Blog Archive

Yields 16 servings Ingredients: 6 to 8 lbs spiral bone-in ham Glaze: 1/3 cup pineapple juice 1/2 orange, juiced 2 tsp dijon mustard 1/4 cup honey 1 tbsp brown sugar Directions:   Preheat oven to 275F. Place the spiral ham in a roasting pan, cut side down. Cover tightly with...

Yields: 1 serving Ingredients: 1 cup almond milk 1/4 cup unflavored or vanilla protein powder 1 very ripe banana 2 baby carrots 1 tablespoon ground flax 1/2 teaspoon turmeric lots of ice Directions: Put everything in a high speed blender and blend until very smooth. Meal Plan Check Boxes:4 Proteins2...

Yields 6 Servings 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 2 teaspoons red wine vinegar 1/2 tsp Kosher salt pinch freshly ground...

Yields 4 Servings Ingredients: 8 ounces cooked chicken breast 1/4 cup celery, sliced 3 tablespoons light mayonnaise 1/4 cup chicken broth 1 tablespoon dried cranberries 1 tablespoon red onion, chopped 2 medium sweet red apples, sliced into rounds, then cored Directions: Prepare the Chicken Salad: In a medium bowl combine...

Yields 8 Servings 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 Directions: Season the pork with salt, garlic powder...

Yields 4 servingsIngredients: 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 few pinches cumin, to taste pinch oregano 1 tsp red...

Yields: 1 serving Ingredients: 1 teaspoon olive oil 1/2 cup grated zucchini, squeezed dry 1/4 cup grated onion 2 large eggs 1 ounce feta cheese crushed red pepper flakes Directions: In a small nonstick skillet, heat the oil and add the onion and zucchini on medium heat until soft and...

Yields 2 ServingsIngredients: 2 5-ounce salmon fillets, skin on 2 tablespoons prepared pesto 2 tablespoons shredded Parmesan cheese Directions:Air Fryer directions: Spritz the basket with olive oil to prevent sticking. Spread 1 tablespoon of pesto over the top of each salmon. Sprinkle each with 1 tablespoon Parmesan cheese on top....

Yields 3 Servings Ingredients:2 ounces Pecorino Romano cheese, grated using the big holesof a box grater (not pre-grated)1 ounce Parmesan cheese, grated using the bigholes of a box grater (not pre- grated)1/2 teaspoon freshly ground black pepper, plus more for topping Directions: Position one rack in the upper third and...

Yields 6 servings Ingredients:2-pound whole wild salmon filet, with skin, at least 1 1/4 inches thick1/3 cup light sour cream2 tablespoons Dijon mustard, to taste2 tablespoons fresh dill, finely chopped, plus more for garnish1 tablespoon drained capers, finely chopped, plus 1 tablespoon of brine1 teaspoon kosher salt1/4 teaspoon fresh ground...

Yields 20 Strawberries Ingredients:1 cup Sugar Free Chocolate Chips3 tbsp Coconut Oil20 Strawberries Directions: Melt your chocolate in a double boiler or by using the microwave method. When the chocolate is melted and smooth carefully transfer it to your work area. Use a fork, skewer, or strawberry dipper to dip...

Yields 12 servings Ingredients:1/2 tablespoon extra virgin olive oil4 cloves garlic, minced1 tablespoon fresh rosemary, chopped1 tablespoon Kosher salt, and freshly ground black pepper, to taste1 4-pound beef tenderloin, trimmed and tied into 2-inch sections Directions: Preheat oven to 375 degrees F. Line a baking sheet with foil and coat...

Yields 4 servingsIngredients:3 cloves garlic, crushed2 tbsp lemon juice, freshly squeezed2 tsp Dijon mustard1 tsp olive oil1/4 tsp fresh ground black pepper1 pound pork tenderloin1 1/2 ounces part skim mozzarella cheese2 cups fresh baby spinach2 tbsp chopped sun dried tomatoes1 ounce thin sliced prosciuttosalt and fresh cracked pepper, to taste...

Yields 8 ServingsIngredients:1 10-ounce package frozen chopped spinach, thawed, all excess liquid squeezed out1/2 cup scallions, finely chopped3/4 cup chopped artichokes, from canned, drained and patted dry1/3 cup diced red pepper1 clove garlic, minced1 tablespoon fresh dill, chopped 8 large eggs4 large egg whites1/4 cup fat free milk2 tablespoons grated...

Yields 20 ClustersIngredients:20 almonds20 pecan halves20 walnut halves1 package Ghirardelli Dark Chocolate Melting Waferssea salt Directions: Place chocolate wafers in a medium, microwave safe bowl. Melt in 30 second increments, stirring until melted, about 1 1/2 minutes total. Working quickly, dip a walnut into the melted chocolate with a fork...

Yields 4 Servings 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 1/4 kosher teaspoon salt, divided fresh black pepper, to taste Juice of 1 lemon, divided 2 1/2...

Yields 24 small cookies Ingredients: 1 cup almond butter room temperature2/3 cup powdered monkfruit sweetener2 tbsp unsweetened cocoa powder2 large eggs1/4 cup sugar-free chocolate chips1 tbsp melted salted butter2 tbsp unsweetened almond milk1 tsp vanilla extract1 tsp baking powder Directions: Preheat oven to 355°F / 180°C. Line a baking sheet...

Yields 5 Servings Ingredients: 2 medium Italian eggplants, cut lengthwise into 10 (1/4-inch thick) sliceskosher salt and fresh black pepper, to taste1 1/2 cups marinara sauce1 large egg1/2 cup part skim ricotta cheese1/2 cup grated Pecorino Romano cheese, plus more for serving8 oz frozen spinach, heated through and squeezed well1...

Yields 12 Servings Ingredients: Olive oil spray1 1⁄2 pounds baby bella mushrooms, or larger white mushrooms for stuffingKosher saltFreshly ground black pepper10 ounces frozen chopped spinach, thawed and excess liquid squeezed out4 ounces cream cheese, 1/2 block1⁄2 cup freshly grated parmesan cheese, plus 2 tablespoons for topping1 cup part-skim mozzarella...

As the year draws to a close, it's natural for us to reflect on the past 12 months and the valuable insights gained from our experiences. This is a great time for reflection and looking forward to the new year. In the spirit of reflection, I recently began asking patients...

Yields 4 Servings Ingredients: 2 pounds extra jumbo shrimp2 tablespoons dry white wine1/4 teaspoon kosher salt1/4 teaspoon crushed red pepper flakes3 tablespoons whole wheat bread crumbs2 tablespoons fresh minced parsley1 1/2 tablespoons grated Pecorino Romano cheese2 cloves garlic, minced1/2 teaspoon dried oregano1 teaspoon lemon zest2 tablespoon extra virgin olive oilFresh...

Yields 20 Cookies Ingredients:  3/4 cup coconut flour2 cups smooth peanut butter (can use any nut or seed butter)1/2 cup Monkfruit sweetened maple syrup Directions: Line a large plate or tray with parchment paper and set aside In a microwave-safe bowl or stovetop, add your peanut butter and stickysweetener and...

Yields 6 Servings  Ingredients:  Olive oil spray1 tablespoon extra virgin oil2 large Vidalia Onions, about 1 1/4 lbs, peeled and slicedkosher salt and black pepper to taste2 pounds green beans, trimmed Directions:  Preheat oven to 425F. Heat a large nonstick skillet over medium-high heat and add the oil. Add onions,...

Yields 8 Servings  Ingredients:  Olive oil spray4 medium sweet potatoes4 teaspoons olive oil1 teaspoon garlic powder3/4 teaspoon sweet paprika3/4 teaspoon dried rosemary, or Italian seasoning1/2 teaspoon kosher salt, and black pepper, to taste Directions:  Heat the oven to 425°F. Lightly spray a sheet pan with oil. Cut the sweet potatoes...

Yields 12 Servings  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, cut into 2-inch pieces (1 1/2 cups) 3 cups...

Yields 18 Serving  Ingredients:  4 ounces 1/3 less fat cream cheese, softened  2 tablespoons unsalted butter, softened  3/4 cup monk fruit brown sugar,Lakanto brand  1/4 cup monk fruit sweetener, Lakanto brand  1 large egg  1/2 cup canned pumpkin puree  1/4 cup 1% buttermilk  1/2 teaspoon vanilla extract  1-3/4 cup all...

Yields 6 Servings  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  2 cloves...

Yields 8 Servings  Ingredients:  2 tbsp Olive oil  1 lb Ground turkey  1 medium Yellow onion (diced)  1 large Bell pepper (diced)  3 cloves Garlic (minced)  1 tsp Italian seasoning  1/2 tsp Sea salt  1/4 tsp Black pepper  1 14.5-oz can Fire roasted diced tomatoes (with liquid)  1 15.5-oz can...

3/4 cup creamy peanut butter1 cup unsweetened chocolate chips melted1 tbsp coconut oil1/4 cup Monkfruit sweetener1/2 tsp vanilla extract1/2 tsp kosher salt Melt the chocolate and coconut oil using a microwave or a double boiler.Line a mini muffin tin with 18 mini paper liners and pour 1/2 tbsp of meltedchocolate...

Yields 1 serving  Ingredients:  1 scoop chocolate protein powder high protein with few carbs and no added sugar 2 tablespoons chia seeds  3/4 cup unsweetened cashew milk or milk of choice  Directions:  Mix all ingredients together in a bowl or ramekin then cover and place in the refrigerator to set...

Yields 4 Servings  Ingredients:  1 lb. 93% Lean ground turkey  10 ounces cauliflower florets  10 ounces broccoli florets  1 large red bell pepper, seeds removed and cut into 2 inch pieces  2 tsp olive oil  1 tsp kosher salt  Black pepper, to taste  1/4 cup breadcrumbs, plain, seasoned or gluten-free ...

Yields 4 Servings  Ingredients:  3/4 cup hazelnuts, 3.5 oz total  9 pitted Medjool dates  1/4 cup canned or homemade pumpkin purée  Pinch sea salt  1/4 cup unsweetened cocoa powder  1/2 teaspoon vanilla extract  Directions:  Place 1/3 cup of the hazelnuts in a food processor fitted with a metal blade. Process...

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  Directions:  Measure the ingredients and place in a...

Yields 8 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  Directions:  Combine all the ingredients in a bowl.  Heat...

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 or even contemplate your next bite can become...

Yields 6 Servings Ingredients: nonstick cooking spray9 large whole eggs1/4 teaspoon kosher saltblack pepper, to taste3 tablespoons thawed frozen spinach, drained3 tablespoons diced tomatoes3 tablespoons diced onion3 tablespoons diced bell pepper3 strips cooked bacon, chopped2 ounces shredded cheddar Preheat the oven to 350F. Spray the muffin tin generously with cooking...

