Tag Archives: Healthy Living

Sweet Apple Pork Tenderloin

with Cauliflower Mash and Snap Peas

 

By Hello Fresh

 

Cooking Time: 35 mins

Servings: 4

Nutrition: 570 Calories

Ingredients:

 

  • Yukon Gold Potatoes- 24 oz
  • Cauliflower Florets- 10 oz
  • Pork Tenderloin- 24 oz
  • Dried Thyme- 1 tsp
  • Sugar Snap Peas- 12 oz
  • Gala Apple- 2
  • Chicken Stock Concentrate- 2

 

 

1  BOIL POTATOES AND CAULIFLOWER.    Wash and dry all produce. Preheat oven to 400 degrees. Cut potatoes into 1-inch cubes. Place potatoes and half the cauliflower in a large pot with a pinch of salt and enough water to cover by 1 inch (we sent more cauliflower than needed). Bring to a boil and cook until very tender, 12-15 minutes. Drain and return to pot.

 

2  SEAR PORK.     Meanwhile, heat a drizzle of oil in a large pan over high heat. Season pork all over with salt, pepper, and ½ tsp thyme (we sent more). Add to pan and cook, turning occasionally, until browned all over, 4-8 minutes.

 

3 ROAST PORK AND SNAP PEAS.       Trim any tough ends or strings from snap peas. Once pork has browned, transfer to a baking sheet, placing toward one side. Add snap peas to other side and toss with a drizzle of oil and pinch of salt and pepper. Roast in oven until pork is cooked to desired doneness and snap peas are tender, 10-12 minutes.

 

4  MAKE PAN SAUCE.     Halve and core apple, then chop into ½-inch cubes. Melt 1 TBSP butter with a drizzle of oil in pan used for pork over medium heat. Add apple and cook, tossing occasionally, until golden, 5-7 minutes. Season with salt and pepper. Stir in stock concentrate and ½ cup water. Increase heat to medium high and cook until apple is tender, 3-4 minutes.

 

5  MAKE CAULIFLOWER MASH.    Add 1 TBSP butter to pot with potatoes and cauliflower. (TIP: If potatoes and cauliflower have cooled, reheat briefly over low heat.) Toss to melt butter. Mash with a potato masher or fork until mostly smooth. Season with salt and pepper.

 

6  FINISH AND SERVE.     Slice pork crosswise into medallions. Divide cauliflower mash and snap peas between plates, then top with pork. Spoon pan sauce over pork, making sure to include apple pieces.

5 Ways Parents Can Help Kids Create Great Dental Habits

By StatePoint

That first wiggly tooth indicates a new childhood milestone — loss of the first “baby” tooth. While this is often a time for cute photos and a visit from the tooth fairy, it should also be an opportunity to reinforce the importance of good oral care with children so that their new permanent teeth stay healthy and last a lifetime.

Tooth decay is one of the most common chronic diseases among children in the U.S., but it is also preventable. This finding by the Centers for Disease Control and Prevention (cdc.gov/oralhealth/basics) highlights just how important it is to help kids take good care of their teeth.

“The sooner the better when it comes to helping children understand the importance of taking care of their permanent (‘adult’) teeth. As children grow, encourage them to take more responsibility for their oral hygiene, but continue to supervise them until you’re comfortable with their routines,” says Dr. Michael Hahn, national dental director for Cigna.

Dr. Hahn recommends the following tips for a healthy mouth.

• Attack plaque: Let your child know that “plaque” leads to tooth decay — it’s like your tooth “getting sick.” Plaque has bacteria and acids that can hurt a tooth’s outer enamel and cause tiny holes that lead to cavities.

Brush for two minutes, twice a day. Help your child understand what two minutes actually “feels” like by playing a favorite song for that length of time, or use a kitchen timer, smartphone alarm, hourglass of sand or stopwatch.

• Floss: Daily flossing is important too. Since flossing may be tricky for small hands, help them until about age 10.

• Snack smart: Healthy teeth rely on smarter snacks. Fruits and vegetables can help reduce plaque buildup. On the other hand, sugary and sticky foods can remain on teeth for hours, providing time for bacteria and acids to begin their damage. If your children drink soda, encourage the use of a straw so less of the liquid coats their teeth.

• Visit the dentist: Regular dental checkups are essential. These visits can detect problems when they are still small and are less complex to treat. Getting used to seeing the dentist in childhood will help keep this important practice going as an adult.

• Reward positive behavior: Praise your child for doing a good job. You know your child best — offer that “something special” as incentive, particularly when the dentist gives a great report.

“It’s easier to teach a younger child good habits, than to break an older child of poor ones. Encourage your kids to take good care of their teeth. You’ll put them on track for strong, healthy teeth that will last a lifetime,” says Dr. Hahn.

For additional dental tips, visit cigna.com/dental-resources.

For detailed questions or concerns about a child’s oral health, it is important to consult a dentist.

Women’s Blood Vessels Stay Healthy With Turmeric

By Clarks Nutrition, Marueen Williams ND

Strength and flexibility are associated with youthfulness and good health. In the blood vessels, loss of flexibility and strength may be a sign of atherosclerosis, which increases heart attack and stroke risk. Regular exercise helps preserve elasticity and prevent hardening of blood vessels as we age, and a preliminary study published in Nutrition Research suggests that taking curcumin, a popular anti-inflammatory supplement derived from turmeric, may have similar benefits in postmenopausal women.

Curcumin [turmeric extract] may be as good as exercise for blood vessels

Comparing exercise to curcumin

The study included 32 healthy but sedentary postmenopausal women, divided into three groups: a group assigned to take 150 mg of curcumin per day; a group assigned to engage in exercise training three or more days per week; and, a control group that did not exercise or take curcumin.

