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Recipe of the Week 9/18: Pumpkin Protein Smoothie

Yields 1 Serving Ingredients: 1/2 cup black coffee or 2 shots espresso 1/3 cup pumpkin puree 1/3 cup vanilla protein powder 1/2 tsp pumpkin pie spice 3/4 cup unsweetened cashew milk or almond milk 1/2 cup cauliflower rice frozen stevia to taste
Sep 18th, 2023

Recipe of the Week 9/10: Savory Zucchini Waffles

Ingredients: 1 packed cup grated zucchini, from 1 medium zucchini (squeezed of excess liquid) 1 large egg 1/4 cup onion, minced 1/3 cup shredded sharp cheddar cheese 1/3 cup panko, plain or gluten-free crumbs 1/2 teaspoon kosher salt
Sep 11th, 2023

Quick and Healthy Meal Options for a Busy Schedule

As the familiar chaos of the fall returns, the whirlwind of activity that often accompanies it can make maintaining a healthy diet seem like a daunting task. With the craziness of back to school activities, finding the time to prepare wholesome meals.
Sep 5th, 2023

Recipe of the Week 9/3: Loaded Egg Muffins

Ingredients: nonstick cooking spray 9 large whole eggs 1/4 teaspoon kosher salt black pepper, to taste 3 tablespoons thawed frozen spinach, drained 3 tablespoons diced tomatoes 3 tablespoons diced onion 3 tablespoons diced bell pepper 3 strips cooked bacon
Sep 3rd, 2023

Recipe of the Week 8/27: Greek Cottage Cheese Bowl

Yields 1 Serving Ingredients: 1 cup 2% cottage cheese 1 tablespoon chopped fresh dill, divided 1/4 cup cherry tomatoes, quartered 1/4 cup chopped mini cucumbers 1/4 cup diced fresh yellow or orange bell pepper pinch salt and black pepper...
Aug 27th, 2023

Recipe of the Week 8/14: Grilled Zucchini

Yields 4 Serving Ingredients: 2 medium zucchini, about 8 oz each, sliced 1/4 inch thick 1 tbsp olive oil, extra virgin 1 tbsp red wine vinegar 1 tsp dried parsley 1 tsp dried basil 1/2 tsp garlic powder Kosher salt Freshly ground black pepper
Aug 14th, 2023

10 Reasons Why You Should Shop at the Farmer’s Market

In today's fast-paced world, where convenience often takes precedence over quality, the humble local farmers market stands as an oasis of wholesome nourishment. Bursting with fresh produce, locally sourced products, and a sense of community, farmers market
Aug 7th, 2023

Recipe of the Week 8/7: Breakfast BLT Salad

Ingredients: 3 cups shredded kale or spinach 1 teaspoon red wine vinegar 2 teaspoons extra virgin olive oil kosher salt black pepper, to taste 2 large eggs 4 strips cooked center cut bacon, chopped *to cut back on fat servings- use turkey bacon
Aug 7th, 2023

Recipe of the Week 7/31: Blackened Grilled Salmon Skewers

Yields 4 Servings Ingredients: 16 skewers olive oil spray 4, 6 ounces skinless salmon filet, diced in 1 inch chunks 1 tablespoon sweet paprika 1/2 teaspoon dried cayenne pepper 1 teaspoon garlic powder 1 teaspoon dried thyme 1 teaspoon dried oregano
Jul 31st, 2023

Recipe of the Week 7/24: Whipped Feta Dip

Ingredients: ½ lemon 2 cups crumbled feta, from a block in water (8 ounces ) ½ cup plain low-fat Greek yogurt 2 tablespoons extra virgin olive oil, plus optional more for garnish Crushed Red pepper flakes, for garnish Fresh dill, for garnish
Jul 24th, 2023

