Boiling the Perfect Egg

20 Sep

How do you like your eggs?  Check out this ‘Egg Doneness Guide’ to determine the perfect cook time when boiling eggs. 

Once you’ve got your eggs cooked to perfection, try whipping up one of these recipes!

Deviled Eggs

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.

Dill Yogurt and Egg Salad

Servings:
1 Protein
1 Starch
1 Dairy

Ingredients:
4 Hard Boiled Eggs, shells removed
1 serving Plain, Low-Fat Yogurt
Fresh Dill, chopped
1/2 tsp. Ground Mustard
1/4 tsp. Garlic Powder
Fresh Ground Black Pepper, to taste
1 serving Diet Snack Crackers, for dipping

Preparation:
In a bowl, use a fork to smash up the eggs. Add yogurt, dill, mustard, spices and combine mixture. Add spoonfuls to snack crackers. Top with fresh black pepper and fresh dill.

Benefits of MWLC Nutritional Supplements

20 Sep

Medical Weight Loss Clinic’s Nutritional Supplements are an important part of our meal plans.  They provide lean protein to help stimulate your metabolism for a faster, more consistent weight loss.  Incorporating these products into your weight loss program will increase your weight loss efficiency by up to 30%.

Our Nutritional Supplements also prevent hair loss and nail breakage while you’re losing weight, and help to enhance your skin elasticity so you’ll look as great as you feel!  Available in a wide variety of flavors, our Nutritional Supplements will also provide delicious variety to your food plan!

Learn how to lose weight without feeling deprived!  Check out our Recipes page to see all the delicious ways you can prepare our Nutritional Supplements! 

For MWLC Recipes, visit http://patients.mwlc.com/Recipe

Introducing MWLC’s TrimXCEL!

20 Sep

Introducing TrimXCEL for appetite control!  

This NEW formula is a unique and proprietary blend, developed by Medical Weight Loss Clinic using 5 ingredients that have been shown to reduce appetite and promote weight loss.

TrimXCEL promotes a feeling of fullness, and increases serotonin to reduce appetite and improve mood and happiness!  This special formula will also help you convert food into energy and enhance your fat and carbohydrate metabolism.

Learn today how TrimXCEL can make your Medical Weight Loss Clinic program the last weight loss plan you’ll ever need!

Book a Consultation TODAY!  https://patients.mwlc.com/Book_Your_Consultation.php

Meal Planning Rules for Weight Loss

18 Sep

Meal planning isn’t only essential for losing weight, it is vital.  In a study of 40,500 adults, published in The International Journal of Behavioral Nutrition and Physical Activity earlier this year, more than half of the participants reported they meal plan at least occasionally. Those who did so were more likely to eat a healthy diet and maintain a healthy weight. There are several possible reasons for this association, study authors say.

  1. When you plan, you eliminate the “What should I eat for dinner today?” dilemma that keeps many from making their own meals, and resorting to overeating when they walk through the door at dinnertime.
  2. Meal planners may strategically pick recipes that take, say, less than 20 minutes to make, which means “I have no time; calling delivery is quicker,” is no longer a valid excuse.
  3. You’re prepared and have all necessary ingredients on hand when you plan ahead.

Meal planning nixes pretty much every excuse you have for not cooking. But just like your overall weight-loss plan, your meal plan needs to be individualized to work. Practice these three meal-planning rules and you will be planning like a pro in no time!

Meal Plans Need to Taste Good

You don’t need to be deprived to lose weight, but planning your meals to be delicious is a must.  After all, you’ll only eat that zucchini pasta with marinara if it actually appeals to you. Otherwise you’ll be calling your favorite take out place.

The hard thing about this is you can’t always anticipate what will taste good later in the week. Just because you crave Mini Taco Salads on Sunday doesn’t mean you’ll want them on Wednesday. Learn how you can sub out different options that still meet your objectives for a healthy meal. This could mean everything from having lunch for breakfast and a smaller version of breakfast for snack, to choosing steak rather than chicken and quinoa rather than brown rice at dinner.

