Ingredients: 1/3 cup Best Choice® egg whites 3 – asparagus spears 1 tbsp Best Choice® feta cheese 4 – grape tomatoes, diced 1 tsp green onions, diced 1.2 tsp Best Choice® dill weed 1.2 tsp mint 2 – cucumbers 3 tbsp lemon juice ½ tsp garlic, diced 1 cup Best Choice® plain fat free Greek yogurt Best Choice® salt & pepper to taste Best Choice® cooking spray
Directions:
Tzatziki Sauce:
Peel cucumbers and chop into small pieces. Place into a serving bowl. Add dill, mint, lemon, and garlic to cucumbers and stir. Then, add yogurt and sprinkle with salt to taste.
Omelet:
In a medium skillet, sauté asparagus until tender, about 7 minutes. Set aside. In a small bowl, combine egg whites and tablespoon of the tzatziki sauce. Stir to combine. Spray non-stick skillet with cooking spray and bring to medium hear. Pour enough of the egg white-tzatziki mixture to spread evenly over the surface of the skillet. Cook until egg turns white, about 2 minutes. Slide omelet onto a plate and place asparagus, tomatoes, green onions and feta cheese in the middle. Fold the omelet into thirds to cover fillings. Serve hot with additional tzatziki sauce. Add salt and pepper to taste.
Choose cranberries for Vitamin C, fiber and antioxidants. Eat them as a snack or throw them in a salad like the recipe below!
Ingredients
Dressing: 1/4 cup Olive oil 1/4 cup red wine vinegar 2 tablespoons agave nectar 1/2 teaspoon dried dill 1/4 teaspoon red pepper flakes
Salad: Two 15oz cans Best Choice Garbanzo Beans, rinsed and drained 2 Celery stacks diced 1 carrot shredded 1/2 cup Best Choice dried cranberries 1/2 cup Best Choice Pecans finely chopped 1/2 cup diced red onion 1/4 cup chopped fresh parsley 1/4 teaspoon sea salt 1/4 teaspoon black pepper
Preparation
In a small bowl, combine the olive oil, vinegar, agave, dill and red pepper flakes to make the dressing. Set aside so the flavors come together.
In a large bowl, mix all the salad ingredients together, then mix in the dressing.
Let chill in the refrigerator for one hour before serving. Can be served as is or spooned into lettuce leaves to make wraps.
Pressure in the sinuses? It could be more than just a cold — it may be a sinus infection. Here are four sinus-infection tips for understanding and dealing with sinus infections.
Are sinus infections contagious? If so, how long is a sinus infection contagious for? Sinus infections are probably not contagious. Unlike colds, sinus infections can be caused by bacteria. People who have allergies, asthma, structural blockages in the nose or sinuses, or people with weak immune systems are at greater risk for getting sinus infections. Also, people with nasal polyps (growths) or with narrow nasal passages can be more likely to get sinus infections. Antibiotics are a common treatment and you can also try nasal decongestant sprays and antihistamines to relieve symptoms. And as always, if you have a sinus infection, or recurring infections, talk to your doctor about your treatment options.
How can I help unclog my sinuses? If you’re looking to unclog sinuses, drink plenty of fluids. It will help unclog your sinuses and hydrate your sinus-pressured self. You can also take decongestants suggested by your doctor, or use a clean humidifier or cool mist vaporizer to keep your sinuses moist. Other sinus-infection treatment and prevention tips include not smoking, avoiding second-hand smoke and other pollutants (airborne chemicals or irritants) that can irritate the nasal lining.
How can I be congested but have a runny nose at the same time? The double trouble in the world of sinuses is caused by two different things. The stuffy nose come from swelling in your nasal passages, while post-nasal drip from a cold or sinus infection runs down the back of your throat. A cool mist vaporizer or saline spray may help ease symptoms. If you’re still looking for how to deal with a sinus infection, your doctor may also recommend over-the-counter medicines that can relieve symptoms.
Small amounts of sugar are not harmful to the body and can help enhance the flavor of foods, but our bodies do not need sugars to function. Too much sugar can be harmful and increase your risk of obesity and heart disease. Sugars increase the number of calories in foods and give zero nutrients in return.
When discussing sugars, it is important to note that there are two kinds of sugars that are in foods: naturally occurring and added sugars. Naturally occurring sugars are found in foods naturally, such as the sugars in fruits and milk. Added sugars are sugars or sweeteners, which are added to products either during preparation or processing.
The American Heart Association suggests that women should have no more than 100 calories or 6 teaspoons of added sugar per day and men should limit their intake to no more than 150 calories or 9 teaspoons of added sugar per day. Reducing added sugar intake can help regulate weight and reduce the risk of obesity and heart disease.
