Bobbie’s Blog: Healthy BBQ Ideas To Stay On Track

26 May

Somehow, summer weather makes every day feel like a vacation.  Ice cream with the kids, s’mores at the bonfire and beer with neighbors has me realizing summer can be just as dangerous as winter.  The assumption warm weather means being healthier has suddenly challenge my weekends and evenings.  Thoughts of holiday feasts or cozy evenings indoors watching snowflakes would be replaced by the great outdoors and fresh food, right?  Wrong!  The temptation of summer fun and the lack of routine – is a big challenge! 

Anticipating the kids will be out of school for the summer soon, barbeques and vacation–has thrown me for a loop. I am trying to strategize a plan for summer by focusing on the following so I can stay on track and still have fun:

Bottle It: The scale will reflect if you aren’t hydrated enough when you retain water. Bring your own water bottle in the car, to bbq’s, work, etc.  If you have an occasional beverage at least you will be hydrated—especially if you plan to be outdoors in the heat. Bring your own stocked cooler, so you aren’t tempted by sugary, alcoholic drinks with empty calories if you get thirsty.

Dish to Pass: Veggie/fruit platters, chicken to grill, low-cal buns are options instead of going hungry and indulging on unhealthy choices. Beef/Shrimp/Chicken Kabobs, Chicken Salad, Mock Potato Salad—all are great dishes for a barbecue. Kabobs are a great option for the whole family!

Check out  www.mwlc.com/recipes for these recipes and more. Recipes are even sorted by meals or specific ingredients.

Best Alternative to Potato Chips = Kellogg’s Special K Crackers in a variety of flavors. Avoid the open bags as it leads to endless consumption of excessive salt and calories.

Daiquiri or Dessert? Turn your favorite shake into a smoothie by adding fresh or frozen fruit and ice for a refreshing dessert-like daiquiri. Creating a favorite non-alcoholic drink for socializing, means you don’t have to compromise your diet or feel left out. Make it festive by drinking in a fun glass.

My kind of treat!

My kind of treat!

 

Don’t underestimate a vacation or barbecue. If you plan to indulge, be smart about the remainder of your day. One meal is not reason to throw in the towel for a whole day. Plan accordingly, drink water and get back on track at your next snack or meal.

Don’t take a vacation from your progress!

Bobbie

*Always confirm with your clinic which foods are best suited for your plan

 

Tuna Patties

26 May

Try these tasty tuna patties for lunch today!

TunaPatties

Servings:
1 Protein
1 Starch
1 Supplement

Ingredients:
1 serving canned Tuna, drained
1 serving Melba Toast
1 Cream of Chicken Soup Supplement
¼ cup Egg Beaters
Garlic Powder and Pepper to taste

Preparation:
Mix all ingredients together and make patties. Fry on stove with Pam spray.

Turkey Quiche

23 May

Updated: 6/19/18

We have the perfect Turkey Quiche recipe to get your day going for National Turkey Lover’s Month!

TurkeyQuiche

Servings:
1.5 Protein
1 Vegetable
1 Starch
1 Supplement

Ingredients:
1 serving Diet Bread
1 serving Turkey Breast, cooked and shredded
1 serving Green Vegetable (combo of spinach, green beans and broccoli, chopped)
1 Cream of Chicken Soup Supplement (prepared with half the water)
1 Egg or 3 Egg Whites

Preparation:
Press diet bread into baking dish sprayed with Pam. Mix remaining ingredients thoroughly and spread over bread. Bake at 350 degrees for 15 minutes.

MWLC Creamsicle Shake

20 May

A little something sweet to celebrate the end of the week, enjoy the MWLC Creamsicle Shake!

CreamsicleShake

Servings:
• 1 Supplement
• Suitable for Fast Track Patients

Ingredients:
• 1 Vanilla Pudding Shake Supplement
• 8 oz. Diet Orange Soda

Preparation:
Whip in blender and freeze or chill in separate container. Enjoy!

Chicken Kabobs

19 May

Cook up these healthy, delicious Chicken Kabobs this afternoon. Real foods lead to real results!

ChickenKabobs

Servings:
• 1 Protein
• 2 Vegetables
* Suitable for Fast Track Patients

Ingredients:
• 1 serving Chicken Breast, cut into 1 inch cubes
• 2 tbs. Lemon Juice
• 2 tbs. Water
• 1/2 tsp. dried Tarragon, crushed
• 1 clove Garlic, minced
• 1 serving Zucchini, cut into 1 inch squares
• 1 serving Green (Red, Orange, or Yellow) Pepper, cut into squares

Preparation:
Combine lemon juice, water, tarragon, and garlic in non-metal bowl. Add chicken cubes; toss and cover. Marinate 20 minutes in the refrigerator. Alternate chicken and vegetables on skewer. Broil 8-10 minutes until chicken is done.

