The Scarf

THE SCARF can be a very important item when walking around in sub freezing temperatures.






As you can see scarves come in a variety of colors and patterns. So you can choose whatever style suits you, or you could have a variety of styles to pair with your cold weather commute.

What cold weather benefits are there to wearing a scarf?

1. They keep your face warm. They are long enough to wrap around your head multiple times, allowing you to cover your nose and chin. Pair a scarf with a pair of goggles and you will have a weather proof mask.


2. If the collar on your coat is a little loose, an appropriately placed scarf can prevent heat loss, keeping you toasty on your walk to work.


3. You will look really good walking around in a new scarf. Not really a cold weather benefit, but who knows, maybe if you look good you might feel warmer.

Also, in terms of winter wear, scarves are a very affordable option. You can get your hands on a nice wool scarf for as little as $13, maybe cheaper if you shop around. The sky is limit with color, pattern and material so you should have no problem finding a scarf that keeps you warm and matches your style.

If you don't already own a scarf, now might be the time to run out and get one before the next burst of arctic air sweeps across the state.

Recipe of the Week

Spicy Tomato Salsa with Cilantro and Chilies

Serves 6 to 8

Ingredients:

2 medium cluster tomatoes, seeds removed and cut into small dice

15 sprigs fresh cilantro, leaves roughly chopped (discard stems)

1 large garlic clove, minced

1/2 medium-size onion, diced

2 teaspoons fresh lime juice, or to taste

Sea salt, to taste

Fresh Serrano chilies, minced, to taste (discard seeds)

Fresh jalapeño chilies, minced, to taste (discard seeds)

Preparation:

Place diced tomatoes in medium-size bowl, add cilantro, garlic, onion, lime juice and salt. Taste a tiny bit of both serrano and jalapeño chilies to gauge degree of heat and add according to preference.

Nutrition Information: Per serving (about 2oz/49g-wt.)

10 calories (0 from fat)

0g total fat, 0g saturated fat

0g protein

3g total carbohydrate (1g dietary fiber, 1g sugar)

0mg cholesterol

85mg sodium

This recipe and others can be found at Whole Foods

Recipe of the Week

Low Fat Crêpes

Ingredients:

• 1/2 cup all-purpose flour
• 1/4 tsp salt
• 1 egg, lightly beaten
• 2/3 cup of nonfat milk

Cooking Instructions: Put flour and salt in a medium bowl and stir with a hand whisk. Make a well in the center of the flour mixture and add egg. Whisk egg and flour while pouring milk into bowl, stirring well to combine. The batter should be free of lumps. Let stand for 5 minutes.

Spray an 8-inch nonstick skillet with nonstick cooking spray. Heat skillet on medium high. Add a 1/4 cup of batter to hot skillet and swirl around the pan to cover as much of the bottom of the skillet as possible. As the edges cook, use a spatula to lift the edges of the crêpe. After about 1 minute, flip the crêpe over and cook for a further 30 seconds. Transfer to a plate and start over until the batter is done. This should yield about 6 crêpes, so probably serves 2 or 3. You can eat them like pancakes or fill with you favorite ingredients and roll them up.

Nutrition Information: Per crêpe

Calories 57

Calories from Fat 8

Total Fat 0.9g (sat 0.3)

Cholesterol 35mg

Sodium 122mg

Carbohydrate 9.3g

Fiber 0.3g

Protein 3g

Recipe can be found at About.com

Try a new activity: Fencing!

Fencing is the sport of swordsmanship. In modern sport fencing, opponents try to score "touches" against each other by hitting a specific part of the body (usually the torso) with the tip of their weapon. As you can see from the above picture, fencers wear a lot of protective gear, and the tips of the weapons are blunted.

An individual sport, fencing is often called "physical chess" because fencers use their mind as much as their body to defeat an opponent. Women can compete on the same level as men, and often do compete together. You can be a competitive fencer from age 8 to age 80. In fact, the United States Fencing Association has a Veteran league for competitors over 40 years old.

