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There are no guidelines defining Superfoods. Although, officially, there is no scientific definition for superfood, there is a category of food often referred to as Superfoods. These foods are typically high in nutrients and low in calories and are good

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Posted in Nutrition

Keep up your New Year’s Resolution

What was your New Year’s resolution? Change a behavior. Accomplish a personal goal. Improve life. Want to exercise, but don’t have time.  And/or want to eat clean, but don’t have recipes. FIT CUI PROGRAM IS HERE TO HELP:  Improve balance, muscle tone,

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Posted in Fitness, Nutrition

The Well-Stocked Kitchen

Forage in the pantry Chow, nosh, eats, edible fare – be prepared in the case of: unexpected guests cannot go grocery shopping due to inclement weather not in the mood to go ‘out-to-dinner’. With a well-stocked kitchen and essential ingredients

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Posted in Nutrition, Whole Health

Let’s Go Nuts

Eat nuts (small handful)  for a healthy and wholesome snack.  Nuts contain healthy fats and essential nutrients along with fiber, protein, minerals and vitamins such as vitamin E and magnesium.  But they are also high in calories, especially when they

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Posted in Nutrition

Avocado: Awesome & Alimentative

Avocados, originating from Mexico and Central America, were first used as food at about 10,000 BC.  Also called alligator pear, they are very nutritious and provide for many health benefits when consumed.  A single Avocado contains: 9 grams carbohydrate 15

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Posted in Nutrition

Sausage / Mushroom / Spinach Lasagna

A serving of this delicious dish has 1/3 the fat and ½ the calories of a regular version of Lasagna.  For convenience, steps 1 to 5 may be made a day ahead. Makes:  10 Servings    Prep Time:  30 Minutes    Total

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Posted in Nutrition

Protein – How Much To Consume Per Day?

Without eating enough protein, we cannot survive. Proteins are the main building blocks of the body.  As a general rule, 10 – 35% of our daily calories should come from protein. The body cannot store protein for future use, so

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Posted in Nutrition

Baja Fish Tacos

The Institute of Medicine suggests that adults should consume 10 to 35 percent of their total calorie intake from protein.  However, while considering protein intake, it is also important to choose an overall healthy diet that provides the protein you needed

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Posted in Nutrition


Maintain good health & muscle tone – stay fit – eat vegetables Eating vegetables provides many health benefits:  Reduces risk of some diseases; Provides nutrients for staying fit and maintenance of muscular health; Vital for (body) growth & function. Muscles do

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Posted in Nutrition


        Ingredients 1 pound carrots, peeled 1 pound parsnips, peeled 1 large sweet potato, peeled 1 small butternut squash, peeled and seeded (about 2 pounds) 3 tablespoons good olive oil 1 1/2 teaspoons kosher salt 1/2 teaspoon

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Posted in Nutrition

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