10 Tips to a Great Plate

10 Tips to a Great Plate

Making food choices for a healthy lifestyle can be as simple as using these 10 Tips. Use the ideas in this list to balance your calories, to choose foods to eat more often, and to cut back on foods to eat less often.

1. Balance Calories - Find out how many calories YOU need for a day as a first step in managing your weight. Go to www.ChooseMyPlate.gov to find your calorie level. Being physically active also helps you balance calories. 
2. Enjoy your food, but eat less - Take the time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during, and after meals. Use them to recognize when to eat and when you’ve had enough. 
3. Avoid oversized portions - Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
4. Foods to eat more often - Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. These foods have the nutrients you need for health—including potassium, calcium, vitamin D, and fiber. Make them the basis for meals and snacks.
5. Make half your plate fruits and vegetables - Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
6. Switch to fat-free or low-fat (1%) milk - They have the same amount of calcium and other essential nutrients as whole milk, but fewer calories and less saturated fat.
7. Make half your grains whole grains - To eat more whole grains, substitute a whole-grain product for a refined product—such as eating wholewheat bread instead of white bread or brown rice instead of white rice
8. Foods to eat less often - Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not everyday foods. 
9. Compare sodium in foods - Use the Nutrition Facts label to choose lower sodium versions of foods like soup, bread, and frozen meals. Select canned foods labeled “low sodium,” ”reduced sodium,” or “no salt added.” 
10. Drink water instead of sugary drinks -  Cut calories by drinking water or unsweetened beverages. Soda, energy drinks, and sports drinks are a major source of added sugar, and calories, in American diets.

Tips for Eating Out

Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items:

• More appetizer-size portions of popular entrées.
• More baked and broiled choices in meat, fish and poultry.
• More fruit and vegetables side orders to substitute for fries.

Hit the Bricks
Make physical activity part of dining out. All you need is a comfortable pair of shoes:

• Walk from Home or the Office. Pick a restaurant that’s a 10- or 15-minute walk away. You'll get your meal and 30 minutes of physical activity and avoid the parking hassles.
• Walk with Family or Friends. Get moving as a group before or after eating. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion.
• Walk Up Instead of Driving Thru. Park your car in the lot and walk inside to get your fast food order. And make fast food an occasional treat rather than a daily habit.

Right-Size Your Serving Sizes
Becoming sensible about serving sizes is an important way to maintain a healthy weight and it’s good for your wallet too.

• Instead of a large entrée, order an appetizer and a leafy green salad or choose two appetizers for a meal.
• Start with a small serving like a cup of soup, a junior burger or a small order of fries. If you are still hungry, order something else.
• Indulge your inner child: Order a kid’s meal at a fast-food restaurant. Many now offer a choice of low-fat milk and fruits or vegetables instead of fries.
• Savor your steak twice as much. Eat half at the restaurant, then take the other half home to enjoy sliced onto a green salad or as a sandwich on whole-grain bread.
• Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal. That’s two meals for the price of one.
• Share from start to finish. Order one appetizer for the whole table and then order one dessert with multiple forks. Sometimes, just a bite or two is perfect.
• Share an entrée. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table.

Source:
http://www.eatright.org/Public/content.aspx?id=6850

Updated Free Zumba Class Schedule 2013

Chicken Breasts with Mole Sauce

Ingredients

8 boneless, skinless chicken breast halves (about 4 ounces each)
2 teaspoons canola oil
1 cup water
1 teaspoon canola oil
1 medium yellow onion, chopped
1 garlic clove, minced
1 cup fat-free, low-sodium chicken broth
2 tablespoons unsweetened cocoa powder
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds
1 tablespoon chili powder
1/2 teaspoon sugar
1/4 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground cloves
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds


Cooking Instructions

• Heat a large skillet over medium heat. Add 2 teaspoons canola oil and swirl to coat the bottom.
• Cook the chicken for 2 to 3 minutes on each side, or until lightly browned. Transfer the chicken to an ungreased 1-quart baking pan.
• Preheat the oven to 350°F
• Heat a small skillet over medium heat. Add 1 teaspoon canola oil and swirl to coat the bottom. Cook the onion and garlic for 2 to 3 minutes, or until soft. Transfer to a food processor or blender.
• Add the remaining ingredients, except 1 tablespoon each of sunflower seeds and pumpkin seeds. Process until smooth. Pour over the chicken in the baking pan.
• Bake for 30 minutes, or until the chicken is no longer pink in the center. 
• To serve, sprinkle with 1 tablespoon each sunflower seeds and pumpkin seeds.

Serves:
8 people; 3 ounces chicken per serving
Dietary Exchanges:
3 1/2 lean meat
Nutrition Analysis (per serving)
182 Calories
5.5 g Total Fat
1.0 g Saturated Fat
0.0 g Trans Fat
2.0 g Polyunsaturated Fat
2.0 g Monounsaturated Fat
66 mg Cholestrol
166 mg Sodium
4 g Carbohydrates
1 g Fiber
2 g Sugar
28 g Protein

Resource: http://english.goredcorazon.org/recipe-quick-Mexican.html

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Most Important Meal Of The Day...Breakfast!

