| Recipe of the Week | |
Makes 8 Servings
Total Time : 1 1/2 hours
- 1 lbs lean beef
- 3 cloves garlic
- 1/2 onion
- 1 tsp olive oil
- salt and pepper
- 20 oz. can crushed tomatoes
- 2 tbsp chopped fresh basil
- 3 medium zucchini, sliced 1/8" thick
- 15 oz part skim ricotta
- 16 oz part skim mozzarella cheese, shredded
- 1/4 cup Parmigano Reggiano
- 1 large egg
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- PREPARATION:
- In a medium sauce pan, brown meat and season with salt. When cooked drain in colander to remove any fat. Add olive oil to the pan and saute garlic and onions about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Simmer on low for at least 30 - 40 minutes, covered. Do not add extra water, the sauce should be thick.
- Meanwhile, slice zucchini into 1/8" thick slices, add lightly salt and set aside for 10 minutes. Zucchini has a lot of water when cooked, salting it takes out alot of moisture. After 10 minutes, blot excess moisture with a paper towel.
- On a gas grill or grill pan, grill zucchini on each side, until cooked, about 1-2 minutes per side. Place on paper towels to sock any excess moisutre.
- Preheat over to 350F.
- In a medium bowl mix ricotta cheese, parmesan cheese and egg. Stir well.
- In a 9x12 casserole dish spread some sauce on the bottom and layer the zucchini to cover. Then place some of the ricotta cheese mixture, then top with the mozzarella cheese and repeat the process until all your ingredients are use up. Top with sauce and mozzarella and cover with foil.
- Bake 45 minutes covered at 375F, then uncovered 15 minutes. Let stand about 5-10 minutes before serving.
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| Articles We Found Interesting | |
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Events plus Walks & Runs
| Zumba By the Bay - Saturday, September 14th, 11am - Lambeau Field - for more information, click here.
Upcoming Walks/Runs:
1. Saturday, September 14th - Dash for a Splash 5k Run/Walk, De Pere, WI - for more information or to register, click here.
2. Saturday, September 14th - Hot Mess Mud Run 2013, Greenleaf, 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.
1. ASPIRO Inc. is hosting its 17th Annual Awareness Walk/ Funfest on the Fox on September 28th. Volunteers are needed for the 2.1 mile walk, children's area, chili cook-off, set-up and take down. Shifts are available from 6am to 4:30pm. Got to fallfestonthefox.com or contact Sheri Sorensen at (920) 593-4348 or ssorensen@ aspiroinc.org.
2. Heartland Hospice provides hospice care to patients and their families. Volunteers are needed for visits, sitting with a patient, or doing office tasks. If you have musical talent, a pet therapy certified animal, or a professional license (message therapy, music therapy, or art therapy). Contact Rebecca Busch or Jared Hause at (920) 336-6455, (866) 631-3149 or 4669officestaff16@hcrmanorcare.com.
3. The March of Dimes improves the health of babies by preventing birth defects, premature birth and infant mortality. Volunteers perform office duties, including clerical jobs, mailings, newsletters, etc. Tammy DeJardin at (920) 337-9099 or tdegardin@marchofdimes.com
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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: #36-2013 | September 9th, 2013
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Healthy Tip of the Week:
Calorie Counting: Helpful or Unproductive?
| By Brooke Schohl, MS, RD | For Active.com
An abundance of caloric information is available to us on a daily basis. It's on food labels, diet-tracking websites and on restaurant menus, to name a few.
With the ever-expanding waistlines of many Americans due to moving less and eating more, people have turned to calorie counting as a way to manage weight, according to the Bulletin of the World Health Organization. But even with all of the caloric information at our disposal, is this really an effective or sustainable tool for maintaining weight?
Consider these guidelines when looking at the calorie-count debate.
1. Calories provide baseline information: If you're beginning a nutrition plan or trying to lose weight, getting an initial idea of daily calorie intake can be helpful. Although calories aren't the only determining factor of weight status, they certainly play a part. Consuming excessive calories on a regular basis leads to storage of fuel as fat in the body. Conversely, consistently consuming inadequate calories leads the body into starvation mode, where metabolism slows and the body holds onto fat for dear life. Neither of these situations is good.
2. Calories only provide an estimate of intake: Much of the criticism surrounding calorie counting stems from the reality that calories are really only an estimate of the energy produced by food and drinks. Translation: There is plenty of room for error in this measurement tool. Even when more intensive strategies are applied to calorie tallying (measuring and weighing), there's still variation in total calories produced.
3. Calories are not the end-all measurement of dietary intake: Calories consumed relative to calories burned solely determine weight status, right? Wrong! There are several other factors to consider, one of the most important being resting metabolic rate (RMR). RMR represents the minimum number of calories needed to sustain vital body function, or how many calories one burns in a day. This number varies immensely among individuals based on fueling regime, exercise amount and activity throughout the day.
