Fruit and Veggie Challenge Results

Here's a summary of the combined servings for each day from those that participated:

 

If you didn't get a change to participate this time around, don't fret! The Fruit and Veggie Challenge will be return...;-)

Vegetable Bean Tostadas Recipe

Thanks, Naye for passing along this recipe!

Vegetable Bean Tostadas

Preparation Time: 30 minutes
Number of Servings: 6
Cups of Fruits and Vegetables Per Person: 2

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Ingredients

• 6 flour tortillas
• 1/2 cup fat free cottage cheese
• 1/4 tsp salt
• 3 Tbsp lemon juice
• 15 oz can garbanzo beans, rinsed and drained
• Nonstick cooking spray
• 1/4 cup onion, minced
• 1 garlic clove, mince
• 1/4 cup fresh parsley, chopped
• 2 Tbsp fresh cilantro
• 1 tbsp sesame seeds, toasted
• 2 cups cucumber, thinly sliced
• 3 cups fresh spinach, shredded
• 3 cups tomato, chopped
• 6 Tbsp fat free sour cream
• 1 Tbsp green onions, finely chopped

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Directions

1. Arrange tortillas in single layer on baking sheet.
   
2. Bake at 350°F for 6 minutes on each side or until crisp.
   
3. Let cool on wire rack.
   
4. Place cottage cheese, salt, lemon juice, and garbanzo beans in a blender or food processor; process until smooth.
   
5. Spoon mixture into a bowl; set aside.
   
6. Coat nonstick skillet with cooking spray.
   
7. Place over medium-high heat and add onion and garlic; sauté until tender.
   
8. Add onion mixture, parsley, cilantro, and sesame seeds to bean mixture, stirring well.
   
9. To serve: spread bean mixture evenly over each tortilla.
   
10. Top with cucumber, spinach, tomato, sour cream, and green onion. 

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Nutrition Facts

Serving Size: 1/6 of recipe

Amount Per Serving
Calories 240
Calories from Fat 40 % Daily Value (DV)*
Total Fat 5g 7%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 340mg 14%
Total Carbohydrate 39g 13%
Dietary Fiber 6g 24%
Sugars 6g
Protein 11g
Vitamin A 40%
Vitamin C 50%
Calcium 15%
Iron 30%
* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**
Fruit: 0
Vegetables: 1
Meat: 1
Milk: 0
Fat: 0
Carbs: 2
Other: 0
** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included. Source: 5 A Day for Better Health: cdc.gov

Why Sitting Is Bad for You – 6 Tips to Move More & Improve Health

Why Sitting Is Bad for You – 6 Tips to Move More & Improve Health

By Heather Levin
From http://www.moneycrashers.com/why-sitting-bad-health/

Think about how much time you spend each day sitting down. You may sit down throughout the entire working day at a desk in front of a computer. You sit during your commute to and from work. And you sit when you’re watching TV in the evening, or surfing the web.

ABC News reports that many of us spend up to 15 and a half hours sitting down every day. Furthermore, research suggests that even if you exercise regularly, this much sitting could have a major impact on your health.

In a study published in the British Journal of Sports Medicine, researcher Elin Ekblom-Bak found that prolonged bouts of sitting are strongly associated with obesity, abnormal metabolism, diabetes, metabolic syndrome, cardiovascular disease, cancer, and an increased risk of early mortality. And these risks do not decrease, even if you exercise daily. Simply put, even if you get up and run for an hour each morning, and then you sit at a desk at work for the next 10 hours, and then sit in front of the TV for another 3 hours, you’re just as much at risk for developing these conditions as someone who didn’t exercise at all.
Another study, conducted by Dr. Rikke Krogh-Madsen with the Centre of Inflammation and Metabolism in Copenhagen, and quoted in Inc. Magazine, found that healthy individuals who were forced to reduce their daily steps from 6,000 to 10,000 steps down to just 2,000 steps had a 60% increase of insulin in their blood in just two weeks. Higher insulin in the blood leads to an increased risk of cancer and obesity. They also gained an average of 7% abdominal fat. Again, these changes occurred within two weeks of increased sitting. Our bodies simply aren’t designed to sit all day.

