VARY YOUR PROTEINS

Protein is an essential part of a balanced diet.  Along with fat and carbohydrates, protein is a ''macro-nutrient'' meaning the body needs relatively large amounts of it.  Unlike fat and carbohydrates the body does not store protein, so we should give this food group some good attention!

Check out these great tips MyPlate has put out to help you vary your proteins and get the most out of your protein intake.

1. Vary your protein food choices
   Eat a variety of foods from the Protein Foods Group each week. Experiment with main dishes made with beans or peas, nuts, soy, and seafood.
2. Make meat and poultry lean or low fat
   Choose lean or low-fat cuts of meat like round or sirloin and ground beef that is at least 92% lean. Trim or drain fat from meat and remove poultry skin.
3. Have an egg
   One egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices. Only the egg yolk contains saturated fat, so have as many egg whites as you want.
   
4. Eat plant protein foods more often
   Try beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), nuts, and seeds. They are naturally low in saturated fat and high in fiber.
5. Nuts and seeds 
   Choose unsalted nuts or seeds as a snack, on salads, or in main dishes to replace meat or poultry. Nuts and seeds are a concentrated source of calories, so eat small portions to keep calories in check.
6. Keep it tasty and healthy 
   Try grilling, broiling, roasting, or baking — they don’t add extra fat. Some lean meats need slow, moist cooking to be tender — try a slow cooker for them. Avoid breading meat or poultry, which adds calories.
   
7. Think small when it comes to meat portions
   Get the flavor you crave but in a smaller portion. Make or order a smaller turkey burger or a “petite” size steak.
8. Check the sodium 
   Check the Nutrition Facts label to limit sodium. Salt is added to many canned foods — including soups, vegetables, beans, and meats. Many processed meats — such as ham, sausage, and hot dogs—are high in sodium. Some fresh chicken, turkey, and pork are brined in a salt solution for flavor and tenderness. 

https://www.choosemyplate.gov/protein-foods-tips

FREE HEALTHY LIVING CHALLENGE

January is quickly approaching and for many that means New Year's resolutions.  A top many of our lists is health and weight loss.  How can you ensure that your 2018 health goal be achieved?  Start by finding support and motivation to help you along the journey.

The Healthy Kane County Coalition is excited to announce the return of their highly successful FREE Healthy Living Challenge to coincide with the New Year.  Providing both support and motivation from our local professionals at no cost!

This FREE 12-week wellness challenge encourages health enhancing behaviors such as eating smart, moving more and improving overall health and wellness.  You will learn sustainable healthy lifestyle changes that will help you live healthier and fell better.  Participants can participate individually or as a team and will earn points each time they proactive one of the healthy behaviors.  A daily tracking journal is provided to record accumulated points.

A weekly newsletter is also provided to keep participants interested and motivated toward progression.  The newsletter includes a weekly workout, recipe and healthy living article to increase your awareness and ability to live a healthy lifestyle.

Registration is now open, and can be done at https://healthykanecountycoalition.org/healthy-living-challenge/ or by calling the Southwest Utah Public Health Department at (435) 644-2537.  Following registration you will receive an email with information regarding the mandatory health assesment held in Kanab January 2nd, 3rd and Orderville January 4th.  The program begins January 8, 2018 and ends April 1, 2018.  All participants who complete the challenge will receive a t-shirt and be eligible to win one of many awesome prizes.

Healthy living is a constant goal we should all be striving towards.  Bring in the new year with a plan to a healthier and happier you.  Join us for our healthy living hcallenge and find support and motivation from your community and find restitution for your 2018 resolution.  Even better, gain a base knowledge about health and wellness that will last long after the challenge ends, gicing you the tools you need to build a healthier lifestyle for years to come!

Register NOW at https://healthykanecountycoalition.org/healthy-living-challenge/  or by calling the Southwest Utah Public Health Department at (435) 644-2537.

RITZ CHICKEN

This recipe is one of my family's all time favorites!  

DEC BUCKET LIST

December is my favorite month of the year, and always seems to pass by too quickly.  Here is a fun activity list for your family this month.  Don't let December pass you by, make some fun family memories today!

PDF activity list HERE

COWBOY GUAC

This week at our local grocer, they have avocados for a screamin' deal.  Not only are avocados delicious, they are packed with vitamins and minerals.  In fact, 1/3 of a medium avocado contributes nearly 20 vitamins and minerals, AND sodium, sugar and cholesterol free!!

Here is a healthy AND delicious recipe.  This guacamole will be a HUGE win for your wallet and your next holiday get together!

http://butteryourbiscuit.com/cowboy-guacamole/

CHRISTMAS ON A BUDGET

With the lights on the tree and treats on the table, there is still a lot to be done before Dec 25 arrives, and for most of us shopping, and spending is on that list. But don't flush that budget down the toilet, debt is no way to bring in the new year.  Here are 5 easy last min tips to stay on budget this holiday season.

1-  Make a shopping list.  Retailers know how to push product, and impulse buys around the holidays is a huge money maker for them.  Avoid the trap.  Make a list and stick to it.
  

