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Jul 10

Blueberry Quesadillas

Looking for a warm blueberry dessert that ISN 'T a cobbler or sweet bread? Try making these sweet and savory blueberry quesadillas! 

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  • 10 oz blueberries, frozen
  • 1 cup apples, chopped
  • 2 tablespoons sugar
  • å_ cup blueberries, fresh
  • 4 Ò 8inch tortillas, whole wheat
  • å_ cup mozzarella cheese, part skim
  • å_ cup ricotta cheese, fat free
  • 1 lemon, grated peel


  1. In a saucepan combine frozen blueberries, apples and sugar. Bring to a boil over medium-high heat.
  2. Once you have reached a boil, reduce heat and simmer until fruit is soft (about 10 minutes)
  3. Puree fresh blueberries
  4. Spread 1 tablespoon blueberry spread over each tortilla, leaving å_ inch boarder around
  5. In bowl, combine cheeses with lemon peel
  6. Spread å_ of cheese mixture on one half of tortilla. Add 2 tbsp blueberry/apple mixture to each quesadilla. Fold each tortilla over to enclose the filling.

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What unique blueberry recipe will you prepare to honor blueberries this month?

Jul 10

The OTHER Salt

According to the Centers for Disease Control and Prevention the daily intake of sodium is 3,436 mg per day. It is recommended that individuals control sodium intake to no more than 1,500 - 2,300 mg. Research shows a dose-dependent relationship between too much sodium and elevated blood pressure. A common source of extra sodium is through table salt added during food preparation or after food is cooked. One teaspoon of table salt contains about 2,300 mg of sodium. A better alternative may be switching to sea salt. Sea salt does contain sodium, averaging about 1,950 mg, but it also contains iodine, magnesium, and potassium. Potassium intake helps balance sodium's impact on blood pressure. For a light side dish that can be versatile, check out this grilled zucchini recipe from Grilled Zucchini with Sea Salt (Serves 4) grilled zucchini (Photo source Ingredients:
  • 2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon coarse sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 medium zucchini, cut diagonally into 1/2-inch-thick slices
Preparation: Preheat grill pan over medium-high heat. Combine all ingredients in a bowl; toss well to coat. Arrange zucchini in a single layer in pan; grill 4 minutes, turning after 2 minutes. Parmigiano-Crumbed: Prepare base recipe. Chop 1 1/2 ounces ciabatta bread. Place bread and 1/2 teaspoon thyme in a food processor; pulse 10 times. Heat a skillet over medium-high heat. Add 2 teaspoons olive oil. Add bread mixture; cook 5 minutes, stirring frequently. Combine zucchini, bread mixture, and 2 tablespoons grated fresh Parmigiano-Reggiano. Calories 94; Fat 5.9g (sat 1.2g); Sodium 241mg Share a picture of your favorite sea salt side dish and tag us! #Viverant

Jul 08

July is National Blueberry Month!

For a little fruit, blueberries provide many health benefits- they are packed with nutrients such as fiber, vitamin C and manganese, as well as loaded with phytonutrients and antioxidants. They are low in fat and calories which make blueberries a great snack choice! Throw a handful on top of a bowl of oatmeal, mix in with some Greek yogurt, or freeze for a burst of cool sweetness. For some delicious blueberry recipes such as Blueberry Turkey Burgers or Tropical Blueberry Salsa visit Blueberry Council. Helpful Hint: When purchasing blueberries keep them in the package, and don't wash them until you are ready to enjoy. Washing the berries before you are ready to eat will cause them to spoil faster. 

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Looking for a refreshing blueberry smoothie? Try this recipe: Blend 1 cup frozen blueberries with å_ cup of milk, å_ cup of Greek yogurt, and 1 teaspoon honey for a cool treat in this July heat. What do you do with all your blueberries?

Jun 17

National Dairy Month!

The first of June marks the start of 30-days devoted to dairy! Milk and other dairy products are loaded with tons of minerals like calcium and phosphorous as well as vitamin D and B12, and are a great way to fill your snacks and meals with more nutrients. 

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Here are a few tips of our own to increase your dairy consumption and help build strong bones and teeth!

  • Challenge yourself to drink a glass of milk with at least one meal a day for the next 30 days.
  • Try adding Greek yogurt to your meals to add extra protein and calcium. Yogurt parfaits for breakfast, Greek tzatziki dip with veggies, or a yogurt marinade for meat are all great options.
  • Top your salad with a serving of cheese for added flavor instead of heavy salad dressings and croutons. Feta is especially great for summer salads when paired with fruits like watermelon and cherries.
  • Have a sensitive stomach or lactose intolerance? Try kefir, a fermented milk product that is 99% lactose free! It's loaded with live bacteria cultures to aid in digestion, and can have upwards of 12 grams of protein per one cup serving! That's 4 more grams than traditional milk!

What is your favorite source of dairy?

Jun 16

Avocado Lovin'¬

Summer is in the air, which means avocado season is upon us. These green fruits are packed with nutritional goodness and can be added to many different recipes. Avocados combine healthy polyunsaturated and monounsaturated fats with fiber, vitamins C, E and K, folate and more. Check out this quick recipe from Avocado Central, where they mixed their avocados with hard boiled eggs for an amazing take on egg salad. Avocado Egg Salad (Serves 4) Avocado egg salad (Photo source Avocado Central) Ingredients:
  • 1 ripe Fresh Hass Avocado, halved, seeded and peeled
  • 6 hardboiled eggs, peeled and halved
  • 1 Tbsp. white wine vinegar
  • 1 tsp. Dijon mustard
  • 1/2 tsp. salt
  • 1/2 cup minced onion
  • 2 Tbsp. chopped chives (optional)
  1. Chop eggs; set aside.
  2. In a bowl, combine half of the avocado, vinegar, mustard and salt; mash until smooth. Dice remaining avocado and add to mixture along with eggs and onion; mix gently.
  3. Enjoy!
What do you pair with your avocado?

