Centegra Healthy Living Institute
877-CENTEGRA (877-236-8347)


Follow these 2 motivational tips for a successful weight-loss journey

According to U.S. News and World Report, 80 percent of those who set New Year’s resolutions fall off the bandwagon within the first two months of the year. If you ... read more

Top 5 reasons to see a registered dietitian

Between what you hear on TV, read on the news, or see on social media, eating right can seem like a real challenge. Here are a few benefits of working ... read more

Spaghetti Squash with Stewed Tomato Sauce

A great low-calorie alternative to pasta dishes 1 cup = 42 calories 1 cup enriched pasta = 800 calories High in potassium, calcium, magnesium and fiber Ingredients 1 medium spaghetti squash, halved lengthwise 4 ... read more

Heart Healthy Eating on a Budget

It can be difficult to consume a heart-healthy diet while sticking to a budget, but eating foods high in nutritional value and cutting costs don't need to be mutually exclusive. ... read more

Baked Peanut Butter Apple Oatmeal

Ingredients 2 cups old fashioned oats 1/4 cup light brown sugar 1 tsp baking powder 1 tsp cinnamon 1 1/3 cup milk 1 egg 3 Tbsp unsweetened applesauce 1 tsp vanilla extract 1/2 cup natural peanut butter 1 1/4 cup ... read more

New Year, #HealthierYou

It’s that time of year again where we decide to make health-based resolutions to start the New Year right. Whether your new year resolutions are to lose weight, reach a ... read more

Recipes for healthy fall standbys

As the air gets cooler, you start craving the flavors of fall. these healthy harvest recipes keep you satisfied — and your waistline under control. Pork Chops in Warm Cherry Sauce Ingredients 4 ... read more

Don’t forget to feed your ghouls, goblins before night of fun

Before your little ghouls and goblins head out for a night of high-sugar treats, ensure they eat a healthy dinner that is packed with fiber, protein and antioxidants. This nutrient-packed ... read more

Fall foods for a healthy diet

The fall season is a great time of year to experiment with various tasty and nutrient-dense foods. Apples, pumpkins and sweet potatoes may be autumn’s most familiar produce, but pears, ... read more

Savory Zucchini Egg Breakfast Muffins

1 tablespoon olive oil, for coating muffin tin 3 cups grated zucchini (about 2 medium zucchini) 1/8 teaspoon salt 1/2 cup chopped onion 7 eggs, beaten 3/4 cup almond milk 2 tablespoons fresh rosemary or other ... read more

Chili Lime Chicken Skewers with Mango Sauce

Prep time: 15 mins Cook time: 10 mins Total time: 25 mins Serves: 4 Ingredients · 2 chicken breast, cubed · 1 tablespoon olive oil · juice of half a lime · 2 teaspoons chili powder · 2 teaspoon ... read more

Medley Salad

2 cups spinach, kale or mixed greens 1/4 c grapes 1 Tbsp walnuts 1/4 cup diced apple 1 Tbsp blue cheese 1/2 cup roasted veggies 2 oz cooked chicken breast Poppyseed dressing (or your choice) Combine all ingredients ... read more

Peanut Butter Breakfast Balls

1/3 cup honey 3/4 cup quick oats 1 cup dry nonfat milk powder 1/2 cup natural peanut butter Mix all ingredients. Form into balls and store in refrigerator for an on-the-go snack or breakfast. 16 ... read more

Tropical Green Smoothie

2 cups spinach or kale 2 cups milk 1 cup cubed mango 1 cup pineapple 2 bananas Freeze at least one of the fruits Start your day out with an smoothie that will provide your body ... read more

Date Nut Bars

4 cups whole, pitted dates 2 cups any aw or toasted nuts (almonds, walnuts, pecans, cashews) 1 cup dark chocolate (chips, chopped) 2 Tbsp natural nut butter Line a 9x13” pan with parchment ... read more

Golden Milk

2 cups milk of choice 1 tsp turmeric 1/2 tsp cinnamon 1 tsp honey 1/4 tsp ginger Pinch pepper Combine all ingredients in a saucepan. Heat over medium on stovetop until desired temperature (do not ... read more

Cucumber, Chickpea and Pita Salad

2 Tbsp olive oil 2 Tbsp vinegar, any type 2 Tbsp fresh lemon juice 1 clove garlic, minced 2 medium cucumbers, but into 1/2” pieces 15 oz can chickpeas 2 green onions, chopped 2 Tbsp fresh dill, ... read more

Thai Chicken Salad

3 cups shredded cooked chicken 2 cups shredded purple cabbage 1 cup shredded green cabbage 1 avocado, diced 1 mango, peeled, pitted and diced 1 large carrot, shredded 1 red pepper, cored and diced 1 cup chopped ... read more

