Blog Archive

How to Keep Your Weight Loss on Track During the Holiday Season Dec 1st, 2022

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...

Recipe of the Week 11/28: Healthier Pumpkin Truffles Nov 28th, 2022

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!) ...

Recipe of the Week 11/21: Slow Cooker Garlic Sweet Potato Mash Nov 21st, 2022

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...

Recipe of the Week 11/14: Mini Pecan Phyllo Tarts Nov 14th, 2022

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...

Recipe of the Week 11/7: Air Fryer Turkey Breast Nov 7th, 2022

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...

Why Losing Weight Gets Harder with Age (and What You Can Do About It) Nov 1st, 2022

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....

Recipe of the Week 10/31: Spinach Gratin Oct 31st, 2022

  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...

Recipe of the Week 10/24: French Onion Dip Oct 24th, 2022

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...

Recipe of the Week 10/17: 5 Ingredient Protein Pancakes Oct 17th, 2022

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...

Recipe of the Week 10/10: Turkey Pumpkin Chili Oct 10th, 2022

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...

What's Considered a Healthy Rate of Weight Loss? Oct 5th, 2022

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...

Recipe of the Week 10/3: Lighter Cheddar Broccoli Soup Oct 3rd, 2022

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...

Recipe of the Week 9/27: Protein Hot Chocolate Sep 27th, 2022

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...

Recipe of the Week 9/19: Everything Bagel Low-Carb Chicken Pizza Sep 19th, 2022

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...

I've Tried Everything to Help My Child Lose Weight: Can You Help? Sep 14th, 2022

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...

Recipe of the Week 9/12: Buffalo Brussels Sprouts w/ Crumbled Blue Cheese Sep 12th, 2022

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...

Recipe of the Week 9/6: Low Carb/Sugar Pumpkin Spice Latte Sep 6th, 2022

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...

Recipe of the Week 8/29: Low-Carb Zucchini Enchilada Aug 29th, 2022

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...

Recipe of the Week 8/22: Broiled Fish with Tomato Caper Aug 22nd, 2022

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...

Recipe of the Week 8/15: Greek Yogurt Paprika Chicken Aug 15th, 2022

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,...

I've Lost Weight: Now What? Aug 9th, 2022

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...

Recipe of the Week 8/8: Chicken Salad Aug 8th, 2022

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...

Recipe of the Week 8/1: Quina Salsa Egg Muffins Aug 1st, 2022

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...

Recipe of the Week 7/25: Greek Yogurt Fruit Salad Jul 25th, 2022

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...

Recipe of the Week 7/17: SCALLOPS, GRAPEFRUIT, ARUGULA AND SPINACH SALAD WITH CHAMPAGNE VINAIGRETTE Jul 18th, 2022

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...

Are Aerobic Exercise and Weight Training Equal in Importance? Jul 11th, 2022

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...

Recipe of the Week 7/11: Coleslaw Jul 11th, 2022

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   ...

Recipe of the Week 7/4: Egg White Muffins Jul 4th, 2022

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...

Recipe of the Week 6/27: Garden Tomato Sauce Jun 27th, 2022

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...

Recipe of the Week 6/20: Triple Berry Smoothie Jun 20th, 2022

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...

Recipe of the Week 6/13: Cilantro Lime Chicken Breast Jun 13th, 2022

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...

Recipe of the Week 6/6: Mini Bell Pepper Loaded Turkey Nachos Jun 6th, 2022

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...

Weight-loss Counseling for Help With Maintaining Weight Loss Jun 1st, 2022

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...

Recipe of the Week 5/30: SAUTÉED ZUCCHINI WITH PLUM TOMATOES May 30th, 2022

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,...

Recipe of the Week 5/23: Shrimp Salsa May 23rd, 2022

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: ...

Recipe of the Week 5/16: Buffalo Chicken Zucchini Skins May 16th, 2022

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...

Recipe of the Wee 5/9: Raspberry Coconut Chia Pudding Pops May 9th, 2022

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...

Recipe of the Week 5/2: Italian Sausage Patties May 2nd, 2022

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...

Why You Should Have an Individualized Exercise Plan May 1st, 2022

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...

Recipe of the Week 4/25: Low Sugar Fudge Apr 25th, 2022

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...

Recipe of the Week 4/18: Cajun Spiced Fish Apr 18th, 2022

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...

