Recent Events

Comments are closed

Cauliflower Pizza

Posted by
After nearly a dozen attempts I am finally excited to share my cauliflower crust with you! I originally tried to make a vegan, gluten-free crust, but no matter what I tried, you had to eat it with a fork. Most people I know like to pick up a slice, so...
details
Comments are closed

Indian-Spiced Cauliflower Steaks

Posted by
So this recipe is a little more work than I usually put into cooking, but believe me, it’s well worth the extra effort! I made this for a dinner party and it was demolished in minutes! The Indian spices, caramelized onions and tahini are warm and savory, but the hint...
details
Comments are closed

Cooked Cabbage Salad

Posted by
This is not your average cole slaw/cabbage salad. This cabbage salad is lightly cooked and served warm. The beautiful purple color is very appetizing and the perfect accompaniment to almost any protein you would serve. You can purchase bags of shredded cabbage, but it takes just a minute or two...
details
Comments are closed

Award-Winning Turkey Chili

Posted by
I actually haven’t won an award for this turkey chili, but according to my family, and lots of friends, it is a winner! This is not a spicy chili, but it is so full of flavor and it will heat you up on a cold night! Make a big pot...
details
Comments are closed

Cheesy Broccoli Bites

Posted by
These little broccoli and cheese patties are just more than a mouthful. Eat them hot out of the oven for a scrumptious treat! This is a great way to get your kids to eat veggies! You could even reduce the cheese and add in pureed garbanzo or white beans to...
details
Comments are closed

Grain-Free Veggie Lasagna

Posted by
When I grew up, having lasagna for dinner was a big treat. It was one of my mom’s specialties and a family favorite, yet she knew it was so fattening, so we didn’t have it often. Well, I miss lasagna! So, I’ve concocted this healthy recipe that can fit into...
details
Comments are closed

Hearty Herb & Vegetable Soup

Posted by
The Ash Soup from Kreation Cafe in Santa Monica is fantastic! When I first had their soup I was hooked! I went there 4 times in one week! LOL! This is my version of their soup and I think I did a pretty good job in re-kreating their “Kreation.” 🙂...
details
Comments are closed

Energy Bombs

Posted by
I created these energy bombs as a result of contributing to an article about superfoods and cycling endurance. What a yummy surprise! First try was a winner! 🙂 I hope you will enjoy them, too! Kids will have a lot of fun helping you in the kitchen and will enjoy...
details
Comments are closed

Zucchini Boats

Posted by
Zucchini boats are colorful, nutrient-dense, vehicles of yumminess. They are also a great dish to bring for a potluck dinner. Especially when you really want to eat healthy, but you know everyone else is bringing unhealthy stuff, like macaroni salad and hot dogs – yikes! – you will be the...
details
Comments are closed

Protecting your eyes from serious sun damage

Posted by
July is Eye Sun Safety and Protection month. Are you protecting your eyes from serious sun damage? Ultraviolet (UV) rays from the sun can be damaging to your eyes causing macular degeneration, the leading cause of vision loss in older Americans; cataracts, the clouding of the eye’s natural lens (the...
details
Comments are closed

Protect Yourself Against Skin Cancer

Posted by
May is Melanoma and Skin Cancer Prevention and Detection month. Skin cancer is the most common kind of cancer in the U.S. One in five Americans will get skin cancer and currently, 13 million Americans have a history of non-melanoma skin cancer and almost 800,000 have a history of melanoma-...
details
Comments are closed

Mother’s Day Special!

Posted by
Need a last minute gift? 25% off a gift certificate for MOM at Healthy 4 Life Nutrition. Call for details! 310-828-3000....
details
Comments are closed

April is Alcohol Awareness Month – Manage Your Drinking

Posted by
April is alcohol awareness month, trying to raise awareness about your drinking habits. Alcohol consumption can produce health benefits related to a healthy heart, circulatory system, and psychological health (relaxation). However, alcohol can also negatively affect your health and your relationships with yourself and others when consumed too heavily. Heavy...
details
Comments are closed

The Sugar Issue: The importance of reducing sugar in your diet.

Posted by
The sugar issue. Most of us have heard about the problem and know that sugar is not the best for us, but we still eat and drink it, probably in large quantities. Well, here is another attempt to create awareness and convince us that we really should limit, if not cut...
details
Comments are closed

Cuckoo for Coconuts?

