Most people take care of their families, their clients, their pets and even their neighbors. But do they really devote enough time to taking care of themselves?
This year, take that first step by committing to a healthy lifestyle.
The Highlights of a Healthy Life
Follow these five ways to jump-start a healthy lifestyle this year for a new, healthier you:
Eat smaller meals more frequently. This causes your metabolism to speed up, enabling you to burn more calories every day. Consider eating six small meals or snacks a day instead of three hearty meals per day.
Maximize your nutrient intake by choosing power-packed, nutritious foods. Vitamin-rich foods are an excellent way to strengthen your immune system. A protein-rich snack provides long-lasting energy. Eggland’s Best eggs, for example, contain four times more vitamin D and over three times more omega-3’s compared to regular eggs. They also contain high levels of vitamin B12 and vitamin E, are a good source of vitamin A and vitamin B2 and are lower in saturated fat and cholesterol than regular eggs. EB eggs are also high in protein to help keep you full, so you won’t be tempted to snack on treats full of empty calories.
Drink lots of water. Water helps the food move through the digestive system more easily, and also helps you feel full. Follow the 8-by-8 rule and drink eight 8-ounce glasses of water every day.
Exercise regularly. It’s simple — the more you move, the more calories you burn. Plus, regular exercise gives you more energy during the day and helps you sleep better at night. Health and nutrition experts suggest at least 30 minutes of exercise daily.
Get enough rest. Sleep restores your body and allows it to prepare for the next day. Aim for eight hours of sleep a night. Try going to bed and getting up at the same time each day to establish a consistent body rhythm.
Try this delicious and healthy snack to help you follow these tips. For more nutritious recipes visit www.EgglandsBest.com.
Individual Mushroom, Turkey & Egg Frittata
Makes 6 servings with approximately 160 calories per frittata
6 links turkey breakfast sausage
3/4 cup chopped fresh mushrooms
1/3 cup chopped onion
Non-stick cooking spray
6 Eggland’s Best large eggs
1/3 cup skim milk
1/2 (half) teaspoon fine sea salt
1/4 teaspoon freshly ground black pepper
1-1/2 (half) teaspoons grated Parmesan cheese
6 portion Jumbo Muffin Pan with Foil Liners
Small non-stick sauté pan
Preheat oven to 400 degrees.
Spray sauté pan with non-stick cooking spray. Remove casing from sausage links. Break sausage into small pieces and place in non-stick sauté pan. Add mushrooms and onions and sauté until sausage is cooked.
Place some of this mixture evenly in the bottom of muffin pan with foil liners.
Place the eggs and milk in a bowl and whisk together. Add salt and pepper.
Pour equally into the 6 muffin liners. Top with 1/2 (half) teaspoon cheese.
Bake 30 minutes.
© Barbara Seelig-Brown
Source: Eggland’s Best
New Year slimming secrets
Two years ago, Japanese supermarkets couldn’t keep bananas on the shelves after a man revealed the secret of his weight-loss success on a leading social network. Now a healthier version of his diet is catching on in America, thanks to the fruit and nutrition experts at Dole.
The Go Bananas 2-A-Day Challenge was originally created in 2009 by the Dole Nutrition Institute as a healthier sequel to Japan’s phenomenally popular Morning Banana Diet.
Dole’s expanded version for 2011 is part of larger multimedia initiative created by Dole Fresh Fruit for Americans looking for a healthy way to kick off the New Year. The Go Bananas Challenge substitutes well-balanced meals and nutritious recipes instead of the “all-you-can-eat” approach popular in Japan.
Going beyond the original two-banana morning routine, Dole nutritionists created a comprehensive two-week regiment of lunches, dinners and snacks to help participants boost their energy, increase their intake of fruits and vegetables, and improve their overall health while they lose weight.
Go Bananas 2-A-Day Challenge participants begin each day with two bananas and at least eight ounces of water, a combination that specifically aids in weight loss.
According to Nicholas Gillett, Ph.D., of the Dole Nutrition Institute, banana fiber creates extra bulk in the stomach, allowing participants to feel full longer — and less hungry overall. He says the fiber acts like an internal accelerator that pulls some of the fat in the stomach through the digestive system before it can be absorbed.
The Go Bananas Challenge follows the morning banana routine with a medley of 14 lunch and dinner recipes that combine lean chicken or fish with fresh Dole® fruits and vegetables, low-fat cheeses, wheat pasta, long-grain rice and salads.
While participants can choose among fresh fruit, vegetables and nuts for their daily afternoon snack, sugar-based desserts and alcohol are strictly off-limits. The plan also advocates that followers drink water only with every meal, finish eating by 8 p.m. each day and go to bed by midnight.
“Of course, those taking the Go Bananas 2-A-Day Challenge also benefit from the banana’s status as a superfood. It doubles as an excellent source of vitamin B6 and a good source of potassium, fiber and vitamin C,” added Gillett.
