Watermelon Fruit Pizza

Updated: 8/2/18 A little sweet, a little tart, and definitely a cool and healthy treat!


Watermelon Fruit Pizza

2 Fruits
1 Dairy

1 cup Watermelon, wedges
1 serving Plain, Non-Fat Yogurt
1/3 cup Blueberries (Can use Blackberries instead if desired)
1/4 cup Strawberries, sliced
Fresh Mint Leaves

Cut watermelon into wedges.  Top each wedge with plain, non-fat yogurt, strawberries, and blueberries.  Garnish each wedge with mint leaves.  Enjoy this healthy dessert!

Healthy Popsicle Recipes

Updated: 6/19/18

Looking for a delicious treat to help combat the hot Summer weather?  Try out these healthy popsicle recipes! You can make these in a blender or in a bowl with an Immersion Stick Blender.

Berry Frozen Yogurt Pops

1 Dairy
1 Fruit

* Meal Plans ONLY

6 oz. Plain, Low-Fat Yogurt
2/3 cup Mixed Berries (Blueberries, Blackberries, Raspberries), fresh or frozen

Puree all ingredients in a blender or in a bowl with an Immersion Stick Blender. Divide evenly between popsicle molds or paper cups. Cover with aluminum foil and pierce foil in the center with popsicle sticks to hold sticks in place. Freeze 4-5 hours or until solid.  Enjoy!

Tasty Grape Pops

1 Fruit

* Freedom and Fast Track Meal Plan Approved

14 medium, seedless Grapes (Red Grapes recommended)
1/4 cup Water

Wash grapes and blend in a blender or in a bowl with an Immersion Stick Blender until smooth.  Pour into popsicle molds, freeze until hard, and enjoy!

Spicy Watermelon Pops

1 Fruit
1 Vegetable

1 cup Watermelon
1/2 small Tomato, peeled
1/4 medium Jalapeno Pepper, peeled and seeded, thinly sliced
1/4 cup Water

Preparation: Puree watermelon and tomatoes together in a blender or in a bowl with an Immersion Stick Blender.  Add jalapeno to the puree and refrigerate for 1 hour.  Pour puree into popsicle molds and freeze.

Lime Green Popsicles

1 Fruit
1 Vegetable

1 cup fresh Spinach, chopped
1 small Green Apple
1/4 cup Water
Juice from 1 Lime

Preparation: Puree ingredients together in a blender or in a bowl with an Immersion Stick Blender.  Pour into popsicle molds and freeze.

Tips for Healthy Eating While Camping

Do you have a camping or hiking trip planned this Summer? You can eat healthy while camping and hiking with a little pre-planning and preparation.  Follow these tips to make sure you have a healthy and safe outdoor adventure. Make a Plan and Stay Hydrated

During physical outdoor activities, your body typically needs more food and water. Pack plenty of fluids for hot weather excursions. Make sure to stay hydrated, drink water before you start your hike or bike trip and make sure you pack extra to keep hydrated throughout your trip.  Eat a well balanced meal before you start off on your adventure and make sure to pack plenty of snacks to help keep your energy levels up while on your excursions. Pack light weight foods and snacks. You can pack perishable foods, such as sandwiches and wraps, just be sure you have a small portable insulated cooler with ice packs to keep foods chilled properly Here are some snack ideas for an outdoor day trip:

  • Fresh fruits - cut up melons, berries, and pineapple stored in baggies. Also you can freeze grapes, cherries and blueberries beforehand to help them stay cold.
  • Cut up fresh vegetables such as cauliflower, celery, carrots, broccoli and peppers. Store in baggies to save space in your backpack or cooler.
  • Pre-make sandwiches or wraps with tuna fish or grilled chicken.
  • Take rice cakes or diet snack crackers for a quick easy snack.

