Sweet Potato Caprese Sliders

5 Jun

Sweet Potato Caprese Sliders 

Recipe Yields:  6 Sliders.  1 Slider = 1 Starch, 1/2 Vegetable, 1 Morning Cheese,  1 Fat.

Ingredients:
3 medium Sweet potatoes, washed, peeled and spiralized
3 Tbsp. Extra Light Olive Oil
1 tsp. Garlic Powder
1/2 cup Cherry Tomatoes
6 slices fresh Mozzarella
1 large Egg
Fresh Basil, for garnish
Unflavored Cooking Spray
Pepper, to taste

Preparation:
Preheat oven to 450 degrees F. Spiralize sweet potatoes and place in medium-large bowl. Heat 2 Tbsp. olive oil in a skillet over medium heat and add in “noodles”. Sprinkle with garlic powder and pepper and additional olive oil if needed. Cook for about 7 minutes then set aside in bowl to let cool for a few minutes. Beat the egg and mix into the sweet potato noodles.

Using the bottom of a muffin tin tray, form spiralized sweet potato into the bottom of the pan. Press down with foil if needed. Do this until all sweet potato is used up. Place these in the freezer for 15-20 minutes to form a solid structure.

Line a baking sheet with foil and spray with unflavored cooking spray. Place the sweet potatoes onto the baking sheet and cook for 4-5 minutes in the oven on 1 side, flip and cook for another 4-5 minutes on the other side. When done, remove from baking sheet and top with fresh mozzarella, tomatoes, and basil. Drizzle with MWLC Raspberry Vinaigrette salad dressing if desired.

HAP Weight Loss and Discount

5 Jun

As of January 2016, Medical Weight Loss Clinic has helped 481 HAP members lose 12,721 pounds!   That’s an average of 26 pounds and an average BMI decrease of 4.35 per member!

HAP employees and members can receive discounted rates for joining Medical Weight Loss Clinic.  Receive an additional 16% off ALL program services at MWLC, in additional to all advertised percentage discounts.  Present proof of employment at time of consultation.   This offer cannot be combined with any other offer or discount, some restrictions may apply.

FSA/HSA reimbursement assistance is available.

Book Your Consultation TODAY at https://patients.mwlc.com/Book_Your_Consultation.php

Does TV in the Bedroom Increase Childhood Obesity?

2 Jun

A recent study by scientists at the University College London suggests that children who have television sets in their bedrooms are more likely to be overweight than children who do not.

The study, published in the International Journal of Obesity, analyzed data from over 12,000 young children in the United Kingdom that indicated if the children had a TV in their bedroom or not.  A parent rating of how many hours per day the children spent in general, watching television, was also analyzed.  The first astonishing fact, was that more than half of the children had TVs in their bedrooms at the age of 7.

A few years later, when the children were at the age of 11, researchers analyzed their body mass index and looked at their percentage of body fat.

Girls who had TVs in their bedrooms at the age of seven were 30% more likely to be overweight when they were 11, compared to children who did not have TVs in their bedrooms.  For boys, the risk was increased by around 20%.  This data shows that there is a link between having a TV in the bedroom as a child and being overweight a few years later.

This link is not clear, but the researchers suggest it may be a result of children getting less sleep due to watching TV or eating too many snacks in front of the television screen.  They hypothesize that girls have a stronger link because they are less physically active at this age than boys.

Researchers encourage strategies to prevent childhood obesity to do more to tackle this issue.

Writing in the journal, they say: “While our screens have become flatter, our children have become fatter.”

Original Article Here:  http://www.bbc.com/news/health-40120286

Pork Chops with Apple, Celery and Thyme

2 Jun

Pork Chops with Apple, Celery and Thyme

Serves: 2

Ingredients:
2 tsp. Extra Light Olive Oil
2 Boneless Center-Cut Pork Loin Chops (~3/4 inch thickness)
2 Cloves Garlic, minced
2 tsp. fresh Thyme leaves, chopped and divided
1/2 cup sliced Celery
2 Apples (one granny smith, one gala), spiralized or cored and thinly sliced
2 tsp. Lemon Juice
Pepper to taste

