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  • Asnow89


    Here are some great healthy recipes to help you stay fit and healthy in the new year. We are focusing on seasonal salads, soups, roasted meats, and more to get you through those chilly winter months. Enjoy!


    1. Barley, Beef and Kale Soup
    TIP: Kale is one of the healthiest superfoods.

    2. Chicken and Cucumber Cold Salad
    TIP: Use agave nectar or honey instead of sugar.

    3. Confetti Black eyed Peas Salad
    TIP: Black eyed peas are rich in fiber and potassium.


    4. Asparagus and Mushroom Stew
    TIP:Asparagus has a ton of vitamin K and A.

    5. Chicken Paprika
    TIP: Spicy foods help kickstart your metabolism.


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  • Asnow89


    Here are some great healthy recipes to help you stay fit and healthy in the new year. We are focusing on seasonal salads, soups, roasted meats, and more to get you through those chilly winter months. Enjoy!


    1. Grilled Vegetable Fajitas
    TIP: Use black beans and whole wheat tortillas instead of refried beans and flour tortillas.

    2. Brown Rice Chicken Skillet Dinner
    TIP: Brown rice instead of white rice is a great alternative.

    3. Chilean Carrot Salad
    TIP: In the winter, eat root vegetable salads because they are packed with fiber and available during the cold months.


    4. Pinto Bean Soup
    TIP: Make sure you use low sodium chicken or vegetable broth.

    5. Grilled Tofu and Mushroom Brochettes
    TIP: Buy a grilling pan so you can cook indoors during the winter b…








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  • Asnow89

    Health Dinners for 2014

    January 3, 2014 by Asnow89


    Here are some great healthy recipes to help you stay fit and healthy in the new year. We are focusing on seasonal salads, soups, roasted meats, and more to get you through those chilly winter months. Enjoy!


    1. Lemon Rice-stuffed Sole
    TIP: Use olive oil instead of butter.

    2. Chicken Artichoke Salad
    TIP: You can substitute a lower fat dressing for this recipe. Try olive oil and balsamic vinegar.

    3. Turkish Eggplant Salad
    TIP: Eggplant is rich in vitamins, minerals, and dietary fibers.


    4. Chipotle Chicken Soup
    TIP: Make sure you use low sodium chicken or vegetable broth.

    5. Carrot-Rice Soup
    TIP: Use brown rice.


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  • Asnow89

    Healthy Dinners for December

    December 13, 2013 by Asnow89


    Here are some great healthy recipes to help you stay fit and healthy this season. We are focusing on seasonal salads, soups, roasted meats, and more. Enjoy!


    1. Chicken & Asparagus Salad
    TIP: Use a vinegar based dressing for a healthier option.

    2. Farro and Leek Soup
    TIP: Eat whole grains like farro and quinoa instead of rice.

    3. Chinese Veggies and Tofu
    TIP: Use egg whites or egg substitutes for a healthier version.


    4. Shrimp Soup
    TIP: Serve on a whole wheat bun or eat bunless.

    5. Kale, Lentil, & Brown Rice Dish
    TIP: Use your leftover Thanksgiving turkey and vegetables for this soup!



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  • Asnow89


    Here are some great healthy recipes to help you stay fit and healthy this Fall season. We are focusing on seasonal salads, soups, roasted meats, and more. Enjoy!


    1. Asian Tofu Salad
    TIP: Make your own dressing instead of buying store-bought (which is generally high in calories and preservatives).

    2. Cream of Carrot Soup
    TIP: Eat stock-based soups instead of cream-based soups in the winter to save a few calories.

    3. Roasted Butternut Squash Salad
    TIP: Butternut squash is low in fat and high in fiber.


    4. Braised Chicken with Chiles
    TIP: Serve with brown rice for a healthier alternative.

    5. Grilled Halibut over Corn and Asparagus with Asian Dressing
    TIP: Grill the halibut on a stove-top grilling pan for the winter months.




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  • Asnow89


    Here are some great healthy recipes to help you stay fit and healthy this Fall season. We are focusing on seasonal salads, soups, roasted meats, and more. Enjoy!


    1. Butternut Squash Soup
    TIP: Make soups without cream and with chicken broth instead.

    2. Mushroom and Bell Pepper Scrambled Tofu
    TIP: Use egg whites for a healthier scramble.

    3. Asparagus Apple and Chicken Salad
    TIP: Make your own non-fat dressings. You can omit the honey in the dressing recipe.


    4. Baked Chicken and Apples
    TIP: Using non-fat cooking spray instead of oil is a good way to save a few calories.

    5. Eggplant Miso Soup
    TIP: Miso soup can be salty so try to avoid this by using low sodium broths and controlling the salt content.




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  • Asnow89


    Here are some great healthy recipes to help you stay fit and healthy this Fall season. We are focusing on seasonal salads, soups, roasted meats, and more. Enjoy!