Grilled Chicken and Strawberry Wrap

16 oz boneless, skinless chicken breasts 1/2 cup reduced-fat balsamic dressing 6 cups mixed salad greens 12 strawberries, hulled and quartered 4 oz reduced-fat feta cheese 8 whole wheat tortillas Place chicken breasts in a ... read more

Healthy grilling tips

Before you light your grill for your backyard barbecue this summer, consider this. Grilling meats, especially high-fat meats, produces a number of cancer-causing compounds, known as carcinogens, which might increase the ... read more

Rosemary Balsamic Marinade
Balsamic Marinade

½ cup balsamic vinegar 1 Tbsp olive oil 1 Tbsp honey 1 Tbsp minced garlic 2 Tbsp fresh rosemary ½ tsp black pepper   Whisk all ingredients together in a bowl.  Into plastic bag, add marinade, meats, ... read more

Apple Muffins
Apple Spice Muffin

1/4 cup chopped pecans 3/4 cup + 2 Tbs packed brown sugar 1/2 tsp ground cinnamon 1 cup all-purpose flour 1 cup whole wheat pastry flour 1 tsp baking soda 1/2 tsp fine salt 1/4 cup canola ... read more

Tiki Chicken Skewers with Kiwi Marinade
Tiki Chicken Skewers

Tiki Chicken Skewers 1 lb chicken breast, cut into bite-sized pieces 1 kiwi, peeled, chopped 2 Tbsp bottled low-sodium teriyaki marinade Kiwi Sweet & Sour Dipping Sauce 3 kiwi, peeled, chopped 2 Tbsp granulated sugar 1 Tbsp ... read more

Zoodle Salad
Zoodle Salad

Dressing: Juice of 1 lemon 2 Tbsp red onion, chopped 1 garlic clove, minced 1/4 cup fresh dill, chopped Ingredients: 2 large zucchini 1 cup cherry tomatoes, halved 1 cup red peppers, chopped To prepare the zucchini ribbons ... read more

Turkey Spinach Meatballs
Turkey Meatballs

2.5# ground turkey breast 10 oz frozen spinach, drained 1/2 medium onion, minced 2 cloves garlic, minced 1/2 cup grated parmesan cheese 3/4 cup breadcrumbs 1 large eggs 1/4 cup milk Salt & pepper, to taste Preheat oven ... read more

Everyday Pumpkin Parfait

1 cup light vanilla yogurt 1/4 cup canned 100% pure pumpkin 1/4 tsp pumpkin pie spice 1/2 cup lowfat granola Combine yogurt, pumpkin and spices in a bowl. Blend well. Place 1/2 yogurt mixture ... read more

Overnight Oats
Overnight Oats

1 cup rolled oats 1 3/4 cup milk 1/3 cup honey 1 cup Greek yogurt 1 Tbsp each wheat germ & flaxseeds 2 Tbsp wheat bran 2 tsp chia seeds 3 Tbsp each sunflower & pumpkin seeds 1/4 ... read more

Banana Bread
Homemade Banana Nut Bread

Dry Ingredients: 3/4 cup whole wheat flour 1/2 cup flour 1/4 cup ground flaxseed 3/4 tsp salt 1/2 tsp baking powder 1/2 tsp baking soda Wet Ingredients: 1 egg 1 egg white 1 cup mashed bananas (about 2 medium) 1/2 cup ... read more

Edamame, Cranberry, Feta Salad
Edamame or soybeans on white background

1 16oz bag of frozen edamame, shelled 1/2 cup dried cranberries 1/4 cup fresh basil, cut into strips 2 Tbsp olive oil 1/2 cup feta, crumbled Fresh ground pepper Cook edamame in salted boiling water for ... read more

Protein Breakfast Smoothie
Glass of blueberry smoothie

1 scoop protein (Sun warrior-warrior blend) 1/2 cup frozen mixed berries (or other fruit) 1/2 banana 1 cup almond milk 2 Tbsp oats Add protein powder, oats, berries, banana and almond milk to blender. Mix ... read more

Thai Peanut Stir Fry
Thai Peanut Stir Fry

Sauce: 1/2 cup peanut butter 2 Tbsp lite soy sauce 1 tsp brown sugar 1 garlic clove, minced 1/2 cup water 1-2 Tbsp red wine vinegar Cayenne pepper to taste Stir-Fry: 3-4 cups veggies (broccoli, carrots, snow peas, water ... read more

Strawberry Pancakes

2 cups whole wheat flour 1/4 cup ground flaxseed meal 1/2 Tbsp baking powder 1/2 tsp cinnamon 1 medium bananas 2 egg whites 2 cups skim milk 1 Tbsp canola oil 1 1/2 cup strawberries, sliced In a medium ... read more

