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!

7 Tips for Healthy Dining Out

3 Apr

7 Tips for Healthy Dining Out

Eating out at restaurants doesn’t mean you have to throw in the towel on your healthy diet. With the smart tips below, you can easily plan out your strategy without feeling like you sabotaged all of your hard work.  Prepare to dine out with confidence!

Dining Restaurant


Plan ahead. If you had a bigger lunch earlier in the day, plan on eating a light dinner in the evening. Familiarize yourself with cooking terms, as this will make ordering easier if you have a special dietary need.

Choosing a Restaurant

Think ahead. Visit restaurant websites to see if the menu is posted. You will be able to see see the wide range of menu items in advance or in some cases, nutritional information too.


Be deliberate when ordering. Ask your server questions. Balance your meal by including healthier selections from all food groups such as lean proteins, fruits, vegetables. For salads, ask for your dressing on the side or lean protein that is not fried.  For any sandwich toppings, veggie options and condiments low in sugar and salt are best.

Substitute. Are you afraid to make a request to meet your nutritional needs? Don’t be.  Many restaurants will honor nutritional requests, so go ahead and ask for a side salad to replace fries.

Control portions. Order an appetizer with a small broth-based soup or side salad in place of an entrée. Many restaurant portions are so large, they are enough to feed two to three people!  Eat a smaller portion and take the leftovers home.


Eat slowly. Did you know it takes approximately 20 minutes for your brain to get the message from your stomach that you aren’t hungry any longer? Fast eaters usually tend to be overeaters, while slow eaters tend to be satisfied with less food.

Eating Out with Kids

Choose a restaurant that caters to children. It is likely that a restaurant that caters to children will have smaller portion sizes, healthier options and meals designed to satisfy the nourishment and palate of little bodies.

Offer your child a few bites from your plate to introduce new foods, otherwise, let kids order their favorites. Select two or three suitable menu items and let them choose. Healthier sides like carrots or fruit can often be substituted in favor of high fat sides.

Original Article:

National Walking Day 2017

3 Apr

Get Up and Move!

These days, we’re spending more time at work and sitting in front of a screen than ever before. We’re becoming less active, which can increase our risk of heart disease, stroke and other diseases.

Take the first step to a healthier life by taking part in the American Heart Association’s National Walking Day!  On Wednesday this week (April 5th), we encourage our MWLC patients to lace up your sneakers and take 30 minutes out of your day to get up and walk.

Let’s Walk!

While we get into the spirit of being healthy and active this week, we urge you to join the MWLC Team and come walk with us at the American Heart Association Heart Walks in May.

Visit: and join the MWLC Team today!

Guest Blogger Rosa: Wife, Mother and Grandmother

31 Mar

I’m a wife, mother, and grandmother.  I have always been comfortable putting all of the focus on my family, that way I didn’t have to focus on myself.  The boys are involved in a variety of after school activities so I stay involved as a booster member, not to mention I also have staff and committee meetings to attend at school.  My mother also lives alone so I try to spend a few evenings a week with her.

After many years of not paying attention to myself, my weight skyrocketed and my health plummeted.  What’s worse is I feel like I’ve led my family into the same situation.  My husband was overweight and my youngest two sons still living at home were following suit.  Some days, I feel like my alarm is the starting bell to a race and doesn’t stop until I hit the pillow at night.  If I was going to keep up at this pace, I knew I had to make a change.

I needed a weight loss program that gave me a daily intake plan to follow with guided food choices.  I didn’t do well with the “eat whatever you want and still lose weight” weight loss programs.  Following MWLC, I’m encouraged to make well balanced meals from all of the food groups, something I haven’t done in the past.  We are all losing weight!

Prepping food for the week is key to weight loss success.  Making sure supplement bars are on hand for the kids and easy to grab snacks keep us all from veering off plan.
We all started as a family in April last year and by Halloween, I’d lost sixty pounds.  It was great seeing everyone over the holidays and for the first time I didn’t mind the attention.  I’ve maintained the weight loss and now that spring is here, I’m ready to set another weight loss goal. Shedding another 25 pounds will have me looking forward to clothes shopping for the summer!

Support varies from family, friends, and even sometimes in the workplace. Joining colleagues in a weight loss challenge at work will keep me motivated more than ever.



Blue, Purple and White Foods

31 Mar

Although National Nutrition Month was only in March, eating the rainbow is something you can do all year long to obtain the right nutrients.  You’ve learned about red, green, orange and yellow fruits and vegetables, so let’s discuss blue, purple and white produce too! 

