Chocolate Espresso

30 Nov
A nice warm cup of Chocolate Espresso is the perfect treat on a crisp fall day!


1 Supplement
* Suitable for Fast Track Patients

1 Chocolate Pudding Shake Supplement
7 oz. Water
1 serving Coffee

Mix supplement with water and add to coffee.  Enjoy!

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Planning a Low-Sodium Thanksgiving

21 Nov

Updated: 10/25/18

Low Sodium Thanksgiving

When selecting ingredients for our favorite Thanksgiving dishes, it’s important to review food labels and make healthy choices.  While the focus in reading food labels is often on fat and sugar content, pay attention to sodium content as well!


Here’s 6 quick tips to help you enjoy a low-sodium, low-sugar Thanksgiving:

1. Select a fresh (not frozen) turkey that is not injected with a sodium brine. Watch out for the words “saline”, “broth” or “sodium”.  Always check the nutrition labels on food and compare brands to select the option with the lowest sodium, fat and sugar content.

2. Highlight the natural flavor in foods by seasoning with fresh herbs, spices and citrus juices instead of salt and butter – do not use any salt-based seasonings.

3. Avoid using marshmallows on pumpkin dishes – opt for cinnamon, clove and ginger instead.

4. Serve baked fruit for dessert instead of pie.

5. Use citrus juices or apple cider vinegar in cooking and topping vegetables, instead of butter.

6. Substitute bread with quinoa in your stuffing dish.

Happy Thanksgiving!

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Glazed Squash

21 Nov

Our Glazed Squash recipe is the perfect dish for Thanksgiving!


• 1 Vegetable

• 1 serving Squash
• 1 Cherry Fulfil
• Stevia and Cinnamon to taste

Spray baking dish with Pam. Cut squash into thin slices, put into a mixing bowl. In a small sauce dish, put the cherry fulfil and spices together and mix thoroughly. Pour mixture over the cut squash, stir together to coat the squash. Layer coated squash in baking dish. Spread any coating left over on top of the squash in baking dish. Cover with foil. Bake at 350 for 15 minutes. Uncover and bake 5 more minutes.

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What Does 200 Calories of Thanksgiving Foods Look Like?

21 Nov

Updated: 10/25/18

The Thanksgiving holiday is traditionally a day for feasting on delicious foods.  While many of these foods are high in calories, fat and sodium so watching your Thanksgiving portion sizes can go a long way!

Here’s a visual guide from Business Insider, showing what 200 calories of some Thanksgiving favorite foods looks like on a plate.


Original Article Here:

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Thanksgiving Tips

18 Nov

Updated: 10/25/18

Thanksgiving Weight Loss Tips

Thanksgiving can be a challenge when it comes to dieting.  Here are some tips to help you stick to your weight loss plan and still enjoy the holiday!


1. Approach Thanksgiving Day like any other regular day, planning to eat three meals – breakfast, lunch, and dinner. Often individuals will fast the morning of Thanksgiving in preparation for eating a large meal.  Instead, plan to eat three meals – this sets you up for success throughout the day.

2. Remember that it’s okay to have leftovers! One of the biggest perks of Thanksgiving is having leftover turkey and side dishes for several additional meals after the holiday.

3. Keep portions under control. By opting for tinier portions of each dish, you can enjoy trying everything!  Stop eating when you’re full.

4. Make smart choices when preparing the Thanksgiving meal. Swap ingredients with healthier options when you are able.  Mashed cauliflower is a great swap for traditional mashed potatoes.

5. Keep your focus on the holiday and visiting with friends and family – not on the food.

6. Plan ahead!  If you are traveling outside your home for Thanksgiving, ask what is being served ahead of time and plan accordingly.

7. Make sure to stay hydrated and get all of your required water in throughout the day.

8. Maintain physical activity.  Holiday shopping is a great opportunity for walking!

By following these tips this Thanksgiving, you can enjoy your holiday and stay committed to your weight loss success.🍴

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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.)

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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!

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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.

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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

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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).


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