Lose and Win Participant Guide Lose and Win TableSession of contents1: Facilitator guide

Introduction 1

On your way to a healthy weight 7

Move to lose 13

Planning ahead for healthy eating 19

Healthy habits 27

Overcoming exercise barriers 32

Eating healthy – in and out 37

Stress management and problem solving 42

Staying positive 47

Appendix 52 Lose and Win Introduction session

Introduction

Welcome and congratulations on your decision to make a positive change in your life.

The Lose and Win program was designed to help you understand the many benefits that you will win when you lose unwanted pounds, including reducing your risk for disease and disability, increasing self-esteem and living a longer healthier life. The Lose and Win program will give you the fundamentals of weight loss and offer you practical everyday tips on how to lose pounds or maintain a healthy weight.

Program components: }}Participant workbook }}Group sessions }}Food and activity journal }}Healthy resources and tips }}Pre and post questionnaire (Optional)

One of the key components of Lose and Win is the support you will receive from others in the program. That’s why it’s so important to attend and participate in all the group sessions. Take this opportunity to learn from others and share your own personal challenges and successes.

1 Ready to get started?

Adopting a healthy new lifestyle will require diligence and patience. Changing old habits and learning new skills are not always easy. Think about why you are ready to change and challenges that you may encounter. Answer these questions. What do you hope to achieve by participating in this program? How would you define success? ______What are some of your reasons for wanting to change?______What are some of the disadvantages of staying the same?______

What are some disadvantages of making changes?______How confident are you that you can make lifestyle changes?______What changes do you think you will need to make?______What changes are you most likely to make?______How would you feel if you achieved your ideal weight?______What are some things that you could see yourself doing once you begin losing weight?______What kind of challenges may come up when making these changes?______

How could you overcome these challenges?______Who will you turn to for support as you make changes?______Where is taking care of yourself on your list of priorities?______

What can you do to create more time for taking care of yourself?______

2 Keys to success

You probably already know that regular activity and eating a balanced diet is the key to achieving a healthy weight. Here are some other key behaviors that will help you succeed:

}} Track everything you eat or drink and }}Eat regularly timed meals and snacks record calories and fat throughout the day

}}Weigh yourself at least once a week }}Plan ahead

}}Engage in regular structured activity }}Manage stress at least 5 days a week

}}Find everyday ways to move more

}}Decrease your portion sizes

3 Food & activity journal

Keeping a food and activity journal is one of the keys to successful weight loss. However, many people find this challenging. Don’t get caught up trying to keep a ‘perfect’ journal. You want this to be a helpful tool. Food journals can help you identify your eating patterns.

 Do you find that you always eat on the run?

 Do you eat when you are bored, upset, stressed?

 Do you skip meals or eat regularly throughout the day?

 Do you eat at the same time everyday or is your eating schedule sporadic?

 Do you eat out or from vending machines or take time to prepare meals at home?

 Do you eat a large portion of your calories at a certain time of day?

 Do you tend to overeat when you are alone or with friends?

4 Other things to keep in mind as you begin your weight loss journey: }}You can succeed! }}Small changes really add up }}Take it one step at a time }}Set backs are normal }}Stay positive }}Welcome changes, but know they are not always easy }}Lean on family and friends for support }}Keep your goals within reach }}Always remember your motivation We recommend that you talk to your doctor before beginning any }}Track your progress type of weight loss program. }}Celebrate your success along the way

Be safe

If you are planning to become much more physically active than you are now, start by answering these seven questions. 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? 2. Do you feel pain in your chest when you do physical activity? 3. In the past month, have you had chest pain when you were not doing physical activity? 4. Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Do you have a bone or joint problem that could be made worse by a change in your physical activity level? 6. Is your doctor currently prescribing drugs for your blood pressure or heart disease? 7. Do you know of any other reason why you should not do physical activity? If you answered YES to one or more questions, talk to your doctor by phone or in person before you start a new physical activity program.

5 Try some of these tips to help you jumpstart your weight loss.

Burn 100 calories* Cut 100 calories

Walk upstairs for 10 minutes Drink a diet soda in place of a regular soda

Jump rope for 10 minutes Skip the cheese on your burger or sandwich

Play with kids for 25 minutes Leave a few bites on your plate

Dance for 15 minutes Trim the fat from meat before cooking

Work in the garden for 20 minutes Bake or grill foods instead of frying

Mow the lawn for 20 minutes Skip the bread or appetizer when dining out

Stretch or do yoga for 20 minutes Share a dessert with a friend

Walk for 25 minutes Choose a side of veggies instead of fries

Clean the house for 25 minutes Ask for dressings and sauces on the side

Race walk for 15 minutes Drink skim milk instead of whole milk

* Calories burned vary by individual depending on your weight.

6 Lose and Win Session 1

On your way to a healthy weight

The healthy advantage

You probably already know that there are many good reasons to maintain a healthy weight including lowering your risk for type 2 diabetes, heart disease, high blood pressure, and even certain types of cancer. There are likely many other reasons why you want to lose weight. It’s important to keep these reasons top of mind as you reach towards your goal.

What’s your motivation? }}Feel better }}Fewer doctor visits }}More energy }}______}}Fit in your favorite clothes }}______}}Play with kids or grandkids }}______}}Sleep better }}Decrease medication

7 Find your healthy weight

Many of us may rely on the bathroom scale or how our clothes fit to judge whether we’re at a healthy weight. For a more reliable tool, health professionals use the body-mass index (BMI). The BMI is a mathematical formula that uses your height and weight to determine if you are in a healthy weight range. The higher your BMI, the greater your risk for health problems. Use the chart below to determine your healthy weight range. 1. Find your height on the left hand column. 2. Look at the numbers in the lightest shade for your healthy weight range. Example: A healthy weight range for someone 5'8" would be 125 – 158 lbs.

My healthy weight range is: ______

Healthy Weight Overweight Obese

BMI 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40

Height Body Weight (pounds)

4' 10" 91 96 100 105 110 115 119 124 129 134 138 143 148 153 158 162 167 172 177 181 186 191

4' 11" 94 99 104 109 114 119 124 128 133 138 143 148 153 158 163 168 173 178 183 188 193 198

5' 0" 97 102 107 112 118 123 128 133 138 143 148 153 158 163 168 174 179 184 189 194 199 204

5' 1" 100 106 111 116 122 127 132 137 143 148 153 158 164 169 174 180 185 190 195 201 206 211

5' 2" 104 109 115 120 126 131 136 142 147 153 158 164 169 175 180 186 191 196 202 207 213 218

5' 3" 107 113 118 124 130 135 141 146 152 158 163 169 175 180 186 191 197 203 208 214 220 225

5' 4" 110 116 122 128 134 140 145 151 157 163 169 174 180 186 192 197 204 209 215 221 227 232

5' 5" 114 120 126 132 138 144 150 156 162 168 174 180 186 192 198 204 210 216 222 228 234 240

5' 6" 118 124 130 136 142 148 155 161 167 173 179 186 192 198 204 210 216 223 229 235 241 247

5' 7" 121 127 134 140 146 153 159 166 172 178 185 191 198 204 211 217 223 230 236 242 249 255

5' 8" 125 131 138 144 151 158 164 171 177 184 190 197 203 210 216 223 230 236 243 249 256 262

5' 9" 128 135 142 149 155 162 169 176 182 189 196 203 209 216 223 230 236 243 250 257 263 270

5' 10" 132 139 146 153 160 167 174 181 188 195 202 209 216 222 229 236 243 250 257 264 271 278

5' 11" 136 143 150 157 165 172 179 186 193 200 208 215 222 229 236 243 250 257 265 272 279 286

6' 0" 140 147 154 162 169 177 184 191 199 206 213 221 228 235 242 250 258 265 272 279 287 294

6' 1" 144 151 159 166 174 182 189 197 204 212 219 227 235 242 250 257 265 272 280 288 295 302

6' 2" 148 155 163 171 179 186 194 202 210 218 225 233 241 249 256 264 272 280 287 295 303 311

6' 3" 152 160 168 176 184 192 200 208 216 224 232 240 248 256 264 272 279 287 295 303 311 319

6' 4" 156 164 172 180 189 197 205 213 221 230 238 246 254 263 271 279 287 295 304 312 320 328

8 Achieve a healthy weight

Your weight is a direct relationship to the amount of energy (calories) you eat and the amount of energy you use. Energy In = Energy Out Maintaining Your weight will stay the same when the calories weight InIn OutOut you eat and drink equal the calories you burn.

Energy In < Energy Out You will lose weight when the calories Losing weight you eat and drink are less than the calories you InIn OutOut burn.

Energy In > Energy Out You will gain weight when the calories you eat Gaining weight OutOut InIn and drink are greater than the calories you burn.

Source: Center for Disease Control and Prevention

You will lose weight when the calories you eat and drink are less than the calories you burn. To lose one pound, you would need to use 3500 more calories than you take in. Let’s say you wanted to lose one pound a week. You would need to use 500 calories more than you take in each day. This could be accomplished by any one of the following ways: }} Eat 500 fewer calories each day }}Burn 500 calories by being more active each day }}Eat 250 fewer calories and burn 250 calories by being more active each day

The best method is to eat fewer calories AND be more active. Move more!

