All entries for December 2014

Guiltless Spinach Artichoke Dip

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The holiday season is in full swing! Unfortunately, along with the tidings of holiday joy come the high-calorie impact of holiday get-togethers, office parties, and big family dinners. Fear not-- Revolution has you covered. Make this healthy spin on a classic party appetizer, and you'll have a go-to option that won't break your calorie budget.

Guiltless Spinach Artichoke Dip

Servings: 12; Serving size: ¼ cup


  • ¼ cup (1 ounce) grated fresh Romano cheese
  • 2 Tbsp canola mayonnaise
  • 2 Tbsp low fat sour cream
  •  1 teaspoon fresh lemon juice
  •  ¼ teaspoon salt
  • ¼ teaspoon freshly ground black pepper
  • 1/8 teaspoon ground red pepper
  • 2 garlic cloves, minced
  • 1 (15-ounce) can white beans, rinsed and drained
  • 1 (14-ounce) can baby artichoke hearts, drained and quartered
  • 1 (9-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry
  • Cooking spray
  • 1/3 cup shredded part-skim mozzarella cheese


1) Preheat oven to 350°.

2) Place Romano cheese, mayonnaise, lemon juice, salt, black pepper, red pepper, minced garlic, and white beans in a food processor, and process until smooth.

3) Spoon into a medium bowl. Stir in the artichokes and spinach.

4) Spoon the mixture into a 1-quart glass or ceramic baking dish coated with cooking spray.

5) Sprinkle with mozzarella. Bake at 350° for 20 minutes or until bubbly and brown. Best served with veggies, whole wheat pita bread, or baked chips.

Nutrition Info (per ¼ cup): 77 calories, 2 g fat, 10 g carbs, 5 g protein

About the authors: Kate Kloet MS, RDN, LDN and Kristen Doladee work out of the Revolution clinic in Glen Ellyn. 

12 days of Training and Nutrition Holiday Packages

12 Days of Training and Nutrition Holiday Packages

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Forget the wool sweater and long underwear--ask for the gift of health this holiday season! Revolution Physical Therapy Weight Loss wants you to start 2015 off right with exercise and nutrition packages. Whether you're new to our program or want to continue on the path to a healthy lifestyle, Revolution's expert staff will help you reach your fitness and wellness goals.

Check out our holiday specials:

1) 12 exercise training sessions + FREE VO2 Peak test ($150 value)

Price: $1080

2) 8 nutrition sessions + FREE Resting Metabolic Rate test ($75 value)

Price: $480

Individual session pricing also available for exercise, nutrition, and motivation sessions, click here for more details.

Call 1-312-878-8800 or stop in to one of our 5 clinics today to learn more and purchase packages and sessions

Quinoa Chili, from Kate and Kristen's Cooking Corner

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Looking for a way to warm up? Try this spin on a cold weather favorite!

Quinoa Chili

Servings: 6, 16 oz servings



  • 1 cup quinoa
  • 1 tablespoon olive oil
  • 3 cloves garlic, minced
  • 1 onion, diced
  • 2 (14.5-oz) cans diced tomatoes
  • 1 (15-oz) can tomato sauce
  • 1 (4.5-oz) can diced green chiles
  • 1.5 tablespoons chili powder, or more, to taste
  • 2 teaspoons cumin
  • 1.5 teaspoons paprika
  • 1.5 teaspoons sugar
  • ½ teaspoon cayenne pepper
  • ½ teaspoon ground coriander
  • Salt and black pepper, to taste
  • 1 (15-oz) can kidney beans, drained / rinsed
  • 1 (15-oz) can black beans, drained / rinsed
  • 1.5 cups corn kernels
  • 3 tablespoons chopped fresh cilantro leaves
  • Juice of 1 lime, optional
  • 1 avocado, diced


1) In a large saucepan of 2 cups water, cook quinoa according to package instructions; set aside.

2) Heat olive oil in a Dutch oven or large pot over medium high heat. Add garlic and onion, and cook, stirring frequently, until onions have become translucent, about 2-3 minutes.

3) Stir in quinoa, diced tomatoes, tomato sauce, green chiles, chili powder, cumin, paprika, sugar, cayenne pepper, coriander and 1-2 cups water, making sure to cover most of the ingredients; season with salt and pepper, to taste.

4) Reduce heat to low; simmer, covered, until thickened, about 30 minutes. Stir in beans, corn, cilantro and lime juice, if using, until heated through, about 2 minutes.

5) Serve immediately with avocado, if desired

Nutrition Info (per 16 oz serving): 414 calories / 11 g fat / 70 g carbs / 15 g fiber / 16 g protein.

About the authors: Kate Kloet MS, RDN, LDN and Kristen Doladee work out of the Revolution clinic in Glen Ellyn. We are delighted to have them share their recipes on the Revolution blog!



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