A typical practice at a fencing club, usually lasting 2-3 hours, consists of:

• Footwork -- to build technique and strengthen muscles
• Bladework -- focusing on fine motor control
• Bouting -- practicing your skills with an opponent in an aerobic workout

Believe it or not, there are several fencing clubs in Montana. Here is the contact information to a club in your area:

Helena -- Helena Fencing Club

Butte -- Butte Fencing Club

Missoula -- University of Montana Fencing Club

• Kole Fosse Phone: 406-660-0998 Email: k_fosse@hotmail.com

Bozeman -- Montana State University Fencing Club

• Michael Holland Phone: 406-587-1815 Email: mholland@montana.edu

Billings -- Big Sky Fencing Association

Recipe of the Week

Low-Fat Cheesecake
12 to 16 servings

Ingredients:
1/3 cup finely crushed graham crackers
3 8 oz packages nonfat cream cheese, softened
1 cup sugar
2 tablespoons all purpose flour
1 teaspoon vanilla
1/4 cup milk
1/2 cup refrigerated or frozen egg product, thawed
1/2 teaspoon finely shredded lemon peel, optional

Cooking instructions:
1. For crust, sprinkle crushed graham crackers on bottom and sides of a well-buttered 8- or 9-inch springform pan.
2. For filling, in a large mixing bowl beat cream cheese, the 1 cup sugar, flour, and vanilla with an electric mixer until combined. Beat in milk until smooth. Stir in egg product, and if desired, lemon peel.
3. Pour filling into crust-lined pan. Place pan in a shallow baking pan. Bake in a 375 degree oven for 40 to 45 minutes for an 8-inch pan, 30 to 35 minutes for a 9-inch pan, or until the center appears nearly set when shaken.
4. Cool in pan on a wire rack for 15 minutes. Using a sharp small knife, loosen the crust from sides of pan; cool for 30 minutes more. Remove the sides of the pan; cool cheesecake completely on rack. Cover and chill at least 4 hours before serving. If desired, serve with Raspberry Sauce.

Nutrition Information:
135 calories
0 g fat (0 g sat. fat)
9 mg cholesterol
32 mg sodium
23 g carbohydrates
0 g fiber
8 g protein

Raspberry Sauce Ingredients:
3 cups fresh or frozen slightly sweetened raspberries
1/3 cup sugar
1 teaspoon cornstarch

Cooking Instructions:
1. Thaw berries, if frozen. Do not drain. Place half of the berries in a blender container or food processor bowl. Cover and blend until berries are smooth. Press berries through a fine-mesh sieve; discard seeds. Repeat with remaining berries. (You should have about 1 1/4 cups sieved puree.)
2. In a small saucepan combine sugar and cornstarch. Add sieved berries. Cook and stir over medium heat until thickened and bubbly. Cook and stir for 2 minutes more. Transfer to a bowl. Cover and chill for at least 1 hour. Serve over cheesecake.

Nutrition Information (per 2 tablespoons):
55 calories
0 g total fat (0 g sat. fat)
0 mg cholesterol
0 mg sodium
14 g carbohydrates
3 g fiber
0 g protein

Winter Weather Wallking

The next few posts will contain descriptions of some equipment that will make walking in the winter weather a bit more comfortable and safe.

The first item to discuss is the Yaktrax walker. The description from the Yaktrax website is below:

The Yaktrax Walker is designed for people who are looking for an easy-to-use, lightweight traction device for their shoes. The Walker is the original version of Yaktrax and is ideal for pedestrians, the elderly, business people or anyone who wants greater stability on ice and snow. Use the Yaktrax Walker while walking to and from work, school or just to the mailbox. When you walk in the Yaktrax Walker, every step you take places hundreds of biting edges in direct contact with the ice beneath your feet. Recently tested by hundreds of winter enthusiasts, the Walker has been approved and recommended by the National Health & Wellness Club and the Handyman Club of America. Benefits of the Yaktrax include:
• The Ability to Walk Naturally

• They Are Easy On/Off

• They are Spikeless/Ultralight

• Abrasion Resistant Steel Coils

• Ten Times The Gripping Points As Any Spike Based Traction Device

I notice a number of different trails left on my sidewalk daily by the wearers of Yaktrax, and none of them are accompanied by the accidental snow angel created when one takes an unexpected fall. So next time you are out walking and wondering what you could do to enhance your traction, turn the corner to your favorite outdoor retailer and pick up a pair of Yaktrax. The average price is ~$20, certainly less expensive than a treadmill or a gym membership, and you still get to venture outside and enjoy the beautiful Montana Winter.

