Intuitive Eating Principle #1

Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body. Over the next week or so we will focus each day on 1 of the 10 guiding principles of Intuitive Eating. 

1. Reject the Diet Mentality. Throw out the diet books and magazine articles that offer you false hope of losing weight  quickly, easily, and permanently. Get angry at the lies that have led you to feel as if you were a failure every time a new diet stopped working and you gained back the weight. If you allow even one small hope to linger that a new and better diet might be lurking around the corner, it will prevent you from being free to rediscover Intuitive Eating.

Outtasight Salad

Serving Size: 1 cup
Yield: 4 servings

Ingredients:
2 cups salad greens of your choice 1 cup chopped vegetables (tomatoes, cucumbers, carrots, green beans) 1 cup juice-packed pineapple chunks, drained, or fresh orange segments ¼ cup Dressing (see below) 2 tablespoons raisins or dried cranberries 2 tablespoons chopped nuts, any kind

Preparation:
1. Put mixed salad greens on a large platter or in a salad bowl.
2. In a large bowl, mix chopped vegetables and pineapple or orange segments.
3. Add dressing and stir.
4. Spoon mixture over salad greens.
5. Top with raisins and nuts.
Dressing: ¼ cup yogurt, nonfat, plain or fruit-flavored 1 tablespoon orange juice 1½ teaspoons white vinegar
Preparation: 1. In a small bowl, mix all ingredients. Refrigerate until ready to serve.

Source: SNAP-Ed Connection

Dimensions of Health and Wellness

Zesty Tomato Soup

Serving Size: 1 cup
Yield: 4 servings

Ingredients:
1 can (14.5 ounces) no-salt added diced tomatoes
1 cup roasted red peppers, drained
1 cup evaporated milk, fat-free
1 teaspoon garlic powder
¼ teaspoon ground black pepper
2 tablespoons fresh basil, rinsed and chopped (or 2 teaspoons dried)

Preparation:
1. Combine tomatoes and red peppers in a blender or food processor.
Puree until smooth.
2. Put tomato mixture in a medium sauce pan and bring to a boil over medium heat.
3. Add evaporated milk, garlic powder, and pepper. Return to a boil, reduce heat to low, and gently simmer for 5 minutes.
4. Add basil and serve.

Source: SNAP-Ed Connection

Strength Training

Corn Chowder

Serving Size: 1 cup

Yield: 4 servings


Ingredients:
1 tablespoon vegetable oil
2 tablespoons finely diced celery
2 tablespoons onion, finely diced
2 tablespoons finely diced green pepper
1 package (10 ounces) frozen whole kernel corn
1 cup raw diced potatoes, peeled,
1 cup water
¼ teaspoon salt
Black pepper to taste
¼ teaspoon paprika
2 cups milk, non-fat, divided
2 tablespoons flour
2 tablespoons chopped fresh parsley

Preparation:
1. In medium saucepan, heat oil over medium high heat.
2. Add celery, onion, and green pepper; sauté for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Pour ½ cup milk into a jar with a tight-fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables; stir well.
6. Add remaining milk.
7. Cook, stirring constantly, until mixture comes to a boil and thickens.
8. Serve garnished with chopped fresh parsley.

Source: “A Healthier You.” U.S. Department of Health and Human Services.

Calories Burned During Physical Activity

Lemon Velvet Supreme

Serving Size: 1/6 of recipe
Yield: 6 servings
Ingredients:
2 cups vanilla yogurt, fat-free
3 tablespoons instant, lemon pudding mix
8 squares graham crackers, crushed
1 can (4 ounces) mandarin orange slices, drained (or your favorite fruit)

Preparation:
1. Combine vanilla yogurt and pudding mix; gently stir together.
2. Layer bottom of serving dish with crushed graham crackers.
3. Pour pudding mixture over cracker crumbs.
4. Top with mandarin orange slices or your favorite fruit.

