February 28, 2023

Strength Training: Essential for a Long and Healthy Life

Strength Training: Essential for a Long and Healthy Life Some of you may think of exercise as only doing “cardio”, meaning you are increasing your heart rate through activities such as brisk walking, running, bicycling, swimming, using cardio equipment at the gym (treadmill, stationary bicycle, elliptical, stair master etc.), or group exercise classes (Zumba, Step, Cycle). Cardiovascular exercise […]
February 23, 2023

Bean and Farro Soup

Bean and Farro Soup 12 Servings Ingredients 2-15.5 oz cans of cannellini beans, drained1 Tbsp olive oil1 large yellow or white onion, chopped3 stalks celery, chopped28-ounce can whole, peeled tomatoes, chopped (with liquid)2 medium carrots, chopped3 red or yellow potatoes, cut into ½-inch pieces2 cups pearled farro1/2 teaspoon salt2 tsp salt-free seasoning (like Mrs. Dash or Trader Joe’s […]
February 20, 2023

Zesty Tilapia with Pecans

Zesty Tilapia with Pecans 4 Servings Ingredients About 1.5 pounds tilapia fillets1/4 cup Nonfat Plain Greek Yogurt4 tsp Dijon mustardZest from 1 small lemon4 tsp fresh lemon juice2 tsp capers, minced2 Tbsp finely chopped pecans1/4 cup pankoFresh parsley, optional Directions 1. Preheat oven to 375°F. Blot the tillapia fillets with a paper towel and place on a lined […]
February 8, 2023

Spaghetti Squash with Eggplant Sauce

Spaghetti Squash with Eggplant Sauce 8 Servings Ingredients 4 pounds Spaghetti Squash, uncooked1 tablespoon olive oil1 medium eggplant, diced (about 4 cups)1 red onion, diced8 cloves garlic, minced1 red bell pepper, diced14 ounce can crushed or diced tomatoes15 oz can low sodium white navy beans, drained and rinsed1 tablespoon dry Italian seasoning1/2 teaspoon kosher salt1/4 teaspoon red chili […]
February 2, 2023

10 Tips for Goal Setting in the New Year

10 Tips for Goal Setting in the New Year Every January many people decide to make New Year’s Resolutions to help improve the quality of their lives. This time of year often fills people with hope that they can make changes in their lives. Many people set goals and aspire to follow through and meet their goals. In […]
February 2, 2023

Vegan Chocolate Applesauce Cake

Vegan Chocolate Applesauce Cake 10 Servings Ingredients 2 cups flour2/3 cup sugar1 Tbsp cornstarch2 tsp baking soda1/4 tsp salt1/2 cup cocoa powder2 cups unsweetened applesauce1 tsp vanilla Directions 1. Preheat oven to 325° F.2. Spray a bundt pan or a 10 inch spring form pan with nonfat cooking spray. A layered cake pan is not recommended due to […]
January 11, 2023

Sweet Potato Chickpea Salad

Sweet Potato Chickpea Salad 8 Servings Ingredients SaladOlive oil spray1 medium red onion, sliced into wedges1 large sweet potato5 oz baby kale1/2 Tbsp olive oil15 oz can chickpeas, drained and rinsed1 tsp cumin1 tsp garlic powder3/4 tsp chili powder1/4 tsp salt1/4 tsp black pepper Ranch Dressing1 cup plain nonfat Greek Yogurt2 Tbsp freshly squeezed lemon juice1 Tbsp dried […]
December 13, 2022

Beef Fajita Soup

Beef Fajita Soup 10 Servings Ingredients1.5 pounds beef stew meat, cut into 1 inch pieces2 green bell peppers, cut into 1/2 inch slices2 red bell peppers, cut into 1/2 inch slices1 large onion, cut in half and then sliced thinly1 Tbsp olive oil1 can (15 oz) pinto beans, rinsed and drained 1 can (15 oz) black beans, rinsed […]
December 6, 2022

3 Strategies to Make the Holidays Easier!

3 Strategies to Make the Holidays Easier! It is a busy time of year. There are holiday parties, Christmas shopping to do, gifts to wrap, travel plans, guests staying at your house, cold and rainy weather, and holiday treats everywhere you look! So how do you stay on track following the Basic Principles? Here are 3 strategies that […]