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February
Featured Article: How Can I Make My Lifestyle Healthier?Heart Article Photo

It’s never too late to make better health choices. All you
need is a goal, a plan and the desire to live better.
Here are some simple steps to take:

  • Don’t smoke cigarettes or use other tobacco products.
  • Have your blood pressure checked regularly. Keep your
    blood pressure below 120/80 mm Hg  
  • Eat a healthy diet consistent with recommendations
    from the American Heart Association.
  • Get at least 150 minutes of moderate-intensity physical
    activity or 75 minutes of vigorous-intensity activity (or
    a combination) each week.
  • Reach and maintain a healthy weight (body mass index
    less than 25 kg/m2).
  • Have your cholesterol checked.  Talk to your doctor
    about your numbers and how they impact your overall
    risk.
  • Keep your fasting blood glucose at less than 100 mg/dL

Read more


 February's Recipes 

Chicken Enchilada Soup (Instant Pot OR Slow Cooker)Enchilada Soup

Everything you love about chicken enchiladas in one big bowl! Turning classic meals into soups is an easy (maybe lazy) way to make a dish that only dirties one pot!

INGREDIENTS

  • 2 tsp olive oil
  • ½ cup onion, chopped
  • 3 cloves garlic, minced
  • 3 cups lower sodium chicken broth
  • 8 oz can tomato sauce
  • 1-2 tsp chipotle chili in adobo sauce (or more to taste)
  • ¼ cup chopped cilantro (plus more for garnish)
  • 15 oz can black beans, rinsed and drained
  • 14.5 oz can petite diced tomatoes
  • 2 cups frozen corn
  • 1 tsp cumin
  • ½ tsp dried oregano
  • 2 skinless chicken breasts (16 oz total)
  • Toppings: shredded cheddar, chopped scallions, chopped cilantro, diced avocado, sour cream

INSTRUCTIONS
Slow Cooker:
Heat oil in a saucepan over medium-low heat. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and bring to a boil. Add cilantro and remove from heat. Pour into crock pot.
Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on low heat for 4-6 hours.
Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro. Also great with sour cream or crushed tortilla chips.

Instant Pot:
Press saute on the Instant Pot. Add onion and garlic and sauté until soft, 3-4 minutes. Slowly add the chicken broth, tomato sauce and chipotle adobo sauce and cilantro.
Add the drained beans, diced tomatoes, corn, cumin, oregano and stir. Add the chicken breasts; cover and cook on high pressure for 20 minutes. Quick or natural release.
Remove chicken and shred with two forks. Add chicken back into the soup, adjust salt and cumin to taste. Serve in bowls and top with cheese, avocado, scallions and cilantro. Also great with sour cream or crushed tortilla chips.

Makes 6 servings. Serving Size: 1½ cups
Nutrition per serving: 333 Calories; Total Fat: 10g; Sodium: 812mg; Carbohydrates: 35g; Fiber: 9.5g; Protein: 30g

Source: www.skinnytaste.com

Chopped Thai Chickpea SaladChickpea Salad

Beautiful plant-based salad with a super flavorful peanut curry dressing. Healthy, easy to make, and a great way to get your veggies in!

INGREDIENTS
For the salad:

  • 1 red bell pepper, diced
  • 1 cup shredded carrots (from the bag)
  • ½ small head of red cabbage, chopped (about 2 cups shredded cabbage)
  • 1 (15 ounce) can chickpeas, rinsed and drained
  • ½ cup cilantro, finely chopped
  • ¼ cup finely chopped green onion
  • ½ jalapeño, seeded and diced

For the curry peanut butter dressing:

  • 2 tablespoons peanut butter
  • ½ tablespoon freshly grated ginger
  • 1 clove garlic, minced
  • 1 teaspoon apple cider vinegar or rice vinegar
  • 1 teaspoon yellow curry powder
  • ¼ teaspoon red cayenne pepper
  • ¼ teaspoon ground turmeric
  • Salt and freshly ground black pepper, to taste
  • 2-3 tablespoons warm water, to thin dressing
  • Garnish: extra cilantro, ¼ cup roasted cashews

INSTRUCTIONS
In a large bowl, add red bell pepper, carrot, cabbage, chickpeas, cilantro, green onion and jalapeño. Pour dressing over veggies and toss until well-combined.
In a small bowl, mix together the dressing ingredients: peanut butter, ginger, garlic, apple cider vinegar, curry powder, cayenne pepper, and turmeric. Mix to combine. Add water to thin if necessary to make a dressing like consistency. Pour over salad and mix well to combine. Garnish with roasted cashews and cilantro. Serves 4.

Nutrition per serving: Calories: 265; Fat: 9.5g; Carbohydrates: 37.8g; Fiber: 8.3g, Protein: 10g

For a heartier salad, feel free to add cooked quinoa, cooked shrimp or chicken, another can of chickpeas, or sautéed tofu.

