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Health & Fitness

Skillet Pizza Dip


Prep time: 20 min
Total Time
55 min


1 teaspoon butter
9 ounce chopped spinach
1 cup creamy Alfredo sauce
1 cup freshly shredded mozzarella cheese, divided
1 cup diced chicken breast
1/2 cup chopped sun-dried tomatoes (packed in oil and drained,) divided
3 sticks mozzarella string cheese
1 tube of refrigerated classic pizza crust
1 egg white
1 teaspoon extra virgin olive oil
2 tablespoons Parmesan cheese, shredded


1.​ ​Preheat oven to 350ºF. Grease a 10-inch oven-safe non-stick skillet (or cast iron skillet) with 1 teaspoon butter.​ ​

2.​ ​Squeeze excess water out of spinach.

3.​ ​Stir spinach into the Alfredo sauce. Add half of the shredded mozzarella cheese along with 2/3 of the diced chicken and 2/3 of the sun-dried tomatoes. Stir just until combined.​ ​

4.​ ​Cut each string cheese into 4 pieces. Unroll pizza dough and cut it into 12 squares.

5.​ ​Brush egg white over pieces of pizza dough. Set one piece of the string cheese on a square of dough. Attach opposing corners of the dough, then pinch around the edges to seal the dough. Pinch and roll into a ball.

6.​ ​Set balls of dough around the edge of the buttered skillet, creating one row of 12.

7.​ ​Spoon the spinach mixture into the center of the skillet.​ ​Brush the tops of the dough balls with olive oil and sprinkle the shredded Parmesan cheese over top.

8.​ ​Sprinkle some of the remaining mozzarella cheese and all the remaining chicken and sun-dried tomatoes over the spinach dip, then top with the remaining mozzarella cheese.

9.​ ​Bake for 32-35 minutes, until the pizza crust turns deep golden brown and the cheese is melted and bubbly.

10.​ ​Remove from oven and allow to cool for 5 minutes before serving.

Health & Fitness

If EYE Were You…

If eye is natural cataract awareness month and there are some precautions you should be taking to

If eye is natural cataract awareness month and there are some precautions you should be taking to make sure your vision is grade A and your health is on point. Cataracts are the number one form of blindness worldwide! But thankfully it is preventable. Cataracts are a clouding of the lens inside the eye. However, if you don’t take cautious measures to prevent cataracts now, you could damage your eyesight to the point of surgery.

6 ways to take care of your eyes:

1.​ ​Eat Foods that Improve Your Vision

Eat the following:
•​ ​Green, leafy vegetables such as spinach, kale, and collards
•​ ​Salmon, tuna, and other oily fish
•​ ​Eggs, nuts, beans, and other non-meat protein sources
•​ ​Oranges and other citrus fruits or juices
You may think staying healthy mainly affects your weight and heart, but everything is connected. Healthy eating helps prevent diabetes. Diabetes is one of the leading causes of blindness in adults. Be aware of what you are feeding your body and don’t use it a human trash can.

This is a close-up of vegetables and fruits.

2.​ ​Quit Smoking

Smoking can lead to cataracts and nerve damage in the eyes. Smoking isn’t worth the health risks and the drain on your wallet.

Stop smoking now

3.​ ​Wear Sunglasses

Try to read the labels on sunglasses and get ones that protect your eyesight from UV rays, meaning ultraviolet. However, any sunglasses are better than none. Look for sunglasses blocking UVA and UVB rays. Also as a bonus, sunglasses help from having wrinkles around your eyes. For beauty and health reasons, grab some shades.

4.​ ​Use Safety Eyewear

If your job or hobbies include working with wood or welding metal, swimming, construction, bright lights, strong sprays, certain sports, or hazardous equipment, wear protective goggles.

Japanese woman looking in the mirror

5.​ ​Take a Break from the Computer Screen

Many hours staring at a computer can cause:
•​ ​Eyestrain
•​ ​Blurry vision
•​ ​Trouble focusing at a distance
•​ ​Dry eyes
•​ ​Headaches
•​ ​Neck, back, and shoulder pain
It is very important to take breaks from staring at the screen, avoid it right before bed, and turn down the brightness of the screen light.

