Poppy Seed Bread

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:

1. Mix all ingredients together using the minutes required by the cake mix instructions. Pour batter into sprayed bread baking dishes (2/3 full).
2. 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

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

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!

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!