March 28, 2023

Curried Pork Tenderloin with Cranberry Chutney

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 lb. pork tenderloin (all visible fat discarded) 1 Tbsp. curry powder 2 tsp. olive oil (extra virgin…
March 27, 2023

How To Read Nutrition Labels

Walking through the grocery store and trying to choose healthy items can be a daunting task. Even items that seem like they should be healthy, or are marketed to be…
woman in yoga pose Nutrition
March 20, 2023

5 Interesting (and Useful!) Facts About Women’s Nutrition

Every individual has unique nutritional needs, especially when it comes to weight loss. However, on the whole, nutritional needs for women vary from the recommendations for men in key ways.…
March 15, 2023

Chicken and Ham Jambalaya

Makes approximately 6 servings ⋅ Adapted from The American Heart Association Ingredients 1 lb extra-lean ham (cut into half-inch dice)  1 pound boneless, skinless chicken breasts (all visible fat discarded,…
March 7, 2023

Fish Stew with Tomatoes

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 tsp. canola or corn oil 1 medium green bell pepper (chopped) 1 medium carrot (quartered lengthwise, chopped) 1/2…
Behavioral HealthNutrition
March 6, 2023

Gut Feelings

Why is it that we tend to feel our emotions in our gut? That “sinking feeling” when something bad happens, the “knot in your stomach” when you are worried, the…
February 21, 2023

Seared Beef Sirloin and Grilled Peaches

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1 pound boneless top sirloin steak (about 1 1/2 inch thick), all visible fat discarded 4 medium peaches,…
February 14, 2023

Lemon-Garlic Salmon Foil Packet with Green Beans and Potatoes

Makes approximately 4 servings  ⋅ Adapted from The American Heart Association Ingredients 1 pound new potatoes, halved lengthwise and thinly sliced into 1/8-inch slices 2 teaspoons minced garlic 1 pound green…
Behavioral Health
February 14, 2023

Is an Eating Disorder Causing My Weight Gain?

Living with excess weight or obesity is already difficult, and if you have been fighting your body weight for a while (or maybe your whole life), the guilt and shame…
February 8, 2023

Indian Spiced Pumpkin-Apple Soup

Makes approximately 4 servings  ⋅ Adapted from The Mayo Clinic Ingredients: 1 teaspoon canola or corn oil 2 peeled apples, such as Fuji or Gala, chopped into 1-inch pieces 1…
February 2, 2023

Back to Basics with the Big Three of a Heart Healthy Diet

The advice to follow a heart-healthy diet is so common in the nutrition world that it has the risk of becoming cliche. Especially in competition with more recent, trendier diets…
January 23, 2023

Soft Tacos with Vegetables

Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic  Ingredients: 1 tablespoon olive oil 1 medium red onion, chopped (about 1 cup) 1 cup diced yellow summer squash 1…
January 17, 2023

Quinoa Stuffed Peppers

Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic Ingredients 1 cup uncooked quinoa 1 tablespoon olive oil 1 cup chopped zucchini 2 cups chopped tomato 1/2 cup chopped…
Choosing the right diet Nutrition
January 13, 2023

Choosing the Right Diet for You

The new year is here, and like many people you are probably thinking about getting healthier in 2023. How we eat tends to be one of the biggest, and most…
January 10, 2023

Vegetarian Chili with Tofu

Makes approximately 4 servings ⋅ Adapted from the Mayo Clinic  Ingredients 1 tablespoon olive oil 1 small yellow onion, chopped (approximately 1/2 cup) 12 ounces extra-firm tofu, cut into small…
January 4, 2023

Chicken Parmesan

Makes approximately 4 servings ⋅ Adapted from The Mayo Clinic Ingredients 4 chicken breasts (4 ounces each) 2 egg whites 1 cup panko breadcrumbs 1/2 cup grated Parmesan cheese 2…
December 14, 2022

Garlic Mashed Potatoes

Makes approximately 8 servings ⋅ Adapted from The Mayo Clinic Ingredients 3 pounds russet potatoes, peeled and cubed 6 garlic cloves, separated and peeled 1/2 cup fat-free milk 1 tablespoon…
December 6, 2022


