Stress is a fact of life for most people, and at this time of year it can be heightened. When you start to feel overwhelmed, try the following-
Learn better ways to manage your time- make a schedule and do the most important things first.
Find better ways to cope- Take a look at how you've been dealing with stress and decide what works and what doesn't. Think about what could work better (exercise, meditation, yoga, reading etc.)
Take care of yourself- make sure you're getting enough sleep and eating well.
Ask for help- your network of family and friends can be a helpful resource.
Be present- Don't worry about things you can't change, or haven't happened yet. Stay focused on what you're doing now.
Dec 22, 2011
Dec 20, 2011
Getting a Grip on Gluttony
glut–ton–y [gluht-n-ee] n. Excessive eating and drinking.
Between Thanksgiving and New Year's, the average American will eat about 600 extra calories per day. That's 6 pounds! Nip it in the bud …
Top 3 Holiday Classics to Avoid
Eat Roasted Artichokes Not Spinach & Artichoke Dip
Drink Pear Nog Not Egg Nog
Eat Rhubarb Crisp Not Pecan Pie
fruitsandveggiesmorematters.org
Dec 16, 2011
Dec 15, 2011
5 Healthy Holiday Favors & Gifts
Almond & Apricot Biscotti. When making the biscotti, add some almonds and apricots for extra nutrients! Use whole wheat flour, low-fat milk, egg whites, and canola oil for a healthy alternative!
Fruit Baskets. Gather a bunch of little baskets, cut up fruit of your choice (use cookie cutters to make it fancy), and place on skewers for a wonderful gift!
Cinnamon Apple Chips. These tasty chips only require 2 apples, 100% apple juice and cinnamon sticks! Recipe: Cinnamon Apple Chips
Fruity Trail Mix. Everyone loves trail mix because it’s full of vitamins and minerals plus … it’s delicious! Try mixing heart-healthy nuts like almonds, walnuts, pistachios and pecans with dried fruit and dark chocolate. Recipe: Fruity Trail Mix
Tropical Sunrise Parfait. Leave your guests with a delicious and comforting dessert to take home and save for later! Recipe: Cran-licious Smoothie
For more info and recipes visit www.Fruitsandveggiesmorematters.org
Almond & Apricot Biscotti. When making the biscotti, add some almonds and apricots for extra nutrients! Use whole wheat flour, low-fat milk, egg whites, and canola oil for a healthy alternative!
Fruit Baskets. Gather a bunch of little baskets, cut up fruit of your choice (use cookie cutters to make it fancy), and place on skewers for a wonderful gift!
Cinnamon Apple Chips. These tasty chips only require 2 apples, 100% apple juice and cinnamon sticks! Recipe: Cinnamon Apple Chips
Fruity Trail Mix. Everyone loves trail mix because it’s full of vitamins and minerals plus … it’s delicious! Try mixing heart-healthy nuts like almonds, walnuts, pistachios and pecans with dried fruit and dark chocolate. Recipe: Fruity Trail Mix
Tropical Sunrise Parfait. Leave your guests with a delicious and comforting dessert to take home and save for later! Recipe: Cran-licious Smoothie
For more info and recipes visit www.Fruitsandveggiesmorematters.org
Dec 13, 2011
Injury Prevention: Residential Fires
Did you know that most residential fires occur during the winter months?
This holiday season can be problematic because live Christmas trees can be a fire hazard when not watered properly. Consider this: (Click here for a video to illustrate this situation.)
"The National Institute of Standards and Technology illustrates what happens when fire touches a dry tree. Within three seconds of ignition, the dry Scotch pine is completely ablaze. At five seconds, the fire extends up the tree and black smoke with searing gases streaks across the ceiling. Fresh air near the floor feeds the fire. The sofa, coffee table and the carpet ignite prior to any flame contact. Within 40 seconds "flashover" occurs - that's when an entire room erupts into flames, oxygen is depleted and dense, deadly toxic smoke engulfs the scene.
Wet trees tell a different story. For comparative purposes, the NIST fire safety engineers selected a green Scotch pine, had it cut in their presence, had an additional two inches cut from the trunk's bottom, and placed the tree in a stand with at least a 7.6 liter water capacity. The researchers maintained the Scotch pine's water on a daily basis. A single match could not ignite the tree. A second attempt in which an electric current ignited an entire matchbook failed to fire the tree. Finally they applied an open flame to the tree using a propane torch. The branches ignited briefly, but self-extinguished when the researchers removed the torch from the branches. As NIST fire safety engineers say: REMEMBER, A WET TREE IS A SAFE TREE!"
Here are a few more tips to help you prevent fires and possible injury:
1. Never leave food unattended on a stove.
2. Keep cooking areas free of flammable objects (such as, potholders and towels).
3. Avoid wearing clothes with long, loose-fitting sleeves when cooking.
4. Never place portable space heaters near flammable materials (such as drapery).
5. Keep all matches and lighters out of reach of children. Store them up high, preferably in a locked cabinet.
6. If you smoke, never smoke in bed or leave burning cigarettes unattended. Do not empty smoldering ashes in a trash can, and keep ashtrays away from upholstered furniture and curtains.
7. Install smoke alarms on every floor of the home, including the basement, and particularly near rooms in which people sleep.
8. Use long-life smoke alarms with lithium-powered batteries and hush buttons, which allow persons to stop false alarms quickly. If long-life alarms are not available, use regular alarms, and replace the batteries annually.
9. Test all smoke alarms every month to ensure they work properly.
10. If possible, install or retrofit fire sprinklers into home.
11. Keep candles away from children, pets, walkways, trees, and curtains.
12. Never leave fireplaces or candles unattended.
13. Devise a family fire escape plan and practice it every 6 months. In the plan, describe at least two different ways each family member can escape every room, and designate a safe place in front of the home for family members to meet after escaping a fire.
This holiday season can be problematic because live Christmas trees can be a fire hazard when not watered properly. Consider this: (Click here for a video to illustrate this situation.)
"The National Institute of Standards and Technology illustrates what happens when fire touches a dry tree. Within three seconds of ignition, the dry Scotch pine is completely ablaze. At five seconds, the fire extends up the tree and black smoke with searing gases streaks across the ceiling. Fresh air near the floor feeds the fire. The sofa, coffee table and the carpet ignite prior to any flame contact. Within 40 seconds "flashover" occurs - that's when an entire room erupts into flames, oxygen is depleted and dense, deadly toxic smoke engulfs the scene.
Wet trees tell a different story. For comparative purposes, the NIST fire safety engineers selected a green Scotch pine, had it cut in their presence, had an additional two inches cut from the trunk's bottom, and placed the tree in a stand with at least a 7.6 liter water capacity. The researchers maintained the Scotch pine's water on a daily basis. A single match could not ignite the tree. A second attempt in which an electric current ignited an entire matchbook failed to fire the tree. Finally they applied an open flame to the tree using a propane torch. The branches ignited briefly, but self-extinguished when the researchers removed the torch from the branches. As NIST fire safety engineers say: REMEMBER, A WET TREE IS A SAFE TREE!"
Here are a few more tips to help you prevent fires and possible injury:
1. Never leave food unattended on a stove.
2. Keep cooking areas free of flammable objects (such as, potholders and towels).
3. Avoid wearing clothes with long, loose-fitting sleeves when cooking.
4. Never place portable space heaters near flammable materials (such as drapery).
5. Keep all matches and lighters out of reach of children. Store them up high, preferably in a locked cabinet.
6. If you smoke, never smoke in bed or leave burning cigarettes unattended. Do not empty smoldering ashes in a trash can, and keep ashtrays away from upholstered furniture and curtains.
7. Install smoke alarms on every floor of the home, including the basement, and particularly near rooms in which people sleep.
8. Use long-life smoke alarms with lithium-powered batteries and hush buttons, which allow persons to stop false alarms quickly. If long-life alarms are not available, use regular alarms, and replace the batteries annually.
9. Test all smoke alarms every month to ensure they work properly.
10. If possible, install or retrofit fire sprinklers into home.
11. Keep candles away from children, pets, walkways, trees, and curtains.
12. Never leave fireplaces or candles unattended.
13. Devise a family fire escape plan and practice it every 6 months. In the plan, describe at least two different ways each family member can escape every room, and designate a safe place in front of the home for family members to meet after escaping a fire.
Dec 9, 2011
Make-Up Health Assessment on December 14th!
If you missed the Healthy Lifestyle health assessments we will be holding a make-up assessment on December 14th from 8-12 pm in room 1600 of the Health and Justice Building! Call Orriant today at 1-888-346-0990 to schedule your appointment!
Eating Healthy and Be Active During the Holidays!
With balance and moderation, you can enjoy the holidays the healthy way. Choose fresh fruit as a festive and sweet substitute for candy. Select just one or two of your favorites from the host of tempting foods. Find fun ways to stay active, such as dancing to your favorite holiday music. Be active for at least 2½ hours a week. Help kids and teens be active for at least 1 hour a day. Following holiday celebrations, thoughts often turn to the New Year and getting in shape. The federal 2008 Physical Activity Guidelines for Americans can guide and motivate you to get active. Regular physical activity over months and years produces long-term health benefits and reduces the risk of many diseases. Staying in control of your weight contributes to good health now and as you age. So this holiday season, be aware of what you’re eating and stay physically active.
http://www.cdc.gov/media/storyideas/?source=govdelivery
Dec 5, 2011
National Influenza Vaccination Week
National Influenza Vaccination Week is scheduled for December 4th to 10th. This national observance was established to highlight the importance of being vaccinated. It is important that we take special precautions to avoid getting sick because the flu can spread quickly (especially with so many social gatherings during the holiday season). If you haven't received your flu vaccine, take time to get it this week.
