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.

Parent Responsibility

Childhood obesity threatens children in America. Obesity rates among children continue to rise on a yearly basis. According to the CDC, obesity rates have grown dramatically over the past few decades: “The prevalence of obesity among children aged 6 to 11 years increased from 6.5% in 1980 to 19.6% in 2008” (CDC, 2010). This statistic is alarming, but what is more alarming is that responsibility for this problem is being placed in the hands of the government. The government is not primarily responsible for this problem. Parents have the greatest impact on the lifestyle choices of their children and the relationship between parents and their children strongly correlates with childhood obesity. Furthermore, parents need to set good examples to their young children of body image and healthy lifestyle choices involving nutrition and exercise in their homes. By doing so, this obesity epidemic will slowly start to see significant improvements.
Creating a positive idea of body image to children is crucial for parents. A study done on how parents are key players in the prevention and treatment of weight-related problems found that mothers who were dissatisfied with their own bodies will in turn, have daughters’ who will think similarly about themselves (Golan & Crow, 2004). Parents who are very strict, or very lenient about body image in their homes, will most likely have children who suffer from either anorexia/bulimia or childhood obesity. A study done by the Division of Epidemiology and Community Health, School of Public Health at the University of Minnesota found how remarks on body image in the home from parents can impact their children. A father being interviewed about his daughter said, “I tell her to quit wearing such tight fitting clothes. I guess if you could rephrase that I’d really be trying to tell her to lose some weight so those clothes don’t fit you so tight (Neumark-Sztainer, 2005).” Children will listen and observe to so much from their parents’ examples. It is so important that parents define and model body image in a positive way to their children. If parents do so, children will be more satisfied and comfortable with their own bodies, and therefore, will be preventing serious weight problems waiting to happen in the future.
Not only does the parents’ idea of body image strongly correlate with childhood obesity, but the lifestyle they live is very much reflected in their own kids’ behavior. A study published in the Journal of Nutrition Education found that parents can serve as the first model of eating to their children. They found that parents who tend to eat too much, or too fast even if they are full, will display a negative example for their children (Golan, Moria, Weizman, & Abraham, 2001). The study suggested that parents need to present a healthy eating style in the home, and to model healthy selection of foods as well as creating opportunities for regular physical activity for them and their children. In order for there to be any improvement in childhood obesity, parents need to focus less on weight and more on behaviors and overall health. Being a positive role model that encourages theses healthy behaviors to children is the first place for parents to start (Neumark-Sztainer, 2005). Parents need to be aware the even though they are setting a perfect example of overall health, it is possible for their children to still develop weight-related problems because of the prevalence of so many other influential factors. Sedentary activities, the media, and fast food advertisements are all examples of possible negative factors. (Neumark-Sztainer, 2005). A parent cannot give up on their children, no matter how strong the pull of unhealthy behaviors is. A model presented in the Journal of Nutrition Education emphasizes the importance of parenthood presence. The model emphasizes that, “the parent is active, being there, taking responsibility, and serving both as a source of authority and a role model for the obese child (Golan, Moria, Weizman, & Abraham, 2001).”
It is clear that parents need to teach children healthy habits, but it is crucial that these habits are taught from day one. The Alberta Institute for Human Nutrition stated, “The influence of parents is the most substantial during early childhood, and parents play a significant role in influencing the development of practices that can support the maintenance of a healthy body weight, or conversely, that can contribute to overweight in their children” (Olstad, McCargar, 2009). Even though children spend a lot of time at school and eat school lunch where there are unhealthy thing for kids to eat and not a lot of time for children to exercise, the influence of parents still comes out on top. Parents are with their children from ages 0-5; this is when healthy habits need to be introduced so correct choices can be made when kindergarten starts. If children don’t learn these healthy habits at an early age, it is much harder to learn them when they are older. (Olsatad, McCargar, 2009). Parents have so much control over what their kids eat and what activities they participate in especially at a young age.
Because of the large amount of control parents have, it is their job to teach their children about healthy eating habits and the importance of being active. Parents need to decide the amount of food the child is given and how often it is distributed. It is important for parents to make healthy and good food choices available to children. Parents need to teach children about variety of foods by giving their child a well balanced meal and healthy snacks throughout the day. One negative thing that parents often do is bribing their children with sugar and fatty foods. Parents should think of other rewards for their children. For example maybe a longer play time, or doing an activity they like. Parents need to be aware of the environment in which their child is eating in. Eating dinner should be a wholesome activity involving the entire family whenever possible. In addition, it is important for parents to give their children the right ideas about eating. Children should be able to see an example of self control set by their parents. It is okay to have dessert or a treat as long as it is eaten in moderation. Parents also have the job of teaching their kids how to get exercise. Children who grow up in a house where the whole family is active because their parents allow and encourage it is a great place to start. In the Framingham children’s study, children from ages 4-7 were twice as likely to be physically active if their mothers were active. (Olsatad, McCargar, 2009). It is important for children to learn that there should be a time everyday for exercise and that being active can occur all day long. Parents who teach things to children like taking the stairs instead of elevator or bicycling or walking to school instead of driving will instill in the children easy ways to be active throughout an entire lifetime.
After considering all this evidence, parents emerge as the only real solution to the problem of childhood obesity. Although schools may attempt to try and fix the problem through counseling or changing the school’s lunch menu, forcing a child to eat a healthy meal a few times a week will not fix the problem. Children eat most of their meals at home and the majority of their time for physical activity is available after school hours. Unfortunately, the government and schools feel the need to intervene because parents fail to recognize the problem. The Journal of Human Nutrition & Dietetics in a recent study recognized the ignorance of parents and the problem of obesity: “...parents typically fail to recognize obesity in their children and adolescents” (Reilly, 2010). Parents need to be educated on how to recognize this problem. Then they can do many things to help their children maintain a healthy BMI. They can encourage their kids to enroll in sports. Parents can also regulate the amount of television and video games they play. In a study by Journal of School Health on childhood obesity showed a correlation between BMI and watching TV: “A 1-hour increase in watching TV increases a child's BMI by 0.148 on average" (Hooker 2010). Most people know that watching too much TV is unhealthy. However, just like parents may be unaware that their child is obese; they might also be unaware how much time their children are spending participating in sedentary activities like watching TV. Parents have the main responsibility for preventing childhood obesity and teaching their children healthy habits.
Childhood obesity is such a big issue in America and is creating many health problems for children and future generations. These problems affect quality of life. It is clear that the only way to stop this epidemic is through early prevention. Parental involvement is absolutely necessary for success in preventing childhood obesity. Children are powerfully influenced by their parents’ example, therefore, parents need to be the example and teach their children healthy behaviors and ideas at a young age to help the obesity rates go down creating a healthier and happier nation.

