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Nova Physician Wellness Center Blog View all posts
Avocado Egg Salad

Recipe Of The Week 4/8: Avocado Egg Salad

Ingredients: 4 large hard-boiled eggs, chopped 4 large hard boiled egg whites 1 medium hass avocado, cut into 1/2-inch pieces 1 tbsp light mayonnaise 1 tbsp fat free plain yogurt 1/2 tablespoon finely chopped chives Read the article to view more!
Apr 7th, 2024
Crockpot Balsamic Pork Roast

Recipe Of The Week 3/24: Crockpot Balsamic Pork Roast
Ingredients: 2 pound boneless pork shoulder roast, sirloin roast kosher salt, to taste 1/2 tsp garlic powder 1⁄2 teaspoon red pepper flakes 1/3 cup chicken or vegetable broth 1/3 cup balsamic vinegar 1 tablespoon Worcestershire sauce 1 tablespoon honey
Mar 24th, 2024
Cuban Style Black Beans

Recipe Of The Week 3/17: Cuban Style Black Beans
Ingredients: 2 tsp olive oil 1/2 onion 2 cloves garlic 2 scallions 2 tbsp red bell pepper 3 tbsp cilantro 15 oz can black beans, do not drain 1/2 cup water, or more if needed 1 bay leaf Read the article to view more!
Mar 17th, 2024
Cheese Crisps

Recipe of the Week 2/25: Cheese Crisps
Ingredients: 2 ounces Pecorino Romano cheese, grated using the big holes of a box grater (not pre-grated) 1 ounce Parmesan cheese, grated using the big holes of a box grater (not pre- grated) 1/2 teaspoon freshly ground black pepper, plus more for topping
Feb 25th, 2024
Slow Roasted Salmon

Recipe of the Week 2/18: Slow Roasted Salmon
Ingredients: 2-pound whole wild salmon filet, with skin, at least 1 1/4 inches thick 1/3 cup light sour cream 2 tablespoons Dijon mustard, to taste View the article for all the ingredients!
Feb 18th, 2024
Garlic and Rosemary Beef Tenderloin

Recipe of the Week 2/4: Garlic and Rosemary Beef Tenderloin
Ingredients: 1/2 tablespoon extra virgin olive oil 4 cloves garlic, minced 1 tablespoon fresh rosemary, chopped 1 tablespoon Kosher salt, and freshly ground black pepper, to taste 1 4-pound beef tenderloin, trimmed and tied into 2-inch sections
Feb 4th, 2024
Baked Scallops

Recipe of the Week 1/8: Baked Scallops
Ingredients: olive oil spray 16 large, 1 pound large sea scallops 1/4 cup panko crumbs 1 1/2 tablespoons grated Parmesan cheese 1 tablespoon fresh minced parsley 1/4 teaspoon dried oregano View the article for all the ingredients!
Jan 7th, 2024
Flourless Chocolate Cookies

Recipe of the Week 1/1: Flourless Chocolate Cookies
Ingredients: 1 cup almond butter room temperature 2/3 cup powdered monkfruit sweetener 2 tbsp unsweetened cocoa powder 2 large eggs 1/4 cup sugar-free chocolate chips 1 tbsp melted salted butter View the article for all the ingredients!
Jan 1st, 2024
Eggplant Rollatini

Recipe of the Week 12/25: Eggplant Rollatini
Ingredients: 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) slices kosher salt and fresh black pepper, to taste 1 1/2 cups marinara sauce View the article for all the ingredients!
Dec 25th, 2023
Roasted Sweet Potatoes

Recipe of the Week 11/20: Roasted Sweet Potatoes
Ingredients: Olive oil spray 4 medium sweet potatoes 4 teaspoons olive oil 1 teaspoon garlic powder 3/4 teaspoon sweet paprika 3/4 teaspoon dried rosemary, or Italian seasoning 1/2 teaspoon kosher salt, and black pepper, to taste
Nov 20th, 2023
Herb Roasted Turkey

Recipe of the Week 11/13: Herb Roasted Turkey
Ingredients: 1 10- to 12-pound turkey ¼ cup fresh herbs, plus 20 whole sprigs, such as thyme, rosemary, sage, oregano divided 2 tablespoons butter (melted) 1 teaspoon salt 1 teaspoon freshly ground pepper Onion, apple, lemon and/or orange,
Nov 14th, 2023
Crockpot Pork Tenderloin

Recipe of the Week 10/30: Crockpot Pork Tenderloin
Ingredients: 2 lbs Pork tenderloin (I used 2, 1 pound each) 1/2 tsp Sea salt 1/2 tsp Black pepper 1 tbsp Olive oil 2 cups Chicken broth, reduced sodium 3 tbsp Coconut aminos 1 tbsp Honey (I used sugar-free honey) 1/2 tbsp Apple cider vinegar
Oct 30th, 2023

Recipe of the Week 10/16: Peanut Butter Cups
Ingredients: 3/4 cup creamy peanut butter 1 cup unsweetened chocolate chips melted 1 tbsp coconut oil 1/4 cup Monkfruit sweetener 1/2 tsp vanilla extract 1/2 tsp kosher salt
Oct 16th, 2023

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
Savory Zucchini Waffles

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
salad

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 WhyYou Should Shopat the Farmer’s Market

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
Berry Yogurt Popsicles

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
Broiled Tilapia Oreganata

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
Zucchini Omelet

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
Fish Florentine

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?

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?

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