Centegra Healthy Living Institute
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Fajita Seasoning Mix
Eggplant Appetizer

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
Green fresh healthy 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
Caprese 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
Peanut butter

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
Organic Grilled Black Bean 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
Monkey muffins: banana and peanut butter cakes with chocolate ch

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
Mexican cuisine: tasty salsa and corn chips nachos close-up. Hor

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
Organic Grilled Black Bean Burger

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
Peanut butter oatmeal cookies on plate

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
nuts brownie on table

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
Spoon of 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
salad

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
Brownie placing on a decorated wooden plate

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
Turkey meatballs with pasta

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
Serving of Cauliflower Cheese

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
Homemade Peanut Butter 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
Stuffed pepper with meat

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

Asparagus

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

Zucchini

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

Pumpkin!

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
journal

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!
spring cleaning

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
oil

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?
produce

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
family meal

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?
food label

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
colorful food

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?
chia seeds

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
wine

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
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
citrus-salad

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
food budget

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
healthy food

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
smart goals

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
2014

  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
FIO_040

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
sweetner

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

OPTIFAST proves successful during the holidays

  I am seeing patients this week right before the Thanksgiving holiday and think Optifast must be magic because everyone is checking in with three to five pounds of weight loss over the ... read more

Healthy Holiday Drinks
healthy holiday drink

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

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
snack

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
surgical associates 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?
stk87467cor

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

Introducing OPTIFAST: A Medically Supervised Weight-Loss Program
optifast

The Centegra Weight-Loss Institute now offers a new, medically supervised weight-loss program called OPTIFAST beginning Aug. 1. This 26-week program uses a full meal replacement plan that transitions to self-prepared ... read more

Are you Overweight?
scale

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?
berries

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!
heart

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!
snacks

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!
exercise

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
eating healthy

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”!
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

Events

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

Mondays, 6-7pm at Centegra Health Center-Huntley; Tuesdays, 10-11am or 6-7pm at Crystal Lake Medical Arts; Thursdays, 4-5pm at Crystal Lake Medical Arts
OPTIFAST® and OPTIFAST® Accelerated Patient Meetings

OPTIFAST® and OPTIFAST® Accelerated Patient Meetings (Attend one class weekly): Mondays: 6-7pm CPC Huntley; 10350 Haligus Rd, Huntley, IL, 60142, Suite 220 Conference Room Tuesdays: 10-11am or 6-7pm; Crystal Lake Medical Arts Building- 360 ... 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

Welcome

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, OPTIFAST® and OPTITRIM® meal replacement programs providing members nutritional oversight, education and support groups. Plus, Weight-loss surgery, 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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