March 24, 2017

Build Fitness Confidence!

Build fitness confidence…

Join #HealthyWayMag Fitness Chat EVERY Monday 5pmP/8pmE on Twitter and pick up workout motivation, exercise accountability and fitness tips! You’ll chat with others also on their fitness journey, share successes, problem solve challenges.

Here’s how to join:

Log into your Twitter account.

Enter #HealthyWayMag to see the chat feed.

Chat with others, offer your thoughts and input on questions, have fun!

 

Monday June 27, 2016 #HealthyWayMag Fitness Chat is Sponsored by EatSmart Products:

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Healthy Meals: Week at a Glance

Get Fit Quick Tip:

Weekly Meal Prep

Save time and energy by completing weekly meal prep. Choose one day each week to shop, chop, wash, prepare and cook. Healthy meals for the whole family will be at your disposal every day of the week:

Chop all veggies. Place in baggies so they are ready to go.

Wash produce. Prepare and clean produce so everyone in the family can simply grab and go!

Wash herbs. Wrap in paper towel, place in baggies and store in the fridge.

Bulk cook meats for the week. Portion out meat and store in air tight containers. All that’s needed is to heat it up.

Bulk cook entree’s to create left-overs. Cook casseroles, chili, soups and stews with a plan for left-overs. Refreshing a meal with a creative side dish or combination is a great way to minimize cooking during the week.

 

Gluten-Free Dessert Ideas by Gretchen Scalpi, R.D.

Gluten-Free Dessert Ideas

Sticking to a gluten-free diet is a challenge under the best of circumstances but when it comes to creating desserts things get even more difficult.  So many delicious desserts like pies, cookies, cakes and pastries are made with flour containing gluten.

Creating delicious gluten-free desserts becomes easier when you keep the right ingredients on hand. Some common items to keep in your pantry include:

Almond meal flour
Arrowroot powder
Baking powder
Bittersweet chocolate
Canola oil
Cashew butter
Cocoa powder
Coconut flakes
Coconut milk
Cornstarch
Dried fruit
Espresso powder
Evaporated milk
Gluten-free flour mixes
Gluten-free spices
Granulated, powered and brown sugar
Lemon extract
Maple syrup
Nuts
Peanut butter
Rice
Seeds
Shortening
Sorghum flour
Tapico starch/flour
Vanilla extract

Be sure to check the ingredients on these products before you purchase them.  You will want to avoid wheat, barley, brown rice syrup, caramel coloring, rye, brewer’s yeast, wheat starch, hydrolyzed wheat protein, malt, malt extract, malt syrup, dextrins and malt flavoring.

Remember that baking gluten-free is different than regular baking.  If you don’t use a baking mix you will need to combine gluten-free flours to get the right results.  You can use psyllium husks, ground chia seeds or flaxseed rather than xanthan gum if it gives you stomach distress.  Baking at a lower temperature is recommended for some recipes to keep your dessert from getting too brown.  If you screw up a recipe consider turning it into crumbs for toppings or to be added to other recipes.

Many gluten-free flours don’t contain preservatives so you may find that desserts made with them dry out quickly or become rancid.  Store these items in a zip-top bag (with air removed), freezer wrap or in an air tight container in the refrigerator or freezer separated from other food.  Mark all containers used for gluten-free food to keep them separate from other containers.  Bring the stored food to room temperature before consuming.

Our favorite gluten-free dessert recipe courtesy of http://bakedbree.com.

Gluten Free Blueberry Crisp

Ingredients:

4 cups blueberries (any fruit will work)

Crisp:

1 cup gluten free old-fashioned, gluten free oats (we used Bob’s Red Mill GF oats)
1/2 cup chopped raw pecans
1/2 cup almond meal
1/4 cup olive oil
1/4 cup pure maple syrup
1/2 teaspoon salt

1. Wash and pick over the blueberries. Add to an 8×8 pan. Add oats, pecans, almond meal, olive oil, maple syrup, and salt to a small bowl. Mix to combine.
2. Spread the mixture over the blueberries.
3. Bake in a preheated 350 degree oven for 35 to 40 minutes, longer if the berries are frozen.

