Make it Healthy, Make it Delicious

fresh &
HEALTHY
SPRING
Make it Healthy, Make it Delicious
As the weather warms up,
our thoughts turn to the great
outdoors. Spring also brings a renewed
commitment to shaping up and eating
light. Lighter eating doesn’t have to be a
sacrifice - it can be delicious and satisfying. Try
some of these great tasting but low calorie ways to
lighten-up this spring.
Toss Life into Your Salads
When it’s time for spring cleaning, ditch the high fat creamy
dressings and try lighter flavors. Experiment with herbal and fruit
flavored vinegars, different healthy oils like sunflower and peanut,
tangy vegetable or citrus juice dressings, and the healthy crunch of nuts
or seeds sprinkled on top. Make your spring salads come alive with flavor.
Add Zest to Your Pasta
Cold pasta dishes can also be light on calories yet full of flavor. The secret
is adding great tasting lower calorie ingredients like marinated lean meats,
seasonal fresh vegetables, dried or fresh fruit and lighter pasta sauces. For
your hot pasta dishes, lighten-up with small amounts of olive oil and a few
herbs or a tomato sauce with seasonal roasted vegetables.
Put Some Spring in Your Sandwiches
Your sandwiches can be satisfying and full of flavor without being high
in calories. Just make sure to choose the right spreads and breads. Try
spreading fruit preserves, flavored mustards or even hummus onto hearty
whole grain breads. Discover your favorite way to add low fat flavor to the
everyday turkey, roast beef or chicken sandwich.
The Lighter Side of Pizza
Expand your pizza choices with flatbreads that are light on the crust as
well as the cheese. Look for thin crust tomato pies or flatbreads with less
cheese but more flavor from diced or sun-dried tomatoes or sautéed
mushrooms. Try different ways to slice the calories from your pizza,
without sacrificing flavor.
Light and Delicious Ideas
for Spring
Salad Basics:
Whether you choose grab-and-go or tossed-toorder, select ingredients that make your salads light
and delicious. For fruity flavors, blend your favorite
healthy oil with raspberry, black currant or apple
cider vinegars, orange or cranberry juice. For herbal
flavors, try vinegars infused with tarragon, oregano,
rosemary or thyme. Shallots, garlic, or a little tomato
juice are also low calorie ways to add flavor.
Pasta Combos:
Personalize your pasta salad. Start with the pasta
of your choice. Mix in seasonal vegetables, like
asparagus or snap peas. Then try something new
like tofu marinated in ginger, or grilled chicken
seasoned in a Cajun or BBQ spice. Finish with a
lighter vinaigrette pasta salad dressing.
Sandwiches 101:
Lower fat, lighter spreads like honey mustard,
lime cilantro or cranberry orange glaze are perfect
for a sandwich filled with thinly sliced lean ham;
baked apple slices and crumbled walnuts. Low fat
chili mayo or herb flavored cream cheeses blend
well with smoked salmon or tuna and greens like
watercress or arugula.
Pizza:
The sky is the limit when it comes to
healthy toppings for a lighter pie.
Veggies lead the way with onions,
green, red or yellow peppers,
broccoli, mushrooms and
even eggplant.
Spring into better health with these light and delicious ideas for the
season.
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HEALTHY Lifestyles
Lighten Up Chicken
Caesar Salad
Serves 4
Spring Training
Exercising regularly is one of the single most important things you can do
to boost your health. And you don’t need to travel or purchase expensive
gear to begin training. For the most part, all you need is renewed
commitment and comfortable shoes. So increase your physical activity
and spring into better health with the exercise plan that’s right for you.
How Much is Enough
For healthy adults, experts recommend that you get active for a minimum
of 30 minutes a day, at least five days a week, with the kind of exercise
that causes you to break a sweat while still comfortably able to carry on a
conversation. If you do not currently exercise, 30 minutes may be a lofty
goal so start slowly and build up gradually.
Know Your Limits
The exact amount of exercise that each person needs can vary with age,
diet and even genetic make up. Since everyone’s health history is different,
make sure that you talk with your doctor for the exercise plan that’s right
for you.
Personalize Your Routine
What’s the best way to kick off a springtime exercise routine that stands
the test of time? Choose a routine that’s convenient and fits your style.
Keep your goal top of mind, and have fun!
If you’re not a morning person or are exhausted after work or school, split
up your physical activity. Try to keep moving throughout the day. Instead
of sending e-mails or text messages, take a walk and communicate in
person. Instead of elevators or escalators, take the stairs. At lunchtime,
take 15 minute outdoor walks with a friend or hop onto the nearby gym
treadmill with your head phones and listen to music or a book on tape.
If you’re socially responsible and goal oriented, support you favorite charity
walk, run or bike. If you’re fun loving, competitive and can commit to a
schedule, sign up for sports like tennis, racquet ball or volleyball.
According to the experts, “when it comes to exercise, some is better that
none and more is better”.
Ingredients:
Chicken:
2 tsp vegetable oil
1 lb boneless, skinless chicken breast
Dressing:
½ cup fat free mayonnaise
1 Tbsp lemon juice
1 Tbsp red wine vinegar
1 ¾ tsp Dijon mustard
1 Tbsp grated Asiago cheese
1 ½ tsp minced garlic
½ tsp ground black pepper
Salad:
1 ¼ lb romaine lettuce, cut into bite-size pieces
(about 3 quarts)
2 cups plain croutons
½ tsp ground black pepper
Preparation:
For the chicken: Heat oil in saute pan over mediumhigh heat. Add chicken breasts. Saute until no pink
remains in center and internal temperature reaches
165° F. Cool. Cover. Chill. Slice thinly.
For the dressing: Combine dressing ingredients.
Whisk until well blended. Cover. Chill.
For the salad: Combine romaine, croutons and
dressing. Toss to coat. Place salad on serving
platter. Top with sliced chicken and sprinkle with
pepper.
Serve immediately.
N U T R I T I O N A L I N F O R M AT I O N per serving
Since everyone’s health history and nutritional needs are so different,
please make sure that you talk with your doctor and a registered dietitian to
get advice about the diet and exercise plan that’s right for you.
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Calories: 330
Protein: 31g
Cholesterol: 75mg
Sodium: 580mg
Carbohydrates: 32g
Saturated Fat: 2g
Total Fat: 9g
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