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Exercise Tip

Walking benefits your body more than just helping you to burn calories! Some benefits of walking: -Helps maintain a healthy weight or promotes weight loss -Decreases the risk or helps manage high blood pressure and type 2 diabetes -Strengthens your bones -Lifts your mood -Improves balance and coordination Read more about how walking benefits your…

Turkey Bowl

Ingredients: 1 lb very lean ground turkey 1 can no-added salt green beans (can swap for bell peppers, broccoli, or asparagus) 3 Tbsp. 25% less sodium Montreal Steak Seasoning 20 walnuts Low sodium soy sauce, if desired Directions: In a non-stick skillet, brown ground turkey with Montreal Steak Seasoning. When turkey is fully cooked, add…

Fiesta Mini Meatloaves

Ingredients: 1 lb. 93% lean ground turkey or beef 1 can low-sodium beans, strained 1 can Rotel 1 red bell pepper, chopped 1 green bell pepper, chopped 1 onion, chopped 3 Tbsp. Mrs. Dash Fiesta Lime (ok to use more for bolder flavor) Nonstick cooking spray Optional: 2% milk cheese Plain Greek yogurt Avocado slices…

Hydrating Fluids

Staying adequately hydrated is important for everyone, especially during the hot summer months! Water not only helps quench thirst, but it is also considered an essential nutrient because it is needed for many body functions. Some of the processes in which water is needed include: temperature regulation, transportation of nutrients, maintaining normal bowel function, etc….

Greek Turkey Burgers

Ingredients: -1lb 93% lean ground turkey -1 package reduced-fat Feta cheese, crumbled -1 Tbsp. onion powder -1 Tbsp. garlic powder -1/2 Tbsp. pepper -1 cup spinach, chopped -non- stick cooking spray Directions: Preheat griddle or grill. In a large mixing bowl, combine ground turkey, feta cheese crumbles, onion powder, garlic powder, salt, pepper, and chopped…

Protein Pancakes

Ingredients: -1/4 cup instant oats -1/4 cup cottage cheese -1 egg -2 Tbsp. sugar-free syrup Directions: Preheat flat griddle and spray with nonstick cooking spray. Place all ingredients in a blender and blend until mixture looks like batter. Pour mixture onto griddle to make 3 inch pancakes. After pancakes are fully cooked (4-5 minutes) serve…

Philly Stuffed Peppers

Ingredients: -4 bell peppers -1.5 lbs low-sodium roast beef, thinly sliced (purchase from the deli counter for lowest sodium options) -1/2 yellow onion, chopped -1 8oz package of button mushrooms, sliced -4 slices of 2% milk Swiss or Mozzarella cheese -nonstick cooking spray Directions: Preheat oven to 350F. In a nonstick skillet, sprayed with nonstick…

How to stay motivated to exercise?

Losing weight demands a combined effort of diet and exercise. Eating healthy can, at times, be easier than exercising due to the fact that we have to eat in order to survive. Although most individuals want to exercise and have a normal weekly routine, typically lack of motivation can be a quick deterrent from getting…

Fiesta Chicken Salad

Ingredients: 1 can low-sodium chicken, strained 2-3 Tbsp. plain greek yogurt 2 Tbsp. ranch seasoning 1/2 green bell pepper, diced 1/2 cup 2% milk cheddar cheese 1 cucumber, sliced Directions: In a bowl, shred chicken with a fork. Add plain greek yogurt, ranch seasoning, and cheese. Stir until mixture is well blended. Fold in diced…

Stuffed Bell Peppers

Ingredients: 1 lb 90% lean ground chicken 5 green bell peppers 1 red bell pepper, chopped 1 small can green chilies 1 onion, chopped 1 Tbsp. garlic, minced 1 packet low-sodium taco seasoning 1 can no-added salt black beans, strained 2% milk cheddar cheese Directions: Preheat oven to 350° F. Cut the tops off of…

Emotional Eating

Are you an emotional eater? Do you find yourself looking for munchies while watching tv? Clinging to a bowl of ice cream to deal with stress? Eating for reasons other than nourishment can cause your weight loss to stop and can even ignite weight gain. Below are a few tips to promote healthy eating habits…

Healthy Eating on the GO!

Are you someone that is always busy? Between work, kids, exercise, and extracurricular activities all you want is a meal that is going to be fast, easy, and tasty! Then you are like most Americans..eating on the go. Good news, eating on the go can be made healthy by focusing on a few meal planning…

Facts About Fats

Research has shown that incorporating healthy fat in your diet can be very beneficial to your health. However, too much fat, regardless of if the fat is a healthy fat or not, can lead to weight stalls or even weight gain. Below are a few tips to help you incorporate fat in your diet without…

Crock Pot Beef Tips in Mushroom Sauce

  Ingredients: 2 lbs lean chuck 1 can Healthy Request cream of mushroom soup 1 pkg Onion Soup Mix 1 pkg button mushrooms, sliced 1 pkg baby carrots 1 white onion, quartered salt and pepper, to taste 1 vegetable steamer bag Directions: 1. Lightly season lean chuck with salt and pepper; place into crockpot. 2….

Making a Bariatric Diet Okay for the Family

  Cooking healthy meals at home can be a great step in moving towards a healthier lifestyle. However, cooking two meals, one for you and one for your family, can be utterly exhausting. I receive many questions asking whether a bariatric diet is okay for your family to be on. The answer is yes! With…

Avocado Dressing

Ingredients: 1/2 small avocado 1/4 cup plain greek yogurt Juice from 1/2 lime 1/2 bunch cilantro, finely chopped 1/2 cup fire roasted salsa (or salsa of your choice) Directions: Add all ingredients to a food processor or blender and blend until dressing is the consistency of applesauce. Add a dollop of this creamy dressing to…

Tips for a Healthy Valentine’s Day

Are you feeling the llllloooooovvvveeee this month? February is the month when we focus on celebrating the love we have with our special one. Valentine’s Day can be fun but when trying to lose weight it can cause majority anxiety trying to figure out how to avoid those tempting treats that are lurking around the…

Mini Pizza Meatloaves

  Ingredients: 1 pound of 90% lean ground chicken 1 package of turkey pepperonis (or 4 servings; 1 serving = 17 slices) 1 jar of low-sugar marinara sauce 1 package of 2% milk mozzarella cheese 1 – 2 Tbsp. Italian seasoning Non-stick cooking spray Directions: Spray a muffin tin with non-stick cooking spray. Preheat oven…

Starch Swaps

We tend to have a love/hate relationship with starches. Starches are food like: bread, pasta, rice, cereal, crackers, chips, etc. We love to eat them, but hate what they do to our bodies. Starches break down into sugar in your body and then store as fat. Thus, not a major contributor to weight loss. In…

Become a Morning Exerciser

  Are you struggling to get your workout in because you’re too tired after work, but can’t get out of bed in the morning? Try some of these tips to help your day get off to a great start: #1. Plan your workout timeframe the night before. This will allow you to sleep until the…

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