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 Meatballs are 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

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

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:

Grilled Chicken Wrap

19 Mar

It’s ‘National Poultry Day’ and we are happy to share our Grilled Chicken Wrap!  A quick and simple recipe for lunch or an afternoon snack!

• 1 Protein
• 1 Vegetable
• 1 Starch

• 1 Tortilla (low carb, with fiber)
• 1 serving Chicken, grilled with Mrs. Dash Garlic/Herb seasoning
• ½ cup Spinach Leaves
• ½ cup Onion, sliced thinly
• 1 Tablespoon Light Mayo

Spread mayo on a tortilla, layer spinach leaves over mayo, add chicken and onions and roll. The tortilla can be warmed in a pan with a squirt of Pam.

St. Patrick’s Day Shake

17 Mar

Happy St. Patrick’s day!  

Our St. Patty’s Day Shake is so good you’ll need to pinch yourself!

1 Supplement
*Suitable for Fast Track Patients

1 Vanilla Pudding Shake Supplement
6 oz. of water
Green food coloring

Mix supplement, water, ice, and a few drops of green food coloring in a blender. Garnish with shavings from a chocolate mint snack bar.

9 Reasons to Eat Green

16 Mar

As you celebrate St. Patrick’s Day this weekend, try adding some ‘green’ into your diet! 

Did you know that most green foods consist of an array of fruits and vegetables?  They contain a variety of vitamins, minerals, antioxidants and plant nutrients such as: fiber, lutein, chlorophyll, zeaxanthin, calcium, folate, vitamin C and beta-carotene (vitamin A).

These nutrients can help with the following:

1. Reduce the risk of cancer.
2. Lower blood pressure.
3. Reduce LDL (bad) cholesterol levels.
4. Keep you regular with normal digestive processes and bowel movements.
5. Support retinal health and vision.
6. Fight harmful free radicals in the body.
7. Boost the immune system.
8. Aid in weight loss and weight management goals.
9. Keep you generally m

Try adding some of these green fruits and vegetables to your meals such as:

Brussels Sprouts
Greens such as Chard, Collards, Kale, Mustard or Turnip
Green Peppers
String Beans

Original Article Here:

Beef & Cabbage

16 Mar

 Don’t miss our good ‘ole Beef & Cabbage recipe! 

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.