A regular exercise routine can help you burn more calories. You don’t have to belong to a gym to be more active. Walking is a great form of exercise that almost anyone can do. And there’s no special equipment to buy — you just need a good pair of shoes. In addition to regular exercise, look for everyday opportunities to move more. It all counts and can really add up! }}Park your car a block or two away and walk }}Walk to a co-workers desk instead }}Get off one or two bus stops early and walk of using the phone or e-mail the rest of the way }}Clean the house }}Use the stairs }}Walk the dog }}Dance around the house to your favorite tunes }}Play with the kids

9 Eat fewer calories Eat smaller portions

It’s important to know that eating fewer calories In the past 40 years, portion sizes have doesn’t mean that you will go hungry. Your diet dramatically increased. A typical cheeseburger should consist of a variety of foods including fruits had about 300 calories years ago. Today’s and vegetables, whole grains, lean meats and fish cheeseburgers can have 600 calories or more. and low-fat dairy while minimizing your intake of saturated and trans fat, cholesterol, and sodium. Try these tips to help keep your portion size Regularly timed meals eaten throughout the day in check: }}Use smaller plates, bowls, and will help you from feeling over-hungry. Try these glasses at home 3 ways to eat fewer calories: 1. Eat smaller portions }}Don’t go back for seconds 2. Eat lower calorie foods }}Look for foods packaged in 3. Eat high calorie foods less often individual servings }}Eat only half of restaurant size How many calories do you need? portions and take the rest home Calorie needs vary by individual depending on }}Order kid sized portions your sex, age, and activity level. Use this chart to determine your calorie needs. Calorie range Sedentary means a lifestyle that includes only Children Sedentary " Active the light physical activity associated with typical 2 – 3 years 1,000 " 1,400 day-to-day life. Females Active means a lifestyle that includes physical 4 – 8 years 1,200 " 1,800 activity equivalent to walking more than 3 miles 9 – 13 1,600 " 2,200 per day 3 to 4 miles per hour, in addition to the light physical activity associated with typical 14 – 18 1,800 " 2,400 day-to-day life. 19 – 30 2,000 " 2,400 31 – 50 1,800 " 2,200 Sometimes it’s difficult to know the right portion 51+ 1,600 " 2,200 size. Use these everyday items to help you Males approximate a serving. 4 – 8 years 1,400 " 2,000 " Deck of cards = 3 Golf ball = 2 9 – 13 1,800 2,600 ounce serving of meat tablespoons 14 – 18 2,200 " 3,200 of peanut butter Checkbook = 3 ounce 19 – 30 2,400 " 3,000 serving of fish ½ of a tennis ball = 31 – 50 2,200 " 3,000 ½ cup of rice or pasta 4 dice = 1 ounce 51+ 2,000 " 2,800 of cheese Medium fist = 1 cup of cereal Baseball = 1 serving of fruits or vegetables

10 Eat more fruits and veggies

Most fruits and vegetables are naturally low in calories. Because fruits and vegetables are also good sources of fiber, they can help you feel full. Try adding more fruits and vegetables into each meal. }}Order a side salad, side of fruit, or steamed veggies instead of chips, fries, or baked potato }}Add veggies to casseroles, soups, and stews }}Toss fresh fruit into your cereal or granola }}Dip cut vegetables instead of chips in hummus, salsa, or cottage cheese }}Ask for extra veggies on your pizza or sandwiches }}Snack on whole fruit or fresh cut vegetables

Cut the Fat

While all foods contain calories, fat has more calories per gram than protein and carbohydrates. That’s why eating lower fat foods will help you eat fewer calories. Decreasing your intake of fat will also help reduce your risk for heart disease. Try some of the substitutions to help you lower your fat intake:

Instead of… Try… Fried chicken Grilled or baked chicken or fish TIP You don’t have to completely give up Ground beef Ground sirloin or lean ground turkey the less healthy foods you enjoy — just eat Salami, bologna Sliced turkey or chicken deli meat them less often. Whole eggs Egg whites

Whole milk Skim or 1% milk

Light cheddar or other light cheese Cheddar cheese varieties Ice cream Frozen yogurt Cookies Ginger snaps or graham crackers French Fries Baked potato

Chips Baked chips or whole wheat crackers Cream sauces Vegetable based sauces and soups and soups

11 Ready. Set goals!

As you think about your weight loss goal, remember that slow and steady weight loss is the best. It’s important to set realistic goals that are in reach, but still challenging. Aim for a 1 – 2 pound weight loss each week. This may not seem like a lot, but if you lost one pound a week for a year, you would be 52 pounds lighter. Remember to take it one step at a time. Small changes really do add up.

My current weight is: ______My weight loss goal: ______

By what date: ______

Focus on healthy lifestyle changes that will help you reach your goal such as getting more activity and eating less.

List how you will include activity in your everyday life:

1. ______

2. ______

3. ______

List specific ways you will eat less every day:

1. ______

2. ______

3. ______

Did you know? Losing just 10% of your body weight can lower your risk for chronic conditions.

12 Lose and Win Session 2

Move to lose

Your weight depends on the amount of calories or energy you eat and drink and the amount of energy you use. To lose weight, you must use more calories than you take in. This can be accomplished by eating fewer calories, being more physically active, or both. While you could just focus on eating fewer calories, you’d be missing the other benefits of an active lifestyle. One of the single best predictors of successful long-term weight loss is developing a regular exercise program.

Benefits of physical activity

Regular physical activity can improve your health in many ways. }}Reduces the risk of premature death }}Reduces the risk of certain cancers }}Reduces the risk of developing heart }}Helps you achieve and maintain disease or having a stroke a healthy body weight }}Lowers bad cholesterol and raises }}Reduces feelings of depression, good cholesterol anxiety and stress }}Lowers the risk of developing high }}Promotes mental well-being blood pressure and helps reduce }}Helps build and maintain healthy blood pressure in people who already bones, muscles, and joints have hypertension Source: CDC }}Lowers the risk of developing type 2 diabetes

13 Before you get started, test your exercise IQ. True or false? 1. If I exercise, I can eat whatever I want.  True  False 2. If I have no energy for physical activity, it’s best to rest.  True  False 3. To lose weight, I should only focus on aerobic exercise.  True  False 4. I should push myself to my limits to get any benefit After all, ‘no pain, no gain.’  True  False 5. I should drink a sports drink when I exercise.  True  False 6. I shouldn’t bother unless I can exercise for at least 30 minutes.  True  False 7. Regular physical activity can reduce the need for some types of medication.  True  False Answers: 1. False. It’s common for people to overestimate the number of calories used during exercise. A 175 pound person burns about 140 calories on a 30 minute walk while an energy bar has about 250 calories. Remember that to lose weight you need to use more calories than you take in. 2. False. Physical activity can actually help you feel more energetic. Plan physical activities for times of the day when you tend to feel more energetic. Go to bed earlier to make sure you’re getting enough sleep. Take it slow — start with a walk around the block, not a marathon. 3. False. While aerobic exercises help you burn calories, strength training helps you reduce your body fat, increase your lean muscles mass and burn calories more efficiently. It’s also important to stretch and exercise your core muscles for flexibility, balance and good circulation. 4. False. Exercise shouldn’t hurt. A little muscle soreness when you do something new isn’t unusual, but soreness doesn’t equal pain. If it hurts, you’re probably pushing yourself too hard. 5. False. It’s important to stay hydrated when you exercise. Zero calorie water is often the best choice. You don’t need electrolytes and carbohydrates (calories) found in sports drinks unless you are doing vigorous exercise for an extended period of time. 6. False. Studies show that doing multiple 10 minute continuous bouts of moderate-intensity activity throughout the day can add up to big health benefits. 7. T rue. Physical activity can help individuals with type 2 diabetes or hypertension lower blood sugar levels and blood pressure. For some people, physical activity is enough to reduce the need for medication. You should continue to take your medication as directed unless your doctor tells you otherwise.

14 Getting started

You’re motivated and ready to begin your exercise routine. Be careful not to overdo it. Start out slow and work up to your target goal. If you go too far or too fast in the beginning, you may hurt yourself or lose interest.

Exercise for weight loss

For weight loss, national guidelines recommend getting 60 minutes of moderate intensity activity on most days of the week. Sound like a lot? You don’t have to get 60 minutes in at one time. You can break the time into several 10 minute continuous stretches throughout the day. Look at the examples below. Example 1 6:30 a.m. Brisk walk 30 minutes 9:00 a.m. Take the stairs instead of elevator to the office 10 minutes 5:30 p.m. Briskly walk the dog 20 minutes 60 minutes Example 2 12:00 p.m. Brisk walk during lunch 30 minutes 6:30 p.m. Circuit training 30 minutes 60 minutes Example 3 7:30 a.m. Brisk walk 30 minutes 12:00 p.m. Climb the stairs at work 10 minutes 6:00 p.m. Active play outside with kids 20 minutes 60 minutes Example 4 7:00 a.m. Mop the floors 10 minutes 7:30 a.m. Jump rope 10 minutes 12:00 p.m. Aerobics class 30 minutes 5:30 p.m. Dance to your favorite song 10 minutes 60 minutes

Remember to start slow and work up to your goal. Aim for 30 minutes of moderate intensity physical activity most days of the week. Gradually increase your time and frequency until you’ve reached your goal.

