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May
Featured Article: Light Activity May Lower Harmful Effects of Sitting20190205 activity

For many people, life is largely sedentary. We sit in the car, at work, and when relaxing at home. A recent study estimated that American adults now spend an average of 11 to 12 hours a day sitting.

Research has shown that long periods of sitting increase the risk of heart disease and death overall. But the amount of activity needed to counter these dangers has been unclear.

To take a closer look, a research team led by Dr. Keith Diaz at Columbia University performed a study within the ongoing Reasons for Geographic and Racial Differences in Stroke (REGARDS) project. Their work was funded in part by NIH’s National Institute of Neurological Disorders and Stroke (NINDS).

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May's Recipes

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April
Featured Article: Alcohol Use Disorderlogo mayoclinic

Alcohol use disorder (which includes a level that's sometimes called alcoholism) is a pattern of alcohol use that involves problems controlling your drinking, being preoccupied with alcohol, continuing to use alcohol even when it causes problems, having to drink more to get the same effect, or having withdrawal symptoms when you rapidly decrease or stop drinking.

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April's Recipes

Honey Dijon Garlic ChickenChix

A quick and easy 30-minute meal that is packed with amazing honey Dijon garlic flavor! The chicken is so juicy and tender, and the sauce is sweet and tangy... you are going to love it!

INGREDIENTS

  • 1½ pounds boneless, skinless, chicken thighs (can also use chicken breasts)
  • 2 Tablespoons olive oil
  • 6 garlic cloves, divided (3 minced, 3 whole)*
  • ¼ cup honey
  • 3 Tablespoons stone ground Dijon mustard
  • salt and pepper to taste
  • green onions or fresh parsley for garnish

DIRECTIONS

  • In a medium sized skillet over medium heat add 1 tablespoon olive oil. Add 3 whole garlic cloves. Salt and pepper the chicken thighs and cook each side until the temperature reads 165 degrees. Remove and set aside on a plate.
  • Add 1 tablespoon olive oil and 3 garlic cloves minced. Cook until tender and whisk in honey and mustard. Add the chicken back to the pan and heat for a couple of minutes more. Garnish with green onions or fresh parsley.

Note: * Sautéing the whole garlic cloves is completely optional, it just adds a little more garlic flavor to the dish.

Makes 4 servings.
Nutrition per serving: 338 calories, 13g fat, 19g carbohydrate, 33g protein, 414mg sodium

Source: www.therecipecritic.com


Slow Cooker Pork Tacos with Chipotle AioliTacos

Follow this pork taco recipe as is to serve four and you'll have enough shredded pork leftover to make it again next week. It's so good, however, that we recommend doubling the rest of the ingredients and inviting over four more friends to enjoy everything right away!
 
INGREDIENTS

  • 1 (2 to 2½ pound) boneless pork sirloin roast
  • 3 tablespoons reduced-sodium taco seasoning mix
  • 1 (14.5 ounce) can no-salt-added diced tomatoes, undrained
  • 1 cup shredded romaine lettuce
  • 1 cup chopped mango
  • ⅔ cup thin bite-size strips of peeled jicama
  • ½ cup light mayonnaise
  • 2 tablespoons lime juice
  • 2 cloves garlic, minced
  • ½ to 1 teaspoon finely chopped canned chipotle pepper in adobo sauce (see Tip)
  • 8 (6-inch) corn tortillas, warmed
  • ¼ cup coarsely chopped fresh cilantro

DIRECTIONS

  • Trim fat from roast. Sprinkle with taco seasoning mix; rub in with your fingers. Place the roast in a 3½- or 4-quart slow cooker. Add undrained tomatoes; cover and cook on Low for 7 to 8 hours or on High for 3½ to 4 hours.
  • Remove the roast, reserving cooking liquid. Shred the meat using two forks. Toss the meat with enough cooking liquid to moisten. Set half of the meat aside (about 2½ cups) and place the remainder in an airtight container for later use (see Tip).
  • Combine lettuce, mango, and jicama in a medium bowl.
  • For chipotle aioli, combine mayonnaise, lime juice, garlic, and chipotle pepper in a small bowl.
  • Serve the shredded meat, the lettuce mixture, and the chipotle aioli in tortillas. Sprinkle with cilantro.

