Dairy Tips

Use lower fat milk and yogurt.

If you do OK with milk, drink some each day. Work your way down from whole or 2% milk to 1% or skim (nonfat).

Buttermilk has no butter—it can also be a healthy choice.

Cook with whole milk or 2% milk instead of cream. Then try 1%.

Mix whole fruit (sliced banana, strawberries, or peaches) into plain low-fat or nonfat yogurt for a healthy snack.

Avoid creamers in coffee. Instead, choose reduced fat milk or try evaporated skim milk for a creamy taste without saturated fat.

Go easy on high fat cheeses.

Try sharp cheeses like sharp cheddar or Parmesan—you get more taste with smaller amounts. Slice it thin or grate it.

For snacks, cut a small piece of cheese and put the rest away. It’s easy to eat too much!

Don’t add a lot of cheese to meat sandwiches—regular cheese is high in saturated fat and adds extra salt (sodium).

Ask for pizza with half the cheese and more vegetables.

Go easy on the cream cheese toppings for sandwiches and bagels.

Make lasagna and casseroles with cottage cheese or mozzarella.

Choose cheeses that are low in salt (low sodium).

Pumpkin Season is already here, so try this yummy and healthy breakfast for the whole family!!!

Pumpkin Chocolate Chip Pancakes

Makes 4 to 5 Servings (about 14 pancakes)

Ingredients
1 cup all-purpose flour
1/2 cup whole wheat flour
2 tablespoons ground flaxseed
2 tablespoons granulated sugar
2 to 3 tablespoons mini chocolate chips
1 tablespoon baking powder
1/8 teaspoon salt
2 large eggs, beaten
1 1/3 cups 1% lowfat milk
1/2 cup canned pure pumpkin
1 teaspoon vanilla extract
4 teaspoons canola oil

Directions
Whisk together the all-purpose flour, whole wheat flour, flaxseed, sugar, chocolate chips, baking powder, and salt in a large bowl until well combined. Set aside.
Whisk together the eggs, milk, pumpkin, and vanilla in a separate bowl until well blended. Pour the liquid ingredients over the dry ingredients and stir until just moistened.
Heat 1 teaspoon of the oil in a large nonstick skillet or griddle over medium-high heat. Pour the batter onto the hot skillet using a 1/4-cup measuring cup, forming 4-inch pancakes. Cook until bubbles begin to appear on the surface of the pancakes and the bottoms turn golden brown, 3 to 4 minutes. Flip and cook until golden brown, an additional 2 to 3 minutes.
Repeat with the remaining oil and batter.

Nutrition Information per Serving: 320 calories, 10g fat (2.5g saturated, 1g omega-3), 400mg sodium, 46g carbohydrate, 4g fiber, 11g protein, 80% vitamin A, 25% calcium, 15% iron

Source:
Pumpkin Chocolate Chip Pancakes

One More Week Until Resiliency Workshop!

Dealing with lots of stress and life changes?  Want to learn how to be more positive and resilient?  Need some new relaxation techniques to try?  Sign up for our FREE BeWise Be Resilient Workshop!  

It starts on Oct 14th and is every Tuesday at 7:30pm in English at Rose Park Elementary School (1000 N 1100 W) for 6 weeks.  Email bewise@slco.org or call 385-468-4299 to register.

Mesothelioma Awareness Day

 Check out more about how mesothelioma has affected others: http://www.mesothelioma.com/heather/

Choose My Plate

Go to ChooseMyPlate.gov for information on healthy portion sizes!  They even have an online nutrition and physical activity tracker!

Wondering where to get high quality produce at a reasonable $$$

Downtown Salt Lake Farmers Market

Starting August 30th, SNAP recipients can receive double value for produce purchases, up to $10, at the Downtown Farmers Market on Saturday Mornings and Tuesday Evenings. This match program is sponsored by Select Health and administered by Utahns Against Hunger. Participants can receive  up to $10 matching per day to purchase fresh local produce. For example, if we run your EBT card for $5 you will receive $5 in matching funds. This promotion will last until funds are exhausted so do not delay!!!

The summer  harvest is in full swing. Bring your reusable bags to fill with peaches, tomatoes, melons, sweet corn, potatoes, carrots, onions, eggplant, peppers, chilies, beets, greens, fresh-cut flowers, garlic, herbs and more. Shop for your favorite baked goods, locally-raised meats, jams and spreads, sauces, and everything else you have come to love from the Downtown Farmers Market.

Pioneer Park  300 South 300 West

Saturdays 8 am - 2 pm (June 14th  -  October 25th)

Tuesdays 4 pm to Dusk (August 5th -  October 21st)

Fight Stress with Healthy Habits

Healthy habits can protect you from the harmful effects of stress. Here are 10 positive healthy habits you may want to develop.

1. Talk with family and friends.
   A daily dose of friendship is great medicine. Call or write your friends and family to share your feelings, hopes and joys.
2. Engage in daily physical activity.
   Regular physical activity relieves mental and physical tension. Physically active adults have lower risk of depression and loss of mental functioning. Physical activity can be a great source of pleasure, too. Try walking, swimming, biking or dancing every day.
3. Accept the things you cannot change.
   Don't say, "I'm too old." You can still learn new things, work toward a goal, love and help others.
4. Remember to laugh.
   Laughter makes you feel good. Don't be afraid to laugh out loud at a joke, a funny movie or a comic strip, even when you're alone.
5. Give up the bad habits.
   Too much alcohol, cigarettes or caffeine can increase stress. If you smoke, decide to quit now.
6. Slow down.
   Try to "pace" instead of "race." Plan ahead and allow enough time to get the most important things done.
7. Get enough sleep.
   Try to get six to eight hours of sleep each night. If you can't sleep, take steps to help reduce stress and depression. Physical activity also may improve the quality of sleep.
8. Get organized.
   Use "to do" lists to help you focus on your most important tasks. Approach big tasks one step at a time. For example, start by organizing just one part of your life — your car, desk, kitchen, closet, cupboard or drawer.
9. Practice giving back.
   Volunteer your time or return a favor to a friend. Helping others helps you.
10. Try not to worry.
    The world won't end if your grass isn't mowed or your kitchen isn't cleaned. You may need to do these things, but today might not be the right time.

Source: American Heart Association - Stress Management