Easter Deviled Eggs

30 Mar

Looking for a tasty snack to whip up this weekend for Easter?  Try this Deviled Eggs recipe!

6 Hard Boiled Eggs (Cooled)
1/4 cup finely chopped Celery
1 Tbsp. chopped Chives
Low-fat Greek Yogurt
Garlic Powder
Mrs. Dash Seasoning

Cut eggs in half and scoop out the yolks.  Mash yolks with fork in a small bowl.  Add enough yogurt and mustard to make a thick paste.  Add garlic powder and Mrs. Dash seasoning to your taste.  Fill eggs with the yolk mixture using a small spoon or pastry bag and decorating tip.  Decorate the tops with a dusting of paprika and finely chopped slivers of chives.  Chill until ready to serve.  Makes 12 deviled eggs.

***Please refer to your Meal Plan for portion sizes!

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Diabetes Alert Day

27 Mar

Today, March 27th, 2018, is ‘Diabetes Alert Day’!

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What is ‘Diabetes Alert Day’?

March 27th is the American Diabetes Association’s one-day wake-up call that focuses the public’s attention on learning their risk for developing type 2 diabetes.  The Association encourages the public to take one minute to take the Diabetes Risk Test, because it can protect you for a lifetime.  The Diabetes Risk Test asks users to answer 7 simple questions about their weight, age, family history and other potential risk factors for prediabetes or type 2 diabetes.  

MWLC is an official Diabetes Risk Test location. We encourage you to stop into any of our 32 locations today to take this simple quick test and also have a free blood pressure check.  High blood pressure is a risk factor for type 2 diabetes.  

Today, MWLC clinics will have ADA ‘type 2 preventative tips’ and MWLC staff on hand to assist those who wish to learn more about healthy eating and our services.  After all, MWLC offers customized, medically supervised weight loss services that are designed to help improve the medical conditions associated with type 1 and 2 diabetes!    

Learn More Here:  http://www.diabetes.org/are-you-at-risk/alert-day/?referrer=https://www.google.com/

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National Spinach Day – Health Benefits of Spinach

26 Mar

March 26th is ‘National Spinach Day‘!  

‘National Spinach Day’ was created to celebrate the healthy and nutritious leafy vegetable, spinach!

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How does spinach benefit your health?

Spinach is considered an extremely healthy vegetable! Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, has a very low amount of calories, and is one of the most nutrient-dense foods. In addition to supplying plenty of antioxidants, spinach is considered a good source of vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, zinc, and selenium.

Spinach contains special protective carotenoid compounds that have been linked with decreasing the risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative diseases, and obesity. Spinach also supplies flavonoids, which are a type of powerful antioxidant that protect against disease by fighting free radical damage within the body. These protective compounds make spinach one of the best anti-aging foods there is. Spinach is able to slow down cancerous cell formation because it defends against DNA damage and limits oxidative stress through the presence of antioxidants.  Spinach’s carotenoids protect cells from mutations which can ultimately lead to cancerous tumor growth.

Spinach is also a good source of dietary fiber. Fiber is needed to maintain digestive health because it helps with regular bowel movements, carries waste and toxins out of the body, prevents constipation or diarrhea, and can detoxify the digestive tract.   The fiber found in spinach also works to reduce high cholesterol levels and slows down the absorption of glucose into the blood stream.

How can you celebrate ‘National Spinach Day’?  

  1.  Try out a tasty spinach recipe, like MWLC’s Shrimp and Spinach with Caramelized Onion.
  2.  If you have a garden, make a plan to plant some spinach this Spring!
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Shrimp and Spinach with Caramelized Onion

26 Mar

What better way to celebrate ‘National Spinach Day’ than with this tasty spinach recipe?  Try MWLC’s Shrimp and Spinach with Caramelized Onion recipe for dinner tonight!  

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1 Protein
1 Starch
3 Vegetables

Unflavored Cooking Spray
1/2 medium Onion, thinly sliced
2 cups fresh Spinach leaves, trimmed, rinsed and patted dry
1 portion uncooked medium Shrimp, peeled and deveined
1 clove Garlic
1/8 tsp. crushed Red Pepper Flakes
2 Tbsp. Lemon Juice
1/4 tsp. grated Lemon peel
1 slice of 35-40 calorie Bread for toasted fresh bread crumbs

Evenly spray a large skillet with unflavored cooking spray over medium-high heat and cook onions, stirring occasionally for 2 minutes or until tender. Remove onions and set aside. Spray unflavored cooking spray in same skillet over medium-high heat and cook spinach, stirring occasionally until spinach is wilted. Remove spinach and keep warm. Spray skillet again with unflavored cooking spray and cook shrimp, garlic and crushed red pepper flakes, stirring until shrimp turns pink. Stir in lemon juice, lemon peel and onions. To serve, spoon over spinach and garnish with bread crumbs.

Toasted fresh bread crumbs: Coarsely chop sliced bread. Toast in toaster oven or bake at 350° for 10 minutes.

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Zoodles with Spicy Grilled Tomato Sauce

21 Mar

Zoodles with Spicy Grilled Tomato Sauce

Recipes makes one serving.

One serving counts as:
3 Vegetables

1 cup Zucchini, spiralized or shaved into ribbons
2 small Tomatoes, halved
4 Garlic Cloves, minced
1/4 tsp. dried Oregano
1/4 tsp. Red Pepper Flakes
2 Tbsp. fresh Basil, chopped

Combine tomatoes, garlic, oregano, and red pepper flakes in a bowl. Heat a grill pan (or sauce pan) over medium heat and spray with nonstick cooking spray. Add tomatoes, flesh-side down. After a few minutes, flip and turn heat to low. Cook low and slow until tomatoes start to burst and soften. Once they are very soft, turn off heat and let cool. Transfer tomatoes to a blender or food processor and add fresh basil. Pulse until desired consistency. Pour sauce over fresh zucchini and serve.

Recipe and Photo by Sarah in Canton.

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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!

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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.

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Chicken Florentine

16 Mar

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

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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.

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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

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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.

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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.

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