Whether you prefer your chicken over lettuce, in a pasta dish, or on a bun, here are some flavor-packed ways to make grilled chicken great.
Grilled Chicken With Fruit Salsa
Combine lemon juice, soy sauce, fresh ginger, lemon pepper, and garlic to make a kickin’ marinade for grilled chicken. Fruit salsa adds sweetness, crunch, and a bit of fiber to this tropical dish.
Ingredients: Lemons, low-sodium soy sauce, ginger, lemon pepper, garlic, chicken breasts, cooking spray, pineapple, kiwifruit, oranges, mango, red onion, cilantro, cumin, salt, pepper, jalapeño peppers
Calories: 257
Grilled Chicken With BBQ Sauce
Marinating the chicken in olive oil, peppers, and onions creates a savory base for the tangy layer of barbecue sauce.
Ingredients: Olive oil, red onion, green bell pepper, barbecue sauce, chicken breasts, salt, pepper
Calories: 191
Mediterranean Chicken
You’ll get plenty of heart-healthy fats from the olives, plus 4 grams of filling fiber.
Ingredients: Chicken breast halves, lemons, honey mustard, fat-free, low-sodium chicken broth, whole-wheat couscous, pimiento-stuffed olives, kalamata olives, basil, olive oil, pepper
Calories: 318
Try one this week!
Monday, April 30, 2012
Wednesday, April 18, 2012
What is physical therapy?
Have you heard the term physical therapy and all you thought about was a major injury or surgery?
Yes, both of those are patients that you will see in physical therapy clinics but if you look a little deeper you will notice that there is a lot more that goes on within the clinics.
Per www.moveforwardpt.com (a great resource for physical therapy)
Physical therapists apply research and proven techniques to help people get back in motion. All physical therapists are required to receive a graduate degree – either a master's degree or a clinical doctorate — from an accredited physical therapist program before taking the national licensure examination that allows them to practice. State licensure is required in each state in which a physical therapist practices. They are trusted health care professionals with extensive clinical experience who examine, diagnose, and then prevent or treat conditions that limit the body's ability to move and function in daily life.
Physical therapy clinics employ Physical Therapists, Athletic Trainers, Physical Therapy Aides, Personal Trainers and Dietitians. All of these professionals can be part of your care in helping you increase mobility/motion, avoiding surgery and eliminating pain and medication.
I have been in the fitness industry for a long time but for the last month I have been working at a Physical Therapy clinic and taking in all that really goes on within our four walls. I have seen people in there working on getting better on many different levels.
Some things Physical Therapist can assist with - workers comp, falls, auto accident, sports injury, pre/post surgery, weight loss, arthritis, cardiac reconditioning, running analysis, chronic pain and more!
My advice to you if you are considering Physical Therapy:
1. Try it - In Minnesota most insurance companies will allow you to see a Physical Therapist for 90 days without a Doctors prescription. Physical Therapy is a great alternative to surgery and taking medication to control pain.
2. Look for a clinic with hours and location that works for you. A lot of the time you will be going 2-3x per week so its important that it can be convent for you.
3. Find a therapist with experience. Learning things in a book and in real life are way different. A therapist who has been around for a while will have probably seen you situation before and will know how to combat it.
4. Look for a clinic that offers ongoing services. How great to have your therapy and workouts in the same place. This is a good way to avoid future and re-injury.
5. Let me know if you have other questions or are looking for a Physical Therapist recommendation. My number one goal is to help people and I truly believe Physical Therapy can help.
Yes, both of those are patients that you will see in physical therapy clinics but if you look a little deeper you will notice that there is a lot more that goes on within the clinics.
Per www.moveforwardpt.com (a great resource for physical therapy)
Physical therapists apply research and proven techniques to help people get back in motion. All physical therapists are required to receive a graduate degree – either a master's degree or a clinical doctorate — from an accredited physical therapist program before taking the national licensure examination that allows them to practice. State licensure is required in each state in which a physical therapist practices. They are trusted health care professionals with extensive clinical experience who examine, diagnose, and then prevent or treat conditions that limit the body's ability to move and function in daily life.