Posted by
There seems to be a lot of news out there about coconut oil with rumors that it is a miracle weight loss cure, can help prevent Diabetes, heart disease, chronic fatigue syndrome, irritable bowel syndrome, Alzheimer’s and so much more. But should you go run to the store and stock...
details
Comments are closed

Sweet Potato and Black Bean Chili

Posted by
In honor of Colorectal Cancer Awareness Month, here is a one pot meal that provides half of your daily recommended fiber. This casserole provides an excellent source of vitamins A & C, and a good source of iron, folate, and potassium. It is not only very healthy for you, but...
details
Comments are closed

Colorectal Cancer Awareness and How to Reduce Your Risk

Posted by
March is Colorectal Cancer Awareness Month. Colorectal cancer, cancer of the colon and/or rectum, is the third most common cancer and the second highest cause of cancer death in the U.S. Colorectal cancer has been part of public discourse more in the past few years- whether you watched Katie Couric...
details
Comments are closed

Hydration: How Much Water is Enough?

Posted by
As the weather starts to get warmer, you may be sweating more and feeling more thirsty than usual. Are you drinking enough water? Being hydrated is one of the most important factors for our health as water makes up 60 percent of our body weight. Every system in our body...
details
Comments are closed

Why Choose Whole Grains?

Posted by
Whole grain. Whole wheat. Multigrain. Aren’t they all the same? We know that all breads are not created equal. That is why we stopped buying white bread years ago, but what about all of these other choices? Navigating the bread aisle can be a challenge, especially when all these choices...
details
Comments are closed

Healthy Hearts Are Happy Hearts

Posted by
As Valentine’s Day approaches love is in the air, but is your hearty healthy? While surrounded by red hearts, tiny cupids, and love, remember that February is American Heart Month. Cardiovascular disease, or CVD, is the number one killer in the United States. Cardiovascular disease, which includes heart disease, stroke...
details
Comments are closed

Super Snacks for a Healthier Super Bowl Party

Posted by
The Super Bowl is coming up and whether you are a Patriots fan, a Seahawks fan or neither, it is the perfect time to get together with family and friends. It is also an easy event to calorie overload, casual munching on unhealthy party foods. Use this event to reinforce...
details
Comments are closed

7 Tips to Keeping Your Resolutions

Posted by
It is already near the end of January and time to check in with your New Year’s Resolutions. Most people start out the year ready to change and are motivated to stick with their health resolution for the year. Whether it is to exercise more often, eat healthier, lose weight,...
details
Comments are closed

Vegetable Minestrone Soup

Posted by
As a big fan of comfort-in-a-bowl meals, this soup really hits it out of the ballpark! You could spice it up with fresh or dried herbs and spices, but you really don’t need to. I don’t even add salt or pepper. It’s perfect just as is. This is a fantastic...
details
Comments are closed

Lentil-Veggie Soup

Posted by
I am definitely a soup-lover and this one is at the top of my list right now. It is comfort and love in a bowl! If you chop the veggies very small there are tiny bursts of color in this otherwise brown stew. This is a hearty soup, but tasty...
details
Comments are closed

Edamame Salad with Lemon, Mint and Burrata

Posted by
Bean, beans are good for your heart… If you replace a meat meal with a bean meal, your heart will be smiling! Beans are a great source of fiber and protein and can help with weight loss and regularity, too! This edamame salad is great for any time of the...
details
Comments are closed

How much protein do athletes really need?

Posted by
Whether you are a runner, body builder, or practice martial arts, your body needs protein to build muscle. Not only does protein supply your body with sufficient energy, but it also helps repair the muscles that were broken down during a workout. To determine the amount of protein that an...
details
Comments are closed

Lemony Zucchini Ribbons

Posted by
Zucchini ribbons are the perfect raw, gluten-free, low carb noodle! So easy to make – just use your vegetable peeler and start peeling. Stop when you get to the seeds! The beautiful ribbons are enhanced by the lemon vinaigrette and made savory with the toasted pine nuts and a sprinkle...
details
Comments are closed

Meatless Mondays For Better Health

Posted by
One Monday in the year 2003, the Meatless Monday campaign began in the United States, in association with Johns Hopkins Bloomberg School of Public Health. It came about after the Surgeon General released the Healthy People 2010 report, in 2000, which outlined objectives for the nation’s health goals over the...
details
Comments are closed