Low-Fat Brownie Fudge
Brownie Fudge

2 cups canned pumpkin puree 1 box (18.3 oz) fudge brownie mix 2 Tbsp peanut butter (optional) Line 8x8 baking pan with parchment paper or aluminum foil. Set aside. Preheat oven to 350 degrees ... read more

Penne with Spinach Sauce

1 lb. whole wheat penne 3 garlic cloves 2 oz goat cheese 1 oz reduced-fat cream cheese 1/4 tsp salt 1/2 tsp ground black pepper 6 oz baby spinach leaves 2 Tbsp grated parmesan cheese Cook pasta. Drain, ... read more

Microwave Potato Chips

3 medium red potatoes 1/4 cup olive oil 1 tsp or less salt Optional seasoning ideas: salt-free blends, curry powder, chili powder, garlic powder Layer 3 paper towels on a microwave safe plate, set ... read more

Cheddar Apple Quesadilla

1 6" whole grain flour tortilla 1/3 cup reduced fat shredded cheddar cheese (made with 2% milk) 1 small apple, cored and sliced thinly Sprinkle 1/2 of cheese onto 1/2 of open tortilla. ... read more

Turkey-Avocado Wrap

1/2 avocado 3 Tbsp plain fat-free yogurt 1/4 tsp chili powder 2 cups lettuce, chopped 2 small tomatoes, seeded & chopped 2 Tbsp fat-free Italian dressing 4 whole grain tortillas (10") 12 oz thinly sliced deli turkey 1 ... read more

Honey Walnut Power Salad

1 Tbsp canola oil 1/2 large onion, thinly sliced 1 cup uncooked bulgur 2 cups seedless red grapes, halved 2 cups edamame 1/4 cup walnuts, chopped 1/4 cup honey 1/4 cup water 2 cups spinach, chopped 1/4 cup crumbled ... read more

Spiralized Zucchini Pasta

Pesto: 2 cups fresh basil 2 cloves of garlic, peeled 1/4 cup toasted pine nuts 1/2 cup olive oil Salt and pepper, to taste 2-3 large zucchini Cherry tomatoes (optional) Parmigiano reggiano cheese (opt) In the bowl of ... read more

Fruit Dip

1/2 cup natural peanut butter 1/2 cup fat free or light cream cheese 1/4 cup chocolate syrup 1/4 cup carrot puree 1/4 tsp cinnamon Pinch of salt, as desired Fruit for dipping Combine all ingredients in a ... read more

Banana Oat Greek Yogurt Muffins

1 cup plain Greek yogurt, 0% fat 2 ripe bananas 2 eggs 2 cups rolled oats 1/4 cup brown sugar 1 1/2 tsp baking powder 1/2 tsp baking soda 1/4 cup chocolate chip Preheat oven to 350F ... read more

Simple Hummus

15 oz can chickpeas, drained & rinsed Juice of one fresh lemon 1/4 cup tahini Half clove of garlic 2 Tbsp olive oil 1/2 tsp salt 1/2 tsp ground cumin 2-3 Tbsp water Paprika, dash In the bowl ... read more

Quinoa and Bean Pilaf

2 Tbsp extra-virgin olive oil 2 stalks celery, diced 2 cloves garlic, finely chopped Pinch of cayenne pepper 1 tsp of kosher salt, divided 1 cup quinoa 1/2 cup cheddar or pepper jack cheese 2 bell peppers ... read more

Mashed Parsnips and Rutabagas with Caramelized Onions

1 Tbsp. canola oil 2 medium sweet onions, chopped 1 Tbsp. fresh chopped thyme leaves Salt and Pepper to taste 1 Tbsp. red wine vinegar 1 tsp. sugar 4 medium parsnips, scrubbed, peeled and cubed (about ... read more

Barley & Wild Rice Pilaf with Pomegranate

2 tsp olive oil 1 medium onion, finely chopped 1/2 cup wild rice, rinsed 1/2 cup pearl barley 3 cups low-sodium chicken or vegetable broth 1/3 cup pine nuts 1 cup pomegranate seeds (from 1 large ... read more

Kale and Brussels Sprout Salad

1/2 cup slivered almonds 1 cup brussel sprouts 4 cups kale 1 small Granny Smith apple 4 Tbsp olive oil 3 Tbsp champagne vinegar 1/2 tsp Dijon mustard Kosher salt and freshly cracked black pepper 1/3 cup gorgonzola ... read more


Cut correctly to avoid juice stains. Divide into quarters with a sharp knife. Fill a medium bowl with cool water and submerge the quarters in the bowl. Run your fingers ... read more

Cranberry Salsa

1 bag cranberries 1 bunch green onions 1 bunch cilantro 1 medium jalapeno 1/2 cup sugar 2 limes, juiced Pinch salt 8oz 1/3 less fat cream cheese Chop cranberries, green onions, cilantro and jalapeno. Mix in sugar, lime ... read more

Quinoa Turkey Stuffing

1 cup quinoa, rinsed 2 cups low-sodium chicken stock 1 onion, chopped 1 pound fresh mushrooms, sliced 2 apples -peeled, cored and chopped 1/4 cup pine nuts 1/3 cup raisins 2 cloves garlic, minced 1 teaspoon salt 1/4 teaspoon ... read more

Homemade Applesauce

3 lbs peeled, cored and quartered apples (Fuji suggested) 4 strips lemon peel Juice from 1 lemon (about 3-4 Tbsp) 3 inches cinnamon stick OR 1/2 tsp ground cinnamon 2 Tbsp brown sugar (optional) 1 ... read more

Pumpkin Waffles

1/4 cup pumpkin puree 2 Tbsp brown sugar 2 eggs 2 Tbsp melted butter 1.5 cups milk 3/4 cup all purpose flour 3/4 cup whole wheat flour 3 tsp baking powder 1 tsp cinnamon 1 cup quick cook oats ... read more

Thai Chicken Pizza

12” whole wheat pizza dough 1 large chicken breast 1/3 cup fish sauce Juice of 1 lime 1/4 cup brown sugar 1 tsp Thai chili garlic paste 1/2 cup Thai spicy peanut sauce 3 green onions, chopped 1/2 ... read more

Grilled Chicken and Zucchini Kebabs

2 boneless chicken breasts, cut into 1” pieces 2 medium zucchini, sliced into rounds 1 large red onion, cut into 1” pieces 2 large lemons Zest from one lemon 3 cloves garlic, minced 1 Tbsp chopped ... read more

Fajita Seasoning Mix

1 Tbsp cornstarch 2 tsp chili powder 1 tsp salt (optional) 1 tsp paprika 1 tsp sugar 1/2 tsp onion powder 1/2 tsp garlic powder 1/4 tsp cayenne powder 1/2 tsp cumin Combine all ingredients in a bowl and ... read more

Tropical Green Smoothie

2 cups spinach 2 cups milk 1 cup cubed mango 1 cup pineapple 2 bananas Freeze at least one of the fruits Start your day out with an smoothie that will provide your body the nutrients ... read more

Caprese Pasta Salad

8 oz pasta, penne or rotini 1 pint cherry tomatoes, sliced in half 8 oz mozzarella pearls 1 cup packed baby arugula 1/2 cup chopped fresh basil Vinaigrette: 1/2 cup olive oil 1/4 cup balsamic vinegar 1 Tbsp ... read more

Fruit Dip

1/2 cup natural peanut butter 1/2 cup fat free or light cream cheese 1/4 cup chocolate syrup 1/4 cup carrot puree 1/4 tsp cinnamon Pinch salt, as desired Fruit for dipping Combine all the ingredients in a ... read more

Veggie Burger

3 green onions, diced 1/2 walnuts, toasted 1/4 cup old fashioned oats 2 cups cooked lentils 1 cup cooked farro or bulgur 1/2 cup mashed sweet potato Salt & pepper   Optional: garlic powder, Lawry’s, Frank’s Sauté the ... read more

Peanut Butter and Pumpkin Muffins

1/2 cup peanut butter 1/2 cup pumpkin puree 1/2 cup unpacked brown sugar 2 Tbsp light tub margarine 1/2 cup nonfat Greek plain yogurt 1 egg 1 cup whole wheat flour 1 tsp baking powder 1 tsp baking ... read more

Bean Salsa

1 green pepper, chopped 1 red pepper, chopped 1-2 jalapeno peppers, minced ½ onion, minced 2-3 Tbsp cilantro, minced 1 can black beans, drained & rinsed 1 can kidney beans, drained and rinsed 1 can garbanzo beans, ... read more

Black Bean Burgers

2 cans black beans 1 cup seasoned breadcrumbs 2 eggs 1/2 tsp chili powder 1 tsp steak seasoning 1/8 tsp onion powder 1/4 tsp garlic powder 5 shakes hot sauce Drain and rinse black beans. Place them in ... read more

Breakfast Cookies

2 cups whole wheat flour 2 cups old fashioned oats 1 tsp baking soda 1 tsp vanilla 1 tsp baking powder 1/4 c plain yogurt 1 tsp cinnamon 1/2 c raisins 2 medium bananas 1 egg 3/4 cup brown sugar 2 ... read more

Low-Fat Brownie Fudge

2 cups canned pumpkin puree 1 box (18.3 oz) Fudge brownie mix 2 Tbsp peanut butter (optional) Line a 8x8 baking pan with parchment paper or aluminum foil. Set aside. Preheat the oven to ... read more

Overnight Oats

1 c rolled oats 1 3/4 cup milk 1/3 c honey 1 c Greek yogurt 1 Tbsp each wheat germ & flaxseeds 2 Tbsp wheat bran 2 tsp chia seeds 3 Tbsp each sunflower & pumpkin seeds 1/4 ... read more

