Super Bowl -- The Healthy Way

The Super Bowl isn't just about watching football -- many people love the food, too!  Super Bowl parties often have lots of unhealthy foods.  This year why not try something new!  Continue to work on your New Year's resolutions to eat healthier.  When your friends come to watch the Ravens play, why not have a tasting party this year?  Invite friends over to bring healthy foods for everyone to eat.  Need ideas?  Here are 10 ideas for "healthier" Super Bowl snacks that everyone will love! 

1. A Healthier Spinach Dip.  Try using a reduced fat cream cheese and non-fat yogurt instead of mayonnaise.  This will add extra protein for less calories.  Your friends won't be able to tell!
2. Salsa -- try this MyPlate salsa recipe which is a hit with the kids and the best part -- you get all of your food groups in one recipe.
3. Mini Pita Pockets -- instead of filling pita pockets with meat, try adding cucumbers, green and red peppers, and low fat cheddar cheese in the pita.  Spreading hummus in each pita will also give a nice flavor too.
4. Fruit pizza -- who doesn't love pizza?  Try making them with pita bread or whole wheat tortillas. Use peanut, almond or sunflower butter and add your favorite fruits such as strawberries, blueberries, kiwi, and oranges. Sprinkle a little cinnamon on top for an added treat.
5. Pasta salad -- a great addition to any party.  Try using whole grain pasta and then adding your favorite veggies like carrots, celery, green peppers and mushrooms for added crunch.  Use low fat Italian dressing for less fat and calories.
6. Kale chips -- an alternative to regular potato chips.  Add 2 tablespoons of olive oil to fresh kale and bake at 300 degrees for 35-45 minutes.  These are a great grab and go snack the kids will love.
7. Guacamole -- a great dip that goes with many things!  Mash the avocado with tomatoes, add a little garlic, onion and lemon.  Guacamole goes great with whole grain tortilla chips or fresh veggies.
8. Fruit and Veggie Tray -- a must have for any party! Add all of your favorite fruits and veggies in a colorful display. 
9. Low-fat popcorn -- this whole grain is good for you and good to munch on too!  Try sprinkling with spices like garlic and pepper for a new flavor.
10. Fizzy fruit water -- a drink that will quench your thirst without adding the calories.

What are you some of your healthy foods that you plan on making for a Super Bowl party?

Having Trouble Getting All of Your Fruits and Veggies?

The tree leaves are gone, there is a chill in the air, and the snow has begun to fall.  Winter can be a difficult time to get enough fruits and veggies due to the weather and the variety of produce that is available.  Below are some ways to get fruits and veggies during the winter months.

In-Season
Eating fruits and veggies that are "in season" is the best way to get fresh produce with the most flavor and at the best price of the year.  There are a variety of fruits and veggies available in Maryland during the winter months.  Some of the veggies are grown here in Maryland during this time of year while some of the fruits can be found at the grocery stores on sale.

Seasonal Produce within Maryland  in January and February
Vegetables	Fruits
·         Beets	·         Apples
·         Broccoli and Cauliflower	·         Blood Orange
·         Greens	·         Clementine
·         Mushrooms	·         Cranberries
·         Winter Squashes	·         Grapefruit

Once you have purchased some winter fruits and veggies, try some of these delicious winter recipes:

• Apple Parsnip Soup
• Apple Stuffed Acorn Squash
• Broccoli Potato Soup
• Acorn Squash with Savory Spinach
• Roasted Cauliflower
• Beef and Cabbage

Frozen and canned are great too!
If the fresh produce available is limited or you are shopping on a tight budget, frozen canned fruits and veggies are always another option.  When choosing frozen or canned veggies, pay attention to the way that they are packaged.

Look for: 

• Low Sodium
• No Added Salt
• 100% Juice
• Natural Juice

Avoid:

• Creamed
• Gravy
• Buttered
• Syrup

Happy Healthy New Year!

Winter is the perfect time of year to get moving with family and friends!

Daily physical activity helps adults and children use the calories they get from food so they don't gain weight.  The New Year is a great time to make healthy changes that will last a lifetime.


Here are some easy ways to be more active:

• Visit your local community center for activities and team games.
• Bundle up and walk children to and from school.
• Turn off the television and turn on some music for dancing.  Invite the whole family to join you!
• Invite some neighbors to make a snowman with you and then take a winter walk together.
• Have a scavenger hunt inside the house.  Hide several small items throughout the house and let the children try to find them.
• Play a game of charades.  Children love to act out different things so think of ideas that will get your children to move all around!
• Clean the house.  You can still get physical activity while cleaning the house.  Sweeping, mopping, running the vaccuum cleaner or even going up and down the steps are great ideas.
• Have a competition.  Push-ups, sit-ups and even hopping or jumping jacks can be fun to do together.

