5 Tips to Sleep Better

27 Apr

Research indicates that lack of proper sleep and poor sleep quality can contribute to weight gain and obesity, and slow weight loss while following a diet.

Try these 5 tips to help you achieve the right amount of sleep.

1. Cut the caffeine!  Stick to 2 cups or less of caffeinated coffee and tea per day.  Even small amounts of caffeine in the afternoon or evening can make it harder to rest when it’s time for bed.

2.  Clear your mind!  Have too much on your mind?  Practice meditation, jot down your thoughts in a notebook next to bed, or listen to calming music to put aside your worries from the day.

3.  Get comfortable!  Make your bedroom an ideal place to fall asleep.  Avoid computers, cell phones, and TVs an hour before bed, and dim any night lights.  Make your bed comfortable, get the room temperature how you like it, and relax.

4.  Stick to a schedule!  Set a time to go to bed and wake up each day, and stick to those scheduled times.  Move your alarm clock across the room if you have trouble passing up the snooze button.  This helps get your body’s internal clock get on a  healthy routine.

5.  Get active!  Exercise daily – but finish up your workout at least a few hours before bedtime.  Research* has found that regular exercise can improve sleep quality.

More Information About Sleep and Obesity Here: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3632337/

*Source:  http://www.northwestern.edu/newscenter/stories/2010/09/aerobic-exercise-relieves-insomnia.html

Pina Colada

26 Apr

The warm weather has set in and summer is so close, we can feel it! Sit back and enjoy a Pina Colada for a taste of summer! 🍹

Servings:
1 Fruit
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
1 serving Fresh Pineapple
1 tsp. Imitation Rum Flavoring
1 cup Ice Cubes
4 oz. Water

Preparation:
Blend all ingredients together.  Enjoy!

Marinated Vegetable Salad

20 Apr

Not sure what to have for lunch tomorrow?  Try prepping our Marinated Vegetable Salad tonight!

Servings:
2 Vegetables

Ingredients:
1/4 cup Broccoli
1/4 cup Cauliflower
1/4 cup Mushrooms
4 Grape Tomatoes, quartered
1/4 medium Onion
1/4 medium Cucumber
2 MWLC Italian Dressing Packets

Preparation:
Chop all vegetables into small pieces. Put them in a strainer and rinse well. Pour all vegetables into a size appropriate bowl and cover with 2 packets of MWLC Italian Dressing. For best results, marinade overnight, otherwise, let stand 2-4 hours in refrigerator, checking occasionally and shaking the bowl to make sure all vegetables are evenly marinated.

Easter Deviled Eggs

11 Apr

Looking for a delicious Easter snack?  Try MWLC’s Deviled Eggs Recipe!

Servings:
1 Protein
1 Dairy

Ingredients:
1 serving Hard Boiled Egg
1 serving Plain Non-Fat Yogurt
1-2 servings Mustard
Sweetener to taste
Paprika to taste

Preparation:
Separate the egg yolk and egg whites. Blend egg yolks with the yogurt, mustard and sweetener. Fill egg whites with yolk mixture. Sprinkle tops of eggs with paprika to taste.

Feeling creative?  Place bright food coloring into different bowls and add about 1 cup water to each bowl. Steep egg white halves in each bowl, tinting the egg whites Spring colors.  If color is too pale, add more coloring to bowls.  Drain colored egg whites on paper towels and then fill each egg white with yolk mixture.  Shred carrots and place them beneath deviled eggs before serving, if desired.

Easter Carrot Recipes

10 Apr

Carrots aren’t just for the Easter Bunny….check out these delicious carrot recipes this week!

Raw Carrot Salad

Servings:
2.5 Vegetables

Ingredients:
1 cup Carrot Ribbons
1/2 tsp. Extra Light Olive Oil
1/2 Tbsp. Apple Cider Vinegar
3 minced Green Onions (white part only)
1/2 tsp Lemon, zest and juice
Salt-Free Garlic Powder (to taste)
Fresh Dill (to taste)

Preparation:
Use a vegetable peeler to make ribbons from carrot, rotating as you peel. Place all the carrot ribbons in your serving bowl. Note: one carrot makes about 1 1/2 cups of carrot ribbons. Save any leftover carrot pieces for a snack. In a small, lidded jar or container, combine the Extra light olive oil, apple cider vinegar, minced green onion, lemon zest and juice, and garlic powder. Cover with the lid and give it a good shake. Taste and adjust the flavor as needed. Then shake again and use half to 3/4 of it to dress the salad. Add in some fresh dill weed and use salad tongs to toss until well combined. Refrigerate up to a day before serving. Then add the remaining dressing, as needed, right before its time to eat.

