Vegetable Paella

Vegetable Paella
Serves 6

(Preparation 30 minutes, start to finish – 55 minutes)

1 cup uncooked brown rice
2 ¾ cups water
1 pound fresh asparagus, cut into 2” pieces (if you cannot find asparagus try carrots or celery)
3 cups fresh broccoli florets
2 tsp olive or canola oil
1 medium red bell pepper, chopped (appx 1 cup)
2 small zucchini, chopped (1 ¼ cups)
1 medium onion chopped (1/2 cup)
¾ tsp salt
½ tsp saffron threads OR ¼ tsp ground turmeric
2 large tomatoes, seeded and chopped (2 cups)
Two 15-16 ounce cans chickpeas, drained and rinsed
10 ounce box frozen sweet peas, thawed and drained

Cook rice as directed on package, set aside and keep warm.
In 2 quart saucepan, heat 1 inch water to boiling, add asparagus and broccoli; return to boiling. Boil about 4 minutes or until crisp-tender; drain.
In 10” skillet, heat oil over medium-high heat. Add asparagus, broccoli, bell pepper, zucchini, onion, salt and saffron or turmeric; cook 5 minutes, stirring occasionally, until onion is crisp-tender.

Stir in rice, tomatoes, chickpeas and sweet peas, heat through. Serve

Nutrition information per serving:
460 calories
7 g total fat
1 g saturated fat
0 mg cholesterol
720 mg sodium
81 g carbohydrates
19 g dietary fibers
20 g protein

Grocery Shopping for a Healthier You

Before you leave to go shopping…
· Make a list at home and stick to it. This keeps you from buying impulse items.
· I keep a running list before I go shopping, this way I am writing things down as I think of them or run out of them, instead of trying to remember it all on Saturday morning after working all week.
· Plan your meals ahead of time.
· Don’t shop on an empty stomach. Go after you have eaten a good meal.
· Try to shop when you are in a calm, stable mood. Hunger and stress will make you yield to temptation.
· Going after work? Bring a small snack – something that will give you energy and make you feel full – a handful of nuts, a hardboiled egg, and a cheese stick. Bring a bottle of water.
· Dress in an outfit that makes you feel good about yourself. When you feel good about yourself you will be in the mindset of making healthy choices and good food decisions.
· Are you a coupon clipper? Clip coupons for healthy items. Leave the rest.

Try to shopping without the kids. Ha ha you say, won’t happen
· Exercise your parental authority, say no to their unhealthy choices.
· Let the kids take an active role in shopping. Take them to the fruit and vegetable section and allow them to pick out anything they want. There is an array of colors, shapes and sizes that can make this a positive experience for all.

Did you know?
· Food manufacturers pay supermarkets big money for placing certain products on certain shelves? It is no coincidence that sugary cereals are at kid’s eye level and the healthier cereals are on top or bottom shelves.
· That wonderful cinnamon smell wafting from the bakery lures you to buying baked goods? Hold your nose and keep walking.
· If you can't find the fresh produce you need, or you need to store your fruits and vegetables for a longer time, choose frozen fruits and vegetables rather than canned foods which are usually high in sodium.
· Shop the perimeter of the store. For the most part, the foods around the edge of the store are the healthiest foods. These are things like vegetables, fruits, meat, fish, cheese, eggs, and dairy products. These foods are rich in nutrients, don’t contain lots of preservatives and have not been refined. You will get the most nutritional value for your money.
· You can ask the supermarket manager when the fresh produce, fish, meats get delivered and try to arrange your shopping around selecting the freshest items. The water misting of fruits and vegetables makes things look pretty but they get mushy faster.
· By resisting foods at the grocery store you have to resist it once, buy it, take it home, you are resisting it hourly. Keep it out of the house, if you must have that treat, buy the small size.

Once you are ready to go to the checkout counter, beware the “impulse” items, those strategically placed candy bars staring you in the face while you are waiting in line. Pick up a magazine instead! Drive your kids crazy by talking to the stranger in line behind you. You have made it this far through your shopping trip, be strong, you will feel better about yourself.

Pumpkin and Black Bean Soup

Pumpkin and Black Bean Soup
Serves 10, can be frozen

This hearty dish is easy to prepare. Serve with a salad and a slice of whole grain bread*
*1 oz slice of bread or 1 6” tortilla or 4-6 crackers = approximately 15 grams of carbohydrates
MAKE SURE TO READ THE PACKAGING LABEL

· 3 15 ½ oz cans black beans, rinsed, drained and pureed
· 1 cup canned tomatoes, drained, pureed
· 1 ¼ cups chopped onion, can use less to taste
· ½ cup minced shallot, can leave out if you can’t find any
· 4 garlic cloves, minced, can use less to taste
· 1 TBS ground cumin, this is a strong spice, you can use much less if you like, even down to ¼ - ½ tsp
· ½ tsp ground black pepper
· 2 TBS olive oil
· 4 cups fat-free beef broth, can use chicken or vegetable broth to make it vegetarian
· 1 16 oz can pumpkin puree
· ¼ pound cooked lean ham, diced, or can use any of the following:
· Chicken, turkey sausage, chicken-apple sausage or diced tofu for a full vegetarian meal
· 3 TBS sherry vinegar or apple cider vinegar
In a 6 quart kettle, cook the onion, shallot, garlic, cumin and pepper in oil over moderate heat. Stir in beans, tomatoes, broth and pumpkin until combined. Simmer uncovered for 25 minutes or until thick enough to coat the back of a spoon. Add the ham (or your choice) and vinegar and heat through.

NUTRITION FACTS:
Per serving: 166 calories; 3 g fat; 13 g protein; 26 g carbohydrate; 9 g fiber **

Maintain, Don’t Gain this Holiday Season

Avoiding the Holiday Food Pitfalls

You’ve been working hard at watching your calories-recording fat intake, carbohydrates. You’ve been so good about moving your body more. Now it is THAT time of year and you fear losing your momentum. Here are some ideas to help you maintain the progress you made during the year.

· Don't arrive at a party starving; you're likely to overeat. Instead, before you leave home eat a piece of fruit, a small salad or a lean protein snack. Eating a healthful snack will prevent you from overindulging on cookies and egg nog.

· At the appetizer table, fill your plate three-quarters full with fresh vegetables and fruit. Reserve the remaining quarter for anything you want, so you don't feel deprived. A small taste will satisfy your craving and not throw you off course, remember moderation.

· Drink plenty of water; it helps reduce your appetite. Try to avoid alcoholic beverages, they are empty calories. If you must drink soda, try switching to diet. There are 10 teaspoons of sugar in a 12 oz can of soda. Better yet, try sparkling water with a lemon or lime slice.

· When socializing, stay more than an arm’s length away from the food tables or if you must, if it is everywhere, then stand near the healthier snacks, the veggie tray, fruit platters or something you don’t like, avoid the temptation.

· If you are planning a party or there will be a company party, talk to the party planners about healthy meetings. It’s OK to tell them you are watching your food intake and request that some low-calorie, healthy foods are provided, and it is also OK to bring your own.

· “Taste is the number one reason why we make the choice to eat one food rather than another. So, here is the key to healthy holiday eating. Stop imagining that you have to give up your favorite holidays treats, like those once-a-year cookies made by a special relative. As soon as you even imagine being deprived, you want to eat more. Instead, plan to enjoy one or two cookies rather than a whole plate. To get the most flavor and pleasure from any food, slow down and savor every bite.” www.eatrightmontana.org November 2008



Winter Activity

Montana winters can be forbidding. What to do to keep your physical activity log showing 150 weekly minutes?

· Put on some music and dance

· Use the stairs at work

· Park the car a little farther away from the door you will be entering.

· Walk your dog; if your dog is overweight you are not getting enough exercise. It’s good for both of you. Make it a family activity. It’s a great de-stressor too.

· Weather too cold or icy to walk outside for a walking break at work? Walk around your office building. Use the stairs and walk thru the halls, be considerate of others who are at their desks working.

· If you live near a shopping mall, walk the mall. Some malls even have walking clubs; check with management to see if your mall has a walking group.

· There are free on-line physical activity programs such as America on the Move. Get your family or co-workers involved. http://aom3.americaonthemove.org/

· Did you know that laughter is a great form of physical activity and a great stress reliever? It can soothe aches and pains too and who doesn’t feel good after a good, hearty laugh?

Some final thoughts….

Don't quit if you slipped from your routine. Be kind to yourself, after all, you are human. Pick up where you would have left off and move on, without beating yourself up emotionally. We are our own worst enemy. So what if you had an ice cream cone? Moderation and good sense are key. Call a friend if you need to “confess” and then scrape your shoe and move on.