Happy New Year! What's your (hopefully healthy!) resolution for 2010?
Wednesday, December 30, 2009
Tuesday, December 22, 2009
Tips for eating healthy and well in the winter months
As the holidays wind down we tend to think about eating healthy again. Here are a few tips to get you started on eating healthy in 2010!
• Eat Locally, Eat Seasonally. The fresher the healthier. Try some of these local options:
• Winter Squash
• Spinach
• Broccoli
• Potatoes
• Turnips
• Pack your shopping cart with plenty of fresh fruits and vegetables like sweet potatoes, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad or fruit crisp.
• Stop eating when you are full. Have your leftovers boxed up, or put them away for tomorrow’s lunch. Listen to your body.
• If you cannot pronounce the ingredients, pass it up—a sure sign that the item is not nearly as good for us as the manufacturer would like us to believe, that includes many of the foods that look healthful at first glance.
• Recipe modification for healthier eating
o Instead of using 1 egg, use 2 egg whites. This will save 42 calories and 6 grams of fat.
o Serve a Turkey dog instead of a regular hot dog and save 80 calories and 8 grams of fat. Turkey bacon instead of regular bacon saves a whopping 250 calories and 20 grams of fat!
o Simply substituting Lean Ground Beef (92% lean, 8% fat) for Regular Ground Beef will save 180 calories and 22 grams of fat!
(Thanks to Erika Devore of KC Healthy Kids for these healthy eating tips!)
• Eat Locally, Eat Seasonally. The fresher the healthier. Try some of these local options:
• Winter Squash
• Spinach
• Broccoli
• Potatoes
• Turnips
• Pack your shopping cart with plenty of fresh fruits and vegetables like sweet potatoes, carrots and green beans. Apples, cranberries and pears combine easily for a tasty salad or fruit crisp.
• Stop eating when you are full. Have your leftovers boxed up, or put them away for tomorrow’s lunch. Listen to your body.
• If you cannot pronounce the ingredients, pass it up—a sure sign that the item is not nearly as good for us as the manufacturer would like us to believe, that includes many of the foods that look healthful at first glance.
• Recipe modification for healthier eating
o Instead of using 1 egg, use 2 egg whites. This will save 42 calories and 6 grams of fat.
o Serve a Turkey dog instead of a regular hot dog and save 80 calories and 8 grams of fat. Turkey bacon instead of regular bacon saves a whopping 250 calories and 20 grams of fat!
o Simply substituting Lean Ground Beef (92% lean, 8% fat) for Regular Ground Beef will save 180 calories and 22 grams of fat!
(Thanks to Erika Devore of KC Healthy Kids for these healthy eating tips!)
Friday, December 11, 2009
Healthy Holiday Recipes and Ideas
What do you do to stay healthy during the holidays? Share your recipes and healthy tips below.Here are a few links to healthier holiday recipes to get the discussion started:
The Mayo Clinic
http://www.mayoclinic.com/health/holiday-recipes/NU00645
The American Heart Association
http://www.americanheart.org/downloadable/heart/1254937725680Start!%20Holiday%20Booklet%2010-09.pdf
Eating Well
http://www.eatingwell.com/recipes_menus/collections/holiday_collection_1
The Food Network
http://www.foodnetwork.com/holiday-central-healthy-tips/package/index.html
The University of Iowa's $30 Healthy Holiday Meal serves Eight People
http://www.extension.iastate.edu/NR/rdonlyres/B0E406BC-9CC3-4713-B3B2-3221A7699B18/113589/TurkeyDinnerRecipeswithnutritionfacts.pdf
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