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  2 tablespoons chopped pitted Kalamata olives  1 tablespoon crumbled feta  Extra-virgin...

Yields 4 Servings Ingredients:6 cups seedless watermelon cubes3/4 cup water4 thin lime slices, for garnisha few sprigs mint, for garnishIce Directions: In the blender combine the watermelon and water and puree until smooth. Pour into a pitcher and garnish with sliced limes and a spring of mint. To serve, place...

Yields 4 Serving Ingredients: 2 medium zucchini, about 8 oz each, sliced 1/4 inch thick1 tbsp olive oil, extra virgin1 tbsp red wine vinegar1 tsp dried parsley1 tsp dried basil1/2 tsp garlic powderKosher saltFreshly ground black pepper Directions: Preheat grill on medium-high. In a large bowl, toss zucchini with oil,...

Fresher, More Nutritious Produce: At the heart of every farmers market is an abundance of fresh, seasonal produce that is harvested at its peak ripeness. Unlike mass-produced supermarket items that may have endured long transportation and shelf-life, farmers market goods are bursting with essential nutrients and vibrant flavors. By opting...

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 or omit  2 ounces sliced avocado  10...

Yields 4 Servings Ingredients: 16 skewersolive oil spray4, 6 ounces skinless salmon filet, diced in 1 inch chunks1 tablespoon sweet paprika1/2 teaspoon dried cayenne pepper1 teaspoon garlic powder1 teaspoon dried thyme1 teaspoon dried oregano1 teaspoon kosher salt1/8 teaspoon black pepper3 large lemonschopped parsley, for garnish Directions: Once the skewers are...

Yields 6 Servings  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  Use fresh vegetables or Joseph's...

As summer gets into full swing, the allure of indulgent barbeques, holiday feasts, birthday celebrations, and graduations can test our dedication to healthy eating and weight loss goals. It's a season of joy, filled with treats and good times that tempt us to loosen our grip on our progress. But...

Yields 4 Serving Ingredients: 1 pound peeled and deveined shrimp, about 323/4 teaspoon kosher salt1/4 cup unbleached flour2 large eggs, beaten with 1 tbsp water2 teaspoons extra olive oil2 cloves minced garlic4 to 5 jarred Calabrian chili peppers, sliced (or more to taste)1 tablespoon oil from the Calabrian chili peppers1...

Yields 16 Servings Ingredients: For the blue: 1 cup blueberries1/2 cup blackberries6 oz fat free blueberry yogurt1 cup crushed ice For the white: 14 oz fat free vanilla yogurt2 tbsp agave1 cup crushed ice For the red: 3/4 cup raspberries3/4 cup strawberries6 oz fat free strawberry yogurt1 cup crushed ice...

Yields 8 servings Ingredients: 1/2 red seedless watermelon, sliced 1/2 inch thick8 thin slices fresh mozzarella, 1 oz each1 loose cup baby arugula2 tsp extra virgin olive oilkosher salt2 tbsp balsamic glaze Directions:  Use a 4-inch star-shaped cookie cutter (or any shape) and cut 16 stars out of the watermelon...

Yields 4 servings  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  Directions:  Squeeze one half of the lemon and use 1 tablespoon of the lemon juice in...

Yields 1 Serving  Ingredients:  1 cup almond or any milk  1 scoop vanilla protein  2 tablespoons chia seeds  1/2 cup berries like raspberries and blackberries  Directions:    Mix the milk and protein powder with a frother or in a blender. 2.  Stir in chia seeds and refrigerate 15 minutes.   ...

Yields 4 Servings Ingredients:  Watermelon Salsa  2 cups diced seedless watermelon, 1/4 inch  1/4 small red onion, finely diced  2 tbsp roughly chopped fresh cilantro  Juice of 1 lime  1/2 jalapeno pepper, seeded and finely diced  1 tablespoon olive oil  Fish:  4 boneless, skinless fish filets, 6 oz each (striped...

Yields 1 Serving  Ingredients:  1/2 cup good quality 2% cottage cheese  such as Nancys or Good Culture  6 mini bell peppers, red yellow and orange  2 mini cucumbers, sliced in quarters or halved  3 radishes, quartered or veggies of your choice  1 teaspoon extra virgin olive oil  1 tablespoon chopped...

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  1 1/4 teaspoon kosher salt, plus more for sprinkling  1/8...

Yields 5 Servings  Ingredients:  2 tsp olive oil  1 onion, chopped  4 cloves garlic, chopped  1/2 red bell pepper, minced  1/4 cup cilantro, or parsley  5 bell peppers, red, orange, yellow or green  14 oz shredded cooked chicken breast  3/4 teaspoon cumin  1/2 teaspoon adobo seasoning salt, or salt to...

Yields 1 Serving  Ingredients:  ¾ cup low fat cottage cheese  (Good Culture brand used in recipe)  1/4 cup each blackberries, raspberries, blueberries,  sliced strawberries  2 tablespoons slivered almonds  Directions:    Put cottage cheese in a small bowl and top with berries. 2.  Add slivered almonds  *Drizzle with a small amount...

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 peppers  1 teaspoon cumin  1 teaspoon chili powder ...

Yields 9 Squares  Ingredients:  1 1/2 cups Greek Yogurt low fat  4 Eggs  2 tbsp Almond Flour  1 tsp Vanilla Extract  1/2 tsp Cinnamon  1 cup Mixed Berries  Directions:    Preheat oven to 350 F. Prepare an 8-inch by 8-inch baking dish with parchment paper. 2.  In a large mixing...

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, shredded Directions:  In a large mason jar or...

Yields 4 Servings  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  2 tablespoons whole wheat seasoned breadcrumbs  lemon wedges, for serving Directions:   ...

Yields 1 Serving: Ingredients: 1 teaspoon olive oil1/4 cup red onion, chopped1 cup zucchini, diced into matchsticks1 large egg3/4 cup egg whites2 tablespoons Parmesan cheese, grated or shredded1/4 teaspoon kosher saltfresh black pepper, to taste Directions:  Over medium-low heat, heat oil in a medium nonstick skillet.  Stir in onion and...

Yields 9 Servings Ingredients: 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  1...

Ingredients: 4- 5 oz thick pieces of skinless white firm fish fillet  (such as grouper, bass or halibut)  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  2 ounces 1/3 less...

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  3/4 cup fat free milk  1/4 tsp kosher...

Yields 2 Servings Ingredients:  12 ounce package hearts of palm noodles, Palmini  8 ounces ground chicken  1 teaspoons sesame oil  3 garlic cloves, minced  1 tablespoon grated ginger  ¼ cup reduced sodium soy sauce , or gluten-free soy sauce*  1 tablespoon hoisin  1 tablespoon sriracha  scallions and sesame seeds, for...

Yields 4 Servings Ingredients: 3 cloves garlic, crushed  2 tbsp lemon juice, freshly squeezed  2 tsp Dijon mustard  1 tsp olive oil  1/4 tsp fresh ground black pepper  1 pound pork tenderloin  1 1/2 ounces part skim mozzarella cheese  2 cups fresh baby spinach  2 tbsp chopped sun dried tomatoes ...

Yields 4 Servings 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  1/2 tbsp Dried Basil  1/2 tsp...

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  1/2 cup Mexican Cheese shredded ...

Yields 8 Servings  Ingredients:  8 ounces Lily's sugar free dark chocolate baking bar  2 tablespoons creamy peanut butter  a few pinches of coarse sea salt  Directions:  Line a small 9 x 13-inch sheet pan with parchment paper. Set aside.  Chop the chocolate with a knife. Melt the chocolate in the...

6 Servings  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  2 tablespoons chopped chives  Directions:    Preheat oven...

Yields 2 Servings  4 Whole Eggs  4 Egg Whites  1/2 cup low fat or fat free Greek Yogurt  salt and pepper to taste  Directions:    In a mixing bowl, whisk together the eggs, egg whites, yogurt, salt and pepper until smooth. 2.  Heat a medium nonstick pan over medium-low heat...

Blackened Air Fryer Salmon Bites  Yields 4 Servings  Ingredients:  4 - 6 ounce skinless salmon filets,  diced in 1 inch chunks  olive oil spray  1 tablespoon sweet paprika  1/2 teaspoon dried cayenne pepper  1 teaspoon garlic powder  1 teaspoon dried thyme  1 teaspoon dried oregano  1 teaspoon kosher salt  1/8...

Yields 16 meatballs  Ingredients:  1/2 tablespoon olive oil  1 small onion, minced  1 clove garlic, minced  1 celery stalk, minced  1/4 cup minced parsley  1/2 pound 93% lean ground turkey  1/2 pound 95% lean ground beef  1 large egg  1/4 cup seasoned breadcrumbs or gluten-free crumbs  1/2 teaspoon kosher salt ...

Yields 4 Servings  Ingredients:  For the sauce:  1 tablespoon extra virgin olive oil 1 cup chopped yellow onion  3 cloves garlic, minced 1/4 teaspoon crushed red pepper flakes, or to taste  1/2 cup chopped fennel  One 28-ounce can of whole peeled tomatoes, with their juices  3/4 cup fresh basil leaves,...

Happy New Year! Are you thinking about your New Year resolutions yet? How often do you make a promise to yourself to change, eliminate, or build a habit, and it doesn’t seem to stick? Well, you’re not the only one. 88-91% of Americans fail to keep their New Year’s resolutions...

Yields 16 Servings Ingredients:  1 cup unsweetened cocoa powder  ¼ cup unsweetened vanilla almond milk  ¼ cup sugar free maple syrup  optional toppings for coating: melted dark chocolate, powdered peanut butter, freeze dried fruit, chopped nuts.  Directions:  Add the cocoa powder to a small bowl. Make a well in the...

Yields 10 Servings  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  ¼ cup plus 3 tablespoons whole-wheat panko (Japanese-style breadcrumbs)  4 ounces low fat cream cheese  2 tablespoons chopped fresh...

Yields 4 Servings  Ingredients:  1 pound pork tenderloin Nonstick cooking spray  8 ounces fresh mushrooms (3 cups), stemmed and quartered  ¾ cup lower-sodium beef broth  2 tablespoons finely chopped onion  2 tablespoons dry white wine or lower-sodium beef broth  1 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary,  ¼...

Holiday Survival Guide Caroline Tussing, RDN, CPT  December 1st, 2022 Strategies for staying on track with weight loss through the holidays. You smell the crisp autumn air, the days are shorter, and you start to hear Mariah Carey’s “All I Want For Christmas Is You” everywhere you go, at this...

