College of DuPage Nursing Student Joshua Davick found the following recipes that are delicious, heart-healthy, have just 5 grams or less of saturated fat per serving:
Refried Bean Tostadas with Pico De Gallo
This is a vegetarian take on a delicious Mexican favorite that you can easily enjoy any night of the week.
Total Time: 15 minutes
Yield: 4 servings at 92¢ each
8 corn tortillas
2 tsp of canola oil
4 plum tomatoes
1 small jalapeno
½ small red onion
2 tbsp. of fresh lime juice
¼ cup of fresh cilantro
1 can of refried beans
Shredded romaine lettuce
- Heat oven 425 degrees F. Brush the tortillas with canola oil. Place on baking sheets and bake until just crisp, about 8 minutes, flipping halfway through. Transfer to a paper towel–lined wire rack to cool and harden.
- Meanwhile, transfer the refried beans to a microwave-safe bowl and cook on high until heated through, 1 minute, stirring halfway through. In a medium bowl, toss together the tomatoes, jalapeño, onion, lime juice, and 1/4 teaspoon each salt and pepper. Fold in the cilantro. Top the tostadas with the beans, tomato mixture, and lettuce, if desired.
College of DuPage Nursing Student Tomasz Grezegorzka shared that cheese is not only delicious, it’s also considered a great source of protein and calcium. With 20 minutes and a couple of mozzarella stick you can bake this cheesy snack with ease.
- 5 slice – bread, sprouted, whole grain
- 2 tablespoon – Parmesan cheese, grated
- 2 tablespoon – olive oil
- 1/2 teaspoon – Italian Seasoning
- 1 large – egg
- 1/4 cup – flour, whole wheat
- 8 stick – string cheese
- Preheat oven to 375 F.
- Place the frozen bread in a blender or food processor and pulse until uniform medium crumbs form.
- Stir in cheese, olive oil, and Italian seasonings.
- Place the breadcrumb mixture in a small but wide dish. In another dish, add the egg, fork-whisked with a tablespoon of water. In a third dish, place the flour.
- Unwrap the cheese sticks, and roll each one first in the flour, then the egg, then the breadcrumbs. Make sure each stick is well coated, then place it on a greased cookie sheet.
- Bake 6-8 minutes, checking frequently, until cheese is just melted but not too runny.
- Serve hot with marinara sauce for dipping.
- Drink more water: Make water consumption a priority the day after your Halloween festivities; not only will it help flush out all those indulgent decisions (that is, it’ll help your hangover), but it’ll give you more energy to tackle the day.
- Break the sugar addiction: Eating a lot of sugar will only make you crave it more, so your night of fun-sized celebration may be leading to mindless reaching for your candy stash the rest of the week. Ready for a challenge? If you’re craving sweets, take celebrity trainer Jackie Warner’s advice: take five days to wean yourself off sugar and refined carbs by eating lots of fresh fruits and veggies instead. If forgoing sugar altogether seems impossible (especially in light of leftover holiday treats), check out our tips for reducing your sugar cravings. Read more
Writer and editor CINNAMON JANZER posted on My Fitness Pal that most people think you have to spend hours on the treadmill to lose weight, but more research is showing that building muscle through strength training is the way to go. “It’s a really well ingrained myth that running at a low intensity for long periods of time is the way to lose weight,” explains Amber Ellison Walker, a NASM certified personal trainer at I Think I Can Fitness in Minneapolis, Minnesota. “I used to work at a gym and that’s exactly what we were supposed to tell people, but now there’s research that shows that burning fat is about using energy and the most efficient way to use energy is to strength train,” Walker notes.
Some of the research she’s talking about is Bill Evans’ work. A professor in the Department of Medicine at Duke University and the Department of Nutritional Sciences and Toxicology at UC Berkeley, Evans explains that strength training is key to losing weight because it builds muscle mass. “As our muscles get bigger, they trigger protein synthesis, which requires calories. The result is a sustained burning of calories and an increased metabolic rate,” Evans explains. “During aerobic exercise, we use more calories while exercising, but quickly return to our base metabolic rates afterwards,” he adds.
Even if you haven’t been a weightlifter before, Evans’ work on sarcopenia (the loss of muscle mass associated with aging) proves it’s never too late to start. “Our research demonstrateshow resilient muscle is even in 50- and 60-year-olds and beyond, and that muscle is astonishingly responsive to exercise,” he notes.
