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.

Source: http://www.sixsistersstuff.com/2012/10/healthy-meals-monday-healthy-southwest.html

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.

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.

Source: http://www.southerninlaw.com/2013/03/cheesy-quinoa-bakes-recipe.html

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!!!

Dimensions of Health and Wellness

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!

Burning Calories During Physical Activity

Strength Training

Target Heart Rate

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!!!

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

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 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!

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.

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).

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.

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.

Source: http://arismenu.com/lasagna-stuffed-spaghetti-squash/

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!!!

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 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!

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.

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 

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

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!!!

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 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!