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Baked Zucchini Fries

Ingredients:

  • 4-6 medium zucchinis
  • ½ cup ground almond flour (I like to pull whole almonds in the food processor and pulse a few times until you get a ground, but not too fine, consistency)
  • ½ cup grated parmesan cheese
  • 1 tsp. garlic powder
  • 1 tsp. italian seasoning
  • 1½ tsp. salt
  • ½ tsp. black pepper
  • 1/4 cup Almond Milk, Unsweetened
  • ½ cup plain nonfat Greek yogurt
  • 1 tsp. dried mint
  • Cooking Spray

Instructions:

  1. Preheat oven to 425º F. Spray a baking sheet with cooking spray or use parchment paper to cover the entire baking sheet.
  2. Cut the ends off of the zucchini and slice into quarters lengthwise.
  3. In a medium bowl, combine the almond flour, parmesan, garlic powder, italian seasoning, salt, and pepper. Mix together.
  4. In a separate bowl or pie dish, place the cut zucchini sticks into the almond milk and coat lightly all around. Then transfer all coated zucchini sticks into the medium bowl with your dry ingredients and mix together until all sticks...
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8 Ways to Make Your Salads Stand Out

Salads can be fun and easy to make! They can also be full of flavor that you might just find yourself craving for them. Don’t think of it as “diet” food. Instead see them as exciting and interesting meals that can pack flavor and texture. If your salad looks the same and boring on your plate, well then you need to try these strategies by health expert JJ Virgin.

Strategy 1: Add Some Crunch or Chew
For fun salad recipes, the crunchy stuff is often the best part. It adds texture and makes the dish more interesting and enjoyable. Most of the time this is achieved with croutons, but you don’t need any high food intolerance (Hi-Fi) foods to get the crunch you’re looking for.

Instead, try:
• Chopped fresh veggies like onions, cucumbers, carrots, etc.
Slivered almonds
Raw walnuts
Beans and legumes (roasted or air-fried until crisp)
Gluten-free black bean chip

Strategy 2: Include Low-Sugar Impact Fruit
Don’t forget, you can...

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Simple Fennel Citrus Salad

Ingredients:

  •   cup raw walnuts
  • 1 large shallot, thinly sliced
  • 1 spicy red chili, thinly sliced (we used a thai chili)
  • 2 tablespoons fish sauce
  • ¼ cup red wine vinegar
  • 3 citrus of choice, we used a mix and match of Cara Cara orange, Navel orange, and grapefruit
  • 2 medium fennel bulbs, thinly sliced, reserve fronds as garnish
  • cup fresh mint leaves
  • 5 cups baby arugula
  • ¼ cup olive oil

 

Directions:

1. Preheat the oven to 350°F. Place the walnuts on a baking sheet and toast for 3 minutes, remove from the oven. Set aside to cool.

2. Add the shallots and chili to a bowl together with the fish sauce and red wine vinegar to pickle while preparing the rest.

3. Section the citrus by slicing off the ends, removing the peel, then using a sharp knife to cut clean sections out between the membranes.

4. Transfer all the citrus segments into the bowl with the shallots and chili. Squeeze the citrus mixture, using your hands, to release some of the juices.

5. Toss the...

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Chicken Salad Jars

Ingredients

  • 2 Meyer lemons, zested and juiced
  • 1 cup + 2 tsp extra-virgin olive oil, divided
  • ½ cup white wine vinegar
  • 1 tsp Dijon mustard
  • 1 garlic clove, minced
  • 1 orange, juiced
  • ½ cup fresh basil leaves
  • 1 tsp sea salt, divided
  • 1/2 tsp ground pepper, divided
  • 1 lb. boneless, skinless, pasture-raised chicken breast
  • 1 tsp fresh Italian flat-leaf parsley
  • 1 long hot-house cucumber, cut into chunks
  • 1 pint cherry tomatoes, halved
  • 1 cup chickpeas, drained
  • 1 avocado, cut into chunks
  • 1 can hearts of palm, drained and sliced
  • ¼ cup pumpkin seeds (pepitas)
  • 4 cups Green Leaf lettuce, chopped
  • 4 32-oz mason jars

Directions

  1. Mix lemon juice, 1 cup olive oil, vinegar, mustard, garlic, orange juice, basil, 1/2 tsp salt, and 1/4 tsp pepper in a blender on high speed to make the salad dressing. Set aside.
  2. In a bowl, add chicken, remaining salt and pepper, parsley, 2 tsp olive oil, and 1 tbsp lemon zest and massage with hands to coat the chicken.
  3. Heat grill to 350 degrees....
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When in Doubt, HALT!

