Are you hungry or just thirsty? Know the difference and what it means for weight loss

When you feel hungry, you might want to think twice before you reach for a snack.

You might actually be thirsty - and regularly mistaking the two can hinder your weight loss success.

It’s easy to mistake dehydration for hunger cravings – and Medical Weight Loss Clinic can help you tell the difference.

Mary Pierce, manager of the Ann Arbor Medical Weight Loss Clinic location, says to stop and think about factors that can contribute to a change in your hunger and hydration. Consider whether you drank as much water as you should have by that point in the day. Have you eaten according to your customized schedule and plan that day, or maybe waited too long or didn’t eat enough? Did you perform strenuous exercise?

A test to distinguish between hunger and thirst is to drink a large glass of water and see how you feel after 15 minutes. If you don’t feel satisfied, you likely need to eat.

Mary says detailed journaling is important to uncovering what’s really happening on a regular basis.

She encourages patients to log what and when they eat and drink as well as any exercise and how they feel. By reviewing a detailed journal and asking a few key questions, Mary says, she and our other clinicians can typically pinpoint what caused the feelings of hunger or thirst. 

“We tell people, ‘If you’re hungry, write it down in the journal. Show me when you’re hungry, I’ll tell you why,’” she says. “People frequently overeat because they think they’re hungry but actually, they’re thirsty.”

If you are chronically hungry, your plan can be adjusted to account for your needs. But if you determine that you’re more likely thirsty, don’t dismiss that as less important. It is crucial to your health that you stay hydrated, especially when you’re working to lose weight.

Mary recommends patients aim to drink 64 ounces of water a day. Try water infused with fruit or vegetables  or flavored ice cubes to mix things up!

“Water is an essential part of any diet, whether it’s weight loss or maintenance,” she says. “It’s an important part of all body functions and processes, including digestion and elimination. It helps flush waste from the body and eliminates toxins from our body through ruination. Not getting an adequate amount of water prevents the kidneys from functioning properly which in turn, prevents the liver from operating at its best. The liver’s function is to metabolize fat.”

Drinking enough water means patients experience less:

●      Body aches

●      Weight loss plateaus

●      Fatigue

●      Fat storage

●      Night-time snack cravings

●      Water retention

●      High cholesterol

●      High blood pressures

●      Weight gain

●      Digestive disorders

●      Hard stool

Overall, Mary says ensuring that you’re satiated is about food scheduling and working with your clinic team to create a weight loss plan that works for you. A successful plan gives you the right balance of proteins, carbohydrates, fats and fiber so that you’re not hungry or tired and continue to lose weight.

To learn how our experienced Medical Weight Loss team can create a program unique to you and support your weight loss journey, visit MWLC.com to schedule a free consultation.

Cauliflower Tortilla Shells

Updated: 4/23/24

Cauliflower Tortilla Shells

Servings:
2 Vegetables
1 Protein

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Whole Eggs
¼ cup Cilantro, freshly chopped
½ fresh Lime, juiced
1 tsp Pepper
2 cups Riced Cauliflower
Unflavored Non-Stick Cooking Spray

Preparation:
Riced Cauliflower can be found in the produce section of your grocery store or can easily be made with a blender or food processor. Trim the Cauliflower and cut the head into small chunks. Add the contents to the food processor or blender and pulse until desired rice consistency.

Microwave riced cauliflower until soft. Use a thin dishtowel to gently squeeze out any remaining moisture in the cauliflower.

In a medium bowl mix together, the lime juice, your serving of eggs, pepper, and cauliflower. Use unflavored cooking spray on the bottom of a sheet pan and shape the mixture into tortillas on the pan.

Bake at 350 degrees for 20 minutes. Flip at 10 minutes so each side is baked equally. If you prefer your tortillas more crisp, you can remove them after 20 minutes in the oven and brown each side of the tortilla in a skillet over the stove top and enjoy!

Beef Fajita Kabobs

Beef Fajita Kabobs

1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Sirloin, cubed
½ fresh Lime, zested and juiced
¼ medium Green Bell Pepper, cubed
¼ medium Red Bell Pepper, cubed
½ medium Onion, cubed
1 clove garlic, minced
¼ tsp Ground Cumin
¼ tsp Ground Chipotle Pepper
Dash of Red Pepper Flakes, or more to taste
Unflavored Non-Stick Cooking Spray
Skewers **

Preparation:
** If  using bamboo skewers, soak them overnight submerged in water to prevent burning on the grill. **

Combine lime juice, lime zest, garlic, cumin, red pepper flakes, and chipotle pepper in a large glass bowl. Add sirloin and peppers and coat evenly.  Cover the bowl and chill in the refrigerator for 1-2hours.