Gretchen Scalpi is a Registered Dietitian, Certified Diabetes Educator and Certified Wellcoach®. She is the author of “The EVERYTHING Guide to Managing and Reversing Pre-Diabetes 2nd Ed.”, “The EVERYTHING Diabetes Cookbook 2nd Ed.”, “Pre-Diabetes: Your Second Chance At Health”, “The Quick Start Guide to Healthy Eating”, “The Quick Start Guide To Pre-Diabetes” and “Quick Start Recipes For Healthy Meals”.  To learn more about living and cooking gluten free watch her free webinar “Five Things You Should Know Before You Go Gluten Free!”

Marinated Grilled Asparagus by Helen Agresti, R.D.

Marinated Grilled Asparagus

Asparagus is a powerhouse vegetable that makes any dish look and taste elegantly delicious.  It is nutrient dense in fiber, folate, and iron.  Asparagus is also a natural diuretic and a wonderful detoxifier for the body.  Many people are surprised to learn that asparagus is a prebiotic that supports the healthy bacteria in our digestive tract.  This heart healthy vegetable is also a good source of vitamins A, C, E, and K.  Asparagus is easy to cook on the grill.  And it is incredibly flavorful after it is marinated.  Feeling bloated?  Chew on this!

Ingredients
•    10-12 asparagus spears, washed and bases trimmed
•    ½ c low sodium soy sauce
•    1 tablespoon extra virgin oil
•    2 teaspoons honey
•    ½ teaspoon garlic, minced
•     ¼ teaspoon sea salt
•    6 skewers

Directions
1. Marinate the asparagus in a ziploc bag for 1 hour or longer.
2. Soak skewers in cold water for 15 minutes.
3. Thread together 4 asparagus spears (top and bottom portions of the vegetable) using two skewers.
4. Spray grill generously with no-stick cooking spray.
5. Grill on medium-high heat for 6-7 minutes or until tender. Rotate using tongs to ensure they are evenly cooked.
6. Serve warm with your favorite entree

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC, www.pronutritionconsulting.com. 

NEW! Check out Helen’s new app: The 24_7 Dietitian app will be launched mid-June, download is free, and it will be iOS and Android friendly.  It is a healthy extension of Pro Nutrition’s passion of helping people achieve their weight loss goals by living a more nutritious and healthy lifestyle.  The 24_7 Dietitian app will allow users to journal and track  their nutrition and fitness goals, post questions and pictures, and most importantly have the ability to have personal nutrition coaching anytime of the day (for a monthly fee of $20). Follow her on Twitter @24_7dietitian and on Instagram.

 

Wild Blueberry Smoothie by Helen Agresti, R.D.

Wild Blueberry Smoothie

The Wild Blueberries in this deliciously refreshing smoothie provides 2x the antioxidants, omega-3s, and anti-aging phytochemicals than most smoothies.  This superfruit smoothie is also packed with potassium, protein and fiber, which will keep you energized and satisfied until your next meal.

 

In a blender add…

•    1 c crushed ice
•    1 c frozen Wild Blueberries
•    1 medium frozen banana
•    3/4 c unsweetened almond milk
•    2 tsp honey
•    1 tsp chia seeds

Blend and enjoy!

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

 

Baked Salmon Avocado Cup by Helen Agresti, R.D.

Baked Salmon Avocado Cup

Here’s a filling and nutrient dense meal that’s full of waist slimming healthy fats and immune boosting Omega-3 fatty acids.  And yes, it tastes delicious!

 

 

Ingredients
(serves 2)
2 salmon filets, skinned
orange ginger seasoning, to taste
1 tablespoon extra virgin olive oil
1 ripe avocado
1 fresh lemon
2 pinches sea salt
1/4 c fresh cilantro, finely chopped

Directions
1. Heat oven to 350 degrees. Line baking pan with foil and lightly coat with olive oil.
2. Lightly season salmon with orange ginger seasoning.  Bake for 25 minutes or until internal temperature reaches 140 degrees.
3. While salmon is baking, slice avocado in half and remove pit.
4. Squeeze fresh lemon over each halve and drain excess juice.  Lightly season with sea salt.
5. Allow salmon to cool. Then slice into small pieces.
6. Fill avocado cup with salmon and garnish with cilantro.