Recipe of the Week

Turkey and Sweet Potato Curry

4 to 6 Servings

Ingredients:

2 tablespoons finely chopped ginger

2 tablespoons finely chopped garlic

2 teaspoons crushed red pepper flakes

2 tomatoes, chopped

2 tablespoons curry powder

2 tablespoons garam masala

1 cup nonfat yogurt

1/2 bunch cilantro, chopped

1 pound chopped cooked turkey

1 tablespoon extra virgin olive oil

1 small yellow onion, chopped

1 pound chopped cooked sweet potatoes

3 tablespoons brown sugar

2 tablespoons half-and-half (optional)

Cooking Instructions: Put ginger, garlic, pepper flakes, tomatoes, curry powder, garam masala, yogurt and cilantro into a deep bowl and stir to combine. Add turkey, toss well, cover and refrigerate overnight. Heat oil in a large skillet over medium heat. Add onions and cook until translucent. Stir in turkey and marinade, sweet potatoes, sugar and half-and-half and cook until heated through. Transfer to a large bowl and serve.

Nutrient Information:

Serving size= 10oz

340 calories (90 calories from fat)

10g total fat

2.5g saturated fat

5g dietary fiber

26g protein

38g carbohydrate

60mg cholesterol

115mg sodium

This recipe and others can be found at Whole Foods

Making Exercise More Fun

Recently, an article in the November/December 2008 issue of Diabetes Self Management describes some ways to make exercise more fun. We all know that exercise is something that we should do to be more healthy, but in reality it is something many of us rarely do and we are capable of developing elaborate excuses to write off our planned activities. More than 50% of Americans spend the majority of their waking hours sitting, reclining or lying down. Most people don't exercise because they don't think it is fun. It is important to find an activity that you enjoy so that you can stick with it.

Exercising indoors may not sound like a good time, but there a few things you can do to make it more enjoyable. You can try listening to music or perhaps a book on tape. If that doesn't work give watching the TV, movies or music videos a try. One method is to only watch the movie while you exercise, which will motivate you to be active if you want to see how it ends.

Some other options to increase your activity level is to start walking more. If you become bored with walking, maybe it is time to vary your route. Another motivator may be to walk to a destination, the theater for example. Start walking with your friends, to and from activities. Get a dog, most communities have a humane society who would appreciate dog walkers or you could even adopt a dog from the local humane society. This is a wonderful way to motivate yourself to get out and walk because dogs need activity and adoption is a great way to get a new pet. You could also set up a competition between friends or co-workers using pedometers to see who walks the most.

Another option is to make exercise time, family time. You could go on a family bike ride, hike or trip to the park. Set up an activity schedule for you and your family and you can hold each other accountable to ensure you are active. Schedule a variety of activities, and remember it is more about having fun than with your family so don't worry about you level of performance.

So after you enjoy your Thanksgiving Dinner this Thursday, rally your family to go out for a walk and burn off that pumpkin pie.

Recipe of the Week

Whole Wheat Pasta with Pesto and Artichoke
4 servings
Ingredients

12 ounces dried whole wheat fusilli

1 cup cooked gigante, garbanzo or cannellini beans, drained and rinsed

1 cup steamed broccoli florets

1 (14-ounce) can artichoke hearts, drained and chopped

3/4 cup (about 6 ounces) roasted red peppers, drained, rinsed and diced

oil-packed sun dried tomatoes, drained and diced

1 tablespoon prepared basil pesto

1/2 cup feta cheese crumbles (optional)

Cooking Instructions: Cook pasta according to package directions in boiling salted water. Meanwhile, in a large serving bowl, combine beans, broccoli, artichoke hearts and red peppers. In a separate small bowl, stir together tomatoes and pesto, then toss gently into the veggies. Season to taste with salt and pepper. Drain pasta and add to vegetables. Top with feta cheese.

Nutrition Information Per Serving (9.5oz)

280 calories (45 from fat)

4.5g total fat, 2g saturated fat

16g protein

46g total carbohydrate (9g dietary fiber, 2g sugar)

10mg cholesterol

920mg sodium

This recipe and others can be found on the web at Whole Foods Market

Billings Prevention Program gets some press

Recently, the Billings area prevention site received some well deserved publicity in the form of an article in the Yellowstone Valley Woman magazine. Click on the picture below to read the article.

