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.

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!

Bobbie’s Blog: Eliminate Holiday Feasting

24 Mar

Don’t let all those pastel colors and teeny candies fool you this Easter. Whether it’s an Easter basket, candy dish or holiday feast, trouble is lurking if you aren’t prepared. I learned the lesson the hard way on Halloween—one mini Snickers turned into 20. Normally, I can control what food is in my house these days, but on holidays it’s tough when others are bringing goodies in and in quantities I can’t control.

If you are planning on hosting family or celebrating elsewhere here are some ideas to eliminate temptation:


Pack up the leftovers and send them home with guests if you are hosting. Or pack them up and bring them to work for co-workers.

Easter Baskets for Children

Fill their baskets with anything but candy. They will still get a kick out of a basket full of fun items instead of sugary treats and if you’re like me it’s less temptation to peek in their basket in the evenings looking for a chocolatey treat. Bubbles, sidewalk chalk, books, fruit snacks, Play-Doh, crafts, etc.


Don’t Go Hungry

Eat before you go or when you expect visitors to avoid overeating.  If you’re traveling, bring your shaker, drinks, bars and anything you need outside of your own kitchen to survive the uncertainty of traveling. Preparation removes the excuse of making bad choices and regret.

Out of Sight, Out of Mind

If you are hosting and feel inclined to provide food that is tempting, keep it out of sight until right before it’s time to eat. Then send it home with someone else, so it isn’t calling your name! Chips, candy dishes, nuts, etc. all lead to quick mindless snacks that add up.

Friday, Saturday or Monday

If you feel you’ll get a pass because it’s a holiday make sure you weigh-in before, it will keep you honest and accountable. Weigh-in Monday and try to get back on track at your next meal if you fall off course.

Dish to Pass

Bring a healthy option you can eat if you’re uncertain what will be served. Fruit salad, veggies, turkey, are ideas. Don’t forget a beverage, water or something diet friendly so you don’t drink something you’ll regret.

Holidays are fun but tough on a diet, plan ahead and eliminate the stress and anxiety.  Don’t let one day or weekend with the family derail your hard work and efforts!




22 Mar
The Perfect Diet There’s so much emphasis these days on finding that perfect diet or ideal meal replacements or just simply curbing those food cravings when there should be much more on educating ourselves on proper nutrition. Meal replacements and protein ... Read more »