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SUMMER CORN SALAD RECIPE
Corn on the cob and fresh summer salads are two staples of the season—so why not bring them together into one flavorful, easy dish? That’s exactly what we’ve done with this Summer Corn Salad recipe, a vibrant and wholesome side you’ll want to make on repeat all season long. Bursting with juicy cherry tomatoes, creamy avocado, tangy lime juice and the salty bite of crumbled feta, this easy corn salad recipe is a refreshing and satisfying way to celebrate peak produce and sunny days. Jump to Recipe Whether you’re hosting a backyard barbecue, meal prepping for the week ahead or simply looking for a nutritious side dish, this fresh corn salad has your name on it. It’s light yet filling, full of texture and completely customizable to your taste. Plus, it’s ready in just minutes—no complicated prep required. Let’s dig into what makes this dish such a must-have for summer, how to make it, what to serve it with, and how you can switch it up with fun, flavorful variations like black bean and corn salad, grilled corn salad or even a corn pasta salad. Why We Love This Summer Corn Salad One of the best things about corn is its versatility. While many associate it with buttery corn on the cob at cookouts, it shines just as brightly when tossed into salads, blended into soups or even formed into veggie burgers. In this summer corn salad, sweet corn is the star of the show, complemented by nutrient-packed vegetables and heart-healthy fats. This avocado corn salad delivers a perfect mix of sweet, savory, creamy and tangy. With only 210 calories per serving, it fits perfectly into a balanced diet. The fiber in the corn and cherry tomatoes supports digestion, while avocado provides healthy monounsaturated fats that help keep you full and satisfied. Love using seasonal produce? Summer is the ideal time to grab fresh, locally grown corn and tomatoes at your grocery store or farmer’s market. Each ear of corn yields about ¾ cup of kernels, so for this recipe, plan to use three to four ears if you’re starting from scratch. Don’t have fresh corn on hand? No worries—frozen or canned corn works well too. How to Make This Fresh Corn Salad Making this easy corn salad recipe couldn’t be simpler. With just a handful of ingredients and one bowl, you’ll have a fresh and flavorful dish in no time. Here’s what you’ll need: · Corn (fresh, frozen or canned) · Cherry tomatoes · Red onion · Avocado · Fresh parsley · Lime juice · Olive oil · Light feta cheese · Black pepper To prepare, cut the cherry tomatoes in half, dice the red onion, chop the parsley and cut the avocado into hearty chunks. Add everything to a large bowl, drizzle with lime juice and olive oil, then toss until fully combined. Finish it off with a sprinkle of black pepper to taste. That’s it! This fresh corn salad is best served chilled or at room temperature, making it a convenient and portable option for potlucks, picnics or weekday lunches. Serving Suggestions and Pairings This summer corn salad makes a standout side dish, but it’s also hearty enough to hold its own as a light main course. Here are some delicious ideas for what to pair it with: Grilled chicken or shrimp: The tangy lime and creamy avocado complement smoky, char-grilled proteins perfectly. Veggie burgers or turkey burgers: A refreshing counterpoint to a hearty patty. Tacos or quesadillas: Add a scoop of this salad for a zesty side, or use it as a taco topping for extra crunch and flavor. Soup and salad combo: Pair it with a chilled gazpacho or a light broth-based soup for a satisfying lunch. Grain bowls: Layer it over quinoa, farro or brown rice with grilled tofu or beans for a plant-powered power bowl. Creative Variations and Customizations The beauty of this dish lies in how easy it is to adapt. Here are some fun and delicious ways to customize your corn and tomato salad: Black Bean and Corn Salad: Add a can of drained black beans for extra protein and fiber. It adds a Southwestern flair and makes the salad more filling. Grilled Corn Salad: Grill your corn on the cob before slicing off the kernels. The charred flavor adds depth and a smoky