Get out this weekend

We all know that the weather is going to turn cold and snowy on us soon, so it is important the we get out and enjoy the last "nice" days of the year. The forecast for next few days calls for mild temperatures, a few clouds and not much precipitation.

If you live in Helena, a great opportunity to be active today (11/14) is the Art Walk. Staring at 6 pm down on the Walking Mall local artists will be displaying the latest creations. This provides a great opportunity to get out and walk around, while perusing the work of many talented local artists.

For the rest of the weekend put a nice fall hike on your to do list. Remember it gets dark at 5pm so plan accordingly (you can do your housework after it gets dark, right?). So after you read the morning paper, put you coffee in a to go cup, grab a water bottle, your walking partner, whoever that may be, your dog , your spouse, children or the whole gang and enjoy your favorite trail or urban pathway.

Enjoy the beautiful weekend!

Recipe of the Week

Quick Black Bean Fat Free Chili

12 servings

Ingredients

1 cup chopped onion
1 cup coarsely chopped red or green bell pepper
1 Tablespoon minced garlic
1 14 oz can diced tomatoes with jalapeno peppers with juice
1 14 oz can diced tomatoes with juice
2 15 ½ oz cans black beans, drained and rinsed
1 16 oz can fat-free refried beans
1 14 oz can fat-free vegetable broth
1 Tablespoon lime juice
1 teaspoon ground cumin
Chili Powder to taste
2 Tablespoons snipped cilantro

Cooking Instructions: Spray Dutch oven or large kettle with vegetable oil spray. Over medium heat, add chopped onion and bell pepper. Add small amount of water and steam about 3 minutes. Add remaining ingredients except cilantro. Reduce heat and simmer 10 minutes. Remove from heat; stir in cilantro. If “hotter” version is desired, use 2 cans tomatoes with peppers and omit can of diced tomatoes.

Nutrient Information

1.7 gm fat

303 calories

14.2 gm fiber

Diabetes Awareness Month

Today marks the first post of Diabetes Awareness Month, so here are a couple of recent news articles concerning diabetes and Americans. These two articles emphasize how important it is that we increase our awareness of the disease and its potential complications and that we work to develop effective ways to prevent or delay its onset and manage diabetes related complications.

The first article is a recent report indicating that the new diabetes rate has risen 90% in the past decade:

The second news article makes it apparent that although millions of Americans are at serious risk for developing diabetes, most don't view the disease as a serious threat to their health:

Recipe of the Week

Simple Potato Chowder

Serves 4 to 6

Ingredients

1 1/2 pounds red potatoes, peeled and diced (about 5 cups)

1/2 cup chopped yellow onion

1 cup packed grated carrots

1 tablespoon dried parsley flakes

4 cups 2% milk

2 teaspoons Better than Bouillon (optional)

Cayenne to taste

Salt and pepper to taste

Paprika for garnish

Cooking Instructions: In a large pot combine potatoes, onions, carrots and parsley flakes. Add milk, Better than Bouillon (if using), cayenne, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until potatoes are tender, about 20 minutes. Adjust seasoning with salt, pepper and cayenne then ladle into bowls and serve, garnished with paprika.

Serving Size: 10 ounces

Nutrient Information

160 calories (5 calories from fat)

0.5g total fat, 0g saturated fat

3g dietary fiber

9g protein

31g carbohydrate

5mg cholesterol

580mg sodium

This recipe came from Whole Foods

Happy Halloween

Today provides a great opportunity for all of us to get out and be active. Because it is Halloween, your children probably have their minds set to get out and collect goodies from everyone within a 2 mile radius of your house. Instead of letting them run around with the other hooligans in the neighborhood, you can join them while traveling from house to house. Not only will you be getting physical activity, but you will be spending quality time with family and keeping them out of trouble. If you are curious about the distance you traveled while collecting sacks full of Oh'Henry!s, visit the Google Maps Pedometer website and track your path.

When you get back home examine their haul of candy and discuss the merits of not eating it all at once. Below is a list of potential treats you may come across accompanied by some nutrition information.

So put on an extra jacket, leave the car in the garage and take your children to see what the neighbors have to offer this year.