Dec 1, 2011
Intuitive Eating Challenge!
The Intuitive Eating Challenge is in full swing!
Don't forget to keep track of your points and log them weekly.
The challenge runs through December 13th. We'll have great prize drawings after the challenge finishes up so don't forget to track at www.orriant.com
Don't forget to keep track of your points and log them weekly.
The challenge runs through December 13th. We'll have great prize drawings after the challenge finishes up so don't forget to track at www.orriant.com
Nov 23, 2011
6 Ways to Take Fat & Calories Out of Your Thanksgiving Menu
1. Turkey. Remove skin before serving. Add a little olive oil, lemon, and herbs.
2. Baked Ham. Remove skin before serving. Top with apple juice and Dijon mustard, not butter.
3. Pumpkin Pie. Use egg whites/substitutes and fat-free evaporated milk for the filling.
4. Vegetables. Instead of creamy sauce or butter, roast veggies with herbs and vinaigrette.
5. Stuffing. Use canola oil, a fat-free, low-sodium chicken broth, egg whites and whole-grain bread.
6. Mashed Potatoes. Use low-fat milk instead of heavy cream. Use low-fat sour cream instead of butter.
Low-Fat/Low-Calorie Holiday Sides
1. Sweet Potatoes. Use low-fat milk, not heavy cream. Use low-fat sour cream, not butter. Recipe
2. Potato Pancakes. Use egg whites instead of whole eggs. Bake, don't fry.
3. Broccoli and Cheddar Kugel
4. French Onion Vegetable Dip
For recipe's and more information visit http://www.fruitsandveggiesmorematters.org/?page_id=15303#lowfatsid
1. Turkey. Remove skin before serving. Add a little olive oil, lemon, and herbs.
2. Baked Ham. Remove skin before serving. Top with apple juice and Dijon mustard, not butter.
3. Pumpkin Pie. Use egg whites/substitutes and fat-free evaporated milk for the filling.
4. Vegetables. Instead of creamy sauce or butter, roast veggies with herbs and vinaigrette.
5. Stuffing. Use canola oil, a fat-free, low-sodium chicken broth, egg whites and whole-grain bread.
6. Mashed Potatoes. Use low-fat milk instead of heavy cream. Use low-fat sour cream instead of butter.
Low-Fat/Low-Calorie Holiday Sides
1. Sweet Potatoes. Use low-fat milk, not heavy cream. Use low-fat sour cream, not butter. Recipe
2. Potato Pancakes. Use egg whites instead of whole eggs. Bake, don't fry.
3. Broccoli and Cheddar Kugel
4. French Onion Vegetable Dip
For recipe's and more information visit http://www.fruitsandveggiesmorematters.org/?page_id=15303#lowfatsid
Nov 18, 2011
Gluten-Free Stuffing
Gluten-Free Stuffing
Ingredients
*8 Cups of gluten free bread cubed (Your favorite bread from a bakery or wherever you get your bread, they will probably even cube it for you. )
*½ Onion Chopped
*1 C Chopped Celery
*Salt and Pepper
*Poultry Seasoning
*Sage
*Thyme
*Parsley
*1 Egg
*¼ Milk (You can use heavy whipping cream if you want it thicker/creamier)
*½ C Chicken Broth
Directions
*Lay bread cubes (crumbs) out on a cookie sheet and toast in your oven for 1 hr @ 225 degrees. Leave cubes out on counter over night to dry out more.
*Next day put bread cubes, seasonings, onion and celery in a bowl and mix
*Combine egg, milk and broth in separate bowl and mix
*Dump wet ingredients over dry ingredients and mix (You will have to eyeball how wet you want it to be)
*Place in 9X13 pan, cover with foil and bake at 325 degrees for ½ hour. At ½ hour point check it and see if you want to add more liquid. Cover with foil again and bake for another ½ hour. DONE!!!
My sister said that gluten-free bread soaks up moisture better than other bread so be careful not to oversaturate. It’s personal preference as to how moist or dry you like your stuffing so just experiment.
Ingredients
*8 Cups of gluten free bread cubed (Your favorite bread from a bakery or wherever you get your bread, they will probably even cube it for you. )
*½ Onion Chopped
*1 C Chopped Celery
*Salt and Pepper
*Poultry Seasoning
*Sage
*Thyme
*Parsley
*1 Egg
*¼ Milk (You can use heavy whipping cream if you want it thicker/creamier)
*½ C Chicken Broth
Directions
*Lay bread cubes (crumbs) out on a cookie sheet and toast in your oven for 1 hr @ 225 degrees. Leave cubes out on counter over night to dry out more.
*Next day put bread cubes, seasonings, onion and celery in a bowl and mix
*Combine egg, milk and broth in separate bowl and mix
*Dump wet ingredients over dry ingredients and mix (You will have to eyeball how wet you want it to be)
*Place in 9X13 pan, cover with foil and bake at 325 degrees for ½ hour. At ½ hour point check it and see if you want to add more liquid. Cover with foil again and bake for another ½ hour. DONE!!!
My sister said that gluten-free bread soaks up moisture better than other bread so be careful not to oversaturate. It’s personal preference as to how moist or dry you like your stuffing so just experiment.
Nov 15, 2011
Healthy Lifestyles 2012
Even though there won't be an incentive offered for participating in the program next year, we will still have great prizes, fun competitions and challenges, brown bags and more! It will still be worth your time to participate!
All you need to do is sign up for your annual health assessment and they're coming up soon!
Assessments are scheduled for the following dates:
November 21, 7am-2pm, Public Works building
November 28, 7am-2pm, Jail Administration Training Room
November 29, 7am-2pm, Jail Administration Training Room
November 30, 7am-2pm, H&JB room 1600
December 1, 7am-2pm, H&JB room 1600
December 2, 7am-2pm, H&JB room 1600
To schedule your assessment:
Existing users log-in to your account at orriant.com and click on the “assessments”
button on the left tab. Click on a date to schedule your assessment.
*New users go to orriant.com, click on login, click on the “assessments” button on the bottom of the page, click new user, create an account, then click on a date to schedule your assessment.
*You can also schedule an appointment with your personal doctor and have them fill out an assessment form.
If you have any questions you can contact Orriant at 1-888-346-0990
or contact Kari Matheson at 7098 or karis.uchlth@state.ut.us
All you need to do is sign up for your annual health assessment and they're coming up soon!
Assessments are scheduled for the following dates:
November 21, 7am-2pm, Public Works building
November 28, 7am-2pm, Jail Administration Training Room
November 29, 7am-2pm, Jail Administration Training Room
November 30, 7am-2pm, H&JB room 1600
December 1, 7am-2pm, H&JB room 1600
December 2, 7am-2pm, H&JB room 1600
To schedule your assessment:
Existing users log-in to your account at orriant.com and click on the “assessments”
button on the left tab. Click on a date to schedule your assessment.
*New users go to orriant.com, click on login, click on the “assessments” button on the bottom of the page, click new user, create an account, then click on a date to schedule your assessment.
*You can also schedule an appointment with your personal doctor and have them fill out an assessment form.
If you have any questions you can contact Orriant at 1-888-346-0990
or contact Kari Matheson at 7098 or karis.uchlth@state.ut.us
Nov 14, 2011
Thanksgiving Turkey Trots
There are many activities going on in the area to help you stay active this Thanksgiving. Here's a list of a few you may want to participate in. You could create a new family tradition!
Top Dog 5k-9 Race, November 22, 2011: Come have fun and run with or without your dog. This is a boy scout eagle project to help raise funds to buy a police dog bullet proof vest and other supplies for the Orem Police K-9 unit. Races are open to all ages and breeds! Run the 5k or run the 1 mile fun run! Registration is $20. All proceeds will go to and benefit the Orem Police K-9 unit! Registration begins at 7:30 am at 200 East Center Street just east of the police station. For more information and to register on-line go to www.5K-9race.com or email at moreinfo@5k-9race.com.
7:30am check-in, 8:00 am race
Orem Police Station
200 East Center Street, Orem, UT 84057
801-426-8339
Price: $20
Fleet Feet Turkey Trot, November 24, 2011:Join us on Thanksgiving morning for a great family event. Turkeys, pies and great gifts will be given away as well. A fun way to start of your Turkey Day! Register at Fleet Feet Sports or Online.
Fleet Feet Sports
368 North 750 West, American Fork, UT
801-756-5800
Hours of Operation: 8:00am
Price: $30 Race Day ($20 without the shirt)
Earn Your Turkey Run/Walk & Kids Races, November 24, 2011: Since 1982, the Orem Fitness Center has sponsored the most prize-laden Thanksgiving Day Run/Walk in Utah. In 2008, they gave away 173 turkeys and 60+ pies! For a modest entry fee, participants receive an attractive long sleeve T-shirt, great post-race food, an excellent opportunity to win turkeys and pies, and guilt-free feasting the rest of the day. Register online here.
Start Times:
8am --- 4 Mile Run
8:20am --- 2 Mile Health Walk
9am --- Kids Races: 0-2 Years---100 Meters; 3-4 Years---1/4 Mile; 5-8 Years---1/2 Mile; 9-12 Years---1 Mile
Please check in a minimum of 45 minutes prior to your event!
Orem Fitness Center
580 West 165 South, Orem, UT 84058
801-223-7010
Hours of Operation: 8:00am
Price: Varies
Will you be out of town for Thanksgiving? That's okay! Kick off your December with the Provo Santa Run!
Provo Santa Run, December 3, 2011: The Provo Santa Run is part of the Provo Winterfest Activities. Immediately following the Provo Santa Run is the Parade of Lights. The Provo course starts at the Nuskin Building on 200 West and Center Street. The course goes North and loops the block three times until you finish again at NuSkin. NuSkin provides free parking for participants of this race. For registration and more information, click here.
