Healthy Hints 2018-03-09T09:12:35-07:00

Healthy Recipe

Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts.


  • apple (such as Fuji or Pink Lady Washington)
  • 1 can12-oz chunk light tuna (drained)
  • 2 tablespoonslow-fat plain yogurt
  • 2 tablespoonsreduced-fat mayonnaise
  • 1/2 cupraisins (or chopped figs)
  • 1/4 cupchopped walnuts
  • 1/8 teaspoonground black pepper
  • 2 tablespoonschopped fresh parsley (optional)
  • 1/2 teaspooncurry powder (optional)
  • leaves lettuce (Bibb, Romaine, green, or red leaf)
  • slices whole-grain bread


1. Cut apple in quarters; remove core and chop.

2. In a medium size bowl, mix all salad ingredients, except tuna.

3. Gently fold in tuna.

4. Make sandwiches,using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad.

Source-Produce for Better Health Foundation




Preparation 15 mins  Cook Time 45 mins Serves 4


  • 4 medium zucchini (about 1 3/4 pounds)
  • 1 ground chicken or turkey
  • 1/4 salt
  • 1/4 ground black pepper
  • 2 garlic cloves, minced
  • 1 cup pasta sauce
  • 1/8 cup grated parmesan cheese
  • 1/4 cup shredded mozzarella cheese
  • Optional: sliced fresh basil for topping
  1. Preheat oven to 400 degrees F. Spray a 9×13 inch baking dish with cooking spray.
  2. Cook ground chicken over medium heat for 8 – 10 minutes until done. Add the salt and pepper. Crumble cooked chicken into small chunks.
  3. Reduce heat to low. Add the garlic. Cook 1 minute stirring often. Add the pasta sauce. Cook 3 minutes, stirring occasionally.
  4. As the chicken cooks, cut the zucchini in half, lengthwise. Use a spoon to scoop the seeds and center out of each zucchini half, leaving a ¼ inch thick zucchini boat.
  5. Place the zucchini in the baking dish cut-side up.
  6. Spoon the chicken mixture into the zucchini boats. Press the mixture down into the zucchini using the back of the spoon.
  7. Sprinkle the zucchini evenly with the parmesan, then the mozzarella cheese.
  8. Cover the baking dish with foil. Bake for 35 minutes.
  9. Sprinkle with fresh basil and serve.

Healthy Hint

Healthy LifeStars Begins Using the Healthy Eating Plate. The Healthy Eating Plate was created by nutrition experts at Harvard School of Public Health and editors at Harvard Health Publications, was designed to address deficiencies in the U.S. Department of Agriculture (USDA)’s MyPlate. The Healthy Eating Plate provides detailed guidance, in a simple format, to help people make the best eating choices. Read more…


Children can be encouraged to adopt healthy eating behaviors and be physically active when parents:

Focus on good health, not a certain weight goal. Teach and model healthy and positive attitudes toward food and physical activity without emphasizing body weight.

Focus on the family. Do not set overweight children apart. Involve the whole family and work to gradually change the family’s physical activity and eating habits.

Establish daily meal and snack times, and eat together as frequently as possible. Serve a wide variety of healthful foods based on the Healthy Eating Plate model. Plan sensible portions and allow the children to decide how much healthful foods they eat. For more information about the Healthy Eating Plate, visit


Healthy Eating

Do your kids eat 5 servings a day? Here’s a great way to have fun with “People” Plates they can’t resist. Read more… 

As a mom, you may be constantly fighting the almighty sugar and sugar substitutes found in many processed foods. Here’s a fun way to get the kids to eat more whole veggies and fruit and less processed food.

This is a great way to serve the recommended daily 5 servings of vegetables and fruit in a fun, appealing dish. You can even have the kids help with the design! To create a Veggie “People” plate, start with sliced cucumber or squash, olives, blueberries, greens, cheese slices and chicken nuggets for the body. Arrange into a person, dog, or bunny rabbit.   To create a Fruity “People” plate, use bananas, blueberries, strawberries, kiwi and peaches. There are no limits to the combinations of fruits and veggies.




Your kids will go bananas for these new and fun ways to eat veggies and fruit. Watch them clean their plates!


Healthy Recipe

What contains three essential food groups and is so yummy, you can’t wait to wake up each morning? The answer is:

Banana Smoothie Pancakes

They’re naturally sweetened with bananas so they don’t need syrup!!

Heat skillet on medium heat.

In the blender, add: 2 ripe bananas, 3 eggs, ¼ cup milk, ¼ cup Greek yogurt, 2/3 cup whole wheat flour, and ½ teaspoon baking soda.  Blend on medium speed until smooth.  Batter will be thin.  You may add more flour to thicken, if needed.

Spray your skillet with cooking spray.  Pour the batter straight from the blender onto the skillet. They take a little while to cook on the first side. Be patient and wait until you see the bottom edges look brown, flip.  The pancakes will cook quickly on the second side.

Top with fresh fruit and a dollop of Greek yogurt. Enjoy!