Recipe of the Week

Quick Tacos
Makes 8 servings

Ingredients
1lb 90% lean ground beef
5/8 cupwater
1 tsp cumin
1 Tbsp chili powder
1/4 tsp cayenne pepper
1 tsp onion salt
8 6-inch flour or corn tortillas
1/2 cup shredded, reduced-fat cheddar cheese
1 cup shredded lettuce
1 large tomato, diced
1 Tbsp hot pepper sauce

Cooking instructions: Brown beef in a large nonstick skillet over medium-high heat until thoroughly cooked and no longer pink. Drain fat. Add water, cumin, chili powder, cayenne pepper, and onion salt and simmer 2-4 minutes. Warm tortillas. Fill each tortilla with 1/4 cup taco meat, 2 tablespoons cheese, lettuce, tomato, and hot pepper sauce.

Serving size: 1 taco

Nutrient Information
Calories 211
Calories From Fat 77
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 39 mg
Sodium 410 mg
Total Carbohydrate 19 g
Dietary Fiber 2 g
Sugars 2 g
Protein 16 g

This recipe came from the American Diabetes Association website

Recipe of the Week

Hot Artichoke and Spinach Dip

Makes 12 servings

Ingredients

1/2 cup light mayonnaise

1/2 cup fat-free plain yogurt

1/2 cup grated Parmesan cheese

2 teaspoons dried or 3 tablespoons fresh minced onions

1 teaspoon chopped garlic

1/2 teaspoon dried basil

1/8 teaspoon ground black pepper

1 package (10 ounces) frozen chopped spinach, thawed, drained, and squeezed

1 can (14 ounces) artichoke hearts, drained, rinsed, and coarsely chopped

Cooking instructions: Preheat oven to 350 degrees. Mix together mayonnaise, yogurt, Parmesan cheese, onion, garlic, basil, and pepper. Add spinach and artichoke hearts. Mix until blended. Spread evenly in a pie plate that has been sprayed with nonstick cooking spray. Bake for 25 minutes or until heated throughout.

Serving size: 1/4 cup

Nutrient Information

calories 70

total fat 4g

saturated fat 1g

cholesterol 6mg

sodium 182mg

total carb 4g

dietary fiber 2g

sugars 1g

protein 3g

This recipe came from: Quick and Healthy Recipes and Ideas, 3rd edition, Brenda J. Ponichtera, RD, Published by Small Steps Press, publishing health conscious books for the general population, a division of the American Diabetes Association.

Recipe of the Week

Jumbo Banana Muffins
Yield 9 muffins

Ingredients:
1 ½ cups flour

2 eggs, separated
¾ c Splenda sugar substitute

1 tablespoon honey
1 teaspoon baking powder

½ teaspoon grated orange rind
1 teaspoon baking soda

2 medium ripe bananas, mashed
½ teaspoon salt

1 cup shredded carrots
½ teaspoon cinnamon

½ cup unsweetened applesauce
¼ teaspoon nutmeg

Cooking Instructions: Combine flour, Splenda, baking powder, baking soda, salt, cinnamon, and nutmeg. In a medium sized bowl beat egg yolks until light and lemon-colored. Stir in honey and orange peel. Fold in mashed bananas and applesauce. Stir in dry ingredients just until moistened. In a separate small bowl beat egg whites until stiff. Gently fold 1/3 of egg whites into batter to “lighten”. Then gently fold in remainder of egg white. Fill greased or paper lined large muffin tins 2/3 full. Bake at 350 degrees for 25 to 30 minutes.(If smaller muffin pans are used decrease baking time) Cool in pan 5 minutes then remove to wire rack.

Nutrient Information: 131 calories and 1.3 g fat per muffin

Being active in cold weather

With winter coming, you may find yourself thinking it is time to hibernate on the couch until spring. Focus on how physical activity has benefited you and how it will continue to do so if you stay motivated throughout the winter months. Exercise can be a cure for the winter time blues. It improves your mood, increases your energy level and helps you sleep. If you continue exercising and working towards your goals you will also be in better shape when the weather improves in the spring.

There are several options you have to continue your physical activity regime in the winter months. You can exercise indoors or if you dress accordingly and follow a few safety tips you can continue exercising outside. Don't let cold weather be an excuse for missing out on an evening stroll!

Some ideas for exercising inside during the winter include:

• Walking at the mall. The hardest part about mall or indoor-track walking is getting there. Once you get started, you may be amazed at how quickly you finish your workout.
  


• Join a health club. Choose one that's convenient and geared toward your fitness level. Ask the staff to show you how to use the equipment.
  