Tests to measure blood vessel function were done at the beginning of the study and after eight weeks. These tests showed the following:

Systolic (the higher number) blood pressure dropped in women in the curcumin and exercise groups but not the control group.

Tests measuring blood vessel elasticity improved in exercisers and curcumin users but there was no change in women in the control group.

Changes in blood pressure and vessel elasticity were similar in women who exercised and women who took curcumin.

HDL (“good”) cholesterol levels”) and fitness testing improved only in the exercisers.

Curcumin may be as good as exercise for blood vessels

Starting an exercise program and taking the curcumin supplement were both associated with similar benefits on blood vessel function in the women in this study. “These findings suggest that curcumin could be [used] as a therapeutic strategy for the treatment of cardiovascular disease similar to exercise training in postmenopausal women,” the study’s authors said; however, the findings also unsurprisingly suggest that exercise may have advantages related to improved fitness that could contribute to a wider range of overall health benefits.

An anti-inflammatory lifestyle

Curcumin—a plant chemical known as a flavonoid—has strong antioxidant and anti-inflammatory properties, which are likely to be responsible for its positive effects on cardiovascular health. Exercise strengthens the muscles of the heart and artery walls and promotes circulation, which can lead to reduced inflammation. Combining curcumin with regular exercise might bring about a greater benefit than either alone, but researchers have yet to examine this.

Here are some other ways to reduce oxidative damage and inflammation and improve your heart health:

Include colorful vegetables. A diet high in red, yellow, and green veggies like tomatoes, squash, and kale is rich in antioxidants and protects against heart disease as well as other chronic diseases.

Use olive oil. Olive oil is an important part of the heart-healthy Mediterranean diet. Like curcumin, olive oil has anti-inflammatory and antioxidant properties and has been shown to increase vascular elasticity.

Eat fish. The polyunsaturated fats from fish are strongly anti-inflammatory. Eating fish and taking fish oil have both been found to protect the cardiovascular system. Eating meat, on the other hand, increases inflammation in the body.

Take a well-rounded vitamin E. In nature, vitamin E is a complex mixture of tocopherols and tocotrienols, and tocotrienols in particular have been found to slow the build-up of plaque associated with atherosclerosis. Nuts, seeds, wheat germ, rice bran, and plant oils, especially coconut and palm oils, are good sources of vitamin E.

 

Parmesan Chicken Dippers

with Rosemary Fries, Green Beans, and Honey Mustard Sauce

 

By Hello Fresh

 

Cooking Time: 45 mins

Servings: 4

Nutrition: 640 Calories

Ingredients:

 

 

  • Yukon Gold Potatoes- 24 oz
  • Panko Bread Crumbs- 1 cup
  • Parmesan Cheese- 1/2 cup
  • Dried Rosemary- 1 tsp
  • Chicken Breasts- 24 oz
  • Eggs- 2
  • Green Beans- 12 oz
  • Honey- 3 oz
  • Dijon Mustard- 1/4 cup

 

 

1  PREHEAT AND PREP.     Wash and dry all produce. Preheat oven to 450 degrees, distributing racks evenly. Cut potatoes into ½-inch-thick wedges (like steak fries).

 

2  MAKE CRUST.     Spread panko on a baking sheet. Toast in oven until golden brown, 2-3 minutes. Transfer to a large bowl or shallow dish, then stir in Parmesan and a drizzle of olive oil. Season with salt and pepper.

 

3 BAKE POTATOES.  Toss together potatoes, a large drizzle of olive oil, rosemary, and a large pinch of salt and pepper on baking sheet used for panko. Bake in oven until nicely browned and crisp, 25-30 minutes, flipping halfway through.

 

4  COAT CHICKEN.  Cut chicken into 1-inch-wide strips. Season all over with salt and pepper. Crack eggs into a medium bowl and lightly beat. Working one piece at a time, dip chicken into eggs, letting excess drip off, then coat in crust mixture, pressing to adhere. Place on a lightly oiled baking sheet.

 

5  BAKE GREEN BEANS AND CHICKEN.    Toss green beans on a third baking sheet with a drizzle of olive oil and a pinch of salt and pepper. Bake green beans and chicken in oven until chicken is no longer pink in center and green beans are tender and slightly crisp at the edges, 12-15 minutes. TIP: Alternatively, you can cook the green beans with a drizzle of olive oil in a large pan over medium heat until tender, 4-5 minutes, then season with salt and pepper.

 

6  MIX SAUCE AND SERVE.     Stir together honey and ¼ cup mustard (we sent more) in a small bowl. Divide chicken, potatoes, and green beans between plates. Serve with honey mustard sauce on the side for dipping.

The Iron Complaint

Grilled salmon fillet fish steak with lemon on white plate

By Clark’s Nutrition

 

Iron has long been used as a therapy for weakness throughout history, even when the purveyors of this remedy knew nothing of its ability to mitigate weakness or lethargy. Hippocrates, the father of medicine, would recommend ferruginous (rich in iron) water treatments to individuals suffering from what was termed “chlorosis” or iron-deficiency anemia. It made sense to the Greeks that a condition of weakness (anemia) should be met with an element of strength (iron). The god of war, Ares, was associated with the element iron as it was the chief component in his spear (bronze-tipped) and shield, and was a symbol of strength. Yet aside from mythology, iron as a real cause and therefore treatment of lethargy, weakness, and a slew of other symptoms is well understood today and is one of the most researched and well-understood elements in the human diet.