touch. Roasted Corn Salad: Roast your corn in the oven with a bit of olive oil until golden brown. This is a great option if you’re short on time or don’t have a grill. Corn Pasta Salad: Toss the mixture with cooked whole grain pasta or chickpea pasta to turn it into a satisfying main dish. Great for meal prep or picnics! Spicy kick: Add diced jalapeños, a pinch of cayenne pepper or a drizzle of hot sauce for some heat. Don’t like feta? Try goat cheese, cotija or leave the cheese out altogether. You can also swap in cilantro for parsley if you prefer a more Southwestern flavor profile. The Perfect Side Dish for Warm Weather This easy corn salad recipe is a celebration of summer in a bowl. With its colorful veggies, creamy avocado and bright lime dressing, it’s as beautiful to look at as it is to eat. Whether you’re keeping it classic or mixing in black beans, pasta or grilled corn, this dish is endlessly versatile and incredibly satisfying. Perfect for warm-weather gatherings or weekday meals, this fresh corn salad is one of those recipes you’ll come back to again and again. It’s simple, flavorful and nutrient-packed—exactly what a summer dish should be. Summer Corn Salad Recipe Servings: 4 Calories per Serving: 210 Ingredients: 2 cups corn 1 cup cherry tomatoes, halved ¼ red onion, diced 1 avocado, cut into large chunks 2 Tbsp. fresh parsley, chopped 1 lime, juiced 1 tsp. olive oil 4 oz. light feta cheese, crumbled Black pepper, to taste Get Ingredients Directions: Place all ingredients in a bowl. Toss until combined.
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PEACH MILKSHAKE RECIPE
Savor the flavors of summer with a refreshing, mouthwatering peach milkshake! This isn’t your run-of-the-mill milkshake. No, this is the ultimate peach milkshake recipe that will have you pining for those long, lazy days of sunshine. Jump to Recipe Imagine sinking your straw into a frothy blend of ripe, juicy peaches, smooth Greek yogurt, and a hint of sweet vanilla. Each sip is like a burst of summer on your tongue, a tantalizing symphony of flavors that will leave you craving more. And the best part? This delightful treat isn’t just delicious—it’s also good for you! Our peach milkshake recipe is a game-changer. Unlike traditional milkshakes laden with ice cream and loads of sugar, our version incorporates low fat plain Greek yogurt and nonfat milk, giving you a healthier alternative without compromising on taste. It’s the perfect balance of sweet and tangy, creamy and refreshing, making it a standout in the sea of ordinary milkshake recipes. But what truly sets this peachy treat apart is its simplicity. With just a handful of ingredients—peaches, Greek yogurt, vanilla extract, a touch of sugar, and nonfat milk—you can whip up this delectable dessert in no time at all. It’s the epitome of effortless elegance, proving that you don’t need a laundry list of ingredients to create something truly special. So, are you ready to shake up your summer with our delicious peach milkshake? Whether you’re lounging by the pool or hosting a backyard barbecue, this recipe is sure to be a hit. So don’t wait—dive into summer with a glass of this irresistible peach milkshake. Your taste buds will thank you. Ready to get started? Scroll down for the full peach milkshake recipe, and prepare to savor the taste of summer in every sip. Your journey to the ultimate peach milkshake experience begins now! Peach Milkshake Recipe Servings: 4 Calories per Serving: 160 Ingredients: 2 cups low fat plain Greek yogurt 3 Tbsp. sugar 1 tsp. vanilla extract 1 ½ cups peaches (1 cup sliced, ½ cup chopped finely) ½ cup nonfat milk Get Ingredients Directions: Mix together the yogurt, sugar and vanilla extract. Make frozen yogurt: Freeze the yogurt mixture in an ice cube tray, then blend in a blender until creamy. If you have an ice cream maker, you can use that instead according to manufacturer's directions and freeze for 30 minutes to firm up. Place the yogurt mixture, milk and 1 cup of sliced peaches in a blender. Blend until smooth. Stir the finely diced peaches into the blended milkshake. Pour into glasses and serve.
INTERMITTENT FASTING: WEIGHT LOSS FAD OR HEALTHY HABIT?
