Stretching At Work

Create Yourself

Eating Right While Eating Out

*Most restaurants now have nutrition information available online and some even have it in-house. If you know where you are going, you can pre-plan your meal so that you know exactly what your getting and have your mind made up before you get there.
*Eating a small salad or fruit and drinking water prior to arrival will decrease the amount that you eat.
*Ask for a carry out box when you order so that you can divide up your meal before you even begin eating.
*If your meal comes with sides, make them the healthier choice by getting veggies, or whole wheat carbs.
*Check the nutritional information on the desserts as well prior to ordering. A lot of the desserts found in restaurants have add calories and you can have that same dessert at home for less money and with less junk. *Preparing a dessert before you head out can prevent you from ordering dessert because you'll be thinking about whats waiting at home.
*If you do order a dessert after your meal, share it. You will eat slower if you're talking and taking small bites and you'll feel better that you didn't consume as many calories. Most people don't overeat a dessert that they are sharing because they don't want to be "that person".
*Make yourself a promise that in order to earn dessert, whether at home or at the restaurant, you need to have completed a workout and eat all your veggies.
*Order water with your meal and a refill with your dessert.
*Skip the bread, opt for the green salad. Be mindful of the salad dressings, gravies, thick creams and condiments, which can add hundreds of extra calories to an otherwise healthy meal.
*Say No to the soda refill. Everything is okay, in moderation. If you want to splurge on a soda, go for it but opt for water in the refill.
*Say No to fried foods, pick baked, broiled or grilled.
* If you really need something sweet after your meal, pack a few mints or LifeSavers in your bag. They freshen your breath, quench your sugar craving and are super low in calories.

Delicious Cold Weather CrockPot Stew

Easy Veggie Stew

1 chopped zuchinni

1 chopped squash

1/2 carton of cherry tomatoes- cut in half

1 cup chopped broccoli

2 tbsps sofrito

1 tbsp minced garlic

1 tbsp chili powder

2 cups of water or sodium free vegetable stock

1 tsp pepper

1-2 pinches of sea salt

*Mix thoroughly, cover and set on low for 4-5 hours

*Try to mix every hour or so.

*You can also add chicken, turkey kielbasa, potatoes or gnocchi.

*Sofrito: blended green peppers, garlic, onions, cilantro, oregano.

*Enjoy hot! It's delicious, nutritious and hardy!!

*Have a small green salad on the side.

Something Good

Lobby Project: Sugar Sweetened Beverages

THANK You to all of you who stopped by our Mass in Motion Sugar Sweetened beverages display table. A lot of us were shocked by the amount of sugar that is actually in each of these drinks. It really helped drive home the point of drinking these in moderation and making water your Go-To Drink of choice. 

Stop by Next THURSDAY, January 31 for more information on other ways to keep yourself and your family healthy.

Add These to Your SuperFoods

Taken from the January 2013 edition of Market Basket's Healthy Choices for Healthy Living magazine.

Acai- High in Vitamin C, E and iron this fruit has large seeds which make it difficult to eat so getting it a juice, extract or powder is usually easier. it is also rich in antioxidants.

Cacao- One of the most antioxidant-rich foods available, one of the best plant sources of magnesium, and high in Vitamin E, it is good for your insides and your outsides. It is easily absorbed by the skin and great for stretch marks and adds moisture and shine to hair.

Chia Seeds- Use as a crunchy topping to salads, or add to drinks, smoothies and baking for extra nutrition. Its hydrophilic qualities draw moisture to skin and hair. to reduce wrinkles and acne, add 1-3 tablespoons of chia seeds to your daily intake. It is also high in omega-3 fatty acids and 1 tablespoon contains 1/4 of the daily recommended dose of fiber, so you feel fuller and portion control becomes easier.

Green Tea-The numerous antioxidant properties make this tea beneficial in combating disease, helps repair skin damage, and can help prevent UV induced skin damage as well as DNA damage. If you don't care for the taste ad citrus to it or replace some of your liquids in recipes with green tea.

Pomegranate- Especially rich in vitamin C, potassium, folate, and magnesium, this tasty fruit may help lower cholesterol and blood pressure. Pomegranate is available as bottled juice or whole fruit and can be used in salads, desserts, entrees, smoothies and salad dressing.