**Freedom Meal Plans 5-7 ONLY**

Spiced Carrots

Servings:
2 Vegetables

Ingredients:
2 servings Carrots, peeled and cut into small slices
1/8 tsp. Ginger, freshly grated
1/8 tsp. Jalapeno, minced
1 tsp. Ground Black Pepper
1/2 tsp. Ground Coriander
1/8 tsp. Ground Cumin
1/8 tsp. Curry Powder
1/4 cup Cilantro, freshly chopped
1/4 cup Water
Fresh Lime Juice to taste

Preparation:
Measure the ginger, jalapeño, black pepper, coriander, cumin and curry powder in a bowl, and set aside. Add water and carrots to a sauté pan and bring to a boil.  Cover and saute carrots until slightly tender.  Add the spice bowl mixture and cook, stirring constantly, until carrots are tender.  Remove from heat and add the lime juice and cilantro, stir.

Cinnamon Glazed Carrots

Servings:
1 Vegetable

Ingredients:
1 serving of Carrots, peeled, sliced
Stevia and Cinnamon to taste

Preparation:
Preheat oven to 350 degrees.  Lightly coat carrots with I Can’t Believe It’s Not Butter in a baking dish. Mix stevia and cinnamon together and sprinkle over carrots in desired amount.  Roast carrots until tender.

Benefits of Pineapple

7 Apr

If you’re looking for a delicious treat, grab a Pineapple!  Rough on the outside, and sweet on the inside, Pineapple is one powerful fruit.

Pineapple has no cholesterol or fat, with little sodium.  There are some natural sugars in pineapple though, approximately 8 grams and 41 calories for a half cup.  Pineapples contain Vitamin B, Manganese, and Thiamin.  The mineral Manganese, helps protect your bone density and keep connective tissue stronger.  You want to avoid canned pineapple and consume fresh raw pineapple, due to syrup that is high in calories and sugar that is added to canned fruits.  You get the largest amount of vitamins and nutrients if pineapple is chunked fresh.

The Vitamin C found in pineapple is essential for eye health and can help prevent macular degneration.  Vitamin C, which is primarily a water-based soluble vitamin, gives pineapple anti-inflammatory/antioxidant benefits.  Antioxidants help to repair damaged cells in your body you can acquire from every day exposure.  This also boosts your immune system.  Pineapple also contains dietary fiber that is very essential while trying to lose weight.

Bromelain is an enzyme found in pineapple that helps aid in digestion.  This enzyme helps to break apart proteins while going through our digestive system. Bromelain is found in the core of pineapple and is used to help treat inflammation, colds, and patients at risk for blood clots.

Original Article Here:  http://www.livescience.com/45487-pineapple-nutrition.html

Blue 365 Discount

6 Apr

Did you know that Blue Cross Blue Shield of Michigan and Blue Care Network members can now 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 2,223 BCBSM/BCN members take advantage of our discount and these members have lost 55,589 pounds! 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: https://patients.mwlc.com/Book_Your_Consultation.php

Why to Avoid Bananas While Losing Weight

4 Apr

Bananas may come to mind when we think of healthy food choices, but this fruit may not be the best option when trying to lose weight.  Here’s why you should avoid eating bananas while following a weight loss plan. 

Calories

Caloric balance is key when it comes to losing and gaining weight. To lose weight, you need to consume fewer calories than you burn.  One cup of sliced banana contains 134 calories. Compared to other fruits such as strawberries, which only have 49 calories per cup, or watermelon, which has 46 calories per cup, bananas rank pretty high in terms of calories.

Carbohydrates

Most of the calories in bananas come from carbohydrate, with 34 grams per cup.  Because of this higher carbohydrate content compared to other fruits, bananas do not fit well in a weight loss plan.

Potassium

If you are looking for the potassium benefit found in bananas, there are other options that are a part of a healthy low-carbohyrdrate diet!

Some other fruits high in potassium are:

1/2 cup Cantaloupe:  215 mg

1/2 cup Strawberries:  220 mg

1 small Orange:  237 mg

Original Article Here:  http://livehealthy.chron.com/people-say-bananas-arent-good-eat-diet-2657.html

How to Start Walking

4 Apr

Walking is one of the easiest forms of exercise, because you can do it just about anytime, anywhere.  Check out these quick and simple tips for how to fit walking into your daily schedule. 

1. Before you go to bed, get your walking clothes and shoes ready so it’s easy to put them on quickly and head out the door.

2. Listen to your favorite work out music to get you moving.

3. Schedule your lunchtime walk in your work calendar.

4. Keep everything you need for walking in your car. This way you won’t have excuses like “I forgot my shoes so I can’t go.”

5. Encourage coworkers to join you and create a walking group.

6. Take the dog out for more walks.

7. Walk your kids to the park or playground.

8. Park farther from the entrance at work or the store.

9. Take the stairs instead of the elevator.

Every Step Counts!