Happy New Year Everyone!

Merry Christmas

Do-Ahead Breakfast Bake

Christmas morning is full of presents, wrapping paper, and early mornings. But why not take a little stress off and have a delicious breakfast already to eat when all the excitement is done? Try this tasty breakfast that you can make before hand, bake, and then enjoy!

Ingredients
1 cup diced fully cooked ham
2 boxes hash brown potatoes
1 medium (1 cup) green bell pepper, chopped
1 tablespoon dried or fresh chopped onion
2 cups shredded cheddar cheese
1 cup Bisquick mix
3 cups mild
1/2 tsp pepper
4 eggs


Step 1
Grease 13X9-inch glass baking dish with shortening or cooking spray.

Step 2
Layer ham, potatoes, bell pepper, onion and 1 cup of the cheese in baking dish. In a large bowl, stir Bisquick mix, milk, pepper and eggs until blended. Pour into backing dish; sprinkle with remaining  1 cup cheese. Cover; refrigerate at least 4 hours but no longer than 24 hours.

Step 3
Heat oven to 375 F. Bake uncovered 30-35 minutes or until golden brown around the edges and the cheese is melted. Let stand 10 minutes.

Yummy Treats To Try

Chocolate Peanut Butter Bars Recipe

Heart Healthy Recipe

Loaded with healthy peanut butter and dark chocolate, these tasty bars give you the energy you need anytime of the day. Wrap them up individually for an easy grab-and-go snack!

Ingredients

• • 1/2 cup whole wheat flour
  • 1 cup all-purpose flour
  • 1 tsp baking powder
  • 1/2 cup dark chocolate chips
  • 1 egg
  • 3/4 cup light brown sugar
  • 2 Tbsp granulated sugar
  • 2 Tbsp water
  • 2 tsp canola oil
  • 2 tsp vanilla extract
  • 1/2 cup trans fat free margarine
  • 1/2 cup creamy peanut butter

Preparation

• • Preheat oven to 325°. Lightly coat an 8 x 8-inch baking pan with nonstick cooking spray.
  • In a small bowl, combine flours, baking powder and chocolate chips. In another bowl, using a hand mixer, combine egg, sugars, water, oil, vanilla, margarine and peanut butter. With a spatula, gradually fold flour mixture into peanut butter mixture.
  • Spread mixture evenly into baking pan. Bake for 30 minutes, or until the top of the bars looks dry. Cool in pan on a wire rack, then cut into 2-inch squares.

Exercise in the Winter

Oh the weather out side is frightful.... But don't worry if you're snowed in you can still have some exercise fun! Here are some great ways to stay fit during the cold months ahead.


Indoor Spinning
Spinning classes can be a great way to get in a vigorous workout -- burning calories and keeping your muscles in shape -- especially during the off-season. 





Elliptical / Treadmill
Running on your own elliptical or treadmill is quite simple, you can even multi-task. While running or walking; read a book or study for a test. If those activities don’t work for you watch some TV, or your favorite show. As you start to get in more shape run for longer, and increase the resistance or incline. See if you can challenge yourself to watch a full hour show!


Swimming
Swimming is another fitness routine that you can do in the winter when weather conditions may not permit lengthy exercise outdoors. Swimming is called a moderate aerobic activity. 





Whatever exercise you want to try out remember to be safe and as always be creative and have FUN!

Basic Pizza

http://www.jamieoliver.com/us/foundation/jamies-food-revolution/recipes/BASIC_PIZZA

Who doesn't love that gooey yummy taste of pizza! Here's a great recipe that is not only healthy but tasty as well. Check it out at Jamie Oliver's Website. And ENJOY! :) 

Healthy Kids

The best way to get kid's to eat healthy is to get them involved and working in the kitchen with you.
I found a good website with recipes that are "kid" approved and fun to make together!

Check it out:
http://www.kohlshealthykids.com/

Fast Food Tricks

As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

Ask for whole-wheat bread for sandwiches.

In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

Ask for salad dressing to be served on the side. Then use only as much as you want.

Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

Order an item from the menu instead heading for the “all-you-can-eat” buffet.

If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer-sized portion or a side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

To keep your meal moderate in calories, fat, and sugars:

• Ask for salad dressing to be served “on the side” so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies
• Add little or no butter to your food.
• Choose fruits for dessert most often.

On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Tips taken from:
http://www.choosemyplate.gov/tipsresources/eating_out.html

Witch Candy?!

