Easter Deviled Eggs

30 Mar

Looking for a tasty snack to whip up this weekend for Easter?  Try this Deviled Eggs recipe!

6 Hard Boiled Eggs (Cooled)
1/4 cup finely chopped Celery
1 Tbsp. chopped Chives
Low-fat Greek Yogurt
Garlic Powder
Mrs. Dash Seasoning

Cut eggs in half and scoop out the yolks.  Mash yolks with fork in a small bowl.  Add enough yogurt and mustard to make a thick paste.  Add garlic powder and Mrs. Dash seasoning to your taste.  Fill eggs with the yolk mixture using a small spoon or pastry bag and decorating tip.  Decorate the tops with a dusting of paprika and finely chopped slivers of chives.  Chill until ready to serve.  Makes 12 deviled eggs.

***Please refer to your Meal Plan for portion sizes!

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Walking: The Best Gear

30 Mar


Did you know that shoes are the single most important piece of equipment for the walker?  They can be the difference between having a fun, relaxing walk and an uncomfortable, painful one.  It is important to get a good pair of walking shoes with the following characteristics.

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  • Provide both support and comfort to all parts of the foot
  • Have enough toe room so that you can wiggle your toes
  • Have firm support at the heel
  • Have a flexible cushioned sole in order to aid the walking gait and to absorb shock
  • Be made of breathable material, preferably leather, or fabric to allow perspiration to dissipate
  • Be lightweight

While there are many shoes at various price ranges designed specifically for walking, a running shoe or tennis shoe will also serve the purpose so long as it is comfortable and has the above characteristics.


Under normal weather conditions, there is great flexibility in the type of clothes you can wear while walking.  While loose fitting clothing is best, this may also include shorts and a tee shirt or a warm-up suit.

Cold Weather:  Dress warmly wearing layers which trap the heat and allow you to remove layers as you get warmer.  One guideline is to wear one less layer than you would if you were outside in that weather when you weren’t walking. Also, approximately 30% of your body heat is lost through your head so wear a hat!

Brrr:  In really cold weather, cover all extremities to avoid frostbite.  Mittens, thermal underwear and an extra pair of socks are definitely recommended.  (If you have problems with your heart, ask your doctor if it’s OK to walk in very cold weather.)

Warm Weather: Wear light clothing but be sure to wear a hat and/or sunscreen to block the sun’s rays.

Precipitation: In rain or snow, a waterproof and windproof jacket make a great addition to your walking wardrobe. Many incorporate zip-in liners for colder weather or can be worn alone with vents for warmer weather.


While there is no need to spend a lot of money on walking gear, there are a number of items that will make your walk easier, safer and more fun.

Pedometers: A pedometer is the perfect way to enhance your walking.  First of all, it’s fun to know how many steps you’ve taken, how far you’ve walked, or how long you’ve been walking.  Secondly, a pedometer allows you to keep track of your progress against the goals you have set for yourself.  A pedometer will also show you the steps taken or distance traveled over one or several walks. Other options to track walking activity include  Fitbits and iWatch which can allow you to connect with others for friendly competition.

Reflective Products and Lights: If you are walking in the morning, early evening or night, reflective products are a must.  Your gear can include a reflective vest and reflective bands.  A flashlight or strobe light will also help you to be seen at night.

Join a walking group  Bring your favorite 4 legged friend!

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Diabetes Alert Day

27 Mar

Today, March 27th, 2018, is ‘Diabetes Alert Day’!

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What is ‘Diabetes Alert Day’?

March 27th is the American Diabetes Association’s one-day wake-up call that focuses the public’s attention on learning their risk for developing type 2 diabetes.  The Association encourages the public to take one minute to take the Diabetes Risk Test, because it can protect you for a lifetime.  The Diabetes Risk Test asks users to answer 7 simple questions about their weight, age, family history and other potential risk factors for prediabetes or type 2 diabetes.  

MWLC is an official Diabetes Risk Test location. We encourage you to stop into any of our 32 locations today to take this simple quick test and also have a free blood pressure check.  High blood pressure is a risk factor for type 2 diabetes.  

Today, MWLC clinics will have ADA ‘type 2 preventative tips’ and MWLC staff on hand to assist those who wish to learn more about healthy eating and our services.  After all, MWLC offers customized, medically supervised weight loss services that are designed to help improve the medical conditions associated with type 1 and 2 diabetes!    

Learn More Here:  http://www.diabetes.org/are-you-at-risk/alert-day/?referrer=https://www.google.com/

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National Spinach Day – Health Benefits of Spinach

26 Mar

March 26th is ‘National Spinach Day‘!  

‘National Spinach Day’ was created to celebrate the healthy and nutritious leafy vegetable, spinach!

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How does spinach benefit your health?

Spinach is considered an extremely healthy vegetable! Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, has a very low amount of calories, and is one of the most nutrient-dense foods. In addition to supplying plenty of antioxidants, spinach is considered a good source of vitamins A, C, E and K, thiamin, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper, zinc, and selenium.

