Slow Cooker Beef Stew

Ingredients:

• 2 lbs Cubed Beef
• 1 Cup Carrots, chopped
• 2 Cups Potatoes, chopped
• 1 Cup Onion, chopped
• 1 Cup Celery, chopped
• 1 Cup Peas
• 1 Cup Barley, uncooked
• 1 Cup Lentils, uncooked
• 2 Packages Beef stew seasoning mix
• 8 Cups water
• 1/4 Cup Whole Wheat flour

Nutritional Information

• Fat: 1.3g
• Carbohydrates: 8.7g
• Calories: 83.5
• Protein: 9.1g

Steps:

1. Combine seasoning mix, water, and flour and whisk together in slow cooker pot.

2. Add all remaining ingredients to slow cooker

3. Cover and cook on low for 6 to 8 hours, or until beef cubes are cooked through, and veggies are at desired tenderness. Stir occasionally. (Cook on high for 4 hours)

If stew is too runny, combine 2 tablespoons of flour with 2 tablespoons of water and whisk until made into a paste. Add to stew, cover and cook for an additional 5 minutes.

Makes 25 1-cup servings. Since it is such a large batch, you can freeze some of it to eat at a later date.

Recipe submitted by SparkPeople

Healthy Meals on the go for the Whole Family

Everyone is busy and sometimes need to come up with dinners and fast. Check out some healthier food choices instead of those "easy" take out orders.

To create your Go-To Meals, start with a few of your favorite ingredients. The next trip to the grocery store, stock up on easy foods that you can whip up in a minutes.

A few suggestions:

• Peanut butter and jelly- better served on whole wheat bread.
• Pita pocket sandwiches- stuff with veggies and healthy lunch meat.
• Peas and tune- Open a can of each, mix and microwaves and eat.
• Oatmeal- Does not have to be just for breakfast.
• Low-Sodium Soup- will fill you up fast.

Add some of your favorites as well. Plan ahead and make sure you have items in the house to choose from.

Banana Raisin Muffins

Ingredients:

• 1/4 cup sugar
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups whole wheat flour
• 1/4 cup Olive Oil
• 1/4 cup 1% Milk
• 2 medium bananas, mashed (around 1 cup)
• 1 teaspoon Vanilla extract
• 1/3 cup Raisins

Nutritional Info

• Fat: 9.5g
• Carbohydrates: 46.2g
• Calories:276.5
• Protein: 5.1g

Direction

• Preheat over to 375 F
• Measure sugar, baking soda, salt and flour into a bowl. Stir well.
• Add oil, mil, mashed bananas and vanilla; mix just until flour is moistened.
• Fold in raisins
• Use a non-stick muffin pan, or muffin paper. Fill muffin cups 2/3 full with batter.
• Bake 15-20 minutes or until golden brown. Remove from pan right away.

Makes 6 muffins, one per serving.

Reprinted with permission by Public Health- Seattle & King County

Save Money by removing Soda

Have you ever stopped and figured how much money you and your family spend on soda every month? Figure what you spend on soda every trip you make to the grocery store and then multiple that by the number of times you go grocery shopping a month.
Studies show that a family of 4 that drinks soda could save over $500 a year by switching to water.
Here are some ideas to help you save money simply by focusing on the soda/diet soda on your grocery list:

• You can save the most money by drinking tap water instead of soda.
• If cutting soda out completely isn't going to happen, try taking a small first step by reducing the amount of soda that you/family drinks a month.
• Individual servings (cans and bottles) are typically more expensive then 2 liter bottles.
• Don't be afraid to try store brands as well

By cutting soda out of your diet and adding water not only will save you money but it will help add nutritional value to your diet.

Try it for a month and see the results.

Portable Snacking Tips and Ideas

Our time is strapped and wee need food that's easy to grab 'n' go. During the mad-rush of finding food on our way out the door, one detail is easy to forget-making sure that the choices we make are healthy.

Unfortunately, it's mostly the bad stuff that falls into the "fast" and "easy" categories. Items from, chips, candy and bars to sodas and etc.

There are fast, simple and easy snack that you can pick. You'll be thankful that you've saved yourself the cash that normally goes to vending machines or convenience stores. Your body will be greatfull as well. The benefits of health outweigh the costs.

Check out these suggestions:

• Celery sticks with peanut butter
• Rice cakes with or with out peanut butter
• Hard boiled eggs
• Deviled egg (wrapped in plastic wrap)
• Fruit yogurt cup (add in some fresh fruits or nuts for a boost)
• Trail mix
• Yogurt and granola
• Pickles (wrapped in foil or plastic wrap)
• Box of raisins or other dried fruit
• Apples, bananas, strawberries (any fruit works)
• Mixed berries (these freeze well in plastic bags)
• Whole-wheat crackers and low-fat string cheese
• Grapes in a baggie
• Fruit smoothies in a thermos
• Cottage cheese in mini-containers

The trick is to be prepared and get creative! Keep small-sized plastic containers for packing up small portions. Make is automatic to add these items for your grocery list.

You will be amazed how much it can help you!

How much physical activity do adults need?

For Important Health Benefits

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity every week and
• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

Or

• 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e. jogging or running) every week and
• Muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms)

10 Minutes at a time is fine

150 minutes each week sounds like a lot of tie, but you don't have to do it all at once. Not only is it best to spread your activity out during the week, but you can break it up into smaller chunks of time during the day. As long as you're doing your activity at a moderate or vigorous effort for at least 10 minutes at a time.

Moderate-intensity activities: means you're working hard enough to raise your heart rate and break a sweat.

• Waling fast
• Doing water aerobics
• Riding a bike on level ground or with few hills
• Playing doubles tennis
• Pushing a lawn mower

Vigorous-intensity activity: means you're breathing hard and fast, and your heart rate has gone up quite a bit.

• Jogging or running
• Swimming Laps
• Riding a bike fast or on hills
• Playing singles tennis
• Playing basketball

There are many ways you can strengthen your muscles:

• Lifting weights
• Working with resistance bands
• Doing exercises that use your body weight for resistance (sit ups, push ups)
• Heavy gardening (digging, shoveling)
• Yoga

Give it a try! Help improve your overall health!