Top 4 tips for weight loss in the New Year!

Tip #1 Learn your weight & BMI and set a weight goal.

• Body Mass Index (BMI) is calculated from your height and weight. People with very high or very low BMI (http://www.cdc.gov/healthyweight/assessing/bmi/) are at greater health risk. Talk to your doctor or registered dietitian and set a weight goal together.

Tip #2 Eat Less – You decide how!

• Losing weight is a combination of eating healthy and exercise. You may choose togive up sugary desserts to help reduce calories. Or you may cut back on sugar-sweetened beverages (like sweet tea or soda). Or even simply eating smaller portions. Any method you choose, be committed and steadfast!

Tip #3 Keep track of what you’re eating.

• Studies show that tracking your meals, snacks, and drinks can help weight loss. Keeping track will give you an idea of your eating patterns. Start tracking your meals on MyFitnessPal or SuperTracker online and make an appointment with a registered dietitian to discuss areas for improvement.

Tip #4 Add activity! It burns calories.

• Staying physically active can help you arrive and stay at a healthy weight. It makes sense– staying active helps you burn up some of the calories from foods. Most of us don’t do enough activity to make up for the food we eat. Make an appointment with a GSU personal trainer for some help in getting the extra burn! *Weight Loss tips from Department of Health and Human Services. 2011

Homemade Hearty Minestrone

Ingredients: • 1 sweet onion - medium diced • 2 celery stalks - medium diced • 3 carrots - medium diced • 2 tablespoons olive oil • 2 cloves garlic - finely chopped • (can use jarred) • 2 cups fresh zucchini - medium diced (about 1 medium or 2 small) • 2 cups green beans - cut in 1 inch pieces (can use frozen) • 1 bell pepper - medium diced • (1) 28-ounce can crushed tomatoes • (2) 28-ounce cans of water (can use vegetable or chicken broth) • (1) 15-ounce can of cannellini beans • (1) 15-ounce can of chickpeas • ½ cup quinoa • 2 cups kale - stems removed • 1 teaspoon turmeric (optional) • 1 teaspoon dried Italian seasoning • Pinch of red pepper flakes • Salt and pepper to taste • Garnish with parmesan to taste (optional) • Garnish with slivered basil or finely chopped rosemary Directions: • Place a large stockpot over medium heat and add the onions, carrots and celery. • Cook for about 5 minutes or until softened. • Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color. • Add the zucchini and the green beans • Season with salt and pepper, add the turmeric, Italian seasoning, stir and cook for about 3 minutes. • Add the tomatoes and the water/broth, raise heat to high and bring to a boil. • Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes. • Add the quinoa and cover for 15 minutes. • Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender. • Grate in the parmesan, add the basil and serve. (or do this for individual servings). Nutritional Analysis: 290 calories, 1g saturated fat, 387mg sodium (https://www.supertracker.usda.gov/MyRecipe.aspx)

Get Pumped for Pumpkins!

Fall is around the corner! That crisp chill in the air reminds us of hot chocolate, warm soups, and cozy nights around the fireplace. It also reminds many of us of yummy fall treats from our childhood! Pumpkins are probably one of the most recognized symbols of the fall, and rightfully so! However, there is more to a pumpkin than just being carved into front porch decoration. Pumpkins are delicious and nutritious additions to your healthy lifestyle that can be incorporated into your diet any time of the year!

Did you know that pumpkins are rich in beta-carotene, an important antioxidant? They are also a good source of fiber, high in potassium, and are very affordable! Don't forget about those seeds...pumpkin seeds are rich in nutrients and can be easily roasted and added to salads, garnish soups, or ground up in your morning oatmeal. Check out the Pumpkin bulletin board in the Rec Center in the Fitness Center area!

Happy Fall!

Quick & easy make at home burritos

This recipe tastes great and takes less than 30 minutes to make! Plus, you will have enough for leftovers!

Ingredients:

2 cups Morningstar Farms Soy Crumbles (find it in the frozen section near the veggie burgers)
1 jar salsa
1 can black or pinto beans
Fat-free sour cream
Enchilada sauce (canned, find it near the Mexican foods or tortillas)
100% whole-grain tortilla
Kraft 2% shredded cheddar cheese
Chopped lettuce and tomato
Sliced avocado (optional)

Directions:

1. Mix the jar of salsa with the soy crumbles and heat together over low to medium heat

2. Drain and rinse beans and heat over low heat on stovetop or in microwave

3. Combine 1/2 cup soy crumble mixture, 1/3 cup beans, and 1/4 cup cheese in tortilla and roll up into a burrito

4. Top burrito with 1/4 cup enchilada sauce and 2 tbs cheese and microwave until the cheese on top has melted

5. Serve with chopped lettuce and tomato, 1-2 tbs sour cream, and 2-3 slices of fresh avocado

Quick and Easy Dinner Recipes

SIMPLE VEGGIE TOSTADAS (You can add chicken if you like)

Serves: 4

Ingredients:
Cooking spray
4 (6-inch) corn or wheat flour tortillas
4 cups shredded lettuce
1 fresh tomato, diced or a can of no salt added diced tomatoes
1 cup frozen corn kernels, thawed
1 can black beans, rinsed and drained
1/4 cup diced pickled jalapenos
Chopped fresh cilantro leaves, optional

Directions:
Preheat oven to 400 degrees F.

