limiting screen time Fitness
September 21, 2023

The Importance of Limiting Screen Time for Kids: Tips to Encourage Outdoor Activities

In today's digital age, screens have become an integral part of our lives, with children and teenagers spending more time than ever glued to smartphones, tablets, computers, and televisions. While…
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Recipes
September 8, 2023

Loaded Cucumber & Avocado Sandwich

Makes approximately 1 servings ⋅ Adapted from EatingWell.com Ingredients: 3 tablespoons shredded extra-sharp Cheddar cheese 2 tablespoons ricotta cheese 4 teaspoons finely sliced chives 2 teaspoons lemon juice Ground pepper to…
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Behavioral Health
September 7, 2023

Promoting Well-being: 6 Mindfulness Activities for Teens and Kids

In today's fast-paced world, mindfulness has become an invaluable tool for promoting emotional well-being and managing stress, especially for teens and kids. This practice encourages individuals to stay present and…
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Recipes
September 6, 2023

Healthy Packed Lunch Recipes

As the school bells chime and the backpacks are dusted off, it's that time of year again – back to school! For parents and students alike, the return to the…
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Peanut Butter & Chia Berry Jam English Muffin Recipes
August 18, 2023

Peanut Butter & Chia Berry Jam English Muffin

Makes approximately 1 servings ⋅ Adapted from EatingWell.com Ingredients: ½ cup unsweetened mixed frozen berries 2 teaspoons chia seeds 2 teaspoons natural peanut butter 1 whole-wheat English muffin, toasted Instructions:…
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yellow flu season ahead sign with black trim Medical
August 10, 2023

10 Natural Ways to Boost Your Immune System

Have you ever wondered why the flu is more prevalent in the colder months? The flu is more prevalent in winter for several reasons: Viral Stability: The influenza virus remains…
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red stuffed peppers Recipes
August 10, 2023

Stuffed Peppers

Makes approximately 1 serving ⋅ Adapted from The American Heart Association Ingredients: 4 bell peppers (any color) 3/4 lb. lean, ground turkey 1/2 medium onion (chopped) 1/2 cup uncooked brown…
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Medical
August 9, 2023

Rested and Ready: Embracing the Back-to-School Sleep Routine

As summer comes to an end, we reflect back on our long summer nights, warm naps on the beach, and living each day for recreation.   The summer lifestyle often results…
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Recipes
July 21, 2023

Chicken & Spinach Skillet Pasta with Lemon & Parmesan

Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients 8 ounces gluten-free penne pasta or whole-wheat penne pasta 2 tablespoons extra-virgin olive oil 1 pound boneless, skinless chicken breast…
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Recipes
July 18, 2023

Roasted Salmon with Smoky Chickpeas & Greens

Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients: 2 tablespoons extra-virgin olive oil, divided 1 tablespoon smoked paprika ½ teaspoon salt, divided, plus a pinch 1 (15-ounce) can of…
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Recipes
July 11, 2023

Spinach & Artichoke Dip

Makes approximately 22 servings ⋅ Adapted from Eating Well Ingredients: ½ cup fat-free sour cream ¼ teaspoon freshly ground black pepper 3 garlic cloves, minced 1 (14-ounce) can artichoke hearts, drained…
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vitamin D Medical
July 5, 2023

Vitamin D, The Sunshine Vitamin

Have you ever noticed that you feel a bit better after being outside in the sun?  Or maybe you notice that in the winter when there is less sunlight, you…
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Recipes
June 2, 2023

Creamy Lemon & Dill Skillet Chicken

Makes approximately 4 servings ⋅ Adapted from Eating Well Ingredients: 4 (4 ounce) chicken cutlets ½ teaspoon ground pepper, divided ¼ teaspoon salt, divided 1 tablespoon extra-virgin olive oil 1 large…
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Nutrition
June 1, 2023

A Beginner’s Guide to Growing Your Own Vegetables and Herbs

In an era of increasing focus on sustainable living and healthy eating, growing your own vegetables and herbs has gained immense popularity. Not only does it provide you with a…
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strawberry orange mango kombucha mocktail Recipes
June 1, 2023

Strawberry Orange Mango Kombucha Mocktail

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 2 16-ounce bottles of Original Kombucha, unflavored 2 cups 100% orange-mango juice 1 ripe mango, peeled, pitted, and chopped…
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Recipes
June 1, 2023

Tropical Fruit Smoothie Bowl

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 cup fat-free, plain yogurt 1 small banana, sliced crosswise, divided use 1/4 cup chopped fresh or frozen papaya…
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Behavioral Health
May 26, 2023

ADHD and Anxiety – What’s The Difference?