Spinach contains special protective carotenoid compounds that have been linked with decreasing the risk of many diseases, including cancer, heart disease, diabetes, neurodegenerative diseases, and obesity. Spinach also supplies flavonoids, which are a type of powerful antioxidant that protect against disease by fighting free radical damage within the body. These protective compounds make spinach one of the best anti-aging foods there is. Spinach is able to slow down cancerous cell formation because it defends against DNA damage and limits oxidative stress through the presence of antioxidants.  Spinach’s carotenoids protect cells from mutations which can ultimately lead to cancerous tumor growth.

Spinach is also a good source of dietary fiber. Fiber is needed to maintain digestive health because it helps with regular bowel movements, carries waste and toxins out of the body, prevents constipation or diarrhea, and can detoxify the digestive tract.   The fiber found in spinach also works to reduce high cholesterol levels and slows down the absorption of glucose into the blood stream.

How can you celebrate ‘National Spinach Day’?  

  1.  Try out a tasty spinach recipe, like MWLC’s Shrimp and Spinach with Caramelized Onion.
  2.  If you have a garden, make a plan to plant some spinach this Spring!
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Shrimp and Spinach with Caramelized Onion

26 Mar

Updated: 9/27/18

What better way to celebrate ‘National Spinach Day’ than with this tasty spinach recipe?  Try MWLC’s easy 🍤 Shrimp and Spinach with Caramelized Onion recipe for dinner tonight!  

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1 Protein
1 Starch
3 Vegetables

Unflavored Cooking Spray
1/2 medium Onion, thinly sliced
2 cups fresh Spinach leaves, trimmed, rinsed and patted dry
1 portion uncooked medium Shrimp, peeled and deveined
1 clove Garlic
1/8 tsp. crushed Red Pepper Flakes
2 Tbsp. Lemon Juice
1/4 tsp. grated Lemon peel
1 slice of 35-40 calorie Bread for toasted fresh bread crumbs

Evenly spray a large skillet with unflavored cooking spray over medium-high heat and cook onions, stirring occasionally for 2 minutes or until tender. Remove onions and set aside. Spray unflavored cooking spray in same skillet over medium-high heat and cook spinach, stirring occasionally until spinach is wilted. Remove spinach and keep warm. Spray skillet again with unflavored cooking spray and cook shrimp, garlic and crushed red pepper flakes, stirring until shrimp turns pink. Stir in lemon juice, lemon peel and onions. To serve, spoon over spinach and garnish with bread crumbs.

Toasted fresh bread crumbs: Coarsely chop sliced bread. Toast in toaster oven or bake at 350° for 10 minutes.

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National Chip and Dip Day

23 Mar

Today is National Chip and Dip Day!  Celebrate with Eggplant Dip, Durango Vegetable Dip, or Layered Taco Salad Dip!  Or try our Broccoli Dip or tasty Tzatziki Dip below!

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Broccoli Dip

1 Vegetable
1 Dairy

1 cup Broccoli
1 cup Plain, Low-Fat Yogurt
2 tsp. Dried Dill
Onion Powder and Garlic Powder to taste
Pinch of Cayenne and Smoked Paprika

Steam broccoli until tender and dice finely. Let broccoli cool and then mix with all other ingredients. Serve cold.

Tzatziki Dip

2 Vegetables
1 Dairy

1/2 medium English cucumber, finely chopped
1 serving Non-Fat Greek Yogurt, plain
1 Tbsp. Lemon Juice, fresh
3/4 tsp. Garlic Cloves, minced
1/2 tsp. Dill Weed
1 tsp. Apple Cider Vinegar
1 tsp. Black Pepper
Lemon Zest, grated
1/4 cup Celery
2 1/2 medium Radishes
1/4 cup Carrots

In a medium mixing bowl, combine all ingredients, the yogurt, black pepper, finely chopped cucumber, apple cider vinegar, garlic cloves, dill weed, lemon juice, and lemon zest. Stir all ingredients together and refrigerate for 2-3 hours for flavor to develop. Use carrots, celery and radishes to dip with. Enjoy!

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Meat Loaf

22 Mar

National Melba Toast Day is here!  Melba Toast is dry, thinly sliced toast.  It can help the meatloaf ingredients stick together and hold its shape while cooking.

Meat Loaf

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1.5 Protein
2 Vegetables
1 Starch

1 serving Ground Sirloin (or Ground Turkey if preferred)
½ serving Green Peppers, chopped
¼ serving Onion, chopped
½ serving Fresh Sliced Mushrooms
½ serving Tomatoes, chopped
¼ serving Celery, chopped
1 Tbsp. each: Dried Basil Leaves, Dried Parsley Flakes, Cinnamon and Pepper
2 cloves Garlic, minced
1 Egg
1 serving Worcestershire Sauce
1 serving Melba Toast or 1 slice of Diet Bread, crumbled in food processor

Put all ingredients in a large mixing bowl. Mix together until thoroughly combined. Put mixture into a small baking dish, spreading evenly, making a finger width space between the edge of baking dish and mixture. Place into oven and bake at 350 degrees for 30-40 minutes.

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