S’More Parfaits

Even an indoor “picnic” needs a classic campfire treat, reminiscent of the great outdoors. S’mores, those gooey, chocolate-graham cracker-marshmallow taste treats from childhood, get elevated to a romantic dessert when made as a parfait. Create this sweet variation inside, and surprise your valentine (but feel free to eat it by the fireplace or fire pit, too!).

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Crispy Oven-“Fried” Chicken

Classic fried chicken from the fry pan is tough to resist — but really not so good for you when you add up the calories, fat, and sodium. This oven-fried chicken recipe is low in all of those things, but big on flavor and just as crispy when baked! At just 117 calories, 3 g of fat, 49 mg cholesterol, and 67 mg of sodium per serving, this may just become the new family favorite. (A kale or mixed greens salad would be a nice side dish to this main attraction.)
Dig in!

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Keep Moving for a Healthy Heart

Face it: You just feel better when you eat right, and exercise more. From lean chicken and fish, to healthy fruits, and veggies; from low-fat or skim dairy (or vitamin-fortified soy milk, or yogurt), to whole grains – plus water for optimal hydration – good food is like fuel for your body. What you eat and how much you move matters when it comes to weight or developing a chronic condition like cancer, diabetes, heart disease, or high blood pressure. Making wise choices now can have a huge impact on both longevity and quality of life as you age.

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The New Blood Pressure Numbers: Keep Yours Under Control

If your blood pressure numbers are on the rise, it’s important to know that your risk for high blood pressure (hypertension) increases with age. (For men, it’s around age 45; for women, it’s around age 65+.) Maybe there’s been some family, financial, or work stress. If you use tobacco in any form (smoking or smokeless), quit now. Maybe you’ve been grabbing fast food on the run, or not getting enough exercise or sleep. You may even have a family history of high blood pressure. (If you’re African-American, it’s more common.) Stress and unwise lifestyle choices add up – and may lead to a heart attack or stroke.

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Green Juice Smoothie

This smoothie provides a quick, refreshing start to the day, and is a light energy-booster prior to a workout. At just 80 calories, with 2 grams of protein, it’s low in fat (just 0.5 grams!) and sugar, too (15 grams). It’s also got no cholesterol and delivers a good source of potassium (370 m.). Drink it up and start your engine!

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Winter Salad With Citrus

Salads are a year-round healthy addition to any table, and who says citrus fruits are only for summer? This combo of greens with grapefruit and orange sections may just have you dreaming of warmer weather in colder months, so think of it as a bright pick-me-up, for a light lunch, or as a side for dinner. This lovely mix is free of cholesterol, and comes in at only 80 calories, with just 4.5 grams of fat, 65 mg. of sodium, and 6 grams of sugar. It gets its 2 grams of protein from walnuts – a great food extender – but you could also get creative and add chicken for a more substantial main meal, knowing that it will impact calories, etc.

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Flexibility: Move It or Lose It!

If you’ve ever gotten off track with exercise and struggled with getting back to your usual routine, you know this drill of then and now: You committed to keeping fit, with a regimen that you’ve enjoyed, and reaped its benefits. But over time, life has gotten in the way with a lack of time and energy (plus some added weight), along with a beckoning couch after a long day at work, lengthy commute, or driving the kids to activities. You know you feel and look better when you exercise, but having the energy to start it up again is, well, another story.

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