Apple-Ginger Oat Bran Muffins

Ingredients:

• 1/2 cup 2 % milk
• 1 1/2 teaspoons cider vinegar
• 1 cup all-purpose flour
• 3/4 cup oat bran
• 1/2 cup (packed) light brown sugar
• 1 teaspoon baking powder
• 1/4 teaspoon baking soda
• 3/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 2 large eggs, beaten
• 1/4 cup apple juice
• 2 tablespoons extra-light olive oil
• 3/4 cup finely chopped unpeeled apple
• 2 teaspoons grated fresh ginger

Topping:

• 2 tablespoons all-purpose flour
• 1/4 teaspoon ground cinnamon
• 1 tablespoon extra-light olive oil
• 2 tablespoons finely chopped unpeeled apple

Instructions:

1. Heat oven to 425 degrees F. Line the cups of a standard muffin pan with paper liners or coat cups with nonstick cooking spray.
2. In a measuring cup, combing mile and vinegar, set aside
3. In a large bowl, combine next 7 dry ingredients. Make a well in the center, set aside.
4. In a medium bowl, combing milk with next ingredients. Pour mixture into well and stir until batter is still slightly lumpy.
5. Pour into muffin pan.
6. To make topping; In a bowl, combine flour and cinnamon. Stir in oil until mixture resembles coarse crumbs. Stir in apple. Sprinkle over batter.
7. Bake 15 to 18 minutes, or until tops are golden and toothpick inserted in center comes out clean. Cool for 5 minutes in pan or a rack; remove from pan to cool completely.

Nutritional Information:

Per Serving:

151 calories

4 g protein

25g carbohydrate

5 g fat

2 g fiber

What are your Trigger Foods?

So what exactly are trigger foods? They are foods that once you start eating them it is very hard to stop. They maybe foods such as chips, candy, cookies, ice cream, brownies, etc. So how do you keep from eating these items?
Here are a few helpful tips:

1. DO NOT bring these foods into the house. It would be great if you can have 100% self-control but that is hard to do so if they are not in the house it is easier to avoid them.
2. DO NOT deprive yourself of any foods. Allow yourself to have these foods once in awhile but in limited amounts. If you do not once you get your hands on them you will not be able to stop.
3. When you crave a specific food, buy a single serving. For example M&M's having a huge bag of them is not a good idea but buying a snack size or a small individual serving size that is fine.
4. Find a healthy alternative to replace your craving with: Try and find something that will stratify that craving instead.
5. Out of sight out of mind. If you do not see the food item it is easy to not crave the item.

More times then not, if you don't have them in the house, you can usually find something else to distract you until the craving passes.

Keep a journal of things you find that work for you.

Beef Stroganoff for the 21st Century

Ingredients

• 1 lb beef Tenderloin tips
• 1 1/2 Cups whole wheat bow tie pasta
• 1/2 lb. mushrooms, sliced
• 1/3 cup chopped onion
• 2 Teaspoons olive oil
• 2 Tablespoons whole wheat flour
• 1 10.5 oz. can beef broth

Directions

1. Cook pasta according to package directions.
2. While pasta is cooking, trim fat from meat and cut into 1 x 1/2 inc pieces. Spray a large skillet with vegetable cooking spray. Heat skillet over medium-high heat until hot. Add beef and stir-fry 3-5 minutes until outside surface is no longer pink. Remove from skillet.
3. In the same skillet, add the olive oil and heat until hot. Add the onions and mushrooms and cook until tender, about 2-3 minutes.
4. Stir in the flour. Gradually add 1 cup beef broth, stirring until blended. Bring to boil. Cook and stir 2 minutes. Return beef to skillet and heat through. If stroganoff appears too thick, add more beef broth to thin as desired.
5. Salt and pepper to taste.

Serve beef mixture over pasta. Add dollop of sour cream, if desired.

Makes 4 servings

Nutritional Information

• Fat: 27.1g
• Carbohydrates: 14.6g
• Calories: 409.9g
• Protein: 25.3g

Learn to Love A.M. Exercise

There are some very good benefits to learning to love exercise in the morning. Here are the top 10 reasons for getting up with the early birds to get moving:

1. Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours! As a result you'll burning more calories all day long.
2. It energizes you for the day.
3. Studies have shown that exercise significantly increases mental acuity, a benefit that last four to ten hours after your workout ends.
4. It shouldn't be a major problem to get up 30 to 60 minutes earlier, especially to exercise. Exercise allows you to get higher quality of sleep, which in turn means you'll probably require less sleep.
5. If you get up at the same time or about the same time every morning, you're regulating your body's endocrine system. Which means it will get easier for you to get up at that time every morning.
6. Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day.
7. Some people find that they start looking forward to that time everyday.
8. Exercising first thing in the morning is the most foolproof way to ensure that other things don't overtake your fitness commitment, particularly if you have a hectic family life.
9. More than 90% of those who exercise consistently have a morning fitness routing.
10. Non-morning people can always trick themselves in the a.m. Tell yourself that you'll still be so fast asleep that you won't even remember- much less mind!

Try a morning exercise routine and see how much it can help you meet your goals!

Chicken and Corn Chowder

Ingredients:

• 2 Tablespoons butter
• 1/4 cup onion, chopped
• 1/4 cup celery, chopped
• 1 Jalapeno pepper, seeded and minced
• 2 tablespoons whole grain flour
• 3 cup 1% Mile
• 2 cups skinless and boneless chicken, chopped
• 1 1/2 cups fresh or frozen corn kernels
• 1 teaspoon fresh (or 1/4 teaspoon dried) thyme
• 1/4 teaspoon ground red pepper
• 1/8 teaspoon salt
• 1 (14 3/4 oz.) can of creamed corn

Directions:

1. Melt butter in a large Dutch oven over medium heat.
2. Add onion, celery, and jalapeno and cook about 3 minutes or until tender
3. Add flour and cook for 1 minute, stirring constantly
4. Stir in milk, chicken, corn, thyme, red pepper, salt, and creamed corn.
5. Bring to a boil then reduce heat to medium and cook for about 5 minutes, stirring frequently

Serves 6

Nutritional Information

• Fat: 7.2g
• Carbohydrates: 49.7g
• Calories: 349.2
• Protein: 26.6g

Reprinted with permission by Public Health- Seattle & King County.

Special checklist for your kitchen

Beyond the fridge and the pantry, a healthy kitchen involves a number of other items and a lot of smart organization. See how many of these you have right now, and then see how you can slowly add more over time:

1. Pictures of your goal on the fridge
2. Healthy cookbooks
3. Very visible grocery list
4. Coupon envelope or storage system
5. NO pizza coupons
6. Easy-to-read and categorized recipe box or book
7. Full set of measuring cups and spoons
8. NO television in the kitchen or eating area (distractions can cause overeating)
9. Usable kitchen table-free of clutter, bills, book bags, and projects
10. Spice rack and spices
11. Water filter
12. Snack bowl on the counter, for all of those fresh fruits and healthy snacks you'll have

These are just a few tips to help you stay on track with your healthy living goals.