Parent Responsibility!!

America’s childhood obesity epidemic is not just the children’s fault; their parents are equally accountable. A study done on how parents are key players in the prevention and treatment of weight-related problems found that mothers who were dissatisfied with their own bodies will in turn, have daughters’ who will think similarly about themselves (Golan & Crow, 2004). Parents who are very strict, or very lenient about body image in their homes, will most likely have children who suffer from either anorexia/bulimia or childhood obesity. A study done by the Division of Epidemiology and Community Health, School of Public Health at the University of Minnesota found how remarks on body image in the home from parents can impact their children. A father being interviewed about his daughter said, “I tell her to quit wearing such tight fitting clothes. I guess if you could rephrase that I’d really be trying to tell her to lose some weight so those clothes don’t fit you so tight (Neumark-Sztainer, 2005).” Children will listen and observe to so much from their parents’ examples. It is so important that parents define and model body image in a positive way to their children. If parents do so, children will be more satisfied and comfortable with their own bodies, and therefore, will be preventing serious weight problems waiting to happen in the future.


Not only does the parents’ idea of body image strongly correlate with childhood obesity, but the lifestyle they live is very much reflected in their own kids’ behavior. A study published in the Journal of Nutrition Education found that parents can serve as the first model of eating to their children. They found that parents who tend to eat too much, or too fast even if they are full will display a negative example for their children (Golan, Moria, Weizman, & Abraham, 2001). The study suggested that parents need to present a healthy eating style in the home, and to model healthy selection of foods as well as creating opportunities for regular physical activity for them and their children. In order for there to be any improvement in childhood obesity, parents need to focus less on weight and more on behaviors and overall health. Being a positive role model that encourages theses healthy behaviors to children is the first place for parents to start (Neumark-Sztainer, 2005). It is essential for parents to be aware the even though they are setting a perfect example of overall health, it is possible for their children to still develop weight-related problems because of the prevalence of so many other influential factors (Neumark-Sztainer, 2005). Advertisements of junk and fast food on televisions, in magazines, and on billboards are always going to do a good job at enticing the children of America. Along with food advertisements, sedentary activities such as computer and video games are destroying children’s participation in indoor and outdoor physical activity. A parent cannot give up on their children, no matter how strong the influence of negative factors is. A model presented in the Journal of Nutrition Education emphasizes the importance of parenthood presence. The model emphasizes that, “the parent is active, being there, taking responsibility, and serving both as a source of authority and a role model for the obese child (Golan, Moria, Weizman, & Abraham, 2001).”

