Healthy Villages

New Website!

2010-02-03T09:13:00.000-08:00

Check out our new website!
We will now be only updating the new webpage so please change your bookmarks to the new site.

http://www.thehealthyvillages.com/

If you have any questions or problems getting on the site please let Melissa Daugherty know.

Thanks

Zucchini Pancakes

2010-01-29T13:38:00.000-08:00

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:

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.
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.
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.
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.
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

2010-01-29T13:30:00.000-08:00

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

2010-01-21T13:26:00.001-08:00

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:

Empty out your crisper. Example: radishes, carrots, turnips, potato, zucchini, and onion.
Chop all the vegetables into small pieces (make them bite size is nice, but you can leave them larger.)
Spread them in a single layer on a baking sheet (Cover the pan with foil for easy clean up)
Sprinkle some salt, pepper and dried herbs then drizzle on some olive oil (about 2 tablespoons)
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

2010-01-21T13:13:00.000-08:00

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:

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".
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.
Going somewhere? Take the long way- Walking up and down a few flights of stairs each day can be good for your heart.
Be a morning person- Studies show that people who exercise in the morning are more likely to stick with it.
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.
Watch your step- Investing in a good pedometer can help you stay motivated.
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.
Keep records- Grab a diary or logbook, and every day that you exercise, write down what you did and for how long.
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.
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

2010-01-07T08:09:00.001-08:00

Use these ideas to Meet Your Goals:

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.
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.
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.
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.
Be Consistent- Consistent action, no matter how small, has more power than you ever imagined.
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.
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.
Allow for Setbacks- Accept the fact right now that you will make mistakes, and that it can be a positive thing.
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.
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

2010-01-07T08:04:00.000-08:00

Ingredients:

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

Directions:

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

Cajun Chicken Caesar Salad

2009-12-30T13:22:00.000-08:00

Ingredients:

1/2 large boneless, skinless chicken breast
Cajun Spice (to taste)
hot sauce (to taste)
2 cups romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

Direction:

Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center).
Toss lettuce, dressing and chicken to evenly distribute throughout salad. Add Parmesan cheese to taste, and serve.

Make 1 serving

Nutritional Information:

Fat: 3.3 g
Carbohydrates 7.4g
Calories: 196.1
Protein 31.7g

Sparks Peoples recipe

14 Tips for Starting and Sticking with it!

2009-12-30T13:03:00.000-08:00

To help get started and stay on track, here are a few tips:

Throw Away- the bathing suit you wore in high school... and the memory too. It's normal to have a mental image of yourself when you last exercised. But if that image is from high school, you could be in big trouble. Even if it's from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make a new memory!
Prepare- We already know you don't have the time, so write it down like an appointment every day. You wouldn't cancel an appointment, why would you cancel on yourself?
Start Slowly- Do much less then what you're capable of. Take a 20 minute walk if you're returning to exercise. You might feel like it's not enough, but it's a good start.
Get the family involved- Run while your daughter rides her bike. Go to a local track and let the kids play their own games while you run/walk.
Where are your friends? Four words, four reason- motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
Put the pain in perspective- When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month) 230 dinners and one family vacation! What's the big deal?
Allow yourself to slow down- You're driving this bus! For the first time today, you are in control.
Sign up for a race- It's a goal to strive for and adds a little meaning to your everyday workout.
Run/walk in public- Be proud of your accomplishment. take in all the sites and be an inspiration to others.
Just show up- Go to the gym, class or the park. Once you're there, it's hard to say no. 98% of life is showing up!
Eat- Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolishm will slow down.
Understand your energy cycle- there aer peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
Wallow in your greatness- You can exercise to become a better exerciser or you can exercise to become a better mother, a better fater, doctor, or a better friend or you can exercise to become BETTER. Be proud of that accomplishment.
Have fun- Where's your childlike spirit? When you can make workouts "playouts" you've got it made.

Don't give up on yourself! After all, it's never too late to be that healthy person you might have been.

2009-12-23T08:52:00.001-08:00

Happy Holiday!

Peppermint-Dark Chocolate Slice and Bake Cookies

2009-12-23T08:43:00.000-08:00

Ingredients:

1 large egg
1 egg white
1/2 tsp vanilla extract
2 sticks "I Can't Believe It's Not Butter" cooking and baking blend, softened
3/4 cup granulated sugar
1 1/2 cups whole wheat pastry flour
1 cup white whole wheat flour
1/2 cup dark chocolate chips
4 sugar-free candy canes

Directions:

Preheat oven to 375 degrees Fahrenheit
Mix eggs and vanilla in a small bowl. Beat butter blend with mixer and slowly add sugar. Beat until smooth. Add egg mixture and blend until incorporated. Add the flours and blend on low until a dough is formed.
Divide the dough in half. Place a piece of plastic wrap on the counter. Place half of the dough on the wrap. Using a floured hand shape into 9-inch long roll. You can shape into rectangle, square or pyramid, depending on the shape of cookie you desire. Cover with plastic wrap and chill for 45 minutes or until dough is firm. Repeat with the rest of the dough.
Line cookie sheets with parchment paper or use silpats. Slice dough into 1/4 pieces. To assure even baking, place 1 pan on upper-middle rack and 1 pan on lower middle rack. Bake for 5-7 minutes. Rotate cookies front to back and change racks. Continue baking until golden brown about another 7 minutes. Cool on rack.
Melt the chocolate chips. Crush the peppermint by placing in Ziploc bag and lightly hit with a rolling pin. Spread 1/3 of the cookies with melted chocolate and sprinkle with small amount of crushed peppermint.

Make 6 dozen

Nutritional Information:

Fat: 3.1 g
Carbohydrates: 5.9g
Calories: 55.3
Protein: 0.6 g

By: sparkpeople

7 Healthy Holiday Tips

2009-12-23T08:25:00.000-08:00

Here are seven great tips to remember this Holiday season to stay healthy:

Don't Skip out on sleep- Though it is tempting to enjoy a couple of holiday cocktails at a social gathering to ensure you'll get some shuteye the rule is to never have two drinks in a row, opt to have water or club soda between.
Start with a mind-body workout routine- Take a few minutes in the beginning of the day before people get around to workout. This will help you stick to your routine.
Forgive yourself for slipping up- When it comes to emotional eating, wee need to first come to the fundamental realization that we're mess-ups. Too often in life, we expect ourselves to be more perfect than is humanly possible. So do not give up if you miss a day or two of exercise.
Don't give in to holiday weight gain- It is a myth that we gain 7-10 pounds during the holiday. Actually only about 1 to 2 pounds are gained. A good suggestion is to eat 100 calories less per day during holidays get rid of weight you would have gained and set standard for the new year.
Get in that exercise- Yes, it seems like it repeats tip 2, but it can not be said enough. No matter how busy you are, no matter how stressed you get, work out!
Don't make the meal the focus of the holiday- A suggestion is to eat an early meal and then do something active. Play family football, play a game on the Wii do something that keeps you moving.
Eat natural foods to boost immunity-Eating plenty of broccoli, which helps clean out the liver, and taking a multivitamin with omega-3 and making sure to get a daily dose of vitamin A,B,D and E.

Keep these tips in mind and go into the Holidays with the thinking that you are not going to forget all your health goals!

Tip of the Day

2009-12-14T13:34:00.000-08:00

Buy healthy, convenient breakfast foods like cereal, yogurt, fruit and oatmeal. Most people who maintain weight loss eat breakfast regularly.

Chewy Molasses Ginger Cookies

2009-12-14T13:28:00.000-08:00

Ingredients:

1/3 Cup butter or margarine, softened
3/4 Cup packed Brown Sugar
1/4 Cup Dark Molasses
1 tsp Ginger, ground
1 tsp Cinnamon, ground
1 Egg
1 1/2 Cup all purposes wheat flour
1/2 Cup Whole Wheat Flour
1/2 Cup tsp Cinnamon
1/4 Cup Granulated Sugar

Direction:

Beat the butter on medium-high speed in a large mixing bowl for 2 minutes. Beat in the brown sugar. Add the Molasses, ginger, and cinnamon, mix thoroughly.
Add the egg. Mix in as much of the flour & wheat flour as you can with the electric mixer. Stir in any remaining by hand.
Refrigerate for 1 hour
Heat oven to 350 degrees
Spray 3-4 cookie sheets with non-stick cooking spray. Shape into 1 inch balls, roll in granulated sugar mixed with cinnamon.
Place 2 inches apart on prepared baking sheets.
Bake for 8-12 minutes, until cookies are set and tops crack

Yields: 48

Nutritional Information

Fat: 1.4g
Carbohydrates: 9.6g
Calories; 53.3
Protein: 07.g

Holiday Spice Cut-Out Cookies

2009-12-14T13:15:00.000-08:00

Ingredients:

1 Cup "I can't Believe It's Not Butter" baking blend
1/2 Cup organic can sugar
1/4 Cup Molasses
1/4 Cup Orange Juice
1 1/2 tsp Cinnamon, ground
2 tsp ginger, ground
1 tsp allspice
3 Cups whole wheat flour

Creamy Decorator's Frosting:

1 Cup Powdered sugar
1/2 tsp Vanilla extract
1-2 Tbsp Skim milk
Few drops of food coloring, as desired

Directions:

Preheat oven to 350 degrees

Beat the butter blend using a mixer until softened. Add sugar and beat until smooth.
Add molasses and orange juice and blend.
Mix the flour with the spices and then add the wet mixture. Store until dough is formed.
You may roll out dough at this point, but the whole wheat flour will absorb the liquid from the orange juice and blend the flavors better if let to chill for 30 minutes
Divide the dough in half and roll one half to 1/8inch thickness. Flour the cutter and cut out the cookies. Place on cookie sheet that has been lined with parchment paper or use silicone baking sheet liners. These will not spread much so they can be placed about 1/2inch apart.
In order to assure a more evenly baked cookie, place one cookie sheet on the upper third of the oven rack and the other cookie sheets front to back. Bake another 5 minutes. Cool on rack. Be sure to cool completely before decorating.

Yields: 5 dozen 2 2/2 inch cut-out cookies

For the frosting:

Mix all ingredients in small bowl until the mixture is smooth and easy to spread. Add more milk if needed.

Nutritional Information:

Fat: 3.1g
Carbohydrates; 9.4g
Calories: 66.9
Protein: 0.9g

Breakfast Casserole

2009-12-02T06:43:00.000-08:00

Ingredients:

12 ounces light (50% less fat) breakfast sausage
1 teaspoon poultry seasoning
4 1/2 cups sourdough bread cubes or croutons
8 ounces shredded reduced fat sharp cheddar cheese
1 teaspoon mustard powder
2 large whole eggs
4 egg whites or 1/2 cup egg substitute
2 cups low fat milk

Directions:

Crumble sausage into a medium nonstick skillet. Cook over medium heat until nicely brown, breaking up into bits with spatula as it cooks. Sprinkle with poultry seasoning. Coat a 9 x 13 inch baking dish with canola cooking spray and set aside.
Add sausage to large bowl along with toasted bread squares, cheese, mustard powder, and salt, if desired. Add whole eggs, egg whites (or egg substitute) and milk to mixing bowl, and beat on medium-low speed until smooth and completely blended.
Drizzle egg-milk mixture over the sausage and bread mixture; stir to blend. Pour into the prepared baking dish, spread top evenly, cover with foil, then chill in the refrigerator for 8 hours or overnight.
Preheat oven to 350 degrees and bake, covered in foil, for 45 minutes. Uncover the foil, and reduce the temperature to 325 degrees. Bake for about 20 minutes longer or until set.

