| Recipe of the Week |
Cajun Chicken Pasta on the Lighter Side
- 8 ounces uncooked linguine
- 1 pound chicken breast strips
- 1-2 tsp Cajun seasoning
- 1 tbsp olive oil
- 1 medium red bell pepper, thinly sliced
- 1 medium yellow bell pepper, thinly sliced
- 8 oz fresh mushrooms, sliced
- 1/2 red onion, sliced
- 3 cloves garlic, minced
- 2 medium tomatoes, diced
- 1 cup fat free low sodium chicken broth
- 1/3 cup skim milk
- 1 tbsp flour
- 3 tbsp light cream cheese
- fresh cracked pepper
- 2 scallions, chopped
- salt to taste
- cooking spray
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- PREPARATION:
- Prep all your vegetables. In a small blender make a slurry by combining milk, flour, and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic, powder, and salt.
- Prepare pasta in salted water according to package directions.
- Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Saute 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside
- Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, saute 3-4 minutes.
- Add mushrooms and tomatoes and saute 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder, and fresh cracked pepper to taste.
- Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.
- Return chicken to skillet; adjust salt and cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. top with chopped scallions and enjoy!
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| Articles We Found Interesting | |
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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. The Green Bay Botanical Garden is having its Fall Family Festival October 5th. Enjoy the stunning fall gardens while volunteering to help with games, crafts, food and other activites. Contact Maribeth Frinzi at (920) 491-3691, ext. 105, or mfrinzi@gbbg.org.
2. The NEW Zoo is scheduling its annual Zoo Boo on October 11, 12, 18, 19, 25 and 26. This is the zoo's largest fundraising event of the year. Volunteers can help with treat stations,
glow-stick sales, haunted forest ghouls, straw maze, children's games and more. Contact Angela Kawski-Kroenig at (920) 662-2405 or volunteer@newzoo.org
3. The Woodside Lutheran Home of Green Bay is seeking volunteers to provide opportunities to keep residents engaged by simply visiting, sharing a hobby or talent, playing cards, reading or assisting with special events. Contact Debbie Menard at (920) 499-1481 or dmenard@woodsidelh.org.
4. The Volunteer Center is orchestrating several service projects in conjuntion with Make a Difference Day, including Neighborhood Volunteer Connection. This entails doing fall yard work for seniors and people with disabilities, and gives them a sense of being connected to their community. The work takes place from October 26-November 10 at a time agreed upon by the homeowner and the volunteers. A great service option for groups, families, or individuals. Contact the Volunteer Center at volunteercenter@volunteergb.org or (920) 429-9445.
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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: #38-2013 | September 24th, 2013
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Healthy Tip of the Week:
New Study Highlights Weight Loss Benefits of Proper Meal Timing
| Whether your clients hope to lose weight or just stay healthy, what they eat is a crucial factor. The right nutrients not only can help trim the waistline, but they also provide energy, improve mood and stave off disease. Now a study conducted at Tel Aviv University (TAU) has found that it's not just what a person eats - but when, giving credence to the old saying to eat breakfast like a king, lunch like a prince, and dinner like a pauper.
Meal Timing and Circadian Rhythms
Metabolism is impacted by the body's circadian rhythm - the biological process that the body follows over a 24-hour cycle. So the time of day we eat can have a big impact on the way our bodies process food, says Dr. Daniela Jakubowicz of TAU's Sackler Faculty of Medicine and the Diabetes Unit at Wolfson Medical Center. In her recent study, she discovered that those who eat their largest daily meal at breakfast are far more likely to lose weight and reduce their waistline circumference than those who eat a large dinner.
And the benefits went far beyond pounds and inches. Participants who ate a larger breakfast - which, interestingly, included a dessert item such as a piece of chocolate cake or a cookie - also had significantly lower levels of insulin, glucose and triglycerides throughout the day, which resulted into a lower risk of cardiovascular disease, diabetes, hypertension and high cholesterol. These results, published recently in the journal Obesity, indicate that proper meal timing can make an important contribution toward managing obesity and promoting an overall healthy lifestyle.
Study Reveals Dramatic Difference
To determine the impact of meal timing on weight loss and health, Dr. Jakubowicz and her fellow researchers randomly assigned 93 obese women to one of two isocaloric groups. Each consumed a moderate-carbohydrate, moderate-fat diet totaling 1,400 calories daily for a period of 12 weeks. The first group consumed 700 calories at breakfast, 500 at lunch, and 200 at dinner. The second group ate a 200 calorie breakfast, 500 calorie lunch, and 700 calorie dinner. The 700 calorie breakfast and dinner included the same foods.
By the end of the study, participants in the "big breakfast" group had lost an average of 17.8 pounds each and 3 inches off their waistlines, compared to a 7.3 pound and 1.4 inch loss for participants in the "big dinner" group. According to Jakubowicz, those in the big breakfast group had significantly lower levels of the hunger-regulating hormone ghrelin, and indication that they were more satiated and had less desire for snacking later in the day than their counterparts in the big dinner group.