Iron is important for metabolism (energy production), affects many hormones, such as thyroid hormone and testosterone, and is crucial for growth and normal development throughout life. While isolated iron deficiency is fairly uncommon in the US, infants, teenage girls, pregnant and lactating mothers, postmenopausal women, and those with poor diets are at a heightened risk. It is important to receive regular checkups and comply with doctor orders if diagnosed as deficient or anemic. Iron requirements change as we age and range from 8 milligrams (mgs) to 18 mgs and goes as high as 27 milligrams in pregnant and lactating women

Iron deficiency is commonly observed as anemia which may have some of the following symptoms:

Weakness, feelings of coldness

Decreased work and school performance

Slow cognitive or social development

Decreased immune function.

In nature, iron may be found bound to “heme” or without heme. Heme is a nitrogen-based cyclical structure that is a part of hemoglobin found in red blood cells, and myoglobin found in muscles that carry the oxygen we breathe to cells and carbon dioxide away from cells. Heme iron (found in animal foods) and nonheme iron (plant-based) may be absorbed differently and will certainly be found in different concentrations depending on the makeup of one’s diet. .

Iron from animal sources may be absorbed up to 35% and iron from plant sources may be 20% absorbed, yet this does not mean a non-meat eater needs to consume meat sources of iron. Iron needs in the body are closely regulated and our ability to absorb iron is based on our need to absorb iron. If we are deficient in iron, our body will absorb more in the gastrointestinal tract and if we are “topped” off in our tissues, we will absorb less. Therefore, iron absorption is more an issue of need than an actual issue of source.

The majority of iron supplements are the non-heme variety and absorption is increased when eaten with foods high in vitamin C such as orange juice, bell peppers, broccoli, and strawberries or with a vitamin C supplement (100-250 mgs). It should come as no surprise that the majority of iron consumption in the US comes from breads and grain-based desserts. Here are some excellent iron sources for anyone to include:

Heme (animal) iron sources

Liver, beef, & chicken

Clams & oysters

Salmon & tuna,

Non heme (plant) iron sources

Lentils & beans

Spinach & pumpkin seeds

Fortified cereals and grains

We have an evolved ability in today’s day and age to be diagnosed and remedy many things that afflict us. Luckily, iron deficiency is no longer viewed as a person’s lack of war-like aggression and treated with Ares’ spear. If you have been diagnosed with iron deficiency and given the go-ahead to seek out iron rich foods or supplements, speak to a nutritional consultant today and explore your iron needs. As always, have a healthy day!

Clark’s is a great find for anyone looking to improve their health. They have competitive pricing, knowledgeable staff, a great product selection and a beautiful Chino location close to home.

Visit this Chino treasure located at 12835 Mountain Ave in Chino or call (909) 993-9200. For other locations visit their website http://www.clarksnutrition.com

 

How to Care for Your Eyes as You Age

StatePoint

As we age, our bodies don’t perform as well as they once did, and vision is no exception. However, early detection and treatment of eye problems and diseases through an eye exam is the best way to protect your eyes and overall health.

To help keep your eyes healthy for years to come, consider the following tips.

  • Eat an eye-healthy diet. Fruits and vegetables, especially carrots and dark leafy greens, provide a hefty punch of key vitamins and a key vision protecting-substance called lutein. Find some new recipes to make filling up on these nutritious choices both delicious and fun.
  • Maintain a healthy weight. Did you know that by eating healthy portions, exercising regularly and doing your best to maintain a healthy weight, you can reduce your risk of cataracts? Conditions such as obesity and diabetes can lead to vision problems like cataracts.
  • Protect eyes from blue light. Most people today spend a lot of time in front of digital screens, such as smartphones, computers and televisions. These devices emit high-energy blue light, which causes digital eye strain that can lead to headaches, blurred vision, dry eyes and even neck pain. Ask your eye doctor about the best options to help reduce eye strain.
  • Get an eye exam. A yearly eye exam is one of the easiest and most important ways to reduce your odds of vision loss and protect your eyes. And it can also help you monitor and protect your overall health. Whether or not you wear glasses, be sure to schedule this crucial appointment. A routine eye exam can help detect signs of serious health conditions, like diabetes, high cholesterol, high blood pressure glaucoma and macular degeneration. Because more obvious symptoms of some health conditions don’t always appear until damage has already occurred, routine eye exams are a good way of keeping tabs on what’s happening in your body.
  • Make sure you have vision coverage. Do you have vision coverage through Medicare? Review your plan. Many people don’t realize that Traditional Medicare doesn’t cover routine eye exams, glasses or contact lenses. Check out such affordable options as VSP Individual Vision Plans, which offer comprehensive coverage with low out-of-pocket costs, savings on frames and lens enhancements such as progressives, and the ability to see the doctor you know and trust. Plans begin as low as $13 per month. For more information or to enroll, visit GetVSPDirect.com or call 877-988-4746.

With a few key daily and annual habits, you can make eye health the priority it needs to be as you age.

 

Sweet Potato and Black Bean Tacos

with Avocado Crema and Cilantro

 

By Hello Fresh

 

Cooking Time: 40 mins

Servings: 4

Nutrition: 860 Calories

Ingredients:

 

  • Sweet Potatoes- 4
  • Yellow Onion- 1
  • Cilantro- 1/4 oz
  • Garlic- 4 cloves
  • Black Beans- 13.4 oz
  • Lime- 2
  • Flour Tortillas- 12
  • Honey- 1 oz
  • Cumin- 2 tsp
  • Avocado- 2
  • Sour Cream- 8 tbsp

 

 

1  ROAST SWEET POTATOES.    Wash and dry all produce. Adjust rack to middle position and preheat oven to 400 degrees. Cut sweet potatoes into ½-inch cubes. Toss on a baking sheet with 1 TBSP olive oil and a pinch of salt and pepper. Roast in oven until tender and lightly browned, about 20 minutes.

