Tip of the Month


September’s Tips: Make healthy swaps for your tailgating events!

Football season is upon us which means whether or not you are a fan of the game, you are probably a fan of getting together and tailgating with friends. If you are at the game or in your home, fried foods that are high in salt and saturated fat may be around you. I am challenging you to make healthy swaps for game day. For example, try this cauliflower buffalo “wing” recipe:


1 medium head cauliflower, chopped into bite-size pieces
1/2 cup brown rice flour
1/2 cup water
1 teaspoon garlic powder
1/2 teaspoon salt
1 teaspoon melted soft spread (olive oil based such as Light, Olivio)
2/3 cup hot sauce


  1. Preheat oven to 450ºF. In a medium-sized bowl, combine flour, water, garlic powder, and salt. Whisk together until smooth.
  2. Toss cauliflower into mixture, coating each piece evenly, then place cauliflower on a lightly greased, nonstick baking sheet. Bake for 5 minutes, toss halfway through and continue baking for another 5 minutes.
  3. Combine melted soft spread and hot sauce in a large bowl and stir. When cauliflower is done, remove it from the oven and gently toss it in the hot sauce mixture until evenly distributed on each piece. Place cauliflower back on the baking sheet and cook for an additional 20 minutes until it becomes crispy. Allow cauliflower to cool for about 10 minutes before serving!                                                                                                                                                                                                                                                                                                                                                        Makes 4- 100 servings, enjoy!



July’s Tip: Order a healthy appetizer to curb your appetite in the most nutritious way!

When it comes to selecting a healthy appetizer at most restaurants the options are few and far between. A lot of the options contain more fat, salt, and calories than the recommended amounts and when consumed before a meal may entice you to want to eat more foods that contain those less healthy additives.

Starting off with a healthy appetizer like a garden salad with a low fat dressing on the side will keep you satisfied enough to get you to your meal but not overly stuffed where you can’t enjoy your meal or the company you’re with.

Although you might think about the fried calamari, mozzarella sticks and nachos on your way home from the restaurant, when you get home you will feel proud of yourself for not over eating like you usually do. Dining out to eat can be incorporated into a healthy lifestyle; it’s all about making the best choices when you get there!

June’s Tip: Make Healthy Swaps when Dining Out to Eat

                 When you sit down at a restaurant and have endless options to choose from, choose the healthier ones! Depending on where you are eating the choices may vary but it is up to you to read the menu and ask your server about the alternative options. Sometimes there may be a surcharge of $1 or $2 but it’s a small and well worth price to pay to feel good about staying on track to accomplishing your goals.

Here are some examples of simple swaps:

  • French fries/home fries baked potato
  • Cream of spinach steamed vegetables
  • Cheese omelette vegetable omelette
  • Fried chicken or fish baked/ grilled chicken or fish
  • Fried rice steamed brown rice
  • White bread whole wheat or gluten free for those with allergies
  • Fried appetizer garden salad with oil and vinegar
  • Ketchup mustard
  • Creamy dressing low fat dressing on the side
  • Dessert fresh fruit
  • Soda seltzer
  • Iced tea unsweetened iced tea
  • Juice water with lemon

Garden Omelette

*This is an example of a healthy and well-balanced brunch redesigned by myself  after asking the server for these swaps: garden omelette (no cheese), lettuce and tomato (instead of bread), baked potato (instead of home fries)*; an estimated saving of 400 calories and 40 grams of fat!



May’s Tip:



Being active does not always have to mean exercise. Remember that people burn more calories standing up than sitting/laying down. Sometimes it not about breaking a sweat, but the simple movement of getting off the couch and doing something productive!

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