The big breakfast group also showed a more significant decrease in insulin, glucose and triglyceride levels than those in the big dinner group. More importantly, they did not experience the high spikes in blood glucose levels that typically occur after a meal. Peaks in blood sugar levels are considered even more harmful than sustained high blood glucose levels, leading to high blood pressure and greater strain on the heart.
Eliminating Late-Night Snacking
These findings suggest that people should adopt a well thought-out meal schedule, in addition to proper nutrition and exercise, to optimize weight loss and general health. Eating the right foods at the wrong times not only slows down weight loss, it can also be harmful. In their study, the researchers found that those in the big dinner group actually increased their level of triglycerides - a type of harmful fat found in the body - despite their weight loss.
Although it may seem obvious, fitness professionals can assist their clients in their weight-loss efforts by urging them to avoid late-night snacking as much as possible. Mindless eating in front of the computer or television, especially in the late evening hours, says Jakubowicz, is a huge contributor to the obesity epidemic. Not only does it make weight loss significantly more difficult, it also increases the risk of cardiovascular disease - making that midnight sugar rush more costly than it appears.
Source: http://www.acefitness.org/prosourcearticle/3460/new-study-highlights-weight-loss-benefits-of
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Fall Allergies
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It's fall, and the blooms of summer have faded. So how come you're still sneezing? Fall allergy triggers are different, but they can cause just as many symptoms as you have in spring and summer.
What Causes Fall Allergies?
Ragweed is the biggest allergy trigger in the fall. Though the yellow-flowering weed usually starts releasing pollen in August, it can last into September and October. About three-quarters of people who are allergic to spring plants are also allergic to ragweed.
Ragweed pollen loves to get around. Even if it doesn't grow where you live, it can travel for hundreds of miles in the wind. For some people who are allergic to ragweed, foods like bananas, melon, zucchini, and certain other fruits and vegetables can also cause symptoms.
Mold is another fall trigger. You may think of mold growing in your basement or bathroom - damp areas in the house - but mold spores also love wet spots outside. Piles of damp leaves are ideal breeding grounds for mold.
Don't forget dust mites. While they are common during the humid summer months, they can get stirred into the air the first time you turn on your heat in the fall. Dust mites can trigger sneezes, wheezes, and runny noses.
Going back to school can also trigger allergies in kids because mold and dust mites are common in schools.
What are the Symptoms?
- Runny nose
- Watery eyes
- Sneezing
- Coughing
- Itchy eyes and nose
- Dark circles under the eyes
How Are Fall Allergies Diagnosed? Your doctor or allergist can help find out exactly what's causing your watery, itchy eyes and runny nose. He'll talk to you about your medical history and symptoms, and may recommend a skin test. With a skin test, the doctor places a tiny amount of the allergen on your skin -- usually on your back or forearm -- and then pricks or scratches the skin underneath. If you're allergic to it, you'll get a small, raised bump that itches like a mosquito bite. Sometimes a blood test may be used to diagnose allergies. How Can I Treat My Allergies? There are many medications you can use: - Prescription nasal spray - reduce inflammation in your nose
- Antihistamines - help stop sneezing, sniffling, and itching
- Decongestants - help clear mucus out of your nose
- Antihistamine eye drops
- Allergy shots - take longer to work but also reduce symptoms for longer
You can buy some allergy medications without a prescription, but it's a good idea to talk to your doctor to make sure you choose the right one. Decongestant nasal sprays, for example, should only be used for three days. If you use them longer, you may actually get more congested. And if you have high blood pressure, some allergy drubs may not be right for you. Tips to Manage Symptoms - Stay indoors with the doors and windows closed when pollen is at its peak (usually in the mornings). Check pollen counts in your area.
- Before you turn on your heat for the first time, clean your heating vents and change the filter. Bits of mold and other allergens can get trapped in the vents over the summer and will fill the air as soon as you start the furnace.
- Use a HEPA filter in your heating system to remove pollen, mold, and other particles from the air.
- Use a humidifier if you need to, to keep your air between 35% and 50% humidity.
- Wear a mask when you rake leaves so you don't breathe in mold spores.
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Events plus Walks & Runs
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Upcoming Walks/Runs:
1. Saturday, September 28th - Fall Frenzy 5k Run/Walk and Kids Run, St Aloysius Campus. For more information or to register, click here.
2. Saturday, September 28th - Harvest Fest Half Marathon and 10k, Sheboygan, WI. For more information or to register, click here.
3. Saturday, September 28th - Oconto Area Frog A Thon and Kids Duathlon. For more information or to register, click here.
4. Saturday, September 28th -
Ray's 5K and Katie's Kids' Run, N.E.W. Lutheran High School, Green Bay, WI. For more information or to register, click here. 5. Saturday, September 28th - Walk Run and Roll, Madnt Park, Oshkosh, WI. For more information or to register, click here. 6. Sunday, September 29th - The Color Run 5k, UW-Green Bay. For more information or to register, click here.
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