Healthy Recipe: Egg White Muffin Melt

I woke up early this morning to try to fit in a hearty breakfast, something other than my usual bowl of Fruit Loops. So I woke up, strolled in my kitchen, and stared at my fridge. Then in my cupboards. Then back in the fridge in case I missed something the first time. But no, there was nothing in my kitchen that was going to turn itself into a yummy, healthy morning meal. Bummed, I settled by making myself some toast on whole wheat bread. Mmmm.

Luckily, I found some recipes that seem simple enough for me to complete, and still healthy and fulfilling to keep me going until lunch. One of my favorites is an Egg-White Muffin Melt. Even sounds simple, doesn’t it? The ingredients are easy and the time to cook it wouldn’t take long in the mornings. Check it out courtesy of Fitness Magazine online:

Ingredients
3 egg whites
Whole-grain English muffin
1/2 cup spinach
1 slice reduced-fat cheddar cheese
1 slice tomato

Make It
Scramble 3 egg whites. Cover half of a whole-grain English muffin with 1/2 cup spinach and the other half with 1 slice reduced-fat cheddar cheese; toast until cheese is melted. Add egg and 1 slice tomato.

Photo Credit: Jay Wide

Healthy Recipe: Mediterranean Chicken and Pasta

If anyone was following my Twitter updates yesterday, you realized that I hate grocery shopping, I hate cooking, and I was having immense struggles trying to figure out something healthy and easy to prepare. Well after a disastrous trip to the grocery store and buying little to no food, I got recipes in my inbox this morning from Women’s Health Magazine. Each recipe takes approximately 20 minutes to prepare, are healthy, and somewhat simple to make. My favorite recipe was the Mediterranean Chicken and Pasta- as chicken and pasta are two of my staples. Check out the recipe and ingredients below:

 

Makes: 4 servings
Prep time: 5 minutes
Cook time: 15 minutes

Ingredients
1 6-ounce jar marinated artichoke hearts
1 tablespoon olive oil
12 ounces skinless, boneless chicken breast, cut into bite-size pieces
3 garlic cloves, thinly sliced
1/4 cup chicken broth
1/4 cup dry white wine
1 teaspoon dried oregano, crushed
1 7-ounce jar roasted red peppers, drained and cut into strips
1/4 cup pitted kalamata olives
3 cups hot cooked campanelle or penne pasta
1/4 cup crumbled feta cheese (optional)

Directions
1. Drain artichoke hearts, reserving marinade, and chop them. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, wine, and dried oregano.
2. Bring to a boil; reduce heat. Simmer, covered, 10 minutes. Stir in chopped artichokes, roasted peppers, and olives.
3. To serve, spoon chicken mixture over pasta. If desired, sprinkle with feta cheese.

Nutrition facts per serving: 347 calories, 26g protein, 38g carbohydrate, 9g fat (1g saturated), 3g fiber

 

Get more recipes from WHM by clicking here. Bon Appétit!

Photo Credit: Womens Health Magazine

Is Instant Oatmeal Healthy?

I got my daily fitness tip from Women’s Health Magazine this morning. It came while I was sitting at my desk, munching on a hearty breakfast of a toaster strudel. I clicked on the link for ‘Healthy Breakfast Ideas’ since my usual breakfast of sugary cereals or strudels isn’t the healthiest.

I read a piece on instant oatmeal, and whether it is considered a healthy breakfast. I was a little surprised to read that it is healthy; that instant oatmeal still provides plenty of whole grains, just smaller pieces so they can be cooked faster. WHM warns to watch out for the sugar content though, because the instant kind can contain more than three teaspoons of sugar.

 

Check out Women’s Health Magazine for more breakfast ideas!

Healthy Foods That Can Make You Fat

As I was reading the February issue of my favorite magazine- Cosmopolitan of course- I started reading the article ‘These Healthy Foods Can Make You Fat.’ I figured I would see the usual culprits such as salad loaded with dressing and croutons, but I was really surprised to see all that made the list. Here were the biggest surprises for me:

1. Dried Fruit. What? Fruit is always good for you..or I guess not. Dried fruit is not as good for you as fresh fruit because it has been dehydrated and is much denser. The example that was given was that fresh grapes have 60 calories, while dried raisins pack 460 calories! Big difference.
2. Sushi Rolls. I’m always hearing about the sushi diets and other crazy seafood tricks celebrities are doing to stay in shape, but sushi rolls will not help thin your waistline. Sure there are veggies and seaweed that are healthy, but many of the rolls are filled with cream cheese or mayo that is definitely unhealthy. Most sushi rolls can have up to 600 calories- and that’s before the soy sauce!
3. Wraps. Cosmo said that most wraps unrolled can reach up to 1 foot across- a fact that made my mouth drop! That is a whole lot of tortilla shell! No matter what healthy foods you put into the wrap, there is no denying that 1 foot of tortilla is not healthy- and add in the mayo or dressing- most wraps reach up 300 calories.