It's Halloween and you know that bowl of candy is calling your name. Don't be afraid, just pick the right candy from the bowl. Here are some better options for you to choose from. (Note: You still need to eat in moderation and always look at the label's.)

• Dark chocolate
• Chocolate with nuts
• Chocolate covered raisins or nuts
• 3 Musketeers
• Now and Later
• Jolly Rancher
• Dark chocolate M&M's

Just a few other tips to remember

• Stay away from white chocolate.
• Pick smaller portion sizes.
• Read the fine print of the candy.
• Put it where you can't see it. There is less temptation when you can't see it.
• Set a certain amount of pieces you eat each day.

Have fun, be safe, and eat healthy this Halloween! 

HAPPY HALLOWEEN!

To do Yoga or not to do Yoga?!?

Yoga is a new trendy exercise that everyone is trying. I thought I would give it a try myself! This semester I am taking a basic yoga class at school. And I love it! It is so relaxing and it gives you a nice work out at the same time. So let's learn a little more about exactly what Yoga is. 

Yoga in a Nut Shell

The classical techniques of Yoga date back more than 5,000 years. In ancient times, the desire for greater personal freedom, health and long life, and heightened self-understanding gave birth to this system of physical and mental exercise which has since spread throughout the world. The word Yoga means “to join or yoke together,” and it brings the body and mind together into one harmonious experience.

The whole system of Yoga is built on three main structures: exercise, breathing, and meditation. The exercises of Yoga are designed to put pressure on the glandular systems of the body, thereby increasing its efficiency and total health. The body is looked upon as the primary instrument that enables us to work and evolve in the world, and so a Yoga student treats it with great care and respect. Breathing techniques are based on the concept that breath is the source of life in the body. The Yoga student gently increases breath control to improve the health and function of both body and mind. These two systems of exercise and breathing then prepare the body and mind for meditation, and the student finds an easy approach to a quiet mind that allows silence and healing from everyday stress. Regular daily practice of all three parts of this structure of Yoga produce a clear, bright mind and a strong, capable body.

Is Yoga for me?

Yoga is suitable for most adults of any age or physical condition. Because of the non-strenuous nature of our approach to exercise, even those with physical limitations can find a beneficial routine of Yoga. Some programs offers special techniques for those with physical limitations due to age, illness, injury, substance abuse recovery, obesity, or inactivity.

Where to begin?

The best way to get started in Yoga is to either find a qualified teacher or buy a good book or tape.

For more information Visit

http://www.americanyogaassociation.org/general.html

The Sun Salutation

The Sun Salutation in a step by step process. This is a great way to start off your morning!

Try it out!!





National Day of Play

Today is the National Day of Play! What a great way to get kids and parents alike up an active!

Check out the website below and then get playing!!

www.thebighelp.com

Choose My Plate

Click Here----->   http://www.choosemyplate.gov/ <-----Click here

So as many of you may know the USDA has a new program. We no longer have the basic food group pyrimaid any more. It is now a plate. But I have found that I actually really like choose my plate a little bit more. Above is the web site so that you can take a peek yourself.

On the new website they give you tips, news and media updates, what's in a catagory and the portion sizes, and more. There is even a link where you can plan a healthy meal. Check it out and tell me what you think!

Mini Chicken Pot Pies

This would be a great meal to prepare ahead of time and freeze for those days that you don't want to cook. All you would have to do is pull them out of the freezer and put them into the oven.

Ingredients

2 tablespoons butter

1 yellow onion, diced

2 tablespoons flour

2 celery stalks, diced

3 carrots, peeled and diced

1 cup frozen peas, thawed

2 cups chicken broth

3 cups shredded chicken

1/2 teaspoon salt

1/4 teaspoon dried basil plus additional to taste

Pizza dough crust (i.e. Pillsbury Pizza Crust dough)

1 egg yolk, whisked

Directions

Preheat the oven to 400 degrees F. Melt the butter in a large pot over medium heat. Add the onion and sauté 3 minutes. Sprinkle onion with the flour and cook 2 minutes. Add the celery, carrots, peas and chicken broth. Turn heat to medium high; cook 2 to 3 minutes, until sauce thickens. Add the chicken, salt and basil to taste; mix.
Spoon the mixture into six oven-safe ramekins, filling each to the top.
Open the can of dough and use a paring knife to cut the dough into six circles that are 1 1/2 inches bigger in diameter than the ramekins. Place one stack on each ramekin; brush with some of the egg yolk. Top with the 1/4 teaspoon of basil and coat again with egg yolk.
Cook on the top rack of oven 10 minutes. Serve.