 

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

7 Easy Ways to Eat Healthier by Deb Lowther

Healthy Eating – 7 Easy Ways to Eat Healthier

Learning healthy eating habits is one of the best things you can do for yourself and your family.  Understanding that healthy food matters and healthy choices do taste good is vital to maintaining a healthy lifestyle for our children as they get grow.

There are many easy and beneficial changes you can make now that will create healthy eating habits that can last a lifetime.

Don’t reinvent your grocery shopping list all at once, try some of these simple changes to make your daily diet include healthier foods. Take recipes you love like pancakes or spaghetti and look for ways to make them healthier by adding fiber from whole grains or nutrients from vegetables.  Without even thinking about it you will start enjoying the benefits of healthy eating.

7 Ways to Start Eating Healthier

Water
- Drink it.  
Drink lots of water.  Replace pop, juice, flavoured waters, fizzy drinks – all of it – with water.  If you need something to jazz up boring water add cucumbers, frozen lemon wedges, or strawberries. Even try freezing berries or lemon into ice cubes and pop in your glass when you refill.  A pretty drink tastes yummier.

Peanut Butter
- Go natural.
Natural. As in one ingredient on the label.  Peanuts.  Yes it tastes different without the hydrogenated oil and added sugars but add sliced bananas or apples, a trickle of maple syrup or honey and your kids will love it.  Peanut butter is a healthy protein to add to any snack but only when it is natural.

Grains
- Go for whole.
Whole grain bread, whole grain pasta, whole grain cereal, whole wheat flour, and brown rice.  Remove white starchy everything from your pantry.  Add whole grain oats to everything you bake, make kids lunches with whole grain bread, use whole wheat flour in waffles or pancakes, top whole grain cereal with sweet fruit instead of buying sweetened cereals.

Almonds
- Go Nuts.
Full healthy monounsaturated fats, almonds are a great snack.  Buy them dry roasted or make your own if plain blanched almonds do not have enough flavour.  Add to salads, grind up in your morning smoothies, crush to coat fish or chicken and serve with cheese and orange slices to add protein to snack time.

Salad Dressing – Say Yes to Yogurt.
Switch to yogurt or vinegar based dressings.  Yogurt based creamy dressings in the refrigerated section of the grocery store have only 1-2 grams of fat per tablespoon compared to a whopping 7 tbsp in most ranch dressings.  Better yet, make your own dressing with rice wine vinegar, balsamic vinegar, a little extra virgin olive oil and use Dijon, lemon or pressed garlic for flavour.

Speaking of Yogurt – Buy Wise.
The yogurt isle is quickly becoming the most confusing stop in the grocery store.  Beware of ‘fat free’, as it usually means artificial sweeteners and flavours have been added to keep the taste after they have removed all the fat.  Try Greek yogurt that has more protein, less sugar and all the calcium and add your own berries or honey to flavour and sweeten naturally.

Add Vegetables – To everything.
I am long past pureed baby food, but having a stock of pureed squash, zucchini, spinach, cauliflower, broccoli and carrots in my freezer makes it easy to turn everyday mac n cheese into a healthy meal or otherwise guilty brownies into a healthy snack.  Toss in puréed squash and zucchini to spaghetti sauce or even when baking your favorite muffins and a 1/2 cup pureed cauliflower goes great in scrabbled eggs or quiche!

The idea of healthy eating as a lifestyle is not to restrict what you can and can’t eat but to improve the ingredients of your everyday food and drinks and turn them into healthier meals the whole family will enjoy.

Deb Lowther is a mother of 3 young daughters who, when not running after the kids, is running in the trails. She ensures her own kids are having fun while being active and eating healthy.  Writing for many website and magazines, Deb’s goal is to inspire others to raise healthy, active families. Follow her on Twitter @Deb_Lowther, and find more healthy tips on her www.RaisingHealthyKids.co website.

Double Berry Crisp by Helen Agresti, R.D.

Double Berry Crisp

This recipe is so delicious and easy.  Feel free to use any type of berry that is in season.  Remember to always wash and dry the berries before you use them.  I’m always modifying my recipes.  You may want to add more butter or sugar depending on your taste buds.