Source: www.ambitiouskitchen.com

Salmon and Eggs on ToastSalmon and Eggs

INGREDIENTS

  • 2 (4-ounce) slices nitrate-free smoked salmon/lox, chopped
  • 4 eggs
  • 1/4 cup milk
  • 1/4 cup chopped dill for garnish (optional)
  • 4 slices whole wheat or whole grain toast
  • 1/4 teaspoon salt and pepper

INSTRUCTIONS
Whisk the eggs and milk together vigorously until incorporated and frothy. Add eggs to a nonstick pan, sprayed with cooking oil, over medium heat, and allow to set a bit on the bottom, then push an edge of the eggs into the center of the pan and allow the liquid eggs on top to slide into the edges of the pan. Continue to push up the edges and stir gently to form large curds. Do not over stir the eggs. Top toast with scrambled eggs, chopped smoked salmon, season with salt and pepper, and serve.

Yields: 4 servings | Serving Size: 1 slice toast and toppings | Calories: 247 | Total Fat: 9 g | Saturated Fat: 2 g | Trans Fat: 0g | Cholesterol: 177 mg | Sodium: 262 mg | Carbohydrates: 22 g | Dietary Fiber: 3 g | Sugars: 2 g | Protein: 20 g | SmartPoints (Freestyle): 3 |

Source: www.skinnyms.com

Slow Cooker Moroccan Lentil SoupMoroccan Lentil Soup

Like most soups, this Moroccan lentil soup recipe gets better with time as the complex seasonings have time to develop. It’s perfect for meal-prepping on the weekend. Add ½ cup of brown rice or barley to each bowl before serving for extra satiety.

INGREDIENTS

  • 2 cups chopped onions
  • 2 cups chopped carrots
  • 4 cloves garlic, minced
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon ground turmeric
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon ground pepper
  • 6 cups vegetable broth or reduced-sodium chicken broth
  • 2 cups water
  • 3 cups chopped cauliflower (or 1 pkg fresh or frozen riced cauliflower)
  • 1¾ cups lentils
  • 1 (28 ounce) can diced tomatoes
  • 2 tablespoons tomato paste
  • 4 cups chopped fresh spinach or one (10 ounce) package frozen chopped spinach, thawed
  • ½ cup chopped fresh cilantro

INSTRUCTIONS
Combine onions, carrots, garlic, oil, cumin, coriander, turmeric, cinnamon and pepper in a 5- to 6-quart slow cooker. Add broth, water, cauliflower, lentils, tomatoes and tomato paste, and stir until well combined.
Cover and cook until the lentils are tender, 4 to 5 hours on High or 8 to 10 hours on Low.
During the last 30 minutes of cooking, stir in spinach. Just before serving, stir in cilantro. Makes 12 servings. Serving size: 1¼ cups

Nutrition per serving: 128 calories; 1g fat (0 g sat); 5g fiber; 21g carbohydrates; 8g protein; 450 mg sodium

Source: www.eatingwell.com

Winter Vegetable BowlVegetable Bowl

An easy and healthy winter vegetable bowl with brown rice, beets, butternut squash, Brussels sprouts, kale and maple mustard dressing.

INGREDIENTS

  • 1 cup uncooked short grain brown rice
  • 1 large beet
  • 1 container (16oz) cubed butternut squash
  • 1 lb Brussels sprouts
  • 4 cups kale
  • Drizzle of extra-virgin olive oil optional
  • Sea salt and black pepper to taste

Dressing

  • ¼ cup water
  • 2 garlic cloves
  • 2 tbsp white balsamic vinegar
  • 2 tbsp Dijon mustard
  • 1 tsp pure maple syrup
  • ¼ tsp ground thyme
  • Sea salt and black pepper to taste

Toppings (optional): green onions, roasted cashews, basil leaves  

INSTRUCTIONS
Preheat oven to 400°F. Cook the rice according to the instructions on the package (use broth instead of water for extra flavor). Peel and cube the beets into bite size pieces. Slice the ends off the Brussels sprouts and slice in half. Evenly spread the vegetables on a large rimmed baking pan lined with parchment paper. Use two pans if you run out of room. Lightly drizzle the olive oil over the vegetables and sprinkle with salt and pepper to taste. Roast for approximately 45 minutes (toss the vegetables half way through roasting), or until they are caramelized and fork tender.

While the vegetables are roasting, make the dressing. In a blender, add the water, garlic, vinegar, mustard, maple syrup, thyme and salt and pepper and blend until smooth and creamy, approximately 1 minute.
Build the bowls: Put the rice in a large bowl and put the vegetables on top. Toss with the dressing and divide into four bowls. Garnish with the green onions, cashews, and basil leaves if desired.

Source: www.veganosity.com