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

Chicken Tortilla Soup

Ingredients 1/2 – 1lb (1 -2  large) boneless, skinless chicken breasts, cut into bite-size pieces 2 T olive oil 1 T chili powder 1 large onion, chopped 4 garlic cloves, crushed 2 T canned chipolte peppers in adobo sauce, minced 2 quarts low-sodium chicken broth 28 oz. no-added-salt canned, diced tomatoes 2  (14 – 16…

Mini Frittatas with Spinach and Asparagus

Mini Frittatas Ingredients 6 Servings Cooking Spray 1 T olive oil 1  white onion, chopped (1 cup) 1 bunch asparagus (1 pound), sliced on the bias into 1/2-inch pieces (2 cups) 3 cups baby spinach 7 large eggs 1/4 cup 1% low-fat milk 1/4 cup grated Parmesan cheese 1/2 t salt 1/8 t freshly ground…

Asian Zoodle Bowl

Ingredients 15oz boneless, skinless chicken breasts, pounded to even thickness 1 T oil 2-3 medium zucchini, spiralized 1 large red bell pepper, thinly sliced 1/4 cup cilantro, roughly chopped 1/4 cup peanuts, roughly chopped* Sesame seeds (optional) Lime wedge, for serving *substitute cashews or almonds   For the sauce 1/2 cup creamy peanut butter 1…

Marinated Chicken with Cucumber and Cashew Salad

Ingredients 1.5 lb. fillet chicken breast, cut into strips Freshly ground black pepper ½ t salt ½ t cumin ½ t coriander 1.5 T lemon juice ½ t cayenne pepper (optional) 1 t garam masala 1 t grated ginger 1 T olive oil For the salad 3 T lime juice 1 T sugar or honey…


Ingredients: TACOS 1 lb. raw shrimp, peeled and deveined ¼ cup olive oil Juice and zest of 1 lemon Juice and zest of 1 lime 2 cloves garlic, minced or grated 1 tsp. smoked paprika ½ tsp. chipotle chili powder ½ tsp. cumin 1 tsp. salt 1 cup watermelon, diced 6-8 flour or corn tortillas,…

Sheet Tray Shrimp and Potatoes with Lemon

This easy and delicious dish offers a light and fresh way to get a healthy dose of protein in your diet! Learn how to cook foods like this and more through our monthly Culinary Comforts cooking classes. Ingredients 1½ pounds baby potatoes 2 orange bell peppers, sliced into planks 1 bunch scallions, cut into 2-in. pieces…

Break the Fast. Start eating Breakfast.

Still skipping breakfast to lose weight? You’re not doing yourself a favor if you’re skipping breakfast. When you wake up in the morning, you’re in a fasted state. If you don’t eat breakfast, your body will continue to break down your fuel stores for energy leaving you tired and hungry throughout the rest of the day.…

Dressing Up Your Fall Salads

As our Metabolic Kitchen coordinator, Cameron Fiorenza takes recipes and food challenges every day and works to improve the nutrition content based on science and research. His dressings for salads are a great way to add specific nutrients to your meals! Nutrition has a direct impact on our bodies, and phytonutrients specifically have been studied…

Chunky Gazpacho

Summer is in full swing, and the vegetable garden is starting to throw all kinds of fresh food at us. What do you do when you are hungry, want fresh, crisp, refreshing veggies, but can’t think of enough ways to cook them? Our Social Media lead has come up with her own personal favorite recipe…

15-Minute Salmon Dinner

When your schedule is hectic, fast food is easy – but you’ll pay later in health issues! Instead of taking the shortcut with penalties, try this speedy salmon recipe next time you need a healthy meal but are on a time crunch! INGREDIENTS 16 oz. salmon, cut into 4 equal pieces 4 cups asparagus, woody…

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Fitness Center: 303-724-WELL (9355)
Wellness Clinic: 303-724-9030

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Aurora, CO 80045

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