Special dishes included in the plan range from Curried Spinach Soup and Warm Thai-style Scallop and Mango Salad to Spinach and Chicken Stir Fry with Raspberries and Honey Mustard-glazed Salmon with Fruit Salsa.
For more information on the Dole Banana Diet, or Dole Bananas in general, including recipes, serving suggestions and nutritional information, go to www.dole.com/bananas. You can also follow Dole Bananas on Facebook at www.facebook.com/DOLE bananas.
Two popular recipes, Caribbean Black Bean and Fruit Salad and Pineapple Salsa Chicken, are featured in the sample meal plan. Remember that at least 8 ounces of water should accompany each meal.
Sample of a Day’s Menu
2 Dole Bananas
8 ounces of water
5 slices Dole Pineapple (3-1/2 [half] inches in diameter and 3/4 inches thick)
Caribbean Black Bean and Fruit Salad
1, 15-ounce can black beans, drained
2 tablespoons prepared salsa
1 tablespoon chopped fresh cilantro
1 tablespoon finely chopped red onion
1/2 (half) teaspoon grated orange peel
1 tablespoon lime juice
1/4 teaspoon ground cumin
1 ounce feta cheese, crumbled (optional)
1 large Dole Banana, sliced
1 Dole Orange, peeled and sliced
Combine beans, salsa, cilantro, onion, orange peel, lime juice and cumin in large bowl. Spoon onto lettuce-lined platter. Sprinkle cheese on top of salad, if desired. Arrange banana and orange slices alongside of salad. Squeeze additional lime juice over bananas.
1/4 cup almonds
Pineapple Salsa Chicken
6 boneless, skinless chicken breasts
2 cups chunked, fresh Dole Tropical Gold Pineapple*
1/4 cup Dole Pineapple juice
1/2 (half) cup finely chopped Dole Red Bell Peppers
1/4 cup finely chopped Dole Green Bell Pepper
1 tablespoon chopped Dole Green Onion
2 teaspoons chopped fresh cilantro or parsley
2 tablespoons chopped jalapeño chilies
Grill or broil chicken 5 to 10 minutes on each side or until chicken is no longer pink in the center. Combine pineapple chunks, juice, bell pepper, onions, cilantro and chilies in bowl. Serve salsa with grilled or broiled chicken.
*May substitute 1, 20-ounce can Dole Pineapple, chunked, drained.
Maintain healthy habits year-round
According to the National Pork Board’s “Healthy Habits 2011” survey, while 60 percent of dieters have made a health-related resolution, sticking to that goal will be harder than quitting smoking or even winning the lottery.
Luckily, finding nutritious foods, like pork, which taste great and can help you feel fuller longer, is a delicious recipe for long-term diet success. However, the survey also showed that seven out of 10 people are not aware that incorporating lean pork into their diet can decrease distracting thoughts about food.
Here are a handful of tips to help you control your appetite:
• Choose cuts of pork that come from the loin — including chops and roasts — and 96 percent lean ground pork, which are the leanest cuts of pork available.
• Think about meal frequency. A recent study, published in the journal “Obesity,” suggests that sitting down to eat a real meal three times a day may be a better strategy for weight loss than grazing on several smaller “mini-meals.”
• In addition to protein, look for foods high in fiber like fruits, vegetables and whole grains to help keep you fuller.
For more information, including recipes to help you maintain a healthy diet year-round, visit www.TheOtherWhiteMeat.com or Facebook.com/ TheOtherWhiteMeat.
Tex Mex Stuffed Peppers
12 ounces 96 percent lean ground pork
1/2 (half) cup water
6 tablespoons couscous
4 large red, orange, or yellow bell peppers, or a combination
3/4 cup prepared salsa, plus more for serving (optional)
1 cup frozen corn, thawed
2 teaspoons chili powder
Salt and pepper
1/4 cup shredded reduced-fat cheddar, Monterey jack, or Mexican blend cheese
Preheat oven to 500 degrees.
In small saucepan over medium-high heat, bring water to a boil. Stir in couscous, cover, remove from heat, and set aside for at least 5 minutes.
Meanwhile, in large skillet over medium-high heat, cook pork, stirring occasionally and breaking it up, until no longer pink, about 4 minutes.
Also while couscous is softening, remove tops from peppers and scrape out seeds. Set aside.
In large bowl, combine couscous, pork, salsa, corn, and chili powder. Season with salt and pepper to taste. Fill peppers with pork mixture. Arrange peppers in a shallow baking pan and bake for 10 minutes.
Sprinkle cheese on top and continue baking until peppers are tender and stuffing is heated through, about 5 minutes.
Serve peppers with additional salsa on the side if you like.
Source: National Pork Board
From Family Features