Author: Katie Carone

Want to make your homemade dishes even healthier without sacrificing taste?  Try some of these simple substitutions in your cooking. 

Instead of:                               Use:
                                               
Canned veggies                     Fresh or frozen veggies
Sour cream                             Non-fat plain Greek yogurt
Hamburger                              Lean ground turkey
Salt                                          Herbs and spices
Processed lunch meats        Sliced chicken breast
Sugar                                      Honey or agave nectar

Shortening                              Coconut oil

Strawberry Spinach Salad

4 cups fresh spinach 
2 cups strawberries, sliced
2 4oz chicken breasts, cooked and sliced
½ cup reduced fat feta cheese
Combine ingredients and toss together

Dressing:
½ cup strawberries
¼ cup vinegar
2 packets stevia
Combine in blender and drizzle over salad

Makes four servings with only 138 calories each.  Enjoy!  

Being accountable to yourself doesn’t always pan out.  For a better chance of meeting your goals, get a group of friends or co-workers together for a fitness challenge.  You’ll have more support and more fun.  It doesn’t have to be a weight-loss challenge.  Try a different goal each week for several weeks.  You can even have a prize for the winner.  Here are a few ideas to include in your contest:

• Don’t eat out for an entire week.
• Drink 64 ounces of water every day.
• Do 50 squats each day.
• No sweets for a week.
• 45 minutes of cardio five days.
• Eat five servings of vegetables per day.

Brainstorm with your group and add more creative challenges based on your unique needs and goals.  Let the challenge begin!

Summertime is a great time to get outdoors and be active. As temperatures rise, it’s even more important to stay hydrated. Keep water with you at all times when you are outdoors, and drink it often. Watch for the early signs of dehydration: 

• Thirst
• Fatigue
• Flushed skin
• Faster pulse and breathing
• Dark colored urine
• Decrease in energy
• Increased body temperature

If you experience any of these symptoms, drink more water immediately and try to get to a cooler place. Dehydration can lead to muscle cramps, vomiting, heat exhaustion, shock, and if not treated can lead to death. 

The weather is great and it’s time for summer fun. Chances are you’ll be eating some meals outdoors with family and friends. Keep your food safe by following these suggestions: 

• Wash your hands frequently. Always have clean hands when preparing and eating food. It may be difficult to find running water with soap if you are away from home, so carry hand sanitizer as a back-up.
• Use a well-insulated cooler for perishable foods. Pack it with plenty of ice or dry ice, and only remove raw meat when you are ready to grill it.
• Keep your raw meats separate from all other foods. Make sure it is securely sealed in air-tight containers so juices from raw meat don’t contaminate other foods. Use a separate set of utensils and dishes for raw meats and cooked meats.
• When in doubt, throw it out. If you are not sure if you food is safe, don’t take the chance.
• Invest in a meat-thermometer. Cook all meats to the proper temperature before consuming.

Children and teens are spending more time than ever before with electronic devices. Many experts believe this is linked to the growing obesity rates among kids. Try some of these ideas for limiting screen time and adding to your family’s quality of life: 

• Stop texting. Spend time in person with those you communicate with. Go for a walk or a bike ride and speak with each other.
• Limit video game time. Most game consoles have parental controls that can be set for a specific amount of time. When the time is up, the game turns off.
• Plan outdoor activities. Summer is here, and kids are out of school. Keep them busy with play dates, sports, and outdoor family excursions. 
• Turn off the T.V. Decide ahead of time which television shows are a priority for your family, and keep the T.V. off at all other times. 
• Limit computer time. Encourage kids to surf the web only when necessary for school or other needed information. Mindless surfing leads to inactivity.

Manufacturers have spent millions in advertising to promote sports drinks, but are they necessary? Or should we be drinking water? That depends… 

Sports drinks have a purpose: they hydrate, replenish electrolytes, and deliver carbohydrates to the body. Nutrition experts agree that a 6-8% carbohydrate solution is best for this purpose. Most sports drinks on the market are within that range for carbohydrates. Electrolytes, however, differ depending on the manufacturer. Sodium and potassium are added to replace what is lost through sweat. 

Generally, if you are exercising for less than one hour and you begin your workout hydrated, water will do. If your workout is longer than one hour, in a hot or humid environment, or if you are a heavy sweater, a sports drink is a good idea.

Are you struggling to get your workouts in? Do you find yourself opting for another hour of sleep or watching that re-run sit com instead of getting the workout you know you need? Try setting a gym date with a buddy or a trainer to have someone hold you accountable. 

If you can’t think of anyone, sign up for a class or attend a group class at your gym. Go consistently, and you will make friends. Before long, the instructor and others will notice if you miss class. 

Exercising with friends is more enjoyable, and when you are having fun the time will fly by. Before you know it, you’ll be in the habit. 

Has your doctor ever told you to reduce the stress in your life? Did you laugh out loud? We live in a fast-paced society with endless to-do lists and high expectations. The stress we endure can have a serious impact on our health. But how do you control it? 

Try a few of these suggestions to take your stress down to a manageable level: 

• Take five minutes each morning to stretch and breathe.
• Get enough sleep.
• Learn how to say “no.”
• List your achievements. Refer to them often.
• Use a planner.
• Schedule time for “nothing.”
• Eat healthy and green.
• Schedule time for your friends and family.
• Make exercise a priority.

If you have not tried quinoa (pronounced “keen-wah”) yet, you are missing out!  Quinoa falls into the grain category, although it is a complete protein with over 8 grams per cup. It also boasts iron, fiber, magnesium, and calcium.  It cooks just like rice and can replace rice in any dish.  Try this yummy combination, or experiment and come up with your own creation.

Chicken Curry Quinoa:

Combine the following:

• Cooked Quinoa
• Diced Apples
• Shredded Chicken
• Raisins
• Diced Celery
• Diced Onions

Mix everything together and season with curry powder, garlic salt, and a small amount of sugar to your liking. Enjoy!