Blue and purple produce contains many nutrients including lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid and quercetin.  These nutrients can help with the following:

1. Helps fight inflammation
2. Improves your body’s ability to absorb calcium and other nutriends
3.Helps lower LDL (bad) cholesterol
4. Supports eye health (retinas)
5. Helps boost the immune system
6. Supports healthy digestion for the GI tract
7. Reduces tumor growth
8. Limits the activity of cancer cells throughout the body
9. Acts as anticarcinogens (battles cancer causing cells) especially throughout the digestive tract

Try adding some of these blue and purple colored fruits and vegetables to your meals such as:  Eggplant, Cabbages, Asparagus, Carrots, Plums, Blackberries, Blueberries and Grapes.

White fruits and vegetables have many nutrients including beta-glucans, EGCG, SDG and lignins, which help balance hormones which can reduce the risk of many cancers relating to hormones. They also have the ability to activate B and T cells which help battle cancers of the prostate, colon and breast.

Try these white vegetables in your meals:  Mushrooms, Bean Sprouts, Onions, Cauliflower and Garlic.

Try this “White Vegetable” Recipe!

Cauliflower Soup with Scallops

1 Protein
1 Vegetable
1 Nutrient

1 serving Scallops, cleaned
1/2 cup Cauliflower
1/4 medium Onion, sliced
2 Garlic Cloves, crushed
1 MWLC Chicken Bouillon Nutritional Supplement
1 tsp. Yellow Curry Paste
1/2 Tbs. Extra Light Olive Oil
Freshly Ground Black Pepper, to taste

In a saucepan on medium heat, pour olive oil into the pan. When hot, add cauliflower, onion, garlic, and curry paste. Cook for 10 minutes until onions are soft. Add chicken bouillon, bring to a boil, then reduce to a simmer. Simmer for 20 to 30 minutes until cauliflower is soft. Remove from heat. Allow to cool for 5 minutes and blend with an immersion blender while in the saucepan. Add fresh ground black pepper to taste. To serve, add scallops to soup and heat for 2 to 3 minutes to heat through the scallops.

Original Article Here:


29 Mar

Our delicious Meatball recipe is filling, healthy, and the perfect meal for dinner tonight!

• 1 Protein
• 1 Vegetable
• 1 Supplement

• 1 serving Ground Sirloin
• 1/2 serving minced Onion
• 1/2 serving minced Green Pepper
• 1 Creamy Tomato Soup Supplement
• 1 serving MWLC French Salad Dressing
• Pepper to taste

Mix ground sirloin, onion, green pepper, and pepper in large bowl. Shape meat mixture into balls and bake in oven at 350 degrees for 20 minutes. While meatballs are cooking, prepare tomato supplement using the directions on the box. Add French dressing to the prepared soup. Once meatballs are cooked, add meatballs to soup mixture and serve.

Diabetes Alert Day

28 Mar

Today, March 28th, 2017, is ‘Diabetes Alert Day’!

What is ‘Diabetes Alert Day’?

March 28th 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:

10 Reasons to Eat Orange and Yellow Fruits and Vegetables

27 Mar

Update: 4/26/18

Eat the Rainbow! The more colors (fresh, whole foods) you consume, the better!

As ‘National Nutrition Month‘ continues in March, keep focusing on consuming a variety of colors with your fruits and vegetables. Check out these 10 reasons to eat orange and yellow fruits and vegetables!

Bright yellow and orange colored fruits, vegetables, and even herbs like ginger, contain zeaxanthin, flavonoids, lycopene, potassium, vitamin C and beta-carotene (vitamin A).  These nutrients help our bodies in a variety of ways, from aiding our eyes to our bones:

1. Aids in eye health and reduces risk of macular degeneration of the eye
2. Reduces risk of prostate cancer
3. Lowers blood pressure
4. Lowers LDL cholesterol (the bad cholesterol)
5. Promotes healthy joints
6. Promotes collagen formation
7. Fights harmful free radicals in the body
8. Encourages pH balance of the body
9. Boosts immune system
10. Builds healthier bones by working with calcium and magnesium

Try adding some of these orange and yellow fruits and vegetables to your meals such as: Oranges, Grapefruits, Lemons, Apricots, Peaches, Pineapple, Canteloupe, Carrots, Corn, Yellow Beets, Summer Squash, Sweet Potato, and Orange and Yellow Bell Peppers.

Try these ‘orange and yellow’ recipes!