Recipe of the Week 4/11: Deviled Eggs Apr 11th, 2022

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...

Recipe of the Week 4/4: Mini Breakfast Meatballs Apr 4th, 2022

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...

What Are the Benefits of Nutritional Counseling? Apr 1st, 2022

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...

Recipe of the Week 3/28: Garlic Shrimp Mar 28th, 2022

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...

Recipe of the Week 3/21: Sweet and Spicy Glazed Salmon Mar 21st, 2022

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...

Recipe of the Week 3/14: Triple Berry Chia Pudding Mar 14th, 2022

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...

Recipe of the Week 3/7: Sriracha-Buffalo Cauliflower Bites Mar 7th, 2022

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...

Why Would I Need an Electrocardiogram? Mar 1st, 2022

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...

Recipe of the Week 2/28: Foil Packet Sausage and Peppers Feb 28th, 2022

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 ...

Recipe of the Week 2/21: Chicken Philly Cheesesteak Stuffed Peppers Feb 21st, 2022

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...

Recipe of the Week 2/14: Cauliflower Tortillas Feb 14th, 2022

  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...

Recipe of the Week: Tomato Parmesan Mini Quiche Feb 7th, 2022

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...

Six Serious Conditions That Are Linked to Pediatric Obesity Feb 1st, 2022

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...

Recipe of the Week: Spinach and Artichoke Dip Jan 31st, 2022

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...

Recipe of the Week: Veggie, Ham, and Cheese Breakfast Casserole Jan 24th, 2022

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...

Recipe of the Week Pizza Chicken Jan 14th, 2022

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...

Recipe of the Week 01/10: Buffalo Chicken Casserole Jan 10th, 2022

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...

Scientists Claim Overeating is Not the Primary Cause of Obesity–Point to More Effective Weight Loss Jan 5th, 2022

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...

Weight Loss in Patients With Obesity Can Significantly Reduce Risk of Severe COVID-19 Complications Jan 5th, 2022

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...

Researchers find the secret behind maintaining a healthy weight loss Jan 5th, 2022

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...

Recipe of the Week 01/03: Taco Soup Jan 4th, 2022

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...

What's the Secret to Maintaining My Weight Loss? Jan 1st, 2022

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...

Recipe of the Week 12/27: Low Carb Crockpot Lasagna Dec 27th, 2021

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...

Recipe of the Week 12/20: Chicken Noodle-less Soup Dec 20th, 2021

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...

Recipe of the Week 12/13: Cranberry Walnut Cookies Dec 13th, 2021

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...

Recipe of the Week 12/6: Low Carb Breakfast Hash Dec 6th, 2021

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...

Why Exercise Is Important Dec 1st, 2021

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,...

Recipe of the Week 11/22: Greek Yogurt Pumpkin Cheesecake Nov 22nd, 2021

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...

Recipe of the Week 11/15: Herbed Oven Roasted Sweet Potatoes Nov 15th, 2021

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...

Recipe of the Month 11/8: Sour Cream and Cheddar Mashed Cauliflower Nov 8th, 2021

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...

My Child Is Obese: Can You Help? Nov 2nd, 2021

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...

Recipe of the Month 11/1: Green Bean Casserole Nov 1st, 2021

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. ...

Recipe of the Week 10/25: Apple Pie Quinoa Breakfast Bowl Oct 25th, 2021

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...

When to Consider Weight-Loss Surgery Oct 21st, 2021

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...

Recipe of the Week 10/18: Pumpkin Spice Latte Oct 18th, 2021

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...

Recipe of the Week 10/11: Cranberry-Balsamic Chicken Thighs Oct 11th, 2021

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...

Recipe of the Week 10/4: Halloween Stuffed Peppers Oct 4th, 2021

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...

Recipe of the Week 9/27: Caramelized Onion, Red Pepper, and Zucchini Frittata Sep 27th, 2021

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...

Recipe of the Week 9/20: Quinoa Breakfast Bowl Sep 20th, 2021

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...

Recipe of the Week 9/13: Greek Turkey Burgers Sep 13th, 2021

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...

Recipe of the Week 9/6: Kale Salad with Quinoa and Cranberries Sep 6th, 2021

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...

Consider These Benefits of Exercise Sep 1st, 2021

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...

Recipe of the Week 8/30: Baked Banana Aug 30th, 2021

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...