Makes 8 servings

Nutritional Information:

Fat: 11.7g
Carbohydrates: 16.4g
Calories: 282.6
Protein: 26.3 g

7 Tips for Healthy Meal Planning

2009-12-02T06:33:00.000-08:00

Healthy meal planning does not need to be difficult and time consuming. By using a few of these tips and enjoy the extra time you'll discover as a result.

Use a slow cooker- Simply set everything up in the morning or the night before and enjoy warm, home cooked meal when you're through with your busy day.
Overcook- Make different versions using the same main ingredient. For example cook chicken cutlets all at once then you can use them for a variety of foods.
Double a recipe- As long as you'll be cleaning those pots and pans, make more than one meal. Simply double or triple the recipe, label and freeze for later use.
Have breakfast for dinner- Breakfast can include a goldmine of healthy foods; high fiber cereals, whole grain pancake or waffles, fresh fruit smoothies, eggs and much more.
Keep a running food shopping list- by keeping a running list in your kitchen, you'll find it easy to keep healthy foods on hand.
Use some supermarket smarts- When food shopping, keep things quick, easy and healthy with precut, prewashed vegetables, fresh fruit, whole grain breads, nuts, beans and quick cooking lean protein.
Menu planning and food preparation- There are so many great options available to make meal planning quick and easy.

Healthy meal planning doesn't have to be difficult or time consuming at all! It can be quick, easy and delicious with just a little bit of creativity and the willingness to do things just a little differently.

Chef Meg's Vegetable and Fruit Stuffing

2009-11-25T07:05:00.000-08:00

Ingredients:

10 cups white bread, dense, cut into cubes
2 strips turkey bacon, stretched and dices
1 cup chicken or vegetable stock, low sodium
1 T. butter, unsalted
2 yellow onions, diced
5 granny smith apples, peeled, cored and diced
2 cups fennel, chopped
2 stalks celery, diced
pinch salt
1/2 t pepper
1/2 t. oregano
6 dates, dried and chopped or 6 apricots, dried and chopped
1/2 c egg beaters
2 T. parsley, flat leaf, chopped

Direction:

Preheat over to 350 degrees
Toast bread cubes until light golden in color, about 12-15 minutes, set aside and cool.
Increase oven temperature to 375 degrees
Place turkey bacon in a heavy saucepan. On top of stove cook over moderate heat just until the fat is melted and the meat starts to brown.
Remove from pan, chop into small dice and reserve.
Drain off any excess fat and discard
Melt butter in the saucepan. Add onions and saute until golden in color.
To the onions, add the diced bacon, apples, fennel and celery. Cook, stirring for 3-5 minutes.
Spray a 13 x 9 baking dish
Combine toasted bread, vegetables mixture, and stock to a large bowl.
Mix in herbs, seasonings, fruit, and beaten eggs.
Transfer to baking dish
Cover with foil that has been sprayed with pan spray
Cook 30 minutes. Remove foil and bake until top is browned about 20 minutes

Makes 12 three fourth cup servings

Nutritional Information:

Fat: 1.7g
Carbohydrates: 16.9 g
Calories: 88.8
Protein: 2.7 g

Recipe from SparkPeople user Chef-Meg

Pumpkin Curry Soup

2009-11-25T06:29:00.001-08:00

Ingredients:

1 Tbsp Butter
1 cup Finely Chopped onion
2 garlic cloves, finely chopped
1 cup diced celery
1 tsp curry powder
1/8 tsp ground coriander
1/8 tsp crushed red pepper
3 cups water
1 cup low sodium chicken broth
1 32 oz can pumpkin puree
1 cup fat free half and half

Directions:

Melt butter in large saucepan over medium-high heat
Add onion, celery, and garlic; cook for 3-5 minutes or until tender
Stir in curry powder, coriander, and crushed red pepper; cook for 1 minute
Add water and broth; bring to a boil
Reduce heat to low; cook, stirring occasionally, for 15-20 minutes to develop flavors
Stir in pumpkin and half-and-half, cook for 5 minutes or until heated through
Transfer mixture to food processor or blender ( in batches, if necessary); cover
Blend until creamy
Serve warm or rehear to desired temperature
Garnish with dollop of sour cream and chives

Preparation tip: Soup may be prepared the day ahead. Cool to room temperature after adding pumpkin and half-and-half. Cover and refrigerate. Just before serving, blend then reheat to serving temperature, but do not boil.

Nutrition Information:

Calories: 180

Total Fat: 5 g

Carbohydrate: 30 g

Protein: 8 g

Fiber: 11g

Sodium: 105 mg

Cholesterol: 0 mg

Iowa State University Extension

Chef Meg's Sweet Potato Tarts

2009-11-25T06:20:00.000-08:00

Ingredients:

8 oz Phyllo dough, thawed
2 c. sweet potato, steamed or roasted, flesh only
1/2 dark brown sugar
1/2 t. salt
1/2 t. pumpkin pie spice mix, plus additional 1/2 for dusting
1/4 c. low-fat evaporated milk
1 t. vanilla
1/2 c egg substitute or 2 egg whites
1/2 c. fat free whipped topping

Directions:

Preheat oven to 350 degrees, spray 24 mini muffin cups with nonstick cooking spray.
Remove Phyllo dough from packaging, slice into 1 inch strips, then cut each strip into 2 inch segments.
Using 3 layers at a time, fill the cups, spraying cooking spray between each layer.
Repeat process three times
Remove skin from sweet potatoes and allow to cool to room temperature.
Place Sweet potatoes, sugar, spice mix, milk and vanilla in the bowl of a food processor.
Blend until smooth. Add eggs and blend just to incorporate.
Fill cups to the top of the muffin pan
Bake 18-20 minutes, until custard is set and pastry starts to brown.
Once cooled, top with 1 teaspoon of fat-free whipped topping and a dusting of pumpkin pie spice mix.
Makes 12 servings (Two tarts per serving)

Nutritional Information

Fat: 2.0g

Carbohydrates: 29.8 g

Calories: 151.1

Protein: 3.3g

Recipe by SparksPeople user Chef_Meg

Cooking Class recipe- Sober Champagne

2009-11-19T16:34:00.000-08:00

Choose stemmed champagne glasses. Pour each glass half full with very cold diet ginger ale. Fill the glass with very cold apple cider. Serve at once while the bubbles are still rising.

Nutritive Values:
Calories: 55
Protein: 0gm
Carbohydrates: 12gm
Fat: 0gm
Sodium: 1 mg

Cooking Class recipe- Sparkling Mock Red Wine

2009-11-19T16:32:00.000-08:00

Give guests a low-calorie non-alcoholic beverage choice and insure their health and safety!

Choose stemmed wine glasses or tall slender glasses. Pour each glass half full of very cold diet lemon-lime carbonated beverage or similar beverage. Fill the glass with very cold cranapple juice. Serve at once while the bubbles are still rising.

Nutritive Values:
Calories: 83
Protein: 0 gm
Carbohydrates: 21gm
Fat: 0 gm
Sodium: 1 mg

Cooking Class recipe- Cheese Ball

2009-11-19T16:27:00.000-08:00

This delicious appetizer is lower in fat and higher in flavor than you can believe!

2 8-ounce packages Neufchatel cheese
1 8 1/2 ounce can crushed pineapple (in natural juice) drained
1/4 cup chopped green pepper
2 tablespoons chopped sweet onion
1 tablespoon beau Monde spice (Spice Island)
1 cup chopped nuts

Mix all ingredients except nuts. Divide into two balls. Chill 30 minutes for easier handling. Roll in nuts. Serve one now, freeze the other for a special occasion.

Nutritive values:
(1/8 of cheese ball)
Calories: 125
Protein: 3.5 gm
Carbohydrates: 5 gm
Fat: 10gm
Sodium: 64 mg

Tip: Spray your hands with vegetable spray when you shape the ball. This avoids the soft cheese sticking to your hands.

Cooking Class recipe- Pumpkin Bread

2009-11-19T16:19:00.000-08:00

This recipe also can be baked in two mini-loaf pans (check for doneness after 50 minutes).
Original:
3/4 cup pumpkin
1/2 cup sugar
1/2 cup vegetable oil
1 egg white
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup chopped nuts
155 calories
9 grams fat
53% calories from fat 0 mg cholesterol

Moderate fat:
1 cup pumpkin
1/2 cup sugar
1/3 cup vegetable oil
1 egg white
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup raisins
127 calories
5 grams fat
32% calories from fat 0 mg cholesterol

Low Fat:
1 cup Pumpkin
1/2 cup sugar
2 tablespoons vegetable oil or apple sauce
1/2 cup plain low-fat yogurt
3/4 cup all purpose flour
3/4 cup whole wheat flour
1 teaspoon baking powder
1 teaspoon soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/2 cup raisins
105 calories
2 grams fat
17% calories from fat 0 mg cholesterol

In a large mixer bowl beat together pumpkin, sugar, oil and egg or yogurt. In a medium bowl combine the flours, baking powder, soda, cinnamon and salt; add to pumpkin mixture, stirring just until moistened. Stir in the nuts or raisins. Pour into a greased 9x5x3 inch loaf pan. bake in preheated 350 oven for about 1 hour or until a wooden toothpick inserted near the center comes out clean. Cool on a wire rack for 10 minutes, then remove from pan and cool completely.

10 Healthy Party Appetizers!

2009-11-16T06:30:00.000-08:00

Did you know that overindulging on the weekends can lead to weight gain of nine pounds a year? To stay on track and still have fun with friends and family, serve some of these healthier party foods.

Bruschetta: Traditionally, this starter is made with thin slices of toasted bread rubbed with garlic and topped with tomato and basil. Get whole wheat bread slice it thinner and more uniform. 45 calories; 2 g. fat per piece
Smoked Salmon mousse: In a food processor, mix 6 ounces smoked salmon with light cream cheese, some dill, lemon zest and juice, and a handful of thin slice of English cucumber. 75 calories, 3 g fat.
Salsa: Jarred or homemade, spicy or mil, this is a no-fail appetizer. Serve it with baked or whole-grain chips, vegetables or pita chips. 50-70 calories a cup
Guacamole: Full of heart-healthy fats, increase your vegetable intake by adding extra chopped tomato, onion and bell pepper, plus cucumber. 75-80 calories, 7 grams of healthy fat per 1/4 cup servings.
Shrimp Cocktail: Shrimp is lean, and each one has 1 gram of filling protein. Protein takes longer to digest and keeps you fuller, longer. 10 Calories, no fat peer shrimp with a teaspoon of cocktail sauce.
Lighten up your dip: Skip the chips or serve baked ones. Use pretzels, pita crisps, baked crackers, etc. Better yet: Dip vegetables. Use low-fat yogurt, mayo or sour cream in place of full fat. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,300 calories and 150 grams of fat.
Chicken kabobs: Toss chicken chunks in a light marinade, then broil until crispy and cooked through. Serve on toothpicks. Thread 1 ounce strips of chicken onto skewers cut in half. Serve with peanut sauce, low-sodium teriyaki or even light ranch dressing. Great alternative to meatballs! 30 calories, no fat, 6.5 protein per ounce of chicken.
Popcorn: Popcorn is a whole grain, and 1 cup of air popped popcorn has just 30 calories. Spritz with nonstick spray, then sprinkle on oregano, black pepper and Parmesan cheese.
Fruit and cheese: Skip the crackers and serve cheese with fruit instead. Cheese is full of calcium and protein, and the fruit helps bring out its flavor. 115 calories, 7 g fat in once ounce of cheddar cheese (pair of dice) Swap low-fat for full-fat cheese.
Deviled Eggs: Halve the mayo in the recipe to save calories. These are another filling, healthy treat. Instead of your typical filling, try hummus salsa or even that smoked salmon mousse. It sounds strange, but it will look gourmet. 65 Calories, 3 g fat per half of an egg.

