Category Archives: Recipes

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“Quick and Cheap Ways to Sneak Nutrition Into Your Day” — This weekend!

Happy Monday Challenge Participants!

We have got a great presenter for you this weekend! Tosca Page, of Greenheart and Little Health Nut, will be presenting on nutrition tips and tricks for you and your family this weekend (October 6) at Hunt Park at 10 a.m. Tosca has a passion for helping others learn about nutrition and she makes learning about healthy eating fun and relevant — Check out her Little Health Nut Facebook page, which encourages parents to make healthy eating fun for their children. (She’s working on the website for Little Health Nut as we speak!)

Tosca has prepared an info-packed presentation for Saturday. She says, “After years of research, trial, and error, these are the things that I have done that have worked wonders for our family. Hopefully some of these tips will help your family as well.”

Here are the topics she will be presenting on:

Inspirational photo of lions

Some inspiration from the Little Health Nut Facebook page

– Quick and Cheap Ways to Sneak Nutrition Into Your Day.

– 2 Delicious, healthy recipes that you can make in 5 minutes

– Super Foods — What are They, Which Ones are Right for Your Family, and How to Use Them.

– The Best, Cheap Kitchen Appliances That Will Make Eating Healthy a Breeze.

– 5 Tips to Get Your Family to Change Their Eating Habits.

We hope you can make it!


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Recipe of the Week: Maple-Cinnamon Applesauce

Article by American Heart Association via heart.org

Apple season is here! Plan a fun apple-picking adventure with your family or friends and then come home and make this healthy recipe from the American Heart Association. Enjoy!

Maple-Cinnamon Apple Sauce

 

Serves: 7 servings, 1/2 cup each

Prep Time: 20 minutes

Cooking Time: 30 minutes

Description

Turn fresh fall apples into delicious maple-and-cinnamon-spiked homemade applesauce with this easy recipe.

Ingredients

6 McIntosh or other tart apples, peeled and cut into 1-inch pieces
2 Golden Delicious or other sweet apple, peeled and cut into 1-inch pieces
1/4 cup water
2 tablespoons pure maple syrup
1/2 teaspoon ground cinnamon

Cooking Instructions

Combine apple pieces and water in a large saucepan. Bring to a boil, then reduce heat to maintain a simmer. Cover and cook, stirring once or twice, until the apples are very soft and falling apart, about 30 minutes. Mash the apples to the desired consistency and stir in maple syrup and cinnamon.

Cook’s Tip: To Make Ahead: Refrigerate for up to 2 weeks or freeze for up to 6 months.

Nutritional Analysis (Per serving)
Calories Per Serving 77
Sodium 1 mg
Carbohydrates 29 g
Fiber 2 g
Potassium 127 mg

Dietary Exchanges
1 fruit


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Calorie IQ Test: Test Your Knowledge

Article adapted from Savor by Sodexo, Fall/Winter 2012 Editionpizza

Counting calories can be incredibly helpful in your effort to lose weight. You should always consult your doctor about the amount of calories you should be consuming daily, which can vary depending on your weight, activity level, and age. However, in general,  women should consume around 2,000 calories per day and men should consume around 2,500. So, how knowledgeable are you when it comes to the calorie count of the foods you are eating? Take the test below to find out!

Which do you think is higher in calories?

1) a- McDonald’s Medium French fires

b- Mcdonald’s Quarter Pounder with Cheese

2) a- Two-egg cheese omelet

b- Two slices of plain French toast

3)a-One medium brownie

b-One Hershey milk chocolate bar

4)a-Peanut butter sandwich

b-Tuna salad sandwich

5)a-One cup Cobb Salad

b-One cup Caesar salad

6)a-Slice of cheese pizza

b-Two mozzarella sticks

How Did You Score?

1) B, Quarter Pounder has 520 Calories and French fries have 380

2) B, French Toast has 312 Calories and Omelet has 271

3) B, Chocolate bar has 210 Calories and Brownie has 129

4) A, Peanut butter has 342 Calories and Tuna Salad has 287

5) B, Caesar salad has 184 Calories and Cobb has 161

6) B, Two mozzarella sticks have 302 Calories and a slice of Pizza has 231

Where you surprised by any of these? Keep in mind that these are just estimates based on general food items and correct portion sizes — portion size is key! The “portions” we are served today, especially at restaurants, are much larger than the recommended amount, making it easy to consume an ENTIRE DAY’s WORTH of calories in just one sitting.

The following sites can be useful in helping you to track your calories:

CalorieKing — Has calorie counts from home-cooked, fast-food, and sit down restaurants.

