Kale Crusted Chicken Fingers
August 22, 2016 6:14 pm
Category: Recipes

Kale Crusted Chicken Fingers 2 lbs chicken tenders ¼ tsp table salt or garlic salt ½ tsp garlic powder Pepper to taste 2 cups of baked kale chips crumbled (see recipe above) ½ cup of panko breadcrumbs 2 egg whites 2 Tbs olive oil   Directions: Heat olive oil in a large skillet over medium... View Article

Spicy Pecans
August 15, 2016 7:59 pm
Category: Recipes

Nuts are becoming increasingly popular as a delicious crunchy alternative to chips. But did you know they are extremely nutritious, as well? They are rich in iron which helps combat anemia and high in vitamins and anti-oxidants which have an anti-aging effect. Try this kicked up recipe and add them to oatmeal, salads, or eat... View Article

Deli Roll-Ups
August 14, 2016 3:50 pm
Category: Recipes

  Looking for a quick afternoon snack that provides flavor and crunch and doesn’t come from the vending machine? Try this suggestion below: Deli Roll-Ups Pick 2 slices of low-sodium deli meat, such as turkey breast, ham, or roast beef. Roll each slice around a dill pickle spear. Use sliced avocado as an alternative to... View Article

Can I Exercise if I Have Diabetes?
July 4, 2016 2:47 am
Category: Fun Facts

Yes, not only can you be physically active with diabetes, but it is recommended. Physical activity alone, even without weight loss, can improve your diabetes by reducing blood glucose levels and HgA1c. Physical activity also improves the body’s response to insulin and decreases the risk for cardiovascular disease. Including a regimen of both aerobic and... View Article

Does a Gluten Free Diet Help Weight Loss?
September 9, 2016 12:36 am
Category: Fun Facts

Gluten free diets have become extremely popular in the past few years across all aspects of the population. In fact, “an estimated 30 percent of shoppers are choosing ‘gluten-free’ options, and 41 percent of U.S. adults believe ‘gluten-free’ foods are beneficial for everyone,” according to US News. So why are gluten free diets so popular?... View Article

Healthy Breakfast: Harvest Spice Buttermilk Pancakes
July 16, 2016 2:28 pm
Category: Recipes

Pumpkins aren’t just for carving jack-o-lanterns. Technically a fruit, these orange colored gourds are just as nutritious as they are festive. Full of Vitamin A, fiber and potassium, they have great nutritional value and add wonderful flavor to your baked goods. Chef’s Note: Pumpkins not in season? Try mashed sweet potato instead. Healthy Breakfast: Harvest... View Article

Salsa Turkey Burger with Avocado
August 28, 2016 1:13 pm
Category: Recipes

Salsa Turkey Burger with Avocado 7 oz lean ground turkey 1 Tbs of salsa, look for a variety that has no added sugar ½ tsp cayenne pepper (if you are using a “hot” salsa, this ingredient can be omitted) ½ Tbs chopped fresh cilantro ½ medium ripe avocado, sliced ½ medium tomato, sliced Romaine lettuce... View Article

Oatmeal for Breakfast? – Overnight Oats
October 14, 2016 5:45 pm
Category: Recipes

Make heart-healthy oats a part of your day, morning, noon, or night. I eat oatmeal for breakfast every single morning. I have become accustomed to it and it welcomes me like a warm comforting friend. It is extremely filling and I find that I can go hours before I feel hungry again. And with the... View Article

Healthy Drink: Strawberry Basil Infused Water
November 30, 2016 2:02 am
Category: Recipes

We know we need to drink 8 glasses of water a day for optimal health, but plain ol’ water can start to taste, well….plain! Try infusing it with fruits and herbs. Not only will it be delicious and refreshing but will add a pop of color too. Try adding strawberries, oranges, lemons and lime. The... View Article

Cauliflower Mash Up
August 14, 2016 3:48 pm
Category: Recipes

Who says you have to give up the comfort feeling of creamy mashed potatoes. By swapping the potatoes for cauliflower, you can still have all the comfort, while reducing the number of carbs and increasing the vitamin and antioxidant impact.   Cauliflower Mash Up 4 cups of cauliflower florets 2 cloves of garlic 1 Tbs... View Article

