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Foundations of a Healthy Diet

Ever wondered how to decipher all of the contradicting news reports about food and health?  Red wine– is it good or bad?  What about fats?  Carbohydrates?  Red meat? Here is an overview of the foundations of a healthy diet: Vegetables and fruits are rich in vitamins, minerals, phytochemicals, and fibers.  Because they have a high water […]

Asian Chicken Salad

  Asian Chicken Salad This recipe features nappa cabbage.  It has a very mild flavor and adds a nice crunch similar to iceberg lettuce. Salad Ingredients: 1 pound chicken breasts, cooked and chopped 8 cups thinly sliced Napa cabbage 1 cucumber, halved lengthwise and thinly sliced crosswise into 1/4″ slices 4 carrots, peeled and shredded […]

Chipotle Salad with Chicken, Beans, and Brown Rice

    Following the FUEL plate when dining out can be a little tricky at first.  I try to dine at restaurants that always have at least one healthy option.   This weekend, we stopped by one of my favorites:  Chipotle.  They have a large salad that you can top with chicken, pinto beans, and/or […]

Pinto Bean & Vegetable Quesadillas

    We made these for dinner last week and they were delicious!   Pinto Bean & Vegetable Quesadillas Ingredients: 4 (10-inch) whole grain tortillas 1 tbsp. canola oil 1 small onion, chopped 2 garlic cloves, chopped (or 2 tsp. jarred minced garlic) 2 zucchini, halved lengthwise and then thinly sliced crosswise into 1/4″ slices […]

Top 10 Nutrition Tips for 2014

I love the beginning of a new year.  It is a chance to start over, a chance for a new beginning.   I have been reorganizing my house, my office, my calendar, and my priorities. If healthy living is on your list of priorities this year, check out these top ten tips for eating well […]

Time Crunch Workout in the Furman Fitness Center

  No time to exercise?  Try this quick time crunch routine in the Furman Fitness Center.  Perform one set of 12 repetitions and one set of 8 repetitions for each exercise.  Find a weight where the last few repetitions of every set are challenging but you can maintain your slow and controlled form throughout the […]

FUEL: Stocking a Healthy Freezer and Pantry

Healthy eating starts at the grocery store.  Stock up on plenty of healthful choices and organize them so they are easily visible and accessible. My freezer happens to have four shelves– perfect for each section of the FUEL plate.  I load up on frozen vegetables at the top (because they are the best, of course), […]

Cheddar Smashed Potatoes with Cauliflower

  Cruciferous vegetables, such as cauliflower, are loaded with phytonutrients that are thought to promote good health. They mash perfectly with potatoes and shredded cheddar. Ingredients 4 c. baking potatoes, peeled and cubed into 2” chunks 4 c. cauliflower florets, chopped roughly into 2” chunks 1 tsp. salt 2 Tbsp. olive oil butter or trans-free […]

Sauteed Brussels Sprouts with Turkey Bacon

  This recipe is always the hands down favorite among Furman students in our Culinary Club Workshops.  Forget those horrible memories about mushy bland Brussels Sprouts that you may have tasted as a child.  You’ll be scarfing down more cruciferous vegetables in no time.  Saute thinly sliced Brussels Sprouts with a little bit of turkey […]

Pesto Green Beans with Grape Tomatoes

  This colorful dish can be served warm or cold.  Leftovers are perfect for lunch. Ingredients 2 pounds of green beans, washed and trimmed 1 tsp. salt 1 large container of grape tomatoes, washed and at room temperature (large tomatoes can be halved lengthwise) 2 Tbsp. bottled or freshly prepared pesto Directions Fill a large […]