Honey Cinnamon Roasted Chickpeas

15 oz can chickpeas 2 tsp canola oil 1 tsp cinnamon 1 Tbsp sugar 1 Tbsp honey Preheat oven to 375°F Drain chickpeas and rinse under cold water. Place chickpeas on a paper towel to dry. In ... read more

No Bake Almond Fudge Bars

1/2 cup almond butter 1/2 cup honey 1 tsp vanilla 1 cup oat, ground into a flour 1/2 cup quick-cook oats 1/2 cup vanilla protein powder 1/2 cup crispy rice cereal 1-2 Tbsp milk 3 Tbsp chocolate, optional Line ... read more

Turkey Spinach Meatballs

2.5# ground turkey breast 10 oz frozen spinach, drained 1/2 medium onion, minced 2 cloves garlic, minced 1/2 cup grated parmesan cheese 3/4 cup breadcrumbs 1 large egg 1/4 cup milk Salt & pepper, to taste Preheat oven to ... read more

Cheesy Cauliflower Poppers

2 cups cauliflower crumbles 1/4 cup grated parmesan cheese 1/3 cup breadcrumbs 1 tsp dried oregano 1/2 tsp garlic powder 1/8 tsp onion powder 2 large eggs, whisked Salt & pepper, to taste Preheat oven to 350°F and ... read more

Teff PB Cookies

1.5 cups teff flour 1/2 tsp salt 1/2 cup maple syrup 1/2 cup canola oil 1 cup creamy peanut butter 1 tsp vanilla Combine salt, maple syrup, oil, peanut butter, and vanilla in a food processor ... read more

Quinoa Turkey Stuffed Pepper

1 3/4 oz quinoa 6 oz low sodium stock 3 each red & green peppers 3 tsp canola oil 1/8 oz garlic 2 oz chopped onion 14 oz lean ground turkey 2 oz Worcestershire sauce 12 oz diced ... read more

Lowering High Blood Pressure through Nutrition

According to the Centers for Disease Control and Prevention (CDC), 1-in-3 Americans has high blood pressure and only 52 percent of those control their pressure within a normal range. The National ... read more

Banana Oat Greek Yogurt Muffins

Ingredients 1 cup plain nonfat Greek yogurt 2 ripe bananas 2 eggs 2 cups oats (quick or old fashioned) ¼ cup brown sugar 1 ½ tsp baking powder ½ tsp baking soda ½ cup chocolate chips Preparation In a food ... read more

Chocolate Chip Flax Cookies

6 Tbsps margarine or butter 1 cup brown sugar ½ cup sugar ½ tsp vanilla 2 eggs, beaten 2 cups whole wheat pastry flour 1 tsp baking soda ½ tsp salt 3/4 cup chocolate chip mini 3/4 cup ground flax seed Preheat oven ... read more

Maple Apple Pork Medallions

Ingredients 1 lb pork tenderloin 1/3 cup maple syrup 1/3 cup apple juice 2 Tbsp Dijon mustard 2 Tbsp ketchup Preparation Cut pork into 12 slices and flatten each to about 3/4” thickness. Set aside. In a small ... read more

Hyperlipidemia and Lifestyle Changes

Hyperlipidemia is defined as having too many lipids, or fats, in the blood. Our body requires cholesterol for body functions, but in some cases, the body naturally makes too much or ... read more

Would I benefit from a nutrition consultation?

Nutrition counseling can help address a range of health conditions. Working with a registered dietitian can help you understand caloric intake, food choices and nutritional supplements. If you fit one of ... read more

Chicken Francais

Ingredients 3/4 cup egg substitute 1/4 cup grated parmesan  cheese 1/4 cup chopped fresh parsley 1/4 cup dry white wine 2 tablespoons fresh lemon juice 1/4 teaspoon salt 1/8 teaspoon hot pepper sauce 3 garlic cloves, minced 8 (4-ounce) skinless, boneless chicken breast halves 1/4 cup all-purpose flour 1 tablespoon olive oil, ... read more

Very Berry Green Smoothie

Kefir is rich in probiotics which supports gut health, improves digestion and protects the immune system. Try Kefir in your morning smoothie! 1 cup plain low-fat Kefir ½ cup blueberries ½ cup strawberries ½ ... read more

Heart Healthy Eating and Dining Out

According to the United States Healthful Food Council, the average American adult buys a meal or snack from a restaurant 5.8 times a week and more than 30 percent of ... read more

Baked Peanut Butter Apple Oatmeal

Ingredients 2 cups old fashioned oats 1/4 cup light brown sugar 1 tsp baking powder 1 tsp cinnamon 1 ¾ cups milk 1 egg 3 Tbsp unsweetened applesauce 1 tsp vanilla extract 1/2 cup natural peanut butter 1 ¼ cups ... read more

