Weigh Biggest Loser Survey

The survey for the 2011 Weigh Biggest Loser Contest is now available.

Take the Survey!

We would really appreciate your feedback on the contest this year. The survey will remain open until Sunday, May 8th, 2011 at 11:30pm. Please take a few minutes to gives us your two cents. Thanks!

Final Results

The final results are now posted under the Weekly Weight Loss Totals. We did make the correction with the final weight on Steve Crane so he ended up moving to 4th place and Jim Simpson moved down to 5th place.

Great job everyone! Keep it up!

Watch for the survey in order to provide your feedback on the contest. You will be getting information about the survey in the next couple days.

Replenish your Body and Mind

You are what you eat. As old-fashioned and corny as it sounds, it’s true. If you don’t feed your body and your mind well, the stress and strain of caregiving will take a much greater toll. Here are some tips on getting the best nutrition for the least amount of effort. Once you start eating right, it will be easier to get your loved one started on some heart-healthy, nutritious habits. Set a goal to eat 80 percent healthy. It will be easier to succeed, and you can use the other 20 percent for whatever makes you happy.

Top 10 Food Tips

1. Eat a wide variety of foods to be sure you get all the nutrients your body needs.
2. Choose lean meats, poultry without skin, and fish at least twice per week. Prepare them without added saturated and trans fat. Cuts of red meat and pork labeled ‘loin’ and ‘round’ usually have the least amount of fat. Many fish, such as salmon, trout and herring, contain healthy omega-3 fatty acids.
3. Switch to whole-grain, high-fiber foods, such as whole wheat, oats/oatmeal, whole rye, whole-grain barley and whole-grain corn. Also try popcorn, brown rice, wild rice, buckwheat, bulgar (cracked wheat), millet, quinoa and sorghum.
4. Eat vegetables and fruit. They are a “nutrition bargain” because they’re low in calories and high in vitamins, minerals and fiber. Eat a variety, especially deeply colored vegetables and fruit, such as spinach, carrots, peaches and berries.
5. Select fat-free or low-fat dairy products. Minimize your intake of whole-fat dairy products such as butter and whole milk or full-fat dairy products (yogurt, cheeses).
6. Cut back on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Use liquid vegetable oils and soft margarines in place of hard margarine or shortening. Limit cakes, cookies, crackers, pastries, pies, muffins, doughnuts and French fries made with partially hydrogenated or saturated fats.
7. Cut back on foods high in dietary cholesterol. Try to eat less than 300 mg of cholesterol each day. Some cholesterol containing foods include eggs (about 200 mg per yolk) and “organ meats” such as liver (375 mg per 3 oz.)
8. Cut back on beverages and foods with added sugars. These foods tend to be low in vitamins and minerals, and the calories add up quickly. Examples of added sugars are sucrose, fructose, maltose, dextrose, corn syrups, high-fructose corn syrup, concentrated fruit juice and honey.
9. Drinking plenty of water every day will keep you “plum” healthy. When you don’t drink enough water, your body is more like a prune. Not a happy thought!
10. Choose and prepare foods with little or no salt. Choose frozen foods, soups, cereals, baked goods and other processed foods labeled “reduced-sodium.”

Source:
American Heart Association

Lemon Green Beans with Parsley and Almonds

Serves: 4 (1/2 cup per serving)
Cooking Time: 10 minutes

The lively taste of lemon and the wonderful crunch of dry-roasted almonds add the perfect accents to fresh green beans.

Ingredients:
8 ounces fresh green beans, trimmed, cut into 1 1/2- to 2-inch pieces (about 2 cups)
2 Tbsp. sliced almonds, dry-roasted
1 Tbsp. finely snipped fresh parsley
1/2 tsp. grated lemon zest
1 tsp. fresh lemon juice
1/8 tsp. pepper

Directions:
In a large saucepan, steam the beans for 10 minutes, or until tender-crisp. Transfer to a serving bowl. Sprinkle with the remaining ingredients. Stir gently to coat. Serve immediately for the best texture.
Cook's Tip:
Dry-roasting nuts brings out their flavor. Put the nuts in a single layer in an ungreased skillet. Dry-roast over medium heat for about 4 minutes, or until just fragrant, stirring frequently and watching carefully so they don't burn. Remove the skillet from the burner so the nuts don't continue to cook.

Nutrition Facts: (per serving)
Calories: 35
Total Fat: 1.5 g
Saturated Fat: 0.0 g
Trans Fat:0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 1.0 g
Cholesterol: 0 mg
Sodium: 4 mg
Carbohydrates: 5 g
Fiber: 2 g
Sugar: 1 g
Protein: 2 g

Dietary Exchanges: 1 vegatable, 1/2 fat
 
Source: American Heart Association

Finale Details

Come celebrate all your hardwork!

The Weigh Biggest Loser Contest Finale will be held at the Gene Fullmer Recreation Center (8015 S. 2700 W.) at 6:30pm on April 19th (We are planning on the finale being about 1 hour). We will be announcing the winners of the contest as well as giving out tons of awesome prizes! DON'T MISS OUT...I PROMISE YOU WILL WANT TO BE THERE!

We will not be posting results from the final weigh in until after the finale. We wouldn't want to ruin the surprise! You will just have to come next Tuesday, April 19th to find out.

Next week after the finale we will be sending out a survey via email in order to get your feedback on the contest. We want to thank you in advanced for the feedback you will give us to help make the contest even better next year! More details to come...so stay tuned!

GREAT JOB EVERYONE! KEEP UP THE HARDWORK!

Healthy West Jordan Committee

Lemony Tilapia and Asparagus Grill

Serves: 4 (3 ounces tilapia and about 6 asparagus spears per serving)
Cooking Time: 25 minutes from start to finish

Dinner is so quick and easy when you grill tilapia and asparagus side by side. A combination of chili powder and lemon pepper enhances the mild flavor of the fish, and a seasoned vinegar and oil mixture adds flair to the asparagus.

Ingredients:
Cooking spray
Asparagus
1 Tbsp. olive oil
1 Tbsp. red wine vinegar
1/2 tsp. garlic powder
1/2 tsp. salt-free lemon pepper
1 lb. fresh asparagus spears (about 24), trimmed
Tilapia
1 1/2 Tbsp. chili powder
1 tsp. salt-free lemon pepper
3/4 tsp. garlic powder
1/8 tsp. cayenne
1/8 tsp. salt
4 tilapia fillets (about 4 ounces each), rinsed and patted dry
1 medium lemon, quartered

Directions:
Lightly spray the grill rack with cooking spray. Preheat the grill on medium high. Meanwhile, in a small bowl, stir together the oil, vinegar, garlic powder, and 1/2 teaspoon lemon pepper. Pour into a large shallow casserole dish. Add the asparagus, turning several times to coat. In a small bowl, combine the chili powder, 1 teaspoon lemon pepper, garlic powder, cayenne, and salt. Sprinkle half the mixture over one side of the fish, pressing lightly so the seasonings adhere. Lightly spray with cooking spray. Turn the fish over and repeat. Remove the asparagus from the marinade, discarding the marinade. Place the fish and asparagus lengthwise so they are perpendicular to the grates of the grill. (For the fish, you can also use a grill basket lightly sprayed with cooking spray.) Grill the fish for about 3 minutes on each side, or until it flakes easily when tested with a fork. Grill the asparagus for 4 to 5 minutes, turning frequently. Transfer both to a platter. Squeeze the lemon over the fish.

Nutrition Facts: (per serving)
Calories:
Total Fat: 2.5 g
Saturated Fat: 1.0 g
Trans Fat: 0.0 g
Polyunsaturated Fat: 0.5 g
Monounsaturated Fat: 1.0 g
Cholesterol: 57 mg
Sodium: 162 mg
Carbohydrates: 7 g
Fiber: 3 g
Sugar: 3 g
Protein: 25 g

Dietary Exchanges: 3 very lean meat, 1/2 carbohydrate

Source: American Heart Association

Physical Activity for a Healthy Weight

Why is physical activity important?
Regular physical activity is important for good health, and it's especially important if you're trying to lose weight or to maintain a healthy weight.