Why Sitting Is Harmful
Your body goes through certain physiological changes when it’s not being used. For instance, when the bigger muscles in the lower half of your body aren’t working, the inactivity sends a signal to your brain that changes your metabolism. These changes cause an increase in your blood sugar levels, and a 90% decrease in the amount of stored fat that’s used as fuel in your body. This, in turn,  has a number of ill effects, from obesity to an increased risk of cancer later in life.

Sitting also causes the electrical activity in your muscles to slow down: When seated, your body only burns one calorie per minute. This is merely one-third of what it burns when walking.

How to Sit Less & Stay Active
I should stress again that even if you exercise every day, you’re still doing damage to your health by sitting for 10 or more hours a day, as prolonged sitting is harmful regardless. The good news is that reducing your sitting time is relatively easy to do – it just takes some changes in your routine, especially when you’re at work.

1. Use a Standing Desk
A standing desk is exactly what it sounds like: a desk that’s situated at a height comfortable for you to use while standing. It’s a simple concept, and many people are making the switch to standing desks. Not only do these desks help you stay focused (it’s harder to slump over and zone out when you’re standing), they also enable you to burn calories when normally you’d be sitting sedentary.
You don’t have to go out and invest in a standing desk, as IKEA sells several models of cheap desks that can easily be adjusted to standing heights. There are also some unique ideas that show you how to modify your current desk to standing height. For instance, you could raise your desk by putting crates or sturdy boxes beneath each of the legs.
Keep in mind that these ideas work best at home. You could ask your boss if he or she would reimburse you for a standing desk, especially if you explain that you’ll likely be more productive as a result.
You could also consider using an exercise ball chair instead of a regular chair. Exercise balls – or “stability balls” – force you to make tiny movements throughout the day to keep your balance. Although you’re still technically sitting, doctors call it “active sitting,” since you’re regularly moving. I use an exercise ball myself and love it; my core and back have gotten very strong, and moving and bouncing all day helps me keep focused and energized.

2. Drink From Small Cups
You need to get up more frequently at the office if you use a small cup for coffee or water. I use this trick myself during the workday, as I find having to get up often to refill my water just means I’m moving more than I would if I were using a large mug.

3. Take Movement Breaks
Make it a goal to get up from  your desk and move every 15 to 20 minutes, or for 5 to 10 minutes every hour. It can be useful to use a timer to help you remember to move. Walk around your office when you’re on the phone, walk down the hall to ask your colleague a question instead of using IM, or just do some stretches. These are all easy ways to sneak a workout into your day. You can also do yourself a favor by not eating lunch at your desk, and then taking a walk immediately afterward.

4. Stand Up in Meetings
If you’re in a management or leadership role, encourage your team to stand instead of sitting during meetings. Not only will the meeting likely be shorter, all of you will move more during the day as a result. Better yet, hold a walking meeting outside. If you’re not in a position to conduct a standing meeting, ask your boss if he or she would consider conducting standing meetings more often.

5. Stop Watching TV
The amount of time Americans spend watching TV every day continues to increase – more than five hours per day on average. One of the best things you can do for your body (and your wallet), is to stop watching TV. Instead, use that time to move. Clean your house, play with your kids, or take your dog for a walk. There are endless things you can do that are far healthier than sitting on the couch.
When you do watch TV, make an effort to get up and move during commercial breaks. Stretch, do some squats, or walk up and down the stairs. These small movements might not seem like they make much of a difference, but they really do. It’s not how long you move during these breaks, or even how you move – it’s how often you move that counts.

6. Avoid ConvenienceIt is largely our society’s love affair with convenience that has gotten us into this mess. We’re moving far less than we used to even 50 years ago. You can easily work more movement into your day by avoiding technological conveniences  and doing things the old-fashioned way.

