Recipe: SPINACH SALAD WITH APPLES, TOASTED WALNUTS, AND DRIED CRANBERRIES

A nice fall dish, rich with spinach, crunchy apples and walnuts, and the sweetness of dried cranberries.

Food weight: 1.5

INGREDIENTS:

One 5-ounce box baby spinach

2 medium Gala or Braeburn apples, cored and sliced

3 tablespoons extra-virgin olive oil

2 tablespoons fresh orange juice

1 teaspoon honey

1/8 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1/4 cup chopped walnuts, toasted

2 tablespoons dried cranberries

DIRECTIONS:

Arrange spinach on a large platter or in a large, shallow salad bowl. Top with sliced apples. In a small bowl mix the olive oil, orange juice, honey, salt, and pepper together in a small bowl. Drizzle over the spinach and apples. Sprinkle with chopped walnuts and dried cranberries. Serve immediately.

Serves 6

NUTRITION IN A BOX

Per 1 1/2 cup serving:

Food weight: 1.5

Calories: 139

Fat: 10 g (0 g EPA, 0 g DHA, 1 g ALA)

Saturated Fat: 1 g

Cholesterol: 0 mg

Sodium: 49 mg

Carbohydrate: 13 g

Dietary Fiber: 2 g

Sugars: 9 g

Protein: 2 g

An Apple a Day Keeps the Cardiologist Away!

No doubt about it, apples are a truly a miracle health food, especially for the heart. Apples contain a wealth of cholesterol-fighting compounds, most notably pectin, but also many antioxidants and dietary fiber. In addition to lowering cholesterol, they have been shown to reduce the risk of lung and prostate cancer, as well as these health benefits:

• The pectin fiber in apples helps diabetics maintain a steady blood sugar level.
• Apples are an excellent addition to any weight-loss plan. Low calorie and nutrient dense, they are a filling and portable sweet treat, ideal for curbing hunger pains.
• Apples are healthful for maintaining lung function and have even been shown to ameliorate asthma symptoms.
• Called “nature’s toothbrush,” apples work the gums and clean the teeth.
• The tannins in apples help to ward off urinary tract infections.

 So follow that old adage and eat your apple a day!

Recipe: HALLOWEEN BAKED APPLES (WITH WORMS)

Healthy, perfect for the holiday and a great way to get your kids to eat fruit and fiber!

Food weight: 1.5

INGREDIENTS:

Yield: 6 servings

·         6 red baking apples, cored and sliced

·         ¼ cup raisins

·         1 Tbsp light Benecol or Promise Take Control margarine

·         Juice of 1 lemon

·         1 tsp cinnamon

·         Pinch nutmeg

·         1 Tbsp brown sugar

·         6 candy gummy worms

 

DIRECTIONS:

Preheat oven to 350. Combine apples, raisins, lemon juice, spices and sugar in a large baking dish. Cover and bake until apples are tender (about 35 minutes). Place in separate bowls and garnish with one gummy worm.

Nutritional Information per Serving:
Food weight: 1.5, Calories: 137, Fat: 2.5 g, Cholesterol: 0 mg, Sodium: 28 mg,
Carbohydrate 31 g, Dietary Fiber: 4 g, Protein: 0.5 g

October Arm Shaping Workout

Arm Shaping Workout

Reverse Rows (x12)
Tricep Kickbacks (x15 per side)
Front Raises (x15)
Side Plank (30 seconds per side)
Concentration Curls (x15)
Lateral Raises (x15)

Repeat 3 times!

Dig into NIGHTSHADES this Halloween season!

It’s the season for magic spells, witches, ghosts and goblins. It is also a perfect time to get those nightshades into your diet. Nightshade fruits and vegetables include white potatoes, tomatoes, eggplants, green, yellow or red bell peppers, hot peppers, and the tobacco plant.

Other less recognizable nightshade plants include belladonna, tomatillos, pimentos, ground cherries garden huckleberry and Morning Glory as well as the seasonings/spices are Tabasco sauce, Paprika, and Cayenne pepper.

Nightshades contain a group of substances called alkaloids. Alkaloids can adversely affect people with joint problems who are sensitive to these compounds. (Note that cooking nightshades can decrease the alkaloid content by up to 50 %.)

That said nightshades are actually nutrition powerhouses. Eggplant, for example, is loaded with vitamins, minerals, fiber and disease-fighting antioxidants. With its delicious taste and “meaty” texture, eggplant is a favorite among vegetarians and is extremely versatile in cooking. With zero fat and a mere 27 calories in a 1-cup serving, eggplant makes an excellent addition to any diet.