15 Gradual exercise program

Weeks Days/ Minutes/ Minutes/ Find ways to fit structured Week Day Week activity into your lifestyle 1 3 20 60 on most days of the week. Remember that 10 minute 2 4 20 80 short bouts of activity counts 3 – 4 5 20 100 and can really add up. 5 – 8 5 30 150 9 – 12 5 40 200 13+ 5 60 300

Be safe! If you are breathing too fast, cannot catch your breath, or get a cramp, stop and take a break. Drink some water. If you feel any pain in your chest, feel really sick to your stomach, or feel dizzy or lightheaded, STOP immediately, get help and call your doctor. If you are just beginning an exercise program, talk to your doctor about activities that are best for your health status.

Plan your exercise program

Finding time to exercise can be challenging. That’s why it’s important to schedule activity into your life. }}Set aside at least 30 minutes a day that you can be active }}Block out this time on your calendar or include on your to-do list }}Keep to the schedule just like you would a doctor’s appointment, lunch date, or work meeting }}Track your activity so that you can measure your progress

Choose activities that works for you

You’re more likely to stick to an exercise routine if you choose activities that work for your schedule and lifestyle. Answer these questions to help you choose activities that are right for you. }} How much time do you have? }}Do you enjoy group or solo activities? }}Do you prefer to exercise in private (home) or public TIP Use a pedometer (gym, parks) places? to help track your }}Would you rather be inside or outside? everyday activity. For every 2000 steps you }}Do you have access to special equipment needed for track, you burn about certain activities? 100 calories. }}Do you like variety or prefer to master one type of activity?

Most important — choose activities that you enjoy!

16 Moderate-intensity activities What is moderate intensity What type of activities do you enjoy? exercise? Moderate intensity means }}Walking }}Circuit training you should be feeling warm, breathing }}Jogging }}Gardening hard with an elevated heart rate, and }}Biking }}Exercise class possibly sweating, but still able to }}Swimming }}Active play with kids carry on a conversation. You should feel like you are trying to catch a bus }}Water aerobics }}Raking the leaves or running late to a meeting. }}Hiking }}Dancing

Look for everyday ways to move more

Moderate intensity activity helps you burn more energy in less time and lowers your risk for developing certain illnesses. But any opportunity to move more is an opportunity to burn more calories. Try some of these ways to move more. }} Park and go into the restaurant or bank instead of using the drive-thru }}Walk to the convenience store, post office, or dry-cleaner to accomplish nearby errands }}March in place when you’re watching television }}Walk to the restroom or vending machine furthest away from your office }}Walk around the restaurant parking lot while waiting to be seated }}Plan active family outings such as hiking, biking, or swimming }}Tour the local museum, nature center or zoo }}Volunteer for community clean-up days

What are other ways you can move more?

______

______

______

Did you know? Standing burns 20% more calories that sitting. Try standing next time you’re on the phone.

17 My exercise plan

I will exercise for ______minutes on ______days of the week.

Time of day Activity Minutes Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Additionally, I will look for ways to move more including: ______

______

______

Ready, set, go!

Now that you have a plan, you’re ready to go. Remember to: }}Be safe }}Take it one step at a time }}Schedule activity into your life }}Choose something you like to do }}Go at your own pace }}Small changes add up }}Some activity is better than none }}Track your progress

18 Lose and Win Session 3

Planning ahead for healthy eating

With any weight loss program, it is important to make healthy food choices and get regular exercise. You are motivated and excited about living a healthier life, but sometimes it can be challenging. Read about Joan’s experience. “I’m trying hard to eat healthier, but my work schedule is so hectic that I often don’t have time for lunch. I’ll plan to run out for lunch and even schedule lunch dates, but then I get tied up in a meeting and can’t get away. Before you know it, I’ve missed lunch and I'm so hungry I’ll eat anything in sight. This is when I usually head to the vending machine and grab a candy bar and bag of chips. I know this is not a good choice, but I’m not sure what to do in those situations.” It is sometimes challenging to make healthy choices. But with a little planning, it’s easier than you think. Think about Joan’s story. She knows that her days often get packed and that she is not able to get away for lunch. Here are three things she can do if she plans ahead: 1. Pack her lunch and bring it with her. 2. Keep healthy snacks in her desk so that she is less likely to visit the vending machine. 3. Ask a co-worker friend to grab lunch for her and bring it back. “ Those who fail to plan, plan to fail.”

19 Planning ahead for healthy meals When you sit down to write out a meal plan, think about your schedule for the upcoming week. Planning meals in advance can make it easier to Ask yourself the following questions: incorporate healthy eating into your busy day. }}How busy will your week be? Meal planning steps }}How much time will you have to 1. Write out a meal plan for the week. prepare food? 2. Make a grocery list. }}How many meals will you need to prepare each day? 3. Shop smart. 4. Prepare ahead of time. Match your meals with your available time. If you know you have a busy week, you may not want to plan a four-course, fancy meal. Instead, think about meals that can be made ahead of time or that are quick to prepare. Plan to use leftovers to save time. Make sure to keep your portion sizes small. Meal planning

Breakfast Lunch Dinner Sunday Frozen waffles, turkey Family pot-luck Vegetable lasagna, green sausage, blueberries salad Monday Whole grain cereal, Left-over lasagna Grilled chicken, green low-fat milk, bananas beans, baked sweet potato Tuesday Banana nut smoothie Lunch meeting at work Bean burrito, salsa

Wednesday Scrambled egg whites, Turkey sandwich on Tuna patties, mashed sweet whole grain toast, whole grain bread, potatoes, steamed tomato slice pretzels, fruit vegetable medley Thursday Whole grain cereal, Black bean soup, green Pizza party with baseball low-fat milk, blueberries salad league Friday Yogurt, granola, almonds Lunch with co-worker Salmon, pasta, asparagus Saturday Scrambled egg whites, Grilled salmon sandwich, Dinner with in-laws whole grain toast, fresh fruit tomato slice

The meal planning step helps you think about meals ahead of time so that you can plan to have those foods on hand making meal times more manageable. Remember that it is also important to think about the amount of food you will eat. You want to stay within your daily calorie range and choose appropriate portion sizes.

20 Sample menus for 2000 calories

Day 1 Day 2 Day 3 Breakfast Breakfast burrito Cold cereal 1 whole wheat English muffin 1 flour tortilla (7" diameter) 1 cup bran flakes 2 tsp soft margarine 1 scrambled egg 1 cup fat-free milk 1 tbsp jam or preserves (in 1 tsp soft margarine) 1 small banana 1 medium grapefruit 1/3 cup black beans 1 slice whole wheat toast 1 hard-cooked egg 2 tbsp salsa 1 tsp soft margarine 1 unsweetened beverage 1 cup orange juice 1 cup prune juice 1 cup fat-free milk Lunch Roast beef sandwich Tuna fish sandwich White bean-vegetable soup 1 whole grain sandwich bun 2 slices rye bread 1 1/4 cup chunky 3 ounces lean roast beef 3 ounces tuna vegetable soup 2 slices tomato (packed in water, drained) 1/2 cup white beans 1/4 cup shredded 2 tsp mayonnaise 2 ounce breadstick romaine lettuce 1 tbsp diced celery 8 baby carrots 1/8 cup sauteed mushrooms 1/4 cup shredded 1 cup fat-free milk (in 1 tsp oil) romaine lettuce 1 1/2 ounce part-skim 2 slices tomato mozzarella cheese 1 medium pear 1 tsp yellow mustard 1 cup fat-free milk 3/4 cup baked potato wedges 1 tbsp ketchup 1 unsweetened beverage Dinner Stuffed broiled salmon Roasted chicken breast Rigatoni with meat sauce 5 ounce salmon filet 3 ounces boneless skinless 1 cup rigatoni pasta 1 ounce bread stuffing mix chicken breast (2 ounces dry) 1 tbsp diced celery 1 large baked sweet potato 1/2 cup tomato sauce 2 tsp canola oil 1/2 cup peas and onions tomato bits 1/2 cup saffron (white) rice 1 tsp soft magarine 2 ounces extra lean cooked 1 ounce slivered almonds 1 ounce whole wheat ground beef (sauteed in 1/2 cup steamed broccoli dinner roll 2 tsp vegetable oil) 1 tsp soft margarine 1 tsp soft margarine 3 tbsp grated Parmesan 1 cup fat-free milk 1 cup leafy greens salad cheese 3 tsp sunflower oil and Spinach salad vinegar dressing 1 cup baby spinach leaves 1/2 cup tangerine slices 1/2 ounce chopped walnuts 3 tsp sunflower oil and vinegar dressing 1 cup fat-free milk

Snacks 1 cup cantaloupe 1/4 cup dried apricots 1 cup low-fat fruited yogurt 1 cup low-fat fruited yogurt

Source: MyPyramid.gov 21 My meal plan

Think about your schedule for the upcoming week. Use the table below to plan your meals. Breakfast Lunch Dinner Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Watch your portion sizes.

