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Friday, February 28, 2014

Recipe: Healthy Southwest Stuffed Red Peppers


Makes 6 servings

Ingredients:
For the filling:
  • 1/2 lb lean ground turkey
  • 1 can of black beans, rinsed and drained
  • 1 can of sweet corn, rinsed and drained
  • 1 large diced tomato
  • 1 clove of garlic, minced
  • 4 Tablespoons of chopped onion
  • 3 Tablespoons of Taco Seasoning
  • 1 Tablespoon of Cumin
  • salt to taste
For the peppers:
  • 3 red bell peppers, cut in half lengthwise
  • 1/3 cup reduced sodium, fat free chicken broth
  • 9 tbsp shredded reduced-fat Cheddar cheese
  • 1 tbsp chopped green onions
Directions:
  • In a large skillet brown the turkey and season with salt. When the turkey is starting to brown, add taco seasoning, onion and garlic. When turkey is cooked through add your black beans, corn, cilantro, diced tomatoes, and cumin. Mix well and simmer on low, covered for 10 minutes. Remove lid and cook for 5 to 10 more minutes until most of the liquid is gone.
  • Preheat oven to 350°. Cut peppers in half lengthwise, removing seeds and stem.
  • Place peppers, cut side up in an oven-proof dish. (I used a 9X13) Fill each pepper with 1/2 cup turkey mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 45 minutes, or until the peppers become soft.
  • Remove foil, top each with cheese and bake uncovered an additional 5 minutes. Top with green onions and serve with reduced-fat sour cream if you want.

Thursday, February 27, 2014

Being More Active Part 2

You don’t have to spend lots of money to be active.
  • Walk in a shopping mall, around your neighborhood, or at the local high school track.
  • Walk when you can instead of driving and save the money you would spend on gas.
  • If you spend any money on physical activity, spend it on a comfortable pair of walking shoes that fit you well.
  • Talk to a foot doctor about finding the right shoes if you have problems with your feet.
  • Don’t get “sore” about a few aches and pains.
  • The first few times you move in a new way you may feel a little sore, but after that you will feel better and better.
  • You’re less likely to get sore if you start slowly and warm up.
  • Try swimming or water exercises.
  • If you are overweight, losing a few pounds can help with aches and pains.

Wednesday, February 26, 2014

Recipe: Cheesy Quinoa Bake



Cheesy Quinoa Bake Recipe 
Makes 3 large single serve bakes

Ingredients:
  • 3/4 cup Quinoa, cooked
  • 2/3 cup Egg Whites or 2 Eggs
  • 1 Medium/Large Zucchini, grated 
  • 1 cup Parmesan Cheese
  • 1-2 tsp Garlic Salt 
  • 1/2 tsp Tumeric (optional but recommended)
  • Cracked Pepper, to taste
  • Optional: herbs/spices/flavorings of your choice, different vegetables, meat of your choice, beans etc
Directions:
  • Preheat oven to 355°F.
  • Combine all ingredients in a large mixing bowl. Pour into baking dishes lined which are either lined with baking paper or well greased - you can use 3 single serve baking dishes/ramekins or a small cake tin or pie dish.
  • Bake for 30-40 minutes or until set and golden.
  • Serve immediately or freeze once cooled for a quick meal solution.

Tuesday, February 25, 2014

Saturday Walking Group Cancelled this Week

Walking / Running Group:
  • The WBL Walking/Running Group is cancelled for THIS SATURDAY. We will pick back up next week.

Being More Active Part 1

Put physical activity high on your “to-do” list.
  • Three 10-minute blocks of moderate activity during the day can do you as much good as 30 minutes of activity all at once.
  • People who spend at least 30 minutes a day being active enough to breathe a little harder are less likely to have:
    •  Heart attacks
    • Weight problems
    • Cancer
    • High blood pressure
    • Diabetes
    • Brittle bones (osteoporosis)
  • Tell your family and friends that being active is important to you—ask them to help you make time.
Being active is the answer.
  • For people with most health conditions, being physically active usually does the body more good than harm.
  • Wear comfortable shoes and drink plenty of water when you are physically active.

Week 6 Weigh-In



Week 6 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!!!

    Saturday, February 22, 2014

    Saturday 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!