Yields 12 servings  Ingredients:  18 Large eggs  ¼ cup reduced-fat milk  1 ½ teaspoons smoked paprika  1 teaspoon salt  1 teaspoon ground pepper  1 teaspoon onion powder  1 (10 ounce) package frozen chopped spinach, thawed and squeezed dry 1 cup shredded sharp Cheddar cheese  ½ cup diced ham  Directions:  1.Preheat...

Holidays are a time that can make it challenging to stay on track with your weight-loss goals. From the decadent food and large portions to the change in schedule, holidays can cause many people to pack on a few pounds.  You have a better chance of navigating the holidays while...

Yields 24 Servings  Ingredients:  ½ cup pumpkin purée (NOT pumpkin pie mix!)  1 ¼ tsp homemade pumpkin spice  ⅛ tsp salt  ¾ tsp liquid stevia (or adjusted to taste)  ¾ cup oat flour (gluten-free if necessary)  ¼ cup chopped dark chocolate  optional: flaky sea salt (for finishing – highly recommended!) ...

Slow Cooker Garlic Sweet Potato Mash Yields 5 servings  Ingredients:  4 medium sweet potatoes (2lbs) peeled & cubed into 1-inch pieces  1 tbsp butter  3 cloves garlic, crushed  1/2 cup 1% milk  2 tbsp light sour cream  salt and fresh cracked ground pepper, to taste  Directions:    Place the sweet...

Yields 15 Servings  Ingredients:  1 tbsp butter, melted  1 large egg  4 tsp brown sugar  2 tbsp honey  1/4 tsp vanilla  1/2 cup pecans chopped  15 Mini Phyllo Shells, Athens  Directions:  Preheat oven to 350°F.  In a medium mixing bowl, combine all ingredients except pecans. Mix well. Stir in chopped...

Yields 10 Servings  Ingredients:  4 pound turkey breast, on the bone with skin (ribs removed) 1 tablespoon olive oil  2 teaspoons kosher salt  1/2 tablespoon dry turkey or poultry seasoning  Directions:    Rub 1/2 tablespoon of oil all over the turkey breast. Season both sides with salt and turkey seasoning...

If you're doing what you've always done, eating well and exercising regularly, but the pounds keep creeping on, it’s not your imagination. When we reach our 30s, our bodies typically need less energy, which means we may not be able to eat as much as we did in our 20s....

  Yields 13 Servings  Ingredients:  3 tbsp whipped butter  1 cup finely chopped onion  Spinach Gratin  1/4 cup flour, use Gluten free AP flour for GF  1/4 tsp fresh grated nutmeg  3 cups 2% milk  3 lbs frozen chopped spinach, defrosted, I used 3 16-oz packages  3/4 cup freshly grated...

Yields 4 Servings  Ingredients:  2 tbsp Extra Virgin Olive Oil  3 cups Onion white or yellow, diced  2 cloves Garlic minced  1 1/2 cup plain non-fat Greek Yogurt  2 tsp Gluten Free Worcestershire Sauce  1/4 tsp Dried Thyme  Salt and Pepper To Taste  2 tbsp Chives diced  Directions:    Add...

Protein Pancakes Yields 4 small pancakes  Ingredients:  8 Egg Whites  2 scoops Vanilla Protein Powder  1 Banana mashed  1/4 cup Blueberries fresh or frozen  Low fat Milk or fairy free milk as needed  Directions:    Whisk together the egg whites and protein powder in a large mixing bowl. 2.  Stir...

Turkey Pumpkin Chili Yields 6 Servings Ingredients: 1 1/2 Tbsp Olive oil, divided1 Red bell pepper, chopped1/2 Cup Onion, diced1/2 Cup Celery, thinly sliced1 Tbsp Fresh garlic, minced1 Lb 93% Lean ground turkey2 1/2 tsp Chile powder2 tsp Paprika2 tsp Pumpkin pie spice1 1/2 tsp Ground cumin1/4 tsp Cayenne1 Cup...

When you’re overweight, it’s normal to want to lose as quickly as possible, and you can find countless diets that claim to help you do just that. However, you've probably heard that it's best to lose weight gradually and steadily. Data consistently shows that people who lose weight gradually are...

Yields 6 Servings  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  2 ribs Celery thinly sliced  8 Cups...

Yields 1 Serving  Ingredients:  1/4 cup Protein Powder  1 Tbsp Monkfruit, Stevia or sweetener of choice  1 Tbsp Unsweetened Cocoa powder  1 cup Almond Milk or milk of choice  Directions:  In a medium saucepan, add milk of choice and whisk in your favorite chocolate protein powder, unsweetened cocoa powder, and...

Yields 2 Pizzas  Ingredients  2 Everything Bagel Egglife Egg White Wraps  ¼ cup light Alfredo sauce  ¼ cup feta cheese crumbles  6 oz. Grilled chicken  ¼ cup sliced red onions  1 Tbsp everything bagel seasoning  Instructions  First, preheat your oven to 400 degrees Fahrenheit.  Then, line a baking sheet with...

Childhood obesity has more than tripled since the 1970s, according to the Centers for Disease Control and Prevention. In rare cases, a metabolic disorder or other underlying condition is to blame. However, in most cases a combination of lack of physical activity, not-so-healthy diet, and powerful environmental factors are behind weight-management...

Yields 4 Servings  Ingredients  2 tbsp olive oil  1 lb brussels sprouts, trimmed and halved  1/4 cup Franks Hot Sauce  2 tbsp crumbled blue cheese, for topping  Instructions  1.Preheat oven to 425°F. Heat an oven-safe nonstick 12-inch sauté pan over medium high heat and add olive oil and brussels sprouts...

Yields 1 Serving  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  Low sugar...

ROLL UPS Yields 4 Servings  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  2 large clove...

Sauce Yields 4 Servings  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  Instructions  Preheat broiler...

1 lb chicken breasts3/4 cup Greek yogurt1 tbsp paprika1 tsp cumin1/2 tsp salt2 tbsp garlic minced1 tbsp ginger minced2 tbsp lemon juice2 lemons halvedcilantro for garnish optional Place each chicken breast on a cutting board, flat side down. Put the palm of your non-cutting hand on the topof the breast,...

Losing weight is difficult, and keeping it off is even harder. Just 20% of people who lose a substantial amount of weight keep it off long term. Because obesity is a chronic health condition that requires long-term management, the work isn’t over once you reach your goal weight. Fortunately, the weight-management experts here at Nova...

Yields 4 Servings  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  Instructions    Add all the ingredients to a...

Yields 12 Servings  Ingredients  1 1/2 cup Quinoa cooked  6 Egg whites  2 Egg Yolks  1 tsp Cumin  1 tbsp Garlic Powder  3/4 cup Salsa  Salt and Pepper to taste  Instructions    Cook the quinoa according to package instructions then set aside to cool. Preheat oven to 325 F. Generously...

Yields 4 Servings  Ingredients  1 cup strawberries sliced  1 cup blackberries  1/2 cup raspberries  1/2 cup blueberries  1/2 cup nonfat Greek yogurt  (Replace with coconut or almond yogurt for Paleo and Vegan and double to 1 cup) 1/4 cup unsweetened coconut milk omit if making Paleo or Vegan 1/2 tsp...

Yields 4 Servings  Ingredients  2 pink grapefruits, reserving 3 slices  1 1/4 lb sea scallops, washed and dried with a paper towel  2 teaspoon extra virgin olive oil  salt and pepper  8 oz baby spinach and arugula  For the champagne vinaigrette:  2 tablespoons extra virgin olive oil  1 tablespoon champagne...

Getting regular physical activity is a part of reaching and maintaining optimal health. With better physical fitness comes more energy, less pain and discomfort, and a wealth of other benefits. Aerobic exercise and weight training both offer benefits, so including both activities in your regimen can give you the best...

Yields 9 Servings  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  black pepper and stevia to taste  Instructions   ...

Egg White Muffins  Yields 6 Servings  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  Instructions    Preheat oven to 325 degrees F. Prepare a...

Tomato Sauce  Yields 12 Servings  Ingredients  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 fresh basil  Instructions    To peel the...

Yields 2 Servings  Ingredients  1/2 cup blackberries and raspberries  5 medium strawberries  1 cup crushed ice  6 oz nonfat Greek yogurt  Few drops of liquid stevia for sweetness  Instructions  Put all ingredients in a blender and blend until smooth.  Serve with a straw.  Meal Plan Check Boxes:  1 Protein  1...

Yields 4 Servings  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  Instructions    Pound...

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  21 mini rainbow peppers, halved and...

Losing weight is difficult, and keeping it off is arguably even harder. More than 70% of American adults are overweight or obese, and at any given time, nearly half of adults are actively trying to lose weight. Enlisting the support, guidance, and structure of a medically supervised weight-loss program significantly...

Yields 4 Servings  Ingredients  1 medium zucchini, cut up  5 medium fresh plum tomatoes, diced  5 cloves garlic, smashed with the side of a knife  2 tbsp extra virgin olive oil  1/2 tsp Herbes de Provence  kosher salt and fresh pepper, to taste  Instructions    In a large non-stick skillet,...

Yields 8 Servings  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  Directions: ...

Yields 8 Servings  Ingredients:  2 large zucchini, about 9 ounces each  olive oil spray  1/2 teaspoon salt  1/4 teaspoon garlic powder  1/4 teaspoon paprika  Buffalo Chicken Stuffing:  7 ounce shredded skinless chicken breasts  1 ounces 1/3 less fat cream cheese, softened  1/4 cup Franks hot sauce, plus more for drizzling...

Yields 4 Servings  Ingredients:  1/2 cup lite coconut milk  1/2 cup cup unsweetened almond milk  3/4 cup raspberries  2 tbsp chia seeds  1 tbsp sweetened shredded coconut  8 drops Nu-Naturals liquid stevia  Directions:  Combine all ingredients in a large container.  Mix well and close container; refrigerate 4 hours so the...

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  1/8 tsp dried oregano leaves  1/8 tsp dried...

When you’re trying to lose weight and get in shape, you have tons of choices, but DIY programs fail to take individual factors into consideration and may not be right for you. A personalized fitness program designed by a health professional removes the guesswork and provides real results.  You’re a...

Yields 16 Servings  Ingredients  3 cups Sugar Free Chocolate Chips  12 oz Evaporated Milk  1 tbsp Monk Fruit  ¼ cup Butter  1 tsp Vanilla Extract  Instructions:    This recipe calls for the use of a microwave. However, you could make this on the stove using a double boiler or similar...

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  Instructions:  In a deep skillet, cook onion and...

