St. Patrick’s Day Shake

12 Mar

Looking for a healthier version of a St. Patrick’s Day Shake?  Look no further!  Add a dash of Mint extract for an extra hint of flavor!

Happy St. Patrick’s day!   

1 Nutritional Supplement
*Suitable for Fast Track Patients

1 Vanilla Pudding Shake Nutritional Supplement
6 oz. Water
Green Food Coloring
Mint Extract, optional

Mix Nutritional Supplement, water, ice, and a few drops of green food coloring in a blender. Garnish with shavings from a Chocolate Mint Bar or add mint extract.

National Pack Your Lunch Day

10 Mar

March 10th is ‘National Pack Your Lunch Day’!  

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Packing your lunch is a great idea for many reasons! Packing your lunch puts you in control of what you are choosing to eat, the portion sizes you consume, helps you to develop a long-term healthy habit, results in you having more energy and stamina, and it will keep your metabolism stimulated to burn calories because you will be eating the correct balance of foods and you’ll have healthy snacks available throughout the day.

When you pack your lunch you are in control of the portion sizes and what seasonings are being used. Be sure to season your foods, using non-sodium seasonings, before they are packed this way they will not be bland. A good idea for your dinner meal, plan to prepare more food than what you are going to eat, this way you can  immediately portion and place the leftover protein and vegetables into containers. Place the containers in your lunch bag for work the next day and refrigerate if necessary. Don’t forget to place your supplement powders or bars in your lunch bag also! This saves you a lot of time in the morning when everything is already prepared and packed.

On the week nights when you know you will not have any leftovers available, make a back-up plan. At the beginning of the week or over the weekend, whichever works for your schedule and will not be overwhelming, make a list of the groceries you will need for the week to set yourself up for success. You can hard boil eggs, pre-cook chicken, and chop up a bunch of vegetables and fruit – this way you can easily grab these foods and go. Cottage cheese and canned tuna are easy to measure and readily available to consume.

You can organize your refrigerator for Monday through Friday lunches so you know what meal is for when. It is a great idea to make yourself a note and place it on your refrigerator or counter-top, wherever it will be noticed to remind you to not forget your lunch.

There are lunch boxes that can keep your fresh foods staying and tasting fresh longer. When trying to eat healthy, it is always a great idea to find others who are packing their own lunches and trying to eat healthy themselves. This way you will avoid eating out and helps hold everyone in the group accountable. You may also get some great recipes and ideas to help you stay focused on eating healthy and achieve your goals.

If you do not have a refrigerator at work you can pack a cooler in your car and plan your meals based on that. Several foods are good chilled. For example, shrimp, tuna, cottage cheese, hard boiled eggs, and any raw vegetable or fruit. Always make sure to keep a box of supplement powders or bars in your car in case you forget to grab them, you have reserve.

If you are worried about your lunch being stolen from a community refrigerator at work, they now make lunch boxes that lock. This way you do not have to worry about your lunch coming up missing or being tampered with.

You can see packing a lunch is very important! By not eating out you are significantly cutting back on salt and fat intake. Preparing, pre-planning, using fresh foods, watching seasonings, and using portion control is a big part of our health!

BBQ Meatballs

9 Mar

It’s National Meatball Day!  Our BBQ Meatballs are the perfect appetizer to bring to a party!

Image result for ground turkey meatballs

1 Protein
0.5 Vegetable
1 Snack

1 serving Ground Turkey, extra lean
1 tsp. Garlic Powder
1/4 medium White Onion, diced
1 tsp. Ground Black Pepper
Chopped Parsley, as desired
1/4 tsp. fresh Basil
1 bag MWLC BBQ O’s
Unflavored Cooking Spray

Preheat oven to 350 degrees Fahrenheit. Crunch up the snack bag of Barbeque O’s, then in a medium mixing bowl combine all ingredients and gently mix together. Take the ground turkey mixture, sort and roll one inch meatballs. Place the meatballs on a baking tray coated with unflavored cooking spray. Bake the meatballs for 26-28 minutes. Once time is up, let the meatballs sit for a few minutes and serve while warm.

National Noodle Month

8 Mar

March is ‘National Noodle Month‘!  What better way to celebrate than with MWLC’s NEW ‘Zoodle, Egg, and Potato Bowl‘ Recipe?  Enjoy!