Cranberry Ginger Salmon

Ingredients 1 Tbsp minced garlic 1/2 tsp dried ginger 1/4 cup low sodium soy sauce 1/4 tsp black pepper 1 cup whole berry cranberry 2 Tbsp brown sugar 1.5 lbs salmon Preparation In a medium bowl, combine first 6 ... read more

Diabetes Healthy Eating Tips

If you have diabetes, here are some healthy eating tips for you: Choose high fiber, complex carbohydrates such as brown rice and whole wheat bread to stabilize blood sugars. Try replacing ice ... read more

Heart-Healthy Diet and Fats

Our bodies need fat for energy, cell growth, to protect our organs, nutrient absorption and production of hormones, but the type of fat you choose to consume may play a ... read more

Turkey-Avocado Wrap

Rich in monounsaturated fats, avocados are shown to lower the risk of heart disease and improve LDL levels. Try replacing mayonnaise on your sandwich with avocado! ½ avocado 3 Tbsp plain fat-free ... read more

Heart-Healthy Eating Tips

February is American Heart Month. Here are four easy recommendations that you can start doing today. Your heart will thank you. 1. Replace saturated and trans fats with monounsaturated and ... read more

Santa Fe-Style Quinoa Salad

Not only is quinoa gluten free, it is also a complete protein. Swap out your rice for a serving of quinoa! 1 ½ cups water ½ cup mild or medium picante sauce 1 ... read more

Oatmeal with Apples, Walnuts, & Flaxseed

Walnuts provide Vitamin E, an antioxidant and Omega 3 healthy fats to protect the heart.  1/4 cup walnuts 3 cups fat-free milk 1 1/2 cups regular oats 1 1/2 cups diced Granny Smith apple (about 1 medium) 1/3 cup ground flaxseed 1/2 teaspoon ground cinnamon 1/4 teaspoon salt 1/2 teaspoon vanilla extract 3 tablespoons brown sugar 3 tablespoons slivered almonds Finely ... read more

Eggs: Give ‘em a Break!

What is the latest with eggs? Should we eat them or will they raise our cholesterol levels? Do they increase our risk for heart disease? These are the questions I ... read more

Edamame Salad with Thai Peanut Sauce

Salad Ingredients: 2 cups cooked quinoa 1 Tbsp coconut oil 1 yellow onion, chopped 1 red bell pepper, chopped 2 large carrots, chopped 2 cups chopped purple cabbage (1/4 of head) 2 cups broccolini or broccoli, chopped 1 ... read more

Grilled Vegetables

The weather is warming up so it’s time to fire up your grill (if you haven’t already) and enjoy the smoky goodness we associate with grilling. While most of us ... read more

Fill up on Fiber

Dietary fiber is an indigestible part of our food that comes from plants. Great sources of fiber come from fruits, vegetables, beans, nuts, seeds, and whole grains. The recommended amount ... read more


Are you looking to try a new low calorie threat this spring? Look no further than asparagus! Asparagus is very low calorie vegetable that provides a good nutritional punch. A ... read more

Grilled Bruschetta Chicken

What you need: 4 small boneless skinless chicken breasts (1 lb.) 1/4 cup KRAFT Sun Dried Tomato Vinaigrette Dressing, divided 1 tomato, finely chopped  1/2 cup KRAFT Shredded Low-Moisture Part-Skim Mozzarella Cheese  1/4 cup chopped ... read more

National Nutrition Month – Salmon Sweet Potato Cakes

Each March, Centegra joins the Academy of Nutrition and Dietetics in celebrating National Nutrition Month. The theme for 2015 is “Bite into a Healthy Lifestyle” and encourages everyone to adopt ... read more

Peanutty Energy Bars

½ cup salted dry-roasted peanuts ½ cup roasted sunflower seeds or other nut ½ cup raisins or other dried fruit 2 cups uncooked oatmeal, old fashioned or instant 2 cups toasted rice cereal, such ... read more

Squash and Cheese Macaroni Bake

1/2 medium butternut squash, peeled, seeded, and chopped                                  1 Tbsp olive oil Salt and pepper 1/2 lb. elbow macaroni 2 1/2 cups skim milk 2 Tbsp butter 3 Tbsp flour 1/8 tsp ground nutmeg 1 Tbsp fresh ... read more

S.M.A.R.T Goals for 2015

When making changes, most of us have plans to make this time better than the last. But, often time’s, people fall back into their old habits and don’t achieve the ... read more

Should you be stretching your hip flexors?