Recipe of the Week 8/23: Savory Cottage Cheese Aug 23rd, 2021

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...

Recipe of the Week 8/16: Grilled Chicken Bruschetta Aug 16th, 2021

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...

Recipe of the Week 8/9: Low Yolk Egg Salad Aug 9th, 2021

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...

Which Diet Is Right for Me? Aug 3rd, 2021

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...

Recipe of the Week 7/26: Burger Bites Jul 26th, 2021

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...

Understanding How Aerobic Exercise Works Jul 22nd, 2021

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...

Recipe of the Week 7/19: Watermelon "Pizza" with Feta and Balsamic Jul 19th, 2021

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...

Recipe of the Week 7/12: Red, White, and Blueberry Cupcakes Jul 12th, 2021

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...

Recipe of the Week 7/5: Low Carb Potato Salad Jul 5th, 2021

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...

Recipe of the Week 6/28: Mozzarella and Watermelon Salad Jun 28th, 2021

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...

Treating Pediatric Obesity Jun 23rd, 2021

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...

Recipe of the Week 6/21: Marinated Chicken Skewers Jun 21st, 2021

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...

Recipe of the Week 6/14: Jicama and Strawberry Salad Jun 14th, 2021

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...

Recipe of the Week 6/7: Herb Stuffed Burgers Jun 7th, 2021

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...

Recipe of the Week 5/24: Greek Yogurt Chocolate Mousse May 24th, 2021

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...

How Nutrition Counseling Can Improve Your Health May 17th, 2021

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...

Recipe of the Week 5/17: Atoria's Family Bakery Cauliflower & Coconut Mini Lavash Flatbread May 17th, 2021

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...

Recipe of the Week 5/10: Salmon with Curried Yogurt & Cucumber Salad May 10th, 2021

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...

Recipe of the Week 5/3: Antipasto "Tacos" May 3rd, 2021

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...

Recipe of the Week 4/26: Shrimp Lettuce Wraps with Peanut Sauce Apr 26th, 2021

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...

Recipe of the Week 4/19: Baked Ham Recipe with Honey Mustard & Apples Apr 19th, 2021

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...

Recipe of the Week 4/12: Egg and Avocado Spaghetti Squash Boats Apr 12th, 2021

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...

The Importance of an Exercise Plan Apr 11th, 2021

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...

Recipe of the Week 4/5: Air Fryer Radishes Apr 5th, 2021

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...

Recipe of the Week 3/22: Shamrock Eggs with Braised Spinach Mar 22nd, 2021

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) ...

Recipe of the Week 3/15: Guacamole Deviled Eggs Mar 15th, 2021

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,...

The Many Benefits of Telehealth Mar 8th, 2021

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...

Recipe of the Week 3/8: Spicy Kale Pesto & Zucchini Noodles Mar 8th, 2021

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, ...

Recipe of the Week 3/1: Grilled Chicken with Spinach and Mozzarella Mar 1st, 2021

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...

Recipe of the Week 2/22: Egg Roll in a Bowl Feb 22nd, 2021

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...

Recipe of the Week 2/15: Chocolate Covered Strawberries Feb 15th, 2021

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...

Recipe of the Week 2/8: Perfect Filet Mignon for Two Feb 8th, 2021

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...

Do I Need a Medical Weight-Loss Plan? Feb 3rd, 2021

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...

Recipe of the Week 2/1: Loaded "Faux-tato" Skins Feb 3rd, 2021

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...

Recipe of the Week 1/25: Garlic Ranch Chicken Jan 25th, 2021

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...

Recipe of the Week 1/18: Chicken Escarole Soup with Meatballs Jan 18th, 2021

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,...

Recipe of the Week 1/11: Cauliflower Pizza Crust Jan 11th, 2021

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...

Five Risks of Fad Diets Jan 4th, 2021

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...

Recipe of the Week 1/4: Mixed Baby Greens Jan 4th, 2021

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...

Recipe of the Week 12/28: Snowball Christmas Cookies Dec 28th, 2020

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...

Recipe of the Week 12/21: Ham & Gruyere Mini Quiches Dec 21st, 2020

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...

Exercise Tips for Cold Weather Dec 14th, 2020

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...

Recipe of the Week 12/14: Seafood Gumbo Dec 14th, 2020

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...