Preheat your grill for medium to medium-high heat.  Remove the marinated sirloin and bell peppers from the refrigerator. Skewer the sirloin, red bell pepper, onion, green bell pepper and alternate until there is 1 inch on the end of each skewer.

Spray the skewers lightly with unflavored non-stick cooking spray. Grill until sirloin is cooked to your liking or vegetables are softened (3-5 minutes per side depending on doneness).

Very Berry Melon Parfait

Very Berry Melon Parfait

1 Fruit
1 Dairy

Suitable for all Freedom meal plans only

Ingredients:
¼ cup Cantaloupe
¼ cup Strawberries, Blackberries, Raspberries or Blueberries
4 oz Greek Yogurt or 6 oz. Low-Fat Yogurt of choice

Preparation:
Cut melon into bite-size pieces. Layer a few tablespoons of yogurt in a bowl or glass, add some berries, another layer of yogurt, and layer of cantaloupe, alternating.

Spinach Mushroom Frittata

Updated: 4/1/24

Spinach Mushroom Frittata is easy to make ahead for breakfast or lunch.

Spinach Mushroom Frittata

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving Egg Whites or Egg Beaters
½ cup frozen Spinach, thawed and chopped
½ cup fresh Mushrooms, sliced
¼ tsp. Garlic Powder or favorite Dash Seasoning
Fresh ground Black Pepper, to taste 
Unflavored Non-Stick Cooking Spray

Preparation:
Spray a microwave safe bowl with unflavored non-stick cooking spray. Combine all ingredients together in the sprayed bowl and microwave on high for 2 minutes covered.  Stir mixture, cover and heat on high for an additional 2 minutes or until firm.  Use a spatula to move the frittata onto a plate and serve while warm. 

4 ways you’re sabotaging weight loss – and how to avoid them

Even if you’re on a roll achieving weight loss success on a Medical Weight Loss Clinic program, you may unintentionally sabotage that progress. Jeannine Thompson, manager of our Clinton Township location, shares the top four ways patients accidentally disrupt their weight loss success.

Jeannine Thompson, manager of our Clinton Township Medical Weight Loss Clinic location, knows just how to ensure you don’t sabotage weight loss success.

Learn what they are, why it’s so important to watch out for them and how to get back on track.

Not Weighing and Measuring Foods

Most people eat serving sizes that are greater than what their bodies need and tend to overeat foods that they perceive to be healthy. Using a food scale and portion measurement tricks is crucial to consuming amounts of food that keep you on track to achieve your weight loss goals.

This is especially important earlier in your program. Practice with the scale and portion measurement will help you eyeball portion amounts when you eat at a restaurant or other times you don’t prepare your own food.

Not Drinking Enough Water

There are several reasons it’s important to stay hydrated. Even if you’re mildly dehydrated, you may feel a headache, constipation, fatigue, irritability and more unpleasant side effects.

Long-term, not drinking enough water can negatively impact your weight loss efforts. Without enough water, your body’s metabolism slows. According to one study, drinking 16 ounces of water daily increases your metabolic rate by 30 percent.

In addition, your body can’t efficiently remove waste when you’re dehydrated, which can cause digestive problems like constipation on a regular basis. When you don’t drink enough water, your body confuses thirst for hunger, causing you to eat when your body doesn’t really need food. And particularly dangerous for diabetics is that dehydration can cause increased blood sugar.

Not Journaling

Journaling is an important part of Medical Weight Loss Clinic programs because it may help you succeed on your weight loss journey. Tracking what you consume helps you become more aware of your decisions and eating habits. While keeping a food journal may seem daunting, it can actually be quick and simple! In fact, research published in the journal Obesity showed that it takes about 15 minutes per day, and the frequency of entries is more important than the level of detail in them. People who use their food journal most frequently — at least three times per day — dropped the most weight.

