It's Women's National Health Week!

Here are some tips from https://www.womenshealth.gov/ on how to be your healthiest self!

It's #NationalNutritionMonth!

via GIPHY

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)

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

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.

Want to go Meat-free for a Week?

Try one of these 7 tasty vegetarian recipes tonight!




From Self.com

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

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

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.

Processed meats do cause cancer - WHO

"Its report said 50g of processed meat a day - less than two slices of bacon - increased the chance of developing colorectal cancer by 18%.

Meanwhile, it said red meats were "probably carcinogenic" but there was limited evidence.

The WHO did stress that meat also had health benefits.

Cancer Research UK said this was a reason to cut down rather than give up red and processed meats.

And added that an occasional bacon sandwich would do little harm."

READ MORE: http://www.bbc.com/news/health-34615621

9 Genius Ways to Use Fruit You Probably Never Thought Of

The watermelon cake, stuffed raspberries and fruit sushi are tops on my list. Which recipe are you going to try??

We love fruit—it's delicious, relatively inexpensive, and seriously good for you—but, come on, you can only whip up so many salads, juices, and smoothies. Thanks to these innovative ideas, though, you can rediscover your favorite varieties and kiss fruit fatigue goodbye.

Freeze Strawberries and Chocolate in an Ice Cube Tray
Use Your Melon...As a Bowl
Turn a Watermelon Into a Cake
Stuff Raspberries with Chocolate Chips
Turn Bananas Into Ice Cream
Make a Sandwich with an Apple
Create Fruit Tacos with Thin Pancakes
Whip Up Fruit Sushi
Add Bananas to Your Hummus  (a stretch, I know, for those of you that don't even like regular hummus -- but it just might be strange enough to work!)

From: Women's Health

Healthy Summer Recipes and Menus

Roasted Corn with Basil-Shallot Vinaigrette

Tomato & Basil Finger Sandwiches

Tropical Cucumber Salad

Grilled Chicken & Polenta with Nectarine-Blackberry Salsa

Peach & Blueberry Cobbler

Summer Vegetable Crêpes

Melon & Apple Granita

UN Advocates for a "Demitarian" Diet

Some food for thought!

http://www.meatfreemondays.com/news/un-scientists-advocate-demitarian-diet-2/

Recipe for Meatless Monday!

Today also kicks off National Vegetarian Week, so stay tuned for more delicious, meat-free meals all week!

Cauliflower and Chickpea Curry
Serves 4-6
Prep time: 10 min
Cook time: 30 min
Ready time: 40 min

A beautifully simple, light curry from River Cottage - perfect for a family meal on a Meat Free Monday.

Ingredients 
1 medium-large cauliflower (about 800 g), trimmed
2 tablespoons sunflower oil
3 onions, chopped
4 garlic cloves, chopped
1 teaspoon freshly grated ginger
2 teaspoons ground coriander
2 teaspoons ground cumin
a large pinch of dried chilli flakes
2 star anise
400 g tin plum tomatoes, chopped, any stalky ends and skin removed
400 g tin chickpeas, drained and rinsed
2 teaspoons garam masala
a good handful of coriander, chopped
sea salt and freshly ground black pepper

Method

Cut the cauliflower into medium florets. Put into a large pan, cover with cold water, add some salt and bring up to a rolling boil. This will part-cook the cauli. Take off the heat straight away, drain well and keep warm in the pan.

Heat the oil in a large saucepan over a medium heat. Add the onions,garlic and ginger and sauté for about 10 minutes, stirring often.

Add the ground coriander, cumin, chilli flakes, star anise and somesalt and pepper and cook for a further 5 minutes.

Add the tomatoes with their juice and the chickpeas. Stir well, then add the cooked cauliflower. Pour in enough cold water to almost but not quite cover everything (100–200 ml) and bring to a simmer.

Simmer for 5–10 minutes, stirring once or twice, until the caulifloweris tender.

Stir in the garam masala and half the chopped coriander, then check the seasoning.

Serve scattered with the remaining coriander andaccompanied by rice, flatbreads or naans.

Recipe from Meat Free Monday

Fresh Fruit and Veggie Recipes for Spring

Warmer temperatures, fresh produce -- what could be better?

Here are some tasty fruit and veggie recipes to get ready for spring!
From http://www.health.com/health/gallery/0,,20306841,00.html

Cherry Compote Over Goat Cheese

Apricot-Glazed Roasted Asparagus






Asian Spinach Salad

Fusilli with Scallops and Peas (my personal favorite!) 

Cilantro-Lime Shrimp Tacos

Chilled Avocado Soup







Honey Grapefruit with Banana (possibly best enjoyed on the lanai at BSG)

Meatfree Revolution

Way to get on board, Bates family! Check out these meatless meals

from Tampa

to Atlanta

to Maryland

to New York

Getting healthy all the way down the eastern seaboard! :-)