Pumpkin Chiffon Pie

25 Dec

How else would you celebrate National Pumpkin Pie Day?  With a delicious Pumpkin Chiffon Pie, of course!  🎃🥧

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Pumpkin Chiffon Pie

Servings:
4 Supplements

Ingredients:

Filling:
4 packages of MWLC Vanilla Pudding Shake Supplement
1 tbs. Pumpkin Pie Spice
1/2 tsp. Cinnamon
1/4 tsp. Nutmeg

Crust:
3 tbs. I Can’t Believe It’s Not Butter, melted
1/2 tsp. Cinnamon
1/2 tsp. Sweetener
1/2 tsp. Nutmeg
16 Melba Toast

Preparation:
To prepare the filling, make 4 MWLC Vanilla Pudding Shake Supplements in a blender (as pudding mixture.) Add 1 tbs. pumpkin pie spice, 1/2 tsp. cinnamon and 1/4 tsp. nutmeg. To prepare the crust, crush melba toast into crumbs, add seasonings and I Can’t Believe It’s Not Butter till crumble. Press crumble into pie pan. Bake at 350 for 10 minutes until slightly brown. Set aside to cool. Spread pudding mixture onto crust. Chill before serving. Makes 8 servings.

1 serving = 1/2 supplement and 1 starch.

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7 Ways Weight Loss Affects Your Whole Body

24 Dec

Have you been thinking about starting a weight loss program?  If so, here is some great news:  Losing even just 5% of your body weight can improve your health in major ways, says the Centers for Disease Control and Prevention. You’ll see benefits in different parts of your body and in controlling chronic conditions.

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1. ASTHMA
In a 2015 study published in the journal Chest, overweight people who lost and average of 36 pounds improved their asthma control, and their medications worked better.

2. HEART HEALTH
Shedding only a few pounds can lower blood pressure, increase levels of HDL or “good” cholesterol and decrease levels of LDL “bad” cholesterol.

3. EASE KNEE PAIN
Every pound you lose reduces the pressure on your knees when you walk.

4. SLEEP APNEA
Weight loss can reverse mild obstructive sleep apnea and improve sleep.

5. DIABETES
Losing 10 to 15 pounds can help you control your blood sugar levels with lower doses of medication.

6. FEWER BACK ACHES
Losing excess body fat can relieve pressure on disks in the lower spine.

7. FEND OFF FOOT PAIN
Losing weight reduces stress on bones and other structures in your feet.

We’d love to help you feel and look your best – give us a call today at 1-800-GET-SLIM or book a consultation https://patients.mwlc.com/Book_Your_Consultation.php 

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The Gift of Giving: DIY Salt-Free Spice Blends

20 Dec

Spice mixes are a great way to give the gift of better taste to your favorite people. Not to mention that — like superfoods — many herbs have nutritional powers that warm, calm, cool, excite and balance our bodies. You don’t need fancy or expensive spice mixes to reap the benefits of these amazing foods (and their flavors) because homemade spice mixes are easy to make and can take on any personality or flavor you like. Best of all? They are sodium-free!

Image result for spice blend homemade mason jar

Stock your pantry with whole spices where available (i.e., cloves, star anise, peppercorns, coriander seed, etc.), then grind them as you need. Pre-ground or powdered spices lose their essence more quickly, which means less flavor in your spice mix. While these are easiest to find at a store specializing in spices, a well-stocked grocery store may also have a nice selection. However, some spices — ginger, onion powder, turmeric and cocoa powder — are easiest to use and work with in powdered form.

Use a Vitamix, a dedicated coffee grinder, or a mortar and pestle to grind your whole spices. To make the mixes below, simply combine the whole spices and pulverize them, then mix with the powdered spices in the recipe. Each formula yields about 1/4 cup of spice mix, so you can scale up or down depending on your needs. Present them in a mason jar with a cute label and voila!

The six salt-free spices below are templates for each of the six flavors we taste. Pack them into small jars and give them to someone who embodies each of the flavors — or who you know will appreciate a little extra sprinkle of sweet, salty, bitter, bright and tartness all year long.

Sultry & Sweet: Sprinkle into hot chocolate or squash soup.