 

2  PREP.    Meanwhile, halve, peel, and dice onion. Pick cilantro leaves from stems; discard stems. Mince or grate garlic. Drain and rinse half the beans from the box (use the rest as you like). Zest ½ tsp zest from lime, then cut into halves.

 

3 COOK AROMATICS AND BEANS.  Heat 1 TBSP olive oil in a large pan  over medium heat. Add onion and cook, tossing occasionally, until softened, 5-6 minutes. Season with salt and pepper. Add garlic and beans to pan. Cook, tossing, until fragrant and warmed through, 3-4 minutes.

 

4  WARM TORTILLAS AND TOSS FILLING. Wrap tortillas in foil and place in oven to warm, about 5 minutes. (TIP: Alternatively, wrap tortillas in a damp paper towel and microwave on high  until warm, about 30 seconds.) Toss sweet potatoes, honey, cumin, and juice from one lime half into pan with beans and cook until liquid is mostly evaporated, 2-3 minutes. Season with salt and pepper.

 

5  MAKE AVOCADO CREMA.     Halve, pit, and peel avocado. Cut one half into thin slices. Roughly chop other half and place in a medium bowl along with sour cream, juice from remaining lime half, and lime zest.  Mash with a fork until mostly smooth. Season with salt and pepper.

 

6  ASSEMBLE TACOS.     Spread avocado crema onto tortillas, then top each with filling, avocado slices, and cilantro. TIP: Break out the hot sauce if you like it spicy.

Asparagus Recipe

with Lime Aioli, Egg & Green Onion

 

By Clark’s Nutrition/ California Asparagus Commission

 

Cooking Time: 3 mins

Servings: 6

Nutrition: 220 Calories

Ingredients:

 

  • Lrg. Asparagus (trimmed, salt as needed)- 1.5 lbs.
  • Mayonnaise- 1/2 cup
  • Olive Oil- 2 tbs
  • Water- 2 tbs
  • Fresh Lime Juice- 1 tbs
  • Clove of Garlic (finely chopped)- 1 Large
  • Hard Cooked Eggs (roughly chopped)- 2
  • Green Onion (thinly sliced)- 3 tbs

 

This tasty salad works well as a light main dish for brunch, lunch, or as a festive spring side dish.

 

Directions:

 

Put asparagus into a large skillet of salted, boiling water. Boil until tender-crisp, about 3 minutes. Drain well; spread on paper towel to cool.

Meanwhile, to make aioli, mix mayonnaise with olive oil, water, lime juice, and garlic; reserve. Over a piece of wax paper or paper towel, force egg through a sieve with the back of a wooden spoon, making sure to scrape off the egg that clings to the underside of the sieve.

Arrange asparagus on a platter, then drizzle with reserve aioli. Sprinkle with egg, then green onion. Lightly season with salt.

4 Facts About Seafood and Your Health

By StatePoint

 

We hear a lot about the important nutrients in vegetables and fruits, but the health benefits of eating seafood regularly aren’t always in the spotlight. It should be a no-brainer when it comes to seafood, which is packed with omega-3s. Yet, most Americans only eat one serving of seafood a week.

Here are some evidence-based facts to help set the record straight.

  1. How much seafood should I be eating?

Studies show that seafood benefits your heart, eyes and brain, and may also help you fight chronic diseases and memory loss. The 2015 Dietary Guidelines encourage all Americans to eat at least two servings of seafood each week. That’s double the amount most people currently eat. To reap the range of nutrients found in seafood, try to get a variety of fish in your diet, including shrimp, salmon, canned/pouched tuna, tilapia and pollock.

  1. What if you’re pregnant?

Seafood is especially important for pregnant and breastfeeding women, as well as young children, since it is one of the only natural food sources rich in healthy omega-3 fatty acids, EPA and DHA. EPA and DHA are critical for brain and eye development, supporting the old adage that fish really is “brainfood.” One recent study shows that moms-to-be who ate fish two to three times each week had babies that reached milestones — such as imitating sounds, recognizing family members and drinking from a cup — more quickly than children born to mothers who didn’t eat fish regularly during pregnancy. Another recent study found that pregnant women who ate at least two seafood meals each week helped boost their child’s IQ up three points by age 9. Learn more about the best fish to eat during pregnancy at AboutSeafood.com/seafood-pregnancy.

  1. How to get more seafood.

Incorporating more seafood into your diet doesn’t need to be a challenge. It’s easy to get the recommended two to three servings each week by simply swapping out the protein from your favorite dishes with seafood. For example, chicken tacos become fish tacos, and grilled steak salad becomes grilled shrimp salad. What’s more, seafood is just as healthy whether it’s fresh, frozen or canned, making it a convenient item to stock up on when shopping, and ultimately helping you eliminate wasted food in your household.

  1. Start the day right.

Nutrition experts recommend incorporating protein into your breakfast as a way to boost metabolism and balance your blood sugar levels for the entire day. Kicking off the morning with tuna avocado toast or salmon on a bagel will help keep you feeling fuller for longer, prevent cravings before lunchtime and help you reach your weekly seafood goals.

More nutrition facts, recipes and other resources can be found at AboutSeafood.com.

For better wellness, give your health a boost by eating a variety of seafood at least twice a week.

