Thursday, May 16, 2013

Upcoming Event

Six Simple Steps to Eating Better (on a Budget)

Would you like some tips on how to eat better? It may not be as difficult as you think! A FREE class is being held next Tuesday, May 21st at 7pm at the Taylorsville Library ( 4870 S. 2700 W., Taylorsville, UT 84129)!

The class will be taught by Melanie Jewkes, MS, Utah State University Extension Assistant Professor, supervisor of the Salt Lake County Food $ense Nutrition Program. Melanie will be providing information about how to improve your family's eating habits. There is still space available! Registration is required, to register call (801) 468-3179 or visit 

Tuesday, May 14, 2013

An easy way to add more fiber to our hamburgers this summer...

 Lean Mean Cheeseburger!!!

Makes 4 Servings

2 tablespoons quick-cooking oats
1 pound ground beef (93% lean or 95% lean)
1/2 teaspoon steak seasoning blend Montreal steak seasoning
4 seeded or whole wheat hamburger buns, split
4 slices lowfat cheese, such as Cheddar or American
Lettuce leaves, optional
Tomato slices, optional

Place the oats in food-safe plastic bag. Seal bag securely, squeezing out excess air. Roll over bag with rolling pin to crush oats to a fine consistency.
Combine the ground beef, oats, and steak seasoning blend in a large bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch patties.
Place patties on grid over medium, ash-covered coals. Grill, uncovered, 11 to 13 minutes to medium (160°F) doneness, until no longer pink in center and juices show no pink color, turning occasionally.
Line the bottom of each bun with lettuce and tomato, as desired. Top with the burger and cheese slice. Close sandwiches.

Nutrition Information per Serving: 318 calories, 10g fat (4g saturated, 3g monounsaturated), 519 mg sodium, 24g carbohydrate, 3.5g fiber, 33g protein, 15% iron

Lean Mean Cheeseburger

Improving your Eating Habits Part 4

4. Create a list of "cues" by reviewing your food diary to become more aware of when and where you're "triggered" to eat for reasons other than hunger. Note how you are typically feeling at those times. Often an environmental "cue", or a particular emotional state, is what encourages eating for non-hunger reasons.

Common triggers for eating when not hungry are:
  • Opening up the cabinet and seeing your favorite snack food.
  • Sitting at home watching television.
  • Before or after a stressful meeting or situation at work.
  • Coming home after work and having no idea what's for dinner.
  • Having someone offer you a dish they made "just for you!"
  • Walking past a candy dish on the counter.
  • Sitting in the break room beside the vending machine.
  • Seeing a plate of doughnuts at the morning staff meeting.
  • Swinging through your favorite drive-through every morning.
  • Feeling bored or tired and thinking food might offer a pick-me-up.

Thursday, May 9, 2013

Improving your Eating Habits Part 3

3. Look at the unhealthy eating habits you've highlighted. 

Be sure you've identified all the triggers that cause you to engage in those habits. Identify a few you'd like to work on improving first. Don't forget to pat yourself on the back for the things you're doing right. Maybe you almost always eat fruit for dessert, or you drink low-fat or fat-free milk. These are good habits! Recognizing your successes will help encourage you to make more changes.


Tuesday, May 7, 2013

Now that strawberries are in season........

Makes 5 Servings

One 16-ounce carton fresh strawberries
1/2 cup semisweet mini chocolate chips.... or if you want to try a kind of chocolate that is good for your heart and your brain, use 1/2 cup of semisweet dark chocolate chips


Remove the stems from the strawberries. Wash the berries under cold water and dry well with paper towels. Set aside.
Place the chocolate chips in a microwave-safe bowl and microwave on high for 30 seconds. Stir well and repeat 2 to 3 more times, just until the chips are melted. Do not overheat.
Divide the melted chocolate into small individual bowls. Let each family member dip their own strawberries (double dipping allowed)!

Nutrition Information per Serving: 110 calories, 5g fat (3g saturated), 0mg sodium, 18g carbohydrate, 3g fiber, 1g protein, 90% vitamin C

Chocolate Dipped Strawberries

Thursday, May 2, 2013

Improving your Eating Habits Part 2

2. Highlight the habits on your list that may be leading you to overeat. 

Common eating habits that can lead to weight gain are:
  • Eating too fast
  • Always cleaning your plate
  • Eating when not hungry
  • Eating while standing up (may lead to eating mindlessly or too quickly)
  • Always eating dessert
  • Skipping meals (or maybe just breakfast)