Holiday Part Tip: Slim Down Your DIps

2009-11-16T06:20:00.000-08:00

How many times have you gone to a party, only to find your only choices are a cheese ball and crackers and a bowl of greasy chips with thick and creamy onion dip.
Dips are easy and affordable party fare, and they can be healthy too! As you're preparing for your holiday parties, keep these tips in mind.

Use light mayo, low-fat cream cheese and skim milk in creamy dips.
Swap pureed white beans for half the mayo to creamy dips to boost calories and cut fat.
Serve dips with baked whole-grain crackers and vegetables.
Try pureeing roasted red peppers with low fat plain yogurt.
Serve smooth or chunky guacamole that's heavy on the vegetables.
Instead of using store-bought or your traditional homemade chip dip, use regular mayonnaise for half of the recipe and replace the other half with reduced fat sour cream. One cup of lower-fat sour cream will provide all the flavor and texture of mayonnaise but cut 1,3000 calories and 150 grams of fat.

Ditch the chips and dip and try one of these instead:

Grilled chicken chunks
Steamed broccoli or cauliflower
Bite size chunks of crusty whole-grain bread
Small wheat pretzels
Pita Chips
Bell peppers cut into triangles (Remove top and bottom, then core peppers. Slice down center so pepper lies flat, then cut into triangles).
Endive leaves
Inner leaves from Romaine lettuce.

Carrot Pumpkin Bars

2009-11-03T12:52:00.000-08:00

Ingredients:
Filling:

2 cups flour
1 1/4 teaspoon pumpkin pie spice
2 teaspoon backing powder
1 teaspoon backing soda
1 cup sugar
1/3 cup light butter/margarine, softened
1/2 cup brown sugar
2 eggs
2 large egg whites
1 can (15 oz) pumpkin pie filling
1 cup carrot, finely shredded

Cream cheese topping:

4 oz light cream cheese, softened
1/4 cup sugar
1 tablespoon skim milk

Direction:

Pre-heat oven to 350. Grease 15 x10 jellyroll pan
In small bowl; combine flour, pumpkin spice, baking powder & baking soda.
In large bowl; beat sugar, butter and brown sugar until crumbly. Add eggs, egg whites, pumpkin pie mix and carrots. Beat until well blended. Add flour mixture and mix until well blended. Spread onto greased pan.
Prepare Cream Cheese topping: Mix together cream cheese, sugar and milk until thoroughly blended.
Drop teaspoon-fulls of topping over pumpkin batter and swirl mixture with a butter knife.
Bake for 25-20 minutes or until cake tester (inserted in center) comes out clean. Cool in pan completely on wire rack before cutting into squares.

Makes 48 squares

Nutritional Information:

Fat: 0.9g
Carbohydrates: 13.6g
Calories: 67.2
Protein: 1.4g

Pumpkin Treat

2009-10-29T11:39:00.000-07:00

Ingredients:
1 can Pumpkin
1 box sugar free, fat free vanilla pudding
1/2 tbsp pumpkin pie spice
1 serving light whipped desert topping

Directions:

Mix together all ingredients except desert topping
Blend well in a bowl
Dip out 1/2 cup serving and refrigerate the rest
Top with 1 serving of whipped desert topping.

This makes for a great low fat, low calorie dessert in the fall!

Nutritional Information:

Fat: 0.8 g

Carbohydrates: 18.1g

Calories: 127.7

Protein: 1.6 g

Halloween Tricky Treats

2009-10-29T11:26:00.000-07:00

During Halloween, it seems like kids and adults alike care more about the candy than the costumes! Here are a few favorite treats at Halloween time that pack a lot of calories.
Pumpkin Flavored Baked Goods- Pumpkin itself is a healthful food. Plain pumpkin puree contains a dose of vitamin A and fiber for a small amount of calories. But pair it with sugar, cream cheese frosting, shortening and butter and you've got a high-cal treat dressed in a healthy-looking orange outfit!
Trick:You can bake your own pumpkin treats using less sugar and fat, plus whole-grain goodness. Use a mini muffin tin to help with keep your portions in check and steer clear of these seasonal baked goods!
Hot Seasonal Beverages- Sometimes there is noting more enjoyable than sipping a hot drink on a crisp fall day. Many coffee joints offer special seasonal beverages during the holidays. While plain coffee is low-cal, seasonal lattes and drinks contain a lot of sugar, and most boast a heavy dose of cream, too.
Trick: Order a small beverage (if you must) and lighten the load by requesting fat free milk and holding any whipped topping. Freshly brewed tea can be a great alternative that is virtually calorie- free.
Caramel Apple- Yes, it's obvious. If you cover a healthy fruit with sugar, it becomes a less healthy choice. Simple caramel apple seem innocent, but they can pack 300 calories onto that little wooden stick!
Trick: Enjoy your apples by cutting them into wedges and dipping them into low fat caramel dip, fat free vanilla yogurt or peanut butter.
Chocolate Fun Size Candies- At an average of about 100 calories a pop, these popular fun-size treats can really add up! Sure they're smaller, but how often do you stop after just one!
Trick: Start reading fun-size labels before throwing out the package so that you're no eating blindly; these calories do count. Fun size peppermint patties and Twizzles have about half of the calories of the average chocolate bar but keep in mind these can still add up!

Don't make excuses about desserts or baked treats being "healthful" just because apple or pumpkin is in the name and monitor your intake of tiny-size treats, which can easily add up to BIG numbers of calories. Think about what these seasonal treats are doing for your body and put your label reading skills to work and stay in control of your choices!

Snowboard Swooshing Squash

2009-10-22T13:07:00.000-07:00

Makes 6 servings
Ingredients:

2 cups summer squash, sliced
2 cups zucchini squash, sliced
1/2 cup onion, chopped
4 teaspoons garlic, minced
1 teaspoon cumin
Cooking spray
1/4 cup canned green Chile's, diced
1/2 cup frozen yellow sweet corn
1/4 cup fat-free sour cream

Instructions:

Heat non-stick skillet to medium high and lightly saute the summer squash, zucchini, onion, garlic and cumin until just soft.
Toss with rest of ingredients
Place in a 1 quart casserole dish that has been sprayed with cooking oil.
Microwave 3 minutes on high or until thoroughly heated

Nutrition information: 70 calories, 2 grams of total fat, 11 grams carbohydrate, 2 gram protein, 2 gram fiber, 26 milligrams sodium, 1 milligrams cholesterol.

Is it okay to exercise if I have a Cold?

2009-10-22T12:58:00.000-07:00

With cold and flu season here people always ask "Is is okay to exercise if I have a cold?". Will exercises really help prevent cold and flue? How soon after an illness can I return to regular activity?

According to an expert from the American College of Sports Medicine, "multiple studies have shown a 25% to 50% decrease in sick time for active people who complete at least 45 minutes of moderate-intensity exercise most days of the week".
Despite your best efforts, you might still end up getting the sniffles this winter. So what are some guidelines to follow when it comes to exercise?

If you've got a cold that's above the neck (runny or stuffy nose, sore throat, etc.) then you should be okay to exercise if you're feeling up to it.
If you have a cold that's below the next (in your chest) or if you have other symptoms like a fever or swollen glands, it's better to rest.
Listen to your body. If you're not feeling good and you push it too much, the illness can end up hanging around longer.
Once you're well again, ease back into exercise. You might find it takes a week or two (or maybe even longer, depending on how sick you were) to get back up to your pre-illness level.

6 Reasons to Add Strength Training to Your Workout

2009-10-13T10:22:00.000-07:00

Strength Training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

Protects bone health and muscle mass
Makes you stronger and more fit
Helps you develop better body mechanics
Plays a role in disease prevention
Boosts energy levels and improves your mood
Translates to more calories burned

Don't limit yourself to thinking that lifting weights, expensive machines or gym membership is the only way to do strength training. Push ups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.

Fat Free Sweet Potato Fries

2009-10-06T11:36:00.000-07:00

Step 1

Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange on a baking pan misted with nonstick cooking spray.

Step 2

Combine 1/2teaspoon each salt, ground cumin, chile powder, and paprika and 1/4 teaspoon pepper; sprinkle over potatoes.

Step 3

Bake for 20minutes at 425 degrees F or until potatoes are brown and tender, turning once. Makes 4 servings.

Nutrition facts

76 calories
0 fat

Recipe taken from Fitness Magazine July/August 2009

Fast-n-Easy Southwest Chicken Chili

2009-10-02T07:12:00.000-07:00

Prep time:5min ,Cooking time 15min

Ingredients:
24 ounces boneless,skinless chicken breast, 2Tablespoons dried onion
cooked and cubed 3Tablespoons chili powder
1 1/2cups water 2cups cooked brown rice
1 can(14 ounces)diced tomatoes
1 can(10 ounces) tomato puree
4ounce can diced jalapeno, drained

Instructions:
Put all ingredients together in a medium pot or large pan, bring to a simmer and cook for about 15 minutes.

Recipe provided by Spark Recipes.com

Fast/Fabulous Fruit Salad

2009-09-23T06:23:00.000-07:00

Ingredients:
1 box (1.3oz) sugar free/fat free instant vanilla pudding mix
2 cups non-fat milk
8oz. fat free vanilla yogurt
2 cups fruit (bite size pieces)

In medium bowl, combine milk and pudding. Beat with wire whisk for 2 minutes. Gently mix yogurt with pudding mixture. Finally, gently fold fruit into mixture. Refrigerate until ready to serve, at least 5 minutes, 30minutes best. Fruits that can be used are strawberries,blueberries, peaches, bananas, grapes, or kiwi. Canned fruit can also be used after it is drained and rinsed.

Nutrition facts: 2/3 cup serving size

57 calories
0.3g fat
1.6mg cholesterol
211mg sodium
0.7g fiber
10.5g carbohydrates
3.3g protein.

Source from University of Massachusetts Extension

Baked Potato Soup

2009-09-16T06:19:00.000-07:00

Baked Potato Soup

Ingredients:
7 large baked potatoes 2c chicken stock, low sodium
3T butter, unsalted 4c skim or 1% milk
1 1/2c onion, diced fine 1/4t white pepper
3cloves garlic, minced 2 bacon strips,cooked/crumbled
1/2c celery, diced fine 3T Scallions, chopped
3T flour 1c cheddar cheese, shredded

Directions:
Remove skin from the baked potatoes and chop into 1-inch cubes. In a large saucepan, heat butter over medium until melted and frothy. Add onions and cook for 2minutes. Add celery and garlic to the saucepan and continue to simmer for 3 minutes. Lower the heat slightly. Add flour to the pan and stir with a wooden spoon and cook for 2 minutes;make sure to scrape the spoon against the bottom and edges of the saucepan to pick up any of the mixture that might settle on the bottom of the pan. Slowly whisk in the stock until all is incorporated. Add diced potatoes to the mixture. Slowly add the milk. Once the milk is added do not boil the mixture and stir occasionally. Cook soup over medium to low heat for about 20 minutes. While soup is cooking, cook bacon until crisp in a skillet. Remove bacon from pan and blot excess fat with a paper towel. Crumble bacon and set aside for garnish. If you prefer a smooth soup, puree mixture using food processor or blender. Serve in bowls and garnish with chopped scallion, bacon, and 3/4T of chees. Makes 15 one cup servings.

