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Chocolate Protein Balls

By | 2015, Fit 4 Change, Recipes | No Comments


1 Cup rolled oats

1/2 Cup Natural Peanut Butter

1/3 Cup Honey

1/4 Cup Chopped Dark Chocolate

2 tablespoons flax seed

2 tablespoons chia seed

1 tablespoon chocolate protein powder


1. Stir oats, peanut butter, honey, chocolate, flax seeds, chia seeds, and protein powder together in a bowl until evenly mixed. Cover bowl with plastic wrap and refrigerate for 30 minutes.

2. Scoop chilled mixture into balls. Keep cold until serving.

Cuban-style Black Beans & Rice

By | 2015, Recipes | No Comments

Making your own black beans is easy and economical. First, presoak the beans overnight, covering with water. Before cooking, strain the beans and add fresh water. You can cook the beans on the stovetop, in a pressure cooker, or in a slow cooker.

To cook on the stovetop, add 3 cups of water for each cup of beans and cook over medium heat, partially covered, for 1. to 2 hours, skimming off any foam.

In a slow cooker, use 3 cups of water for each cup of beans and cook on low for 8 hours. (6 servings)


Canola oil, 1 tablespoon

Red onion, finely chopped, 1/2 cup

Garlic, minced, 1 tablespoon

Ground cumin, 1/4 teaspoon

Dried oregano, 1/4 teaspoon

Sea salt, 1/4 teaspoon

Black beans, cooked, 3 cups, or 2 (15-ounce) cans black beans,

drained, liquid reserved

Bay leaves, 2

Brown or white rice, cooked, 3 cups

Extra-virgin olive oil, 6 teaspoons

1. Heat the canola oil in a large, heavy pot and cook the onion until translucent. Add the garlic, cumin, oregano, and salt. Saute for 2 minutes.

2. Add the beans and bay leaves. If using canned beans, add a small amount of the liquid along with the beans. Cook for 5 to 8 minutes on medium heat.

3. Remove the bay leaves.

4. To serve, put about 1/2 cup of cooked rice on a plate and top with 1/2 cup of black beans. Drizzle 1 teaspoon of olive oil on the top.

Per serving:

Calories, 291

Total fat, 8.2 g

Saturated fat, 1.1 g

Transfat, 0.0 g

Polyunsaturated fat, 1.7 g

Monounsaturated fat, 5.1 g

Total carbohydrate, 45 g

Dietary fiber, 9 g

Sugars, 3 g

Protein, 10 g

Sodium, 105 mg

12 Easy Recipes Under 10 Minutes

By | 2015, Fit 4 Change, Healthy Foods, Recipes | No Comments

1. Fruit Salad

Mix a variety of fresh fruit, a few springs of mint, and the juice of half a lemon. Consider adding a tablespoon or two of Greek yogurt if you want something a bit more substantial.

2. Raw Veggies with our Zucchini Hummus

Yields: 8-10 servings | Serving Size: 2 Tbsp | Calories: 140 | Previous Points: 4 | Points Plus: 4 | Total Fat:13.4g | Saturated Fat: 1.9g  | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 20mg | Carbohydrates: 4.5g | Dietary Fiber: 1.6g | Sugars: 0.6g | Protein: 2.7g


  • 2 medium zucchini, peeled and chopped
  • 1/2 cup tahini
  • ⅓ cup lemon juice
  • ⅓ cup olive oil
  • 3 garlic cloves
  • 1 1/2 teaspoons cumin
  • Salt & pepper to taste
  • Directions

Combine all ingredients in a food processor, and process until smooth. Serve with crisp raw veggies, such as carrots, celery sticks, broccoli, cherry tomatoes, or cucumber slices.

3. Salad with Arugula and Grilled Salmon

The spicy arugula is a great compliment to the smoky, creamy taste of grilled salmon. Grill salmon for dinner the night before and add leftovers to healthy greens for a lunch salad.


4. Cottage Cheese with Nuts and Berries

This is a filling lunch that also satisfies your craving for something sweet.

5. Quinoa Pilaf with Veggies

Whip up a batch of quinoa on the weekend and throw in some grilled veggies for a tasty lunch option.


  • 1/2 cup diced onions
  • 1 cup white mushrooms, chopped
  • 1 stalk celery, diced
  • 2 cloves garlic, minced
  • 2 tablespoons Extra-Virgin Olive Oil
  • 1 cup Quinoa, pre-rinse (white or red)
  • 2 cups vegetable stock, low sodium
  • 1/4 teaspoon crushed red pepper flakes
  • 1/2 teaspoon black pepper
  • Salt to taste


In a large skillet sauce pan, add oil, turn to medium-low heat, add white mushrooms and saute for about 3 minutes. Add onion, garlic and celery and continue cooking until onion and celery are tender, about 4 minutes. Add Quinoa, red pepper flakes, black pepper and salt to taste, stir to combine. Add vegetable stock, stir and cook for 15 minutes or until liquid is absorbed

6. Spring Mix with Roasted

Pears and Feta Yields: 4 servings | Serving Size: 2 cups | Calories: 108 | Total Fat: 0g | Saturated Fats: 0g | Trans Fats: 0g | Previous Points: 1 | Points Plus: 3 | Cholesterol: 5mg | Sodium: 429mg | Carbohydrates: 24g | Dietary fiber: 4g | Sugars: 11g | Protein: 5g


  • 8 cups spring mix
  • 1 small red onion, sliced in half, thinly slice each half
  • 2 medium Bosc Pears, peeled, seeded and sliced into small wedges, about 8 per pear
  • 2 teaspoons canola or olive oil
  • 1/2 cup feta cheese crumbles, fat-free


Preheat oven to 400 degrees. Toss pear wedges with oil and place flat side down, on a nonstick cookie sheet. Roast pears for 10 minutes, turn over and roast 10 additional minutes. Allow to cool slightly.