Skipping meals isn’t the newest idea in weight loss, but it’s become a hot trend among many people trying to drop pounds quickly. Hundreds of books, magazines and social media posts are touting “intermittent fasting” as a safe, healthy way to lose excess weight. But does it work? Are there any risks? What do experts say about it? Here are the straight facts to know before you consider trying it yourself: Intermittent fasting is simply an eating pattern that cycles between periods of fasting and eating. Some advocates recommend “alternate day” fasting, which means eating a normal amount of food one day and having no or little food the next. Some suggest even having two non-consecutive fast days each week, while other programs urge daily fast periods, cutting out all food during certain hours of the day. The overall goal of these plans is to keep your metabolism actively burning calories and discourage your body from storing any excess. A variety of studies on the effectiveness of this approach to weight loss and its other effects on our health have been published. Many of them have been done using lab animals, but there are some that involved human subjects. A team of nutrition experts evaluated all of the credible research and shared their findings in the Journal of the Academy of Nutrition and Dietetics. Their conclusions were a mix of positive and negative outcomes of intermittent fasting: 1. Fasting can help with weight loss. “It appears that almost any intermittent fasting regimen can result in some weight loss,” the report says. Nearly 85 percent of the studies the experts looked at showed the subjects experienced “statistically significant weight loss.” 2. There are other health benefits. Evidence was limited, the experts note, but they found improvement in cholesterol levels, blood sugar and inflammation as a result of intermittent fasting. 3. People fasting are hungry. Participants in the studies with humans report feeling intense hunger on their fast days or hours. That’s no surprise to most of us, and the researchers emphasize that in some studies the famished feeling did not diminish even after eight weeks of the fasting routine. 4. Fasting isn’t better. “Research to date has not demonstrated that fasting regimens produce superior weight loss in comparison to standard, continuous calorie restriction weight loss plans,” the report says. Fasting for quick weight loss can be enticing, especially when you are aiming to shed pounds for a specific event, such as a wedding or a vacation. However, fasting presents serious challenges to losing and keeping off excess weight. Fasting for weight loss demands a consistently high level of self-discipline. That’s possible for especially strong-willed people, but it can be hard for most of us with busy lives and daily routines that constantly put food in front of us. Going on and off a fasting regimen can lead to “weight-cycling”—losing and gaining pounds over and over again. “Weight cycling has been shown to increase the likelihood of future weight gain and has been associated with an increased risk for metabolic syndrome, coronary heart disease, all-cause mortality and reduced quality of life,” according to a report on successful long-term weight loss published in the journal, BioPsychoSocial Medicine. The good news: Lasting weight loss doesn’t require fasting or even depriving yourself of meals. The key, according to research reported in the International Journal of Obesity, is smart food choices and portion control. Simply put, eating a variety of nutrient-dense foods such as fruits and vegetables, lean proteins, whole grains and legumes, and healthy fats as part of a balanced eating pattern, leads to a long-term healthy lifestyle.
HOW DOES OZEMPIC® WORK FOR WEIGHT LOSS? IS IT RIGHT FOR YOU?