Nutrition Misinformation

Posted by
Nowadays it’s very easy to be confused, even frustrated, with the overwhelming and contradictory amount of nutrition and health information in the news and media. One day an article will be published hypothesizing the dangers of coffee and caffeine addiction and a week later another article will circulate, extolling the...
details
Comments are closed

Recipes for a Healthier 4th of July

Posted by
This all-American holiday is a wonderful way to spend time with family and friends around a campfire or BBQ.  Serving a healthy 4th of July menu is not only crowd-pleasing, but also a great way to encourage healthier eating. Try these easy and fun recipes this 4th of July! American...
details
Comments are closed

BBQ – Food Safety 101!

Posted by
Eating outdoors and in warm environments can be a food safety challenge because bacteria and microbes thrive at higher temperatures. It’s important to review a few of these food safety tips to prevent food contamination and food borne illnesses (AKA Montezuma’s Revenge): The danger temperature zone for which bacteria grow...
details
Comments are closed

Cha-Cha Casserole

Posted by
It’s like a party in your mouth! Woo-hoo! Serve with a big salad and a cold, light beer!  The myriad of flavors bouncing off your taste buds will make you get up and do the cha-cha!!!! Seriously! This dish may be even better for leftovers the following day…you tell me!...
details
Comments are closed

Healthy BBQ’ing and Grilling is Easy as 1, 2, 3!

Posted by
When it comes to summertime, who doesn’t love to host BBQ’s and entertain hungry friends outside?  It’s important to stay health-conscious!  When you want to have fun with your guests while still eating healthy – grilling is the perfect way to go! Planning delicious and healthy menus can be as easy...
details
Comments are closed

Party Time Spring Rolls

Posted by
These spring rolls are easy to make, so they are great for dinner on a hot evening, and yet they look impressive enough to serve at a party. Speaking of parties, make a smorgasbord of different veggies, fruits, etc. and let people make their own. Getting your kids involved in...
details
Comments are closed

Marinated Mushrooms

Posted by
After much experimentation, I am delighted to share my marinated mushroom recipe with you!  Mushrooms are plentiful in nutrients that keep us healthy, burn fat, and build up our immune system! They are low in calories, non-fat, a good source of vitamin D and B vitamins, minerals, beta-glucans, conjugated linoleic...
details
Comments are closed

Tex-Mex Bean and Quinoa Casserole

Posted by
Super easy recipe that does most of the work itself – giving you time to make a salad and set the table! You can adjust the seasonings up or down to make it as mild or spicy as you please, but the fire roasted tomatoes give it a good kick....
details
Comments are closed

Light and Healthy Cucumber Salad

Posted by
I don’t know about you, but I just love a lime-cilantro dressing and this one is fantastic over this cucumber salad. It’s a refreshing side salad to just about any meal, but especially when eating Mexican food or a bbq. The picture shows the cucumber spiraled, but I think I...
details
Comments are closed

The Great Guac-off Winning Guacamole

Posted by
Years ago my kids had a cooking contest – a guac-off – to see who made the best guacamole. I won’t name names, but this was my favorite and is my go-to recipe when avocados are ripe. To make this recipe even easier, you can add ~1/2 cup of my...
details
Comments are closed

Baked Tortilla Chips

Posted by
Baked tortilla chips are reduced in fat, but high in flavor! They are easy to make and store easily. They taste great with my fresh pico de gallo and homemade guacamole. Impress your friends and make them from scratch! Serving = 8 chips Ingredients: 1 (12 ounce) package corn tortillas...
details
Comments are closed

Pico de Gallo (Fresh Salsa)

Posted by
Fresh salsa is so much better than anything you will purchase pre-made. It takes just minutes to make and is so worth it! It tastes great with baked tortilla chips, on top of a baked potato or omelet, with cottage cheese, or just on a spoon! YUM! It is high...
details
Comments are closed

Faux Ceviche

Posted by
The pre-cooked fish in this ceviche recipe is a fantastic option for those who are nervous to eat raw fish, such as pregnant women, young children, elderly or any one with a compromised immune system. And for those who love ceviche, you will be hooked on this! Perfect for Cinco...
details
Comments are closed