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 and chopped fresh parsley Instructions:    Slice hard boiled eggs...

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  salt and pepper to taste  Instructions:    Preheat...

Nutrition is a vital aspect of living a healthy lifestyle. Nutritional counseling can help you achieve a variety of goals such as increasing energy, boosting stamina, developing a healthy relationship with food, losing weight, and more. Our team of physicians and nurse practitioners at Nova Physician Wellness Center give you the tools...

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 kosher salt  1/4 cup parsley, chopped  Instructions    In...

Yields 4 Servings  Ingredients:  1 pound wild salmon filets, cut in 4 pieces  kosher salt  1/4 cup sweet red chili sauce  1 teaspoon Sriracha sauce  1/2 teaspoon fresh grated ginger  sliced scallions, for garnish  Directions:  Preheat oven to 400F. Spray a sheet pan with olive oil and set aside. Place...

Directions:  Combine the Almond Breeze almond-coconut milk together with the chia seeds and fruit in a glass jar with a lid.  Cover and shake well, set aside for 15 minutes.  Give it another good shake then refrigerate overnight or at least 5-6 hours. Divide into 2 bowls or glass serving...

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 juice  Directions:  Preheat oven to 450 degrees F. Coat a large rimmed baking...

An electrocardiogram (EKG) records the electrical activity of your heart as it beats. The test provides insightful information about the rhythm and rate of your heart. It also shows signs of trouble such as enlargement of the heart. You may need an EKG if you have risk factors for heart...

Foil Packet Suasage 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  3/4 cup marinara sauce ...

Yields 4 Servings  Ingredients:  4 bell peppers sliced in half  1 lb chicken breast boneless, skinless  1 tbsp extra virgin olive oil  1/4 cup chicken broth  2 tbsp thyme  salt & pepper to taste  1 1/2 tsp garlic powder  8 tbsp low moisture mozzarella  Directions:    Drizzle the bottom on...

  Yields 16 Servings Ingredients: 8 eggs room temperature 1 head cauliflower chopped into florets 1 tsp garlic powder salt and pepper to taste   Directions: Preheat a small 6" skillet over medium-low heat. Grease it lightly with extra virgin olive oil. Place all ingredients in a food processor. Process...

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 ¼ teaspoon black pepper ⅔ cup finely shredded Parmesan...

Childhood obesity is a growing health concern. Excess weight during childhood raises the risk of several serious adverse effects. Obesity in childhood also threatens health in adulthood.  Our board-certified obesity medicine physicians and nurse practitioners at Nova Physician Wellness Center want parents to know that there are steps you can...

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 2/3 cup good quality grated parmesan 4 oz. shredded part-skim mozzarella cheese salt and fresh...

Yields 12 Servings Ingredients Olive oil spray 2 cups shredded reduced fat sharp cheddar 1 tbsp. olive oil 1/3 cup sliced scallions 5 oz. sliced shiitake mushrooms 1/2 cup chopped red bell pepper 7 oz. finely diced lean ham steak 3/4 cup diced tomatoes, seeded 1 cup finely chopped broccoli...

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 1 tsp onion powder 1 tsp red pepper flakes 1...

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 whites 3/4 cup...

Statistics from the Centers for Disease Control and Prevention (CDC) show that obesity affects more than 40% of American adults, placing them at higher risk for heart disease, stroke, type 2 diabetes, and certain types of cancer. The USDA’s Dietary Guidelines for Americans 2020 – 2025 further tells us that...

A Cleveland Clinic study shows that among patients with obesity, prior weight loss achieved with bariatric surgery was associated with a 60% lower risk of developing severe complications from COVID-19 infection. The research was published in the journal JAMA Surgery. Numerous studies have established obesity as a major risk factor...

Half of the Danish population have overweight, while 17 percent live with obesity. Worldwide, almost 40 procent have overweight and 13 procent live with obesity. The condition is associated with increased risk for early death, as well as sequelae such as Type 2 diabetes, cardiovascular diseases, cancer, and infertility. Weight...

Yields 4 Servings:  Ingredients  1 lb. ground turkey 97% lean or ground chicken 1 tbsp. extra virgin olive oil 3 cloves garlic minced 1/2 cup white onion diced 1 green bell pepper diced 1 1/2 cups red salsa 1 1/2 cups chicken broth no sodium added 1/2 cup low fat...

Each year millions of people resolve to lose weight and keep it off, but the truth is very few people accomplish this goal. In fact, roughly 80% of people abandon their New Year's resolution by February. There's no secret to permanent weight-loss success, but there are several key factors that...

Yields 6 Servings:  Ingredients  1 lb. ground chicken 1 eggplant 16 oz. low fat cottage cheese I use Lactaid 1 large egg 1/4 cup red onion diced 16 oz. marinara sauce no salt added 1/2 cup low moisture mozzarella cheese 1/2 Tbsp dried parsley 1/4 tsp salt  Instructions:  Preheat the...

Yields 6 Servings:  Ingredients  1 spaghetti squash 2 chicken breasts 1 cup carrot cleaned and diced 2 cups celery cleaned and diced 1 tsp basil 2 tsp oregano 3 bay leaves 6 cups organic low sodium chicken broth salt and pepper to taste  Instructions:  Add all ingredients to a slow...

Yields 32 Servings:  Ingredients  1 and 1/2 cups almond meal 1 cup whey protein powder 1/2 cup (one stick) butter 4 oz. low fat cream cheese 2 eggs 2 and 1/2 teaspoon liquid stevia (or other sugar substitute equal to 1 and 1/2 cups sugar) 1 teaspoon cinnamon 1 teaspoon...

Yields 4 Servings:  Ingredients  1 lb turkey breast ground, lean 1/2 cup white onion diced 1 red bell pepper diced 1 zucchini diced 1 cup baby spinach salt and pepper to taste 1 tbsp extra virgin olive oil  Optional Toppings:  avocado sliced cilantro salsa eggs  Instructions:  Place all ingredients in...

Nearly every system in your body works better when you engage in regular physical activity. Your body is meant to move, and physical activity is a key component to overall health. Research continues to underscore the benefits of exercise across the lifespan, and if you aren’t getting enough of it,...

Yields 8 Servings  Ingredients:  3 eggs or 3/4 liquid egg substitute 1 (32 oz.) container plain nonfat Greek yogurt 1 (1 oz.) small box instant sugar free/fat free vanilla or cheesecake flavor pudding. 1/2 Tbsp pure vanilla extract 3/4 cup 100% pure canned pumpkin. 1 tsp pumpkin spice 1 tsp...

Yields 4 Servings:  Ingredients  2 large sweet potatoes 3-4 tbsp extra-virgin olive oil 1 tsp dried oregano 3/4 tsp salt, I use Himalayan salt 1/2 tsp garlic powder 1/2 tsp dried thyme 1/2 tsp dried parsley 1/2 tsp ground black pepper 1/2 tsp chili pepper flakes  Instructions:  Preheat your oven...

Yields 8 Servings  Ingredients  1 large head cauliflower 3 cloves garlic 1/3 cup full fat sour cream 4 oz sharp aged Cheddar cheese grated, plus a few tablespoons for garnish Salt and pepper to taste  Instructions  Place a steam basket into a large saucepan and fill with a few inches...

As you work with your child's pediatrician to track your child's growth, you may learn that your child has a BMI placing them in the obesity category. Childhood obesity is a growing health concern in the United States, and can have a major impact on your child's health both now...

Yields 8 Servings:  Ingredients  1 pound frozen green beans (French cut is best), thawed 1 10.5-ounce can reduced-fat, low-sodium cream of mushroom soup 1/2 cup low-fat sour cream 1/2 teaspoon pepper 1 small onion (cut into thin strips) Cooking spray 1/4 cup whole-wheat flour  Instructions:  1.Preheat the oven to 350˚F. ...

Yields 4 Servings  Ingredients  1 cup quinoa, rinsed 2 cups unsweetened vanilla almond milk 1/4 cup unsweetened applesauce 1/2 teaspoon apple pie spice 1/4 teaspoon vanilla extract pinch of salt 2 medium apples, shredded  Instructions  Bring quinoa, almond milk, and applesauce to a boil in medium pot. Reduce to simmer...

Our team at Nova Physician Wellness Center is committed to providing the ongoing nutritional counseling, medical expertise, and accurate information you need to accomplish your weight-loss goals. The services we offer focus on the emotional, social, and health rewards of reaching your ideal weight. Once you’re there, we help you...

Yields 1 Servings  Ingredients  1 cup (240mL) nonfat milk or non-dairy milk 1 tbsp (15g) pumpkin purée (not pumpkin pie mix!) 4 drops liquid stevia, or adjusted to taste ⅛ tsp ground cinnamon tiny pinch ground nutmeg tiny pinch ground ginger ¾ cup (180mL) extra strong coffee OR two shots...

Ingredients  4 bone-in chicken thighs (about 1 1/2 pounds) ½ teaspoon salt, divided ¼ teaspoon pepper 1 tablespoon extra-virgin olive oil 1 ½ cups cranberries, thawed if frozen ¼ cup balsamic vinegar 2 tablespoons honey 1 teaspoon chopped fresh thyme, plus more for garnish  Instructions  Sprinkle chicken with 1/4 teaspoon...

Yields 4 Servings  Ingredients  4 orange bell peppers, tops removed and hollowed out 2 tbs olive oil 3 cups riced cauliflower 1 tsp paprika 9 oz cooked chicken, chopped 1 cup shredded cheese salt and pepper fresh flat-leaf parsley, finely chopped  Instructions  Preheat the oven to 350F. Use a small...

Yields 4 Servings:  Ingredients  1 white onion, thinly sliced 1 medium red bell pepper, diced 1 1/2 cups zucchini, diced into matchsticks 6 large eggs 1/4 cup Parmesan cheese, grated 2 tsp olive oil salt and fresh pepper, to taste  Instructions  Preheat oven to 400F. Over medium-low heat, heat oil...

Yields 2 Serving  Ingredients  1/4 cup uncooked pre-washed quinoa, or rinse well under water 1/2 cup unsweetened almond milk 1/2 teaspoon cinnamon 1/2 teaspoon vanilla extract 2 tsp honey 6 Strawberries, sliced 1/2 c Blueberries 2 tsp hemp seeds, pepitas or nuts 1/4 cup warmed almond milk *Can substitute berries...

Yields 5 Servings  Ingredients  1 ½ pounds 93% lean ground turkey 1 tablespoon minced garlic 1 teaspoon ground cumin 2 teaspoons dried oregano 1/3 cup Kalamata olives, finely chopped 3 ounces crumbled feta cheese 1 cup finely chopped and packed fresh spinach Pinch each of sea salt and black pepper...