• When losing weight, more physical activity increases the number of calories your body uses for energy or "burns off." The burning of calories through physical activity, combined with reducing the number of calories you eat, creates a "calorie deficit" that results in weight loss.
• Most weight loss occurs because of decreased caloric intake. However, evidence shows the only way to maintain weight loss is to be engaged in regular physical activity.
• Most importantly, physical activity reduces risks of cardiovascular disease and diabetes beyond that produced by weight reduction alone.

Physical activity also helps to–

• Maintain weight.
• Reduce high blood pressure.
• Reduce risk for type 2 diabetes, heart attack, stroke, and several forms of cancer.
• Reduce arthritis pain and associated disability.
• Reduce risk for osteoporosis and falls.
• Reduce symptoms of depression and anxiety.

How much physical activity do I need?

When it comes to weight management, people vary greatly in how much physical activity they need. Here are some guidelines to follow:

To maintain your weight:
Work your way up to 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent mix of the two each week. Strong scientific evidence shows that physical activity can help you maintain your weight over time. However, the exact amount of physical activity needed to do this is not clear since it varies greatly from person to person. It's possible that you may need to do more than the equivalent of 150 minutes of moderate-intensity activity a week to maintain your weight.

To lose weight and keep it off:
You will need a high amount of physical activity unless you also adjust your diet and reduce the amount of calories you're eating and drinking. Getting to and staying at a healthy weight requires both regular physical activity and a healthy eating plan

What do moderate- and vigorous-intensity mean?

Moderate: While performing the physical activity, if your breathing and heart rate is noticeably faster but you can still carry on a conversation — it's probably moderately intense. Examples include—

• Walking briskly (a 15-minute mile).
• Light yard work (raking/bagging leaves or using a lawn mower).
• Light snow shoveling.
• Actively playing with children.
• Biking at a casual pace.

Vigorous: Your heart rate is increased substantially and you are breathing too hard and fast to have a conversation, it's probably vigorously intense. Examples include—

• Jogging/running.
• Swimming laps.
• Rollerblading/inline skating at a brisk pace.
• Cross-country skiing.
• Most competitive sports (football, basketball, or soccer).
• Jumping rope.

How many calories are used in typical activities?

The following table shows calories used in common physical activities at both moderate and vigorous levels.

Source:
http://www.cdc.gov/healthyweight/physical_activity/index.html

Strawberry Breakfast Mousse

Serves: 4 (1/2 cup per serving)

Ingredients
1 cup quartered strawberries
1/2 cup low-fat ricotta cheese
1/2 cup fat-free vanilla yogurt
2 tablespoons all-fruit strawberry spread
3/4 cup fat-free frozen whipped topping, thawed in refrigerator
4 fresh mint springs (optional)

Directions:
In a blender, process the strawberries, ricotta, yogurt, and strawberry spread for 20 to 30 seconds, or until smooth, stirring halfway through.Pour into a medium bowl. Gently fold in the whipped topping. Spoon into custard cups or small bowls. Garnish with the mint.

Cook's Tip:
This strawberry mousse is also delicious spooned over fresh berries, such as blueberries. A serving would be a half-cup fresh berries and 2 tablespoons mousse.
 
Nutrition Facts: (per serving)
Calories: 114
Total Fat: 1.5g
Saturated Fat: 1.0 g
Trans Fat 0.0
Polyunsaturated Fat: 0.0
Monounsaturated Fat: 0.5g
Cholesterol: 8mg
Sodium: 58mg
Carbohydrates: 20g
Fiber: 1g
Sugar: 14g
Protein: 4g
 
Dietary Exchanges: 1 1/2 carbohydrate
 
Source: American Heart Association

Chicken Rotini Salad with Rosemary

Serves: 4 (1 1/2 cups per serving)

The combination of bright green spinach, rich red tomatoes, and shiny black olives makes this salad pop with color as well as taste.
Ingredients
4 ounces dried multigrain rotini
1 1/2 cups cubed cooked skinless chicken breasts, cooked without salt (about 7 1/2 ounces cooked) (see Cook’s Tip at end of recipe)
1 14-ounce can artichoke hearts, rinsed, drained, and coarsely chopped
1 cup grape tomatoes, halved (about 5 ounces)
1 cup fresh baby spinach (about 1 ounce)
1/3 cup finely chopped red onion
1 2.25-ounce can sliced black olives, drained
3 tablespoons red wine vinegar
1 tablespoon olive oil (extra-virgin preferred)
1/2 teaspoon dried rosemary, crushed
1/4 cup crumbled low-fat blue cheese

