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Back to School Lunch Tips

If your child is a picky eater or tired of eating ham and cheese sandwiches for lunch each day, do not lose hope! It just might be time to change the school lunch routine. Make it fun and tasty, but keep it healthy, too. Try these tips and your child will be excited for lunch … Continue reading

All About Seasonal Sugar Snap Peas

Sugar snap peas are a good source of vitamin C, packed with dietary fiber and high in Vitamin K. They contain phytonutrients that have antioxidant and anti-inflammatory properties and are naturally low in fat; saturated fat free; sodium free; cholesterol free.  How to Select Choose firm, smooth and bright green peas that are blemish-free  How … Continue reading

The Breakfast Post

Many of my followers know that I am a stickler for eating breakfast everyday. It’s true; it is the meal that is near and dear to my appetite. Here’s my attempt at persuading you all to get on the breakfast train. We’ve all heard that breakfast is the most important meal of the day, yet, … Continue reading

Warm Kale & White Bean Pasta

Makes: 4 servings Prep Time: 10 minutes Total Time: 30 minutes Ingredients: ½ (13.25 ounce) box whole grain penne pasta 1 (15-ounce) can of cannellini beans, rinsed well to rid of added sodium 2 cups kale, rinsed and roughly chopped ½ medium onion, diced 1 clove garlic, minced ¼ teaspoon chili pepper flakes 1 tablespoon … Continue reading

The Health Benefits of Dark Chocolate

Valentine’s Day is right around the corner! Before we load up on candy hearts and chocolate roses, it might be necessary to have a little refresher on how to snack smart. Portion control, mindful snacking and choosing the right kinds of treats can go a long way without making us feel like we’re completely indulging … Continue reading

Stay Focused on Fitness!

We’ve all been guilty of the on-again, off-again commitment to an exercise program… Though our body has a way of telling us when it needs a tune-up, fitness experts say it’s much easier to stick to when its part of your daily routine. Just a 30-minute program five times a week (or a 60-minute workout … Continue reading

Seafood Cioppino Stew

Makes: 6 Servings Prep Time: 30 minutes Total Time: 1 hour 30 minutes Ingredients: 1 pound salmon fillets 1 pound seafood medley (clams, mussels, shrimp, octopus) 2 ½ cups low sodium chicken stock 1 cup dry white wine 1 ½ pounds red potatoes, cooked and quartered 1 medium-sized onion, chopped 2 shallots, chopped 3 cloves … Continue reading

Healthy Halloween Party Treats

Halloween… it’s all fun and games until you’re knee deep in the candy bowl! Well, it doesn’t have to be that way. Make sure to plan prior to splurging at this year’s monster bash. Do not fret, a healthy diet all week long and an additional trip to the gym will leave you some wiggle … Continue reading

Omega-3 Fats—What’s all the buzz about?

We’ve all heard a thing or two about Omega-3 fatty acids, but do we know enough to understand how they benefit our health? Perhaps, you’ve asked yourself, “how in the world can fat be good for my heart?” Thanks to numerous diet fads, we’ve grown accustomed to writing off certain nutrients as either all good … Continue reading

Salmon Cakes

Makes: 3 Servings Prep Time: 60 minutes Total Time: 75 minutes Ingredients: 1, 6-ounce can salmon, skinless, boneless in water ½ cup red pepper, diced ¼ cup onion, diced ½ cup cooked brown rice* 1 tablespoon mustard, whole grain or Dijon 1 tablespoon cumin ½ tablespoon curry powder 3 egg whites 1 tablespoon lemon juice … Continue reading