Historic Downtown Provo
West Center Street (between 500 W. and Univ. Ave.), Provo, UT 84601
801-852-6632
Price: $35-$45
Top Dog 5k-9 Race, November 22, 2011: Come have fun and run with or without your dog. This is a boy scout eagle project to help raise funds to buy a police dog bullet proof vest and other supplies for the Orem Police K-9 unit. Races are open to all ages and breeds! Run the 5k or run the 1 mile fun run! Registration is $20. All proceeds will go to and benefit the Orem Police K-9 unit! Registration begins at 7:30 am at 200 East Center Street just east of the police station. For more information and to register on-line go to www.5K-9race.com or email at moreinfo@5k-9race.com.
7:30am check-in, 8:00 am race
Orem Police Station
200 East Center Street, Orem, UT 84057
801-426-8339
Price: $20
Fleet Feet Turkey Trot, November 24, 2011:Join us on Thanksgiving morning for a great family event. Turkeys, pies and great gifts will be given away as well. A fun way to start of your Turkey Day! Register at Fleet Feet Sports or Online.
Fleet Feet Sports
368 North 750 West, American Fork, UT
801-756-5800
Hours of Operation: 8:00am
Price: $30 Race Day ($20 without the shirt)
Earn Your Turkey Run/Walk & Kids Races, November 24, 2011: Since 1982, the Orem Fitness Center has sponsored the most prize-laden Thanksgiving Day Run/Walk in Utah. In 2008, they gave away 173 turkeys and 60+ pies! For a modest entry fee, participants receive an attractive long sleeve T-shirt, great post-race food, an excellent opportunity to win turkeys and pies, and guilt-free feasting the rest of the day. Register online here.
Start Times:
8am --- 4 Mile Run
8:20am --- 2 Mile Health Walk
9am --- Kids Races: 0-2 Years---100 Meters; 3-4 Years---1/4 Mile; 5-8 Years---1/2 Mile; 9-12 Years---1 Mile
Please check in a minimum of 45 minutes prior to your event!
Orem Fitness Center
580 West 165 South, Orem, UT 84058
801-223-7010
Hours of Operation: 8:00am
Price: Varies
Will you be out of town for Thanksgiving? That's okay! Kick off your December with the Provo Santa Run!
Provo Santa Run, December 3, 2011: The Provo Santa Run is part of the Provo Winterfest Activities. Immediately following the Provo Santa Run is the Parade of Lights. The Provo course starts at the Nuskin Building on 200 West and Center Street. The course goes North and loops the block three times until you finish again at NuSkin. NuSkin provides free parking for participants of this race. For registration and more information, click here.
Historic Downtown Provo
West Center Street (between 500 W. and Univ. Ave.), Provo, UT 84601
801-852-6632
Price: $35-$45
Nov 10, 2011
Stress Management....
Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun! How are you doing on managing your stress?.....
Nov 8, 2011
Alzheimer's Awareness Month
November is National Alzheimer’s Disease Awareness Month. Do you know someone with this devastating disease? With 5.4 million Americans living with Alzheimer’s disease, it will likely impact your life in some way. It is the 6th leading cause of death in the United Stated and the 5th leading cause in those aged 65 and older.
There are several steps you can take to prevent this disease.
Keep your heart healthy by exercising and eating a healthy diet- some studies show that as many as 80 percent of Alzheimer’s patients also have cardiovascular disease.
Maintain social connections and intellectual activity- studies indicate that having strong social connections and keeping mentally active as we age might lower the risk of mental decline.
Prevent head trauma- Wear a seat belt and use a helmet when participating in sports or bicycling. There appears to be a strong link between risks of Alzheimer’s and head trauma.
There are several steps you can take to prevent this disease.
Keep your heart healthy by exercising and eating a healthy diet- some studies show that as many as 80 percent of Alzheimer’s patients also have cardiovascular disease.
Maintain social connections and intellectual activity- studies indicate that having strong social connections and keeping mentally active as we age might lower the risk of mental decline.
Prevent head trauma- Wear a seat belt and use a helmet when participating in sports or bicycling. There appears to be a strong link between risks of Alzheimer’s and head trauma.
Nov 7, 2011
Miss The Brown Bag?
Did you miss the Intuitive Eating Brown Bag on Nov. 3rd? Check out the PowerPoint presentation at http://portal.sliderocket.com/AEHPZ/IntuitiveEating
to learn more about intuitive eating. This is the focus of the Healthy Lifestyles fourth quarter challenge running from Nov. 13 to Dec. 10, so be sure to check it out and sign up for the challenge at orriant.com. If you have any questions contact Kari at 7098
to learn more about intuitive eating. This is the focus of the Healthy Lifestyles fourth quarter challenge running from Nov. 13 to Dec. 10, so be sure to check it out and sign up for the challenge at orriant.com. If you have any questions contact Kari at 7098
Walk Your Way to Better Health!
There's no question: Exercise is good for you! It helps control your weight and prevent chronic diseases. Walking as little as 30 minutes a day may help you:
Manage your weight
Control your blood pressure
Improve your flexibility and fitness level
Improve your cholesterol
Build bones and strengthen muscles
Lift your mood
Enhance sleep quality
Reduce your use of certain medications
and more!
If it's challenging to fit an extra 30 minutes of exercise into your schedule start with three ten-minute walking session. Take a walk in the morning, during lunch and after dinner. No matter when or how you do it walking is good for you! So get outside, enjoy the cool crisp Fall air and start walking today!
Manage your weight
Control your blood pressure
Improve your flexibility and fitness level
Improve your cholesterol
Build bones and strengthen muscles
Lift your mood
Enhance sleep quality
Reduce your use of certain medications
and more!
If it's challenging to fit an extra 30 minutes of exercise into your schedule start with three ten-minute walking session. Take a walk in the morning, during lunch and after dinner. No matter when or how you do it walking is good for you! So get outside, enjoy the cool crisp Fall air and start walking today!
Nov 3, 2011
Produce Spotlight: Pomegranate
Did you know…?
Pomegranates are grown in California and throughout Asia and the Mediterranean countries.
When selecting fruit, choose fruit that is heavy for its size with bright, fresh color and blemish-free skin.
Refrigerate whole pomegranates for up to 2 months or store them in a cool, dark place for up to a month.
Pomegranates can be used as a garnish on sweet and savory dishes or pressed to extract the juice, in addition to eating the seeds fresh from the fruit.
To use a pomegranate, cut it in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that adheres. For step-by-step instructions with pictures, click here.
Be careful! The juice will stain clothes.
For more information including nutrition facts, click here.
Nov 2, 2011
Recipe: Southwest Stuffed Bell Peppers
Ingredients:
4 very large or 6 medium sweet bell peppers (red, yellow, or orange are best, but green works fine too)
1 Tbs salt
1/2 C white rice (brown works too, but make sure you alter your cooking time accordingly)
2 Tbs olive oil
1 onion, diced
3 garlic cloves, minced
1/2 – 1 jalapeno, minced OR you could sub a small 3oz can of mild green chilies
1 14oz can black beans, drained and rinsed
1 cup corn kernels (frozen or canned)
2 green onions, sliced
1 tsp chili powder (you can start with 1/2 and add more to taste)
1 tsp kosher salt, plus more to taste
1/4 tsp. black pepper, plus more to taste
1 14.5 ounce can diced tomatoes, preferably fire roasted
1 1/4 C jack or pepper-jack cheese, divided
3-4 Tbs chopped fresh cilantro, if desired
tortilla chips for serving, if desired
Directions:
Prepare peppers by washing, slicing tops off, and removing insides. Bring 4 quarts of water to a boil and add 1 tablespoon salt. Boil whole peppers for about 3-4 minutes, until they begin to soften. Remove from water with tongs and place on paper towels to drain. Add rice to boiling water and cook until tender, about 13 minutes. Drain thoroughly.
Preheat oven to 350 degrees and spray a dish with cooking spray large enough to fit your peppers. Heat oil in a 12-inch skillet over medium-high heat. Add onions, garlic, and jalapeno (or chilies) and cook until softened, about 5 minutes. Add corn, beans, green onions, chili powder, kosher salt, and pepper. Stir until corn and beans are heated through, about 5 minutes. Place peppers in a baking dish. Remove skillet from heat and add rice, tomatoes, 1 cup cheese, and cilantro (if using). Stir to combine well and taste. Add additional salt, pepper, and chili powder to your liking. Evenly divide mixture between peppers.
Top peppers with remaining 1/4 cup cheese and crushed tortilla chips (if using).
If you have leftover filling that just won't fit in your peppers, save it for a tasty snack or side dish. It would make great filling for a tortilla!
This recipe is quite adaptable. For example, if you don't have green onions, just leave it out or substitute with white or yellow. If you don't have black beans, use pinto or red instead. If you only have cheddar cheese, try that instead of pepper-jack. You can still make a healthy and tasty meal without having the exact, perfect ingredients. Give it a try!
Recipe adapted slightly from Our Best Bites
Nov 1, 2011
Have a healthy relationship with food!
Healthy eating is about more than the food on your plate-it is also about how you think about food.
Honor your hunger-Food is necessary for a healthy body, so why do we try to 'curb/ignore hunger"? Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating fly out the window!
Feel your fullness-Listen for body signals that tell you you are no longer hungry. Pause in the middle of eating and ask yourself how the food tastes, and what your current fullness level is.
Don't excessively restrict-If you tell yourself that you cant' have a particular food, it can lead to intense feeling of deprivation that build into strong cravings and, often binge eating.
Cope with emotions without using food- Eating for emotional hunger will only make you feel worse in the long run.