Calories 259.3
Total fat 8.6g

Recipe supplied by SparkRecipes.

Fruit Kabobs

2009-08-27T08:23:00.000-07:00

Ingredients:

1 (8 0z) package cream cheese, softened
1 (7 0z) jar marshmallow cream
1/4 teaspoon almond extract
8 (10-inch) skewers
32 Red Grapes
32 Fresh Strawberries, hulled
3 Cups cubed cantaloupe
32 Colby Jack Cheese Cubes

Preparation:

In a medium bowl, combin cream cheese, marshallow cream and almond extract. Mix well. Cover and refrigerate 1 to 2 hours before serving.
Meanwhile, on sixteen skewers, alternately thread the grapes, strawberries, cantaloupe and cheese cubes. Repeat once on the skewer.
Serve the fruit kabobs with cream cheese dip.

Nutrition Facts:

Total Fat: 4.5 g
Carbonhyrdates: 18g
Calories: 130Kcal
Cholesterol: 15mg

Top 5 Reasons to Love A.M. Exercise

2009-08-27T08:15:00.001-07:00

More than 90% of those who exercise consistently have a morning fitness routine! If you want to exercise on a regular basis, the odds are in your favor if you squeeze your workout into the a.m.

Here are 5 Top Reasons to Exercise in the A.m.:

Exercising early in the morning "jump starts" your metabolism, keeping it elevated for hours, sometimes for up to 24 hours!
Exercising in the morning energizes you for the day, not to mention that gratifying feeling of virtue you have knowing you've done something good for yourself.
Studies have shown that exercise significantly increases mental acuity, a benefit that lasts for four to ten hours after your workout ends.
Assuming you make exercise a true priority, it shouldn't be a major problem to get up 30 to 50 minutes earlier. Especially since regular exercise generally means a high quality of sleep.
When you exercise at about the same time every morning, your regulating your body's endocrine system and circadian rhythms.

Remember these tips to help you have a morning exercise routine!

Salad on a Stick!

2009-08-19T13:38:00.000-07:00

Ingredients:

4 wooden skewers
1/2 large cucumber, sliced 1/2 inch-thick
1/2 red bell pepper, cut into squares
2 (1/2 inch thick) sliced salami,quartered
8 whole mushrooms
2.5 oz mild cheddar cheese, cubed
4 grape tomatoes
Salad dressing, optional

Preparation:

On each of the 4 wooden skewers, thread cucumber slice, bell pepper square, salami, whole mushrooms and cheese cube. Repeat. Top each skewer with a grape tomato.

Serve with your favorite salad dressing, if desired.

Makes 4 servings

Know Your Menu Watch Words

2009-08-19T13:29:00.000-07:00

There are a few words that easily slip your mind when ordering food that could be keeping you from making a health choice.

When you go out to eat, just go prepared. Know which words to look for and which to avoid. Below is a quick list of "safe" Green Flag and "Warning!" Red Flag options that even young children can understand. Challenge your kids to see how many "Red Flags" and "Green Flags" foods they can find, and let them choose their own meal out of "Green Flag" options.

The watch words below are a guide. Still, food items can be very healthy or unhealthy regardless of the use of any of these words. There are times when thee words are used to mislead you. So use this along with your good judgment to steer clear of the bad stuff. More often than not, you'll end up making a smart decision.

Green Flag:
Steamed
Reduced
Baked
Marinated
Seasoned
Fat Free
Whole Wheat
Multi-grain
Vegetarian
Light
High Fiber
Fresh
Red Sauce
Vinaigrette

Red Flag:
Breaded
Fried/ Deep Fried
Creamed/Creamy
White Sauce
Crispy
Cheesy
Buttery
Loaded
Bottomless
Au Gratin
Country-Style
Volcano

By keeping these things in mind will help you make healthier choices!

Cobb Salad Wraps

2009-08-13T09:05:00.000-07:00

Ingredients:

8 oz Chicken Breasts, cooked and shredded
1/2 c. avocado, chopped
4 turkey bacon strips, cooked and crumbled
1 celery rib, thinly sliced
2 T crumbled blue cheese
2 T lemon juice
1 T honey
1 1/2 t Dijon mustard
1 garlic clove, minced
1/4 t. Dill weed
1/4 t Salt
1/8 t. Pepper
1 T Olive oil
5 Romaine leaves, torn
4 whole wheat flour tortillas warmed
1 medium tomato, chopped

Instructions;

In a small bowl, combine the chicken, avocado, bacon and celery, onion and cheese
In another small bowl, combine the lemon juice, honey, mustard, garlic dill weed, salt and pepper
Whisk in the oil
Pour over the chicken mixture; toss to coat. Place romaine on each tortilla, top with 2/3c. chicken mixture, then with tomatoes.
Roll up each tortilla

Nutrition Information:

Calories: 352

Total Fat: 14.6

Cholesterol: 44.4 mg

Sodium: 754.9 mg

Total Carbs: 35.7 g

Dietary Fiber: 4.8g

Protein: 20.9 g

Healthy Kitcken, Healthy Home

2009-08-13T08:58:00.000-07:00

Anytime is a good time to give your kitchen a healthy inspection. Nasty foods and hidden pitfalls are just waiting to sabotage your efforts at keeping your family healthy.

Start with the fridge and pantry. Focus on replacing sugary and highly processed foods with complex carbs and healthy alternatives.

Throw out: Thick dressings, white rice, creamers, white pasts, white potatoes, chips, dip, soda, and mayonnaise.
Keep: Vinaigrette's, vegetables, nuts, sweet potatoes, whole wheat pasta, brown or wild rice, tomato sauce, oatmeal, salsa, yogurt, and natural applesauce.
Put on probation: Cheese, milk, butter, ice cream, eggs, cooking oil and beef.

Then move on to the rest of the Kitchen:

Learn to read food labels
Collect healthy, quick recipes
Toss out all those pizza coupons
Get a few water bottles to keep cold water handy in the fridge
Put a bowl of fruit and granola/breakfast bars by the back door.

Invest in:

Fresh produce
A pitcher with a filter for water
Spices so healthy food doesn't get boring
Healthy cookbooks
A sturdy cutting board
Plenty of containers to portion out prepared foods, store leftovers, and pack lunches.

Keep these things in mind when you clean your kitchen and see if they help you!

Southwest Summer Stir Fry

2009-08-05T11:55:00.000-07:00

Take advantage of sweet corn when ti's i n season! This recipe can be easily doubled for a larger gathering.

Ingredients:

2 teaspoons olive oil
1 small zucchini, diced
1 small green pepper, diced
1 small onion, diced
1 teaspoon ground cumin
1 1/2 cup fresh corn kernels (cut from 3 ears corn)
1 large vine-ripened tomato, peeled, seeded and diced
1 teaspoon honey
1/4 teaspoon sea salt
1/2 teaspoon Tabasco or other hot sauce
1/4 cup chopped fresh cilantro or parsley
2 tablespoons chopped dry-roasted peanuts, optional

Preparation:

In a work or large skillet, heat oi over medium-high heat. Add zucchini, green peppers and onions and cook, stirring, until the vegetables are tender, about 5 minutes.
Stir in cumin. Add corn and cook until it is just tender, about 3 minutes. Stir in tomatoes, honey, salt and hot sauce and cook for 3 minutes. Remove from the heat. Stir in cilantro or parsley and sprinkle with peanuts, if using.

Nutritional Information per Servings:

120 Calories
3.2g Fat
0.4g Saturated Fat
3.0g Protein
29g Carbohydrate
3.6g Fiber
191 mg Sodium

Source Healthy Living Kitchens

Snacking Healthy

2009-08-05T11:32:00.000-07:00

Snacking might be the missing ingredient that will help you reach our weight loss goals. But snacking doesn't serve to replace a meal. In fact, you should spread meals and snacks out by an hour or two, and snacks should total a couple hundred calories or less.

Munching between meals can actually reduce your overall caloric intake by curbing overeating at your next meal. By controlling later bringing, snacking can help you stay on track. You can actually use this to your advantage. If you know you are going out to a big dinner with friends later, for example, make sure you have a healthy snack before you head out so you're less likely to order a large entree.

Snacking isn't Grazing:
Mindless eating is often the downfall of many snackers. You may start with only a handful of your favorite crackers, only to finish the entire box, with out even thinking about it. Obviously, this example isn't the healthy snacking that can help you reach your weight loss goals.

To Avoid Grazing:

Fill a small plate with your snack and leave the kitchen!
Never bring the entire container with you in front of the television or computer.
If you stand around the snack table chatting at a party, you may find yourself reaching for food when the conversations lulls.
Limit yourself to a single serving.
Plan out your snacks just like you would a meal. Is one cookie worth the calorie cost, when you could eat a plate of fresh fruit instead.

Practice moderation: As with the rest of your diet, moderation is crucial when snacking. Don't sabotage your diet with unhealthy nibbles throughout the day; stick to nourishing food whenever possible.

Mousse a La Banana

2009-07-29T09:10:00.000-07:00

Ingredients:

2 tablespoons 1% milk
4 teaspoons sugar
1 teaspoon vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4 inch banana slices

Directions:

Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.
Pour mixture into a small bowl, fold in yogurt. Chill. Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving.

Makes 4 servings- Serving Size: 1/2 Cup

Nutritional Information:

Fat: 1.4g
Carbohydrates: 17.9g
Calories: 98.9
Protein: 4.6g

Deal with Weight-Loss Plateaus

2009-07-29T08:49:00.001-07:00

Weight-loss plateau is an integral part of weight loss. DO NOT BE DISCOURAGED! It is your body's way of protecting you for survival purpose. The weight-loss plateau occurs because your body thinks there is a famine and has slowed your metabolism in order to conserve calories. This will happen periodically throughout your weight-loss.

A few Exercise Tips:

Variety- Often we fall into a exercise routine- You have to mix up your exercise routine in order to consistently shock your system. A few ways to mix up your workout: Alternate the weights, change the number of repetitions, and change the exercise.
Intensity- The best way to speed up your metabolism is to boost the intensity of your training. You will burn more calories, challenge your body and literally force your metabolism to burn a little brighter.

Food Tips:

Eat More- The best way to fix this quickly is to give your body a little more food so it feels secure. Vary your calorie intake.
Reduce your sodium and DRINK LOTS OF WATER: Keep your sodium under 1,500 mg a day at most for as long as you can manage. You can achieve this in part by cutting all processed food out of your diet for two weeks.

Keep going! A plateau will usually break on its own after about three weeks!

Five-Spice Turkey & Lettuce Wraps

2009-07-22T07:57:00.000-07:00

Ingredients:

1/2 cup water
1/2 cup Rice, brown, instant
2 teaspoon oil, sesame
1 pound turkey, lean ground
1 tablespoon ginger, fresh
1 large pepper, red, bell
1 can water chestnuts, canned
1/2 cup broth, reduced-sodium chicken
2 tablespoon hoisin sauce
1 teaspoon five-spice powder
1/2 teaspoon salt
2 head(s) lettuce
1/2 cup fresh herbs
1 large carrot, shredded
1 teaspoon oil, canola

Preparation:

Bring water to a boil in a small saucepan. Add rice, reduce heat to low, cover and cook for 5 minutes. Remove from the heat.
Meanwhile, heat oil in a large nonstick pan over medium-high heat. Add turkey and ginger; cook, crumbling with a wooden spoon, until the turkey is cooked through, about 6 minutes.
Stir in the cooked rice, bell pepper, water chestnuts, broth, hoisin sauce, five-spice powder and salt; cook until heated through, about 1 minute
To serve, spoon portions of the turkey mixture into lettuce leaves, top with herbs and carrot and roll into wraps.

