Tag: nutrition

  • West Chester Nutrition Club ‘Revolutionizes’ Health and Wellness

    West Chester Nutrition Club ‘Revolutionizes’ Health and Wellness

    From popping flavors to colorful drinks, this nutrition club truly is a revolution!

    Divyana Bose

    by Divyana Bose

    In the city of West Chester, Ohio, a tea and protein shake shop named the REvolution Nutrition Club opened its doors in January 2018. From fruity and refreshing teas to smooth and rich shakes, each drink is made with the intention of improving health.

    REvolution Nutrition Club has over 40 shakes on their menu that are not only high in protein but are also low in carbs, sugar, and calories! Flavors like the Brownie Madness, Snickers, and Cake Batter keep REvolution Nutrition’s customers coming back time and time again. In addition to the nutritious shakes, the shop also carries high energy teas that are packed with antioxidants, vitamins, and Guarana, which improves mental concentration. Some of the most popular tea flavors include The Blue Lagoon and the Kingsgate Punch.

    REvolution owner, Kiera Abrego, customizes each one of the shakes and teas she serves her customers according to their nutritional needs and goals. Each REvolution product uses nutrition to improve both the fitness level and overall health of each customer.

    Kingsgate Punch Tea Energy Bomb

    “My personal goal this year is to serve as many teas and shakes as possible as breakfast and lunch meal replacements,” Abrego said. “I also strive to make this business just a great atmosphere that is safe, fun, and inviting.”

    The REvolution Nutrition Club gains most of its “first-time” customers through social media as Abrego believes it is the best way to market what the club has to offer. The community has also greatly contributed to REvolution’s growth in sales according to Abrego.

    “Advertising comes from community interactions and communication,” Abrego said. “It is not only the social media factor but the positive word of mouth that gets around about my small business.”

    To reward REvolution Nutrition Club’s loyal customers, Abrego developed a customer referral program in order to spread the word about the products her club has to offer and to give back to those who have supported the products the club serves. If a customer promotes REvolution through social media or refers someone to try out the club, that customer receives a free tea or shake! 

    “The community itself passes on invitations and referrals as we utilize social media to the best of our ability,” Abrego said. “The program consists of coupons to come in and try our products and try new and improved healthy drinks.”

    REvolution continues to progress as a small business, but (like many businesses during COVID-19) did experience some struggles. Luckily Abrego had such a loyal customer base that her nutrition club was able to make it through tough times, bouncing back successfully!

    “The largest impact on REvolution was that we were not able to be the bright and shiny part of someone’s day like we normally were,” Abrego said. “Relationships that we continued to build throughout the community had to be put on hold during this time and it was extremely difficult.” 

    Blue Lagoon Tea Energy Bomb

    REvolution rose above the COVID-19 challenges and continues to grow as a business to this day! Abrego said new and improved drinks are constantly being made every month due to the influx of new customers this year. 

    “We do monthly features that normally take place around the holidays or special events,” Abrego said. “The drink features typically end up becoming a fan favorite and bring in even more customers!”

    A personal preference of mine is the Blue Lagoon, the blue raspberry blend and standout color are just too hard to resist. Not to mention the energy boost I get in the day from just a few sips of this is amazing. Along with the blue lagoon, the Kingsgate punch is a close second with the bright red flavorful tea punching my palette with cherry and fruit punch all in one. In my eyes, these teas are perfect for a Summer refreshment and a perfect pick-me-up.

    Five to ten years from now and with these never-ending flavors, Abrego plans to keep her business running and make her customers content. Her hopes are for her business to grow and expand not only in the social media market but through the community as well.

    Cinnamon Toast Crunch Shake

    “My goal is to be within the basis of one-hundred healthy and nutritious breakfast shakes with every breakfast and lunch meal replacement,” Abrego said. “We thrive off of person-to-person marketing and my desire is for my business to continue being the inviting and fun atmosphere for all.”

    Hoping for a bright future ahead, Abrego’s past with bringing about the business has not been the easiest especially due to COVID-19. She started the business in 2018 and took ownership of the business through her personal wellness coach and over time lost a substantial amount of weight, meeting her weight loss goal. 

    “I decided to take on the Herbalife business full time because I instantly fell in love with the products and results,” Abrego said. “My husband was the confirmer as well when he fell in love with the shakes we offer and I knew I had to be a part of this.” 

    “We are truly a REVolution with these beverages that make staying healthy and sustaining energy possible,” Abrego said. “Our drinks can hopefully branch out to every community and  will bring in more customers to try them.”

    Abrego recommends for first-timers the Special Tea category from the REVolution menu since it has the most subtle energy level out of the three energy categories. The Tropical lemonade though in the Boosted category is her personal favorite with blends of strawberry and lemonade coming together with a little more energy added to it. Out of the shakedown category though, Abrego recommends the Cinnamon Toast crunch blend with 24 grams of plant-based protein, only two-hundred and thirty calories, and thirteen grams of net carbs. Not to mention, there are only nine grams of sugar in every shake! There are four separate categories in the “Shake down” category itself such as the Chocolate Sensations for the chocolate lovers, Sweet Tooth, Fan favorites, and Fruity Licious.

    Along with the luscious flavors, the name REVolution says it all. Abrego said that these products truly stand out and benefit health or weight loss goals, which is where the name stemmed from. 


        Contact Info: 

    Email: revolutionnutrition45069@gmail.com

    FaceBook

    Hours: 8 AM- 2 PM

    Address: 7324 Kingsgate Way, West Chester, OH 45069

  • Jump-Start Your Day With This Simple Healthy Breakfast!

    Jump-Start Your Day With This Simple Healthy Breakfast!

    by Cassie Mattia

    “Breakfast is the most important meal of the day,” said my Dad to me every single morning as I was growing up. Did I believe him? Well of course not, I was a teenager who thought she knew everything!

    Once I got older and decided to become Vegan in 2015 I began to research food and why each and everything you put into your mouth and what time of day you do so is essential to your well-being. I learned that Breakfast is responsible for “breaking” (hence Break-Fast) the body’s overnight fasting period. Breakfast not only reloads your body with glucose but also jump-starts your energy levels, forces you to be alert, and gives you the essential nutrients your body needs to succeed.

    So how does one make a healthy, simple, fast Breakfast without having to get up 2 hours before the alarm clock goes off? I have spent quite some time developing healthy meals for those individuals such as myself that have a busy lifestyle and need that extra 2 hours to get the proper rest they need to fuel through the day. Of course, that doesn’t mean you have to skip Breakfast!

    Here is one delicious yet simple Breakfast that will give you the energy you need to get through your morning!

    Cassie’s Avocado Herb Bagel

    Yield: Serves 1 Prep Time: 10 minutes Cook Time: 5 minutes

    INGREDIENTS

    1 Rosemary and Thyme Bagel

    1 Tablespoon of Plant-Based Butter

    1 Medium Avocado

    1 Teaspoon of Pink Himalayan Sea Salt

    1 Teaspoon of Black Pepper

    3 Basil Leaves (Chopped)

    3 Cilantro Leaves (Chopped)

    2 Lemon Head Leaves (Chopped)

    INSTRUCTIONS

    1. Grab your Rosemary and Thyme Bagel and slice it in half. Next place both halves of the Bagel in a Toaster Oven or Toaster on Medium Heat for 3-4 minutes.
    2. While your Bagel is toasting, measure out a Tablespoon of Plant-Based Butter and let it sit out so that it will more easily spread on the Bagel.
    3. Next, take your medium Avocado and cut it in half. Use the sharp edge of your knife to take out the pit then spoon out the Avocado and place it in a mixing bowl. Throw away the Avocado skin and pit.
    4. Take a fork or Avocado “masher” and mash the Avocado until you achieve a creamy smooth texture.
    5. Then measure out a Teaspoon of Pink Himalayan Sea Salt and a Teaspoon of Ground Black Pepper and mix until equally distributed throughout the Avocado mixture.
    6. Collect your 3 Basil leaves, 3 Cilantro leaves, and 2 Lemon Head leaves and chop them up finely. Add your herbs to the Avocado mixture and stir until evenly distributed.
    7. Take your toasted Bagel and spread the Tablespoon of Plant-Based Butter and the Avocado mixture evenly on both halves of the Bagel.
    8. Finally, plate your Avocado Herb Bagel masterpiece, snap a photo to share with the world, and take a bite!

    For more healthy, simple, and quick recipes stay tuned to the Loveland Salad With Me, Cassie Mattia!

  • Ohio Department of Health announces statewide breastfeeding hotline

    Ohio Department of Health announces statewide breastfeeding hotline

    1-888-588-3423

    Columbus, Ohio – The Ohio Department of Health (ODH) has announced a 24/7 Statewide Breastfeeding Hotline available to mothers, fathers, and caregivers across Ohio.

    According to the announcement, “Breastfeeding has many known health benefits for mother and baby and is recognized as the optimal source of nutrition for infants. Breastfeeding is widely accepted as an effective strategy to promote positive health outcomes for both mothers and their babies. A woman’s early experience with breastfeeding can affect whether and how long she continues to breastfeed. Lack of support from professionals is an identified barrier to breastfeeding.”

    The Appalachian Breastfeeding Network (ABN) operates the toll-free 24/7 hotline with live, trained lactation professionals. Services are available free of charge to all callers, including mothers, their families and partners, expectant parents, and health care providers.

    The hotline is available at 1-888-588-3423. For more information on the hotline or Appalachian Breastfeeding Network, please visit https://www.appalachianbreastfeedingnetwork.org/ .


  • Come join Loveland’s Fitness Fanatics at the Grand Opening of Vibe Fitness!

    Come join Loveland’s Fitness Fanatics at the Grand Opening of Vibe Fitness!

    “Since the very first business plan, my desire has always been to give Loveland the gym they deserve, and I will continue to do that until my vision is fulfilled,” said John Kennedy

    by Cassie Mattia

    Loveland, Ohio – Loveland, Ohio is filled with so many opportunities to keep healthy and stay in shape! Although the Loveland Bike Trail provides plenty of fitness activities and there are of course a few pilates and yoga studios throughout Loveland, there still just didn’t seem to be a place that provided nutrition, personal training, and an open gym all combined into one well-rounded fitness facility right here in Loveland….until now! John Kennedy, owner of 650 Fitness, and Jen Kavensky, owner of Vibe Nutrition, took a leap of faith and are now preparing to open the well-rounded gym the Loveland community has been waiting for. Vibe Fitness, located at 10480 Loveland Madeira Road, is set to open it’s doors to the community at its grand opening on Friday, October 11th from 4 PM to 7 PM followed by an after-party at Bishop’s Quarter! The grand opening will be benefiting breast cancer awareness and Cancer Free Kids, a non-profit dedicated to children’s cancer research right here in Loveland.

    Loveland Magazine decided to pay Vibe Fitness a visit to see what the community should expect for the grand opening Friday! Below is a press release provided by Kennedy and Kavensky with more in-depth details on how Vibe Fitness came about and why the grand opening is so huge for the community of Loveland. You can also click below to check out Loveland Magazine TV’s full interview with Kennedy and Kavensky at Vibe Fitness!

    Local Fitness and Nutrition Enthusiasts Collaborate to Open Vibe Fitness

    Vibe Fitness will mark the opening of its first-class, 24-hour, fitness and nutrition center in an event on Friday in Loveland, Ohio. The grand opening celebration will be a fun-filled event with raffles, giveaways, food, and drinks. The newly expanded fitness center, located on 10480 Loveland Madeira Road, is a state-of-the-art, 6,000 square-foot facility that offers high-quality equipment, group classes, personal training, nutrition counseling, and meal planning.

    John Kennedy the owner of Vibe Fitness is a true visionary. At 24 years old, John’s idea had been to build the best personal training studio for clients only and then expand into the market of general memberships. The idea became a reality, as John has successfully built a two-sided gym that gives personal training clients the privacy of one-on-one training and the general members the ability to workout freely.

    “Since the very first business plan, my desire has always been to give Loveland the gym they deserve, and I will continue to do that until my vision is fulfilled,” said John Kennedy, owner of Vibe Fitness. “I enjoy seeing the look on people’s faces when they first see the new facility. Since the completion of this first phase, my attention and focus are already shifting towards the next expansion.”

    Vibe Fitness was born when John was contemplating the idea of rebranding 650 Fitness when Vibe Nutrition moved in two doors down in January of 2019. Jennifer Kavensky, the owner of Vibe Nutrition, began training with John when she opened Vibe Nutrition’s doors. “We are so excited to be working with John Kennedy and Vibe Fitness. They have top-notch professionals who understand what it means to create a healthy community. The partnership is a natural fit because we share a common mission to create a positive place where community members can come together for a healthy lifestyle,” Kavensky said.

    Vibe Nutrition of Loveland is a nutrition bar that offers a variety of shakes and teas that you can take on the go. They also offer wellness coaching, nutritional counseling, weight loss and fitness challenges, Cardio Drumming, and Fit Camps that empowers people to live a healthy and active lifestyle.

    Since Kavensky started gym training at 650 Fitness Kennedy says they have formed a great business partnership.

    “I never considered working with another company because history repeats itself and history has not been in my favor with partners. Jennifer understood my vision right away and before I knew it, she was taking off and pushing for it before I was, and I think that’s why the business relationship evolved so quickly. There is no contractual or monetary agreement between the two businesses and for the both of us, and everyone that works here, we genuinely all share the same vision of what we want for the community. Every day is still very surreal for me when I walk into work and see all the cylinders firing because believe me, it’s not because of what I have done, but what all the people around me have done because they pour their passion into their work,” Kennedy said.

     

    There are about 3,000 square feet in the expansion with forty-five brand new pieces of equipment. Everything in the expansion is brand new. One section is for beginners with “pin-loaded” equipment so beginners can easily load their own weights. “Just by pulling a pin you can go from 25, 30, or 45 pounds,” Kennedy said, “The other side is “plated-loaded” equipment and a little more advanced for people who have been working out with weights for a little while.” To load the weight for your workout you actually pick up weights and load it onto the machines. “These advanced machines isolate the target muscles a lot more than you would see at commercial size gyms. This is the kind of stuff you see in high school, university, or professional gyms,” Kennedy added.


  • Vibe Spring Challenge: Get Healthy by Summer

    Vibe Spring Challenge: Get Healthy by Summer

    Advertisement

    Vibe Spring Challenge

    Get Healthy by Summer
    Join our Fun Supportive Community and Get Results!

    Begins: March 18, 2019

    Spring Break is right around the corner and Vibe Nutrition is there to challenge you to get healthy! Click on the link below to see how you can register for the SPRING CHALLENGE!


    Register Now!

    Coach: Jennifer A

    513-387-9745

    jenkavensky@gmail.com

    Summer is Getting Closer Join our Vibe Spring Challenge and Get to your ultimate Summer Body!



     

  • Summer Camps 2019 at Great Oaks

    Summer Camps 2019 at Great Oaks

    Promoted Post

    Summer camps are back in June at Great Oaks!  Spend a week getting hands-on experience in a career!

    (Summer camps are open to students living in a Great Oaks-affiliated
    school district and who will enter the 9th or 10th grade in fall 2019.)

    Complete class list coming soon!

    Comments from parents:

    • Outstanding job by all instructors – enthusiasm and great student interaction!
    • Thank you for this incredible opportunity!!  School can be a very hard place for my son and this gave him another perspective.  Every kid can be successful…they just need to explore and find their passion!  We’re on our way!!
    • Thanks for all you time and effort this week.  My daughter had a great experience and it has left us both with an amazing impression of the opportunities available through Great Oaks!

    Diamond Oaks

    Start your Engines – Automotive Careers Camp (June 3-7)
    Do you look at cars with beautiful body work and wonder how it is done?  Do you enjoy figuring out how cars can run their best?  Learn from ASE Master Certified Technician and ICAR Auto Body Specialist to operate the technology and tools used in their daily work.  Explore the many career pathways within the high tech automotive industry. **For safety purposes this camp recommends students to wear jeans, and steel toe boots**

    Heavy Metals – Welding & Machining Careers Camp (June 3-7)
    Are you interested in designing and building with metal?  Then come join us for an insider’s look to the world of welding and precision machining.  Learn how automated advanced manufacturing machines are programmed and controlled by computer numerical control (CNC).  Get basic MIG welding experience while creating something artistic or practical to take with you.  Experienced professional machinists and welders will guide you through hands on projects as you learn to create iron art.  Spark your interest in these hot career pathways while exploring the amazing opportunities out there in this high tech, fast paced industry.  **For safety purposes this camp requires students to wear cotton shirts, jeans, and steel toe boots**

    Fun with Raspberry Pi! –  Web Applications Careers Camp (June 3-7)
    In this coding camp you will investigate and play retro games on the RPi.  Use the RPi for making games with MIT Scratch (block-based programming) and Python, learn coding GPIO.  Explore web design through HTML5 and CSS 3.  Sign up for this camp run by a Microsoft certified educator to learn new languages that will take your programming skills to the next level.

    Mini Makeover – Cosmetology Careers Camp (June 3-7)
    Do you enjoy helping people look their best?  Whether you would like a mini makeover or want to learn professional techniques of hair styling, manicures, and more.  Sign up for this camp run by licensed cosmetologists, each with 30+ years of experience, to learn basic beauty salon procedures for hair, skin, and nail care as you explore careers in cosmetology.  Learn to take care of yourself and look your best!

    Laurel Oaks

    Start your Engines – Automotive Careers Camp (June 3-7)
    Do you look at cars with beautiful body work and wonder how it is done?  Do you enjoy figuring out how cars can run their best?  Learn from ASE Master Certified Technician and ICAR Auto Body Specialist to operate the technology and tools used in their daily work.  Explore the many career pathways within the high tech automotive industry.  **For safety purposes this camp recommends students to wear jeans, and steel toe boots**

    Communicate with Art – Design & Art Careers Camp (June 3-7)
    Are you creative?  Ever wonder what art and creativity look like as a career?  Creative careers do exist and this design camp will introduce you to the elements used in art professions.  Spend the week with professional graphic artists to unlock your imagination.

    I Built That – Construction & Heavy Equipment Careers Camp (June 3-7)
    If you like to build and are interested in how roads, building sites, and neighborhoods are prepared, come to this camp.  From small hand tools to large earthmoving equipment, you’ll learn the basics of construction and site preparation from construction industry professionals with 46 years of combined experience.

    Live Oaks

    Start your Engines – Automotive Careers Camp (June 10-14)
    Do you look at cars with beautiful body work and wonder how it is done?  Do you enjoy figuring out how cars can run their best?  Learn from ASE Master Certified Technician and ICAR Auto Body Specialist to operate the technology and tools used in their daily work.  Explore the many career pathways within the high tech automotive industry.  **For safety purposes this camp recommends students to wear jeans, and steel toe boots**

    Communicate with Art – Art & Design Careers Camp (June 10-14)
    Are you creative?  Ever wonder what art and creativity look like as a career?  Creative careers do exist and this design camp will introduce you to the elements used in art professions.  Spend the week with professional graphic artists to unlock your imagination.

    Mini Makeover – Cosmetology Careers Camp (June 10-14)
    Do you enjoy helping people look their best?  Whether you would like a mini makeover or want to learn professional techniques of hair styling, manicures, and more.  Sign up for this camp run by licensed cosmetologists, each with 30+ years of experience, to learn basic beauty salon procedures for hair, skin, and nail care as you explore careers in cosmetology.  Learn to take care of yourself and look your best!

    Scarlet Oaks

    Mission Medical – Exercise Science & Dental Careers Camp (June 10-14)
    Explore the medical field in this interactive camp.  Learn medical terminology, vital signs, infection control, fitness testing, nutrition, practice bandaging and wound care, and so much more.  A certified athletic trainer and professional dental assistant will explore with you the amazing careers available in the health science career pathway.  By the end of the week you can earn ECSI lifesaving training certification in AED, CPR, and First Aid.

    Camp Broken Bone –Health and Surgical Technology Careers Camp (June 10-14)
    Interested in a medical career?  This camp will teach the skeletal system, different fractures that occur and how they are fixed.  Focus will be on orthopedic instruments, learning what they are and how they are used.  You will also learn to make splints and how to apply a cast.  Help prepare yourself for a career in orthopedic surgery by stepping into the Surgical Technology lab with professionals for the week.

    Be a Teacher -Early Childhood Education Careers Camp (June 10-14)
    Remember your favorite book that you made your parent read over and over again to you?  How much fun would it have been to have games to go with that book?  Learn to enhance a story through exploration and areas of learning such as math, science, and writing.  In this camp, you will learn teaching strategies, go on field trips, and plan activities to bring a story to life for children.  Teachers with 20 + years of experience will guide you through exploring careers in education.  Learn what is needed to teach the future.

    Wired for Success – Electrical & Construction Careers Camp (June 10-14)
    Like to watch DIY or HGTV renovation shows?  With this camp you will learn skills to help avoid DIY disasters.  A licensed electrician and construction professionals with over 35 years of design, architectural, and building experience will introduce you to safety and construction skills.  You will learn the basics of how to remodel and wire electrical circuits using the tools and tips of the professionals.  Get enlightened about the amazing careers in the construction trades.

    Kitchen Creations – Culinary Careers Camp (June 10-14)
    If you like watching the Food Network and love to create, prepare and serve beautiful delicious food, this camp is for you.  You will learn how to properly use and maintain kitchen and baking equipment used by professional chefs to master new baking and cooking skills to impress your friends and family.  Discover the secrets of our experienced American Culinary Federation Executive Chef through hands on instruction in cooking basics, kitchen safety, and nutrition while creating and tasting delicious recipes.  Plus you will get a recipe book of the week’s creations.

    Mini Makeover – Cosmetology Careers Camp (June 10-14)
    Do you enjoy helping people look their best?  Whether you would like a mini makeover or want to learn professional techniques of hair styling, manicures, and more.  Sign up for this camp run by licensed cosmetologists, each with 30+ years of experience, to learn basic beauty salon procedures for hair, skin, and nail care as you explore careers in cosmetology.  Learn to take care of yourself and look your best!

  • Summer food tips to improve heart and overall health

    Summer food tips to improve heart and overall health

    Joe Higgins photo
    Joe Higgins

    By Joe Higgins,

    Looking to add some healthy variety to your diet this summer? Look no further!

    Ohio University’s College of Health Sciences and Professions (CHSP) offers six nutritious tips all yours for the tasting.

    1. Grilled fish

    The sun is shining and the grill is hot. Now it just needs some salmon!

    Selena Baker, MS, RDN, LD, a nutrition counselor at CHSP’s WellWorks, suggests lining the grill with a piece of parchment paper and placing your salmon on top to keep the dish moist.

    “Spread it with some Dijon mustard, fresh garlic and cracked black pepper,” she said. “The vinegar in the mustard will neutralize the mildly fishy smell if you’re sensitive to that. Lemon juice and malt vinegar have the same effect. Once it’s done, unwrap your packet and you’ve got super moist salmon on the grill!”

    2. More fish!

    Tuna steaks marinated in avocado oil can add more of the coveted Omega-3 heart-healthy fatty acid to the menu. Baker said avocado oil has a similar fatty acid profile to olive oil but can take the heat better due to a higher smoke point. She also suggests a simple lunch using white albacore tuna.

    “Open your white albacore, drain it, throw it directly in a Tupperware-type container and add olive oil or avocado oil mayonnaise. It has heart-healthy fat and half the fat of regular mayo. Add in some Mrs. Dash (the garlic blend) and you have lots of flavor ready to go,” said Baker. “If you have time, mince in some onion, carrots, celery or whatever you want.”

    3. Let’s get nuts

    Vegetarians or vegans looking for Omega-3 benefits can try walnuts. Baker said eating a 1-ounce portion of nuts most days of the week is a good goal and added that walnuts also contain fiber, potassium, protein and other heart-healthy fats.

    4. The power of tomatoes

    Scientific results are still mixed when it comes to lycopene in tomatoes but Baker said there are definitely some positive links between lycopene and good prostate health.

    Lycopene isn’t destroyed by cooking and tomatoes are also a good source of potassium which plays a role in healthy blood pressure.

    “Try a whole wheat pasta salad,” said Baker. “Lightly steam, sauté or grill a bunch of veggies and toss on some vinaigrette or whatever dressing you like. Dice up some sundried tomatoes and you’ll get that concentrated flavor, sweetness and unique texture which is great in a pasta salad along with some marinated artichokes and sautéed zucchini.”

    5. Lentil Sloppy Joes

    “Lentils are so good. I love the lentil sloppy joes served on a whole wheat bun with a slice of swiss cheese,” said Baker. “If you want to explore a family-friendly plant protein, lentils are a great, fast-cooking option.”

    (A recipe for this delicious dish is listed below the article.)

    6. MIND your diet

    Along with a healthy body, a healthy mind is desirable. Baker recommends trying the MIND diet — a take on the popular Mediterranean Diet and the Dietary Approaches to Stop Hypertension Diet. The MIND diet is associated with a lower risk of Alzheimer’s disease and calls for: more than six servings per week of green leafy vegetables, one serving per day of other vegetables, five servings per week of nuts, two servings per week of berries, three meals of beans per week, three servings per day of whole grains, one meal per week of fish, two meals per week of poultry and the use of olive oil as the primary cooking oil along with one glass of wine per day.

    Finally, Baker offers the reminder that with the hot sun and all the summer fun, it’s important to stay hydrated!


    Lentil Sloppy Joe (credit sparkpeople.com)

    1 cup uncooked lentils

    4 cups water

    1 tbsp olive oil

    1 medium yellow onion, small dice

    1 green bell pepper, small dice

    2 cloves garlic, minced

    3 tbsp chili powder

    2 tsp salt

    1 (8-oz) can tomato sauce

    ¼ cup tomato paste

    2-3 tbsp maple syrup

    1 tbsp prepared yellow mustard

    Pour lentils and water into small saucepan. Cover and bring to boil. Lower heat and simmer for 20 minutes or until lentils are soft. Drain and set aside.

    About 10 minutes before lentils are ready, preheat a medium-sized saucepan over medium heat. Sauté onion and pepper in the oil for seven minutes or until softened. Add garlic and sauté for one minute more.

    Stir in the cooked lentils, chili powder, oregano and salt. Add the tomato sauce and tomato paste and cook for 10 minutes. Add maple syrup and mustard and heat.

    Turn off the heat and let the pot sit on the warm burner for about 10 minutes to allow flavors to meld.

    Serves five people at 142 calories per serving.

    Selena Baker offers healthy cooking classes throughout the year at WellWorks. For more information visit ohio.edu/wellworks or call 740.593.2093.