FoodsThat Are Suprisingly Unhealthy

It is important to know good foods from unhealthy foods and with today's competitive advertising it is easier than ever to disguise foods to make them appear "healthy." On cookinglight.com they have a list produced by Katherine Brooking, MS, RD, that contains foods that are surprisingly unhealthy.

Sports Drinks

• Unless you are an extreme athlete such as a endurance runner, sports drinks often contain excess amounts of sugar and calories. 

Foods Labeled "Fat-Free"

• "Fat-Free" foods are often loaded with calories and extra sodium. Be sure to check the nutrition label to make sure "fat-free" also means low calorie. 

Smoothies

• Smoothies may seem like a healthy choice because of the fruit they are said to contain, but after all of the ice cream and extra sugar is added smoothies can be a high calorie treat. 

Energy Bars

• Energy bars seem like a good option before a workout, however they often contain high fructose corn syrup, added sugar, and saturated fat. Some are even loaded with calories. Home-made granola bars are a good choice as long as you watch the nutrient content. 

Prepared Salads

• Salad is not always a good choice when eating out. Prepared salads are loaded with calories from creamy dressings, fried chicken and added mayonnaise. So when ordering a salad, ask for the dressing on the side and get grilled instead of fried meat. 

Multi-Grain and Wheat Breads

• These breads are misleading because while they seem healthy, they may not actually contain "whole" wheat. Breads that contain "bleached or unbleached wheat flour" do not contain "whole" wheat. So when choosing bread, look at the nutrition labels.

Restaurant Baked Potatoes

• Baked potatoes are healthy on their own, however most restaraunts load them up with unhealthy toppings. Loads of butter, sour cream and bacon make baked potatoes high in fat and calorie dense.
  

Healthy Recipe of the Week

Cinnamon Rolls

Ingredients
Rolls:

• 1  cup  warm fat-free milk (100° to 110°)
• 6  tablespoons  melted butter, divided
• 1/3  cup  granulated sugar, divided
• 1  package quick-rise yeast
• 16.88  ounces  all-purpose flour (about 3 3/4 cups)
• 1  large egg, lightly beaten
• 1/4  teaspoon  salt
• Cooking spray
• 2/3  cup  packed brown sugar
• 1 1/2  tablespoons  ground cinnamon
• 
  Icing:
• 3  tablespoons  butter, softened
• 2  tablespoons  heavy cream
• 1/2  teaspoon  vanilla extract
• 1  cup  powdered sugar

Directions
1. To prepare rolls, combine milk, 3 tablespoons melted butter, 1 tablespoon granulated sugar, and yeast in a large bowl; let stand 5 minutes. Weigh or lightly spoon flour into dry measuring cups. Add egg and remaining granulated sugar to bowl. Stir in 4.5 ounces (1 cup) flour; let stand 10 minutes.

2. Add 11.25 ounces (about 2 1/2 cups) flour and salt to milk mixture; stir until a soft dough forms (dough will be sticky). Turn out onto a lightly floured surface. Knead until smooth and elastic (about 6 minutes); add enough of remaining flour, 1 tablespoon at a time, to prevent dough from sticking to hands. Place dough in a large bowl coated with cooking spray; turn to coat top. Cover and let rise in a warm place (85°), free from drafts, 35 minutes or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rise 35 minutes or until doubled in size. Punch dough down; cover and let rest 5 minutes.

3. Combine brown sugar and cinnamon. Turn dough out onto a lightly floured surface; roll dough into an 18 x 11–inch rectangle. Brush remaining 3 tablespoons melted butter over dough; sprinkle evenly with brown sugar mixture. Beginning at one long side, roll up dough tightly, jelly-roll fashion; pinch seam to seal (do not seal ends of roll). Cut dough into 18 (1-inch) slices. Arrange 9 slices, cut sides up, in each of 2 (8-inch) square baking dishes coated with cooking spray. Cover and let rise 35 minutes or until doubled in size.

4. Preheat oven to 350°.

5. Uncover rolls. Bake at 350° for 22 minutes or until lightly browned. Cool 10 minutes in dishes on a wire rack. Turn rolls out onto wire rack; cool 5 minutes. Turn rolls over.

6. To prepare icing, combine 3 tablespoons softened butter and cream; stir with a whisk. Stir in vanilla. Gradually add powdered sugar; stir until blended. Spread icing over rolls; serve warm.

Nutritional Information 
Serving Size:         1 roll
Calories:               234
Fat:                      6.8g (sat 4.1g,mono 1.8g,poly 0.4g)
Protein:                3.8g
Carbohydrate:      39.6g
Fiber:                   1.1g
Cholesterol:         28mg
Iron:                    1.7mg
Sodium:               87mg
Calcium:              40mg

This recipe is from cooking light.com. Click here to view. 

Flu Tracker

Flu.gov has some great resources about the flu. They have the latest information about where the flu outbreaks are, what you should do if you or a loved one comes down with H1N1 and information about preventing the flu. They also have this great flu tracker that lets you click on the state and discover where the latest flu outbreaks are. Don't be unprepared. Get vaccinated and prevent the flu from happening.

Here are some basic prevention methods:

• Get vaccinated!
• Wash your hands frequently 
• Cover your mouth and nose with a tissue when you cough or sneeze
• Cough or sneeze into your upper sleeve if you don't have a tissue
• Put used tissues in a waste basket 
• Clean your hands after coughing or sneezing.

These tips are from flu.gov

Tips for Staying Fit at Work

Here are some simple tips for staying fit at work:

• Pack a lunch
  
  • Packing a lunch will help you control your portion size while helping you resist those brownies in the break room. Also food that is made at home is often more nutritious and contains less calories than food that is purchased at a restaurant or fast food joint. 

• Get up and walk around every 20-30 minutes. 
• A good break every 20-30 minutes will help refresh your brain and contribute to your exercise time for the day. 

• Wear a pedometer.
  
• Wearing a pedometer is a great way to keep track of the progress you have made each day. Aim for 6,000-10,000 steps and have fun coming up with creative ways to increase your steps. 

• Stretch at your desk.
• Since it is really easy to come home with tight neck and shoulders after a day of staring at your computer at work, it is important to stretch throughout the day. Simple stretching exercises make a big difference over time. 

• Sit on an exercise ball.
• Instead of sitting in your office chair, try sitting in on an exercise ball at your desk. It strengthens core muscles and promotes good posture.

• Take a walk on your lunch break

• Establish an walking route on your lunch break and walk with a co-worker to make it more fun.
  

• Deliver documents in person instead of by e-mail.
• This will give you the opportunity to get up from your desk and walk around to increase your steps on your pedometer. 

• Take the stairs.
• Taking the stairs is a good way to get your heart rate up and burn off calories. A great way to take the stairs is by using a restroom or a break room on a different floor. 

Here is a link to an interesting article about staying fit at work.