fritep15@uwgb.edu – Page 5

Southwestern Spaghetti Squash and Turkey Meatballs

Ingredients

4 cups spaghetti squash, cooked using whatever method you prefer; if your squash is large, you’ll have more than you need for this recipe
1/2 lb. ground breast-meat turkey
1 tbsp. minced onion
1 tbsp. dried parsley
1 tbsp. dried basil
2 tbsp. breadcrumbs
1 large egg, lightly beaten
1 tbsp. olive oil
2 14.5-oz. cans petite cut diced tomatoes with jalapenos
2 oz. Monterey jack cheese
1/4 cup fresh cilantro

Directions

Mix turkey with minced onion, parsley, basil, and breadcrumbs. Mix in egg. Form into 12 meatballs—each about a rounded tablespoon.

Heat oil in a skillet. Brown meatballs evenly, about 5 minutes total. Pour tomatoes over meatballs and heat for about 5 minutes. Meatballs will be cooked through and tomatoes heated.

To serve: Put about 1 cup of squash on each plate and top with meatballs and sauce. Sprinkle with Monterey jack cheese and cilantro.

Makes 4 servings

Each serving contains about 297 calories, 14 g fat (5 g saturated fat, no trans fat, 110 mg cholesterol), 990 mg sodium, 24 g carbohydrate, 4 g dietary fiber, 10 g sugars, and 18 g protein.

Recipe from the StayWell Company, LLC.

Consider Dusting and Vacuuming Your Bedroom Today

Yes, today’s challenge qualifies as a chore, but it’s one that may help you sleep better at night. Break out the duster and vacuum cleaner and tackle your bedroom today. You’ll be fending off dust mites, which can cause itchyeyes, nasal congestion, and coughing that make it tough to get restful sleep. Dust mites love finding a home in your carpet, and they’re equally comfy in fabric headboards and curtains. So take some time to clear your bedroom air. If allergies are a real problem for you, consider hardwood floors and washable curtains or roller shades. And declutter your room as much as possible—it’ll make dusting less of a chore. Sara-Slade-Glam-Bedroom-Decorating-Ideas

Article from the StayWell Company, LLC

Apple Carrot Salad

Ingredients apple carrots

1 cup shredded carrots
3 (medium) unpared and diced apples
1 tbsp. lemon juice
½ cup raisins
⅛ cup low-fat mayonnaise

Directions

Combine all ingredients. Chill thoroughly. Serve on salad greens.

Make about 6 servings

Serving size is about 1/6 recipe.

Each serving provides 110 calories,1 g fat, 0 mg cholesterol,140 mg sodium, 25 g carbohydrate, 3 g dietary fiber, 20 g sugar, 1 g protein.

Recipe from the StayWell Company, LLC.

Consider Modifying Your Fitness Moves for a New Start

So you’ve decided to get in better shape. That’s great news! Exercising regularly is associated with a slew of health benefits, including reducing your risk for heart disease and many cancers. It also helps you maintain a healthy weight and improves your overall mental health.

If it’s been a while since you were active, though, you may want to modify some exercise moves at first. For example, the pushup is a great exercise for working several body parts at once. But it’s challenging for many people because it requires a lot of upper body and core strength. Instead of trying regular pushups, start with a modified version today: Do the pushups on your hands and knees instead of your hands and toes. As you get stronger, you can move up to traditional pushups. Look for other ways to safely modify moves—it’s better to do a modified exercise than nothing at all.

Article from the StayWell Company, LLC

Breakfast on the Run!

Ingredients

4 tablespoons apple butter
2 tablespoons Dijon-style mustard
3 whole-wheat English muffins, split and lightly toasted
6 1/2-ounce slices low-fat, cracked black pepper ham, chopped
2 tablespoons minced green onion (scallion) tops
3 ounces low-fat sharp cheddar cheese, shredded

Directions

In a small bowl, combine apple butter and mustard. Spread 1 tablespoon mixtureon each muffin half. In another small bowl, combine ham, onion, and cheese. Spread each muffin half with this mixture. Broil until topping is bubbly. (Both mixtures may be prepared in advance and stored separately for a quickbreakfast.) english muffin

Serves 6

Each serving contains about 137 calories, 10 g protein, 3 g fat (20% calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.