For instance, don’t use instant messenger to talk to colleagues – walk over to their desk if need be. Skip the elevator and take the stairs. Don’t roll on your chair to grab a file – get up and walk over. If you commute by bus or train to work, get off a stop early and walk the rest of the way.

Other changes at home can help you move more. For instance, don’t use a water hose to “sweep” your driveway. Instead, use a broom. Instead of piling your arms full of things to take upstairs, take one item at a time. Even better, save these chores to “interrupt” your TV time in the evenings.

Final Word
Many people can’t avoid sitting for the majority of the day. However, you can improve your health by moving more at regular intervals.

Keep in mind that if you’re not doing any exercise at all, adopting a standing desk right away won’t be the best idea. This is because your body isn’t used to moving or standing all day, and you’d likely experience fatigue or discomfort by making such a dramatic change so quickly.

Instead, start small and slowly work your way up to more movement. And remember, moving more during the day is definitely worth the effort. WebMD cites a study that followed Australians’ habits for six years. Researchers found that those who watched more than four hours of TV per day were 80% more likely to die of heart disease than those who watched less than two hours per day. One of the best things you can do for your health is turn off the TV, and move more.

What do you during the day to break up your sitting?

Fruit and Veggie Challenge: Day Seven

Welcome to the FINAL Day of the Fruit and Veggie Challenge!

Hopefully this week has left you feeling better than ever. :-) In case you don't "feel it" just yet, here are the benefits your body is getting:

A diet rich in colorful fruits and vegetables contributes to a healthy body and healthy weight. Fruits and vegetables contain unique compounds that help ward off chronic disease. Fresh produce can also provide you with energy to fuel your days without saturated fats, sodium, added sugars or trans fats.

Significance

The American Heart Association recommends consuming at least 4½ cups of fruits and vegetables daily. The U.S. Department of Agriculture, or USDA, MyPyramid recommends even more as a minimum, with 1½ cups of fruit and 2½ cups of vegetables daily. Just 11 percent of Americans consume two servings of fruit and three servings of vegetables daily, reports "Scientific American" in a March 19, 2007, issue.

Disease Prevention

The USDA reports that a healthy diet that includes ample amounts of fruits and vegetables can reduce your risk for developing stroke, heart disease, diabetes and some cancers. The potassium found in fruits and vegetables can offset bone loss and prevent the development of kidney stones. Fruits and vegetables contain compounds in unique ratios, such as antioxidants, sterols, phytochemicals, flavonoids and lignans, that cannot be duplicated in supplements.

Weight Control

Most fruits and vegetables are low in calories and fat. Snacking on watery, fibrous vegetables instead of more calorie-dense foods such as pretzels, chips or candy can help you keep your calorie intake under control and prevent weight gain. Fruits satisfy a sweet tooth and offers more nutrients and fewer calories and less fat than most desserts such as cakes, cookies or ice cream.

Fiber Benefits

Fruits and vegetables contain high amounts of fiber. The American Dietetic Association, or ADA, recommends Americans consume at least 25 g of fiber daily if you are a woman younger than 50 years of age and 38 g daily if you are a man younger than 50 years of age. Your needs are lower, 21 g for women and 30 g of men, after 50 years of age. Fiber is one of the elements in fruits and vegetables that helps to fight heart disease and diabetes. In addition, fiber keeps your digestive tract running smoothly. The ADA says just 2 cups of fruit and 2½ cups of vegetables daily help you meet your fiber requirements.

Weight Control

Most fruits and vegetables are low in calories and fat. Snacking on watery, fibrous vegetables instead of more calorie-dense foods such as pretzels, chips or candy can help you keep your calorie intake under control and prevent weight gain. Fruits satisfy a sweet tooth and offers more nutrients and fewer calories and less fat than most desserts such as cakes, cookies or ice cream.