One of the most common stretches I see people doing out on the fitness floor is the “hip flexor stretch”. Why do most people do it? Well, they either read in ... read more

Cardio vs. Weightlifting

Cardio workouts are great fat and calorie burners. To get the most out of a workout, the amount of calories burned should be greater than the amount of calories consumed ... read more

Pumpkin Bread

Looking for a new dish to serve this holiday season? Try Pumpkin Bread!                                                                      1 (15 oz) can pumpkin puree 4 eggs 1/2 cup canola oil 1/2 cup applesauce 2/3 cup water 3 cups sugar 1 3/4 ... read more

Butternut Squash

With the cooler weather upon us, it is time to experiment with some new fall foods like butternut squash. Butternut squash, also known as winter squash, is a member of ... read more


Whether out of your garden, from the local farmers market or from the grocery store, zucchini is inexpensive and plentiful in the summer months. Zucchini is low in calories but high ... read more

In Season: Apples and Pumpkin

Julie Holbrook MS, RD, LDN The Fall season is a great time of year to experiment with tasty and healthy foods. With apples and pumpkins being a few of Autumn’s most ... read more


Falls favorite food is back in season! Once September hits, you can guarantee that pumpkin foods will be popping up everywhere. Not only is pumpkin delicious, but it also packs ... read more

Healthy Grilling

Before you light your grill for your backyard barbeque this summer, consider this.  Grilling meats, especially high-fat meats, produces a number of cancer-causing compounds, known as carcinogens, which may increase ... read more

Bountiful Blackberries

With only 43 calories per cup and packed with 20% your daily need for dietary fiber and 35% your daily need for vitamin C, blackberries are a nutrition powerhouse!  Blackberries ... read more

Using food journals to control weight

Keeping food journals continue to be the best way to achieve weight loss and weight maintenance according to the weight control registry, a group of individuals who track people who ... read more

Metabolism and Strength Training

How does Metabolism and Strength Training complement each other? Sedentary adults can experience a 3% to 8% loss of muscle mass per decade along with resting metabolic rate reduction and fat ... read more

Spring clean your diet!

For every season, a bounty of fresh fruits and vegetables become available. Spring has arrived, as well as a new crop of fresh produce. Found below are a few of ... read more

Healthy Snacking

One of the biggest downfalls in making poor choices when it comes to food is going long periods of time without eating and being “starved”.  This is typically when we ... read more

Cooking with plant based oils

Plant based oils often have larger amounts of healthy fats in the form of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Like all fats these should be consumed in moderation, ... read more

Taking Ownership of Your Health

Often our physical health is taken for granted.  We go about our job, family and social life and do not think too extensively regarding our health.  However, I challenge you ... read more

Cooking it up with Plant Based Oils!

Plant based oils often have larger amounts of healthy fats in the form of monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids. Like all fats these should be consumed in moderation, ... read more

Do you know where your produce is from?

PLU (price look up) numbers are placed on produce to make pricing and check out easier and more convenient at grocery stores. These codes can actually help consumers determine where ... read more

Family meals do more than put food on the table

During National Nutrition Month, Academy of Nutrition and Dietetics Spotlights Benefits of Cooking, Eating as a Family Make mealtime a family time. If you can get together for meals even a ... read more

Is a new look to food labels on the horizon?

The last time the nutrition panel information on a food product got a facelift was 1994. Today, 20 years later, the FDA has made a proposal for a change in ... read more

Welcome spring by coloring your plate

Eat away those winter blues by filling your plate with colorful fruits and vegetables. Not only are they a great source of vitamins, minerals and fiber, they also will provide ... read more

Will chia seeds promote weight loss?

When you think of chia seeds do chia pets come to mind? If you answered yes, you are correct! The same seeds that promoted grass like “fur” out of the ... read more

Learn about wine and heart health

Research shows moderate alcohol consumption reduces the risk of heart disease by 30 to 50 percent but the key to alcohol and heart health is moderation. In small amounts, alcohol ... read more

Kick up the flavor without added salt

According to the American Heart Association (AHA), cardiovascular disease is the leading cause of death and high blood pressure is one of the major contributing factors. Eating too much salt ... read more

Winter fruit and veggie blues

Are you feeling like you have to load up on heavy starches and fats during the winter because of the lack of produce? The winter months can be an easy ... read more

Eating right, affordably

Eating right can fit into anyone’s budget. Healthy food doesn’t always cost more. It often takes a little planning and perhaps thinking non-traditionally. The following are tips to keep you ... read more

Make healthy food choices in the New Year

The New Year often gets people to think of making resolutions. While resolutions are being considered, so should choices we make on a daily basis. While people estimate that they ... read more

S-M-A-R-T goals and resolutions for the new year

Each Jan. 1 brings a flurry of New Year’s Resolutions by most of us. Research indicates these resolutions last until about February and then we return to what we know ... read more

Healthy tips for New Year celebrations

  Enjoy these tips for New Year celebrations What are your weight goals for this holiday season? Many Americans experience weight gain over the holidays and then keep it with them throughout ... read more