4 teaspoons cinnamon powder
4 whole cloves
1/2 teaspoon cardamom seeds
1 teaspoon smoked paprika
Two big pinches of saffron

Spiced & Savory: Pairs particularly well with poultry, vegetables, eggs and more.

6 teaspoons garlic powder
6 teaspoons onion powder
2 teaspoons celery seeds or leaves

Spicy & Sour: Delicious sprinkled over quinoa, couscous or roasted vegetables.

6 teaspoons sesame seeds, toasted
4 teaspoons pink peppercorn
4 teaspoons sumac
2 teaspoons fennel seeds
2 teaspoons black pepper

Bright & Powerful: Pairs well with soups or pork.

3 teaspoons cayenne pepper
2 teaspoons ginger powder
2 teaspoons white peppercorn
2 teaspoons anise seeds

Bitter Sweet: Fantastic on top of coffee or roasted squash.

4 teaspoons cocoa powder
4 teaspoons ginger
2 teaspoons turmeric
1/2 teaspoon ground nutmeg

Tangy & Tart: Sprinkle over chicken soup or roasted vegetables; use to flavor meats or in dressings.

4 teaspoons coriander seeds
4 teaspoons onion powder
4 teaspoons dill seeds
1/2 teaspoon cumin powder

Once you get the hang of grinding and combining these salt-free spice blends, you can start to play with different combinations and personalize them. As they are, these sodium-free mixes are perfect for sprinkling on vegetables, meat dishes, adding to salads or starches, over soup or really anywhere you want to add a little salt-free kick.

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Eat the Rainbow

20 Dec

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While we all know it is important to eat your veggies, did you know there are many positives from eating a rainbow of different colored fruit and vegetables? 🍉🍊🍋🥬🍆

“When you eat a colorful variety of fruit and vegetables, you get a range of phytonutrients, such as antioxidants and flavonoids from the different colors,” says Margaret Hays, dietitian at The Nutrition Specialists in Innaloo.

Charlene Grosse, advanced accredited practicing dietitian and spokeswoman for the Dietitians Association of Australia, says while there is an overlap of some of the nutrients of fruit and vegetables, the different colors tend to depict different antioxidants or compounds the foods may contain.

“An example of this is ‘red’ foods like tomatoes and watermelon, contain lycopene,” she says.

“This is suggested to be helpful in boosting heart health and lowering risk of cancer occurrence, such as prostate cancer.”

Hays says by eating a rainbow of vegetables and fruits, you’re creating variety and interest — so you’re more likely to stick with the healthy eating plan.

“You are casting your (nutritional) net wider,” says Hays.

“If you eat half a cup of broccoli you might find it boring but if you eat a range of colored vegetables, such as a colorful salad, then you get a range of different flavors and textures, and it is more appealing.”

Red 🍎🍉🍓🍒🍅🌶
Grosse says red fruit and vegetables not only contain lycopene, but also have vitamin A, vitamin C and are low in energy and high in fiber.

“It’s important to note that cooking foods can in some ways make it even healthier, and taste even better,” she says.

“When vegetables are heated, their nutrients are more easily accessible and digestible. For example, we know heating and cooking tomatoes actually boosts the absorption of lycopene, an antioxidant that gives them their bright red color.

“There’s also evidence that cooking or roasting veggies in in the oven can boost the absorption of nutrients. So, for many foods, cooking can boost nutrients, and improve taste and texture, which could encourage people to end up eating more healthy foods.”

Green 🍏🍐🥝🥦🥬🥒
You’ve been told to eat your greens for good reason, says Grosse.

“Green veggies are an excellent source of folate, which is important during pregnancy, as well as vitamin C, iron and phytonutrients, helping to boost your immune system,” she says.

“The phytonutrients could also provide some benefits in lowering risk of eye disease, cancer development and help promote healthy blood vessels.”

Orange 🍊🍑🥕🍠
“Orange fruit and vegetables help to pack a nutrition punch, due to their high content of beta carotene, which can be converted by the body into vitamin A,” Grosse says.

“This vitamin is beneficial for helping with vision, immune function and reproduction. So it definitely provides an all-round boost for health.”