Fiber Benefits

Fruits and vegetables contain high amounts of fiber. The American Dietetic Association, or ADA, recommends Americans consume at least 25 g of fiber daily if you are a woman younger than 50 years of age and 38 g daily if you are a man younger than 50 years of age. Your needs are lower, 21 g for women and 30 g of men, after 50 years of age. Fiber is one of the elements in fruits and vegetables that helps to fight heart disease and diabetes. In addition, fiber keeps your digestive tract running smoothly. The ADA says just 2 cups of fruit and 2½ cups of vegetables daily help you meet your fiber requirements.

Read more: http://www.livestrong.com/article/321669-what-are-the-health-benefits-of-eating-more-fruits-vegetables/#ixzz28Leof7ct


FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Six

Hearty Vegetable Lasagna

(from http://allrecipes.com/recipe/hearty-vegetable-lasagna/detail.aspx?event8=1&prop24=SR_Title&e11=hearty%20vegetable%20lasagna&e8=Quick%20Search&event10=1&e7=Home%20Page)

Ingredients:

 1 (16 ounce) package lasagna noodles

 1 pound fresh mushrooms, sliced

 3/4 cup chopped green bell pepper

 3/4 cup chopped onion

 3 cloves garlic, minced

 2 tablespoons vegetable oil

 2 (26 ounce) jars pasta sauce

 1 teaspoon dried basil

 1 (15 ounce) container part-skim ricotta cheese

 4 cups shredded mozzarella cheese

 2 eggs

 1/2 cup grated Parmesan cheese

Directions

1. Cook the lasagna noodles in a large pot of boiling water for 10 minutes, or until al dente. Rinse with cold water, and drain.
2. In a large saucepan, cook and stir mushrooms, green peppers, onion, and garlic in oil. Stir in pasta sauce and basil; bring to a boil. Reduce heat, and simmer 15 minutes.
3. Mix together ricotta, 2 cups mozzarella cheese, and eggs.
4. Preheat oven to 350 degrees F (175 degrees C). Spread 1 cup tomato sauce into the bottom of a greased 9x13 inch baking dish. Layer 1/2 each, lasagna noodles, ricotta mix, sauce, and Parmesan cheese. Repeat layering, and top with remaining 2 cups mozzarella cheese.
5. Bake, uncovered, for 40 minutes. Let stand 15 minutes before serving.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Five

I love a good chickpea salad...

Chickpea Salad with Red Onion and Tomato

(from http://allrecipes.com/recipe/chickpea-salad-with-red-onion-and-tomato/detail.aspx)

" Chilling makes all the difference in this great salad. And the generous splash of olive oil and lemon juice brings out all the great veggie flavors. The chick peas add variety and a nice texture."

Ingredients:

19 ounces garbanzo beans, drained

 2 tablespoons red onion, chopped

 2 cloves garlic, minced

 1 tomato, chopped

 1/2 cup chopped parsley

 3 tablespoons olive oil

 1 tablespoon lemon juice

 salt and pepper to taste

Directions

In a large bowl, combine the chickpeas, red onion, garlic, tomato, parsley, olive oil, lemon juice and salt and pepper to taste. Chill for 2 hours before serving. Taste and adjust seasoning. Serve.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Four

Here's a tasty snack to help get a few servings in.

Healthy Fruit Pizza

By White Rose Child (from http://low-cholesterol.food.com/recipe/healthy-fruit-pizza-312076)

Ingredients:

Serves: 4

2 whole wheat pita bread (the small ones, about 8 inches around)

1/3 cup apple butter (homemade is best, but storebought's fine too)

1 kiwi, peeled (or just scooped out)

4 large strawberries, hulled and sliced

1/2 apple, thinly sliced (any variety)

cinnamon, to taste Directions:

1.       Place pitas on a baking sheet. Preheat the oven to 300.

2.       Spread the apple butter fairly thickly over the undersides of the whole pita breads.

3.       Arrange the apple around the perimeter of the pita. Next put a circle of kiwi slices, then some strawberries. Place a kiwi or berry slice in the center.

