Go Meatless for Good Health
Going meatless at least once a week can help improve your health. Red and processed meats, which is high in saturated fat, may increase your risk of developing chronic diseases. Try replacing meat with high fiber alternatives such as beans and lentils (among other foods). Visit eatright.org for more information. Going meatless one day a week gives you a chance to explore new recipes. To help get you started, check out this vegetable chili recipe that is healthy and tasty.
Vegetable Chili Boat
Serves 6
Ingredients
2 1/2 teaspoons canola oil
1/2 cup Fresh onion, peeled, diced
1/2 cup Fresh green bell pepper, seeded, diced
1/2 cup Canned low-sodium pinto beans, drained, rinsed
1/2 cup Canned low-sodium kidney beans, drained, rinsed
1 cup Canned low-sodium black beans, drained, rinsed
1 1/2 tablespoons chili powder
1 1/3 cups Canned low-sodium diced tomatoes
1 cup Low-sodium chicken stock
1 dash hot sauce (optional)
1/4 cup Canned low-sodium tomato paste
18 Low-sodium tortilla chips (about 3 oz)
1/4 cup reduced-fat cheddar cheese, shredded (1 oz)
1/4 cup Low-fat mozzarella cheese, low moisture, part skim, shredded (1 oz)
Directions
1. Heat canola oil in a large pot over medium-high heat. Add onions and green peppers. Cook for 2-3 minutes or until tender. Add beans and stir to coat. Add chili powder. Stir. Cook for 1 minute for flavors to blend.
2. Add tomatoes, chicken stock, and hot sauce. Bring to a boil. Simmer uncovered for 10 minutes. Add tomato paste and mix well. Cook uncovered for an additional 10 minutes. Bring to a rolling boil for at least 15 seconds. Reduce heat to low and simmer to keep warm.
3. Combine cheddar and mozzarella cheeses (the cheese is a garnish).
4. Place ¾ cup chili in a bowl. Top with 3 chips and sprinkle with about 1 tablespoon of cheese blend. Serve hot.
¾ cup provides:
Legume as Meat Alternate: 1 oz equivalent meat alternate, ¼ cup red/orange vegetable, and ¼ cup oz equivalent grains.
OR
Legume as Vegetable: ¼ oz meat alternate, 1/8 cup legume vegetable, ¼ cup red/orange vegetable, 1/8 cup other vegetable, and ¼ oz equivalent grains.
Legume vegetable can be counted as either a meat alternate or as a legume vegetable but not as both simultaneously.
Source: https://recipesforkids.devpost.com/submissions/831-vegetable-chili-boat
Frugal Family Shopping
If not planned properly, grocery shopping can be a challenging task, consuming a lot of time and money. It’s important to be well prepared to get the most for your money while eating healthy.
When shopping, try to make a list of everything that is needed for the week, including breakfasts, lunches, dinners, and snacks. This method makes it easier to stick to a budget and resist the temptation to purchase unnecessary food products. I have realized that I am more motivated to cook rather than picking something up from a restaurant because everything that is needed is within reach. Also, shopping sales at various stores in the area ensures that I am getting a good deal on my favorite products. The local farmer’s market is a great resource to purchase homegrown produce that is in season, while supporting the community.
The unit price can be very helpful when choosing products, which illustrates the price per pound, ounce, or pint. A bulk item may cost more than the convenient sizes, but you are getting more for the money. I buy in bulk whenever possible and package it myself, which helps to save in the long run.
-Danielle
Break the fast: Start the day off smart!
Breakfast is my favorite meal of the day. My mother always made sure we started our day with foods such as eggs, oatmeal, cereal, pancakes and breakfast meats like bacon and sausage. But, breakfast can be so much more than these traditional foods that can take more time to prepare that we often have in our rush to get out the door on a weekday morning.
Here are some tips from the Academy of Nutrition and Dietetics to help you and your family get a healthy breakfast and still get out the door.
Plan Ahead
- Get ready the night before: Set the table with bowls and spoons for cereal. Get out a pan for pancakes or a blender for smoothies. Slice up some fruit and cheese.
- Keep it simple: Fancy breakfasts are wonderful when you have the time. On busy days, a sandwich, a slice of leftover pizza, or low-fat yogurt with fruit work just fine.
- Pack to-go: If there is no time to eat at home, take your breakfast to-go. Pack a brown bag breakfast for the road – or see if your school offers a breakfast program.
Include Protein/Carbs
- Carbohydrates: A high-octane carbohydrate energizes your body and brain for a busy day. Think cereal (hot or cold), bread, dinner rolls, tortillas, or even leftover rice or pasta. Choose whole grains for an extra nutrition punch (more fiber and nutrients).
- Protein: This is the missing link in most morning meals. Protein is what we need to go strong until lunch. Think a slice of Canadian bacon, an egg, a slice of lean deli meat or low-fat cheese, a container of low-fat yogurt, a scoop of low-fat cottage cheese, or a handful of nuts.
