Apple Cherry Coleslaw

11 Jul

Try our Apple and Cherry Coleslaw to celebrate National Rainier Cherry Day!

Image result for rainier cherries

**MWLC Freedom Meal Plans ONLY**

2 Vegetables
2 Fruits
1 Dairy


Salad Dressing:
1 Tbs. Apple Cider Vinegar
1 Tbs. Black Pepper
1 serving Non-Fat Greek Yogurt
Almond Extract, to taste

1 cup shredded Cabbage
1/4 cup shredded Carrots
1 small, diced, Honey Crisp Apple
1/4 cup minced Onions
1 serving Fresh Cherries

Mix your serving of yogurt and combine the almond extract to your taste. Add the black pepper and apple cider vinegar and mix them into the yogurt and almond combination. In your jumbo salad spinner, add cabbage, carrots, diced apples, minced onions, and fresh cherries. Lastly, pour your dressing over your salad mixture. Shake all ingredients together, serve and eat.

Mojito Mocktail

11 Jul

Mojito Mocktail anyone?  It’s National Mojito Day!

Image result for mojito

Suitable for Fast Track patients

1 can Diet 7-Up
1 packet of Stevia
Fresh Mint Leaves, to taste
Juice from 1 Fresh Lime

Muddle the Stevia with the mint leaves using a small bowl and end of a smooth or rolling pin. Combine with Diet 7-Up and lime juice with ice and serve.

How to Keep Strawberries Fresh

9 Jul

These tips can help extend the shelf life of your strawberries!

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Keep the caps on! This includes the stems and everything. Only cut the tops off when you’re ready to eat the strawberry. Otherwise, it will rot very quickly!

Keep the strawberries dry until you are ready to rinse them.  If you notice any mold on strawberries in your basket, remove them immediately. This will keep the mold from spreading to the other strawberries. One moldy strawberry doesn’t have to ruin the bunch!

Hawaiian BBQ Chicken

7 Jul

Let’s kick off National Grilling Month with this sweet and tangy grilled chicken recipe!

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Hawaiian BBQ Chicken

1 Protein
2.5 Vegetables
1 Fruit
3 Nutrients
Suitable for Fast Track patientsSuitable for Fast Track Patients

1 serving Chicken
2/3 cup fresh Pineapple, sliced
1/4 medium Red Pepper
5 small Green Onions
1 cup Zucchini
1 tsp Garlic Powder

Heat grill to medium heat. Place chicken on foil and add vegetables and pineapple.
In a bowl, whisk together bbq sauce, and garlic powder. Add 2 Tbsp of the sauce on the chicken. Place chicken onto grill and grill for 13-15 minutes flipping halfway through. When cooked, baste with extra sauce and garnish with green onions.

BBQ Glaze

0.5 Vegetable
1 Supplement
Suitable for Fast Track patientsSuitable for Fast Track Patients

1 Cream of Tomato Supplement
½ serving Onion, finely chopped
2 servings Stevia
2 Bay Leaves
1 tsp. freshly grated Garlic
½ tsp. Pepper
1 cup Water
1 Tbsp. Apple Cider Vinegar
½ tsp. Cayenne Pepper
Pinch of Thyme
1 tbs. Lemon Juice

Cook all ingredients in a medium saucepan, except vinegar. Reduce sauce until desired consistency then remove bay leaves and stir in vinegar.

Nap Time

6 Jul

Did you know that proper sleep habits can make you healthier – and better at your job? Sacrificing sleep may seem like part of the job – working late, worrying yourself into insomnia, or stressing about deadlines.  But you are not alone.  About 40% of Americans never sleep the recommended seven to nine hours, according to the National Sleep Foundation (NSF).  But skimping on sleep can contribute to a host of problems.  In addition to affecting your personal health, sleep is crucial for the health of your job.  Here is how sleeping more can help!

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Impress your customers. Twenty-seven percent of tired workers admit to having trouble concentrating, which can lead to mistakes.  Twenty percent are not as productive as they should be, according to NSF data.  Having to go back and fix errors will take up more time.  If you are well rested, you’ll be more efficient at producing higher quality work, achieving your potential.  Sleep well and your clients and coworkers will notice improvements. You may have time to tackle new projects or even shorten your work day.