Source: SNAP-Ed Connection

Finding Your Target Heart Rate

Mixed Salad Greens and Fruit with Fresh Strawberries

Serves: 4 (2 1/4 cups per serving)
Preparation Time: 10 minutes

Ingredients:

Strawberry Vinaigrette
2 cups whole strawberries, stemmed
1/4 cup sugar
1/4 cup raspberry vinegar

Salad
8 ounces mixed salad greens (about 8 cups)
1/2 cup red onion, thinly sliced (about 2 ounces)
11 ounce can mandarin oranges in water or light syrup, well drained
1 large pear, thinly sliced (about 8 ounces)
1 cup blueberries or quartered strawberries
3 Tbsp. sliced almonds, dry roasted (3/4 ounce)

Directions:
In a food processor or blender, process vinaigrette ingredients until smooth. Arrange salad greens on a serving platter; drizzle with dressing. Top with remaining ingredients. Serve immediately.

Cooks Tip on Dry-Roasting Nuts: To bring out the flavor, roast nuts in an ungreased skillet over medium heat for 1 to 5 minutes, stirring frequently, or in a shallow baking pan at 350 degrees for 10 to 15 minutes, stirring occasionally. Watch carefully; the nuts can burn easily.

Nutrition Facts: (per serving)
Calories: 187
Protein: 3 g
Carbohydrates: 40 g
Cholesterol: 0 mg
Total Fat: 3 g
Saturated Fat: 0 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Fiber: 7 g
Sodium: 10 mg
Source: American Heart Association - Meals in Minutes Cookbook pg. 67

Saturday Walking/Running Group

It looks like there is some interest in the Saturday walking group so we are going to go ahead and plan on starting this Saturday, February 18th @ 8:30 am. Meet at the Barney Wash Trail located on 8020 South 4800 West. Greg Fabiano will be leading the group!

Being Physically Active

Saturday Morning WBL Walking/Running Group

Would you be interested in joining a Saturday morning WBL walking running group? We are thinking of starting one so cast your vote on Facebook and let us know if you would be interested.

Details
Dates: Saturday Mornings @ 8:30am

Location: Barney Wash Trail Park
8020 South 4800 West
West Jordan, UT

Cast Your Vote NOW!

The Low Down on Fad Diets

As fad diets come and go, the weight goes up and down.

When bathing suit season approaches, there’s always a diet that promises you’ll be thinner in six weeks. The appeal of these diets comes from the hope that we can be slim and trim with as little effort as possible. Most fad diets work in the beginning, usually because the suggested eating regimens help you cut calories in one way or another. But diets that restrict certain food groups or promise unrealistic results are difficult – or unhealthy – to sustain over time. As soon as you go back to your usual eating patterns, the weight comes piling back on. This creates the yo-yo effect of losing and regaining weight.

There is no magic bullet.

No matter which hook a fad diet is using, it isn’t reasonable to expect miraculous weight loss that will last. The trick is to find an everyday eating plan that not only keeps the pounds off but also provides the right balance of calories and nutrition – and that combination requires a lifestyle change.

While most fad diets result in quick weight loss early on, more research is needed on the effectiveness for long-term weight loss. If followed for a long time, these diets may result in potential health problems. To lose weight safely and effectively, you should eat an appropriate number of calories from a balanced diet rich in fresh fruits and vegetables, whole grains, and fat-free dairy products. Also cut back on the nutrient-poor foods, and be physically active.

You’ll know it’s a fad diet if it:

• Promises magic or miracle foods that burn fat.
• Requires you to eat unusual quantities of only one food or food type.
• Requires rigid menus of a limited selection of foods to be eaten at a specific time and day.
• Requires you to eat specific food combinations in certain sequences or combinations.
• Promises rapid weight loss of more than two pounds a week.
• Has no warning for those with diabetes or high blood pressure to seek medical advice before starting the diet.
• Does not include increased physical activity as part of the plan.

Sources:
American Heart Association

Check this out: Staying Away from Fad Diets from the American Dietetic Association.  This is another great resource with great information about fad diets.