Directions:
In a stockpot or large saucepan, prepare the pasta using the package directions, omitting the salt and oil. Drain in a colander. Run under cold water to stop the cooking process and cool the pasta quickly. Meanwhile, in a large bowl, stir together the remaining ingredients except the blue cheese. Stir in the pasta. Gently fold in the blue cheese.

Cook's Tip:
It is so convenient to prepare extra chicken breasts to keep in the freezer for those hectic nights, but if you don’t have any available for this dish, discard all the visible fat from 10 ounces of skinless, boneless chicken breasts, then cut the chicken into bite-size pieces. Heat a small skillet over medium-high heat until hot. Remove the skillet from the burner and lightly spray with cooking spray (keeping far from a gas flame). Cook the chicken for 3 to 4 minutes, or until no longer pink in the center, stirring constantly.

Nutrition Facts: (per serving)
Calories: 296
Total Fat: 9.0 g
Saturated Fat: 2.0g
Trans Fat: 0.0
Polyunsaturated Fat: 1.0g
Monounsaturated Fat: 4.5g
Cholesterol: 48mg
Sodium: 444mg
Carbohydrates: 29g
Fiber: 5g
Sugar: 3g
Protein: 25g

Dietary Exchanges: 3 lean meat, 1 1/2 starch, 1 vegetable

Source: American Heart Association

2011 Linda Buttars Memorial Fun Run

Saturday, May 21, 2010

* 10K-8:30 am * 5K-8:30 am * 1 Mile-9:30 am

Starts at Jordan Landing Court Yard - 3751 W. Center Park Drive

PRE-REGISTRATION (In Person / Mail / or online on Active.com)

*WBL participants we recommend you sign up in person at the final weigh in next week. If you register online you will have to pay an online registration fee. Print out the Entry Form and bring it with you next week. WBL participants get a free entry into the race.

Pre-Registration deadline is: 5:00 p.m. Friday, May 6th (After this date shirts not guaranteed)
Late registration is an additional $6 per entry

REGISTRATION DAY OF RACE: One hour before the start of the races at the Jordan Landing Court Yard (between Iggy’s and Ruby Tuesday) at 3751 W Center Park Drive.

COST: $6.00 per individual with T-shirt
$20.00 per family (first 5) ($3.00 per additional family member, includes T-shirt)
$25.00 per business team (first 5)

COURSES: All are loop (start/finish at the Jordan Landing Court Yard) with a slight grade. No steep hills.

1 MILE WALK: Includes stroller moms and dogs on a leash

10K & 5K AGE DIVISIONS: (proof of age may be required) 14 & under, 15-19, 20-29, 30-39, 40-49, 50-59, 60 and over.

For “family” or “business team” please fill out ONE entry form PER PERSON then staple all entry forms together and submit as a single group. Please make check payable to: Healthy West Jordan Committee.

**MUST HAVE ONE SIGNED FOR EVERY PARTICIPANT, INCLUDING ALL CHILDREN**

Topping, Oil, Seasoning & Salt Tips

Try different toppings.

• In recipes that call for sour cream, use buttermilk or plain yogurt instead.
• On baked potatoes, skip the sour cream and gravy—instead, try plain yogurt or a little butter or trans fat-free margarine.
• Plain yogurt makes a great topping for fruit and other desserts.

Use less gravy.

• Make healthier gravy—pour off the fat, thicken the meat juices, and go easy on the salt.
• Instead of gravy on your meat, try using tomato, barbecue, Worcestershire or steak sauces—Avoid sauces high in salt. Try to buy sauces labeled “no salt added” or “low sodium”.
• Use a little trans fat-free margarine or gravy on brown rice or mashed potatoes.

Choose trans fat-free margarine.