4.       Sprinkle with cinnamon- I like lots!

5.       Bake on the center rack for about 15-20 minutes, till the fruit is softened. Slice in half and serve. Would be nice with some yogurt on the side.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Three

Top 10 Healthy Ways to Cook Fruits & Vegetables

September 26, 2012

(From: http://www.fruitsandveggiesmorematters.org/top-10-healthy-ways-to-cook-fruits-and-vegetables)
Cook It Up the Healthy Way

Bake …

1. Sweet potato fries by cutting up into slices and seasoning with olive oil, cayenne pepper and a dash of salt.
2. Peaches for a sweet snack. Slice in half, drizzle on some honey and sprinkle with ginger and pecans.
3. Winter squash. Drizzle with olive oil and sprinkle with cinnamon.
4. A potato for lunch. Top with broccoli and a sprinkle of cheese.
5. An apple for dessert. Fill the core with dried fruit and nuts.

Boil …

1. Diced or crushed tomatoes in a vegetable or chicken broth for the base of a homemade tomato soup! Add fresh herbs and spices to make your own unique recipe.
2. Apples with lemon juice and cinnamon. Mash up and serve warm or chilled.
3. Turnips and potatoes. Mash them together and season with salt and pepper.
4. Kale, and add a handful of chopped currants, salt and pepper.
5. Butternut squash and season with salt, pepper and a drizzle of olive oil.

Steam …

1. Artichokes for a long time (about an hour) to get flavorful leaves perfect for dipping! Try them with a tasty almond pate.
2. Any of your favorite vegetables with citrus juice and zest added to the water to create bold, new flavors. Try lemon juice with spinach, orange with broccoli or grapefruit with carrots!
3. A medley of vegetables and season with some herbs. Serve over couscous.
4. Cabbage, and season with caraway seed, salt and pepper.
5. Green beans with chopped onion. Add a clove of garlic to cooking water.

Stir-Fry …

1. Pineapple and mango in a honey ginger sauce for a perfect topping to low- or fat-free ice cream.
2. Zucchini, yellow squash, diced tomatoes and mushrooms with olive oil and herbs. Add some diced jalapeno for an extra kick and serve over brown rice.
3. Broccoli in olive oil and chopped garlic. Add some capers for extra zip.
4. Frozen mixed veggies. Add a dash of low sodium soy sauce, or flavor with herbs.
5. Onions, peppers, zucchini, corn and jicama. Throw in some red or black beans. Season with your favorite salsa to give it a Southwestern flair. Serve over rice.

Sauté …

1. Pear and apple slices (peeled) in a skillet with a little butter until tender. Add marmalade and orange slices, remove from heat and serve for a fruity dessert.
2. Cauliflower with nutmeg and oil after pre-steaming for a tasty twist on an old veggie.
3. Spinach with garlic and olive oil.
4. Green and yellow summer squash with onion and garlic. Season with salt and pepper, and sprinkle with Parmesan cheese. For a different twist, add chopped tomato and basil.
5. A variety of different colored peppers with onion. Serve as a side dish.

Roast …

1. Red peppers in the oven at 450°, turning every 15 minutes until done (blackened skins). Peel off the skin and slice them, then drizzle in oil and garlic and refrigerate. A Perfect addition to any salad, sandwich or antipasto dish!
2. Whole red potatoes in the oven after tossing them in a mixture of olive oil, garlic and rosemary until tender for a mouth-watering side to any meal!
3. Some winter vegetables cut in large pieces – parsnips, turnips, rutabaga, beets, sweet potato are some good choices. Coat lightly with olive oil, sprinkle with your favorite herbs, and roast at 425° for 30-40 minutes until tender and browned.
4. Brussels sprouts drizzled lightly with olive oil, and sprinkled with salt. Magnifique!
5. Thin slices of sweet potato to make chips.

