| Recipe of the Week | |
Chicken Cordon Bleu
Makes 6 Servings
Total Time : 45 minutes
- cooking spray
- 12 thin sliced (36 oz total) skinless boneless chicken breasts, 3 ox each
- salt and fresh cracked peper
- 1 large egg
- 2 large egg whites
- 1 tbsp water
- 1/2 cup seasoned breadcrumbs
- 1/2 cup grated parmesan cheese
- 5 oz (6 slices) thinly sliced lean deli ham, sliced in half
- 6 slices (4.4 oz.) Sargento reduced fat Swiss cheese, cut in half
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- PREPARATION:
- Preheat oven to 450F. Spray a large non-stick baking sheet with cooking spray.
- Wash and dry the chicken cutlets; lightly pound the chicken to make thinner and lightly season with salt and black pepper.
- Lay the chicken on a working surface and place a slice of ham on top of the chicken, then the cheese and roll, setting them aside seam side down.
- In a medium bowl, whisk eggs and egg whites along with water to make an egg wash.
- In another medium bowl, combine breadcrumbs and Parmesan cheese.
- Dip the chicken into the egg wash, then into the breadcrumbs.
- Place chicken onto the baking sheet seem side down. Spray the top of the chicken with more cooking spray and bake about 25 minutes, or until cooked.
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| Articles We Found Interesting | |
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Events plus Walks & Runs
| Upcoming Walks/Runs:
1. Saturday, September 7th - City Stadium 5k Run/Walk - for more information or to register, click here.
2. Saturday, September 7th - 4th Annual Lena Diaryfest Stampede 5k Run/Walk - for more information or to register, click here.
3. Saturday, September 7th - Make a Wish Walk & Run - Appleton, WI - for more information or to register, click here.
4. Saturday, September 7th and Sunday, September 8th - Tough Mudder, Oshkosh, WI - for more information or to register, click here.
5. Sunday, September 8th - Granny Smith 1 & 2 Mile Fun Walk/Run - Oshkosh, WI - for more information or to register, click here.
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Announced Dates for 2013
Community First Fox Cities Marathon
September 20-22, 2013
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| Volunteer Opportunities | 
Did you know that volunteering is good for the soul? It helps rid yourself of stress, makes you feel good about yourself, and allows you to meet people who you would have never met before.
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| Contact us at livehealthybc@deperechamber.org
Sincerely,
Cheryl Detrick, President
De Pere Area Chamber of Commerce |
| OUR SPONSORS |
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| Issue: #35-2013 | September 5th, 2013
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Healthy Tip of the Week:
The ABCs of Healthy Back-to-School Snacks
| By Suzanne Corey
Shopping for healthy school snacks can be a battle. Your child begs for the fruit roll with Superman on the package and all you see is fortified junk. You grab an apple and they groan. According to the Center for Disease Control and Prevention, 17 percent of kids are affected by obesity, which makes choosing the right snack critical. Getting off on the right foot for the school year can help make their days healthier and more fun, and give them energy. Learn the ABCs of healthy back-to-school snacks to ensure snack time is a success.
G is for Grain
Whole grain snacks like pretzels, crackers, and cereals give kids energy and, because they're complex carbohydrates, they have more staying power. According to the Mayo Clinic, grains are also proven to lower the risk of health problems like heart disease and diabetes. Try: EnviroKidz Organic Gluten-Free Lemur Peanut Butter Choco Bars or make your own energy bars.
I is for Independence
The Academy of Nutrition and Diabetes suggests you take your child shopping with you. When kids pick their own healthy snack foods, they are more likely to eat them. Try: Having a drawer in your fridge or pantry with prepared vegetables and fruit, and allow them to pick and choose what they want for the day.
R is for Raw
Raw fruits and vegetables are always excellent. Pair with a protein, and you've got a snack that gives them vitamins, nutrients, and protein all in one. Try: Apples and peanut butter, carrots and hummus, or strawberries and yogurt dip.