Nutritional Information:

Calories: 285
Saturated Fat: 3g
Sodium: 543mg
Dietary Fiber: 5g
Total Fat: 11g
Carbs: 24g
Cholesterol: 66mg
Protein: 26g

Recipe Source: eatingwell.com

Habits for Fit People: Add Activity- Not just Exercise to Your Day!

2009-07-22T07:33:00.000-07:00

You want to be a fit person, right? Here are some habits for keeping fit and staying healthy.

Add more activity to your day. This is not just exercise or planned workouts, either. You might not think about it often, but there's a lot more to a fit lifestyle than the time you spend exercising.
You may be thinking that since you work out regularly, you don't need to worry about doing additional active things each day. For example: you think I can park in the closest spot to the door at the store since I worked out earlier today or when some one ask you to go for a walk in the evening with them and you think "I better not over do it after that hard work out I did today".
Remember, there's more to fitness than just working out. You'll feel stronger, more energetic and fitter when you incorporate little bursts of activity into your day on top of your work out.

Here are a few ways you can bring more "activity" into your fit lifestyle, no matter how much time you have on your hands:

For dinner out, choose a place within walking distance of your house (up to 2 miles away) and walk to and from the restaurant.
At work, opt for the restroom furthest away from your workstation.
Take the stairs any chance you get: at work, the mall and even in your home.
Shun some labor-saving devices like remotes and dishwashers a few nights a week
When watching TV, try a few simple exercises like the plank, push ups, squats or lungs.
Play with the kids. Don't just be an onlooker!
For a fun night out with friends or family members, choose activities like bowling, ping-pong and miniature golf.
Sit on an exercise ball at your computer to help strengthen your core and posture muscles.

Keep these things in mind and you can become more fit!

Lemon-Garlic Shrimp & Vegetables

2009-07-15T10:28:00.000-07:00

Ingredients:

4 teaspoon oil, olive, extra virgin
2 large pepper(s), red, bell
2 pounds asparagus
2 teaspoon lemon zest
1/2 teaspoon salt
5 cloves garlic
1 pounds shrimp, raw
1 cup broth, reduced-sodium chicken
1 teaspoon cornstarch
2 tablespoon lemon juice
2 tablespoon parsley, fresh

Preparation

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute.
Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, Stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Makes 4 Servings

Nutritional Information (Per Serving):

Calories: 226
Saturated Fat: 1g
Sodium: 514mg
Dietary Fiber: 4g
Total Fat: 7g
Carbs: 14g
Cholesterol: 174 mg
Protein: 28g

Summer Party Survival Guide

2009-07-15T10:06:00.000-07:00

While a family cookout or a neighborhood barbecue is supposed to be a time to eat, drink and be merry, those of us trying to follow a healthy path can find such events to be more trying than entertaining. The endless platters of grilled meats. The bottomless bowls of mayo salads, and the parade of refined carbs.
A typical meal from a cookout can have more than 1,500 calories and almost as much fat as you should eat for an entire day. You can cut the calories in half and boost the flavor with a few simple tricks!

Choose extra lean ground beef or turkey to save 100 calories and more than half the fat of standard burgers.
Opt for fat-free or low-fat all-beef hot dogs, turkey dogs or veggie dogs instead of bratwurst.
Choose vegetables, ketchup and mustard and skip the cheese and mayo
Drink water instead of soda, sweet tea or lemonade.
Make macaroni salad with whole-wheat pasta to boost fiber.
Use light vinaigrette instead of ranch dressing of may-based sauces for potato salad and veggie dips.
Load up on fruit
Choose whole-grain buns, baked chips or pretzels and limit the baked goods.
Make kebabs using vegetables and lean meats for a lighter main dish.

No-bake Macaroni & Cheese

2009-07-08T11:02:00.000-07:00

Ingredients:

8 ounce(s) pasta, whole-wheat, elbow macaroni
1 package broccoli, frozen chopped
1 3/4 cup milk, lowfat
3 tablespoon flour, all-purpose
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon pepper, white
3/4 cup cheese, cheddar, shredded
1/4 cup cheese, Parmesan
1 teaspoon mustard, Dijon

Preparation:

Bring a large pot of water to a boil. Cook pasta for 4 minutes. Add frozen broccoli and continue cooking, stirring occasionally, until the pasta and broccoli are just tender, 4 to 5 minutes more.
Meanwhile, heat 1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined.
Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes. Remove from the heat and whisk in cheddar, Parmesan and mustard until the cheese is melted.
Drain the pasta and broccoli and add to the cheese sauce. Return to the heat and cook, stirring, over medium-low heat, until heated through, about 1 minute.

Nutritional Information:

Calories 412
Saturated Fat 7g
Sodium 640 mg
Dietary Fiber 7g
Total Fat 13g
Carbs 56g
Cholesterol 37 mg
Protein 22g

Recipe Source: Eatingwell.com

Exercise Tips for Vacation

2009-07-08T10:46:00.000-07:00

While vacation is a time to relax and take a break from work, stress and the usual routine. It should not be a break from your healthy habits. With a little planning, you can enjoy your vacation and still maintain your fitness level.
Whatever your plans- a family road trip, a tropical cruise, or a relaxing beach you can avoid packing on excess weight by packing some healthy foods and workout gear instead.

Here are some ideas to think about:
On the Road:
Plan exercise and stretching breaks. Just three 10 minute pit stops add up to 30 minutes of activity. Go for a quick jog or walk, stretch and run around with the kids. Back in the car, you'll be more alert and energetic.

At the Airport:
While in the airport, take every opportunity for extra movement. Use the stairs, pass on the people movers and carry your own luggage. Instead of sitting around before boarding, use the time to walk. It's okay to get up and walk through the aisles a few times when you are feeling antsy during a long flight.

When Cruising:
Plan for fitness every day. Cruises usually offer complete gyms, aerobics classes, trainers, running tracks and pools. Go dancing in the evening and play beach games when docked.

At the Inn:
Before leaving home, find out what fitness opportunities the hotel offers. While most will have a pool, others may offer tennis, walking paths, bike rentals, and full gyms. Then, pack the appropriate clothes, shoes and gear.

Fitness Anywhere:
Design your own portable workout. All you need to pack is some lightweight, cheap equipment: resistance bands, a jump rope and a sticky mat. You can also do push-ups, planks, lunges, squats, triceps dips on a chair, and other body weight exercises.

With a little planning this vacation you will not loss out on fitness!

The Lieutenant Governor's Challenge: "Your Heart is in Your Hands"

2009-07-01T11:27:00.000-07:00

Are you looking for something to help keep you going with the Healthy Villages program. Here is a great web based program that can help you keep track of your physical activities and fruits and vegetable consumption.
The Lieutenant Governor challenge is a 12-week, web based challenge that tracks your physical activity and fruits and vegetable consumption.

To sign up go to www.ltgovernorschallenge.us

Baked Salmon Dijon

2009-07-01T11:18:00.000-07:00

Ingredients:

1 cup fat free sour cream
2 tsp dried dill
3 Tbsp Dijon mustard
2 Tbsp lemon juice
1 1/2 lb salmon fillet with skin, cut in center
1/2 tsp garlic powder
1/2 tsp black pepper
as needed fat free cooking spray

Instructions:

whisk sour cream, dill, onion, mustard, and lemon juice in small bowl to blend.
Preheat oven to 400 degrees. Lightly oil baking sheet with cooking spray
Place salmon, skin side down, on prepared sheet. Sprinkle with garlic powder and pepper, then spread with the sauce.
Bake salmon until just opaque in center, about 20 minutes

Makes 6 Servings

Nutrition Information:

Calories: 211.3
Total Fat: 5.1g
Cholesterol: 82.6mg
Sodium: 286.5 mg
Total Carbs: 5.0g
Dietary Fiber: 0.9 g
Protein: 30.5 g

11 Ways to Cool Down your Summer Workout

2009-07-01T10:47:00.000-07:00

Heat exhaustion can occur when your body gets too hot, resulting in physical symptoms like weakness, muscle cramps, dehydration, dizziness, confusion, rapid heart rate and headache. Staying hydrated and getting out of the heat can help prevent and treat heat exhaustion.

But you don't have to give up exercise just because it's hot outside. Here are 11 tips that will help you beat the heat.

Wear "wicking" fabrics- while cotton is comfortable, it doesn't wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibers designed especially for wicking during exercise.
Protect your Skin. Apply sunscreen with SP 15 (or higher) to prevent sunburn, even on cloudy days.
Drink Often. Hydrate your body before, during and after your workout by carrying cold water and drinking it often.
Perfect your timing. Sun, humidity and pollution levels are most intense during the day, so you're at greater risk for dehydration, sunburn and heat exhaustion during this time. To minimize the effects of the weather, work out in the early morning or late evening.
Acclimate to the heat. Even the fittest people can have trouble exercising when it's hot and humid. Start by exercising in the heat for only a few minutes each day and gradually increase the amount of time you can tolerate outdoors.
Seek Shade. Parks, trails, and other tree-lined areas can help you stay cooler than direct sunlight.
Monitor your heart rate. If your intensity level rises above your target range, slow down or stop to avoid further stress.
Listen to your body. If you notice any symptoms of heat illness stop your workout. It's not a good idea to "push yourself" in extreme heat.
Know when to stay inside. If temperatures climb above 90 degrees, take your exercise in an air-conditioned environment.
Avoid extreme temperate changes. Don't go from blistering outdoor heat to a shockingly cold air-conditioned building. Try to cool yourself down gradually before exposing your body to cooler temperatures.
Take a dip. Water exercise is a great alternative in hot weather.

Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season.

Summer brings many fun and exhilarating opportunities to get outside, so enjoy yourself!

Grilled Shrimp Cocktail with Yellow Gazpacho Salsa

2009-06-25T10:50:00.000-07:00

Ingredients:

4 medium tomato(es)
1 medium pepper, yellow
1 medium cucumber
1 stalk celery
1/2 small onion, red
2 tablespoon ginger, fresh
2 tablespoon vinegar, white wine
2 tablespoon lemon juice
1 tablespoon Worcestershire sauce
1/2 teaspoon pepper, black ground
1/4 teaspoon salt
4 dash(es) hot sauce
1 pound shrimp, raw
2 cloves garlic
2 tablespoon thyme, fresh

Preparation

Mix tomatoes, bell pepper, cucumber, celery, onion, chives, vinegar, lemon juice, Worcestershire sauce, pepper, salt and hot sauce in a large bowl. Cover and chill for at least 20 minutes or up to 1 day.
Mix shrimp, garlic and thyme in a medium bowl; cover and refrigerate for 20 minutes.
Coat a grill pan with cooking spray and heat over medium-high heat or preheat the grill to medium-high and oil the grill rack. Cook the shrimp until pink and firm, about 2 minutes per side. Serve the shrimp with the salsa.