Recipe of the Week 7/10: Berry Yogurt Popsicles

Ingredients: 1 cup blueberries 1/2 cup blackberries 6 oz fat free blueberry yogurt 1 cup crushed ice 14 oz fat free vanilla yogurt 2 tbsp agave 1 cup crushed ice 3/4 cup raspberries 3/4 cup strawberries 6 oz fat free strawberry yogurt 1 cup crushed ice
Jul 9th, 2023

Recipe of the Week 6/26: Salmon Caesar Salad

Ingredients: 1 lemon, halved 1 clove garlic, minced 1/4 cup finely grated Parmesan cheese 1/4 cup mayonnaise 3 anchovy fillets, minced 7 cups roughly chopped or torn romaine 4 wild skin-on salmon fillets, about 6 ounces each
Jun 26th, 2023

Recipe of the Week 5/29: Yogurt Marinated Chicken

Ingredients: 2 lbs. of boneless skinless chicken thighs or breasts 1/2 cup 1% plain Greek yogurt 1 1/2 teaspoons olive oil 2 teaspoons red wine vinegar 5 cloves garlic, finely chopped 1 1/2 teaspoons dried oregano 1 teaspoon ground turmeric \
May 29th, 2023

Recipe of the Week 5/1: Turkey Santa Fe Lettuce Wraps

Ingredients: 1 tsp olive oil 1/4 cup minced red bell peppers 1/4 cup minced scallions 12 oz leftover turkey breast, diced small 1/2 cup canned black beans, rinsed and drained 1/2 cup frozen spinach, thawed and drained 2 tbsp diced jarred jalapeno
May 1st, 2023

Recipe of the Week 4/17: Tropical Chia Pudding Breakfast Bowl

Ingredients: ¼ cup chia seeds 1 cup unsweetened almond milk, vanilla 1 cup nonfat plain Greek yogurt 1 tablespoon monk fruit sweetener or stevia 1 medium kiwi, peeled and sliced 1 cup cubed mango, from 1 small 2 tablespoons dried unsweetened coconut
Apr 17th, 2023

Recipe of the Week 4/10: Broiled Tilapia Oreganata

Ingredients: 1 tablespoon finely chopped fresh oregano, or 1 teaspoon dried 4 tilapia fillets, about 6 ounces each 1/2 teaspoon kosher salt 1/4 teaspoon fresh black pepper 4 teaspoons olive oil 2 garlic cloves, minced
Apr 10th, 2023

Recipe of the Week 4/3: Zucchini Omelet

Ingredients: 1 teaspoon olive oil 1/4 cup red onion, chopped 1 cup zucchini, diced into matchsticks 1 large egg 3/4 cup egg whites 2 tablespoons Parmesan cheese, grated or shredded 1/4 teaspoon kosher salt fresh black pepper, to taste
Apr 3rd, 2023

Recipe of the Week 3/27: Buffalo Chicken Dip

2 boneless skinless chicken breasts, 16 ounces* 4 oz 1/3 less fat cream cheese, softened (Philadelphia) 1 cup fat-free sour cream or Greek yogurt, I prefer sour cream 1/2 cup Franks red hot sauce, or whatever hot sauce you like 1/2 cup crumbled blue cheese
Mar 27th, 2023

Recipe of the Week 3/20: Fish Florentine

4- 5 oz thick pieces of skinless white firm fish fillet 1 tablespoons extra virgin olive oil 1 tablespoon salted butter 1 cup red bell pepper chopped 2 cloves garlic minced 9 ounces fresh baby spinach, from two bags
Mar 20th, 2023

Recipe of the Week 3/13: Brussel Sprouts Gratin

Ingredients: 6 oz brussels sprouts, trimmed of outer leaves and sliced in half 1/4 tsp kosher salt black pepper, to taste olive oil spray 1/2 tbsp butter 1/3 cup chopped shallots 2 tsp all purpose flour, or gluten free flour for GF
Mar 13th, 2023

Recipe of the Week 2/20: Tomato Soup

Ingredients: 2 tbsp Extra Virgin Olive Oil 1 cup Yellow Onion diced 1 cup Carrots diced or shredded 1 tbsp Garlic minced 2 cups Vegetable Broth Low Sodium 28 ounce Crushed Tomatoes canned with juices 1/2 cup Greek Yogurt low fat
Feb 20th, 2023