• When you use margarine, look for tub or squeeze margarines that say trans fat-free.
• Don’t use regular stick margarines or shortening, which are high in trans fats.

• Stay away from lard (high in saturated fat).

Use vegetable oil for frying.

• Vegetable oils are better for your heart than bacon grease or shortening.
• When you fry, use vegetable oil—just enough to keep the food from sticking.

Get creative when you bake.

• Use vegetable oil instead of margarine, lard, butter, or shortening for baking. Two teaspoons of oil can replace one tablespoon of hard shortening.
• For muffins and cakes, replace some of the margarine or butter with buttermilk, applesauce, or pureed prunes.

Use healthy seasonings for vegetables and salads.

• Instead of fatback, side meat, or stick margarine, season your vegetables with these:
• A small amount of lean ham
• Onions and garlic with vegetable oil
• Vinegar or lemon juice
• Low sodium bouillon
• Fresh or dried herbs
• A little transfat-free margarine
• Make your own olive oil and vinegar dressing for tossed salads—stay away from bottled dressings with a lot of salt (sodium) and watch out for dressings with high fructose corn syrup or other sugars.

Go the low salt way.

• Buy foods that say low or reduced salt (sodium) or no salt added.
• Eat out less often at restaurants—even healthy restaurant meals often have a lot of salt.
• Keep the salt shaker away from where you cook and eat.
• Taste your food before salting it. You’ll get used to the taste of less salt.
• Use seasonings like pepper, lemon juice, vinegar, herbs, and spices.

Mix your favorite herbs or spices in a handy shaker.

• Watch out! Packaged meals with noodles can be high in salt (sodium) and trans fats.

Chicken Vegetable Stir Fry

Serves: 4 (1 heaping cup per serving)

Preparation Time: 10 minutes
Cooking Time: 7-10 minutes

This basic stir-fry recipe gives you many options. You can choose between Asian and Italian flavorings and vary the meat. (See Italian Stir-Fry and Cook's Tip below) Save more time by using precut vegetables or no-salt-added frozen mixed vegetables (no need to thaw). Even if you make only half of this recipe, you'll probably want the entire about of sauce.

Ingredients:
Sauce:
2 Tbsp. water
1 Tbsp. bottled low-sodium stir fry sauce
1 tsp. cornstarch

Stir Fry:
1 lb. boneless, skinless chicken breasts, all visible fat removed
1 tsp. acceptable vegetable oil
1 cup broccoli florets, cut into 1 inch pieces
1/2 cup sliced red bell pepper
1/2 cup thinly sliced carrots
1/2 cup no-salt-added canned baby corn, rinsed, drained, and cut into bite-size pieces
2 green onions, sliced (about 1/4 cup)
1 tsp. bottled minced garlic or 2 medium cloves garlic, minced

Directions:
For sauce, in a small bowl, stir together all ingredients; set aside. Rinse chicken and pat dry with paper towels. Thinly slice chicken. Heat a wok or large skillet over medium-high heat. Add oil and swirl to coat bottom. Cook chicken for 3-4 minutes, or until no longer pink in center, stirring occasionally. Add remaining ingredients and cook for 3-4 minutes, or until vegetables are tender-crisp, stirring frequently. Push chicken mixture aside, making a will in the center of the wok. Add sauce mixture; stir chicken mixture into sauce. Cook for 1-2 minutes, or until sauce has thickened, stirring occasionally.

Italian Stir-Fry:
Prepare as directed above except replace sauce mixture with 3 Tbsp. low-sodium chicken broth, 1 tsp. cornstarch, and 1/2 tsp. dried oregano, crumbed; replace vegetable oil with olive oil; and replace carrots and corn with 1/2 cup fresh sliced asparagus and 1/2 cup sliced zucchini. Add 1 medium sliced Italian plum tomato when adding sauce mixture. Serves 4 (1 1/4 cups per serving). (Calories: 167; Protein: 26 g; Carbohydrates 6 g; Cholesterol 67 mg; Total Fat 4 g; Saturated 1 g; Polyunsaturated 1 g; Monounsaturated 2 g; Fiber 2 g; Sodium 73 mg)

Cooks Tip:
Substitute 1 lb. of any of the following for chicken (remember to remove all visible fat before slicing): boneless round steak, thinly sliced; pork loin chops or pork tenderloin, thinly sliced; shark, halibut, or other firm-flesh fish, cut into 3/4 inch cubes; bay scallops; or 10 ounces reduced-fat firm tofu, cut into 3/4 inch cubes.

