on Jan 1, 2016 in Nutrition, Recipes
Easy Ricotta Pancake Serving size: 1 pancake Cook time: Approx. 5 minutes Ingredients ¼ cup part-skim ricotta cheese 1 egg 2 tbsp whole wheat flour or 2 tbsp of gluten-free flour ½ tsp baking powder In a small bowl, mix together ricotta cheese and egg. When blended, mix in flour and baking powder. Mixture should be wet, like pancake batter. Heat a medium nonstick pan on the stove (can add a light spray of canola oil). Add batter to pan and cook for 2-3 minutes on the first side or until bubbles begin to form and the edges begin to look dry. Flip the pancake and cook an additional 2 minutes, or until golden brown. Remove, put onto a plate and top with your favorite topping! TIP: You can add chia seeds, flax seeds, half of a mashed ripe banana, blueberries, lemon zest, strawberries, or even dark chocolate chips to the batter! Nutrition: Calories: 215, Fat: 10 g, Carbs: 15, Protein 15 g, Fiber: 2...
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on Dec 8, 2015 in Nutrition, Wellness Blog
Remember growing Chia Pets? Chia seeds are not only fun to grow, they are a super healthy food to eat. Chia seeds are one of nature’s little packages bursting full of health benefits. Chia seeds provide a bounty of high quality nutrients: Healthy omega 3’s, High quality proteins, Soluble fiber, B-Vitamins, Phosphorus, Magnesium, Calcium, Antioxidants … and the list goes on. Chia seeds have powerful anti-inflammatory properties similar to super-foods like blueberries and pomegranate. Research indicates promising abilities of Chia to reduce blood pressure and change lipid profiles for the better. Chia is so simple to add into your daily routine. The seeds make a fun crunchy topping on top of yogurt, fruits, or cereal. You can add a Tablespoon in to a smoothie or sprinkle on top of baked muffins, bread, or oatmeal. You can find Chia seeds in any health food store or Trader Joe’s. Sprouted Chia is also good for you, so dig out your old Chia pet and grow some to eat and for...
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on Nov 29, 2015 in Nutrition, Weight Loss
Eating a handful of nuts daily is not only delicious, but is associated with a 20% less chance of suffering from heart disease. Nuts are a good source of protein, and rich in fiber, vitamins, and healthy fats. They also are loaded with phytochemicals, which are pigments that give your immune system a huge boost. The nutrients in nuts are particularly beneficial to heart health because they work together to reduce inflammation and oxidative damage. Research also indicates that people who eat a handful of nuts a day, do better with weight maintenance because the types of fats in nuts stimulate fat burning metabolism. Make nuts a part of your day and enjoy!...
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on Nov 22, 2015 in Inspiration, Nutrition
Happy Thanksgiving...
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on Nov 10, 2015 in Fitness, Inspiration, Nutrition, Weight Loss
You can visit on-line with one of our experts on Thursdays, 12:30 to 1:00 pm and have your fitness, nutrition, or weight loss questions answered. Using any technology that gives you access to the internet and has audio/keyboard capability you can connect live with one of our health educators. The meetings are anonymous, no one will hear or see you. Submit your questions using your key board and then listen with the rest of the group, while the educator answers your questions. Virtual Nutrition/Fitness Forums are offered on Thursdays, 12:30 to 1:00 pm. except for holidays. To participate just click the Connect Me Now link below and follow the instructions.You will only be able to connect on Thursdays from 12:30 to 1:00 pm. The link is not active at other...
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on Oct 27, 2015 in Nutrition
The Mediterranean diet with “extra” extra virgin olive oil may cut cancer risk for women A recent study published in the journal JAMA Internal Medicine, suggests that women following the Mediterranean diet and who go heavy on the extra virgin olive oil, may reduce their risk of breast cancer by up to 62%. The Mediterranean diet continues to be one of the healthiest plans to follow for heart health with its mostly plant-based foods, whole grains, legumes and nuts, its healthy fats like extra virgin olive oil, and consumption of fish a few times a week. JAMA Intern Med. Published online September 14, 2015....
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