Makes approximately 14 servings • Adapted from The Mayo Clinic  Ingredients 2 cans (16 ounces each) of reduced-sodium chickpeas, rinsed and drained except for 1/4 cup of liquid 1 tablespoon…
Success Story
November 15, 2022

Putting an End to the Vicious Cycle Through a Weight Loss Program That Works

For as long as he could remember, Don Burrows had been trying to lose weight. He was caught up in a vicious cycle of getting motivated, starting a weight loss…
November 10, 2022

Low Sodium Potato Salad

Makes approximately 8 servings • Adapted from The Mayo Clinic  Ingredients 1 pound of potatoes, diced and boiled or steamed 1 large yellow onion, chopped (1 cup) 1 large carrot,…
November 8, 2022

Macaroni and Cheese

Makes approximately 6 servings • Adapted from The Mayo Clinic Ingredients 1 teaspoon olive oil 1 yellow onion, diced (about 1 cup) 1 rib celery, diced (about 1/4 cup) 1…
sleep Alarm clock on pillows Behavioral Health
November 1, 2022

Why Sleep Matters

Research tells us that focusing on two factors, diet and exercise, is the key to having a successful weight loss journey. However, in recent years we have learned other factors…
October 31, 2022

Diabetic Friendly Fruitcake

Makes approximately 12 servings • Adapted from The Mayo Clinic Ingredients 2 cups assorted chopped dried fruit, such as cherries, currants, dates, or figs 1/2 cup unsweetened applesauce 1/2 cup crushed…
October 28, 2022

Iced Latte

Makes approximately 4 servings • Adapted from The Mayo Clinic Ingredients 2 cups brewed decaffeinated espresso coffee, cooled 2 tablespoons golden brown sugar 1 1/2 cups fat-free milk 2 tablespoons sugar-free…
October 24, 2022

Sugar Addiction

Do you have the urge to eat something sweet after every meal? Do you often crave sugary drinks like soda or sweet tea? You may be showing signs of sugar…
October 18, 2022

Trick or Treat? 6 Tips for Breaking The Halloween Candy Mindset

It's that time of the year again! When we dress up as our favorite superheroes or cartoon characters and give out candy. This is a time for fun and celebrations,…
October 14, 2022

Chewy Low Fat Banana Nut Oatmeal Cookies

Makes approximately 15 Servings • Adapted from Ingredients: 1 cup all-purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1/2 tsp ground cinnamon 2 tbsp unsalted butter, room temperature 1/2 cup sugar 1/2 cup unpacked brown sugar 1 large egg 1/4 cup mashed ripe banana 1/2 tsp vanilla extract…
October 13, 2022

Weight Management: 10 Keys to Success For Your Patients

It’s no surprise that diets do not work for long-term weight management. Drastically cutting calories, eliminating food groups, or deprivation of foods that are enjoyed are not sustainable over time.…
Success Story
October 12, 2022

Recommitted to Living Life to the Fullest, One Lost Pound at a Time

For Marc Cooke, maintaining a healthy weight has been a lifelong struggle. He’s tried just about every weight loss program and diet under the sun. Some worked well and others…
Fiber Nutrition
October 10, 2022

Fiber: Good or Bad for Your Diet?

Googling any nutrition-related topic will give you conflicting results and probably leave you even more confused than when you started. For instance, search “is fiber good or bad for you,”…
October 7, 2022

CoreLife: A Place to Refer Patients to Start and Succeed

Since spring 2022, Dr. Rob Lejawa has been continuously referring patients to CoreLife Novant Health, a comprehensive weight loss program that guides people through a journey of positive transformation. The…
October 4, 2022

Italian Pasta Salad

Ingredients FOR THE PASTA SALAD: 2 cups whole wheat penne, cooked 2 cups canned chickpeas, drained and rinsed 1 cup chopped orange bell pepper, can sub. red, yellow, or green. 3/4 cup sliced cherry tomatoes 1/2 cup chopped red onion 1/2 cup mozzarella cheese, cut into…
October 3, 2022

For CoreLife’s Founder, Ending the Obesity Epidemic is Personal

For Sean Kostkowski, president and founder of CoreLife Healthcare, the decision to launch his groundbreaking company was a personal one. Throughout his childhood, Kostkowski watched his brother struggle with his…
September 14, 2022