Camping for Several Days

Packing food to last for several days at a time can be challenging. With a little pre-planning and meal prep, you can prepare healthy foods at home before you leave. Map out the meals you want to eat each day. This will also cut down on your meal prep while camping, giving you more time to relax or enjoy your time with family and friends. Here's some quick tips for healthy eating when camping:

  • Prepare and cook your meats at home, grilled chicken, shrimp, hamburger patties, a roast in the crockpot, boil eggs for hard boiled eggs and tuna packed in water.
  • Wrap cooked meats in foil and store in gallon sized baggies - store in a cooler and just warm over the campfire or portable grill before each meal.
  • Cut up vegetables for sautéing with protein options, making fajitas, or stir fy over the campfire or just snacking on them raw throughout the day.
  • You can also cut up fresh fruits and store in stackable containers or baggies. Take apples and oranges for a quick, on the go fruit.
  • Take easy starches like tortillas for wraps, rice cakes, diet snack crackers and english muffins.
  • If you have a way to boil water you can take couscous, long grain rice, quinoa and sweet potatoes.

Cooking Safely While Camping

It is always important to follow good food safety practices. Perishable food cannot be kept out in hot weather (90°F or higher) for more than one hour, and in mild weather for more than two hours. Having the proper safety essentials are a must - make sure to bring the following items:

  • Disposable wipes, moist towelettes, hand sanitizer or biodegradable soap
  • Bowls and plates
  • Kettle or cooking pot
  • Eating and cooking utensils
  • Ice packs
  • Compostable trash bags
  • Portable water filters or water purification tablets
  • Gallons of fresh water for cooking with
  • Thermometers for cooler and cooked meat
  • Well insulated coolers. 2 or 3 coolers work best if you have the room. One to keep raw meats separate from cooked foods. One for the cooked foods and the other for your beverages.

Have a healthy Summer!

Original Article Here:

5 Tips for Surviving the 4th of July Holiday

Updated: 6/19/18 The Fourth of July Holiday and barbecues can be a challenge when it comes to sticking to your diet, but you can still have fun without sacrificing your weight loss.

Here's some tips to help you enjoy the Holiday, AND stay on track. 

1. Think Before You Drink!

Even the smallest amount of alcohol (for example, wine, beer, and liquor) can directly affect our fat metabolism. Some studies have even shown that our body can burn around 73% less fat after consuming just one ounce of alcohol!  When alcohol passes through the liver, a by-product called Acetate is created, which slows down our body’s ability to burn fat. As we consume alcohol, our whole body lipid oxidation (the rate our body burns fat) greatly decreases, while Acetate rises in our body. In beverages, the higher the alcohol content, the slower the fat metabolic rate.  Try water with lemon, ice cubes, and Stevia if available to create a ‘Lemonade’ or try adding coconut or rum extract to a diet soda to curb the alcohol craving.

2. Use Small Plates!

Research has shown that individuals who choose smaller plates eat up to 50% fewer calories without even noticing.  Try borrowing a kid's plate or a plate from the appetizer table.

3. Focus on Friends, Not Food!

Barbecues are a great opportunity to have fun outside - keep your focus on socializing.  The more you’re chatting and visiting with family and friends, the less you’re eating.

4. Eat Vegetables!

Fill up your plate with the healthiest stuff!  Load up on grilled vegetables to avoid overeating higher calorie options.

5.  Bring Your Own Dessert!

Barbecues and family gatherings are a wonderful time to bring a dish to pass - try bringing a diet-friendly dessert with you, such as a fresh fruit bowl.

Remember to keep hot foods hot, and cold foods cold! Have a Happy and Healthy Fourth of July! 

5 Flavored Ice Cube Recipes

If you're looking to add some variety to your water, try these flavorful ice cubes!



1. Add a few berries – blackberries, blueberries, raspberries – to each cube in an ice cube tray, add water, and freeze.  This is a delicious addition to throw in your water bottle.

2. Fill an ice cube tray with fresh squeezed lemon or lime juice and freeze. Enjoy the tangy flavor as the ice melts!

3. Slice your favorite citrus fruits – oranges, lemons, limes – and add 1 slice to each cube in an ice cube tray. Add water to the tray and freeze.