Great Outdoor Winter Activities

Be Creative!
Typically, when we think about being physically active outdoors we automatically think of activities done mostly during the summertime. However, there are also a wide range of fun activities perfect for that beautiful winter day. The list of winter recreational activities could include:

• Ice Skating
• Building a snowman or fort
• Sledding/Tubing
• Snowshoeing
• Cross country skiing
• Downhill skiing
• Snowboarding

One of the wonderful things about being in Utah is that we have a lot of wonderful resources close by. The mountains are easily accessible and can provide hours of entertainment and also a great chance for exercise.

Use Your Resources!
Participating in the activities above does not have to be expensive. For example, the University of Utah has equipment you can rent for a great price. Campus Recreation is the perfect resource to use if you want to try something new without a large investment of money. You don’t even have to be a student to take advantage of these resources.

You can enjoy the great outdoors down in Utah County by taking advantage of the resources at Outdoors Unlimited on the BYU campus. They carry similar resources for rent to meet all your outdoor recreational needs. Even if you are up in the Cache Valley area, Utah State University's Campus Recreation has great outdoor gear for rent.

No matter where you are in the state, you can take advantage of the great outdoors by using local resources to make your outdoor adventure both fun and inexpensive.

Enjoy!

University of Utah Campus Recreation
Brigham Young University Outdoors Unlimited
Utah State University Campus Recreation

Choose My Plate - Get your calcium-rich foods

10 tips to help you eat and drink more fat-free or low-fat dairy foods

The Dairy Group includes milk, yogurt, cheese, and fortified soymilk. They provide calcium, vitamin D, potassium, protein, and other nutrients needed for good health throughout life. Choices should be lowfat or fat-free—to cut calories and saturated fat. How much is needed? Older children, teens, and adults need 3 cups* a day, while children 4 to 8 years old need 2½ cups, and children 2 to 3 years old need 2 cups.

1. “Skim” the fat. Drink fat-free (skim) or low-fat (1%) milk. If you currently drink whole milk, gradually switch to lower fat versions. This change cuts calories but doesn’t reduce calcium or other essential nutrients.
2. Boost potassium and vitamin D, and cut sodium. Choose fat-free or low-fat milk or yogurt more often than cheese. Milk and yogurt have more potassium and less sodium than most cheeses. Also, almost all milk and many yogurts are fortified with vitamin D.
3. Top off your meals. Use fat-free or low-fat milk on cereal and oatmeal. Top fruit salads and baked potatoes with low-fat yogurt instead of higher fat toppings such as sour cream. 
4. Choose cheeses with less fat. Many cheeses are high in saturated fat. Look for “reduced-fat” or “low-fat” on the label. Try different brands or types to find the one that you like. 
5. What about cream cheese? Regular cream cheese, cream, and butter are not part of the dairy food group. They are high in saturated fat and have little or no calcium.
6. Ingredient switches. When recipes such as dips call for sour cream, substitute plain yogurt. Use fat-free evaporated milk instead of cream, and try ricotta cheese as a substitute for cream cheese.
7. Choose sweet dairy foods with care. Flavored milks, fruit yogurts, frozen yogurt, and puddings can contain a lot of added sugars. These added sugars are empty calories. You need the nutrients in dairy foods—not these empty calories.
8. Caffeinating? If so, get your calcium along with your morning caffeine boost. Make or order coffee, a latte, or cappuccino with fat-free or low-fat milk.
9. Can’t drink milk? If you are lactose intolerant, try lactose-free milk, drink smaller amounts of milk at a time, or try soymilk (soy beverage). Check the Nutrition Facts label to be sure your soymilk has about 300 mg of calcium. Calcium in some leafy greens is well absorbed, but eating several cups each day to meet calcium needs may be unrealistic.
10. Take care of yourself and your family. Parents who drink milk and eat dairy foods show their kids that it is important. Dairy foods are especially important to build the growing bones of kids and teens. Routinely include low-fat or fat-free dairy foods with meals and snacks—for everyone’s benefit.

* What counts as a cup in the Dairy Group? 1 cup of milk or yogurt, 1½ ounces of natural cheese, or 2 ounces of processed cheese.

