The weather is getting cooler and soup’s on the menu. This high-protein, fiber-rich Taco Soup recipe comes from Citizen’s own, Kim Hood. Kim loves this super simple recipe and often brings it to department pitch-ins. Did we mention it’s also delicious? Thank you, Kim! Watch the 1-minutes video on how to make Kim’s Taco Soup HERE.

Hiking is a great way to get fit and enjoy all the fall has to offer - cooler weather and a colorful backdrop as the leaves begin to change colors. Here are a few things to consider before you head out on a hike at your local or state park.

Fall is here and that means bringing out the slow cooker. Try these nutritious and simple recipes this fall.

Getting meals prepared on a weeknight can be challenging. Recipe shortcuts like using rotisserie chicken instead of cooking your own can save lots of time. Use your own recipes or try out some of these ideas to get a meal on the table in no time.

This delicious and uber-simple pizza dough recipe comes from Citizen’s own, Molly Tilka. Molly loves this recipe because it has only 2 ingredients (self-rising flour and 0% fat plain Greek yogurt), it’s better than carry-out and it’s only 12 Weight Watcher points for the entire recipe, which makes 2 servings. Thank you, Molly, for submitting this recipe! And, another shout out to Jada Buchanan and Beth Smith for providing healthy topping suggestions. Watch the video HERE.

This delicious and simple Chicken Salad recipe comes from Citizen’s own, Susan Sekeres. Susan suggests using shredded rotisserie chicken to save time. Susan likes to serve the chicken salad on croissants, but will often use lettuce wraps to cut down on points and calories. Thank you, Susan! Watch the video HERE.

Sitting at a desk and staring at a computer screen is energy-draining. Try these five yoga poses for a midday feel good stretch that will leave you tension-free and energized.

Are you interested in getting healthier and would like to give and receive support through social media? You are welcome to join our 'Healthy Citizens' Facebook group. Wellness-related information will be posted and it's a great way to share ideas, recipes, and workouts as well as to support each other during this time.

In this 10-minute virtual class, you'll learn the benefits like convenience and built-in portions control as well as the pitfalls. We'll also take a look at the ingredient lists and nutrition facts label to find the options that might work for you. Watch the video HERE.

In addition to lack of sleep, there are many factors that can impact weight including genes, diet and exercise habits, stress levels, and current health. But the evidence is overwhelming, when sleep goes down, weight goes up. Here are the ways that lack of sleep can impact your weight:

Healthy Snacking in a Nutshell

What food comes to mind when you’re packing for a camping trip? Do you automatically reach for the easy options, like sandwiches, hot dogs, hamburgers, and pop tarts? Eating healthy while camping isn’t always top of mind but, it is easier than you think. Here’s a few recipes for your next camping trip.

Watermelon is the quintessential summer treat. They’re naturally sweet and oh-so refreshing during these hot months. Watermelon is also a nutrient powerhouse as it contains the highest amount of lycopene of any fruit or vegetable. Lycopene has been shown to reduce the risk of certain types of cancer, specifically prostate cancer. Watermelon at 92% water will also give you a good dose of hydration on these hot July days. Check out this fresh watermelon recipe at your next barbecue. Find the video HERE.

Vitamin D is also referred to as the “sunshine vitamin” because our body produces it when our skin is exposed to sunlight. About 40% of Americans may have in Vitamin D, which has been linked to osteoporosis, cancer, and depression.

High-sugar and high-fat foods activate our brain’s reward system, thus, making us ‘feel’ better. No wonder you may be reaching for these foods more often during the pandemic. Banana Nice Cream is the perfect comfort without all the guilt. There is no added sugar and very little fat, but with all the deliciousness of traditional ice cream.

Learn about Added vs. Natural Sugars and how to read the new Nutrition Facts Label in this 8 minute wellness video. Please contact Melissa Hehmann at mhehmann@citizensenergygroup.com for more personalized recommendations.

It’s strawberry season and there are so many reasons to eat them. Strawberries are not only delicious, but are packed with nutritional benefits. One serving, or about 8 berries, provides 160% of the Recommended Daily Value for Vitamin C and contains high amounts of antioxidants which may help improve heart health, lower the risk of developing some cancers and lower blood pressure. How to Store Strawberries Try to keep your fresh strawberries as dry as possible. Refrigerate strawberries in their original package between 32° and 34°F. Rinse strawberries gently with cool water just before you’re ready to eat them. To enhance their natural flavors, let strawberries reach room temperature before serving.

Has this unprecedented time created an opportunity to focus on your health? Or, has this time created new challenges for you? Either way, your onsite health coaches, Sara Pickett and Melissa Hehmann, are still here for you. We are available over the phone or through online meetings to help you meet your wellness goals, whether those goals focus on weight loss, managing blood pressure or blood sugar, or just improving overall health. Set up your appointment today by reaching out to Sara or Melissa: