Healthy Eating


A Healthier Fish Taco From: Executive Chef Tim Smith, Station Tap Room Serves: 4 Download Recipe Ingredients Grilled Pineapple Salsa ½ pineapple pealed and grilled 4 jalapenos 1 red pepper 1 small lime (zest and juice) ½ red onion diced ¼ bunch cilantro Ginger Lime Crema 1 ¼ oz ginger […]

Mahi Mahi Lettuce Wrap


My Friday Fit Tip Easy Ways to Keep Your Food Portions in Check When Dining Out Order the appetizer portion as your dinner portion. Split your meal with a friend. As soon as your dinner arrives, immediately put ½ away to take home. Be Fit, Be Healthy, Be Happy!

Eat Smart When Dining Out


Weight Loss team blog
Healthier, Practical, Lifelong Weight Loss Rules by Dr. Lauren Schofield Statistics reveal that weight loss is America’s number one “New Year’s Resolution”, with 48% choosing to shed the pounds this January 1st. Gym membership soar, diet gimmicks rage and only 8% of those will succeed after 6 weeks. Sad, but […]

Rethinking the Rules of Weight Loss



Vegan Dinner - Friday Fit Tip
My Friday Fit Tip Less Meat – Lower Blood Pressure Studies show that eating less meat can help to lower blood pressure. Not ready to go vegan? Keep in mind those same studies show that even going vegetarian part time has a lot of benefits, try a meat free dinner […]

Easy Tip to Help to Lower Your Blood Pressure


vegetable frittata - e13
Vegetable Frittata From: Chef Olga Sorzano Yields: 4 Download Recipe Ingredients 4 eggs, beaten 4 oz cheddar, grated 1 tablespoon butter 1/2 medium onion, chopped 1/2 cup Shiitake Mushrooms, sliced 1/3 cup tomatoes, chopped 1/2 cup asparagus spears, chopped Sea salt and freshly ground pepper to taste Directions Whisk together […]

Vegetable Frittata


Healthy Dinners
Healthier Dinner Tips Make Dinners Healthier Eat at least 2 hours before bed. Make dinner the last time you eat each day. Be Fit, Be Healthy, Be Happy!

Healthier Dinners



processed sugar
Mid-Week Make Over It’s Easy to Eliminate Processed Sugar According to the New York Times, 75% of packaged foods in the U.S. contains added processed sugar. An easy way to help eliminate some of the processed sugar is to simply swap one prepackaged snack each day this week with a […]

Eliminate Processed Sugar


Shrimp stuffed peppers e12
Shrimp stuffed peppers By: Executive Chef, Ryan Sulikowski, Lotus Farm to Table Makes 4 Download Recipe Ingredients: 2 lb u22-26 shrimp, cleaned and deveined 1 lime 1 pinch chopped cilantro 1 pinch sliced scallion 1 pinch sliced chive 1 small bunch fermented cucumber, or pickled cucumber as substitute 1 T thinly […]

Shrimp Stuffed Peppers


pumpkin almond cake, e11
Pumpkin Almond Cake By: Margart Andraos, The Mediterranean Restaurant Download Recipe Ingredients: 6 eggs separated (warm eggs ahead) 1 cup sugar (measured ½ cup and ½ cup) 1 ½ cups pumpkin pureed ¼ tsp cream of tartar (optional) 1 ½ cups almond flour 2 tsp cinnamon 1 tsp ginger ¼ tsp […]

Pumpkin Almond Cake



Healthy Lunch
Mid-Week Make Over It’s Easy to Eat a Healthier Lunch What’s a Mid-Week Make Over? Because we believe “Small Changes make a Big Difference,” every week we are going to be posting & tweeting simple ideas, tips, tricks, switches or changes that you can EASILY – and that’s the key […]

Healthier Lunch


green tea
My Friday Fit Tip Do you like green tea? Participants in a stress study who drank several cups of green tea everyday reported less psychological distress than those who drank 1 cup. Be Fit, Be Healthy, Be Happy!

Green Tea


fruits and veggies
Mid-Week Make Over Eat More Fruits & Veggies! Did you know that we are supposed to eat at least 9 servings of fruits & veggies everyday? That’s approximately 4½ cups. Sounds like a lot but if you add 1 fruit and veggie into every meal today you will be a […]

Eat More Fruits and Veggies



My Friday Fit Tip The path to a healthier you starts with the next thing you decide to eat. Be Fit, Be Healthy, Be Happy!

A Healthier YOU


single serving size
Mid-Week Make Over Quick Tip: Save Calories & Money Instead of purchasing single serving size snacks simply divide your favorite bag or box of snacks into single serving portions.   What’s a Mid-Week Make Over? Because we believe “Small Changes make a Big Difference,” every week we are going to […]

Save Calories and Money


Salmon & Roasted Artichoke Recipe by: Executive Chef, Ryan Sulikowski, Lotus Farm to Table Makes 4 Download Recipe Ingredients: 4 – 6 oz filet of salmon , skin side down on towel to keep dry 2 global artichokes, cleaned and sliced, holding in lemon water 1 bu broccoli rabe blanched 2 […]

Salmon & Roasted Artichoke