Recipe of the Week 12/7: Christmas Cauliflower Casserole Dec 7th, 2020

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...

Recipe of the Week 11/30: Roasted Green Beans with Mushrooms, Balsamic, and Parmesan Nov 30th, 2020

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...

Recipe of the Week 11/23: Pumpkin Mousse Fluff Nov 23rd, 2020

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...

Recipe of the Week 11/16: Lighter Sweet Potato Casserole Nov 16th, 2020

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...

5 Benefits of Eating More Fiber Nov 11th, 2020

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...

Recipe of the Week 11/9: Low carb & gluten free Turkey stuffing/ dressing Nov 9th, 2020

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...

Recipe of the Week 11/2: Sour Cream and Cheddar Mashed Cauliflower Nov 2nd, 2020

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...

Recipe of the Week 10/26: Avocado and Wasabi Halloween Deviled Eggs Oct 26th, 2020

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...

Recipe of the Week 10/19: Meringue Ghosts Oct 19th, 2020

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...

What You Need to Know About High Cholesterol in Children Oct 13th, 2020

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...

Recipe of the Week 10/12: Balsamic Roasted Carrots and Green Beans Oct 12th, 2020

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...

Recipe of the Week 10/5: Pumpkin Chili Oct 5th, 2020

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...

Recipe of the Week 9/28: Loaded Bell Pepper Nachos Sep 28th, 2020

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...

Find an Exercise Plan That Works With Your Lifestyle Sep 22nd, 2020

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...

Recipe of the Week 9/21: Oil-Free Pesto Sep 21st, 2020

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...

Recipe of the Week 9/14: Yogurt Based Mayonnaise Sep 14th, 2020

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...

Recipe of the Week 9/7: Buffalo Chicken Meatballs Sep 7th, 2020

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...

Recipe of the Week 8/24: California Burger Wraps Aug 24th, 2020

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,...

Guiding Your Child Through Weight Loss Aug 23rd, 2020

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...

Recipe of the Week 8/17: Tequila Lime Shrimp Zoodles Aug 17th, 2020

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...

Recipe of the Week 8/10: Caprese Salad Kabobs Aug 10th, 2020

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...

Recipe of the Week 8/3: Grilled Peaches with Honey and Yogurt Aug 3rd, 2020

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...

Recipe of the Week 7/27: Grilled Chicken Kabobs Jul 27th, 2020

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...

Recipe of the Week 7/20: Portobello Mushroom Burger Jul 20th, 2020

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...

Fitness Myths Debunked Jul 16th, 2020

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...

Recipe of the Week 7/13: Tuna Poke Bowl with Cauliflower Rice Jul 13th, 2020

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...

Recipe of the Week 7/6: Red, White and Blue Parfaits Jul 6th, 2020

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...

5 Superfoods You Should Integrate Into Your Diet Jun 23rd, 2020

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...

Recipe of the Week 6/22: Eggplant Pizzas Jun 22nd, 2020

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...

Recipe of the Week 6/15: Black Bean Hummus Jun 15th, 2020

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...

Recipe of the Week 6/8: Baked Cauliflower "Mac" and Cheese Jun 8th, 2020

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...

Recipe of the Week 6/1: Creamy Shrimp and Celery Salad Jun 2nd, 2020

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...

Recipe of the Week 5/25: Watermelon Pizza May 25th, 2020

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...

Recipe of the Week 5/18: Strawberries Romanoff May 18th, 2020

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...

Recipe of the Week 5/11: Shrimp Salsa May 11th, 2020

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:...

Recipe of the Week: Cinco de Mayo Edition May 5th, 2020

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...

Recipe of the Week 5/4: Turkey Taco Lettuce Wraps May 4th, 2020

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...

Recipe of the Week 4/27 - Buffalo Shrimp Lettuce Wraps Apr 27th, 2020

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...

How to Find an Exercise Plan That is Right for You Apr 24th, 2020

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...

Recipe of the Week 4/20 - Bell Pepper Egg Boats Apr 20th, 2020

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...

Recipe of the Week 4/13 - Tuna Salad Deviled Eggs Apr 13th, 2020

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...

Obesity and Coronavirus Apr 10th, 2020

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

Recipe of the week 4/6 - Cauliflower Popcorn Apr 6th, 2020

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...

The Amazing Benefits of Sleep Mar 25th, 2020

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...