Read the nutrition label to figure out how many servings are in a package. Then, portion out foods and measure instead of eating straight from containers. Use everyday items to help you estimate a serving size. Or try using smaller plates that hold less food.

22 Next, make a grocery list

After you have a plan, make a grocery list of the items that you need for the week. Remember to include plenty of fruits and vegetables, whole grains, lean protein and low-fat dairy. Add any staples that you may need. Plan to pick up healthy snacks that you can keep at home, at the office or with you when you’re on-the-go. Shop smart

Grocery stores are filled with “cues” to eat — aisles of food, colorful displays, free samples, and check out areas lined with candy. Follow these helpful tips to reduce the temptations: }}Keep a shopping list on the refrigerator door to write down items you need to purchase the next time you go shopping }}Limit the number of grocery visits to one a week }}Use your shopping list }}Don’t shop when you’re hungry because you are “A successful trip more likely to buy unhealthy impulse items to the grocery store }}Focus shopping around the perimeter of the store where you find fresh produce, dairy, seafood, meats, is one in which and bread you make healthy }}Check the label for serving size, calories and fat per food choices!” serving and ingredients that you recognize }}Choose products that are more wholesome with fewer additives, coloring, or preservatives

TIP Healthy eating doesn’t have to buy the plain version and season yourself. be expensive. Choose fresh produce Use coupons and look for weekly specials that is in season. Use canned and at your local store. If on sale, stock up frozen vegetables and fruit when fresh on foods that have a long shelf life. Try produce costs more. Instead of buying store brands. Purchase fewer expensive pre-packaged, pre-seasoned foods, ‘junk food’ items.

23 Read labels Practice Reading the Nutrition Facts is a great tool to help you make better choices. Remember Look at the Nutrition Facts provided. that the nutrients listed are per serving, not How many calories would you consume for the entire package. if you ate the entire container? a. 125 calories Start here  b. 250 calories c. 500 calories Check calories  d. 750 calories Answer: c. 500 calories Limit these nutrients 1. Look at the serving size. Serving size = I cup 2. Determine how many servings you ate. Entire container = 2 servings

Get enough of 3. Multiply the calories per serving by these nutrients the number of servings ate. 250 calories per serving x 2 servings = 500 calories Quick Guide to % DV }}5% or less is low }}20% or more is high Source: FDA/CFSAN

Know what you are eating

Take time to read the ingredient list of the foods you buy. You want to look for ingredients that you know. See if you could recognize the food simply by reading the ingredient list. Can you name this food?

Answer: ______

Answer: peanut butter crackers 24 Prepare ahead of time

Busy schedules can leave little time for preparing food. }} Try and schedule time at the beginning of the week to prepare food ahead of time }} Get organized. Make sure ingredients you need are easy to find in the pantry or the fridge. }} Cut up fruits and vegetables so they are ready to eat or can be easily thrown into meals }} Assemble or pre-cook portions of the meal if possible }} Remember to place frozen meats and fish in the refrigerator to thaw the morning or day before you plan to use }} Portion out individual snack size servings of crackers or nuts so you can just grab and go }} Keep pre-made foods in the freezer so that you can just heat and serve

Healthy on-the-go snacks TIP Snacks or mini-meals eaten throughout the day will help Worried about fresh keep you fueled and prevent you from becoming over produce going bad? hungry. Try to keep some of these grab-and-go snacks Frozen fruits and at your desk, in your bag, or nearby. vegetables are often  Granola bars  Mixed nuts or trail mix just as nutritious as fresh and last a lot  Light cheese sticks  Dark chocolate covered raisins longer. Add frozen  Whole-wheat crackers vegetables to soups,  Whole fruit such as casseroles, or stir-fry. apples, pears, oranges Use frozen fruit and bananas in smoothies and  Popcorn baked goods.

25 My challenges with healthy eating

What are some of the challenges you face when trying to make healthier choices? How can planning ahead help you with these challenges? My healthy eating challenge:

______

______

______

______

How I can plan ahead:

______

______

______

______

26 Lose and Win Session 4

Healthy habits

Do you always grab candy at your co-workers desk because it’s there? Do you eat popcorn every time you go to the movies because it smells so good? Do you plop down on the sofa as soon as you get home because that’s what you always do?

Your behaviors and the choices you make are often tied to environmental cues or established habits. For example, the smell of food may trigger you to eat even if you’re not hungry. Or you may turn on the television when you first walk in the door out of habit. It’s important to recognize the triggers and habits that keep you from making healthy choices. Then, you can take positive steps towards more healthy behaviors.

Try these strategies to help you succeed. }}Think before you eat. Ask yourself, “Am I really hungry?” “Do I really need that dessert, second helping, or snack?” “Do I even want it?” }}Keep a journal. Record everything that you eat and log your activity. You may find that you are less likely to eat something if you know you have to record it. You may also feel motivated to move more if you are tracking your progress. Journals can also help you identify triggers. Look for patterns. Are you more likely to overeat certain foods in certain situations? }}Plan ahead. What will you do if faced with challenging situations? Have a plan in place so you’ll be less tempted to eat that extra serving or skip your workout.

27 }}Anticipate feelings. Think about how you will feel if you miss your workout. Think about how good you will feel after you have exercised. How proud will you be if you say no to that piece of cake or extra serving? }}Create a healthy environment. Make sure your home and work environments are healthy to help you reach your goals. • Place fruits, vegetables and other healthy foods in plain sight or easy to reach places while storing less healthy food items out of sight. • Keep exercise shoes and equipment in sight to help remind you to be active. Did you know? • Subscribe to a healthy magazine to encourage you Thirst can sometimes be each month. confused with hunger. Make • Keep healthy snacks available at your desk or nearby sure you drink plenty of to avoid vending machine visits. water throughout the day to • Keep a pair of walking shoes at your desk so you’ll be stay hydrated. It may even ready for a quick walk during lunch. help keep your hunger away. • Track your activity on a calendar that you see everyday.

Adopt new healthy habits. Replace some of your less healthy habits with healthy ones.

 Instead of eating food from the package, take out a serving to help you manage your portion size.  Choose a designated eating place away from distractions. Enjoy your food and then when you’re done, go back to what you were doing before.  P ut on your workout clothes when you first get up or first get home from work and head out for a walk instead of turning on the television.  Bring your own healthy snack next time you visit the movies or watch the credits first. Then decide if you really want that popcorn or other snack.

28 Mark and Michelle’s healthy habits

Look at the scenarios below. Read how Mark and Michelle use the strategies to make better choices.

Mark works in a social office that likes Michelle’s job is very stressful. One of her celebrations. It seems as though each week favorite things to do when she gets home there is a party with cake, donuts, ice cream from work is sink down into her favorite chair or other sweets. Mark likes to attend the and ‘veg out’ in front of the television. She parties and enjoys the fun, but is trying to continually struggles to fit her workout in and watch what he eats. even purchased a treadmill for home to help encourage her, but has it stored away until Mark discovered that he can still enjoy the she’s ready to use it. celebrations without sabotaging his diet. If he knows there is going to be a celebration, he Michelle decided to change her environment so makes sure that he leaves room in his diet for that she’d be less tempted to just sit around and a special treat. He asks for a small portion and watch television when she got home. She moved doesn’t go back for seconds to make sure he her favorite chair into her bedroom away from the doesn’t eat too much. Sometimes, he realizes television and put the treadmill in its place. She he doesn’t even really like what is being served. now has a rule that as soon as she comes home, In those cases, he just skips the sweets and she puts her walking shoes on. socializes with co-workers. He also suggested She started subscribing to to the planning committee a healthy potluck a health magazine that she where everyone brings in healthier options such reads through while she’s as fresh fruit and trail mix. walking on the treadmill. To her surprise, walking after work really helps reduce her stress.

29 Get control of mindless eating. A food journal is one of the best ways to identify situations where you may be eating even when you are not hungry. These impulse eating sessions can contribute to excess calorie intake and weight gain. Keep your food journal nearby so that it is easy to record. Think about why you are eating. Are you bored? Are you tired? Are you stressed? Instead of reaching for that comfort food, go for a walk or call a friend. Drink some water or chew gum. Eat with awareness. Paying attention to how you eat helps you become aware of how much you eat. Think about these questions to become more aware of your eating style. }}Do you always eat on the run or when you’re driving? }}Are you a fast or slow eater? }}Do you eat what is served or pay attention to your hunger? }}Do you take large or small bites of food? }}What do you typically eat first? Vegetable, protein, starch? }}Do you go back for seconds if a food tastes good regardless of your hunger level? }}Do you wait until you are overly hungry before eating? }}Do you set aside a time and place to eat or continue what you’re doing (watching television, talking on the phone, working, etc.)

30 Did you know? My healthy habits Studies show that people who keep a food journal are more likely to lose Now, think about your own challenges. How can weight and keep that weight off. you use some of the strategies to help you succeed? What triggers you to overeat or choose less healthy foods? How can you change this behavior?

