Norfolk Behavioral Health

09/16/2025

09/13/2025

San Diego IMMH 2025 conference after conference adventures!

09/12/2025

Day 1 in San Diego. Dr. Greenblatt was a speaker who Tonya did her Integrative Mental health training fellowship with.

08/26/2025

Turkey & Cheese Roll-Ups

Protein: ~15–20g (per 3 roll-ups)

Ingredients:

3 slices turkey breast

3 slices cheese (e.g. cheddar or provolone)

Optional: mayonnaise, mustard, or hummus spread

Optional: Add veggies

Instructions:

1. Spread mayonnaise/mustard/hummus on turkey slices.

2. Roll each slice with a piece of cheese inside.

3. Secure with a toothpick if needed. Chill or eat right away.

08/21/2025

🥣 Greek Yogurt Cheesecake Protein Bowl (with Pudding Mix)

✅ Ingredients (1 serving):

¾ cup nonfat or 2% plain Greek yogurt

1–2 tbsp sugar-free cheesecake-flavored instant pudding mix (like Jell-O brand)

½ scoop vanilla or unflavored protein powder (optional, for extra protein)

1–2 tsp milk or almond milk (to adjust texture)

1–2 tsp sweetener (optional – depends on your pudding mix & protein powder)

1–2 tbsp crushed graham crackers or granola

Fresh fruit – strawberries, blueberries, or raspberries

Optional toppings: whipped cream, chocolate chips, nut butter drizzle, crushed nuts

🧁 Directions:

1. Mix the base: In a bowl, stir together Greek yogurt and pudding mix. Add protein powder if using.

2. Adjust consistency: Add a splash of milk if the mixture is too thick.

3. Sweeten if needed, depending on how sweet your pudding/protein powder is.

4. Top with crushed graham crackers, berries, and any other toppings you like.

Optional chill: Let sit in the fridge for 10–15 minutes for a firmer, cheesecake-like set.

🍓 Flavor Variations:

Chocolate Cheesecake: Use chocolate pudding mix and top with banana and dark chocolate chips.

Strawberry Cheesecake: Stir in chopped strawberries and use strawberry or vanilla pudding mix.

Peanut Butter Cup: Add a swirl of peanut butter and use chocolate protein powder.

08/13/2025

Creamy Mac & Cheese with Nutritional Yeast + Shredded Cheese

Ingredients (serves 4–6)
12 oz elbow macaroni (or any pasta of choice)

2 tbsp unsalted butter

2 tbsp all-purpose flour

2 cups milk (dairy, or use plant-based if preferred)

1 cup shredded cheese (cheddar, Monterey Jack, or a blend — dairy)

¼ cup nutritional yeast

1 tsp garlic powder

1 tsp onion powder

½ tsp smoked paprika (optional)

Salt & pepper, to taste

Optional: ½ cup breadcrumbs + a pad of butter for topping

Directions
1. Boil pasta al dente in salted water, drain, and set aside.

2. In the same pot or a saucepan, melt 2 tsp of butter over medium heat. Whisk in flour and cook for ~1-2 minutes to make a roux.

3. Gradually whisk in milk, stirring constantly until the mixture thickens (~3–5 minutes).

4. Reduce heat. Stir in shredded cheese until melted smooth.

5. Mix in nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and pepper. Adjust seasoning to preference.

6. Toss in cooked pasta until well-coated.

Optional breadcrumb topping: Transfer to a baking dish, sprinkle with breadcrumbs mixed with melted butter, and bake at 400 °F for ~10 minutes until golden.

Serve hot and enjoy!

Why This Works
Shredded cheese (like cheddar) provides melty texture and rich flavor

Nutritional yeast adds a nutty, umami “cheesy” flavor and boosts protein + B-vitamins

Using a roux + cheese melt method ensures a creamy, non-grainy sauce

Optional Add‑Ins & Variations
Veggies: Stir in steamed broccoli, roasted cauliflower, spinach, or butternut squash for fiber and nutrients

Protein picks: Add cooked chicken, bacon, or beans/lentils for extra protein

Heat & crunch: Top with crispy onions or breadcrumbs, or add jalapeños/smoky paprika for a kick

Bake it! Transfer to a baking dish, top with buttered breadcrumbs, and bake until bubbly and golden (10–15 min at 350–400°F)

Nutrition Snapshot
A ¼ cup of nutritional yeast has ~8–9 g protein, fiber, and B‑vitamins

Combined with shredded cheese, it enhances protein and richness.

You can boost fiber and nutrients further using whole‑grain pasta or adding veggies.