Coat a large baking sheet with cooking spray.
Arrange tortillas on prepared baking sheet and spray tortillas with cooking spray.

Bake 5 to 6 minutes, until golden brown.

Transfer tortillas to individual plates and top with lettuce, tomatoes, corn, black beans, and jalapenos.

Sprinkle cilantro over top to garnish, if desired.

Serve with salsa.

CHICKEN AND BROCCOLI STIR FRY

Serves: 2

Prep and Cook Time: 15 minutes

Ingredients:
1/2 medium onion sliced
1 bunch broccoli or asparagus cut 1 Tbsp reduced sodium chicken broth
1 Tbsp minced fresh ginger (or use the jarred equivalents)
3 medium cloves garlic, crushed (or use the jarred equivalents)
1 large boneless, skinless chicken breast cut into 1 inch pieces
2 Tbsp reduced sodium soy sauce
1 Tbsp rice vinegar pinch red chili flakes

Cut onion and press garlic and let both sit for at least 5 minutes. Heat 1 Tbsp cx broth in a stainless steel wok or 12-inch skillet. Cook onion in broth for about 2 minutes over medium high heat, stirring constantly. Add ginger, garlic, chicken, and continue to stir-fry for another 3-4 minutes stirring constantly. Add broccoli, soy sauce, vinegar, and red chili flakes. Stir together and cover. Cook for another 2-3 minutes or until vegetables are tender.Serving suggestion: Serve over brown rice.

SALMON WITH BROWN SUGAR GLAZE

Ready in 15 Min
Servings: 2

Ingredients:

2 tablespoons packed light brown sugar
1 tablespoon Dijon mustard
2 (6 ounce) boneless salmon fillets
salt and ground black pepper to taste

Preheat the oven's broiler and set the oven rack at about 6 inches from the heat source; prepare the rack of a broiler pan with cooking spray.
Season the salmon with salt and pepper and arrange onto the prepared broiler pan. Whisk together the brown sugar and Dijon mustard in a small bowl; spoon mixture evenly onto top of salmon fillets.
Cook under the preheated broiler until the fish flakes easily with a fork, 10 to 15 minutes.

Quick & Healthy Meals

Tomato and Basil Pizza
Time: 10 minutes


2 tablespoons pesto sauce
2 flatbreads or pitas, each about 7 inches across
1 tomato, thinly sliced
1 tablespoon chopped fresh basil leaves
1/4 cup shredded mozzarella cheese (2% milk, low-fat, or part-skim )






Directions:

1. Heat oven to 425°F.
2. Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

Health Benefits of Omega-3 Fatty Acids

Omega-3’s are polyunsaturated fatty acids that are usually found in seafood such as albacore tuna, mackerel and salmon. They are also found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil, and walnuts.

Although fish is a great source of Omega 3 fatty acids, you need to be careful what fish you eat and how much of it you eat. Fish like salmon, tuna and mackerel are all rich in Omega 3 fatty acids, but they may also be high in contaminants like mercury and dioxin.

Research suggests that omega-3 fatty acids may also help lower the risk for blocked blood vessels, strokes and heart attacks. There is also evidence that omega-3’s play a positive role in brain cell health-it keeps brain cell membranes healthy and appears to facilitate communication within brain cells.

Recipes

Salmon and Leeks (4 servings)

4 salmon fillets, 6 to 8 ounces each
1 bunch leeks, sliced thin and well washed
Dry white wine
Olive oil
1 bunch chervil or other fresh herb, chopped
Unsalted butter, melted

Directions:
1. Heat oven to 350 degrees. Fold a 24-inch sheet of parchment paper in half, and cut out a heart shape about 3 inches larger than fish fillet. Place fillet near the fold, and place a handful of leeks next to it. Drizzle fish with wine and olive oil, and sprinkle with salt, pepper, and chervil.
2. Brush edges of parchment paper with melted butter, fold paper to enclose fish, and make small overlapping folds to seal the edges, starting at curve of heart. Be sure each fold overlaps the one before it so that there are no gaps. Brush the outside of the package with melted butter. Repeat with rest of fillets.
3. Put packages on a baking sheet, and bake until paper is puffed and brown, about 10 to 15 minutes.

