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

healthy brunch

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.

MONDAY MOTIVATION: It's Smoothie Season


Looks like the sun and heat is coming out this week and that gets me really excited for some cold beverages this summer (and I don't mean beer ... well, maybe in moderation)!  I am talking SMOOTHIES today!  Smoothies are such an easy way to pack some great nutrition into one glass without too much effort.  I like to prep them on the weekends by putting all the ingredients (minus the liquid) into a zipped plastic bag and storing it in the freezer.

MONDAY MOTIVATION: Nutrition in its simplest Form

MONDAY MOTIVATION: Nutrition in its Simplest Form

I've been doing a lot of talks lately about nutrition to a younger audience and have been trying to keep it basic and simple enough for them to recognize and understand how food fuels your body and why we need certain foods. And it got me thinking that adults probably could use this basic advice as a reminder as to why we should eat healthy and what purpose food serves.  

It occurred to me that in every day life, most people go about their day making choices about what they eat based on what sounds good to them at the time and they probably don't think about what that food is going to do for them and why they are eating it.

RECIPE OF THE WEEK: Healthy Valentine's Day Recipes

RECIPE OF THE WEEK: Healthy Valentine's Day Breakfast

Want to impress your loved ones with some healthy and fun recipes for V-Day? Start out the day with a heart shaped egg in a basket with sprouted grain or whole grain toast and heart-healthy avocado!

Heart Shaped Eggs in a Basket
Serves 2

4 Slices of organic sprouted grain or whole grain bread
4 organic eggs
1/4 cup Parmesan cheese, shredded
1/2 of an avocado, pitted and sliced thin
Salt and pepper to taste
Coconut oil, for cooking


Monday Motivation - Starting your week off with good nutrition

Welcome to our newMonday Motivationblog posts!  We'll start your Mondays off with great recipes, nutrition tips, workouts, wellness news & discussions, and healthy tips to get you off on the right track for the week!  

You Don't Need a New Year to Make a Change, All You Need is a MONDAY!

Today's Topic: Start your day off with a healthy breakfast!
There is nothing like starting your day off with a healthy, satisfying and nutritious breakfast.  It can set the tone for your whole day and therefore your whole week.

RECIPE OF THE WEEK: Raspberry Almond Butter Smoothie Bowl

RECIPE OF THE WEEK: Raspberry Almond Butter Smoothie Bowl

Ah breakfast ... the most important meal of the day.  I just love breakfast.  What I love even more is that you can pack SO much nutrition into your breakfast that it can really set you up for a great healthy day ahead.  I've been really into smoothie bowls lately and I decided to see if my kids would give it a try and low and behold ... THEY LOVED IT!!! My daughter even said it was like eating ice cream for breakfast ...

RECIPE OF THE WEEK: Green Strawberry Pancakes

RECIPE OF THE WEEK: Green Strawberry Pancakes

Looking for a healthy breakfast recipe for Christmas morning?  Or really any morning?  Or breakfast for dinner? This awesome green pancake recipe is a tried and true favorite at my house, with no dyes, extra veggies, packed with protein and a sweet taste to satisfy even the pickiest eaters! We love strawberry pancakes, but you can really use any kind of fruit (raspberry, blueberry, peach, apple, etc.) that you desire.  Did I mention it's super easy to make?

RECIPE OF THE WEEK: Pumpkin Apple Soup

RECIPE OF THE WEEK: Pumpkin Apple Soup

It's going to be COLD out this weekend here in MA.  What better way to warm up than with a delicious cup of hot soup with fun fall flavors! This soup has a tangy flavor from the apples and richness from the pumpkin and it's packed with fiber, Vitamin A and C and other key nutrients to nourish your body!  Warm up and enjoy!

2 Tbs. olive oil
1 yellow onion, thinly sliced
1/2 tsp. sea salt
1 garlic clove, finely chopped
4 cups low-sodium vegetable stock

RECIPE OF THE WEEK: Healthy Chocolate Chip Banana Bread

RECIPE OF THE WEEK: Healthy Chocolate Chip Banana Bread

We all need a little indulgence here and there! This delicious banana bread recipe brought to you by provides both the satisfaction of a delicious treat, as well as some great nutritional value! The kids will love this one too and you can feel good about them eating it!

1 2/3 cups 100% whole wheat flour
1/2 cup honey or maple syrup
1/3 cup applesauce
1/3 cup water
3 egg whites
3-4 bananas mashed
1 teaspoon baking soda

RECIPE OF THE WEEK: Double Chocolate Beet Muffins

RECIPE OF THE WEEK: Double Chocolate Beet Muffins
Muffins are such a great treat for breakfast but can wreak havoc on your waistline if you don’t pay attention to what is in them! But not these veggie packed muffins … they deliver the nutrients you need without giving up the great taste!

2 eggs (or 2 flax eggs for an extra nutritional boost!)
1 cup beet puree 
1/4 cup maple syrup
1/3 cup brown sugar
1/4 tsp sea salt
1.5 tsp baking soda
1/4 cup melted coconut oil
1/4 cup unsweetened almond milk