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Calcium Rich Recipes 

Reduced-fat Spinach Lasagna
(serves 8-10)


Cheese Mixture:
1 large container part-skim Ricotta cheese
1 egg white
2 Tbsp grated Parmesan cheese
1 tsp garlic powder
½ tsp oregano
½ tsp basil
¼ tsp salt
1/8 tsp black pepper
dash of nutmeg
1 (10-ounce) package frozen chopped spinach, thawed and drained

Other Ingredients:

15 whole-wheat lasagna noodles
1 tablespoon olive oil
1 small onion, chopped
1 tablespoon bottled minced garlic
1 (26-ounce) jar tomato sauce
1 package meatless veggie crumbles or 1 lb ground turkey
¾ cup shredded part-skim mozzarella cheese

Method of Preparation:

  1. Preheat oven to 350 degrees.
  2. Cook the lasagna noodles according to package instructions (you will probably need about 15 noodles).  Drain the noodles and lay out flat on sheets of aluminum foil coated with cooking spray.
  3. While the noodles are cooking, heat the olive oil in a medium saucepan and add the onion and garlic; sauté  about 4 minutes or until golden brown.  Add the veggie crumbles or turkey meat.  Cook until meat is no longer pink (if using turkey meat).  Pour the sauce into the pan and bring to a boil, cover and simmer for about 10 minutes.
  4. Combine all of the ingredients for the cheese mixture (Ricotta through spinach) in a medium bowl and stir well, seasoning to taste.
  5. Coat a 9x13 inch casserole dish with cooking spray and assemble lasagna?
    • Spread about 1/2 cup of sauce on the bottom of the dish
    • Place about 5 noodles on top of sauce, overlapping slightly
    • Spread with half of cheese mixture
    • Spread with 1 cup of sauce
    • Layer another 5 noodles and spread with remaining cheese mixture
    • Spread with a thin layer of sauce and then top with last 5 noodles.
    • Spread top of lasagna with remaining sauce and sprinkle with shredded mozzarella cheese.
    • Cover the dish with foil (you may want to spray the underside of the foil so it doesn?t stick to the cheese)
  6. Bake the lasagna at 350 degrees for 35-40 minutes or until heated through. Remove the foil for the last 10 minutes of baking so the cheese gets slightly toasted.  Allow the lasagna to sit for 10 minutes before cutting and serving.   ENJOY!

Note:  The lasagna can also be frozen after assembly.  Simply thaw it out at a later date and then bake at 350 degrees or until heated through. 

Serving Suggestion:

Serve the lasagna with a tossed green salad drizzled with reduced-fat Caesar dressing.

Recipe by Chef Michele M. Powers, R.D. of

Light and Lovely Fruit Smoothie
(Serves 2)


8 ounces skim milk
1 (6-8 ounce) container low-fat fruit flavored yogurt (such as Stoneyfield)
2 cups assorted fruit such as banana, berries, peaches? (best if frozen)
1 scoop vanilla soy/whey protein powder
½ teaspoon vanilla extract
Handful of ice cubes (if not using frozen fruit)

Method of Preparation:

  1. Place all ingredients in a blender.  Blend on high speed until smooth.
  2. Serve the smoothies in chilled glasses.


  • When bananas are over-ripe, peel them and put them in a plastic bag in the freezer to use in smoothies!  If you use frozen fruit, you can eliminate the ice cubes, making your smoothie even more flavorful!
  • Try adding 1 scoop of vanilla soy/whey protein powder and 1 tablespoon ground flaxseeds to your smoothie to increase the protein content and vitamin E!
  • You can substitute soy or rice milk for the skim milk if desired.  You can also use orange juice instead of a milk product.

Recipe created by Michele M. Powers, R.D. of

    A mindful and holistic approach to Fall Prevention, Balance, Full Body Functional Strengthening and Posture Exercises for All Ages! Our Science-Based Exercises are Safe and Appropriate for Your Ability. Our Exercises Help Improve Osteoporosis, Osteopenia, Fear of Falling, Balance and Strength Problems. Reston, Great Falls, Herndon, Middleburg, Arlington Sterling and Northern Virginia.

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