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UK Health & Wellness December 2010
 Greetings!

Please join us in congratulating the 90-Day Healthtrac Transformation Challenge winners!  
� 1st place -Vida Gay Ledford, Trigg County Extension Office
� 2nd place - Stephanie Edelmann, Physiology Department
� 3rd place - Teresa Barnhill, UK HealthCare Marketing

The 90-Day Healthtrac Transformation Challenge, which ended in October, challenged participants to get healthier by using UK Healthtrac Rewards and other UK Health & Wellness programs. Challengers competed for great prizes, including the first-place healthy prize package valued at $250. The winners met their challenge goals and made amazing transformations - losing weight, lowering blood pressure, eating healthier, and more. We were inspired and hope you are too! You can read the top transformation stories here. Photos of the winners will be available soon.

Your next chance to take the Healthtrac Health Assessment will be in January 2011. How will you use Healthtrac to improve your health? Give it a try. We'd love to hear your success stories.

In health,

Jody Ensman
UK Health & Wellness Program Manager
10 Ways To Make Your Recipes Healthier

Courtesy of StayWell

saladYou can make many of your favorite recipes lower in fat and calories, and higher in fiber by simply swapping out some of the ingredients. When you cook for yourself and your family, you control what goes into the recipe.
Try these 10 simple substitutions to make your meals healthier.

Instead of: Oil in cakes and brownies

Use this: Substitute applesauce for half of the oil called for in cake and brownie recipes. You'll cut down on calories without losing flavor or texture. Unsaturated oils, such as olive, canola, safflower and corn oil, are heart healthy, but high in calories. By reducing the amount, you cut back on some of the calories.

Instead of: Whole eggs

Use this: A 1/4 cup of egg substitute or two egg whites can replace each egg in recipes. This can cut the calories and cholesterol from your recipes.

Instead of: All-purpose flour

Use this: Substitute whole wheat flour for all-purpose flour to increase the fiber in your recipes. Start slowly by using 1/2 whole wheat flour and 1/2 all-purpose flour. If you want to go all whole wheat, substitute 7/8 cup whole wheat flour for every cup of white flour.

Instead of: Cream in soups

Use this: Try using fat-free (skim) milk in cream-based soup recipes or when baking. One exception: With homemade whipped cream, the fat is important!

Instead of: Pasta

Use this: There are so many tasty and nutritious whole wheat pastas on grocery shelves. Some brands even add omega-3 fatty acids - an essential, heart-healthy fat - to their whole wheat pastas for added nutrition.

Instead of: Ground beef

Use this: You won't be able to tell the difference when you substitute extra-lean ground beef, ground chicken or ground turkey breast in chili, burgers, meatballs or lasagna. Think of all the calories and saturated fat you'll be cutting out!

Instead of: White rice

Use this: Brown rice has more fiber and nutrients than white rice. Try it in stir fries or any recipes that call for rice. It's more filling because of the fiber.

Instead of: Cheese

Use this: There are a lot of delicious reduced-fat cheeses available today. Replacing full-fat cheese with these lower fat versions will cut back on calories and saturated fat without compromising flavor.

Instead of: Sour cream

Use this: Substituting fat-free yogurt for sour cream won't change the flavor or texture of your recipes. It will cut the calories and saturated fat in your dish, and make you feel better about eating your meal!

Instead of: Salt

Use this: Put away the garlic salt, onion salt or any other herb-salt combination and use fresh herbs and spices whenever possible. If you can't use fresh, dried herbs and spices are great alternatives! The only thing you lose is the sodium, not the flavor.

Check out the healthy recipe here.

Upcoming Events

   


Why procrastinate? Decide now to WIN AT LOSING!
Biggest BLUE Loser is a 10-week weight loss competition. It's a fun, healthy way to improve your diet and start exercising. It's your chance to win fantastic prize packages. Best of all, it's your chance to get healthier with the help of registered dietitians. You'll have the support and tools you need to lose big. In fact, previous biggest losers lost 9 to 12 percent of their starting weight. How much will you lose? There's only one way to find out. Register for Biggest BLUE Loser by Jan. 5. Register now.

Need a vacation from the holidays? - Free Health Smart Conversation About Your Health:
The holiday season is a joyous time, right? Holiday tunes, twinkling seasonal decorations ... then there is that moment of sheer panic: Endless shopping, cooking, cleaning, decorating, and your entire family is coming to visit! Join us for a lighthearted look at holiday chaos and get simple, realistic tips to help you relax and truly enjoy the holidays. (Really, it's possible.) Join us for "I Need a Vacation - from the Holidays," presented by Ann Bassoni, LCSW, UK Work+Life Connections Coordinator, Dec. 14, from 12-1 p.m., in the Gallery Room, W.T. Young Library. FREE. Register now.

Get Fit for 5K!
The Fit for 5K running group will prepare participants for the Heart, Sole & Glove 5K, Feb. 12. The group will meet once a week (day and time TBA) and will receive a weekly training schedule. Training methods and tips will be provided in weekly e-mails. Physician's clearance may be required based on screening. You do NOT have to be a Body Shop member to participate. You must register for the group by noon, Jan. 2. Join NOW.

Heart, Sole & Glove 5K Run/Walk
Join us for the 5K Run/Walk, Sat., Feb. 12, 2011, 10:00 a.m., Coldstream Park. Entry fee is $15 pre-registration and $20 day of race. Register early! The first 100 pre-registered runners will receive a free pair of winter running gloves on race day. Register now.

recipePineapple-Cranberry Oat Twist

Makes 12 portions, 1/2 cup each

Oat Topping:

3/4 cup old fashioned rolled oats
1/3 cup whole wheat pastry flour
1/2 cup pecans, coarsely chopped
1/3 cup packed dark brown sugar
1/4 tsp ground cinnamon
1/8 tsp allspice
1/4 tsp salt
3 Tbsp unsalted butter, melted

Cooking spray (for greasing the pan)

Filling:

2 1/2 lbs. pineapple, cut into 1/2 inch chunks
1/3 cup dried cranberries
1/4 cup packed light brown sugar
1/4 cup crystallized ginger, coarsely chopped
1 tsp. lemon zest, grated
2 Tbsp. lime juice
1 tsp. salt
1 tsp. vanilla

 

Set a rack in the lower third of the oven and preheat the oven to 375�F. Coat an 8-inch square baking pan with cooking spray. Set aside. In a bowl, combine the oats, flour, pecans, brown sugar, cinnamon, allspice and salt. Stir the mixture as you drizzle on the butter and the oil. Continue stirring until the dry ingredients are coated with butter.

Place pineapple, cranberries, brown sugar, ginger, lemon zest and lemon juice in a bowl. Toss gently. Transfer the mixture to the prepared pan. Sprinkle the oat topping over the fruit. Bake the crisp uncovered until the pineapple chunks are tender when pierced with the top of a knife and the topping is lightly browned, about 45-60 minutes.

If the topping starts to burn before the fruit is tender, loosely cover the crisp with aluminum foil. Remove from the oven and let cool slightly before spooning onto plates or into bowls.

 

Nutrition Facts per 1/2 cup serving:

Calories: 223; Fat: 10 grams; Saturated fat: less than 1 gram; Trans fat: 0 grams; Carbohydrate: 33 grams; Fiber: 3 grams; Cholesterol: 8 milligrams;
Sodium: 53 milligrams.

In This Issue
10 Ways To Make Your Recipes Healthier
Upcoming Events
Tasty Recipe!
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Editor: Melanie J. Sparks
 
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