2- Set a limit.  It's easy to let your emotions get the best of you when it comes to holiday shopping.  Set a cap on your holiday spending and divide it accordingly.  Plan ahead, and you'll come out ahead.  It's really that simple.

3- Pay in cash.  Using a debit card can be convenient, maybe too convenient. It's easy to push your budget aside when you have a card in your pocket.  The concept of money is much more tangible if you use cash instead of plastic. When paying with cash you're much more likely to stay on budget and make your money really count.

4- Shop online.  Online is a great shopping option, not only can it be done from the comfort of your own home, you can also edit your virtual cart over a 24-48 hour period.  This gives you the ability to double think your purchases, rather than impulsively purchasing and suffering the wrath of buyers remorse.  Fill your cart, then think about it.... before spending your $$$.

5- Wrap a lot.  A great way to stretch those pennies and fill under the tree is to wrap a lot.  If you have a Christmas gift that has several parts to it, wrap them in separate packages.  Your gift receiver will have more fun opening several packages than a single one.  It'll fill that tree skirt and fill time spent opening gifts Christmas morning.

The Holidays can be a stressful time of year, especially if money is tight and having many to buy for.  Make a plan and stick to it.  Avoid using credit and paying for Christmas for the next 10 months. 

 Give yourself the relief of starting the new year, out of debt and with money in your pocket.

CHICKEN NOODLE SOUP

With fall in the air, soup's gotta be on your mind!  Try this modern spin on Chicken Noodle Soup this week.  Prep it in the morning and you can smell it simmering all day long. This is definitely one of my favorite soup recipes of all time. AND ONLY 184 CALORIES!  

GET RECIPE PDF HERE

Holiday Eating TIPS

 The holidays are here, and for most Americans that means eating, and a lot of it; followed by weight gain and New Year’s resolutions to loose the weight.  What if you could stop this cycle and still occasionally indulge this holiday season?  Try one, or all, of these simple tips for a healthier approach to your eating this holiday season and beyond.

#1 Drop liquid calories-  Have you ever considered the calories in the drinks you consume each day?  The average drink is over 100 calories per cup, which can add up fast.  Consider opting for water at your holiday feasts, cut calories and hydrate your body. Save those calories for dessert!

#2 Eat what you love, leave what you like-  It’s unrealistic to say you’re not going to indulge during the holidays.  Prioritize your plate and make your indulgences 

count.  Pick a few of your favorites and ditch the mediocre.  There’s no reason to deprive yourselves of your favorite seasonal treats, just do so in moderation.  You’ll enjoy them more and your scale will thank you!

#3 Avoid mindless eating-  Eat when you’re hungry, not just because food is available.  Mindless eating can always be a problem, but spikes during the holidays.  Be mindful of when you’re eating, try to avoid eating while watching tv or socializing to help yourself recognize when your body is full, and then STOP eating.

#4 Control portions-  A little of a lot is better than a lot of a little, allow yourself to enjoy a variety of foods, by eating small portions of them.  Moderation and portion control is the foundation of a balanced diet.  Focus on what and how much food your putting on your plate, rather than relying on yourself to know when to stop.

#5 Be active- Find ways to be active, with an undeniable increase in your calorie intake, offset it with some physical activity.  It doesn’t have to be anything elaborate, just get up and do it!  Walking is the simplest way to start and continue a fitness journey.  Try going for a walk before breakfast, after dinner or both, bike to the store, or take the stairs.  Physical activity can involve the whole family and make a lasting impression.

Eating healthy is easier than you think!

FESTIVE FUN

Here is a great festive workout to do with your family this upcoming week.  Take turns having a caller, who shouts out a letter and everyone does the related activity.  Make it through the letters and give someone else a turn!  

http://d3eizkexujvlb4.cloudfront.net/2016/10/04135537/Pumpkin-Packet-Freebie-Pumpkin-Workout.jpg

Here's a great idea to keep the kids busy when your slaving away in the kitchen on the big day.  Print off this scavenger hunt card, give them a crayon and let them do the rest!!

http://d3a0uqnd170kn6.cloudfront.net/wp-content/uploads/2017/11/04120055/Thanksgiving-Games-Scavenger-Hunt-Freebie-from-Growing-Play.pdf
HAVE A HAPPY THANKSGIVING!!!!

MAKE THE SWAP

Some simple swaps can make an enormous difference!  Give one try!!!

https://eatwellutah.org/2014/12/01/myplate-holiday-makeover-cinnamon-apple-chips/

WEEKLY LOCAL AD AND RECIPE

Check out what is on sale at Glaziers Market this week, and the AMAZING recipe that follows, featuring these ingredients.  

Who doesn't love breakfast for dinner?  This is an easy healthy recipe that will fill your families stomachs and have them asking for more.  This is also a great breakfast meal, start the crock pot that night before and wake up to a tasty hassle free breakfast.  Do I hear Thanksgiving morning anyone???

