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The Dangers of Belly Fat and How to Get Rid of It

Written by Dana Yarn, RDLD One of the most common goals that I hear from most of my clients is they want to get rid of belly fat. There are even books with the sole purpose of getting rid of belly fat.  For years, scientists have observed that an apple-shaped figure or a big beer belly is a health risk. They have discovered that people with wide abdominal girths are more likely to have large amounts of deep-hidden belly fat around their organs. It might be the most hazardous

Overnight Apple Pie Oatmeal

Ingredients: 1 cup steel cut oats 2 cups water 2 cups almond milk 2 apples 3 Tbsp. brown sugar 1/2 tsp. cinnamon 1/8 tsp. nutmeg 1/4 cup raisins 1/4 cup chopped walnuts or almonds  Directions: 1.     Add all ingredients to your Crockpot and stir to mix. 2.     Set cook time for 4 hours (after this time it will go to keep warm mode).  Haven't tried our mouthwatering gourmet food, yet? CLICK HERE to get a FREE SAMPLE. To stay up to date with the latest articles and tips

Italian Tossed Salad with Chicken

Ingredients: 1 head Romaine lettuce 2 chopped tomatoes A handful of fresh basil - then chop 1 sliced cucumber Fresh mozzarella cubed Black olives to taste Red onion- chopped fine Service Foods boneless and skinless chicken breast to top (2, 4oz. boneless skinless breasts cooked and cubed) 1/3 cup olive oil 1/4 cup balsamic vinegar or lemon juice 1 tsp honey Directions: 1.     Combine all chopped ingredients together and toss into a salad. 2.     For dressing

Healthy Alternatives to Energy Drinks for Girls

Written by Dr. Keith Kantor, PhD, ND Why do we want to encourage girls to stay away from energy drinks? Energy drinks have the potential to do major metabolic damage over time.  Most energy drinks contain high levels of sugar, which will raise insulin levels causing the body to stop burning fat, resulting in weight gain.  The sugar free options are no better, the artificial sweeteners will still result in weight gain and have been shown to increase appetite and pose a potential risk for

Very Berry Protein Shake

Ingredients: 1.5 cup unsweetened almond or coconut milk 1 cup Service Foods frozen organic berries (strawberries, raspberries and/or blueberries) 1 scoop protein powder 2 tbs ground flax seed 1 handful fresh or ½ cup frozen chopped spinach Directions :  1.     Combine all ingredients in blender until smooth- ENJOY! Haven't tried our mouthwatering gourmet food, yet? CLICK HERE to get a FREE SAMPLE. To stay up to date with the latest articles and tips from

Lime Marinated Grilled Mahi Mahi

Ingredients:   1/4 C extra virgin olive oil 1 clove minced garlic Pinch of ground black pepper 1/4 tsp. cayenne pepper 1 pinch salt 2 tablespoons lime juice 1/8 tsp. lime zest 2 Service Foods Mahi Mahi Fillets 6 oz.   Directions:   1.    Preheat an outdoor grill for medium heat. 2.    Whisk the extra-virgin olive oil, minced garlic, black pepper, cayenne pepper, salt, lime juice, and lime zest together in a bowl to make the marinade. 3.    Place the

Food Prep: Making Good Choices and Healthy Meals

By Jodie Parus, RD, LD There is a small movement that has begun called Sunday Food Prep. Basically, you prepare foods on Sunday and use them during the week as breakfasts, snacks, lunches, and dinner ingredients. This allows you to plan ahead and make it easy and convenient to make good choices and healthy meals throughout the week. This past Sunday, my husband and I went to the farmer's market and then came home with our loot to start our Sunday food prep! This week we got kale,

Chickpea, Orzo, Spinach and Tomato Salad

Ingredients:   1/2 cup orzo 1.5 teaspoons extra-virgin olive oil 1 15ounce can chickpeas, rinsed 1 tablespoon basil 1 large tomato, chopped 1 cups baby spinach leaves 1/8 teaspoon freshly ground pepper   Directions:   1.     Bring a small saucepan of water to a boil. Cook orzo until just tender, about 9 minutes, Drain and rinse under cold water until cool. Transfer to a medium bowl and toss with oil. 2.     Add the chickpeas, basil, tomato, spinach, and

Meat and Veggie Lasagna

Ingredients:   1 large zucchini 1 large squash 1 head broccoli 1 c pre-sliced mushrooms 1 pack frozen  spinach defrosted 1 jar organic tomato sauce 1 lb. Service Foods all-natural ground beef 1 package lasagna noodles 32 oz. ricotta cheese ½ c grated parmesan cheese   DIRECTIONS:   1.     Pre-heat oven 350 degrees 2.     Cook lasagna noodles (gluten free) 3.     Cut zucchini and squash and chop broccoli into pieces

Cons of Low-Cal Eating

Besides the fact that being on a low calorie diet is no fun, there are other metabolic functions that can be affected by being a low calorie diet. I have clients come to me daily and say, "I work out all of the time and I eat healthy, I still cannot lose weight!" When people get to this point it usually boils down to unwinding years of horrible diet mistakes and I hate to say it sometimes it gets worse before it gets better. A low calorie diet is simple right; exercise
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