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Nutritional Recipes

FitFactor: Kick March Off Right with Balanced Meals

March 5, 2018

Not only is March Bleeding Disorders Awareness Month, but it has also been designated National Nutrition Month! Take this time to evaluate your current eating habits. How many healthy foods are you eating consistently? What are you lacking? Do you eat too much of one thing? There is always room for improvement when it comes […]

Fit Factor: Spice-Up Your Holiday Dessert Menu

December 19, 2017

Looking for a new healthy holiday dessert? This Applesauce Spice Cake has a delicious, spicy aroma and taste. It has less sugar and fat, and more fiber than most desserts. Treat it like a coffee cake to be served for brunch or for dessert with a scoop of vanilla ice cream or a dab of […]

Fit Factor: Step up your Grilling Game this Summer

May 2, 2017

With summer just around the corner, we’ll soon be able to pull out those grills for our favorite outdoor meals. Whether you’ve got a taste for meat, fish, seafood, tofu or vegetables, grilling is one of the healthier cooking methods. Cooking food on a grill allows excess fat to drip away from the food, without […]

Fit Factor: Kick the Can

April 3, 2017

Not a big soup fan? Don’t write it off just yet! Many of us are familiar with only canned soup, which can often be less than appetizing. Most store bought canned soups are also high in sodium and devoid of nutrients. Try making homemade soup for a change. It is one of the most healthy […]

Fit Factor: The Importance of a Whole Grain Diet

August 1, 2016

For many of us, our diet takes a back seat when our lives become busy and stressful. This leads us to consume more processed meals and snacks on the go. While these foods can be cheap and convenient, they have also been stripped of some of their nutritional value. Whole grain products rather than foods […]

3 Great Smoothies for National Beverage Day

May 6, 2016

May 6, 2016 is National Beverage Day. Why not celebrate with these three delicious smoothie recipes from HFA’s FitFactor partnership with the folks over at SuperKidsBook.com? Berry Beet Smoothie 1/2 c. Vanilla yogurt 1 Banana 1/2 c. Fresh or frozen Strawberries 1/4 c. Cooked beets Banana Orange Delight 1/4 c. Plain yogurt 1/2 c. Orange […]

Soup Recipe: Skinny New England Clam Chowder

October 20, 2015

The fall and winter months can become challenging when trying to maintain a healthy diet and exercise routine.  Colder temps force workouts indoors and comfort foods tend to become more of a main staple at the dinner table.  Eating nutritious meals and snacks is so important to people with bleeding disorders.  A variety of vitamins […]

FitFactor: Basil, Tomato & Chicken Skillet

August 21, 2015

Looking for a quick, easy meal that keeps your healthy eating on track and helps use up some of the terrific produce you have harvested from your garden?  Look no further.  This recipe from Better Homes and Gardens cooks up in one pot and is packed full of fresh veggies helping to provide the vitamins […]

FitFactor: Summer Berry Recipes

May 29, 2015

A healthy diet is one that includes lots of whole foods, few processed or refined foods and very little sugar.  It is important for people with bleeding disorders to eat a healthy diet to help maintain a proper weight and to reap all of the vitamins, minerals, fiber and nutrients that a diet rich in fruits […]

A Family Valentine’s Day

February 5, 2015

[glossary_exclude]This Valentine’s Day, why not make it a family affair?  Get the whole family involved in planning and preparing that special meal.  Then continue the fun with a family dance off, playing active video games, or taking a walk together. Cook a family favorite with a twist, homemade pizza with whole wheat crust.  This homemade […]

Slow Cooker Beef Stew

January 16, 2015

It can be hard to stay on track with diet and exercise when the temperatures plummet. It is a good idea to have a plan in place for indoor activities like climbing the stairs, chair yoga, or an exercise video. Keeping the refrigerator stocked with lean proteins, and nutrient dense vegetables will help with clean […]

Healthful Holiday Recipes

December 8, 2014

When doing your holiday meal planning, don’t forget to keep it healthy by adding lots of fresh fruits and vegetables.  Remember the goal is to make at least half of your plate fruits and vegetables.  Preparing your own food (as opposed to prepackaged, or processed foods) and being able to control what is in them will help keep your meals healthier.  […]

Healthy Back To School Snacks

September 5, 2014

[glossary_exclude] When considering snacks for your kids, the end of summer doesn’t have to signal the end of healthy eating.  Although it is a natural tendency to grab whatever is convenient, prepackaged foods and snacks are usually not the best choice for healthy, growing bodies. It is especially important to eat healthy if you have […]

Peppers Stuffed with Tomatoes & Mozzarella Recipe

August 15, 2014

Uncertain about what to do with all of the wonderful, fresh finds you gathered from your garden or the local summer produce market?  Here is a healthy and delicious recipe that will help utilize your cherry tomatoes and peppers. A healthy diet includes the essential nutrients that help to reduce your risk of developing chronic diseases, such […]

