FoodsThat Are Suprisingly Unhealthy

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

Sports Drinks

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

Foods Labeled "Fat-Free"

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

Smoothies

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

Energy Bars

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

Prepared Salads

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

Multi-Grain and Wheat Breads

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

Restaurant Baked Potatoes

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

Healthy Recipe of the Week

Cinnamon Rolls

Ingredients
Rolls:

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

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

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

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

4. Preheat oven to 350°.

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

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

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

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

Flu Tracker

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

Here are some basic prevention methods:

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

These tips are from flu.gov

Tips for Staying Fit at Work

Here are some simple tips for staying fit at work:

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

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

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

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

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

• Take a walk on your lunch break

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

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

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

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

Healthy Alternatives to Eating Out

Many Americans have to eat on the go, which means eating out often. But eating out doesn't mean we have to break our healthy diets. In fact many restaurants these days are trying harder to offer healthy alternatives to high calorie and high fat meals. Here is a list of some of these restaurants that offer healthy alternatives. 

• Subway

• Many of their sandwiches are under 300 calories and they offer healthy sides such as raisins and apples. Stay away from fatty meats and heavy sauces.  
  

• Noodles & Company

They offer whole wheat pastas and menu items for those who are watching their carbohydrates, calories, and sodium intake. They also have tasty salads and an array of vegetables you can add to any dish.  

• P.F. Changs

• They offer whole wheat rice and fresh veggies. They also cook with soybean oil and offer all natural chicken and Alaskan salmon.  

 
 
  

• Jason's Deli

• Their Mediterranean wrap and turkey wraps are good meals for under 400 calories and they have fresh fruit available along with great salads.   
  

 
 
 
 

• McDonalds

• That's right McDonalds is actually one of the healthiest fast food restaurants. They offer low-fat milk and apples as a substitute to french fries and soda.  

• Einstein Bros. Bagels

• They offer a great alternative to greasy, high calorie breakfasts with multi-grain bagels and hummus. They also have tasty side salad for lunch. 

 
 
 
 
 

• Wendy's 

• They have great alternatives to fatty food such as mandarin oranges, plain baked potatoes, and side salads. 

 
 
 
 

• Applebees

• They have partnered with weight watchers to offer great meals with low calories. 
  

Healthy Recipe of the Week

Wondering what to make for dinner tonight? Try this recipe that is both tasty and healthy.

Soft Chicken Tacos

Ingredients

• 1  teaspoon  chili powder
• 1/2  teaspoon  salt
• 1/2  teaspoon  ground cumin
• 1/2  teaspoon  freshly ground black pepper
• 1  pound  skinless, boneless chicken thighs
• Cooking spray
• 12  (6-inch) white corn tortillas
• 1 1/2  cups  thinly sliced green cabbage
• 1/4  cup  (1 ounce) shredded reduced-fat Monterey Jack cheese (such as Tillamook)
• Low-fat sour cream (optional)

Instructions

Prepare grill.

Combine first 4 ingredients in a small bowl; rub spice mixture over chicken.

Place chicken on grill rack coated with cooking spray; grill 10 minutes on each side or until done. Let stand 5 minutes; chop.

Heat tortillas according to package directions. Divide chicken evenly among tortillas; top each tortilla with 2 tablespoons cabbage and 1 teaspoon cheese. Serve with sour cream, if desired.

Nutritional Information

Calories:              329 (34% from fat)

Fat:                       12.5g (sat 3.5g,mono 3.5g,poly 2.9g)

Protein:                27.4g

Carbohydrate:     29.4g

Fiber:                   3.9g

Cholesterol:         86mg

Iron:                       1.5mg

Sodium:                466mg

Calcium:               109mg

 

This recipe makes 4 servings. A serving size is 3 tacos.

This recipe can be found at MyRecipes.com.

Healthy Sleep

We had a great showing for the Brown Bag on Healthy Sleep. Since there a lot of people suffer from sleep problems, I thought  I would post some information that was presented. 

Here are 10 Tips for Better Sleep from the MayoClinic:

1. Go to bed and get up at about the same time everyday.

2.  Don't eat or drink large amounts before   bedtime.

3.  Avoid nicotine, caffeine, and alcohol in the evening.

4.  Exercise regularly.

5.  Make your bedroom cool, quiet, dark and comfortable.

6.  Sleep primarily at night.

7.  Choose a comfortable mattress and pillow.

8.  Start a relaxing bedtime routine.

9.  Go to bed when you're tired and turn out the lights.

10. Use sleeping pills only as a last resort.  

For more general information about sleep disorders, The National Sleep Foundation, and WebMD have great information and resources.

Healthy Eating Tips for Every Meal

Along with physical activity, healthy eating habits are a big part of having and maintaining good health. The CDC has some great tips on adding healthy foods to your diet while cutting unneeded calories.

