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

nutrition, raw food, nuts, gonuts, healthy, snacks, protien,

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.

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!

  • 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

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

MONDAY MOTIVATION: 5 Easy Steps to Eating Cleaner This Week

MONDAY MOTIVATION: 5 Steps to Eating Cleaner This Week

Another Monday has come and we are fast approaching summer! Get your body feeling it's best by trying these 5 simple steps to eat clean this week:

1 - Drink a glass of lukewarm lemon water first thing in the morning before you do anything else.  This will help to make your body more alkaline versus acidic to get you off on the right track for the day.  Helps with your metabolism, and digestion.

2 - Prep! Prep! Prep! Get your veggies chopped, roasted and packaged, wash and cut up fruit, marinade lean meats, and put together smoothie freezer bags so that you have everything at the ready when a craving hits!

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: 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: Sweet Potato Noodle and Apple Salad

RECIPE OF THE WEEK: Sweet Potato Noodle and Apple Salad

A healthy and easy weeknight dinner or lunch packed with nutrients and a topped with a delicious creamy dressing! 

For the salad:
3 Tbsp sliced almonds, toasted
2 tsp Olive oil
1 medium sweet potato, spiralized into noodles
Sea salt
1 large apple, spiralized into noodles
3 cups spinach, packed
3 Tbsp golden raisins

For the dressing:
2 Tbsp apple juice
1 Tbsp creamy almond butter
1 tsp apple cider vinegar
1 1/2 tsp dijon mustard
1/2 tsp fresh ginger, minced

Recipe Of The Week: No-Bake Cranberry Pistachio Energy Bites

RECIPE OF THE WEEK: No-Bake Cranberry Pistachio Energy Bites

Here’s a quick and easy pre-workout snack or mid-afternoon pick-me-up packed with nutrients to nourish your body and keep you satisfied!  

1 cup chopped dates
1/2 cup honey
1 Tablespoon chia seeds
1 Tablespoon ground flax seeds
pinch of salt
1 1/2 cups dry old-fashioned oats
1 cup shelled pistachio nuts
1 cup dried cranberries
1/3 cup white chocolate chips (optional)

Combine the dates, honey, chia seeds, flax seeds and salt in a food processor, and pulse until smooth and combined.

RECIPE OF THE WEEK: Pumpkin Fig Hummus

RECIPE OF THE WEEK: Pumpkin Fig Hummus
The Fall is here! With the cooler weather and leaves changing also brings fun fall flavors that are packed with nutrients.  Try this Pumpkin Fig Hummus with some pita chips or carrot sticks for a healthy and delicious snack!

  • 2 cans garbanzo beans, drained and rinsed
  • 1-15 ounce can pumpkin puree
  • 5 figs
  • 2 tablespoons tahini
  • 1 tablespoons lemon juice
  • 2 tablespoons coconut oil
  • 1 tablespoon cinnamon
  • 1 teaspoon pumpkin pie spice
  • 2 tablespoon maple syrup
  • 1 cup warm water

Recipe of the Week: Blueberry Chia Breakfast Pudding

Blueberry Chia Breakfast Pudding

Blueberry Chia Seed Pudding is a quick and easy 5 minute, nutrient packed breakfast that tastes great and leaves you feeling full.  Chia seeds provide a great boost of protein, fiber, omega-3’s, calcium and antioxidants.

1 cup almond milk
1/4 cup chia seeds
2 medjool date (pitted)
1 tsp ground cinnamon
1/2 tsp pure vanilla extract
1/3 cup blueberries (frozen wild)
1 tbsp chopped walnuts

Microwave frozen blueberries for 30 seconds and set aside.