Be a better driver.  Poor sleep also makes you dangerous on the road, as drowsy driving is similar to drunk driving because your reflexes are delayed and attention to road hazards and traffic is decreased.  Proper rest will make you feel more alert and attentive when you are on the road.

Stay healthier. Your body recovers from stresses overnight.  Without enough rest, your body’s immune response breaks down, making you susceptible to illness where infections and colds may last longer. Sleep more, so you don’t need to call in sick.

Argue less.  Forty percent of people who identify as sleep-deprived admit to being impatient with people at work, according to NSF data. If you’re exhausted, you are more likely to be sarcastic or short. Wake up refreshed and you’ll be more agreeable towards others, which can do wonderful things for customer relations.

Ways to improve sleep?

  1. Take a hot shower to help relax
  2. Don’t check email and limit screen time
  3. Create a list – things to do, worry list
  4. Block off time – we block off time for other important parts of our life, but why not sleep?

Rainbow Salmon Skewers

2 Jul

Need an easy grill recipe?  Try our Rainbow Salmon Skewers!

Image result for salmon squash kabobs

Rainbow Salmon Skewers

1 Protein
2 Vegetables
Suitable for Fast Track patients

1 serving Salmon Fillet
1/4 medium Red Pepper
1/4 medium Green Pepper
1/4 cup Summer Squash
1/4 medium Red Onion
Fresh Cracked Black Pepper
Juice from 1 Fresh Lemon

Cut the salmon into 1 inch chunks. Cut the peppers into 1 inch square pieces. Cut the red onion and summer squash into similar sized chunks and separate. Thread skewers alternately with the onions, squash and peppers, and then the salmon. Spray skewers with non-stick cooking spray, sprinkle with pepper. Cook on a hot grill, turning once, until the fish is cooked through and the veggies are softened a bit. Squeeze fresh lemon juice over skewers before serving.

Tips for National Grilling Month – July

1 Jul


Summer is the time for the best outdoor cooking, so it is no surprise July is National Grilling Month.

Don’t let improperly prepared food ruin your summer. Use these grilling tips keep you grilling and enjoying the beautiful weather all season long.

  • Wash your hands. Use hand sanitizer when clean water isn’t readily available where you are grilling.
  • Keep food cold until you are ready to put them on the grill. Letting them sit allows bacteria to grow.
  • Don’t mix raw and cooked foods. Keep raw foods separate from each other. Once cooked, use a clean dish to place final masterpiece. The bacteria from the raw food will contaminate the freshly cooked meal.
  • Keep hot food warm to at least 140 degrees Fahrenheit until ready to be placed in a cooler with ice or refrigerator to prevent bacteria growth. For salads and cold foods, keep them chilled on ice.

WSYM: Patient – Marci

25 Jun

Marci started as a patient with the Lansing Medical Weight Loss Clinic nearly 20 years ago!  She’s lost over 100 lbs and has kept it off for over 4 years!  She discusses how her life has changed and how she is now the best version of herself possible as a mom, wife and employee.

Strawberry Parfait

25 Jun

It’s National Strawberry Parfait Day!  Try this healthier Strawberry Parfait recipe!

1 Fruit
1 Starch
1 Dairy

1 serving Cereal (100 cal/serving)
1 serving Yogurt (add vanilla extract)
1 serving Strawberries (chop or use food processor)
Stevia, to taste (optional)

Layer in parfait glass: Cereal, strawberries, yogurt, strawberries, cereal. Enjoy!

Charred Spiced Corn

22 Jun

We couldn’t resist sharing another tasty corn recipe for National Corn on the Cob DayCharred Spiced Corn!

Image result for corn cut

1 Starch
Suitable for Fast Track patientsSuitable for Fast Track Patients

1 Ear of Corn
Unflavored Cooking Spray
Ground Paprika
Ground Turmeric

Place the corn in a frying pan on high heat, and allow the corn to char all the way around, turning every 3 – 4 minutes until the corn is tender and charred to your liking. Spray with unflavored cooking spray, season with pepper, paprika and turmeric to taste. Roll the corn around to make sure it is evenly seasoned all over. Cut corn off of the cob into a bowl. 1/4 cup = 1 Starch Serving.