Pumpkin Spice Latte

18 Sep

Pumpkin Spice and everything nice!  Add a little excitement to your coffee with our Pumpkin Spice Latte!

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Pumpkin Spice Latte

Servings:
1 Dairy
1 Supplement

Ingredients:
1 cup Milk
1 packet MWLC Pumpkin Pie Pudding Shake Nutritional Supplement (Product available seasonally only)
1 tsp. Vanilla Extract
1/4 tsp. Cinnamon,
1/2 cup strong hot Coffee

Preparation:
Combine the milk, pumpkin pudding, cinnamon and vanilla in a medium sauce pan, heat until the milk is hot, 1 to 2 minutes. Whisk vigorously until the milk mixture is foamy, about 30 seconds.

Pour coffee into a large mug, add the milk mixture and sprinkle with cinnamon.

Pumpkin Cheesecake Pudding

17 Sep

Pumpkin + Cheesecake + Pudding = Yes please!

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Pumpkin Cheesecake Pudding

Servings:
1 Fruit
1 Dairy
1 Nutrient
1 Supplement

Ingredients:
1 serving Plain Non-Fat Greek Yogurt
1 Cheesecake Pudding Nutritional Supplement
1 Pumpkin Pie Pudding Shake Nutritional Supplement (Product available seasonally only)
1/2 tsp. Cinnamon
1/2 tsp. Ginger
1 packet Splenda Brown Sugar
1 serving fresh Strawberries, sliced

Preparation:
Prepare the Cheesecake and Pumpkin Pie Supplements per the Pudding directions on the back of the packets. Combine the serving of yogurt and both of the pudding supplements in a blender until they are smooth. Next add the Splenda brown sugar, cinnamon, and ginger to the pudding combination and mix them all together. Top the Pumpkin Cheesecake Pudding with the sliced strawberries and enjoy. For a cold dessert treat, chill the Pumpkin Cheesecake Pudding in the refrigerator.

Pumpkin Pie

17 Sep

This Pumpkin Pie can be made with our seasonal Pumpkin Pie Pudding Shake Nutrtional Supplement OR our Vanilla Shake!

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Pumpkin Pie

Servings:
0.5 Protein
1 Vegetable
1 Starch
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 MWLC Pumpkin Pie Pudding Shake Nutritional Supplement (Product available seasonally only – use MWLC Vanilla Pudding Shake instead, if desired)
1 slice Diet Bread, crust removed
1 cup Summer Squash, cooked
1/2 serving Cottage Cheese
4 oz. Water
1/4 tsp. Cinnamon
1/4 tsp. Nutmeg
1-2 servings Stevia

Preparation:
Place bread in a small muffin tin or custard cup sprayed with unflavored cooking spray. Mix drained squash and all other ingredients together with a mixer. Pour over bread and bake for 10 minutes at 375 degrees.

Pumpkin Roll

16 Sep

Have you tried our Pumpkin Roll recipe yet?

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Pumpkin Roll

Servings:
1 Nutrient
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 MWLC Pumpkin Pie Nutritional Supplement (Product available seasonally only)
1 MWLC Pancake Nutritional Supplement
1 tsp. Cinnamon
1/2 tsp. Nutmeg
1 packet Splenda Brown Sugar

Preparation:
In a small mixing bowl, prepare the Pumpkin Pie Nutritional Supplement into a pudding, as per directions on the packet. Place the pudding to the side, or if you like cold pudding, refrigerate. Next, per the directions, make the batter of the Pancake Nutritional Supplement. Stir the cinnamon, nutmeg, and brown sugar into the pancake batter before cooking. In a medium skillet, on low heat, use the pancake batter to create one big pancake, spread the batter thinly into the skillet, like a tortilla shell. Flip the pancake once the top starts to form bubbles. Once the pancake is cooked on both sides, place it on a large plate, spread the Pumpkin Pie pudding over top of the entire pancake and roll the pancake up. Cut the rolled up pancake into sections, then serve.

Pumpkin Bread

16 Sep

Have you tried our seasonal Pumpkin Pie Pudding Shake Nutritional Supplement yet?  So tasty, versatile and available for a limited time!

Image result for pumpkin

Pumpkin Bread

Servings:
1 Nutrient
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 MWLC Pancake Nutritional Supplement
1 MWLC Pumpkin Pie Pudding Shake Nutritional Supplement (Product available seasonally only)
1 tsp. Cinnamon
1/2 tsp. Allspice
1/2 tsp. Nutmeg
Water

Preparation:
Mix all of the ingredients and 5 oz. water together in a bowl. Spray a microwave safe dish with unflavored cooking spray and spread the mixture on the bottom. Microwave the mixture until cooked. Cut into slices.

5 Reasons Why Reusable Water Bottles Are Better

15 Sep

While water might seem basic on the surface, it’s actually the basis of beverages. Though it has zero calories and no real nutrients, drinking water is essential for humans.

There’s a lot of conflicting data about how much water Americans drink per day, but according to National Geographic, which cites data from Beverage Marketing Corporation, a family of four can consume a case of plastic water bottles in a week — and that’s a conservative estimate. It might not seem like much on the surface, but added up, it equates to 1.7 billion bottles per year! Sadly, most of those bottles end up in landfills, contributing to the earth’s serious pollution problems. To be specific, the Container Recycling Institute estimates that more than 60 million plastic bottles end up in landfills and incinerators daily.

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So what can you do to help reverse this trend and still stay hydrated? Simple: Fill your glasses and reusable bottles with filtered water from your home. This isn’t just the better option when it comes to environmental protection and sustainability, but it’s also a healthier choice for your body and life.

Still unconvinced to switch? Here are five benefits of ditching plastic that will keep you (and the earth) healthy and happy:

1. YOU’LL SAVE MONEY
If you buy a new plastic water bottle every time you’re thirsty, you’re probably shelling out anywhere from $1–$4 per bottle, sometimes more. “According to the Institutes of Medicine, fluid consumption guidelines are 11.5 cups of liquid a day for women, and 15 cups for men,” says Leslie Bonci, MPH, founder of Active Eating Advice. If your average plastic bottle is 16.9 ounces and you’re following the guidelines, using your own bottle would save a woman anywhere between $6–24, while a man could save between $8–32, depending on the price of the disposable water bottle. And so many places with high foot traffic — airports, parks and even offices — have water fountains now, so it’s not difficult to find a place to fill your bottle.

2. YOU’LL HELP REDUCE WASTE
Nobody wants to be part of polluting the Earth. “Plastic bottles are not often recycled, and the single-use aspect of bottled water promotes waste creation,” explains Mary Ellen Mallia, PhD, director of the office of environmental sustainability at the University at Albany. “A bottle can take up to 1,000 years to decompose.” Essentially, that much more pollution is created by using plastic bottles and if they are not recycled properly, they can lead to the leaching of toxins into the land or, if the bottles are incinerated in waste facilities, toxins in the air. If you have a reusable bottle, you’re not contributing to this garbage.

3. YOU’LL LIKELY DRINK MORE WATER
If you carry water with you at all times, chances are you’ll stay more hydrated. “The visual stimulation can encourage us to drink more,” says Bonci. “If we don’t see the water, we may be less likely to think about drinking it.” The key here is to make sure you always have liquid in the bottle. Bonus: Drinking more water can also lead to things like improved skin.

4. YOU’LL AVOID BPA
Bisphenol A, or BPA, is a chemical found in many products including plastic water bottles. In many cases, the chemical has been linked to certain cancers. By avoiding disposable plastic bottles altogether, you’re also avoiding exposure to possible life-threatening disease. Glass and stainless steel are great choices.

5. YOU’LL REDUCE CARBON EMISSIONS
“Plastic water bottles are often created from oil, specifically a petroleum product called polyethylene terephthalate, also known as PET,” explains Mallia. “This use of oil, coupled with the energy needed to produce the bottle and water, creates carbon emissions.” Therefore, switching to reusable water bottles or a filtered water pitchers can help reduce your carbon footprint.

Tackling our addiction to plastic is overwhelming, but switching from bottled water a refillable container is one small step you can take that can have a huge impact on your future.

Pumpkin Popsicles

15 Sep

Fun fall flavor + sweet summer treat = YUM!!!  It’s a perfect blend of two seasons with our Pumpkin Popsicles!

Pumpkin Popsicles

Servings:
1 Dairy
1 Supplement

Ingredients:
1 MWLC Pumpkin Pie Pudding/Shake Nutritional Supplement (Product available seasonally only)
4 oz. plain Greek Yogurt
1/4 tsp. Cinnamon
Water

Preparation:
In a medium bowl, mix the MWLC Pumpkin Pie Pudding with water as directed on package, set aside. In another bowl, mix the Greek yogurt and cinnamon together. In Popsicle molds or ice cube trays, layer the two mixture together alternating the pumpkin and yogurt mixture, place popsicle sticks in the middle and place in freezer until frozen.

 

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Iced Pumpkin Coffee

14 Sep

The weather is still warm but maybe you’re craving some fall flavors?  Give our Iced Pumpkin Coffee a try!

