Can Step Counts Predict Obesity?

20 Jul

Did you know that smart phones could soon be a way for researchers to predict obesity rates across the world?

In a recent study published in the journal Nature, Stanford researchers worked with the mobile health company Azumio (which specializes in biometric mobile technology) to see if step counting on your mobile device could help to predict a country’s obesity level. The study tracked physical activity by population in more than 100 countries and looked at smartphone users’ age, gender, height and weight.  The study showed that in the United States, which has a greater obesity population, that there is a gap in the activity levels of men versus women. In countries with a small obesity population, men and women’s activity levels were ranked more closely.

Individuals who are active daily, taking more steps, are less likely to suffer from obesity. Individuals who are sedentary, taking less steps daily, are part of populations that have a greater risk factor of becoming overweight. One way to use this data is for city planning.  In cities and towns that have paths, walkways, parks, and less vehicle usage, the population is likely to count more steps and men and women activity levels will be closer to each other.

There are lots of ways to track your steps, FitBits, free smart phone apps, pedometers, etc. These devices will hold you accountable to yourself and challenge you daily to take more steps. Set goals for yourself at the beginning of each day. To help get your goal steps in each day, park farther away from work so you have to walk farther, take stairs instead of the elevator, and commit to a walk every day for 20 minutes on your lunch break, even if it is walking laps around the building. Focus on a healthier you.

Original Article Here:  http://time.com/4850108/obesity-rates-smartphones-study/

WJBK Fox2 Detroit: Spicy Quinoa Patty Meatless Monday with Chef Bobby

18 Jul

You can still lose weight by eating healthy and delicious food!  Medical Weight Loss Clinic’s Culinary Advisor Chef Bobby joined FOX 2 for Meatless Monday with a recipe that is not only Freedom and Fast Track Meal Plan approved, but full of nutrients and easy to prepare.

Meet Chef Bobby this Saturday, July 22nd at the Royal Oak Farmers Market where you can sample his creations during his live cooking demonstration on the West Patio between 7:30am to 1:00pm.

 

 

Tips for Healthy Eating While Camping

17 Jul

Do you have a camping or hiking trip planned this Summer? You can eat healthy while camping and hiking with a little pre-planning and preparation.  Follow these tips to make sure you have a healthy and safe outdoor adventure.

Make a Plan and Stay Hydrated

During physical outdoor activities, your body typically needs more food and water. Pack plenty of fluids for hot weather excursions. Make sure to stay hydrated, drink water before you start your hike or bike trip and make sure you pack extra to keep hydrated throughout your trip.  Eat a well balanced meal before you start off on your adventure and make sure to pack plenty of snacks to help keep your energy levels up while on your excursions. Pack light weight foods and snacks. You can pack perishable foods, such as sandwiches and wraps, just be sure you have a small portable insulated cooler with ice packs to keep foods chilled properly Here are some snack ideas for an outdoor day trip:

  • Fresh fruits – cut up melons, berries, and pineapple stored in baggies. Also you can freeze grapes, cherries and blueberries beforehand to help them stay cold.
  • Cut up fresh vegetables such as cauliflower, celery, carrots, broccoli and peppers. Store in baggies to save space in your backpack or cooler.
  • Pre-make sandwiches or wraps with tuna fish or grilled chicken.
  • Take rice cakes or diet snack crackers for a quick easy snack.

Camping for Several Days

Packing food to last for several days at a time can be challenging. With a little pre-planning and meal prep, you can prepare healthy foods at home before you leave. Map out the meals you want to eat each day. This will also cut down on your meal prep while camping, giving you more time to relax or enjoy your time with family and friends. Here’s some quick tips for healthy eating when camping:

  • Prepare and cook your meats at home, grilled chicken, shrimp, hamburger patties, a roast in the crockpot, boil eggs for hard boiled eggs and tuna packed in water.
  • Wrap cooked meats in foil and store in gallon sized baggies – store in a cooler and just warm over the campfire or portable grill before each meal.
  • Cut up vegetables for sautéing with protein options, making fajitas, or stir fy over the campfire or just snacking on them raw throughout the day.
  • You can also cut up fresh fruits and store in stackable containers or baggies. Take apples and oranges for a quick, on the go fruit.
  • Take easy starches like tortillas for wraps, rice cakes, diet snack crackers and english muffins.
  • If you have a way to boil water you can take couscous, long grain rice, quinoa and sweet potatoes.

Cooking Safely While Camping

It is always important to follow good food safety practices. Perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour, and in mild weather for more than two hours. Having the proper safety essentials are a must – make sure to bring the following items:

  • Disposable wipes, moist towelettes, hand sanitizer or biodegradable soap
  • Bowls and plates
  • Kettle or cooking pot
  • Eating and cooking utensils
  • Ice packs
  • Compostable trash bags
  • Portable water filters or water purification tablets
  • Gallons of fresh water for cooking with
  • Thermometers for cooler and cooked meat
  • Well insulated coolers. 2 or 3 coolers work best if you have the room. One to keep raw meats separate from cooked foods. One for the cooked foods and the other for your beverages.

