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Friday, January 31, 2014

Top 10 Healthy Ways to Cook Fruits & Vegetables

10 Ways to Cook It Up the Healthy

1- Bake
  • Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
  • Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.
  • Winter squash. Drizzle with olive oil and sprinkle with cinnamon.
  • A potato for lunch. Top with broccoli and a sprinkle of cheese.
  • An apple for dessert. Fill the core with dried fruit and nuts
2- Boil
  • Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.
  • Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.
  • Turnips and potatoes. Mash them together and season with salt and pepper.
  • Kale, and add a handful of chopped currants, salt and pepper.
  • Butternut squash and season with salt, pepper and a drizzle of olive oil.
3- Steam

  • Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.
  • Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!
  • A medley of vegetables and season with some herbs. Serve over couscous.
  • Cabbage, and season with caraway seed, salt and pepper.
  • Green beans with chopped onion. Add a clove of garlic to cooking water.

4- Stir-Fry

  • Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.
  • Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.
  • Broccoli in olive oil and chopped garlic. Add some capers for extra zip.
  • Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
  • Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.
5- Sauté
  • Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.
  • Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
  • Spinach with garlic and olive oil.
  • Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.
  • A variety of different colored peppers with onion. Serve as a side dish.

6- Roast

  • Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!
  • Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!
  • Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.
  • Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!
  • Thin slices of sweet potato to make chips.

7- Grill

  • Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.
  • Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.
  • Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.
  • Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.

8- Stew

  • Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!
  • Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!
  • Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.
  • Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!
  • Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.

9- Blanch

  • Almonds in water for 15 seconds and peel for a new twist on a healthy snack.
  • Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!
  • Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.
  • Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.
  • Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.

10- Microwave

  • Any of your favorite chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.
  • Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.
  • Frozen or canned vegetables on those busy nights.
  • Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.
  • A potato for lunch and top with low-fat cottage cheese and chives.


Source:
FruitsAndVeggiesMoreMatters.org

Thursday, January 30, 2014

Recipe: Taco Soup

Ingredients
1 pound of 93/7 ground beef or lean ground turkey
1 packet of Taco seasoning
1 Tablespoon of tomato paste
1 medium sized onion diced
2 15oz cans of WHOLE tomatoes (Crush the tomatoes with your hands as you add them to the soup)
1 can of corn with the juice (or use 2 cups fresh or frozen corn)
1 can of black beans (drained and rinsed)
1 can of diced green chiles (Can also use fire roasted chiles or jalapenos if you want extra heat)
Shredded cheddar cheese for topping
Tortilla Chips

Instructions
In a 5qt stock pot, brown the ground beef or ground turkey. Drain if needed. Turn heat on pan down to medium.
Add diced onion and sweat the onions down for about 3-4 minutes until they start to become translucent.
Add the tomato paste and the taco seasoning packet to the onions and ground beef and let the spices bloom for about 30 seconds. You just want to toast the spices.
Add in all the remaining ingredients EXCEPT the tortilla chips and cheddar cheese for topping.
Remember to crush the tomatoes as you add those.
Bring the mixture up to a simmer and simmer for about 45 minutes to an hour.
Serve with Tortilla Chips and Cheese.

Source:
http://modernchristianhomemaker.com/taco-soup/

Wednesday, January 29, 2014

Losing Weight the Healthy Way


Research from the National Institutes of Health suggests that losing 1/2 to 2 pounds a week by making healthy food choices, eating moderate portions, and physical activity is the best way to lose weight and keep it off. By adopting healthy eating and physical activity habits, you may also lower your risk for developing type 2 diabetes, heart disease, and high blood pressure. Losing even 5-10% of your body weight can lower your risk for chronic diseases and improve your health.

To lose weight, you need to use more calories than you eat. It is possible to eat any kind of food you want and lose weight. You need to limit the number of calories you eat every day and/or increase your daily physical activity. Portion control is key. Try eating smaller amounts of food and choosing foods that are low in calories. However, it is important that you DO NOT go to the extreme of eating too few calories either. 

