Diets and Weight Loss, Foods, Uncategorized

Vanilla Orange Protein Pancakes


Vanilla Orange Protein Pancakes
What you’ll need:
1 medium ripe banana
1/4 cup vanilla whey protein powder
1 Tbsp coconut flour
1/2 cup egg whites
1 Tbsp almond butter
1 Tbsp orange zest
1/2 tsp baking soda
Coconut oil
1 orange
2 Tbsp slivered almonds

How to make it:
1. In a blender or food processor, combine all the ingredients. Add 1 Tbspcoconut oil to a non-stick pan over medium-high heat.
2. Ladle batter into 3-inch pancakes and immediately lower the heat to medium. Cook until bubbles appear on the surface of the pancakes, about 1 minute. Flip and cook until golden brown, 1 to 2 minutes. Repeat with additional coconut oil and batter, if needed. Serve with sliced oranges and slivered almonds. Makes 1 serving.

533 calories, 46g protein, 55g carbs (12g fiber), 19g fat


Health and Wellness Associates

Archived Recipe

Anna Sward


Diets and Weight Loss, Foods, Uncategorized

Almond Apple Spiced Muffins


Almond Apple Spice Muffins 
What you’ll need:
2 cups almond meal
4 scoops vanilla protein powder
4 whole eggs
1 cup unsweetened applesauce
½ stick butter
1 Tbsp cinnamon
1 tsp all spice
1 tsp cloves
2 tsp baking powder

How to make it:
1. Preheat oven to 350 degrees. Melt butter in microwave (about 30 seconds on low heat).
2. Thoroughly mix all the ingredients in a bowl. Spray muffin tin with cooking spray or use cupcake liners.
3. Pour mix into muffin tins, making sure not to overfill (about 3/4 full). This should make 10 muffins.
4. Cook for 12 minutes. Makes 5 servings.

484 calories, 40g protein, 16g carbs (5g fiber), 31g fat

Health and Wellness Associates

Archived Article


Diets and Weight Loss, Foods, Uncategorized

Apple Cinnamon Dutch Oven Pancakes


Apple Cinnamon Dutch Oven Pancakes

What you’ll need:
6 eggs, beaten
½ cup whole milk
2 scoops chocolate protein powder
½ tsp baking powder
¼ cup flour
2 Tbsp sugar
1 tsp cinnamon
Pinch of salt
2 Tbsp clarified butter
2 apples, peeled, cored, and sliced

How to make it: 
1. Preheat your oven to 350°F. In a medium-sized bowl, combine the eggs, milk, protein powder, baking powder, flour, sugar, cinnamon and salt. Mix until smooth and set aside.
2. In an oven-safe nonstick or a cast-iron skillet over medium heat, melt the clarified butter. Add the apples and cook, stirring frequently, until lightly caramelized, 8 to 10 minutes.
3. Pour the batter over the apples and bake in the oven until puffed and cooked through, 30 to 40 minutes. Serve immediately. Makes 2 servings. 