Not Weighing in at Least 3 Times a Week

Regardless of where you are in your program or which program you’re on, we recommend you visit the clinic at least three times per week to be most successful on your weight loss journey. Lauren Lipinski, regional director at Medical Weight Loss Clinic, estimates that patients who go to their clinic at least three times a week lose 1 to 1.5 pounds more per week than those who visit less often.

“Speaking with someone face-to-face is a more personable experience, and in person, a patient can reveal their struggles more openly and get the help they need,” she says.

How to Avoid Sabotaging Your Weight Loss

At the Clinton Township clinic, Jeannine agrees that sticking to frequent clinic visits and talking with MWLC staff are crucial to staying on track and avoiding accidental weight loss sabotage.

“We help people avoid these issues by counseling them,” she says. “The biggest key is listening to the patient - and really asking the right questions.”

In the busyness of life, patients don’t always realize they aren’t measuring their food well or consuming enough water. That’s when things like journaling and visiting the clinic can drop off.

“Sometimes, people don’t realize what they’re doing or what they’re missing, so the staff brings it all to their attention during their daily visits,” Jeannine says. “That’s why we encourage people to weigh in as much as we do, so we can see what they’re doing on a day-to-day basis. It’s really about all the little things that we encourage our patients to do day-to-day to ensure their success.”

If you find yourself facing the challenges above, don’t panic! You’re never alone in your weight loss journey with Medical Weight Loss Clinic. Jeannine says patients who hit these stumbling blocks get back on track by refocusing on them every day.

We make it convenient for you to visit a clinic, with 27 locations across Michigan and Ohio, no copays or appointments, and hours that can accommodate most schedules, including early morning, evening and Saturday hours. We also keep most visits brief, between five and 10 minutes, so you can quickly be on your way.

If you’re ready to kick off your weight loss journey or to get help overcoming setbacks, sign up for a free consultation today at mwlc.com.

Marinated Vegetable Salad

Updated: 11/14/23

Not sure what to have for lunch tomorrow?  Try prepping our Marinated Vegetable Salad tonight!

Marinated Vegetable Salad

Servings:
2 Vegetables

Ingredients:
¼ cup Broccoli
¼ cup Cauliflower
¼ cup Mushrooms
4 Grape Tomatoes, quartered
¼ medium Onion
¼ medium Cucumber
2 servings Kraft Light Zesty Italian Dressing

Preparation: Chop all vegetables into small pieces. Put them in a strainer and rinse well. Pour all vegetables into a size appropriate bowl and cover with Kraft Light Zesty Italian dressing. For best results, marinade overnight, otherwise, let stand 2-4 hours in refrigerator, checking occasionally and shaking the bowl to make sure all vegetables are evenly marinated.

Chicken Kabobs

Updated: 11/7/23

Cook up these healthy, delicious Chicken Kabobs this afternoon. Real foods lead to real results!

Chicken Kabobs

Servings:
1 Protein
2 Vegetables

Suitable for all Freedom and FastTrack meal plans

Ingredients:
1 serving boneless, skinless Chicken Breast, cut into 1 inch cubes
2 Tbsp juice from a fresh Lemon
2 Tbsp Water
½ tsp. dried Tarragon, crushed
1 clove Garlic, minced
½ cup Zucchini, cut into 1 inch squares
½ medium Green (Red, Orange, or Yellow) Pepper, cut into squares
¼ medium Onion, cut into squares

Preparation:
Combine lemon juice, water, tarragon, and garlic in non-metal bowl. Add chicken cubes; toss and cover. Marinate 20 minutes in the refrigerator.

Alternate chicken and vegetables on skewer. Broil 8-10 minutes until chicken is done.

Strawberry Jalapeno Salsa

Jalapeno Strawberry Salsa

Servings:
2 Fruit
1.5 Vegetables

Suitable for all Freedom and FastTrack 2 meal plans only

Ingredients:
1 cup Strawberries, freshly diced
¼ medium Red Onion, minced
1 handful Cilantro, rinsed and chopped
½ medium Jalapeno Pepper, minced (leaves seeds in for more warmth at your preference)
½ fresh Lime, juiced
½ Tbsp Black Pepper

Preparation:
Mix all ingredients together in a medium bowl. Chill and enjoy. This salsa is great for spreading on top of fresh grilled chicken breast or in a salad!

Baked Shrimp Fajitas: Quick, Healthy & Sheet Pan Simplicity

Updated: 8/6/25

Shrimp, bell peppers and onions tossed in fajita seasoning and baked together for a high-protein, low-carb dish with minimal cleanup. Great for meal prep or pairing with tortillas or lettuce wraps.

