6 Week Healthy Eating Challenge

6 Week Healthy Eating Challenge

I cannot believe it but we are already approaching week 5 of the 6 week challenge and I am so excited by the turn out and participation.  If you were not aware of the challenge, do not fret- there is another one right around the corner.  I have not established a start date yet but will in the near future and I will be posting it on here.  Also, there will be flyers available at Cardiology One if you are interested.  If you would like more information, please call 330-489-1386 and ask for Becky Wolfe.  I would love to share more about what the next series will hold.  The last few weeks, we have been talking about:

• Mindful eating- how to enjoy what you like but on your terms.  Eating the food that is maybe not so healthy but eating it in moderation.  I noticed that the people who have attended seemed to pick up on this and I am so proud!!!
• Meal planning- how to plan healthy convenient meals and not spend forever doing it!!!  We discussed how to grocery shop in the most effective ways.  We also discussed how to search the internet to find some healthy alternatives to some not so healthy meals (one of my favorite websites is Skinnytaste.com)
• Stress!  Who doesn't have stress.  We talked about ways to manage stress and how to get around it.  We all deal with it, but sometimes we do not use the best coping mechanisms.  We discussed different healthy ways to cope with the everyday stressors we face.
• This week- March 6th, we are talking about emotional eating.  Do you ever think that your emotions control the food choices you make?  Ever eat when you are anxious, stressed, angry, sad, depressed, etc.?  Please come check it out if you notice this.  We will discuss ways around making choices based on emotions.
• The 6th week will be a review week and an introduction to the next series.  If you are interested in meeting particular goals, this may be the series for you.  Stay tuned for more information about the upcoming series!!!

Easy Salsa Chicken

So this is super easy.


6 uncooked chicken tenders
1 jar salsa.  Avoid salsa with any added sugar.  Just buy something fresh to add to the chicken
spinach
100 calorie flatbread
little sprinkle of cheddar cheese


This is great for a warm lunch.  Add chicken to the crock pot.  Add salsa.  Turn on low high for 2 hours or low for about 3 hours.  You want to cook long enough for the chicken to shred easily.  Shred the chicken, then add about a 1/3 cup to a flatbread.  Add tons of spinach and a little cheese.  If you want to melt the cheese or warm the flatbread, place in a nonstick skillet and warm on both sides.  This is super yummy and filling.  Eat with a side of fruit such as pineapple or strawberries for a complete meal.  Use the extra chicken to top a salad and add salsa for your dressing.  Enjoy!!!

Crock Pot Balsamic Chicken

This recipe is awesome!  I have already made it 3 times in a month.

4 chicken breasts
1 14.5 ounce can of diced tomatoes
1 medium onion thinly sliced
4 garlic cloves- I use the pre-chopped garlic in a little jar so I use 2 tbsp
1/2 cup balsamic vinegar
1 tbsp olive oil
1 tsp each of: dried oregano, basil and rosemary
1/2 tsp thyme


Place chicken breasts into the crock pot.  Add the onion and seasonings.  Then add the balsamic vinegar and oil.  Add the tomatoes on top.  Cook on high 4 hours.  Serve with a side of veggies or whole wheat angel hair pasta.  Would also go great with spaghetti squash.

Recipe courtesy of skinnyms.com. Check out their website for other great recipes.

Another New Year!

So, I have let this part of our page slide a little so I plan to make up for it.  I am going to post at least a few recipes this weekend.  Starting February 6th, we will be starting a "6 Weeks to a Healthier You Challenge" at the office.  Please join me from 6-7 PM for 6 Thursdays as I am going to be challenging you all to think differently about food.  I want to see people eating more fruits and veggies and eating less processed foods.  I want to see people get excited about making healthy food choices.  There is so much information out there, I want to make it as easy as possible to get started.  Each week, there will be a "challenge" to stick with for the following week.  We will meet and you will have the option to use the scale at Cardiology One if you would like to weigh in.  Also, I will provide copies of healthy recipes and a homework assignment for the next week.  Don't worry.... the homework assignment is designed to promote you to think about food but maybe just a little differently.  I am so excited and I hope you will join me!  Have a happy and healthy 2014!


Becky Wolfe

Sausage and Spinach Stuffed Peppers

I found a recipe that inspired me to make a little healthier version of these Sausage Stuffed Peppers.  The original recipe called for sausage taken out of the casing.  To clean it up a bit, I used 85% lean ground turkey and added some spices to make it taste like sausage.


3 medium sized yellow peppers, cleaned and cut in half lengthwise, seeds removed

2 cups fresh baby spinach

1 pound 85% lean ground turkey

2 tbsp olive oil

1 and 1/2 tbsp garlic

1/2 medium  onion

3/4 tbsp red pepper flakes

1 and 1/2 tbsp fennel seed

2 tbsp goat cheese, optional

parmesan cheese, optional


Heat oven to 400 degrees.  Place the cleaned and seeded yellow peppers in a glass pan.  In frying pan, heat the oil and add the onion and cook for about 5 minutes.  Then add garlic and red pepper flakes.  I used about 3/4 tbsp of the red pepper flakes and it did give the meat a nice spicy flavor.  If you do not like spicy, add a little less or if you like very spicy add a little more.  Next, add the ground turkey. Cook the ground turkey until there is no pink left, then add the fennel seed.  Cook for just another 2 minutes.  Add the spinach and goat cheese until spinach is wilted and cheese melts into the meat mixture.  When this is done, spoon into peppers evenly.  Place in oven for 30 minutes if you like the peppers a little more tender.  If you like a firmer texture for the peppers, I would bake for 20 minutes.  You can top with a sprinkle of parmesan cheese when they are finished.  Enjoy!!

Oven Baked Fajitas

This picture was while I was getting the fajitas ready.  We ate them too fast so I could not get an after picture!

4 boneless skinless chicken breasts
1 large green pepper
1 large red pepper
1/2 medium sized onion
1  14.5 ounce can of diced tomatoes or 1 can of Rotel tomatoes with Cilantro and lime juice for a little extra flavor
1/2 tsp chili powder- use 1 tsp if you like spicy
1/2 tsp red pepper flakes
1 tsp garlic powder
2tsp cumin
whole wheat tortillas

Heat oven at 375. Place sliced chicken, green pepper, red pepper and onion into a casserole dish, Place tomatoes into dish.  Add seasonings on top and mix with hands to distribute evenly.  Bake for 30-35 minutes.  The veggies were perfect for us at 35 minutes.  Warm tortillas in microwave for 10-15 seconds on a place.  Top the tortilla with chicken and add some extras such as spinach, salsa or guacamole.  Yum.  

Thought this was a cute picture to share for the week!


Recipe of the week:

Grilled Portobello Mushrooms

Grilled Portobello Mushrooms

Portobello mushrooms, stems removed and mushrooms washed

Zucchini, sliced ½ inch thick

Squash, sliced about ½ inch thick

Peppers- whatever color you like- red, yellow, orange or green

Asiago cheese or other type of white cheese- sharp white cheddar or something with a little kick

Corn on the cob, husked and hair removed

Toss the veggies with olive oil.  Brush the mushroom caps with olive oil.  Grill all vegetables until grill marks appear and until tender.  Mushrooms only grill for about 3 minutes and remove.  Add the cheese to the inside of the caps of  the mushrooms.  Then once the other veggies are tender, go ahead and add the other veggies on top. Add the corn last for a little garnish.

Recipe courtesy of Proud Italian Cook