Tips: Leftover shredded meat can be stored in an airtight container in the refrigerator up to 3 days or freezer for up to 3 months.
If desired, substitute ¼ teaspoon ground chipotle chile pepper for the canned chipotle pepper.

Makes 4 servings. Serving size: 2 tacos
Nutrition per serving: 325 calories; 11 g fat; 6g fiber; 36g carbohydrates; 20g protein; 451 mg sodium

Source: www.eatingwell.com and Diabetic Living Magazine


Fish FlorentineFishF

This easy Fish Florentine recipe is made with a pan-seared firm white fish and served on a creamy bed of spinach. It feels like something you would order out in a fancy restaurant!

INGREDIENTS

  • 4 (5 oz) thick pieces of skinless white firm fish fillet (such as cod, mahi mahi, grouper, or halibut)
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon salted butter
  • 1 cup red bell pepper, chopped
  • 2 cloves garlic, minced
  • 9 ounces fresh baby spinach
  • 2 ounces cream cheese
  • ¼ cup half & half
  • 3 tablespoons grated Parmesan cheese
  • kosher salt
  • fresh black pepper

DIRECTIONS

  • In a large skillet over medium heat add ½ tablespoon of olive oil and ½ tablespoon of butter, red bell pepper and garlic and cook for about 4 minutes.
  • Add spinach. Season with a pinch of salt and pepper. Mix until the spinach wilts down.
  • Add cream cheese, half & half, and parmesan cheese. Mix well until cream cheese is melted and resembles creamed spinach.
  • Heat a separate skillet on medium high heat, add remaining oil and butter.
  • Season fish on both sides with salt and pepper and place in the hot pan.
  • Cook 6 minutes on first side and flip fish over and cook other side an additional 5 minutes, until cooked through and browned.
  • Divide the spinach mixture on the bottom of each plate and top with piece of fish.

Yield: 4 servings; Serving Size: 1 fish filet with scant 1/2 cup spinach
Nutrition Per Serving: 351 calories, 16.5g total fat, 6g carbohydrates, 2g fiber, 43g protein 300mg sodium

Source: www.skinnytaste.com


Quinoa "Meatballs" | Vegetarian Meatball RecipeQuinoa Meatballs

These are perfect to eat prior to working out as they provide complex carbohydrates for energy and protein for building muscles. When on hand, I’ll have a few before a workout.

INGREDIENTS

  • ½ cup dry quinoa, pre-rinsed
  • 1 cup water
  • 1 cup cooked green lentils, well drained
  • ¼ cup diced red bell pepper
  • ½ cup diced onion
  • 2 cloves garlic, minced
  • ½ cup panko bread crumbs (add additional bread crumbs if the meatballs need to be firmer and aren't holding together well)
  • ¼ cup freshly grated parmesan
  • 1 tablespoon freshly chopped flat parsley leaves
  • 1 tablespoon freshly chopped oregano
  • 1/2 teaspoon freshly ground black pepper
  • Sea salt to taste
  • ¼ teaspoon cayenne pepper
  • 1 egg (for vegan see note)
  • 3 tablespoons olive oil 

