Cassa Health, Fitness and Wellness -  Building Healthy Lifestyles
Build Your Healthy Lifestyle- The Easy Way

How Well Do You Know Your Minerals?

Monthly Poll Question

Last month in our monthly poll we asked some questions about how well you know yourminerals and micronutrients.  Here are the results:

Q1 - True or False: You can only get calcium in foods from dairy sources such as milk, yogurt and cheese.
A: FALSE
While most dairy provides a great source of calcium, it is not the only way.  About 2/3 of you got this one right.  In fact, some of the top sources of calcium are not dairy! Here is a great list of calcium rich foods that are non-dairy:

March Quiz Recap: Favorite Health and Unhealthy Foods

Last month we asked you to tell us what your favorite foods are that you consider "healthy" and "unhealthy".  We got some great answers! For healthy options many responses focused on seafood and veggies such as salmon, scallops and shrimp and roasted veggies seemed to be a big hit! 

For unhealthy options, we mostly heard things like pizza, ice cream and donuts! I am a true believer in everything in moderation. It's ok to enjoy your favorite foods once in awhile keeping portion sizes in check, but you can also find some great healthier alternatives to theses "unhealthy" option as well.

Partner Motivation Survey Results


In last month's survey we asked about how much you and your partner motivate each other to workout and eat healthy.  About half of you said that you and your partner run or take classes together sometimes and the other half said you don't at all. Most of you said that you and your partner sometimes motivate each other to work out. When it comes to healthy eating, most of you said that your partner poses a negative influence on you.  

Although we certainly understand how it is easy to get into bad habits when you have someone doing it with you, it is also very motivating and reassuring to have someone pushing you when you need it most and catching you when you fall.

Just in time for St. Patrick's Day!

No-Dye Healthy, Festive, Delicious and GREEN Recipes Just in time for St. Patty's Day!! 

Whether you have kids or not, St. Patrick's Day is such a fun excuse to get creative with your food by making it green.  Sure, you can go the easy route and buy green food coloring, but why put all those chemicals in your body when it can be SO easy to use fresh, nutritious ingredients and have the same effect? I have compiled a list of my favorite No-dye green recipes to celebrate this fun day!

Why Long Term Healthy Eating is Better Than Dieting

I found a great infographic from US News the other day that shows exactly what ourBest Life Nutrition Programstands for and why that I wanted to share:

I cringe when I hear someone say they are on a diet. I understand that in some cases, certain medical conditions or eating disorders might require some form of dieting.  However, for the most part, just learning how to eat healthier, be mindful of what, when, how, and why you are eating and creating some lifelong healthy habits can be a game changer.

December Quiz Results: Weight Loss Myths

In last month's quiz, we asked you about some popular weight loss myths that we hear on a regular basis.  There is so much information and so many opinions out there, sometimes it's hard to keep track, but overall, you did pretty well!  Here are the results:

Question 1: True or False? Steady state low intensity exercise for a longer period of time will help you lose more weight than shorter duration moderate intensity exercise because it burns more fat.
Answer: False
While low intensity exercise can actually help burn more fat than high intensity, the total caloric burn will be higher in the later situation (shorter duration moderate-high intensity exercise).

November QUIZ: Thanksgiving Foods Nutritional Values

In this last month's quiz, we asked how well you knew the nutritional values of some of the popular foods on Thanksgiving.  It becomes pretty eye opening when you really break it down as to how much we typically eat on Thanksgiving!  Here are the answers:

Question 1: In a portion size of about 3.5 ounces of white meat turkey without skin (about the size of a deck of cards) what is the approximate nutritional breakdown?
Answer: 175 calories, 6 grams of fat, 30 grams of protein. About 66% of you got this one right!

Dark Chocolate Pomegranate Bark

Dark Chocolate Pomegranate Bark

This healthy holiday treat is sure to be a hit at your next party or gathering.  The dark chocolate and pomegranates serve a powerful antioxidant punch, while the nuts or seeds provide some protein and/or fiber. Happy Holidays and Enjoy!

Ingredients:
  • 7 ounces dark chocolate
  • ½ to 1 cup of pomegranate seeds
  • OPTIONAL: ½ cup of chopped almonds, pecans, walnuts, pistachios, sunflower seeds or pumpkin seeds

Directions:
  • Melt the dark chocolate (about two bars worth) in the microwave or a double boiler

October QUIZ results: Gut Health

Turns out most of you know a decent amount about Gut Health! It's an important subject and can make a big difference in your digestion and how your body absorbs nutrients. Here's the results:

Question: What is the gut microbiome?
Answer:A community of bacteria that form a mini-ecosystem in our stomachs.  You all got 100% correct on this one!

Question:  What percent of all cells in the human body are bacterial cells?
Answer:70%  - Only a little over half of you got this one correct.

Just in time for Thanksgiving - Pumpkin Pie Truffles

Looking for a new recipe for Thanksgiving that will satisfy your sweet tooth, but not throw you over the edge?  These pumpkin pie truffles will provide you with antioxidants from the dark chocolate, and fiber, potassium and vitamin C from the pumpkin! See ... indulgence can be healthy if you slightly alter it (instead of going for that giant piece of apple or pecan pie) and indulge in moderation!  I hope you enjoy these as much as we do!

Pumpkin Pie Truffles

Ingredients:
  • 1 cup pumpkin puree