Breakfasts Under 350 Calories

Some of these look very good!!! Making me hungry!

Breakfasts Under 350 Calories

Here is a Corn Flake Crusted Banana Stuffed French Toast for under 350 calories >>>>>>>

Lifestyle Eating and Diet - Part 1

One of the things that people tend to do when "I" walk into a room at a County meeting is joke about not being able to have "good food" and must resort to fruits and vegetables. As much as these foods may be more iconic to "health" they aren't always realistic. Plus, there are other ways to be "healthy."

The basic principle to weight management is calories in versus calories out. You keep it even, you stay same weight. You have an elevation on one side or the other and you will either lose weight or gain weight.

One of my first memories of "diets" were related to Weight Watchers or Richard Simmons' videos. I can remember in the early 80s that my mother did one or both of these. Now, she is over 70 years old and does she eat like she did then...no. Why, because it was not a lifestyle change it was a short-term "lose weight" issue.

As a former athletic trainer, I have witnessed people become anorexic due to trying to live up to a certain look. Two extreme cases were females. One went as far as passing out many times and going to see counselor due to the mental/psychological issues related to anorexia.

When it comes to the style of food intake, for the "normal" person (non-diabetic, elevated heart issues, or other conditions), we live in a culture where we are not going to be able to simply have "fruits and vegetables" all the time. Nor are we going to have sugary snacks all the time. Of course there are more health benefits in fruits and vegetables than sugary foods, let's not discount that fact.

One thing that is important to remember that we had plenty of "bad stuff" in the diets of our culture before we were born. But something that made a huge difference was they didn't have all the "lack-of-exercise" amenities" which we have now. Until "recent" (in all reality) if you wanted to get a hold of someone you had to be outside and go to their house, either by foot or horse/buggie. Now, we can e-mail/text/call in a few seconds.

The other problem is, those past generations brought their delicious food with them into a "lack-of-exercise" culture. So we have same good food - fatty, fried, sugary - but we don't burn it off.

Keep in mind that I am NOT suggesting we violate healthy eating, even if we exercise. However, there are times when we may eat a donut or choose to have a shake. There may be times which you do not eat very "healthy" in a given day or weekend. However, may we make it the "occasional" and not the norm.

Another concept to consider is portion control. Buffets are evil when it comes to health. I will be the first to think "I paid for this, I'm going to eat." This generally causes me to eat way more than I needed to in the first place. Most of us can survive on about 650-700 calories a meal. This is roughly around the 2000 diet, without snacks. However, to be about 165 a person needs to maintain about 1650 calories. If you chose to eat at McDonald's and you ate a McDouble (390 calories w/ cheese, 340 without), small fries (250 calories) and unsweet tea (0 calories) you would be close to that amount per meal. It also shows that it adds up with very little food.

The number presented to maintain 165 pounds is number is not limited to intake, this is what you need to have to maintain normal body functions. If you are taking in 2000 but burning 350, then you are going to be in that range. Keep in mind, digestion does burn some calories. Overall it is minimal - so don't count on it for weight loss.

The bottom line is that if we decide to eat something other than fruits and vegetables, which we need a balanced diet, then we need to be moving to burn some calories. We must keep in mind that if we are going to eat the "fun" foods, then we must be willing to burn them off through some sort of exercise routine. Otherwise, we will be gaining weight or increasing our chances for other health-related risks.

Let's eat (even fun things) and move.

Butternut Squash and Fried Sage Pasta

from Self.com
Butternut Squash and Fried Sage Pasta

A hearty bowl of pasta plus savory cheese? You'd never know this whole-grain comfort food is diet-friendly! Squash supplies all the vitamin A you need for the day.

By Kerri Conan

Serves 4

INGREDIENTS

• 8 oz whole-wheat penne
• 1 tablespoon olive oil
• 8 sage leaves
• 1 medium red onion, thinly sliced
• 2 garlic cloves, finely chopped
• 1 medium butternut squash (about 2 lb), peeled, seeded and cut into 1-inch cubes
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup grated Parmesan

PREPARATION

1. Cook penne as directed on package.
2. Heat oil in a large skillet over medium heat.
3. Fry sage, turning once, until crisp on both sides, about 1 minute per side.
4. Transfer to a paper towel.
5. Add onion and garlic to skillet.
6. Cook, stirring frequently, until soft and golden, about 3 minutes.
7. Add squash, 3/4 cup water, salt and pepper.
8. Cover and simmer, stirring occasionally, until squash softens, 5 to 7 minutes.
9. Drain pasta, reserving 1 cup cooking water.
10. Return pasta to pot and add squash mixture; stir over low heat, adding some reserved cooking water if necessary, until pasta is coated, about 1 minute.
11. Serve, garnished with cheese and sage.

The skinny

337 calories per serving, 6.5 g fat (1.4 g saturated), 63 g carbs, 10 g fiber, 11 g protein

Digging a Little Deeper - Addictions

We heard this word, addiction, in grade school as we were educated against habits like cigarettes, drugs, and alcohol. We were the recipients of talks that highlighted those three things. We were warned about how they can negatively impact the body. Those things haven't changed. All those can negatively impact your health.

Is it safe to say that nearly all (if not all) are addicted to something? Basically, if that "something" were taken away it would cause us some sort of physical, emotional, or mental trauma. Keep in mind, trauma isn't meaning that we go to a medical facility.

There was a reason we were educated against the addiction of tobacco, drugs, and alcohol - they are bad for us. However, there are many other things (some of which were not "invented" yet) that cause some trauma if we must go without them.

Some of us may have a sort of addiction to other things like eating, electronics (computer/phone), social media, electronic games, pornography, television, video games, and the list can continue. I can put myself in the categories of electronics and social media. I can confess that if you took my phone away - which includes texting, e-mail, Facebook, and the like - I would be "traumatized." I wouldn't be admitted into a facility, but I would be going through withdrawal. I would want it back...now!

The issue is that when we rely on those things too heavily, we are hurting ourselves, similar to addictions to tobacco, alcohol, and drugs. We can also hurt our families with all that has been mentioned because our focus is on the "things" we are missing and not able to focus on our families and give them the attention they deserve.

The question is, have you been impacted by these? Do you want help? One of your Wellness Incentives is "Face-to-Face Health Coaching." These are areas which may be impacting one or more areas of your health, and there is a way to help it. As a previous minister, I am able to counsel you through various issues in life. Let's work on something together to create a healthier you!

National Stress Awareness Day

GAME…Two Truths and a Lie:

Each one of you must take a piece of paper, start writing 3 things about yourself, one out of which must be a lie. When each member of the group has finished writing start the fun. Now one of you read aloud the things that you have written about yourself. Other members have to tell which one is a lie. This is a fun game which will help you know about each one and an individual will know how much others know about him/her.

EXERCISE/STRETCH…

Office stress relief is what you need to improve your productivity and feel more positive about your job and career. Here are four easy exercises you can do without leaving your desk or getting funny looks from your coworkers.

Trunk twists. Sit as tall as possible at your desk (pretend your boss is holding your head up as if you were a marionette). Rotate your shoulders up, back then down (as if you were trying to hold an apple between your shoulder blades). Rest your left hand behind your left hip and slowly twist to that side. Hold for a slow count of ten then return to your starting position. Repeat on the right side.

Chin lifts. Again, sit tall at your desk and rotate your shoulders up, back and then down. Keep your face forward. Then slowly lower your chin until it is resting against your chest. Hold for a slow count of 10 then raise your chin. Now raise your chin up until you are looking at the ceiling. Hold for a slow count of 10, and then lower to your starting position. Repeat as often as necessary to relieve tension in your neck.

Ear dips. Start by sitting tall at your desk with your shoulders positioned as if you were trying to hold an apple between your shoulder blades. Face forward. Slowly lower your head to the left as if you were trying to pin your left ear to left shoulder. Hold for a slow count of 10, and then return to your starting position. Repeat on the right side. Repeat this office stress relief exercise as often as you need to.

While you are doing these first three exercises, you may want to close your eyes and visualize a calm scene, such as a peaceful mountain lake or a quiet country road. Or, you can post a soothing picture on your bulletin board or wall or as a computer screen saver and gaze on it to refocus your thoughts. You will be amazed at how much calmer you will feel.

Play catch. Crumble up a sheet of paper into a ball and toss it in the air. Catch it. This is a great office stress reliever because it gets the whole body involved. Plus it focuses your mind on something else but the task at hand. Everyone needs a chance to play and this is one easy, quick way to do it. If you can, invest in one of those basketball hoops that fit over a wastebasket and use it. Pretty soon, your office mates may challenge you to a quick pick-up game: a new way to look at teamwork.

