Smartphone Apps to Improve Your Health

It is no secret - smartphones have changed our world. There are apps for everything! You can check the weather or news, play games, and even see if your favorite store has that item you are looking for in stock – all in a matter of seconds. There are also some pretty neat apps to help you improve your health.  I’ve downloaded some and a few of my favorites are listed below.

·         MyFitnessPal - This app allows you to track what foods you are eating each day and tells you how many calories each piece of food you are eating contains. You can also track your weight and input your goal weight so you know how close you are to achieving your goal.  I am definitely more conscious of what I am eating when I track my food on MyFitnessPal.

·         MapMyWalk – Ever take a walk and wonder how far you actually walked? If so, MapMyWalk is definitely an app you should download.  You can track how far you walked, your average speed, and approximately how many calories you burned on your walk.  You can save your workouts so you can see how you are improving. 

·         Coventry – at BRT we have HealthAmerica/Coventry as our health insurance provider.  Recently, HealthAmerica/Coventry has released their own app.  It’s pretty neat – you can download your medical card and email or fax it to your provider right from your phone. 

·         5k Runner – Running is a great form of exercise; however, many people decide they want to start running and go full steam ahead and then get discouraged when they aren’t able to run as far as they had hoped.  The 5k Runner app is a great solution to this issue.  In just six weeks you will go from not running at all to being able to run a 5k.  The app tells you when to run, when to walk, and when to cool down.  Follow the plan and you will be up and running in no time.  

Don’t have a smartphone? No problem, most of these apps are available on a website as well.  Just type the name of the app in a search engine and you will be directed to their website. 

Have fun! ~ Janae Leaman

Seasonal Tips ~ Fall

Here are some simple tips to help you stay healthy this fall so you can enjoy all the beauty this season has to offer!

*Layer, layer, layer. Fall days can be cool or warm, and the weather and temperature can change quickly. Dressing in easy-to-remove layers can help keep you comfortable in varying fall temperatures.

*Talk to your Doctor about the flu shot.

*Eat seasonally. There are so many yummy fruits and vegetables that are in season in the fall, including broccoli, butternut squash, pear, cauliflower, cranberries, key limes, sweet potatoes, and, of course, a quintessential fall favorite–pumpkin.

*Enjoy outdoor fitness activities. You can still walk, hike, bike, and jog in fall weather. It’ll also give you a chance to enjoy the sights and smells of fall like the brightly colored leaves, the smell of someone’s fireplace, the cool, crisp evening air.

*Pick out some fresh food. Many farmers' markets are open until November or so; go take advantage of the fresh fall produce they offer. Also, check out fun fall activities like apple picking or going to a pumpkin patch. Not only are these fun, family-friendly activities, just think of all the culinary opportunities they present! Homemade applesauce, apple pie, roasted pumpkin seeds, pumpkin pie…and so many more!

And don't forget to start preparing you vehicles for the colder winter season - it will be here before we know it.  ~ Jean Sauder

9 Frighteningly Fattening Fall Foods

• Halloween Candy
• Cream Soups and Hearty Stews
• Root Vegetables
• Seasonal Beverages (Hot Chocolate, Egg Nog & Cider)
• Apples dipped in Caramel
• Apple, Pecan & Sweet Potato Pies
• Stuffing
• Macaroni and Cheese
• Pumpkin Desserts (Cheesecake & Bread Pudding)

Follow these tips to help you enjoy fall’s harvest without the extra calories:

• Rule No. 1 is to try enjoying the autumn harvest simply prepared, without lots of extra fat and sugar. A roasted sweet potato is so delicious it really needs nothing, so skip the butter, brown sugar, nuts, and marshmallows.
• Get moving. Do some push-ups, sit-ups, or jumping jacks during halftime or commercials. Better yet, watch the game while you pedal on your stationary bike. "Stay active and be consistent with your routine, or try to get 10,000 steps each day.
• Don’t keep tempting food out. Put those candy bowls out of sight, and serve the tailgate buffet at halftime, with nutritious nibbles like veggies and low-fat dip to hold you over until then.
• Decide how many alcoholic drinks you are going to have before the fall outing, and then alternate them with nonalcoholic beverages. One 12-ounce regular beer has 150 calories; make it a light one and you'll trim 40 calories.
• Be aware of the amount of food you're eating. Check your portion sizes and compare to the nutrition information on the recipe or package.
• Eat mindfully by paying attention to the food on your plate, eliminating distractions like the television and chewing slowing to enjoy each mouthful and allowing your brain time to get the signal that you are full.
• Use low-fat cooking techniques and substitutions to help trim calories without compromising flavors.

~Kari McCauley

Green Tea & Mango Splash

Ingredients

• 1 cup strongly brewed green tea, (2 tea bags to 1 cup water)
• 2 cups mango nectar
• Ice cubes
• Mint sprigs, for garnish
• Mango slivers, for garnish

Preparation

1. Combine tea and mango nectar in a pitcher. Serve over ice, garnished with mint sprigs and mango slivers

Nutrition
Per Serving: 97 calories, 0 g fat (0 g sat, 0 g mono); 25 g carbohydrates; 0 g protein; 1 g fiber; 4 mg sodium; 102 mg potassium

Nutrition Bonus: Antioxidants, vitamins A and C (Chew the mint and you'll get an extra bit of fiber and folate).  

Carbohydate Servings: 1 1/2

Exchanges: 1 1/2 fruit

~Christina

Back to School Health Tips

It's that time of year - the kids are headed back to school.  Back to more interactions with other kids which can lead to being exposed to more germs and illnesses.  Check out these tips from Yahoo! on ways to help your children avoid excessive colds & illnesses this school year.

http://voices.yahoo.com/8-simple-back-school-health-tips-parents-4052075.html

Veggie Pizza

Try this healthy delicious veggie pizza! This recipe is a great way to maximize the use of the veggies in your garden or roadside stands that you may pass on the way home.

Ingredients

•             1 pound refrigerated fresh pizza dough

•             2 cups sliced cremini mushrooms

•             1 cup (1/4-inch-thick) slices zucchini

•             1/4 teaspoon black pepper

•             1 medium yellow bell pepper, sliced

•             1 medium red onion, cut into thick slices

•             5 1/2 teaspoons olive oil, divided

•             1 tablespoon yellow cornmeal

•             1/3 cup tomato sauce

•             1 cup (4 ounces) shredded part-skim mozzarella cheese

•             1/2 teaspoon crushed red pepper

•             1/3 cup part-skim ricotta cheese

•             2 tablespoons small fresh basil leaves

Preparation

1. Position an oven rack in the lowest setting; place a pizza stone on rack. Preheat oven to 500°.

2. Remove dough from refrigerator. Let stand, covered, for 30 minutes.

3. Combine mushrooms and next 4 ingredients (through onion) in a large bowl; drizzle with 1 1/2 tablespoons oil. Toss. Arrange vegetables on a jelly-roll pan. Bake at 500° for 15 minutes.

4. Punch dough down. Sprinkle a lightly floured baking sheet with cornmeal; roll dough out to 15-inch circle on prepared baking sheet. Brush dough with 1 teaspoon oil. Spread sauce over dough, leaving a 1/2-inch border. Sprinkle 1/2 cup mozzarella over sauce; top with vegetables. Sprinkle 1/2 cup mozzarella and red pepper over zucchini mixture. Dollop with ricotta. Slide pizza onto preheated pizza stone. Bake at 500° for 11 minutes or until crust is golden. Sprinkle with basil.

Susan Russo, Cooking Light

APRIL 2011

~ Jean Sauder

Garlic-Ginger Chicken Thighs

From the Food Network

2 pounds skin-on, boneless chicken thighs

1 cup thinly sliced red onion

2 tablespoons minced garlic

2 tablespoons minced peeled ginger

1/4 cup soy sauce

1/4 cup fresh tangerine or orange juice

Freshly ground pepper

Vegetable oil, for the grill

Directions

Combine the chicken, onion, garlic, ginger, soy sauce, juice and 1 teaspoon pepper in a large resealable plastic bag. Seal and shake to coat the chicken with the marinade. Refrigerate 1 hour or overnight.

Preheat a grill to medium high and oil the grate. Grill the chicken skin-side down until marked, 5 to 6 minutes. Flip and continue to grill until cooked through, about 5 more minutes. Let rest 5 minutes before serving.

~Kari McCauley