Baked Shrimp Fajitas

Servings:
1 Protein
3 Vegetables
1 Starch 

Suitable for all Freedom and FastTrack 2.0 meal plans

Ingredients:
1 portion Shrimp, peeled and deveined
1 tsp. Chili Powder
1 tsp. Garlic Powder
1 tsp. Smoked Paprika
½ tsp. Cumin
½ medium Red Onion
½ medium Red Bell Pepper, sliced
½ medium Green Bell Pepper, sliced
½ fresh Lime, juiced
Cilantro, fresh chopped
Unflavored Non-Stick Cooking Spray
Tortilla

Preparation:
Preheat oven to 500 degrees. 

In a small bowl, combine chili powder, garlic powder, paprika and cumin.

On a sheet pan, toss shrimp, red onion, peppers, (unflavored non-stick cooking spray) and seasoning mixture until combined.  Spread single layer on pan.  Bake 8 minutes, until shrimp are tender but firm and edges of vegetables are charred.

Drizzle lime juice over shrimp and vegetables, sprinkle with cilantro are serve immediately on top of tortilla. 

For more healthy recipe ideas, visit mwlc.com/recipes

Medical Weight Loss Clinic Owner David Paull is a 2024 Honored Hero

Medical Weight Loss Clinic Owner David Paull’s Crohn's disease symptoms started nearly 20 years ago. His journey with the disease led him from diagnosis to advocacy, where he’s focused on supporting others through work with the Crohn’s & Colitis Foundation.

In acknowledgement of his resiliency and dedication to the cause, David has been named 2024’s adult Honored Hero for the foundation's Southeast Michigan Take Steps Walk on June 8.

Medical Weight Loss Clinic Owner David Paull will be celebrated this spring as an Honored Hero during the Southeast Michigan Take Steps Walk.

“I was stunned and humbled when asked to be this year’s adult Honored Hero for the Take Steps Walk,” he says. “I do my best to avoid public recognition for trying to do the ‘right thing’ in supporting the foundation, but I also realize that I am in a position to bring awareness to this disease and the foundation. I feel it is my duty to do whatever I can to help raise funds that go to supporting those afflicted and ultimately finding a cure.”

Inspired to Act

David’s personal experience with Crohn’s propelled him into action. He dealt with what he believed to be issues with a “sensitive stomach” for five years before his symptoms became so unmanageable that he sought treatment.

According to the Crohn’s & Colitis Foundation, “Crohn’s disease is an inflammatory bowel disease that causes chronic inflammation of the gastrointestinal tract.” The cause isn’t well understood, but irritable bowel disease, which includes Crohn's and ulcerative colitis, affects one in 100 Americans. People can experience any combination of these symptoms – from abdominal pain to anemia to a skin rash - and they can range in severity.

There are treatments but no cure.

“After undergoing many tests, some of which were not so comfortable, I was finally diagnosed with Crohn’s disease,” David says. “I immediately went on heavy doses of steroids and a cocktail of other drugs to try and help my symptoms. I was fortunate: I only needed two surgeries and quickly found a drug that I could inject every two weeks. When that became less effective, I switched to infusions every six weeks, which I still receive. After years of struggling, I am in remission.”

Once his symptoms were under control, David felt compelled to give back and help others who suffer from Crohn’s and colitis. He decided that the best way he could help was to raise money and awareness. He reached out to a friend who also suffered from Crohn’s and was a board member at the Crohn’s & Colitis Foundation. David volunteered with the foundation before he was asked to join the board. He was a board member for 10 years, three of which he served as president.

Overcoming Silence

The Take Steps Walk is the foundation’s largest fundraising event and will take place at 10 a.m. June 8 at the Southfield Civic Center Complex. Money raised helps accelerate research, advance treatments, and provide education and support programs to improve quality of life for those living with IDB.

Not only does the event raise crucial funds but it also fosters a sense of empowerment and solidarity among those affected by these diseases. It provides a platform for individuals to come together, break the stigma surrounding IBD, and celebrate resilience. 

David has experienced this support firsthand, participating in the Take Steps Walk since his diagnosis.