LiveStrong — Calculates the number of calories you should eat per day after you enter Ayour height and weight and set a weight loss goal

Recipe Calculator — Find out how many calories your home cooked meals have in them!

 

 


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Start R.I.G.H.T. Kickoff Event Details, Directions, and Parking

Hello Everyone!

We sincerly hope you’ll be able to make the Start R.I.G.H.T. Challenge Kickoff this Saturday, September 15 at White Park in Downtown Riverside (see map here).  The event will talk place from 9am to 12pm — Mayor Loveridge will speak just after 9am to award the title of “Riverside’s Fitness Neighborhood” to the winning neighborhood of the Walk Riverside Competition. You’ll be able to register for the Challenge — we’ll have all the screenings you need to get started! We’ll also have some fitness demos, including Zumba and Yoga, throughout the day, as well as nutrition, wellness, and fitness booths for you to check out. Please enter White Park through the Market Street enterence (the other gates will be closed.)

Parking Information

There is no parking lot for White Park. However, parking is free downtown on the weekends! There are free lots across Market Street in front of City Hall and also a free praking garage on the corner of Market and 9th. Plus, there is a bunch of street parking all around White Park.

What if you can’t make the event?  

Can’t make this weekend’s event, but still want to be a part of the Challenge? You don’t have to be at this weekend’s event to be a part of the Challenge — you can register for the Challenge here under the “My Passport” tab. Just enter your most recent numbers and print off your Start R.I.G.H.T. Access Pass to gain administion to Challenge events and take advantage of special offers only available to Start R.I.G.H.T. participants. You can get a listing of the events on this website’s calendar and there is a downloadable version abvailable when you are logged into the “My Passport” Application.

If you have any further questions, send them to news@fitfreshfunriverside.com.

Thanks and see you Saturday,

The Team at Start R.I.G.H.T. Campaign and Challenge and fitfreshfunriverside.com


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The Start R.I.G.H.T. Challenge Update — New partners added!

Family on BikesWe’ve been excited and encouraged by the great support we’ve got from area health and fitness businesses to take part in the Start R.I.G.H.T. (Riverside Is Getting Health Together) Challenge. The Challenge will last from September 15 through November 17, and will provide a range of free health education, nutrition, and fitness classes for Challenge participants. In the past week,  Room To Dance, Reveille, Necessary Nutrition, and T3 Fitness all made commitments to host free classes and workshops for Start R.I.G.H.T. participants, and more partners are coming in each day! The Challenge is free to sign-up for and open to anyone who lives or works in Riverside and is over the age of 18.There will be a $500 prize for the person who loses the most weight during the Challenge and two $300 prizes for the people who attend the most events.

You can sign up for the Challenge under the “My Passport” tab on this website or you can come out to the kickoff event on Saturday, September 15 from 9am to noon at White Park in Downtown Riverside. We’ll be providing all the screenings you need to get registered for the Challenge. We hope to see you there!

Finally, tell us why you are starting R.I.G.H.T. on our Facebook and Twitter pages.

 


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Recipe of the Week — Grab-and-Go Breakfast Pitas and a whole lot more!

Grab and Go Breakfast PitaArticle by AARP via aarp.org

We missed our post on the “Recipe of the Week” last week because we have been so busy preparing for the Start R.I.G.H.T. Challenge Kickoff this coming Saturday, September 15. To make up for the missed post, we are linking you to this great collaboration piece that AARP and the American Heart Association did last year. This article outlines a week’s worth of heart healthy meals that look amazing! To give you a sample, we’ve posted the “Grab-and Go Breakfast Pitas” Recipe for you to look over — is your mouth watering yet? You can find links to the rest of the recipes at the end of this post. Happy and healthy eating!

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Start R.I.G.H.T. Challenge is Just Around the Corner!

You may have noticed a new button on our homepage called “My Passport,” which is a sure sign that the first-ever Start R.I.G.H.T. (Riverside Is Getting Healthy Together) Challenge is just around the corner. Here’s the press release announcing the event! We’ve also just found out we’ll be able to offer prizes! $500 for the person who loses the most weight and two $300 prizes for participation.

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Riverside Is Getting Healthy Together:
City-Wide, Healthy-Living Challenge Set

RIVERSIDE, Calif. (August 31, 2012 ) – To promote healthy living and shine a light on some of the great wellness activities offered in Riverside, the City of Riverside and its partners are hosting the first-ever, city-wide Start R.I.G.H.T. (Riverside Is Getting Health Together) Challenge. The Challenge will begin with a kickoff event on Saturday, September 15, at 9 a.m. to 12 p.m. at White Park in Downtown Riverside. The event will include Challenge registration, information booths, Zumba and fitness demos, free screenings, and Mayor Loveridge will announce the winner of the title of “Riverside’s Fittest Neighborhood,” which is given to the winning neighborhood of the Walk Riverside Competition.