Recipe of the Week: Jamaican Chicken Stew

What a wonderful dish to have on a crisp fall evening with your family! Enjoy :)

Ingredients
1 cup uncooked long-grain rice
2 teaspoons olive oil
1 cup chopped onion
1 1/2 teaspoons bottled minced garlic
1 pound skinned, boned chicken breast, cut into bite-size pieces
1 teaspoon curry powder
1 teaspoon dried thyme
1/2 teaspoon ground allspice
1/2 teaspoon crushed red pepper
1/2 teaspoon cracked black pepper
1/4 cup dry red wine (I substitute grape juice)
2 tablespoons capers (optional)
1 (15-ounce) can black beans, rinsed and drained
1 (14.5-ounce) can diced tomatoes, undrained

Preparation

Prepare rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.

Source: Cooking Light

What You Should Know About Calcium

If you have forgotten your parents' admonition to "drink your milk," you only have to walk through a supermarket and see all the calcium-fortified juices, cereals, and other products to realize that calcium is something that does the body good.
However, if you are using calcium fortified products, thinking you are taking good care of your bones, think again. Next time you buy some calcium-fortified orange juice, check out the amount of calcium in one eight-ounce serving. There is a very small percentage of the daily amount of calcium needed in each serving. Calcium-fortified juices and other products are not intended to be a major source of calcium. "Calcium-fortified" is, in fact, a marketing scheme. The public knows that calcium is essential. "Calcium-fortified" on a label is a marketing strategy to get people to buy more of a particular product. Don't be taken in by advertising and labeling. Make sure to get an adequate daily intake of calcium through natural sources to prevent bone loss and reduce the risk of osteoporosis.

Source: "Your Personal Guide to Wellness" by Jamie McManus, M.D. with Dorothy Casper and Vicki Spackman

Nutrition Myths Brown Bag

Have you ever heard that you should not to eat past 7 p.m. or else you will gain weight? Has anyone ever told you that eating "carbs" will make you fat or that you should eat coconut oil everyday if you want to lose weight?

We hear things all the time about what to eat, what times to eat and what not to eat. How do we know which of these things is actually true and helpful in our lives and which ones are just to sell a product or diet plan? Come listen to Dr. Susan Fullmer, PhD, RD, CD, dispel common myths that we hear about nutrition. Dr. Fullmer has been a registered dietician for over 20 years.

When: Thursday October 14 @ noon
Where: Health and Justice Building in room 2500

Attendance is worth 15 health education points and as always there will be door prizes. Hope to see you there!!!

Surprising News About Fat

Few public health messages are as powerful and as persistent as this one: Fat is bad. We spend billions of dollars a year on low-fat cookies, fake-fat chips, pills that block the absorption of fat from the digestive system, and all manner of fat- busting diets and cookbooks.
But we aren't any healthier for all of this effort. In fact, we're worse off for it. Americans are overweight, diabetes and other chronic diseases are on the rise.
The truth is that some fats are good for you, and it is important to include these good fats in your diet. There are four types of dietary fat: monounsaturated, polyunsaturated, saturated, and trans. The two types of fat that are good for you are the monounsaturated and polynsaturated, while saturated fats should be eaten in moderation and trans fats should hardly be incorporated into your diet at all.
Eating unsaturated fats instead of saturated fats, carbohydrates, and trans fats can give you many health benefits including:
1. Lowering the levels of low-density lipoprotein (LDL, the so-called bad cholesterol, without also lowering levels of HDL (good) cholesterol;
2. Preventing the increase in triglycerides, another form of fat circulating in the bloodstream that has been linked with heart disease, that occurs with high-carbohydrate diets;
3. Reducing the development of erratic heartbeats, a main cause of sudden cardiac death; and
4. Reducing the tendency for blood-flow -blocking clots to form in arteries

How do we get this good fat? The main sources are from olives and olive oil, canola oil, peanut oil; cashews, almonds, peanuts, and most other nuts; peanut butter; avocados; corn, soybean, safflower, and cottonseed oils; and fish.
So here is my challenge to you: Replace saturated and trans fats with mono and polyunsaturated fats in your diet one time a day-and hopefully your body will start to reap the benefits in no time!