Recipe of the Week 2/13: Healthy Crockpot Chili Cheese Dip

Ingredients: 1 lbs. Ground Turkey 1 cup White Onion diced 15 oz. Pinto Beans drained 15 oz. Diced Tomatoes with juices 1/2 cup Water 1 tbsp Chili Powder 1 tsp Cumin 1/2 tsp Paprika 1/2 tsp Oregano 1/2 tsp Garlic Powder 2/3 cup Greek Yogurt
Feb 13th, 2023

Recipe of the Week 1/30: Parmesan Herb Baked Salmon

Ingredients: 1 whole wild salmon filet with skin, 1 1/2 inches thick (2 lbs) 1/4 cup light mayo 1/4 cup grated Parmesan cheese 3 cloves garlic, finely minced 2 tablespoons chopped dill 2 tablespoons chopped parsley 2 tablespoons chopped basil
Jan 30th, 2023

Recipe of the Week 12/19: Stuffed Mushrooms

Ingredients: Cooking spray 1 ½ pounds medium-size fresh button mushrooms (about 30) 1 tablespoon olive oil 1 tablespoon chopped garlic ½ teaspoon kosher salt ½ teaspoon black pepper
Dec 19th, 2022

Holiday Survival Guide

Strategies for staying on track with weight loss through the holidays. The NOVA Physician Wellness team has got your back! Below are some common obstacles associated with the holidays and the winter season with some realistic solutions.
Dec 9th, 2022

Recipe of the Week 10/10: Turkey Pumpkin Chili

1 1/2 Tbsp Olive oil, divided 1 Red bell pepper, chopped 1/2 Cup Onion, diced 1/2 Cup Celery, thinly sliced 1 Tbsp Fresh garlic, minced 1 Lb 93% Lean ground turkey 2 1/2 tsp Chile powder 2 tsp Paprika 2 tsp Pumpkin pie spice 1 1/2 tsp Ground cumin
Oct 10th, 2022

What's Considered a Healthy Rate of Weight Loss?

Weight loss is about more than willpower and counting calories. Physicians who specialize in weight management understand the physiology, psychology, and habits that promote permanent weight loss.
Oct 5th, 2022

Recipe of the Week 10/3: Lighter Cheddar Broccoli Soup

Ingredients: 1 Tbsp Butter or Ghee 1 Tbsp Olive Oil 2 Tbsp Gluten-Free Flour 2 Cups Chicken or Vegetable Stock 2 Cups Low-Fat Milk 1 Medium Sweet Yellow Onion 1 Clove Garlic diced, minced or pressed 1 medium Carrot diced
Oct 3rd, 2022

Recipe of the Week 9/6: Low Carb/Sugar Pumpkin Spice Latte

Ingredients 2 fl oz brewed espresso or 4 fl oz strong coffee 6 fl oz. unsweetened milk of choice. 2 Tbsp pumpkin puree ¼ tsp vanilla extract ¼ tsp almond extract ¼ tsp ground nutmeg ¼ tsp ground cinnamon 1-2 tsp stevia or monkfruit sweetener
Sep 6th, 2022

Recipe of the Week 8/29: Low-Carb Zucchini Enchilada

Ingredients 1 3/4 cups enchilada sauce 2 large, 14 oz each zucchini, cut lengthwise into 12 (1/4-inch thick) slices 1/2 teaspoon kosher salt fresh black pepper, to taste 1 tsp olive oil 8 ounces cooked shredded chicken breast 1/2 cup minced onion
Aug 29th, 2022

Recipe of the Week 8/22: Broiled Fish with Tomato Caper

Ingredients 2 tbsp extra virgin olive oil, divided 4 fish fillets, such as tilapia, flounder, grouper, etc 6 oz each 2 garlic cloves, crushed 2 shallots, minced 2 tomatoes, chopped 2 tbsp capers 1/4 cup white wine kosher salt and fresh black pepper
Aug 22nd, 2022

I've Lost Weight: Now What?

