Wellness Wednesday

We all know we're supposed to eat fruit because it's 'healthy' but do we really know what these 'healthy' foods do for us?  Look below to see what each fruit can do for you!

Tasty Tuesday

When the weather starts getting colder, it's the perfect time to put together some great soup recipes.  Here are 3 lighter versions of some tasty soups!  Give these recipes a try!

Creamy Chicken Veggie Wild Rice Soup

Ingredients

7-8 cups water
4 chicken thighs
3 chicken breasts
3 large potatos
4 large carrots
4 large celery stalks
1 can Money's Mushrooms No Salt Added (10 fl oz)
Poultry seasoning, 2 tbsp
3 tsp chicken bouillon granules
1 pkg of Uncle Ben's Rice Sidedish-Long Grain & Wild Rice with Mushrooms
1 can of Carnation Evaporated Milk

Directions

Boil chicken in water for 2 - 3 hours. Remove chicken and pull meat off and add back into water. Throw away skin and bones.

Cut veggies into small chunks and add to water. Add poultry seasoning, chicken bouillon, mushrooms, canned milk and rice to water. Let simmer until veggies are ready to eat.

Spicy Taco Soup
Ingredients
1 large onion, chopped
1 tbs extra light olive oil
1 1/2 lbs lean ground beef
1 cup frozen corn
1 small can black olives sliced
2 cans rotel tomatoes with green chilies
1 can pinto beans
2 packs taco seasoning
2 1/2 cups of water
1 pack dry ranch dressing(optional)
Directions

Place olive oil and onions in large pot and cook on medium until onions are tender. Place ground beef in and cook until it is browned thoroughly. Strain meat mixture after cooking to remove grease (to remove extra fat from it, run under hot water). Place meat mixture back in pot and add corn, olives tomatoes, water, taco seasoning (do not drain the beans). Let simmer for 25 minutes.
You can garnish with a little grated cheese or fat free sour cream. For Extra Flavor add a dry pack of ranch dressing.

Number of Servings: 12

Broccoli and cheese soup

Ingredients

cooking spray
1 cup chopped onion
2 garlic cloves, minced
3 cups fat free, less sodium chicken broth
1 (16oz.) package brocolli florets21/2 cups skim milk 1/3 cup all purpose flour1/4 tsp. black pepper 8oz. velvetta light

Directions

Heat a large nonstick saucepan coated with cooking spray over medium high heat. Add onion and garlic; saute 3 minutes or until tender. Add broth and broccoli. Bring broccoli mixture to a boil over medium high heat. Reduce heat to medium; cook 10 minutes. Combine milk and flour, stirring with a whisk until well blended. Add milk mixture to the broccoli mixture. Cook 5 minutes or until slightly thick, stirring constantly. Stir in pepper. Remove from heat; add cheese, stirring until cheese melts. Place 1/3 of the soup in a blender or food processor, and process until smooth. Return purred soup mixture to pan. Makes 12 1/2 cup servings.

Number of Servings: 12

Motivation Monday

Today is the day for you to set a goal...it doesn't have to be a health-related goal, set any goal you want.  As long as it's important to you, that is all that matters.  We set goals because goals are usually things we need to work or strive for...in other words, we're not already doing the necessary tasks to make it happen.  So now you just need to TRY to reach that goal.  You hold the power--decide it's important and do what it takes.  As long as you know you're trying, there is no failure.

Fit Friday

Here's a fun challenge for you...try one of Jillian Michael's Abs moves!
See how many you can do on each side!  We all need a challenge from time to time!

Topic Thursday

Let's talk Metabolism today!  Here's a little 101 on the infamous 'M' word!

Wellness Wednesday

Today's Wellness Wednesday focuses on sleep.  Here are some tips to help you wake up refreshed!

Do you constantly wake up feeling like you could sleep for another three hours? Not everyone's a morning person, but when you wake up so tired you have a pounding headache, pour orange juice into your cereal, or practically fall asleep while checking the morning news, something's not right. Keep reading to find out what might be preventing you from waking up energized.