 

What were the other “healthy” offenders?

• Granola
• Bran Muffins
• Half-and-half
• Bottled Teas
• Veggie Burgers
• Rice Cakes
• Juice
• Diet Microwave Meals
• Salads
• Tofu

 

Check out this month’s Cosmo for the full article and other healthy tips!

Heart Healthy Tips

Women’s Health Magazine has a great article on tips for a healthier heart. At my work (a hospital) we recently celebrated ‘Wear Red for Women’s Health’ this past Friday, so I thought this article would be good to print out and hang up in my office, and share with all of you! Here are the five tips you can do to avoid heart problems:

1. Eat More Plants and Fish. Colorful foods (think berries and spinach) are filled with heart healthy antioxidants that can reduce the risk of heart disease. The antioxidants work to keep plaque from building up on the arteries, keeping the vessels clear and healthy. Fruits and vegetables also give the body plenty of potassium, helping to regulate the blood pressure. Fatty fish such as salmon or sardines is a great way to get the omega-3 fatty acids, which also reduce the risk of heart disease by decreasing your blood pressure and triglycerides.

 

2. Cut the Fat. Butter, meat, and whole dairy products often contain high levels of saturated fats, which is bad for the heart. You want to keep your saturated fat level to about 7 percent of your daily calories and try to eliminate trans fats from your diet. Trans fats can do a double whammy- increasing the level of bad cholesterol and lowering the level of good cholesterol. WHM recommends keeping trans fats in your diet down to 1 percent of your daily calories- and the common foods that these are found in is margarine, oils, fried foods, and pastries.

3. Know Your Risk. We all know that prevention is key, and this relates to all aspects of your health. Don’t be afraid to ask your doctor to run some tests on you to check out your levels of cholesterol, blood sugar, and other tests that could reveal potential health problems.  Be especially aware if there is history of health problems in your family, such as diabetes or heart attacks.

4. Move Your Feet. Working out and utilizing cardio routines is a great way to protect your heart. Even just walking 30 minutes a day can improve heart strength and lower bad cholesterol levels.

5. Stop Smoking. We are all aware that smoking can introduce many health problems in the system, so it’s time to quit! WHM reports that smokers are up to four times more likely to develop coronary heart disease than those who don’t smoke. Tobacco can narrow arteries, raise blood pressure, and thicken blood- all which can lead to clogged arteries and heart attacks. And- it reeks!

All these tips can be life-savers, so be sure to start implementing them into your daily routine. Be sure to check out Women’s Health Magazine online for the full article and other great heart healthy ideas!

Photo Credit: Women’s Health Magazine

Healthy Snack: String Cheese

Since my New Year’s Resolution was to eat healthier, I realized that meant not only my main meals but my snacks as well could use a change. I’ve been trying to cut down the amount of Kit-Kats and Cheez-It’s that I consume on my breaks at work, but I couldn’t figure out another snack that would be filling enough to hold me until lunch, yet healthy enough to make me feel like I wasn’t cheating on my healthy food goals. The answer I found? String cheese! Specifically, Sargento’s Light String Cheese- only 50 calories per serving and  15 percent of your day’s requirement for calcium and 6 grams of protein. I don’t even feel guilty if I eat two during my break- I know I’m still consuming less calories than I would with my candy bars and chips. Other good ideas for healthy snacks would be fruits and vegetables, almonds, or baked chips.

Healthy Recipe: Grilled Chicken & Rice Salad

I have recently started taking baby steps into the cooking world. I don’t cook- I just don’t. I don’t enjoy it: from the grocery shopping, the time it takes to prepare foods, and especially the clean-up. But I came to a realization that I cannot live off of Ramon noodles and turkey sandwiches forever. (Sigh.) So I started with easy meals, like spaghetti and other simple pastas. Then the realization hit that I also cannot live off pasta- it was quickly becoming monotonous- not to mention full of carbs. So what to do? Luckily, this little thing call the internet is full of healthy and simple recipes, so I have decided to take full advantage. I signed up to get daily recipes from Fitness Magazine, and while I won’t try all of them (I’m extremely picky and quite plain when it comes to food) there are good suggestions and tweaks that I can make to my regular meals that will help slash calories but still taste great.