DIRECTIONS

  • Add pre-rinsed quinoa and water to a medium pot, cover, bring to a boil. Reduce heat to a simmer and continue cooking 15 minutes or until water is completely absorbed. In the meantime, in a large non-stick skillet add 1 tablespoon olive oil, heat to medium-low and sauté diced onions and bell pepper until tender about 4 minutes. Add garlic, parsley and oregano and sauté one additional minute.
  • Remove quinoa from heat and allow to rest 10 minutes. Press down on quinoa with a paper towel to remove any remaining water.
  • In a large mixing bowl combine sautéed onion, garlic, parsley and oregano along with remaining ingredients, except oil. Use either a potato masher or fork and mash the ingredients until the lentils are well mashed. Using your hands, shape into 1½” balls, place in a large container, cover and refrigerate until chilled, about 2 hours.
  • Add remaining 2 tablespoons oil to a large non-stick skillet, heat to medium-low and add quinoa meatballs. Brown the meatballs, turn over and brown on the other side. Cook until browned and heated through, about 16 minutes. Remove from skillet and drain on a paper towel.
  • If you plan to serve these meatballs with marinara, add to the marinara sauce, gently turn to coat. Simmer until hot and serve over pasta.

Note: For a vegan version, use 1 tbsp of flaxmeal mixed with 3 tbsp water.  

Yields: 6 | Serving size: 2 meatballs | Calories: 291 | Total Fat: 10 g | Saturated Fats: 2 g | Trans Fats: 0 g | Cholesterol: 3 mg | Sodium: 309 mg | Carbohydrates: 39 g | Dietary fiber: 6 g | Sugars: 2 g | Protein: 13 g | SmartPoints (Freestyle): 5 |

Source: www.skinnyms.com


Sheet Pan Home FriesHome Fries

Homemade breakfast potatoes made with red potatoes, onions, bell pepper, and carrots are made all on one sheet pan. Just add in some eggs, and breakfast is served!

INGREDIENTS

  • 20 oz baby red potatoes, cut into ½ -inch pieces
  • 1 small onion, chopped fine
  • 1 green or red bell pepper, diced
  • 2 carrots (5 oz total), chopped
  • 1½ tbsp extra virgin olive oil
  • 1¼ teaspoon kosher salt
  • freshly cracked black pepper

DIRECTIONS

  • Preheat oven to 375F. Line a sheet pan with nonstick foil or spray with oil.
  • Combine all the ingredients in a large bowl and toss well. Transfer to the sheet pan and spread in a single layer. Roast in the bottom rack 15 minutes. Turn and roast an additional 25 to 30 minutes, or until golden brown and cooked through.

Yield: 4 Servings. Serving Size: 3/4 cup
Nutrition Per Serving: 172 calories, 5g fat, 29g carbohydrates, 5g fiber, 3g protein, 398mg sodium

Source: www.skinnytaste.com


Strawberry Chia JamChia Jam

Put those freshly picked strawberries to good use this season with this delicious and healthy strawberry chia jam. Making homemade strawberry jam has never been easier, only requires 3 ingredients. You will not believe how easy it is to make this!

INGREDIENTS

  • 4 cups fresh strawberries, diced
  • 1 tbsp raw honey, or as needed for sweetness (use pure maple syrup if vegan)
  • ¼ cup chia seeds, plus more as needed to thicken

DIRECTIONS

  • Add the strawberries to a saucepan and set over medium heat.
  • Cook until the strawberries break down and become liquidly, about 5 to 10 minutes.
  • Mash the fruit with the back of a spatula or a potato masher. You can make it as smooth or as lumpy as you'd like here for the texture of the jam.
  • Remove the pan from the heat, and stir in the honey. Taste, and add more honey as needed for additional sweetness. If vegan, use pure maple syrup instead of raw honey.
  • Add the chia seeds and stir to combine.
  • Let stand 5-10 minutes, or until thickened. The jam will continue to thicken, especially once refrigerated, but if you'd like a thicker consistency, particularly with very high-liquid fruits, you can stir in more chia seeds one tablespoon at a time.
  • Once the jam has cooled to room temperature, transfer it to a jar or sealable mason jar.

Makes 2 cups (16 servings). Serving size = 2 Tbsp
Nutrition per serving: 30 calories, 0.8g fat, 5g carbohydrate, 2g fiber, 3g sugar, 0.8g protein, 0mg sodium

Source: www.asweetpeachef.com