Grill …

1. Mushrooms, bell peppers, onions and tenderloin for the perfect summer kabobs.
2. Corn on the cob. Peel and coat in a mix of seasonings such as oregano, pepper, onion and chili powders and salt with a touch of butter to help it stick. Wrap in aluminum foil and grill until tender.
3. Pineapple, peaches or mango. Top with a dollop of low-fat ice cream, frozen yogurt or sherbet.
4. Asparagus and add to a salad of mixed greens, roasted peppers and toasted nuts.
5. Some eggplant, zucchini and portabella mushrooms to use in a wrap.

Stew …

1. Pears. Peel and core and stew gently in cinnamon, sugar and water until tender. Perfect for an after-dinner treat!
2. Cabbage with tomatoes and garlic to serve over rice for a unique side dish to any meal!
3. Classic stew vegetables such as potatoes, carrots, green beans, celery, onions in canned tomato sauce. Substitute canned beans like kidney beans or black beans for meat.
4. Frozen corn, onions, peppers, celery, and salsa. Serve over rice. Add some red or black beans and call it a meal!
5. Canned tomatoes, eggplant, peppers, and chickpeas. Add oregano and top with sliced olives.

Blanch …

1. Almonds in water for 15 seconds and peel for a new twist on a healthy snack.
2. Basil and parsley leaves. Blend together with olive oil, pine nuts, garlic and a little lemon juice for a great pesto!
3. Broccoli and cauliflower to use on a vegetable platter for snacks and appetizers.
4. Broccoli rabe in salted water to reduce bitterness. Then cook like broccoli.
5. Carrots, cauliflower, green beans, asparagus and broccoli. Marinate in your favorite low-fat vinaigrette and serve cold. If desired, add other veggies like onions, mushrooms and peppers.

Microwave …

1. Any of your favorite chopped veggies in a bowl with an egg or two for a quick, nutritious breakfast.
2. Cranberries and orange zest with a little sugar and water to make a sweet cranberry relish.
3. Frozen or canned vegetables on those busy nights.
4. Spaghetti squash by cutting in half lengthwise and putting face down in a dish with water. Scoop out squash and serve like spaghetti with tomato sauce and/or Parmesan cheese.
5. A potato for lunch and top with low-fat cottage cheese and chives.

 

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day Two

Try this yummy salad as a side dish with dinner tonight!

Zesty Broccoli and Cauliflower Salad

 

· 2 cups fresh broccoli florets

· 2 cups cauliflower, chopped

· 1 red onion, sliced in rings

· 1/2 cup zesty Italian dressing

· 1/4 cup sunflower seeds

Directions

1. In a mixing bowl, combine the broccoli, cauliflower, onions and dressing. Toss, cover and refrigerate. Sprinkle with sunflower seeds before serving.

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

Fruit and Veggie Challenge: Day One

MyPlate & What is a Serving of Fruits and Vegetables?
Fill Half Your Plate

Making It Simple: The Half-Your-Plate Concept

 

What does a serving of broccoli look like? How many baby carrots are in a cup? Even the most well-versed nutrition professionals don’t have all these measurements memorized! So let’s make it easier: fill half your plate with fruits and vegetables at each meal or eating occasion.

 

Making fruits and vegetables the focal point of every meal will help you meet your recommended amount each day—and you won’t have to do all the math!

 

The new healthy MyPlate icon developed by the USDA supports this concept … fill half your plate with colorful fruits and vegetables at every meal! Check out our About the Buzz article for the details of MyPlate and what it means to you.

 

FILL OUT YOUR SURVEY HERE: https://docs.google.com/spreadsheet/viewform?fromEmail=true&formkey=dDBMSWtrbDUxM3pCSDZuUVNHcjgydlE6MQ

One Week Fruit and Veggie Challenge!!

Welcome to a challenge within a challenge. I hope that everyone has been finding the challenge and the blog helpful. Even if you aren't filling out the survey each week, hopefully the goals have made you more mindful of your health and fitness.