One healthy recipe that I am trying out this week is the Grilled Chicken and Rice Salad. Check out the ingredients and recipe below:

Ingredients

• 1  recipe Thyme Vinaigrette
• 12  ounces skinless, boneless chicken breast halves or thighs
• 1  cup loose-pack frozen French-cut green beans
• 2  cups cooked brown rice and wild rice blend, chilled
• 1  14-ounce can artichoke hearts, drained and quartered
• 1  cup shredded red cabbage
• 1/2  cup shredded carrot
• 1  green onion, sliced
•   Lettuce leaves (optional)

Directions

Prepare Thyme Vinaigrette. Brush chicken with 2 tablespoons of the vinaigrette; set aside the remaining vinaigrette until ready to serve.

Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until chicken is tender and no longer pink, turning once halfway through grilling. (Or broil on the unheated rack of a broiler pan 4 to 5 inches from the heat for 12 to 15 minutes, turning once halfway through broiling.) Cut chicken into bite-size strips.

Meanwhile, rinse green beans with cool water for 30 seconds; drain well. In a large bowl toss together beans, cooked rice, artichoke hearts, cabbage, carrot, and green onion. Pour the remaining vinaigrette over rice mixture; toss to gently coat.

If desired, arrange lettuce leaves on 4 dinner plates. Top with the rice mixture and chicken.

Thyme Vinaigrette: In a screw-top jar combine 1/4 cup white wine vinegar; 2 tablespoons olive oil; 2 tablespoons water; 1 tablespoon grated Parmesan cheese; 2 teaspoons snipped fresh thyme; 1 clove garlic, minced; 1/4 teaspoon salt; and 1/4 teaspoon black pepper. Cover and shake well.

 

And check out FitnessMagazine.com for more healthy recipes!

 

 Photo Credit: J Wide Creative Images

Best & Worst Vending Machine Snacks

I just signed up for a health program though my work called Live Healthy Iowa. I have teammates from my work area and we motivate one another to work out and eat healthy. I think this program is great not only because it is focusing on getting healthier, but the online tools and resources we are able to utilize are a fabulous perk! We can monitor our weight, measurements, workout activities, food and more. I also get a daily fitness tip in my email each morning, and got a free 1 year subscription to Fitness Magazine! Alright, I’ll quit bragging now and fill you in on the real reason for this article. I was browsing on the Live Healthy Iowa website and saw an article on the best and worse vending machine snacks. To my complete sadness, all of my favorite snacks topped the ‘worst’ list. Here is the list according to Live Healthy:

 

The Worst:

1. Drake’s Apple Fruit Pie 440 calories, 27g fat, 7g sat fat, 8g trans fat The Bottom Line: Nutritional nightmare

 

2. Austin Cheese Crackers with Cheddar Cheese 210 calories, 10g fat, 2g sat fat, 4g trans fat The Bottom Line: A trans fat fest

3. Pop-Tarts Frosted Strawberry 420 calories, 10g fat, 2.5g sat fat, 40g sugar The Bottom Line: For sharing only 4. Doritos 250 calories, 13g fat, 2.5g sat fat, 2g fiber The Bottom Line: “Nacho” best option 5. Skittles 250 calories, 2.5g fat, 2.5g sat fat The Bottom Line: More calories and fat than Twizzlers 6. Cheez-It Baked Snack Crackers (27) 160 calories, 8g fat, 2g sat fat The Bottom Line: No fiber, no protein 7. Ruffles Original 160 calories, 10g fat, 3g sat fat The Bottom Line: Nothing but empty calories

 