Breakfast	Substitution	Calories Reduced by
Top your cereal with low fat or fat-free milk instead of 2% or whole milk.	1 cup of fat-free milk instead of 1 cup of whole milk	63
Use a non-stick pan and cooking spray (rather than butter) to scramble or fry eggs	1 spray of cooking spray instead of 1 pat of butter	34
Choose reduced-calorie margarine spread for toast rather than butter or stick margarine.	2 pats of reduced calorie margarine instead of 2 pats of butter	36
Lunch	Substitution	Calories Reduced by
Add more vegetables such as cucumbers, lettuce, tomato, and onions to a sandwich instead of extra meat or cheese.	2 slices of tomatoes, ¼ cup of sliced cucumbers, and 2 slices of onions instead of an extra slice (3/4 ounce) of cheese and 2 slices (1 ounce) of ham	154
Accompany a sandwich with salad or fruit instead of chips or French fries.	½ cup diced raw pineapple instead of 1 ounce bag of potato chips	118
Choose vegetable-based broth soups rather than cream- or meat-based soups.	1 cup of vegetable soup instead of 1 cup cream of chicken soup	45
When eating a salad, dip your fork into dressing instead of pouring lots of dressing on the salad.	½ TBSP of regular ranch salad dressing instead of 2 TBSP of regular ranch dressing	109
When eating out, substitute a broth-based soup or a green lettuce salad for French fries or chips as a side dish	A side salad with a packet of low-fat vinaigrette dressing instead of a medium order of French fries	270
Dinner	Substitution	Calories Reduced by
Have steamed or grilled vegetables rather than those sautéed in butter or oil. Try lemon juice and herbs to flavor the vegetables.  You can also sauté with non-stick cooking spray.	½ cup steamed broccoli instead of ½ cup broccoli sautéed in 1/2 TBSP of vegetable oil.	62
Modify recipes to reduce the amount of fat and calories. For example, when making lasagna, use part-skim ricotta cheese instead of whole-milk ricotta cheese. Substitute shredded vegetables, such as carrots, zucchini, and spinach for some of the ground meat in lasagna.	1 cup of part-skim ricotta cheese instead of 1 cup whole milk ricotta cheese	89
When eating out, have a cocktail or dessert instead of both during the same eating occasion.	Choosing one or the other saves you calories.    A 12-ounce beer has about 153 calories.    A slice of apple pie (1/6 of a 8" pie) has 277 calories.	153 if you have the apple pie without the drink   277 if you have a drink and no pie.
When having pizza, choose vegetables as toppings and just a light sprinkling of cheese instead of fatty meats.	One slice of a cheese pizza instead of one slice of a meat and cheese pizza	60
Snacks	Substitution	Calories Reduced by
Choose air-popped popcorn instead of oil-popped popcorn and dry-roasted instead of oil-roasted nuts.	3 cups of air-popped popcorn instead of 3 cups of oil-popped popcorn	73
Avoid the vending machine by packing your own healthful snacks to bring to work.  For example, consider vegetable sticks, fresh fruit, low fat or nonfat yogurt without added sugars, or a small handful of dry-roasted nuts.	An eight-ounce container of no sugar added nonfat yogurt instead of a package of 6 peanut butter crackers	82
Choose sparkling water instead of sweetened drinks or alcoholic beverages.	A bottle of carbonated water instead of a 12-ounce can of soda with sugar	136
Instead of cookies or other sweet snacks, have some fruit for a snack.	One large orange instead of  3 chocolate sandwich cookies	54

Take A Hike! Challenge Results

The Take A Hike Challenge was a fun way for Healthy Lifestyle participants to have fun in the sun while recieving Healthy Lifestyles points.

The goal was to promote at least 90 minutes of physical activity each week by highlighting different local hiking trails.

Here are the results:

• 281 People signed up for the Challenge
• Over 379,246 minutes were hiked (That's 263 straight days of exercise!!) 
  

What some participants said:

"I LOVE these challenges. It pushes me. I am one that exercises very little. This weekend, I hiked the Gratto in Payson Canyon, Devils Kitchen (not just the lookout point, but down the trail and back up again) and Saturday, I hiked to the P in Payson. This was a BIG deal for me. I can hardly move this morning, but I had a blast. I think the point is to push us a little beyond our comfort point and try new and healthy adventures. I really love this program...and to those of you that work out, or toward competitions - well you all really inspire me. I think that is just awesome." 

"I had a lot of fun with this competition exploring all the different trails around Utah County. I made it a goal of mine to be more physically active and tried to involve my family in the hikes I took." 

A big THANKS to all of those who participated! Great job and stay active!

Upcoming Brown Bag

We are excited to announce that we will be having a brown bag presentation on September 17th about healthy sleep. Zo'Ann Dowdle will be presenting on how to achieve healthy sleep. She will be covering topics such as the benefits of getting enough sleep, overcoming insomnia, and tips for getting enough sleep.

As always great door prizes and snacks will be given out and healthy lifestyle points will be given to those who attend. The presentation will start at 12:00 pm and will be held in room 2500 of the Health and Justice Building.

We hope to see you there!