Honor your hunger-Food is necessary for a healthy body, so why do we try to 'curb/ignore hunger"? Once you reach the moment of excessive hunger, all intentions of moderate, conscious eating fly out the window!
Feel your fullness-Listen for body signals that tell you you are no longer hungry. Pause in the middle of eating and ask yourself how the food tastes, and what your current fullness level is.
Don't excessively restrict-If you tell yourself that you cant' have a particular food, it can lead to intense feeling of deprivation that build into strong cravings and, often binge eating.
Cope with emotions without using food- Eating for emotional hunger will only make you feel worse in the long run.
Oct 28, 2011
As you may have recently heard, Stephanie Jones will no longer be the Healthy Lifestyles Coordinator here at Utah County. She recently had a beautiful baby girl and has left her position to spend more time with her. She was a wonderful and hard worker and left big shoes to fill! I will be taking her place as the Healthy Lifestyles coordinator. I have been working in the Health Promotion Department going on 9 years. I have been serving as the Tobacco Program Manager the last couple of years. I have always been passionate about good health and am excited to bring some of my passion and commitment to the Healthy Lifestyles Program. I have been a part of Healthy Lifestyles since it started and have really enjoyed it! I'm excited about this new position and look forward to working with all of you!
Kari Matheson
Kari Matheson
Jul 15, 2011
July Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for July is:
The Nectarine
Commonly showcased side by side with peaches, nectarines are a similar, but yet different fruit. The best way to identify the difference between a nectarine and peach is by the lack of fuzz on the nectarine.
Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Today, California grows over 95% of the nectarines produced in the United States.
Nectarines are smaller and smooth skinned golden yellow with large blushes of red. Their yellow flesh has a noticeable pink tinge, with a distinct aroma and a more pronounced flavor. There are more than 100 varieties of nectarine, in freestone and clingstone varieties. In freestone types the flesh separates from the 'pit' easily, while clingstone types cling to the 'pit.' Nectarines are more delicate than peaches and bruise very easily.
Nectarines are low in calories with no sodium or cholesterol. To learn more about the nectarine click here.
Santa Fe Chilled Nectarine Soup
Makes 5 (1-cup) servings
Each serving equals 1/2 cup of fruit or vegetables
Source: California Tree Fruit Agreement
Ingredients
2 lbs (8 small) nectarines cut up
1 cup apple juice
1 cup cranberry cocktail juice
½ tsp salt
½ tsp red pepper flakes
1 Tbsp balsamic vinegar
¼ cup fresh cilantro leaves
Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds, just to chop.
Nutritional Analysis: Calories 162, Protein 2g, Fat 1g, Calories From Fat 6%, Cholesterol 0mg, Carbohydrates 39g, Fiber 4g, Sodium 195mg.
The Nectarine
Commonly showcased side by side with peaches, nectarines are a similar, but yet different fruit. The best way to identify the difference between a nectarine and peach is by the lack of fuzz on the nectarine.
Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries, and were introduced to America by the Spanish. Today, California grows over 95% of the nectarines produced in the United States.
Nectarines are smaller and smooth skinned golden yellow with large blushes of red. Their yellow flesh has a noticeable pink tinge, with a distinct aroma and a more pronounced flavor. There are more than 100 varieties of nectarine, in freestone and clingstone varieties. In freestone types the flesh separates from the 'pit' easily, while clingstone types cling to the 'pit.' Nectarines are more delicate than peaches and bruise very easily.
Nectarines are low in calories with no sodium or cholesterol. To learn more about the nectarine click here.
Santa Fe Chilled Nectarine Soup
Makes 5 (1-cup) servings
Each serving equals 1/2 cup of fruit or vegetables
Source: California Tree Fruit Agreement
Ingredients
2 lbs (8 small) nectarines cut up
1 cup apple juice
1 cup cranberry cocktail juice
½ tsp salt
½ tsp red pepper flakes
1 Tbsp balsamic vinegar
¼ cup fresh cilantro leaves
Combine nectarines with juices, salt, pepper flakes and vinegar in electric blender. Whirl until smooth and blended. Add cilantro leaves and whirl in a stop-and-go fashion a few seconds, just to chop.
Nutritional Analysis: Calories 162, Protein 2g, Fat 1g, Calories From Fat 6%, Cholesterol 0mg, Carbohydrates 39g, Fiber 4g, Sodium 195mg.
July Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for July is:
Garlic
For years garlic has been the topic of much folklore. In ancient times, its pungent odor was believed to supply strength and courage to those who ate it. Garlic has been used for numerous things including embalming, warding off evil spirits, and curing everything from the common cold to tuberculosis and broken bones.
Even in modern times, garlic is still being promoted as a health food with medicinal properties. Though garlic is a nutritious food, many of the claims surrounding it are not backed up by research.
Garlic is very popular in the Middle East and Mediterranean countries, India and China. In America, 250 million pounds of garlic are consumed per year and its use is growing.
Garlic is characterized by it’s strong flavor and smell, stemming from its sulfur compounds. It makes a great flavoring agent for a variety of dishes. To learn more about garlic go here.
Roasted Squash with Potatoes & Garlic
Makes 8 servings
Each serving equals 3/4 cup of fruit or vegetables
Source: Wegmans
Ingredients
1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut into 12 equal pieces
4–5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,
4 cloves garlic, peeled and crushed
3 Tbsp olive oil
1 large sprig rosemary
Preheat oven to 425°F. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45–50 minutes, turning once after vegetables are browned on one side.
Option: Squash may be peeled if desired.
Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium 13mg.
Garlic
For years garlic has been the topic of much folklore. In ancient times, its pungent odor was believed to supply strength and courage to those who ate it. Garlic has been used for numerous things including embalming, warding off evil spirits, and curing everything from the common cold to tuberculosis and broken bones.
Even in modern times, garlic is still being promoted as a health food with medicinal properties. Though garlic is a nutritious food, many of the claims surrounding it are not backed up by research.
Garlic is very popular in the Middle East and Mediterranean countries, India and China. In America, 250 million pounds of garlic are consumed per year and its use is growing.
Garlic is characterized by it’s strong flavor and smell, stemming from its sulfur compounds. It makes a great flavoring agent for a variety of dishes. To learn more about garlic go here.
Roasted Squash with Potatoes & Garlic
Makes 8 servings
Each serving equals 3/4 cup of fruit or vegetables
Source: Wegmans
Ingredients
1 unpeeled acorn squash (about 1 to 1½ lbs), washed, halved, seeded and cut into 12 equal pieces
4–5 medium (about 2 lbs) butter potatoes, unpeeled, washed and quartered,
4 cloves garlic, peeled and crushed
3 Tbsp olive oil
1 large sprig rosemary
Preheat oven to 425°F. Combine squash, potatoes and garlic in 9 x 13-inch shallow baking pan. Drizzle with oil. Salt and pepper to taste. Top with rosemary sprig. Bake 45–50 minutes, turning once after vegetables are browned on one side.
Option: Squash may be peeled if desired.
Nutritional analysis per serving: Calories 176, Protein 3g, Fat 5g, Percent Calories From Fat 27%, Cholesterol 0mg, Carbohydrates 30g, Fiber 3g, Sodium 13mg.
Jun 20, 2011
2nd Annual 5K!!!
Hello Everyone,
On your mark...get set...GO!! It's time to start getting you and your family ready for the 2nd annual FREE Healthy Lifestyles 5K Family Fun Run/Walk. Bring your family or a friend and come have a great time being active. If you came last year then you know it's a great time. You won't want to miss this!!!
When: Saturday August 13, 2011 @ 8 am (please arrive 1/2 hour early)
Where: The Utah County Historic Courthouse lawn (100 E. Center, Provo, UT)
Who: All Utah County employees and their immediate family (spouse & children) or a guest are invited. All fitness levels are welcome from couch potato to marathon runner.
How:
Click here ( http://uchealthylifestyles5k.pbworks.com) to register.Please only fill out ONE registration sheet per family or group.
Everyone lined up waiting to start last year
For more detailed information about this event and training schedules please click the above link. Make sure to read the "Frequently Asked Questions" page to find your answers and to learn more about the event.
FREE T-SHIRT TO FIRST 100 HEALTHY LIFESTYLES MEMBERS TO REGISTER!!!!
On your mark...get set...GO!! It's time to start getting you and your family ready for the 2nd annual FREE Healthy Lifestyles 5K Family Fun Run/Walk. Bring your family or a friend and come have a great time being active. If you came last year then you know it's a great time. You won't want to miss this!!!
When: Saturday August 13, 2011 @ 8 am (please arrive 1/2 hour early)
Where: The Utah County Historic Courthouse lawn (100 E. Center, Provo, UT)
Who: All Utah County employees and their immediate family (spouse & children) or a guest are invited. All fitness levels are welcome from couch potato to marathon runner.
How:
Click here ( http://uchealthylifestyles5k.pbworks.com) to register.Please only fill out ONE registration sheet per family or group.
Everyone lined up waiting to start last year
For more detailed information about this event and training schedules please click the above link. Make sure to read the "Frequently Asked Questions" page to find your answers and to learn more about the event.
FREE T-SHIRT TO FIRST 100 HEALTHY LIFESTYLES MEMBERS TO REGISTER!!!!
Jun 8, 2011
Take Care of Your Skin
Hello all,
This is a great video for adults and especially kids. Sometimes when we think of health we only focus on eating healthy and exercising, but health is such a bigger umbrella. Let's not forget about other things. Next month (July)is UV Safety Month...don't forget to take care of your skin.
This is a great video for adults and especially kids. Sometimes when we think of health we only focus on eating healthy and exercising, but health is such a bigger umbrella. Let's not forget about other things. Next month (July)is UV Safety Month...don't forget to take care of your skin.
