Garlic Sauce

21 Apr

Try our tasty MWLC Garlic Sauce, perfect for steak and hamburgers!


• 1 Vegetable
* Suitable for Fast Track Patients

• 2 Garlic Cloves
• ½ tsp. Dry Mustard
• 1 tsp. Paprika
• ¼ cup Apple Cider Vinegar
• 1 serving Tomato, pureed
• 1 tsp. Cajun Pepper

Blend all ingredients together for about 20 seconds. Good as a sauce for steak or hamburgers.

Chocolate Covered Strawberries

15 Apr

It’s Friday! Treat yourself to our sweet and delicious Chocolate Covered Strawberries!


• 1 Fruit
• 1 Supplement

• 1 MWLC Chocolate Pudding Shake Supplement
• 1 serving Strawberries

Mix pudding as directed. Dip strawberries and place on wax paper. Chill for one hour. You can substitute for cherries as well.

Berry Crunch Parfait

12 Apr

Simple, sweet and good for you! We know you’ve been working hard, you deserve this Berry Crunch Parfait!


• 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 (if needed)

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

Bobbie’s Blog: Preventing Careless Eating

6 Apr

Shopping at Costco last week, I noticed the calorie count listed on the menu in the food court. 760 calories for a slice of Cheese Pizza. I used to eat TWO of those slices as a cheap, quick meal! It put in perspective as an example of the mindless eating I did before I joined MWLC.  Seeing the calories gave me a visual awareness of how much food I was eating and didn’t account for.


Are the calories and convenience worth saving a few bucks?


I constantly have to work on being accountable when it comes to impulsive food choices. Having six people in my house that have different diets and needs creates a tough environment to be healthy in. So, I have to work at maintaining habits that keep me moving forward toward my goals. Here are positive habits I am working on:

Take a Seat

Make a point to eat in the kitchen and sit down. Avoid standing or taking food outside of the kitchen. It reinforces the focus on eating instead of watching TV, reading, and working which can lead to overeating if you’re distracted by multi-tasking.

Get Fresh

Feel like you’ll make an impulsive choice? Reach for a piece of sugar-free gum or brush your teeth. Chewing gum or brushing your teeth will diminish the desire to eat.

Pencil It In

Plan snacks or indulgences to avoid hunger or deprivation.  Evenings are my time and can be dangerous if I don’t prepare with healthy options. If I’m not stocked up, I make bad choices.  Instead of eliminating my time, I modify my snack with a healthier option like low-fat frozen yogurt or fresh fruit, so I still have my evening treat.

Portion Control

Avoid eating out of a bag or box which can lead to eating large, endless quantities. Use small plates or bowls that help manage portion size and visually show how much you’re eating.

Cut-Out Hunger

Consider buying pre-cut produce for convenience or plan ahead and cut-up produce for the week.  If you’re short on time and effort, buying pre-cut produce is worth the cost to have a healthy, convenient option on hand.  Hunger and a lack of healthy options are an equation for reckless eating.


Pre-cut fruits and veggies are worth it!


Label It

If all else fails, read the label. In a moment of weakness after having cases of Girl Scout cookies in my house for weeks, I looked at the label. I couldn’t believe 2 cookies amounted to 140 calories—2 little cookies and I easily could have eaten all 12 in the box. Awareness of what you put in your mouth can deter you from making bad choices.

Understanding why and when we eat mindlessly can help change our behavior. How do you work on preventing careless eating?


Stuffed Mushrooms

6 Apr

From the first bite to the last, we promise you’ll love our Stuffed Mushroom recipe!


• 1 Protein
• 1.5 Vegetables
• 0.5 Starch

• 1 serving Mushrooms, with caps
• ½ serving Celery
• ½ serving Melba Toast
• 1 serving Ground Turkey or Chicken, cooked
• Onion and Garlic Powder to taste

Crumble melba toast, mix with meat, celery and seasoning. Stuff mushrooms and serve.

Apple Cider Vinegar

5 Apr
Updated: 5/17/18 Apple cider vinegar is touted as a miraculous elixir that can cure indigestion, remove toxins and help you lose weight. A skeptical nutritionist decided to investigate the hype and was surprised to learn some of the claims are ... Read more »

Hot Mocha Latte

4 Apr

Snow in April? Chase that chilly stuff away with a nice and hot Mocha Latte!


• 1 Supplement
*Suitable for Fast Track Patients

• 1 Mocha Pudding Shake Supplement
• 7 oz. Water
• 1 serving Coffee

Mix supplement with water and add to coffee. Enjoy!

Orange Ginger Shrimp

1 Apr

Give our Orange Ginger Shrimp recipe a try!


1 Protein
1 Vegetable

1 serving Shrimp, seasoned with garlic & ginger, let sit while making glaze
Juice from 1 Orange
Ginger Powder
Garlic Powder
Onion Powder
1 serving Fresh Onion – optional
Black Pepper to taste
1/4 tsp. I Can’t Believe It’s Not Butter

Cook onion in orange juice until translucent. Add garlic, onion and ginger powder to juice. Mix all ingredients on low. Orange juice will evaporate quickly if on high. Add shrimp, turning often to make sure sauce is coating shrimp. Add 1/4 I Can’t Believe It’s Not Butter at end of cooking for a creamy sauce. Serve with your favorite vegetables.

Alcohol and its Effects on Metabolism

30 Mar
Alcohol contains empty calories and has no nutritional value. It can often contribute to malnutrition because the high levels of calories in most alcoholic drinks can account for a large percentage of your daily energy requirements. Even one alcoholic drink a day can ... Read more »

Turkey Joes

28 Mar

It’s almost lunch time! Enjoy our delicious and satisfying MWLC Turkey Joes!


• 1 Protein
• 1 Vegetable
• 0.5 Dairy
• 1 Nutrient

• 1 serving Ground Turkey Breast
• ½ serving Green or Red Pepper
• 3 oz. Plain Low-Fat Yogurt
• ½ serving Spinach
• 1 Vegetarian Sloppy Joe Nutrient
• Add: Cilantro, Cumin, Garlic and Onion Powder to taste

Cook the ground turkey together with the spinach, peppers and cilantro. Sprinkle cumin, garlic and onion powder on the turkey mixture to taste. While the turkey is cooking, warm up the nutrient in a quart sized microwave bowl. Stir in the turkey mixture, top with yogurt and enjoy!