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.

Recipe of the Day: Chicken Buritos From Scratch

I had a bunch of odds and ends lying around my house, and decided to whip up some chicken buritos with them. They were delicious, easy, filling, and healthy. What more needs to be said. Try them out!

Ingredients

1 TB olive oil
4 Chicken Breasts
1 tsp garlic powder
1 tsp ground pepper
1 tsp misquite chicken marinade
1 tsp seasoning salt
1 TB chili powder
1 cup grated cheddar cheese
1 can green chilies
2 cans black beans (drained)
8 whole-wheat tortillas

Directions

Cut up chicken breasts into bite-size chunks. Place in frying pan with heated oil. Mix in the next 5 ingredients with the chicken until chicken is all the way cooked through. Meanwhile, mix the cheddar cheese, green chilies, and black beans in a medium mixing bowl. Combine chicken. Place about 1/3 cup of the filling into the middle of tortilla and roll up with the open side down in a 9 x 13 greased dish. Place dish into oven for 20 minutes at 350 degrees. Enjoy!

7 Snacks to Stash in Your Desk

Sick of the everday-same-old-bland sancks you bring to work? Here is a list of some snacks that can help add a variety to your life!

1. Dry cereal
2. Low-fat popcorn
3. Natural nut butter
4. Apple
5. Nuts
6. Low-calorie energy bar
7. Dark chocolate

-List maker's Get-Healthy Guide
From the editors of Prevention

Healthy ways to feel full

Fruits and veggies are low-cal/energy-dense foods, meaning they give you a big bang of energy in the form of carbohydrates with fiber. They fill you up and allow your blood sugar to rise slowly; the fiber slows your digestion so you feel full longer.
Combining a lean protein with a small amount of healthy fat and a whole grain carbohydrate will also allow you to feel full longer with less calories. Here are some examples:

1. A whole grain wrap of white meat turkey, tomato, and lettuce, plus avocado
2. Fruit instead of gummy bear s and licorice
3. Sourdough/rye/100% whole grain/pumpernickel bread instead of white bread
4. Plain non-fat yogurt plus berries instead of sweetened yogurt
5. Bran or 100% whole grain cereals or oatmeal instead of sweetened cereals
6. Baked potato with skin on instead of potato chips or fries
7. Chickpeas (garbanzo beans) or brown or wild rice instead of white rice
8. Plain air-popped popcorn instead of crunchy processed snacks
9. Small serving of nuts instead of granola bars
10. Grains such as amaranth, barley, buck wheat, millet oats, or wheat instead of refined carbohydrates
11. Lentils, beandip, salsa instead of creamy processed cheeses
12. Almond or other nut butters instead of traditional processed peanut butter

-Fat Families Thin Families, 59
How to Save Your Family From the Obesity Trap
Amy Hendel

Recipe of the Week: White Bean and Turkey Chili

Heavenly, Hearty, and Healthy. That is all there is to say.


Ingredients

1 tablespoon canola oil
2 cups diced yellow onion (about 2 medium)
1 1/2 tablespoons chili powder
1 tablespoon minced garlic
1 1/2 teaspoons ground cumin
1 teaspoon dried oregano
3 (15.8-ounce) cans Great Northern beans, rinsed and drained
4 cups fat-free, less-sodium chicken broth
3 cups chopped cooked turkey
1/2 cup diced seeded plum tomato (about 1)
1/3 cup chopped fresh cilantro
2 tablespoons fresh lime juice
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
8 lime wedges (optional)

Preparation

Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.

Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Nutritional Information

Calories:286 (19% from fat)
Fat:6g (sat 1.2g,mono 2.1g,poly 1.6g)
Protein:32.4g
Carbohydrate:24.3g
Fiber:5.5g
Cholesterol:85mg
Iron:4.8mg
Sodium:435mg
Calcium:105mg

Jennifer Martinkus, Cooking Light, NOVEMBER 2006

Healthy Dessert of the Week: Belated Thanksgiving Peacan Pie, but Early Christmas Delight!

I made this for Thanksgiving dinner, and it did not disappoint. There were probably about 6 or 7 other pies out with the Pecan Pie, and every single piece was devoured by the guests! This is a must :)

Ingredients

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1 cup packed dark brown sugar
1 cup light corn syrup
2/3 cup regular oats
1/2 cup chopped pecans
2 tablespoons butter, melted
1 teaspoon vanilla extract
1/4 teaspoon salt
2 large eggs, lightly beaten
2 large egg whites, lightly beaten

Preparation

Preheat oven to 325°.

Roll dough into an 11-inch circle. Fit into a 9-inch pie plate coated with cooking spray. Fold edges under; flute.

