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Author: Meredith Mitchell

Sugar Challenge…Avoid it!

Sugar Challenge…Avoid it!

Hey McKinley!!

SUGAR!!  For this Healthy Habits Challenge we will be focusing on reducing everyone’s sugar intake.  As it stands today the average adult consumes 22tsp of sugar daily and the average child consumes 32tsp of sugar DAILY!  One tsp of sugar equals about 5g which means the average adult consumes 110g.  There are obvious reasons why we need to avoid refined sugar like obesity, but it has also been linked to heart disease, metabolic syndrome, cancer and several other diseases.  Other than the taste (which unfortunately the more you eat it the more you want it and THINK you NEED it) nothing good ever comes from refined sugar.

The American Heart Association recommends consuming NO MORE than 9tsp or 45g of sugar daily for men and 6tsp or 30g of sugar daily for women.  I know these numbers may seem impossible to stay under considering there is sugar in almost everything we eat but it is possible.  For the last 6 months I have consistently stayed under 40g of sugar give or take some.  I do have a cheat day where I will consume more sugar than usual but not too much because I end up paying for it the next day with a kickin’ headache and an overall sluggish feeling.  That feeling tends to be motivation enough for me to avoid sugar.  The types of sugars they are recommending we avoid are refined sugars:
~ doughnuts, cakes, cookies, pastries, ice cream
~ white bread
~ soda, energy drinks, sports drinks, specialty coffees
~ the list goes on but you get the idea

The acceptable sugars are those that come from:
~ fresh and frozen fruit or fruit purees
~ fresh or frozen veggies
~ fruit juice (not from concentrate)
~ honey
~ agave nectar

Some of you may be thinking “No problem, I’ll just stick to “diet” food and drinks”.  Well, you could do that but beware of the artificial sweeteners because some will do more harm than you think.  Over a year ago I posted a video about diet pop and weight gain, watch it again to refresh your memory:
http://www.youtube.com/watch?v=hpoAtwVyzZI

Sweeten your food with honey, agave nectar, stevia or truvia.

For this challenge I would like you to keep track of ALL sugar grams you consume, fruit and veggies included.  To earn 1 point you will need to keep your daily sugar intake below 60g.  To earn 2 points you will need to keep your daily sugar intake below 40g.  Later this week I will email a list of foods and drinks with their sugar content so you will have some point of reference.  Start rounding up your team today and designate 1 person to keep track of your points.  The winning team will receive a gift card to their choice of restaurant for a victory lunch (McDonald’s is NOT an option!)  The challenge will start on Monday May, 13th 2013 and end on Monday June, 10th 2013.  Good luck to you all and email me with any questions.  Have an AWESOME afternoon!!

Yours in Health and Wellness,

Meredith Mitchell

Protein Powders

Protein Powders

Hey McKinley,

One of the easiest ways to increase your protein intake is buy incorporating a shake or a bar into your diet.  If you choose to do that, it’s a good idea to alternate between 2 or 3 different protein powders because it’s possible to develop an allergy to a certain source of protein if that’s the only source you consume.  I drink a protein shake every morning for breakfast with coconut milk.  I alternate between a whey protein and 2 different types of vegan protein powders and one is strictly a pea protein.

You can choose to prepare your protein shake by just using a “shaker” (this is what I use in the morning) or you can use a blender and make your shake as exciting as you want!  I know this is hard to believe, but not all protein powders taste delicious :).  This is why I would encourage you to get a blender and keep some yummy fixins’ at work so you can make an absolutely delicious breakfast, lunch or mid-day snack.  Yoplait has individually packaged frozen smoothie mixes with frozen fruit and yogurt chunks.  Just add your protein powder and choice of milk to make your perfect shake.
http://www.viewpoints.com/Yoplait-Frozen-Smoothie-Mix-Triple-Berry-reviews

Adding a protein shake to your daily routine can also save you money.  The MOST you’ll spend on a protein shake with frozen fruit, yogurt, milk and a high quality protein powder is $3.25 and you’ll still feel full 2 hours later!!

