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


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!
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

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
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

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
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

  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

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

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?

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

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?

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
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


Held every Wednesday from 8:00am - NOON
Band Fill Clinic

Lap Band Fill Clinic for established Centegra Lap Band patients is held every Wednesday from 8-12 noon at the Centegra Weight Loss Surgery Center, Suite 220. No appt necessary. Please call ... read more

Held on select Wednesday 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 ... read more

Held on the second Monday of the month
Eating Disorder Support Group

Led by a mental health professional and a registered dietitian. This class is held on the second Monday of the month. Register: 800-756-9999 Location: Crystal Lake Medical Arts Building, 3rd floor

April 20 2015
Diabetes Support Group- “Debunking Diabetes Myths”

With Jinger Christal, RD Crystal Lake Medical Arts Building, Conference Room 3 Call 877-CENTEGRA to register


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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