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Mar

Need a Quick Dinner Idea?

by Marty Copeland | Featured, Recipes | 1 Comment »

Almost a Patty Melt   This is a lower-fat, lower calorie version of the “patty melt.” Grill or cook some lean beef patties or, better yet, turkey burgers. Sauté onions and bell peppers in nonfat, butter-flavored cooking spray. Place burgers … read more

Apr

Turkey and Cheese Quesadillas with Salsa

by Marty Copeland | Featured, Healthy Eating, Recipes | No Comments »

Fold a whole-wheat tortilla over some low-fat mozzarella or swiss cheese and some turkey.  Be sure a little cheese is on both sides of the turkey to make the tortilla stick shut when it is heated.  You can pop these … read more

Apr

Don’t want to blow your diet, but need something sweet?

by Marty Copeland | Featured, Recipes | No Comments »

Instead of reaching for a piece of cake or a slice of pie after a meal, try this sweet treat to satisfy a sweet tooth.  Sometimes I just want a bite or two of something a little sweet after a meal and … read more

Mar

Zesty Chicken Macaroni Salad

by Marty Copeland | Featured, Recipes | No Comments »

This salad is perfect for a Saturday lunch.  If you do your shopping Saturday morning, make this salad before you leave. Or if you can, make it the night before. (it needs to sit in the fridge for at least 3 hours).  Then, … read more

Mar

Start Your Day Right – Eat a Healthy Breakfast!

by Marty Copeland | Featured, Recipes | 2 Comments »

If eating a balanced breakfast first thing in the morning is the last thing you want to do, then make a gradual transition into the habit. Begin by eating something!   Whatever it takes, get in the habit of eating something … read more

Aug

Apple-dorf Fresh & Crunchy Salad

by Marty Copeland | Featured, Recipes | No Comments »

I love salads – all kinds.  And summer is a perfect time to try something new.  This salad can be served as a side dish, a dessert, or even an afternoon snack. 1 med.      granny smith apple (cubed) 2 … read more

Oct

Savory Spiced Pumpkin Yogurt

by Marty Copeland | Featured, Recipes | No Comments »

1          15 oz. can pumpkin puree ½         cup low-fat plain yogurt 3          scoops vanilla protein powder ¾         tsp. pumpkin or apple pie spice 1          Tbs. pure maple syrup, honey or Stevia powder to taste Directions: Add 1 cup crushed ice, or 6 ice cubes and blend all ingredients together until smooth. Serves 3 Tip: Choose protein powder wisely, as nutrient values will vary according to your selection.

Dec

Mexi-talian Chicken Spaghetti – Here is a healthy dinner you can prepare and enjoy this weekend!

by Marty Copeland | Featured, Recipes | 1 Comment »

1 lb.      ground chicken breast (skinless) ½ tsp.  olive oil 1 cup    onions (chopped) 1 cup    bell peppers (chopped) 1           15 oz. can diced tomatoes w/chilies 1           15 oz. can tomato sauce 1           bunch cilantro (chopped fine) 1 TB.    Italian seasoning 8 … read more

Dec

Cooking with Your Kids!

by Marty Copeland | Featured, Nutrition/Weight Loss, Recipes | No Comments »

Get the kids involved with cooking!  One night a week try making homemade pizza or something else they might enjoy. Be sure to have all their favorite ingredients and let them take turns creating their own recipes. Start with a … read more

Nov

South o’ the Border Sloppy Joes

by Marty Copeland | Featured, Recipes | 1 Comment »

Looking for something a little different in a sloppy joe?  Being from Texas, we like some dishes a little hot.  This recipe will definitely spice it up a little for a little variety! 1 lb. ground turkey breast (extra lean), or … read more