Very low calorie diets may result in some dramatic weight loss in the beginning but this behavior is not sustainable and can have very negative effects on your overall health such as: heart arrhythmia and/or gallstones. Low carbohydrate diets can cause constipation from lack of fiber and put you at higher risk for gout. 
 
Reducing your calorie intake by 15-20 % can help you achieve your weight loss goals in a safe, effective and healthy manner. 

Remember: The key to losing weight and keeping it off is lifestyle change!

Tuesday, January 28, 2014

Week 2 Weigh In


Week 2 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.). The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

Walking / Running Group:
  • The WBL Walking/Running Group will be meeting at City Hall at 6:00pm to start the walk over in Veteran's Memorial Park. 
SEE YOU TONIGHT!!!

Tip: Getting More Veggies

Pack in the veggies by starting one meal a day with a small salad. Get creative. One cup of leafy greens and 1/2 cup of fruit or veggie toppings = 2 servings. Alternate your greens from the normal Romaine or iceberg. The darker the greens the more nutrient-rich they are.

Add peppers, tomatoes, mushrooms, or onions to your eggs for a delicious omelet.

Monday, January 27, 2014

Vary your Veggies

10 tips to help you eat more vegetables
It’s easy to eat more vegetables! Eating vegetables is important because they provide vitamins and minerals and most are low in calories. To fit more vegetables in your meals, follow these simple tips. It is easier than you may think.
  1. Discover fast ways to cook. Cook fresh or frozen vegetables in the microwave for a quick-and-easy dish to add to any meal. Steam green beans, carrots, or broccoli in a bowl with a small amount of water in the microwave for a quick side dish.
  2. Be ahead of the game. Cut up a batch of bell peppers, carrots, or broccoli. Pre-package them to use when time is limited. You can enjoy them on a salad, with hummus, or in a veggie wrap.
  3. Choose vegetables rich in color. Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
  4. Check the freezer aisle. Frozen vegetables are quick and easy to use and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
  5. Stock up on veggies. Canned vegetables are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, mushrooms, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.”
  6. Make your garden salad glow with color. Brighten your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Your salad will not only look good but taste good, too.
  7. Sip on some vegetable soup. Heat it and eat it. Try tomato, butternut squash, or garden vegetable soup. Look for reduced- or low-sodium soups.
  8. While you’re out. If dinner is away from home, no need to worry. When ordering, ask for an extra side of vegetables or side salad instead of the typical fried side dish.
  9. Savor the flavor of seasonal vegetables. Buy vegetables that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market.
  10. Try something new.  You never know what you may like. Choose a new vegetable—add it to your recipe or look up how to fix it online.

Sunday, January 26, 2014

Family Fun Night at Gene Fullmer

This week is Family Fun Night at Gene Fullmer Recreation Center for WBL participants and their family. Make sure you pick up your passes at the weigh in if you haven't picked them up already. Enjoy a night of fun with the family any day this week.

Check out Gene Fullmer's website for hours of operation.

Family Fun Night is sponsored by Gene Fullmer Recreation Center and the Healthy West Jordan Committee.

Saturday, January 25, 2014

Saturday WBL Walking / Running Group

Walking / Running Group:
  • The WBL Walking/Running Group will be meeting at the Barney Wash Trail (8020 South 4800 West) at 9:00am. Come join us!

Friday, January 24, 2014

Focus on Fruit


10 tips to help you eat more fruits


Eating fruit provides health benefits. People who eat more vegetables and fruits as part of an overall
healthy diet are likely to have a reduced risk of some chronic diseases. Fruits provide nutrients vital for health, such as potassium, dietary fiber, vitamin C, and folate (folic acid). Most fruits are naturally low in fat, sodium, and calories. None have cholesterol. Any fruit or 100% fruit juice counts as a part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