Coping with Stress and Anxiety During the Coronavirus Pandemic Mar 25th, 2020

 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...

Recipe of the Week 3/23 - Zucchini Noodle Carbonara Mar 23rd, 2020

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...

100% VIRTUAL VISITS WITH NPWC Mar 18th, 2020

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...

Recipe of the Week 3/16 - Cuban Chicken with Citrus Avocado Salsa Mar 16th, 2020

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...

Recipe of the Week 3/9 - Corned Beef and Cabbage Mar 9th, 2020

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...

The Benefits of Nutrition Counseling Mar 5th, 2020

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...

Recipe of the Week 3/2 - Meatball-stuffed Spaghetti Squash Mar 2nd, 2020

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...

Start Fresh this Year with a Diet that Works Feb 25th, 2020

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...

Recipe of the Week 2/24 - Tomato Basil Soup Feb 24th, 2020

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....

Recipe of the Week 2/17 - Avocado, Orange and Jicama Salad Feb 17th, 2020

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...

Recipe of the Week 2/10 - Cauliflower Mash Feb 10th, 2020

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...

Recipe of the Week 2/3 - Healthy Buffalo Chicken Dip Feb 3rd, 2020

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...

Recipe of the Week 1/27- Frozen Greek Yogurt Bites Jan 27th, 2020

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...

Recipe of the Week 1/20- Cauliflower Pizza Crust Jan 20th, 2020

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...

Recipe of the Week 1/13 - Broccoli Quinoa Casserole Jan 13th, 2020

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...

Recipe of the Week 1/6- Avocado Egg Salad Jan 6th, 2020

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...

How to Fight Back Against Childhood Obesity Jan 1st, 2020

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...

Recipe of the Week 12/30 - Zucchini Lasagna Soup Dec 30th, 2019

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...

Recipe of the Week 12/23 - Simple Creamy Salad Dressing Dec 23rd, 2019

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...

Recipe of the Week 12/16 - Chocolate Banana Ice Cream Dec 16th, 2019

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...

Recipe of the Week 12/9 - Low Carb Pad Thai Dec 9th, 2019

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...

Recipe of the Week 12/2 - Chocolate Peppermint Meringue Cookies Dec 2nd, 2019

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...

Insulin Resistance as the Underlying Cause of Metabolic Syndrome Dec 1st, 2019

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...

Eat Right Now App – A Tool for Creating a Better Relationship with Eating Nov 27th, 2019

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...

Recipe of the Week - 11/25 Low Fat Chili Nov 25th, 2019

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...

Holiday Tips & Tricks Nov 19th, 2019

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...

Recipe of the Week - 11/18 Kale & White Bean Soup Nov 18th, 2019

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...

Recipe of the Week - 11/11 Tuna Infusions Nov 11th, 2019

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...

Recipe of the Week - 11/4 High Protein Chicken Salad Recipe Nov 4th, 2019

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  ▪...

5 Benefits Of A Personalized Weight Loss Plan Nov 1st, 2019

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...

Recipe of the Week 10/28 - Sauteed Apples Oct 28th, 2019

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...

Recipe of the Week 10/21 - The Perfect Low Carb Antipasto Tray Oct 21st, 2019

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...

Recipe of the Week 10/14 - Crispy Air Fryer Chickpeas Oct 14th, 2019

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...

Recipe of the Week 10/7 - Spicy Mexican Red Lentils Oct 7th, 2019

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...

Why Nutrition Counseling Is Critical to Your Weight-Loss Plan Oct 1st, 2019

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...

Recipe of the Week 9/30 - Roasted Delicata Squash Sep 30th, 2019

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...

Recipe of the Week 9/23 - Strawberries with Coconut Whipped Cream Sep 23rd, 2019

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...

Recipe of the Week 9/16 - Trader Joe's Egg Frittata Sep 16th, 2019

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...

The Link Between Obesity and Diabetes Sep 1st, 2019

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...

Here’s How Your Mental Health Affects Your Weight Aug 13th, 2019

Losing weight can be an overwhelming project for most people, but those suffering with anxiety, depression, and other conditions affecting mental health may have an even more difficult time shedding those excess pounds. Studies show that there’s a link between certain mental health issues and obesity. And obesity brings a...