Jun 15

Sweatworking: the Newest Trend

Sweatworking is the new term that looks at incorporating physical activity into business meetings as seen in this article from Sweatworking is a great way to incorporate physical activity throughout your day. If you sit all day at work, perhaps getting a stand-up desk, or replacing your traditional chair with a stability ball, would give you the option to increase your activity. Another option is taking short 10 minute breaks throughout the day to walk around the office. At Viverant we incorporate sweatworking with our patients who work with our dietitians. We encourage our patients to arrive to their sessions ready to move in appropriate shoes. By walking outside or on the treadmill, bike, or using weights, we find a way to get activity in during their nutrition appointments. While this may become the new trend in the business world, at Viverant we encourage sweatworking as a great way to get more movement throughout the day. How can you incorporate some sweatworking in your day?

Jun 12

A Healthy Soft Serve Ice Cream

We all love the delicious and creamy texture that soft serve ice cream from Dairy Queen or McDonald's has, but with more than 25 grams of sugar and over 200 calories in a small vanilla cone, having one can leave us with feelings of guilt. Luckily we have found a recipe from Fit Foodie Finds that uses the natural sweetness of bananas and raspberries to make a delicious and healthy soft serve ice cream without all those added sugars and calories. You can even increase your protein by adding in plain Greek yogurt. So instead of reaching for that ice cream cone, reach for your food processor and whip up a delicious batch of this Raspberry Banana Soft Serve.

Raspberry Banana Soft Serve with Chocolate Swirl

Raspberry Banana Soft Serve(Photo source:

Ingredients for the Soft Serve:
  • 1.5 bananas, frozen
  • 1 cup raspberries, frozen
  • 1/4 cup + 1 to 2 tablespoons unsweetened almond milk
Ingredients for the Chocolate Sauce:
  • 2 teaspoons cocoa/cacao powder
  • 2 teaspoons maple syrup
  • 4 teaspoons water
Instructions: For the Soft Serve
  • Place frozen banana and frozen raspberries in a small food processor. Then, add in 1/4 cup of almond milk. Pulse and blend until everything is smooth. Depending on how soft/frozen your fruit is, you may need to add a few more tablespoons. Do it slowly. Once smooth, place in the freezer for 5-10 minutes to harden up just a bit.
For the Chocolate Sauce:
  • Mix together all ingredients until smooth.
Yield: 2 servings What's your favorite fruit soft serve combination? Peanut butter and banana? Strawberry banana?

Jun 01

Top Your Salad Series: Fresh Fruit

A bed of lettuce is the base of every great salad. Most often salads are topped with vegetables or crunchy accessories such as almonds or croutons, but how about adding some fruit? With all the fresh fruit readily available with the arrival of spring, toss a handful of berries on your next bed of greens and enjoy the natural sweetness! top your salad series-fresh fruit Here is a list of our favorite fruit toppings: Berries
  • Raspberries
  • Blackberries
  • Blueberries
  • Strawberries
  • Oranges
  • Grapefruits
  • Mandarin oranges
Other fruits
  • Apples
  • Pears
  • Peaches
  • Grapes
  • Pomegranate seeds
Try pairing bright green apples with bleu cheese for a great combination of sweet and salty; mandarin oranges with water chestnuts to combine some crunch and sweetness, or toss strawberries on a bed of spinach with slivered almonds and poppy seed dressing. What is your favorite fruit to top your salad with? You may also like: Top Your Salad Series: Protein Punch

Jun 01

Coffee, Caffeine and Calories

Coffee contains a large amount of caffeine that can provide us an energy boost when we are feeling fatigued. But did you know that a delicious Mocha from your favorite Starbucks or Caribou Coffee can contain as much as 500 calories??? On top of getting our dose of caffeine, specialty coffee and espresso also offer a large dose of unnecessary sugars and calories. Coffee, Caffeine & Calories

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To cut the calories, try asking for skim milk, half the amount of sweetened syrup or little to no whip cream. All of these are great ways to cut calories without completely changing the specialty coffee flavor many of us love. Post a picture of you with your coffee of choice and tag us with #viverant.

May 27

Improving Your Food Environment

Mindless eating may be triggered by a variety of factors, or may be a result of your ? food environment Ł. Review these tips on various situations and strategies to make the environment you are in a healthy one. Improving Your Food Environment

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  1. Convenience is Key
    • Prep veggies right when you are home from the grocery store so they are just as easy to grab as a bag of chips
  2. Social Eating
    • Pay attention to the conversations and then take a break to pay attention to your food
  3. Portion Sizes
    • Visual plate rule Ď half of plate made up of fruits and vegetables
  4. Food Conditioning
    • Instead of giving kids a ?treatŁ for a chore, use solutions for ?bribesŁ or rewards such as going to the park or having a friend over
  5. ?See-FoodŁ Diet
    • Out of sight, out of mind
  6. The Forgotten Food
    • Put everything on your plate that you want to eat and don't go for seconds
  7. Surveying the ?Table-ScapeŁ
    • Reduce number of items on your plate at one time, use skinny glasses and smaller plates
  8. Nutritional Gatekeepers
    • Repackage large boxes of food into smaller containers
    • Bring less unwanted food into your home, buy more healthy options
  9. Distracted Eating
    • Don't multi-task
  10. Eating Out
    • Try ordering half an entrÚe or share with a friend
  11. Fast Eating
    • Slow down, give your body time to decide when it is full
What will you do this week to change your food environment? Twitter: #mindless eating #mindful #food environment

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