Holiday survival tips offered for those living with diabetes

With the holidays just around the corner, we can all expect two things: spending time with friends and family and celebrating with food. Often, we have an increased exposure to calorie ... read more

The sweet truth: artificial sweeteners

The Food and Drug Administration (FDA) classifies artificial sweeteners as food additives. The FDA regulates artificial sweeteners and has approved their use in products such as gum, sweets, diet soda, ... read more

Healthy Holiday Drinks

Change your beverages for weight management this holiday season The holiday season is almost upon us. If your goal is to maintain or lose weight over the next six to eight ... read more

World Diabetes Day

World Diabetes Day is Nov. 14, recognized by the United Nations. Currently, diabetes affects 26 million Americans. For those who live with diabetes, it’s comforting to know they are not alone ... read more

Add a new vegetable to your grocery list this week

With fall in full swing, it is a great time to take a walk and look at the changing leaves and buy some hardy fall vegetables like squash. Squash is ... read more

Healthy Back to School Snacks

Okay, so maybe you are not going back to school but are you including healthy snacks throughout the day as recommended after weight-loss surgery? Five-to-six planned small meals or snacks ... read more

Centegra Welcomes the Surgical Associates of Fox Valley

On Oct. 1, Surgical Associates of Fox Valley becomes part of Centegra Physician Care (CPC). Centegra Health System welcomes the addition of five surgeons from this practice who grow the ... read more

You’ve Lost the Weight – Now What?

Anyone who has ever dieted (and who hasn’t) faces a new challenge once the “diet” stops and that is maintaining his or her new healthy weight. The National Weight Control ... read more

Are you Overweight?

According to the National Heart, Lung, and Blood Institute’s latest statistics, 97 million Americans are overweight or obese.  And these numbers are increasing.  Excess weight is often accompanied by higher ... read more

Big on Berries this Summer?

Are you getting your three-to-five fruits and vegetables daily? If not, berries are a great fruit to add in daily. The benefits of berries include heart health, anticancer effects by ... read more

Heart Health!

Are you are taking heart health seriously?  Heart disease is the No. 1 killer of Americans today; and according to the Centers for Disease Control and Prevention (CDC), one in ... read more

Nibbles and Bites Add Up!

Nibbles and Bites Add up After weight loss surgery, eating extra bites and grazing on food throughout the day can lead to slow weight loss and even weight gain. If you are ... read more

Add Years to Your Life!

According to a recent study published in the PLOS Medicine journal, people who exercise live longer than non exercisers despite their weight or body mass index (BMI). The large scale ... read more

Rules of the Road After Weight Loss Surgery

It is true! There is no magic in weight loss surgery. However, if you find yourself at a “fork in the road” after bariatric surgery, here are some “rules of the road” ... read more

Get “Back on Track”!

If you are struggling with an extended plateau or have regained weight after your weight loss surgery, then it’s time to reclaim your goals and get “Back on Track!” This program ... read more


Walk-in band fill clinics on select Mondays and Wednesdays each month. Call 847-802-7230 for dates.
Band Fill Clinic

Lap Band Fill Clinic for established Centegra Lap Band patients are held on select Monday's and Wednesday's each month at the Centegra Weight Loss Surgery Center, Suite 220. No appt ... read more

Held on select Wednesdays and Saturdays
FREE Weight-Loss Surgery Informational Session

The Centegra Weight-Loss Surgery Center offers monthly informational sessions to help you decide if bariatric surgery is right for you. Sign up for one of our FREE informational sessions and to ... read more

Meets the second Monday of each month.
Weight-Loss Surgery Support Group

The Centegra Weight-Loss Surgery Center offers a support group that meets monthly on the second Monday of each month. View our weight-loss surgery support page. Centegra Hospital – Woodstock 3701 Doty Rd | Woodstock

February 27 2018
Diabetes Support Group

Centegra’s diabetes support group meets monthly to assist those with diabetes, as well as their family members. Medical Office Building 1, 10350 Haligus Road, Suite 220, Huntley Call 877-CENTEGRA (236-8347) to save ... read more


Centegra Healthy Living Institute offers the most comprehensive wellness and weight-loss services in McHenry County and northern Kane County. Centegra Healthy Living Institute has all the necessary resources for adults, adolescents and children to maintain a healthy lifestyle.  Our goal is to provide wellness services that will help people reach their optimal health.  Services include a drastically reduced membership to Centegra Health Bridge Fitness Centers, education and support groups. Plus, Weight-loss surgery, HMR Weight Management Program, nutrition for athletes, activity-based programs for children, medical nutrition therapy, diabetes services, wellness programs and so much more.

Servicing Crystal Lake, Huntley, Woodstock, McHenry and all areas of McHenry and Kane County, we help you exceed your weight loss expectations. Call us today to get started!

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