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