Pop Quiz -- Answer

Thank you (Ma) for your answer! 

The correct answer e) All of the above! 

Yes, cucumbers, avocado, tomato, and zucchini are all technically fruits! A fruit is the part of the plant that comes from a flower and the section of the plant that contains the seeds. Vegetables are from the other parts of the plant - such as the stems, leaves and roots.

Pop Quiz!

Which of the following vegetables below is technically a fruit?
a) Cucumbers
b) Avocado
c) Tomato
d) Zucchini
e) All of the above

September is Fruits & Veggies Matter More Month!

Why do fruits and vegetables matter more?

1. They replace ‘bad’ foods. Fruits and veggies replace foods that are high in fat and sugar, and provide important nutrients such as vitamins, minerals, antioxidants, and phytochemicals.
2. They may decrease risk of disease – some research has shown that eating an adequate amount of fruits and vegetables daily may reduce the risk of certain diseases such as heart disease, high blood pressure and some cancers.
3. They add fun to your plate – fruits and vegetables can provide a pop of color and different textures to a meal. There are dozens of fruits and vegetables to choose from. Including a variety helps prevent boredom and keeps your healthy plate exciting!
4. They help lose or maintain weight because they:
• Help you eat less. Eating raw or crisply steamed cooked vegetables requires more chewing, which may slow the pace of eating, helping to decrease intake at a meal.
• Are low in calories. Most are low in calories compared to the same volume of other foods. 
• Help you feel full. They have a high water and fiber content, which helps you feel full and may help to delay feelings of hunger between eating occasions.

(From MSK Office of Nutrition)

The 3 Foods to Avoid for a Healthier Gut (and Why It Matters)

Read more from Greatist then check out the 13 foods you SHOULD eat for a healthy gut at Health.com:

1. Probiotic Foods
2. Yogurt
3. Kefir
4. Miso paste (warning: VERY high in sodium!!)
5. Kombucha tea
6. Sauerkraut
7. Sourdough bread
8. Tempeh
9. Pickles
10. Cultured soy milk
11. Kimchi
12. Kvass
13. Chocolate

If you see some of your favorites on here, try to eat them in the coming week. While you're at it, why not add in a new food as well?!

SLOW COOKER QUINOA BREAKFAST CASSEROLE WITH TOMATO AND SPINACH

I made ours with escarole and topped it with salsa instead of adding tomatoes! This would also taste great with asparagus or kale -- use one of your favorite green veggies! From Slow Cooker Gourmet.

SLOW COOKER QUINOA BREAKFAST CASSEROLE WITH TOMATO AND SPINACH

 

PRINT

INGREDIENTS

• ½ cup quinoa, rinsed well and uncooked
• 1½ cups milk (I used 2%)
• 6 large eggs
• ½ teaspoon salt
• ⅛ teaspoon pepper
• ½ cup frozen cut leaf spinach (or use a handful of fresh!)
• ¾ cup grape tomatoes, halved
• ¼ cup shredded cheese (colby, monterey jack, cheddar, etc.)
• ¼ cup shredded Parmesan cheese

INSTRUCTIONS

1. In a mixing bowl whisk 6 eggs until beaten. Add quinoa, milk, salt and pepper and whisk until combined.
2. Gently mix in spinach, tomatoes and ½ cup shredded cheese
3. Spray crock well with nonstick spray
4. Add egg and quinoa mixture to crock
5. Top with Parmesan cheese
6. Cover and cook on high for 2-4 hours until eggs are set and edges are lightly browned

Learn About the "Salty 7"

Check out the "salty 7" and learn which processed foods contain the most sodium:

Ravioli With Tomatoes, White Beans, and Escarole

Thanks to Jaim for sharing this great meatless meal from Health.com. I plan to substitute the ravioli with gluten free pasta for a meal we can all eat!

Ravioli With Tomatoes, White Beans, and Escarole

White beans and escarole combine with tomatoes in a tasty departure from the pasta norm.

• Prep Time: 8 minutes | Cook Time: 12 minutes |

• Yield: 4 servings (serving size: about 1 cup)

Good to KnowTry a whole wheat ravioli, which is a great source of fiber. Fiber, also found in white beans, will help you to feel full longer.Ingredients

• 1 (9-ounce) package fresh four-cheese ravioli

• 1 (15- to 16-ounce) can Great Northern or navy beans, rinsed and drained

• 1 (14.5-ounce) can diced tomatoes, undrained

• 1/2 teaspoon dried basil

• 1/2 teaspoon dried oregano

• 1/8 teaspoon crushed red pepper

• 6 cups chopped fresh escarole or spinach

• 1/4 cup water

• 1/4 cup (1 ounce) grated Asiago cheese

Preparation

1. Cook pasta according to package directions, omitting salt and fat.

2. Combine the beans, tomatoes, basil, oregano, and red pepper in a large saucepan. Bring to a boil; stir in escarole. Cover, reduce heat, and simmer 3 minutes or until escarole is wilted. Stir in pasta and 1/4 cup water; cook 1 minute or until thoroughly heated. Sprinkle with cheese.

