Wellness

@ Moraine Valley

Holiday

Fitting in Fitness Through the Holidays

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Don’t forget about your fitness this holiday season! Here are some ideas to help you fit more physical activity into your day. Even just 10 minutes of exercise can blast 100 calories!

• Look for short periods of time (at least ten minutes) during the day in which you can do some physical activity.
• Do a 10 minute interval workout.
o Alternate the following exercises for the first 30 seconds of each minute followed by 30 seconds of rest.
 Pushups
 Sit-up’s
 Planks
 Burpees
 Jumping Jacks
 Stairs
 Walk/Run in Place
 Lunges
 Squats
 Tricep dips

• Park at the far end of the parking lot when at the store, mall or work. (When safe to do so!)

• Be active during lunchtime! If you bring your lunch to work, you may have time to take a brisk walk.

• Take the stairs instead of the elevator.

• Plan and prepare meals ahead of time, so you’ll have time to exercise.

• Get your family to exercise with you. It’s a fun way to spend some quality time together.

• Leaves still hanging around? Rake leaves for the evening.

• Keep a daily log; this can help you see where you can fit in more physical activity.

• Exercise inside using machines or DVD’s (PX90, Leslie Samsone, On Demand etc)

• Track your pedometer steps. Increase your goal each week!

  • Hit up the FitRec after work

Kelly Devine Rickert MVCC Wellness Coordinator

Easy Roasted Pumpkin Seeds

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Season pumpkin seeds with almost anything from your spice cabinet. Boiling the seeds in salted water for 5 minutes before roasting helps to clean and season them. Before baking, pat the boiled seeds very dry otherwise they will not brown or crisp. Makes 1 1/2 cups

Directions

Instructions Checklist

  • Step 1: Preheat oven to 300 degrees F (150 degrees C).
  • Step 2: Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.
  • Jazz it up a bit and play with some other spices such as garlic powder, curry, and more. Check this link out for more recipes: https://wholefully.com/roasted-pumpkin-seeds-six-ways/

Happy Halloween!

Kelly Devine Rickert

Cranberry Orange Bread

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Quaker Oats-image Recipe Image Print

SERVINGS1 Loaf (16 Servings)

Ingredients

  • 1/2 Cup(s) all-purpose flour
  • 1-1/2 Cup(s) Whole-wheat flour
  • 1-1/4 Cup(s) Quaker® Oats (quick or old fashioned, uncooked)
  • 1/2 Cup(s) brown sugar
  • 1 Teaspoon(s) Baking Powder
  • 1/2 Teaspoon(s) Baking Soda
  • 1/4 Teaspoon(s) Salt
  • 1/4 Teaspoon(s) Nutmeg
  • 1/2 Teaspoon(s) Cinnamon
  • 1 Cup(s) non-fat milk 3 Eggs, lightly beaten
  • 1/3 Cup(s) Tropicana Pure Premium® orange juice or Dole® 100% orange juice
  • 1/4 Cup(s) vegetable oil
  • 1 Tablespoon(s) Grated Orange Peel
  • 3/4 Cup(s) chopped fresh, frozen (thawed) or dried cranberries
  • 2 Tablespoon(s) chopped pecans

Cooking Instructions

Heat oven to 350°F. Spray pan bottom only of 9 x 5-inch loaf pan with non-stick vegetable coating. In large bowl, combine all-purpose flour, whole wheat flour, oats, sugar, baking powder, baking soda, salt, nutmeg and cinnamon; mix well. In medium bowl, combine milk, eggs, orange juice, oil and orange peel; blend well. Add to dry ingredients all at once; stir just until dry ingredients are moistened. (Do not overmix).Stir in cranberries and pecans. Pour batter into pan. Bake 60 to 70 minutes or until wooden pick inserted in center comes out clean. Cool in pan on wire rack 10 minutes. Remove from pan. Cool completely. Store tightly wrapped.

Cook Note:

To toast nuts for extra flavor, spread evenly in shallow baking pan. Bake at 350°F for 5 to 10 minutes or until golden brown, stirring occasionally. Cool completely before using.

Thanksgiving Recipes!

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Stuffing with cranberries
Serves 6
Ingredients
1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple
Directions
Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.
In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.
In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.
Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately
Nutrition:
120 calories, 2 g fat, 5 g fiber.
Credit: Mayo Clinic Staff

Skinny Green Bean Casserole
Just in time for the holidays!

Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Ingredients:
• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:
Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.
Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.
Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.
Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and bread crumbs.
Bake in a preheated 350 degree oven for 10-15 minutes, until golden.
Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

~Kelly

Healthy Holiday Apps

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Winter Charcuterie Board

  1. Brushetta

(In a bowl combine, 1.5 cups soft sun-dried tomatoes or freshly diced tomatoes, 6 basil leaves chopped, 3 tsp minced garlic, 1/8 cup olive oil and toss, sprinkle sea salt and cracked pepper. Spoon onto whole grain crackers (Triscuits, Kashi, Weight Watcher baguettes, etc).

  1. Hummus and veggies/crackers
    Click this link for a fantastic tasting hummus or in a pinch? I recommend Cedar’s Hummus, has zero additives and only 40 calories a serving.
    Pair with sliced peppers, cherry tomatoes, carrots, cucumbers, etc.
  2. Good ‘ol shrimp and dip. Full of protein.
  3. Red Pepper Crab Dip
  4. 5 Spice Pistachio Nuts

Ingredients:
6 tablespoons orange juice
6 tablespoons Chinese five-spice powder
4 teaspoons kosher salt
6 cups unsalted pistachios

Position racks in the upper and lower thirds of oven; preheat to 250°F.
Whisk orange juice, five-spice powder and salt in a large bowl. Add pistachios; toss to coat. Divide between 2 large rimmed baking sheets; spread in an even layer.
Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely. Store in an airtight container.

  1. Popcorn.. with a twist!

Pop 1/2 cup kernels in air popper (or for quick microwave options, place 1/4 c kernels in a brown paper bag, fold down twice and place on popcorn setting. Repeat as many times as you need for desired amount of popcorn.

Combine 4 tsp white truffle oil, 2 tbsp dried parsley, or basil, and 1/4 c Parmesan cheese. Toss and coat popcorn!
*Other oils to use: coconut oil, olive or canola oil, with other spice variations:
Cajun seasonings, garlic, pepper, Mrs Dash, you name it!

7. Winter Charcuterie Boardhttps://www.eatingwell.com/recipe/268786/winter-meat-cheese-board/

In good health,
Kelly Devine Rickert MS RDN CSSD LDN
MVCC Wellness Coordinator

Veggies for your 4th of July Grill!

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What better way to celebrate being an American than firing up that grill this 4th of July?!? Here are some healthy veggie side dishes to add to your July 4th menu this holiday!

4th bbq

Enjoy!

Quick tip: Use a grill basket, or place tinfoil down on grill so you lose less veggies and for a quicker clean up!

1. Asparagus- a powerhouse of nutrients, folate and antioxidants!
After grilling, toss with lemon juice and some shaved Parmesan cheese.

2. Corn
Always a staple in my house, add some corn on the cob to the grill this year! (I husk corn first then grill to get more flavor).
I use Brummel and Brown yogurt spread and then choose from herbs and other condiments to add some more flavor:
garlic, pepper, cilantro, Parmesan cheese, light mayo, sour dream or Greek yogurt spread, the sky in the limit!

Here is directions for Parmesan corn on the cob:
Preheat an outdoor grill for medium-high heat and lightly oil grate.
Brush a thin layer of light mayonnaise on each ear of corn. Sprinkle the corn with the Parmesan cheese, garlic powder, salt, and pepper. Wrap each ear with aluminum foil and place on the grill.
Grill, turning occasionally, until the kernels begin to brown, about 10-14 minutes.

3. Mixed veggies:
Dice up your favorite vegetables, toss lightly in olive oil and throw in some garlic for flavor.. viola!
Choose any combo from the following: Tomatoes (deseeded), onions, red, green, yellow peppers, zuchinni, mushrooms,etc. I typically place some tin foil packets of these veggies where there is room left on the grill. Steam for 10-15 minutes.

4. Green Beans: Toss lightly with olive oil and some salt and pepper and grill for about 10 minutes in the grill basket.

5. Pineapple. (I know, I know, not a veggie but still packed with nutrients!).
Throw some slices of pineapple on the grill to add to your grilled chicken sandwiches, or add to your kabobs!

Happy 4th of July!

Have a safe and happy holiday with your family and friends!

~Kelly