    Tuesday, February 18, 2014

    Being More Physically Active




    Week 5 Weigh-In



    Week 5 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!!!

    Monday, February 17, 2014

    Be Active Challenge Starts TODAY!!!

    The second of three health challenges begins today. Completing this 4 week challenge will enter you into the raffle drawing for a prize of $50.

    The Be Active challenge is designed to encourage you incorporate more activity into your daily life. Mark off the boxes as you complete the weekly challenges. Depending on the number of challenges you complete will determine how many entries you will have into the raffle at the end of the 4 week challenge.
    • Complete at least 4 challenges per week– 1 raffle ticket 
    • Complete at least 6 challenges per week -2 raffle tickets
    • Complete ALL 28 challenges – 3 raffle tickets

    Sunday, February 16, 2014

    Be Active Challenge Starts Tomorrow!!!

    Tomorrow (Monday, February, 17th) will be the start of the second 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 Be Active challenge is designed to encourage you incorporate more activity into your daily life. Mark off the boxes as you complete the weekly challenges. Depending on the number of challenges you complete will determine how many entries you will have into the raffle at the end of the 4 week challenge.
    • Complete at least 4 challenges per week– 1 raffle ticket 
    • Complete at least 6 challenges per week -2 raffle tickets
    • Complete ALL 28 challenges – 3 raffle tickets

    Fruit and Veggie Challenge ENDS TODAY!

    Today is the END of the Fruit and Veggie Challenge! Turn in your tracker on Tuesday at the weigh-in for entry into the challenge prize drawing.


    Saturday, February 15, 2014

    Saturday 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, February 14, 2014

    10 Tips to a Great Plate


    10 Tips to a Great Plate

    Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often.
    1. Balance Calories - Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories. 
    2. Enjoy your food, but eat less - Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. 
    3. Avoid oversized portions - Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
    4. Foods to eat more often - Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
    5. Make half your plate fruits and vegetables - Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
    6. Switch to fat-free or low-fat (1%) milk - They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
    7. Make half your grains whole grains - To eat more whole grains, substitute a whole-grain product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of white rice
    8. Foods to eat less often - Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. 
    9. Compare sodium in foods - Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” 
    10. Drink water instead of sugary drinks -  Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

    Thursday, February 13, 2014

    Recipe: Lime Chicken Fajitas

    Lime Chicken Fajitas

    Ingredients

    • 4 chicken breast, boneless, skinless cut into thin strips
    • 2 Tbsp olive oil
    • 1 lime 
    • 1 clove garlic, minced
    • 2 peppers sliced (half of each). You can use green, red, yellow, or orange peppers
    • 1/2 onion, sliced
    • Tortillas

    Optional Additional Toppings: 

    • Black beans
    • Avocado
    • Olives
    • Lettuce
    • Salsa
    • Macayo Taco Sauce
    • Cheese

    Directions

    • Heat 2 Tbsp olive oil in pan, and minced garlic to pan then add chicken strips. Slice lime in half and squeeze juice over the top of the chicken. When the chicken is nearly cooked add sliced peppers and onion to the pan. 
    • Place mixture on tortillas and top with additional toppings (black beans, avocado, olives, lettuce, salsa, macayo sauce, and cheese).

    Wednesday, February 12, 2014

    Tips to boost fruits and vegetables


    1. Stir low-fat or fat-free granola into a bowl of low-fat or fat-free yogurt. Top with sliced apples or berries.
    2. Add low fat cream cheese to celery stalks. Top with raisins for ants on a log.
    3. Combine frozen 100% juice and berries, then freeze to make popsicles.
    4. Dress up a salad for your main meal. Add slices of grilled chicken or fish. Top with Mandarin oranges. A cool crunchy salad is refreshing on a hot summer day.
    5. Grill your dessert – sprinkle bananas with cinnamon and brown sugar, place on aluminum foil, and let it sizzle. Or get creative, and try grilled bananas for your banana split!
    6. Make an all-fruit kabob – pineapple, banana, papaya, and pear chunks work well.