Herbed Whipped Parsnips
November 1, 2016 1:36 pm
Category: Recipes

If you are looking for a great alternative to white potatoes, why not try the sweet and succulent parsnip! This close cousin to the carrot is not only delicious but full of nutrition. Half a cup of sliced, cooked parsnips has 3 grams of fiber and only 55 calories. They are a good source of vitamin... View Article

Healthy Dinner: Pecan Crusted Salmon
July 16, 2016 3:36 pm
Category: Recipes

Rich in Omega 3 fatty acids, salmon has been proclaimed as one of the world’s healthiest foods. Recent studies have shown that these Omega 3 fatty acids may support healthy joints, cognitive function, cardiovascular and eye health, while decreasing the risk of certain cancers. Rich in protein, a typical 3 oz serving is only about... View Article

Healthy Cauliflower Fried “Rice”
September 11, 2016 3:45 pm
Category: Recipes

This discovery has been a game changer for me. First mock mashed potatoes, now rice! Who knew cauliflower could be so versatile? Once you make the “rice” you can add whatever ingredients you like to really get creative. Best news is one serving of cauliflower only has about 25 calories, zero fat, and 2 grams... View Article

Too Busy for Breakfast?
October 31, 2016 1:14 pm
Category: Recipes

  We’ve all heard that breakfast is the most important meal of the day. And if you are one of the millions of Americans who regularly skip breakfast, you probably don’t think you’re doing yourself much harm. In fact, you may even think it will help you to lose weight. Academy of Nutrition and Dietetics... View Article

Quinoa Greek Salad
August 8, 2016 7:43 pm
Category: Recipes

Quinoa (pronounced Keen-Wah) is an ancient grain referred to by Bolivians as “the Mother Grain.” It is one of the few plant sources that is a complete protein while being a great source of fiber and omega 3 fatty acids. It is also gluten free! Use it in place of pasta or rice or as... View Article

Spiced Carrots
August 14, 2016 3:47 pm
Category: Recipes

Naturally sweet, delicious, and crunchy, carrots are a root vegetable that is easy to add to a healthy diet. They provide beta-carotene, fiber, and an array of vitamins and minerals, plus they may help with vision. Try the recipe below for a sweet and spicy kick.   Spiced Carrots 1 Tbs Extra Virgin Olive Oil... View Article

Beware of Fad Diets
July 4, 2016 2:36 am
Category: Fun Facts

With the topic of weight and obesity being a prime focus in our society, it isn’t surprising that bogus weight loss fads and diets have emerged promising results that often times cannot be fulfilled. Conflicting claims made by so-called “experts” can confuse even the most informed consumer and lead millions of people to fall prey.... View Article

Citrus Marinated Grilled Steak
August 14, 2016 3:43 pm
Category: Recipes

Not only is a juicy steak delicious but its health benefits are abundant. Steak is an excellent source of zinc, needed for wound healing; iron, essential for red blood cell production; and vitamin B12, necessary for nerve health. Always check the label and choose “Grass-fed” beef rather than grain or corn fed.   Citrus Marinated... View Article

Fueling Your Workout
October 6, 2016 1:07 pm
Category: Fun Facts

  There are a lot of misconceptions regarding exercise and nutrition. Which should I fill up on after a workout, protein or carbohydrates? Should I consume a sports drink if I’m exercising for a long time? Should I eat before my workout? Everyone thinks they know the answers and are often willing to share their... View Article

Sweet Tooth Satisfying Recipe
December 16, 2017 3:59 pm
Category: Recipes

With the new year approaching, we all want to find ways to eat better and stay active. One of the most difficult things about staying on track is the common occurrence of those sweet or salty cravings. This easy, colorful, versatile, sweet-tooth satisfying dish is sure to hit the spot. Use it as dessert or... View Article

Baked Kale Chips
August 22, 2016 6:13 pm
Category: Recipes

Baked Kale Chips 1 bunch of kale 1 Tbs olive oil 1 tsp dried oregano ½ tsp crushed red pepper flakes 2 tsp grated parmesan cheese     Preheat an oven to 350 degrees F.  Line a cookie sheet with parchment paper. With kitchen shears, or your bare hands, remove the kale leaves from the... View Article