Tomorrow we will kick off a 7-day Fruit and Veggie Challenge! This was done at my job and I think it is a great way to get more healthy foods into our diet.  The challenge is simple: get 8 servings of fruits/vegetables each day for 7 days.

Why?
The CDC and the Produce for Better Health Foundation have launched a national campaign with the message, "Fruits & Veggies -- More Matters."
The new slogan replaces the old "5 a Day" campaign, which dates back to the early '90s. The reason? Under the U.S. government's latest food guidelines, five servings of fruits and vegetables may not be enough. Adults need anywhere from 7-13 cups of produce daily to get all the health benefits of fruits and vegetables -- including possible protection against obesity, heart disease, type 2 diabetes, and cancer.
(from http://www.webmd.com/food-recipes/features/fruits-veggies-more-matters)
What is a serving?
The United States Department of Agriculture (USDA) sets a serving size for fruit or vegetables to be equal to about one-half cup. Greens like spinach and lettuce have a serving size equal to one full cup. One serving of sliced fruit is equal to one-half cup; however a single piece of fruit, such as an apple or an orange counts as one serving.

Here are some typical serving sizes for fruits and vegetables:

Fruits

• one banana
• six strawberries
• two plums
• fifteen grapes
• one apple
• one peach
• one-half cup of orange or other fruit juice

Vegetables

• five broccoli florets
• ten baby carrots
• one Roma tomato
• 3/4 cup tomato juice
• 3/4 cup vegetable juice
• half of a baked sweet potato
• one ear of corn
• four slices of an onion

(http://nutrition.about.com/od/fruitsandvegetables/f/servingfruit.htm)

I've updated the survey for you to fill it out each day by indicating the number of servings you ate. If you can't get to the survey online, feel free to email or text me your numbers and I'll add them in for you.

Each day I'll post a delicious recipe or fun tip to help you get your 8 servings in.

Ready? Let's GET CHALLENGED!

Trigger Toning: Squeeze Exercise Into Your Day

Trigger Toning: Squeeze Exercise Into Your Day

Train yourself to fit in exercise between daily tasks.

Article By: Paula Gardner (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=49721)

Trigger toning is about incorporating toning exercises into your daily routine so that they become as much of a ritual as cleaning your teeth. You do your movements throughout the day, fitting them in without effort.

Although they don't give you a workout in the same way as aerobic activity, this type of exercise is vital if you want to firm up while losing weight.

Trigger Happy
The trick is to use specific moments during the day as triggers to remind you to do toning exercises. These need only take out a minute or two of your time and, at the end of the day, you'll be amazed at the amount of toning time you squeezed in.

Even small moves help keep you and your joints flexible, as well as burning off energy. And we all know that every little bit helps.

Trigger: Getting Out of Bed
First thing in the morning, stretch to the ceiling on tiptoes and then, feet firmly flat on the floor and legs straight, gently bend forward as far as you can. Don't worry if you can only reach your knees or shins, within weeks you'll find yourself much more flexible.

Trigger: While Cleaning Your Teeth
Lift yourself up and down on your toes as you brush. Calf raises are great for flabby calves and a good pre-ski exercise.

Trigger: Waiting for a Bus or Train
As many buttock clenches as you can manage.

Trigger: Watching TV
At the beginning of the show and during each commercial break, get on the floor and do 10 sit-ups or push ups (start off doing push ups on your knees).

Trigger: When the Telephone Rings
Breathe out and hold stomach muscles in for a count of 20.

Trigger: Waiting for Coffee to Brew or the Kettle to Boil
Standing press-ups against the wall or 10 squats.

What triggers do you have throughout the day that you could use? You can use anything from checking your email to emptying the cat food bowl as your trigger. Be creative and consistent with your "reminders" and activities.

How to Squeeze Exercise into your Day

How to Squeeze Exercise into your Day

from http://www.healthybydesignprogram.com/index.php/HealthyByDesignBlog/2012-06-20

My strategy has been to take exercise out of the box ( or gym) and figure out how to make it work for your lifestyle.

