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Ingredients: -1 packet Hidden Valley Ranch seasoning -1 can chicken, strained -2 Tbsp. plain Greek yogurt -1 Tbsp. low-fat mayonnaise -1 tsp. Louisiana hot sauce -salt and pepper to taste Directions: Mix all ingredients together and focus on small bites while enjoying this zesty twist on an American classic.

Ingredients: -12 eggs or equivalent egg substitute -1 lb. ground turkey sausage -1 package 2% milk cheddar cheese, shredded -1 red bell pepper, chopped -non-stick cooking spray *optional: plain Greek yogurt, salsa Directions: Preheat oven to 450°F. Spray a muffin tin with nonstick cooking spray. Brown breakfast turkey sausage in a nonstick skillet. In a…

Ingredients: -2 Tbsp. Greek yogurt -6 hardboiled eggs (reserve 3 yolks only) ½ tsp. spicy mustard 1 tsp. jalapeno juice Salt and pepper, to taste Optional: paprika Directions: Peel all of the eggs, and cut them in half. In a separate bowl mix egg yolks, Greek yogurt, mustard, jalapeno juice, salt, and pepper. Mix all…

Ingredients: -1 bag of cauliflower florets -1 tsp salt -1/4 tsp garlic powder -1/4 tsp black pepper -1/4 cup of shredded mozzarella cheese -1/4 cup of parmesan cheese -1/4 cup of milk -1 Tbsp. Bari-Clear Protein Powder Directions: Place cauliflower, garlic powder, salt, black pepper, parmesan cheese, milk, and Bari-Clear into a blender and blend…

Ingredients -1 lb. ground turkey -Low sodium taco seasoning -black beans -2% milk cheese -plain Greek yogurt -Salsa, to taste Directions: Brown 1 lb ground turkey; add water and taco seasoning to ground turkey (use water according to seasoning packet). When fully cooked, add black beans to turkey mixture. Spoon ¼ cup turkey mixture to…

Ingredients: Aluminum Foil Mahi Mahi or Tilapia fillets Bell peppers, sliced Red onion, sliced Cherry tomatoes, halved A fresh lemon Salt, pepper or seasoning of choice Get cooking: Preheat oven to 400 degrees Fahrenheit. Lay out a piece of foil for each fish filet. Place fish, pepper slices, onion slices, and a few halved tomatoes…

Ingredients 1 package of chicken tenderloins (remove all fat from tenderloins, if able) 1 red bell pepper 1 green bell pepper 1 onion Low-sodium fajita seasoning Non-stick cooking spray Optional toppings: plain Greek yogurt, guacamole/avocado, 2% milk cheese, salsa Let’s Cook Spray a large non-stick skillet with non-stick cooking spray. Rub chicken tenderloins with ½…

Bicycling has a ton of health benefits including; engaging your legs, burning calories and providing a sense of freedom and enjoyment. Here’s 3 reasons why cycling should be a part of your fitness program: It’s suitable for everyone, no matter your age or your fitness level. It’s a non impact exercise so it won’t jar…

Cheesy Egg and Turkey Sausage Casserole What you need: -8 eggs or 2 cups egg substitute -1 cup fat-free milk -2 cups 2% milk mozzarella cheese -1 lb. turkey breakfast sausage -1 Tbsp. garlic powder -nonstick cooking spray -pepper, to taste *optional toppings: salsa, avocado slices Let’s cook: 1. Preheat oven to 350˚F. Spray a…

Ingredients: 2 lbs. lean ground chicken 1 package, fat-free (or reduced-fat) Feta cheese, crumbled 1 cup Franks buffalo sauce (can add more if desired) 1 egg or ¼ cup egg substitute 3 cloves of garlic 1/2 onion, minced 1 Mrs. Dash Classic Ranch Dip Mix packet Directions 1. Preheat oven to 400°F. Spray a baking…

A great Super Bowl party would be nothing without a solid spread of snacks. Enjoy these 5 delicious and healthy game day recipes! 1. Meatball Cups 2. Zucchini Pesto Bites 3. Chunky Pineapple Guacamole with Grilled Sweet Potato Chips 4. Southwest Turkey Sliders with Avocado Slaw 5. Chocolate Chip Cookie Dough Protein Balls

It can allow a patient to lose 70-80% of excess weight. It can cure a patient of Type II Diabetes 95% of the time. It is also an excellent operation to cure a patient’s obesity related co-morbidities (problems related to obesity) like high blood pressure, sleep apnea, back pain, knee pain, and foot pain. Many…

Burn off those Thanksgiving calories while you do your Black Friday shopping with these healthy tips: Park as far away from the mall or store as possible so the walk to and from your car is longer! Before you start your shopping, take a “lap” around the mall. You can check out all the sales…

Buy candy that you don’t like. Limit yourself to one fun-size candy per day. Chew sugar-free gum when you feel tempted to indulge. Make sure to have healthy alternatives on hand. Donate leftover candy! There are several organizations that take candy donations to send to our troops.

Since so many Americans are obese, you would think access to care for these individuals would increase. After all, one in every three Americans is obese and the condition has reached the point of an epidemic. Increasing the access this growing group of people has to proper health care – including insurance coverage for procedures…

3 INGREDIENT PROTEIN COOKIE 2 medium ripe bananas 1 cup oatmeal 1 scoop BariEssential Protein Powder Mash bananas in bowl with a fork. Mix in BariEssential protein powder. You may need to add a few drops of water or almond milk if dough is too dry. Lastly mix in the oats. Use a spoon to…

Ingredients 8 cups bite-size cauliflower florets (about 1 head) 4 cloves garlic, crushed and peeled ⅓ cup nonfat buttermilk 5 teaspoons extra-virgin olive oil, divided ½ teaspoon salt Freshly ground pepper to taste Snipped fresh chives for garnish Cooking Instructions Cover and steam cauliflower florets and garlic in a steamer basket over boiling water until…

The holidays are a truly special time, but they can also pose a challenge for many of us as we are presented with delicious foods and desserts that only come around once a year. As you enjoy your holiday season with family, friends, and festivities, remember that it’s never too late to remain focused on…

1 cup Chocolate BariEssential Protein Powder ⅓ cup stevia OR ⅔ cup sugar ½ cup almond butter ½ tsp baking soda ½ tsp salt ½ cup egg whites OR 2 eggs ¾ cup almond milk ½ tsp vanilla Preheat oven to 350. Heat almond butter in microwave for 30 seconds. Add wet ingredients and mix….

Ingredients 1 box spice cake mix (e.g. Duncan Hines) 1 can pumpkin (unsweetened) 1/3 cup sugar-free applesauce 3 eggs 1 scoop of BariEssential Vanilla powder or unflavored protein powder Optional additions: 1 cup raisins, 1 cup shredded carrots, or 1/2 cup walnuts Cooking Instructions Preheat oven to 350° F. Line muffin pan with paper liners….