Springtime Salad

Posted by
A light and fresh salad to help you shed pounds before summer arrives. The pomegranates add a burst of freshness that will make your taste buds smile! A great meatless meal that everyone will enjoy! Serves 2 Ingredients: 2 cups spring mix lettuce or baby arugula 1 medium fresh pear,...
details
Comments are closed

Controlling Your Blood Pressure

Posted by
Blood pressure is the measurement of the pressure or force of blood pushing against blood vessel walls. The heart muscle squeezes and pumps blood into the arteries (blood vessels), which carry the oxygenated blood throughout the body. High blood pressure, also called hypertension (HTN), causes the heart to enlarge and...
details
Comments are closed

Chutney Chicken

Posted by
This sweet and savory chicken dish is my kids’ absolute favorite meal. To this day, they request it when they come for dinner. Of course, I like to serve it with brown rice, but they prefer steamed white rice and spoon the sauce over it. Lately I have substituted brown...
details
Comments are closed

Asian Soup

Posted by
After a long day at work, who doesn’t love an easy and quick one-pot meal! It will be on the table in moments. Enjoy the Asian flavors of the soup with a side of a tangy, Asian slaw or stir-fried snap peas in sesame oil. YUM! Serves 6 Ingredients: 6...
details
Comments are closed

Healthy Baked Chicken Strips

Posted by
Homemade, healthy chicken strips that are high in protein and fiber will make your children scream for more! Serves: 1 Ingredients: 6 oz. raw skinless boneless chicken breast, cut into 8 strips ½ cup Fiber One bran cereal (original) ¼ cup fat-free liquid egg substitute ¼ tsp. garlic salt Black...
details
Comments are closed

Quinoa & Kale Pancakes

Posted by
Make a batch of these gluten-free pancakes ahead of time and warm up for meals or snacks during the week!  They are so flavorful and even better when topped with a little guacamole. You’re whole family will love them! Ingredients: 2.5 c cooked quinoa, cooled 4 c baby kale, chopped...
details
Comments are closed

CYBER MONDAY 50% OFF Healthy 4 Life Nutrition GIFT CERTIFICATES!

Posted by
CYBER MONDAY ONE-DAY SALE! 50% OFF Healthy 4 Life Nutrition GIFT CERTIFICATES*! The PERFECT holiday GIFT! Contact me via FB, email (dorothy@healthy4lifenutrition.com), or phone (310-828-3000) before midnight 12/2/13. *Any denomination available. Sessions may be in office, phone, face time, or Skype....
details
Comments are closed

Tuna and Cannellini Bean Pita Pocket

Posted by
This sandwich really hits the spot! Loaded with protein and fiber – it will keep you satisfied for hours! Enjoy with a cup of tomato soup! Serves 2 Ingredients: 1 6-oz. can solid tuna, packed in oil, squeezed dry 1/2 cup canned cannellini beans, rinse and drain 1/4 cup celery,...
details
Comments are closed

Turkish Tomato Salad

Posted by
A fresh, crisp, chopped salad that will make your taste buds smile!  This is a great way to enjoy the last of summer’s tomatoes and cucumbers. A great side dish to accompany kabobs, or grilled chicken or seafood. Serves: 6 Ingredients: 2 large tomatoes (or 4 medium), chopped 1/2 large...
details
Comments are closed

Salad-Size Me – Results!

Posted by
After 4 weeks of the Salad-size Me Program we met with Frank Kramer (of KLOS’ “Heidi & Frank” morning talk show) to get our results.                            Before (6/3/13):                   After...
details
Comments are closed

Green Drink

Posted by
This tastes like a GARDEN IN A GLASS.  A fantastic way to start the day or a great mid-afternoon drink to boost your energy! Using a Vitamix rather than a juicer creates a fiber-full drink!  Add 1-2 inches of cold water to the blender to start the process – you...
details
Comments are closed

Salad-Size Me!!!

Posted by
Over the past month I have had the honor of working with a local restaurant, California Monster Salad, to create a program to Salad-Size (down-size) our wonderful participant, Frank Kramer, from the KLOS “Heidi and Frank” morning radio show. First of all, Stacy and Daniel, co-owners of California Monster Salad,...
details
Comments are closed

Halibut with Squash, Mint and Peanuts

Posted by
The unusual combination of ingredients make this delicate tasting fish tickle your taste buds! This is a definite crowd pleaser! Make extra, because you’ll definitely want leftovers. Serves 4 Ingredients: 1 pound firm white fish fillets, such as halibut or other white fish Olive oil spray 2 pounds butternut squash,...
details
Comments are closed

Fiber for good health and may help prevent heart disease

Posted by
Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels). The best way to do this is...
details
Comments are closed

National Breast Cancer Awareness Month

Posted by
October is National Breast Cancer Awareness Month – dedicated to increasing the awareness of early detection of breast cancer and early treatment to save lives. Approximately 200,000 women are diagnosed with breast cancer every year in the United States alone.  As recently published in the American Journal of Epidemiology, approximately...
details
Comments are closed

What are Empty Calories?

