Monday, July 30, 2012

Types of Fruit and Veggie Snacks

You probably already know fruits and vegetables are good for health. They are nutrient-rich, mostly fat-free, and rich sources of the antioxidants that help in the prevention of cancer, diabetes and heart disease. Eating more fruit and vegetable snacks is one of the smartest food moves you can make.

Place Fresh Produce in Sight
Keep bright, colorful produce-fruits and vegetables where you can easily grab one for a snack. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table. Keep small bags of fresh veggie snacks (carrots, celery sticks and broccoli florets) at eye level in the fridge.

Try Dried Variations
Dried fruit is the perfect snack for on-the-go. It doesn’t need refrigeration and it doesn't get squishy. Choose dried fruit with little or no added sugar: apples, apricots, blueberries and raisins are often dried with just their own natural sweetness. Add dried fruit to trail mix or to fresh fruit salads for a splash of color and a healthy dose of nutrients. Dried beans and peas count as vegetables, so look for crunchy dried soybean, pea and chickpea snacks.

Stock Your Pantry with Canned Choices
Canned fruits make appealing, quick and inexpensive snacks. Enjoy fruits canned in juice or, like natural applesauce, made without added sugar. Divide larger cans into smaller portions in reusable plastic containers or buy the convenient single-serve containers of canned fruits, such as mandarin oranges, pineapple chunks and applesauce. Convenient, inexpensive and packed with nutrition, canned beans make zesty snack dips when mixed with other vegetables, such as canned corn and spicy salsa.

Cut Costs with Frozen Options
Frozen fruits are often less expensive but just as nutritious as the fresh varieties. Purchase frozen strawberries, raspberries and blueberries in large bags; then use small handfuls for yogurt toppings or as smoothie ingredients. Many people also love frozen bars made from 100 percent fruit and juice (buy commercial or make-your-own) as a sweet and refreshing treat on hot days. Like their canned cousins, frozen vegetables are delicious. Try microwaving quickly and adding to bean and salsa dip combinations.

Source: Smart Fruit and Veggie Snacks

What are your tips for incorporating more fruits and veggies into your diet? Please share them!

Tuesday, July 17, 2012

New BeWise Class Calendar

We have posted our new calendar of FREE BeWise Classes to the FREE Healthy Lifestyle Classes    page on our blog so check it out!  It includes BeWise classes from August until November.  We are doing Zumba, Yoga, nutrition, and other exciting health topics!  Come and learn some new skills!

Go to the FREE Healthy Lifestyle Classes page to see the rest of the calendar!

Monday, July 16, 2012

Fruity Chicken Kebabs

Makes 4 Servings

8 ounces roasted deli chicken or turkey, sliced 3/4-inch thick
Eight 8-inch wooden skewers
16 green grapes
12 strawberries, cut in half lengthwise

Cut the chicken into 3/4-inch cubes. To make the kebabs, thread 3 pieces of cubed chicken, 2 grapes, and 3 strawberry halves on to each skewer in any order that you and your children choose. Be sure to leave enough space at the bottom so the kids can hold the skewers comfortably.
To wrap, lay 2 skewers on a sheet of aluminum foil and fold the foil loosely over the kebabs.

Tip: Pack with an all-natural fruit smoothie and a mini whole wheat bagel with light cream cheese to round out the lunch.

Nutrition Information per Serving: 90 calories, 1g fat (0g saturated), 340mg sodium, 8g carbohydrate, 1g fiber, 13g protein, 60% vitamin C

Fruity Chicken Kebabs

Wednesday, July 11, 2012


Have you ever tried out Zumba??  Exercise through dancing and having fun and try out Zumba today!!
There are many free Zumba classes around the county!  Check out the schedule below:

Monday, July 2, 2012

High-Protein Diets?

Would a high-protein diet be good for you? The American Heart Association doesn't recommend high-protein diets for weight loss!! Don't do it!

Many people follow popular diets, such as the Atkins, Zone, Protein Power, Sugar Busters and Stillman diets. Most of these diets aren't balanced in terms of the essential nutrients our bodies need. Some emphasize foods like meat, eggs and cheese, which are rich in protein and saturated fat. Some restrict important carbohydrates such as cereals, grains, fruits, vegetables and low-fat dairy products. If followed for a long time, they can result in potential health problems.

Most Americans already eat more protein than their bodies need which can increase health risks. Eating large amounts of high-fat foods for a sustained period raises the risk of coronary heart disease, diabetes, stroke and several types of cancer. People who can't use excess protein effectively may be at higher risk of kidney and liver disorders, and osteoporosis.

Some high-protein diets de-emphasize high-carbohydrate, high-fiber plant foods. These foods help lower cholesterol when eaten as part of a nutritionally balanced diet. Reducing consumption of these foods usually means other, higher-fat foods are eaten instead. This raises cholesterol levels even more and increases cardiovascular risk.

High-protein diets don't provide some essential vitamins, minerals, fiber and other nutritional elements. A high-carbohydrate diet that includes fruits, vegetables, nonfat dairy products and whole grains also has been shown to reduce blood pressure. Thus, limiting these foods may raise blood pressure by reducing the intake of calcium, potassium and magnesium while simultaneously increasing sodium intake.

Source: American Heart Association High-Protein Diets

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Stress Management for Cancer Caregivers Workshop

Are you a caregiver, friend or family member of someone with cancer? Stressed out? A free Connect® Workshop for caregivers of people living with cancer, their families, friends and health care professionals will be held this Friday, July 6, 2012  from 3:30 p.m. to 4:30 p.m. Register for this free workshop, Stress Management for Caregivers: Practical Tips to Cope, online at or call (800)813-HOPE(4673).