The Shift to Patient-Centered Thinking about Obesity Disease

Obesity is a public health issue that affects 42% of the American population and significantly increases risk for other health conditions, such as heart disease, stroke, certain types of cancer,…
August 31, 2022

Curry Chickpea Salad

Makes approximately 4-5 servings · Adapted from Hannah Magee, RD Ingredients: 1 19 oz. can chickpeas, drained and rinsed 1/2 cup raisins(optional) 1/2 cup red bell pepper, diced 2 medium…
August 31, 2022

Roasted Chickpeas

Makes approximately 4 servings · Adapted from  Ingredients: 1 (15-oz.) can of chickpeas, drained and rinsed 1 tbsp. vegetable oil 1/2 tsp. kosher salt For Seasoning: 1 tsp. cumin…
August 29, 2022

Tuna Salad with Hummus

Makes approximately 4 Servings · Adapted from Hannah Magee  Ingredients: 12 oz flaked light tuna, drained 1 stalk celery, finely chopped 2 tbsp diced red onion 1 medium dill pickle,…
August 22, 2022

Understanding Hunger Hormones in Weight Management

As research uncovers more about the relationship between the gut, brain, and overall health, the term “hunger hormones” is becoming more common. It shows up in the world of weight…
woman in a business suit smiles while taking a bite of salad in an outdoor city setting. Nutrition
July 27, 2022

Eating Out? Stay Healthy with These Tips

Hate packing a lunch? Going out, or picking up carryout from your favorite lunch spot can be convenient, but it might not be the most nutritious choice. Whether it is…
July 20, 2022

CoreLife and CalvertHealth Open New Clinic in Prince Frederick, MD

New approach to obesity treatment now available to community and healthcare providers July 20, 2022 -  CoreLife and CalvertHealth System opened the doors today to a new clinic in Prince…
green smoothies Recipes
June 24, 2022

Really Green Smoothie

You will love this Heart-Healthy Smoothie, which is high in fiber and omega-3 fatty acids. Enjoy! Makes approximately 2 1/2 cups • Adapted from Ingredients 1 large ripe bananas…
Mental Health Behavioral Health
June 13, 2022

The Connection Between Mental Health and Obesity

Like most chronic diseases, obesity is influenced by many factors including mental health. Understanding the connection between mental health and obesity can help you along your journey to a healthier…
Talking to Patients about Obesity Medical
June 9, 2022

‘Tell me about your weight’ – How to talk to patients about obesity

It’s a Tuesday afternoon. So far today, you have seen a 42-year-old female patient who is struggling to keep her blood pressure under control. Another patient, male 64, reports that…
No Bake Brownie Bites Recipes
June 2, 2022

No Bake Brownie Bites

With the weather getting warmer, we thought we'd share these easy-to-prep No Bake Brownie Bites that don't require you to turn on the oven. Enjoy! Makes approximately 16 bites  • Adapted from…
May 13, 2022

Pan Seared Salmon

Serves 4 • Adapted from Well Plated ( Ingredients 4 (6 to 8 oz) salmon fillets (skin on) 1/2 tsp kosher salt  1/4 tsp ground black pepper 1 tbsp unsalted…
May 5, 2022

Bone-Health Berry Yogurt Smoothie

Adults and kids love this easy-to-make bone-healthy snack that's high in calcium and Vitamin D, without any added sugar or saturated fat. Each ingredient has also been shown to decrease…
self-compassion Behavioral Health
May 4, 2022


“The recognition and clear seeing of suffering…feelings of kindness for people who are suffering, so that the desire to help – to ameliorate suffering – emerges… recognizing our shared human…
Nutritionist vs Dietitian Nutrition
April 22, 2022

Nutritionist vs Dietitian: What is the Difference (and Why Does it Matter?)

“The Keto diet is super easy to maintain, and you will lose weight fast.” - TikTok nutritionist.    “My 30-day metabolism reset will help you lose weight and keep it…
Behavioral Health
April 14, 2022

The Impact of Diaphragmatic Breathing

Do you find yourself worrying or stressed?  Are you experiencing panic attacks when you leave the house?  Did you know a simple strategy called Diaphragmatic Breathing can help resolve these…
March 17, 2022

6 Tips to Help You Lose Weight

While we may all wish for a little luck in achieving our weight loss goals, success actually comes from commitment and focus over the long-term. However, there are a few…