Physical therapy clinics employ Physical Therapists, Athletic Trainers, Physical Therapy Aides, Personal Trainers and Dietitians. All of these professionals can be part of your care in helping you increase mobility/motion, avoiding surgery and eliminating pain and medication.
I have been in the fitness industry for a long time but for the last month I have been working at a Physical Therapy clinic and taking in all that really goes on within our four walls. I have seen people in there working on getting better on many different levels.
Some things Physical Therapist can assist with - workers comp, falls, auto accident, sports injury, pre/post surgery, weight loss, arthritis, cardiac reconditioning, running analysis, chronic pain and more!
My advice to you if you are considering Physical Therapy:
1. Try it - In Minnesota most insurance companies will allow you to see a Physical Therapist for 90 days without a Doctors prescription. Physical Therapy is a great alternative to surgery and taking medication to control pain.
2. Look for a clinic with hours and location that works for you. A lot of the time you will be going 2-3x per week so its important that it can be convent for you.
3. Find a therapist with experience. Learning things in a book and in real life are way different. A therapist who has been around for a while will have probably seen you situation before and will know how to combat it.
4. Look for a clinic that offers ongoing services. How great to have your therapy and workouts in the same place. This is a good way to avoid future and re-injury.
5. Let me know if you have other questions or are looking for a Physical Therapist recommendation. My number one goal is to help people and I truly believe Physical Therapy can help.
Wednesday, April 11, 2012
Lasagna anyone?!
Turkey Lasagna
Serves 9
Ingredients:
Vegetable oil spray
8-ounce package dried lasagna noodles
1 pound lean ground turkey breast
8 ounces button mushrooms
sliced 1/2c chopped onion
3 medium garlic cloves, minced
3c no-salt-added tomato sauce
2t dried basil, crumbled
1/2t dried oregano Pepper to taste
10-oz pkg frozen chopped spinach, thawed and squeezed dry
16oz fat-free or low-fat cottage cheese
Dash of nutmeg
8oz part-skim mozzarella cheese, shredded or grated
Directions:
-preheat the oven to 375 degrees F. Lightly spray a 13x9x2 inch baking dish with vegetable oil spray -prepare the noodles using the pkg directions, omitting the salt and oil
-meanwhile, in a large nonstick skillet over medium-high heat, stir together the turkey, mushrooms, onion, and garlic.
-Cook the turkey for 8-10 minutes, or until no longer pink -reduce the heat to low and cook, covered, for 3-4 minutes, or until the mushrooms have released their liquid. Increase the heat to high and cook, uncovered, for 2-3 minutes, or until the liquid evaporates
-stir in the tomato sauce, basil, oregano, and pepper. Reduce the heat to low. Cook for 5-6 minutes, or until heated through -in a large bowl, stir together the spinach, cottage cheese, and nutmeg
-to assemble in baking dish, layer, in order, 1/3 cooked noodles, ½ spinach mixture, 1/3 turkey mixture, and 1/3 mozzarella. Repeat. Finish with the remaining noodles, turkey, and mozzarella.
-Baked, covered, for 35-40 minutes, or until heated through
Nutrition Exchanges: 1.5 starch, 2 vegetable, 3 lean meat
Calories: 300 Protein: 29g Carbohydrates: 30g Fiber: 3g Fat: 5.5g Sodium: 339mg
Yummy!