One of our faculty, Dr. Daniel Amen, has a favorite acronym that he likes to share with us. It is HALT which stands for:

• Don’t get too HUNGRY.
Don’t get too ANGRY.
Don’t get too LONELY.
Don’t get too TIRED

According to Dr. Amen, HALT is an acronym that is commonly used in addiction treatment programs, but it is also particularly helpful for overeaters who have trouble coping with daily stress. HALT has proven to be a very effective way to keep people on track when they are trying to change their eating habits. Dr. Amen shares with us some strategies that apply this technique.

HALT: DON’T GET TOO HUNGRY

Going too long without food lowers your blood sugar levels, which can lead to a variety of emotional issues, including feelings of stress, anxiety, and irritability. These may be the very emotions that trigger your overeating.

Low blood sugar levels are also associated with lower overall brain activity, which is linked to an...

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Simple Strategies That Work

This week we want to take a fresh look at what it really takes to make wellness simple, and to explore a few key tools that promise to renew and recharge your life!

If you’ve been looking for a way to kick start your health and to find simple strategies that actually work, then you’ve come to the right place!

R - RENEW YOUR SPIRIT
 

For centuries, societies across the globe have engaged in sacred practices that elevate one’s faith, hope and a greater sense of purpose in life- all which have been scientifically shown to increase one’s happiness.

Starting each morning with acts such as praying, meditating, journaling or reading a sacred scripture creates a “Sacred Moment”, that can dramatically impact your heart and set the stage for the day.

I - IGNITE YOUR MIND

Romans 12:2 states that we will be transformed by the renewing of our minds. And research shows that one of the best mindset shifts is to have an attitude of gratitude!

We suggest...

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Six Ways to Start Eating Healthy

Healthy eating starts in the kitchen so learning food prepping skills can go a long way in building up a healthy lifestyle. Here are some brilliant ideas from our very own nutritionist Chef Jenny Ross. 

Batch Prep
Preparing in advance means you’ll be making larger batches of healthy proteins, grains, vegetables and salads than you may have done in the past. You’ll need a great storage option for larger batches of things like quinoa, rice and veggie mix ups. Nutritionist and chef Jenny Ross recommends storing your batches in glass containers with locking lids as a clean option that is easily reusable. Finding stacking containers that can nest for easy storage when not in use will save you space in the kitchen as well.

Veggie Noodles make a great simple base for lunch entrees on the run. Create fresh noodles from carrots, zucchini, cucumber or yellow squash. Top that base with a great plant based protein like avocado, mushrooms or tofu and then add your favorite...

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Chopped Purple Kale Salad with Tahini Cream Dressing

Dressing Ingredients:

  • 2 tbsp lemon juice
  • 2 tbsp tahini paste
  • 1/2 tsp sea salt
  

Salad Ingredients: 

  • 4 cups chopped kale
  • 1 cup chopped celery
  • 1 cup diced avocado
  • 1 tbsp sesame seeds 

 Directions:

  1. Whisk dressing ingredients together and pour over salad ingredients!
  2. Toss well and enjoy this nutrient rich salad as a snack, side dish, or meal.

 Check out other recipes by Chef Jenny Ross here!

 
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Creamy Asparagus Soup

Ingredients

  • 1 Tablespoon Extra Virgin Olive Oil
  • 3 Cloves Garlic minced
  • 1 Head Cauliflower cut into small florets
  • 2.5 Pounds Asparagus trimmed
  • 1/4 Teaspoon Cayenne Pepper
  • 1 Pinch Sea Salt
  • 1 Pinch Freshly Ground Black Pepper
  • 6 Cups Low-Sodium Vegetable or Chicken Broth or Water
 

Preparation

  1. Heat the oil in a medium pot over medium-high heat. After a minute, add the garlic and cook for 1 minute.
  2. Put the cauliflower and asparagus in the pot, add the cayenne pepper, and season to taste with salt and black pepper. Cook for 4–5 minutes, stirring frequently.
  3. Pour in the broth and bring the soup to a boil, then reduce the heat to low and simmer until the cauliflower is fully cooked, 5–8 minutes.
  4. Carefully transfer the soup to a blender and blend on high speed until smooth, about 2 minutes. (Or use a handheld immersion blender to purée the soup directly in the pot.) Taste for seasoning and adjust with salt and black pepper if needed. The soup should be thick but...
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9 Ways to Create a Good Morning Routine

What does your morning routine look like? Do you go through it in a rush so you can head out the door to avoid traffic? Or maybe the first thing you do is look at your phone and check for messages and scroll through social media. Whatever your morning looks like, it’s important to start it with the right frame of mind. A good morning routine can help set the tone for the day so you can better control your schedule instead of your schedule controlling you. When you start your morning right, it can help you stay focused on what’s important not just for work, but for yourself and the people you care for. Here are some tips from Verywell Mind on how to do that.

1. Give Yourself Time

Don't hit snooze! It can be so hard, especially in the beginning, to not go back to old ways and hit that snooze button so you can lay in bed just a little longer. A good morning routine allows you enough time to actually enjoy—and benefit from—your routine!

The amount of time can...

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