Celebrate National Farmers Market Week

August 1, 2014

The summer markets are in full swing and healthy, fresh produce is in abundance just in time for National Farmers Market Week to be celebrated August 3rd through August 9th, 2014. Thousands of farmers markets across the country offer consumers fresh, affordable, convenient, and healthful products sold directly from the farm. More and more farmers […]

Home-Made Fruit Pizza a la HFA

June 27, 2014

Looking for a healthy way to satisfy both boredom and hunger?  Want to have a reply to the summer anthem of “Mom! I’m hungry and bored! “? Here is your solution.  Put your kids to work making their very own home-made fruit pizza.  Kids can create their own masterpiece by making their own crust, topping it with a […]

Crispy Granola for Trail Mix

April 24, 2014

At Symposium 2014 the 9-12 year olds enjoyed learning about healthy snacking options and why eating healthy is so important for their growing bodies.  They watched as the hotel chefs prepared homemade trail mix and then had the opportunity to create their very own individual trail mix for their afternoon snack.  Try setting up your […]

Grilled Pineapple Pico de Gallo with Plantain Chips

April 18, 2014

If you had the opportunity to join us at HFA’s Symposium 2014 in Tampa Florida, we hope you stopped by the FitFactor Wellness Lounge to say hello and take advantage of the opportunities to learn more about a variety of wellness practices.  One of the features at the Wellness Lounge was a healthy cooking demonstration given […]

Holiday Makeovers with MyPlate

November 22, 2013

It is important to try not to let holiday meals sabotage the healthy eating habits you have formed, but with so many delicious and tempting options, it is hard to decide what is best.  Let FitFactor and the USDA help!  Check out our many healthy recipes on the FitFactor recipe page and then head over to a new blog from the USDA, “Makeover […]

Healthy Holiday Side Dishes

November 15, 2013

The Thanksgiving meal is the perfect time to bring all the goodness of natural food, fresh from the harvest right to your table.  Choose a variety of seasonal fruits and vegetables and roast or steam them for a healthier version and to preserve their natural flavors. Preparing your own food(as opposed to prepackaged, or processed foods) and being […]

Warm & Flavorful Tortilla Soup

October 31, 2013

Try a warm and flavorful tortilla soup. Only takes 30 minutes to prep and cook. Ingredients include: olive oil, green peppers, garlic, tomatoes, cilantro, lime, avocado, tortilla chips, feta or shredded Monterrey Jack cheese, and a few other keys ingredients.

Super Easy Homemade Applesauce

September 13, 2013

Wondering what to do with the abundance of delicious apples that you brought home from the orchard?  Why not make your own applesauce?  It is easy and delicious and serves as a healthy snack or side dish for pork or chicken or any meal.  Best of all, you make it yourself so you know exactly […]

Delicious Beet Salad

June 29, 2013

Wondering what to do with all of the beautiful, deep red beats that are plentiful at the summer farmers markets?  Look no further.  This recipe looks elegant, but is simple, inexpensive and healthy.  A perfect start to any meal. Beet Salad     Ingredients:          4 medium beets 1/3 C chopped walnuts 3 Tbsp maple syrup 4 C […]

Quinoa and Summer Vegetable Salad

May 27, 2013

The summer is here and cookout season has begun! Don’t show up empty-handed. Consider making this healthy and refreshing summer salad that is filled with protein, vegetables, lots of nutrition, and guaranteed to make your friends and family ask for the recipe. Yield: 6 servings (serving size: 2/3 cup) Ingredients: 1/2 cup chopped green onions (about 4) 1 […]

Symposium 2013 Gets Kids Cooking Healthy

May 9, 2013

HFA’s Symposium provides an opportunity for children with bleeding disorders and their siblings to come together for fun and play.  There is also opportunity for the FitFactor team to provide education and fun regarding healthy eating and physical activity.  At this year’s Symposium each family of a 5-12 year old was given a complimentary copy […]

Holiday Sweet Potato Recipe (Vegan)

March 29, 2013

Holiday meals make it easy to get side tracked from healthy eating.  Sweet potatos are an inexpensive and healthy addtition to any holiday meal.  They are a good source of Dietary Fiber, Vitamin B6 and Potassium, and an excellent source of Vitamin A, Vitamin C and Manganese. Here is a simple but elegant sweet potato side dish that is […]

Ejemplo de plan dietético y menú diario para varones

January 31, 2013

To print a copy of this recipe and meal plan click this link: recipe cards (Click here for the English version.)

Ejemplo de plan dietético y menú diario para hombres

January 31, 2013

To print a copy of this recipe and meal plan click this link: recipe cards (Click here for the English version.)

Ensalada Tex Mex con Quinua

January 31, 2013

To print a copy of this recipe and meal plan click this link: recipe cards (Click here for the English version.)

Ensalada de Farro con Espárrago y Queso Paramesano

January 31, 2013

To print a copy of this recipe and meal plan click this link: recipe cards (Click here for the English version.)


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