Serves 9
Ingredients:
Vegetable oil spray
8-ounce package dried lasagna noodles
1 pound lean ground turkey breast
8 ounces button mushrooms
sliced 1/2c chopped onion
3 medium garlic cloves, minced
3c no-salt-added tomato sauce
2t dried basil, crumbled
1/2t dried oregano Pepper to taste
10-oz pkg frozen chopped spinach, thawed and squeezed dry
16oz fat-free or low-fat cottage cheese
Dash of nutmeg
8oz part-skim mozzarella cheese, shredded or grated
Directions:
-preheat the oven to 375 degrees F. Lightly spray a 13x9x2 inch baking dish with vegetable oil spray -prepare the noodles using the pkg directions, omitting the salt and oil
-meanwhile, in a large nonstick skillet over medium-high heat, stir together the turkey, mushrooms, onion, and garlic.
-Cook the turkey for 8-10 minutes, or until no longer pink -reduce the heat to low and cook, covered, for 3-4 minutes, or until the mushrooms have released their liquid. Increase the heat to high and cook, uncovered, for 2-3 minutes, or until the liquid evaporates
-stir in the tomato sauce, basil, oregano, and pepper. Reduce the heat to low. Cook for 5-6 minutes, or until heated through -in a large bowl, stir together the spinach, cottage cheese, and nutmeg
-to assemble in baking dish, layer, in order, 1/3 cooked noodles, ½ spinach mixture, 1/3 turkey mixture, and 1/3 mozzarella. Repeat. Finish with the remaining noodles, turkey, and mozzarella.
-Baked, covered, for 35-40 minutes, or until heated through
Nutrition Exchanges: 1.5 starch, 2 vegetable, 3 lean meat
Calories: 300 Protein: 29g Carbohydrates: 30g Fiber: 3g Fat: 5.5g Sodium: 339mg
Yummy!
Thursday, April 5, 2012
Did you know?
Did you know?
“Companies providing life and health insurance owned $1.9 billion worth of stock in the fast food industry as of June 11, 2009.
The investments were in the five largest fast-food corporations – Jack in the Box, McDonald’s, Burger King, Yum! Brands (KFC, Taco Bell, Pizza Hut and others), and Wendy’s/Arby’s.
The largest amount was invested in McDonald’s -- $1.2 billion.”
- MedPage Today WWW.MEDPAGETODAY.COM
What do you think of that?
What do you think of that?
10 Habits you can start today to help you lose weight!
Here are 10 habits you can start today to help jump start your weight loss.
1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.
2. If you fail to plan, plan to fail. You need a strategy for your meals and snacks. Pack healthful snacks for the times of day that you know you are typically hungry and can easily stray from your eating plan.
3. Always shop with a full belly. It's a recipe for disaster to go into the grocery store when you are hungry. Shop from a prepared list so impulse buying is kept to a minimum. Eating right starts with stocking healthy food in your pantry and refrigerator.
4. Eat regular meals. Figure out the frequency of your meals that works best in your life and stick to it. Regular meals help prevent binging.
5. Eat your food sitting down at a table, and from a plate. Food eaten out of packages and while standing is forgettable. You can wind up eating lots more than if you sit down and consciously enjoy your meals.
6. Serve food onto individual plates, and leave the extras back at the stove. Bowls of food on the table beg to be eaten, and it takes incredible will power not to dig in for seconds. Remember, it takes about 20 minutes for your mind to get the signal from your belly that you are full.
7. Eat slowly, chew every bite, and savor the taste of the food. Try resting your fork between bites and drinking plenty of water with your meals.
8. Don't eat after dinner. This is where lots of folks pack on the extra pounds. If you are hungry, try satisfying your urge with water or a piece of hard candy. Brushing your teeth after dinner helps reduce the temptation to eat again.
9. If you snack during the day, treat the snack like a mini-meal. The most nutritious snacks contain complex carbohydrates and a small amount of protein and fat.
10. Start your day with breakfast. It is the most important meal of the day. After a long night's rest, your body needs the fuel to get your metabolism going and give you energy for the rest of the day.
Good luck!!
1. Evaluate your eating habits. Are you eating late at night, nibbling while cooking, finishing the kids' meals? Take a look around, and it will be easy to identify a few behaviors you can change that will add up to big calorie savings.
Good luck!!
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