Jun 6, 2011
June Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for June is:
Okra
Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length. This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family.
Okra is commonly associated in Southern, Creole, and Cajun cooking since it was initially introduced into the United States in its southern region. It grows well in the southern United States where there is little frost.
Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free. To learn more about okra go here.
Okra and Green Beans
Makes 6 servings
Source: University of Illinois Extension
Ingredients
1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste
Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.
*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.
Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.
Okra
Okra grows in an elongated, lantern shape vegetable. It is a fuzzy, green colored, and ribbed pod that is approximately 2-7 inches in length. This vegetable is more famously known by its rows of tiny seeds and slimy or sticky texture when cut open. Okra is also known as bamia, bindi, bhindi, lady's finger, and gumbo, is a member of the cotton (Mallow) family.
Okra is commonly associated in Southern, Creole, and Cajun cooking since it was initially introduced into the United States in its southern region. It grows well in the southern United States where there is little frost.
Okra is a powerhouse of valuable nutrients. It is a good source of vitamin C. It is low in calories and is fat-free. To learn more about okra go here.
Okra and Green Beans
Makes 6 servings
Source: University of Illinois Extension
Ingredients
1 lb okra, uncut
1 Tbsp olive oil
1 medium onion, diced
1 lb fresh green beans
2 large garlic cloves, crushed then chopped
1 cup water
½ tsp salt
½ tsp ground pepper
1 6-ounce can tomato paste
Wash okra pods, trim stems, do not remove caps. Rinse well and drain. Wash beans and cut into 3 inch lengths. Combine water, tomato paste, olive oil, onion, garlic, salt and pepper in a sauce pan and mix well. Heat, stirring frequently, until mixture comes to boil. Add okra and beans and additional water if necessary to almost cover vegetables.
Reduce heat to low, cover and simmer gently until vegetables are crisp-tender, 20 to 30 minutes. Serve it warm or cold.
*This dish can also be oven-baked. Instead of simmering, lightly cover with aluminum foil and bake for 30 minutes at 350°F.
Nutritional analysis per serving: Calories 106, Protein 5g, Fat 3g, Calories From Fat 19%, Cholesterol 0mg, Carbohydrates 19g, Fiber 7g, Sodium 187mg.
June Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for June is:
Pluots and Apriums
Pluots are complex hybrid fruits that are part plum and part apricot in heritage. These fruits were originally invented in the late 20th century by Floyd Zaiger and are now grown in parts of Washington and California. Pluots have a majority of plum parentage and therefore, have smooth skin like plums. Some varieties of pluots are sometimes called interspecific plums, or dinosaur eggs. The pluot is often confused with the aprium which is another plum and apricot hybrid with mostly apricot heritage. Like apricots, apriums have slightly fuzzy skin. Pluots and apriums are known for their sweetness and flavor; the sugar content of these fruits is much higher than that of a plum or apricot alone. For more information about these fruits go here.
Confetti plum (pluot)-pasta salad
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Fruits & Veggies—More Matters Better Health Cookbook
Ingredients
8 ounces corkscrew pasta
½ medium red bell pepper, cut into strips
¾ cup peeled and diced jicama
½ cup chopped red onion
8 pluots, sliced
2 Tbsp diced pimento
1 tsp finely grated fresh ginger
3 Tbsp rice or white wine vinegar
1 Tbsp vegetable oil
1/8 tsp salt
1/8 tsp freshly ground black pepper
Cook the pasta according to the package directions. Drain. Rinse briefly under cold water and drain. In a large bowl, toss together the pasta, red and yellow bell peppers, jicama, onion, and pluots.
In a small bowl, whisk together all the basil, pimento, ginger, vinegar, oil, salt, and pepper until blended. Drizzle the dressing over the salad and toss evenly until coated.
Nutritional analysis per serving: Calories 216, Protein 6g, Fat 3g, Calories From Fat 14%, Cholesterol 0mg, Carbohydrates 42g, Fiber 4g, Sodium 43mg.
Pluots and Apriums
Pluots are complex hybrid fruits that are part plum and part apricot in heritage. These fruits were originally invented in the late 20th century by Floyd Zaiger and are now grown in parts of Washington and California. Pluots have a majority of plum parentage and therefore, have smooth skin like plums. Some varieties of pluots are sometimes called interspecific plums, or dinosaur eggs. The pluot is often confused with the aprium which is another plum and apricot hybrid with mostly apricot heritage. Like apricots, apriums have slightly fuzzy skin. Pluots and apriums are known for their sweetness and flavor; the sugar content of these fruits is much higher than that of a plum or apricot alone. For more information about these fruits go here.
Confetti plum (pluot)-pasta salad
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Fruits & Veggies—More Matters Better Health Cookbook
Ingredients
8 ounces corkscrew pasta
½ medium red bell pepper, cut into strips
¾ cup peeled and diced jicama
½ cup chopped red onion
8 pluots, sliced
2 Tbsp diced pimento
1 tsp finely grated fresh ginger
3 Tbsp rice or white wine vinegar
1 Tbsp vegetable oil
1/8 tsp salt
1/8 tsp freshly ground black pepper
Cook the pasta according to the package directions. Drain. Rinse briefly under cold water and drain. In a large bowl, toss together the pasta, red and yellow bell peppers, jicama, onion, and pluots.
In a small bowl, whisk together all the basil, pimento, ginger, vinegar, oil, salt, and pepper until blended. Drizzle the dressing over the salad and toss evenly until coated.
Nutritional analysis per serving: Calories 216, Protein 6g, Fat 3g, Calories From Fat 14%, Cholesterol 0mg, Carbohydrates 42g, Fiber 4g, Sodium 43mg.
May 27, 2011
Eat Your Colors Half Way Point
We've made it half way through our "Eat Your Colors Challenge". How have you been liking it so far? It's been fun to hear feedback from participants of this challenge. Let's face it, it's more fun to have a variety of foods in your diet and it's good for you!!!
Go here for some tips on how to pick the right produce and the best way to store it.
Check this out!!!
We had a great Brown Bag presentation last week that talked about menu planning and the benefits that come with it both nutritionally and financially. There is a great website called www.mealsmatter.org. This site allows you to take your menu planning to a whole new level. You can input your own recipes or take advantage of the 100's that others have submitted. Once you have your menu picked out, the site automatically creates a shopping list for you. It's great!!!! If you have time, check it out.
May 16, 2011
Rainbow Pizza
Ingredients
3 English muffins, split (6 halves)
1/2 cup Pizza or pasta sauce
Pizza toppings (choose any 3):
Grated carrots
Sliced mushrooms
Chopped broccoli
Pineapple chunks
Chopped green or red pepper
Sliced zucchini
1/2 cup Mozzarella cheese, grated
Preparation
1. Spread about one tablespoon sauce on each muffin half.
2. Arrange your favorite toppings on the "crust" in a single layer. Use at least three colors.
3. Sprinkle one tablespoon cheese on each pizza.
4. Place pizzas on a baking sheet and bake at 350 degrees for 10 minutes, or until cheese is melted.
Nutrition Information
Calories: 106 ; Total Fat: 3g ; Saturated Fat: 1g ; Carbohydrates: 16g ; Protein: 6g ; Calcium: 116 mg ; Sodium: 248mg ; Fiber: 3g
3 English muffins, split (6 halves)
1/2 cup Pizza or pasta sauce
Pizza toppings (choose any 3):
Grated carrots
Sliced mushrooms
Chopped broccoli
Pineapple chunks
Chopped green or red pepper
Sliced zucchini
1/2 cup Mozzarella cheese, grated
Preparation
1. Spread about one tablespoon sauce on each muffin half.
2. Arrange your favorite toppings on the "crust" in a single layer. Use at least three colors.
3. Sprinkle one tablespoon cheese on each pizza.
4. Place pizzas on a baking sheet and bake at 350 degrees for 10 minutes, or until cheese is melted.
Nutrition Information
Calories: 106 ; Total Fat: 3g ; Saturated Fat: 1g ; Carbohydrates: 16g ; Protein: 6g ; Calcium: 116 mg ; Sodium: 248mg ; Fiber: 3g
May 13, 2011
May Brown Bag
Eating healthy can be tough when we don't take the time to plan ahead. Come to this month's Brown Bag and learn how taking a few minutes during your week to plan ahead can actually save you some time and money. You'll also learn ideas of how to incorporate more nutrients into your meals. Hope to see you there :)
Health and Justice Building
When:Wednesday May 18th @ noon
Where:HJB room 2500
Utah County Jail
When: Wednesday May 25th @ noon
Where: EOC room
*Door prizes will be given
*Attendance is worth 15 HE points
Health and Justice Building
When:Wednesday May 18th @ noon
Where:HJB room 2500
Utah County Jail
When: Wednesday May 25th @ noon
Where: EOC room
*Door prizes will be given
*Attendance is worth 15 HE points
Eat Your Colors!!!
Hello Everyone,
Spring is here and gardens are growing. Now is a time where there are tons of tasty fruits and vegetables available. The Healthy Lifestyles program would like to invite you to participate in the "Eat Your Colors Challenge".
What: "Eat Your Colors Challenge". This is a four week challenge with two parts:
Part 1: Eat at least 3 of the 5 different colors of fruits and/or vegetables every day throughout the challenge.
Part 2: Submit your yummiest/healthiest recipe containing at least one fruit and/or vegetable in it (the more f&v the better)
Who: ALL Healthy Lifestyles participants are welcome and encouraged to participate in this challenge.
When: May 15th - June 11th
Why Should I Participate?:
*Completing this challenge will give you your total 30 points for the second quarter.
*All who participate and complete this challenge will receive a
Healthy Lifestyles Recipe Book!!!!!!
