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Recipes

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Quick, Italian Chicken Stir-Fry

By Diane Lofshult | December 31, 2004 |

Although this recipe is quick and easy, you can save even more time by using minced garlic from a jar and/or frozen mixed vegetables!

1 tablespoon (tbs) extra-virgin olive oil
3⁄4 pound skinless, boneless chicken breast, cut in 3⁄4-inch pieces
1 large zucchini, diced
1 large red pepper, cored and diced
1 teaspoon (tsp) minced g…

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Skinny Dip: Cantaloupe Chutney

By Diane Lofshult | October 31, 2004 |

Serve this tasty chutney
as a dip or as a topping for
whole grains, steamed veggies,
chicken, fish or tofu.
4 cups diced cantaloupe
(about 1 melon)
1⁄3 cup golden raisins
1⁄3 cup minced red onion
1⁄4 cup sugar
1⁄4 cup water
3 tablespoons white-wine vinegar
1 teaspoon ground cumin

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tomato and white bean soup

By Diane Lofshult | September 30, 2004 |

1⁄2 cup chopped onion
1 teaspoon (tsp) olive oil
1⁄2 cup thinly sliced celery
1⁄2 cup thinly sliced carrot
1 tsp finely chopped garlic
1 can (28 ounces)
diced tomatoes in juice
2 1⁄2 cups water
1 tsp dried oregano
1 tsp dried basil
1⁄2 tsp dried cumin
salt and freshly ground pepper to taste
1 can (15 ounces) white
(cannellini or Great Northern) beans,
rinsed and drained

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cooking quick, healthy meals at home

By Milton Stokes, RD | September 30, 2004 |

Does your car practically steer itself to the nearest fast-food joint when you’re driving home from work? Are you on a first-name basis with the counter staff at your local hamburger haven? If so, take comfort in the fact that you’re not alone in the fast-food lane. These days, we’re all short on time and suckers for a quick meal—your clients included.

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Veggie pita pizzas

By IDEA Authors | August 31, 2004 |

veggie pita pizzas

4 whole-wheat pita bread rounds
1 cup prepared pasta sauce (with vegetables)
1⁄2 red bell pepper, finely diced
1 small zucchini, finely diced
1 small yellow summer squash, finely diced
2 1⁄2 – to 3-ounce jar or can of sliced mushrooms, drained
1 teaspoon (tsp) dried oregano
1 tsp dried basil
1⁄2 cup shredded part-skim mozzarella cheese
8 tsp grated Parmesan cheese

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oven-roasted fish, mediterranean-style

By Diane Lofshult | May 31, 2004 |

All types of fish suggested for this recipe from the American Institute for Cancer Research (AICR) are rich in healthful omega-3 fatty acids.
4 portions (4 ounces each) salmon,
halibut, cod or other fish fillets
(skinless)
2 medium (4-ounce) zucchini,
trimmed and sliced thin
1/2 red onion, cut into thin slivers
1 strip orange zest (1/2 inch wide)
cut into 4 long, narrow strips
2 garlic cloves, peeled and minced
1 teaspoon (tsp) lemon juice

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Eat Less to Live Longer

By Jenna A. Bell, PhD, RD | January 31, 2004 |

In an era when everything from sport utility vehicles to hamburgers comes “supersized,” the notion that less is more may seem terribly out-of-date. But when it comes to calories, eating fewer may very well turn out to be a prescription for a longer—and healthier—life. The topic of calorie restriction has gotten a lot of attention…

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Fast Foods Done Right

By IDEA Authors | August 31, 2003 |

Food
Prepare tantalizing and healthy meals in less time than it takes to teach your cycling class.

Fast Foods Done Right
When time is at a premium, food choices are often the first casualties. We munch snacks on the fly or graze on processed convenience foods when we get home late, because cooking a real dinner seems daunting. Finding the time and energy to prepare healthy, balanced meals can be …

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Cholesterol and Exercise, Client Handout

By IDEA Authors | August 31, 2002 |

Client Handout

o you have–or want to avoid–high cholesterol? Last year, when the National Institutes of Health (NIH) issued new criteria for categorizing cholesterol levels as healthy or unhealthy, many more Americans suddenly found themselves in the high-cholesterol category. The good news is that exercise can help. Fitness experts Chantal A. Vella, MS, and Len Kravitz, PhD, of the University …

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The Best Cooking Techniques & Utensils

By Catherine Reade, MS, RD | March 31, 2002 |

Who doesn’t love the aroma of food cooking on the grill on a warm summer night? Or how about that little boost you get when you reach for your favorite, well-seasoned cast-iron skillet? But did you know that certain cooking methods and pots and pans can actually diminish the nutrients you get from those meals you so painstakingly prepare?

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