What are the benefits of chocolate
By Shelley Rosenberg, BA, CPT, PN1 What comes to mind when you hear the word chocolate? I asked a few different people this question and here are some responses I got – “Yum”, “Delicious”, “Sugar”, “Guilty pleasure”, “Immediate shame”. Here are some facts about chocolate that might change what you think when you hear that […]
Food and Family
By Hannah Alderfer, BA, CPT, FMSC Food is not only a fuel. Food is not just for your taste buds either. Food can do so much more. Being a personal trainer and having completed a degree in exercise science, I rarely go a meal without thinking what I might create to make it healthier for […]
Holiday Swap Ideas
By Kim Wagler, BA, CPT With the commitment to surviving the holidays I want to really impress upon you the importance of portion control. You can trade out as many dishes as you want but without controlling those portions, you will still gain weight. That being said, I would like to share with you some […]
Healthier School Year
By Kim Wagler, BA, CPT We’ve all said it: “But my kid is a picky eater!” And you’re right!. Most kids aren’t excited about a cold piece of grilled chicken breast, hummus and veggies, and a piece of fruit for lunch. If you do have a child who enjoys that, wait until they sit […]
Apple Sandwiches
Ingredients: 1 large apple cored and sliced to make rings (about 4-6 slices) Any filling you want — peanut butter, cream cheese and dried fruit, other nut butters, or cheese slices Lemon juice Directions: Use the apple rings to make a sandwich with your filling. If putting it in a lunch for later, squeeze a […]
Apple Walnut Salad
Ingredients: Salad 2 Braeburn or Fuji apples, cut into bite-sized pieces 6 cups mixed salad greens 1/4 cup chopped walnuts 2-3 Tbsp. freshly grated Parmesan cheese Dressing 1/4 cup walnut or olive oil 2 Tbsp. apple juice 2 Tbsp. balsamic vinegar 1/2 tsp. Dijon mustard 1/4 tsp. salt and freshly ground pepper Directions: In a […]
Pick Your Own Fresh Fruit
By Mary Vlahos Fall brings with it a variety of traditions such as campfires, hayrides, and carving pumpkins. Have you ever thought of picking fruit as a fun fall tradition? It’s a great way to ensure your apples are super fresh, and it’s something the entire family can enjoy. Buying fresh fruit from the store […]
Peach Melba
Peach Melba Ingredients: 2 medium peaches, peeled, halved and pitted 2 teaspoons fresh lemon juice 3 cups raspberries 2 teaspoons sugar 1 – 16 ounce container sugar-free vanilla nonfat frozen yogurt In medium bowl, toss peaches with lemon juice; set aside. In small bowl, crush half the raspberries; toss with sugar. If desired, microwave on […]
Stovetop Veal Parmesan
Stovetop Veal Parmesan Ingredients: 1 tablespoon flour 1/2 teaspoon dried basil 4 thin-sliced veal cutlets, 3 ounces each (1/8” thick) 2 cups marinara sauce 3/4 cup shredded part-skim Mozzarella cheese 4 tablespoons Parmesan cheese Directions: Spray large nonstick skillet with nonstick olive oil cooking spray; heat. Combine flour and basil then sprinkle on a sheet […]
Nutrition Quiz
How Well Do You Know the Food You Eat? A Nutrition Quiz By Mary Vlahos Getting the proper nutrition is as much what not to eat as it is what to eat. Reading labels and doing online research about nutrition is time consuming but necessary. Here is a short quiz to get you going. You […]
Baked Potatoes as a Meal
Baked Potatoes as a Meal Ingredients: 1 Baking Potato – (small potato – 1 3/4 inches to 2 1/2 inches in diameter = 110 calories, 0 g fat, 24 g carb, 3 g protein) (medium potato – 3 inches to 4 1/4 inches in diameter = 140 calories, 0g fat, 31g carb, 4g protein) Directions: […]
Orange-Poppy Seed Crisps
Ingredients: ¾ cup all-purpose flour 1 tablespoon poppy seeds ¼ cup sugar 3 tablespoons reduced-calorie tub margarine 2 teaspoons grated orange or lemon zest Pinch salt Directions: Preheat oven to 350° F; spray nonstick baking sheet with nonstick cooking spray. In small bowl, combine flour and poppy seeds. In large bowl, beat the sugar, margarine, […]