Ingredients 4 cups of fresh greens (e.g. spinach, kale, mustard, collard) 1/2 cup frozen berries 1 scoop of white chocolate whey protein Directions 1. In a blender, combine all ingredients. 2. Blend until smooth. ...
read more >The average Thanksgiving meal racks up over 2000 calories and can easily top 3000, which equates to almost a pound of body fat. This huge caloric load can really derail your diet and make getting on the scale the Monday after Thanksgiving a depressing experience. But with a little effort, treat yourself to a wonderful Thanksgiving day m...
read more >from Dr. Melina Would you rather eat a heart-healthy bowl of oatmeal with sliced strawberries and almonds or take medicine to lower your cholesterol? If you chose the more flavorful option, you’d achieve nearly the same benefits, according to research evaluating a cholesterol-lowering diet done by a group of Canadian researchers. ...
read more >Why do we crave comfort foods when the weather turns cold? And are there healthy substitutes? from Dr. Melina Jampolis This is an interesting question and one to which there is no simple answer. There is considerable research showing seasonal affective disorder (SAD) -- which affects 1% to 3% of the population -- is linked to increased a...
read more >Healthy Halloween Tips Halloween can be challenging for parents who are watching their weight and trying to keep their kids happy and healthy. My top tips for tackling Halloween are the following: Don't buy your favorite types of candy - you will be much less likely to nibble if you don't have your favorite candy bar in a cute little mi...
read more >Dr. Melina's Mini-Pumpkin, Banana, Chocolate Chip Muffins You may not know this about me, but I LOVE baking, especially muffins. I made up this healthy recipe that is perfect for a healthy Halloween treat (and makes a great breakfast year round if you make larger size muffins and eat with a cup of Greek yogurt or a mini-smoothie for protei...
read more >Cinnamon Apple Flax Serves 1-2 (double the recipe for a family of 4) Great on its own for breakfast or with a slice of whole grain toast and no sugar added jelly (not sugar-free). 1 cup unsweetened vanilla almond milk + 6 ounces plain nonfat Greek yogurt + ½ cup unsweetened apple sauce + 1 tbsp. ground flaxseed + &frac...
read more >Serves 2 Ingredients: 6 cups chopped arugula 5 ounce can water packed tuna, drained 1 cup red grapes, halved 1 apple, cored and cut into ½ inch pieces ¼ cup thinly sliced fennel 4 tablespoons balsamic vinaigrette 2 tablespoons sunflower seeds Directions: In a large salad bowl, toss a...
read more >Almond Butter and Banana Quesadilla Serves 1 Ingredients: Non-stick cooking spray 1 – 8 inch whole-wheat tortilla 1 Tablespoon almond butter ½ banana, sliced Directions: Spray a medium skillet with cooking spray. Heat over medium low heat. Cut tortilla in half. Spread 1 half with almond butter. Top wi...
read more >Cheddar Egg Muffin Serves 1 Ingredients: 1 egg dash salt dash pepper Non-stick cooking spray 1 sprouted grain English muffin, toasted 1 Tablespoon reduced-fat shredded Cheddar cheese 1 slice tomato Directions: Scramble egg with salt and pepper. Pour into a small ramekin (bowl) that has been sprayed with non-stic...
read more >