Recipe of the Month: Spinach Quiche Cups

12 servings Ingredients A little olive oil (for cooking the mushrooms) 1 (10 oz) package fresh spinach (I use the baby ones) — about 284 grams 4 eggs (if the yolks are quite small I use 5 eggs) 1 cup shredded cheese of your choice (I use mozzarella or the Italian Blend) 1 (8 oz package) mini-bella mushrooms, chopped 1-2 Tbsp, heavy cream or half-and-half (optional) Salt and Pepper, to taste *Variation – If you… Read More

Don’t Just Guess!

For many of us, including myself, the new year brings renewed focus to exercise more, eat a healthier diet and get more sleep. How do you know if all that hard work is paying off? Up until now, the bathroom scale has been a way to measure if all that hard work is paying off. SpecialtyHealth is offering a new test to help you monitor your success. The GlycA is a blood test used to… Read More

Exercise of the Month: Stiff Leg Deadlift – Single Arm, Single Leg with Dumbbell

Stand with your knees slightly bent, holding a dumbbell in one hand. Hinge forward at the waist and fully extend the opposite leg out to the rear, lowering the dumbbell towards your shin. Keep your back straight and do not allow your body to rotate. Contract your gluteus and hamstrings and return to a standing position.    

Exercise and Inflammation: What You Need to Know

Inflammation has been a hot button topic in the health/wellness/fitness world lately, and I’ve had questions about it both professionally and personally. Inflammation to me is a broad term that can be both okay and problematic. I wanted to touch on when exercise caused inflammation is okay and is part of the body’s natural healing process and when it is problematic and should be addressed. First, I think we should talk about the difference between… Read More

Recipe of the Month: Chicken Taco Lettuce Wraps

Serves 4 Ingredients: 1-lb boneless, skinless chicken breasts 2 tbsp taco seasoning 2 cloves garlic, minced 1 tbsp olive oil 8 leaves romaine lettuce, rinsed 1 avocado, diced 1 tomato, diced 1/4 cup onion, diced Cilantro Sauce Ingredients: 1/2 cup loosely packed cilantro 1/2 cup Greek yogurt 2 tbsp olive oil 1 jalapeno, optional 1 clove garlic, minced Juice of 1/2 lime Pinch of salt Instructions Add the chicken, garlic, olive oil, and spices in a large bowl or zip-seal bag. Place in fridge and let marinade for at least 15-30 minutes or up to 24 hours. Remove chicken from marinade and discard marinade…. Read More

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