    1. Catfish Roasted with Sesame Seeds, Basil, Garlic and Spinach
    TIP: Sesame seeds are a great source of calcium, magnesium, iron, vitamin B, zinc, and more.

    2. Carrot and Butternut Squash Soup
    TIP: Butternut squash is a great source of vitamins and minerals. This recipe uses low sodium chicken stock instead of cream so it's much healthier!

    3. Ratatouille Salad
    TIP: You can exclude the cheese from the recipe, but feta is relatively low fat compared to other cheeses.


    4. Chicken Soup with Fennel and Spinach
    TIP: Fennel has many medicinal properties...stay healthy and eat Fennel this Fall sea…







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  • Asnow89

    Healthy Dinners in October

    October 17, 2013 by Asnow89


    Here are some great healthy recipes to help you stay fit this Fall season. Enjoy!


    1. Caribbean Roast Chicken and Avocado Salad
    TIP: Use skinless, boneless chicken breasts because they are leaner.

    2. Autumn Greens and Ginger Soup
    TIP: Darker greens like swiss chard and kale are higher in nutrients.

    3. Blackened Catfish Taco with Mango Chutney and Cilantro Black Beans
    TIP: Use whole wheat tortillas for a healthy alternative in this recipe.


    4. Warm Quinoa and Zucchini-stuffed Tomatoes
    TIP: Go vegetarian one or two nights a week!

    5. Asian Chicken Salad
    TIP: Make your own asian dressing instead of using high calorie store-bought dressings.





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  • Asnow89


    October has finally arrived! Here are some great healthy recipes to help you stay fit this Fall season. Enjoy!


    1. Seafood Stew
    TIP: Pick leaner white fishes and shellfish, like shrimp and lobster, because they are low in fat, high in protein and rich in omega-3 fatty acids.

    2. Chicken Broccoli Orzo
    TIP: Use whole wheat orzo in this recipe.

    3. Artichoke Salad with Romesco
    TIP: Make homemade dressing instead of store bought to control the sodium and preservative content.


    4. Apricot Lime Glazed Salmon
    TIP: Choose an apricot jam with the lowest sugar content you can find.

    5. Fresh Mango and Black Bean Salad with Grilled Chicken
    TIP: Black beans are high in protein and fiber.




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  • Asnow89

    Healthy Fall Recipes

    September 24, 2013 by Asnow89


    Fall is here...it's time for soups, baking, root vegetables, and more! Here are some great healthy recipes for Fall. Enjoy!


    1. Celery Quinoa Pilaf
    TIP: Add your favorite vegetables or chicken to mix up this recipe.

    2. Curried Zucchini Soup
    TIP: Use lower fat milks in this recipe.

    3. Baked Lemon Chicken
    TIP: Cook chicken breasts because the meat is leaner.


    4. Lobster Surimi and Baby Bok Choy Stir-fry with Ginger Soya Seasoning
    TIP: Serve with brown rice.

    5. Fat-free Shrimp Soup
    TIP: Skip the potatoes in this recipe for a healthier version.




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  • Asnow89

    Healthy Dinners- Week 13

    August 19, 2013 by Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!
    1. Cold Veggie Salad
    TIP: Omit the sugar in the dressing and replace it with Agave Nectar or honey.

    2. Chicken Mechbous
    TIP: Substitute brown rice or quinoa for the white basmati rice.

    3. Poached Salmon
    TIP: Poaching is one of the healthiest ways to cook fish or meat.

    4. Lime Rice and Black eyed Peas
    TIP: Black eyed peas are high in fiber and low in calories.

    5. Layered Chicken Salad
    TIP: Choose your favorite salad additions and add them to the salad for …







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  • Asnow89

    Healthy Dinners-Week 10

    August 8, 2013 by Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!



    1. Chicken with Artichokes and Peppers
    TIP: Artichokes are packed with nutrients, especially artichoke hearts.





    2. Brown Rice Tabbouleh
    TIP: Brown rice is more flavorful and healthier than white rice or couscous!

    3. Quinoa and Wild Rice Stuffed Squash
    TIP: Replace empty calories like white rice and white grains with whole grains like quinoa and wild rice.





    4. Lentil, Jicama Salad with Spicy Vinaigrette|Cuban Lentil Salad



    TIP: Lentils are full of fiber!





    5. Lim…
























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  • Asnow89

    Healthy Dinners- Week 9

    July 30, 2013 by Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Spaghetti Squash and California Avocado Salad
    TIP: Spaghetti Squash is high in nutrients and low in carbs, making it a great substitute for pasta.


    2. Thai Tofu Stir Fry
    TIP: Using low sodium soy sauce allows you to control the amount of salt that goes into your food, which is important for your health.

    3. Quinoa Vegetable Soup
    TIP: Serve the soup cold for a summer twist!


    4. Whole Wheat Wraps with Lentil, Avocado, and Veggies

    TIP: Lentils have a lot of …










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  • Asnow89

    Healthy Dinners-Week 8

    July 22, 2013 by Asnow89

    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Planked Salmon
    TIP: Planking is a great way to get a lot of flavor into salmon without fattening marinades.