Combine brown sugar and remaining ingredients, stirring well with a whisk. Pour into prepared crust. Bake at 325° for 50 minutes or until center is set. Cool completely on a wire rack.

Nutritional Information

Calories:311 (33% from fat)
Fat:11.3g (sat 3.5g,mono 5g,poly 2.6g)
Protein:3.2g
Carbohydrate:51.4g
Fiber:1g
Cholesterol:42mg
Iron:0.8mg
Sodium:181mg
Calcium:30mg

Laura Martin, Cooking Light, NOVEMBER 2006

Total Body Workout

There is a great program on BYU TV called, "Total Body Workout" with Deni Preston. It is on every weekday morning @ 8:00am on BYU-TV. She is a great instructor, and works the whole body during her workouts. Some days are harder than others, but it is good to get a challenge as well as a break. Deni is a positive instructor, and makes exercise fun! I highly recommend trying out "Total Body Workout" soon! The weather is getting colder, so doing her workout routines is a great way to stay active in a warm environment! Her program is for everyone including men, women, pregnant women, individuals who want a challenge, individuals who are intermediate, and individuals who are at a beginning level. Try it out!!!

Here is the website where you can preview some of Deni's workouts!

Snack of the Week: Grape-Nuts Peanut Butter Bars

Ingredients

3/4 cup reduced fat peanut butter
1 cup light corn syrup
1 cup sugar
4 cups Post Grape-Nuts Cereal

Directions

MICROWAVE peanut butter, (I would use peanut-less peanut butter if you have it) corn syrup, and sugar in large microwavable bowl on HIGH 2 min. or just until mixture comes to boil, stirring after each minute. Add cereal; mix well.
PRESS cereal mixture firmly onto bottom of 13x9-inch pan sprayed with cooking spray. Cool completely.
CUT cereal mixture into bars. Wrap individually with plastic wrap. Store in tightly covered container at room temperature.
MAKES 2-1/2 doz. or 30 servings, one bar each.

Recipe of the Week: Cheesy Tomato, Bacon and Green Pepper Bake

I found this recipe from a great book called, "Cooking Healthy Across America," and oh man, it was so good! I added a couple of ingredients to make it a little more heartier, and I will definitely make it again! The book takes the reader all over the country and exposes them to different kinds of tasty and healthy dishes. I highly recommend this cookbook! Unfortunately, there was no picture of this dish, but I can assure you it is well worth it!!

Ingredients

vegetable oil cooking spray
3 strips bacon, diced
(I put in about 3 chicken breasts as well to make it more filling, but you don't have to)
3 slices whole-grain bread, cut into cubes
1 medium-size green bell pepper, chopped
(I also added one medium-size red bell pepper, chopped)
1 medium-size onion, chopped
6 medium-size tomatoes, chopped
1 tablespoon sugar
2 tablespoons flour
1 teaspoon salt
1/8 to 1/4 teaspoon black pepper
1 teaspoon dried sage (I didn't have this, and it still turned out great!)
1 cup shredded sharp cheddar cheese (4 ounces)

Directions

Preheat oven to 350 F. Spray a 9-by-13-inch casserole dish with the cooking spray.
Combine the bacon, bread, (chicken), green pepper, (red pepper), and onion in a large nonstick pan over medium heat. Cook and stir until the bacon is crisp and the bread is brown, about 5 to 7 minutes. (If you added chicken, you might want to cook it for a little be longer).
Meanwhile, combine the tomatoes, sugar, flour, salt, pepper, and sage in the casserole dishes; stir. Add the sauteed mixture; stir. Top with the cheese. Bake, uncovered, 20 minutes.

Cooking Healthy Across America

Enjoy!!!

Heart Disease

Heart disease isn't just a man's disease. Heart attack, stroke and other cardiovascular diseases are devastating to women, too. In fact, coronary heart disease, which causes heart attacks, is the single leading cause of death for American women. Many women believe that cancer is more of a threat, but they're wrong. Nearly twice as many women in the United States die of heart disease, stroke and other cardiovascular diseases as from all forms of cancer, including breast cancer.
The American Heart Association has identified several factors that increase the risk of heart disease and stroke. The more risk factors a woman has, the greater her risk of having a heart attack or stroke. Some of these risk factors you can't control, such as increasing age, family health history, and race and gender. But you can modify, treat or control most risk factors to lower your risk.
Risk factors that you can control include tobacco smoke, high blood cholesterol, and high blood pressure. Other risk factors that you can control are physical inactivity, obesity and overweight, and individual response to stress.

http://www.americanheart.org/presenter.jhtml?identifier=4786

Heart disease is deadly. Let's be smart and help decrease the chances of us becoming diagnosed with it by continually living a healthy lifestyle!!!
Here is a clip of "Larry King Live" on Taking One Step for a Healthy Heart.