• Make a splash at an indoor pool. Working out in water is easy on your joints. Try lap swimming or a water aerobics class.
  


• Invest in home exercise equipment. Choose something that's practical, enjoyable and easy to use. To stretch your exercise dollars, consider buying used equipment.

The American College of Sports medicine suggests these things when considering exercising outside in the cold:

• Layer Clothing Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. The goal is to keep the body warm, minimize sweating and avoid shivering.
  


• Cover your Head Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body.
  


• Cover your Mouth To warm the air before you breathe it, use a scarf or mask. Do this especially if breathing cold air causes angina (chest pain) or you are prone to upper respiratory problems.
  


• Stay Dry Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss.
  


• Keep your Feet Dry Use a fabric that will wick perspiration away from the skin. Polypropylene, wool or other fabrics that wick moisture away from the skin and retain insulating properties keep the body warm when wet.
  


• Stay Hydrated Dehydration affects your body's ability to regulate body heat and increases the risk of frostbite. Fluids, especially water, are as important in cold weather as in the heat. Avoid consuming alcohol or beverages containing caffeine, because these items are dehydrating.
  


• Avoid Alcohol Alcohol dilates blood vessels and increases heat loss so the odds of experiencing a hypothermic event increase. Alcohol can also impair judgment to the extent that you may not make the best or brightest decisions in a cold weather emergency. It's best to leave the alcohol behind when you head out into the cold.

It is also important to be smart when being active in the cold. If the weatherman is predicting a severe storm, it may not be the best time to go out for a walk. Wait until the snow piles up and then shovel your drive way. This way you work becomes your exercise and you kill two birds with one stone.

Information for this post was found on MayoClinic.com

Recipe of the Week

Santa Fe Veggie Quesadillas

6 servings

Ingredients
1/2 cup diced red bell pepper
1/2 cup canned black beans, rinsed and drained

1/2 cup no-added-salt canned corn, drained

1 green onion, chopped

1/8 teaspoon cumin

1/8 teaspoon garlic salt

Cooking spray

4 eight-inch whole wheat tortillas

1 cup shredded 2% Colby–Monterey Jack cheese blend

Cooking Instructions: In a bowl, stir together red pepper, black beans, corn, onion, cumin, and garlic salt; set aside. Heat a large, nonstick skillet over medium heat. Spray warm skillet with cooking spray and place one tortilla flat in the skillet. After 1 minute, use a large spatula to flip the tortilla over. Sprinkle evenly with half of the cheese, then with half of the vegetable mixture. Top with a second tortilla. Cover the skillet with a lid and cook 30 seconds, or until the cheese begins to melt. Carefully flip quesadilla over with the large spatula, cover, and continue cooking an additional minute. Transfer to a serving dish and slice into 6 pie-shaped pieces. Cover to keep warm or place in a warm oven. Repeat process to make second quesadilla.

Serving Size: 2 pieces
Nutrition Facts Per Serving:

Calories: 180

Carbohydrate: 27 g

Protein: 9 g

Fat: 4 g

Saturated fat: 2 g

Sodium: 368 mg

Fiber: 3 g

This recipe came from diabetes self management.com

Physical Activity Guidelines

On October 7, 2008, the U.S. Department of Health and Human Services released the 2008 Physical Activity Guidelines for Americans. The guidelines give you information about the type and amount of activity that you will need to take part in so you can enjoy the health benefits of being physically active. The adult guidelines are:

• 150 minutes each week of moderate-intensity aerobic activity
  OR
  
• 75 minutes each week of vigorous-intensity aerobic activity
  OR
  
• An equivalent mix of moderate- and vigorous-intensity aerobic activity

The guidelines also answer many of the questions we all have about exercise like: How do I do it?, Why should I be physically active?, How many times a week should I be physically active? and How much physical activity do I need to do? They also provide many examples of moderate and vigorous physical activity to help you get started.