We'll be combining all the recipes from the 2010 Healthy Holidays Challenge with all the recipes submitted this time around.
*Prize drawing for completing the challenge
When Can I Sign Up?: Today!!!
*Go to www.appleprogram.com
*Log In
*Click on "Competitions"
*Click "Sign Me Up"
Where Can I Find More Info/Instructions?:
*Click Health Promotion (Located on the left hand side of the page)
*Scroll down until you see the "Eat Your Colors Challenge"
*Read about the challenge and the instructions of how to participate
If you have any questions please contact Stephanie Jones @ 801-851-7098, stephh.uchlth@state.ut.us OR call Apple at 1-888-346-0990
Apr 29, 2011
May Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for May is:
The Potato
Potatoes were introduced to North America in the 18th century via Irish immigrants, however their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.
To learn more about the potato (selection, preparation, etc.) click here.
Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper
Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Nutritional analysis per serving (1 potato): Calories 346, Protein 24g, Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber 14g, Sodium 327mg.
The Potato
Potatoes were introduced to North America in the 18th century via Irish immigrants, however their native home is South America. Potatoes were first cultivated in the Andes Mountains over 7,000 years ago. Many kinds of potatoes are seen in restaurants, grocery stores, and even homes today, but the most common of these are the russet, round white, and the red potato. Potatoes are tough and durable, store well, and have an impressive nutritional content including being a rich source of fiber, potassium and vitamin C. Like other fruits and vegetables, potatoes are a low calorie food and are free of fat, cholesterol, and sodium. Keep in mind, however, that the leaves and stems of a potato plant are poisonous and may cause illness when ingested.
To learn more about the potato (selection, preparation, etc.) click here.
Broccoli Baked Potatoes
Makes 6 servings (serving size 1 potato)
Each serving equals 1 1/4 cups of fruit or vegetables
Source: Produce for Better Health
Ingredients
6 medium Idaho potatoes
3 stalks broccoli
¼ cup skim milk
1 cup shredded low fat Cheddar cheese
1/8 tsp pepper
Make shallow slits around the middle as if you were cutting the potatoes in half lengthwise. Bake until done, 30 to 60 minutes, depending on size. Peel broccoli stems. Steam whole stalks just until tender and chop finely. Carefully slice the potatoes in half and scoop the insides into a bowl with the broccoli. Add the milk, 3/4 cup cheese and pepper. Mash together until the mixture is pale green with dark green flecks. Heap into the potato jackets and sprinkle with remaining cheese. Return in oven to heat through (about 15 minutes). Oven: 350°F. Time: 30 to 60 minutes; 15 minutes to melt cheese or to reheat.
Nutritional analysis per serving (1 potato): Calories 346, Protein 24g, Fat 7g, Calories From Fat 17%, Cholesterol 20mg, Carbohydrates 44g, Fiber 14g, Sodium 327mg.
May Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for May is:
The Lime
Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname ‘limeys’ for British sailors has continued to this day.
Selection
Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.
Storage
Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.
Lime Shrimp Kabobs
Makes 2 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
16 large shrimp, uncooked, deveined,
3 large limes
2 cloves garlic, crushed and peeled
¼ tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.
Nutritional information per serving: Calories 190, Protein 18g, Fat 7g, Calories from Fat 28%, Cholesterol 85mg, Carbohydrates 20g, Fiber 5g, Sodium 116mg.
The Lime
Limes may be most famous for their historical benefits to sailors. Limes are packed with Vitamin C and were eaten on ships to prevent scurvy, a disease caused by that vitamin deficiency. In the eighteenth century, all British naval ships assigned to long journeys were required to carry limes. The nickname ‘limeys’ for British sailors has continued to this day.
Selection
Select limes that are glossy and light to deep green in color. Limes should have a thin, smooth skin and be heavy for their size. Small brown areas on the skin should not affect flavor, but large blemishes or soft spots indicate a damaged lime. Ripe limes are firm, but not hard. Avoid limes that have a yellowish skin or are too small. A hard shriveled skin is a sign of dryness, as is a coarse thick skin. Limes are available year round in most supermarkets.
Storage
Limes may be stored at room temperature or in the refrigerator for up to 3 weeks. Limes store better in a plastic bag if placed in the refrigerator and those stored at room temperature will yield more juice. Take care to keep limes out of direct sunlight as they will shrivel and become discolored.
Lime Shrimp Kabobs
Makes 2 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
16 large shrimp, uncooked, deveined,
3 large limes
2 cloves garlic, crushed and peeled
¼ tsp black pepper
2 tsp olive oil
2 Tbsp fresh cilantro, cleaned and chopped
10 medium cherry tomatoes, rinsed and dried
10 small white-button mushrooms, wiped clean and stems removed
In a glass measuring cup, squeeze limes, yielding 1/4 cup of juice. Add the garlic, pepper, olive oil, and cilantro and stir. Place the shrimp in a medium bowl and pour the cilantro lime marinade over the shrimp. Let the shrimp marinate for 10 to 15 minutes in the refrigerator (do not let them marinate for more than 30 minutes as the acid of the juice will alter the texture of the shrimp). While waiting, alternate cherry tomatoes, mushrooms, and shrimp on four skewers.
Grill the skewers over a medium heat for 3 to 4 minutes on each side until the shrimp are just cooked through.
Nutritional information per serving: Calories 190, Protein 18g, Fat 7g, Calories from Fat 28%, Cholesterol 85mg, Carbohydrates 20g, Fiber 5g, Sodium 116mg.
Apr 27, 2011
Healthy Lifestyles Library
Hello Everyone,
I'd like to tell you about the Healthy Lifestyles library. If you are interested in checking out a book please contact Stephanie Jones at stephh.uchlth@state.ut.us or at 801-851-7098.
Books for you to check:
"Intuitive Eating: A Revolutionary Program That Works" by Evelyn Tribole, M.S.,R.D. and Elyse Resch, M.S.,R.D.,F.A.D.A
We've all been there-angry with ourselves for overeating, for our lack of willpower, for failing at yet another diet that was supposed to be the last one. But the problem is not you. It's that dieting, with its emphasis on rules and regulations, has stopped you from listening to your body. Written by two prominent nutritionists, Intuitive Eating focuses on nurturing your body rather than starving it, encourages natural weight loss, and helps you find the weight you were meant to be.
"The How of Happiness: A New Approach to Getting the Life You Want" by Sonja Lyubomirsky
The How of Happiness is a comprehensive guide to understanding the elements of happiness based on years of groundbreaking scientific research. It is also a practical, empowering, and easy-to-follow workbook, incorporating happiness strategies, exercises in new ways of thinking, and quizzes for understanding our individuality, all in an effort to help us realize our innate potential for joy and ways to sustain it in our lives.
"Health at EVERY Size: The Surprising Truth About Your Weight" by Linda Bacon, PhD
Tune in to your body's expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now-and Health at Every Size will show you how.
Health at Every Size has been scientifically proven to boost health and self-esteem. The program was evaluated in a government-funded academic study, its data has been published in well-respected scientific journals.
Health at Every Size is NOT a diet book. Read it and you will be convinced the best way to win the war against fat is to give up the fight.
"When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession" by Jane R. Hirschmann and Carol H. Munter
In this revolutionary new book, bestselling authors Carol Munter and Jane Hirschmann explore the myriad reasons why women cling to diets despite overshelming evidence that diets don't work. In fact, diets turn us into compulsive eaters, obsessed with food and weight.
Munter and Hirschmann call this syndrome "Bad Body Fever" and demonstrate how "bad body thoughts" are clues to our emotional lives. They explore the difficulties women encounter replacing dieting with demand feeding. And finally, they teach us how to think about our problems rather than eat about them-so that food can resume its proper place in our lives.
"Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle" by Michelle May, M.D.
Do you regularly deprive yourself, succumb to temptation, feel guilty, and then start the process all over again? If so, you need this book. Dr. Michelle May will guide you out of the food-focused, diet-driven downward spiral that leads you to eat, repent, and repeat. She offers a powerful alternative: end your love-hate relationship with food and start eating mindfully and joyfully.
No more rigid rules, strict exercise regimes, questionable drugs, or food substitutes. This book will soon have you eating the foods you love without fear, without guilt, and without bingeing. Create the healthy, energetic, and vibrant life you deserve.
"5 A Day: The Better Health Cookbook" by Dr. Elizabeth Pivonka and Barbara Berry
150 delightful recipes to help you get your fruits and vegetables each day.
I'd like to tell you about the Healthy Lifestyles library. If you are interested in checking out a book please contact Stephanie Jones at stephh.uchlth@state.ut.us or at 801-851-7098.
Books for you to check:
"Intuitive Eating: A Revolutionary Program That Works" by Evelyn Tribole, M.S.,R.D. and Elyse Resch, M.S.,R.D.,F.A.D.A
We've all been there-angry with ourselves for overeating, for our lack of willpower, for failing at yet another diet that was supposed to be the last one. But the problem is not you. It's that dieting, with its emphasis on rules and regulations, has stopped you from listening to your body. Written by two prominent nutritionists, Intuitive Eating focuses on nurturing your body rather than starving it, encourages natural weight loss, and helps you find the weight you were meant to be.
"The How of Happiness: A New Approach to Getting the Life You Want" by Sonja Lyubomirsky
The How of Happiness is a comprehensive guide to understanding the elements of happiness based on years of groundbreaking scientific research. It is also a practical, empowering, and easy-to-follow workbook, incorporating happiness strategies, exercises in new ways of thinking, and quizzes for understanding our individuality, all in an effort to help us realize our innate potential for joy and ways to sustain it in our lives.
