Quinoa

If you have not tried quinoa (pronounced “keen-wah”) yet, you are missing out!  Quinoa falls into the grain category, although it is a complete protein with over 8 grams per cup. It also boasts iron, fiber, magnesium, and calcium.  It cooks just like rice and can replace rice in any dish.  Try this yummy combination, or experiment and come up with your own creation.

Chicken Curry Quinoa:

Combine the following:

• Cooked Quinoa
• Diced Apples
• Shredded Chicken
• Raisins
• Diced Celery
• Diced Onions

Mix everything together and season with curry powder, garlic salt, and a small amount of sugar to your liking. Enjoy!

Eating Out

While the best way to ensure you are eating clean and healthy meals is to cook for yourself, sometimes it just isn’t an option. According to the USDA, 47.9% of all 2010 food dollars in the U.S. were spent on “away-from-home” foods.

Follow these tips to help you stick to your calorie budget when eating out:

• Review the menu online before you go and chose a healthy option.
• Ask the waiter to identify the healthiest menu items.
• Ask the waiter to remove the bread or chips from the table.
• Drink lots of water while you wait for your entree.
• Ask questions about how your meal is prepared, and don’t be afraid to make specific requests.
• Share a meal with your dining companion.
• Put half of your meal in a “to-go” box before you begin eating.

Wonderful Water

Water is the number one component in your body, and your body requires water to function properly. Water reduces fatigue, fights illness and headaches, carries nutrients through your body, reduces acne, and much more. Water can also act as an appetite suppressant. If you are trying to lose weight, drink 12-20 ounces of water before each meal. You will feel fuller and eat less. 

If water isn't your beverage of choice, spice it up with one or more of the following natural flavors. 

• Cinnamon sticks and apple slices
• Limes and/or strawberries
• Mint leaves, fresh grated ginger, lemon and cucumber 

Aim for 64 ounces of water per day for better health.

Exercise & Mental Health

We all know that exercise is good for our bodies, but were you aware that exercise benefits your brain? Recent studies show that exercise can reduce symptoms of depression, anxiety, and ADHD. Exercise helps alleviate stress and produces a sense of overall well-being.

Studies have also shown that children perform better in school and have fewer discipline problems when they participate in regular exercise. Researchers also found that children who participated in organized sports were less likely to develop mental health problems. The benefits have been noticed in both males and females. So what are you waiting for? Get moving and get happy!

Fling Away Fast Food

These days we are all in a time crunch, and it’s taking a toll on our health. Who has time to cook healthy meals? Americans are getting fatter by the day, and it’s worth the time to get back into the kitchen for some nutritious meals. Don’t be fooled by the “Value meal.” It is always cheaper to prepare your foods at home.

Here are some simple tips to help you get out of the fast food rut:

• Say hello to your kitchen. Plan one day a week to practice your cooking. There are so many resources via the internet for healthy and simple recipes, so try some new dishes. You may find you actually enjoy cooking.
• Make a weekly menu. Plan just a few meals and make extra for the freezer. Crock-pot meals are always a treat, and dinner is ready when you walk through the door.
• Chop those veggies ahead of time. You are more likely to eat them if the prep time is short and easy.
• Take a cooking class, or invite a friend over who can show you how to prepare a healthy meal. Your health will benefit and your friendship will grow stronger.

Make it a goal to avoid the fast food drive through. By planning ahead, you will save money and time.

Chocolate: Friend or Foe?

Valentine’s Day is near, and for most of us that means a love/hate relationship with…chocolate. Can you eat just a little? What is the healthiest kind? We looked at the research and found some surprising information about the indulgent treat.

• Chocolate is made from cocoa, which contains flavonoids. Flavonoids are believed to be good for the cardiovascular system and might reduce the risk of heart disease and certain cancers.
• Dark Chocolate may be linked to reduced blood pressure and improved cholesterol levels.
• Last but not least, it’s mood enhancing. Chocolate stimulates endorphin production, which makes you feel good. It also has serotonin, a natural antidepressant. 

So go for it! Have a little treat and feel good about eating chocolate. Just remember to stick to the dark variety and have portion control.

Get Stretching

Stretching is an important, but often neglected, component of fitness. We’ve compiled a few tips to help you get the most out of your flexibility routine:

• Never stretch cold muscles. Always warm up first, and perform dynamic stretches at the beginning of your workout. Dynamic stretches are smooth, rhythmic stretches moving the muscles through a full range of motion.
• Static (held) stretches are best performed after your workout. Hold each stretch for thirty seconds or more for the most benefit. This is when your body will really respond and gain flexibility.
• Stretching should not be painful. Push your body just to the “edge of ouch.” Stretching should be relaxing and feel good. Painful stretches may result in injury. 

Try to stretch every day. You’ll be amazed at how much better you will feel. If you can’t get to it daily, aim for at least 3-4 times per week.