Yields 4 Servings  Ingredients  For the dressing:  1 large garlic clove, grated or finely minced 1 small shallot, minced Juice of 1 lemon 2 tablespoons extra-virgin olive oil 1 teaspoon pure maple syrup Kosher salt to taste Freshly ground black pepper to taste  For the salad:  1 bunch kale, center...

Exercise has a positive impact on nearly every system in your body. It’s recommended that you get at least 150 minutes of moderate-intensity exercise each week. You gain even more benefits for exercising 300 minutes a week.  If you’re looking to get active, consider an individualized exercise plan. Our team...

Yields 1 Serving Ingredients  1 medium ripe banana, cut in half lengthwise 1/2 tablespoon honey cinnamon, to taste  Instructions  Preheat oven to 400F degrees. Arrange banana on an oven safe dish or foil. Sprinkle with cinnamon and honey. Cover tight with foil and bake for 10 to 15 minutes, depending...

Yields 1 Serving Ingredients  ¾ cup low fat cottage cheese 2 tablespoons minced chives or finely minced scallion greens, divided Freshly ground black pepper ½ cup sliced Persian cucumbers ½ medium bell pepper, seeded and chopped 10 halved grape tomatoes 1 tablespoon chopped, roasted shelled pistachios Kosher salt  Instructions  In...

Yields 4 Servings:  Ingredients  3 medium vine ripe tomatoes 2 small cloves garlic, minced 1/4 cup chopped red onion 2 tbsp. fresh basil leaves, chopped 1 tbsp. extra virgin oil 1 tbsp. balsamic vinegar kosher salt and fresh cracked pepper to taste 3 oz. part skim mozzarella 1.25 lbs. 8...

Yields 2 Servings Ingredients  4 large hard boiled eggs, peeled 4 teaspoons light mayonnaise 1/2 teaspoon Dijon mustard 2 tbsp chopped green scallions or chives kosher salt and fresh pepper to taste  Instructions  Separate the yolks from the egg whites and discard 2 of the yolks. Chop the eggs and...

Nutrition isn’t a one-size-fits-all discipline, and when you need individualized dietary guidance, nutrition counseling can help. A nutrition consultation isn’t a lecture, and you won’t be judged for your eating habits. Nutrition counselors work with you, on your terms, to help you achieve your nutrition goals.  At Nova Physician Wellness...

Yields 30 "BITES" Ingredients  2 lbs 93% beef  4 oz center cut raw bacon, minced 2 tbsp prepared mustard 1/2 tsp kosher salt 1/2 tsp onion powder 1/4 tsp black pepper 1 head butter lettuce 30 cherry tomatoes 30 dill pickle chips or slices ketchup, mayo and/or mustard optional for...

Aerobic means “with oxygen” and refers to the process of your muscles generating energy using oxygen. Nearly everyone knows that aerobic exercise is good for you, but you may not know why aerobic exercise is beneficial and how it works to promote health.  Health care providers are an excellent resource...

Yields 4 Servings  Ingredients  1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze  Instructions  Slice the widest part of a round watermelon in half. Lay the flat side...

Yields 12 Servings Ingredients  12 reduced fat vanilla wafers 8 oz 1/3 less fat cream cheese, softened 1/4 cup sugar 1 tsp vanilla 6 oz fat-free vanilla Greek yogurt, I used Chobani 2 large egg whites 1 tbsp all purpose flour 8 oz strawberries, hulled and sliced thin 8 oz...

Yields 6 Servings  Ingredients  1 pound cauliflower florets, chopped into 1/2 inch pieces Kosher salt 1/2 cup olive oil mayonnaise, I love Sir Kensington 1 teaspoon yellow mustard 1 ½ teaspoon fresh dill Freshly ground black pepper, to taste 1/4 cup finely chopped dill pickle 1 medium celery stalk, finely...

Yields 4 Servings  Ingredients  2 cups shredded or chopped lettuce 1 cup cubed watermelon 8 oz fresh mozzarella balls, eg ciliegine, drained 8 cherry tomatoes, halved 3-4 fresh basil leaves, torn black pepper  Instructions  Add the lettuce to the base of salad bowl or platter. Next, add the watermelon, mozzarella...

Obesity affects more than 14 million children and adolescents and puts them at risk of poor health in adulthood. Even children as young as two years old are affected. At Nova Physician Wellness Center, obesity specialists Rohit Suri, MD, Seema Chaudhary, MD, and our team of nurse practitioners understand that...

Yields 4 Servings  Ingredients  ¼ cup Kikkoman® soy sauce 2 tbs tomato sauce 1-2 tsp fresh thyme leaves 2 green onions, finely chopped black pepper 12 oz fresh chicken tenderloins, roughly diced  Instructions  To make the marinade, whisk together the soy sauce and tomato sauce in a bowl. Add the...

Yields 6 Servings  Ingredients  2 cups shredded lettuce 8 oz jicama, peeled and diced 3 green onions, sliced 6 fresh strawberries, hulled and sliced 2 tbs extra virgin olive oil 2 tsp lemon juice salt and black pepper  Instructions  Place the lettuce, jicama, green onions, and strawberries in a large...

Yields 4 Servings  Ingredients  1 lb lean ground beef ¼ cup cream cheese ½ cup fresh herbs, eg flat-leaf parsley, thyme, chives, basil, cilantro salt and black pepper  Instructions  Chop the herbs finely and mix them together with the cream cheese. Form the beef into 8 patties. Place 1 tablespoon...

Yields 6 Servings  Ingredients  Greek Yogurt - 1 3/4 cups Milk - 1/2 cup Chocolate Chips - 1/2 cup (I used semi-sweet chocolate chips - but you can use dark or sweet chips if you prefer) Honey - 1 tbsp Vanilla Extract - 1 tsp  Instructions  Pour milk in a...

Nutrition is an extremely important part of health and well-being. Without proper nutrition, you’re at greater risk for chronic diseases like diabetes, heart disease, hypertension, obesity, and even certain cancers. Making healthy food choices is the cornerstone of healthy weight maintenance, and knowing what foods to eat can help you...

Yields 6 ServingsFrom the Brand:NEW Cauliflower & Coconut Mini Lavash flatbread from Atoria's Family Bakery! Keto-friendly flatbreads are only 60 calories and 3g net carbs per sheet! These soft, thin and pliable breads are perfect for sandwich bread, wraps or pizza crust. They are made with simple, vegan, non-GMO ingredients...

Yields 4 Servings  Ingredients  ¼ pounds sustainable wild or farmed salmon, cut into 4 portions 2 tablespoons extra-virgin olive oil, divided ½ teaspoon salt, divided ½ teaspoon ground pepper, divided ½ cup sliced cucumber 2 tablespoons chopped fresh cilantro 2 tablespoons minced shallot ½ cup low-fat plain yogurt 2 tablespoons...

Yields 6 Servings  Ingredients  2 tbsp. extra-virgin olive oil 1 tbsp. balsamic vinegar 1/2 tsp. Italian seasoning Kosher salt Freshly ground black pepper 6 large slices Genoa salami 6 slices provolone 6 slices deli ham 1 c. iceberg lettuce 1/3 c. sliced cherry tomatoes 1/4 c. pepperoncini, thinly sliced 1/4...

Yields 4 Servings Ingredients For the Lettuce Wraps: 1 head of Boston lettuce 1 lb large shrimp peeled and deveined 1/2 tsp sea salt or to taste 1/8 tsp black pepper or to taste 1/2 Tbsp olive oil 1 avocado sliced into strips 1/2 cucumber sliced into strips 1/2 small...

Yields 12 Servings Ingredients  8-10 pound spiral-cut smoked ham 3 Granny Smith apples 1/4 cup whole-grain mustard 2 tablespoons dijon mustard 1/4 cup honey 1/2 teaspoon ground cardamom (or substitute cinnamon)  Instructions  To fit the standing ham in your oven, remove one oven rack and lower the other rack to...

Yields 2 Servings  Ingredients  1 small spaghetti squash 4 tbsp salsa divided 1 avocado chopped & divided 2 large eggs 4 tbsp low sodium ketchup divided  Instructions  Preheat oven to 400 F degrees F. Cut spaghetti squash in half lengthwise and scoop the seeds out. Place cut side down on...

Exercise is an often-overlooked aspect of health and well-being. Inactivity raises your risk of developing a host of chronic diseases, including heart disease, diabetes, and high blood pressure. What’s more, leading a sedentary lifestyle hikes your risk of dying from all causes. If your days consist of little or no...

Yields 4 Servings  Ingredients:  1 bunch radishes stems and tips removed 1/2 tsp dried oregano salt to taste  Instructions:  Preheat air fryer to 390 F / 200 C. Wash radishes, pat dry and cut into quarters. Add all ingredients to a bowl and toss to combine. Place radishes in the...

Yields 1 Servings  Ingredients  2 large eggs  2 rings of large green pepper, approx. 2 cm / 1 inch thick (~ 40 g/ 1.4 oz)  1/2 small red onion (30 g/ 1.1 oz)  1 cup fresh baby spinach (30 g/ 1.1 oz)  1/4 cup sliced bacon (30 g/ 1.1 oz) ...

Yields 6 Servings  Ingredients  6 large eggs, hard boiled  1 medium haas avocado, about 5 oz  2-3 tsp fresh lime juice  1 tsp red onion, minced  1 tbsp minced jalapeno  1 tbsp fresh cilantro, chopped  kosher salt and fresh ground pepper, to taste  1 tbsp diced tomato  Pinch chile powder,...

As the United States continues to adapt to the evolving COVID-19 pandemic, technology makes it possible for you to continue receiving the high-quality care you’ve come to expect. Telehealth enables you to receive care and correspond with us using video and voice calls so that you reduce your risk of...

Yields 3 Servings  Ingredients  3 large zucchini  Grape tomatoes, sliced in half  1 bunch kale, about 4 cups or 10 medium-large leaves, stems removed and roughly chopped ½ cup almonds  3 – 4 tablespoon extra virgin olive oil, more as needed  2 cloves garlic  1 – 2 tablespoons nutritional yeast, ...

Yields 6 Servings  Ingredients  24 oz 3 large chicken breasts sliced in half lengthwise to make 6  kosher salt and pepper to taste  1 tsp olive oil3 cloves garlic, crushed  10 oz frozen spinach, drained  3 oz shredded part skim mozzarella  1/2 cup roasted red pepper, sliced in strips (packed...

Yields 4 Servings  Ingredients  1 lb. ground turkey breast (can substitute with ground chicken, ground beef, or ground pork) 1 sweet onion, diced  1 tablespoon sesame oil  1 tablespoon rice vinegar2 teaspoons minced fresh garlic  1 teaspoon ground ginger  ¼ cup less sodium soy sauce  1 (16 ounce) bag coleslaw...