Recipe from the StayWell Company, LLC.

Pitcher-Perfect Iced Tea

Ingredients

4 tea bags: regular, decaffeinated, or herbal
4 cups water

Directions

Bring water to a rolling boil. Pour water over tea bags in a teapot, pitcher, or other one-quart container. Let steep 5 to 7 minutes. Remove tea bags. Chill. Serve in glasses over ice.

Serves 4

Instead of adding sugar or artificial sweetener, try adding fruit juice for a new flavor. Mixing 1 cup of tea with 1/2 cup orange juice adds about 56 calories, 1 g protein, less than 1 g fat, 13 g carbohydrates, less than 1 g fiber, and 1 mg sodium.

To make this recipe gluten-free, use only tea that is gluten-free. Read food labels carefully and contact the company if you have any questions.

Recipe from the StayWell Company, LLC.

Try 10 Lying Leg Raises Today

Your core is the foundation for all your body’s movement, and weak abdominal and lower back muscles can make you more prone to injury. In fact, about 8 in 10 of us will experience back pain at some point in our lives.

To help build a stronger core, try this straight-leg raise today: Lie on your back with your arms at your sides, legs extended. Keeping your right leg straight, lift it toward the ceiling until it’s perpendicular to your torso, exhaling as you do so, then lower it back down, inhaling. Lift and lower the left leg next. That’s one rep; do 10 total. (To make the move more challenging, you can lift both legs at once—but avoid this if it bothers your lower back.)

Article from the StayWell Company, LLC

Southern Chicken and Dumpling Soup

This is a lighter variation on a Southern classic, chicken and dumplings, which are a type of homemade noodle.

The trick is to use a light, fresh noodle that doesn’t have to be pre-boiled.

Ingredients

4 cups homemade or low-sodium chicken broth
½ cup chopped onion
1 tsp. minced garlic
1 can condensed low-sodium cream of mushroom soup
2 cups cooked, cubed chicken
1 10-ounce bag of frozen mixed vegetables (carrots, green beans, peas, and corn), or
3 cups fresh vegetables
6 sheets of refrigerated egg roll wrappers
1 tbsp. parsley

Directions

Put chicken broth into a large soup pot and add onion and garlic. Cook for about 5 minutes, then add condensed mushroom soup and chicken. Heat thoroughly and add vegetables.

Slice each egg roll wrapper into three “wide noodles.” Add noodles three at a time to simmering soup. Stir gently so they don’t stick, and continue adding until all are in the pot.

Continue simmering for about 2 minutes. Ladle into 4 bowls, garnish with parsley, and serve immediately.

Makes 4 servings

Each serving contains about 353 calories, 8 g fat (2 g saturated fat, no trans fat), 58 mg cholesterol, 664 mg sodium, 41 g carbohydrate, 4 g dietary fiber, 7 g sugars, and 29 g protein.

Recipe from the StayWell Company, LLC.

Make a To-Do List Before Turning in at Night

Making a to-do list before bed every night is a great way to prioritize what you want to accomplish tomorrow. At the same time, it can help you relax and free your mind from thinking about tomorrow’s responsibilities. You can sleep easier knowing you’ll wake up feeling organized and in control of your day. Here’s how to make the most of your to-do list today:

Don’t overload your list by including more than you can get done in a day. This can cause you to feel overwhelmed before your head hits the pillow. Instead, list a maximum of five things you want to get done, in order of importance.
Make first things first. Do the first thing on your list as soon as you can in the morning, when you’re most fresh. Distractions are inevitable as the day progresses, so this way you’re sure to accomplish your highest priority item.
Use your list as a memory extender. Knowing you’ve listed and prioritized tomorrow’s needs gives you permission to forget about them tonight.

Article from the StayWell Company, LLC