“IBD is often a very isolating and embarrassing experience,” he says. “I remember showing up to my first walk and being amazed at the way people were celebrated for their courage in this fight. To show up to a walk and see hundreds of people who are going through a similar experience is very empowering. The Take Steps Walk is a wonderful day that is about overcoming the stigma of living with a disease that is often uncomfortable to discuss. We need to erase the shame of IBD and show our support to those who continue to thrive against tough odds.” 

David is proud that, in addition to his work with the foundation, he can support members of the Crohn’s and colitis community through Medical Weight Loss Clinic, which is an active sponsor of the walk.

“If an IBD patient needs to lose weight, they often become frustrated because so many weight loss programs do not accommodate the specific needs that IBD patients require,” he says. “At MWLC, we can help anyone with IBD get on the path to a healthy, balanced food plan that will help them lose and maintain their weight.”

David encourages you to join the walk or make a donation to take steps toward cures for IBD. Read more about David’s experience with Crohn’s and the pediatric Honored Heroes here.

Pepper & Orange Spinach Salad

Updated: 3/18/22

Spinach Lover's Month isn't just for Popeye!  Spinach is  an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2.  🥬🍊🥗

Pepper & Orange Spinach Salad

Servings:
3 Vegetables
1 Fruit

Suitable for all Freedom and FastTrack 2.0 meal plans

Ingredients:
2 cups fresh Spinach
2 cups Boston Lettuce
½ medium Red Onion
½ medium Green Bell Pepper, slices
2 small Oranges
Dash Table Blend to taste

Preparation: Prepare pepper and peel/section the orange. Toss lettuce and spinach together. Arrange pepper slices, orange sections and onion rings on top of the lettuce. Add your favorite light salad dressing and Dash to taste and serve.

Note: Recipe makes 2 servings

Zoodles Primavera

Updated: 4/19/24

Another delicious recipe in honor of Vegan Month!  Our Zoodles Primavera is dairy free and plant-based goodness!

Zoodles Primavera

Servings:
3 Vegetables

Suitable for all Freedom and FastTrack 2 meal plan only (see below)

Ingredients:

Freedom Meal Plans:
1 cup Zucchini, spiralized
1 Tbsp Extra Virgin Olive Oil
2 tsp. minced Garlic
¼ medium Onion, diced
½ cup raw Broccoli, chopped
½ cup raw Spinach, chopped
½ cup raw Mushrooms, chopped
1 tsp. Ground Black Pepper
1 tsp. dried or fresh Basil
1 tsp. dried or fresh Oregano

Fast Track Meal 2 Plan:
Replace Extra Virgin Olive Oil with 2 Tbs. of Apple Cider Vinegar

Preparation:
Spiralize the zucchini. In a bowl, combine oregano, basil, black pepper, garlic, and extra virgin olive oil. Mix well.

In another bowl, combine your chopped vegetables and drizzle oil (or apple cider vinegar) and seasonings mixture . Mix thoroughly and serve.

MWLC Chipotle Bowl

Updated: 4/3/24

4/3 is National Burrito Day! Great for making ahead of time for lunch or dinner, select your lean protein of choice, add sauteed vegetables, brown rice and spices. So tasty and so easy!

MWLC Chipotle Bowl

Servings:
1 Starch
1 Protein
1 Vegetable

Suitable for all Freedom and FastTrack meal plans

Ingredients:
¼ cup Brown Rice
1 cup Romaine Lettuce, shredded
1 portion of lean protein desired (Steak, Chicken, Shrimp, Ground Beef) trimmed of skin fat and bone if needed
1 tsp Cumin
½ tsp Garlic
½ tsp Black Pepper
½ tsp Chili Powder
¼ tsp Paprika
1 fresh Lemon, juiced
¼ medium Onion, diced
¼ medium Green Pepper, diced
¼ medium Red Pepper, diced

Preparation:
Prepare your serving of brown rice per the directions on the package.

Combine cumin, garlic, black pepper, onion powder, chili powder, paprika, lemon juice and rub over your choice of protein, fully coating the protein.

Cook the protein of your choice until thoroughly cooked (grill or oven). While your protein is cooking, spray unflavored non-stick cooking spray in a small skillet. Place the skillet on the stove top, cook the onions, red and green peppers on low heat until soft, stirring occasionally.

Place the cooked protein, onions and peppers over top of the brown rice and enjoy.