  1. Keep visible reminders. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
  2. Think about taste. Buy fresh fruits in season when they may be less expensive and at their peak flavor. Add fruits to sweeten a recipe.
  3. Think about variety. Buy fruits that are dried, frozen, and canned (in water or 100% juice) as well as fresh, so that you always have a supply on hand.
  4. Don’t forget the fiber. Make most of your choices whole or cut-up fruit, rather than juice, for the benefits that dietary fiber provides.
  5. Be a good role model. Set a good example for children by eating fruit every day with meals or as snacks.
  6. Include fruit at breakfast. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; drink 100% orange or grapefruit juice. Or, try a fruit mixed with fat-free or low-fat yogurt.
  7. Try fruit at lunch. At lunch, pack a tangerine, banana, or grapes to eat, or choose fruits from a salad bar. Individual containers of fruits like peaches or applesauce are easy and convenient.
  8. Experiment with fruit at dinner, too. At dinner, add crushed pineapple to coleslaw, or include orange sections, dried cranberries, or grapes in a tossed salad.
  9. Snack on fruits. Dried fruits make great snacks. They are easy to carry and store well.
  10. Keep fruits safe. Rinse fruits before preparing or eating them. Under clean, running water, rub fruits briskly to remove dirt and surface microorganisms. After rinsing, dry with a clean towel.

Wednesday, January 22, 2014

Serving Sizes - What counts as a serving?

Here are a few visual comparisons to help you remember what equals a serving for different fruits and vegetables.

Tuesday, January 21, 2014

Week 1 Weigh In at City Hall


Week 1 Weigh-In Tonight at West Jordan City Hall (8000 S. Redwood Rd.)

The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block. 

What to Expect & Words of Advice: 
  • We will set up the weigh-in station in the south end of the atrium in the West Jordan City Hall. 
  • Please do not come before 5:30pm expecting to weigh-in early. Volunteers on the Healthy West Jordan Committee need time to arrive and set up.
  • DON'T feel rushed to get to there right at 5:30pm! Take your time. Lines tend to calmer after 6:30pm. 
  • If you do come right at 5:30pm anticipate a line. Especially during the first few weeks of the contest as everyone gets used to the flow and the routine of the weigh-ins.
  • Bring your Habit Tracker to record your weight loss information.
Walking / Running Group:
  • The WBL Walking/Running Group will be meeting at City Hall at 6:00pm to start the walk over in Veteran's Memorial Park. 
SEE YOU TONIGHT!!!

Choose My Plate

This is an overview of the Choose My Plate guidelines. Future posts will go into a little more detail on the individual sections of Choose My Plate.


Monday, January 20, 2014

Fruit and Vegetable Challenge Starts TODAY!!!


Today is the start of the first of three health challenges during the WBL Contest. Completing this 4 week challenge will enter you into the raffle drawing for a prize of $50.

Start tracking your fruits and vegetable consumption for the opportunity to be entered into the raffle at the end of the 4 week challenge.

Make sure if you are not used to eating 5 to 9 servings a day to work slowly to increase your fruit and vegetable consumption. A rapid increase in the consumption of fruits and vegetables can cause bloating, gas, digestive problems, cramping, and loose stools. 



Sunday, January 19, 2014

Fruit & Veggie Challenge Starts TOMORROW!

Tomorrow (Monday, January 20th) will be the start of the first of three health challenges during the WBL Contest. Completing this 4 week challenge will enter you into the raffle drawing for a prize of $50. 

The Fruit and Veggie Challenge is designed to encourage you incorporate fruits and vegetables into your diet and daily life. Track the number of servings you eat per day. Depending on the average number of servings per day will determine how many entries you will have into the raffle at the end of the 4 week challenge.


84-139 Total or Average of 3-5 servings fruit/veggies per day - 1 raffle ticket
140-195 Total or Average of 5-7 servings fruit/veggies per day - 2 raffle tickets
196-252 Total or Average 7-9 servings fruit/veggies per day - 3 raffle tickets

*Disclaimer: Eating fruits and vegetables is necessary for great health, but be sure to ease into this program if your body is not used to having 5 to 9 servings a day. A rapid increase in the consumption of fruits and vegetables can cause bloating, gas, digestive problems, cramping, and loose stools. 


Tuesday, January 14, 2014

WBL Contest Kickoff 2014 at Gene Fullmer

TONIGHT IS THE NIGHT!!! The beginning of the 2014 Weigh Biggest Loser Contest!