Willpower is sure to fade; schedules will always get over-crowded if you let it and there will never be the perfect time to exercise so just make up your mind that you are going to squeeze it in no matter what.

It must work for your life. Once you decided not it is not optional then you will begin to seek out ways to make it fit into your schedule.

Here are some ways to squeeze exercise into your daily routine.

1. While talking on the phone, stand up instead of sitting, balance on one leg, go for a walk, do lunges, squats or stretches.
2. Spice up your bathroom routine -- while brushing your teeth, balance on one leg, do isometric abdominal exercises by sucking your abs in towards your spine, stretch or do wall squats
3. Not a fan of housework? Look at it as an opportunity to improve your health. Turn vacuuming into lunges; window cleaning into an arm workout and imagine the possibilities you can create with a broom!!!
4. Instead of trying to carry all of your groceries, files or garbage in one trip, take some extra time and make a few trips.
5. Who says meetings always have to be in a stuffy boardroom? Book a walking meeting and kill two birds with one stone.
6. Use commercial breaks during your favorite TV program to do push ups or abdominal exercises. Challenge yourself to improve each week.
7. Your chair is the perfect height for tricep dips ( see the picture above) -- make it part of your daily routine to do 10 dips before dinner; this will tone and strengthen your triceps.

Healthy Fall Apple Recipes

from: http://www.foodnetwork.com/recipes-and-cooking/healthy-fall-apple-recipes/pictures/index.html?nl=EATS_092612_P1-Headline

An Apply A Day

Apples are loaded with good stuff like fiber, vitamin C and beta carotene; we've got sweet and savory recipes to get you through apple season.

Homemade Yogurt With Apple Compote
Ellie Krieger's Apple Muffins
Pork Chops With Apples and Smashed Potatoes
Whole-Wheat Apple Pancakes
Beet and Apple Salad
Apple-and-Ham Salad
Apple-Berry Brown Betty
Sauteed Cabbage and Apples
Apple-Honey Drumsticks
Green Apple-Sourdough Pancakes
Ham, Swiss and Apple Wraps

Thanks to Naye for passing along this tasty link!!

Sicilian Cauliflower Pasta

Meat Free Monday: Sicilian Cauliflower Pasta

Sicily was ruled by Arabs in the 10th and 11th centuries and their culinary legacy lives on...

 

Ingredients

2 tbsp sun-dried tomato paste
1 bay leaf
400g wholewheat mafalda corta
1 tbsp lemon juice
2 rounded tbsp freshly chopped flatleaf parsley
Freshly grated vegetarian Parmesan, to serve
Salt and freshly ground black pepper
A pinch of saffron threads
1 small-medium cauliflower, chopped into small florets
3 tbsp olive oil
1 onion, finely chopped
2 fat garlic cloves, crushed
A pinch of crushed dried chilli
50g raisins
50g pine nuts

Method

Soak the saffron threads in 2 tbsp boiling water and set aside.
Cook the cauliflower florets in a large pan of boiling salted water for about 4 minutes until tender. Scoop the cauliflower out of the pan, drain and set aside, and reserve the water. Heat the olive oil in a large sauté pan, add the onion and cook over a medium heat until tender but not coloured. Add the garlic and chilli and cook for a further minute.
Add the raisins and pine nuts to the pan and continue to cook until the pine nuts are toasted and lightly golden. Add the cauliflower, steeped saffron, sun-dried tomato paste and bay leaf to the pan along with 150ml of the cauliflower cooking water. Season and cook over a low-medium heat for about 5 minutes, lightly mashing the cauliflower with the back of a wooden spoon to make a sauce and adding more water if necessary if it starts to look dry.
Meanwhile cook the malfalda corta in the cauliflower water according to the packet instructions. Drain, reserving 1 cupful of the water and tip the pasta into the sauté pan with the cauliflower sauce. Add the lemon juice, chopped parsley and stir to combine. Add some of the reserved water if needed. Serve with lots of freshly grated vegetarian Parmesan.