From food and healthy recipes to fitness exercises and research studies, the AHWC blog offers expert health and wellness advice.

Winter Risotto with Lemon, Asparagus, and Peas

Our risotto is a wonderful winter warmer that compliments many dishes with its bright flavors. Winter Risotto Ingredients Serves: 8 Broth 5 cups broth of your choice (vegetable or chicken work best) 1 Parmesan rind Herbs of choice; basil, parsley, chives (whatever you have) Risotto 4 Tbsp. olive oil 2 Tbsp. butter 1 clove garlic,…

Five “Great Pumpkin” Recipes that Pack a Healthy Punch

Ever since Starbucks came out with Pumpkin Spice Latte in 2003, pumpkin-flavored anything has been trending. From pumpkin lattes, pumpkin bread, pumpkin ravioli, and even pumpkin deodorant, pumpkin is everywhere. But aside from being trendy, pumpkins also pack a huge health benefit. Here are five ways pumpkin can influence your health and wellness. Help Keep…

Meet Whitney Allen, the New BfitBWell Fall 2020 Intern

Hi there! My name is Whitney Allen, and I am your BfitBwell Fall 2020 Intern! I am a senior at the Metropolitan State University of Denver (MSU Denver), studying exercise science with a minor in lifestyle medicine. I took an interest in fitness, health, and wellness a little later in life. As a child, teenager, and up…

Moroccan Vegetable Tagine

Moroccan Vegetable Tagine Ingredients Serves 4 2 Tbsp. extra virgin olive oil 1 medium yellow onion, peeled and chopped 1 large carrot, peeled and finely chopped 1 large russet potato, peeled and cubed into 1 cm pieces 1 small sweet potato, cubed into 1 cm pieces 5 garlic cloves, peeled and chopped 1 tsp. ginger,…

Tofu Hacks: What You Need to Know About Tofu

When we asked our virtual cooking class what they thought about tofu, there was a resounding agreement that it tastes bland. Yes, this is true. Tofu is bland. The flavor is mild at best, and the texture is unusual. But, that’s the beauty of tofu – you can change the flavor to your liking. It’s…

POUR: A Guide to Mindful Eating

By Dr. Liz Chamberlain Ph.D., Licensed Psychologist  Do you find yourself scrounging for food and mindlessly eating when you are not hungry, or overeating without realizing you are full or satisfied? We all indulge from time to time, but too much of a good thing can lead to an unhealthy lifestyle. Learn how to develop…

Healthy Apple Pie Mug Cake

Turn your apples into an apple pie mug cake, a healthy dessert that’s best served on a cool winter night. Apple Pie Mug Cake Ingredients Serves: 1 2 Tbsp. almond flour 1 Tbsp. rolled oats 1 Tbsp. Stevia or sugar substitute of choice ½ tsp. baking powder Pinch of cinnamon 1 large egg (can substitute…

Cooking at Home: Easy and Healthy Recipes to Inspire You to Cook

Happy National Cooking Day! Today, we celebrate the pleasures of cooking at home. If you’re stuck in a cooking rut, consider yourself a takeout fiend, or tend to settle for crackers and salami for dinner, then today is the day to start nourishing your body with healthy home-cooked meals. A nourishing meal is not about…

Tofu Cauliflower Korma

Tofu Cauliflower Korma, a piquant Indian-inspired vegan dish that’s well-balanced and bound to please meat-eaters too. For a side dish, make this one-pot yellow lentil dal. Tofu Cauliflower Korma Ingredients Serves 4 2 Tbsp. olive oil 1 Tbsp. mild curry powder 2 tsp. garam masala 1 pinch of salt 1 cup roughly chopped carrots 1…

Yellow Lentil Dal

During the colder months, a bowl of hot soup or stew is the perfect dish to warm the belly, like this yellow lentil dal. Yellow Lentil Dal Ingredients Serves 6 2 Tbsp. canola oil 1 Tbsp. whole cumin seeds 2 tsp. red pepper flakes One medium onion, diced 2 cloves garlic, minced ½ tsp. salt…

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