It turns out that strength training is ideal for people with busy schedules or people who aren’t inspired to work out more than a couple of times a week, because that’s all you need. Many of Evans’ studies have participants strength training just three days per week because “muscles need time to recover — you don’t need to exercise them every day,” he explains. This study, focusing on women, required just two days per week, concluding that the routine is “behaviorally feasible for busy midlife women.”
“Another thing we’ve seen is that previously weak people become more active when they get stronger because they’re able to do things like climb stairs more easily,” Evans adds. Read more
St. John’s Lutheran Church and Peace Lutheran Church, both located in Lombard, IL are providing a solution and YOU can be part of it by participating on November 4th at a Feed My Starving Children Event being held at the Odeum in Villa Park, IL.
What’s happening? We’ll be packing 400,000 meals for starving kids with Feed My Starving Children MobilePack™ (FMSC) at the Odeum Expo Center. We’re calling the event “Live the Love” and hope to bring together individuals, businesses and organizations like churches, schools, civic groups and others in the Western Suburbs to help.
Why are we packing 400,000 meals?
5.9 million children under the age of five die each year of all causes, but nearly half are due to hunger.** From this data, FMSC estimates at least 6,200 children die each day from undernutrition. We want to provide nutritionally-balanced meals to help change this statistic.
What are the meals like?
FMSC’s nutritious MannaPack™ meal formulas are specifically designed to aid in reversing malnutrition, providing the protein (soy), carbohydrates (rice) and key nutrients (blend of vitamins and vegetables) a child needs to thrive. Each meal is packed in a sealed bag to be cooked when received.
When is the event happening?
The remote packing event will be Saturday, Nov. 4, 2017; with shifts from 9-11, 12-2 and 3-5 p.m. at the Odeum, 1033 North Villa Avenue, Villa Park, IL.
How are we going to pack 400,000 meals?
Working with FMSC, we are scheduling three 2-hour MobilePack™ shifts in which teams of 8-10 people will work together to measure, mix and seal ingredients for each meal in plastic bag. After filling a shipping box with meals, the team cheers loudly to have an FMSC worker remove the box so they can start on another. It’s a fast moving, fun event with a lot of enthusiasm, competition and motivating music! Volunteers can register to pack during one or more shifts.
Who is FMSC?
Founded in 1987, FMSC is a Christian non-profit that provides nutritionally complete meals for starving, malnourished kids in 70 nations. Pre-packaged dry meals cost just 22 cents each and are funded and assembled by donor-volunteers ages five to 100+. More than 99 percent of FMSC meals have safely reached their intended destination. FMSC consistently receives the highest awards for accountability and transparency from Charity Navigator.
How Can You or Your Organization Help?
To make this event a huge success, we need the following ways:
- Volunteer– We will need 1,500 volunteers to pack 400,000 meals. Consider getting a group together and signing up for a shift. Sign-up online starting October.
- Become a Sponsor– Individuals and organizations are invited to be a sponsor by donating. It will take $88,000 to pay for 400,000 meals. All donations to FMSC are tax deductible and go directly for food cost. We will help publicize sponsors in any a ways we can at the event and in marketing materials. Sponsorships are available at three levels:
- Sponsor 10 tables – $10,000 – signage, booth etc. (We’ll work with you)
- Sponsor 5 Tables: $5,000 – signage, name on promotion materials etc.
- Sponsor 1 Table: $1,000 – Name on promotion materials etc.
What are the benefits of sponsorship?
There are several.
- A sponsor’s table or tables will be reserved before general enrollment is open.
- This is a good team-building activity. This offers an opportunity for people from different departments or responsibility levels to work together in a friendly, non- threatening way.
- Employees have a shared experience that helps them feel good about themselves and their employer.
- You have publicity possibilities. Sponsors names will be on promotional materials.
- Your customers and employees will see that you are a caring organization.
- It is tax-deductible.
If your organization cannot sponsor a table, can your employees still volunteer?
Yes, they are welcome to register to volunteer when general enrollment is offered.
Will they have to make a donation?
No, a donation is not required to volunteer. However, we would appreciate your organization’s help to promote their participation, either as volunteers or financially. For example, you might promote FMSC on a certain day by asking everyone to give up one treat of their choice and putting the cost of it in a FMSC collection container. This would give everyone an opportunity to be part of the action. We would be happy to meet with you to discuss ways you and your employees can help.