08/04/2025

Recipe‼️

Mini Cheesecakes

Makes approximately 9 mini cheesecakes

📝 Ingredients
Crust:
6 full sheets graham crackers (or about ¾ cup crumbs)

2 tbsp melted butter

Optional: 1 tsp sweetener or pinch of cinnamon

Filling:
1 (8 oz / 225g) block cream cheese, softened (regular or reduced-fat)

1½ cup fat-free Greek yogurt

1 (0.3 oz) package sugar-free cheesecake-flavored Jell-O mix (dry powder)

1 tbsp lemon juice

2–4 tbsp water or milk (for consistency, if needed)

🍽 Instructions
1. Make the crust:
Crush the graham crackers into fine crumbs (use a food processor or zip-top bag and rolling pin).

Mix with melted butter (and sweetener or cinnamon, if using).

Press ~1 tbsp of the mixture firmly into each muffin liner (use silicone or parchment liners).

Bake at 350°F (175°C) for 5–6 minutes, just until set. Let cool.

2. Make the filling:
In a mixing bowl, beat softened cream cheese until smooth.

Add Greek yogurt, cheesecake Jell-O powder, lemon juice, and zest.

Mix until creamy and lump-free. If too thick, add 1–2 tbsp of water or milk to loosen slightly.

3. Assemble:
Spoon or pipe filling over each cooled crust. Smooth tops.

4. Chill:
Refrigerate at least 2–3 hours until firm and set. (Overnight is best.)

5. Serve:
Top with fresh berries, sugar-free whipped cream, or a light drizzle of lemon glaze (lemon juice + powdered sweetener).

🔄 Substitutions & Tips:
Use low-fat or full-fat cream cheese if desired for creamier texture.

No-bake crust? Use the same graham/butter mix and chill instead of baking.

Want more protein? Add ½ scoop of vanilla protein powder to the filling.

07/29/2025

Recipe!!

Sausage & Veggie Skillet

Serves: 2–3
Easy, healthy, one-pan

Ingredients:
2–3 Johnsonville turkey sausages (pre-cooked)

1 bell pepper (any color), sliced

1 small onion, sliced

1 tomato, chopped (or 1/2 cup canned diced tomatoes)

1 tbsp olive oil

Salt & pepper to taste

Garlic powder or Italian seasoning (optional, ~1/2 tsp)

Instructions:
Prep: Slice the sausages into rounds.

Cook sausage: Heat olive oil in a large skillet over medium heat. Add sausage slices and cook for 4–5 minutes, turning until browned.

Add veggies: Toss in sliced onion and bell pepper. Stir and cook for about 5 minutes until they soften.

Add tomato: Add chopped tomato (or canned) and stir. Cook another 3–4 minutes, until everything is heated and slightly saucy.

Season & serve: Add salt, pepper, and any seasoning you like. Done!

Optional: Serve over rice, potatoes, or cauliflower rice

07/24/2025

It doesn't have to be this way. Share this post to spread awareness!

🆘 Need Help?
🔵 In an emergency or crisis situation, call or text 988.
🔵 In a non-emergency situation, call or text the HelpLine at 800-944-4773. You never need a diagnosis to ask for help.
🔵 Call or text the National Hotline at 1-833-TLC-MAMA (1-833-852-6262).

07/21/2025

High Fiber Recipe‼️

Chia Seed Pudding with Berries

Fiber: ~10g per serving

Ingredients:

• 3 tbsp chia seeds

• 1 cup unsweetened almond milk

• 1/2 tsp vanilla extract

• 1/2 cup fresh or frozen berries

Optional: 1 tsp honey or maple syrup

Instructions:

1. Mix chia seeds, almond milk, and vanilla in a jar.

2. Stir well and refrigerate for at least 4 hours.

3. Top with berries and sweetener (optional).

07/15/2025

Recipe🍴💫

Chicken Salad

Ingredients:
• 2 cups cooked chicken, shredded or chopped
• 1/2 cup plain greek yogurt
• 1 tablespoon dijon mustard
• 1 stalk celery, finely chopped
• 1/4 red onion
• 1/4 grapes, halved (optional craisins)
• salt & pepper to taste (optional additional seasonings)
• Optional add-ins: chopped walnuts, sliced almonds, cucumber, or dill

Directions:
1. In a large bowl, combine greek yogurt, dijon mustard, lemon juice, seasonings, and stir until smooth.
2. Add chicken, celery, onion, grapes, and anything else you are adding.
3. Toss everything together until well coated.
4. Chill in fridge for 30 minutes.
5. Serve in a lettuce cups, toast, crackers, or on its own.

Optional Tips:
• Add teaspoon of honey if you like a sweeter taste
• Add a dollop of mayonnaise