• Moderate physical activity (I can talk while I do them, but I can’t sing.)
  Ballroom and line dancing
  Biking on level ground or with few hills
  Canoeing
  General gardening (raking, trimming shrubs)
  Sports where you catch and throw (baseball, softball, volleyball)
  Tennis (doubles)
  Using your manual wheelchair
  Using hand cyclers—also called ergometers
  Walking briskly
  Water aerobics
• Vigorous physical activity (I can only say a few words without stopping to catch my breath.)
  Aerobic dance
  Biking faster than 10 miles per hour
  Fast dancing
  Heavy gardening (digging, hoeing)
  Hiking uphill
  Jumping rope
  Martial arts (such as karate)
  Race walking, jogging, or running
  Sports with a lot of running (basketball, hockey, soccer)
  Swimming fast or swimming laps
  Tennis (singles)

You can also find helpful information about physical activity on the Centers for Disease Control and Prevention website. Here they provide you the option of choosing your age (child, adult or older adult) and then provide you with specific information regarding your age group. They also explain a number of ways to incorporate the required amount of activity into your daily life to receive health benefits.

So if you have questions about physical activity or need ideas to become more active check out these informative sites. Be sure to choose activities that you will enjoy, so you will continue to do them!

Recipe of the Week

Fiesta Lower Fat Corn Chowder
6 servings

Ingredients
1 cup chopped peppers (any combination of green, red, yellow, or orange)
1 cup chopped onion
3 ½ cups fresh or frozen whole kernel corn
1 cup fat-free lower sodium chicken broth
¾ cup cooked lean ham cubed (98% fat free)
½ tsp ground cumin
¼ tsp ground white pepper
1 ½ cups fat free half and half (or evaporated skim milk)
1 ½ cups skim milk
1/3 cup plus 1 Tbsp flour

Cooking instructions: Spray a large saucepan with vegetable oil cooking spray and sauté onions and peppers over medium heat (add up to 2 Tbsp water if needed) about 5 minutes until tender. Stir in corn, broth, ham, cumin and white pepper. Cook 5 minutes more, stirring occasionally. Pour ½ cup fat free half and half into medium bowl and whisk in flour until well blended. Add remaining fat free half and half and skim milk and mix well. Slowly pour milk mixture into saucepan. Increase heat to medium high, stirring constantly for 5 minutes until mixture comes to a boil and thickens slightly.

Nutrient Information: Approximately 2 grams of fat and 210 calories per serving

Keeping track with a "little blue book"

To assist DPP participants in losing weight, they are asked to keep a journal of what they eat and how often they exercise. These journals are referred to by participants and coaches alike as “little blue books” and are a very important part of taking pounds off and keeping them off.

To help out with monitoring, participants are also provided a DPP Fat and Calorie Counter. As we all know, deciphering the contents of what you eat can be tiresome, but inside this pamphlet fat gram and calorie contents of a variety food are presented in a user friendly manner. If you have a turkey sandwich for lunch, you look up all the ingredients, write them down and total them up. Its just that easy!


Once you have determined the ingredients of the foods you eat often, writing down your daily intake will become faster, easier and less time consuming if you refer to previous blue books.

The original DPP found that monitoring was the key to success. They also found that writing down what you ate and physical activity was important for maintaining weight loss. In the Montana Cardiovascular Disease and Diabetes Prevention Program we found similar results.

So if you are part of the prevention program in your area and you are experiencing the blue book blues or if you are just trying to adopt a healthy lifestyle; remember those who do the work are able to lose the weight.

If you do the work, you lose the weight!

Not surprisingly, participants in the first year of the Montana CVD and Diabetes Prevention Project who most closely followed the DPP curriculum lost more weight than participants who did not.

Participants who monitored their fat grams (by writing them down in a food journal) at least 4 days of the week, every week and exercised at least 150 minutes per week (about 30 minutes a day, 5 days a week) lost an average of 19 lbs.

By contrast, participants who exercised at least 150 minutes per week, but never kept track of their fat grams only lost 4 lbs, on average.

Why monitor fat grams?

In order to lose weight, we must eat less calories than our body burns. High fat foods are calorie dense, meaning there are a lot of calories packed into a small amount of food. There are 9 calories in 1 gram of fat, compared to 4 calories in 1 gram of carbohydrates (or carbs). We can cut more calories by reducing a high fat food than we could if we reduced the same portion of low fat food. Also, eating a diet high in fat is associated with high cholesterol, which can put us at risk for heart disease and diabetes.