"Health at EVERY Size: The Surprising Truth About Your Weight" by Linda Bacon, PhD
Tune in to your body's expert guidance. Find the joy in movement. Eat what you want, when you want, choosing pleasurable foods that help you to feel good. You too can feel great in your body right now-and Health at Every Size will show you how.
Health at Every Size has been scientifically proven to boost health and self-esteem. The program was evaluated in a government-funded academic study, its data has been published in well-respected scientific journals.
Health at Every Size is NOT a diet book. Read it and you will be convinced the best way to win the war against fat is to give up the fight.
"When Women Stop Hating Their Bodies: Freeing Yourself from Food and Weight Obsession" by Jane R. Hirschmann and Carol H. Munter
In this revolutionary new book, bestselling authors Carol Munter and Jane Hirschmann explore the myriad reasons why women cling to diets despite overshelming evidence that diets don't work. In fact, diets turn us into compulsive eaters, obsessed with food and weight.
Munter and Hirschmann call this syndrome "Bad Body Fever" and demonstrate how "bad body thoughts" are clues to our emotional lives. They explore the difficulties women encounter replacing dieting with demand feeding. And finally, they teach us how to think about our problems rather than eat about them-so that food can resume its proper place in our lives.
"Eat What You Love, Love What You Eat: How to Break Your Eat-Repent-Repeat Cycle" by Michelle May, M.D.
Do you regularly deprive yourself, succumb to temptation, feel guilty, and then start the process all over again? If so, you need this book. Dr. Michelle May will guide you out of the food-focused, diet-driven downward spiral that leads you to eat, repent, and repeat. She offers a powerful alternative: end your love-hate relationship with food and start eating mindfully and joyfully.
No more rigid rules, strict exercise regimes, questionable drugs, or food substitutes. This book will soon have you eating the foods you love without fear, without guilt, and without bingeing. Create the healthy, energetic, and vibrant life you deserve.
"5 A Day: The Better Health Cookbook" by Dr. Elizabeth Pivonka and Barbara Berry
150 delightful recipes to help you get your fruits and vegetables each day.
Apr 25, 2011
Bountiful Baskets
Bountiful Baskets is a food co-op in your local area. If you've never looked into this type of thing for your produce...now is a great time. It can be a lot fun and save you some cash. Go to www.bountifulbaskets.org for more information.
Reasons to Participate
* This is a great deal and you are helping others get a great deal, too. With the conventional produce offering, you get approximately $50 worth of grocery store-quality produce.
* This co-op encourages a healthier lifestyle.
* You meet great people!
Gratitude Journal Challenge
Happiness can have a positive effect on our health. It may sound silly, but happy/optimistic people tend to be more healthy and their health habits tend to come more naturally. Think about it, usually we overeat because we are stressed or "unhappy" about something. We tend to get less sleep when our minds are racing resulting in a lot less energy. When we gravitate towards negative thoughts in general then we have less motivation, feel worse about ourselves/our bodies, etc.
Healthy Lifestyles has a challenge for all of its participants, whether you are working with a coach or not. Start a gratitude journal. Write down at least one thing each night before you go to bed. Keep it on the night stand right in front of your face to help remind you. So easy!!! Taking time each day to think about what we are grateful for can help us keep things in perspective and keep our focus on the positive things in our lives. Think about how this could be a positive in your life.
In a recent study, done by Dr. Robert Emmons, people were asked to keep a gratitude journal. Those that completed their "homework" reported feeling more joyful, enthusiastic, interested, energetic, excited, strong, and helped others more in comparison with those who did not complete the assignment.
What are you grateful for???
Smart Snacking at Home and On-the-Go
Don't forget fruits and veggies for smart snacking. Here are some ideas:
At Home
*Keep a few cut up fruits and veggies in clear containers on your refrigerator shelf
*Keep fruits handy on the counter
*Freeze grapes, melon balls and berries for a quick, cool treat right out of the freezer.
*Serve veggies with flavorful dip like hummus.
At Work
*Keep dried fruits such as apricots, raisins, plums and figs in your desk for an unplanned "snack attack".
*Choose portable fruit and veggie snack such as baby carrots, bananas or grape tomatoes
*Don't forget the office microwave; snacks can be hot veggie soup or a warmed baked apple.
On-the-go
*Invest in a little cooler that you can take with you and keep in your car. Fill it with cut up strawberries, fruit cups and carrot sticks with dip.
*Dried fruit leather and/or trail mix is a small and easy thing to stash in your purse.
fruitsandveggiesmorematters.org
At Home
*Keep a few cut up fruits and veggies in clear containers on your refrigerator shelf
*Keep fruits handy on the counter
*Freeze grapes, melon balls and berries for a quick, cool treat right out of the freezer.
*Serve veggies with flavorful dip like hummus.
At Work
*Keep dried fruits such as apricots, raisins, plums and figs in your desk for an unplanned "snack attack".
*Choose portable fruit and veggie snack such as baby carrots, bananas or grape tomatoes
*Don't forget the office microwave; snacks can be hot veggie soup or a warmed baked apple.
On-the-go
*Invest in a little cooler that you can take with you and keep in your car. Fill it with cut up strawberries, fruit cups and carrot sticks with dip.
*Dried fruit leather and/or trail mix is a small and easy thing to stash in your purse.
fruitsandveggiesmorematters.org
Apr 7, 2011
April Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for April is:
The Asian Pear
Asian pears are cousins to the pears that are typically seen in grocery stores, but this fruit is similar to an apple and its many names reflect that characteristic. Other names that this fruit goes by are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian pears differ from the traditional European ones. These pears are usually round, firm to touch when ripe, and are ready to eat after harvest. Asian pears reach prime quality when they ripen on the tree, like an apple and peach. These pears will be crisp, juicy, and slightly sweet with some tartness, especially near the core. To learn more about the asian pear click here.
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Chris Faulkner for Melissa’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
The Asian Pear
Asian pears are cousins to the pears that are typically seen in grocery stores, but this fruit is similar to an apple and its many names reflect that characteristic. Other names that this fruit goes by are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian pears differ from the traditional European ones. These pears are usually round, firm to touch when ripe, and are ready to eat after harvest. Asian pears reach prime quality when they ripen on the tree, like an apple and peach. These pears will be crisp, juicy, and slightly sweet with some tartness, especially near the core. To learn more about the asian pear click here.
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Chris Faulkner for Melissa’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining ingredients with salt and pepper to taste. Let stand at room temperature 15 minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
April Vegetable of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen vegetable for April is:
The Tomatillo
Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.
The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas. To learn more about the tomatillo click here.
Corn & Tomatillo Soup
Makes 8 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar
Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.
Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.
The Tomatillo
Tomatillos are small fruits (used as a vegetable) enclosed in a husk. The fruit resembles a small unripe tomato and is usually green or yellow. The yellow color indicates ripeness, but tomatillos are most often used when they are still green. Green tomatillos are firmer and easier to slice. The husk that holds the fruit is paper-like and is light brown. The flesh is slightly acidic with a hint of lemon. Tomatillos belong to the same family as tomatoes.
The Aztecs first grew tomatillos as far back as 800 B.C. and they have been popular in Mexico and other Latin American countries for many years. In the US, they are mainly grown in Texas. To learn more about the tomatillo click here.
Corn & Tomatillo Soup
Makes 8 servings
Each serving equals 1 cup of fruit or vegetables
Ingredients
1½ cup tomatillos
1½ cup onion, chopped
2 garlic gloves, diced
1 tsp margarine
3¾ cup whole kernel corn
1 cup frozen peas
4 cups low sodium chicken broth
1 Tbsp cilantro, chopped
4 oz diced green chilies
¼ cup spinach, chopped
1 tsp sugar
Sautè tomatillos, onion and garlic in with margarine for five minutes. Remove to food processor and add peas and cilantro. Puree to chunky. Pour in pan and add chicken stock, diced green chilies, chopped spinach, corn, and sugar. Heat and serve.
Nutritional analysis per serving: Calories 128, Protein 5g, Fat 2g, Calories From Fat 14%, Cholesterol 2mg, Carbohydrates 25g, Fiber 4g, Sodium 113mg.
Mar 31, 2011
April Brown Bag
We have a fun Brown Bag coming up next week. Julia Iverson is a Nutrition Education Assistant with the USU Extension for the Food Sense Program. She has agreed to come and demonstrate knife practices, cutting, and other techniques involving our fruits and vegetables. You won't want to miss this one.
When: Thursday April 14th @ noon
Where: Utah County Administration Bldg. (100 E. Center Street in Provo) in room LL700
Hope to see you there!!!
*Attendance will be worth 15 Health Education points
*Door prizes will be given
If you have any questions please contact Stephanie Jones at 801-851-7098 or stephh.uchlth@state.ut.us
When: Thursday April 14th @ noon
Where: Utah County Administration Bldg. (100 E. Center Street in Provo) in room LL700
Hope to see you there!!!
*Attendance will be worth 15 Health Education points
*Door prizes will be given
If you have any questions please contact Stephanie Jones at 801-851-7098 or stephh.uchlth@state.ut.us
Mar 7, 2011
March Brown Bag
Ever been in a situation like this?
Parents and caregivers have a big responsibility when it comes to raising children. It can be tough at times, especially in the world we live in today. Sometimes the idea of talking with your kids about certain subjects can cause a little bit of anxiety/stress. Jonathan Sherman, LMFT has agreed to come and speak to us about having healthy communication with our children.
"Talking to your kids about the tough stuff"
When: Wednesday March 16th @ noon
Where: HJB room 2500
Who: Everyone, you do not have to be a Healthy Lifestyles member to come and learn
*Door Prizes
*15 Health Education Points
Please contact Stephanie Jones if you have any questions.