Source: Eat, Drink, and Be Healthy by Walter C. Willett, M.D.

Jared, the Subway Guy!

You've all heard of Jared, the Subway guy. He was 425 pounds by the time he reached his freshman year in college. He was miserable. He would eat an average of 10,000 calories a day which is about 8,000 more than recommended. Every night around midnight, Jared would order a Meat Lover's Pizza from Pizza Hut and a big gulp of soda and finish off both with no crumbs or slurps left. You can only imagine what he ate for a regular meal, not just a midnight snack! Finally, following many humiliating and eye-opening experiences, Jared knew it was time to do something.
After a lot of discouragement trying fad diet and fat diet, he decided to buckle down and adapt a healthy lifestyle- not a temporary diet. He cut down his caloric intake to about 1,8000 calories a day which consisted of a cup of coffee for breakfast, a 6-inch turkey sub from Subway with a bag of baked potato chips and a diet soda for lunch, and a 6-inch veggie delight sub from Subway with the same side dishes, chips and diet soda. After 11 months of this, he lost 254 pounds.
Jared eventually started walking to class instead of taking the bus. He would hike up the 11 flights of stairs to his first class on campus, instead of taking the elevator. After the 11 flights, he looked like he had just jumped into a swimming pool he was so drenched in sweat. He also started playing tennis and finally got into the dating scene.
This is not a weight loss or Subway diet blog post. This is a post about how making healthy decisions everyday will not only be good for our health, but will help us feel better as a whole. Jared did not go to the gym and excessively exercise two times a day, but incorporated physical activity throughout his day. He did not wash a head of cabbage before leaving in the morning and nibble at it whenever he felt hungry, but ate normal healthy foods that gave him all the nutrients he needed. Jared's whole life changed for the better and he did it by making one healthy choice at a time!
If you'd like to read the book, it is called "Jared, the Subway Guy. Winning Through Losing: 13 Lessons for Turning Your Life Around" by Jared Fogle with Anthony Bruno.

First Annual Family 5K

On August 14, 2010 the Healthy Lifestyles program hosted its first annual family 5K run/walk. It turned out to be a fun event that included beautiful weather, face painting, free t-shirts, refreshments, prizes and a motivating strawberry on wheels. Yes that’s right, a rollerblading strawberry to make the morning complete. It was a fun way to get families and friends to enjoy being active together.
The Healthy Lifestyles program encourages each Utah County employee and their families to get up and get moving. Be active with your family and friends. You don’t have to be a top athlete to be active. Teach your kids that it simply feels good to move. Life can get in the way, but it doesn't have to. Make getting more physical activity a family project. If you missed out this time, we hope to see you next year.Everyone lined up waiting to start. Congratulations!!!
1st Place—Jeff Bruin
2nd Place—Melissa Bates
3rd Place— Matthew Christensen
Wes Balmforth: First Place participant under 12.Face PaintingSome of the prizes

Sign up for the Healthy Lifestyles 5k Run/Walk!!! It's not too late!

Hey everybody!! Looking for something fun to do with your family this August that is FREE? Why not participate in the Healthy Lifestyles 5k run/walk. Come and join all of us on Saturday, August 14th @ 8:00am on the Utah County Courthouse Lawn. You and your immediate family will be able to enjoy the fresh morning weather together and have a great time!! So hurry and sign up now, it is not too late!! You will not regret it!

