Tip of the Week
Make half your plate fruits and vegetables.
Eating more fruits and vegetables can help decrease your risk for heart disease, including heart attacks and strokes, and may also protect you against certain types of cancers, according to the Centers for Disease Control and Prevention. They are great sources for natural vitamins and minerals and are typically low in calories. Because they are usually high in fiber, they also help to make you feel full so you eat fewer high-calorie foods. Try to avoid anything fried, breaded, or in a cream sauce. Avoid canned fruit in a heavy sugary syrup, or coconut (high in fat).
But what if you hate veggies? Here are some tips to help:
- Include vegetables wherever you can. Add fresh spinach leaves or water-packed roasted red peppers to a turkey wrap; add some veggies such as chopped onions, peppers, or mushrooms to a scrambled egg for a low-fat omelet; grate some zucchini or carrots into your favorite low-fat spaghetti sauce.
- Keep vegetables available in the refrigerator, but don't put them in the veggie drawer where they are hidden. How many times have you had to throw away vegetables because you forgot about them? Keep them at eye level in the refrigerator and you will be more likely choose them.
'Tis the season to have too much to do? No time to clean and chop veggies for tonight's dinner? Try our cafeteria or a grocery store salad bar. Buy your favorites already prepped for a quick stir fry or last-minute omelet. Decrease your stress, stay on track with your healthy eating plan, and increase your vegetable and fiber intake. What more could you ask for?
For more information on how to make half your plate fruits and vegetables, visit the President's Challenge website.
SCOUTStrong PALA Challenge
Don't forget to sign up for the President's Active Lifestyle Award (PALA). Regular physical activity can improve your overall health and reduce your risk for many chronic diseases. Check with your health-care provider before beginning any fitness program.
Go to www.scouting.org/scoutstrongpala and choose "National Council" from the dropdown list. When you register, you will automatically be registered in the BSA National Council group.
Make sure you are logging your 30 minutes of activity either online or on your printed form. When you have successfully completed your form for six weeks, bring it to Bev Singel to have your name entered into the drawing for the iPad2!
Deputy Chief Scout Executive
Throughout my school years, I had always been reasonably fit and within a normal weight. After college, I started adding two to three pounds a year and reduced my activity level. By the time I was 40, I had gained 50 pounds and was leading a sedentary lifestyle. I decided to take action.
I went on a weight-loss program and took up running. I lost the 50 pounds and eventually ran a marathon. However, I continued to struggle and gained 30 of the 50 pounds back. I took the Naturally Slim course online last year and lost 18 pounds. I used the fun run at the last Top Hands as motivation to start running again. I do not plan to run another marathon, but I am running three or four times a week. The eating habits I learned in Naturally Slim are helping me control my weight.
I do feel better about myself. Now, if I could just do something about my graying hair.
Did You Know?
Eating just two pieces of candy each day can add up to nearly 500 calories per week. To burn that off, an average adult would have to walk an extra 157 minutes or run an additional 29 minutes.
Recipe: Minestrone soup A cholesterol-free classic Italian vegetable soup brimming with fiber-rich beans, peas, and carrots.
¼ cup olive oil
1 clove garlic, minced, or ⅛ teaspoon garlic powder
1 ⅓ cups coarsely chopped onion
1 ½ cups coarsely chopped celery and leaves
1 can (6 oz.) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4 ¾ cups shredded cabbage
1 can (1 lb.) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1 ½ cups frozen peas
1 ½ cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked, broken spaghetti
1. Heat oil in a 4-quart saucepan.
2. Add garlic, onion, and celery and sauté about five minutes.
3. Add all remaining ingredients except spaghetti and stir until ingredients are well mixed.
4. Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.
5. Add uncooked spaghetti and simmer only two to three minutes.
Yield: 16 servings
Serving Size: 1 cup
Each serving provides the following:
Total fat: 4 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 191 mg
National Heart, Lung, and Blood Institute,
Note: To decrease the amount of olive oil, you can try sautéing the garlic, onion, and celery in some low-fat cooking spray or a little low-fat, low-sodium chicken stock, if desired. Use a whole-wheat spaghetti to increase the nutritional and fiber content.