Parents and caregivers have a big responsibility when it comes to raising children. It can be tough at times, especially in the world we live in today. Sometimes the idea of talking with your kids about certain subjects can cause a little bit of anxiety/stress. Jonathan Sherman, LMFT has agreed to come and speak to us about having healthy communication with our children.
"Talking to your kids about the tough stuff"
When: Wednesday March 16th @ noon
Where: HJB room 2500
Who: Everyone, you do not have to be a Healthy Lifestyles member to come and learn
*Door Prizes
*15 Health Education Points
Please contact Stephanie Jones if you have any questions.
Feb 25, 2011
March Vegetable of the Month!!!
Vegetable of the Month: Leeks and Green Onions
This month’s vegetable of the month highlights two often forgotten members of the onion family ― Leeks and Green onions (scallions). Leeks and green onions look similar they both have bulbous-like ends, fringed roots, and long leaves. These vegetables have an established food history, with usage from European to Asian cuisines, thus illustrating their versatile nature. Click here to learn more about these delicious veggies such as selection, storage and preparation. Also please try the recipe below.
Potatoes and Leeks with Chicken
Makes 8 servings
Each serving equals 1/2 cup of fruit or vegetables
Source: Produce for Better Health/Prince Edward Island Potato Board
Ingredients
2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
½ tsp crushed, dried chilies
¼ tsp Allspice
¼ tsp Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1" chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 Tbsp olive oil
½ cup fresh cilantro, chopped
Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.
Nutritional analysis per serving: Calories 247, Protein 18g, Fat 7g, Calories From Fat 7%, Cholesterol 35mg, Carbohydrates 31g, Fiber 6g, Sodium 82mg.
March Fruit of the Month!!!
The Center for Disease Control and Prevention (CDC) highlights a fruit and vegetable each month. The chosen fruit for March is: "Exotic Winter Fruit". 
Exotic fruits are becoming more available throughout the year in the United States. Many of the fruits described below are grown in the Southern Hemisphere, where our winter is their summer. Importing fruits from countries such as New Zealand allows Americans the opportunity to try new fruits all year round. Click here to learn more about exotic fruits and then try the delicious recipe below.
Tropical Fruit Salad with Guava Sauce
Makes 4 servings
Each serving equals 1 1/2 cups of fruit or vegetables
Ingredients
2 bananas, sliced
1 ripe pear, sliced
4 kiwis, peeled and sliced
2 cups sliced strawberries
2 feijoas
2 Tbsp orange juice concentrate
1 ripe guava
Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad.
Nutritional analysis per serving: Calories 212, Fat 2g, Calories from Fat 6%, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.
Exotic fruits are becoming more available throughout the year in the United States. Many of the fruits described below are grown in the Southern Hemisphere, where our winter is their summer. Importing fruits from countries such as New Zealand allows Americans the opportunity to try new fruits all year round. Click here to learn more about exotic fruits and then try the delicious recipe below.
Tropical Fruit Salad with Guava Sauce
Makes 4 servings
Each serving equals 1 1/2 cups of fruit or vegetables
Ingredients
2 bananas, sliced
1 ripe pear, sliced
4 kiwis, peeled and sliced
2 cups sliced strawberries
2 feijoas
2 Tbsp orange juice concentrate
1 ripe guava
Combine all of the ingredients, except for the juice and guava, in a large serving bowl. Peel and slice the guava into quarters and place in a blender with the orange juice concentrate. Puree until smooth. Pour the mixture through a sieve to remove the seeds and pour over the fruit salad.
Nutritional analysis per serving: Calories 212, Fat 2g, Calories from Fat 6%, Protein 3g, Carbohydrates 52g, Fiber 9g, Cholesterol 0mg, Sodium 8mg.
Feb 8, 2011
Love your Body Brownbag
Come join us for our February Brown bag.
Love your Body!
When: February 15, 2011
Where: HJB, room 2500
Time: Noon
Worth 15 Health Points
Love your Body!
When: February 15, 2011
Where: HJB, room 2500
Time: Noon
Worth 15 Health Points
Feb 3, 2011
Benefits of Stretching
Whether you just woke up or just finshed a vigorous work out, stretching is very important to everyday health. In fact, it may just add more year to your life.
When you wake up in the morning try doing a stretch routine, it does not have to be fancy, just stretching. If you are not sure what stretches to do, try these stretches recommended from Dr. Oz.
http://www.doctoroz.com/videos/dr-ozs-seven-minute-workout
Benefits from stretching in the morning:
Moving your body and releasing stress first thing is critical to preparing for a day where you are in control of your body. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
Benefits for relieving stress:
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Benefits for exercise:
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
Benefits for aging:
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
Happy Stretching!
When you wake up in the morning try doing a stretch routine, it does not have to be fancy, just stretching. If you are not sure what stretches to do, try these stretches recommended from Dr. Oz.
http://www.doctoroz.com/videos/dr-ozs-seven-minute-workout
Benefits from stretching in the morning:
Moving your body and releasing stress first thing is critical to preparing for a day where you are in control of your body. Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.
Benefits for relieving stress:
Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.
Benefits for exercise:
Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.
Benefits for aging:
Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to falls — and the related injuries — especially as you age.
Happy Stretching!
Jan 26, 2011
Ever hear of Quinoa?
It is called quinoa (pronounced keen-wa), and is a grain that comes from the Andes Mountains of South America. Quinoa's origins are truly ancient. It was one of the three staple foods, along with corn and potatoes, of the Inca civilization. Quinoa contains more protein than any other grain; an average of 16.2 percent, compared with 7.5 percent for rice, 9.9 percent for millet, and 14 percent for wheat. Some varieties of quinoa are more than 20 percent protein.
Easy on the Stomach
Quinoa is light, tasty, and easy to digest. It is not sticky or heavy like most other grains, and it has a delicious flavor all its own.
Here are a few recipes:
The Basic Quinoa Recipe
This light and wholesome grain may be prepared quickly and easily with this basic method. 2 cups water 1 cup quinoa
Place quinoa and water in a 1-½ quart saucepan and bring to a boil. Reduce to a simmer, cover and cook until all the water is absorbed (about 15 minutes).
You will know that the quinoa is done when all the grains have turned from white to transparent, and the spiral-like germ has separated. Makes 3 cups.
QUINOA PILAF
1/2 cup carrot, diced 6 cups quinoa, cooked (basic recipe)
1/2 cup green onion, diced 1/4 cup olive oil
1/4 cup celery, diced 2 cloves garlic, crushed
1/4 cup green pepper, diced 1 cup almonds, sliced
1/4 cup sweet red pepper, diced 1/4 tsp oregano
salt to taste
Sauté chopped vegetables in olive oil until clear, yet crisp: stir in oregano. Add sautéed vegetables to cooked, hot quinoa, mixing well. Add salt to taste. Dry-roast almonds in heavy skillet until lightly golden. Add almonds and mix. Serves 6-8. Quinoa pilaf served as a side dish with fish or chicken is delicious. Vary the pilaf using your favorite vegetables, or by cooking the quinoa in chicken, fish or vegetable stock instead of water.
LASAGNEQUINOA
1 can peeled tomatoes or
4 roma tomatoes, chopped
1 lb hamburger or veggie burger
2-8 oz cans tomato sauce
3 cups quinoa, cooked
1/4 lb mozzarella cheese, crumbled
1/4 lb parmesan cheese, grated
1/4 cup olive oil
1 tsp salt
2 tsp oregano
1 cup onion, minced
1/2 lb ricotta cheese
2 cloves garlic, minced
Sauté onion and garlic in olive oil until browned. Add hamburger, cook until browned. Add tomato sauce, tomatoes, salt and oregano. Simmer. Preheat oven to 350 degrees. Put layer of this sauce in bottom of 13x9x2-1/2" baking dish, following with layer of quinoa and layer of cheese. Repeat two more layers ending with sauce an extra Parmesan cheese on top. Bake about 35 minutes. Serves 6-8.
Marsala Braised Quinoa with Crimini Mushrooms In Roasted Tomato
(4 servings) This recipe is on the back of our Inca Red Box
1 cup Red Quinoa 1/4 cup Marsala Wine
2 cups Water 2 Tbsp. Tamari
Pinch Sea Salt 1/2 lb. Crimini Mushroom Caps, minced
2 Tbsp. Olive Oil 1/2 tsp. Whole Fennel Seed, crushed
2 Shallots, minced 1/4 cup fresh Cilantro or Basil for garnish
1 tsp. dried Basil 4 roasted Tomatoes
Cook red quinoa in 2 cups Water for about 15 minutes until water is absorbed. Warm a heavy bottomed skillet. Add olive oil and minced shallots together, in that order. Cook slowly until shallots are clear, soft, and beginning to brown. Add mushrooms, toss well, and then spread out over the pan stirring occasionally always returning them to cover the metal surface of the pan. Cook until mushrooms are deep brown. Add cooked quinoa, mix well. When grain is thoroughly heated and may be sticking slightly to the pan, add Marsala, stir, add tamari, stir. Cover for a few minutes. Toss a generous amount of minced fresh herbs into the grain. Then use to fill roasted tomatoes.
(Roasting a tomato: Use a small sharp knife to cut into the center and scoop out some of the inside of the tomato. Put some olive oil in the palm of your hand; lightly coat the tomato with oil. Coat with a small amount of sea salt. Bake at 450° F. until the skin is slightly soft.)
http://www.quinoa.net/106.html
Jan 11, 2011
Marital Enrichment Brown Bag
Come learn how to strengthen Marital Relationships with Dr. Steven Duncan!
When: Thursday, January 20th at Noon
Where: Health and Justice Building, Room 2500
Attendance is worth 10 health education points.
Subscribe to:
Posts (Atom)