- Fruit: It’s quick and easy to add color and nutrition to your breakfast with your favorite fruits. Think fresh, frozen, canned, or dried fruit – like apples, berries, pears, bananas, grapefruit, kiwi, mangoes, oranges, or pineapple. Another great option is avocados. They are high in unsaturated (or “good”) fat and contain vitamin C, thiamin, riboflavin and beta-carotene, which forms vitamin A.
Eat well in the morning and you and your family will be on the nutrition fast track for a high-energy day.
Suzanne
Indoor activities for your family on bad weather days
Just a couple of weeks ago, many folks were watching to see if the groundhog saw his shadow. According to the tradition, if he sees his shadow there will be six more weeks of winter, but if he doesn’t, an early spring can be expected. Whether you are a follower of this tradition or not, I believe that we will see more cold days. As such, parents will continue to keep the little ones inside when the forecast calls for rain, snow or downright chilly temperatures.
Don’t let your family’s activities be hampered by the weather. There are many indoor activities that are weatherproof alternatives guaranteed to keep you and your children occupied until the sun starts shining again. Here are a few inexpensive examples of great indoor activities that you and your family can enjoy.
Museums are a great indoor playground for curious young minds with lots of hands on offerings for children. If your family is interested in history, science, the arts or culture, the museum may be for you.
Theaters and tours are other great options. Escape indoors and get lost in your local theater for an hour or two. There are many options around town that cater to the young and the young at heart. The only challenge is to decide what to see! Look for special seasonal promotions such as 2-for-1 ticket deals, free admission for kids of a certain age and same day discount deals. Take a tour of your city’s local attractions. You may see something that you didn’t see before.
Concerts and comedy shows are also good choices. From kid-centric musical performances to a comedic troupe that caters to the younger set, there are family-friendly options in most towns and cities. If you live in an area where your options are limited, have your own concert or comedy show at home. Dance, sing and laugh any inclement weather away.
Libraries and bookstores are wonderful opportunities for indoor activities. Instead of curling up at home with a good book, add a little excitement to your family’s reading repertoire at bookstores and libraries. Find storytelling sessions and other events such as performances, screenings and workshops at these popular book retreats for young visitors.
The bowling alley is another indoor activity that will spare you and your family from the inclement weather blues. Most bowling alleys are open during the day, evenings and on the weekends. On Friday nights, families can pay a discounted rate for bowling, shoes, and a complimentary snack/drink. Younger bowlers also get assistance from ramps and bumpers.
Play spaces make great indoor options where kids can burn off excess energy. At many of these places, there are opportunities to play sports and to explore imaginative environments.
A little inclement weather is no excuse for an empty agenda. Get up and get moving… even if it’s indoors. What other ideas and suggestions do you have for family friendly indoor activities?
Stephanie
Heart Healthy Tips
Thinking about what to do on Valentine’s Day for those who hold a special place in your heart? Take a look at the suggestions from the American Heart Association below. They share some practical and health conscious ideas that have more value and show a deeper love than a box of chocolates or a dozen roses ever could. The ideas are listed below. See what you think.
When you’ve finished reading, be creative! Can you come up with more ideas to show your Valentine he/she’s extra special? Enjoy the read!
- Rather than tempting your beloved with sweets, consider a gift that has more permanence. Search for a poem that describes your feelings and write it on beautiful paper for a handmade Valentine.
- Quality time is one of the most meaningful gifts. Bundle up and plan an active outing such as sledding, ice skating, gathering wood for a fire, or if you’re feeling adventurous, visit an indoor rock wall.
- If your kids are having a Valentine’s Day party at their school or day care, instead of sending candies, consider raisins, grapes, whole-grain pretzels, colored pencils or stickers as tokens of their friendly affection.
- Cooking at home is an excellent way to control what and how much you eat. Take a date to a local cooking class to practice your skills or learn a new technique.
- Prepare a romantic candlelit dinner at home using one of our heart-healthy recipes.
- Give to one another by giving back. Ask a date to volunteer with you at a local organization. Giving back is a healthy habit that can boost your mood and help beat stress.
- Use this day as an opportunity to tell your loved one how important they are to you, and share ways that you can support each other’s health and wellness. Get started by taking the My Life Check Assessment.
- Craving something sweet? Gift a beautiful fresh fruit basket to your loved one instead of giving sweets with added sugars.
- Sharing is caring – if you go out for a romantic dinner date, order one entrée to share. Many restaurant servings are enough for two – splitting will keep you from overdoing it.
- Don’t forget to love Fido, too! Give your pet a Valentine and remember to walk or exercise them daily –getting active with your pet will benefit your health and your bond with your pets.
- Take it slow – if you receive a luxurious box of chocolates from your sweetie, stick it in the freezer and enjoy in moderation over the next several weeks.
- Take a long, romantic walk with your beloved – and try to make it a regular habit. Aim for at least 150 minutes of moderately intense physical activity each week to help keep your heart healthy. You can reach this goal by walking briskly for at least 30 minutes five days each week.
Virginia