Nutrition facts per serving:

• Servings Per Recipe 6 servings
• Calories305
• Total Fat (g)17
• Saturated Fat (g)6.5
• Carbohydrate (g)20
• Fiber (g)3
• Protein (g)20

*Percent Daily Values are based on a 2,000 calorie diet

Candy Dish Woes...

In the Gym

Okay, so your new to the gym... no sweat! Here's some of the things that I like to do while I work out in the gym. Give these a try!

Treadmill: 10-15 min at a medium speed
Elliptical: 5 min on each side
Arm curls: 10 reps for 2 sets
Lunges: 10 reps for 1 set (on each side)

If you don't know how to do something; ask one of the gym instructors. Just remember to listen to what you body is telling you and never do more than you think you can handle. Have fun and good luck! :)

Snack Time!

It's snack time and what to eat? Try some of these delicious snack food items!

• Whole Almonds
• Tiny pretzel twists
• Low-fat string cheese
• Cinnamon Apple sauce
• Low-fat pudding
• Mixed dried fruit
• Granola bar
• Trail Mix
• Whole fruits (examples: Apples, oranges, pears...)
• Vegetables (examples: celery sticks, mini carrots...)
• Baked potato chips

These are just a few great idea's of things that you can take with you in case the munchies come along. But remember to read the labels and low-fat dairy products is always the best way to go.

If you have any questions don't hesitate to ask!

Lighten up your Labor Day!

It's Labor Day weekend and I know most of you are leaving to have one more summer outing. But while you are doing so there is a great chance that you might be going to some BBQ get together's. Here is a great clip from the Today Show about what you should choose while you are out and about on your Labor day weekend. Check it out and pass it on! :)


http://today.msnbc.msn.com/id/44264750/ns/today-today_health/t/lighten-your-labor-day-these-painless-swaps/

Summer Italian Pasta Salad

Summer Italian Pasta Salad

• cooked whole-wheat rotini
• carrots
• red onion
• tomatoes
• sweet corn kernels
• fresh Basil
• edamame
• Light Italian dressing

Toss everything together, cool, and enjoy!

Fun For ALL: Hike and a Picnic

Hiking is a great way to enjoy nature and be active. And a great way to spend time in the summer sun, but why not make it an event! Make it a family outing, a date, or just a fun way to hang with your friends. Make it a hike and a picnic!


Pack an easy lunch filled with lots of healthy goodies.
Here are some an idea's of what you could take in your picnic basket!
Fruit (sliced or whole)
Veggtables
Sandwiches
Water or Juice
Pasta Salad
Whole-wheat crackers




In Tooele, Settlement Canyon is a great place to go for hikes and picnics and its cheap! Only $3 a car load. What a great adventure you could have and a healthy way to do so as well! You can even burn up to 100 calories by hiking up a moderate hill for just 15 minutes, Awesome!


If you have gone or are planning on going on a hike sometime soon! I want to hear about your ideas!
Post some comments below! :)

Wrap it at Lunch!

A great and easy lunch idea is a turkey wrap. They are delicious, easy, and a great way to get your veggies in your diet! Here is a great turkey wrap that you can try.

1 whole-wheat tortilla
2 ounces ground turkey breast
2-4 Tomato slices
lettuce
Onions (optional)
Any other fresh vegetables of your choice
Hummus or avocado spread

Prepare by spreading your hummus or avocado on the tortilla then add your turkey breast, tomato slices, lettuce, onions, and any other veggies in the tortilla. Roll tortilla and enjoy! :)



Hint: If you replace mayo with avocado or hummus spread its a great way to cut back on unwanted "bad" fat but it still gives a great flavor to your sandwich or wrap.
http://www.webmd.com/diet/features/avocado-advantage

Welcome!!

Hello Everyone,

So you are ready to take your first step to becoming a healthier and more fit you! First Congratulations that is a great goal to set for yourself and strive for!!! And second... You are not alone on your journey! There are so many resources, people, and tips out there that can help you along your way. Each week I am going to post a recipe and a great fitness activity that you can do. This will hopefully give you some great idea's to make eating right and becoming fit a fun and enjoyable routine. I will also randomly post great sites to go to, fun things around town, updates, and so much more! All you have to do is click on the follow button and you will have easy access to great resources to help you become FANtastic with your Fitness And Nutrition!!!

Now, let's get moving! And don't forget to share this with your friends! :)

All the best,

Ashley Eccles
Miss Tooele County 2011