Workout Wednesday World Osteoporosis Day

Workout Wednesday World Osteoporosis Day

October 20th is World Osteoporosis Day! Weight bearing exercises like walking, hiking and dancing can help to build strong bones. Follow this Workout Wednesday for more ideas!

October 17 - weight bearing

Meatless Monday Vegan Pumpkin Pasta

Meatless Monday Vegan Pumpkin Pasta

October = pumpkin everything, why not try this Vegan Pumpkin Pasta? One of the key ingredients in this dish is the nutritional yeast. This is a great add on to any vegan dish to increase the protein and micronutrient content. It also adds a immune booster kick to your meal! Nutritional yeast has a slightly cheesy and creamy taste to it, which makes this vegan dish so yummy!

Penne pasta in creamy vodka tomato sauce with sauteed baby spinach leaves

What you’ll need:

1 can coconut milk

1/2 onion, chopped

1 tablespoon olive oil

1 large garlic clove, minced

3 tablespoon fresh sage leaves, chopped

1 teaspoon dried basil

1/2 teaspoon salt

1/2 teaspoon pepper

1/8 teaspoon nutmeg

1/2 cup vegetable broth

1 can pumpkin puree

1/2 teaspoon balsamic vinegar

2 tablespoon nutritional yeast

1 package penne noodles


1. Make pasta, as much as needed

2. While pasta is cooking, heat oil in pan

3. Add garlic and onion to pan for 3-5 minutes

4. Stir in sage, basil, salt, pepper, and nutmeg and cook for about a minute

5. Add broth and pumpkin

6. Open coconut milk and scoop out the hardened part add that with the nutritional yeast to pan

7. Bring the sauce to a boil then turn to low heat and simmer for 5 minutes

8. Add sauce to blender

9. Pour over cooked pasta

Workout Wednesday Breast Cancer Awareness

Workout Wednesday Breast Cancer Awareness

October is Breast Cancer Awareness Month, this Workout Wednesday consider joining a walk, run or breast cancer awareness event to get yourself up and at em attacking Breast Cancer with physical activity.

October 10 - Breast Cancer awareness

Meatless Monday Garlic Chickpea Polenta

Meatless Monday Garlic Chickpea Polenta

Step out of your comfort zone this Meatless Monday, try this Garlic Chickpea Polenta. Maybe you’re wondering what Polenta is, the answer is basically a cornmeal mush. The beauty of this kind of dish is that you can transform it into whatever you want! While cornmeal might not strike you as a nutrient dense dish, the use of garlic, chickpeas and brussel sprouts give this dish the flavorful protein punch that you’re looking for in a Meatless Monday meal.


What you’ll need:

1 cup water

1 cup low sodium vegetable broth

1 teaspoon salt

1/2 cup course grain cornmeal

1 tablespoon butter

1 cup brussel sprouts, halved

1 cup button mushrooms, quartered

1/2 red onion, slived

1 tablespoon olive oil

1 15 oz can chickpeas, drained and rinsed

1 tablespoon olive oil

salt and pepper to taste


1. Preheat oven to 400 degrees. Spread drained and rinsed chickpeas over a paper towel and dry using another paper towel. Pour dried chickpeas into a bowl and coat with olive oil, garlic power, salt and pepper. Spread across baking sheet and roast for 30-40 minutes.

2. Toss chopped vegetable with olive oil, balsamic vinegar, salt and pepper. Spread across a baking sheet and roast for 25-30 minutes, stirring once of twice during cook time.

3. Boil 1 cup of water and 1 cup of vegetable broth on the stove. Whisk in the cornmeal and salt until the mixture has become slightly thick. Turn down to a low simmer and cover. Every 5-109 minutes, take lid off and whisk vigorously, then replace lid. Cook for a total of 20-30 minutes, or until polenta has reached desired consistency. Turn heat off and stir in butter.

4. Prepare the plate. Start with a large […]

Workout Wednesday Dental Hygiene Exercises

Workout Wednesday Dental Hygiene Exercises

October is National Dental Hygiene Month. While some people may sing the ABC’s when they brush their teeth, we’re suggesting you do some quick workouts that will make you feel the burn at the same time! Check out this Workout Wednesday for some ideas!

October 3 - dental hygiene month