Many people who experience meaningful weight loss end up gaining it back and then some. With the help of weight-loss experts, you can learn how to keep the weight off for good.
Aug 9th, 2022

Recipe of the Week 8/8: Chicken Salad

Ingredients 12 ounces of chicken breast or 12 oz. canned in water 1/2 cup Greek yogurt 1/2 cup green bell pepper diced 1/2 cup red grapes sliced in half 1/2 tsp sage 1 tsp thyme 1 tbsp lemon juice
Aug 8th, 2022

Recipe of the Week 7/11: Coleslaw

Ingredients 4 cups green cabbage shredded 1 1/2 cup red cabbage shredded 1 cup carrots shredded 2 green onions sliced 1/2 cup nonfat plain Greek yogurt 1/2 tbsp lemon juice 1 tsp Dijon mustard 1 1/2 tbsp champagne vinegar
Jul 11th, 2022

Recipe of the Week 7/4: Egg White Muffins

Ingredients 10 egg whites 1/4 cup red bell pepper chopped 1/4 cup baby spinach shredded 1/4 cup uncooked riced cauliflower 1/4 tbsp garlic powder 1 tbsp unsweetened almond milk salt and pepper to taste
Jul 4th, 2022

Recipe of the Week 6/27: Garden Tomato Sauce

Yields 12 Servings 8 cups (5 lbs.) peeled, seeded and diced plum tomatoes 2 tablespoons extra virgin olive oil 4 cloves garlic, chopped pinch crushed red pepper flakes 1 1/2 teaspoons kosher salt black pepper, to taste 3 tablespoons chopped basil
Jun 27th, 2022

Recipe of the Week 6/13: Cilantro Lime Chicken Breast

Ingredients 4 organic boneless skinless chicken breasts, 6 oz each zest and juice of 1 lime, plus 1 lime cut into wedges 1 tbsp olive oil 1/2 cup fresh cilantro, divided 2 cloves minced garlic 1 tsp kosher salt and black pepper, to taste
Jun 13th, 2022

Recipe of the Week 6/6: Mini Bell Pepper Loaded Turkey Nachos

Ingredients olive oil spray 1 lb. 93% lean ground turkey 1 clove garlic, minced 1/4 onion, minced 1 tbsp chopped fresh cilantro or parsley 1 tsp garlic powder 1 tsp cumin powder 1 tsp kosher salt 1/4 cup tomato sauce 1/4 cup chicken broth
Jun 6th, 2022

Recipe of the Week 5/23: Shrimp Salsa

Ingredients: 16 oz cooked peeled shrimp, diced fine 4 vine ripe tomatoes, diced fine 6 tbsp red onion, finely diced 3 tbsp jalapenos, diced fine (more or less to taste) 2 tbsp minced cilantro 2 limes, juice of (or more to taste) 1/2 tsp kosher salt
May 23rd, 2022

Recipe of the Week 5/2: Italian Sausage Patties

Yields 5 Servings Ingredients: 1.3 lbs. 93% lean ground turkey 1/4 cup green bell pepper, minced 1/4 cup red bell pepper, minced 1 clove garlic, crushed 1/2 tsp sweet paprika 1/4 tsp kosher salt 1/4 tsp black pepper 1/8 tsp dried thyme
May 2nd, 2022

Why You Should Have an Individualized Exercise Plan

Looking for an individualized exercise plan? We take lots of things into account—your age, medical history, past injuries, expectations and goals, and your base fitness—to create a unique program that works for you.
May 1st, 2022

Recipe of the Week 4/18: Cajun Spiced Fish

Yields 4 Servings Ingredients 1 tsp olive oil 4 6 ounce pieces white fish fillets (flounder, fluke, tilapia) 3/4 cup onion, chopped 2 cloves garlic, minced 3/4 cup diced green bell pepper 2 1/2 cups tomatoes, chopped 1 tbsp Cajun spice seasoning
Apr 18th, 2022