Yields 12 Servings  Ingredients  4 oz dark semi-sweet chocolate  12 strawberries  Instructions  Rinse and completely dry the strawberries.  In a medium microwave safe bowl, microwave chocolate on HIGH for 30 seconds.  Stir and repeat until all the chocolate is melted. (Do not overheat or the chocolate will become chunky and...

Yields 2 Servings Ingredients2 6 oz beef tenderloin filet mignon steaks, trimmed of fatOlive oil cooking sprayKosher salt and fresh cracked pepper InstructionsLet the steaks rest on the counter to come up to room temperature at least 30 minutes before ready to cookPreheat the oven to 400°F.Spray the steak lightly...

Many people view the beginning of the year as a fresh start -- an opportunity to set and reach goals. Weight loss is one of the most common resolutions of the new year, but a study reports that 80% of resolutions fail by the second week of February, and many...

Yields 12 Servings  Ingredients  2 cups cheesy cauliflower puree  1 egg  1 cup shredded low fat cheddar cheese  4 slices bacon, cooked and chopped  2 Tbsp chopped scallions  1/4 cup low fat sour cream  Instructions  Add the egg to your cauli-puree and mix well.  Place about 2 Tbsp of mash...

Yields 4 Servings  Ingredients  4 boneless skinless chicken breast halves (5 ounces each)  1/4 cup 2% milk  1/2 teaspoon minced garlic  1/4 cup all-purpose flour  1 tablespoon ranch salad dressing mix  1/8 teaspoon pepper  1 tablespoon olive oil  1 tablespoon butter  Instructions  Flatten chicken slightly; set aside. In a shallow...

Yields 24 Servings Ingredients:15 chicken wings4 medium carrots, cut into 1/2-inch pieces1 large potato, cut into 1/2-inch cubes4 celery ribs, sliced1 large tomato, seeded and diced1 large onion, diced3-1/2 teaspoons salt, divided1 teaspoon pepper4 quarts water1 large egg, lightly beaten1/2 cup dry bread crumbs1 tablespoon minced fresh parsley1 garlic clove,...

Yields 6 servings.  Ingredients  1-1/2 heads cauliflower (about 1-1/2 pounds), chopped (about 6 cups)  1/2 cup shredded part-skim mozzarella cheese  1 large eggs, lightly beaten  1 teaspoon dried oregano  1 teaspoon garlic powder  1/2 teaspoon salt  1/2 cup grated Parmesan cheese  Instructions  Preheat oven to 425°. Working in batches, place...

Diets that promise to help you shed a dramatic amount of weight in a short time may seem tempting, but they often fall far short of expectations. What’s more, these DIY diets rarely lead to lasting weight loss and in many cases can do more harm than good. The team...

Yields 8 Servings  Ingredients  5 cups Mixed Baby Greens  5 cups bunch Baby Arugula  1 cup pomegranate seeds, from 1 POM Wonderful Fresh pomegranate  2 oz pecans, chopped (about 28 halves)  1/2 cup Gorgonzola cheese, crumbled (4 oz)  Pomegranate Vinaigrette  :5 tbsp pomegranate juice  l3 tbsp champagne vinegar  1 tbsp...

Yields 26 Servings Ingredients2 1⁄2 cups almond flour3⁄4 cups powdered erythritol, divided1⁄4 teaspoon sea salt1⁄2 cup butter, softened (vegan, if needed)2 teaspoons vanilla26 dried cranberries InstructionsPreheat your oven to 350 degrees.Add the almond flour, 1⁄2 cup of the powdered erythritol, and sea salt to a large bowl and mix to...

Yields 10 Servings Ingredients4 large eggs, lightly beaten1 cup 2% cottage cheese1/4 cup 2% milk2 tablespoons all-purpose flour1/2 teaspoon baking powder1/4 teaspoon ground nutmeg1/4 teaspoon pepper1-1/2 cups shredded Gruyere or Swiss cheese3/4 cup finely chopped fully cooked ham3 tablespoons thinly sliced green onions InstructionsPreheat oven to 375°. In a large...

As the days get shorter and the temperatures cool down, you don’t have to give up your outdoor physical activity. Exercise is beneficial for your overall health, and the best way to stick to it all year round is to engage in physical activity that you enjoy.  If you aren’t...

Yields 24 Servings Ingredients1 cup all-purpose flour1 cup canola oil4 cups chopped onion2 cups chopped celery2 cups chopped green pepper1 cup sliced green onions4 cups chicken broth8 cups water4 cups sliced okra2 tablespoons paprika1 tablespoon salt2 teaspoons oregano1 teaspoon ground black pepper6 cups small shrimp, rinsed and drained, or seafood...

Yields 12 Servings Ingredients:3 packages (16 ounces each) frozen cauliflower2 cups sour cream2 cups shredded cheddar cheese3 teaspoons chicken bouillon granules1-1/2 teaspoons ground mustard1/4 cup butter, cubed1 cup stuffing mix3/4 cup chopped California Walnuts Instructions:Preheat oven to 375°. Cook cauliflower according to package directions; drain.In a large bowl, mix sour...

Yields 6 Servings Ingredients8 oz. mushrooms1 lb. fresh green beans, preferably thin French style beans1 1/2 T olive oil1 T balsamic vinegarsalt and fresh ground black pepper to taste2 T finely grated parmesan cheese InstructionsPreheat oven to 450F/230C. Lightly spray a large baking sheet with non-stick spray.Wash mushrooms and let...

Yields 8 Servings Ingredients1 package (4-serving size) fat-free sugar-free instant vanilla or butterscotch pudding mix3/4 cup skim milk1 can (15 ounces) pumpkin puree1 teaspoon pumpkin pie spice2 cups fat free whipped topping, thawed (such as Cool Whip or Tru-Whip) InstructionsIn a large bowl, whisk together the pudding mix milk, pumpkin...

Yields 8 Servings Ingredients: Cooking spray  3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks  1/3 cup honey  1 large egg  1 teaspoon ground cinnamon  1/4 teaspoon ground nutmeg  1/8 teaspoon ground ginger  Kosher salt  1 tablespoon packed dark brown sugar  1/3 cup finely chopped...

Fiber is an essential part of a healthy diet, but most Americans aren’t eating enough. Just 5% of Americans consume the recommended 25-30 grams of fiber each day. This means nearly everyone could stand to increase their fiber intake.  Our team at Nova Physician Wellness Center is dedicated to helping...

Yields 8 Servings Ingredients12 oz roll of mild sausage1/2 cup onion, chopped1 cup celery, chopped1 head cauliflower, chopped1/2 cup white wine1/4 cup walnuts, chopped1/4 cup parsley, chopped1 tsp fresh sage, mincedsalt and pepper to taste InstructionsCook the sausage in a large saute pan, breaking it up into small pieces. Add...

Yields 8 Servings  Ingredients  1 large head cauliflower 3 cloves garlic  1/3 cup full fat sour cream  4 oz sharp aged Cheddar cheese grated, plus a few tablespoons for garnish  Salt and pepper to taste  Instructions  Place a steam basket into a large saucepan and fill with a few inches...

Yields 4 Servings Ingredients 4 eggs 1 cup frozen blueberries 1/2 large avocado, seeded and peeled 1 tsp wasabi paste 1 tsp lemon juice 1/4 tsp salt 1/2 tsp black sesame seeds  Instructions Place in eggs and blueberries in a small pot. Cover eggs with water, cover pot and bring...

Yields 36 Servings Ingredients 4 large egg whites, room temp. 1/4 tsp cream of tartar 1 cup superfine sugar, or put sugar in food processor for 30 seconds until fine 1/2 tsp pure white vanilla extract miniature chocolate chips for the eyes  Instructions Preheat oven to 200°. Place rack in...

High cholesterol, also called hypercholesterolemia, is a major health concern, and adults aren’t the only ones affected. Higher-than-normal cholesterol levels can begin during childhood and put children at risk for health problems later in life. As the number of children with unhealthy diets and excess weight increases, so do weight-related...

Yields 4 Servings Ingredients 1 lb. carrots, sliced 1 lb. green beans, trimmed 2 garlic cloves minced  tbsp. olive oil 3 tbsp. balsamic vinegar Fresh parsley Sea salt and freshly ground black pepper  Directions: Preheat your oven to 400°F. Toss the carrots and green beans in a bowl with olive...

Ingredients 1 tablespoon Olive oil 1 large White onion (diced) 6 cloves Garlic (minced) 1 medium Bell pepper (diced) 1 medium Jalapeño (minced) 1 1/2 pounds Ground beef 2 14.5-oz cans Fire roasted tomatoes 1 cup Beef broth 1 tablespoon Paprika 1 tablespoon Chili powder 1 teaspoon Cinnamon 1 teaspoon...

Ingredients12 sweet mini bell peppers (each about 2 1/2 inches long)8 oz. raw extra-lean ground beef (4% fat or less)1/4 tsp. each of chili powder, ground cumin, salt and black pepper1/4 cup black beans, drained and rinsed1/4 cup shredded reduced-fat Mexican-blend cheese2 tbsp. seeded and chopped jalapeño pepper1/4 cup salsa3...

Physical activity benefits your overall health and is a key part of a healthy lifestyle and successful weight-loss plan. When you’re ready to add exercise to your lifestyle, the myriad of choices can seem overwhelming. There are many great exercise programs to choose from, but the most important thing is...

Yields 12 servings Ingredients2 cups basil leaves2 cups baby spinach (or other 'light' leafy green like arugula or baby kale)1 medium tomato quartered4 cloves garlic1 lemon juiced (about 2 tablespoons)1 cup organic raw pepita pumpkin seedsSea salt and freshly ground back pepper to taste InstructionsIn a food processor (or blender...

Ingredients6 tablespoons white vinegar4 tablespoons cornstarchOne 17.6-ounce container Greek yogurt3 tablespoons Dijon mustard1 teaspoon saltPackets (14g) calorie-free sweetener InstructionsIn a small bowl, whisk the vinegar into the cornstarch. Whisk 2/3 cup of the yogurt into thevinegar mixture. Pour the yogurt and vinegar mixture into a small saucepan and cook overhigh...

Yields: 2 dozen meatballs Ingredients:3/4 cup panko bread crumbs (try subbing with almond flour)1/3 cup plus 1/2 cup Louisiana-style hot sauce, divided1/4 cup chopped celery1 large egg white1 pound lean ground chickenReduced-fat blue cheese or ranch salad dressing, optional Instructions:Preheat oven to 400°.In a large bowl, combine bread crumbs, 1/3...