663 calories, 43g protein, 53g carbs (4g fiber), 31g fat


Health and Wellness Associates


Robert Irvine


Diets and Weight Loss, Uncategorized

Breakfast Protein and Recipes


Breakfast Protein and Recipes
Everyone needs protein at breakfast. In fact, studies show that consuming roughly 30 grams at your morning meal will optimize muscle growth, and also help keep you full until lunch.
But most people aren’t even coming close to that number. For instance, the average person consumes two-thirds of his daily protein after 6 p.m., according to research at the University of Illinois.
Perhaps that’s because a high-protein breakfast often means one that’s built around eggs. Lots of them.
And while we love eggs, not everyone does—especially not day after day after day. Looking for other options?
Protein Bagel & Lox
Toast a High-Protein Bagel (you can buy these at Wegmans ). Top with 2 Tbsp reduced fat cream cheese, 3 oz smoked salmon, and red onion and capers to taste. Makes 1 serving.
614 calories, 82g protein, 28g carbs (4g fiber), 21g fat
Cranberry Nut Oatmeal
What you’ll need: 5 scoops vanilla whey protein ½ cup unsweetened dried cranberries 1 cup slivered almonds 2 cups steel cut oats, rinsed 5 cups water 2 pinches of salt Unsweetened vanilla almond milk (optional)
How to make it: 1. Add cranberries, oats, and water into rice cooker. Turn on rice cooker. 2. Once the rice cooker has finished, stir in 2 pinches of salt, slivered almonds, and vanilla whey protein. Add unsweetened vanilla almond milk to achieve desired texture (optional). Makes 5 servings.
508 calories, 35g protein, 60g carbs (9g fiber), 15g fat
Protein-Spiked Yogurt Parfait
Stir half a scoop of vanilla whey protein powder into a cup of plain Greek yogurt. Top with ½ cup frozen mixed berries, 2 Tbsp sliced almonds, and 1 tsp ground flaxseeds. Makes 1 serving.
361 calories, 32g protein, 21g carbs (4g fiber), 18g fat
I will be adding more breakfast recipes.
Health and Wellness Associate
Lifestyle, Uncategorized

Take the Next Step Toward Excellent Health


Take the Next Step Toward Excellent Health


Right now, wherever you are in your journey toward superior nutrition, you should appreciate your accomplishments, and now take it even further. Building a healthy diet is like building muscles or learning a new skill – if you make the commitment and practice every day, you will get stronger, you will see results, and it will become easier and more enjoyable.


If you have already added a large salad every day, now add a serving of cooked green vegetables; next replace the sugary foods in your diet with fresh fruits.

If you’ve switched your breakfast from coffee and doughnuts to steel cut oats and berries, now aim to get all of the Greens, Onions, Mushrooms,Berries, and Beans into your diet every day.


If you have tackled eating healthfully at home and around pushy family members, now practice ordering at a restaurant. Ask for your food exactly how you want it; no salt or oil, and add extra salad or steamed vegetables.


If you have begun to change your diet but don’t yet have an understanding of the science, make and appointment at Health and Wellness Associates to have us review with you what you have done, and we can help with the next step and give you a personalized health plan,.


Try a new vegetable or fruit that you’ve never tasted. There is a huge variety of different flavors to experiment with in the world of plant foods: broccoli rabe, mustard greens, kohlrabi, jicama, pomegranates, persimmons, apricots and mangos, just to name a few. Micronutrient variety is vital to excellent health.


Get in touch with true hunger. Learn the difference between toxic hunger and true hunger, and eat according to your body’s natural hunger and satiety signals.


As you continue to build consistent, health-promoting choices into your daily life, eating a healthy personalized diet will become automatic, part of your normal routine and require very little effort. You will prefer health-promoting foods. So keep it going. Make a choice to never have a heart attack or stroke, never to have to deal with type 2 diabetes, never have to go on a diet again. Your future is in your hands; so eat for optimal health.


Please feel free to share with family and friends.


Health and Wellness Associates


Rx to Wellness, Uncategorized

Cabbage Leaves, Yes or No?


This was sent to me today, and I was asked what my opinion was.
Jeannine Litty I know this is going to sound strange, but someone had told me that if i was not going to breast feed my baby after giving birth, put whole leaf cabbage on my breast to take the pain away! so when i told the nurse to get me some cabbage, she thought i was coo-coo. she brought back shredded and i said, no, i need big leaves to put in my bra for pain, and guess what?? it worked!!! no pain and the swelling went down!!
This does work! Cabbage leaves when applied to the skin, reduce swelling and excellent for bruising. This was done all the time , until we went to only medications. Many times grandma would come into the recovery room with a new head of cabbage and the nursing staff was always trying to argue with her, until we told the staff it was fine, and many a staff learned something new that day.