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.

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.

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.

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