Nutritional Information

Calories: 131
Saturated Fat: 0g
Sodium: 418mg
Dietary Fiber: 2g
Total Fat: 1 g
Carbs: 10g
Cholesterol: 168mg
Protein: 20g

10 Steps to Speed Weight Loss

2009-06-25T10:35:00.000-07:00

Here are 10 steps to help you loss weight:

Switch up your snacks. Instead of grazing on the baked goodies in the break room, have a plan for healthy snacks that combines a little bit of fat, protein, and crunch as as apple slices with peanut butter.
Cut out high-calorie condiments and sugars-Instead of using sugar in your coffee try splenda. Use mustard on you burger or sandwich instead of mayonnaise and order your salad dressing on the side so you can control the amount you eat.
Hoff it- Exercise is key! People who manage at least 150 minutes of activity a week are more successful with weight loss. Take the stairs instead of the elevator or park a bit farther from your destination so you have to walk.
Anticipate temptation-If you know you can not resist freshly baked brownies, don't keep a mix in your pantry. If you are going to friends or family members and know you'll have a hard time, make a decision before you get there about what you will eat and stick to it!
Try the veggie-loaded plate method-Banes recommends using your plate to guide your food selection and portion sizes. One half of the plate should be vegetables. The other side can be split between protein and starchy carbohydrates.
Skip the Fast Food- Adults who have been successful with weight loss demonstrated that people who eat at fast-food restaurants less than twice a week have greater success with their weight loss.
Limit the calories you drink- While most people understand sugary sodas add calories, Banes sees a misconception when it comes to sweet tea and juices. Sweetened tea is no less calorie-dense than soda, and you'd be better off eating the fruit than drinking the juice.
Be accountable- Whether you have a diet buddy you check in with, a support group or a food dairy keep track of your daily food choices takes only a few minutes, but can double your weight-loss success.
Order smaller portions-Data suggests that people who order smaller portions or share a plate at restaurants are more successful with weight loss.
Acknowledge your success- People who believe they can succeed with weight loss actually do lose weight more successfully.

These are small changes, all of which can easily be made, will quickly add up to more pounds lost over time!

Cantaloupe Crush

2009-06-18T12:16:00.000-07:00

Ingredients:

1 Cup cantaloupe cubes
1/3 cup pineapple chunks
1/4 cup orange juice
1/2 cup frozen or canned peaches
1 teaspoon sugar
3 ice cubes

Directions:

Whirl all ingredients in a blender until smooth

Makes 2 servings!

Nutritional Information:

Fat: 0.4 g
Carbohydrates: 24.3g
Calories: 96.6
Protein: 1.3g

9 Hidden Reasons to Stay Motivated

2009-06-18T12:00:00.000-07:00

Are you always looking for ways to stay motivated to keep working out? Here are 9 hidden reasons to stay motivated.

Confidence-How did you feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you'll believe in yourself.
Fit into that dress- It's been hanging up in your closest now is the time to start being able to wear it.
Make the week easier- Ever felt like a week was taking forever? This happens when you're not working towards anything. When you have a goal in mind, you'll want to cook that healthy dinner or go for a walk.
Give you purpose- Every once in a while, we need a good reason to get out of bed. Eat a healthy breakfast that's going to jump start your day, go for your morning job or walk to the driveway and grab the paper.
For the kids- and your grand kids. The healthier you are, the longer you'll be around to watch!
Power of momentum-Momentum builds quickly and can lead to great results.
The 'wow' effect- Walking int a restaurant, you run into someone you have not seen for awhile. They gasp, "Wow, you look great!"
Spread the spark- When friends and family see how hard you're working, they'll wonder how they can reach their own goals. By staying motivated, you'll not only help yourself, but others too.
Keep gaining experience-The more you do, the more you will learn and understand.

Keep up the good work and stay motivated for a reason that works for you!

Healthy Snack Ides for Kids

2009-06-11T07:34:00.000-07:00

As we work on our health goals as adults we need to make sure our kids are also making healthy choices too. Here is a list of good healthy snack ideas for kids and adults!

Apple slices with peanut butter
Carrot sticks with ranch
Grapes and cheddar cheese
Sliced turkey on wheat bread
Snack mix made with raisins, nuts, and whole wheat cereal
Whole grain tortilla or bagel with low-fat cheese or cream cheese
Bean burrito on a whole-wheat tortilla
Cut-up fruit or easily portable whole fruit, such as apples, oranges or clementines
Whole grain cereal, dry or with milk
Low-fat yogurt with fresh berries
Frozen bananas with peanut butter
Strawberries plain or put with some vanilla yogurt

Do you keep a Fitnees Journal?

2009-06-11T07:12:00.000-07:00

Why is an exercise journal so important?
In today's lives it is so easy to forget what we do from day to day, much less from week to week. Having a fitness journal allows us to review where we were in the past and to develop a plan where we would like to be in the future. It can also help to determine why some days are harder/easier then others.
Your journal doesn't have to be anything too elaborate! A spiral notebook or some paper stapled together would work great.

Listed Below are things you should include in your journal:

Type of activity performed- carido, strength training, yoga, etc.
Time spent exercising
How you felt during your exercise- were you tired before you started? Did you cut your time short due to fatigue? Did you feel energized?
Sleep patterns- Many times the first sign of over training is a disturbance in your sleep pattern. If you begin to experience a change in your sleep habits, you may need to allow a few days off to allow for recovery.
Refueling- If you exercised an hour or more did you eat/drink to refuel your glycogen stores after your workout.
Weather Conditions- If you exercise outside, include the weather conditions.
Strength Training- Make sure you update your training routines regularly.
Mileage- Runners should keep track of their daily and weekly mileage.
Injury- Documenting an injury will allow you to see how quickly you recover or to know if you need to see a Doctor for an issue that is not resolving.

Not only is a journal another motivator, but many times it can help pinpoint any issues that may arise. Keep a log, while tedious for some, is just another tool to help many people stay accountable!

Little Chef Salad Lettuce Wraps

2009-06-03T06:39:00.000-07:00

Ingredients:

8 lettuce leaves
1 medium cucumber, peeled, seeded and cut into matchsticks
1 to 2 cups shredded carrots
6 ounces deli-sliced turkey breast, cut into matchsticks
6 ounces deli-sliced ham, cut into matchsticks
4 (1 ounces each) slices cheese, cut into matchsticks
1 medium tomato, seeded and diced
2 hard-cooked egg whites, chopped
2 green onions, thinly sliced
1/2 c low-fat dressing of your choice.

Directions:

Rinse lettuce under cold water and pat dry with paper towels. Place lettuce on a clean surface.
Top each lettuce leaf evenly with cucumber, carrot, turkey, ham and cheese. Sprinkle with tomato, egg and onion. Drizzle with dressing and serve.

Nutrition information per serving:

Calories: 275
Carbohydrate: 17g
Cholesterol: 40mg
Dietary Fiber: 2g
Fat: 11g
Protein: 19g
Saturated Fat: 4g
Sodium: 950 mg

Recipe from Hy-vee.com

11 Things Children can Teach you about Healthy Living:

2009-06-03T06:20:00.000-07:00

Everything you need to know about fitness and nutrition you can learn from watch kids.

Everything can be a game. Make up rules, shoot for personal records, and regain your competitive spirit.
Don't walk when you can run. Everyday is full of opportunities to increase your fitness. The rule is closely related to "don't drive when you can walk".
If you don't like it, don't eat it. Chances are, your eating habits won't stick around long if you hate what you're eating. Healthy eating involves balance and moderation.
Laughter feels good. Kids seem to inherently know that laughter can ease blood pressure, help your brain function, give you energy, and help you reach your goals.
Playtime is important. We get so caught up in work, and "have-to's" that we forget to take time for ourselves. Not only does relaxing make life worthwhile, it has real health benefits.
The world should be full of color-- especially on your dinner plate! Splash it with as many colors as possible, paint it like a rainbow with food.
It's always more fun with friends around. Children ten to gravitate toward other children. It gives them spirit and makes them want to play all day. Working out with other people is almost like having a playgroup.
Adventures are found outside, not inside. Every kid knows that the good stuff is the great outdoors-- fresh air, wide open spaces, limitless possibilities.
It's important to use your imagination. Give yourself permission to believe in your own super powers and let your mind take you wherever it wants to go.
Anything is possible. No fear, no self-doubts, no negative self talk, no self-criticism, no worries, no destructive anxieties or thoughts of failure. To a child, he/she can do anything. And they are right!
You have your whole life ahead of you. Here's your chance to do it right!

Beef and Vegetable Stir-Fry

2009-05-28T08:03:00.000-07:00

Ingredients:

2 tablespoons dry red wine
1 tablespoon soy sauce
1/2 teaspoon sugar
1 1/2 teaspoon grated, peeled ginger root
1 lb boneless round steak, fat trimmed and cut across grain into 1 1/2 inch strips, raw
2 tablespoons olive oil
2 medium onions, each cut into 8 wedges
1/2 lb. fresh mushrooms, rinsed, trimmed and sliced
2 stalks celery, bias cut into 1/4 inch slices (about 1/2 cup)
2 small green peppers, cut into thin lengthwise strips
1 cup water chestnuts, drained and sliced
2 tablespoons cornstarch
1/4 cup water

Directions

Prepare marinade mixing together wine, soy sauce, sugar and ginger. Marinate meat in mixture while preparing vegetables.
Heat 1 tablespoon oil in large skillet. Stir-fry onions and mushrooms 3 minutes over medium-high heat.
Add celery and cook 1 more minute. Add remaining vegetables and cook 2 minutes or until green pepper is tender crisp. Transfer vegetables to warm bowl.
Add remaining 1 tablespoon oil to skillet
Stir-fry meat in oil about 2 minutes or until meat loses its pink color.
Blend cornstarch and water. Stir into meat. Cook and stir until thickened.
Return vegetables to skillet; stir gently and serve.

Makes 6 servings- Serving sizes: 6oz portion of beef and vegetable mixture.

Nutritional Information:

Fat: 10.2 g
Carbohydrates: 18.4g
Calories: 245.5
Protein: 19.0 g

Staying Hydrated while Exercising!

2009-05-28T07:55:00.000-07:00

So you know how much an average person sweats during one hour of vigorous exercise? One quart! Exercise saps a lot of water from your body. What can you do to make sure you stay hydrated?

Start paying attention to your fluid intake 2-3 hours before you are going to exercise. Drink 2-3 cups of water during that time, and then drink another cup immediately before you start exercising.
Once you start exercising, keep drinking water frequently. A good rule of thumb is to drink one cup every 15-20 minutes. Keep a water bottle with you. Take breaks to head to the water cooler. Do what it takes to keep yourself hydrated.
When done exercising, you need to keep replenishing your fluid levels. Its recommended you drink another 2-3 cups within two hours after you have finished. Then drink water regularly afterwards.

Without this extra water, your muscles will become dehydrated. Muscles movement depends on how hydrated you are, so if they are dry, they will not work as well. As a result, your workout will not be as productive as you would like.

Do your body a favor and replenish that quart of fluids your body is losing while you work out. Your muscles will thank you later!

Cajun Chicken Caesar Salad

2009-05-20T06:46:00.000-07:00

Ingredients:

1/2 Large boneless skinless chicken breast
Cajun spice (to taste)
Hot Sauce (to taste)
2 Cup romaine lettuce
2 tablespoons reduced fat Caesar salad dressing
2 tablespoons grated Parmesan cheese

Directions:

Sprinkle spice and hot sauce on chicken breast, catering to your own taste, and grill chicken on skillet or grill (chicken is done when light pink has disappeared from center)
Toss lettuce, dressing, and chicken to evenly distribute throughout salad. Add Parmesan cheese to taste, and serve.

Makes one serving.

Nutritional Information

Fat: 3.3g
Carbohydrates: 7.4g
Calories: 196.1
Protein: 31.7g

Recipes from "Sparks People"

10 Tips for Starting a Wellness Program Today!

2009-05-20T06:30:00.000-07:00

It is never too late to begin your journey in wellness! Here are 10 steps you can take today to get started.