The kickoff will be held at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 5:30pm-8:00pm. You can come by anytime during the kickoff to complete your pre-assessment testing and pick up all the contest materials.

What to expect: 
*Anticipate the pre-assessments to take about 45 min. to 1 hour in order to complete.
When you arrive at Gene Fullmer you will go through six stations:
1- Check-in / Registration - Pick up contest packet
2- Weight - Weigh in for the your official starting weight
3- Body Composition - Body Fat percentage measured
4- Waist Circumference Measurement
5- Before Photo
6- Blood Pressure & Cholesterol Testing - *This station will take the longest so please be prepared to wait. 

Check out the YouTube video below for more details on this years' contest.


Monday, January 13, 2014

1 Day Left to Register!!! Weigh Biggest Loser Contest Starts TOMORROW!!!

ONLY 1 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and bring completed form to the kickoff.

Spread the word!

TOMORROW!!! Kickoff for the 2014 Weigh Biggest Loser Contest

Tomorrow night is the kickoff to the 2014 Weigh Biggest Loser Contest. Come join us in this years' contest to improve your health!

Kickoff will be held at the Gene Fullmer Recreation Center (8015 S. 2200 W.) from 5:30pm-8:00pm. You can come by anytime during the kickoff to complete your pre-assessment testing and pick up all the contest materials. DOORS WILL NOT OPEN BEFORE 5:30PM.

What to expect: 
*Anticipate the pre-assessments to take about 45 min. to 1 hour in order to complete.
When you arrive at Gene Fullmer you will go through six stations:
1- Check-in / Registration - Pick up contest packet
2- Weight - Weigh in for the your official starting weight
3- Body Composition - Body Fat percentage measured
4- Waist Circumference Measurement
5- Before Photo
6- Blood Pressure & Cholesterol Testing - *This station will take the longest so please be prepared to wait. 




Sunday, January 12, 2014

2014 Weigh Biggest Loser Contest Starts in 2 Days!!! Register NOW!!!

ONLY 2 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and bring completed form to the kickoff

Spread the word!

Only 2 Days left!!! Register Now for the 2014 Weigh Biggest Loser Contest

ONLY 2 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and bring completed form to the kickoff

Spread the word!

Saturday, January 11, 2014

Register Now!!! Only 3 Days left until the 2014 Weigh Biggest Loser Contest

ONLY 3 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and bring completed form to the kickoff

Spread the word!

Only 3 Days left to Register!!! 2014 Weigh Biggest Loser Contest

ONLY 3 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and bring your completed form to the kickoff.

Spread the word!

Friday, January 10, 2014

Only 4 Days left to Register!!!! 2014 Weigh Biggest Loser Contest

ONLY 4 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Only 4 Days left!!! Register NOW for the 2014 Weigh Biggest Loser Contest

ONLY 4 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Thursday, January 9, 2014

5 Days!!! 2014 Weigh Biggest Loser Contest

ONLY 5 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

5 Days!!! But still time to Register!

ONLY 5 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Wednesday, January 8, 2014

6 Days!!! 2014 Weigh Biggest Loser Contest

ONLY 6 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

2014 Weigh Biggest Loser Contest


Sign Up Now:
Active.com
Form

6 Days left to Register for the 2014 Weigh Biggest Loser Contest

ONLY 6 DAYS LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Tuesday, January 7, 2014

1 WEEK LEFT TO REGISTER!!!

ONLY 1 WEEK LEFT to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Monday, January 6, 2014

9 Days Left to Register - 2014 WBL Contest!

There are only 9 days left to register for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!


Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!

Friday, January 3, 2014

Only 2 Weeks Left to Sign Up!!!



The time is fast approaching for the 2014 Weigh Biggest Loser Contest in West Jordan. Don't Delay and Sign Up TODAY!!!

We have some great new additions to the contest this year including 3 new health challenges!

Two ways to sign up:
1- Online at Active.com
2- Fill out the form and submit the completed forms to West Jordan City Hall Administration.

Spread the word!