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Fire up the grill for these healthy cookout ideas


Summertime means cookout time, but just because it comes from the grill doesn’t mean it has to be unhealthy! We have ideas for keeping your summer diet healthy for your heart and your waistline—all it takes is thinking a little differently about the standard grilled menu.

Go fishin’
Forgo the traditional beef griller for fish! Oily fish, like tuna and salmon, are full of omega-3 fatty acids and other nutrients. You could form patties or treat a fillet with lemon juice, and add your favorite herbs and spices for even more flavor. Keep in mind fish cooks fast, so you want to be attentive while you are grilling it.

Slim down your burger
If you can’t go without your red meat, use lean or extra lean beef and drain or pat off the excess fat after you’ve grilled it. Did you know that the recommended serving size for a hamburger patty is three ounces? A three ounce burger is the roughly the size of the palm of your hand. Keep your patties on the slim side, or add in finely chopped vegetables like peppers or onions to make a thick burger that’s heavy on nutrients.

Think green
Take the mixed veggie-burger one step further by grilling vegetables instead of meat. Kabobs are an easy way to grill up a variety of veggies, and they’re easy to handle, too. Fill a skewer with veggies like mushrooms, peppers, cherry tomatoes, zucchini or yellow squash—anything with some “flesh” to it should work well. Lightly spray the skewered veggies with olive oil and place them on the grill. For the most flavor you’ll want to keep flipping occasionally, until they are slightly blackened. You can also grill corn on the cob right in its husk; place on the grill for about 30 minutes, rotating occasionally. Let it cool for about five minutes after removing it from the grill, and before you peel the husk off. Continue Reading »

Fresh fruit and yogurt popsicles


If you are looking for a healthy and refreshing treat, look no more. These simple treats are nutritious and delicious.


1 ½ cups of fresh berries of your choice (blueberries, strawberries, raspberries)
½  banana
2 cups plain or vanilla Greek yogurt
¼ cup white sugar
8 small paper cups
8 Popsicle sticks


Place berries, banana, yogurt and sugar in a blender. Blend until smooth. You can also use a mix of berries.

Fill paper cups ¾ full with the fruit and yogurt mixture. Cover the top with aluminum foil. Poke a Popsicle stick through the center of the foil of each cup.

Place the cup in the freezer for 5 hours. To serve, remove foil and peel off the paper cup. Continue Reading »

Roasted butternut squash and shallot soup

butternut squash soupBeing lactose intolerant I have to watch my consumption of dairy. As much as I like cream based soups, they don’t like me. So whenever I come across a smooth textured hearty soup that does not call for cream, I get a little excited.  This recipe caught my eye as it calls for an in-season ingredient (squash) and one of my other favorite ingredients, ginger.


  • 4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
  • 1 tablespoon olive oil
  • 1/4 teaspoon salt
  • 4 large shallots, peeled and halved*
  • 1 (1/2-inch) piece peeled fresh ginger, thinly sliced
  • 2 1/2 cups fat-free, less-sodium chicken broth
  • 2 tablespoons (1-inch) slices fresh chives
  • Cracked black pepper (optional)


  1. Preheat oven to 375° F.
  2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
  3. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth. Cook over medium heat 5 minutes or until thoroughly heated. Top with chives and pepper, if desired.

Yields six 2/3 cup servings.

Nutritional information per serving:
Calories:   112
Total fat:   2.5 grams
Saturated fat:   0.4 grams
Monounsaturated fat:   1.7 grams
Polyunsaturated fat:   0.3 grams
Protein:   3.3 grams
Carbohydrate:   22.4 grams
Fiber:   3.6 grams
Cholesterol:   0 mg
Sodium:   266 mg

*shallots: are similar to onions and garlic. They can be used like an onion, however grows in a bunch like garlic.  They have a milder taste than most onion

Recipe from: http://www.myrecipes.com/recipe/roasted-butternut-squash-shallot-soup-10000001854009/

The benefits of eating a healthy breakfast

You’ve probably heard the saying, “Breakfast is the most important meal of the day” a million times. You may have heard other claims about breakfast in the media, from health experts and others. So is all this hype about breakfast true? Let’s review the facts.

Breakfast gives you energy to start the day. Breakfast helps regulate blood sugar levels by literally breaking the fast and providing your body with the fuel it needs to function properly throughout the day.

Breakfast improves diet quality. Research shows that people who skip breakfast are less likely to meet the recommended intakes for important nutrients like folic acid and calcium. Studies have demonstrated that if you start your day off with fruit, you are more likely to reach the daily recommended servings for it. Continue Reading »

Workplace wellness tip: got stress? Take a walk!

Stress is one of the biggest threats to your employees’ health. Help decrease their stress by encouraging walking throughout the day! Walking breaks, even for 10 minutes once or twice a day, will help employees increase physical activity and clear their mind from the day’s stress. These short breaks will allow employees to return to their work station rejuvenated and ready to tackle the rest of the day’s tasks.Take it one step further by encouraging meetings on the go! Who says all meetings need to take place in a conference room? Boost your wellness culture by encouraging walk-and-talk meetings.

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