5 ways to eat more #whole #grains

Today's Healthy-Eating Tip from the Mayo Clinic:

5 ways to eat more whole grains

Whole grains help lower cholesterol and provide a good source of fiber. Increase your consumption with these simple substitutions: 1. Choose breads made from 100 percent whole grains.
2. Opt for whole-wheat over white pasta.
3. Select brown rice instead of white.
4. Trade sugar-sweetened cereals for high-fiber cereals, such as bran flakes, oats or shredded wheat.
5. Bake with whole-wheat flour instead of white flour.

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#Cranberry #Tart - #Thanksgiving #Dessert

Looking for something unique to serve for dessert this holiday season?  Maybe even something delicious and a little healthier? 

Try this fabulous apple cranberry tart from the Mayo Clinic - only 197 calories! 

Click here for the recipe. 

How #fit are you? See how you #measure up

How fit are you? See how you measure up

"Ready to start a fitness program? Measure your fitness level with a simple four-part test. Then use the results to set fitness goals and track your progress."

Check out this great self #assessment from the Mayo Clinic before you start a new #fitness #program. 


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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

Are your #fitness #goals realistic?

Are your #fitness #goals realistic?

It's easy to get frustrated and give up if your goals are too ambitious in the beginning. If you haven't exercised in a while, a short-term goal might be to walk five minutes once or twice a day, and a long-term goal might be to complete a 5K walk. Whatever your current fitness level is, aim to strike a safe, but challenging balance.
-Tip from the Mayo Clinic 


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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#Healthy #Happy #Holidays - Join the Group

by Thea Mangels

My goal this season is to eat healthy BEFORE the holidays, so that I do not feel so guilty having a little indulgence at holiday parties and on the big days, I am looking for some great ways to enjoy the foods of the holidays without over indulging.  Also, some just good food that is guilt free.

To that end, I have created Healthy Happy Holidays: this group is designed to be interactive.  We will share ideas for healthy recipes (both for holiday food and for everyday food before and between the holidays), post articles on healthy living, offer exercise videos/workouts and tips, and support one another.  I will also be available to consult with anyone, should you have questions about It Works products. 

You can participate in the group by following the blog, or by sending me a message and joining our facebook group.  If you join the facebook group, you will receive messages when new posts or messages are sent.  

I hope you will join me in this path to a healthy and happy holiday season.

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*No information on this blog should be considered medical advice. You should always consider consulting a medical professional before making drastic diet or lifestyle changes. I am not a medical professional.

#Food Friday and #Workout #Challenge

by Thea Mangels

When a brisk walk in heels up four flights of stairs yields puffing, you know it's time to kick your workout plan up a notch.  So, with that in mind, I am sharing with you all the workout challenge issued by a friend of mine. 

Weekend Challenge:

Hip Raises! This exercise works your glutes, hamstrings and core. Do 3 sets of 8 reps on EACH leg before every meal this weekend.

 I am also starting a new tradition: Food Friday.  Each Friday, I will share a healthy recipe with you.  If you have healthy recipes you want to share with me, to add to my Food Friday list (for credit), email me at wellnessgirl.itworks@gmail.com, and I will add you to the mix. 

Food Friday:

This week's Food Friday recipe comes from Cooking Light.  It's a healthy version of Mac n' Cheese. 
When I made it, I made a couple of substitutions, because in addition to making it healthier, I also wanted to make the Mac n' Cheese safe for a person with a serious allergy to cow's milk. 
I followed the recipe as written, but used the ingredients below (modifications in red):
· 3 cups cubed peeled butternut squash (about 1 [1-pound] squash)
· 1 1/4 cups fat-free, lower-sodium chicken broth
· 1 1/2 cups fat-free milk Almond/soy milk
· 2 garlic cloves, peeled
· 2 tablespoons plain fat-free Greek yogurt soy yogurt
· 1 teaspoon kosher salt
· 1/2 teaspoon freshly ground white pepper
· 1 1/4 cups (5 ounces) shredded Gruyère cheese Manchego the first time  (second time Goat Jack)
· 1 cup (4 ounces) grated pecorino Romano cheese made from sheep
· 1/4 cup (1 ounce) finely grated fresh Parmigiano-Reggiano cheese, divided used midnight moon for top
· 1 pound uncooked cavatappi any pasta you want
· Cooking spray
· 1 teaspoon olive oil
· 1/2 cup panko (Japanese breadcrumbs)
I found it super yummy, as did both of the people I fed. 

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#Food Friday - #Chili

by Thea Mangels

Ingredients:

1 butternut squash
1 package ground round or ground turkey (7% fat or less)
5 jalapenos
6 sweet peppers
1 large onion
1 can black beans
1 large can chopped tomatoes
1 cup low sodium fat free chicken broth
Fresh garlic
Chile powder
Garlic powder
Onion powder
Paprika
Cumin

Prep:

Preheat oven to 400.
Quarter the butternut squash and remove seeds. Chop into 1 inch chunks.  Place in a roasting pan.
Cut the tops off all 5 of the jalapenos. Add to the roasting pan.
Sprinkle all veggies with cumin, paprika, onion powder, garlic powder, and chile powder.
Put the pan in the oven for 40 – 60 minutes (rotating peppers every 20 minutes).

In a sauce pan, cook the ground round. Drain grease and rinse with hot water to remove excess fat.
Add chopped onions and sweet peppers. Sauté until cooked.
Use blender or food processor to chop tomatoes further. Add to pot.
Add black beans (rinse first).
Add crushed fresh garlic, cumin, paprika, garlic powder and chile powder.
Remove roasted veggies from oven. Chop jalapenos and add to pot.
Put butternut squash in blender/food processor with 1 cup chicken broth and blend. Add to chile.
Add additional seasonings to taste.

Garnish with fat free Greek yogurt and cheese

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