Bobbie’s Blog: Step Up & Overcome Your Physical Struggles

18 May

When I started Medical Weight Loss Clinic in 2015, I also signed up for a 5k in Detroit. I am not a runner and never have been, but I felt compelled to try.  Half-way through the race, I began to struggle. Feeling like I would vomit, my husband gave me the option to quit or to keep going. I jumped in a cab and quit. Disappointed in myself, I decided to try again in 2016. Without expectations, I enlisted my friends and family to join me in fun-runs throughout Michigan. I wasn’t looking to compete or finish in a certain time, I just wanted to complete the races.

In April of this year, I ran a race with six of my closest friends. All of us are of different athletic abilities, some are marathon runners, some have lost close to 75 pounds or have never run before—yet we all finished. I was emotional at the finish line. I did it. Not fast by any means, but I finished. I never thought I could run 3.1 miles, especially after feeling defeated a year ago.

An emotional finish! I did it!

What an incredible feeling to reach the finish line – I did it!

 

This year, I have committed to one run or walk every month. There are a lot of walks for free that your whole family can participate in, and sometimes, you can even bring your dogs. If the thought of running intimidates you or you aren’t physically capable to run—that’s okay! It’s just about moving. Here is what helped me try again this year:

Partner Up

Enlist friends or family to walk or run with you. There is nothing more encouraging than doing something with people who are fun to be with. A team or buddy will also keep you accountable.

Sign-Up

Active.com is great resource to find walks/runs of all types in your area. There are family-friendly walks, walks with pets, competitive, non-competitive and even free events. Signing up commits you!

Warm-Up

Couch to 5k is a great running tool to train you over several weeks so you aren’t jumping in without preparation. You can find it online and printable—for free.

Suit Up

Make sure you have good shoes and comfortable work-out gear. There is nothing worse than work-out clothes that chafe your skin or don’t fit right while you’re exercising or old shoes that can lead to aches and pains.

Join MWLC as they have teams participating at the following events this summer:

June 4th, 2016                     Grand Rapids, MI                   Take Steps for Crohn’s & Colitis

June 16th, 2016                    Royal Oak, MI                        Take Steps for Crohn’s & Colitis

To register, visit:  www.mwlc.com/community_events

 

Walking with the MWLC family at the AA Heart Walk!

My family joined the MWLC team at the AHA Heart Walk at EMU on 5/7!

 

If running isn’t your thing, try and explore something physical you do like. I know firsthand the discouragement one can feel when you physically can’t do what you want. Recognize your limitations and be realistic about your health and start slow. Momentum is a powerful force when you are patient and try!

Bobbie

 

Barbeque Chicken

17 May

Ready to hit the grill for dinner? Get grillin’ with our easy Barbeque Chicken recipe!

BBQChicken

Servings:
• 1 Protein
• 1 Vegetable
• 1 Supplement
* Suitable for Fast Track Patients

Ingredients:
• 1 serving of Chicken Breast
• 1 Cream of Tomato Soup Supplement
• 2 Tbs. of Apple Cider Vinegar
• 1 serving Tomato
• Garlic Powder and Crushed Red Pepper

Preparation:
Blend vinegar, tomato supplement, tomato and spices in a blender. Marinate chicken for 2 hours. Barbeque chicken while brushing with marinade.

Bobbie’s Blog: Before & After – One Year Later, Lessons Learned From Weight Loss

10 May

Why did I wait? I should have done this sooner?” spoken by the woman who hadn’t been to a gynecologist in 25 years and never had a mammogram. In January, my mother had surgery to remove three ribs and a large cancerous tumor. My mother, the amazing woman who could wrangle four grandchildren and work 14 hour days as a nurse.

She never invested in herself, always putting everyone else first.  And with this admission, she taught me a great lesson:  I NEED to invest in myself, my health and well-being. No more canceling dentist appointments or putting off annual appointments because I’m “busy”. Today matters and it’s not selfish to take care of myself.

I make a lot of excuses, “I don’t have time, it’s expensive, or it will be hard.” Perhaps, it’s the mom in me or seeing my own mother selfless in her career and family that perpetuates these emotions.  Thankful for the journey I’ve experienced in the past year, it’s amazing how one life-changing appointment at Medical Weight Loss Clinic could make such a profound impact on my life.

May 2013 Beach Vacation with baby #3 - 196 lbs and holding until I decided to join MWLC in May 2015!

May 2013:
Beach Vacation with baby #3 – 196 lbs and holding until I decided to join MWLC in May 2015!

 

Four sizes smaller, 45 pounds less and feeling more like myself in years, I’m emotional thinking back to last year.  In a year’s time, I achieved what I couldn’t do on my own—it’s become much more than a physical transformation. Still battling a sense of guilt at times to make time for me, I know it’s OUR future–my family, kids and husband that will thank me later.  Family is a constant reminder to invest in our health and well-being because what good are you to those you love if you don’t take care of yourself?

Happily, I celebrated Mother’s Day with my mom and we are both embracing health with a new found attitude.

Stop putting off today what you can do tomorrow. You’ll thank yourself later.  Who knows – in a year’s time, you could be filming a Medical Weight Loss Clinic commercial like me! What a fun way to celebrate my one year anniversary!

What a fun day!

May 2016: What a difference a year can make!

 

 

Bobbie