Chicken & Broccoli Casserole with Crunchy Almond Topping

Sounds good, right? Want a healthy yet yummy dinner recipe for you and your family? Make this one!

Makes 5-6 servings
Ingredients:

• 1 pound boneless, skinless chicken breast halves, baked and cut into 1/2-inch dice (about 2 ½ cups)
• 2 ½ to 3 cups small broccoli florets
• One 14.5-ounce can ready-to-serve all-natural cream of chicken or cream of mushroom soup
• 1/3 cup light canola mayonnaise
• 1/4 cup almonds, very finely chopped (in a food processor or on a cutting board)
• 1/4 cup panko breadcrumbs
• 2 tablespoons ground flaxseed
• 2 tablespoons grated Parmesan cheese

Directions:

• Preheat the oven to 350°F. Place the broccoli florets in a steamer basket and steam until crisp tender, about 3 minutes
• Meanwhile, in a large bowl, whisk together the soup and the mayonnaise until well combined. Add the chicken and broccoli and stir gently to combine. Place in a 2-quart baking dish and set aside.
• To make the topping, mix together the almonds, breadcrumbs, flaxseed and Parmesan cheese. Spread evenly over the chicken mixture.
• Bake until the mixture bubbles and the topping turns golden brown, about 20 minutes. Serve over rice, pasta, or noodles.

* To cook the chicken, place in a baking dish, drizzle with olive oil, and sprinkle with salt and pepper. Bake at 350°F until the meat is cooked through and no longer pink in the center, 35 minutes.

Nutrition Information Per Serving:
240 calories, 12g fat (2g saturated, 1g omega-3), 430mg sodium, 11g carbohydrate, 3g fiber, 21g protein, 25% vitamin A, 60% vitamin C

Source: Chicken Broccoli Crunch

Share with us your healthy and yummy dinner recipes!

Exercise Tips

There are a variety of activities especially in Utah that can be considered “exercise”. Exercise can be anything from swimming, biking/cycling, jogging, skiing, tennis, to dancing and walking. The list is endless. The important thing about exercising is finding something that you enjoy and works for YOU!

Find what works for YOU!
In my own life, I have discovered that going to the gym and just working out on my own is not as effective for me as going to an exercise class at the gym. I really enjoy the classes and I am more motivated to go. I also believe I get an overall better workout. Now just because that is what works best for me doesn’t mean it is what is best for someone else. The important thing is to find what DOES work for YOU!

Don’t Give Up!
You may have to try out various forms of exercise and different routines to find what works for you personally. Don’t give up or get discouraged if your planned exercise regimen fails. Try something different and continue to try new things until you find what works.

Variety!
When figuring out an exercise plan that works for you make sure you have enough variety in your exercise routine that you won’t get bored. Variety is also important because our bodies are very good at adaptation. If we do the same thing over and over again our body gets used to it and we aren’t getting the same benefit we did when we first started. Adding variety helps to continuously push our bodies to its limits and in doing so makes us stronger. Variety can come in many forms: doing more repetitions, adding more weight, increasing the length of time, changing the type of exercise completely.

Other Great Exercise Tips:
• Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity.
• Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way.
• Use music to keep you entertained.
• Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children.
• Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
• Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Reference:
Exercise Tips from the American Heart Association

Living with Chronic Conditions Self-Management Course

Living with Chronic Conditions Self-Management 6 Week Course 

If we have individuals interested in this program, we can do it during the month of April.  It is a nationally-used course for all those affected by some type of chronic condition such as arthritis, chronic joint pain, fibromyalgia, cancer, diabetes, high blood pressure, high cholesterol, depression and so on.

Subjects covered in the course include:

            Techniques for frustration, fatigue, pain, and isolation

            Appropriate exercise to maintain and improve strength

            Appropriate use of medications and proper nutrition

            Communicating effectively with family, friends, and health professionals

            How to evaluate new treatments

The Living Well with Chronic Conditions Self-Management Program is a workshop given 2 ½ hours, once a week, for 6 weeks.  They are facilitated by two trained leaders, one or both are non-health professionals with a chronic disease themselves.

In order to do the program, we need those interested to sign up J BeWise participants, family, and friends are all invited to sign-up.  It is a FREE program, and a great opportunity to learn how to take control of your health and be more healthy and happy.  If you are interested in participating in the course, please let me know by April 1^st.  You can email me (Alysia Ducuara) at bewise@slco.org or call me at (385) 468-4055.

Physical Activity Calorie Chart

The chart below shows the approximate calories spent per hour by a 100, 150 and 200 pound person doing a particular activity. I think you'll find some of them interesting or try out an activity on the list you haven't done before!

What are your favorite types of physical activity? Share with everyone below.










Source: American Heart Association

10 Ways to Love Your Body!!

1. Think of your body as the vehicle to your dreams. Honor it. Respect it. Fuel it.

2.Create a list of all the things your body lets you do. Read it and add to it often.

3. Become aware of what your body can do each day. Remember it is the instrument of your life, not just an ornament.

4. Create a list of people you admire: people who have contributed to your life, your community, or the world. Consider whether their appearance was important to their success and accomplishments.

5. Walk with your head held high, supported by confidence in yourself as a person.

6. Don't let your weight or shape keep you from activities that you enjoy.

7. Wear comfortable clothes that you like, that express your personal style, and that feel good on your body.

8. County your blessings, not your blemishes.

9. Think about all the things you could accomplish with the time and energy you currently spend worrying about your body and appearance. Try one!

10. Be your body's friend and supporter, not its enemy.

How do you accomplish good body image?

Free BeWise Healthy Lifestyle Class: Healthy You-Balance Your Life & Manage Stress

Do you want to be totally relaxed like this lady above and decrease the stress in your life? I think we all do! Attend our lifestyle class this week morning or night and learn about stress, how to manage it, and learn how to do relaxation techniques. Bring family and friends too!

Location: Central City Rec Center (615 S 300 E, Salt Lake City)

When: Monday, March 19th at 9am in English, 10am in Spanish

OR

Wednesday, March 21st at 6pm in English, 7 pm in Spanish

How do you balance your life and manage your stress? Tell us how you do it by writing a comment below!

Dessert Anyone?

This is a simple, easy, delicious, yet healthy recipe to satisfy your sweet tooth for any night of the week! Plus the presentation is beautiful. Try making these strawberries filled with fat free whipped cream and don't feel guilty about it!

Strawberries and Cream
Servings: 4 • Serving Size: 3 • Old Points: 1 pt • Points+: 1 pt
Calories: 31.2 • Fat: 1.7 g • Carb: 6.8 g • Fiber: 1.2 g • Protein: 0.3 g • Sugar: 5.8 g

Ingredients:
-12 large strawberries, washed
-fat free whipped topping

Directions:
Cut the greens off top of strawberry so when you flip it around the strawberries sit flat. With a sharp knife cut slits all the way down the berry in an X shape, careful not to cut through. Arrange strawberries on a plate, and open them like a flower. Fill with whipped cream.
Reference: http://www.skinnytaste.com/