Spotting added sugars in your food products can be tricky, here are a few common names for different types of added sugars:
Brown sugar
Corn sweetener
Corn syrup
High fructose corn syrup
Honey
Sugar
Molasses
Syrup
Any ingredient ending in –ose (such as sucrose, fructose, lactose)
Here are some tips to start cutting down on the amount of sugar you eat a day:
Cut back on the sweetened beverages
Such as soda, sweet tea and energy drinks
Look at the food label and choose products with less added sugar
Add fruits to your meals instead of sugar
Add fresh or dried fruit to your oatmeal instead of sugar
Try extracts such as almond or vanilla instead of adding sugar to recipes
Reduce the servings that you consume
Add less sugar to your coffee, less syrup to your pancakes and add less sugar to your dessert recipes
Sodium has many benefits in your body, such as controlling the fluid balance, and maintaining blood volume and blood pressure. However, having too much sodium in your diet can lead to raised blood pressure and can cause fluid retention. The American Heart Association recommends about 1,500 mg of sodium a day for adults, but on average, Americans tend to consume more than 3,400 mg a day. By simply cutting back your sodium intake by 1000 mg a day, you can drastically improve your overall health.
Sodium and salt are two words that are usually used interchangeably, but are not the same thing. Sodium is a mineral that can be found naturally or added during processing. Salt is a combination of sodium and chloride. It is said that about 70% of the amount of sodium people eat actually comes from packaged, processed and restaurant foods, not from the table salt. In order to cut back on the amount of sodium consumed, try incorporating these tips into your daily routine:
Reduce the amount of salty foods in your diet, look for low sodium products with under 140 mg per serving
Reduce the amount of salt you add during cooking
Season your foods with spices, herbs or pepper rather than salt
Avoid foods that have 400 mg or more sodium because these foods are considered high in sodium
Try having more home-cooked meals
Avoid smoked, cured, salted or canned meats
Avoid salted nuts
Avoid mixes or boxed meals
Use low sodium or no sodium can vegetables
Select condiments that are reduced or low sodium
Drain and rinse canned foods
You can cut the amount of sodium by around 40%
According to the American Heart Association the foods that contain the most salt in the American diet are:
Breads and rolls
Pizza
Sandwiches
Cold cuts and cured meats
Soup
Burritos and tacos
This list may seem surprising, but many companies add sodium for preservation and enhancing flavor and texture. It is important to look at the labels to find the lowest sodium options to help improve your health.
In the protein food group, there are a wide variety of choices such as meats, poultry, legumes, eggs, processed soy products, nuts and seeds. Protein plays a key role in the body by helping build and maintain strong muscles, cartilage, skin and blood. There are also key nutrients that can be found in these different food products. Some of these nutrients include:
B vitamins which help release energy, play an important part in the nervous system, form red blood cells and build the tissues throughout the body.
Iron which carries oxygen in the blood.
Magnesium which builds bones and helps releases energy from the muscles.
Zinc which is key in the immune system.
While there are many choices to choose from, some are higher in saturated fats which can lead to detrimental health risks. To avoid those health risks, try to eat leaner proteins. Lean proteins are defined as containing less than 10 grams of fat and 4.5 grams or less of saturated fats. Here are some examples of lean proteins:
White fish
Haddock, cod, flounder, halibut, tilapia
Chicken, skinless white meat
The breasts, breast tenderloins and wings
Lean beef
Loins, rounds, flank steaks, brisket flat half
95% lean ground beef
Pork loins
Tenderloin, pork chops, sirloin roasts, pork top loin
Plain Greek yogurt
Beans, peas and lentils
Low-fat milk
Low-fat cottage cheese
Lite tofu
Shrimp
Egg whites
Another way to make your proteins healthier is by the way you cook them. Here are some helpful tips on preparing your protein in a healthier way:
Trim the fat before cooking
Use marinades to tenderize and flavor leaner meats
Drain / skim the fat
Reduce portion sizes
Use low-fat cooking methods (grilling, broiling, roasting, sautéing, baking)
Nuts and seeds are another great source of protein that can reduce the risk of heart disease. However, it is important to know that nuts and seeds are higher in calories so eating smaller portions are a must.
We all need to indulge now and then. What’s the best way to indulge without the guilt? Choose dark chocolate for antioxidants, minerals and a lower-sugar sweet option.
Happy and healthy – that’s what we all want, right? Science shows eating with others, especially your family, plus eating more fruits and veggies makes you happier and can help you achieve a healthier weight. It’s as simple as that!
Grilling this weekend? Don’t let the meat steal the show! Give your veggies some love with this recipe.
Ingredients:
¼ cup Always Save Butter, softened
2 tbsp lemon pepper
3 medium bell peppers of different colors
1 medium zucchini
1 medium summer squash
1 medium onion
1 package button mushrooms
¼ cup Always Save Italian Dressing
Directions:
While grill is heating, wash and chop veggies: seed peppers and cut into slices; chop zucchini and squash width-wise into ¼-inch circles; slice mushrooms; cut onion into ½-inch slices.
Whisk butter and lemon pepper together. Brush onto veggies.
To keep veggies in place on the grill, either skewer them and set directly on grill or form a foil packet (spray foil with cooking spray and place veggies in the middle of two slices of foil on grill). Cover and grill veggies over low-medium heat for 10-20 minutes or until tender. Turn frequently.
When veggies are finished, place them on a serving platter and drizzle with Italian dressing. Serve warm.
