Author: schwma09@uwgb.edu

Enlightened Crab Cakes

Ingredients:

  • 1 pound crab meat
  • 2 egg whites
  • 1/3 cup finely chopped red bell pepper
  • 1/3 cup finely chopped green onions (scallions)
  • 1/3 cup chopped fresh parsley
  • 3 tablespoons bread crumbs

 

Directions:crab cakess

Shred crabmeat. Mix with all other ingredients. Form into 8 patties. Refrigerate for an hour. Spray a nonstick pan with cooking spray or an olive oil mister. Heat to medium high and carefully place crab cakes in pan. Let cook for 5 minutes undisturbed so crust forms. Turn carefully and cook for another 5 minutes. Serve with a swirl of avocado sauce.

Each serving of 2 crab cakes contains about 148 calories, 26 g protein, 2 g fat, 102 mg cholesterol, 6 g carbohydrates, 1 g fiber, and 446 mg sodium.

 

Avocado sauce

Ingredients:

  • 1/2 cup avocado, mashed
  • 1/2 cup reduced-fat sour cream
  • 1 tablespoon fresh lemon juice

 

Directions:

Mix all ingredients and refrigerate until ready to serve.

Serves 4

Each serving contains about 88 calories, 1 g protein, 8 g fat, 12 mg cholesterol, 4 g carbohydrates, 2 g fiber, and 15 mg sodium.

Recipe from the StayWell Company, LLC.

Exercise Your Brain Muscles Today

Hobbies may be for fun, but they have a serious side, too. There’s growing evidence that what you do in your spare time can boost your health and well-being.

Doing something you enjoy can be a great stress reliever, and certain activities also give your brain a boost. That’s important because your brain, just like your body, needs exercise. Research has shown that keeping your brain active can keep it sharper. It may even help you build up your brain cells and connections, or generate new brain cells. This could help fight off mental decline, which appears to stem from altered connections among brain cells as we age.

So why not spend some time today curled up with a crossword, Sudoku, or other puzzle? If you don’t subscribe to a newspaper, you can find puzzles online or through smartphone apps.

Article from the StayWell Company, LLC

brain exercise

Cherry Vanilla Frappe

(Gluten-free, gout-friendly)cherry frappe

Ingredients

  • 1 cup frozen, pitted sweet cherries
  • 1 cup skim milk
  • 1/2 cup light vanilla yogurt

Directions

Freezing fruit before blending lets you skip ice cubes. If using fresh, pitted cherries, add 1/2 cup to 1 cup of ice.  Put ingredients in blender. Puree until almost smooth. Pour into 2 glasses.

Serves 2

Each serving contains about 133 calories, 6 g protein, 0 g fat, 25g carbohydrates, 2 g fiber, and 95 mg sodium.

Recipe from the StayWell Company, LLC.

Bring Along Your Exercise Equipment

You don’t have to leave exercise behind when you head to the office or take off on a trip. Here are some ideas you can consider today to keep up your fitness routine while on the road:

  • Pack a jump rope. Jumping rope for 15 minutes burns about 150calories, and it can give you as vigorous an aerobic workout as running 1 mile.
  • Use resistance bands, or exercise tubes, to build strong muscles and bones. These lightweight tools fit easily in a desk drawer or carry-on luggage.
  • Clip a pedometer to your waist each morning and count every step you take. In one recent study, women who used a pedometer were more likely than non-wearers to meet their goal of 10,000 steps a day.
  • Walk or jog in place. Then drop down for pushups and abdominal crunches. No equipment is required.

Article from the StayWell Company, LLC

workout on vaca

Simple Salmon with Dill Sauce

Ingredientssalmon with dill sauce

  • 1 salmon fillet (about 2 pounds)
  • 2 tablespoons low-sodium soy sauce
  • Coarse black pepper
  • 1/2 cup low-fat sour cream
  • Olive oil
  • 1/2 cup finely chopped cucumber
  • 1 teaspoon fresh dill

 

 

Directions

 

Preheat oven to 450°F. Rinse salmon fillet and place skin-side down on a flat baking pan. Pour soy sauce over salmon and sprinkle with pepper. Roast salmon using the 10-minute rule–approximately 10 minutes per inch of thickness at the thickest point. If you want to brown the top, brush lightly with olive oil and sear the salmon before roasting, or run briefly under broiler. Cook until the salmon is opaque and flakes easily with a fork (internal temperature of 145°F).

 

Serve salmon hot or cold with dill sauce made by combining 1/2 cup low-fat sour cream, 1/2 cup finely chopped cucumber that has been lightly salted and drained, and 1 teaspoon chopped fresh dill (or more to taste).

 

Serves 6

 

Each serving contains about 288 calories, 5 g carbohydrates, 31 g protein, 17 g fat, 292 mg sodium, and 0 g fiber.

Recipe from the StayWell Company, LLC.

Today’s Dash – Get your greens for bone health.

Every day, your body breaks down old bone cells and builds new ones. It’s a complex process requiring lots of vitamins and minerals. This includes calcium and vitamin D, as well as vitamin K. Research suggests this nutrient doesn’t make your bones thicker or denser, but might still prevent fractures. Scientists think it may work to help support bone structure in some other way.