Recipe of the Week: Herbed Greek Chicken Salad

Well, is anybody in the mood for a yummy-light-easy-summer salad? Does such a dish even exist? You bet it does! The last thing a cook wants to do is be in a hot kitchen on a 95 degree summer day slaving in front of the stove for hours. This delightful salad will be sure to satisfy your pallet guilt free! Serve it as a side or main dish - whichever you prefer! Feel free to substitute the veggies with something you have in your fridge, or something that just sounds better to you. Have it for lunch, dinner, or a snack and please, enjoy every bite :)

Ingredients

• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 3/4 teaspoon black pepper, divided
• 1/2 teaspoon salt, divided
• Cooking spray
• 1 pound skinless, boneless chicken breast, cut into 1-inch cubes
• 5 teaspoons fresh lemon juice, divided
• 1 cup plain fat-free yogurt
• 2 teaspoons tahini (sesame-seed paste)
• 1 teaspoon bottled minced garlic
• 8 cups chopped romaine lettuce
• 1 cup peeled chopped English cucumber
• 1 cup grape tomatoes, halved
• 6 pitted kalamata olives, halved
• 1/4 cup (1 ounce) crumbled feta cheese

Preparation

Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan.

Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2 1/2 cups of lettuce mixture on each of 4 plates. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture.

Recipe Source: Cooking Light

Healthy Lifestyles 5k Run/Walk!!!!

  

     Come and join us on Saturday, August 14, 2010 @ 8:00am on the Utah County Courthouse Lawn :) Walkers, Joggers, Runners, etc.. in your intermediate family are welcome, especially YOU!!  Hurry and register at this website...the first 100 get a free T-shirt!  Why should you do the 5k?  Why not!!!!
     We hear it all the time… “You need to be more physically active. It’s good for your health”. Well, it’s true, but after a long day of work and you finally get home to spend time with family and friends, sometimes the last thing you want to do is leave them to go exercise. Well…what if you take them with you? How great would it be if you said “C’mon everyone, let’s go to the park and play frisbee”? Be active with your family and friends. Teach your kids that it feels good to move. Life does get in the way, but it doesn't have to. Make getting more physical activity and physical fitness a family project.
     This 5K was meant to bring families and friends together. It’s to remind us that physical activity can be fun. Be creative for this event and make it a group effort. Come dressed in matching t‐shirts if you’d like or sing a song during the route. The Healthy Lifestyles program encourages each Utah County employee to get up and get moving. If you have always wanted to get in better shape this is a great time to start. If you are already living an active lifestyle this is a good opportunity to get your family involved too.
     This is a fun and stress free event to celebrate the good feeling of being physically active. All fitness levels are welcome whether you are a couch potato or a marathon runner. Come and enjoy!!!

July Brown Bag!

COME AND JOIN US FOR THE JULY BROWN BAG!

When: Wednesday, July 7, 2010 @ 12 p.m.

Where: Health and Justice Building room 1600

Why: Come and get some great RUNNING TIPS, ADVICE, and MOTIVATORS

by an experienced runner!!

How Fabulous is Frozen Yogurt for YOU??

Q: Is frozen yogurt better for you than regular ice cream?

A: YES!

Q: Is frozen yogurt as good for you as regular non-fat, plain yogurt?

A: NOT QUITE! While a cup of regular nonfat, plain yogurt delivers protein, calcium, B vitamins, and live and active yogurt cultures (which help digest lactose) for just 110 to 130 calories per cup, the sweet frozen stuff is another story. While some frozen brands are fat free, others dish up 14 grams of fat per cup. Calories vary, too, ranging from 180 per cup to 460. Do not expect to find all the nutrients in frozen yogurt as you could in regular nonfat, plain yogurt.

http://www.goodhousekeeping.com/health/nutrition/frozen-regular-yogurt-1001

Q: So how can I make regular non-fat, plain yogurt taste good?

A: Experiment with these 9 tips and keep what you like best!

1. Put yogurt on top of cooled oatmeal, topped with lots of fresh fruit!
2. Spice it up with berries, nuts, granola, cinnamon, and honey.

3. In the evening for a snack put the yogurt in the freezer for about half an hour and eat it like ice cream- but with much fewer calories!

4. Dip veggies or fruit in yogurt to avoid the fattening dips or sauces

5. Mix yogurt with cottage cheese, fruit, and slivered almonds- yummy!

6. Put plain fat-free yogurt into smoothies. Add a mango, milk, and some honey and you get Mango Lassi!

7. Add 2 tbsp of peanut butter or a serving of Kashi Go LEan cereal for a protein packed "after workout" treat!

8. Spread yogurt on a bagel...sounds weird, tastes great!

9. Instead of drenching your waffle/pancake in sugary syrup, put low-fat yogurt and fruit on top instead, mmmmm!
http://www.fatfightertv.com/blog/2009/09/20-creative-ways-to-eat-yogurt-from-the-fabulous-fftv-community/

Makin' Mexican!

