Posted by Teresa McKenna on Thursday, December 17, 2020

This recipe is super versatile, I have included the veggies I used but you can use whatever you have and like. Brussels sprouts, asparagus, mushrooms, and cauliflower are also great options!

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Topics: Monday Munchies, Nutrition, recipes, healthy, resolutions, fitness, exercise, inspiration, Healthy Eating, food

Milestone's Monday Munchie // May 12

Posted by Jill Fratianne on Monday, May 12, 2014

Milestone Wellness Center Cafe

It's beginning to feel a lot like summer around here! Cool off with a refreshing smoothie from the Milestone Cafe or make your own at home! The Center Cafe at Milestone offers a number of fruit smoothies that will satisfy your craving for something sweet and refreshing. We encourage you to tailor your smoothie as you wish and try our variety of healthy add-ins, too!

Small: 16oz | Large: 24 oz.

Banana Berry
Skim milk, fat-free French vanilla yogurt, blueberries and strawberries, banana
Small: 140 calories, 30 g carbs, 3 g fiber, 4 g protein
Large: 265 calories, 55 g carbs, 8g fiber, 8 g protein

Blueberry Crunch
Skim milk, fat-free French vanilla yogurt, granola, blueberries, sugar-free almond syrup
Small: 205 calories, 40 g carbs, 2 g fiber, 7 g protein
Large: 275 calories, 50 g carbs, 4 g fiber, 11 g protein

Strawberry Sunshine
Orange juice, strawberries, banana, sugar-free French vanilla syrup
Small: 130 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 230 calories, 45 g carbs, 6 g fiber, 3 g protein

Vanilla yogurt, skim milk and bananas
Small: 150 calories, 40 g carbs, 5 g fiber, 5 g protein
Large: 180 calories, 55 g carbs, 8 g fiber, 8 g protein

Cran Banana
Cranberry juice, orange juice, banana
Small: 140 calories, 35 g carbs, 4 g fiber, 1 g protein
Large: 210 calories, 52 g carbs, 6 g fiber, 3 g protein

Spinach Delight
Fresh spinach, strawberries, blueberries and banana; choice of orange juice, soy or almond milk.
Small: 145 calories, 31 g carbs, 4.8 g fiber, 5.2 g protein

Healthy Ad-Ins
Flax seed oil, granola, soy milk, crunchy peanut butter, Mother's Soy Protein Powder, Soy Protein Powder (chocolate or vanilla), Why Protein Powder (chocolate or vanilla), spinach, almond milk.

Here's a really easy smoothie recipe for your to try at home!
Sparkling Strawberry Slushie from

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Topics: Monday Munchies

Monday Munchies // A Healthy Cinco de Mayo!

Posted by Jill Fratianne on Monday, May 05, 2014

Happy Cinco de Mayo! Mexican food seems to be a crowd favorite, and just about everybody enjoys tacos, queso, and a margarita every once in a while! Cinco de Mayo wouldn't be Cinco de Mayo without some of your favorite Mexican cuisine to enjoy. Here's a delicious and healthy Picadillo Quesadilla from to ensure your fiesta is a healthy one! Plus, keep reading for 9 Food Swaps for a Healthy Cinco de Mayo and a healthy margarita recipe! 

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Topics: Monday Munchies, Holidays

Monday Munchie // April 28, 2014

Posted by Jill Fratianne on Monday, April 28, 2014
Spring Fruits And Veggies 1. Arugula 2. Valencia Oranges 3. Pineapple 4. Broccoli 5. Strawberries 6. Asparagus 7. Grapefruit 8. Snow Peas 9. Honey Dew 10. Carrots

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN DeliveryGreenBEAN Delivery is a year-round food delivery service that brings the freshest local &  organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount! 

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Topics: Monday Munchies, Nutrition

Milestone Monday Munchie // Sea Scallops Arugula & Beet Salad

Posted by Jill Fratianne on Monday, April 21, 2014

Scallops Beets Goat Cheese and Arugula Salad This beautiful, colorful and nutrient dense salad from looks like the perfect spring and summer salad and is the perfect balance of protein and carbohydrates. If you are not a beet lover, keep might become one!

Nutrition Information
Servings: 4
Size: 1 salad
Old Points: 6 pts
Points+: 7 pts
Calories: 271
Fat: 10 g
Carb: 22 g
Fiber: 3 g
Protein: 25 g
Sugar: 14 g
Sodium: 494 mg (without salt)
Cholesterol: 51 mg

Benefits of Beets
Beets are an extremely nutritious and are an amazing source of vitamins and minerals.

Vitamins and Minerals
Beets are high in potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid. Beets are especially great for women who are pregnant as the vitamin B and iron are very beneficial to new growth cells and replenishing iron in the body.

Beets contain betaine, the same substance that is used in certain treatments of depression. It helps protects cells, proteins, and enzymes from environmental stress. Beets also contain trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate or turkey.

Beets Cleanse the Body
Beets are a great tonic for cleansing the liver and they help to purify the blood. The benefit of beets for your blood likely comes from the naturally occurring nitrates in beets. The nitrates are converted into nitric oxide in your body which in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Beets Are Sweet!
In the 19th century beets became a popular source of sugar because of their natural sweetness. If you are a juicer or like to make healthy smoothies, try adding beets to your smoothie or juice. Use a small amount at first to supplement your fruit. You just might be pleasantly surprised!

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Topics: Monday Munchies

Milestone's Monday Munchie // Skinny Asparagus Risotto

Posted by Jill Fratianne on Monday, April 07, 2014
Asparagus Risotto

Risotto is a delicious grain that pairs well with just about anything. You can throw all types of protein and veggies in with risotto and have a warm, satisfying and well-rounded meal. This Skinny Asparagus Risotto from SkinnyKitchen would be a delicious dinner for a "Meatless Monday!"

Asparagus is great as a detox vegetable and is considered an anti-aging vegetable. It helps to reduced inflammation and is high in folic acidpotassiumfiberthiamine and vitamins A, B6 and C. Spinach is a power food that is also loaded with vitamins. One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones.

Unlike typical white rice, Arborio rice contains some fiber.  It has 3 grams of fiber for ¼ cup uncooked rice. It does take a bit of attention when making, but it's not difficult and turns out very creamy and delicious...not mushy at all! 


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Topics: Monday Munchies, Nutrition

Milestone's Monday Munchie // Avocado Chocolate Mousse

Posted by Jill Fratianne on Monday, March 24, 2014
Toast Recipe Taste And Tell

Today's Monday Munchie is brought to you by Milestone Personal Trainer, Jonathan Jansen. For National Nutrition Month, we asked our Personal Trainers to share their favorite snacks, meals, desserts, etc. with you. Jonathan shared with us that his favorite snack is Avocado Chocolate Mousse.  Sounds interesting, right? That's why we had to share more! We promise, you'll have no idea you're eating avocado! Chocolate avocado mousse actually proves that dessert can be good for you! Check out Giada De Laurentiis' recipe below.

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Topics: Monday Munchies, Nutrition

Milestone's Monday Munchie // Beginner's Luck Green Smoothie

Posted by Jill Fratianne on Monday, March 17, 2014

Happy St. Patrick's Day! Wear green from the inside out and try this healthy GREEN smoothie! The Beginner’s Luck Green Smoothie from Simple Green Smoothies is a great starter smoothie for beginners. It’s full of iron, potassium and vitamins galore and tastes like a tropical treat!

2 cups spinach, fresh
2 cups water
1 cup pineapple
1 cup mango
2 bananas

Blend spinach and water until smooth. Next, add the remaining fruits and blend again.

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Topics: Monday Munchies, Holidays, Nutrition