T is for Time
When you're in a hurry and don't have time to cut up raw fruit, the next best options are dried fruits or snacks made with a full serving of fruit. Try: Fruitzi'O Freeze Dried Fruit Snacks, Materne GoGo SqueeZ Applesauce on the Go, or real fruit strips.
V is for Variety
Jessica Bennett, a dietitian at Children's Hospital Vanderbilt in Nashville, Tennessee, recommends a variety of different snacks so kids don't get bored. Try: Roasted soy nuts or chickpeas, beef jerky, mangoes, homemade banana muffins or trail mix.
P is for Portion
"Generally, snack portions should be less than 200 calories," Bennett said. "What we're seeing are snacks that are more like mini-meals. It's important that a snack is just that: a snack." Try: String cheese plus a piece of fruit, five Wheat Thins with 1 teaspoon of Nutella, or one and a half cups of air-popped popcorn and a tablespoon of sunflower seeds.
F is for Fun
Have fun with your child's snack. When they open their lunchbox and find a creative snack, it will make snack time more enjoyable. Try: Colorful fruit kabobs or "ants on a log" (most commonly known as celery with peanut butter and raisins). Use cookie cutters to cut shapes in cheese or make funny faces with fruits and vegetables.
H is for Homemade
Homemade baked treats are a win-win. You know exactly what goes into them, and they're an excellent way to add in fruits and vegetables without your kids knowing. Try: Banana or blueberry muffins, zucchini bread or backed vegetable chips (like carrots or turnips).
Source: http://beta.active.com/articles/nutrition/the-abcs-of-healthy-back-to-school-snacks
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| Article Sponsored by |  |
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Weight Loss Strategies
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Most weight-loss programs can help you lose weight at first. But you will lose more and have more health benefits if you can keep with it for a longer time. You need to find the right balance of eating and physical activity that you can keep doing or a program that works with your lifestyle. Are you ready to make changes?Before you begin treatment, decide if you are ready to make the lifestyle changes needed to lose weight. Losing weight and keeping it off can be hard. Think about successes that you had before and how you were able to achieve them. If you are ready to make a plan for healthier eating, your doctor may suggest losing 10% of your weight at a rate of 1 lb (0.45 kg) to 2 lb (0.9 kg) a week as your first target. Research shows that a 10% weight loss can improve your health. It is better that you maintain a small amount of loss rather than lose a lot of weight fast and gain it back. Tips to help with your weight-loss program:- Set realistic goals. Many people expect to lose much more weight than is realistic. For help defining clear, healthy goals, see these questions to think about when you are setting goals to manage weight.
- Find what works best for you. If you don't have time to cook and hate to prepare meals, a program that offers meal replacement bars or shakes may be better for you. Or if you like to prepare meals, finding a plan that includes daily menus and recipes may be best.
- Get family and friends involved to provide support. Talk to them about why you are changing your eating habits and physical activity and how important losing weight is to you.
- Identify obstacles to losing weight. Keep a food journal. Look at it to try to find things that cause you to overeat, such as stress or depression.
- Remove food temptations such as high-calorie snacks, and replace them with healthier foods such as fruit and low-fat yogurt.
- Get enough physical activity for weight loss.
Tips to help change how you eat: - Plan your meals and snacks ahead of time. This helps you eat regular meals and a balanced, nutritious diet.
- Find your sources of added calories, such as snacking, drinking alcohol, or having soft drinks. Then reduce your intake of them.
- Cut fat from your diet.
- Use lean meats.
- Make healthy fast-food, restaurant, and convenience-food choices to maintain your healthy eating when you eat out.
- Keep unhealthy food out of the house.
- Eat before you go grocery shopping.
Tips for staying with it: - Keep a food journal to record everything you eat and drink.
- Pay attention to portion sizes.
- Use a calorie counter to check calories.
Source and full article here.
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