Experts say specific recommendations for vitamin K depend on age, gender, and other factors, such as pregnancy. In most cases, eating foods rich in vitamin K is enough to boost levels. These include:

Green, leafy vegetables, such as spinach

Broccoli, cabbage, and cauliflowercouliflower and cabbage

Green peas

Soybeans

Olives

Cereals

Article from the StayWell Company, LLC

Pork Chops with Savory Apples

(Gluten-free)

Ingredients

  • 2 medium applesPork Chops with Apples
  • 1 medium onion
  • 1 large clove garlic
  • 4 pork chops, about 3/4-inch thick, with bone (about 1-1/2 pounds total)
  • 1 teaspoon olive oil
  • 1/4 cup water
  • 1/4 cup fat-free sour cream

 

Directions

Quarter and core apples. Peel if desired. Cut onion in half and then slice it. Use a large frying pan with a lid. Heat oil over medium-high heat and add pork chops and garlic. Brown quickly, about 2 minutes per side. Add cut-up apples, onion, and water. Cover and turn heat to low. Let cook for about 15 minutes, until pork is cooked through (internal temperature of 145°F with 3 minutes of rest) and apples are soft. Remove chops to a warm serving platter. Bring pan juices to a boil and turn off heat. Stir in sour cream and pour over chops. Serve immediately.

 

Serves 4

Each serving contains about 271 calories, 24 g protein, 13 g fat, 71 mg cholesterol, 13 g carbohydrates, 1 g fiber, and 75 mg sodium.

Recipe from the StayWell Company, LLC.

Eat More Slowly Today

Rushing through meals, barely acknowledging the food you put in your mouth, deprives you of the pleasure of eating and may impact your health. When you eat mindlessly, you risk overeating because your brain isn’t tuned in to what you’re consuming. You’re also less aware of the cues that let you know you’re full.

In contrast, when you eat mindfully, you become more aware of when you’ve had enough to eat. You’re also more aware of the food choices you make, which can help you improve your health. In fact, a study in the Journal of Obesity found that the more participants practiced mindful eating, the greater their ability to reduce anxiety and avoid eating in response to emotions. That helped them lose weight in the abdominal area.

So take your time at your next meal today. Try these steps toward more mindful eating:

  • Be mindful of food prior to eating it. Before you eat something, silently do the following for 30 seconds: Look closely at your food, noticing the colors and shapes. Enjoy the aroma. Consider all the plants and animals that are part of the food. Acknowledge the effort of everyone who was involved in making the food. Envision yourself eating the food mindfully with attention.
  • Take mindful bites. Be aware of your movements as you bring food to your mouth. While you chew, put your hands or silverware down. Pay attention to the taste and texture of the food and to the act of chewing. After swallowing, pause for a few seconds before eating more.
  • Mind your chews. Pay attention to how many chews it takes for you to eat a particular food. To do this, take a bite of food and then count the number of chews it takes you to completely chew it up. This practice can help you focus on the act of eating when your attention is wandering.
  • Article from the StayWell Company, LLChealthy food heart

Fiesta Shrimp

(Gluten-free, gout-friendly)

Ingredients

  • 4 ounces raw large shrimp, peeled and deveined (smaller shrimp cook faster)Fiesta Shrimp
  • 1/2 cup zucchini, sliced
  • 1/4 cup of fiesta garden salsa (buy a brand that contains black beans and corn)
  • 1/2 ounce Monterey Jack cheese, coarsely grated
  • Chopped cilantro for garnish
  • 1 corn tortilla

 

Directions

Put shrimp on one side of pasta bowl, zucchini on the other. Pour salsa over shrimp. Cover with plastic wrap. Microwave on high for 5 minutes. Lift up wrap and sprinkle shrimp with grated cheese; sprinkle cilantro over all. Cover again so cheese will melt. In the meantime, put tortilla between damp paper towel and microwave on high for 20 to 30 seconds.

 

Serves 1

One serving contains approximately 250 calories, 25 g carbohydrates, 22 g protein, 7 g fat, 750 mg sodium, and 3 g fiber.

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

This recipe is gout-friendly because it contains some foods that are moderate in purines. Meat, poultry, and fish should be limited to 1 to 2 servings per day.

Recipe from the StayWell Company, LLC.

Combat Bad-Weather Blues With Exercise!

Do your exercise plans get put on hold during cold or dreary months? Beat the bad-weather blahs and tone up by bringing your workout indoors, starting today.

Think of your home as a gym. You might consider investing in a treadmill, stationary bike, or other exercise machine. But you don’t necessarily need expensive equipment to get a good aerobic workout at home.

  • Try climbing stairs, jogging in place, or jumping rope.
  • Join an indoor volleyball or basketball team.Winter Blues
  • Swim laps or take water aerobics in an indoor pool.
  • Walk briskly around an indoor mall.
  • Be a domestic athlete. Cleaning closets and washing windows or floors count as exercise and help you get a head start on your spring cleaning.
  • Rent or buy some workout videos.
  • Experiment with different exercise classes, from tai chi to spinning at a local fitness center.

If you’ve been inactive for a while, start gradually and add a few minutes of physical activity each day. Eventually, try to get at least 30 minutes of moderate aerobic exercise on five or more days of the week. Experts also recommend stretching every day and lifting weights two to three times a week.

Article from the StayWell Company, LLC