Write out your goals and desires. What is your overall goal for 3 to 5 year? Set 3 month and weekly goals based on your wellness vision. Goals should be SMART: Specific, Measurable, Action-based, Realistic and Time-oriented.
Ask What, When and How. Make a list of the hurdles that keep getting in your way. Then determine which ones are true obstacles, things that you will have to work around or find solutions to.
Have a plan. Most tasks do not work with out a plan in place. Lay out a plan for accomplishing your goals, as well as solutions for overcoming the hurdles.
Start a Journal. Write down your goals, desires, barriers, obstacles, excuses, solution and plan. Then you can track your progress, write down your thoughts and stick to your plan.
Begin your journey where you're standing now. Accept where you are and where you need to be and begin the stops necessary to bridge that gap.
Take one step at a time. What happens when you leave out an important ingredient in a recipe? Doesn't work so well, does it? You must take certain steps in order to reach a place of well being and make it fit your lifestyle.
Learn from your setbacks. Making mistakes and experiencing failure is all a part of being human and living. Rather then getting down on yourself, take that setback and turn it into something positive.
Spend some time "cleaning house". Create a list of your activities and decide which ones aren't contributing to your overall purpose in life. Get rid of those items that are not meaningful to your life and concentrate on those that will help you get to your overall goal.
Stop comparing yourself to others. We're bombarded by images of "perfect" bodies every day. Stop comparing yourself to a fantasy and just be the best YOU that you can be.
Reward yourself. It's OK to feel good about yourself. And it's OK and beneficial to reward yourself for your accomplishments not matter how small they may seem.

Take these steps and get started on your Wellness Program Today!

Poppy Seed Bread

2009-05-13T07:02:00.000-07:00

Ingredients:

1/2 cup reduced fat sour cream
1 cup egg substitute
1/2 cup sherry
1/3 cup poppy seeds
1/2 cup canola oil
1 pkg instant fat free, sugar free vanilla pudding
1 pkg yellow cake mix

Directions:

Mix all ingredients together using the minutes required by the cake mix instructions. Pour batter into sprayed bread baking dishes (2/3 full).
Back at 375 degrees for 35-40 minutes or until inserted toothpick to the center comes out clean.

Makes 36 servings

Nutritional Information:

Fat: 4.8 g
Carbohydrates: 13.7g
Calories: 107.2
Protein: 1.8g

Portion Sizes

2009-05-13T06:56:00.000-07:00

No More Portion Distortion:
Knowing portion sizes is just as important as knowing how many portions to eat! The list below includes the number of portions that are recommended daily for most adults and children, and matches standard SINGLE portion sizes with an easy way to visualize its real size.

Bread, Grains, and Pasta:
A single Serving, Is about the Size of.....
1-ounce slice of whole wheat bread-- Index Card
1/2 bagel-- Can of Tuna
1/2 Cup of rice, cereal. or pasta-- Small Walkman
1-ounce muffin-- Cupcake wrapper
4-inch pancake --CD
2-ounce piece of Italian bread --Bar of soap

Recommended Daily Servings:
Kids ages 6-12: 6-9 servings
Teen Girls: 6-9 servings
Teen Boys: 9-11 servings
Adults: 6-11 servings

Easy to Please Breakfast Yogurt Parfait

2009-05-06T06:47:00.000-07:00

Ingredients:
1 cup low-fat vanilla yogurt
1/2 cup crunchy low-fat cereal or granola divided
1/2 cup fresh fruit, sliced (strawberries, blueberries, bananas)

Preparation:
To assemble parfait, begin with spooning half of the yogurt in the bottom of a bowl or tall glass. Add 2 tablespoons cereal and 1/2 cup fruit. Spoon on the rest of the yogurt. Top with remaining 2 tablespoons of cereal.

Substitution Idea:
Use any flavor of yogurt as a base. You can also subsitute canned fruit (drained) for fresh fruit.

Nutritional facts:
Calories: 408
Total Fat: 5g
Saturated Fat: 2g
Cholesterol: 12 mg
Sodium: 276mg
Carbohydrates: 75g
Dietary Fiber: 5g
Protein: 16.5g
Calcium: 45% Daily Value

Fitness Myth! What is true and What is a Myth!

2009-05-06T05:50:00.000-07:00

Fitness Myth: If you can't exercise hard and often, there's really no point!

Truth: Even moderate activity is shown to reduce your risk for heart disease and stroke. If you don't have 30 minutes in your day to exercise, try splitting it up into 10 minute segments instead. Everyone can find 10 minutes to spare sometime during the day! There are simple tings you can do to increase your activity without having to go to the gym: take the stairs instead of the elevator, jump rope or do body weight exercises (push up, crunches) at commercial breaks, take a short walk after lunch. Remember that any exercise is better than none!

Angel Food Cake

2009-04-30T11:20:00.000-07:00

Ingredients:

1/2 Cup sifted cake flour
1 1/2 cups granulated sugar
1/2 teaspoon salt
12 egg whites
1 tablespoon water
1 tablespoon lemon juice
1 teaspoon cream of tartar
1 teaspoon vanilla extract

Direction:

Sift flour, salt, and 3/4 cups sugar together.
Beat remaining ingredients until soft peaks form. Reduce mixing speed and gradually add remaining 3/4 cups sugar several tablespoons at a time.
Sift a small amount of the dry mixture over the whipped eggs. Fold gently. Continue (sifting and folding) until all flour is just incorporated.
Gently pour batter into a greased 10 inch pan. Bake at 350 F for 35-40 minutes (or until a toothpick inserted comes out clean).

Makes 12 servings

Nutritional Information:

Fat: 1.1 g
Carbohydrates: 34.2g
Calories: 165.6
Protein: 4.8 g

Sparks People

What to Do After a Workout?

2009-04-30T11:11:00.000-07:00

Many people have great workout routines. You drink plenty of water, warm up, stretch, work the entire body and even get in some cardio.
Once completing the workout most people head back to the house, change and move on with the day.

How you treat your body in the minutes and hours after you exercise has a direct effect on muscles soreness., muscle strength and growth, and staying hydrated.,

Things you should do once you have completed a workout:

Cool Down: The first thing you should do is cool down.
Stretch: Stretching allows your muscles to rebuild, growing bigger and stronger, and thus allows you to get the full benefit from your efforts.
Drink Water: It's recommended that you drink another 2-3 cups within two hours after you have finished exercising.
Refuel: You need to repair your muscles and boost your energy level, and you need to do it fast.
Exercise Extra: The longer you cool down after a workout, the less sore you will be the following day.

Try these few steps and see if it makes a difference in your workout.

Chicken Parmesan

2009-04-22T07:30:00.000-07:00

Ingredients:

4 Large Chicken Breasts
Olive Oil
Salt
Pepper
1 Cup Pasta sauce
8 oz. mozzarella cheese

Directions:

Preheat the over to 350 f
Heat the sauce in the microwave or over the stove until hot.
Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Saute the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other.
Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted.

Serves 4

Nutritional Info:

Fat: 16.3g
Carbohydrates: 6.7g
Calories: 349.2
Protein: 41.9g

2009 National Walk at Lunch Day

2009-04-22T07:26:00.000-07:00

Wednesday, April 29th is 2009 National Walk at Lunch Day!

The National Walk at Lunch Day is part of "Walking Works", a Blue Cross and Blue Shield program designed to help members of all fitness levels take steps for better health and reduce the likelihood of future problems such as:

Heart Disease
Diabetes
Certain Cancers

Plan to bring your shoes to work on Wednesday, April 29th and plan to walk during or after lunch. Find so friends or co-works to join you!

Shortcake Biscuits with Berries

2009-04-15T07:54:00.000-07:00

Ingredients:

Canola oil spray
1 1/2 cups unbleached white flour
1/2 cup whole wheat or whole-wheat pastry flour
1/2 tsp salt
4 tsp baking powder
3 to 4 tbsp sugar for biscuits, plus more for the berries, according to taste
2 tbsp butter, softened
4 tbsp canola oil
1 cup fat-free (skim) milk
1 lb fresh strawberries
1 pt fresh blueberries or 2 cups frozen
1/4 cup orange juice

Directions:

Preheat oven to 425 degrees. Spray a nonstick cookie sheet with oil spray. Set aside
Hull strawberries and slice into a bowl. Add fresh blueberries, if using. Mix in orange juice and sugar to taste. Set aside 30-60 minutes. (If using frozen blueberries that are defrosted, stir in just before assembling shortcakes).
In a medium bowl, mix together the flour, salt, baking powder and sugar. Use a pastry blender of a fork to cut the butter and oil into the flour mixture until it resembles coarse meal. Add the milk all at once. Stir until it is just incorporated and there are no lumps.
Form 8 biscuits by dropping well-rounded quarter cups onto the cookie sheet. Bake 15 to 20 minutes or until biscuits are done. (Use a toothpick to test center) Cool on a wire rack.
Use a serrated knife to gently slice off the top third of each biscuit. Top with some berries and juice. Lay the top third of the biscuit on berries. Top with more berries and juice. Place remaining berries around each biscuit. Garnish with frozen yogurt, if using and serve.

Makes 8 Servings.

Nutritional Information:

Fat: 7.2 g
Carbohydrates: 43.9g
Calories: 253.6
Protein: 5.3g

7 Fun Ways to Burn BIG Calories this Spring!

2009-04-15T07:41:00.000-07:00

Spring is here and the weather is starting to warm up outside. Here a 7 Fun Ways to burn calories this spring.

Tennis- You can burn 470 calories per hour playing singles tennis. It is not expensive and there are courts in many of the towns in the county. Ask a team member to go play with you.
5K Run: 460-680 Calories per hour. You have been walking/Run indoors this winter now is the time to take it outside and try something new. Check out the 5K runs in the area. Most of them also always walking so if you are not up to running to you can still participant by walking!
Gardening and Yard work: 210-360 Calories per hour. Get out there and start your garden or clean out those floor beds you can burn a lot of calories while doing it. Maybe you do not have a garden, offer to help someone else with theirs or you and other team members can start one together.
Frisbee Golf: 220 Calories per hour. Frisbee Golf is a great way to get outdoors and enjoy the nice weather. Also something your kids will love to do with you.
Cycling: 270 Calories per hour. Get out that bike and start pedaling. Maybe you have been riding a bike indoors now you can go out and see more scenery on your bike.
Wash your car: 250 calories per hour. Do you have a bucket, soap and water? Get them out and wash your car, truck, motorcycle whatever it might be.
Hit the Trails: 400 Calories per hour. The county has a ton of walking trails head out and check some of them out. Walk some you have never been on before and maybe get team members to go along with you.

Here a 7 great tips to help you burn calories, enjoy the being outdoors and getting team members involved!

Wonderfull Stuffed Potatoes

2009-04-08T09:29:00.000-07:00

Ingredients:

4 medium baking potatoes
3/4 cup low-fat cottage cheese
1/4 cup 1% milk
2 tablespoons soft margarine
1 teaspoon dill weed
3/4 teaspoon herb seasoning
4-6 drops hot pepper sauce
2 teaspoon grated Parmesan cheese

Directions:

Prick potatoes with fork. Bake at 425 F for 60 minutes or until fork is easily inserted.
Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl.
Mix in by hand remaining ingredients except Parmesan cheese. Spoon mixture into potato shells.
Sprinkle each top with 1/4 teaspoon Parmesan cheese.
Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown.