Iced Pumpkin Coffee

Servings:
1 Dairy
1 Supplement

Ingredients:
1 cup Milk
1 packet MWLC Pumpkin Pie Pudding Shake Nutritional Supplement (Product available seasonally only)
1/2 tsp. Vanilla Extract
1/8 tsp. Cinnamon
1/8 tsp. Nutmeg
1/2 cup strong Coffee
Ice Cubes

Preparation:
Combine the milk, pumpkin pudding, cinnamon, nutmeg and vanilla in a medium sauce pan, heat until the mixture is hot, 1 to 2 minutes. Let sit to cool. Fill a large mug 1/2 full with ice cubes, pour coffee mixture into mug, sprinkle top with cinnamon and nutmeg.

 

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Start Walking – 7 Tips to Get Moving

14 Sep

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Starting up a walking program can have numerous benefits for overall health and well-being for all ages. It can help you lose weight, strengthen your bones and muscles, improve balance and coordination and lower the risk of diabetes, stroke and heart disease.

We’d love to see you at the American Diabetes Association‘s Tour de Cure!  Join MWLC on Sunday, September 30th at Comerica Park!

Consider these 7 walking tips before you get started.

1. WARMING UP AND COOLING DOWN
Despite the fact that walking is a low-impact activity, prevent muscle strains or other injuries by properly warming up and cooling down.

Warming up helps increase blood circulation, delivering oxygen and nutrients to the tissues. This helps make your muscles more pliable and reactive, readying the body for exercise. On the other hand, cooling down helps decrease the buildup of lactic acid, which helps prevent aching pains and soreness.

2. PAY ATTENTION TO THE WEATHER
If you aren’t prepared, rain, cold and intense heat in the summer can all make for uncomfortable walking conditions. When it’s cold outside, layer your clothing so you can remove them if you start to get too warm. In warmer temperatures, bring plenty of water to stay hydrated. Don’t forget sunscreen, even on cloudy days.

Also, it’s important to recognize when the conditions aren’t safe for walking outdoors. In the winter, sidewalks can become slippery, frigid temperatures can cause numbness and make your muscles stiff and summer’s extreme heat can make heat stroke more likely. On these days, opt for a treadmill, or walking indoors at the mall or another low-impact activity like swimming or cycling until it’s safe to head outdoors again. Similarly, air quality indexes should also be checked before you head outside to protect your respiratory system and overall health.

3. GEAR UP
Moisture-wicking sportswear with pockets to hold personal items, a hat and sunglasses are all pieces of equipment that can help make your workout more comfortable. Rain slickers, gloves and good socks are helpful too. But when you begin walking, the most important piece of equipment you can invest in is your footwear.

Consider purchasing a dedicated walking shoe instead of any ordinary shoe. A walking shoe will generally have a lower heel than a running shoe but will also be supportive during the activity and provide good traction to prevent falls on loose or wet surfaces. Your local running shoe store will be able to help fit you with the proper shoe.

4. WALKING SURFACES
Hard walking surfaces like the sidewalk or road can be harsher on your joints and muscles, especially for seniors or those that have problems with hips, knees, ankles or feet. Softer walking surfaces like smooth dirt trails or grass will be easier on your joints.

The treadmill is also an excellent choice that’s softer than walking on the road and offers a safe, controlled environment to exercise.

5. PAY ATTENTION TO YOUR BODY
During exercise and in the days that follow a workout, listen to your body. Pay attention for any changes that are out of the ordinary. An aching back, sore knees or a cold you can’t shake are all things you shouldn’t try to push through. Swollen feet could be a sign of a circulatory problem and difficulty breathing could mean you need to have your allergies and lungs tested for an underlying condition. The key to maintaining your health and continuing a walking program safely is getting these things checked out early.

6. WALKING THROUGHOUT THE DAY
In general, it is recommended that adults over the age of 65 complete a minimum of 150 minutes of moderate-intensity exercise per week. While 30 minutes of exercise a few times per week gets the job done, it’s perfectly fine to work your way up to a goal of 60 minutes per day.

This might seem like a tall task if you are out of shape or not used to a workout routine, but it’s actually easier than you think. Instead of going out every morning for a 60-minute walk, break it up into several different sessions throughout the day. A 20-minute walk in the morning, another in the afternoon, and perhaps a third in the evening might be easier to manage than trying to get the entire workout done at once. Even parking your car further to get your steps in can help.

7. MAKE SAFETY A PRIORITY
As with anything else, your personal safety should be your primary concern. It’s a good idea to carry a smartphone in case you need to call for help, carry a flashlight or wear light colored/reflective clothing if you plan to walk at night and keep a watchful eye on the ground in front of you for potential hazards. And if you experience any pain while you’re exercising, it’s wise to stop and take a break.

Remember to set realistic goals when you begin and be honest with yourself when you have an injury. Increase your activity slowly and always consult your doctor or other healthcare professional if you have any concerns.