Zucchini Pancakes

Ingredients:

• 2 medium zucchini, grated
• 1 egg
• 1 garlic clove, minced
• 1/4 c. basil, chopped
• 1 t. dried thyme grated zest of a small lemon
• 1/2 c breadcrumbs
• salt and pepper
• olive oil for the pan (less than 2 T.)

Toppings

• 1 c. (8oz) fat-free Greek yogurt
• 2 T. capers (optional)
• 2 T. sun-dried tomatoes-Not packed in oil (optional)

Directions:

1. Sprinkle the grated zucchini with salt and set in a colander to drain for 15 minutes. Squeeze out as much liquid as you can using your hands or the back of a spoon. The drier the zucchini, the better the cakes will stay together.
2. In a large bowl, mix together the beaten egg, garlic, basil, thyme, and lemon zest. Add the zucchini, breadcrumbs, and capers and sun dried tomatoes if using. Add salt and pepper to taste.
3. In a large non-stick skillet, heat some olive oil over medium heat. Scoop out about a half-cup of batter into the pan, spreading it out slightly.
4. Cook until the bottom is firm enough to flip. Cook on the other side until firm. Keep warm on a plate in the oven until all the cakes are cooked.
5. To serve, top with a dollop of Greek yogurt or your favorite pasta sauce.

These freeze well, too!

Servings: 2

Nutritional Information:

• Fat: 4.2g
• Carbohydrates: 32.5g
• Calories: 243.8
• Protein: 19.3g

Source: Sparkpeople

How to Eat a Healthy Diet

In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.

Healthy Diet: The Building Blocks
The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid updated in 2005, suggests that for a healthy diet each day you should eat:

• 6 to 8 servings of grains: These include bread, cereal, rice, and pasta and at least 3 servings should be from whole grains.
• 2 to 4 servings of Fruits and 4 to 6 servings of Vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. A serving of raw or cooked vegetables is equal to 1/2 cup, a serving of fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamp, poultry and fish is to bake or boil them.
• Use fats, oils and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils and sweets.

Healthy Diet: Eat Right and the Right Amount!

For more information you can go to www.myfoodpyramid.org

The Magical Cooking Technique That Will Get You to Eat Your Veggies

You think you hate vegetables? This foolproof and rather quick cooking technique will have you gobbling up those loather vegetables and begging for seconds.
So what's the secret?
Roasting!
Roasting concentrates the natural sugars in vegetables and caramelizes the outside, giving those humble vegetables a sweet, rich flavor, a crispy coating and a soft interior.

The technique is simple:

1. Empty out your crisper. Example: radishes, carrots, turnips, potato, zucchini, and onion.
2. Chop all the vegetables into small pieces (make them bite size is nice, but you can leave them larger.)
3. Spread them in a single layer on a baking sheet (Cover the pan with foil for easy clean up)
4. Sprinkle some salt, pepper and dried herbs then drizzle on some olive oil (about 2 tablespoons)
5. Put them in a 425 degree oven for about 20 minutes, then place them under the broiler for another 5 minutes or so (keep a close eye on the broiler so your vegetables don't burn)

More tips:

• Coat vegetables in your favorite vinaigrette or sprinkle on a flavored vinegar before baking.
• To more evenly coat your vegetables, place vegetables in a bowl and then drizzle on dressing, or herbs and oil. Mix well with your hands.
• Almost any vegetable works: onions, peppers, garlic, squash, zucchini, turnips, parsnips, carrots, celery, asparagus, broccoli, cauliflower, eggplant, green beans, mushrooms...you're only limited to your imagination.
• Make sure vegetables are roughly the same size to help them cook at the same time.
• Leave peels on vegetables for added nutrition.

10 Ways to Fit in Exercise

The benefits of regular exercise are unrivaled: Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being fit also can help you stay mentally sharp.
While most people know they should exercise, you may not know where to start or how to fit it into a busy schedule. The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) recommend that healthy adults get at least 150 minutes of moderate-intensity aerobic activity spread out over 5 days a week.

Here are 10 Ways to Get in Exercise:

1. Be less efficient: People typically try to think of ways to make daily tasks easier. If you make them harder, you can get more exercise. Example: Bring in one bag of groceries from the car at a time so you can make more trips".
2. Shun labor- saving devices- Wash the car by hand rather than taking it to the car wash, push meow your yard instead of using the riding lawn mower.
3. Going somewhere? Take the long way- Walking up and down a few flights of stairs each day can be good for your heart.
4. Be a morning person- Studies show that people who exercise in the morning are more likely to stick with it.
5. Write it down- Weather morning, afternoon, or evening pick the time that is most convenient for you to exercise and write it down in your daily planner.
6. Watch your step- Investing in a good pedometer can help you stay motivated.
7. Hire the Right help- While weight training is important, if you don't know what you are doing you run the risk of injuring yourself or not being effective. You can by a weight-training DVD and follow along in your living room.
8. Keep records- Grab a diary or logbook, and every day that you exercise, write down what you did and for how long.
9. Phone a friend- Find someone who likes the same activity that you do, walking in the neighborhood, riding bikes, playing tennis and make a date to do it together.
10. Do what you like- Whatever exercise you choose, be sure it's one that you enjoy. You're more likely to stick with it if it's something you have fun doing rather than something you see as a chore.

If you can't fit 30 minutes a day into your schedule, get more exercise simply by being less efficient with your chores and adding a little extra walking distance in as you go.

10 Strategies for Success

Use these ideas to Meet Your Goals:

1. Start Small- The biggest mistake people make is accelerating too soon. You can't lose 20 pounds in a week! But you can lose one. Taking same steps will help you be more successful.
2. Get it on Paper- Whether setting your first goal, tracking daily progress, or sharing your deepest thoughts, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus on Everyday Habits- Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always see Your Goal- Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be Consistent- Consistent action, no matter how small, has more power than you ever imagined.
6. Never Stop Learning- A healthy lifestyle is a process- a journey more than a destination. You can always learn more about nutrition, fitness and even yourself that can help you be just a little bit better tomorrow.
7. Come out of Seclusion- Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.
8. Allow for Setbacks- Accept the fact right now that you will make mistakes, and that it can be a positive thing.
9. Trust Your Plan- You'll have up weeks and down weeks, and frustrating weeks that make no sense at all. Tools and strategies you're learning will help you build a plan that makes a healthier lifestyle.
10. Have Fun! Who says getting healthy has to be a chore, a burden to be endured or suffered through? This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride!

Broccoli Everyone Will Love

Ingredients:

• 1 crown fresh broccoli, chopped, or 1 10oz bag frozen broccoli
• 1 lemon
• 1 T olive oil
• 2 Cloves garlic, minced

Directions:

1. Heat olive oil in a large saute pan with a lid over medium heat.
2. Add garlic and cook until it starts to turn golden brown. Add zest of the lemon and stir
3. Add broccoli and cover (Note: If using fresh broccoli, add about 1/3 c water to the pan)
4. Cook until broccoli heated through and has reach the desired tenderness.
5. Squeeze on lemon juice and stir well to coat. Season with salt and pepper.

Nutritional Information:

Fat: 7.2g

Carbohydrates: 10.6 g

Calories: 111.2

Protein: 4.6g

Number of servings: 2