Nutrition Facts: (per serving)
Calories: 171
Protein: 26 g
Carbohydrates: 6 g
Cholesterol: 67 mg
Total Fat: 4 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Fiber: 2 g
Sodium: 153 mg

Source: American Heart Association - Meals in Minutes Cookbook pg. 160

Sweets, Snacks & Beverage Tips

Sweets and Snacks

Watch out for sweets.

• Fill up on healthy foods so that you are not as hungry for sweets.
• Try fruit for dessert.
• Save sweets for special occasions (birthdays and holidays), not every day!
• When you do eat sweets, eat small amounts.
• Avoid doughnuts, sweet rolls, pies, cakes, cookies, candy bars, milk chocolate, caramel candies, and cream-filled desserts.
• Small amounts of dark chocolate (more than 50% cacao [cocoa] solids) are okay 2–3 times a week. A small amount is ½–1 oz. (or ¼ of a standardsized candy bar).
• Avoid foods with added sugar when you can. Many processed foods contain high fructose corn syrup—foods like salad dressings, spaghetti sauces, ketchup, baked goods, and even bread.

Choose cold and frozen desserts with care.

• For a refreshing summer dessert, have a chilled slice of watermelon or a bowl of fresh berries with plain yogurt.
• Popsicles can be a tasty treat. Be sure store-bought popsicles are made with 100% fruit juice, or make your own! Freeze 100% fruit juice in small cups with popsicle sticks.
• Eat a small amount of ice milk, sherbet, or frozen yogurt instead of ice cream, but not too often—they still have added sugar and can be high in calories.

Go easy on snack chips and crackers.

• Snack chips and crackers can be high in trans fats, which are NOT good for you. Check the ingredients list for partially hydrogenated vegetable oil or look for trans fat on the food label.
• Choose whole grain crackers with no trans fats.
• Look for snack foods that are unsalted or only lightly salted.
• Have raw vegetables or fruit, a small handful of nuts, or unbuttered popcorn.

Beverage Tips

Choose healthy drinks.

• Stay away from sodas, bottled fruit drinks, sports drinks, and other sugary beverages—they are full of sugar, which means lots of empty calories!
• Avoid drinks that list high fructose corn syrup, corn syrup, or corn sweetener on the ingredients list—these sugars are not good for you.
• Instead of Kool-Aid™ or sweet tea, drink water with a twist of lemon or lime, sparkling water with a splash of 100% fruit juice, or iced tea with lemon.
• Try a little skim milk in your hot or cold tea or coffee instead of sugar.

Choose 100% fruit juice, but not too much!

• Go easy on the fruit juice. Aim for 8 ounces or less each day.
• Check the label to make sure you drink 100% fruit juice.
• Choose whole fruit instead of juice whenever possible.

Sun-Dried Tomato Pesto Chicken Pasta

Serves: 4 (3 ounces chicken and 1 cup pasta per serving)
Preparation Time: 10 minutes
Cooking Time: 12 minutes

This fantastically easy recipe uses bottled sun-dried tomato pesto to cut your prep time.

Ingredients:
4 boneless, skinless, chicken breast halves, all visible fat removed (about 4 ounces each)
Vegetable oil spray
1/4 cup bottled sun-dried tomato pesto
2 Tbsp. water
2 Tbsp. dry red wine (regular or nonalcoholic)
1 Tbsp. balsamic vinegar
1 Tbsp. plus 1 1/2 tsp. dried basil, crumbled
1/4 tsp. salt
9 ounces refrigerated fat-free angel hair pasta

Directions:
Put hot tap water for pasta on to boil, covering pan. Rinse chicken and pat dry with paper towels. Heat a large nonstick skillet over medium-high heat. Remove from heat and spray with vegetable oil spray. Return to heat and cook chicken for 2 minutes on each side. Meanwhile, in a small mixing bowl, whisk together remaining ingredients except pasta. Pour over chicken. Reduce heat and simmer, covered for 6-8 minutes, or until chicken is no longer pink in center. When water for pasta comes to a boil, cook pasta using package directions, omitting salt and oil; don't overcook. Drain well. To serve, place pasta on serving platter, arrange chicken on top, and spoon sauce over all.

