Monthly Archives: December 2014

Holiday Cheer: Healthy Habits are Here!

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5 Healthy Holiday Habits

  1. Include fruits and vegetables in holiday meals
    Seasonal favorites: apples, broccoli, cabbage, carrots, cauliflower, kale, sweet potatoes, winter squash
  1. Don’t skip meals
    Eat breakfast, eat evenly-spaced meals, eat nutrient rich snacks, and don’t skip meals to “save room”
  1. Stick to your normal routines
    As much as possible, keep your normal routines – eat your usual meals and snacks at your usual times so you wont overindulge later
  1. Practice portion control
    Practice portion control, using MyPlate as a model – make ½ of your plate fruits & vegetables, ¼ protein, and ¼ whole grains
  1. Exercise
    Step it up a notch: add 10 minutes a day to what you normally do, start a new holiday exercise program with co-workers, sign the family up for a 5k, or walk & use the stairs as you shop!

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Filed under Nourish the Mind

Mini Salsa Meat Loaves

Need dinner in a flash? Try this simple recipe for individual meat loaves! With very few ingredients (and many of them pantry staples) this dinner will be on the table in less than 45 minutes! While the dish is cooking, make a side of mashed potatoes and roasted vegetables for a warm and filling meal. 

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Ingredients:
2 large egg whites
1/3 cup quick-cooking oats
1/2 cup plus 2 Tbsp chipotle salsa, divided
1/4 cup ketchup, divided
1/4 tsp ground black pepper
1 pound ground beef, extra lean (or lean ground turkey)
cooking spray Continue reading

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Filed under Carmen's Favorites, Nourish the Body

Overnight Breakfast: Peanut Butter Bulgur Cereal

Try this no-fuss overnight breakfast cereal for a fast weekday morning meal! It “cooks” in the refrigerator overnight and yields a warm and filling breakfast in the morning! Mix it up with different toppings to add your own twist. 

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Ingredients:
1 cup uncooked bulgur
1 1/2 cups 1% milk
1 Tbsp peanut butter
Topping Suggestion: 1/2 cup berries, a dollop of plain or vanilla greek yogurt, and 2 tsp chopped nuts Continue reading

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Filed under Nourish the Body