Understanding the differences between ADHD and Anxiety and how that can impact your weight loss journey.  Attention-Deficit/Hyperactivity Disorder (ADHD) and Anxiety can look very similar on the surface. Both have…
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Recipes
May 26, 2023

Grilled Tequila-Lime Chicken with Grilled Asparagus

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients 1/4 cup tequila or mezcal OR 1/4 cup white vinegar 2 teaspoons lime zest 1/2 cup fresh lime…
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Behavioral Health
May 23, 2023

The Surprising Benefits of Gardening on Mental Health

 Do you look forward to getting outside once the weather starts to get warmer? Are you excited to see plants, flowers, and vegetables become available in local stores and farmers…
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Nutrition
May 16, 2023

Why Carbs are Important?

Carbohydrates, or "carbs" for short, are one of the three macronutrients (along with protein and fat) that are essential for human health and well-being. Despite the bad reputation they sometimes…
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breaking weight stigmas Behavioral Health
April 27, 2023

Health at Every Size: How Weight Stigmas Affect Mental Health

Let’s start by defining stigma.  Stigma refers to a negative attitude or belief that a person is different, inferior, or undeserving of respect. It can be based on a variety…
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Recipes
April 27, 2023

Light Tex Mex Shrimp Wonton Cups

Makes approximately 24 mini wontons ⋅ Adapted from Julies Eats and Treats Ingredients 24 wonton wrappers 2 Tbsp olive oil 24 medium shrimp peeled and deveined 1/2 tsp salt 1 teaspoon chili powder 2 limes juiced Non-Stick Cooking Spray 1/2 c. guacamole 1/2 c. pico…
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setting realistic health goals Behavioral Health
April 27, 2023

Being Realistic in your Health Journey

Let’s get real about being realistic.  Being realistic means having a practical and achievable view of things.  In the context of healthcare, being realistic means setting achievable health goals that…
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Nutrition
April 24, 2023

The Benefits of Eating Seasonally: Why You Should Choose In-Season Foods

Do you associate a favorite food with a certain time of year? Perhaps it’s corn on the cob or bright red strawberries? Do you remember them tasting better during a…
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red sign with white letters that says hiking trail Fitness
April 18, 2023

Hit the Trail: A Beginner’s Guide to Hiking

Hiking is a great way to explore the great outdoors, get some exercise, and disconnect from the hustle and bustle of daily life. Getting started can seem intimidating if you're…
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Recipes
April 11, 2023

Grilled Chicken with Vegetables

Makes approximately 4 servings ⋅ Adapted from The American Heart Association Ingredients: 1 1/2 teaspoons dried basil, crumbled 1 1/2 teaspoons garlic powder 1/4 teaspoon salt 1/4 teaspoon pepper 1…
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tomato sauce in a pan NutritionRecipes
April 10, 2023

It’s All In The Sauce! Healthy Alternatives To Store Bought Tomato Sauce

Most of us like tomato sauce as a topper for pasta and pizza or baked into some favorite dishes like lasagna but did you know that many store-bought sauces contain…
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Recipes
March 30, 2023

White Bean and Quinoa Burgers with Avocado

Serving size: 1 burger ⋅ Adapted from The American Heart Association Ingredients Cooking spray 1 15.5-ounce can of no-salt-added cannellini beans, rinsed and drained 1 medium avocado, halved, and 1/2…
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Recipes
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…
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Nutrition
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…
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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.…
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Recipes
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,…
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Recipes
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…
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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…
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Recipes
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,…
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Recipes
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…
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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…
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Recipes
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…
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Nutrition
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…
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Recipes
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…
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Recipes
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…
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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…
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Recipes
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…
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Recipes
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…
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Recipes
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…
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Recipes
December 6, 2022

Hummus

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…
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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…
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Recipes
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,…
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Recipes
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…
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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…
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