    Tuesday, February 11, 2014

    Recipe: Lasagna Stuffed Spaghetti Squash

    Ingredients:

    • 2 medium spaghetti squash
    • 2 tbsp olive oil, divided
    • salt and pepper
    • 1 onion, chopped
    • 4 cloves garlic, chopped
    • 20 oz 99% lean ground turkey breast (you can also use the 93-94% or 96% lean ground beef)
    • 1/4 lb chicken or turkey sausage, sliced
    • 1 lb can crushed tomatoes
    • 2 tsp dried or finely chopped fresh oregano, divided
    • 2 tsp dried or finely chopped fresh basil, divided
    • 2 tsp crushed red pepper flakes, optional
    • 1/2 cup part skim ricotta cheese
    • 1/2 cup nonfat cottage cheese
    • 1 cup shredded part skim mozzarella cheese

    Instructions:

    • Preheat oven to 400. Slice spaghetti squash length wise and scrape out the seeds. Rub 1/4 tbsp olive oil into each squash half and season with salt and pepper. Place each spaghetti squash half face down in a large baking dish and bake for 40-60 min. When squash is done, middle will be tender and pull apart easily.
    • In a large pan, sautee onion and garlic in 1 tbsp olive oil over medium heat until fragrant. Add ground turkey. Season with a generous pinch each of salt and pepper. Cook until browned. Add sausage, crushed tomato and 1 tbsp each basil and oregano. When sauce starts to bubble, reduce heat to a simmer until thickened (about 3-4 minutes).
    • Meanwhile, combine ricotta and cottage cheese in a medium bowl. Season with 1 tbsp each basil and oregano. Add a pinch each of salt and pepper. Lightly mix until combined.
    • When spaghetti squash is fully cooked, flip in the baking dish so that it is now skin side down. Evenly divide ricotta mixture between each squash half. Repeat with meat sauce. Top each half with 1/4 cup mozzarella cheese.
    • Turn oven to broil, and cook for an other 2 minutes, until cheese is browned and bubbling. This happens very quickly–make sure to watch closely, otherwise it can burn easily. Serve immediately. Leftovers may be refrigerated in an airtight container for up to one week.

    Week 4 Weigh-In at Gene Fullmer


    Week 4 Weigh-In Tonight at Gene Fullmer (8015 S. 2200 W.) The weigh-in will be held from 5:30pm-7:30pm. Come anytime during the 2 hour block.

    We will also be measuring your body composition so come prepared to spend a couple extra minutes for that additional assessment

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

    Monday, February 10, 2014

    Tips for Cooking with Fruits & Vegetables


    1. Get a jumpstart on dinner by filling microwave steaming bags with vegetables, one for every night of the week.
    2. Take your favorite lasagna recipe and try adding different combinations of your favorite vegetables between the layers: mushrooms, spinach, broccoli, carrots, zucchini, onions, or eggplant. Be creative.
    3. Mix canned spinach or frozen broccoli into your pasta dish.
    4. If cooking fruits and vegetables takes too much time, consider microwaving vegetables, buying pre-cut fruits and vegetables, using canned or frozen items, drinking 100% fruit juice, or pre-washing vegetables so they are ready for cooking.
    5. For even cooking, cut vegetables into small same-size pieces.
    6. Use a fork to pierce whole, unpeeled vegetables such as potatoes or yams to keep them from bursting while cooking.
    7. Pizza for dinner! Pizza can be a healthy choice whether you cook in or take-out when loaded with your favorite veggies.
    8. Choose ½ cup of applesauce for baking instead of a ½ of cup oil.


    Saturday, February 8, 2014

    Saturday 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, February 7, 2014

    Recipe: Sweet and Spicy Stir Fry with Chicken and Broccoli


    Ingredients:
    • 3 cups broccoli florets
    • 1 tablespoon olive oil
    • 2 skinless, boneless chicken breast halves - cut into 1 inch strips
    • 1/4 cup sliced green onions
    • 4 cloves garlic, thinly sliced
    • 1 tablespoon hoisin sauce
    • 1 tablespoon chile paste
    • 1 tablespoon low sodium soy sauce
    • 1/2 teaspoon ground ginger
    • 1/4 teaspoon crushed red pepper
    • 1/2 teaspoon salt
    • 1/2 teaspoon black pepper
    • 4 cloves garlic, thinly sliced
    • 1/8 cup chicken stock
    Directions:
    • Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 5 minutes.
    • Heat the oil in a skillet over medium heat, and saute the chicken, green onions, and garlic until the chicken is no longer pink and juices run clear.
    • Stir the hoisin sauce, chile paste, and soy sauce into the skillet. Season with ginger, red pepper, salt, and black pepper. Stir in the chicken stock and simmer about 2 minutes. Mix in the steamed broccoli until coated with the sauce mixture.