Here are some protein powder options:

~ Sun Warrior Raw Vegan Protein

http://www.amazon.com/Sun-Warrior-Blend-Protein-Vanilla/dp/B00CQ7QAEA/ref=sr_1_7?ie=UTF8&qid=1387838159&sr=8-7&keywords=sunwarrior+warrior+blend+raw+protein

~ Vega Sport Performance Protein
http://www.amazon.com/Vega-Sport-Performance-Protein-Vanilla/dp/B005H6UCHS/ref=sr_1_1?ie=UTF8&qid=1367521996&sr=8-1&keywords=vega+sport+protein

~ Pure Pea Protein by Swanson
http://www.amazon.com/100%25-Pure-Protein-grams-Pwdr/dp/B0017OFSDW/ref=sr_1_4?s=hpc&ie=UTF8&qid=1367522061&sr=1-4&keywords=pea+protein+powder

~ Olympian Labs Pea Protein
http://www.amazon.com/Olympian-Lab-Protein-Chocolate-821-04-Grams/dp/B005DG36T8/ref=pd_sim_hpc_4

~ Garden of Life RAW Protein Powder
http://www.amazon.com/Garden-Life-Organic-Protein-Grams/dp/B0031JK96C/ref=sr_1_10?s=hpc&ie=UTF8&qid=1367522527&sr=1-10&keywords=rice+protein+powder

~ Jay Robb Whey Protein
http://www.amazon.com/Jay-Robb-Enterprises-Vanilla-powder/dp/B0001OP0XW/ref=pd_sim_hpc_3

~ ORAC Energy Protein Greens
http://www.amazon.com/Paradise-Herbs-Energy-Protein-Powder/dp/B004YW8L3S/ref=sr_1_3?s=hpc&ie=UTF8&qid=1367522949&sr=1-3&keywords=paradise+herbs+orac+energy+greens

~ About Time Whey Protein

http://www.vitacost.com/about-time-whey-protein-isolate

~ Bluebonnet Whey Protein (comes from grass fed cows)

Bluebonnet Whey

~ MRM Veggie Elite Protein Powder

http://www.vitacost.com/mrm-veggie-elite-performance-protein-chocolate-mocha-2-4-lbs

Let me know if your interested in some protein shake recipes and I will put some together.  Also, if you have a recipe of your own that is delicious please email me so I can share it with everyone!  Thanks so much and have a fabulous afternoon!!

Yours in Health and Wellness,

Meredith

Best Choices for Frozen Entrees!

Best Choices for Frozen Entrees!

Hey Mckinley!

I would love to be able to cook healthy and delicious meals 3 times a day but it’s just not possible.  Sometimes I’ll pick up something from the hot bar or salad bar at whole foods and other times I’ll choose a frozen entree.  There are a lot of frozen entrees to choose from out there but many of them are far from being considered healthy.  Below is a list of 20 entrees that would be a good selection depending on your dietary needs.  Two things to keep in mind when looking for the right entree:

~ Choose entrees with a sodium content of 600mg or less
~ Choose entrees with at LEAST 8g of protein

Click the link to read an article about frozen entrees and for the nutrition info for the entrees listed below:
http://www.webmd.com/diet/features/top-12-healthy-frozen-dinners

1. Kashi Mayan Harvest Bake


2. Healthy Choice Cajun Style Chicken and Shrimp


3. Lean Cuisine Sundried Tomato Pesto Chicken


4. Healthy Choice Pumpkin Squash Ravioli


5. Kashi Black Bean Mango


6. Lean Cuisine Beef Chow Fun


7. Healthy Choice Sweet Asian Pot stickers


8. Smart Ones Lasagna Bake with meat sauce

9. Kashi Chicken Pasta Pomodoro


10. Smart Ones Cranberry Turkey Medallions


11. Kashi Sweet and Sour Chicken


12. Healthy Choice Roasted Beef Merlot


13. Kashi Chicken Florentine


14. Amy’s Light & Lean Spinach Lasagna


15. Lean Cuisine Santa Fe Style Rice & Beans


16. Healthy Choice Golden Roasted Turkey Breast


17. Smart Ones Chicken Marsala


18. Lean Cuisine Cafe Classics Steak Tips Portabella


19. Amy’s Light and Lean  Black Bean Cheese Enchilada


20. Healthy Choice Portabello Spinach Parmesan

Enjoy the rest of your day!!