______

______

______

What habits prevent you from exercising or moving more? How can you change this behavior?

______

______

______

What can you do to create a healthy environment at home? At work?

______

______

______

What healthy habits can you adopt to help you succeed?

______

______

______

31 Lose and Win Session 5

Overcoming exercise barriers

An active lifestyle helps you achieve and maintain a healthy weight. It can sometimes be challenging to adopt new behaviors. Different barriers can keep you from your good intentions to exercise. For example, you may think, “I really should exercise, but I just don’t have time today.” It’s important to identify the things that prevent you from being active and develop ways to overcome these roadblocks. Common exercise barriers

What keeps you from being active? }}Too tired/low energy }} Lack of time }}Travel schedule }}Weather }} ______}}No support }} ______

Make time

The perception of being too busy is one of the most common reasons individuals say they don’t exercise. You may think you don’t have the time, but you can find the time if you make physical activity a priority. Think about your day-to-day routine. Are there things you could give up or ways to reschedule your day? Could you spend less time watching television? Or maybe wake up a little earlier? Could you take a shorter lunch break? Look for ways to add activity while doing other activities. }}Do jumping jacks or march in place while you’re watching television }}Walk while you catch up with friends and family on the phone }}Circle the track or field when you drop your kids off at practice }}Walk or ride your bike to run local errands

Find ways to make physical activity part of your daily life.

32 Where can you find time?

Children, work, volunteer activities, and other commitments can often get in the way of exercise. Use this chart below to help you find time to be more active. 1. Record your activities for a typical day. 2. Assign a priority to the activities (H=high: M=medium: L=low). 3. Look at the low priority activities. 4. Determine where you can substitute physical activity.

Time of Day Tasks Rank

6:00 am – 10:00 am

10:00 am – 2:00 pm

2:00 pm – 6:00 pm

6:00 pm – 10:00 pm

10:00 pm – 2:00 am

2:00 am – 6:00 am

TIP Find time in your day by organizing your time. Write down the things you need to get done. Distinguish between the things that you have to do, would like do, or things that you will do if you have time. Mark the things that need to be done the highest priority. Assign your top-priority items a specific time of the day to be completed.

Did you know? There are 168 hours in a week. If you exercised 30 minutes, six times of week, this would still leave you 165 hours for sleep, work, caring for loved ones, and other commitments.

33 Stay motivated Find support

It’s easy to be motivated when you first set goals You may feel that not everyone is supportive or start a new activity. But after time, you may of your new healthy habits. This may make it not feel as motivated. Try to reward yourself as more difficult to exercise. Instead of giving in, you reach short term goals. Think, “If I exercise challenge those that are working against you 4 days this week, I’m going to treat myself to to participate in exercise with you. Invite these ______.” Choose non-food rewards such individuals to enjoy the fun and benefits of as a manicure, a night at the movies, new workout becoming more active. clothes, a new cookbook, or other small treat. }}Find support in others that also want Other helpful hints to help you stay motivated: to make physical activity a part of life }}Remember your goal }}Start a walking club at work }}Revisit your reasons for wanting }}Meet up with neighbors that walk to change or exercise at the same time as you }}Try a new activity }}Join local fitness groups }}Mix up your exercise routine }}Find a new walking route for a change of scenery }}Train for an event such as a 5K race walk/run }}Invite others to exercise with you

Plan ahead

If you usually exercise outside, changes in weather may keep you from exercising. Too hot? Too humid? Too cold? Too wet? Plan ahead so you can stick to your exercise routine. If the weather forecast calls for rain late in the day, plan to get your activity in early in the day. Middle of summer? Try to be active early in the day before it gets too hot. Middle of winter? Plan indoor activities. Put in an aerobics DVD. Walk at the local mall. Climb the stairs at work or other indoor location.

34 Feel energized

Even the most dedicated individuals have a hard time being active when energy levels are low. Next time you feel too tired; remind yourself that exercise can actually increase your energy. If your regular exercise routine still sounds like too much, try something low key such as stretching or yoga. Or go for a short walk. It may just give you just the energy you need to keep going. Stay active on-the-go

Whether you’re traveling on business or enjoying a vacation, it can be difficult to keep your exercise Did you know? Caffeine and schedule when you’re away from home. sugar may give you a temporary Try these tips to help you be active no matter energy boost, but the effect where you go. is short lived. Instead, eat }}Always pack your exercise shoes and small frequent workout clothes meals and }}Book hotels that have fitness equipment or swimming pools snacks throughout }}Explore a new place by foot — ask about nearby safe walking routes the day to }}Plan active outings such as hiking, keep you biking, skiing, or walking tours fueled and }}Find a fitness class on the television feeling and follow along energetic }}Pack an exercise band and use it all day long. to stretch and do light exercises in your room }}Find stairs to climb or walk around the parking lot a few times

You can also do strength training exercises such as push ups, sit ups, calf raises, lunges or squats. Make sure you know the proper technique so that you do not hurt yourself. Ask a trainer at your local gym or check-out an exercise video from your local library.

35 My personal challenges with exercise

What prevents you from being more active? What can you do to overcome these barriers?

Personal barriers to exercise Ways to overcome

1.

2.

3.

What motivates you to be active?

(Examples: music, training for a race, nice weather, work-out partner, beach vacation, fit of clothes, etc.)

1.

2.

3.

36 Lose and Win Session 6

Eating healthy – in and out:

Whether you are cooking meals at home or eating out, you can take steps to eat healthy. Healthy eating checklist

 Watch your portion sizes  Eat colorful including plenty of fruits and vegetables  Choose whole grains more often than less nutritious refined carbohydrates  Read the food label to make sure you know what you are eating  Limit your intake of saturated fat, trans fat, cholesterol, sodium and sugar  Make sure your diet consists of a variety of foods  Pay attention to cooking methods; select baked, broiled, grilled or steamed dishes  Skip the heavy, white cream-based sauces, dressings and condiments

Did you know? Not all brown bread is whole wheat. Look at the ingredient list. Only bread that lists whole wheat flour is considered whole wheat bread.

37 Healthy Cooking

It is easier to eat healthy when you eat at home. That’s because you control the ingredients used and the cooking method. Try these tips to make healthier meals at home: }}Add vegetables to casseroles, soups, and stews }}Use fruit in smoothies, cereals, and baked goods }}Cook with healthier fats such as olive oil or canola oil }}Try whole wheat pasta, brown rice, sweet potatoes instead of the traditional white varieties }}Use smaller plates to keep your portion size smaller }}Use leaner cuts of meat and poultry TIP The leanest cuts of }}Include salmon, albacore tuna, trout and other fish high beef include round, chuck, in omega-3 sirloin or tenderloin. The }}Trim excess fat off of meat before cooking leanest cut of pork includes loin chops and tenderloin. } }Add fresh or dried herbs and spices instead of salt The leanest part of poultry }}Use healthy substitutions in your recipes when possible is found in the breast meat.

Healthy substitutions

Try these substitutions in some of your favorite recipes. Instead of… Use... Whole milk 1% milk, skim milk or soymilk Whole grain examples Cream Low-fat half & half Whole wheat pasta Creamed ½ can of soup and ½ can of Buckwheat pasta soups 1% milk, skim milk or soymilk Sour cream Reduced fat sour cream Brown rice Cheese Reduced fat or light cheese or Whole grain bread reduce the amount of cheese Oatmeal Mayonnaise Half of the amount or light mayonnaise Quinoa Vegetable oil Canola oil Bulgar Shortening or Butter Whole cornmeal lard Whole egg Two egg whites Whole grain cereal Salt No salt or ½ the amount

38 Eating out

You may think that it’s difficult to eat healthy when you’re eating out. It can be challenging, but if you follow the healthy eating checklist, you’re on your way. Additionally, these strategies can help you make better choices. }}Start with a vegetable based soup or salad instead of bread or appetizer }}Order an appetizer portion to help keep portion sizes small }}Order the foods you want a la carte to keep you from eating the additional foods that may come with a meal }}Ask for condiments (butter, sour cream, mayo), dressings and sauces on the side }}Don’t worry about ‘getting your money’s worth’ and focus on the savings you will get for improving your health }}Split an entrée with a friend or ask the server to box up half before bringing you the meal }}Share dessert with the table or order a bowl of fresh fruit or small serving of ice cream }}Choose water, unsweetened tea, soda water, diet soda or other non-calorie beverages }}Ask for healthy substitutions such as steamed vegetables instead of mashed potatoes or fresh fruit instead of fries }}Order simple dishes with few ingredients as these are more likely to be healthy }}Look for symbols on the menu to help you determine healthier items or ask your server for suggestions

Perhaps most importantly, plan ahead!

If you know you are going to go out for a big meal, make sure the rest of your meals and snacks are low in calories, but don’t starve yourself. You don’t want to arrive at the restaurant so hungry that you’ll eat anything in sight.

Call the restaurant ahead of time or visit their web site to see what types of healthier options are available. Think about what you will order before you arrive at the restaurant so you’ll be less tempted by unhealthy choices. Suggest another restaurant if you think you’ll have a difficult time choosing a healthy option.