8. Cheetos Crunchy 160 calories, 10g fat, 1.5g sat fat The Bottom Line: Not great, but could be worse 9. Twix 280 calories, 14g fat, 11g sat fat The Bottom Line: More “bad” fat than a Snickers 10. 3 Musketeers 260 calories, 8g fat, 5g sat fat, 40g sugar The Bottom Line: Lower fat, but still candy   The Best: 1. Planters Sunflower Kernels (1/4 cup) 160 calories, 14g fat, 1.5g sat fat, 4g fiber The Bottom Line: Full of healthy fats   Second Best 2. Baked! Lays Original 210 calories, 3g fat, 0g sat fat, 4g fiber The Bottom Line: Surprisingly fiber-full   Other Smart Snacks 3. Sun Chips Original 140 calories, 6g fat, 1g sat fat, 2g fiber The Bottom Line: Made of whole grains 4. Snyder’s of Hanover Mini Pretzels (20) 110 calories, 0g fat, 0g sat fat The Bottom Line: Naturally fat-free 5. Smartfood Reduced-Fat Popcorn 120 calories, 5g fat, 1g sat fat, 2g fiber The Bottom Line: Low fat, and has fiber! 6. Peanut M&M’s 250 calories, 13g fat, 5g sat fat, 2g fiber The Bottom Line: Just don’t go nuts   7. Fig Newtons 190 calories, 0g fat, 0g sat fat, 2g fiber The Bottom Line: It’s fruit! 8. Nature Valley Granola Bar, Oats & Honey 180 calories, 6g fat, 0.5g sat fat, 2g fiber The Bottom Line: Beats hunger 9. Planters Honey Roasted Peanuts (39) 160 calories, 13g fat, 1.5g sat fat, 6g protein The Bottom Line: High in protein 10. Quaker Chewy Low-Fat Granola Bar, Chocolate Chunk 110 calories, 2g fat, 0.5g sat fat, 1g fiber The Bottom Line: Guilt-free chocolate

Know Your Birth Control

Birth control is becoming increasingly popular for women these days, and not just to help prevent pregnancy. Birth control can help decrease cramps and PMS symptoms, help clear skin, even help decrease hair on the body! Women’s Health Magazine had an online quiz to take about knowledge on this oral contraceptive, and even though I’ve been on the pill myself for a number of years, I scored “contraceptive confused.”  

For instance, I wasn’t aware that having the flu or other stomach alignment can lower the effectiveness of the Pill. Because the contraceptive is digested through the stomach, if you are experiencing vomiting or diarrhea, it may not be digested properly. It is recommended that you use a back up form of birth control combined with the Pill while you are sick.

Were you confused at all when you read taking the Pill can help decrease body hair? I was! Body hair is produced because we have testosterone, but taking birth control lowers the female testosterone produced, ultimately decreasing the amount of hair- and shaving time!

The quiz at Women’s Health Magazine gives some really good information about birth control and other forms of protection, and I would really recommend checking out that full article. Being knowledgeable is the best form of power and protection.

Dental Habits You Need to Break!

I went to the dentist a few weeks ago and I was happy to hear I was cavity free! Coming from the girl who has cavities filled almost every time I’ve been to the dentist, I was pretty ecstatic over this news. I recently became more concerned with the health of my teeth and gums, and am making sure to go to the dentist twice a year for a cleaning and teeth check. Once I started college four years ago and didn’t have my mom making my appointments and telling me to go, I had been slacking off in that area. But the dental appointments are important, and without them you could be putting yourself in line for dangerous health risks associated with the mouth, teeth, and gums.

Shape.com posted an article entitled “10 Bad (Dental) Habits to Break” and some of their tips are listed below:

1. Brushing Too Hard. This can have two different parts: using a firm bristled toothbrush and using too much pressure. By doing one or both of these, the enamel on the teeth can weaken or wear away, leading to tooth sensitivity and cavities. Shape recommends using a toothbrush with soft bristles and use gentle circular motions while brushing. Electric toothbrushes are also highly recommended.
2. The Wrong Toothpaste. Fluoride is the only ingredient you need to look for in your toothpaste. Shape says that using toothpastes that say “tarter control” can actually do more harm than good, being too abrasive on the teeth and can cause receding gums. Some highly recommended toothpastes: Mentadent ($3.29), Tom’s of Maine Natural Toothpaste ($4) and Sensodyne Fresh Mint ($4.39) for sensitive teeth.
3. Not Flossing. You need to floss at least once a day in order to remove hard to reach plaque stuck between the teeth. My dentist told me to floss teeth right before I brush, because the plaque will be looser, causing the toothpaste to be able to clear it away. Floss every day, and after meals if you are able to.
4. Drinking lots of soda. Both regular and diet soda contain phosphoric acid, which can cause teeth erosion over time. Try to limit your intake of the carbonated beverages, or use a straw when you do drink, and brush teeth afterwards to minimize damage.
5. Foods That Stain. Foods that can stain other items, such as clothes or carpet, can stain your teeth as well.( Examples can include red wine, tea, and coffee.) Over time, teeth will turn a dull, yellowish color from the staining. Laser whitening or bleaching can help lift stains without removing the enamel.

 

Be sure to check out Shape.com for the full article and schedule your appointments with the dentist!

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