Why is the event being held at the Odeum?
The Odeum is generously donating their facility as one of our sponsors. The facility is centrally located and has the space and the parking needed to accommodate the volunteers and activity.
How can we get involved?
Contact Ralph Blessing (630-487-9819, or firstname.lastname@example.org) to become a sponsor. You can also make donations or volunteer online or get more details at our event link https://give.fmsc.org/LiveTheLove. If you send a check, please be sure to note that it is for the Live the Love event.
Grace Elkus at Real Simple shared that while it’s true that many shelf-stable foods are often loaded with preservatives (think condiments, lunch meats, and bags of chips), a number of good-for-you foods naturally last for a long time. Stock up on these staples whenever it’s convenient, and they’ll be on hand when you’re ready to get cooking. Curious about the shelf life of more foods in your kitchen? Consult our comprehensive food storage chart.
Almonds are filled with monosaturated fatty acids, and they’re a great source of vitamin E and fiber. According to Fruit and Veggies More Matters, they can last for up to one year when stored in the refrigerator. Pack them for an afternoon snack or use them to make your own almond milk.
2. Brown Rice
Jae Berman, writer for The Washington Post shared with the Daily Herald Newspaper that we all think our day starts when we wake up. But what if the day really starts the evening before?
When you create an ideal nighttime routine, it is far more likely that your first step in the morning will lead to a successful day.
Many people struggle to reach their health and wellness goals. They cling to diet and exercise fads, but overlook the importance of planning in creating consistent habits.
A lack of planning can have a snowball effect: You start your morning tired from a poor night’s sleep, then skip exercise and miss breakfast while rushing out of the house.
Lunches at restaurants are typically heavier than those made at home, but packing a lunch isn’t an option if you haven’t planned for it. Sugar and caffeine cravings may be elevated all day due to fatigue from poor sleep. The whole day feels hectic because it started off stressed and rushed. It’s a vicious cycle.
The goal of a nighttime routine is to set a tone to wind down and allow for a peaceful rest and reset, which will lead to starting the next day a few steps ahead of the game. This routine starts as soon as dinner is ending.
Nutrition and food
How we eat and plan our meals is essential for a successful day. Ideally, you want to eat in a way that allows your body to be ready for a good sleep.
• Don’t drink caffeine after 2 p.m. or so, especially if caffeine makes you feel jittery.
• Set a time to stop drinking alcohol in the evening, and be sure to drink plenty of water. You can experiment with no alcohol on some nights to see how it affects your sleep. While it’s true that alcohol can make you sleepy, it usually will cause you to wake in the middle of night.
• If you crave sweets in the evening, find a tea that tastes sweet but has no added sugars or calories. Teas such as camomile have calming effects and can be a nice nighttime ritual.
• Avoid spicy or very heavy foods in the evening to prevent heartburn or digestive issues.
• Pack lunches in advance. Ideally, batch cook for the week in advance so that lunch prep is a simple assembly line:
• If you’ve chopped or cooked vegetables in advance, grab 1 to 3 cups and place in a container.
• Add a protein made in advance such as hard-boiled eggs, rotisserie chicken, tofu cubes, burgers, beans, or canned salmon, tuna or sardines.
• Batch cook a large portion of a starch such as potatoes, rice or squash.
Depending on how busy your mornings are, you can make breakfasts in advance:
• Make a smoothie and freeze or refrigerate it the night before.
• Make a frittata for the week and pre-cut into squares.
• Make overnight oats in individual containers or batch cook a large portion of oatmeal.
• Make snack bags on the weekend with a mix of nuts, fresh or dried fruit, seeds, crackers, jerky or chopped vegetables.
Getting enough sleep is essential. Sleep affects mood, metabolism and energy levels. Many people struggle with sleep and assume there’s nothing they can do about it, while it may be that they haven’t created a proper space for a restful night. Aspects of sleep hygiene can make a profound impact.
• Play classical, jazz or other soothing music as you wind down.
• Consider dimming or lowering the lights in your home so you set yourself up for a restful night.
• Place a pad of paper and a pen next to your bed to use if you wake up in the middle of the night with an idea you feel you should write down.
• Make sure your room is dark, cool, uncluttered and free of technology — no TVs, laptops, tablets, bright clocks or anything else that creates a blue or bright light. Read more