Preparation:
Preheat oven to 375 degrees.  Cover a small baking sheet in foil.  Drizzle 1 teaspoon olive oil on the foil.  Set aside.  In a skillet over medium heat, add 1 teaspoon olive oil.  Season both sides of pork tenderloin with pepper, sprinkle with 1 teaspoon of the thyme leaves.  Place pork chops in hot skillet and brown for 2 minutes per side, when you flip the pork add the garlic for the last 2 minutes.  Transfer the pork/garlic to the prepared baking sheet and bake for 15 minutes or until internal temperature reaches 145 degrees (do not overcook).  In the same skillet that you cooked the pork, add another teaspoon of oil, add the spiralized apples (or sliced), celery, 2 teaspoons lemon juice, 1 teaspoon thyme and a dash of pepper.  Cook for 2 minutes.  You don’t want the fruit/veggies to be soggy.  Divide apple mixture between 2 plates.  Top with one pork chop.  Enjoy!

Spiralized Cucumber Greek Salad

31 May

Spiralized Cucumber Greek Salad

Recipe Yields:  6 Servings.  3 Fats, 8 Vegetables and 1 Morning Protein.

Ingredients:

For the Dressing:
1 1/2 Tbsp. Extra Light Olive Oil
2 tsp. fresh Lemon Juice
1 packet MWLC Creamy Italian Salad Dressing
3 Tbsp. Apple Cider Vinegar
2 tsp. fresh Oregano, minced
1 Garlic Clove, minced
Pepper, to taste

For the Salad:
3 Cucumbers, spiralized*
1 cup Cherry Tomatoes, halved
1/2 medium Red Onion, thinly sliced
1 oz. crumbled Feta Cheese

*If you don’t own a spiralizer, you can dice the cucumbers!

Preparation:
In a medium bowl, whisk together olive oil, lemon juice, vinegar, oregano and garlic. Season with pepper to taste, if desired.  Add the cucumbers, tomatoes, onion, and feta cheese to a large bowl.  Add the desired amount of dressing and toss to combine.  Enjoy!

Fitness Trackers and Calories Burned

30 May

A recent study from Stanford University suggests that fitness trackers (such as Apple Watch, Fitbit Surge and Basis Peak) are good at measuring heart rate, but not accurate at measuring calories burned.  As a result, the study encourages individuals to be cautious about using these devices to determine eating habits.

The study recommended that companies release data that indicated how their devices determine measurements.  The accuracy of seven wrist fitness trackers were tested with 60 participants that walked, ran or cycled.  The devices used in the study were the Apple Watch, Fitbit Surge, Basis Peak, Microsoft Band, PulseOn, Mio Alpha 2 and Samsung Gear S2.    The study showed that six out of seven of the devices had an error rate of less than 5% when it came to measuring heart rate.

When it came to keeping track of energy used during exercise, every device had an error rate of about 20%.

Dr Euan Ashley, co-author of the study from the department of cardiovascular medicine at Stanford University, stated  “If you go to the gym, and you think you’ve lost 400 calories, then you might feel you’ve got 400 calories to play with.  That could be an issue if people were basing their diet on what they thought they had burnt off.”  There is also a very wide difference in calories burnt between one person and another, and fitness trackers do not seem to accurately calculate calories burned for every individual.

Fitness trackers may have a positive effect on activity levels, so complete accuracy may not be necessary if the devices are encouraging more exercise overall.  However, other trials have recently suggested that wearing fitness trackers doesn’t always result in a positive outcome or improved weight loss.

Full article here:  http://www.bbc.com/news/health-40030457

Strawberry Corn Salsa

30 May

Strawberry Corn Salsa

Ingredients:
3 Scallions, finely minced
1/4 cup of minced Herbs (half cilantro and parsley or all parsley, or basil)
Juice of 1 large Lime (about 2 Tbsp.)
2 Spicy Peppers, minced (jalapeños, habanero or your favorite)
1/4 cup of Extra Light Olive Oil
2 cups finely diced Strawberries
1 cup cooked Corn Kernels (use raw if you prefer, or use grilled/boiled corn)

Preparation:
In a medium bowl, add the scallions, herbs, lime and olive oil.  Mix them well and then add in the strawberries and corn.  Mix the salsa and serve with melba toast, or top it over your grilled goodies!

5 Habits to Avoid to Get Better Sleep

22 May

Seeking a better night’s sleep?  As a society, our lack of sleep has been labeled a public epidemic by the Center for Disease Control.  Check out these 5 habits to avoid.