Are you ready for something hot and spicy to match this beautiful summer weather? Including spice occasionally into your diet is good for your metabolism and overall health! Chicken burritos are just the thing to satisfy the pallet for dinner. They are not only low-fat and delicious, but SUPER EASY! If there are some left over, throw them into the freezer to have for another night. Enjoy!

Low Fat Chicken Burritos

2 Chicken Breast

1 Package Taco Seasoning

1 Tablespoon Pepper

1 Pinch Salt

1 Package low fat shredded cheese

1 Package tortilla shells

1 can low fat beans

In a medium saucepan take grilled chicken breast and saute. When completely cooked mix in all ingredients except the shells. Leave all ingredients in a covered saucepan for approx 5 minutes. When done spoon in your shells and enjoy. I know it seems hard to mix all that together in one but trust me it is excellent.

Recipe Source: http://allreciperecipes.wordpress.com/2009/04/08/low-fat-chicken-burritos/

TOO HOT OUTSIDE? DO THE "COOL" THING, EXERCISE INSIDE!!

Woke up late? Missed the cool morning air for your exercise? Never fear...Exercise TV is here! I just recently stumbled upon this fantastic website that has TONS of workout clips for FREE! I thought that there was a fee at first, but it really is free :)

I was thrilled to find this website because it has so much variety on it. There is something for everyone on here, and at every level of difficulty. Some of the workouts are a little unique and the instructors could have chosen a better outfit, but most of them are fantastic. If you have 40 minutes, 20 minutes, or even 10 minutes there are wonderful workouts on here that will help you feel great about yourself! Check out out Exercisetv.tv and have fun!

Stretching, it is worth the "Reach!"

Benefits of Stretching:

Stretching has so many benefits! Just start a program of stretching, and you’ll soon notice many of them. Some of the benefits of stretching are–

- relief from pain
- increased energy levels
- increased flexibility
- better range of motion of the joints
- greater circulation of blood to various parts of the body

- relaxation and stress relief
- enhanced muscular coordination
- improved posture
- greater sense of well-being

http://heartofhealing.net/relaxation-wellness/stretching/benefits-of-stretching/

Some rules of thumb about stretching:

- Learn the right technique or you will be stretching the wrong group of muscles.
- The proper time to hold a stretch is 20-30 seconds.
- Easy does it - imitate a cat when stretching, do it slow and gracefully, never bounce.
- You only need to stretch far enough to feel your muscles elongating, not until you feel pain.
- Improper stretching can lead to pulled muscles and soreness - if you experience these, then go back to your references to learn how to do it right.
- Do not stretch cold muscles. Warm up first by walking at a leisurely pace for 8-10 minutes, then stop and do your stretches and flexibility exercises.
- Set up a stretching regimen you will remember - start with the top of your body and work your way down or the bottom and work your way up.
- Muscle groups to stretch: Calf, shin, hamstring (back of thigh), quadriceps (front of thigh), back of knee, hips, shoulders.

http://walking.about.com/cs/stretching/a/stretchflex.htm

Click here to see some examples of stretching!

Recipe of the Week: A Barbecue Feast For All!

It is that time of year where nothing hits the spot like a good ol' barbecue! Grilling rather than frying the main dish is not only easier, but so much better for you. Enjoy this collection of delectable and well-balanced entrees to tickle your taste buds on a perfect summer night!

AMAZING MARINADE FOR GRILLED CHICKEN:

Ingredients
1/4 cup cider vinegar
3 tablespoons whole grain mustard
3 cloves garlic, peeled and minced
1 lime, juiced
1/2 lemon, juiced
1/2 cup brown sugar
1 1/2 teaspoons salt
6 tablespoons olive oil
ground black pepper to taste
6 boneless skinless chicken breast halves

Directions
1. In a large, non-reactive container, whisk together ingredients beginning with cider vinegar through salt.
2. Then whisk in olive oil and pepper.
3. Place chicken in the mixture.
4. Cover and marinate chicken in the fridge 8 hours or overnight.
5. Remove chicken from marinade just before you turn on your grill or broiler to let come up a few degrees.
6. Discard marinade.
7. Lightly oil your grill or broiler pan.
8. Grill or broil about 10 minutes per side.