Ozempic®* is the latest weight loss trend making waves thanks to social media. Influencers and healthcare providers alike are praising its effectiveness in helping people shed unwanted pounds. With all the buzz, you may wonder if using an Ozempic® injection for weight loss is right for you. But how does Ozempic® work for weight loss, anyway? Let’s look at the science behind this popular prescription. Once you understand what Ozempic® is and how it works, you’ll know how to separate the hype from the facts to make the best choice for your goals. What Is Ozempic®? Despite its recent popularity, Ozempic® has been around for a while, and it’s not technically a weight loss drug. Available by prescription only, it’s a self-injectable medication taken once weekly to help people with Type 2 Diabetes manage their blood sugar levels. It can also help reduce the risk of stroke and heart attack for certain people. Weight loss happens to be a side effect of taking Ozempic®, but the FDA has not yet approved using it solely for weight reduction. Still, many healthcare providers are prescribing it off-label for this purpose. The reasoning is that Ozempic® contains the same active ingredient – semaglutide – as Wegovy®**, a sister drug that has received FDA approval for weight management. Since its approval, however, Wegovy® has been in short supply, resulting in doctors and patients turning to Ozempic® as a substitute. The main difference between these two medications is their dosage of active ingredients. Ozempic® has a maximum weekly dose of 2 mg of semaglutide, while Wegovy® targets a slightly higher dosage of 2.4 mg per week. Both dosages produce weight loss results, and it’s expected the FDA will approve using Ozempic® for weight loss soon. How Does Ozempic® Work For Weight Loss Ozempic®’s active ingredient, semaglutide, mimics the effect of the glucagon-like peptide-1 (GLP-1) hormone. GLP-1 is a naturally occurring hormone released by your gut after you eat. It impacts weight loss in three key ways: It improves blood sugar control by boosting insulin production after a meal and suppressing the production of glucagon – a hormone in the liver that increases blood sugar levels. It tells your brain that you are full, turning off cravings and hunger signals, so you feel satisfied. It slows down your digestive system, allowing more time for digestion and absorption of food. This action helps keep blood sugar levels stable and keeps you feeling fuller, longer. By enhancing the effects of GLP-1, Ozempic® helps you manage your appetite and use energy from food better. As a result, you may eat fewer calories, ultimately leading to weight loss. How Much Weight Can You Lose With Ozempic®? So, how much does Ozempic® help with weight loss? Research results show that semaglutide can help certain people lose around 1 pound per week when combined with diet and exercise. A large study showed that people who received a weekly injection of 2.4 mg of semaglutide for 68 weeks lost 14.6% of their body weight, while people who received a placebo treatment lost only 2.4%. Both groups followed a diet and exercise program. A smaller study showed that semaglutide was effective at a lower dose of 1 mg per week. Over 12 weeks, study subjects receiving semaglutide reduced their daily calorie intake by about 24%, reported less hunger and food cravings, and lost an average of 11 pounds. Another study found that semaglutide produced similar weight loss results in real-world patients as in controlled clinical trials. This study collected data from patients prescribed semaglutide at weekly doses between 1.7 and 2.4 mg for 3 to 6 months. Average weight loss was 5.9% at three months and 10.9% at six months. Do these results mean that taking an Ozempic® injection alone will magically melt pounds? Definitely not. But it may help some people improve their ability to lose weight while following a healthy diet and exercise plan. How to Use Ozempic® Successfully There are a few important things that you need to keep in mind when it comes to successfully using an Ozempic® prescription for weight loss. It takes time to work. Ozempic® won’t help you lose those pesky 5 to 10 pounds before your vacation. Due to the side effects of this drug, most people need to scale up their dosage over a few weeks. All in all, it can take months to start seeing this long-acting medication’s full effects. You may need to take it long-term. Most weight loss interventions require sustained effort to maintain long-term results, and Ozempic® is no exception. When people stop using Ozempic®, weight regain is common. One study found that, on average, people gained about two-thirds of their weight back within a year of stopping the medication. However, more research is needed to understand this better. Additionally, since semaglutide is a new drug, there is limited data available on its long-term