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Ingredients: 3 cups rice, cooked 4 ounces cheddar cheese, shredded 4 ounces green chilies, diced 2 ounces red bell pepper ½ cup skim milk 2 eggs, beaten ½ teaspoon ground cumin ½ teaspoon black pepper nonstick cooking spray Directions: In a large bowl, combine rice, 2 ounces of cheese, chilies, red bell pepper, milk, eggs, cumin and pepper. Spray muffin cups with nonstick cooking spray. Spoon mixture evenly into 12 muffin cups. Sprinkle top of each cup with the remaining 2 ou

Ingredients: 1 tablespoon olive oil 2 garlic cloves minced 3 bell peppers sliced 1 large onion sliced 4 cooked chicken Italian sausage links 1 15 oz can diced tomatoes 1/2 cup chicken broth 1 teaspoon garlic powder 1/2 teaspoon cumin add to taste 1/2 teaspoon chili power add to taste 1 tablespoon hot sauce Directions: Heat olive oil in a large skillet over medium-high heat. Once the oil is hot, add garlic and cook for 30 seconds or just until fragrant. Add sliced bell peppers

Have you ever watched someone you love receive news that changes everything, and felt completely helpless as they tried to figure it out on their own? I remember sitting nearby when my parents first heard the words, “You have diabetes.” I could see the shock on their faces. Life didn’t stop in that moment, but everything after it felt heavier, less certain, and quietly frightening. What followed were doctor visits where they nodded along, trying to absorb information that nev

As we get older, our bodies change in quiet but important ways. One of the biggest changes happens in our muscles. Starting as early as our 30s and accelerating with age, we naturally begin to lose muscle mass. This process is called sarcopenia, and if left unaddressed, it can affect strength, balance, immunity, and even independence. The good news is that nutrition, especially protein, plays a powerful role in slowing this process and helping us stay strong, steady, and resi

Ingredients: 1 lb ground pork 2 tablespoons soy sauce 1 teaspoon minced garlic 1 teaspoon minced ginger 2 teaspoons oyster sauce 1 tablespoon Shaoxing wine, or dry sherry 2 teaspoons sesame oil 1/4 cup chopped green onions 1 1/2 cup chicken stock salt to taste white pepper to taste dumpling wrappers 6 large ramekins (I used the 12oz size) Directions: Mix all ingredients (except wonton wrappers) in a bowl Begin layering ingredients in the ramekins, start with pork, then layer

Ingredients: 1 lb lean beef 1/2 packet au jus seasoning packet 6 low calorie tortillas 3 oz shredded cheese diced pickle sliced or diced onion sliced or diced tomato shredded lettuce Burger Sauce: 3 TBS light mayo 3 TBS ketchup 1 tsp mustard 1/2 tsp cajun seasoning splash of pickle sauce Directions: Put the ground beef in a skillet on the stove. Use a spatula to press it flat. Let it cook without touching it unt

In today’s busy world, it is easy to move through our days on autopilot. Meals often become something we rush through or squeeze in between meetings, errands, and responsibilities. Over time, eating can turn into just another task to complete rather than an experience to enjoy. Mindfulness offers a gentle way to slow down and reconnect with the present moment, helping us find more meaning and ease in everyday life. Mindful eating is the practice of bringing awareness, curiosi

These easy to make Low Sodium Meatballs are made with simple ingredients & no excess salt! Perfect for pasta, subs, appetizers or whatever! Ingredients: 1 pound lean ground beef or ground turkey (try to choose 95% lean meats)  ⅓ cup Plain/unseasoned Panko breadcrumbs 1 whole large egg 1 teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon Italian seasoning ⅛ teaspoon ground black powder Directions: Preheat oven to 400℉ and spray baking sheet with baking spray. Add all in

Use your own hand as a convenient, portable tool to estimate macronutrient servings without measuring: a palm for protein, a fist for vegetables, a cupped hand for carbs, and a thumb for fats, offering a simple, personalized method for balanced meals. This technique adapts to your body size and activity level, helping manage intake for muscle gain or fat loss by adjusting servings per meal (e.g., 1-2 palms protein, 1-2 fists veggies, 1-2 cupped hands carbs, 1-2 thumbs fats). 

Ingredients: 2 cups all-purpose flour 2 teaspoons baking powder 1 ⁄ 2 teaspoon salt 1 ⁄ 4 teaspoon baking soda 3 tablespoons vegetable oil 1 cup nonfat sour cream Directions: Preheat your oven to 400 degrees. Put the flour, baking powder& baking soda, and salt into your food processor. (Or you can do it by hand. The food processor is much easier, though.) Pulse once or twice to mix. Then add the oil and pulse a few times until it appears mixed. Add the sour cream and pulse un

Ingredients: 2 can cream of chicken soup 1/2 cup chicken broth or stock 3 cups cubed rotisserie chicken 12 oz bag (frozen mixed veg), thawed 1 can corn 1/2 teaspoon garlic salt 1/2 teaspoon of onion powder Drop biscuits (see recipe for drop biscuits) or canned biscuits will work Heat the oven to 400°F. Spray a 9 inch by 13 inch baking dish with cooking spray Stir the cream of chicken soup, chicken broth, garlic salt, onion powder and vegetables in a large sauce pan. heat unti

For years, many of us have been told that weight management is simple: eat fewer calories than you burn. And while calories do  matter, they’re only part of the picture. If you’ve ever carefully counted calories and still felt hungry, tired, or stuck, you’ve already discovered the missing piece. That missing piece is nutrient density . What Is Nutrient Density (in plain language)? Nutrient density means how much good stuff  a food gives your body compared to how many calories

What Are Ultra-Processed Foods? This blog post helps explain what ultra-processed foods are and how to spot them when you’re shopping or eating at home. Ultra-processed foods are foods that are made mostly in factories, not kitchens. They are created using many steps, machines, and chemicals. These foods are often designed to last a long time, taste very strong, and be easy to eat right away. Scientists use something called the NOVA system  to group foods based on how much th