MT CVD and DM Prevention Project Update

The Montana Cardiovascular Disease and Diabetes Prevention Program has been underway for the past eight months promoting lifestyle change to decrease the incidence of type 2 diabetes and cardiovascular disease. The first group of participants completed the 16 session core curriculum at the end of the summer, and is now enrolled in the six month follow-up phase. Throughout the 16 weeks participants worked towards the goals of 7 % weight loss and 150 minutes/week of physical activity.

Preliminary data from the four sites show a total enrollment of 355 participants, with 293 completing the 16 week core curriculum. Participants lost an average of 14.6 pounds or 6.6 % of their total body weight. The 7 % weight loss goal was achieved by 45 % of the participants and 38 % of participants met the physical activity goal over half of the time. Ninety-seven percent of participants lost weight and reductions were seen in blood pressure, LDL, blood glucose levels, triglycerides and total cholesterol.

The six month follow-up period that participants are in now is referred to as the After Core. During the After Core, participants attend six monthly face to face meetings covering a wide variety of topics including diet, exercise, diabetes risk factors, healthful cooking and others related to weight maintenance. This phase of the program provides critical ongoing support to participants still working on lifestyle changes.

The four sites have also started enrolling participants for the next 16 week session and some have groups currently underway. Sites will be enrolling 125 participants for the next year with half starting in the fall and the other half starting after the New Year.

How-to

Keeping track tips and tricks:

1. Keeping track with the "little blue book"

Physical Activity

• Physical Activity Guidelines
• Being Active in Cold Weather
• Winter Weather Walking

Try a new activity

• Fencing

Data

May Data

Weight loss by self-monitoring and physical activity behavior

Current Research

Recipes

Prevention Program Recipe of the Week

Entres

• Fiesta Lower Fat Corn Chowder








• Santa Fe Veggie Quesadillas








• Quick Tacos








• Simple Potato Chowder








• Quick Black Bean Fat Free Chili








• Whole Wheat Pasta with Pesto and Artichoke








• Turkey and Sweet Potato Curry








• Chicken Enchiladas








• Pumpkin & Black Bean Soup








• Vegetable Paella








• Chicken Chili








• Hoppin' John








• North African Vegetable Stew








• Winter Squash Soup








• Crustless Spinach, Onion, Feta Quiche








• Chinese Pepper Steak








• Tenderloin Cranberry and Pear Salad








• Baked Polenta and Eggplant








• Mexican Chili Beef Wrap








• Crispy Oven Fried Chicken








• Chili Lime Crisped Chicken Fingers








• Chicken Pasta Salad with Nectarines and Grapes








• Penne Pasta with Mixed Greens








• 3 Marinade Recipes








• Beef with Bowtie Pasta








• Gingered Noodle Salad with Mango and Cucumber








• Yellow Lentils with Spinach and Ginger








• Corned Beef and Cabbage








• Cuban Black Bean Soup








• Koshary

Grilled Steak Tacos with Poblano-Mango Salsa

Chicken and Grape Salad with Tarragon Dressing

Rice Noodles with Zucchini and Tomato

Summer Squash with Tomatoes and Basil

All American Chili

• Sides

Broccoli Salad with Avocado

• 4 Bean Salad








• Apple Cinnamon Cous Cous








• Farro Salad with Tomato, Red Onion, and Green Olives








• Bulgur and Orzo Salad








• Russian Vinaigrette Salad








• Curried Brown Rice and Wheatberry Salad








• Summer Slaw








• Quinoa and Squash Gratin








• Two for Thanksgiving

Treats and Baked Goods

• Jumbo Banana Muffins








• Low-fat Cheesecake








• Cocoa-Banana Frozen Dessert








• Apple Cranberry Crisp








• Low-fat Crepes








• Low-fat Cheesecake








• Fruit Kebobs








• Hot Cocoa








• Cranberry Almond Biscotti








• Banana Bread








• Carrot Currant Muffins








• Cherry Chocolate Tiramisu








• Honey and Spiced Pears

Hors D'Oeurves

• Hot Artichoke and Spinich Dip








• Deli style Turkey Roll-ups








• Simply Delicious Hummus








• SpicyTomato Salsa with Cilantro and Chilies








• Black Bean Dip and Baked Tortilla Chips








• 3 for Super Bowl XLIV








• Refreshing Beverage Options








• Salsa with a Twist

Here are some other places to find healthy recipes:
American Diabetes Association's Recipe of the Day

• Quick and Healthy Cooking

May Mean Weight Loss and Physical Activity