Be Healthy


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


Paddle Fit Basics Marianne Biffel, Marsh Creek Watersports Once the weather warms up it’s Time to get outside! Be Fit. Be Healthy. Be Happy.

Paddle Fit Basics



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


The Importance of Balance Dr. Geoff Winkley, Doctor’s Best Immediate Care Be Fit. Be Healthy. Be Happy.

The Importance of Balance


The Benefits of Core Training
Osteoporosis & Pilates Dr. Helise Bichefsky, Ageless Health Be Fit. Be Healthy. Be Happy.

Osteoporosis & Pilates



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


Mid-Week Make Over Increase the intensity of your walk in the park Simply stop every so often and do step ups on a curb or bench. Start with 10 reps per foot, making sure to get your entire foot on the top of the curb with each step. What’s a […]

Increase the Intensity of Your Walk



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


Recipe e10 chicken and farro
Pan Roasted Chicken with Cherry-Spinach Farro By: Executive Chef Dan Merola, Roots Café Download Recipe FARO INGREDIENTS 1 cup uncooked farro 1 1/8 teaspoons salt 1/4 cup dark cherry balsamic vinegar 1 tablespoon honey Pinch of black pepper 2 tablespoons extra-virgin olive oil 2 cups shredded roasted chicken 1 1/2 […]

Pan Roasted Chicken with Cherry-Spinach Farro


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


grains
by: Healthy Living Coach, Kerri Roberts Grains are a great source of  nutritional support. Whole grains are one of the best sources of dietary fiber. They are an excellent source of  the B-vitamin complex necessary for healthy nerves. So if you’re nervous, eat up! Most interestingly and importantly because whole […]

Great Grains