Posted by
Examples of “Empty Calorie” foods: French fries, fried chicken, chips and all other deep-fried foods. A large order of fries from a fast food chain can contain up to 570 calories with a whopping 30 grams of total fat! Candy, soda, and other sweetened packaged foods. A can of soda...
details
Comments are closed

What Is Inflammatory Breast Cancer?

Posted by
Inflammatory breast cancer is a rare, but aggressive type of breast cancer. The breast may appear normal until tumor cells invade and block lymphatic vessels in the overlying skin causing fluid to back up. Rapidly, the breast becomes swollen, red, and tender. Other symptoms include heaviness, burning, aching, a nipple...
details
Comments are closed

Grilled Salmon Over Savory Lentils

Posted by
This recipe is a perfect example of a very heart-healthy meal. Enjoy with a side salad or grilled veggies and a glass of wine. Buon Appetito! Ingredients: 16 oz. salmon 1 cup brown lentils 1 carrot 1 celery stalk 1 small onion 2 cups water or chicken broth 1 medium...
details
Comments are closed

Moroccan Chicken Stew

Posted by
What better time of year to enjoy a hot bowl of soup or stew. Broth-based soups and stews are not only a low calorie way to fill up, but when filled with fresh veggies, beans and/or whole grains, the bowl becomes a powerhouse of vitamins, minerals, and fiber. This Moroccan...
details
Comments are closed

Winter Roasted Veggies

Posted by
Roasting veggies in the oven brings out a sweetness that you just don”t get when steaming or sauteeing. They not only taste fantastic, but the recipe could not be easier! Serves 4 Ingredients: 2 pounds assorted root vegetables (carrots, parsnips, turnips, beets, onions, fingerling potatoes and/or sweet potatoes), washed, peeled...
details
Comments are closed

Scrumptious Blueberry Bran Muffins

Posted by
From start to finish, in 30 minutes you will have delicious, nutritious muffins that will disappear as you take them out of the oven. Muffins are great when you are on the run. They can be a satisfying snack or when enjoyed with a glass of low fat milk they...
details
Comments are closed

Garden Fresh Gazpacho

Posted by
This soup tastes like you are sitting in a garden. So fresh and refreshing on a hot summer night!  Grab a piece of crusty bread to make this gazpacho a meal! Serves 8 Ingredients 2 stalks celery 1 large cucumber 1 brown onion 1 red pepper 1 yellow pepper 1...
details
Comments are closed

Chicken Machaca

Posted by
Enjoy my version of a healthy, delicious alternative to the typical fatty, beef machaca found at many Mexican restaurants.  To spice things up, use medium-hot canned chilies and/or fire roasted tomatoes.  Topping a crisp salad is our favorite way of enjoying this low fat, spicy chicken stew.  We hope you...
details
Comments are closed

Kale Chips

Posted by
What a delicious way to get your family to eat more veggies!  Kale chips are crispy and tastier and healthier than potato chips.  Give them a try! Directions: To 1 bunch of fresh kale:  wash and dry very well. Remove stems and discard. Tear or cut into 2-inch pieces. Spread...
details
Comments are closed

Earth Burgers

Posted by
A vegan burger that any carnivore will love! I know it’s hard to find a real tasty veggie burger, but you won’t be disappointed with these. You can even make mini vegan sliders by using cookie cutters to make smaller burgers and buns.  Serve on a whole grain roll, wrap...
details
Comments are closed

Persimmon-Sweet Potato Soup

Posted by
This delicious, savory soup will really warm you up on a cold day!  Turmeric and ginger are potent anti-inflammatories and add a ton of flavor.  Add the almonds to increase the protein content. Serves 6 Ingredients 1 TBS olive oil 2/3 cup diced carrots 2/3 cup diced celery 2/3 cup...
details