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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