 

Korean Beef Bibimbap

with Zucchini, Mushrooms and Carrot

 

By Hello Fresh

 

Cooking Time: 30 mins

Servings: 4

Nutrition: 760 Calories

Ingredients:

 

  • Zucchini- 2
  • Button Mushrooms- 8 oz
  • Scallions- 4
  • Carrot- 2
  • Ginger- 2 thumbs
  • Garlic- 4 cloves
  • Jasmine Rice 1 1/2 cups
  • White Wine Vinegar- 10 tsp
  • Sesame Oil- 2 tbsp
  • Sriracha- 4 tsp
  • Soy Sauce- 6 tbsp
  • Ground Beef- 20 oz

 

1  PREP.     Wash and dry all produce. Bring 1 1/4 cups water to a boil in a small pot. Halve zucchini lengthwise; slice into thin half-moons. Trim and thinly slice mushrooms and scallions, keeping scallion greens and whites separate. Peel carrot; using a peeler, shave lengthwise into ribbons. Peel and mince ginger. Mince garlic.

 

2  COOK RICE.     Once water is boiling, add rice and a pinch of salt to pot. Cover, lower heat, and reduce to a gentle simmer. Cook until tender, 15-20 minutes.

 

3 PICKLE SCALLIONS AND MAKE SAUCE.       Toss scallion whites with vinegar and a pinch of salt in a small bowl. Set aside to marinate. In another small bowl, stir together sesame oil, 1½ TBSP sugar, up to half the sriracha, and 1½ TBSP soy sauce (we’ll use the rest of the sriracha and soy sauce later).

 

4  COOK VEGGIES.       Heat a drizzle of oil in a large pan over medium-high heat (use a nonstick pan if you have one). Add carrot; season with salt and pepper. Cook, tossing, until tender but still crisp, 3-4 minutes. Remove from pan and set aside. Add another drizzle of oil to pan and repeat with zucchini; remove from pan once cooked. Add mushrooms and another drizzle of oil to pan and cook until tender, 3-5 minutes. Season with salt and pepper. Remove from pan and set aside.

 

5  COOK BEEF     Heat another drizzle of oil in same pan over medium-high heat. Add garlic and ginger and cook until fragrant, about 30 seconds. Add beef, breaking up meat into pieces. Cook, tossing occasionally, until no longer pink, about 4 minutes. Increase heat to high and continue cooking until browned and crisp, about 3 minutes. Pour in remaining soy sauce and cook, tossing, until mostly evaporated, 1-2 minutes. Season with salt and pepper.

 

6  FINISH AND PLATE.     Divide rice between bowls. Arrange beef, zucchini, carrot, mushrooms, and scallion whites on top. Drizzle with sauce and remaining sriracha (to taste). Sprinkle with scallion greens and serve.

Spring Tips to Start an Exercise Routine

By StatePoint

Spring is an ideal time to get active outdoors and kickstart a fitness regimen that can carry you into beach and pool season.

Need some motivation? Try out these ideas for getting started and sticking with the program.

Get Social

A personal trainer can be expensive, but a friend is free and potentially just as motivating. Besides, a little friendly competition never hurt anybody. Find a buddy to join you for runs and hikes, and with whom to hit the new HIIT class — that’s high-intensity interval training — or spot you in the free weights section of the gym. Joining an organized run crew, cycling club or other fitness group can be another great way to keep yourself inspired to move — as these meet-ups can be fun social events in addition to a great workout.

Gear Up

New wearable technology is not only fun, it can help you analyze your daily movement and workouts. See how much progress you make with wearable devices like the GBA800 Training Timer, a water- and shock-resistant watch that comes equipped with a three-axis acceleration sensor tracking your step count, a countdown timer that allows for up to 20 timer combinations, as well as 200-lap memory. With the download of the dedicated G-SHOCK Connected app to a smartphone, the watch can even track movement and support daily fitness. Employing a new algorithm, the app displays a graph breaking down daily steps taken in each of five metabolic equivalent (MET) levels, from data based on your step count and walking pace. It also displays the exact location and time where the wearer’s calories were burned, while measuring MET levels, making it useful for interval training.

Give it a Purpose

Find your motivation and dedicate your workouts to this purpose. One great way to do this is to sign up for a competitive athletic event that requires training. Whether that’s an obstacle course, a triathlon or a 5k foot race, having such an event on your calendar will provide the daily motivation you need. Check out free training plans that can offer you guidelines for the best way to prepare for each type of event. Need further incentive? Use the event to raise money for a cause that matters to you.

From new friends to new gear, you can make getting active this spring easier with the right motivational elements.

Maple and Mustard-Glazed Pork Chops

with Roasted Potatoes and a Cranberry and Pine Nut Salad

 

By Hello Fresh

 

Cooking Time: 40 mins

Servings: 4

Nutrition: 580 Calories

Ingredients:

 

  • Multicolor Fingerling Potatoes- 24 oz
  • Thyme- ¼ oz
  • Lemon- 1
  • Maple Syrup- 2 oz
  • Dijon Mustard- 4 tsp
  • Chicken Stock Concentrates- 2
  • Pork Chops- 24 oz
  • Fall Harvest Spice Blend- 1 tbsp
  • Spring Mix Lettuce- 4 oz
  • Dried Cranberries- 2 oz
  • Pine Nuts- 1 oz

 

1  ROAST POTATOES.    Wash and dry all produce. Adjust rack to upper position and preheat oven to 450 degrees. Halve potatoes lengthwise. Toss together potatoes, half the thyme sprigs, salt, pepper, and a large drizzle of olive oil on a baking sheet. Arrange potatoes cut-side down on sheet. Roast in oven until tender and browned, about 30 minutes.

 

2  PREP.    Strip 1 tbsp thyme leaves from remaining sprigs; roughly chop leaves. Halve lemon; cut one half into wedges. Stir together chopped thyme, maple syrup, mustard, and stock concentrates in a small bowl.