Yields 4 Servings  INGREDIENTS 1 pound lean ground beef (90% lean) 1/2 teaspoon salt 1/4 teaspoon pepper 8 Bibb lettuce leaves 1/3 cup crumbled feta cheese 2 tablespoons Miracle Whip Light 1 /2 medium ripe avocado, peeled and cut into 8 slices 1/4 cup chopped red onion Chopped cherry tomatoes,...

Carrying too much weight is no longer an adult problem. Up to 42% of children are classified as overweight or obese. As with adults, overweight and obesity in childhood is linked to a wide range of serious health issues, including liver and kidney dysfunction, Type 2 diabetes, and high blood...

Yields 4 Ingredients 3 tablespoons butter, divided 1 shallot, minced 2 garlic cloves, minced 1/4 cup tequila 1-1/2 teaspoons grated lime zest 2 tablespoons lime juice 1 tablespoon olive oil 1 pound uncooked shrimp (31-40 per pound), peeled and deveined 2 medium zucchini, spiralized (about 6 cups) 1/2 teaspoon salt...

Yields 12 Servings Ingredients 24 grape tomatoes 12 cherry-size fresh mozzarella cheese balls 24 fresh basil leaves 2 tablespoons olive oil 2 teaspoons balsamic vinegar  Directions: On each of 12 appetizer skewers, alternately thread 2 tomatoes, 1 cheese ball and 2 basil leaves. Whisk olive oil and vinegar; drizzle over...

Yields 4 servings Ingredients 1/4 cup fat free vanilla Greek yogurt, Stonyfields 1/8 tsp cinnamon 2 large ripe peaches, cut in half (pit removed) 2 tbsp honey, I prefer local and raw  Instructions Combine yogurt and cinnamon. Grill the peaches, covered on low or indirect heat until soft, about 2-4...

Yields 4 Servings Ingredients 1 pound boneless skinless chicken breasts cut into 1 inch pieces 1/4 cup olive oil 1/3 cup soy sauce 1/4 cup honey 1 teaspoon minced garlic salt and pepper to taste 1 red bell pepper cut into 1 inch pieces 1 yellow bell pepper cut into...

Yields 2 Servings Ingredients 2 tablespoons extra-virgin olive oil, divided 2 portobello mushroom caps 1 teaspoon kosher salt, divided 2 teaspoons fresh thyme, divided cooking spray 2 turkey burger patties 2 slices mozzarella cheese 2 (1/4 inch thick) slices red onion 2 (1/4 inch) slices tomato 2 tablespoons prepared basil...

The abundance of information available surrounding fitness can cause confusion. When you encounter conflicting statements and recommendations, it can be challenging to know what’s true. Even scientific studies can present seemingly opposite information, making matters worse. Our providers at Nova Physician Wellness Center want to set the record straight. Board-certified...

Yields 2 Servings Ingredients 2 1/2 tsp Olive oil 1/2 tsp Sesame oil 3 Cups Riced Cauliflower Sea salt 4 Tbsp Green onion, sliced 1 tsp Soy sauce 3/4 tsp Sesame oil 1/4 tsp Ginger, minced 1/4 tsp Sriracha 8 Oz Raw Ahi Tuna, Cubed 2/3 Cup Cucumber, roughly chopped...

Yields 6 Servings  Ingredients 1 8 ounce carton low-fat yogurt i1/4 teaspoon almond extract or 1/2 teaspoon vanilla 1/2 8 ounce container frozen light whipped dessert topping, thawed 3 cups fresh raspberries and/or cut-up fresh strawberries 3 cups blueberries  Directions: In a large bowl, stir together yogurt and almond extract...

Whether you’re on a weight-loss diet or following a weight-maintenance program, superfoods form the foundation of the eating plans we create at Nova Physician Wellness Center. We support each person with nutritional counseling, helping them develop eating habits that promote optimal wellness throughout their life journey.  If you have questions...

Yields 4  Ingredients 1 pound eggplant, unpeeled, cut crosswise into 1/2-inch-thick slices 1⁄8 teaspoon kosher salt 2 tablespoons extra-virgin olive oil 1⁄4 teaspoon ground pepper 2 1⁄2 ounces mild or hot Italian turkey sausage, casing removed 1 cup sliced fresh cremini mushrooms 1⁄3 cup reduced-sodium marinara sauce 1 cup shredded...

Yields 16 1/4-cup servings  Ingredients 3 cups cooked black beans (about 2 cans, drained and rinsed) 1 small onion, diced 1/2 green pepper, diced 3 cloves garlic, minced 2 T ground cumin 1 1/2 t olive oil 2 T chopped fresh cilantro 1/4 c vegetable broth  Instructions: Drain and rinse...

Yields 6 Servings Ingredients 8 cups chopped cauliflower florets, 1/2-inch pieces (26 oz) 1 tbsp butter 2 teaspoons olive oil 1/4 cup minced onion 3 tbsp almond flour 2 cups fat free milk 7 ounces grated sharp cheddar, about 2 cups total 1/2 teaspoons salt  Instructions: Preheat the oven to...

Yields 4 Servings  Ingredients 16 ounces large cooked peeled and deveined shrimp 2 medium cucumbers, peeled and sliced 1 large celery stalk, sliced thin 1/4 cup low fat sour cream 2 tbsp lite mayonnaise 2 tbsp lime juice 1 tsp Old Bay seasoning salt to taste Chopped dill, optional for...

Yield 4 cups  Ingredients 1 watermelon slice, cut 1-inch thick from center of the widest part 1 oz crumbled Feta cheese 5 to 6 Kalamata Olives, sliced 1 tsp mint leaves 1/2 tbsp balsamic glaze  Instructions: Slice the widest part of a round watermelon in half. Lay the flat side...

Yields 5 Servings  INGREDIENTS 16 oz strawberries, washed and cut 4 oz low fat sour cream 2 tbsp brown sugar  Combine sour cream and brown sugar and mix well. Place about five strawberries in each glass and drizzle each with 2 tablespoons of cream sauce. The cream can be made...

Yield 8 cups  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  Instructions:...

Skinny Margarita (Non-alcoholic)  Yields 2 servings  Ingredients lime wedge and coarse salt for rim and garnish 4 ounces fresh lime juice 3 ounces fresh orange juice 1 tablespoon agave or honey optional club soda optional ice  Instructions: Run a lime wedge around the edge of two glasses and then roll...

Yields 4 servings Ingredients 2 tbsp. extra-virgin olive oil 1 small yellow onion, chopped 1 lb. ground turkey 1 tsp. kosher salt 1 tbsp. tomato paste 1 tbsp. chili powder 1 c. low-sodium chicken broth 2 heads romaine lettuce, outer leaves separated Shredded Mexican cheese, for serving For serving Shredded...

Yield 6 servings  Ingredients 1 tablespoon extra-virgin olive oil 1 pound peeled and deveined large shrimp, chopped 2 garlic cloves, minced 1/3 cup hot sauce, such as Frank's 1 head romaine or butter lettuce, leaves separated, for serving (12 leaves) 1/4 cup red onion, finely chopped 1 rib celery, sliced...

Every weight loss journey is unique, and there’s no set formula to achieve your ideal weight. You’ll likely have to make significant changes to your diet, lifestyle habits, and, of course, your fitness regimen. Here at Nova Physician Wellness Center, we believe in the power of exercise, in combination with...

Ingredients 3 bell peppers, assorted 6 eggs salt and pepper, to taste  Fillings fresh spinach, chopped, to taste baby bella mushrooms, sliced, to taste parmesan cheese, to taste diced tomato, to taste fresh basil, chopped, to taste salsa, to taste cheddar cheese, to taste  Instructions Preheat oven to 375 ̊F...

Ingredients 8 large hard boiled eggs, halved 2 6 oz cans albacore tuna, packed in water, drained 1 tbsp red onion, minced 1/3 cup light mayo, use compliant mayo for whole30 1 teaspoon red wine vinegar chopped fresh chives salt and pepper, to taste  Instructions  1.In a medium bowl combine...

The U.K. and France epidemiologists are warning obese people are more at risk of needing hospital treatment for coronavirus.   Read more here. 

Ingredients 1 large head cauliflower, broken into small florets 1 tablespoon olive oil 1/2 teaspoon garlic salt  *Consider adding any flavorings of choice, such as Parmesan cheese!  Instructions Preheat oven to 400 degrees F (200 degrees C). Whisk olive oil and garlic salt together in a large bowl; add cauliflower...

Dramatic advances in the study of sleep in recent years have revealed that sleep "is the single most effective thing we can do to reset our brain and body health each day." Our culture consistently underappreciates the value of sleep, and our neglect of it has broad and sweeping consequences...

 Consider trying to establish the following healthy mental habits, which can serve us well in this time of difficulty and beyond:   1. When you notice something triggering stress or anxiety, try to nip it in the bud before it starts feeding on itself. Take a few deep breaths, or...

Ingredients 4 large zucchini 1/2 teaspoon sea salt 2 egg yolks 1 egg 1/4 cup grated Parmesan cheese 4 slices (nitrate-free) deli ham or Canadian bacon, diced 1/2 teaspoon fresh ground black pepper  Instructions Using either a spiral slicer or julienne peeler, cut zucchini into noodles. Lay noodles on a...

As the country is embracing the extreme measures to deal with CORONA virus which has become a public health imperative. All of us are learning that the only way to flatten the curve is social distancing and containment.Until the situation improves, Nova Physician Wellness Center will be doing the virtual...

Ingredients 1 1/2 pounds boneless chicken breasts 1/4 cup extra virgin olive oil 3 cloves garlic, minced or grated 1/4 cup fresh chopped oregano 1 teaspoon cumin 1/2 teaspoon cayenne pepper 2 tablespoons orange zest + orange juice zest + juice of 1 lime kosher salt and pepper 1 sweet...

Yields 6 servings  Ingredients 2 pounds trimmed, lean corned beef brisket 3 medium carrots, peeled and cut into 1-inch chunks 1 cup frozen pearl onions 1/4 cup chopped fresh parsley 2 bay leaves 1/8 tsp whole peppercorns 1 medium head cabbage, cut into 6 wedges  Instructions 1.Place the corned beef...

Whether you’re trying to maintain a healthy lifestyle or working to adapt to health challenges, your diet will likely come into question. The foods you eat might be only part of the problem, though. You could also have nutritional voids, less than optimal eating habits, or other potential issues that...

Ingredients 2 medium spaghetti squash (about 5 pounds total) 1 tablespoon olive oil 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 1 cup marinara sauce 1/4 cup finely grated Parmesan cheese (about 1 ounce) 1/4 cup torn fresh basil leaves, plus more for garnish 1/4 teaspoon red pepper...

