Nutrition Tips and Monthly Recipes

A GUIDE TO GOOD NUTRITION 

A well-balanced diet will help you get the calories and nutrients you need to fuel daily activities, including exercise.  Aim to nourish and refuel your body from fresh foods and ingredients. Eating healthy is key to achieving your fitness goals. I will provide you with personalized meal plans and guidance to help you make healthy choices and reach your goals faster.

Rockin restaurant spinach dip

Ingredients

• One 10 ounce package frozen chopped spinach, thawed and drained thoroughly
• 4 ounces canned sliced water chestnuts, chopped
• 4 ounces fat free block cheesse
• 3 tablespoons plus 1 teaspoon reduced parmesan style grated topping
• 1/3 cup plus 2 teaspoons fat free mayo
• 1/4 cup fat free sour cream
• 2 tablespoons light soymilk
• 2 tablespoons minced shallots
• 1 teaspoon minced garlic

        Directions

1. Preheat oven to 325 degrees
2. cook garlic and shallots over medium heat in a pan sprayed with non stick spray, until softened but not burned 7. set aside
3. in a medium saucepan, melt block cheese over a low flame with the soymilk, stirring occasionally
4. once cheese has melted and mixture is well blended, add mayo, sour cream, and parmesan. stir until thoroughly. transfer to a medium casserole dish
5. bake in the oven for 20 to 25 minutes. season to tase with salt and [pepper. voila

Nutrition Facts (per serving - 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5 sugars 0g protein

NUTRITION TIPS

CHLORIDE: Chloride is a vital electrolyte that maintains fluid balance, pH levels, and blood pressure in the body. It is essential for nerve/muscle function and gastric acid production. Typical imbalances include high (hyperchloremia) or low (hypochloremia) levels, often stemming from dehydration, medication, or kidney issues, causing symptoms like muscle weakness or vomiting. Treatments focus on addressing the underlying cause.