Improving Health


Recipe: Tasty Farro Comfort Soup

Posted by Nicole Kimble on January 12, 2021

Give comfort food a whole new meaning. Winter months call for a hearty soup that nourishes your body and soul. Try this delicious dish packed with nutrients featuring the ancient grain farro.

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Health Trend: Protein Balls

Posted by Mairead Callahan, RDN, CPT on March 14, 2018
Have you seen those gooey tiny balls on Instagram that bloggers are raving about these days? For health gurus – fat balls, also known as protein balls, bliss balls, or energy balls are a fabulously efficient snack or possibly even meal replacement.  They are made from health foods such as coconut oil, nut butter, dried fruit, seeds, coconut, and protein powder. All you need are the ingredients and a food processor! Different recipes can be higher in protein or fat, but they all serve the same purpose, a great nutrient dense snack to take on the go or keep stocked in the kitchen. Fat balls are also a popular way to get in some quick nutrients after a workout when you don’t have much time. When enjoying, you must keep in mind that they are not just nutritionally dense in great proteins and fats, but they are also calorically dense so portion control is key! There are countless fat ball and protein ball recipes out there including whatever your vice: peanut butter, coconut, hazelnut, matcha, the sky is the limit! Below is one of my favorite combinations to get you started! Feel free to substitute the type of nuts for your personal favorite!
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Oh Ghee – Another Health Fad?

Posted by Mairead Callahan, RDN, CPT on January 24, 2018

You may have noticed that on some diets, in particular the Whole30 diet, you are not allowed to have butter, but you can have Ghee. Why is that?

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Winter Detox Salad

Posted by Mairead Callahan, RDN, CPT on January 13, 2018

Indulge a little too much this holiday season? You aren’t alone, it happens to the best of us. The plethora of decadent desserts and holiday treats are hard to resist. This salad is a great way to get back on the right track and jumpstart the New Year in better health!

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Five Teas to Tame Stress

Posted by Mairead Callahan, RDN, CPT on October 10, 2017

Did you know that a nice cup of tea could decrease your stress level? Herbal teas have been used as a stress relief aid for centuries. They are a healthy way to calm your nerves when you are over worked and stressed out. Stress relieving teas help bring the body’s stress levels back to normal. Try a cup of one of these stress relieving teas tonight!

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Four Steps to a Healthy Trail Mix

Posted by Mairead Callahan, RDN, CPT on July 22, 2017

Trail mix can be one of the easiest, healthiest snacks to take on the go. A homemade mix can be put together in only minutes using four simple steps. Whether you are taking it to the park, the trail, or the beach this summer, skip the sugar and salt laden store bought mixes and create your own favorite trail mix this week!

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Delicious Shamrock Smoothie [Recipe]

Posted by Mairead Callahan, RDN, CPT on March 15, 2017

Skip the drive-thru and try this delicious alternative to a St. Patrick's Day favorite.

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Lemon Garlic Salmon and Asparagus [Recipe]

Posted by Mairead Callahan, RDN, CPT on February 13, 2017

Instead of cooking steak or another red meat this Valentine’s Day, consider switching to something heart healthy for your love! This great one pan salmon recipe is packed with protein, omega-3 fatty acids, vitamins, and minerals.

Omega-3 fatty acids can decrease the risk of arrhythmias (abnormal heartbeats), slow the buildup of plaque in arteries, and assist in lowering blood pressure. This great recipe also only requires one dish! You will not need to worry about dirty pots and pans, and will have more time to spend with your Valentine.

Finish the meal with a nice glass of red wine. Red wine contains antioxidants called polyphenols that may help protect the lining of the heart’s blood vessels.

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Overnight Oats Recipe [Video]

Posted by Mairead Callahan, RDN, CPT on January 30, 2017

Was your New Year’s Resolution to start your day with a healthy breakfast? Try overnight oats!

Photo Credit: Wholefully 

How to Get Started 

Buy a small mason jar, combine your oatmeal mixture according to the recipe, and store the jar in the fridge overnight to wake up to a breakfast that is ready to roll out of the house with you. The texture depends on the type of oat you use. The texture will be soft if you use quick oats, chewy if rolled, and both crunchy and chewy if you opt for steel-cut.

Related Article: Caprese Quesadilla Salad [Recipe]

Overnight Oats | Yields: 1 serving 


  • 1/3 cup oats
  • 1/3 cup nonfat Greek yogurt
  • 1/3 cup unsweetened almond milk
  • 1 tbsp. chia seeds
  • 2 tbsp. unsweetened shredded coconut
  • ¼ cup blueberries
  • nuts and/or granola for topping


  1. Combine all ingredients in a mason jar (with the exception of toppings).
  2. Cover and seal. Place in refrigerator overnight.
  3. Remove from refrigerator, top with desired toppings, and enjoy!
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Caprese Quesadilla [Recipe]

Posted by Mairead Callahan, RDN, CPT on September 22, 2016

Caprese sandwiches, made with tomato, buffalo mozzarella, and basil are very popular, but have you ever heard of a caprese quesadilla?

This recipe packs all the flavor of your favorite caprese sandwich into a warm, slightly crisp quesadilla.

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