39 Let’s eat

You can still eat at your favorite restaurants. Use this guide to help you make better choices when you eat out. }}Choose sauces made with tomatoes and other vegetables Italian }}Stay away from white or butter sauces }}Skip the bread basket

}}Choose steamed or stir-fry dishes }}Ask for extra vegetables with your meal Asian }}Choose steamed white or brown rice instead of fried rice }}Keep away from fried dishes and heavy sauces }}Try grilled fajitas, chicken tacos, or vegetarian dishes }}Skip the chips and cheese dip Mexican }}Order á la carte to keep portions smaller }}Stay away from fried or extra cheesy dishes and sour cream

}}Try the vegetarian pizza }}Ask for light cheese Pizza }}Choose thin crust if available }}Avoid adding fatty meats such as sausage, pepperoni; choose chicken or shrimp instead

}}Choose salads with grilled meats and low calorie dressing Fast food }}Try grilled chicken sandwiches, but skip the cheese, mayo and special sauces }}Order a kid’s size meal }}Choose sliced bread instead of rolls }}Ask for extra veggies — lettuce, tomato, the works Delis }}Leave off the cheese and mayo }}Limit mayo based salads such as chicken salad, tuna salad, egg salad, and pasta salad

}}Use an entrée plate for your salad and a salad plate for your entrée }}Choose plenty of fresh vegetables and fruits Buffets }}Look for grilled, baked, or broiled meats }}Avoid creamy and fried foods }}Don’t go back for seconds

40 Did you know?

Cooking at home is often less expensive than eating out. You may think you don’t have time to cook. Try making meals ahead of time and place in the freezer. Next time you need something fast, just heat and serve. You’ll likely save time and money too.

My healthy eating plan

Three things I will do to help me eat healthier at home:

1.

2.

3.

Three things I will do to help me eat healthier when I eat out:

1.

2.

3.

41 Lose and Win Session 7

Stress management and problem solving

Sources of stress are everywhere — including worries about finances, jobs, relationships or the future. No matter what causes the stress, the results are much the same. Stress can weaken the body’s immune system, may worsen or contribute to some health conditions, or get in the way of you meeting your weight goals.

Don’t let stress keep you from your goals. Stay on track: }}Know how you react to stress }}Think and plan ahead to reduce stress }}Identify the things that cause }}Learn how to better cope with stress you stress

Some forms of stress may be out of your control, such as the illness of a loved one. But other things you can control. For example, instead of saying yes to everything and everyone, you can prioritize the things in your life that are most important to you and only commit to those activities. Sometimes you may recognize the signs of stress before you even realize you are stressed. Once you recognize the things that cause stress, you can make a plan to reduce that stress.

What makes you feel stressed? }}Worries about money or finances }}Your job }}Worries about your children or family }}Problems in your relationships }}A sick family member or friend }}Your health

42 Identifying stress Healthy ways to deal with stress

Identifying stress early can help keep it from Even though you can reduce your stress by using becoming a bigger problem. Do you know how some of these techniques, it will be hard to avoid to tell when you’re stressed? What happens stress all the time. Having healthy ways to cope when you feel stressed? with or manage stress is important. }}Get headaches Breathe deeply. Take a slow, deep breath, hold }}Have a bad temper it for five seconds, and then slowly exhale. As you }}Can’t sleep exhale, feel the stress flow out of your body. }}Feel tired all the time Take a mental health break. Devote some }}Feel sad and down time each day to something you like to do, such as reading, listening to music, talking with a }}Want to eat constantly friend, or taking a walk — even 10 to 30 minutes }}Don’t want to eat at all can make a difference. }}Stomach is upset Be good to your body. Regular exercise can }}Want to be alone help direct your attention away from daily stress. }}Drink or smoke more Eating a low-fat, low-sugar diet with plenty of fruits and vegetables can boost your physical and }}Become a couch potato mental health as well. }}Can’t get anything done

Tips to help you reduce stress: }}Manage your time by }}Think about the good things staying organized in your life }}Share some of the work }}Go for a walk or get your load with others body moving }}Set goals you can reach one }}Accept things you cannot change step at a time }}Reach out to people for help or just to talk }}Try not to get upset about things that do not matter

43 Problem solving to reduce stress

Another stress reducing strategy is problem solving. There are five general stages involved in the process of problem solving: 1. Recognize that problems are normal. 4. Make a decision. 2. Define the problem. 5. Take action. 3. Develop possible solutions.

Problematic situations are part of normal everyday life. Sometimes you may feel that a problem cannot be solved. It is important to look at all aspects of a problem before giving up on a solution. Example: Let’s say you feel so stressed that you have no energy left at the end of the day to maintain your exercise routine. The problem may be that you are not exercising, but it is important to look at all the aspects of the problem.

What is causing your stress? }}You are continually given new tasks at work and not sure what to do first. }}You have different views from your manager on how to complete a task that often causes tension. }}You participate in many committees and attend meetings keeping you from your work.

You also want to ask, “Are there other reasons I’m not able to stick to my exercise routine?” }}You have primary responsibility for caring for children so are responsible for feeding, bathing, transporting, and helping with homework; and that takes time. }}You go to bed late and get up early so always feel tired. }}You are so hungry that you want to eat dinner first, but then you are too full and too tired to exercise. }}Sometimes you plan to go to the gym after work, but then something comes up.

44 Next Steps: Develop a solution, weigh your options and act

Once you’ve clearly defined all aspects of the problem, you’re ready to develop some solutions. This is your opportunity to brainstorm. Write down all the possible solutions even if they seem unrealistic. List all the pros and cons and weigh your options. Then, make a decision and follow through.

Possible solutions Pros Cons Ask manager to help prioritize Could result in reduced Only a partial solution when given new projects workload and less stress

Talk to your manager May help develop a better May be difficult to do about conflicts working relationship

Need income; cause Quit job Eliminate work stress financial stress

Give up voluntary Feel like I would be letting Would free up time extra-curriculum activities people down

Could be a better Could increase tension Ask to be re-assigned work situation with manager

Ask spouse to help more with Spouse also has Would free up time kids busy schedule

Go to bed 60 minutes earlier Would feel more rested May be difficult to do

Less likely for things to get Work out in the morning Don’t like to get up early in the way

Would need to make Have a snack in the afternoon Would feel more energetic room in diet

Plan family activities or go Good way to get exercise and Spouse may push back for a walk after dinner still spend time with family

After you have selected and tried your solution(s), determine if it worked. If not, choose another solution(s). Don’t give up. You can succeed.

45 Activity: Problem solving

Pick a problem related to your weight loss efforts. Follow the five stages of problem solving: 1. Recognize that problems are normal.

2. Identify and define the problem

Clearly identify the problem: ______List all components of the problem:

______

______

______

3. Develop possible solutions and list the pros and cons Possible solutions Pros Cons

4. Weigh the options and make a decision.

5. Carry out the solution. Remember to re-evaluate the problem. If the solution you chose is not effective, choose another solution.

What strategies will you use to deal with stress?

______

______

______

46 Lose and Win Session 8

Staying positive

Do you ever feel frustrated with your weight loss efforts? Do you find yourself thinking negative thoughts? Do you ever feel like you want to give up? It’s common to have these negative thoughts, but you can succeed. }}Retrain your brain to change negative thoughts into positive ones. TIP Aim for a realistic }}Focus more on developing healthy eating and exercise habits instead of your weight. weight loss goal of }}Be realistic. Set goals that are reachable. Don’t expect 1 – 2 pounds per week. the unexpected from yourself. Just a 10% decrease }}Don’t give up. Remind yourself that you can succeed no matter how difficult it may seem. in weight can lower your } }Think about your efforts. What could you do differently risk for certain diseases for better results? }}Remind yourself daily on why you want to succeed. and illnesses. What’s your motivation?

Keep expectations realistic

If you have goals that are too hard to reach, you will only feel disappointed and frustrated if you don’t succeed. Try not to think about your longer term goals. Instead, focus on getting through one day a time. By setting short-term goals you will achieve long-term success. Find a diet and exercise routine that works for you and your lifestyle. Learn to eat and exercise in moderation. For instance, it’s not very realistic to say that you’ll never eat sweets again. Instead, your healthy eating plan should allow you to occasionally eat a few of your favorite, less healthy foods. Likewise, exercising for hours a day is not realistic. Plan an exercise routine that fits your lifestyle and fitness level. Start out slow and build up to your goal so that you don’t overdo it or get discouraged.

47 Retrain your brain

Learn how to turn those negative thoughts into positive ones. Avoid extreme thinking. For example, instead of thinking, “I ate that piece of cake. I’ve blown it. I might as well forget it. I’ll never succeed;” say to yourself, “I ate that piece of cake and really enjoyed it. I’m proud of myself for only eating one piece. I’ll make sure that I eat a little less at dinner to stay within my daily calorie range for the day.” Turn these negative thoughts into positive ones. Negative thought Think again “I always eat too much. “I ate too much today. I need to go for an extra long walk and I’ll always be overweight.” remember that tomorrow is another day.”

“I’m not losing as much “Wow. Jen has really lost a lot of weight, but I’ve lost weight too and weight as everyone else. am feeling good. Maybe I’ll talk to Jen about what she’s doing and I’m a failure.” see if it is something I can do too.”

