Simple Vinaigrette Recipe

17 Aug

Simple and delicious is the way to go when it comes to dressing your salad. We’re thrilled to be able to share our MWLC Simple Vinaigrette with you today and hope you enjoy!


Food Scales and Weight Loss

16 Aug

While following a weight loss plan, it’s important to stock your kitchen with healthy kitchen gear, in addition to healthy food.  One of the most important kitchen tools you should have is a food scale.  Even if you are eating healthy foods, consuming the correct portion of those foods is important!

3 Reasons to Use a Food Scale While Losing Weight:

1. Using a food scale helps you learn about portion control.  Most people eat serving sizes that are much larger than their bodies actually need, and it’s easy to overeat foods we consider “healthy”.  Weighing out your portions is a great way to keep yourself from eating more than planned.

2. When following a meal plan and recipes that specify portion sizes for meat, a food scale is extremely handy!   Most scales are easy to use, and have a large, digital display.  Measuring cups and spoons can lead to errors in the portion sizes you use while cooking, while a food scale allows you to measure your ingredients accurately.

3. Using a food scale gives you a greater sense of correct serving sizes when you eat out.  As you use a food scale, you will begin to learn what common serving sizes look like, and you will be able to “eyeball” if a serving is too large or small when you are eating out at a restaurant (where you are not preparing the food yourself.)


Healthy Ketchup Recipe

15 Aug

It’s no secret that store-bought ketchup contains a lot of sugar, even some of the organic varieties. We created this recipe with that in mind and are proud to present you with a healthier alternative for all your dipping needs!


Spicy No-Mayo Coleslaw

11 Aug

Need the perfect side dish or snack? Try our Spicy No-Mayo Coleslaw!


2 Vegetables

1 tsp. Mustard
2 Tbs. Freshly Squeezed Lemon Juice or Apple Cider Vinegar
1/2 small clove Garlic, minced
1/4 Fresh Jalapeno or Habanero Pepper, minced
1/4 medium Red Bell Pepper, seeded and diced or shredded
1/2 cup Parsley Leaves, minced
1 cup cored, spiralized Cabbage
Ground Pepper to taste

Whisk the mustard, vinegar/lemon juice, garlic, and hot pepper together in a small bowl.  Combine the cabbage and pepper and toss with the dressing.  Season with ground pepper and refrigerate until served.  Just before serving, toss with parsley.

Extra Weight Affects Brain Function

11 Aug

A recent study has found that the brains of individuals who are overweight, appear ’10 years older’ when compared to individuals of normal weight.

As people age, the brain naturally loses its white matter (the part of the brain that sends information.)

Recently, a Cambridge University group discovered that the loss of the brain’s white matter was intensified with individuals who carry extra weight, indicating that extra weight negatively affects brain function.

The team who completed the study, from the Cambridge Center for Aging and Neuroscience, looked at the brains of 473 people between the ages of 20 and 87, dividing them into lean and overweight groups.

Their findings, published in the journal Neurobiology of Aging, found significant differences in the volume of white matter in the brains of overweight people compared with leaner people. Those in the overweight group had much less white matter than individuals in the leaner group.

Professor Sadal Farooqi, from the Welcome Trust Medical Research Council Institute of Metabolic Science at Cambridge University, who also worked on the study, stated “It will also be important to find out whether these changes could be reversible with weight loss, which may well be the case. This must be a starting point for us to explore in more depth the effects of weight, diet and exercise on the brain and memory.”

Full Article Here:

Benefits of Spiralizing

28 Jul

What is “Spiralizing”?

Spiralizing is a preparation technique used in cooking, that involves converting fruits and vegetables into noodles and chips.


Why Spiralize?

1. Spiralizing your fruits and vegetables contributes to weight loss and a healthier diet.

Spiralized vegetables can be a great substitute for pasta noodles and rice.  With spiralized vegetable noodles, you can eat more and weigh less!  The high fiber and water content in the spiralized vegetables helps you feel fuller longer.  Simply substituting pasta noodles with spiralized vegetables will give you a healthier meal.

2. There are plenty of fruits and vegetables that can be spiralized.

Spiralizing fruits and vegetables can create beautiful and delicious dishes, and add a new variety to your meals.