Chicken and Prosciutto Salad with Arugula and Asiago

Chicken and Prosciutto Salad with Arugula and Asiago

 

Photo: Johnny Autry; Styling: Leigh Ann Ross Photo by: Photo: Johnny Autry; Styling: Leigh Ann Ross

Chicken and Prosciutto Salad with Arugula and Asiago

A weekday dinner gets very easy and very tasty with this standout Chicken and Prosciutto Salad with Arugula and Asiago.

Cooking Light APRIL 2012

  • Yield: Serves 6 (serving size: about 2 cups)
  • Total:20 Minutes

Ingredients

  • 2 (1-ounce) slices sourdough bread, cut into 1/2-inch cubes
  • Cooking spray
  • 1/2 teaspoon dried basil
  • 1/8 teaspoon garlic powder
  • 3 tablespoons extra-virgin olive oil, divided
  • 2 ounces very thin slices prosciutto, chopped
  • 2 tablespoons fresh lemon juice
  • 1/4 teaspoon salt
  • 2 (5-ounce) packages baby arugula
  • 1 1/2 ounces Asiago cheese, shaved and divided (about 1/3 cup)
  • 6 ounces shredded skinless, boneless rotisserie chicken breast
  • 1 cup grape tomatoes, halved

Preparation

1. Preheat oven to 425°.

2. Place bread cubes on a baking sheet, and lightly coat with cooking spray. Add basil and garlic powder; toss well. Place bread mixture in preheating oven; bake for 8 minutes or until crisp.

3. Heat a large nonstick skillet over medium-high heat. Add 1 teaspoon oil to pan; swirl to coat. Add prosciutto; sauté 4 minutes or until prosciutto is crisp. Drain on paper towels.

4. Combine remaining 2 tablespoons plus 2 teaspoons oil, juice, and salt in a small bowl; stir well with a whisk. Place arugula, half of cheese, and juice mixture in a large bowl; toss well to coat. Divide arugula mixture evenly among 6 plates; divide chicken, prosciutto, tomatoes, remaining cheese, and croutons evenly over salads.

Note:MyRecipes is working with Let’s Move!, the Partnership for a Healthier America, and USDA’s MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

Edit ZIP/Local Stores

Select local deals to print with this recipe:

Store/Ingredient Price/Expiration Unit Cost
Kmart – Pam Cooking Spray for Grilling, High Temperature Formula 2 For $6.00 Valid through 12/30 $0.60/oz
Kroger – Tomatoes Grape, Organic 2 For $6.00 Valid through 01/05 $0.00/oz
Meijer – Lemons Bag 2 lb For $4.00 Valid through 01/04 $0.06/oz
Meijer – Pam Cooking Spray No-Stick, Original $2.49 Valid through 01/04 $0.42/oz
Trader Joe’s – Trader Joe’s Extra Virgin Olive Oil Black Truffle-flavored $4.99 Valid through 01/31 $0.59/oz
* Local deal prices and availability may vary by store
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Nutritional Information

Amount per serving

  • Calories: 193
  • Fat: 11.5g
  • Saturated fat: 2.9g
  • Monounsaturated fat: 5.8g
  • Polyunsaturated fat: 1.3g
  • Protein: 14.4g
  • Carbohydrate: 8.9g
  • Fiber: 1.5g
  • Cholesterol: 37mg
  • Iron: 1.4mg
  • Sodium: 481mg
  • Calcium: 142mg
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