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.