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

WEEKLY LOCAL AD RECIPE

This week Glaziers is featuring a HOT buy on New York Pork Chops, $1.79/lb.  This sweet/savory recipe will please even your pickiest eater!! AND at only $0.68 per serving!  Pair it with some red potatoes, apple slices, (both on sale), and a glass of milk and you have yourself a MyPlate approved meal! :)