4. Make “watermelon ice cubes” by slicing watermelon into small cubes or using a melon baller. Add 1 cube/ball to each cube in an ice cube tray and freeze.

5. Chop fresh mint leaves, add a few leaves to each cube in an ice cube tray, add water and freeze.

All About Pineapple

Updated: 1/31/19

If you're looking for a delicious treat for Summertime, grab a Pineapple!  Rough on the outside, and sweet on the inside, Pineapple is one deliciously powerful fruit.



3 Health Benefits of Pineapple:

1. Pineapples contain a large amount of Vitamin C, an essential vitamin that helps the body create and maintain connective tissue.

2. Pineapples are mostly water! Made up of over 80% water, munching on this fruit will help keep you properly hydrated during the Summer months. The water and fiber content in this fruit will also help you feel full and promote intestinal regularity.

3. Pineapple contains a significant amount of Bromelain, an enzyme that aids in digestion by breaking down protein. Studies on Bromelain have found that it is associated with several health benefits, including cancer prevention and improved immune function.

Quick Tips for Using Pineapple in Cooking:

1. Make a fresh salsa using your favorite spicy peppers and pineapple.

2. Add pineapple to kebabs made on the grill. Try grilling pineapple and watermelon on a skewer together, or adding pineapple to a skewer with chicken or shrimp.

3. Add fresh pineapple chunks to your favorite salad.



Try a Pineapple Recipe!

Pineapple Coconut Cooler

1 Fruit
1 Supplement

Suitable for Fast Track Patients

1 Vanilla Pudding Shake Supplement
6 oz. of Cold Water
1 serving Fresh Pineapple
1/4 tsp. Coconut Extract
Add Ice

Mix supplement and water. Add pineapple and mix well. Add coconut extract. Pour into a tall glass and serve. Garnish with a pineapple chunk.

Pineapple-Jalapeno Salsa

1.5 Fruits
1 Vegetable

1 1/2 servings Fresh Pineapple
1/2 serving Jalapeno Pepper
1/2 serving Red Onion
1/4 cup Fresh Cilantro, chopped
1 tsp. Garlic, minced
1/2 serving Stevia
1/2 tsp. Fresh Lime Juice
Pepper to taste

Dice/cube pineapple, seed and chop peppers, chop onion. Combine pineapple, peppers, onion, cilantro, and garlic in a bowl. Add Stevia, lime juice and pepper to taste. Serve chilled.

Benefits of Watermelon

Watermelon may be a favorite Summer snack, but there's more benefits to this fruit than just a sweet flavor! Benefits of Watermelon

1. Watermelons are mostly water! Made up of over 90% water, snacking on this fruit will help you stay hydrated during the Summer heat.  The water and fiber content in this fruit will also help you feel full, without all the extra calories (one cup of watermelon contains only 46 calories!)

2. This naturally sweet fruit is an easy, healthy dessert for Summer picnics. Just slice and serve!  (Fun tip:  Use cookie cutters to cut watermelon into shapes for kids!)

3. Watermelons are packed with antioxidants, vitamins and minerals. It’s a great source of Vitamins A, B6, and C, as well as potassium!


Try a Watermelon Recipe!

Watermelon Popsicles

Servings: 2 Fruits

Ingredients: 1 serving Watermelon, seedless, chopped finely 1 serving Strawberries, chopped Fresh Lemon Juice

Preparation: In a blender, mix seedless watermelon, strawberries and fresh lemon juice.  Pour mixture into popsicle molds and freeze until firm.  Enjoy!

Grilled Watermelon and Pineapple Skewers

Servings: 2 Fruits

Ingredients: 1 serving Pineapple, cubed 1 serving Watermelon, cubed

Preparation: Alternate pineapple and watermelon cubes (3 of each) on skewers.  Grill all sides for about 30 seconds.