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Broccoli and Goat Cheese Souffle

Posted on August 28, 2015 by

It will wow your family and friends!

1 ½ cups broccoli florets, finely chopped
1 Tbls butter
1 Tbls olive oil
2 Tbls flour
1 ¼ cup low-fat milk
1 tsp Dijon mustard
¼ tsp dried rosemary
¼ tsp salt
½ cup crumbled goat cheese
3 large eggs
2 large egg whites
¼ tsp cream of tartar

1. Preheat oven to 375 degrees. Coat 4 10 oz. ramekins with cooking spray. Place on baking sheet.
2. Microwave broccoli in covered bowl for 1-2 minutes or until tender.
3. Melt butter and oil in large saucepan over medium heat. Whisk in flour and cook, continuing to whisk for 1 minute. Mixture should be caramel color. Add milk, mustard, rosemary, and salt. Cook until thickened, stirring constantly.
4. Remove from heat and whisk in goat cheese and 3 egg yolks until well combined. Transfer to a large bowl.
5. Beat the 5 egg whites in medium bowl at high speed, adding cream of tarter until soft peaks form. Using spatula, gently fold half of the egg whites into the milk mixture. Fold in remaining egg whites and drained broccoli. Fold just until no white streaks remain. Transfer mixture to ramekins.
6. Bake until puffed, firm to the touch, about 20 minutes. (30 minutes if using a soufflé dish). Serve immediately.
Makes 4 servings

Nutrition Facts:
Calories 254
Total Fat 17g
Total Carbohydrates 10g
Dietary Fiber 1g
Protein 16g

Print Recipe Broccoli Cheese Souffle

Adapted from

Working Through the Pain

Posted on August 24, 2015 by

start todayPain by definition is physical suffering or discomfort caused by illness of injury. But there are two types of pain. Acute pain normally lasts less than 6 months, begins suddenly, and is usually sharp in quality. An example of acute pain is when you twist your ankle stepping off the porch or cut yourself with a sharp knife. Chronic pain can last for a lifetime. It comes and goes, but the pain never completely disappears. Arthritis is a common example of chronic pain. Other examples are: fibromyalgia, multiple sclerosis, cancer, migraine headaches, and more. Exercising is extremely daunting for people with chronic or acute pain. These types of people may decide to exercise when the pain and discomfort disappears, but that day seldom comes. Therefore, there are times when it’s absolutely necessary to push through the pain in order to achieve the myriad benefits that exercise has to offer.

Most people have a good understanding of the health benefits of regular exercise. It has a positive affect on us physically, emotionally, mentally, socially, and spiritually. Each of us wants the benefits, but putting in the effort is challenging, especially if you’re experiencing pain. My 69-year-old mother was diagnosed with fibromyalgia 20 years ago. She’s always been afraid to exercise during “flair ups” in fear of causing more pain. The past few months she’s been walking every day and using her toning bands. Already, she’s lost weight, has more energy, and doesn’t fear the pain anymore. I’m amazed by her courage. My 15-year-old daughter was recently diagnosed with juvenile fibromyalgia syndrome. The symptoms are chronic pain, chronic headaches, chronic fatigue, difficulty sleeping, and more. Several months ago she stopped exercising and moving her body, resulting in a 20 pound weight gain and depression. She doesn’t want to leave the comfort zone of her house, and her health is suffering even more. Her endurance is not up to par and her skin and hair are lackluster. The health challenges she faces will endure throughout her lifetime, but regular exercise can improve so many of these ailments.

“Don’t let your fear of what could happen make nothing happen.” A new study suggests that regular exercise can alter how a person experiences pain. The longer a person continues to work out, the greater the tolerance for discomfort. In addition, endorphins, hormones secreted by the brain, are released that can lessen discomfort. Each individual has a different pain threshold. How much exercise are you capable of doing until you’ve reached that threshold?

Little changes can lead to big results. Start with 5 minutes a day and work up to 30 minutes. Choose a time of the day when you’re most energetic. By moving your body and strengthening your muscles, you’ll be more capable of performing activities of daily living (ADL’S). Examples of exercises: swimming, walking, bike riding, Tai Chi, and Yoga.

Regular exercise can alleviate pain, improve memory, ease sleep, improve mood, and more. Chronic pain doesn’t have to be debilitating. “Nobody can take away your pain, but don’t let pain take away your happiness.”

Arlyne Spalla-Benson, CPT, LWMC

Low Carb Alfredo Sauce

Posted on August 21, 2015 by

Great on spaghetti squash or over steamed cauliflower! (This is also a great gluten free dish)

2 Tbls butter
4 oz light cream cheese
2 cups 2% milk
1/3 cup parmesan cheese
1/8 tsp ground nutmeg
½ tsp salt
¼ tsp pepper

1. Heat butter in saucepan and add cream cheese. Stir over low heat until melted.
2. Add milk and bring to boil, continue to stir until mixture thickens slightly.
3. Reduce heat and stir in Parmesan cheese and seasonings. Cook an additional 1-2 minutes while stirring.

Makes 4 servings

Nutrition Facts:
Calories 203
Total Fat 13g
Total Carbohydrates 8.3g
Dietary Fiber 0g
Protein 9.3g

Print Recipe Low Carb Alfredo Sauce

Note: Add mushrooms or other vegetable to add variety!

