HEALTH / FITNESS
Information about fitness, health, nutrition and weight loss
Do you know of a new diet or fitness routine that you'd like us to review? Or perhaps you want to write a review yourself and see it in print! Got a great recipe you want to share? Let us know at email@example.com.
In this Section....
- November Recipes
- Exercise Videos
- Tips to Help You Eat Whole Grains
November Recipes - Click Here
This month we are giving you recipes meant to take stress off your shoulders. Instead of trying to manage several dishes cooking at once, why not bake ahead and freeze? Then, on the big day...just heat and eat. A delicious casserole that includes both the turkey and stuffing along with freeze ahead mashed potatoes sits beside a vegan meatloaf and tasty succotash. Even the meal ending pumpkin pie can be done in 2 minutes a serving!
We'd love to feature one of your favorite recipes in any one of our monthly issues, just send them on to us at firstname.lastname@example.org. Hope to hear from all of you in the following months!
Exercise Videos - Click Here
In previous issues we have featured simple exercises you can do in the comfort of your own home and without buying fancy expensive equipment. You can view these videos on our Youtube channel.
Tips to Help You Eat Whole Grains
Holidays are a good time to stop and check if you are eating as healthy as you would like to be, since we are doing a lot more dining out and visiting with friends and family over the holiday season. That hors d'oeuvre might look light and luscious but what nutrition no-no's are hiding within. One thing you can do to ensure you're getting good nutrition is to switch to whole grains. It's easier than it seems to get whole grains into your holiday meals.
To eat more whole grains, substitute a whole-grain product for a refined product - such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It's important to substitute the whole-grain product for the refined one, rather than just adding the whole-grain product. For a change, try brown rice or whole- wheat pasta. Try brown rice stuffing in baked green peppers or tomatoes and whole- wheat macaroni in macaroni and cheese. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. For a special touch, stir in toasted nuts or chopped dried fruit. Experiment by substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes. They may need a bit more leavening. Use whole-grain bread or cracker crumbs in meatloaf. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.
Snack on ready-to-eat, whole grain cereals such as toasted oat cereal. Add whole-grain flour or oatmeal when making cookies or other baked treats. Try a whole-grain snack chip, such as baked tortilla chips. Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
What to Look for on the Food Label...
Choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:
- "brown rice"
- "graham flour"
- "whole-grain corn"
- "whole oats"
- "whole rye"
- "whole wheat"
- "wild rice"
Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber - the %DV for fiber is a good clue to the amount of whole grain in the product. Look for terms that indicate added sugars (sucrose, high-fructose corn syrup, honey, and molasses) and oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added sugars, fats, or oils. Most sodium in the food supply comes from packaged foods. Similar packaged foods can vary widely in sodium content, including breads. Use the Nutrition Facts label to choose foods with a lower % DV for sodium. Foods with less than 140 mg sodium per serving can be labeled as low sodium foods. Claims such as "low in sodium" or "very low in sodium" on the front of the food label can help you identify foods that contain less salt (or sodium).
Whole Grain Tips for Children...
Set a good example for children by eating whole grains with meals or as snacks. Let children select and help prepare a whole grain side dish. Teach older children to read the ingredient list on cereals or snack food packages and choose those with whole grains at the top of the list.
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For many of us November is the month of Thanksgiving. It is a time for loved (and liked) ones to gather together and share a meal. One of the traditions that comes with this is that of the pot luck. It is always exciting to see what everyone else brings to the table, literally. Will it be a bold new dish or a family favorite that everyone looks forward to year after year.
While some cooks look forward to creating dishes that serve a large number of people, some of us struggle to find a reliable recipe that is easy and tasty! The other consideration is how well well this travel? If you have ever experienced leaky sweet and sour meatballs in your vehicle, You will appreciate the additional factor of transportation ease.
This month's recipes are focused on choosing recipes that serve a crowd, are easy to make, and travel well. To go with that are some addition tips on hosting and attending a potluck.
If you are the host don't forget to provide utensils, napkins, plates and cups. Other tips include:
- Don't be miserly and demand that guests bring food and drinks and accessories. You're a host, not a conference center!
- Have ice on hand even if others are bringing beverages.
- Provide seasonings and condiments, especially salt and pepper.
- Don't be greedy.
If you are a guest:
- Choose a dish that requires minimal preparation. Don't expect the host's kitchen to be yours to use.
- If the host has planned a theme or asked for a specific category of dish try to honor the request. If you can't, at least inform them ahead of time.
- Don't be the store-bought pro. If you are able to do so, make something every once in while.
- Don't be greedy.