No Gym Needed

jumping ropeIn a perfect world, we’d all be at a healthy weight, chow down on perfectly-portioned and balanced meals three times a day and spend several hours a week hitting the gym. But if that sounds impossible to you, maybe you’ve been trying to suss out which heart-healthy habits are skippable.

Hint: It’s not the exercise.

Starting at age 30, physical inactivity has a greater influence on women’s heart disease risk than any other risk factor, including smoking, excess weight and high blood pressure, according to a new study in the British Journal of Sports Medicine.

Researchers looked at women from a large health study in Australia and found that compared with factors like high BMI, tobacco smoking, high cholesterol, diets low in fruits or nuts, and alcohol use, physical inactivity had the greatest impact.

Short version: While we wouldn’t give you the green light for any of those other factors, either (sorry not sorry!), you definitely can’t skip exercise.

Article courtesy of SELF: http://www.self.com/blogs/flash/2014/05/health-the-one-way-to-avoid-heart-disease.html

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Ways to Cut Calories

Cut the calories

  1. Picking poultry instead of beef
    Whether you’re buying beef or turkey, “look for labels that say the meat is at least 90 percent lean,” suggests Diane Henderiks, RD, the founder of Dishwithdiane.com.
  2. Adding hot sauce to everything
    Fresh peppers, red pepper flakes, and cayenne pepper add heat without any sodium,” Henderiks says. Miss the sauce? Try Tabasco, which contains a mere 35 milligrams of sodium per teaspoon, just 2 percent of the 2,300 milligrams most of us shouldn’t exceed in a day.
  3. Baking with gluten-free flour
    At the supermarket, scout out options made from brown rice, teff, or quinoa, such as those by Bob’s Red Mill and Arrowhead Mills, and make sure a serving provides at least two grams of fiber.
  4. Removing the chicken skin
    Don’t remove the skin until right before serving, and the chicken won’t need as much calorie-rich sauce, salad dressing, or mayo. The exception: If you’re making soup or a casserole, the fat from the skin will drain into the dish, Myrdal Miller warns, so peel it off it beforehand.
  5. Coating the pan with nonstick spray
    To cut down on the amount of spray you need, use nonstick pans for cooking and a silicone mat or parchment paper for baking whenever possible. Or forgo the stuff altogether: “You can substitute chicken broth when saut?ing vegetables,” says Christine Gerbstadt, MD, RD, a spokeswoman for the Academy of Nutrition and Dietetics. Just heat a few tablespoons in a pan and stir in the veggies, adding more liquid as needed until they’re cooked through.

Article courtesy of: http://www.fitnessmagazine.com/recipes/healthy-eating/tips/cooking-tips-for-weight-loss/?sssdmh=dm17.732352&esrc=nwffood041014

 

Alfredo Chicken and Broccoli

alfredo-chicken-and-broccoli-29200003rca-ssIngredients
  • 12    ounces   dried fettuccine or linguine pasta
  • 2    cups   fresh or frozen broccoli florets, thawed
  • 1    15 ounce jar  light Alfredo sauce
  • 2    tablespoons   purchased basil pesto
  • 1/2   cup   drained and sliced bottled roasted red sweet peppers
  • 2 – 3    tablespoons   milk (optional)
  • 6      Tyson® Grilled & Ready® Chicken Breast Fillets
  • 1 1/2   tablespoons   olive oil
  • 1    teaspoon   dried Italian seasoning, crushed
Directions
1.Cook pasta according to package directions. Add broccoli during the last 3-4 minutes of cooking. Drain; cover and keep warm.
2.In a medium saucepan combine Alfredo sauce and pesto. Stir in sweet peppers. Cook over medium heat, stirring occasionally, until heated through. Stir in cooked pasta and broccoli. If needed, add enough milk to reach desired consistency.
3.Meanwhile, brush Grilled & Ready® Chicken Breast Fillets with oil and sprinkle with Italian seasoning. Prepare in microwave according to package directions.
4.To serve, divide pasta mixture among serving plates. Top with chicken.
Serving Suggestion:

1.Sprinkle each serving with shredded Parmesan cheese and snipped fresh basil.

