Healthy Holiday Stuffing

17 Nov

Thanksgiving just isn’t complete without stuffing! MWLC’s Healthy Holiday Stuffing is here to help you enjoy this holiday tradition.


• 0.5 Vegetable
• 0.5 Fruit
• 1 Starch
• 0.5 Supplement
* Suitable for Fast Track Patients

1 serving Diet Bread, lightly toasted and cut into cubes
½ serving Celery, finely chopped
1 Tbs. Green Onion, finely chopped
½ serving Apple, peeled and finely chopped
½ Cream of Chicken Soup Supplement (dry)
Sage, Poultry Seasoning, Pepper and Mrs. Dash to taste

Mix all ingredients together in a small bowl. Add enough water to moisten, but not too much. Place in a small covered baking dish and bake at 350 degrees for at least 15 minutes. (Not recommended to make less than 4 servings. This recipe is for 1 serving.)

Mock Mashed Potatoes

16 Nov

Planning ahead for Thanksgiving? Our Mock Mashed Potatoes are perfect for your holiday banquet! 


• 1 Vegetable
• 1 Dairy
* Suitable for Fast Track Patients

‘Mock Potatoes’
• 1 serving Cauliflower (steamed until very well done)
• 1/2 tsp. Garlic, minced, if desired
• Dill Weed to garnish

‘Mock Sour Cream’ – Freedom Meal Plans Only
• 1 serving Plain, Low-Fat Yogurt
• Cumin, Pepper, Garlic Powder to taste

‘Mock Potatoes’
Steam cauliflower until very well done. Drain and mash (with potato masher). Re-warm if needed. Mix in garlic if desired.

‘Mock Sour Cream’ – Freedom Meal Plans Only
Mix yogurt with seasoning to create a mock sour cream. Add 1 Tbsp. mock sour cream to potato mixture if desired.

Add optional garnish and enjoy!

Dill Yogurt and Egg Salad

15 Nov

Try this Dill Yogurt and Egg Salad recipe for an Afternoon snack today!


1 Protein
1 Dairy
1 Starch

4 Hard Boiled Eggs, shells removed
1 serving Plain, Low-Fat Yogurt
Fresh Dill, chopped
1/2 tsp. Ground Mustard
1/4 tsp. Garlic Powder
Fresh Ground Black Pepper, to taste
1 serving Diet Snack Crackers, for dipping

In a bowl, use a fork to smash up the eggs. Add yogurt, dill, mustard, spices and combine mixture. Add spoonfuls to snack crackers. Top with fresh black pepper and fresh dill.

Apple Cinnamon Muffins

14 Nov

Updated: 9/27/18

Stay on track with your goals this fall and enjoy our delicious 🍎 Apple Cinnamon Muffins! They make a great addition to a Thanksgiving Menu!


• 0.5 Fruit
• 6 Nutrients

• 3 packages of MWLC Pancake Nutrient
• 3 packages of MWLC Oatmeal with Apples & Cinnamon Nutrient
• 3 small Apples, diced
• 1 Egg or 3 Egg Whites
• 6-8 oz. Water
• Dash of Cinnamon

Preheat oven to 350 degrees. Spray muffin pan with Pam. Mix MWLC Pancake Nutrient, MWLC Oatmeal Nutrient, diced apples, egg, cinnamon and water together to make a batter. Pour into muffin pan. Bake 15-20 minutes, until toothpick comes out clean.

* Makes 12 muffins. 2 muffins = 1 nutrient and 1/2 fruit

Guest Blogger Rosa: POWER IN NUMBERS

14 Nov

Weight loss blog by Rosa

We had little will power on our own, but together we had the power to make the change.  My husband Mike, our two boys Ben (17yrs) and Izaak (16yrs), and I, collectively agreed enough was enough.  My name is Rosa and this is my story.  We were your typical diet shoppers, trying this program and that program.  We cheered each other on when one of us attempted to make a change in our life.  Inevitably, it always ended up in disappointment.  We would gain back everything we lost and then some.

This is the first time we are ALL in it together.  My two teenage boys participated in the kitchen cleanout.  We gave away all of the boxes, cans, bags, and bottles.  I called the closest Medical Weight Loss Clinic and the voice on the phone didn’t make us wait for an appointment.  “Come on in and let’s talk.” she said.  Jeannine invited us into her office and had just the right sense of humor that put my teens at ease.  As the mom, I felt a tremendous sense of guilt sitting in her office listening to my boys talk about the number they wished the scale would read one day.