The Truth About Meal Replacements

Posted on August 17, 2015 by

get it and keep itYou’ve no doubt heard us say it before – Meal replacements play an important role in weight loss for many people. But, are you aware that studies show individuals who use meal replacements are much more successful in both weight loss and long-term weight maintenance? You may be wondering…What do we consider meal replacements? For those of you who don’t already know, meal replacements include bars, beverages and entrees.

Research shows that 74% of individuals using meal replacements with at least one meal of regular food lost and maintained 5% of their initial body weight compared to 33% of those on a reduced calorie diet with their own selected foods. That is a considerable difference.

There are several reasons why meal replacements are so effective in weight loss and maintenance. They are portion-controlled which gives individuals visual re-education, the calories are calculated correctly, food decisions are simplified, they are convenient and easily accessible, they are already prepared in most cases, they contain improved nutrition and with a variety of flavors offered…and they taste good!

The cost of meal replacements also makes them a good choice. In a recent study, dieters who used meal replacements actually reduced their overall food costs from baseline. The USDA found that the average American spends at least $100 weekly on regular food. With 5 meal replacements taken daily over a period of one week, here at CFWLS, it would only cost you around $90.

Improvements associated with meal replacements include improved fasting glucose, total cholesterol, LDL cholesterol, blood pressure, triglycerides and insulin.

Evidence is strong that substituting 1-2 meals and/or snacks daily with meal replacements is a great strategy for successful weight loss and maintenance especially for those of you have difficulty with portion control. Come visit our store or shop online – you will be surprised by the variety of delicious choices and how affordable products are (especially with your reward points).   Shop online!


Citrus Salmon and Zucchini Bake

Posted on August 14, 2015 by

Tangy lemon and herbs make this easy one dish meal a standing favorite!

4 zucchini, chopped
4 (5-ounce) wild salmon fillets
2 Tbls olive oil
Sea salt and freshly ground black pepper, to taste
1 Tbls honey
2 Tbls freshly squeezed lemon juice
1 Tbls Dijon mustard
2 cloves garlic, minced
1/2 tsp dried dill
1/2 tsp dried oregano
1/4 tsp dried thyme
1/4 tsp dried rosemary
2 Tbls chopped fresh parsley

1. Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
2. In a small bowl, whisk together honey, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. Set aside.
3. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.
4. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes.  (or seal everything in a foil pouch and throw it on the grill)
5. Serve immediately, garnished with parsley, if desired.

Makes 4 servings

Nutritional Information:
Calories: 283
Carbs 7.8g
Fiber 1g
Fat 16g
Protein 32g

Print recipe

What Keeps You Motivated?

Posted on August 10, 2015 by

set your goalsHow many of you made a New Year’s Resolution? Did you stick with it?! Motivation is usually the   catalyst whenever we make a resolution. It’s what keeps us going, giving us the internal drive to   continue forging ahead. Inspiration mentally stimulates you to do something, specifically something creative. Let’s look at how to use motivation and inspiration to stick to goals.

The first step is to have a goal. Getting healthier and losing weight is a common goal for many people. In order to achieve that goal, something must have motivated you. Maybe it was tight-fitting clothes, a diagnosis of high blood pressure, or not being able to climb a flight of stairs without feeling faint. You were motivated to take that first step to becoming healthier. But, what keeps you motivated every day?

Winston Churchill said, “Never, ever, ever, ever, ever, ever, ever, give up!” Without motivation, there would be no action. The following are ideas for staying motivated:

  1. List WHY you want to accomplish a goal. Example: “I want to lose 50 pounds by August so I can have energy for a family vacation.”
  2. Measure your progress. Weigh yourself regularly. Keep track of your measurements.
  3. Break your goal into smaller pieces. Example: “I want to run a 5k in July. I’m going to       increase my mileage by ¼ mile every week.”
  4. Get help if needed. Hire a personal trainer if you’re struggling with your workouts.
  5. Find your source of inspiration. Is there a co-worker, friend, or family member who’s had     success losing weight and you want to look like them? Find out how they accomplished their goal.

Motivation almost never lasts. Therefore, inspiration can be a long-term guide to your goal.           Inspiration can be found anywhere:   other people, nature, artwork, politics, music, etc… Maybe it’s a new fitness class, a movie, or a good book. The inspiration will motivate you to stick to your goals. Watching “Dancing with the Stars” inspires me. The innovative movements of the dancers and how they interpret the music, generates a desire to express myself more creatively in my fitness classes. My children inspire me every day and provide me the impetus to stay strong and healthy.

Eleanor Roosevelt said, “You must do the thing you think you cannot do.” Find something every day that inspires you to keep going and reach your goals! You CAN stick to your goals!


Lemon Chicken with Capers

Posted on August 07, 2015 by

A healthier Chicken Piccata!

lemon chicken with capersIngredients
2 eggs
Salt & Pepper
4 boneless, skinless chicken breasts
2 Tbls butter
Juice of 1 lemon
1/2 cup chicken broth
1 Tbls finely chopped onion
2 Tbls capers, drained

1. Beat eggs in large bowl and add salt & pepper. Place chicken in bowl to coat.
2. Add butter to skillet and bring to high heat. Add chicken and cook for 2-3 minutes, until bottom is golden. Turn chicken and turn heat to medium.
3. Add lemon juice, broth and onions and cook for 3 minutes or until chicken is done.
4. Add capers and scrape bottom of pan to loosen browned bits. Stir sauce and serve immediately.
Makes 4 servings

Nutrition Facts:
Calories 205
Total Fat 8g
Total Carbohydrates 1g
Dietary Fiber 0g
Protein 30g

Print Recipe  Lemon Chicken with Capers