For more Kid Friendly Recipes, visit




Breathing is not just for oxygen; it’s now linked to brain function and behavior. Students are encouraged to breathe through their nose, not their mouth to increase their academic performance.  A new study reports the rhythm of your breathing can influence neural activity that enhances memory recall and emotional judgement.  Northwestern Medicine scientists have discovered for the first time that the rhythm of breathing creates electrical activity in the human brain that enhances emotional judgments and memory recall.  These effects on behavior depend critically on whether you inhale or exhale and whether you breathe through the nose or mouth. To read more:



LifeScape Premier is a great supporter of Healthy LifeStars and is now offering monthly health tips for our supporters.

Enjoy a monthly healthy hint from LifeScape Premier. Learn more about LifeScape Premier at

Healthy Tips for Eating Out


We’ve all had them – those crazy hectic days!  Working every day, taking care of the kids, getting the car serviced, taking the dog to the vet, taking care of the house, etc!  The list goes on and on and it never ends.  But on those hectic days, the last thing that any of us want to do is prepare something to eat.  I mean after a hectic day wouldn’t it just be easier to run through the drive-through, or better yet, go out to eat?  Sit down and have someone serve me.  After all, it’s been a horribly busy day and I deserve a break!!!


Unfortunately for many of us, we get so busy and do so much most days, that the hectic day described above happens almost every day!  Navigating restaurant menus can be tough at times.  It seems that almost every restaurant has its “light” or “natural” meal.  But is it really as good, healthy and natural as what you can make at home?


Below I have listed some tips that may make dining out a bit easier and more nutritious:


Look at the menu before you go – most restaurants have their menu online and many of them will give nutrition information such as carbohydrates, fat, and calories.  If you know what you are going to have before you get there you won’t have to look through all of the less healthy options while you are there and people are waiting for you to order.  And speaking of ordering. . . .


Order first! –  If you are the first one at the table to order your food, you won’t expose yourself to the less healthy menu choices or have time to change your mind when you hear your friends ordering the super 1 pound bacon cheeseburger with fries.  Just order your food and move on with enjoying the meal and the company you are with.


Portion control – many restaurants serve huge portions of food that could probably be enough for 2-3 people, so be careful!  Ask for a to-go container when you order; when your food comes, put half of your meal in it and enjoy the rest.  Save the leftovers for lunch the next day.  That way you won’t have to worry about packing a lunch.


Throw out your membership card to the “Clean Your Plate Club” –  I used to go to restaurants and think I should eat whatever was put in front of me because my mom used to tell me to “clean my plate because there were starving kids in China.”  (do I need to tell you what she said when I offered to mail the food on my plate to those kids?).  Don’t let anyone except your tummy tell you that you have to eat everything on your plate.  Stop a few times during the meal and ask yourself if you are feeling satisfied, still hungry or stuffed!  No one but you can tell you when you’ve had enough. 


Salads – Oftentimes people will tell me that they went out to eat and all they had was a salad.  BE CAREFUL!  Lots of salads available today come heaped with cheese, dried fruit (particularly dried cranberries), chunks of meat (which in itself is not a bad thing but often there is too much!), and candied nuts.  So be aware of what you are eating.


Salad Dressing – Be a dipper!  Instead of pouring on your salad dressing, dip your fork in it and then fork up your salad contents!  This will decrease the amount of dressing you use and decrease calories.

Oh – and remember – dip your fork in the dressing before you put the salad contents on the fork.  If you get the salad on the fork and then dip it, you’ll be getting way too much dressing!

Enjoy eating out!  Just do it sensibly!

LifeScape Premier is a great supporter of Healthy LifeStars and is now offering monthly health tips for our supporters.

Enjoy a monthly healthy hint from LifeScape Premier. Learn more about LifeScape Premier at

Kim’s Kreations

Local nutritionist Kim Vitellaro-Rendler, BCHN, Director of Nutritional Services at LifeScape Premier, has generously shared some of her favorite recipes for you to try.

Grilled Stone Fruit with Honey Lemon Yogurt Sauce*

Photo courtesy of

Photo courtesy of

It’s that time of year again! Yummy “stone” fruits such as peaches, nectarines, apricots, plums and cherries are in season. This tasty recipe is an easy way to take advantage of seasonal fruit without adding a lot of calories or having to cook inside and heat up the house!

6 oz container of plain greek yogurt
2 tsp honey
½ tsp lemon zest
1 tsp lemon juice
4 pieces of stone fruit
1 tsp olive oil

In a small bowl mix yogurt, honey, lemon zest and lemon juice.

Spray grill grates with nonstick cooking spray or brush with oil.

Cut each piece of fruit in half around midline and twist apart. Remove pits and brush fruit with olive oil.

Place fruit, cut side down, on grill for 2 minutes. Turn fruit over and cook on grill another 2 minutes.

Transfer to serving platter and serve grilled fruit with yogurt sauce.


*Adapted from “Today’s Dietitian”, June 2016

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