Berry Lemon Parfait

Updated: 3/18/22

Fresh and light - this recipe is the perfect light dessert or snack! Berry Lemon Parfait

Servings:
1.5 Fruits
1 Dairy
1 Nutritional Supplement

Suitable for Freedom meal plans 1, 2, 3, 4, 6 and 7 only

Ingredients:
1 serving Plain Non-Fat Yogurt
1 MWLC Tangy Lemon Nutritional Supplement
¼ cup fresh Strawberries, sliced
2/3 cup fresh Raspberry/Blueberry mixture

Preparation:
Prepare the tangy lemon pudding per the instructions on the packet. Next, layer the plain non-fat yogurt, lemon pudding, and all fruit evenly.

Refrigerate for 30 minutes and enjoy the parfait once it is chilled.

Pico Tortilla Pizza

Pico Tortilla Pizza

Servings:
2 Vegetables
1 Protein
1 Starch

Suitable for all Freedom and FastTrack meal plans 

Ingredients:
1 small Tomato, chopped
¼ medium Green Pepper
¼ medium Onion
1 tsp. dried Oregano
1 portion Chicken Breast, shredded, or 1 portion Ground Sirloin
1 10-inch Tortilla

Preparation:
Preheat oven 400 degrees.  Place tortilla on a baking sheet, combine veggies to create pico mixture, and spread the pico over top of the tortilla. Finish pizza by adding shredded chicken or ground sirloin.  

Bake for 10 minutes and serve.

Tips for staying healthy when spring is slow to arrive and cold weather keeps us indoors

It seems like spring is showing up late this year. When chilly temperatures (and even snow) are still a thing, the weather seems like it can impact our healthy habits. Good thing the professionals at Medical Weight Loss Clinic know just how to combat those challenges.

Clinic Manager Delores Verhil at the Medical Weight Loss Clinic location in Lansing says there are plenty of things we can do to stay active indoors when warmer weather is slow to arrive. The top of her list? Remember to keep moving.

Warm up this winter with a Creamy Hot Cocoa that’s secretly packed with protein, too.

“Exercise helps with calorie burn but it also helps you feel more energized when you’re done,” she says. Anything that will get your heart rate up and your muscles moving is positive.”

Here are a few ways to keep movement in your daily routine even it’s too cold to walk outside or hit up the gym:

·      Make sure to move more than you sit still

·      Try a low-impact Chair Workout

·      Take the stairs a few extra times

·      Use stretchy resistance bands for a workout

·      Fill a water bottle and use it for arm curls if you don’t have weights at home

·      Keep challenging yourself

“We talk to patients about the kinds of exercise they can do,” she says. “And we look at the individual’s abilities because they are different for everybody.”

For some, cold temperatures might correlate with more food cravings. Delores says there are some sure-fire ways to stay on a healthy eating plan:

·      Eat on a regular schedule. Make sure you’re not skipping meals, which will leave you extra hungry

·      Stay hydrated. Be sure to get your eight 8-ounce glasses of water in each day.

·      Make a warm, comforting meal. Our Cream of Chicken Soup is really popular

·      Get enough protein to help curb your appetite

·      Add in a favorite Medical Weight Loss Clinic supplement to help bridge the gap between meals.

For those of us who crave a little sweet treat after dinner, never fear. “Our Creamy Hot Cocoa is a nice treat on a cold winter day,” she says.

Want to learn more ways to stay healthy or get fit this season? Enroll in a personalized program with Medical Weight Loss Clinic. Sign up for a free consultation today at mwlc.com.

🍊 Creamsicle Shake: A Refreshing, Weight Loss‑Friendly Treat

Updated: 8/6/25

Why It Works for Weight Loss Plans

Our Creamsicle Shake uses MWLC Vanilla Pudding Shake Nutritional Supplement blended with diet orange soda and ice to create a creamy, citrusy treat that fits seamlessly into both Freedom and Fast Track meal plans—offering flavor with low calories and protein support.

Benefits & Weight Loss Support

• Low calorie with high-quality protein via the MWLC supplement aids satiety and lean mass support.

• No added sugars, using diet soda instead of juice—keeps added sugar minimal.

• Reminiscent of classic cream‑and‑orange desserts, but aligned with MWLC nutrition philosophy and portion guidelines.

When to Enjoy

• Perfect as a summer snack, light dessert, or refreshing pick-me-up.

• Can be safely included on MWLC protocols like Freedom or Fast Track—especially helpful when cravings hit.