Choose My Plate - Make at least half your grains whole

10 tips to help you eat whole grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Bread, pasta, oatmeal, breakfast cereals, tortillas, and grits are examples. Grains are divided into two subgroups, whole grains and refined grains. Whole grains contain the entire grain kernel—the bran, germ, and endosperm. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases.

1. Make simple switches. To make half your grains whole grains, substitute a whole-grain product for a refined-grain product. For example, eat 100% whole-wheat bread or bagels instead of white bread or bagels, or brown rice instead of white rice.
2. Whole grains can be healthy snacks. Popcorn, a whole grain, can be a healthy snack. Make it with little or no added salt or butter. Also, try 100% whole-wheat or rye crackers. 
3. Save some time. Cook extra bulgur or barley when you have time. Freeze half to heat and serve later as a quick side dish.
4. Mix it up with whole grains. Use whole grains in mixed dishes, such as barley in vegetable soups or stews and bulgur wheat in casseroles or stir-fries. Try a quinoa salad or pilaf. 
5. Try whole-wheat versions. For a change, try brown rice or whole-wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes, and whole-wheat macaroni in macaroni and cheese.
6. Bake up some whole-grain goodness. Experiment by substituting buckwheat, millet, or oat flour for up to half of the flour in pancake, waffle, muffin, or other flour-based recipes. They may need a bit more leavening in order to rise.
7. Be a good role model for children. Set a good example for children by serving and eating whole grains every day with meals or as snacks.
8. Check the label for fiber. Use the Nutrition Facts label to check the fiber content of whole-grain foods. Good sources of fiber contain 10% to 19% of the Daily Value; excellent sources contain 20% or more.
9. Know what to look for on the ingredients list. Read the ingredients list and choose products that name a wholegrain ingredient first on the list. Look for “whole wheat,” “brown rice,” “bulgur,” “buckwheat,” “oatmeal,” “whole-grain cornmeal,” “whole oats,” “whole rye,” or “wild rice.”
10. Be a smart shopper. The color of a food is not an indication that it is a whole-grain food. Foods labeled as “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not 100% whole-grain products, and may not contain any whole grain.

Choose My Plate - Go Lean on Protein

10 tips for choosing protein

Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein—but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day.

1. Vary your protein food choices. Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood. 
2. Choose seafood twice a week. Eat seafood in place of meat or poultry twice a week. Select a variety of seafood—include some that are higher in oils and low in mercury, such as salmon, trout, and herring.
3. Make meat and poultry lean or low fat. Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 90% lean. Trim or drain fat from meat and remove poultry skin. 
4. Have an egg. One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains cholesterol and saturated fat, so have as many egg whites as you want.
5. Eat plant protein foods more often. Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
6. Nuts and seeds. Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
7. Keep it tasty and healthy. Try grilling, broiling, roasting, or baking—they don’t add extra fat. Some lean meats need slow, moist cooking to be tender—try a slow cooker for them. Avoid breading meat or poultry, which adds calories.
8. Make a healthy sandwich. Choose turkey, roast beef, canned tuna or salmon, or peanut butter for sandwiches. Many deli meats, such as regular bologna or salami, are high in fat and sodium—make them occasional treats only.
9. Think small when it comes to meat portions. Get the flavor you crave but in a smaller portion. Make or order a smaller burger or a “petite” size steak. 
10. Check the sodium. Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods—including beans and meats. Many processed meats—such as ham, sausage, and hot dogs—are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness.

* What counts as an ounce of protein foods? 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup cooked beans or peas; ½ ounce nuts or seeds; or 1 tablespoon peanut butter.

Choose My Plate - 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.

Choose My Plate - Focus on Fruits

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.

Choose My Plate - Dietary Guideline Tips

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.

Choose My Plate

Over the next few days we will be going over the new guidelines from ChooseMyPlate. This new guideline replaces the old Food Pyramid. We will look at the general guidelines and then over the next few days we will focus on specific areas of the new guidelines from ChooseMyPlate. 

Learning to Read Food Labels