“The Start R.I.G.H.T. campaign represents the culmination of Riverside’s efforts to become a more fit, fresh, and fun community. By challenging Riversiders to eat, move, and live right for eight weeks, we hope to encourage lifelong habits of healthy living across the City,” said Mayor Ron Loveridge.
The 8-week Start R.I.G.H.T. Challenge will offer participants access to free health education, nutrition, and fitness activities, as well as a free online tracking tool through fitfreshfunriverside.com. The Challenge is completely free and open to anyone 18 and older who lives or works in Riverside. There will also be prizes for the person who participates in the most Start R.I.G.H.T. activities and a cash prize for the top three people who lose the most weight during the Challenge! The Challenge ends on November 17. Registration for the Challenge began on September 1st at FitFreshFunRiverside.com. In order for participants to be eligible for prizes, they must enter the competition by September 25, 2012.

“We are excited to offer a program like this here in Riverside,” said Stephanie Smith, Director of Health Education for Riverside Community Health Foundation and Chair of the Start R.I.G.H.T. Campaign & Challenge Committee. “Other cities have achieved great success with similar programs, and we hope that happens here.” Oklahoma City’s “OKC Million Challenge” helped city residents to lose one million pounds collectively, and local cities like Chino and Fontana have launched city health initiatives also.

As part of Fit, Fresh & Fun, the Start R.I.G.H.T. Campaign and Challenge are part of a city-wide initiative to motivate and provide the education for Riverside residents to start living healthier lifestyles, with the ultimate goal of reducing Riverside’s obesity and overweight percentages. The Start R.I.G.H.T. Challenge is led by Riverside Community Health Foundation. For more information about the Challenge and partnership opportunities, contact Stephanie Smith at 951.788.3471 or at news@fitfreshfunriverside.com.


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Recipe of the Week — Sweet and Nutty Stir-Fry

Recipe from the American Heart Association via heart.org

Stir-Fry

After a long week of work, sometimes ordering in and watching a movie is the perfect way to spend a Friday night. However, take-out can often be high in sodium and fat, so when you can it’s better to cook for yourself at home. We promise that this recipe is easy to make and just as delicious as your local take-out place, plus it’s better for your heart!

Ingredients

Pasta
4 ounces dried multigrain vermicelli or spaghetti, broken in half
2 teaspoons curry powder

Sauce
2 tablespoons sugar
2 tablespoons soy sauce (lowest sodium available)
2 tablespoons balsamic vinegar
1 teaspoon cornstarch
1/4 teaspoon crushed red pepper flakes
1/3 cup fresh orange juice
2 teaspoons grated orange zest

Stir-Fry
1 teaspoon canola or corn oil

1/2 cup thinly sliced onion
2 cups bite-size broccoli florets (about 5 ounces)
1 cup thinly sliced (not shredded) red cabbage
1 cup matchstick-size carrot pieces
1/2 cup unsalted peanuts, dry-roasted

Cooking Instructions

Prepare the pasta using the package directions, omitting the salt and oil and adding the curry powder. Drain well in a colander.

Meanwhile, in a small saucepan, combine the sauce ingredients except the orange zest, stirring until the cornstarch is completely dissolved. Bring to a boil over medium-high heat and boil for 1 minute. Remove from the heat. Stir in the orange zest. Set aside.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 1 minute.

Stir in the broccoli, cabbage, and carrots. Cook for 4 minutes, or until just tender-crisp, stirring frequently.

Transfer the pasta to a serving platter. Top with the broccoli mixture. Pour the sauce over all. Sprinkle with the peanuts.

 

Cook’s Tip

Adding curry powder to the pasta water not only imparts flavor but also provides a bright yellow color.

Nutritional Analysis
Per serving Calories Per Serving 305
Total Fat 11.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 5.5 g
Cholesterol 0 mg
Sodium 261 mg
Carbohydrates 44 g
Fiber 7 g
Sugar
14 g
Protein 12 g

Dietary Exchanges
2 1/2 starch
1 vegetable
1/2 very lean meat
1 1/2 fat


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Recipe of the Week — Morning Glory Muffins

Article by the Mayo Clinic Staff via Mayoclinic.com

Looking for something healthy and fun for breakfast? Try these muffins recommended by the Mayo Clinic. They include apple, carrots, and pecans — delicious and nutritious.

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