• Add a dash of vanilla extract or a squirt of orange extract for extra depth.

Creamsicle Shake

Creamsicle Shake

Servings:
1 Nutritional Supplement

Suitable for all Freedom and Fast Track meal plans

Ingredients:
1 MWLC Vanilla Pudding Shake Nutritional Supplement
8 oz. Diet Orange Soda
Ice cubes

Preparation:
1. Combine the Vanilla supplement, diet orange soda, and ice (if desired) in a blender.

2. Blend until smooth and creamy.

3. Serve chilled—or freeze separately for a creamy semi-frozen treat.

Sweet Potato Curly Fries

Updated: 3/19/24

Have you tried cooking Sweet Potato Fries in an air fryer?

Sweet Potato Fries

Servings:
1 Starch

Suitable for all Freedom and FastTrack meal plans

Ingredients:
½ medium Sweet Potato, peeled and spiralized
1 tsp. Paprika
1 tsp. Garlic Powder
10 Sprays “I Can't Believe It's Not Butter”
Unflavored Nonstick Cooking Spray

Preparation:
Pre-heat oven to 350 degrees F.

Spray smaller baking tray with Unflavored Nonstick Spray. Spread the spiralized sweet potato noodles out onto the tray. Spray I Can't Believe It's Not Butter over top of the spiralized noodles.

Sprinkle the Garlic Powder and Paprika over the top and roast the sweet potato noodles for 15-20 minutes. Toss half way through to prevent burning. Serve while hot.

Stick to your health goals even as you’re battling a respiratory illness

It can be frustrating to deal with a cold or other illness while you’re trying to stay on-track with your weight loss journey. But Juantoria Williams, a weight loss consultant at the Southfield location of Medical Weight Loss Clinic, encourages her patients to view recovering from illness as a new beginning rather than a setback.

Juantoria Williams, a weight loss consultant at our Southfield location can help you break through that illness and stick to your health goals.

“I tell patients to look at this moment as a fresh start to hitting that goal they once set,” she says. “It's a great time to find that enthusiasm they had when they first started. Let's set new goals and maybe select a different goal outfit to get into this time. Let's start this next chapter with fresh energy. Maybe purchase a new journal and completely start fresh to hit that goal.”

During this time of year, Juantoria says many patients are calling the clinic with a COVID diagnosis, and cold or flu symptoms. She encourages patients to stay hydrated with water, tea and fresh fruit liquid drinks.

To support a speedy recovery, she recommends supplements — including tea, pill and liquid forms — thought to have healing properties such as turmeric for reducing inflammation, and ginger and cinnamon to cut irritation, like sore throats. Ginger is also helpful for stomach troubles and comes in a variety of forms, including tea, cough drops and powder.

Juantoria also suggests that patients who are sick are sure to get plenty of Vitamin C, which foods like citrus fruits such as lemon, kiwi and oranges provide, along with strawberries, bell peppers and more. Juantoria says it’s always important for patients to include a good probiotic supplement in their routine to help ensure gut health.

A meal option she recommends for when you want something warm and soothing is our chicken bouillon supplement with veggies for a healthy, comforting soup.

Bland foods are a good idea when you’re sick because they tend to be easier on your digestion and a sore throat, Juantoria says. Low fiber options are also helpful in reducing irritation on your lungs and gut, which is helpful when you have a cold or respiratory illness.

Juantoria says all Medical Weight Loss Clinic soups are easy to consume when you don’t feel well and help ensure you get necessary supplements for your well-being.

While it’s impossible to avoid all illnesses, preparing your own food on one of our plans can help. That’s because cooking at home is a great way to control what’s going into your body. When you cook your own food, you know what you consume when it comes to oils, sugars and salt and can avoid the higher amounts that are typically found in restaurant meals. You can also measure healthy portions that will help you stay on track rather than being tempted by large restaurant portions.

“Controlling your intake of veggies will ease your mind, knowing that you're eating the good foods you need to get and stay healthy,” Juantoria says, adding that restaurant food is often not prepared according to a patient’s plan “and that could work against you and the goals you have set.”

No matter where you are on your weight loss journey, our team at MWLC is available to answer questions, work with you on setting and achieving goals, and help you stay on track throughout illnesses this season.

If you’re ready to kickstart your weight loss journey, sign up for a free consultation today at MWLC.com.