Ricotta Bake
Ingredients 8 ounce part-skim ricotta cheese ½ cup grated parmesan 1 large egg beaten 1 tsp Italian seasoning ½ cup low-sugar marinara sauce 1/2 cup low-fat mozzarella cheese, shredded Salt and pepper to taste Instructions Combine ricotta cheese, parmesan, beaten eggand Italian egg together and place mixture in asmall baking dish Pour marinara sauce on […]
Pumpkin Spice Pudding
Ingredients 2 packets or 2 scoops Unjury (or other) vanilla protein powder 2 Tablespoons canned pumpkin (not pumpkin pie filling) 1 Package Jell-O instant vanilla pudding mix, sugar free, fat free ¼ Teaspoon pumpkin pie spice ¾ Cup water Preparations Empty the Jell-O sugar free instant dry pudding mix into a bowl. Add pumpkin pie […]
Mini Meat Loaf
Ingredients 6 ounces ground turkey 6 ounces lean ground chicken 1 small egg, beaten 1/8 cup instant oatmeal 1/8 cup parsley 1 ½ teaspoons skim milk ½ medium onion, finely chopped Salt and black pepper, to taste 1/8 cup ketchup ¾ teaspoons Worcestershire sauce Instructions Preheat oven to 375 degrees Fahrenheit Combine all ingredients except […]
Zucchini and Green Herbs Soup
Ingredients 4-5 medium size zucchini cut in halves andsliced. 2 Tbsp olive oil 1 medium onion chopped 3-4 cloves garlic minced 6 cups chicken or vegetable broth 1 cup chopped fresh herbs (basil, parsley,cilantro, dill) Salt pepper to taste Preparation Heat the olive oil in the pot, add the chopped onions and saute until the […]
Easy Baked Apples
Ingredients 6 firm Granny Smith apples core removed leaving a well at the bottom 3 tsp dark monk fruit sweetener or stevia ¼ cup finely chopped nuts(walnuts, pecans) 2 Tbsp dark or light raisins. 1 Tbsp light olive oil Cinnamon to sprinkle on top Preparation Arrange the cored apples in an Aluminum tray well side […]
BBQ Swaps
Ditch: Processed, refined grain buns → Try: Sandwich-ing your burger between two pieces of vegetables: lettuce leaves, slices of sweet potato or eggplant, portobello caps, bell peppers. Ditch: Chips, pretzels, crackers with heavy dips → Try: Crunchy veggies like cucumbers, mini bell peppers, baby carrots with a bean dip, greek yogurt ranch dip, or this […]
Staying Active in the Summer Heat
With the temperature rising in the summer months some may be less motivated to be active outdoors. There are many fun ways to beat the heat and meet your movement goals! Right in your own yard or in your community, gardening is a fun way to get outside. Build your own garden or volunteer at […]
Journaling and Meal Tracking
Dear Diary… You may be familiar with journaling but if you are not, journaling is a way to communicate to yourself your goals as well as to track your progress. Items to track include your food and fluid intake, exercise, and measurements of inches and pounds. Another important part of journaling is tracking your mood […]
Solutions to common mistakes patients make on GLP-1 medications
By Kristen Brennan Mistake: Skipping meals which may lead to nutritional deficiencies, malnutrition and hypoglycemia. Solution: Maintain an adequate meal structure of three balanced meals per day with snacks as needed. Strive to not go longer than 4 hours without a meal or snack. Mistake: Under consuming protein which can lead to muscle loss and […]
Cauliflower, Chickpeas, and Potato
Ingredients For the salad 2 cups canned chickpeas 1 head cauliflower cut up into florets 3 cups cubed potatoes 2 Tbsp olive oil Juice of one lemon 2 Tbsp paprika 1 tsp garlic powder 1 tsp cumin 1 tsp salt For Tahini dressing : 1/2 cup tahini 1/3 cup water Juice of one small lemon […]