Of course, if things are really tense, the best office stress relief would be to get up and walk away from your desk, even if it’s just a quick stroll to the restroom or cafeteria. However, going outside would be the best option because it allows you to get some fresh air into your system. Take as long as you need to calm down.

Office stress relief exercises don’t have to be exotic, mystical movements. They can be done inconspicuously and provide almost instant relief, helping you to be more relaxed and more productive. Try them today.

From www.juststressrelief.com

Shed the Stress - Lunch and Learn from April 2013

You can watch the Lunch and Learn from April by clicking here. It is titled "Shed the Stress."

Working Together

It is always good to see people who work together join in with a celebration. Places of business tend to spend a lot of time around each other and grow to be like a family. When one celebrates, they all celebrate; when one suffers, they all suffer.

It was good to be able to see people come together to honor "one of their own" on an occasion when that "one" was going to be leaving. At another workplace, the group has the opportunity to get together once-a-month to celebrate a nominated "Associate of the Month." There is some hoopla and food in both situations.

The best part is, the fact that they are honored, to any degree. The celebration is one form of showing importance, but don't count out the fact the need for attendance.

Attendance is important in working together. Without it, there is a "party" but nothing fun to party without anyone.

As you have a place of work, enjoy the opportunities to celebrate the "wins and losses" and, literally, work together to make it a great place! Said this cliche many times, "Together Everyone Achieves More!"

Incentives: Where is the Value?

Which part of the wellness incentives are the most valuable or important? Is it the monetary portion or the change in lifestyle?

Most are likely looking for the monetary return. That is what people are looking for in the plan. Similar to how a child (or adult) opens the birthday card looking for the money, prior to reading the card. You want to know how much you are receiving in return.

However, as the birthday card illustration is used, is the value in the note from the friend or loved one in the money or the thought? Is the value in the monetary incentive or the long-term positive health effects?

As we live in a pretty selfish culture, we are wanting to know how this will benefit "me" in the end. Unless we have been impacted with something that will cause us to want to change our lifestyle, the pain of changing is too great, thus we will stay in our same lifestyle. When the pain of the current lifestyle becomes greater than change, we will change.

Maybe we should look past the monetary portion and just think of it as a bonus at the end of the year. The benefit to the "me" is a healthier life. Reiterating that health is more than physical. Skinny people can have high blood pressure and obese people can have normal blood pressure. Skinny and obese people could have about the same lung capacity if the first one is due to smoking and second one to sedentary lifestyle.

If you are like me, you may want to do be involved in the Wellness Incentives due primarily to the financial portion. However, if you work on creating some variations in your life you will be surprised how easily you can adapt to them and create a more healthier you.

Don't be involved in the Wellness Incentives for the money...but for the return. The return could be seeing your kids, grandkids, or great grandkids graduate or get married. It could also be having a retirement where you can be active. There is a huge list of positives for having a healthier lifestyle...choose one and let it motivate you!

May you readjust your sail of value in the Wellness Incentive program!

Now it's your turn...where do you see the value (now)?

Great opportunities to help others seldom come, but small ones surround us every day. ~ Sally Koch

Bacon Apple Chicken Stew

From Katrina Pollet, JDC

Ingredients

2 1/2 cups reduced-sodium fat-free chicken broth
1 TBLSP cornstarch
2 TBLSP cider vinegar
1 1/2 tsp chopped garlic
1 tsp dried parsley
1 1/2 lb's raw boneless skinless chicken breast
1/4 tsp each salt and black pepper (or to taste)
3 c peeled and chopped Fuji apples
2 c carrots cut into 1/2 inch coins
2 c roughly chopped celery
1 c roughly chopped onion
6 slices center cut bacon or turkey bacon (I sometimes even use real bacon bits)
Mrs. Dash regular to taste

In crockpot, combine broth with cornstarch and stir to dissolve. Add vinegar, garlic, and parsley, mix well. Season chicken with salt and pepper and add to the crockpot. Add all remaining ingredients except bacon and thoroughly stir.

Cover and cook on high for 3-4 hours or on low for 7-8 hours until chicken is cooked through.

Remove chicken and place in a large bowl. Shred with 2 forks, stir shredded chicken into the stew in the crockpot.

Cook bacon until crispy and sprinkle over each serving.

Makes 6 servings.

Serving 1 1/3 cups 230 calories 4g fat 570 mg sodium 17.5g carb 31g protein

Recipe from Hungry Girl Cookbook.