One-Pot Pilaf
1 medium red bell pepper, seeded and coarsely chopped
1 garlic clove, minced
1 tsp peeled, chopped fresh ginger
1 cup brown rice
2 cups fat-free, reduced sodium chicken or vegetable broth
1 cup fresh snow peas, trimmed
1 cup thinly sliced carrots, steamed
1/4 cup chopped green onion
1/4 cup chopped fresh cilantro
1 T lite soy sauce
1/8 tsp crushed red pepper flakes
Spray medium sauce pan with cooking spray. Heat pan over medium heat. Add red pepper, garlic and ginger. Sauté 5 minutes.
Stir in rice. Sauté 3 more minutes. Add broth; bring to boil. Cover and simmer over medium-low heat until rice is tender and liquid is absorbed, about 35 minutes.
Stir in snow peas, carrots, green onion, cilantro, soy sauce and red pepper flakes. Cook 5 more minutes. Serve immediately.
Makes 8 servings. Amount per serving: 109 calories; <1 22="" class="goog-spellcheck-word" fat="" g="" span="" style="background: yellow;" total="">carbs
; 3 g protein; 2 g dietary fiber, 228 mg sodium
9.30.2013
9.23.2013
Functional Foods
The term functional foods refers to foods or food components that may have health benefits beyond basic nutrition, says the International Food Information Council Foundation.
Functional foods can boost health in many ways.
For example:
Functional foods can boost health in many ways.
For example:
- Soy products may reduce the risk of heart disease.
- Probiotics in some yogurts may promote digestive and immune system health.
- Plant sterols and stanols added to some margarines may lower cholesterol and heart disease risk.
- Oatmeal and other whole-oat products may help lower cholesterol levels.
- Soluble fiber in legumes and apples may help reduce the risk of heart disease.
- Whole grains may lower heart disease risk and promote healthy blood sugar levels.
- Omega-3 fatty acids found in tuna, salmon, and other oily fish may help protect heart health and mental function.
9.19.2013
Eat Grapes
I love this time of year because grapes are in season and I just can't get enough of them. Some days I realize that grapes are pretty much the only thing I have eaten and while they are delicious I shouldn't be eating just grapes! But if you are trying to improve your eating habits then you might want to think about stocking up on grapes. People who eat grapes and grape products take in more nutrients and eat healthier diets overall than those who don't, according to an observational study published in the Journal of Food Science.
Researchers looked at the results of the National Health and Nutrition Survey, a biannual survey that collects data on the eating habits of people in the U.S. They found that between 2003 and 2008, people who had consumed grapes, raisins, or 100 percent grape juice withing the 24-hour span just before they took the survey also consumed more fruit, dark green vegetables, orange vegetables, dietary fiber, vitamin A, vitamin C, calcium, magnesium and potassium. They also took in less solid fat, added sugars, and alcohol than those who hadn't eaten grape products.
Researchers looked at the results of the National Health and Nutrition Survey, a biannual survey that collects data on the eating habits of people in the U.S. They found that between 2003 and 2008, people who had consumed grapes, raisins, or 100 percent grape juice withing the 24-hour span just before they took the survey also consumed more fruit, dark green vegetables, orange vegetables, dietary fiber, vitamin A, vitamin C, calcium, magnesium and potassium. They also took in less solid fat, added sugars, and alcohol than those who hadn't eaten grape products.
9.16.2013
Think Of It As Ten MInutes At A Time
You probably think that getting in shape requires a huge investment of your time and you don't have a lot of time to spare. Well, getting in shape really doesn't require a huge investment, especially if you break up activities into ten-minute blocks and spread them throughout your day. Whenever you have a free ten minutes you do something and before you know if you will be feeling better, have more energy and be healthier.
To achieve and maintain fitness though you need to engage in four basic types of activity. Do things from different categories throughout your day to make good use of those ten minutes.
Aerobic or endurance. Brisk walking, cycling and swimming are all really good choices. You need at least 150 minutes of moderately intense activities a week. You can achieve that goal in ten-minute increments--such as three times a day, five times a week. Or if you prefer you can get the same benefits from 75 minutes of vigorous activity such as jogging and running throughout the week.
Strengthening. Lifting weights and stretching resistance bands are two good options. If you don't have access to either of those then using your body weight is also a great option. Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week. Work all major muscle groups.
Balance. Standing from a seated position and walking backwards are two examples to increase your balance. Try to do these activities at least three days a week.
Flexibility. Move through some stretches when your muscles are warmed up.
