7 Tips to Sleep Better


Despite the fact that you know you “should” get enough sleep, it’s usually the first thing to go when other things arise, which is unfortunate because sleep is good for both mental and physical health. Mentally, we’re more alert (and less accident-prone) when we’ve slept well. We’re also typically more productive and we make better […]

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Low Impact Workouts For Large Outcomes


Don’t confuse “low impact” with “easy.” There’s a time and place for low-impact exercise, even among the most well-seasoned athletes. Whether you’re cross training for an otherwise strenuous exercise regimen, returning to exercise after an injury or illness, or suffer from arthritis or joint pain, low-impact exercises can help you lose weight, gain strength, improve […]

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RECIPE: Slow Cooker Beef Stew


Serves: 10 Per serving (1 cup): Calories 254, fat 7g, cabs 24g, protein 23g • 2 lbs lean beef chuck or stew beef, cut into cubes • Black pepper, grounded • 1/4 C flour (divided) • 1 Tbsp canola oil • 16 oz potatoes, chopped into quarters • 4 carrots, chopped into 2-inch pieces • […]

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6 Reasons Why Massage Reduces Stress


As far back as the Roman Empire, people have been enjoying massage for stress relief. What exactly creates this bliss factor? Here is some of the science behind massage: 1. Heals Sore Muscles This is perhaps the most widely recognized benefit of massage. Targeted pressure in the proper locations can help sore muscles recover faster, […]

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RECIPE Sweet Potato Casserole With Pecans


INGREDIENTS: • 1 lb sweet potatoes (raw weight) • 1/3 C orange juice (no sugar added) • 1 tsp cinnamon • 1 tsp nutmeg • 1/2 tsp salt • 1 large egg • 1 tsp vanilla extract • 2 Tbs Brummel & Brown brand yogurt butter (room temp) • 1oz pecans, roughly chopped • 1 […]

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RECIPE Green Bean Cashadine


INGREDIENTS: • 2 tsp olive oil| • 1 garlic clove, minced • 2 small shallots, finely chopped (approx. 1/4 cup) • 1/2 C low sodium chicken broth or water • 1/2 C roasted cashews, roughly chopped • 1 lb green beans (approx. 6 C) blanched or slightly steamed. French cut Warm the olive oil over […]

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RECIPE: Pasta with Sardines


INGREDIENTS • 1 Tbsp + 1tsp extra virgin olive oil •1 large yellow onion, diced • 1 large (or 2 medium) fennel bulbs, sliced julienned into matchsticks (greens reserved) • 2 cans (14.9oz) low sodium stewed tomatoes • 1/2 tsp dried oregano • 1 tsp dried basil • 3 4oz cans sardines in spring water, […]

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RECIPE: Figs with Caramel Sauce


INGREDIENTS: • 12 figs, fresh • 1 cinnamon stick • Juice of 1 lemon • 4 Tbsp maple syrup • 1-2 C water • Arequipe, dulce de leche or caramel sauce (whichever is easiest to find) • 6 oz Queso Fresco Bring a cup of water to boil. In the meantime, cut the fits crosswise […]

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10 Water Safety Tip for Parents


Enroll Your Child in Swim Lessons Continue them year round. Your baby can start lessons at 6 months of age. Also, learn how to swim yourself, if you don’t already know how. PRO Sports Club offers many options! Keep Your Children Under Constant Supervision When Near Water Never allow a child to be in the […]

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