herbs on hand to use in cooking meals and for beverages.  If a recipe calls for broth, instead use plain water mixed with fresh herbs and spices to avoid extra sodium.  You can also toss pre-made herb ice cubes into sauces and soups if broth is called for or if you want to add extra flavor.

To Make Herb Ice Cubes:

Wash herb(s) of choice gently and dry.  Mince herb(s) by hand or in a food processor.  Place minced herb(s) into ice cube tray (about 2 Tbsp. per cube), filling each cube about 3/4 full.  Fill tray with boiling water (this will blanch the herbs, helping them retain their fresh flavor and color), then freeze.  Once frozen, place cubes in freezer bags and store.  When ready to use, just simply drop in an ice cube while cooking!

Suggested Herbs to Use:


(Parsley Pictured Above)