 

Ingredients:
2 ½ cups blackberries
2 ½ cups raspberries
2 tablespoons sugar
1/4 cup all-purpose flour
1/4 teaspoon cinnamon
1-teaspoon brown sugar

Crisp topping:
1 cup rolled oats
1/2 cup all-purpose flour
1/4 cup brown sugar
1 tablespoon sugar
1 cup unsalted butter, cut into small pieces
1 pinch of sea salt
1-teaspoon vanilla

Instructions:
1. Preheat the oven to 350°F. Butter a 9-inch Pyrex pie plate.
2. Gently combine the berries with the sugar, flour and cinnamon; place in the prepared pie plate.
3. Prepare the topping: Combine the oats, flour, sugars, salt, and vanilla in a bowl. Use a pastry blender or 2 knives to work in the butter until topping resembles coarse meal. Sprinkle evenly over the berries.
4. Place the pie plate on a baking sheet. Bake in the center of the oven until the fruit is bubbling and the topping is golden brown, baking time may vary- at least 1 hr.  Remove the crisp to a rack to cool slightly.

Serve in dessert bowls with vanilla ice cream or whipped cream.

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC.  She lives in Pennsylvania with her husband and 5 children.  For more Nutrition advice and healthy recipes follow her on twitter @HelenAgresti. For more information and recipes, go to www.pronutritionconsulting.com

Healthy Eating 101 by Shirley Plant

Many of the foods we are eating today are laced with chemicals, pesticides, and added sugars. Foods like pasta sauce, crackers, cereal and canned nuts even have added sugar. No wonder the average North American consumes more than 150 pounds of sugar a year, its hidden in food we would never suspect. It is estimated that one in three North Americans will be diabetic by the year 2025. Our diet is contributing to this epidemic and yet this is 100% preventable by changing our diet.

Here are 3 top tips to eating clean and healthy:

Stick to the outer perimeter of the grocery store where the fresh food items are displayed.

If it doesn’t grow, don’t eat it.

If its in a box and has an ingredient list that you can’t pronounce its probably not the best thing to put in your body.

Find out more about 3 Foods that are playing a role in your health with this Free 3 -Part Video Series

Click here for more information
http://www.deliciousalternatives.com/21-day-challenge-video-series/

Shirley Plant- Nutrition Coach and Author of Finally Food I Can Eat
www.deliciousalternatives.com. Follow her on Twitter via @sherrecipes

 

How-to fit in a healthy lunch by Lori Rosenthal, R.D.

How-to fit in a healthy lunch:

We’ve all done it.

We start the day with the best, healthiest intentions, but then life happens. Next thing we know it’s 5 o’clock, we are starving and popping the first thing we see into our mouths.

Here are some tips to help eat a healthy lunch even when the whole world is crashing in around you.

Have a Plan: Planning is the key to success in life and it is no different when it comes to eating healthy. Take a look at the upcoming week and see what you have planned – work, appointments, social commitments, etc. Next, choose a lunch for each day (and the rest of your meals while your at it). If you know a specific day will be hectic, pick something quick, easy and portable.

Shop Savvy: If you don’t own it you can’t eat it. This goes for both healthy and unhealthy foods. If we say we are going to have a turkey sandwich for lunch, but don’t own any bread or turkey. Guess what? We aren’t having a turkey sandwich for lunch. Write down every item needed to make the week happen, eat something and go grocery shopping. Don’t forget to read the nutrition labels while making your choices.

Be Prepared: It’s impossible to predict everything life has in store for us. Sick kids, flat tires, emergency meetings, etc. As I said before, life happens. After grocery shopping, take some time to meal prep or even cook dishes in advance. The more we have prepared, the easier it is to stick to our plan.

-Wash and chop fruits and vegetables.
-Make a large pot of sauce or soup
-Cook some brown rice, whole wheat pasta or quinoa for future use
-Grill a couple chicken cutlets
-Throw a few bottles of water in the freezer to use as ice packs

Don’t Forget to Eat: Ever bring lunch to work, but forget to eat it? Set a reminder for yourself. We set alerts and alarms for all sorts of things. Why not set one to remind you to eat. It may sound ridiculous, but it works.

Skipping meals only leads to a slower metabolism and poor choices later. On the other hand, eating a high calorie, high fat lunch will leave you feeling tired and less productive. Set yourself up for success by eating healthy throughout the day.

Lori Rosenthal, MS, RD, CDN
Bariatric Dietitian
Twitter: LoRoRD