Combine spring mix, onion and pears in a large salad bowl, sprinkle with feta and serve.

7. Lettuce Wraps with Turkey and Hummus

This is a great alternative to a traditional, high calorie turkey sandwich. Hummus is much lower in saturated fat than mayo and lettuce makes a great low-cal substitute for bread or tortillas.

8. Grilled Chicken and Blueberry Salad

Serving Size: 4 salads |Calories: 266 | Previous Points: 6 | Points Plus: 7 | Total Fat: 17.9g | Saturated Fat: 2.6g | Trans Fat: 0g | Cholesterol: 25mg | Sodium: 56mg | Carbohydrates: 18.0g | Dietary Fiber: 2.7g | Sugars: 13.6g | Protein: 10.9g |


  • 5 cups mixed greens
  • 1 cup blueberries
  • 1/4 cup slivered almonds
  • 2 cups cubed chicken breasts, cooked


  • 1/4 cup olive oil
  • 1/4 cup apple cider vinegar
  • 1/4 cup blueberries
  • 2 Tbsp honey
  • salt and pepper to taste


In a large bowl, toss the greens, blueberries, almonds, and chicken breasts.

For the salad dressing, combine the olive oil, apple cider vinegar, blueberries, and honey in a blender until smooth. Add salt and pepper to taste.


9. Chicken Salad Sandwich with Bok Choy, Red Grapes, and Walnuts

Yields: 4 servings| serving size: 1/4 cup chicken salad and 1 slice bread cut in half | Calories: 284 | Previous Points: 7 | Points Plus: 8 | Total Fat: 20g | Saturated Fats: 3g | Trans Fats: 0g | Protein: 10g


  • 1 half chicken breast with bone, skin on for baking
  • 2 teaspoons olive oil
  • 1 stalk bok choy, diced
  • 1 stalk celery, diced
  • 1/2 cup diced walnuts
  • 12 seedless red grapes, cut into 1/4 pieces
  • 1/2 cup mayonnaise, no added sweeteners (Duke’s is a favorite for this recipe)
  • 4 romaine heart leaves
  • 4 slices Pumpernickel bread, or your favorite


Preheat oven to 325 degrees. Add walnuts to a small pan, toast in the oven for 10 minutes. Allow to cool. Heat oven to 375 degrees. Add chicken breast to a small casserole dish, brush with oil and bake approximately 30 minutes or until juice runs clean. Allow to cool. Remove skin and bones, cut into 1/2” pieces.

In a small mixing bowl combine bok choy, celery, walnuts, red grapes, mayo, black pepper and salt to taste. Add chicken pieces and toss. Add 1/2 cup chicken salad to Pumpernickel along with romaine.

10. Clean-Eating Cobb Salad

The fats in this salad come primarily from the avocados, chicken and olive oil.

Yields: 6 servings | Calories: 282 | Total Fat: 24g | Saturated Fat: 4g | Trans Fat: 0 g | Previous Points: 7 | Points Plus: 8 | Cholesterol: 84 | Carbohydrates: 8 g | Sodium: 437mg | Dietary Fiber: 4g | Sugars: 4g | Protein: 10g |


  • 6 cups chopped romaine heart lettuce
  • 2 ripe avocados, seeded and peeled, slice into 1” pieces
  • 1 split chicken breast, cooked, skin removed and cubed
  • 2 vine-ripe tomatoes, chopped
  • 2 hard-boiled eggs, peeled and sliced

Dressing Ingredients:

  • 1/4 cup red-wine vinegar
  • 1/2 cup extra-virgin olive oil
  • 1 teaspoon honey or maple syrup
  • Kosher or sea salt to taste
  • 1/8 teaspoon black pepper


Combine salad ingredients in a large bowl. Combine dressing ingredients and drizzle over salad.

11. Vegetable Lettuce Wrap with Carrots, Peppers, and Hummus

Love the idea of a turkey wrap, but prefer a vegetarian option? Fill your wrap with fresh vegetables and hummus.

12. Spinach & Bean Burrito Wrap

Yields: 6 servings | Serving Size: 1 wrap | Calories: 282 | Total Fat: 5g | Saturated Fat: 1g | Trans Fat: 0g | Previous Points: 5 | Points Plus: 8 | Cholesterol: 3 | Carbohydrates: 50g | Sodium: 560mg | Dietary Fiber: 5g | Sugars: 3g | Protein: 13g |


  • 6 cups baby spinach, loosely packed
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1-1/2 cups cooked brown rice or Mexican Rice, (recipe for Mexican Rice recipe)
  • 1/2 cups chopped romaine heart lettuce
  • 1/2 cup grated cheddar cheese, reduced-fat
  • 1/2 cup salsa (recipe), optional Pico de Gallo
  • 6 tablespoons Greek yogurt, fat-free
  • Kosher or sea salt to taste
  • 6 (8” whole grain) wraps or tortillas


To warm tortillas, preheat oven to 300 degrees. Stack tortillas, wrap in foil, place on a cookie sheet and warm 15 minutes while preparing ingredients.

Place spinach in a food processor and pulse until finely chopped, or use a knife to dice leaves. In a large skillet turn to medium-heat, add black beans and spinach. Heat until spinach is wilted, approximately 3 minutes.

Evenly distribute spinach and bean mixture in the middle of the wraps (leaving about 2” on one end for folding), add 1/4 cup rice to each wrap, add lettuce, cheese, salsa and Greek yogurt evenly over wraps. Fold wraps over and under on the ends.

(Recipes courtesy of