Baked Lemon Salmon

Serves: 1 | Serving Size: 1 plate Ingredients: 
 1 3-ounce salmon fillet 1/2 lemon, halved 1 Yukon gold potato 1/4 teaspoon butter 1 teaspoon fresh parsley 4 asparagus spears 1 teaspoon fat-free Thousand Island dressing 1 slice of tomato Directions: 
 Preheat the oven to 425 degrees Fahrenheit (F). Season the salmon fillet with…

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Building a Healthy Eating Pattern

The 2015-2020 edition of the Dietary Guidelines for Americans was recently released and there has been a shift in the recommendations from a concentration on individual nutrients to a focus on a generally healthy eating pattern. But what exactly is an “eating pattern”? An eating pattern is the summative intake of all food eaten in…

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Three dangers of overeating

Satisfied or Stuffed? Food, food, glorious food! It not only fills your tummy, but it can be used to ease sadness, distract from boredom, and cope with stress. No wonder it’s so easy to eat too much. Fast food restaurants on every corner, super-size portions, and mindless eating make overeating a common occurrence these days.…

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Beans Instead of Meat

The research is clear: beans are a superior choice to ground beef when it comes to fiber and saturated fat. Beans have almost half the calories, roughly 20 fewer grams of fat, and 6 grams more fiber than the same serving of ground beef. Now let’s talk price. Ground beef usually costs between $5.69 to…

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Making the Love Reconnection

Feel disconnected from your spouse? Take these steps to reconnect. Ever feel like you and your spouse are two ships passing in the dark? Between work, chores, and caring for the kids, you have little time to truly connect. You see each other briefly during the morning rush and a short while in the evening…

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Going Gluten-Free?

Signs and symptoms that you have gluten sensitivity and need to change your diet. You hear a lot these days about gluten. More and more people are deciding to go gluten-free in an effort to lose weight or improve health. Many believe gluten (a protein found in wheat, rye, and barley) could be responsible for…

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Stretch and Strengthen to Reduce Back Pain

At no time in human history have we been this sedentary. We sit so much, day in and day out. And the consequences are making themselves apparent in our bodies. Take our backs: Eighty percent of people will have back pain at some point in their lives. That can be merely annoying, or debilitating—but you…

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Body Over Mind

Anabolic steroid abuse—when your performance and appearance become more important than your health. Maybe you’ve heard it called Juice, Gear, Roids, or Stackers. Anabolic-androgenic steroids go by various code names. A synthetic version of testosterone (the male sex hormone), anabolic steroids are illegally abused by athletes and bodybuilders in an effort to improve performance or…

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Cozy Winter Soup

Pumpkin Almond Soup Serves: 6 | Serving Size: 1 cup Ingredients: 2 cups roasted pumpkin, without seeds or skin Olive or avocado oil spray 1/2 onion, diced 1/2 cup sliced or slivered almonds 1/4 tsp garlic powder 1/8 tsp white pepper 1/8 tsp black pepper 1/8 tsp chili powder (ancho chilies are nice here) Pinch…

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Winter Squash Made Easy

Spaghetti, acorn, butternut, pumpkin, kabocha, and hubbard are just a few of the popular winter squashes available in most grocery stores. They are all rich in nutrients and relatively low in calories. In fact, one cup of cooked butternut squash has only 63 calories, yet it has almost 300% of a day’s supply for vitamin…

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