Pineapple Raspberry Parfaits


Plain and simple healthy treats.

Easy to make and still delicious!


Non-fat Greek peach yogurt (or plain yogurt)

½ cup of fresh raspberries and pineapples

 Layer all the ingredients as shown in the picture and enjoy!


Healthy Low Sugar Desserts

Chocolate Dipped Frozen Bananas



Dark Chocolate

Unsalted Nuts

Freeze chunks of banana in the freezer.

Melt the dark chocolate in a microwave.

(make sure to stir every 20 seconds until the chocolate is smooth)

Dip the frozen bananas in the chocolate.

Roll the chocolate dipped bananas in the unsalted nuts.

Place them back in the freezer until the chocolate freezes and then enjoy!

Halloween: Recovery Mode

Costumes, candy and parties! Most college students are still avid celebrators of Halloween. Now that it’s over we know that you’re probably going to wake up feeling sluggish after filling up on all those sweets! Many people think that it’s really hard to get over that sugar rush, but it is actually pretty simple. Rebuild your body with these tips on what to eat the day after.

1. Drink plenty of water throughout the day to stay hydrated.

2.  Eating protein will stabilize your body by providing amino acids to rebuild.

3. Eat healthy fats to feel satisfied and stabilize your blood sugar.

4. Get a serving of vegetables and fruits (be careful with the amount of sugar) to boost your mineral intake and your energy.Image

Iron Machine Energy Booster

smoothie pic 2

Iron deficiency can leave you feeling tired so next time you make a smoothie try incorporating spinach and kale. Try this tasty smoothie!
½ banana
Chopped mangos
Chopped pineapples
Ice cubes
*Bonus: Instead of the fruits listed above, try a citrus fruit to boost Vitamin C uptake for a great energy booster!

Vegetables In Your Smoothie?


What’s the first thing that pops into your head when you think of a smoothie? Lots and lots of fruit! Did you know that too much fruit means a higher sugar intake? Although fruit has a lot of nutritional value, it also has a lot of sugar. Next time you decide to make a smoothie, try substituting some of the fruit for vegetables. Kale and spinach are two leafy greens that you can use. Here are some of the nutritional facts for each one.


Iron: carries oxygen from your lungs to the rest of your body.

Magnesium: keeps the body working properly and loosens tight muscles.

Manganese: keeps your blood sugar levels and thyroid functions normal.

Potassium: a mineral that helps with bone growth and reduces high blood pressure.


Calcium: strengthens bones.

Vitamin A: important for eye and skin health.

Vitamin C: boosts your immune system and is important for tissue growth and repair.

Vitamin K: needed for blood clotting and bone health.



Dress Up Your Salad Without The Meat!

Many people think that when you’re at college it’s going to be really hard to get all of your essential servings of vegetables. We all know how hard it is to work with the food at the café, and other eating areas. Try making your own salad, instead of settling for those that are already made and packaged. Don’t be afraid to dress up your salad with different vegetables and fruits. For this particular salad, we’re just going to stick with vegetables, which all have nutritional benefits. This is also a very fibrous salad so it will help keep you full for a longer time.


(Darker leaves like romaine and spinach contain more nutrients)

Diced tomatoes

Sliced cucumbers


Raw broccoli

Chopped carrots

Green peppers

1 ounce of feta cheese

Top it off with a touch of olive oil and balsamic vinegar