Why Metabolic Testing is Pivotal to Successful Weight Loss Jul 26th, 2019

Do you desperately want or need to lose weight for your health? Does every new diet, pill, or exercise machine promise the moon but fall short of your goals? Say goodbye to fad diets and bottles of laxatives dressed up like herbal remedies: Medically guided weight loss is the safest,...

Have You Heard of Obesity Treatment? Jun 13th, 2019

Living with obesity can prevent you from living your best life. While you know you need to lose weight, doing so requires more than dieting and determination. If you’re ready for long-term weight loss but not interested in a surgical approach, you may benefit from obesity treatment. Obesity treatment provides...

5 Helpful Tips to Get Your Children Excited About Exercise May 10th, 2019

If you think your kids are less active than you were at their age, statistics show you’re probably right. According to data from the U.S. Department of Health and Human Services, only about one-third of kids are physically active today, and most kids spend nearly eight hours every day in...

So Many Diet Trends! How to Select the Best One for You Apr 25th, 2019

If you’re overweight, you’re in good company. According to the National Institutes of Health, more than two-thirds of all adults in the U.S. are overweight, and of those, half are considered clinically obese. Numerous studies have shown just how unhealthy it can be to carry around extra pounds. Being overweight...

Choosing an Exercise Plan That Works Best With Your Lifestyle Mar 1st, 2019

We all know exercise is good for us, but sometimes, just the idea of going to a gym is enough to make us burrow deeper into the couch cushions. If you’re used to a sedentary lifestyle, if you’re overweight or if you’ve never had luck sticking to an exercise program...

Why a Medical Weight Loss Program Could Be the Best Option for You Feb 11th, 2019

Being overweight can make you feel less confident and less attractive. But that’s not the only way the weight is changing your life. Those excess pounds you’re carrying could be taking a big toll on your health too. Losing weight can make a dramatic difference in your risks for serious medical...

Put Your Health First This Year: How a Customized Weight Loss Program Can Help Jan 11th, 2019

The new year has arrived, and that means it’s the time when most of us make at least a few resolutions aimed at improving our lives during the next 12 months. If you’re like most people, there’s a good chance at least one of those resolutions has to do with...

How Nutritional Counseling Can Help Guide You Dec 21st, 2018

Learning about health and nutrition can help prevent you from becoming a "medical statistic," one of the more than 93 million Americans at risk for health problems stemming from overweight and obesity. Those medical issues include high blood pressure, high cholesterol, arthritis, low energy and lethargy, type 2 diabetes, heart attack, stroke, and...

The Many Benefits of Regular Exercise Other Than Weight Loss Nov 27th, 2018

The fact that a healthy diet and regular exercise can lead to weight loss is no big secret. In fact, it's the single biggest reason why gym memberships are a hot commodity during the first week of January when people are excited about their New Year's resolutions. But the exercise...

Why a Customized Weight Loss Program Is Right For You Oct 31st, 2018

It's no secret that losing weight can have a far-reaching impact on your overall health. Not only can losing just 10 percent of your body weight improve your heart function and blood pressure, University of Michigan's Chronic Pain and Fatigue Research Center has found that losing weight can impact a person's pain...

The Importance of Helping Children Learn to Maintain a Healthy Weight Sep 14th, 2018

Over the years, the number of overweight children in the country has dramatically increased. It’s estimated that around 10% of children between the ages of 4 and 5 are overweight. For many children, being overweight is the result of unhealthy eating patterns and a sedentary lifestyle.Since September is National Childhood...

The Best Exercises for Patients with Arthritis Aug 24th, 2018

Regular exercise is good for your overall health. But what if you have arthritis? Does the extra strain on your joints from exercising make the pain worse? No. In fact, exercise may actually help improve the symptoms of arthritis. Exercise increases the strength and flexibility of the muscles and other...

10 Tips for Staying on Your Weight Loss Plan While Traveling Jul 25th, 2018

From the stress of busy airports to an altered sleeping and eating schedule, traveling can throw you off your routine and make it difficult to stick to your weight loss plan. When you’ve worked hard to adopt healthier habits and make better choices, it’s only natural that you don’t want...

Losing Weight Lowers Your Risk for These Eight Critical Health Issues Jun 29th, 2018

Being overweight or obese puts you at risk for serious health complications. The good news is that you don’t have to lose a massive amount to improve your health and lower your risk. You may be surprised to know that losing just 5-10% of your starting weight is enough to...