Food & Recipes

Each day is filled with many choices; from deciding what to wear for the day, to planning dinner for your family. It is the food and physical activity that we make on a daily basis that have a powerful impact on our health- today and in the future.

Eating right and being physically active are important to living a healthy lifestyle. The following tips can help you to move towards good health and nutrition.


Articles | Healthy Snacks | Nutrition Label | Yogurt Tips | Salad Recipes | Bean Salad | Salmon Burgers


Healthy Holiday Appetizers

This holiday season, bring your own healthy appetizers to parties to share. This way you’ll have something nutritious to munch on, which can make temptations easier to deal with. Try one of these seven appetizers!

Healthy Holiday Appetizers

Chocolate Milk

Here we discuss why chocolate milk is a good recovery drink for endurance athletes as well as other post-workout snacks for Fit Minded women.

Chocolate Milk

Butter versus Margarine

Our Fit Minded dietician, Dr. Meg Bruening, breaks down the differences between butter and margarine and provides information regarding dietary fats.

Butter versus Margarine

Added Sugars

Learn about added sugar and how to reduce it in your diet.

Limit Added Sugar

Healthy Snacks for a Month

Our nutrition partner, HyVee, has provided a month’s worth of health snack ideas. Quick and easy, these convenient snacks will keep hunger away, and help you satisfy cravings while fueling your body with healthy food.

Healthy Snacks for a Month

Nutrition Label

Do you get confused when looking at a nutrition label? Our registered dietician has put together a list of what to focus on when looking at a nutrition label.

Guide to Nutrition Label

Yogurt Tips

Yogurt can be considered a “health food” if it contains key ingredients in the right amount. With so many options on the market you may be wondering, “how do I choose?” Check out these tips so you know what to look for!

Yogurt Tips

Salad Recipes

Looking for a way to spice up your salad? Try one of these new recipes. We’ve also included a salad dressing recipe shared by one of our Session 6 members. Enjoy!

Salad Recipes

Not your oridinary Bean Salad!

This is no ordinary bean salad — it brings into play all the sunny flavors and colors of the season: the yellow cheer of fresh corn, the sweet crunch of red bell peppers, and the bright green hit of cilantro.

Ingredients SALAD: · 3 15-ounce cans beans (choose a variety from garbanzo, red kidney, white kidney, black, and pinto) · 1 cup corn, fresh or frozen, cooked and cooled · 1/2 red pepper, chopped · 2 slices red onion, chopped · 1/4 cup chopped fresh cilantro

VINAIGRETTE: · 6 tablespoons olive oil · 2 tablespoons balsamic vinegar · 1 teaspoon Dijon mustard · Salt and pepper to taste Instructions 1. Drain and rinse the canned beans, then place them in a large bowl. Add the corn, red pepper, red onion, and cilantro and stir. 2. Next, prepare the vinaigrette. Measure the olive oil, vinegar, and mustard into a jar. Screw on the lid tightly and shake the dressing well. Add salt and pepper to taste. 3. Pour the vinaigrette over the beans a little at a time and mix to coat. Add enough vinaigrette to suit your taste. Refrigerate the salad until you are ready to serve. Serves 8 to 10.

Salmon Burgers

2 Servings

1 – 6 ½ ounce can salmon
2 – TBSP unseasoned bread crumbs
1 – Egg
½ – TBSP diced shallots
2 – TBSP diced red bell pepper
1 – tsp dried dill
2 – tsp canola oil
2 – whole grain sandwich buns
Lettuce (optional)
Tomato (optional)

Place salmon in a medium size bowl and break up with a fork. Add bread crumbs, egg, shallots, red pepper, and dill. Combine well and form into two burgers.

In a medium skillet heat oil over medium-medium high heat. Cook roughly 4 minutes on each side. Serve on bun with lettuce and tomato if desired.

Nutritional Facts: 1 Burger

503 Calories, 20 grams Fat, 35 grams Protein, 6 grams Fiber, 41 grams Carbohydrates, 625 milligrams of Sodium