Image result for spiralized zucchini

1 Protein
1 Starch
2.5 Vegetables

2 cups Zucchini, spiralized
1/2 Garlic Clove, minced
1/2 medium Sweet Potato, diced
1 serving Eggs, cooked over-easy
2.5 small Green Onions, minced
1-2 oz. Water
Black Pepper, to taste
1 Tbsp. Lemon Juice
Unflavored Cooking Spray

Spray the bottom of a medium non-stick skillet with unflavored cooking spray, then place the diced sweet potato chunks into the skillet. Add 1-2 ounces of water into the skillet to help steam and soften the potatoes. On medium-high heat, cook the sweet potatoes stirring occasionally. Take the spiralized zucchini and place it into a medium sized bowl. Next, mix the lemon juice and garlic cloves into the zucchini ‘zoodles’. Place the lightly-browned, cooked potatoes over top of the zucchini in the bowl. Cook serving of eggs in the same skillet the potatoes were removed from, adding more unflavored cooking spray if needed. Cook eggs on low heat until eggs are over easy and place them on top of the zucchini and potatoes. Top everything with the minced green onions and black pepper, to taste. You can eat the breakfast bowl how it is layered or mix the eggs into the potatoes and zucchini, enjoy while warm.

WJBK Fox2 Detroit: Wild Rice and Cabbage Meatless Monday with Chef Bobby

7 Mar

Chef Bobby and Tracy Strieter made a tasty vegetarian and vegan friendly Wild Rice and Cabbage recipe featured on WJBK Fox2’s Meatless Monday segment.  A great recipe for March, it’s low in fat and sodium but packed with flavor from onions, garlic, ginger, cilantro and peppers!

Wild Rice and Cabbage

Recipe approved for all Freedom Plans and Fast Track 2.0

Counts as:
3 Vegetables
1 Starch

• ¼ cup Wild Rice, prepared
• ¼ medium Onion, diced
• ¼ medium Poblano Pepper, seeded and fire roasted
• 3 cloves Garlic, minced
• ½ Tbs. fresh Ginger, grated
• 1 cup Cabbage, chopped
• 3 Green Onions (white and green parts), thinly sliced
• 1 ½ Tbs. Cilantro, chopped
• ¼ red chili pepper, fire roasted and crushed
• Freshly Ground Black Pepper, to taste

Heat a large skillet over low to medium heat. Add the onion and poblano pepper, sautéing using unflavored non-stick spray for 10 minutes or until tender. If needed, add 1 Tbs. of water at a time to help prevent sticking to the pan. Add the garlic and ginger, cooking for another minute. Add the chopped cabbage and cook until tender (about 10 minutes). Add the green onion and cilantro. Season with freshly ground black pepper and continue to cook for another minute. Remove from heat, add the cooked wild rice. Mix well and serve.

National Nutrition Month: Storing Fruits and Vegetables to Reduce Waste

7 Mar

For ‘National Nutrition Month‘ in March, the Academy of Nutrition and Dietetics encourages individuals to “Go Further with Food” by storing food properly to reduce waste and lower your grocery costs.

Did you know that around 31 percent of all edible food is wasted in the U.S., and American households throw away nearly 28 percent of fruits and vegetables?  Fortunately, you can take steps to help prevent reduce these numbers!

Here are some tips to help you stretch your produce and dollars by storing fruits and vegetables properly:

With the exception of lettuce and greens (these should be washed with stems kept moist), don’t wash, cut or peel your produce until you are ready to eat it.  Many fruits and vegetables should be stored only at room temperature because refrigerator temperatures (usually 38° to 40°F) damage them or prevent them from ripening to good flavor and texture.  For example, when stored in the refrigerator, sweet potatoes take on off-flavors and a hard core when cooked after being refrigerated (store these instead in a cool, dark place like a pantry – the same goes for onions and garlic.)  Watermelons lose their flavor and deep red color if they are stored for longer than 3 days in the refrigerator.  Pink tomatoes ripen to a better taste and red color if they are left at room temperature.  They do not turn red in the refrigerator, and even red tomatoes kept in the refrigerator lose their flavor.  Other produce can be ripened on the counter, and then stored in the refrigerator.  After peeling or cutting produce, it should always be refrigerated.