Recipe of the Week 4/11: Deviled Eggs

Yields 8 Servings Ingredients 8 hard boiled eggs, peeled 1/2 cup plain organic Greek yogurt 2 tsp. yellow mustard 1 tsp. coconut aminos (or Worcestershire) 1/4 tsp. garlic powder or minced garlic Sea salt and pepper, taste Optional: smokey paprika
Apr 11th, 2022

Recipe of the Week 4/4: Mini Breakfast Meatballs

Mini Breakfast Meatballs Makes 16 mini meatballs: Ingredients 1 lb. extra lean ground turkey breast 1/2 red bell pepper diced in a blender 1/4 cup fresh spinach roughly chopped 1/2 tsp sage 1/2 tsp garlic powder 2 tbsp extra virgin olive oil
Apr 4th, 2022

Recipe of the Week 3/28: Garlic Shrimp

Yields 4 Servings Ingredients 1 1/4 lbs. large shrimp, peeled and deveined (weight after you peel them) 6 cloves garlic, sliced thin 1 1/2 tbsp extra virgin Olive Oil crushed red pepper flakes, to taste 1/4 teaspoon sweet Spanish paprika pinch koshe
Mar 28th, 2022

Recipe of the Week 3/7: Sriracha-Buffalo Cauliflower Bites

Yields 6 Servings Ingredients: 8 cups 1 1/2-inch cauliflower florets 2 tablespoons extra-virgin olive oil ¼ teaspoon kosher salt 2 tablespoons hot sauce, such as Frank's RedHot 1-2 tablespoons Sriracha 1 tablespoon butter, melted 1 tablespoon lemon
Mar 7th, 2022

Why Would I Need an Electrocardiogram?

Everyone should be concerned about their heart health. Heart disease is the leading cause of death among men and women, but there are steps you can take to protect your heart.
Mar 1st, 2022

Recipe of the Week 2/28: Foil Packet Sausage and Peppers

Yields 4 Servings Ingredients: Reynolds Wrap® Non-Stick Foil 4 sweet or spicy Italian chicken or turkey sausage links 2 medium onions, sliced into 1/4 inch strips 2 red bell peppers, sliced into 1/4 inch strips 1/2 tablespoon extra virgin olive oil
Feb 28th, 2022

Recipe of the Week: Tomato Parmesan Mini Quiche

Yields 6 Servings Ingredients: Nonstick cooking spray 12 4-inch round thin slices lower sodium cooked ham 1 ¼ cups seeded and chopped Roma tomatoes ½ cup thinly sliced green onions 1 tablespoon snipped fresh basil or 1 tsp. dried basil, crushed
Feb 7th, 2022

Recipe of the Week: Spinach and Artichoke Dip

Yields 15 Servings Ingredients 13.75 oz. artichoke hearts packed in water, drained 10 oz. frozen spinach, thawed and squeezed 1/4 cup chopped shallots 1 clove garlic 1/2 cup fat-free Greek yogurt 1/2 cup light mayonnaise
Jan 31st, 2022

Recipe of the Week Pizza Chicken

Yields 4 Servings:  Ingredients  1 lb. chicken breast boneless, skinless 1 tbsp. extra virgin olive oil 2 cups marinara sauce no salt added 1/4 cup low moisture mozzarella 12 slices turkey pepperoni uncured 1 tsp oregano 1 tsp garlic powder
Jan 14th, 2022

Recipe of the Week 01/10: Buffalo Chicken Casserole

Yields 4 Servings:  Ingredients  1 lb chicken breast shredded 1 1/2 tbsp extra virgin olive oil 2/3 cup carrots diced 1 red bell pepper diced 1/2 cup white onion diced 12 oz cauliflower rice frozen and thawed 1 tsp garlic powder 1 tsp dried parsley 2 egg
Jan 10th, 2022