Deviled Eggs
August 14, 2016 3:39 pm
Category: Recipes

Eggs are not just for breakfast anymore. They are one of the best sources of protein around and are an “eggcelent” source of iron, vitamins, minerals and carotenoids. And without having to worry about the cholesterol content affecting our lipid profile, we can enjoy them every single day!   Deviled Eggs 2 Hard-boiled eggs, peeled*... View Article

Stars and Stripes Sandwich
October 27, 2016 2:22 pm
Category: Recipes

Stars and Stripes Sandwich 1 slice Sprouted whole grain bread (I prefer Ezekiel brand) 1 tbs nut butter of choice Blueberries Strawberries or raspberries Banana   Be patriotic with this easy to prepare snack. Take a slice of whole grain bread, spread your favorite nut butter and arrange berries to create the look of a... View Article

Stick with Smaller Goals to Keep Weight Loss on Track
July 4, 2016 2:31 am
Category: Fun Facts

Losing weight can seem daunting, especially when we have double digits in mind— but a health and wellness expert at the University of Alabama at Birmingham (UAB) said the key is to take it one step at a time. “If we set lofty weight loss goals, like 10, 20, or 30-plus pounds, and we don’t... View Article

Tips for Losing Weight for That Next Big Event
July 4, 2016 2:45 am
Category: Fun Facts

You had a year to plan but before you know it that reunion, wedding or maybe a once-in-a-lifetime vacation, is only three months away. Don’t worry, you can still achieve your weight loss goals by following these simple steps. First Step: Make a Plan Regardless of what our motivation is, making a plan of reasonable... View Article

What is BMI?
June 14, 2017 5:26 pm
Category: News

What is BMI? BMI is a person’s weight in kilograms divided by the square of height in meters. BMI does not measure body fat directly, but research has shown that BMI is moderately correlated with more direct measures of body fat obtained from skinfold thickness measurements, bioelectrical impedance, densitometry (underwater weighing), dual energy x-ray absorptiometry... View Article

Menopause and Weight Gain
October 31, 2016 1:18 pm
Category: Fun Facts

  Unwanted weight gain can be very frustrating at any age, but when it happens during menopause, we often feel we have no control. Due to falling hormone levels, specifically estrogen, stress and inadequate sleep, some menopausal women find themselves prone to weight gain, especially in the abdomen. Unfortunately, not only is menopausal weight gain... View Article

Baked Sweet Potato Fries
August 14, 2016 3:44 pm
Category: Recipes

Sweet potatoes are a great alternative to regular baking potatoes. They pack more fiber, iron, and Vitamin A and their sweet flavor will almost have you think you’re cheating!   Baked Sweet Potato Fries 2 medium sweet potatoes, cut into ½ inch strips 1 Tbs Extra Virgin Olive Oil ¼ tsp ground cumin ¼ tsp... View Article

Healthy Snack: Spicy Edamame
July 16, 2016 3:28 pm
Category: Recipes

Wondering what Edamame is or what to do with it? Edamame are soybeans, often used in Japanese cuisine. They are an excellent source of fiber and protein, which helps keep you satisfied longer. Great to snack on, they are also completely versatile in recipes. Add them to soups, salads, pastas, or mix with your favorite... View Article

Stuffed Peppers
September 5, 2016 6:29 pm
Category: Recipes

I am strongly suggesting grass fed ground beef for this recipe. Emerging research suggests that not only is it a great source of protein and vitamin B12, but cattle who graze on grass (rather than processed corn and grain) are naturally leaner and contain more beneficial Omega 3 fatty acids. Always look for the term... View Article

Feed Your Gut!
November 3, 2017 6:59 pm
Category: Health Tips

  Feed your Gut! Probiotics are necessary to take – even if you don’t have digestive issues or just finished a round of antibiotics. Probiotics are live bacteria that are very beneficial for your health, most specifically, your digestive system. Your gut biome (bacteria that live in your intestines) can be destroyed or fall out... View Article

Healthy Lunch: Roasted Chicken and Vegetable Soup
July 16, 2016 2:52 pm
Category: Recipes

What’s better on a cold winter’s day than to cuddle up with a rich and satisfying bowl of homemade chicken soup? It is the gold standard of American comfort food. And you don’t have to be sick to enjoy it either. This recipe is full of healthy vegetables that help your immune system fight off... View Article

