In this edition:
Basics – According to the
Nutrition Tips – Learn how some small changes can make a big difference in decreasing the amount of calories you eat. MORE à
Healthy LifeStyles – Physical activity is a key element in living a longer, healthier, happier life. Learn some simple ways to incorporate more activity into your life. MORE à
According to the
The MyPyramid food guide encourages the
Ÿ Be physically active for at least 30 minutes most days of the week
Ÿ Stay within your calorie needs
To set us on a path to heed the pyramid’s call to action, we can all make small changes that decrease the amount of calories eaten and increase physical activity. Let’s get moving!
Cut those calories and move that body!
You can make small changes to decrease the amount of calories you eat. Eating more fruits, vegetables and whole grains
is a good start.
Fruits and vegetables are good sources of dietary fiber, potassium and vitamin C. Whole grains are packed with fiber and B vitamins. And veggies, fruit and whole grains are less “calorie dense” than many other foods, so they help manage your weight and improve your health.
The MyPyramid food guide recommends 2½ cups of vegetables, 2 cups of fruit and 3 ounces of whole grains daily as a part of your balanced diet.
You can take simple steps to eat fewer calories daily when you eat at our café:
Ÿ Replace a sweetened drink with bottled water
Ÿ Create your own salad at the salad bar – but go easy on the olives, seeds, bacon bits, and oil or cream dressings
Ÿ Eat your vegetables before the main course
Ÿ Ask for sauces on the side
Ÿ Order your sandwich on whole wheat bread
Ÿ Spread mustard instead of mayonnaise
Ÿ Order foods grilled, baked, broiled, poached, or steamed
Ÿ Choose whole grain breakfast cereal – with low-fat milk
Honey Blackberry Vinaigrette:
In a blender, place 1/2 cup of salad oil, 2 1/2 cups fresh blackberries, 2 Tblsp. honey, 1 Tblsp. peeled minced shallots, 1/8 Tblsp. minced fresh garlic, 1/2 tsp. salt, and a dash of black pepper. Cover and blend until smooth. Strain dressing and discard seeds. Cover and refrigerate.
4 (4oz) boneless, skinless Chicken Breast halves
2 3/4 tsp. olive oil
2 tsp. minced fresh rosemary leaves
2 tsp. minced fresh garlic
3/4 tsp. salt
1/4 tsp. fresh ground black pepper
1 qt. finely sliced romaine lettuce
1 cup stemmed watercress
1 cup fresh baby spinach
1 cup finely sliced radicchio lettuce
2 oz. crumbled bleu cheese
1 cup fresh blackberries
1/2 cup fresh raspberries
2 Tblsp. raspberries and 1/4 cup blackberries
Prepare Honey Blackberry Vinaigrette.
In 1-gallon resealable plastic bag, place chicken breasts, oil, rosemary, garlic, salt and pepper. Seal bag. Turn bag until all chicken is coated with seasonings. Refrigerate at least 1 hour or overnight.
On grill, place chicken breasts. Grill 4-6 minutes on each side or until internal temperature reaches 165°F and juices run clear. Cover and keep hot.
In bowl, combine romaine, watercress, spinach, radicchio, Honey Blackberry Vinaigrette and bleu cheese. Toss to mix thoroughly and coat evenly. Divide salad mixture evenly among four dinner plates. Sprinkle each plate of greens with 2 Tblsp. raspberries and 1/4 cup blackberries.
Thinly slice hot chicken breast halves, keeping each half separate.
Fan out one chicken breast half over top of each salad.
Serve immediately. Makes 4 servings.
Staying physically active is a key element in living a longer, healthier, happier life. It can relieve stress, improve self-esteem and provide an overall feeling of well-being. Physical activity helps you achieve and maintain a healthy weight and lowers your risk for chronic disease. Physical activity helps:
Ÿ Build and maintain bones, muscles and joints
Ÿ Manage weight
Ÿ Control blood pressure
It’s easy to burn calories – walking briskly
for 30 minutes (2 miles) typically burns about 150 calories. Over one year, burning an extra 150 calories per day by engaging in moderately intense physical activity can help you to lose approximately 16 pounds.
It’s easy to include physical activity every day:
Ÿ Park away from the entrance to increase your walk
Ÿ Get off the bus or train earlier and walk farther to your destination
Ÿ Take the stairs rather than the elevator or escalator
Ÿ Walk to the copy machine, water fountain or rest room farthest away
Ÿ Walk to have a conversation in person rather than using a phone or e-mail
Ÿ Host a walking meeting
…and at home:
Ÿ Walk around the block each time you go out to get your mail
Ÿ Walk around while you talk on the phone
Ÿ Start a walking routine with kids, neighbors and/or friends
Ÿ Ride your stationary bike for 15 minutes
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