Monday, November 6, 2017

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!




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