Vegetables on your meal plan that can be spiralized include Summer Squash, Broccoli, Zucchini, Cabbage, Onion, Cucumber, Radish, Apple, Eggplant, and Peppers. 

3. Spiralizing is quick and easy.

Spiralizing fruits and vegetables takes minutes and adds a creative twist to a meal.  Check out the MWLC Recipes page for delicious, spiralized meals!


Tips for Spiralizing:

  1.  Spiralizing will be most effective when the vegetable or fruit is placed straight.
  2.  Fruits and veggies should be at least 1.5-in. in diameter for best results.
  3.  Remove the core from Apples before spiralizing to avoid seeds.
  4.  Pat noodles dry after spiralizing to avoid ‘watery’ vegetable noodles.

Beef and Cabbage

27 Jul

Try this classic and delicious Beef & Cabbage dish from MWLC!


• 1 Protein
• 1.5 Vegetables

• 1 serving Ground Sirloin
• 1 cup Cabbage, shredded
• 1 clove Garlic, crushed
• Ginger, Chili Powder, Curry
• 1/3 cup Onion, finely chopped

Cook beef, garlic and onion – sauté until tender. Add seasonings and a little water. Simmer 10 minutes. Stir shredded cabbage into mixture and cook until tender. Garnish with cherry tomatoes and parsley.

5 Flavored Ice Cube Recipes

19 Jul

If you’re looking to add some variety to your water, try these flavorful ice cubes!


1. Add a few berries – blackberries, blueberries, raspberries – to each cube in an ice cube tray, add water, and freeze.  This is a delicious addition to throw in your water bottle.

2. Fill an ice cube tray with fresh squeezed lemon or lime juice and freeze. Enjoy the tangy flavor as the ice melts!

3. Slice your favorite citrus fruits – oranges, lemons, limes – and add 1 slice to each cube in an ice cube tray. Add water to the tray and freeze.

4. Make “watermelon ice cubes” by slicing watermelon into small cubes or using a melon baller. Add 1 cube/ball to each cube in an ice cube tray and freeze.

5. Chop fresh mint leaves, add a few leaves to each cube in an ice cube tray, add water and freeze.

Watermelon Smoothie

19 Jul

Who doesn’t want some more delicious watermelon in their life? Give our Watermelon Smoothie a try! 🍉


1 Fruit
1 Dairy

1 serving Plain, Low-Fat Yogurt
1 serving Watermelon, seedless, chopped finely
Fresh Mint to Garnish

In a blender, mix watermelon, yogurt, ice and puree until smooth.  Garnish with mint leaves.

All About Pineapple

14 Jul

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


3 Health Benefits of Pineapple:

1. Pineapples contain a large amount of Vitamin C, an essential vitamin that helps the body create and maintain connective tissue.

2. Pineapples are mostly water! Made up of over 80% water, munching on this fruit will help keep you properly hydrated during the Summer months. The water and fiber content in this fruit will also help you feel full and promote intestinal regularity.

3. Pineapple contains a significant amount of Bromelain, an enzyme that aids in digestion by breaking down protein. Studies on Bromelain have found that it is associated with several health benefits, including cancer prevention and improved immune function.

Quick Tips for Using Pineapple in Cooking:

1. Make a fresh salsa using your favorite spicy peppers and pineapple.

2. Add pineapple to kebabs made on the grill. Try grilling pineapple and watermelon on a skewer together, or adding pineapple to a skewer with chicken or shrimp.

3. Add fresh pineapple chunks to your favorite salad.


Try a Pineapple Recipe!

Pineapple Coconut Cooler

1 Fruit
1 Supplement
Suitable for Fast Track Patients

1 Vanilla Pudding Shake Supplement
6 oz. of Cold Water
1 serving Fresh Pineapple
1/4 tsp. Coconut Extract
Add Ice

Mix supplement and water. Add pineapple and mix well. Add coconut extract. Pour into a tall glass and serve. Garnish with a pineapple chunk.

Pineapple-Jalapeno Salsa

1.5 Fruits
1 Vegetable

1 1/2 servings Fresh Pineapple
1/2 serving Jalapeno Pepper
1/2 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Dice/cube pineapple, seed and chop pepppers, chop onion. Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.