Have a healthy Summer!

Original Article Here:  http://www.eatright.org/resource/food/planning-and-prep/snack-and-meal-ideas/food-tips-for-camping-and-hiking

Gingery Salmon with Peaches

12 Jul

Salmon is a great source of protein, vitamins and minerals. Our Gingery Salmon with Peaches is a delicious mix of flavors with many nutritious benefits!

Servings:
1 Protein
0.5 Vegetable
1 Fruit
Suitable for Fast Track Patients

Ingredients:
1 tsp. Fresh Grated Ginger
Pam Spray
Fresh Ground Pepper to taste
1/2 serving Onion, cut into wedges
1/2 tsp. Fresh Thyme Leaves
1 1/2 tsp. Apple Cider Vinegar
1 serving Fresh Salmon Steak
1 serving Peaches, cut into wedges

Preparation:
Heat grill to medium-high. In small bowl, combine vinegar, ginger, thyme and pepper. Season the salmon with mixture and spray with Pam. Grill the salmon and onions until the salmon is opaque throughout and the onions are tender. After flipping the salmon, place the peaches on the grill and cook until tender. Drizzle salmon with vinegar mixture and serve with onions and peaches.

Fruit Topped Pancake

10 Jul

Looking for a yummy snack today?  Try this ‘Fruit Topped Pancake’ recipe!

Servings:
1 MWLC Nutritional Supplement
1 Dairy
1 Fruit

Ingredients:
1 MWLC Pancake Nutritional Supplement
1/2 cup Strawberries, sliced
1 Outshine Frozen Yogurt Bar (Flavor of your choice, strawberry or blueberry recommended.)

Preparation:
Prepare pancake per package instructions, using Pam cooking spray, and slightly under-cooking the pancake. Cut up the yogurt bar and let it melt slightly onto the pancake. Add fresh strawberries and enjoy!

Chocolate Rootbeer Float

10 Jul

There’s no need to miss out on the classics just because you’re on a diet.  Enjoy a Chocolate Root Beer Float this week! 

Servings:
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 Chocolate Pudding Shake Supplement
8 oz. Diet, Caffeine-Free Root Beer
3-4 Ice Cubes

Preparation:
Blend ingredients and enjoy!

Pina Colada

10 Jul

Celebrate ‘National Pina Colada Day’!  Sit back and enjoy an MWLC Pina Colada for a taste of Summer! 🍹

Servings:
1 Fruit
1 Supplement
Suitable for Fast Track Patients

Ingredients:
1 Vanilla Pudding Shake Supplement
1 serving Fresh Pineapple
1 tsp. Imitation Rum Flavoring
1 cup Ice Cubes
4 oz. Water

Preparation:
Blend all ingredients together.  Enjoy!

Fruit and Vegetable Infused Water

7 Jul

Infused water is an excellent way to add flavor to traditional drinking water and increase your water intake.  Be creative with fruit and vegetable combinations to create a drink with great flavor and color, without the added sugar and calories!

Suggested Ingredients:
Peaches, pitted and cut into wedges
Strawberries, quartered
Blueberries
Cucumbers, sliced
Lemons, cut into wedges
Limes, cut into wedges
Oranges, cut into wedges
Watermelon, cut into wedges
Mint leaves
Basil Leaves
Water
Ice

Preparation:
Place desired servings of fruit, vegetable or herb into a pitcher or glass.  Fill glass or pitcher with water and ice, if desired.  Refrigerate until chilled and drink cold.  Enjoy!

Original Article Here:  https://www.ahealthiermichigan.org/2017/07/07/delicious-fruit-and-vegetable-infused-waters/

Quinoa and Spiralized Vegetable Salad

5 Jul

Try whipping up our Quinoa and Spiralized Vegetable Salad for lunch today! 

Servings:
1 Starch
2 Vegetables

Ingredients:
1/4 cup Quinoa, cooked
2 Tbsp. fresh Lemon Juice
2 tsp. Ground Black Pepper
1/4 medium Red Onion, sliced
2 Tbsp. fresh Dill
1/4 cup Parsley, chopped
1/4 medium Red Bell Pepper, spiralized
1/2 medium Cucumber, spiralized

Preparation:
Prepare the quinoa according to the instructions. Next, slice the red onion, chop the parsley, then spiralize the cucumber and the red bell pepper. In a bowl, whisk together the fresh dill, ground black pepper, and the lemon juice. Place the cooked quinoa and the vegetables into the same bowl. Mix all of the ingredients together and serve.