safety. The longest study to date lasted 68 weeks, which is about 1.5 years. You’ll want to consider your willingness to take this weekly injection indefinitely before signing up for an Ozempic® prescription. You still need to make diet and lifestyle changes. Ozempic® doesn’t replace the need to eat healthy and stay active to lose weight. Instead, by reducing hunger and cravings, Ozempic® helps you overcome some of the challenges of maintaining a healthy weight. Following a reduced-calorie diet full of fiber-rich fruits and vegetables, lean proteins, and healthy fats is a must if you want to see long-lasting changes to your weight and health. For many people, making these changes is overwhelming, and that’s where convenient options, like Wellina may help. By delivering delicious, perfectly-portioned meals and snacks to your doorstep, our meals have done all the work of planning, measuring, and cooking for you. Wellina meals are designed by Dietitians to meet dietary guidelines for weight management. Instead of endlessly wondering which foods will help you lose weight and never making any progress, our options lay it all out for you. We make it easy for you to take the first steps toward your weight goals by showing you how to pair our convenient meals and snacks with a few simple and healthy grocery additions. Over time, this learn-by-doing approach teaches you about portion control and how to regularly incorporate delicious and healthy foods, such as lean proteins, fruits, vegetables, whole grains, and healthy fats, into your diet. Under the guidance of your doctor, whether a pairing with Ozempic® is right for you, or used on its own, Wellina can help relieve some of the stress of losing weight. Is Using Ozempic® For Weight Loss Right For You? With all of this considered, Ozempic® may be a good option for you if you are following a healthy diet and exercise plan but are still not seeing the results you want, and you have one of the following conditions: · Type 2 diabetes · Insulin resistance or prediabetes · Polycystic ovary syndrome (PCOS) · Heart disease · BMI of 30 kg/m2 or greater · BMI of 27 kg/m2 or above who have at least one weight-related disease However, Ozempic® is not for everyone. It helps people struggling with long-term weight management, so it’s definitely not the right choice for someone looking to quickly drop a few pounds. Experts also recommend you avoid this medication altogether if you: · Have a family history of thyroid cancer · Are diagnosed with MEN 2, a rare endocrine disorder · Have a history of diabetic retinopathy · Are pregnant or breastfeeding · Have a history of pancreas or kidney problems · Are allergic to any of its ingredients Side Effects Finally, you’ll want to consider the side effects of taking this medication for weight loss. The most commonly reported side effects of Ozempic® are digestive symptoms such as nausea, diarrhea, abdominal pain, bloating, and constipation. These symptoms affected close to 75% of the participants in a large study, but for most people, they were only short-lived and occurred primarily during the first few weeks of treatment. Other, more severe side effects, including diabetic retinopathy, pancreatitis, and kidney problems, have also been reported. You should speak to your doctor about all risks, benefits, and side effects of taking Ozempic® to help you decide if it’s the best choice for you. Conclusion Losing weight can be challenging, and it’s normal to want to find solutions that help make it easier. While Ozempic® has become a hot topic in weight loss news, it is far from being a magic wand for weight loss and is not a substitute for healthy lifestyle changes. If you’re struggling with managing your weight, discuss the risks and benefits of taking Ozempic® with your doctor. Our Wellina meals and snacks can also help you on your weight loss journey by setting the foundation for a nutritionally balanced diet tailored to your weight goals. *Ozempic® is a trademark of Novo Nordisk A/S, and is not affiliated with Wellina®. **Wegovy® is a trademark of Novo Nordisk A/S, and is not affiliated with Wellina®.
CREAMY TUSCAN CHICKEN RECIPE
