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Apple Crisp

Apple Crisp This is a great dessert for the whole family.  You can add a scoop of low-fat frozen yogurt but make sure you add the additional calories to your daily total.8 servings ½ cup whole-wheat flour ¾ cup old fashioned oatmeal ½ cup packed light brown sugar 1 teaspoon ground cinnamon ½ teaspoon nutmeg […]

Cranberry Walnut Salad

Cranberry Walnut Salad This flavorful side salad goes particularly well with chicken, turkey, or a white fish or on its own as a snack. 1 serving 1 cup mixed greens 8 walnut haves, chopped 2 tablespoons dried cranberries 2 tablespoons low fat-feta cheese 2 tablespoons low fat balsamic dressing (Trader Joe’s fat free or Whole […]

Essential Fats

1.  Essential fats, specifically EPA and DHA (found in fish oil supplements and cold water fish), work to keep your blood from getting too sticky, which decreases the likelihood of clots that can lead to heart attack and stroke.  EPA also supports production of hormone-like prostoglandins, which also helps reduce the risk of clotting, and […]

HEALTHY MILK FROM HEALTHY COWS

You can only get healthy milk from a healthy cow!  Many women who are going through menopause are told by their physicians to be cautious with or possibly limit their intake of dairy products because of the hormones used on cows.  Choose organic milk that is taken from animals that have been grass fed and […]

Vegetable Tofu Stir Fry

Vegetable Tofu Stir Fry Tofu is very easy to digest and is an excellent alternative source of protein if you don’t want to eat meat.  Replace the fresh vegetables with a package of frozen pre-cut stir fry vegetables if you’re short on time. You will still get the same nutritional value.  You can also replace […]

Chicken Fajitas

Chicken Fajitas You can try a different source of protein each time you make fajitas. This recipe calls for chicken but you can also try a lean cut of steak, seitan, or extra-firm tofu.  First start with your favorite and then next time, try something new!  Variety is the spice of life! If you decide […]

Carbohydrates

Carbohydrates The recent low carb diet craze has left many people with the impression that carbs are the enemy.  This is absolutely not true!  Carbohydrates are essential to your diet, providing fuel for your muscles, and important nutrients for your brain.  There are two kinds of carbohydrates that occur naturally in our food: simple sugars […]

California Sunshine Protein Smoothie

Jeanette’s California Sunshine Protein Smoothie A smoothie is an excellent choice if you have to have breakfast on the go!  If you are picking up a smoothie at the gym or local smoothie shop, be sure to ask about all of the ingredients that are being added so you don’t get one filled with sugar […]

Garlic Spinach

Garlic Spinach Calorie for calorie, spinach provides more nutrients than any other food. Spinach is packed full of iron, vitamin C, vitamin A, vitamin K, folate, magnesium, protein, omega-3 fatty acids, and phytonutrients that fight against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time.  It is also a versatile vegetable […]

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