 

3 COOK PORK.       Heat a large drizzle of oil in a large pan over medium-high heat (use a nonstick pan if you have one). Season pork all over with 2 tsp harvest spice (we sent more), salt, and pepper. Add to pan and cook until browned on surface and just shy of desired doneness, 3-4 minutes per side.

 

4  GLAZE PORK.      Pour maple syrup mixture into pan with pork and let simmer until thickened to a glaze-like consistency, about 2 minutes. Toss pork to coat. Remove pan from heat and stir in a squeeze or two of lemon.

 

5  TOSS SALAD.    Toss together lettuce, cranberries, pine nuts, 2 TBSP olive oil, and a few squeezes of lemon in a large bowl. Season with salt and pepper. TIP: If you have an extra moment, toast the pine nuts first in a small pan over medium heat until golden, 3-4 minutes—the heat will make their flavor pop.

 

6  PLATE AND SERVE.     Discard thyme sprigs from sheet with potatoes, then divide potatoes, pork, and salad between plates. Drizzle pork with remaining glaze in pan. Serve with lemon wedges on the side for squeezing over.

What to Know About Seasonal Allergies and Your Eyes

By Statepoint

Suffering from itchy, watery eyes? You may have ocular allergies or you could have another issue entirely, such as chronic dry eyes. Experts say that getting the correct diagnosis is the only way to treat symptoms properly.

 

“Chronic dry eye often mimics the symptoms of seasonal allergies and must be approached entirely differently,” says Arian Fartash, VSP network optometrist. “Many over-the-counter allergy treatments can actually make dry eyes worse, so make an appointment with your eye doctor to determine the exact cause of your discomfort.”

 

If your itchy and watery eyes are diagnosed as ocular allergies, Dr. Fartash recommends taking the following steps.

 

  • Limit your exposure to pollen on high pollen count days.

 

  • Wash your face after being outside to reduce the amount of pollen on the skin.

 

  • Use cold compresses for some added relief.

 

  • Don’t rub your eyes, as this will increase your body’s overreaction to the irritants.

 

  • Remove contact lenses, which can attract allergens that accumulate throughout the day. Consider wearing your glasses or switching to daily disposable contacts during allergy season.

 

  • Try over-the counter eye drops. There are a number of allergy drops that are formulated to relieve itchiness, redness, and watery eyes. But consult your optometrist to find out which are the best recommended.

 

  • Consider prescription medications. If the symptoms won’t go away, you might need something stronger. Go see your eye doctor to discuss if a prescription medication is right for you. You can find a doctor local to you by consulting the VSP-network at vsp.com/find-eye-doctors.

 

Don’t suffer this season. See your best and feel your best by getting your eye symptoms properly diagnosed and treated.

Waist Hip Ratio And Heart Disease

Starkie Sowers – Clark’s Nutrition

Waist hip ratio is a simple body check that can be done easily in the house. The method uses a simple tape measure that can be bought for a small amount of money. Measure the largest area around the buttocks, then measure the waist around the navel. Take the waist measurement and divide it with the hip measurement. The ratio that appears is called the waist hip ratio (WHR) and is a power full tool for preventing heart disease (atherosclerosis). The WHR is also a strong indicator for potential diabetes. The numbers you can look to for safety are .8 or below for females and .9 or below for males.Recent research has also indicated aging with increased WHR is more of a critical factor than obesity by itself in relation to mortality. Simply put abdominal fat around the waist is something to pay attention to for prevention of disease.

CALCIUM SUPPLEMENTATION: HEART DISEASE

For the last few years we have seen a lot of information about calcium and heart disease. Some studies indicate that the use of supplemental calcium and cardiovascular disease prevention is controversial. Some of the most recent studies have indicated calcium supplementation is not associated with cardiovascular disease risk. Recent research is not indicating dietary calcium isassociated with decreased CVD risk. This study done with a Korea population, most studies in the past have been done with Caucasian population, indicates that higher dietary calcium intake with food and supplementation had a decrease in cardiovascular disease, but did not have a reduction in stroke or bone fracture. Additionally the higher calcium consumption resulted in reduced blood pressure. Some individuals had a slight increase in BP for a short duration followed by a reduced BP, suggesting higher calcium intake is associated with reduced BP.

 

Seafood: Food for Thought During National Nutrition Month

By StatePoint

We hear a lot about the important nutrients in vegetables and fruits, but the health benefits of eating seafood regularly aren’t always in the spotlight. It should be a no-brainer when it comes to seafood, which is packed with omega-3s. Yet, most Americans only eat one serving of seafood a week.

Here are some evidence-based facts to help set the record straight during National Nutrition Month.

1. How much seafood should I be eating?

Studies show that seafood benefits your heart, eyes and brain, and may also help you fight chronic diseases and memory loss. The 2015 Dietary Guidelines encourage all Americans to eat at least two servings of seafood each week. That’s double the amount most people currently eat. To reap the range of nutrients found in seafood, try to get a variety of fish in your diet, including shrimp, salmon, canned/pouched tuna, tilapia and pollock.

2. What if you’re pregnant?

Seafood is especially important for pregnant and breastfeeding women, as well as young children, since it is one of the only natural food sources rich in healthy omega-3 fatty acids, EPA and DHA. EPA and DHA are critical for brain and eye development, supporting the old adage that fish really is “brainfood.” One recent study shows that moms-to-be who ate fish two to three times each week had babies that reached milestones — such as imitating sounds, recognizing family members and drinking from a cup — more quickly than children born to mothers who didn’t eat fish regularly during pregnancy. Another recent study found that pregnant women who ate at least two seafood meals each week helped boost their child’s IQ up three points by age 9. Learn more about the best fish to eat during pregnancy at aboutseafood.com/seafood-pregnancy.