When it comes to dieting, there are a dizzying array of products, services, and experts, and each claims to hold the key to your weight loss struggle. The fact is that there’s no magic bullet when it comes to shedding the pounds. The process takes commitment and more than a...

Yield 6 cups  Ingredients 2 teaspoons olive oil 1 small onion (finely chopped) 1 stalk celery (finely chopped)1 clove garlic (minced) 1/2 cup fresh basil (chopped) 1 teaspoon fresh thyme leaves 2 (14-ounce) cans diced tomatoes (undrained) 2 cups non-fat, low-sodium chicken broth (or vegetable broth)  Instructions: Gather the ingredients....

Yield 6 Servings  Ingredients 3 navel oranges 2 tablespoons fresh lime juice 1 tablespoon cider vinegar 2 tablespoons extra-virgin olive oil Pinch of cayenne pepper Salt and freshly ground black pepper 1 small jicama (1 pound)—peeled, quartered and thinly sliced 2 Hass avocados, quartered lengthwise and thinly sliced 1 cup...

Yield 6 Servings  Ingredients 1 large head cauliflower, chopped (about 6 cups) 1/2 cup chicken broth 2 garlic cloves, crushed 1 teaspoon whole peppercorns 1 bay leaf 1/2 teaspoon salt  Instructions Place cauliflower in a large saucepan; add water to cover. Bring to a boil. Reduce heat. Simmer, covered, until...

Ingredients 2 cups cooked, shredded chicken 1/2 cup blue cheese 1/2 cup Frank's Red Hot 1 cup nonfat greek yogurt 1/2 cup small curd cottage cheese 1 cup cheddar cheese  Instructions Preheat oven to 350. In a bowl mix all ingredients until thoroughly combined. Pour dip batter into a glass...

Yield 12 servings  Ingredients 1 c lemon Greek yogurt 2/3 c plain Greek yogurt 2 T honey 1 t vanilla 1 1⁄4 c blueberries fresh *You can easily swap out the flavors. Try any of these: Lime & Raspberry, Vanilla & Strawberry, Coconut & Pineapple  Instructions Combine yogurts, honey and...

Yield 6 servings  Ingredients 1-1/2 heads cauliflower (about 1-1/2 pounds), chopped (about 6 cups )1/2 cup shredded part-skim mozzarella cheese 1/2 cup grated parmesan cheese 1 large eggs, lightly beaten 1 teaspoon dried oregano 1 teaspoon garlic powder 1/2 teaspoon salt  Instructions Preheat oven to 425°. Working in batches, place...

Yield 8 servings  Ingredients 1 cup quinoa 1 head broccoli (cut into florets and finely chopped) 3 chicken breasts (boneless, skinless thin-sliced) kosher salt freshly ground black pepper 2 tablespoons unsalted butter 2 tablespoons flour (all-purpose) 2 cups 2% milk 1 1/2 cups shredded cheddar cheese (divided) 1/3 cup greek...

Yield 6 servings  Ingredients 6 boiled eggs 2 avocado, diced 1/2 lemon 1/4 cup minced red onion 2 teaspoons fresh dil l1⁄2 teaspoon salt 1⁄2 teaspoon pepper  Instructions Peel and dice the boiled eggs and place in a medium mixing bowl.Add the avocado to the eggs and stir well. The...

You’ve probably heard about the growing numbers of obesity a lot in the past few years. Although much of the news around obesity centers on adults, childhood obesity is also a serious problem. According to the Centers for Disease Control and Prevention, 18.5% of children in the United States are...

Serves 4 Ingredients2 1/2 Italian sausage links28 oz can marinara sauce2 cups water1 teaspoon Better than Bouillon 2 zucchini's made into noodles4 oz buffalo mozzarella4 Tablespoons whole milk ricotta InstructionsTake the casings off the sausage and brown in a large soup pot.Add the marinara sauce and let cook for a...

INGREDIENTS 1⁄2 cup 0% fat Greek yogurt1 tablespoon Dijon mustard2 teaspoons Worcestershire sauceZest of 1 lemon (about 1 teaspoon) plus 2 tablespoons juice 1 clove garlic, gratedGrated parmesan (optional, add to nutrition facts if using) DIRECTIONS Whisk the yogurt, mustard, Worcestershire, lemon zest and juice, garlic, 3 tablespoons water, 1⁄2...

Yield 2 servings Ingredients2 overripe bananas1-2 tbsp unsweetened cocoa powder (or raw cocoa powder) InstructionsPeel the bananas and cut them into small pieces.Freeze them for 1 or 2 hours on a plate lined with parchment paper.Put the frozen bananas into a food processor or blender and pulse until smooth. Scrape...

Yield 4 servings Ingredients1 pound chicken breastFreshly ground pepper1 tablespoon olive oil1 tablespoon honey2 teaspoons chili garlic sauce3 tablespoons rice wine vinegar2 tablespoons low sodium soy sauce1 tablespoon natural no added sugar peanut butter 1⁄4 cup water1 medium zucchini, spiralized (about 1 cup)2 medium carrots, spiralized (about 1 cup)1 cup...

Ingredients: 2 large egg whites1/2 tsp. white vinegar1/4 tsp. cream of tartar1 tbsp. unsweetened cocoa powder 1. Line two large cookie sheets with silicone liner or parchment paper and preheat oven to 250 degrees. 2. In a large glass or metal bowl, and using an electric mixer fitted with a...

Have you ever heard of metabolic syndrome? While you may not know the name, odds are you know someone impacted by the condition. According to the Cleveland Clinic, 1 in 5 adults has metabolic syndrome; that number rises to 40% of people 60 and older. Overall, the Mayo Clinic estimates...

At Nova Physician Wellness Center, one of our goals is to help you develop long-lasting changes in your relationship with food and eating so that your healthier lifestyle feels more livable and sustainable. For those interested in focusing more on this issue on their own, we wanted to offer information...

Yield 6 servings  Ingredients: 1 pound extra lean ground turkey 1 cup chopped onion (medium) 3/4 cup chopped red bell pepper (medium) 3 cloves garlic, minced fine 1 15-ounce can kidney beans, drained 1 15- ounce can red beans, drained 1 14.5-ounce. can diced tomatoes, undrained 1 14.5-ounce can Mexican-style...

So you have survived summer, and fall is upon you. You are feeling great, getting in your weekly workouts, hitting your target calories, and have shed some weight or hit your body fat percentage. Just when you would love to get comfortable, the holiday season threatens to derail all of...

This kale and white bean soup recipe is a satisfying meal to warm up with in the cold Fall months.  INGREDIENTS:  2 tablespoons extra virgin olive oil  1 medium yellow onion, chopped  1 large carrot, chopped  1 large stalk celery, chopped  3 cloves garlic, minced  (1) 15 ounce can fire...

As the Chicken of the Sea website states, "Wild-caught tuna infused with extra virgin olive oil, herbs, and spices.Tiny fork included for easy, on-the-go snacking." This is a quick, grab and go type of option for snacks or part of a meal with a whopping 22 grams of protein. With...

At only 19.8g of protein per serving, this high protein chicken salad will keep you full until your next meal! INGREDIENTS:  ▪ 12oz chicken- sliced and cubed  ▪ 1 celery rib  ▪ 1/2 cup sweet pickle relish  ▪ 1⁄4 cup plain greel yogurt  ▪ 1 Tbsp fresh lemon juice  ▪...

Losing weight is much more than counting calories. There are many other factors that attribute to successful weight loss such as receiving emotional support, having an achievable fitness plan, and understanding how lifestyle plays a role. Many people fail to lose weight because most diet plans don’t take these things...

Sauteed Apples  Serves 1  Ingredients 2 tsp Coconut Oil 1 Apple 1/4 tsp Cinnamon 1/4 tsp Nutmeg pinch Sea Salt  Instructions In a small skillet, melt the coconut oil over medium heat Meanwhile, peel, core, slice the apple into 12-ish slices. I prefer to quarter the apple & cut each...

For your next party or get together, try setting an antipasto tray that is not only beautiful but filled with low-carb options that work with your meal plan.  NUTRITION FACTS: The nutrition for 1/4 of a whole platter serving is: 527 cals / 40.8g fat / 11g carbs / 4.3g...

Yield 3 servings Ingredients15.5 oz can Garbanzo beans, drained Oil for spraying SeasoningsCinnamon Sugar1 Tbsp granulated sugar1⁄2 tsp CinnamonRanch1 Tbsp ranch dressing packet BBQ1 1⁄2 tsp paprika1 tsp brown sugar 1⁄2 tsp celery salt1⁄2 tsp garlic powder 1⁄2 tsp dry mustard 1⁄4 tsp black pepper Chili Lime1 tsp chili powder...

Serves 4 Ingredients1 cup red lentils, uncooked (dry)3 cups water1 Tablespoon olive oil1 cup onions chopped14.5 oz can diced tomatoes1 1/2 teaspoons cumin1 Tablespoon each of chili powder, garlic powder, onion powder and paprika 1 teaspoon salt1/2 teaspoon cayenne powder1 teaspoon crushed garlic InstructionsAdd your olive oil and onions to...

You might have just begun on your weight-loss journey, or you could have been working on it for years. You’re exercising, eating right, and doing everything else the websites and your doctor tells you to … so why aren’t you losing weight? The truth is, many people aren’t aware of...

This roasted delicata squash recipe is a lower-carb alternative to sweet potato and can be turned into fries! At only 8g net carbs per serving, serve it as a delicious side dish or as a snack in between meals! INGREDIENTS: ▪ delicata squash (approx 1 lb) cut in half length-ways...

Moo-ve over dairy, there’s a new topping in town. Try this non-dairy version made with no artificial sweeteners or preservatives. It is non-dairy, vegan friendly and gluten-free. It is a delicious creamy whipped addition to your favoritefruit. Enjoy this guilt-free indulgence with only 10 calories per serving. INGREDIENTS:Coconut Milk (Coconut...

Made with a hearty base of 45% egg and 30% Swiss cheese, Trader Joe’s Egg Frittata has a fluffy texture that belies its protein-packed ingredient list. Earthy cauliflower, fried onions, and the aforementioned cheese create the classic, belly-warming breakfast profile: craveably savory and utterly delicious. To amp up the protein content, our...

Have you heard the term “diabesity?” It was coined to describe the link between type 2 diabetes and obesity, a major risk factor in developing the disease. The expert physicians at Nova Physician Wellness Center in Fairfax, Virginia, can help you manage “diabesity” and help you understand the connection between...