Recipe Source: Recipe Zaar

GRILLED PINEAPPLE SLICES:

Ingredients:
1 fresh pineapple - peeled, cored and cut into rings
1/4 cup canned coconut milk
1/2 cup cinnamon sugar

Directions:
1. Preheat a grill for medium heat. When the grill is hot, lightly oil the grate.
2. Place the coconut milk and cinnamon sugar into separate dishes. Dip slices of pineapple into coconut milk, then coat in cinnamon sugar.
3. Grill slices for 6 minutes on each side. Remove to plates, and serve.

Recipe Source: All Recipes.com

GOURMET GREEN SALAD WITH HOMEMADE RED WINE VINAIGRETTE:

Ingredients: Salad
10-12 cups mixed greens (I use the large rectangular box from Sam’s Club)
1 pound white button mushrooms, sliced
2 ripe, fresh pears, sliced thinly (you can also use fresh strawberries, raspberries, or apples)
1/4 cup thinly sliced Parmesan cheese (I grab my big block of Parmesan cheese and use my vegetable peeler to slice of thin peels of Parmesan)
1 large carrot (or about 5-6 baby carrots), thinly sliced
1/4 cup freshly grated Parmesan cheese
1/4 to 1/2 cup thinly sliced red onion
5-7 slices of bacon, cooked and coarsely chopped
3 cups of low-fat croutons of choice (preferably some with parmesan flavor)

Ingredients Red Wine Vinaigrette:
2/3 cup red wine vinegar
1 1/2 cups sugar
1/4 cup red onions, finely grated (about 1/4 of a large red onion)
2 tablespoons Dijon mustard
2 teaspoons salt
ground pepper to taste
2 cups canola oil

Directions for Vinaigrette Dressing:
1. Add all ingredients except oil in a blender.
2. Blend well.
3. While processing, slowly add the canola oil and blend well.
4. Transfer dressing to a jar or cruet.
5. It keeps well in the refrigerator for 1-2 weeks (although I’ve found it gets a little thick if it is too cold so I’ll pop it in the microwave for 5-10 seconds to help thin it out before I use it if it has been in the refrigerator for several days).

Recipe Source: My Kitchen Cafe


PULL-APART WHOLE WHEAT GARLIC ROLLS:


Ingredients:
12 frozen white or wheat dinner roll dough, thawed
1/3 cup butter, melted
2 tablespoons fresh parsley, chopped
2 tablespoons onion, finely chopped
1 teaspoon garlic, finely chopped
parmesan cheese (you choose amount)

Directions:
1. Preheat oven to 350°F.
2. Grease a 12 cup Bunt pan or 10 inch angel food cake/tube pan.
3. Cut thawed dinner rolls in half; place in a large bowl.
4. Combine butter, parsley, onion and garlic in a small bowl. Pour over rolls; toss to coat well.
5. Arrange rolls in a greased pan. Cover; let rise in warm place until double in size (45 - 60 minutes).
6. Bake for 25-30 minutes or until golden brown.
7. Sprinkle parmesan cheese on top of rolls.
8. Cool 10 minutes; invert pan on cooling rack.
9. Serve warm.

Recipe Source: Cooks.com

Water Aerobics: A lot of gain without the pain!

Water provides the perfect medium for a gentle but thorough workout. Water’s buoyancy supports the body and acts as a cushion during exercise. Movement in the water is low impact, prevents injury and strain common to other exercise programs. Water provides resistance to any movement, because it is much denser than air, muscles have to work harder. The harder one pushes, pulls and kicks the more resistance is felt. These properties make water highly adaptable for individuals of all physical capabilities. Aerobic exercise raises body temperature, on land you feel hot and sweaty but in the water you are cooled quickly. Hydrostatic pressure aids in blood flow back to the heart.


Water exercise is a perfect environment for those recovering from injuries or suffering from chronic pain. People of all ages and physical condition enjoy freedom of movement land based exercise cannot provide. Individuals that suffer from arthritis, fibromyalgia and other chronic conditions have found regular water exercise has eased their discomfort. One class member commented on pain diminishing 75% after starting water exercise. Another diabetic individual found by exercising an hour a day, three days a week, her insulin use dropped by half. Anyone who exercises on a consistent basis will improve strength, balance, and coordination, improve circulation and relieve stress. No matter what the weather an indoor pool provides the ideal temperature for a workout. Don’t worry about what size you are, you will find people of all sizes and physical condition at the pool. They all come for the same reason you do, to exercise and feel good.