Baked Mustard and Rosemary Chicken
August 15, 2016 7:56 pm
Category: Recipes

Wondering what to do with chicken? Try this flavorful and easy recipe tonight!   Baked Mustard and Rosemary Chicken 1 pound skinless boneless chicken breast ½ cup fresh lemon juice ¼ cup fresh rosemary ¼ cup of Dijon mustard 1 Tbs Extra Virgin Olive oil 1 Tbs sweet Paprika Salt and pepper, to taste Directions:... View Article

Red, White & Blue-berry Salad
October 13, 2016 1:11 pm
Category: Recipes

Ingredients 2 cups seedless watermelon (chopped into the size of dice) 1 cup fresh blueberries 2 T. crumbled feta cheese 1 T. fresh lime juice Dash sea salt 2 t. chopped fresh mint 2 t. honey or maple syrup Directions In a glass bowl, layer the watermelon, blueberries and feta, in that order. In a separate... View Article

Fire Up the Grill
September 30, 2016 1:11 pm
Category: Recipes

  As Memorial Day, the unofficial start to summer, approaches, people like spending more time outside, and one of the most celebrated outdoor activities is the good old American barbecue. What a great time to think about all they healthy and safe ways to enjoy one of our favorite food traditions. Make sure your grill is... View Article

Healthy Dinner: Sicilian Style Penne with Sauce
July 16, 2016 3:08 pm
Category: Recipes

“Delizioso” is what they say in Italian! The Mediterranean diet, abundant in vegetables, olive oil, and fish, has been hailed as one of the healthiest diets in the world. This hardy sauce includes omega 3 rich anchovies which have been part of the Sicilian diet for centuries. Serve this sauce over pasta, fish, or steak.... View Article

Fruit Sparklers
October 27, 2016 2:23 pm
Category: Recipes

Fruit Sparklers Kids will love these! Use a start shaped cookie cutter to cut sliced watermelon into fun star shapes. Add to wooden skewers with blueberries.

Healthy Appetizer: Roasted Grape Crostini
July 16, 2016 3:19 pm
Category: Recipes

Yearning for a savory appetizer that won’t bust your belt? This gourmet style crostini recipe uses fruity grapes, the earthy flavor of rosemary and creamy low fat cheese to tantalize even the most finicky taste buds. Perfect to serve for an elegant dinner party or a quiet night at home. Roasted Grape Crostini 2 cups... View Article

Healthy Lunch: Wedge Salad with Dill Yogurt Dressing
July 16, 2016 2:49 pm
Category: Recipes

Few things in life are more delectable or diverse in texture than the classic Wedge Salad. Usually smothered in bacon and rich blue cheese dressing, this revised recipe duplicates a masterpiece but uses low fat turkey bacon and Greek yogurt. The end result is a flavor so scrumptious and savory, it will remain on the... View Article

Mint Pea Soup with Fresh Cream
August 8, 2016 7:36 pm
Category: Recipes

The inspiration for this soup came while I was visiting my neighborhood Farmer’s Market several years back. The fresh mint was so beautiful and aromatic, it resembled a bouquet of fresh flowers. I decided to nix my usual ham-hock induced pea soup that weekend and create something that seemed more rich and enveloping. What transpired... View Article

What is Coconut Butter?
November 11, 2016 1:13 pm
Category: Fun Facts

Why Coconut? If you are a veteran to the health food world, then you’ve probably heard that, contrary to popular belief, coconut is as nutritious as it is delicious! Coconut oil fell under the “foods to avoid” category for quite some time due to its saturated fat content. However, recent studies have shown that the... View Article

Gluten Free Linguine Pescatore
August 15, 2016 7:57 pm
Category: Recipes

If you’re goal is to stay away from pasta because you are gluten sensitive or just trying to shed a few pounds, I don’t have to tell you how difficult it can be. But all of that has changed with the introduction of pasta made from soybeans, black beans, and edamame. Yes, we can enjoy... View Article

Coconut Almond Smoothie
October 20, 2016 1:31 pm
Category: Recipes

Who doesn’t love the creamy dreamy flavor of coconut? This is a great summer smoothie to try post work-out or when your body needs a protein boost.   Coconut Almond Smoothie   1 scoop of Vanilla Protein Powder (I use Arbonne Pea Protein powder but any brand will work fine) 1 cup of unsweetened vanilla... View Article