Importance of Breakfast

How many of us out there believe that skipping breakfast will help us lose weight? Do we think we are eating fewer calories because we are “skipping” a meal? Well think again. In reality, most of us probably know that breakfast has the reputation of being the most important meal of the day. But do we know why?

There is plenty of sound research available that supports the notion that eating breakfast not only helps to lose weight, but to also keep it off and maintain a healthy weight. Think about it, during the 8 (or so) hours we are sleeping we are generally not eating (if we are, we have other problems to address). Therefore, we are “fasting” sometimes 15-20 hours. When we eat breakfast it prevents us from being ravenous wolves when we FINALLY do eat. Plus, eating breakfast also helps start our metabolism for the day.

A large base of research shows that eating breakfast prevents overeating throughout the day. Eating breakfast helps us to naturally spread out what we eat throughout the day. This is better for our body because we are constantly fueled throughout the day and we also have the time needed to burn the fuel we consume.

Eating Smart for Breakfast

Now that we understand the importance of eating breakfast, what should we eat? Just like eating breakfast is important, it is also important that we make smart choices in what we eat for breakfast.

Fruits and whole grains are a great breakfast option because they have a lot of fiber and are low in fat. They are low in calories but also high in nutrition density. These items are what we could call energy dense. They are foods that we help you feel full and provide high energy without being high in calories. Overall, you get More for Less.

Some examples of great breakfast items could include:

• A bowl of oatmeal and fruit
• A bowl of whole grain cold cereal and fruit
• Multigrain waffles
• Low-fat yogurt and fruit
• Whole grain toast and fruit
• Fruit Smoothie
• Whole grain toast with peanut butter

Note: If you have not had a high fiber diet, introduce fiber gradually. Too much fiber at once if you are not used to it can cause constipation, diarrhea or an upset stomach.
Source:
http://www.webmd.com/diet/features/lose-weight-eat-breakfast

Here are some additional resources you can view if you want more information or ideas about adding breakfast into your daily routine.

http://www.eatright.org/Public/content.aspx?id=3261&terms=breakfast
http://www.fruitsandveggiesmorematters.org/?page_id=1573
http://www.eatright.org/Public/content.aspx?id=6747&terms=breakfast
http://www.mayoclinic.com/health/food-and-nutrition/NU00197
http://www.eatright.org/Public/content.aspx?id=3759&terms=breakfast

Being More Active!

Regular physical activity is good for your health. 

Physical activity is anything that gets your body moving. Start at a comfortable level. Once you get the hang of it, add a little more activity each time you exercise. Then try exercising more often.

What kinds of activity should I do?
To get the health benefits of physical activity, do a combination of aerobic and muscle-strengthening activities.

• Aerobic (“air-OH-bik”) activities make you breathe harder and cause your heart to beat faster. Walking fast is an example of aerobic activity.
• Muscle-strengthening activities make your muscles stronger. Muscle-strengthening activities include lifting weights and using exercise bands.

What are the benefits of physical activity?
Physical activity increases your chances of living longer. Exercise can also help:

• Control your blood pressure, blood sugar, and weight
• Lower your “bad” cholesterol and raise your “good” cholesterol
• Prevent heart disease, colorectal and breast cancer, and type 2 diabetes

And that’s not all. Being more active can:

• Be fun
• Help you look your best
• Improve your sleep
• Make your bones, muscles, and joints stronger
• Lower your chances of becoming depressed
• Reduce falls and pain from arthritis
• Help you feel better about yourself

How much aerobic activity do I need each week?

• If you choose moderate activities, do at least 2 hours and 30 minutes a week. Moderate activities include things like walking fast, dancing, and raking leaves.
• If you choose vigorous activities, do at least 1 hour and 15 minutes a week. Vigorous activities include things like jogging, jumping rope, swimming laps, or riding a bike on hills.

Do moderate or vigorous aerobic activity for at least 10 minutes at a time. You can also combine moderate and vigorous activities.

How do I know if my activity level is moderate or vigorous?
Your body is working at a moderate level when you can talk but not sing. Your body is working at a vigorous level when you can’t say more than a few words without pausing for a breath.

How much muscle-strengthening activity do I need each week?
Do muscle-strengthening activities at least 2 days a week. Muscle-strengthening activities include push-ups, sit-ups, and lifting weights.

Be sure to strengthen all major muscle groups including the legs, hips, back, chest, stomach, shoulders, and arms. Do these activities to the point where it’s hard for you to do more without help. If you can, do several sets of each exercise.

Is physical activity for everyone?
Yes! People of all ages and body types benefit from physical activity. Even if you feel out-of-shape or haven’t been active in a long time, you can find activities that will work for you.

For more information on how you can be more active visit the Get Active page. 

References: 
http://healthfinder.gov/HealthTopics/Category/health-conditions-and-diseases/diabetes/get-active