Nutritional Information:

Fat: 2.0g
Carbohydrates: 15.4g
Calories: 109.7
Protein: 9.3g

21 Ways to Get Bak on Track Today!

2009-04-08T09:16:00.000-07:00

The first program is in the last two weeks and many of you have started to feel like you have fallen off the track to your goals. When you feel overwhelmed with getting back on track, try one (or more) of these small steps each day!

Try a short workout- Even 5 minutes is better than nothing.
Try a new recipe- Cooking healthy foods can be fun and it never has to be bland.
Eat a healthy breakfast- Your morning meal sets the stage for the rest of the day.
Drink your water- Try to aim for 8 cups each day and you'll feel the difference.
Track your food today- No matter how it adds up, you'll learn from it.
Share your goals- Share them with a friend, you'll be more accountable.
Exercise for 10 minutes- Jump rope, march in place, or do some crunches.
Find a buddy- get support from friends.
Take a walk- Don't worry about how long or far you go-just get out there!
Create a motivational college- Include pictures of your goal and reasons why you want to get there.
Go shopping for some healthy foods- Make a list of items prior to going to the store.
Check the nutrition facts before you go out to eat- Make sure you can make an informed choice.
Ride your bike- Even a leisurely ride has benefits for your body and mind.
Work in the yard- Gardening and yard work is a great way to add activity to your day.
Take the stairs- Even if this is the only thing you do all day, you'll feel stronger for it.
Listen to an inspirational song- Make a playlist of them so you can turn to it whenever you need a boost.
Measure your portions- It's a simple way to learn how much you're eating.
Eat a piece of fruit- Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.
Slow down during meals- You'll be less likely to overeat and more likely to enjoy your meal.
Play! What kids call "play" we often call "exercise"- Play a sport, a game or use the backyard.
Learn something new- Sometimes simply reading about nutrition, fitness can change your mindset and get you back on track.

Just remember is happens to the best of them! With healthy eating and exercising, as long as you're consistently out-stepping your steps back, you're ahead of the game!

Take the Pledge to Walk by Paricipating in National Start! Walking Day

2009-04-03T10:09:00.001-07:00

Spring is here and more warm weather is on its way. You may be looking for the perfect motivation to get up and moving. And what better way to start then to take part in the American Heart Association's National Start! Walking Day which begins on Wednesday, April 8th.

Check out the web page
www.americanheart.org

You can challenge co-workers, community members and others!
So sign up today!

Mini-Cheescakes

2009-04-01T06:29:00.000-07:00

Ingredients:

12 low-fat vanilla wafers
3 oz. Cream cheese, at room temperature
12 oz. fat-free Cream cheese, at room temperature
1/2 cup Sugar
1/2 teaspoon vanilla
2 eggs
Cherry pie filling

Directions:

Preheat over to 350 F. Line muffin tins with 12 foil cupcake papers. Place a vanilla wafer in the bottom of each cupcake paper.
In mixing bowl, beat cream cheese and fat-free cream until smooth. Add sugar and vanilla and mix well. Add eggs and beat until smooth.
Pour cheese cake mixture into muffin tins. Bake for 20 minutes or until centers are almost set. Cool. Refrigerate 2 hours or overnight.
Decorate cheesecake tops with cherry pie filling

Makes 12 cheesecakes/servings

Nutritional Info:

Fat: 4.4 g
Carbohydrates: 14.4g
Calories: 120.6
Protein: 6.0g

4 Signs It's Time to Chnage Your Workout Routine

2009-04-01T06:05:00.000-07:00

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn't the most exciting activity you had experienced, you began feeling better and seeing results from your hard work.
But then slowly, the novelty began to wear off. You start finding reasons to sleep in and found "better" things to do with your time. Then before you realize it, you have missed a whole week and your drive to continue is gone.
Here are four of the most common signs and what you can do to get back on track:

Your workout bores you. It is easy to get bored if you stick with the same routine for too long. It helps to add variety to your walks/exercise. Change can help keep your workouts fun and interesting, giving you something to look forward to.
Your workout isn't giving you results anymore. When doing the same activity all the time it is likely to plateau much sooner than someone who varies their workout. Your body can adapt to these exercises so that they don't offer the same benefits that they once did. "Variety" means either changing something about your current routine or trying a totally different activity.
Your workout leaves you more tired and sore than before. Exercise should give you more energy, not leave you feeling rundown. If you're feeling overly tired or perpetually sore, you could be over training. Your body needs time for rest and recovery. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.
Your workout is no longer challenging. If your workouts aren't challenging you anymore, find ways to increase or improve them. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.

Changing your workout routing whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you're feeling both physically and mentally. Exercise shouldn't be a chore that you dread, but something thing that makes you feel good about yourself!

Apple-Ginger Oat Bran Muffins

2009-03-25T09:09:00.000-07:00

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:

Heat oven to 425 degrees F. Line the cups of a standard muffin pan with paper liners or coat cups with nonstick cooking spray.
In a measuring cup, combing mile and vinegar, set aside
In a large bowl, combine next 7 dry ingredients. Make a well in the center, set aside.
In a medium bowl, combing milk with next ingredients. Pour mixture into well and stir until batter is still slightly lumpy.
Pour into muffin pan.
To make topping; In a bowl, combine flour and cinnamon. Stir in oil until mixture resembles coarse crumbs. Stir in apple. Sprinkle over batter.
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?

2009-03-25T08:59:00.000-07:00

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:

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.
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.
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.
Find a healthy alternative to replace your craving with: Try and find something that will stratify that craving instead.
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

2009-03-11T07:09:00.000-07:00

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

Cook pasta according to package directions.
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.
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.
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.
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

2009-03-11T06:57:00.000-07:00

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:

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.
It energizes you for the day.
Studies have shown that exercise significantly increases mental acuity, a benefit that last four to ten hours after your workout ends.
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.
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.
Many people find that morning exercise has a tendency to regulate their appetite for the rest of the day.
Some people find that they start looking forward to that time everyday.
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.
More than 90% of those who exercise consistently have a morning fitness routing.
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

2009-03-04T07:27:00.000-08:00

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:

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

2009-03-04T07:17:00.000-08:00

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:

Pictures of your goal on the fridge
Healthy cookbooks
Very visible grocery list
Coupon envelope or storage system
NO pizza coupons
Easy-to-read and categorized recipe box or book
Full set of measuring cups and spoons
NO television in the kitchen or eating area (distractions can cause overeating)
Usable kitchen table-free of clutter, bills, book bags, and projects
Spice rack and spices
Water filter
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.

Slow Cooker Beef Stew

2009-02-25T18:57:00.003-08:00

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

2009-02-25T18:49:00.000-08:00

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

2009-02-20T06:32:00.000-08:00

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

2009-02-20T06:25:00.000-08:00

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

2009-02-12T12:15:00.000-08:00

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?

2009-02-05T11:18:00.000-08:00

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)

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!

How often should I exercise?

2009-01-28T09:10:00.000-08:00

Exercising four to six days per week is recommended. When first beginning to exercise, focus on creating and maintaining the habit of exercising, even if you can only exercise for a short period of time. Remember to vary your activities to prevent overuse injuries.

Fitness tips to help you stay motivated:

Set goals
Start slowly
Choose activities that fit your lifestyle
Add variety
have some fun
Track your progress
Reward yourself

From: Wellmark Blue Cross and Blue Shield

Frozen Fruit Cups

2009-01-28T09:00:00.001-08:00

Trying to increase fruit in your diet or your family diet? Try this:
Serving Size: 1 Muffin Tin Cup Makes: 18 Servings

Ingredients:

3 Bananas

24 ounces fat-free strawberry yogurt

10 ounces frozen strawberries, thawed, with the juice

8 ounces canned crushed pineapple, with the juice

Instruction:

Line 18 muffin-in cups with paper baking cups

Dice or mash bananas and place in a large mixing bowl

Stir in remaining items

Spoon into muffin-tin cups and freeze at least 3 hour or until firm. Remove frozen cups ans tore in a plastic bag in freezer.

Before serving, remove paper cups and let stand 10 minutes.

Benefits of Walking

2009-01-28T08:53:00.001-08:00

Starting a regular walking program offers numerous health and fitness benefits!

Good for your heart: Walking regularly can help reduce high blood pressure and high cholesterol, both of which contribute to heart disease.
Strengthens bones and joints: Walking is easier on your joints than higher-impact activities like running or aerobics.
Weight Control: Walking may seem like a leisurely activity, but with the right intensity, it can elevate your heart rate and burn serious calories so you can reach and maintain a healthy weight.
Benefits for the mind: A long list of mental health benefits have been attributed to exercise, including reduced depression, better sleep and more.

Good-For-You Cornbread

2009-01-21T11:51:00.000-08:00

Ingredients:
1 c. Cornmeal
1 c. Flour
1/4 c. White sugar
1 tsp Baking powder
1 c. 1% Fat Buttermilk
1 Whole Egg
1/4 c. Tub Margarine

Nutritional Information
Fat: 6.8g
Carbohydrates: 26.2g
Calories: 178.9
Protein: 3.8g

Preheat oven to 350F
Mix together cornmeal, flour, sugar, and baking powder.
In another bowl, combine buttermilk and egg. Beat lightly.
Slowly add buttermilk and egg mixture to dry ingredients.
Add margarine and mix by hand or mixer for 1 minute.
Bake for 20-25 minutes in an 8x8 inch, greased baking dish. Cool, cut into 10 squares.

Makes 10 servings.

11 Tips for Starting and Sticking with your Exercise Goals

2009-01-21T11:15:00.000-08:00

For some of you just convincing yourself that there is enough time in the day to exercise, will help you to be on track to a great fitness program. Others, get started but quickly lose momentum and give up.
To help you get started and stay on track, here are a few tips:

1. Prepare: You already now you do not have time, so write it down like an appointment every day.
2. Start Slowly: Do less than what you're capable of. You might feel like it's not enough, but it's a good start.
3. Get the family Involved: Run while your kids ride their bikes. Go on a walk with your family. Play games with your kids that are activate.
4. Where are your Friends?: Motivation, inspiration, determination, conversation. Surround yourself with friends who think positive.
5. Allow yourself to slow down: Do not feel like you have to go at full speed every time.
6. Run/walk in public: Be proud of your accomplishment.
7. Just show up: Go to the fitness centers, show up to walk at the schools. Once you're there, it's hard to say no.
8. Eat: Follow a healthy eating pattern.
9. Understand your energy cycle: There are peaks during your day, even during the week.
10. Wallow in your greatness: You are exercising to become a better exerciser, or you can exercise to become healthier. Be proud of that accomplishment.
11. Have fun: Where's your childlike spirit? It is easier to exercise if you learn to have fun with it.

Don't give up on yourself! After all, it's never too late to be that healthy person you might have been or you want to be.

(Tips from Sparks peoples)

Healthy Recipe

2009-01-15T07:10:00.000-08:00

Asian Chicken Salad
Ingredients

2 cups cooked chicken, skin removed, cut into bite-sized pieces
4 cups cabbage, chredded
1 cup mushrooms, sliced
2 tablespoons cilantro, chopped
1 cucumber, thinly sliced
3 green onions, thinly sliced
1 mandarin orange or tangerine, divided inot sections
1/2 cup nofat Asian or Oriental-style salad dressing
black pepper

Nutritional Information

Fat: 0.9g

Carbohydrates: 19.8 g

Calories:126.6

Protein: 10.9g

1. In a large bowl, combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well.

2. Top with green onions and tangerine sections. Pepper to taste.

Serves 4

Reprinted with permission by Public Health- Seattle & King County