    2. Cauliflower and Cherry Tomato Salad with Basil
    TIP: Add your favorite vegetables and herbs

    3. Grilled Chicken with Avocado-Citrus Salsa
    TIP: Instead of puréeing the sauce with butter and cream, chop up the ingredients and make a healthy summer avocado-citrus salsa.


    4. Lentil and Wheatberry Salad

    TIP: Lentils have a lot of great proteins and fi…











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  • Asnow89

    Health Dinners- Week 7

    July 16, 2013 by Asnow89

    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Mushroom Farro Risotto
    TIP: Farro is high in fiber and low in fat- replace arborio rice with farro for a much healthier risotto!

    2. Watercress Strawberry Salad with Homemade Poppy Seed Dressing
    TIP: Substitute the mayonnaise in the dressing for wet mustard and olive oil (if you do this, eliminate the dry mustard).

    3. Avocado Salad Flatbread Sandwich
    TIP: Use whole wheat pita or rye bread for a healthier flatbread.

    4. Spicy Shrimp Ceviche
    TIP: Spicy f…










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  • Asnow89

    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Wild and Brown Rice Salad with Roasted Brazil Nuts
    TIP: Nuts are great in moderation- they are a superfood!

    2. Chilean Sea Bass Veracruz
    TIP: Substitute brown rice for white rice.

    3. Chicken and Cherry Tomato Kebobs
    TIP: Use boneless, skinless chicken breast because it has a lower fat content than other parts of the chicken.

    4. Bundled Trout and Vegetables
    TIP: Choose your favorite vegetables and substitute them in this recipe!

    5. Baked Chicken and Art…









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  • Asnow89

    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Turkey Apple Gyros
    TIP: Substitute every white grain in your pantry with whole wheat products. Check the label to make sure they are using all whole grains.

    2. Swordfish with a Garlic Mushroom Sauce
    TIP: Replace the butter with olive oil for a healthier alternative.

    3. Chicken and Snap Pea Stir Fry
    TIP: Omit the sugar in this recipe and add honey or agave instead if you want a sweet kick. Also, remember to always use low sodium soy sauce because it …



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  • Asnow89

    Healthy Dinners- Week 4

    June 18, 2013 by Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan to help you stay on top of your weeknight meals!

    1. Chicken Night: Roast Chicken with Herb Lemon Rub

    TIP: Instead of roasting a whole chicken, you can buy skinless, boneless chicken breasts because they are the leanest part of the chicken.


    2. Greek Night: Greek Garden Salad

    TIP: Use brown or wild rice in substitution for the white rice.


    3. Fish Night: Grilled Salmon with Roasted Corn Relish

    TIP: Corn is high in fiber and Vitamin C.


    4. Soup Night: Italian Lentil and Barley Soup

    TIP: Barley is one of the…


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  • Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan and grocery list to help you stay on top of your weeknight meals!


    1. Asian Night: w:c:Recipes:Gluten-free Pineapple-Tofu Shrimp Sauté

    TIP: Tofu is great because it is inexpensive and it is high in protein and low in fat.

    2. American Night: w:c:Recipes:Turkey Tenderloin Bundles

    TIP: Turkey is one of the leanest kinds of meat, which means it has less fat and is healthier!

    3. Veggie Night: w:c:Recipes:Triple-decker Vegetable Omelet

    TIP: Omelets are a great way to get rid of the veggies you have leftover…



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  • Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan and grocery list to help you stay on top of your weeknight meals!

    1. Spicy Shrimp

    TIP: A little spice goes a long way!


    2. Greek Salad

    TIP: Don't run away from cheese. Cheese is a great source of protein, and cheeses like feta are lower in fat and can even help promote weight loss.


    3. Roasted Salmon with Shallot Grapefruit Sauce

    TIP: Grapefruit is high in enzymes that burn fats, has high water content and has less sodium. A combination of these three characteristics make grapefruit a perfect food for inc…




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  • Asnow89


    It can be difficult to stay motivated to eat healthy every night of the week. Maybe you are exhausted from work, don't have the right ingredients, or don't know enough about cooking to create healthy meals for yourself. Here is a healthy eating plan and grocery list to help you stay on top of your weeknight meals!


    1. Mexican Night:Healthy Chicken Fajitas

    TIP: Adding a little spice is an easy way to eat flavorful (but healthy) food because spices are calorie-free.


    2. Quinoa Night: Quinoa Salad with Dried Apricots and Baby Spinach

    TIP: Quinoa is a great substitute for pasta. You can have your grains and eat them too!


    3. Fish Night: Grilled Swordfish with California Avocado Grapefruit Salsa

    TIP: Grilling is a fun, easy, and healthy way to cook (as op…





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  • Asnow89

    I keep a journal to stay motivated. I record:

    What I eat

    How much exercise I do

    My Goals


    What do you do?

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