Purple 🍇🍆
Grosse says purple foods contain anthocyanins, which are powerful antioxidants.

“These have the potential to help to protect cells from damage, and may reduce the occurrence of heart issues and cancer,” she says. “Purple vegetables, such as beets, radishes, and carrots, also contain nitrates, and this has been suggested to help reduce blood pressure and may assist in boosting physical performance.”

Get more in your diet
Hays offers 5 tips to boost the amount of rainbow fruit and vegetables in your diet:

1. Don’t leave your vegetables to one meal
2. Make veggies your go-to snack; they are easy to munch on and will fill you up
3. Always include vegetables in your lunch and dinner and at these meals, make sure half of your plate is made up of colorful vegetables
4. Add a vegetable or two to your breakfast; think tasty omelets with hearty mushrooms and spinach or breakfast wraps with added goodies such as colorful peppers and tomatoes
5. Yummy soups are an easy way to get lots of vegetables into a meal or eat delicious salads as the weather warms up

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How to Cook Sweet Potatoes in a Pressure Cooker and Oven

18 Dec

 

How to Cook Sweet Potatoes in a Pressure Cooker and Oven 🍠👩‍🍳

Image result for sweet potato pressure cooker

1. Wash the sweet potatoes well. Poke each with a fork a few times.

2. Put about 1 cup of hot water in your pressure cooker. (This is for a 6-quart Instant Pot; larger cookers may need more. Just make sure water covers the bottom of the pot.)

3. Place a steaming rack or basket in the pot. Make sure the water is beneath the level of the rack. Place the potatoes on the rack, out of the water.

4. How much time you pressure cook them will depend on the size of the sweet potatoes. For small potatoes, start with 14 minutes, medium 16 minutes, large 18 minutes. Lock your lid in place and bring to high pressure. (Instant Pot users, use the Manual setting and set the appropriate time.) It doesn’t matter how many potatoes you are cooking; set the timer according to the size of the largest potato.

5. Cook at high pressure for the time listed for your size of sweet potatoes. Then remove from heat or turn your electric PC off. Allow the pressure to come down naturally for 10 minutes. Quick release the pressure if necessary after 10 minutes. Check the potatoes by poking down to the center with a fork. They should be relatively soft all the way through. If they seem hard in the middle, return them to the cooker, and pressure cook them for another minute or two. Quick release the pressure and check again. They should be done, but repeat if necessary.

6. While the pressure is coming down, preheat your oven to 400F. Place the sweet potatoes on a baking sheet and bake for 10-15 minutes. Though this method takes a bit longer than using a microwave, the result will yield not only a nice roasted flavor, but more moist and creamy sweet potato. Serve warm.

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Garlic Pork Loin (Pressure Cooker)

17 Dec

Try this easy Pressure Cooker recipe!  Your taste buds will thank you!

 

Image result for pork loin pressure cooker shredded

Garlic Pork Loin (Pressure Cooker)

Servings:
1 Protein
0.5 Vegetable
1 Fruit
1 Starch
Suitable for Fast Track patients

Ingredients:
1 Serving Pork Loin, trimmed of fat
¼ Medium Onion, sliced
2 Garlic Cloves
1/2 Medium Grapefruit, diced
2 Tbsp Lime Juice
¼ Tbsp Oregano, fresh
¼ Tbsp Cumin
1 Bay Leaf
¼ cup Cilantro, chopped

Preparation:
In a small blender, combine garlic cloves, oregano, grapefruit, cumin, and lime juice. Blend together until it is a smooth liquid. Trim fat off from your pork loin serving. Place the pork loin in a medium glass dish. Pour the mixture over top of the pork loin and refrigerate for a couple of hours. Once time is up, place the marinated pork loin into the pressure cooker. Next, cover the pressure cooker after you have added the bay leaf. Cook on high pressure for 30-45 minutes. Remember let the pressure from the cooker release naturally. Remove the pork loin from the cooker, place on a glass plate and shred it into pieces. Remove all liquid, except about a half cup, from the pressure cooker and set the pork back into the cooker to stay hot. Serve the shredded pork on a tortilla shell OR over top your serving of cooked wild rice.

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