You don't have to limit yourself, doing more than the minimum amounts can bring even more health benefits. But make sure to start slowly and build gradually.
Most importantly, make sure that you chose activities that you enjoy. That way you will be motivated to keep them up and you may even find yourself looking forward to those exercise breaks.
Source: SelectHealth
To achieve and maintain fitness though you need to engage in four basic types of activity. Do things from different categories throughout your day to make good use of those ten minutes.
Aerobic or endurance. Brisk walking, cycling and swimming are all really good choices. You need at least 150 minutes of moderately intense activities a week. You can achieve that goal in ten-minute increments--such as three times a day, five times a week. Or if you prefer you can get the same benefits from 75 minutes of vigorous activity such as jogging and running throughout the week.
Strengthening. Lifting weights and stretching resistance bands are two good options. If you don't have access to either of those then using your body weight is also a great option. Aim to do at least one set (eight to 12 repetitions) of strengthening exercises on two or more days a week. Work all major muscle groups.
Balance. Standing from a seated position and walking backwards are two examples to increase your balance. Try to do these activities at least three days a week.
Flexibility. Move through some stretches when your muscles are warmed up.
You don't have to limit yourself, doing more than the minimum amounts can bring even more health benefits. But make sure to start slowly and build gradually.
Most importantly, make sure that you chose activities that you enjoy. That way you will be motivated to keep them up and you may even find yourself looking forward to those exercise breaks.
Source: SelectHealth
9.02.2013
Butterscotch Bars
I have the biggest sweet tooth and I have learned that if I completely cut sweets out of my diet that I end up going crazy and eat everything in sight. So when I am needing something sweet I have learned that I can have a small piece of something and it curbs that craving. And that little bit of something sweet is even better if its made a little bit healthier. Cooking Light changed up this recipe to make it a little healthier. You may even end up liking this version better!
Butterscotch Bars
A small square of these rich bars is enough to satisfy a dessert craving. The flour and oats mixture is somewhat dry after combined but it serves as a solid base for the soft butterscotch chip layer and a crumbly, streusel-like topping.
1 cup brown sugar
5 T butter, melted
1 tsp vanilla extra
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2 1/2 cups quick -cooking oats
1/2 tsp salt
1/2 tsp baking soda
Cooking spray
3/4 cup fat-free sweetened condensed milk
1 1/4 cups butterscotch morsels
1/8 tsp salt
1/2 cup finely chopped walnuts, toasted
Preheat oven to 350.
Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 tsp salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 9X13 PAN coated with cooking spray; press into bottom of pan. Set aside.
Place sweetened condensed milk, butterscotch morsels, and 1/8 tsp salt in a microwave safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt; stirring every 20 seconds. Stir in walnuts. Scrap mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350 for 30 minutes or until the topping is golden brown. Place pan on a cooking rack; run a knife around outside edge. Cool completely.
Yield: 36 servings (serving size: 1 bar)
Butterscotch Bars
A small square of these rich bars is enough to satisfy a dessert craving. The flour and oats mixture is somewhat dry after combined but it serves as a solid base for the soft butterscotch chip layer and a crumbly, streusel-like topping.
1 cup brown sugar
5 T butter, melted
1 tsp vanilla extra
1 large egg, lightly beaten
9 ounces all-purpose flour (about 2 cups)
2 1/2 cups quick -cooking oats
1/2 tsp salt
1/2 tsp baking soda
Cooking spray
3/4 cup fat-free sweetened condensed milk
1 1/4 cups butterscotch morsels
1/8 tsp salt
1/2 cup finely chopped walnuts, toasted
Preheat oven to 350.
Combine sugar and butter in a large bowl. Stir in vanilla and egg. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour, oats, 1/2 tsp salt, and baking soda in a bowl. Add oat mixture to sugar mixture; stir with a fork until combined (mixture will be crumbly). Place 3 cups oat mixture into the bottom of a 9X13 PAN coated with cooking spray; press into bottom of pan. Set aside.
Place sweetened condensed milk, butterscotch morsels, and 1/8 tsp salt in a microwave safe bowl; microwave at HIGH 1 minute or until butterscotch morsels melt; stirring every 20 seconds. Stir in walnuts. Scrap mixture into pan, spreading evenly over crust. Sprinkle evenly with remaining oat mixture, gently pressing into butterscotch mixture. Bake at 350 for 30 minutes or until the topping is golden brown. Place pan on a cooking rack; run a knife around outside edge. Cool completely.
Yield: 36 servings (serving size: 1 bar)
Subscribe to:
Posts (Atom)