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.

Peach Parfait

1 Fruit
1 Starch
1 Supplement

1 Vanilla Pudding Shake Supplement
3-4 oz. Cold Water
1 serving Peach
1 serving Cereal (100 cal/serving)

Mix 3-4 oz. cold water and supplement. Cut up 1 small peach. Alternate layers of peaches, vanilla pudding shake and cereal in a chilled parfait glass. Refrigerate and serve.

Spiced Carrots

2 Vegetables

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

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. 

Original Article Here:

Eggplant Dip

23 Mar

It’s time to party for ‘National Chip and Dip Day‘ and we have the perfect dip for you!  You won’t be able to keep your hands off our Eggplant Dip once you make it!

Recipe Makes 10 Servings! Great for a dish to pass at a party!

1 Vegetable

2 Eggplants
1/4 cup fresh squeezed Lemon Juice
1/4 cup chopped fresh Mint, plus more for garnish
2 Tbsp. finely chopped Shallot
1 Tbsp. chopped fresh Thyme, plus more for garnish
1 Tbsp. chopped fresh Oregano, plus more for garnish
1 tsp. finely chopped Garlic
1/4 teaspoon freshly ground Black Pepper

Preheat grill to medium.  Pierce eggplants all over with a knife.  Place on the grill rack and roast, turning about every 5 minutes, until charred on all sides and completely soft and tender, 20 to 25 minutes total. (Alternatively, char the eggplants directly over a gas flame, turning every 5 minutes, then roast in a 425 °F oven until completely soft, 10 to 20 minutes.)  Let cool.  Cut the eggplants in half and scoop out the flesh; finely chop with a knife or pulse in a food processor until almost smooth. Transfer the eggplant to a bowl and combine with lemon juice, mint, shallot, thyme, oregano, garlic, and pepper.  Transfer to a serving bowl and swirl the top with the back of a spoon.  Garnish with more mint, thyme and/or oregano.

Serving Size = 1/4 Cup.

8 Reasons to Eat Red Fruits and Vegetables

20 Mar

Updated: 4/21/18

Red fruits can add a sweet or tart taste or even a crunchy texture to your favorite dish!

In honor of ‘National Nutrition Month‘ in March, try “eating a rainbow” when it comes to fruits and vegetables in your diet. 

To start your focus on “eating the right color”, check out these 8 reasons to eat red fruits and vegetables!

8 Reasons to Eat Red Fruits and Vegetables

Red foods have a variety health benefits and are filled with vitamins, minerals, antioxidants and plant nutrients such as: lycopene, ellagic acid, quercetin, hesperidin, fiber, vitamin A and vitamin C.  These nutrients can help with the following:

1. Reduce the risk of prostate, cervical and lung cancer
2. Reduce tumor growth
3. Protect the body against heart disease
4. Lower blood pressure
5. Reduce LDL (bad) cholesterol levels
6. Fight harmful free radicals in the body
7. Support joint tissue for those with arthritis
8. Aid in gastrointestinal health and regularity

Red fruits and vegetables to add to your meals: Watermelon, Strawberries, Cherries, Apples, Raspberries, Pomegranate, Tomatoes, Radishes, Red Bell Pepper, Red Onion, and Red Cabbage.

Try these “red” recipes!

Apple, Grapefruit and Pomegranate Salad

1 Vegetable
3 Fruits

1 small Apple, diced
½ medium Grapefruit, cut into segments
½ small Pomegranate, seeded
1 Tbs. Fresh Lemon Juice
Freshly Ground Black Pepper, to taste
1 Tbs. Fresh Mint Leaves, roughly chopped
2 cups Baby Romaine Lettuce

Place the apple, grapefruit, and pomegranate seeds in a bowl. Add the lemon juice and pepper, mix well. Garnish with fresh mint and serve on a bed of lettuce greens.

Red Pepper and Tomato Soup

2.5 Vegetables
*Suitable for Fast Track Patients

1/2 Medium Red Bell Pepper, seeded and chopped
1/4 Medium Onion, chopped
1 Small Tomato, chopped
1/2 Garlic Clove, chopped
1/2 tsp. Fresh Thyme Leaves
Fresh Ground Black Pepper to taste

Place onion and bell pepper in a saucepan and sauté over medium heat for 5 minutes.  Add garlic and thyme and cook for 1-2 minutes, then add tomato and cook covered for 5-10 minutes.  Puree the mixture as a soup and season with pepper.

Original Article Here: