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Healthy Eating Recipes

Walking vs. Jogging

Blog by: Michael Scruggs, Elite Health & Fitness, Inc. You probably already know that any movement you do gives your mood a big boost and makes a big difference in your weight loss efforts. There’s no shortage of ways to move your body, but a common question I gt over and over again is: Is my time better spent walking or running? Well time is the facto here, because a mile is a mile, no matter how you get there, the energy to move that distance is basically the same. The difference is the time you take to expend that energy. How much time do you have? What kind of movement are you capable of?Either one is good, but which one is better? Most people are looking for that quick fix…well obviously running is faster than walking.When it comes to only how many calories you burn per hour, running is obviouslythe better workout. Your exact calorie burn depends on how much you weigh and how fast you run, but running expends more energy over a shorter period of time.Want an idea of the difference in calorie burn between running and walking?Consider these statistics for a person who weighs 155 lbs.:Running 30 minutes at 5 miles per hour burns 298 caloriesRunning 30 minutes at 6 miles per hour burns 372 caloriesRunning 30 minutes at 7.5 miles per hour burns 465 caloriesWalking 30 minutes at 3.5 miles per hour burns 149 caloriesWalking 30 minutes at 4 miles per hour burns 167 caloriesWalking 30 minutes at 4.5 miles per hour burns 186 caloriesThough running clearly provides a greater impact on how many calories are burned, that doesn’t mean that doing it is easy. Depending on your physical condition, running for 30 minutes (or longer) may be out of the question.

Healthy Eating Recipes

Top Foods that Improve Mood and Energy Levels

If you’re thinking about reaching for a frosted donut or an order of french fries to help boost your mood, you may want to think again. Although the first bite or two might taste delicious, plenty of research has shown that healthier, mood-enhancing food choices — like the ones below — are not only better for our waistlines, but also our stress levels, energy levels and moods. Below we share the top foods that improve mood, stress and energy levels.

Healthy Eating Recipes

10 Secrets for Eating Healthy On A Budget (Yes, It Is Possible!)

Learn how to eat healthy on a budget so you can enjoy a healthy eating lifestyle that doesn’t break the bank. 

I love cooking. I also love my job, walking my dog, and having adventures. The truth is, I wear many hats and am always on the go!  With so much life to live, it can seem like there’s not enough time to do it all, or enough money.

But that doesn’t mean you can’t eat healthy on a budget and save time, too. I’ve learned from and helped my friends, clients, and community find and improve their paths to fresh and healthy eating and budgeting.

Healthy Eating Recipes

The Truth about Watermelons…and Benefits

July 9/2020

Nothing says “Summer” better than a cool, refreshing, sweet, juicy, delicious slice of ripe watermelon—no matter what time of year it is. But I often hear cautions on eating watermelon—that it is high glycemic, full of sugar, mostly water, not very nutritious, etc.

Right? Or wrong?

While watermelons are mostly water—90% or so, they are also full of vitamins A, B6, C, lycopene, antioxidants and minerals. Remember hearing about the lycopene in tomatoes? Watermelon, another red-colored fruit, is FULL of this powerful phytonutrient! In fact, watermelon has some of the highest levels of lycopene of all fruits and veggies. Just one cup of watermelon has 1 and a half times the lycopene of a large fresh tomato. And who eats just one cup of watermelon? I know I don’t!

Because watermelon is one of the best sources of lycopene with more than 6,500 micrograms in less than half a cup, you are getting an army’s worth of inflammation-fighting antioxidant activity! Lycopene from the red flesh of watermelon is very stable, even after the watermelon has been cut and stored in the refrigerator. Lycopene is thought to be even more powerful than its other orange/red colored ally, beta carotene—found in red and orange fruits and veggies.


Healthy Cheese Sauce


1 1/4 quart (20 servings)

  • 1 cup raw cashews
  • 1 cup chopped carrots
  • 4 tablespoons of minced garlic
  • 1 tablespoon rice vinegar
  • 2 cups unsweetened almond or soymilk
  • 2 tablespoons Miso paste
  • 2 tablespoon Nutritional Yeast
  • Kosher salt, to taste


Beef Broth and Veggie Stew

for 10 servings

4-5 beef bones

2-3 celery stalks

3-4- medium carrots

Half head of cabbage

2-3 medium zuchinnis

1 can(13.5) oz garbanzo beans(rinsed)

1 medium onion (sliced)

1 tbsp minced garlic

Nutrition Info
Calories – 125, Protein, – 4.3, Carbs. – 20.7, Fat – .8


Burrito Bowl


for 4 servings

  • 2 boneless, skinless chicken breasts
  • 3 bell peppers, any color, sliced
  • 1 large red onion, sliced
  • 2 tablespoons olive oil
  • 1 tablespoon taco seasoning
  • 1 tablespoon minced garlic
  • salt, to taste
  • pepper, to taste
  • 4 tablespoons salsa
  • Avocado
  • 4 tablespoons Guacamole salsa
  • 1 cups brown rice, cooked
  • 1 cup black beans, drained and rinsed (1 an, low-sodium)
  • 4 cups of romaine lettuce
  • 1 lime, sliced into wedges
  • 2 tablespoons fresh cilantro, to garnish

Nutrition Info