The counter storage area should be away from direct sunlight to prevent produce from becoming too warm.  Fruits and vegetables that are recommended to be stored on the counter can typically be kept for at least a few days.  Do not place produce in sealed plastic bags on the counter because this slows ripening and may increase off-odors and decay due to accumulation of carbon dioxide and depletion of oxygen inside the sealed bag.  Ripening in a bowl or paper bag can be enhanced by placing one ripe apple with every 5 to 7 pieces of fruit to be ripened.  Apples produce ethylene gas that speeds up ripening.

Refrigerated fruits and vegetables should be kept in perforated plastic bags in the produce drawers of the refrigerator.  Separate fruits from vegetables (use one drawer for each group).  Some of the produce that should be stored in the refrigerator (instead of the counter top) includes berries, grapes, broccoli, celery, cucumbers, peppers, greens, cauliflower, and lettuce.  Use all refrigerated fruits and vegetables within a few days since longer storage results in loss of freshness and flavor.

MWLC Patient Perspectives: Paul S. – Flint

6 Mar

“I knew I’d been gaining weight, but I saw a photo of myself and could not believe how big I looked. It made me start thinking about other things, like that it took me three tries to put on my socks, how easily I’d get short of breath, and that even mowing the lawn was difficult. Medical Weight Loss Clinic created a meal program for me that consisted of six to seven smaller meals a day that had lots of vegetables and some protein. The plan was easy to follow, so I was able to stay on track with my goals. Now I can walk, jog and run without pain or shortness of breath and I only have to bend over once to put on both socks! All the shirts I had put away because they were too tight are now loose on me. To anyone who wants to lose weight, I’d say to find healthy food that you enjoy eating, drink a lot of water and keep a photo out that motivates you to stay on track. If you are cheating, you are only cheating yourself.” 

– Paul S., 50 years old, Flint

Carrying around extra weight doesn’t just impact self-esteem and confidence, it can also lead to joint pain, trouble performing daily activities and an increased risk for serious health issues like heart disease and diabetes. But losing weight can be incredibly hard—a factor that helps explain why almost 35 percent of Michiganders are overweight and 30 percent are obese.

That’s where the Medical Weight Loss Clinic can help. We are a Michigan-based company run by physicians who take a clinical approach to weight loss. We create customized programs based on each person’s medical profile and weight loss goals, combining one-on-one counseling, food plans, recipes, nutritional supplements and a custom exercise regimen. Our clinics also offer Blue Cross members an exclusive discount through the Blue365 savings program. Members can access the discount by logging into their account.

The Medical Weight Loss Clinic recently helped four Blue Cross Blue Shield of Michigan members lose weight and get their health back on track. Read their stories here:

Are you ready to start your transformation?  Book a free consultation today!

March is National Nutrition Month

1 Mar

March is ‘National Nutrition Month’!

‘National Nutrition Month’ is a campaign focused on the importance of healthy eating and exercise.  The 2018 theme of ‘National Nutrition Month’ is “Go Further with Food”.  Whether you are starting off your day with a healthy meal for breakfast, or preparing dinner for your family, the foods you choose make a real difference.  The 2018 theme encourages us to prepare our foods to go further by planning meals in advance, and to work toward achieving the maximum nutritional benefits that foods have to offer.  Learning how to “Go Further with Food” will help save money and nutrients!

Throughout the Month of March, focus on taking the following actions to “Go Further” with your food:

1. Eat a variety of healthy fruits, vegetables, starches and proteins from your meal plan each day.
2. Consider the foods you already have on hand at home, before making a trip to the grocery store.  Make a list before grocery shopping, and only buy what you need.
3. Be mindful of portion sizes – try using a smaller plate and utensil when serving your food.  Always measure foods when able, do not guess portion sizes.
4. Purchase amounts of fruits and vegetables that can be eaten or frozen within a few days.
5. Plan new ways to use leftovers during the week.
6. Be physically active each day, and find a type of exercise that you enjoy and that fits your lifestyle.
7. Regularly meet with your MWLC Consultant to stay on track with your weight loss.

Be sure to check out the MWLC News page throughout March for more tips on how to “Go Further with Food”!

WSYM: Patient – Kelly

28 Feb

Medical Weight Loss Clinic Warren patient Kelly H. joined Bob, Mary and Tracy on WSYM’s The Morning Blend to discuss her personal weight loss journey with MWLC where she lost 59 lbs. in 26 weeks!  She also shares a few tips that helped contribute to her success.  What an amazing accomplishment!  Congratulations Kelly!

Book a free consultation today by calling 1-800-GET-SLIM or