Delicious meal plans also include Lemon Meringue Cheesecake for dessert on Thursday or Apple Pie Pancakes and a Watermelon Martini for brunch with your friends on Saturday. Ditch the idea of deprivation and let yourself be excited about what you’re going to eat.

Develop an Adaptable Meal Plan

As much as meal planning is about, well, planning, it’s also about learning how to adjust when life happens. Specifically, it’s about learning how to make decisions in key moments so that, in the future, you know how to navigate those situations with a positive outcome.

Try this: Look at your day or week and be realistic. It’s not just listing each meal for each day. It’s thinking, ‘I know I have a work dinner tonight, so if I have the ravioli, what do I have for my snack?’ How do you make sure you cover your nutritional bases to stay satisfied and healthy? (Yes, you can have both.)

As you develop that skill, you’ll be able to better deal when life happens and you leave your healthy lunch at home or your manager declares she’s treating everyone to lunch. And you’ll know how to select an option from a restaurant near your office or off the menu that still meets your nutritional goals for a particular meal.

Meal Planning Isn’t Necessarily Cooking In Batches

Now about those color-coded containers. For some people, prepping meals for the week on a Sunday is easy. This could mean cooking and portioning out entire meals, or it could mean prepping vegetables, fruits, proteins and starches and keeping them separately in the fridge. Then, when it’s meal time, you toss things together and add your seasonings.

For others, this screams extreme boredom. There will be a day that week when you won’t want anything to do with that meal. This can backfire, especially if you get on the scale and don’t see any change, despite the fact that you’ve been eating greens, cauliflower rice and lean proteins.

What feels easy for you? A weekend warrior cooking session?  Great!  But that’s not the only way to succeed. If it has a stick-with-it-ness, your strategy won’t fizzle out after a week or two. Figure out your personalized meal plan based on what’s healthy and delicious to you – and consider talking to us!  We can help!

Planting Fall Herbs

15 Sep

Fall is a prime time for planting the hardiest of herbs that actually can grow very well outdoors in areas with mild winters or brought inside.  Plant them in a container to easily shelter them from the elements and you can have a pinch of fresh herbs any time right at your fingertips.

Some herbs like cooler weather such as parsley (flat Italian or curly), sage, rosemary, thyme, chives, lavender, cilantro and mint. Within a few weeks, you will be rewarded with the freshest flavors that you can add to any of your dishes.

Dill can add a lemony tartness to subtle fish.  Rosemary can replace the flavor of fat in lean chicken.  Sage can draw out the earthy flavor in pork.  Thyme can amplify the savory and robust flavor of beef.

Give it a try – you have nothing to lose, but everything to gain in terms in flavor!

Michigan Grown Fall Harvest Underdogs

11 Sep

When it comes to Michigan produce, people tend to think of cherries, apples and blueberries, but those are just the tip of the grown-in-Michigan iceberg.  In fact, there are many more including these three fruits currently in season. Enjoy the fall harvest!

Raspberries

These juicy red berries are super nutritious thanks to vitamin C and fiber.  Although commonly thought of as a summer fruit, Raspberries are harvested in Michigan throughout the end of September.  Add the berries with a hot pepper for a sweet and spicy combination.  Add a handful of berries to enhance a salad or a quench your thirst with a glass of berry infused water.

Eggplant

Not only are Eggplants high in fiber, iron and potassium, they come in a variety of colors and shapes.  Eggplants make for a great entrée or side dish and are in season from July to late October.   Grill up some eggplant steaks on the grill to add to a salad or you can make a tasty Middle Eastern inspired dip to serve with raw vegetables.

Plums

Some plum varieties ripen at the end of the summer through mid-September.  In addition to being high in potassium, fiber and antioxidants, plums also contain lower amounts of sugar than some other fruits.  Use this fruit as a wonderful accent to fish or pork or as a dessert with other seasonal fruit garnished with fresh mint.