Diving into the flavors of Tuscany with a health-conscious twist, our Creamy Tuscan Chicken recipe is a reimagined take on a trending favorite, designed to delight the palate and nourish the body. This dish stands as a testament to the power of choosing ingredients that work in harmony, not only to create a meal that’s bursting with flavor but also one that supports a balanced diet. Central to our creation is the chicken breast, a lean source of protein that’s seasoned to perfection with black pepper and Italian seasoning, capturing the essence of Tuscan cuisine with each tender bite. Jump to Recipe Olive oil, a cornerstone of the Mediterranean diet known for its good fats and flavor-enhancing properties, starts off the cooking process. It sets the stage for a melody of shallot and garlic, building an aromatic foundation that’s rich and inviting. In a nod to traditional creamy dishes, yet with a lighter approach, we incorporate either 2% milk or unsweetened oat milk. This choice ensures the sauce remains luxuriously creamy but with a fraction of the usual calories and fat. The robust taste of sun-dried tomatoes adds complexity with their sweet and tangy profile, while fresh basil introduces a burst of freshness, elevating the dish. Low-sodium chicken broth enriches every spoonful with depth without compromising on health, ensuring the sauce is both flavorful and heart-friendly. Spinach, with its vibrant color and wealth of nutrients, folds into the mix, contributing both texture and a nutritional boost. A modest amount of grated Parmesan cheese is the finishing touch, lending a subtle umami kick that ties all the components together beautifully. This Creamy Tuscan Chicken isn’t just a meal; it’s a celebration of thoughtful, healthful eating. As we dive into the recipe, prepare for a dinner that brings the spirit of Tuscany to your table, with every ingredient thoughtfully selected to support well-being and satisfaction. How to Make Tuscan Chicken Our Creamy Tuscan Chicken recipe brings together the rich flavors of Tuscany in a dish that’s both nourishing and satisfying. Perfect for serving up to four people, each serving packs a flavorful punch at just 315 calories. Nutritious Ingredients The recipe utilizes a blend of wholesome ingredients. You’ll need olive oil, divided for use throughout the cooking process. A pound of chicken breast provides lean protein, seasoned with black pepper and Italian seasoning for depth of flavor. The sauce features a base of chopped shallots and minced garlic, softened to perfection in the skillet. For the creamy element, two-percent milk or unsweetened oat milk are thickened with 3cornstarch. Sun-dried tomatoes and fresh basil add color and a burst of flavor, while a bit of low sodium chicken broth adjusts the sauce’s consistency. Spinach introduces a green, nutritious twist, and the dish is completed with a sprinkle of grated Parmesan cheese. Cooking Directions Preparation and Cooking: Start by heating a skillet over medium heat and add olive oil. Season the chicken with black pepper and Italian seasoning, then cook until golden on each side, approximately five to eight minutes per side. Remove the chicken from the skillet and set aside. In the same skillet, add the remaining olive oil, shallots and garlic, cooking until soft for about one minute. Creating the Sauce: In a separate bowl, whisk together the milk and cornstarch before adding this mixture to the skillet along with the sun-dried tomatoes, basil and chicken broth. Stir well and allow the mixture to simmer on low heat for about five minutes, or until the sauce begins to thicken. Adjust the consistency with more broth if needed. Then, add the spinach, cooking it just until wilted. Finishing Touches: Return the chicken to the skillet, spooning the sauce over each piece to ensure it’s well-coated and heated through. Serve the dish sprinkled with grated Parmesan cheese for an added layer of flavor. What to Serve with Tuscan Chicken This Creamy Tuscan Chicken is more than a meal; it’s an experience. Its thoughtful combination of ingredients offers a healthy take on traditional Tuscan flavors. Perfect for a family dinner or a special occasion, it’s a dish that promises to delight the senses and support your wellness goals. Serve it with a side of whole grain pasta or a crisp green salad for a complete, balanced meal. Creamy Tuscan Chicken Recipe Servings: 4 Calories per Serving: 315 Ingredients: 2 ½ Tbsp. olive oil, divided 1 lb. chicken breast Black pepper, to taste 1 Tbsp. Italian seasoning 1 shallot, chopped 4 cloves garlic, minced 1 ½ cups 2% milk or unsweetened oat milk 3 Tbsp. cornstarch ½ cup chopped sun-dried tomatoes ¼ cup fresh basil, chopped ¼ cup chicken broth, low sodium 3 cups spinach ¼ cup grated parmesan cheese, for serving Get Ingredients Directions: 1. Heat a skillet over medium heat and add 2 tablespoons of olive oil. Add chicken and season with black pepper and Italian seasoning. Cook until golden and no longer pink, about 5-8 minutes per side. Remove from skillet and set aside. 2. In the same skillet, add the remaining ½ tablespoon of olive oil. Stir in shallots and garlic. Cook until soft, about 1 minute. 3. In a bowl, whisk together milk and cornstarch. 4. Add milk mixture, sun-dried tomatoes, basil and chicken broth to the pan. Stir to combine. Reduce heat to low and simmer for about 4-5 minutes, until sauce has thickened some. Add more broth if it's too thick. 5. Add spinach and cook until wilted. 6. Return the chicken to the pan. Spoon the sauce over each piece and cook until heated through. 7. Serve with parmesan cheese.