Since then, everyone at our MWLC welcomes us with positive thoughts and encouragement.  I know we’re at the right place when I hear Ben and Izaak open up to the staff about why they’re there and what difficulties they are facing for that day.  I will tell you that the school day is the most challenging for them.  Our friends at MWLC listen to Ben and Izaak’s concerns.  They tweak and tailor their menu choices regularly to make lunchtime and snacks at school manageable.   Every Sunday evening, we all sit at the kitchen table prepping our food for the week.  Ben is really good at creating our grocery list and meals for the week.  Izaak and I measure, cut and bag up items for lunches and snacks for easy access for being on –the-go.  We all agree Mike is the best cook so I’ve gladly left that job for him.

Today, I’ve lost 60.5 pounds and my boys (husband included) are feeling just as successful.  We’re still working toward the goals we’ve set for ourselves.  Every day and every weigh in, I watch my family move toward a healthier and happier life.


PS:  I texted this to the boys when we began changing our way of living life.  I still send it to them when I know we have a day of temptation coming up (holidays, parties, etc).


Water Intake Crucial for Weight Loss

10 Nov

Udpated: 5/21/18


Improving overall hydration is a common tool used in weight loss. How important is your water intake?

A 2016 study, published in the Annals of Family Medicine, found a significant link between inadequate hydration and obesity.

The purpose of the study was to examine the relationship between hydration and weight status among U.S. adults, and examined a sample from the National Health and Nutrition Examination Survey 2009-2012 to compare hydration levels with BMI.  Urine osmality was used to assess hydration levels, allowing for a more accurate analysis, as this is a more effective measure of hydration levels than water intake alone because it factors in water and solutes consumed from other beverages and foods.  From the sample, about 32% of individuals were considered inadequately hydrated, and were found to have higher BMI’s and greater odds of being obese compared to the hydrated adults.

Overall, this study determined a significant association between proper water intake and weight management.  These results emphasize the importance of consuming adequate amounts of water while following a weight loss program.

How much water do you consume in a day?

Original Article Here:

Durango Vegetable Dip

10 Nov

Try out MWLC’s Durango Vegetable Dip – delicious and healthy!


1 Protein
1 Vegetables
Suitable for Fast Track Patients

1 serving Cottage Cheese
1/2 tsp. Onion Powder
1/2 tsp. Apple Cider Vinegar
1/4 tsp. Ground Cumin
1/2 serving Onion, minced
1/4 tsp. Garlic Powder
1/2 tsp. Chili Powder
1 1/2 tsp. Water

Blend all ingredients until smooth.  Use as a vegetable dip.

Hot Peppers and Health

8 Nov

Capsaicin, the ingredient responsible for the spicy flavor of hot peppers, may offer several positive health benefits. Peppers that contain capsaicin include chili, jalapeno, habanero, cayenne, serrano, cherry peppers and bell peppers. Overall, eating peppers of the capsaicin variety provides benefits in digestive and cardiovascular health and cancer prevention.


Studies have shown that hot peppers have the potential to provide the following health benefits:

1. Reduce risk of cancer.
2. Lower cholesterol.
3. Increase circulation.
4. Support weight loss.
5. Aid digestive processes.
6. Relieve congestion.


Try this Hot Pepper Recipe!

Pineapple-Jalapeno Salsa

1 Vegetable
1.5 Fruits

1 1/2 servings Fresh Pineapple
1/2 serving Jalapeno Pepper
1/2 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Dice/cube pineapple, seed and chop pepppers, chop onion. Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.

Sources: and

Red Pepper and Tomato Soup

7 Nov

Perfect for any meal, our delicious Red Pepper and Tomato Soup is sure to warm you up and doesn’t take long to whip up. Enjoy!


• 2.5 Vegetables
• Suitable for Fast Track Patients

• 1/2 Medium Red Bell Pepper, seeded and chopped
• 1/4 Medium Onion, chopped
• 1 Small Tomato, chopped
• 1/2 Garlic Clove, chopped
• 1/2 tsp. Fresh Thyme Leaves
• Fresh Ground Black Pepper to taste

Place onion and bell pepper in a saucepan and sauté over medium heat for 5 minutes. Add garlic and thyme and cook for 1-2 minutes, then add tomato and cook covered for 5-10 minutes. Puree the mixture as a soup and season with pepper.