-Wendy Hill, Certified Water Aerobics Instructor Davis County

Provo Recreation Center Water Aerobic Times:

Deep Water

Mon: 5:30am

Tues: 12:00pm

Wed: 5:30am

Thurs: 12:00pm

Fri: 5:30am

Sat: 8:00am

Shallow Water

Mon: 3:00pm & 8:00pm

Tues: 3:00pm & 8:00pm

Wed: 3:00pm & 8:00pm

Thurs: 3:00pm & 8:00pm

Friday: 3:30pm

Saturday: No Shallow Water Aerobics

It is $3.00 to get in per person/ per time, so totally inexpensive!

Provo Recreation Center
1155 North University Avenue
Provo, UT
84606
(801)-852-6610

What are you waiting for? Go and get wet :)

Recipe of the Week: Strawberry-Honey Bruschetta

This is a super fun, light, and easy recipe that can be used for Mother's Day or any other fun gathering. You can use it as an appetizer, or as a light dessert. Enjoy!!!

Ingredients

1 loaf (8 oz) baguette-style French bread

1 container (6 oz) Yoplait® fat-free Greek yogurt

2 tablespoons brown sugar
1/4 teaspoon ground cinnamon

16 fresh strawberries, sliced

1/4 cup honey

Directions

1. Preheat oven to 375°F. Cut bread into 1/2-inch slices; arrange on a baking sheet. Bake about 10 minutes or until golden. Turn oven setting to broil.

2. Meanwhile, stir together yogurt, brown sugar, and cinnamon. Spread yogurt mixture on one side of each toasted baguette slice.

3. Broil bread slices 4 inches from heat about 1 minute or until mixture is hot. Arrange strawberry slices on the yogurt mixture. Lightly drizzle each bread slice with honey. Serve immediately.

Nutritional Information 1 slice: Calories 70 (Calories from Fat 5); Total Fat 1/2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 100mg; Total Carbohydrate 15g (Dietary Fiber 1g, Sugars 7g); Protein 3g % Daily Value Vitamin A 0; Vitamin C 10; Calcium 2; Iron 4 Exchanges 1/2 Starch, 1/2 Other Carbohydrate, 0 Fat

Recipe Source: Eat Better America

Recipe of the Week: Strawberry-Honey Bruschetta

Do YOU want to LOOK 12 years YOUNGER?

CHICAGO — Four common bad habits combined — smoking, drinking too much, inactivity and poor diet — can age you by 12 years, sobering new research suggests.
The findings are from a study that tracked nearly 5,000 British adults for 20 years, and they highlight yet another reason to adopt a healthier lifestyle.
Overall, 314 people studied had all four unhealthy behaviors. Among them, 91 died during the study, or 29 percent. Among the 387 healthiest people with none of the four habits, only 32 died, or about 8 percent.
The risky behaviors were: smoking tobacco, downing more than three alcoholic drinks per day for men and more than two daily for women, getting less than two hours of physical activity per week and eating fruits and vegetables fewer than three times daily.
These habits combined substantially increased the risk of death and made people who engaged in them seem 12 years older than people in the healthiest group, said lead researcher Elisabeth Kvaavik of the University of Oslo.

Source: Deseret News

Healthy Recipe of the Week: Honey Lime Fruit Salad

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*Note: This fruit salad is best served right away (or at least within an hour of making) because the strawberries tend to stain the light colored fruit. It does not affect the the taste at all but is a slight bummer for presentation.

• 1 (20 oz.) can pineapple chunks, drained well
• 1 can mandarin oranges, drained well
• 2-3 ripe kiwi, peeled and sliced into thick half moons
• 1 cup green grapes, halved
• 1 cup strawberries, quartered
• Zest from one lime, about 1 tablespoon
• 2 tablespoons honey
• 1 teaspoon poppy seeds (optional)
  

Combine the fruit in a medium-large serving bowl. Add the lime zest and poppy seeds, if using, and gently toss. Drizzle the honey over the fruit and again, gently mix until the fruit is evenly coated with the honey. Serve and Enjoy!!

Recipe Source: My Kitchen Cafe