Halibut with Lemon Sauce (4 servings)

Zest of 3 lemons
2 tablespoons sugar
1 tablespoon salt
1/3 cup plus 1 teaspoon freshly squeezed lemon juice
3 tablespoons chopped fresh dill
4 halibut fillets or other firm white fish (8 ounces each)
1 tablespoon olive oil
3 tablespoons butter, cut into thirds

Directions:
1. In a small bowl, combine the lemon zest, sugar, salt, 1 tablespoon lemon juice, and dill. Place fillets in a shallow, nonreactive container. Cover with lemon-dill marinade, and refrigerate 3 hours.
2. Remove fish from container; set marinade aside. Heat a large saute pan coated with olive oil. Saute fillets until golden and cooked through, about 5 minutes per side. Remove from heat; transfer fillets to a platter. Cover with aluminum foil to keep warm.

3. Turn heat to high; add reserved marinade. When it bubbles and browns, add remaining lemon juice. Cook 1 minute. Reduce heat to low. Add butter, swirling pan to melt. Remove pan from heat. Pour sauce over fillets, and serve.

Creative Breakfast Ideas

Eating breakfast everyday fuels your body with energy, helps concentration and problem-solving ability as well as promotes weight management. We all know breakfast is the most important meal of the day, so why do so many people disregard it? Here are a few quick ideas to make breakfast more appealing:

Breakfast Burrito:
½ Tbsp Smart Balance or similar
2 egg whites
¼ cup diced tomatoes
2-4 slices of avocado
5 diced jarred jalapeno slices
1 whole wheat tortilla
1 Tbsp salsa

Heat butter in pan and add the egg whites. Once they start turning white, add in the tomatoes, avocado and jalapenos. Keep stirring until the eggs are cooked thoroughly (about 3-5 minutes). Warm the tortilla and add the egg filling. Wrap it up and dip in salsa. For a vegan version, substitute black beans for the eggs. For a creamier filling, add some cheese. You can switch it up with different veggies like mushrooms, bell peppers, spinach, sprouts, carrots, or onions, too. If you don’t like the wrap idea, put it on a whole wheat English muffin or bread.

Kashi Go Lean Strawberry Flax Waffles:

These are soo good! They have a tangy and fresh strawberry taste and are a perfect size for a breakfast snack. You can get them in the freezer section in your local grocery store and they are about $2.69 per box of six.

Nutrition Facts: Serving Size: 2 Waffles (84g) Calories 160, Calories from Fat 30, Total Fat 3g, Saturated Fat 0g, Trans Fat 0g, Polyunsaturated Fat 1.5g ,Monounsaturated Fat 1g, Cholesterol 0mg, Sodium 300mg , Potassium 50mg , Total Carbohydrate 31g, Dietary Fiber 6g, Sugars 5g, Carbohydrate 20g, Protein 8g

Yogurt with cereal or granola (like a parfait):

1 6-oz container of low fat yogurt, any flavor (I like vanilla, peach and strawberry the best)
½ cup cereal or ¼ cup granola of your choice (I personally love Special K with strawberries)
Then, add some fresh fruit like strawberries and blueberries.
That’s it… very simple and very tasty.

Grab-and-Go Oatmeal* Comparisons:

I was reading this month’s Shape magazine and ran into this comparison of oatmeals. There are so many options out now, so hopefully this can help narrow down your decisions…

Starbucks Perfect Oatmeal – 140 calories and 4 grams of fiber
$2 at local Starbucks
This ready to eat breakfast has just a fraction of the fat found in the chains pastries. Request the nut medley, brown sugar, or dried fruit topping for 50-100 extra calories.

Kozy Shack Ready Grains – 210 calories and 7 grams of fiber
$2 at local grocery stores
This oatmeal is packed full of oats, barley, brown rice, low-fat milk and fruit and can be eaten hot or cold. It is also packaged in individual containers for your convenience.

Uncle Sam Instant Oatmeal with Soymilk – 160 calories and 5 grams fiber
$4 at local grocery stores
This oatmeal has heart and brain healthy omega-3 fatty acids from the ground flaxseed and is also made with soymilk powder giving it a creamy texture.

Muscle Milk ‘n Oats – 300 calories and 4 grams of fiber
$4 at local health stores
This oatmeal contains 30 grams of protein in each bowl! They come in individual packages making it easy and convenient to make in the morning.

Amy’s Multi-Grain Hot Cereal Bowl – 190 calories and 5 grams of fiber
$3 at local grocery stores
This oatmeal has a nutty taste and is made with 8 organic whole grains. This is a very convenient option because all you have to do is pop it in the microwave.
*Taken from February 2009 Shape magazine.