Not Getting Enough Water?

What happens when your body is dehydrated?

Good and Good for You?

Healthy protein shakes that taste like dessert? Sign me up!

5 Heart Attack Symptoms Women Shouldn't Ignore!

Read more here!




From Self.com

Boost Your Metabolism with Yoga

30 minutes to a faster metabolism? Give it a try!

Want to go Meat-free for a Week?

Try one of these 7 tasty vegetarian recipes tonight!




From Self.com

12 Unexpected Reasons to Drink More Water

Wondering why you should drink more water? Read on...

Optimism for Health!

Happy Friday!

Can optimism make you healthier?? Read on...

Have a  wonderful weekend! :-D

Non-Crunch Moves to Work Your Abs!

Check out these 14 moves to help whittle your waistline.

All You Need is LOVE

Love is good for your health!

Read more here



[Thanks to Jaime for this blog post suggestion!]

Some Fun New Chicken Recipes to Try!

Chicken 5 Easy Chicken Dinners (read full list of 19 here)

1. Lemon Garlic Chicken Zoodles
2. Hummus Crusted Chicken
3. Greek Chicken Fried Rice
4. Pistachio Crusted Chicken Salad
5. Creamy Swiss Chicken Bake

In case you forgot...

Here's a link to the weekly survey! Please fill out for last week.

Thanks!

1 Must-Do Ab Exercise!

Check it out here!

And don't forget to fill out the weekly survey!

Tasty Salad Recipe!

Try this protein-filled salad for your next meatless meal!

Cauliflower, Chickpea and Quinoa Salad

Time to Get Challenged!

Happy American Heart Month!

What better way to show your love for your body, your heart and your health than kicking off another Bates Family Health Challenge??  We'll begin our next challenge this Sunday, February 21st! This challenge is all about YOU and feeling your best. Our weekly goals have been updated a little bit. Here's a review:

The challenge is based on 5 weekly goals:


1. Get Veggies!- Eat at least 2 lunch or dinner meals per week that do not contain meat. Meat = ANY animal products (pork, beef, chicken or fish).

2. Get Fit!- Get your heart rate up at least 3 times per week for at least 30 minutes each session.

3. Get Moving!
- Limit television watching to less than 2 hours per day.  Fitness shows, dvds, or gaming systems that are being used for working out do not count towards television hours.

4. Get Heart Smart!
- Aim for a low sodium and low sugar diet. Eat 1,500mg or less of sodium per day.  Limit the amount of added sugars you consume to no more than half of your daily discretionary calorie allowance. According to the American Heart Association, that’s no more than 100 calories per day (about 6 teaspoons of sugar) for most American women. For men, it’s 150 calories per day (about 9 teaspoons).

5. Get Hydrated!- Drink between 11 (gals) and 16 (guys) cups of fluids (WATER, low-fat milk, decaffeinated coffee/tea) per day.

Each week, challenge members should fill out the survey indicating how well they met the weekly goals.  Results will be posted on the blog to help us determine where we can get stronger and give more support as a family.  Tips, articles, exercises and recipes will be posted each week to keep us all on track.  Anyone wishing to submit a posting for the blog, please send it to me!

Are you ready to Get Challenged??

Healthy Cold-Weather Snacks To Warm You Up

Find the info at Women's Health:
http://www.womenshealthmag.com/food/cold-weather-snacks?cid=NL_WHRecipes_-_02102016_HealthyColdWeatherSnacks&smartcode=YN_0005319885_0001541968

Healthy Slow Meals

It's slow cooker season up north. Here are some delicious meals to let cook while you're snowed in.. Even if you're not, they're healthy (and delicious) meals for any time!

Read more:

http://www.womenshealthmag.com/weight-loss/how-to-lose-weight-using-a-slow-cooker?cid=NL_WHRecipes_-_10282015_HealthyMealsYouCanWhipUpwithaSlowCooker&smartcode=YN_0005319885_0001531034

The Effects of Excess Sodium Infographic

The Effects of Excess Sodium Infographic

1 Box Of Quinoa = Healthy Meals For The Week!

This one's for you, Ma (I couldn't help it! ;-)):

Monday - Breakfast Quinoa
Tuesday - Quinoa Veggie Burger
Wednesday - Mediterranean Quinoa Bowl
Thursday - Almond-Cranberry Quinoa Cookies
Friday - Quinoa Pizza Crust

I can't wait to try them all!

Read more at self.com.

Health Benefits of Coloring

According to the Mayo Clinic, coloring can help us focus and stay in the moment. Hear more: http://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-benefits-of-coloring/?linkId=20720384