Blueberry Brie Grass Fed Burgers
September 19, 2016 1:37 pm
Category: Recipes

Your eyes are not deceiving you, there are blueberries IN the burgers. This may seem like a very unconventional recipe but when you think about it, blueberries make perfect sense. Grass fed beef (which is my preferred beef of choice) is very lean, therefore, berries add the perfect amount of moisture without adding any extra... View Article

New Year, New Family
July 4, 2016 2:58 am
Category: Fun Facts

Each year millions of Americans make new year resolutions for themselves to eat right and exercise more. Why not make 2016 the year to not only make healthy choices for yourself, but also model a healthy lifestyle for your family and the ones you love. Dedicate yourself to a healthy lifestyle in 2016 with small... View Article

Merry “Christmas in July” Vegan Nog
November 19, 2016 6:19 pm
Category: Recipes

There is no time of year I love more than the holidays, unless, of course, it’s Christmas in July. Unfortunately, not only is egg nog a seasonal item that you will not find during the dog days of summer, but traditional commercial products are loaded with fat and sugar. This vegan option uses the creamy... View Article

Frozen Peach Vanilla Smoothie
August 14, 2016 2:30 pm
Category: Recipes

Spring will be here soon which means we will quickly be approaching stone fruit season. When peaches are ripe and juicy, you don’t mind cleaning the dribble from your chin. Not sure how to pick one that’s perfectly ripe? Look for vibrant colors, give a squeeze to make sure it “gives” and sniff it for... View Article

No Bake Chocolate Espresso Bites
August 21, 2016 2:06 pm
Category: Recipes

These no bake chocolate espresso bites are the perfect snack when you want something sweet but don’t want to reach for the candy bowl. Dates not only provide a natural sweetness that tastes too good to be true, but are good sources of fiber, calcium, iron, potassium, magnesium, and zinc.   No Bake Chocolate Espresso... View Article

Flourless Chocolate Brownies
August 8, 2016 7:40 pm
Category: Recipes

These decadent chocolate brownies are not only delicious but very healthy. With no added sugar, flour, or artificial ingredients they are superb for gluten free diets, vegans and diabetics. And with only 3 ingredients, they couldn’t be any easier to make! Flourless Chocolate Brownies 3 very ripe bananas mashed ½ cup smooth almond or nut... View Article

How to Lose Weight Fast With a Low Carb or No Carb Diet
September 10, 2016 2:44 pm
Category: Fun Facts

When it comes to fast weight loss, many people seek out a low carbohydrate or “low carb” diet. If you’re considering a low carb or no carb diet for weight loss, there are many factors to keep in mind. And, of course, always consult your doctor before starting any new diet or fitness regimen. A... View Article

Eat Like a Caveman? The Paleo Diet
July 4, 2016 2:52 am
Category: Fun Facts

It’s hard to go anywhere these days without hearing someone sing the praises of The Paleolithic (Paleo) diet, also called the “Caveman” or “Stone Age” diet. It centers around the idea that if we eat like our ancestors did 10,000 years ago, we’ll be healthier, lose weight and curb disease. “A quick and pithy definition... View Article

Green with Envy Weight Loss Smoothie
July 16, 2016 2:40 pm
Category: Recipes

If you can’t find the time to eat your vegetables, drink them! This easy to make smoothie provides Vitamin C, calcium, and iron and is quick enough to make for breakfast or as a post workout snack. Add a scoop of unflavored protein powder for an extra protein punch! Green with Envy Weight Loss Smoothie... View Article

Does the Mediterranean Diet Help Weight Loss?
November 15, 2016 5:06 pm
Category: Fun Facts

The Mediterranean Diet has received lots of press as a healthy lifestyle choice for people looking to fight heart disease and diabetes, lose weight, and live longer. So what is the Mediterranean Diet? And can it actually help you lose weight? What is the Mediterranean Diet? According to CNN, “A Mediterranean diet… is heavy on... View Article

Pesto Popcorn
September 28, 2016 1:15 pm
Category: Recipes

Forget about the chips and bring on the popcorn! Plain popcorn provides whole grains, fiber, and antioxidants. Just be sure to hold the butter! This recipe uses pesto as a better-for-you alternative to what you’d get at the theater. No movie required!   Pesto Popcorn 1 mini bag of light popcorn (Try Skinny Girl Lime... View Article