It's Cave-Like in Your Room, Even After the Sun Rises

Blocking out streetlights to make your room pitch black can help you fall asleep and stay asleep, but if daylight isn't able to creep in at morning, your body's circadian rhythm won't know that it's time to wake up. Use blinds or curtains that block out nighttime lights, but still allow daylight to shine through.

You Stay Up Way Too Late

Whether you're putting in overtime at work or sucked into watching a movie marathon, staying up late means you're not getting enough hours of shut-eye. Most people need around seven, give or take, so if you're not getting that, you'll wake up exhausted and cranky. Sleep deprivation can lead to eating more and can also weaken your immune system — hello cold! Set a bedtime and stick to it, and if you have to stay up late, try to sleep in a little in the morning.

You Went to Bed Stressed or Worried

It's hard not to be nervous about an early meeting with your boss, or stressed about pricey car repairs, but thinking about stressful situations will keep you from getting a solid night of sleep. If something's bothering you, figure out a way to settle your mind, whether it's jotting down thoughts in a journal, talking to your BFF, or doing some light stretching.

You Hit the Snooze Button Eight Times

If you're one of those people who purposely sets their alarm early, so you can hit the snooze button and feel like you're getting more shut-eye, you're actually getting less. That extra snooze time is constantly being interrupted by the startling sound of your alarm, and the sleep you're getting in between beeps isn't quality sleep. Do yourself a favor and set your alarm later to sleep longer.

Too Much Booze or Caffeine Before Bed

A glass of wine has many health benefits, such as reduced risk of heart attack and stroke, as well as increased bone strength. But if you drink that glass of vino too close to bedtime — or your one glass is really two or three — it'll prevent you from having a restful night of sleep (even if you pass out fast). But if it's a cup of coffee you drank, stimulating caffeine can make it almost impossible to fall asleep.
Whether you're tossing and turning from alcohol or getting less sleep because of caffeine, you're sure to wake up weary. Limit the wine and coffee before bed to ensure you get your Zs.

Tasty Tuesday

 Today's Tasty Tuesday is all about easy dessert substitutions that you can make to be able to still enjoy a dessert but not feel the guilt.

All 3 of these recipes only call for 2 ingredients...how Awesome (and easy) is that???

What You’ll Need:

• 1 box of Angel Food Cake Mix
• 1 can of berry pie filling {blackberry, blueberry, etc.} ~ approx. 22 oz.

What You’ll Do:

Mix powder cake mix and pie filling together…
{don’t add any other ingredients}

Place in 9×13 ungreased baking dish…

Bake at 350 degrees for 28 – 30 minutes.

Cake Mix + No-Sugar-Added Applesauce


Ingredients:
1 box moist-style cake mix (15.25 - 18.25 oz.)
1 cup no-sugar-added applesauce

Directions:
Preheat oven to 350 degrees.

Combine cake mix with applesauce in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Yellow cake mix. It goes perfectly with the fruity taste of the sauce.

The Texture: VERY moist and fluffy. A+!

The Taste: AMAZING!!!! Sweet and slightly apple-y. Two YUMS up...
PER SERVING (1 piece, 1/12th of cake): 179 calories, 3.25g fat, 299mg sodium, 36g carbs, 0.5g fiber, 21.5g sugars, 1.5g protein --


 Cake Mix + Fat-Free Greek Yogurt



Ingredients:1 box moist-style cake mix (15.25 - 18.25 oz.)
1 cup fat-free plain Greek yogurt (like Fage Total 0%)

Directions:Preheat oven to 350 degrees.

Combine cake mix with yogurt in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS

Best Flavor: Devil's food cake mix.
The Texture: The word "velvety" comes to mind... Super moist and decadent! Kind of like a brownie-cake hybrid.

The Taste: YUMMY! Everyone who tried this loved it. There wasn't any yogurt taste at all... just pure cake-tastic deliciousness!
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein --