Hello My Friends
Welcome To The Vitality Project!
As a professional health coach concerned with the health and well-being of my clients it is my intention to improve your well-being and longevity by using the principles of nutrition, fitness, diet, lifestyle dynamics, and anti-aging medicine.
Together you and I will work as a team to accomplish all of your health needs and to ensure that you practice prevention and live your life through the lens of quality.
This is the beginning of the spring season, you have either just finished or have begun your annual spring cleaning. What snacks can you prepare that are easy, nutritious and tasty?
Here are a few ideas that may make life a bit easier this spring.
These are great because they are full of nutrients, fiber and low in calories. They also have great presentation and taste awesome.
2-3 zucchini, cut into thick pieces
2 red bell peppers cut into thick pieces
1 small package of cherry tomatoes
1 medium red/purple onion, cut into thick pieces
2 cups fresh pineapple cut into cubes
8-10 wooden skewers
Slide alternating pieces of vegetables and fruit on each skewer, gently brush with extra virgin olive oil and grill on medium heat until golden brown, serve. (Serves 4-5)
Cold Caprese Salad
This is a fast and nutritious salad which is high in protein and the healthy omega-9 fats but low in calories.
½ tomato cut into slices
1 ounce fresh mozzarella or provolone cut into thin slices
1tsp. extra-virgin olive oil
Sea salt and pepper
Cut the tomato into slices and alternate a slice of tomato with a slice of mozzarella and basil leaves on top. Lightly drizzle with extra-virgin and season with salt & pepper. (serves one)
Mini Greek Salad
This quick snack has a nice nutritional punch of vitamins, protein and omegs-9 fats. It is low in calories and very high in fiber.
½-3/4 cucumber, cubed
½-3/4 tomato, cubed
1 ounce feta cheese, crumbled
1 ounce black olives, sliced
1 Tbsp. extra virgin olive oil.
Combine all the ingredients in a bowl, add extra-virgin olive oil and toss gently. (serves one)
This spring snack combines the goodness of raw fruit and yogurt together to produce a quick and refreshing treat.
1 cup strawberries, sliced
1 kiwi fruit, sliced
1 medium banana, sliced
½ cup vanilla yogurt
Mix all the cut raw fruit together in a small bowl. In a large mug, place alternating layers of fruit and yogurt until filed. Top with some vanilla yogurt. (serves one)
Fruit and Nut Cottage Cheese
This is a great power spring snack because it is nutritionally dense and has a lot of fiber, protein and good fat with low calories.
¾ cup low fat cottage cheese
¼ cup blueberries
¼ banana, sliced
2 Tbsp. raw almonds
In a small bowl combine the cottage cheese and fruit, stirring gently, add the almonds on top. (serves one)
Remember….your quality of life is the measurement of successful living regardless of your age.
Dr. Kevin. J. McLaughlin
Clinical Director: The Vitality Project