3. How to get more seafood.

Incorporating more seafood into your diet doesn’t need to be a challenge. It’s easy to get the recommended two to three servings each week by simply swapping out the protein from your favorite dishes with seafood. For example, chicken tacos become fish tacos, and grilled steak salad becomes grilled shrimp salad. What’s more, seafood is just as healthy whether it’s fresh, frozen or canned, making it a convenient item to stock up on when shopping, and ultimately helping you eliminate wasted food in your household.

4. Start the day right.

Nutrition experts recommend incorporating protein into your breakfast as a way to boost metabolism and balance your blood sugar levels for the entire day. Kicking off the morning with tuna avocado toast or salmon on a bagel will help keep you feeling fuller for longer, prevent cravings before lunchtime and help you reach your weekly seafood goals.

More nutrition facts, recipes and other resources can be found at AboutSeafood.com.

This National Nutrition Month, give your health a boost by eating a variety of seafood at least twice a week.

Tex-Mex Tilapia

with Cilantro Lime Couscous and Green Beans

 

By Hello Fresh

 

Cooking Time: 20 mins

Servings: 4

Nutrition: 600 Calories

Ingredients:

 

  • Veggie Stock Concentrate- 2
  • Cilantro-1/2 oz
  • Lime- 2
  • Panko Breadcrumbs- 1 cup
  • Southwest Spice Blend- 2 tbsp
  • Couscous- 1 cup
  • Tilapia- 22 oz
  • Sour Cream- 10 tbsp
  • Chipotle Powder- 1 tsp
  • Green Beans- 12 oz

 

 

1  HEAT STOCK AND PREP.    Wash and dry all produce except green beans. Bring ¾ cup water, stock concentrate, and a pinch of salt to a boil in a small pot. Finely chop cilantro. Cut lime into wedges. Stir together panko and Southwest spice in a shallow dish or bowl. Season with salt and pepper.

 

2  COOK COUSCOUS.     Once stock is boiling, add couscous to pot. Cover, then remove from heat. Let stand, covered, until liquid is absorbed and grains are tender.

 

3 COAT FISH.       Brush tilapia all over with 2 tbsp sour cream (1 pack). Season with salt and pepper. Dip each fillet into panko mixture, coating all over and pressing to adhere.

 

4  COOK FISH.       Heat a thin layer of oil in a large pan over medium-high heat (we used 2 TBSP oil; use a nonstick pan if you have one). Add tilapia to pan and cook until flesh is opaque and panko is golden brown, 4-5 minutes per side.

 

5  MAKE CREMA AND STEAM GREEN BEANS.    While fish cooks, combine remaining sour cream, a squeeze of lime, and chipotle powder (to taste) in a small bowl. Season with salt and pepper. Pierce green bean bag with a fork and place on a microwave-safe plate. Microwave on high for 3-4 minutes (or until green beans are tender), then carefully remove green beans from bag.

 

6  FINISH AND SERVE.     Fluff couscous with a fork, then stir in half the cilantro and a squeeze of lime. Season with salt and pepper. Divide between plates, then place tilapia on top. Dollop with crema. Season green beans with salt and pepper and serve on the side. Sprinkle remaining cilantro over everything. Serve with any remaining lime wedges.

Conquering Sugar Cravings

By Nia Saldana

Did you know that sugar and processed foods are as addictive as heroin and cocaine? It’s no wonder so many people are addicted to sugar.

“Sweet is the first taste humans prefer from birth,” says Christine Gerbstadt, MD, RD, a dietitian and American Dietetic Association (ADA) spokeswoman. She has also said that the sweet taste releases endorphins that help us calm down and relax, giving us a natural high.

Experts worry that since sugar makes up a third of our calorie intake, sugar overload is contributing to diabetes, heart disease and cancer.

Researchers at Yale University have revealed that after eating bad carbohydrates such as sugars and carbs, cause dramatic drops in blood sugar levels. The drop can leads to loss of self-control and cravings when it comes to high-calorie foods.

When trying to stop sugar cravings, it is important to never go hungry. Skipping a meal or two lowers the body’s blood sugar causing you to overeat to make up for the lost calories. Eating three balanced meals a day with two snacks keep your blood sugar stable reducing cravings.

Most people are guilty of having a sweet tooth especially in the evening hours after dinner. There are healthier ways to satisfy these cravings, such as fruits, smoothies, or even dark chocolates can be healthy than donuts and candies.

Here are a few examples of healthier sweet tooth remedies:

Yogurt Parfait ( about 300 calories)

Cereal and Milk (about 110 calories)

Fresh Fruit (about 54 calories)

Dark Chocolate ( about 155 calories)

Smoothie (about 90 calories)

Graham Crackers ( about 320 calories)

Remember to keep a positive mindset when trying to crush these cravings!

 

The Ultimate Healthy Blueberry Crumble

¾ cup (75g) old-fashioned oats (gluten-free if necessary and measured like this)

¼ cup (30g) whole wheat flour or millet* flour (measured like this)

1 tsp. ground cinnamon

2 tbsp. (30mL) pure maple syrup, room temperature

1 ½ tbsp. (21g) unsalted butter, melted

6 cups (840g) blueberries

3 tbsp (24g) cornstarch

Preheat the oven to 350°F, and coat an 8”-square pan with nonstick cooking spray.

To prepare the topping, whisk together the oats, flour, and cinnamon in a small bowl. Make a well in the center. Pour in the maple syrup and melted butter. Stir until fully incorporated.

To prepare the filling, toss the blueberries with the cornstarch in a large bowl until completely coated.