The higher the better when it comes to RMR. Interestingly enough, low-calorie diets, as well as high carbohydrate/low fat diets, actually decrease MR. "The body is designed to conserve energy when it senses a shortage of incoming available energy," says Tom Nikkola, senior director of nutrition and weight management at Life Time Fitness. Therefore, using calorie intake as the sole measure of weight status is far from accurate.
One should also consider macronutrient (card/protein/fat) intake by percentage. As mentioned above, both low-calorie and high-carb, low-fat eating regimes prevent individuals from tapping into fat fuel stores. Sports Dietitian Bob Seebohar says that to truly be metabolically efficient as one needs to become less reliant on dietary carbohydrates and better equipped to utilize fat for fuel by consuming less carbs, more fat and adequate protein.
4. Consider alternatives: The Bulletin of the World Health Organization suggests that instead of tracking calories, people should consider decreasing portions to make healthy eating easier. Weight status is about the types of foods we consume as well as the portions. Restaurant portions have reached astronomical sizes, and this is what we are now accustomed to. By reducing intake at meals, people take in less energy overall, leading to better weight control in most instances.
5. Consider longevity in this approach: Is counting calories on a daily basis realistic for you? Some people enjoy dietary tracking of foods and beverages, while others loathe it. If calorie tracking isn't sustainable for you, check in with a diet-tracking program one or two days a month to get an idea of where you fall on the calorie spectrum. Or, even better, focus on developing the skill of intuitive eating. This strategy involves only eating when hungry and focusing on natural, whole-food choices the vast majority of the time.
In Sum
Calories are only an estimate. However, they can provide helpful baseline information in determining fuel needs. Calorie intake aside, many other factors impact your body's efficiency at metabolizing fuel.
When it comes to fueling your body with the right food and drinks, focus on whole, natural foods, minimal ingredients and portion control. Life's too short to live and die by calories.
Source: http://beta.active.com/nutrition/Articles/Calorie-Counting-Helpful-or-Unproductive.htm?cmp=17-1-5275
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Food Swaps for Heart-Wise Dining
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1. Bake Your CatchHow you cook your fish makes big difference to you heart. Bake it or grill it instead of frying it to cut down on artery-clogging saturated fat. Compared with fried fish, you'll save about 0 calories and half the saturated fat per serving. 2. Go Greek (Yogurt), Instead of MayoReplace fatty mayo with nonfat Greek yogurt in your tuna or chicken salad. You'll swap our fat calories - and take in a little extra protein and calcium. 3. Bake with FlaxseedsWhip up muffins, quick breads, pancakes, cookies, and even chocolate cake with flaxseeds instead of eggs. To substitute for one large egg, stir 3 tablespoons of ground flaxseed plus 1/8 teaspoon of baking powder in 3 tablespoons of water. You'll add fiber and avoid the cholesterol found in egg yolk. Both changes can help in keeping your cholesterol levels under control. 4. Slim the Cheese in a CasseroleLasagna and other cheesy bakes often call for ricotta. Switch to low fat and you'll cut out 9 grams of saturated fat per serving. 5. Pick Healthier FruitFruit has it all - lots of fiber, not many calories, and it's good for your weight and blood pressure. Go natural, though - skip fruit that's canned in syrup. Even a cup of peaches in "light" syrup has 33 grams of sugar. That;s like have a bowl of fresh, juicy peach slices with a mini candy bar on the side. 6. Cream Cheese? Whip it Good!Cream cheese can still grace your morning whole-wheat bagel. Reach for the whipped type in the dairy case. You can save about half the calories and saturated fat. 7. Don't Squeeze That Orange!Orange juice and breakfast just seem to go together. But if you want a citrus kick, you're better off getting it from an actual orange. A cup of orange juice fills your glass with about 21 grams of sugar and almost no fiber. A large orange has a little less sugar - about 17 grams - but more than 6 times the heart-healthy fiber. 8. Gobble Turkey SausageLow-fat turkey sausage instead of pork or beef sausage will do your heart good. Simmer it with fiber-rich beans and veggies. 9. Chill Out With FruitDoes ice cream top your list of comfort fruits? Cool off instead with 1/2 cup of juicy, frozen blueberries topped with a creamy dollop of nonfat yogurt. This sweet dessert has almost no saturated fat, compared with 14 grams in some premium ice creams studded with rich extras. You slash the calories and sugar, too - a bonus if you're watching your weight. 10. Make Your Own OatmealOatmeal is a classic choice to help lower cholesterol, thanks to its soluble fiber. But a packet of instant raisin and spice oatmeal can be loaded with 15 grams (three teaspoons!) of sugar. Make oatmeal with real oats instead. Add a sprinkle of raisins and a dash of cinnamon for only about 9 grams of sugar. It takes longer but it can make a big difference for your weight and your heart. View source and full article here.
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