    Thursday, February 6, 2014

    Healthy Snacks on the Go

    Eating on the go can feel chaotic, but it’s easy to include more fruits and vegetables away from home.  Try these easy to prepare ideas and tips to avoid last minute sugary, high-fat snacks and meals that can really slow you down.

    • Make a fruit roll-up that travels anywhere. Start with tortillas and peanut butter, then add your favorite fruits.
    • Nature's Fast Food
      • Apples
      • Bananas
      • Plums
      • Oranges
      • Carrots
      • Celery 

    Wednesday, February 5, 2014

    Recipe: Easy Vegetable Soup

    Prep Time: 40 minutes
    Serves: 8
    Cups of Fruits & Vegetables per Serving: 1 1/4

    Ingredients:
    4 cups vegetable or chicken broth, low-sodium
    2- 16 oz packages frozen mixed vegetables
    1 can (14 oz) petite diced tomatoes
    1 onion, chopped
    2 tsp Italian seasoning
    Grated parmesan cheese (optional)

    Directions:
    In large pot, bring broth to a boil.
    Add frozen vegetables and return to boil, stirring occasionally. Reduce to simmer.
    Stir in tomatoes (with liquid). Add seasoning and cook on a simmer, uncovered, until vegetables are tender (approximately 20-25 minutes).
    Top with parmesan cheese (optional) and serve.

    Nutritional Information:
    Calories:100
    Carbohydrates: 20g
    Total Fat: 0g
    Cholesterol: 0mg
    Saturated Fat: 0g
    Dietary Fiber: 3g
    % of Calories from Fat: 0
    % Sodium: 70mg
    Protein: 4g

    Source: Fruits & Veggies More Matters

    Tuesday, February 4, 2014

    What's in Season?

    Winter Fruits/Vegetables

    Belgian Endive
    Brussels Sprouts
    Buttercup Squash
    Cactus Pear
    Cardoon
    Cherimoya
    Chestnuts
    Clementines
    Collard Greens
    Date Plums
    Dates
    Delicata Squash
    Grapefruit
    Kale
    Kiwifruit
    Leeks
    Mandarin Oranges
    Maradol Papaya
    Oranges
    Passion Fruit
    Pear
    Persimmons
    Pummelo
    Red Banana
    Red Currants
    Sharon Fruit
    Sweet Dumpling Squash
    Sweet Potatoes
    Tangerines
    Turnips

    Spring Fruits/Vegetables
    Apricots 
    Artichokes 
    Asparagus 
    Barbados Cherries
    Belgian Endive
    Bitter Melon
    BroccoliButter LettuceCactus
    Chayote Squash 
    Cherimoya
    Chives
    Collard Greens
    Corn
    Fava Beans
    Fennel
    Fiddlehead Ferns
    Green Beans
    Honeydew
    JackfruitLimesLychee 
    Mango
    Manoa Lettuce
    Morel Mushrooms
    Mustard Greens
    Oranges 
    Pea Pods
    Peas
    Pineapple
    Purple Asparagus
    Radicchio
    Ramps
    Red Leaf Lettuce
    Rhubarb 
    Snow Peas
    Sorrel
    Spinach
    Spring Baby Lettuce
    Strawberries
    Swiss ChardVidalia Onions
    Watercress
    White Asparagus

    Week 3 Weigh-In



    Week 3 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!!!

    Monday, February 3, 2014

    Tip: Getting More Fruits

    How much is a serving? For most fruits 1/2 cup represents a serving (including fresh, frozen, and 100% juice). A few exceptions include dried fruit, in which the serving is 1/4 cup.

    Add slices of fresh fruit to your morning bagel, cereal or yogurt. Take fruit (apples, oranges, bananas) as an easy grab and go snack.

    Saturday, February 1, 2014

    Saturday 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!