Nutrition information

Per Serving: cal. (kcal) 493, Fat, total (g) 15, chol. (mg) 79

Recipe courtesy of: recipe.com

A Healthy Recipe

fruit filled pancakeFruit-Filled Puff Pancakes

Ingredients

  • Nonstick cooking spray
  • 1/4 cup refrigerated or frozen egg product, thawed, or 1 egg
  • 2 tablespoons all-purpose flour
  • 2 tablespoons fat-free milk
  • 2 teaspoons cooking oil
  • Dash salt
  • 1 tablespoon reduced-sugar orange marmalade
  • 1 tablespoon orange juice or water
  • 1 small banana, sliced
  • 1/2 cup sliced fresh strawberries or fresh blueberries

Directions

  1. Preheat oven to 400 degree F. For pancakes, coat two 4-1/4-inch pie plates, 4-1/2-inch foil tart pans, or 10-ounce custard cups with nonstick spray. Set aside.
  2. In a medium bowl use a rotary beater or whisk to beat egg product or egg, flour, milk, oil, and salt until smooth. Divide batter among prepared pans. Bake in preheated oven for 25 minutes or until brown and puffy. Turn off oven; let stand in oven 5 minutes.
  3. Meanwhile, in a small bowl stir together marmalade and orange juice or water. Add banana and strawberries or blueberries; stir gently to coat. To serve, immediately after removing pancakes from oven, transfer to dinner plates. Spoon some of the fruit into center of each pancake. Makes 2 servings.

Nutrition Facts Per Serving:

Servings Per Recipe: 2
PER SERVING: 163 cal., 5 g total fat (1 g sat. fat), 138 mg sodium, 26 g carb. (3 g fiber), 5 g pro.

Recipe courtesy of: Diabetic Living

10 Minute Recipe

buffalo chicken salad

Buffalo Chicken Salad

Ingredients

  • 1/2 of a heart of romaine, sliced
  • 3/4 cup coarsely chopped cooked chicken breast
  • 2 tablespoons Buffalo wing sauce,* such as Wing Time® brand
  • 1 21 – gram wedge light blue cheese, such as Laughing Cow® brand, crumbled
  • 1/4 teaspoon cracked black pepper
  • 1 tablespoon bottled fat-free blue cheese salad dressing
  • 1 teaspoon fat-free milk
  • 1 stalk celery, cut into 4 sticks

Directions

  1. Arrange romaine on a plate or in a bowl. In a small microwave-safe bowl combine chopped chicken and wing sauce. Microwave on 100 percent power (high) for 40 to 50 seconds or until heated through. Spoon chicken mixture over romaine. Top with crumbled cheese and pepper. In a small bowl combine salad dressing and milk; drizzle over salad. Serve with celery sticks.

Tip

  • Test Kitchen Tip: Read the nutritional facts on the labels of the Buffalo wing sauces available at your grocery store and choose the sauce that’s lowest in sodium.

Nutrition Facts Per Serving:

Servings Per Recipe: 1
PER SERVING: 297 cal., 10 g total fat (3 g sat. fat), 99 mg chol., 596 mg sodium, 13 g carb. (3 g fiber, 4 g sugars), 37 g pro.

Recipe courtesy of: http://www.diabeticlivingonline.com/recipe/hot-wing-salad

Lemon Butter Chicken Breast

lemon battered chickenIngredients

6 medium boneless skinless chicken breast halves
1/2 cup all-purpose flour
1/2 teaspoon salt
2 teaspoons lemon pepper seasoning
1/3 cup butter
2 tablespoons lemon juice
Hot cooked rice or pilaf (optional)

Directions

1. Place each chicken breast half between two pieces of plastic wrap. Pound lightly into a rectangle about 1/4 to 1/8 inch thick. Remove plastic wrap. In a shallow bowl, combine the flour and salt. Coat chicken breasts with flour mixture. Sprinkle chicken breasts with lemon pepper.

2. In a 12-inch skillet cook the chicken breasts in the hot butter, half at a time, over medium-high heat for about 3 minutes on each side or until brown and no longer pink. Return all of the chicken to the skillet, overlapping chicken breasts slightly. Drizzle lemon juice over the chicken breasts. Cook for 2 to 3 minutes more or until pan juices are slightly reduced. Serve chicken and pan juices over hot cooked rice or pilaf, if desired. Makes 6 servings