Basil-Parmesan Pesto Chicken and Pasta
Replace sun-dried tomato pesto with basil-Parmesan pesto, dry red wine with dry white wine, and balsamic vinegar with lemon juice. (Calories: 367; Protein: 33 g; Carbohydrates: 37 g; Cholesterol: 67 mg; Total Fat: 9 g; Saturated fat: 2 g; Fiber: 3 g; Sodium 293 mg)

Cook's Tip
If you don't have a tight-fitting lid to use while preparing this dish, tightly cover the skillet with aluminum foil. This will keep the moisture in, helping the sauce get marinara-like consistency.

Cook's Tip on White Meat Chicken
Remember that white meat can overcook quickly. Cook breasts just until they are barely pink in the middle; then remove them from the heat. Residual heat with will cooking the breasts.

Nutrition Facts: (per serving)
Calories: 319
Protein: 32 g
Carbohydrates: 39 g
Cholesterol: 67 mg
Total Fat: 3 g
Saturated Fat: 1 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 1 g
Fiber: 3 g
Sodium: 249 mg

Source: American Heart Association - Meals in Minutes Cookbook pg.148

Situational Eating Tips

At parties, picnics, covered dish dinners, and restaurants.

• Bring a healthy covered dish.
• Take a friend who will help you stick to your new way of eating,
• If you eat cake or pie, split a small piece with a friend—3 or 4 bites.

When you’re on the road.

• Pack healthy snacks to bring along—foods like carrots and celery sticks, fruit, or a small handful of nuts.
• If you stop at fast food places, stay away from foods with trans fat and try to pick items that do not have lots of salt, sugar, and calories.

• Drink water or unsweetened iced tea or coffee to keep your mind off food.

When you’re cooking a meal or cleaning up.

• If you are hungry, eat a small, healthy snack before you start cooking.
• Fix the same food for everyone—you will spend less time in the kitchen.
• Have someone else help clean up the leftovers—that way you won’t be tempted to eat them.

When you’re eating meals or snacks at work.

• Instead of buying snacks at vending machines and snack bars, bring your own healthy snacks from home and keep them handy— small amounts of nuts or fruit are good choices.
• When a snack bar or vending machine is your only choice, choose fruit, low-fat yogurt, or small amounts of animal crackers or fig bars.
• If you are bored, get up and stretch or get a drink of water.

When you are stressed out, bored, tired, angry, or depressed.

• Do something else instead of eating, like:
• Go for a walk
• Work on a hobby
• Read a magazine or book
• Call a friend
• Play with your kids or grandkids

When you see unhealthy foods around your home or at work.

• Don’t bring unhealthy foods into the house.
• If you must buy some unhealthy foods for your family, choose foods that don’t tempt you. Talk to your family about healthier choices.
• Keep unhealthy snacks like chips, candy, and cookies out of sight.
• Put tempting foods in containers you can’t see through in the refrigerator.
• Avoid the snack food area at work, especially at day’s end when you are tired.
• Keep healthy snacks like raw vegetables, fruit, nuts, or popcorn handy.
• If you end up eating unhealthy foods, don’t give up. Try again!

Make good choices when you eat at restaurants.

• Eat out less often—a lot of restaurant food is unhealthy and costs more.
• If you eat at fast food places, choose carefully.
• Choose healthy menu items—for example, grilled or baked red meat, poultry or fish; tossed salads with oil and vinegar dressing; lightly steamed or seasoned vegetables; fruit plates; whole grain breads; and water with a twist of lemon.
• Stay away from fried foods. Most restaurants use partially hydrogenated vegetable oils (trans fats) for frying.
• Drink a glass of water before the meal so you are not as hungry. Avoid drinks with lots of sugar.
• Order small portions, split an order with a friend, or take leftovers home with you.