Transfer the filling to the prepared pan, and sprinkle evenly with the topping. (The topping tends to clump, so try to break it up into fairly small pieces.) Bake at 350°F for 45-55 minutes or until the juice is bubbling at the sides of the pan. Cool completely to room temperature; then refrigerate for at least 3 hours before serving to allow the juices to fully thicken.

One-Pan Orzo italiano

with Chicken Sausage, Tomatoes, and Spinach

 

By Hello Fresh

 

Cooking Time: 30 mins

Servings: 2

Nutrition: 550 Calories

Ingredients:

 

  • Garlic- 2 cloves
  • Baby Spinach- 5 oz
  • Lemon- 1
  • Grape Tomatoes- 4 oz
  • Parsley- 1/4 oz
  • Italian Chicken Sausage- 6 oz
  • Orzo Pasta- 2/3 cup
  • Italian Seasoning- 1/2 tbsp
  • Chicken Stock Concentrate- 1
  • Mozzarella Cheese- 1/4 cup
  • Panko Breadcrumbs- 1/2 cup
  • Parmesan Cheese- 1/4 cup

 

 

1  PREHEAT AND PREP.     Wash and dry all produce. Preheat broiler to high. Mince garlic. Finely chop spinach until you have 1 cup very packed spinach. Halve lemon; cut one half into wedges. Halve tomatoes. Pick parsley leaves from stems and finely chop; discard stems. Remove 2 links sausage from casings (use other link as you like).

 

2  COOK SAUSAGE.      Heat a drizzle of olive oil in a large tall-sided pan over medium-high heat (use an ovenproof pan if you have one). Add sausage, breaking up meat into pieces. Cook until just browned, about 3 minutes.

 

3 START ORZOTTO.        Add tomatoes and garlic to pan with sausage. Cook, stirring occasionally, until tomatoes start to wilt, 2-3 minutes. Add ⅔ cup orzo and ½ TBSP Italian seasoning (we sent more of both). Cook, stirring, until orzo is coated in juices, about 1 minute. Season with salt and pepper.

 

4  FINISH ORZOTTO.       Add 2 cups water, stock concentrate, and a pinch of salt to same pan. Bring to a boil, then lower heat to medium. Let simmer, stirring occasionally, until orzo is almost al dente, 7-9 minutes. Stir in chopped spinach and cook until wilted, about 3 minutes more. TIP: If mixture seems dry, add water ¼ cup at a time until loose.

 

5  BROIL ORZOTTO.    Stir ¼ cup mozzarella (we sent more) and a squeeze of lemon into pan. Season with salt, pepper, and more lemon to taste. (TIP: If your pan is not ovenproof, transfer mixture to a baking dish at this point.) Sprinkle panko and Parmesan over top of orzotto. Broil until panko is golden brown, 1-3 minutes.

6  PLATE AND SERVE.      Divide orzotto between plates. Sprinkle parsley over top. Serve with

lemon wedges on the side for squeezing over.

Diet vs. Exercise: Which is Better for Weight Loss?

By StatePoint

What’s more important: diet or exercise? Anyone who’s tried to lose weight and maintain a healthy lifestyle has likely asked this question.

Sixty-eight percent of people want to lose 10 pounds or more, according to a recent Harris Poll on behalf of Nutrisystem. March is National Nutrition Month, and a good time to get started on your goals. So, should you focus on diet, exercise or both?

When it comes to weight loss, the split should be roughly 80 percent focus on what you eat and 20 percent on exercise. The logic is simple, say experts.

“It’s all about calories in and calories out. If you’re eating less and exercising, you’re going to burn more calories,” says Courtney McCormick, corporate dietitian at Nutrisystem. “However, exercise often makes us hungrier, which is why many people who only change their exercise habits don’t see the scale move.”

To achieve a healthier lifestyle and shed weight, consider these quick tips that combine both diet and exercise.

• Eat more often: A 2015 study from the Journal of the Academy of Nutrition and Dietetics found that on average, people who ate six times or more daily consumed fewer calories, had a lower body mass index, and ate more nutrient-rich foods than those who didn’t eat at least six times a day. Eating smaller meals every three hours keeps you feeling full, controls blood sugar and helps boost metabolism.

• Watch portions: American portions have become too big; and those used to dining out may consider restaurant portions to be correct, when they’re often four times as large as what’s recommended. Learning portion control is key to losing weight. When eating out, ask for a to-go box and save half for later. You can also turn to plans, like Nutrisystem, which deliver portion-controlled meals to your home.

• Veg out: Vegetables are low in calories, high in filling fiber and loaded with nutrients. For breakfast, add spinach to an omelet; at lunch, pile your sandwich high with fixings like tomatoes, cucumbers and peppers, or use lettuce as a wrap instead of bread. During snack time, munch on carrots dipped in hummus or blend kale into a fruit smoothie.

• Drink more water: A study found that when people drank six cups (48 ounces) of cold water, they increased their resting calorie burn by up to 50 calories each day. Another study found that dieters who drank two eight-ounce glasses of water before meals lost 36 percent more weight over three months than those who didn’t sip before sitting down to eat. So, fill up that water bottle!

• Get moving: The Centers for Disease Control and Prevention recommend 150 minutes of aerobic activity weekly, but research suggests that it doesn’t matter if you exercise for two-and-a-half hours straight or break it up into 10-minute chunks. Aim for 30 minutes of exercise per day then build up to 60 minutes when you’re ready.

More diet and exercise tips can be found at leaf.nutrisystem.com.

Remember the key to meeting your weight loss and health goals is to make sustainable lifestyle changes. Focus on eating better and moving more and you’ll be on the right track.