TIP TUESDAY

TIP OF THE WEEK: Keep it colorful.

Follow MyPlate this holiday season. Include all the colors and food groups on your plate. Making half your plate fruits and vegetables helps keep everything else in check.  

Check out these colorful plates!  Try to get a variety of nutritious colors in your next meal.

Give this cheap, nutritious, colorful soup a try at you next family dinner!

https://eatwellutah.org/

FALL INTO FITNESS

With the holidays in full swing its easy to loose sight on your nutrition and fitness goals. 
Here are a few simple suggestions to get you and your family up and moving and back on track.

Improving your health can be done by focusing on 2 main factors: nutrition intake and physical activity.  Both can be overwhelming if you look at them as a whole, but simple changes will result in major improvements, such as increased energy, improved immune system and overall enhanced well-being.

Here are a few simple delicious recipes to get you back in the game:

BREAKFAST: 

1)- Egg White veggie scramble

1 egg

3 egg whites

1/2 cup chopped veggies (mushrooms, bell peppers, zucchini, onions etc)

1/4 c shredded cheese

hot sauce or salsa, to taste (optional)

salt and pepper, to taste

   *Scramble all ingredients together in a skillet until eggs are cooked.  Serve with wholegreain toast, english muffing or whole wheat tortilla.

2)- FRUIT AND YOGURT PARFAIT

1 cup non-fat or low fat plain greek yogurt

1/2 tsp cinnamon

2 tsp honey 

1 cup fresh fruit (berries, apples, bananas etc.)

granola or nuts, for topping (optional)

   *layer ingredients on top of each other, top with granola or nuts.

3)- WAFFLE WITH FRUIT

Toast a whole wheat waffle.  Top with 1/2 cup plain Greek yogurt, 2 tsp maple syrup and 1/2 cup fresh berries, sliced banana or diced apple.

4)- HEALTHY BANANA PANCAKES

1 very ripe banana, mashed

2 eggs

1/4 tsp cinnamon

pinch of salt (optional)

   *mash banana in medium bowl.  In seperate bowl whisk eggs together, add to banana and whisk together, add salt and cinnamon.  Pre-heat griddle or large skillet over medium heat and spray with cooking spray.  Drop batter onto griddle, flip and enjoy!

LUNCH IDEAS:

1)- CHICKEN TACO WRAP:

1 6" wholegrain tortilla

1/4 avocado, diced (optional)

2 TBL salsa

4 ounces grilled or shredded chicken

1/4 cup lettuce

1 TBL non-fat plain Greek yogurt

   *wrap all ingredients in tortilla and enjoy!  Serve with fruit and/or veggies on the side to a MyPlate approved meal!

2) -HEALTHY CHICKEN PASTA

3 chicken breast cooked and diced

3 1/2 cup small macaroni shells, cooked

3 cups fresh chopped broccoli

1 red bell pepper, seeded and diced

1 cup peas

Italian dressing, to taste

   *combine all ingredients and top with dressing, toss to combine, chill for a few hours (preferred) or until serving.

3)- PB DIPS

12 wholewheat crackers

2 TBL peanut butter

1 apple (gala preferred) washed, cored, sliced

   *dip/top crackers and apples with pb and enjoy!

DINNER IDEAS:

1)- SMOTHERED BAKED CHICKEN

4 boneless skinless chicken breasts

1/4 cup grated Parmesan cheese

1 (6 oz)plain Greek yogurt preferred (or 3/4 cup sour cream)

1/2 tsp garlic powder

3/4 tsp seasoning salt

1/8 tsp pepper

4 tsp breadcrumbs (Italian-style preferred)

   *Preheat oven 375 degrees, spray baking dish with cooking spray.  Place chicken in dish and season lightly with salt and pepper.  In small bowl combine cheese, yogurt and spices.  Spread cheese mixture over chicken, sprinkle with breadcrumbs.  Bake uncovered for about 40 min.

2)-LIGHT CHICKEN PENNE CASSEROLE

1 lb. chicken breasts, cut into bite size pieces
1/2 cup diced onions
1/2 cup diced green peppers
1/2 cup diced red peppers
3 tsp Italian seasoning
1/2 tsp salt
3 tsp minced garlic
1 1/2 cups cooked wholegrain penne pasta
2 cups marinara or pasta sauce
1 1/2 cups shredded mozzarella cheese (reduced fat)
1/2 cup grated Parmesan cheese
   *Spray large skillet with cooking spray, saute chicken, onion, peppers and spices, cook until chicken is cooked through.  Add garlic now, cook 1 min longer.  Add pasta sauce to chicken mixture and remove from heat.  Toss cooked pasta into mixture.  Spoon half mixture into greased baking dish and sprinkle with half of the cheeses.  Repeat with layers.  Cover, bake at 350 for 30 min, uncover and bake 15-20 min longer until cheese is browned and bubbly. 

Here is a great activity list for the month of November, to give your family ideas to stay active this fall!

http://extension.usu.edu/fscreate/ou-files/2017-18_staff/11_November_PA_List.pdf