Soba Noodle and Vegetable Bowl

8 Sep

Soba Noodle and Vegetable Bowl

Recipe makes 1 serving.

Servings:
1 Starch
1 Fiber
3 Vegetables

Ingredients:
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

Preparation:
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 Schafer.

Zoodles with Spicy Grilled Tomato Sauce

5 Sep

Before Summer weather is over, here’s a recipe to use up your garden veggies!

Zoodles with Spicy Grilled Tomato Sauce

Recipes makes one serving.

One serving counts as:
3 Vegetables

Ingredients:
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

Preparation:
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 Schafer.

Chef Bobby’s MWLC Fire Shot

5 Sep

Curious about the benefits of Chef Bobby’s MWLC Fire Shot?

Ginger – This antimicrobial antioxidant will help eliminate congestion, fight the chills, and treat fevers.  It’s fragrance and spice is very powerful, so start small and work your way up.  In addition, ginger does not only help in warming you on a cold day, but can help promote healthy sweating, which is very much helpful during colds and flu.

Lemon – Excellent at treating sore throats, coughs, and relieving sinus pressure, lemons are also extremely high in vitamin C and citrus acid.  This helps in the fight against infection.  And it doesn’t just end there, lemons have been known to contain medicinal values and antibacterial properties.  It also has traces of iron and vitamin A.

Turmeric – This natural antiseptic is extremely high in antioxidants and has very powerful inflammation fighting properties.  It’s been used widely to reduce sinus inflammation and relieve sinus based headaches.

Studies have shown that acetic acid in apple cider vinegar may lead to weight loss in several ways:

  1. Lowers blood sugar levels: In one rat study, acetic acid improved the ability of the liver and muscles to take up sugar from the blood.
  2. Decreases insulin levels: In the same rat study, acetic acid also reduced the ratio of insulin to glucagon, which might favor fat burning.
  3. Improves metabolism: Another study in rats exposed to acetic acid showed an increase in the enzyme AMPK, which increases fat burning and decreases fat and sugar production in the liver.
  4. Reduces fat storage: Treating obese diabetic rats with acetic acid or acetate protected them from obesity and increased the expression of genes that reduced belly fat storage and liver fat.
  5. Burns fat: A study in mice fed a high-fat diet found a significant increase in the genes responsible for fat burning, which led to less body fat buildup.
  6. Suppresses appetite: Another study suggests acetate may suppress centers in the brain that control appetite, which can lead to reduced food intake.

Bottom Line: Animal studies have found that acetic acid may promote fat loss in several ways. It can reduce fat storage, increase fat burning, improve blood sugar and insulin response, as well as reduce appetite.

Chef Bobby’s MWLC Fire Shot

All Freedom and Fast Track Meal Plans

Ingredients:
4-5 knuckles Ginger
3 Lemons  
3 knuckles Turmeric  
1 tsp. Cayenne Pepper 
1/2 cup Braggs Apple Cider Vinegar
Fresh Mint Leaf

Preparation:
Gather all recipe ingredients and make sure everything is properly cleaned and washed.  Add the ginger, lemon, and turmeric into a juicer, making sure the juice is properly extracted.  Pour juice from juicer into a 2 liter glass pitcher and add the apple cider vinegar.  Add 1.5 liters of water and enjoy over ice or simply drink it chilled.  Always store in the refrigerator.  Garnish with a fresh mint leave and enjoy!

Watermelon Fruit Pizza

1 Sep

Watermelon Fruit Pizza

Servings:
2 Fruits
1 Dairy

Ingredients:
1 cup Watermelon, wedges
1 serving Plain, Non-Fat Yogurt
1/3 cup Blueberries (Can use Blackberries instead if desired)
1/4 cup Strawberries, sliced
Fresh Mint Leaves

Preparation:
Cut watermelon into wedges.  Top each wedge with plain, non-fat yogurt, strawberries, and blueberries.  Garnish each wedge with mint leaves.  Enjoy!