Make sure to drink plenty of water each day, especially after physical activity.  Add a squeeze of lemon or lime juice to your glass for a great cool-down beverage!  Don't forget a healthy snack to  fuel-up before or re-fuel after physical activity.   Some healthy snack ideas are:

• Slice apples and celery sticks for dipping in peanut butter or sunflower seed butter.
• Pack whole grain crackers and small cubes of low-fat cheese.
• Pop some popcorn and season it with chili powder and garlic powder for a healthy, whole grain snack.
• Cut up fresh broccoli, cauliflower, carrots or peppers and dip in hummus or low-fat salad. dressing.
• Mix whole grain cereal with raisins and nuts to make trail mix.

Simple & Healthy Snacks Your Kids Will Love!

Getting your child to eat healthy can be hard.  To make it a bit easier, we came up with a list of healthy snack ideas your kids are sure to love!

• Enjoy Homemade Popsicles -- Pour 100% fruit juice into ice cube trays and insert a popsicle stick.  Once they freeze, you can enjoy your juice in a whole new way!
• Everything's Better with Dip -- Have hummus or light ranch dressing on hand when serving raw veggies.  Let your kids find which dip tastes best with different veggies.
• Smore's Please! -- For a better twist on the classic smore, place slices of bananas and some peanut butter in between 2 graham crackers.
• Go Kabob Crazy!  Kabobs aren't just for barbeques; you can string them with fruit and veggies too!   Try the grape catepillar kabob; all you need is grapes, and mini chocolate chips.
• Make Your Own Apple Chips -- Follow the recipe below to make a crunchy treat that's good for you too!

 

 

Apple Chips

Ingredients
3 medium size apples
Mixture of cinnamon and sugar

Directions
1.  Preheat oven to 250 degrees Fahrenheit.
2.  Wash the apples.
3.  Core apples using an apple corer.
4.  Thinly slice the apples (about 1/8 inch thickness).
5.  Spread out apple slices on a baking sheet and lightly sprinkle with the cinnamon and sugar mixture.
6.  Bake for 3 hours.  (Flip them over at the 2 hour mark, and return to oven for the last hour).
7.  Remove from oven and let them cool.  Store in an airtight container.  Enjoy!

Recipe courtesy of http://www.fixmeasnack.com/2010/10/homemade-apple-chips-recipe/

What's in Season?

Winter may seem like a difficult time to find fresh fruits and vegetables.  The good news is that there are still fruits and vegetables that grow in the winter.  Whether you enjoy these from your own garden or buy them at your local farmers' market or grocery store, you can still enjoy these fresh items this time of year!

What's the benefit of buying fruits and vegetables when they're in season?  It means they are at their peak ripeness and give the most bang for your buck when it comes to nutritional content.  A food is at its best nutritionally when it's picked in season.  The best perk of buying in season foods is that they taste their best when picked in season!  Many areas have farmers' markets that run year-around, so buying seasonal fruits and vegetables isn't as hard as you may think.  Also, don't forget your local grocery store!  Many grocery stroes sell produce from local farms.  They also carry foods that may not be grown in your area that season so you can enjoy them all year long.  Here are a few examples of fruits and vegetables that are available to you this season:

Vegetables

• Turnips
• Collard greens
• Brussels sprouts
• Leeks
• Sweet potatoes

Fruits

• Citrus fruits (clementines, mandarin oranges, grapefruit)
• Pears
• Kiwi

New Year's Resolutions for a Healthier 2013

Another great blog about New Year's Resolutions to help you have a healthier 2013!

The New Years has always been a time for looking forward to the coming year and reflecting on the changes you want to make.  Many people's New Year's resolutions involve efforts to improve health through choosing healthier foods and becoming physically active.

To help you and your family be successful in becoming healthier in 2013, moderation is the key.  Focus on realistic goals that are you can reach.  For example, rather than trying to lose 5 pounds in a week, work towards a pound a week or even a half a pound.  Rather than deciding to exercise an hour a day, start with a simple 15 minute walk every other day.  Once you have established the physical activity habit, you can increase the time and frequency of your exercise routine.

Here are some realistic New Year's resolutions that will help you and your family members become healthier in the coming year.

1. Limit sugary treats, especially soda and high sugar fruit juice.   When you eat foods high in sugar you get a lot of calories but only a few nutrients like vitamins, minerals, and fiber.  Try limiting treats to one a day or only on weekends. 
2. Prepare healthy meals together.  Involving family members in cooking increases the changes of them trying new foods.  Depending on the age of the children, they can help set the table, measure ingredients or participate in planning meals and snacks.
3.  Increase physical activity.  Being active is another important part of being healthy.  Getting children involved in sports, or other extracurricular activities is a fun way to get kids to enjoy exercise.  Plan family time to include some form of physical activity so that all members benefit.
4. Start a garden.  There is no better way to get family members to eat more fruits and vegetables than plant a garden.  Depending on the space you have available, you can plant an  in-ground  garden or use containers for just a few plants.  Becoming involved in planting and tending a garden may be the extra push that both children and adults need to try and enjoy healthier foods.

If you begin to fall short of your goals, ask yourself what is keeping you from achieving them and then try to make some changes.  Focus on the positive changes you have made, and remember that it is small steps over time that will enable you to reach your New Year's resolutions.