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May 6, 2007

Mother’s Day: Take Charge of Your Health

 

Moms, you’re always the ones to make sure the kids take their vitamins, eat their fruits and vegetables and have three healthy, well-balanced meals a day. This Mother’s Day, it’s time to focus on you.  Mother’s Day actually kicks off National Women’s Health Week — a time during which the U.S. Department of Health and Human Services encourages women to “Reconnect to Your Health.”

 

Tips for Healthy Living

The Centers for Disease Control and Prevention suggest several positive steps women can take to improve their health:

 

• Eat Healthy – Include at least five servings of fruits and vegetables along with lean protein sources, lowfat dairy products, whole grains and healthy fats.  Choose healthier cooking methods like baking, grilling and roasting over frying.  Consuming a diet that is low in saturated fat, sodium and cholesterol can not only improve health, but may reduce the risk of certain types of cancer and other illnesses. 

 

• Get Moving – Strive for 45 minutes of moderate physical activity on most, if not all, days of the week. If the gym’s not for you, focus on fun activities, such as dancing, gardening, swimming and walking.

 

• Maintain a Healthy Weight – According to the American Obesity Association, women who are overweight are at greater risk for strokes and of developing chronic diseases such as diabetes, high blood pressure and heart disease. Focusing on healthy eating and staying active can help you maintain a healthy weight. 

 

• Get Checkups and Regular Screenings — One of the best gifts you can give yourself this year is to schedule a medical checkup and preventive screenings. Remember that early detection can save lives.

 

• Be Good to Yourself – Balancing work, home and play; reducing stress; and getting plenty of sleep are just as important as a healthy diet and exercise to living a happy, healthy life. Sometimes that means simply “kicking back” and allowing some of life’s little stresses to roll off your back!

 

Taking Care of You

This Mother’s Day, enjoy a healthy brunch at home that is sure to make everyone feel loved — especially you!

This light spring menu can be prepared in 25 minutes and is big on flavor and nutrition. The Pear and Cranberry Salad with Dijon vinaigrette dressing and the Marinated Fruit Salad provide a wonderful assortment of fruits; the Orange Herbed Rice features fruit and whole-grain brown rice, and the Baked Salmon is loaded with heart-healthy, lowfat protein.  

Pear and Cranberry Salad

Prep time: 10 minutes

Cook time: 0

Total time: 10 minutes

1 large or 2 small ripe pears, seeded and cut into 3/4-inch cubes

1/4 cup dried sweetened cranberries

3 cups salad greens

1 tbsp. balsamic vinegar

2 tbsp. olive oil

1/4 tsp. Dijon-style mustard

1/4 tsp. salt

1/4 tsp. pepper

1. Combine pears, cranberries and salad greens in large bowl.

2. Stir together vinegar, olive oil, mustard, salt and pepper in small bowl. Pour over salad just before serving, tossing well.

Serves 4

Per serving: 126 calories, 17g carbohydrate, 1g protein, 3g fiber, 7g fat, 1g saturated fat, 0mg cholesterol, 169mg sodium

 

Baked Salmon Fillets

Prep time: 15 minutes*

Cook time: 10 minutes

Total time: 25 minutes

Juice of 1 lemon

2 tbsp. olive oil

1 1/2 lb. salmon, cut into 6 fillets, trimmed, skin removed

1/2 onion, thinly sliced

1 lemon, thinly sliced

1. Preheat oven to 350°F. Cut a piece of heavy-duty aluminum foil 16 inches in length for each salmon fillet.

2. Combine freshly squeezed lemon juice, olive oil and salt and pepper to taste in glass dish with sides. Place fillets in mixture, turning to coat well.

3. Place each fillet toward 1 end of piece of aluminum foil. Place slice of onion and lemon on top, spoon on oil mixture and close to make packet. Place packets on large baking sheet with sides.

4. Bake 10 minutes (more if fillets are thick), or until fish flakes with fork. Remove from oven; allow closed packets to stand another 5 minutes. Unwrap packets, reserving cooking juices. Serve immediately on individual plates with extra cooking juices spooned over top.

Serves 6

Per serving: 213 calories, 2g carbohydrate, 24g protein, 0g fiber, 11g fat, 2g saturated fat, 51mg cholesterol, 53mg sodium, 1g Omega-3

 

Orange Herbed Rice

Prep time: 20 minutes

Cook time:

Total time: 20 minutes

2 cups cooked brown rice

2 cups cooked wild rice

4 green onions, chopped

1/2 cup chopped pecans

2 tbsp. orange rind

1/3 cup plus 2 tbsp. orange juice

1/3 cup currants

1/4 cup chopped fresh parsley or 2 tbsp. dried parsley flakes

1/4 cup chopped fresh basil or 1 tbsp. dried basil leaves

1/4 tsp. salt

1/4 tsp. pepper

1. Combine brown rice and wild rice in large serving bowl. Add green onions, pecans, orange rind, orange juice, currants, parsley, basil, salt and pepper; toss well. Serve hot or cover and chill.

Serves 6

Per serving: 236 calories, 38g carbohydrate, 6g protein, 5g fiber, 8g fat, 1g saturated fat, 0mg cholesterol, 107mg sodium

 

Marinated Fruit Salad

Prep time: 20 minutes

Cook time:

Total time: 20 minutes

1 small ripe pineapple, peeled, cored and cut into bite-size pieces

1 Fuyu persimmon, seeded and sliced

2 kiwifruit, peeled and cut into 1/4-inch slices

1 small green apple, cored and cut into bite-size pieces

1/2 cup red, green or black seedless grapes

1/2 cup pineapple-orange-banana juice or orange juice

1/4 cup orange marmalade

1 tsp. grated fresh gingerroot

1 banana

1. In large serving bowl, combine pineapple, persimmon, kiwifruit, apple and grapes.

2. In small bowl, stir together juice, marmalade and ginger. Pour over fruit in bowl.

3. Toss to combine.

4. Cover and refrigerate up to 6 hours. Just before serving, slice bananas. Gently toss together.

Serves 5

Per serving: 151 calories, 39g carbohydrate, 1g protein, 4g fiber, 0g fat, 0g saturated fat, 0mg cholesterol, 11mg sodium