Woman smiling with perfect smile and white teeth in a park and looking at camera

6. Visit Your Eye Doctor Regularly

Go to a specialist to know your genetic s with eyesight and the health and upkeep of your eyes.

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Health & Fitness

Exercise for pregnant women

Is it safe to exercise while pregnant? The answer is yes, but there are some very important steps to

Is it safe to exercise while pregnant? The answer is yes, but there are some very important steps to follow when pregnant to ensure safety for you and your child. Follow the 5 steps below if you are pregnant and want to be active.​ ​

Beautiful pregnant woman doing pilates isolated on white background

1.)​ ​Check with the Doc
Make sure, in your condition, that your doctor gives you the thumbs up to exercise while with child. If you never exercised before becoming pregnant or if you have any health conditions, it may be best to lay low for 9 months. Listen to your doctor’s orders before proceeding.​ ​

2.)​ ​EAT More
Eat more calories. Now, there is another human being that requires nourishment from you. By working out, you are burning more calories, which means you need to be eating more calories, and not just for you but the child growing inside you.


3.)​ ​Drink lots of Water
Stay hydrated. Dehydration can cause contractions or overheat your body which is not good for the little one. Make sure to always have a water bottle on hand and drink throughout the exercise and throughout the day.

Happy pregnant women in yoga class lying on mats in a fitness studio

4.)​ ​Avoid Injury
Don’t over exert yourself and don’t try something dangerous you have never done before being pregnant. This is not the time to try to lose as much weight as possible, but it is a time to be healthy. Be healthy in the sense, that you new unborn child comes first and their needs are more important than yours right now. Think about health, not image. If you feel over-worked, stop and take a break or a few days off. Listen to what your body is telling you. If you were a work-out fiend before becoming pregnant, than exercising might put you and the baby at ease and stopping exercise completely could be harmful. Everyone is different and every pregnancy is different.​ ​

Pregnant woman practicing in the park

5.)​ ​Warm Up
Get your body and your baby a heads up that you are about to be doing physical fitness. Get your heart-rate up with a few jumping jacks and dynamic stretches before going straight into a workout. It is important to prepare your body and foreshadow what is to come so your muscles are relaxed and ready.

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Health & Fitness

Chickpea Tofu Curry


​ ​1 red onion
​ ​3 cloves of garlic
​ ​200 g tofu
​ ​1 fresh red chilli
​ ​200 g spring greens
​ ​1 tablespoon vegetable oil
​ ​1 tablespoon ground coriander
​ ​2 teaspoons ground cumin
​ ​½ teaspoon cayenne pepper
​ ​1 teaspoon turmeric
​ ​1 x 400 g tin of chopped tomatoes
​ ​2 tablespoons olive oil
​ ​1 x 400 g tin of chickpeas
​ ​2 teaspoons paprika
​ ​2 teaspoons garam masala
​ ​½ a lemon
​ ​2 teaspoons cumin seeds

Peel and finely slice the onion. Peel the garlic, then finely chop 1 of the cloves and finely slice the rest. Cut the tofu into cubes. Finely slice the chilli, and shred the spring greens.

Heat the vegetable oil in a pan, add the onion and chopped garlic, and cook gently until the onion begins to brown.

Add the ground coriander and cumin, cayenne and turmeric. Cook for 1 minute. Stir in the tomatoes and half a tin of water. Simmer for 10 minutes.

Meanwhile, heat 1 tablespoon of olive oil in a frying pan and cook the tofu until golden brown. Drain on kitchen paper.

Drain, rinse and stir the chickpeas into the tomato sauce, heat through, then add the paprika, garam masala, lemon juice and seasoning to taste, plus more water if it looks too dry. Add the tofu.

Heat 1 tablespoon of olive oil in a pan. Add the cumin seeds and fry gently to release the aroma, then add sliced garlic and chilli.

When the garlic begins to brown, add the spring greens and stir-fry for 2 to 3 minutes, until just cooked. Serve with the tofu and chickpea curry.

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