“I just can’t get up in the “This is a lot harder than I thought it was going to be, but I know morning to exercise.” I can do it. Maybe I’ll ask someone to meet me so I’ll be more likely to exercise if someone is counting on me.”

“There’s no way I can eat “I can still eat healthy and exercise on vacation. I’ll just choose healthy and exercise while healthy menu items and focus on walking a lot. Then I’ll feel I’m on vacation. I’ll just completely recharged after vacation — healthy eating, exercise, have to start again when adventure, and rest.” I get back.”

“If I make another mistake, “I know I can do this. I just need to try a little harder. I’m going I should just give up.” to have a plan in place so that next time I’m tempted, I can make better choices.”

“I gained a few pounds. “I know that set backs are normal and that I can’t be perfect. I’m never going to reach What can I do to increase my efforts?” my goal.”

48 No excuses

Many people rationalize their unhealthy choices. Do you use any of these excuses? }}“I have been good all week; indulging for one night isn’t going to hurt.” }}“After the day I’ve had, I deserve to skip my workout.” }}“It’s not fair to my family if I don’t buy the treats I normally do.” }}“Everyone else is eating it. It will look funny if I don’t.” }}“I can always do double tomorrow if I skip my exercise today.” }}“I’m going to offend the cook if I don’t try everything and have seconds.” }}“As long as I eat a little less, I won’t have to exercise.”

Think of an argument against your excuses and stick to your plan. Instead of … Think … “I have been good all week; indulging “I have been good all week. Why give up now?” for one night isn’t going to hurt.” “After the day I’ve had, I deserve to “After the day I’ve had, I can’t imagine skipping my skip my workout.” workout. I need to burn off some steam and feel energetic for my family when I get home.” “It’s not fair to my family if I don’t buy “My family deserves the best. In our house, we eat healthy the treats I normally do.” foods and set good examples for others. I don’t want my children to struggle with weight like I have.”

My top excuses or rationalizations:

______

______

______What I’ll say to myself instead:

______

______

______

49 Be honest with yourself

If you’re not reaching your goals, ask yourself why. }}Am I keeping a journal of everything that I’m eating and tracking my exercise?

}}Am I eating smaller portions and trying to stay within my daily calorie range?

}}Am I mindful of everything that I am eating?

}}Am I getting enough activity each week?

}}Do I have a plan in place to help me eat healthier and exercise more?

}}How often do I stick to my plan?

}}Am I able to overcome the barriers that keep me from succeeding?

}}Am I making my new lifestyle a priority in my life?

}}Have I adopted healthy habits that help me reach my goal?

}}Have I reached out for support from my family and friends when I need it?

}}Am I letting self-defeating thoughts get in my way of success?

}}Do I try to problem solve to help me through challenging situations?

}}Have I identified the things that trigger me to make less healthy hoices?c

}}Do I continually remind myself of why I want to succeed?

50 Think about your responses to these questions.

Have you met your goal? Do you need to refocus your goals?

______

______

What continues to be a challenge for you?

______

______

What changes can you make to help yourself succeed?

______

______

Who can you reach out to for support when you need it?

______

______

Why do you want to succeed?

______

______

}}Welcome changes, but know Success! they are not always easy Keep these things top of mind as you }}Lean on family and friends continue your weight journey. for support }} You can succeed! }}Keep your goals within reach }}Small changes really add up }}Always remember your motivation }}Take it one step at a time }}Track your progress }}Set backs are normal }}Celebrate your success along }}Stay positive the way

51 Lose and Win Appendix

Healthy tips 53

UnitedHealthcare Resources 77

Other Resources 79

Food & activity journal – sample template 81

Food & activity journal – example 82

My weight tracker 83

Healthy recipes 84

52 Lose and Win Tip of the week

Plan ahead

With a little planning, it’s easy to eat healthy and be active. Try these tips to help you get started. }} Schedule physical activity as part of your day — in the morning, at lunch, after work, or any time that works for you }}Lay out your excercise clothes and sneakers the night before or pack a gym bag for after work, so you’ll be ready to go when you wake up }}Pack your lunch for the next day the night before so you can just grab and go. Same goes for breakfast if you eat on the run. }}Go to bed and get up 20 to 30 minutes earlier so that you will have time to eat breakfast, pack lunch, or go for a quick walk }}Cook several meals on the weekends and store in the refrigerator or freezer for easy, quick weekday meals }}Always have healthy snacks around — at the office, in your car, at home — so that you’re less likely to choose unhealthy foods when hunger strikes }}Think ahead about what you will order before you get to the restaurant avoiding temptations

53 Lose and Win Tip of the week

Move to your own groove

Physical activity is an important component of any weight loss program. The more you move, the more calories you burn. You don’t have to go to the gym or buy expensive equipment to move more, just find something you enjoy. Whether you choose to dance, walk the dog, garden, bike, or do yoga — have fun! Ten ways to burn 150 calories* 1. Bicycling 5 miles in 30 minutes 2. Climbing stairs for 15 minutes 3. Dancing for 30 minutes 4. Gardening for 30 to 45 minutes 5. Jumping rope for 15 minutes 6. Running 1.5 miles in 15 minutes 7. Swimming laps for 20 minutes 8. Walking 2 miles in 30 minutes 9. Cleaning the house for 35 to 40 minutes 10. Active playing with children for 30 to 35 minutes

We recommend that you talk to your doctor before beginning a physical activity routine. * The actual calories you burn may vary based on your sex and weight.

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Skip the second helping, but don’t skip meals

You may think that skipping meals is a good way to reduce calories, but this strategy can often backfire. That’s because when you are really hungry, you’re more likely to make unhealthy choices and overeat. Plus, your body needs constant energy in the form of calories to run efficiently. Instead of skipping meals, eat smaller portions and lower-fat foods to reduce calories. Try eating smaller meals throughout the day to keep your hunger away. Sample meals Sample 1 Sample 2 Sample 3 8:00 am Oatmeal with almonds, One whole egg and Frozen waffle with raisins and honey one egg white on peanut butter and whole wheat toast banana 10:30 am Apple or banana Dried fruit with nuts Low-fat yogurt with berries 12:30 pm Vegetable soup with Slice of veggie pizza Green salad with tuna or turkey sandwich on chicken, whole grain whole grain bread crackers 3:00 pm Carrot sticks, whole Apple with peanut Hummus, pretzel sticks, wheat crackers, butter and celery low-fat cheese slice

6:30 pm Spinach salad with Shrimp and Turkey and low-fat Swiss grilled chicken, pasta vegetable stir fry burger on whole wheat and broccoli with brown rice bun with cucumber and tomato salad 8:30 pm Graham crackers with Low-fat frozen Popcorn glass of skim milk yogurt with chocolate chips

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Find support

As you reach for your goals, you may find that you are changing many of your current behaviors. These lifestyle changes may affect those around you. Some may be more supportive than others. For instance, some families may support your decisions but not want to change themselves. Think about who you rely on for support — family members, friends, co-workers, others? Are they supportive of your new lifestyle changes? It can be more difficult to change without a strong support system. Find a good support system and let others know how they can support your healthy lifestyle. Ways to help me eat healthy and move more }}Choose and eat healthy foods with me }}Go for a walk with me or ask me to do other physical activities with you }}Don’t tempt me with less healthy foods as a reward or gift }}Plan social events around being active }}Don’t offer me second helpings }}Encourage me to cook or try new foods }}Help me with my other responsibilities so I can prepare healthy foods and be more active }}Encourage me to go for a walk when I’m feeling stressed or overwhelmed }}Praise my efforts to change

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Stay motivated

You likely have noticed how important motivation is in helping you reach your goals. As time goes by, you may find that your motivation is not as strong as it was in the beginning. Use some of these techniques below to help you stay focused and energized. }} Write down the reasons why you want to achieve your goal and post it where you can see it on a daily basis }}Stay aware of the benefits you’ve achieved so far }}Recognize and celebrate your successes, no matter how small }}Come up with a saying that helps you stay motivated and repeat it to yourself regularly }}Set short term goals to keep you motivated. Keep them realistic and obtainable, but challenging. }}Add variety to your routine. Take a healthy cooking class or sign up for a race. }}Tell people about your goals so they can help you stay motivated

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Re-think your drink

Are you drinking your calories? These calories can really add up. You don’t have to give up your favorite beverages, just be sure to count the calories you are drinking. Try switching to low- or no-calorie beverages or a smaller size if you’re trying to cut calories. And remember to drink plenty of water, the natural zero-calorie beverage.

Calories Instead of … Try … saved Breakfast 1 cup whole milk on cereal 1 cup of skim milk 60 on cereal

Mid-morning 20 oz of orange fruit drink 8 oz of 100% orange juice 176

Lunch Large sweet tea Large low-calorie 209 sweet tea Afternoon Medium specialty Medium coffee with Tbsp 140 coffee-drink of cream and sugar packet

Drive home 12 oz can of regular soda 12 oz can of diet soda 135

Dinner 8 oz glass of red wine 4 oz glass of red wine 98

Total Calories Saved 818

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Manage stress

Almost everyone experiences some sort of stress on a regular basis. Whether it’s driving in traffic, arguing with a loved one, or having too much to do; life can be pretty stressful. Did you know that stress can prevent you from reaching your goals? Think about what happens to your eating habits and exercise schedule when you’re stressed. Are you able to stay on track? Learn strategies that help you better manage and deal with stress. Try these stress-reducing techniques: }}Take a few deep breaths to relax your muscles }}Exercise — go for a walk and move your body to release excess energy }}Don’t get overwhelmed — practice saying ‘no’ to things that are not as important to you }}Think about stressful situations and strategize ahead of time about how to handle them }}Clean your house or your desk to feel more organized and in control }}Eat nutritious meals and get plenty of sleep }}Practice yoga or meditate }}Share some of your responsibilities or work load with others }}Reach out to people for help or just to talk }}Try not to get upset about things that do not matter as much }}Keep an upbeat attitude and focus on the good things in your life

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Stay on track

Change is never an easy process. Yet, it seems so easy to fall back into old habits. Relapses are common. Don’t let set-backs sabotage your efforts. Stay positive and pick up where you left off. Transition negative thoughts into positive ones and keep going strong.

Negative thought Think again “I’ll never be able to this. This is too hard.”  “It may not be easy, but I can do this.”

“I only have 10 minutes to exercise — why bother.” “A quick walk will help me feel energized. Plus it’s better to do something than  nothing.”

“I just ate an entire bag of cookies. I might as well eat “I wish I wouldn’t have eaten that entire the fries and pizza, too.” bag of cookies, but I can still eat healthy  the rest of the day and get back on track.”

“I can’t believe she lost so much weight when I’ve barely “If she can lose that much weight, so can lost any. I must have bad I. It may just take me longer. As long as genes so there’s nothing I  I’m headed in the right direction, I’m on can do about it.” the right track.”

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Small changes = Big results

Original Better choice Healthy alternative

Breakfast

Multigrain frozen waffle, Sausage, egg, & cheese Egg & cheese English natural peanut butter, biscuit; large orange juice muffin, small orange juice fresh blueberries

Snack

Small coffee with cream Low-fat string cheese Large mocha coffee drink & sugar, granola bar with apple, hot tea

Lunch

Double cheeseburger, Regular hamburger, Turkey sandwich on whole large fry, large small fry, side salad, wheat bread, side salad, regular soda small diet soda small diet soda

Snack

3 bite size candy 2 graham crackers, King size candy bar bar pieces 2 pieces of dark chocolate

61 Original Better choice Healthy alternative

Dinner

Caesar salad, chicken Garden salad, chicken & broccoli pasta with & broccoli pasta with Shrimp & veggie stir fry, white sauce, two dinner marinara red sauce, brown rice rolls with butter one dinner roll

Dessert

½ pint low-fat Yogurt cup with ½ pint ice cream frozen yogurt half banana

Total calories & fat

Calories: 4,291 Calories: 2,670 Calories: 2,160 Fat (g): 257 Fat (g): 88 Fat (g): 61

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Stocking a healthy kitchen

Include these items in your grocery cart and you’re sure to have healthy foods to choose from all week long.

Fresh Produce Grains Frozen foods  Apples  Whole wheat bread  Berries  Bananas  Oatmeal  Corn  Lemons  Brown rice  Broccoli  Limes  Pasta  Green beans  Other fruit in season  Quinoa or couscous  Peas  Carrots  Whole wheat crackers  Multigrain waffles  Celery  W hole wheat or corn  Veggie pizza  Onion tortillas  Shrimp  Mushrooms  Tilapia  Broccoli Canned foods Lean Protein  Garlic  Canned tomatoes  Peppers  Tomato sauce  Chicken  Zucchini  Black beans  Sliced turkey  Potatoes  Garbanzo beans  Ground turkey  Sweet potatoes  Kidney beans  Pork loin  Lettuce  Tuna  Flank steak  Spinach  Salmon  Salmon  Tomatoes  Coconut milk  Eggs  Other veggies in season  L entils and other  F resh herbs (cilantro, dried beans parsley, basil)

63 Low-fat Dairy Staples  Low-fat yogurt  Salsa  Low-fat sour cream  Natural peanut butter  Soy milk  Flour  Skim milk  Brown sugar  Low fat Swiss cheese  Honey  Feta cheese  Butter  P art skim mozzarella  Olive oil cheese  Canola oil  Cottage cheese  Low-fat cooking spray  String cheese  Balsamic vinegar  White vinegar Spices  Tea  Chili powder  Ketchup  Cumin  Light mayo  Adobe seasoning  Low-sodium soy sauce  Italian seasoning  Mustard  Curry  Light salad dressing  Oregano  Salt  Paprika  Pepper  Cinnamon  Raisins  Molasses

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Include these 10 foods in your diet

Want to improve your health and help fight disease? Having a nutritious diet is the first step in the right direction. In general, fruits, veggies, beans, fish, nuts and whole grains should be the cornerstone of any health eating plan. The following 10 foods fall into one of thee categories. They are particularly rich in certain nutrients, such as healthy fats, fiber and/or antioxidants. Add them to your shopping list, then serve them to your loved ones on a regular basis.

1. Avocados

Benefit: Many people avoid them because they are high in fat. Avocados can help reduce cholesterol, and decrease the risk of cancer and diabetes. They also contain antioxidants. Nutrients: Vitamins E, C and B6, potassium, fiber, vitamin K and folate. Recipe tip: Spread on toast and melt low-fat cheese on top. Add sliced tomato.

2. Apples

Benefits: Apples are loaded with antioxidants. They have vitamin C, which keeps your blood vessels healthy and helps you absorb iron. That means a reduced risk of cancer and heart disease, especially if you eat the skin. Nutrients: Fiber and vitamin C. Recipe tip: Chop and toss into a green salad.

65 3. Berries 5. Salmon Benefits: All berries are highly nutritious. Benefit: Try to eat at least two fish meals Eating blueberries regularly may improve per week, especially wild salmon, herring short-term memory and slow the aging and sardines. They provide the most process. They may also help people with heart-healthy omega-3 fats. Eating fish many diseases, including Alzheimer’s, helps cut your risks for heart disease, cancer, Parkinson’s, diabetes and heart disease. Alzheimer’s, stroke, diabetes and arthritis. Studies show that blueberries fight cancer It may also help with depression. better than other fruits. Nutrients: B vitamins, phosphorus, protein, Nutrients: Fiber, vitamin C, vitamin K selenium and omega-3 fats. and manganese. Recipe tip: If possible, choose wild salmon. Recipe tip: Mix with yogurt or cottage It is less likely to contain chemicals like cheese. Add a small handful of crushed nuts. mercury. Brush fish with a mixture of orange juice and orange marmalade. Bake until done. 4. Broccoli 6. Beans (includes beans, split peas Benefit: Broccoli is part of a family that and lentils) includes spinach, cabbage, cauliflower, Brussels sprouts, kale and collard greens. It is highly Benefits: Beans provide energy that lasts for nutritious and may help prevent diabetes, hours. They are high in fiber, which can lower heart disease and some cancers. your risk for heart disease and help control your blood sugar. They also may help fight Nutrients: Calcium, potassium, folate, cancer. All legumes — especially soy — are fiber, iron, magnesium, phosphorus, important in vegetarian diets because they are potassium, B vitamins, vitamin C, vitamin K high in protein. and manganese. Nutrients: Fiber, vitamin B6, folate, Recipe tip: Sauté with a small amount of manganese, protein, copper, iron, magnesium, olive oil, garlic and chicken broth. phosphorus, potassium, thiamine, calcium and zinc. Recipe tip: Add rinsed, canned beans to your favorite salad.

66 7. Spinach 9. Tomatoes

Benefits: Spinach is loaded with disease- Benefits: Tomatoes are known for containing fighting antioxidants that help fight heart lycopene, a powerful antioxidant that protects disease and cancer. Overcooking spinach against cancer. Tomatoes are also rich in other can decrease some of the nutrients including antioxidants including vitamin C and A that vitamin C. However, cooked spinach provides help promote heart health. a concentrated amount of other nutrients Nutrients: per serving. Vitamin C, vitamin A, vitamin K, Nutrients: Vitamin C, folic acid, vitamin K, potassium iron, fiber and calcium Recipe tip: Slice, lightly Recipe tip: Use spinach instead of lettuce sprinkle with part-skim to salads and sandwiches or add to soups, mozzarella and broil casseroles or macaroni & cheese. until cheese melts. Top with fresh basil and serve 8. Walnuts/Almond as a healthy appetizer. Benefits: These nuts are packed with 10 Eggs nutrients. They’re also good for your heart. The monounsaturated fat in almonds can help Benefits: Eggs are a great source of protein lower your cholesterol if you substitute them for only 70 calories. Eggs contain choline that for other fats. Walnuts have small amounts is particularly important for brain function of omega-3 fat. Although nuts are high in and also reduces inflammation. fat and calories, they can actually help with Nutrients: weight loss. Their protein, fiber and healthy Selenium, iodine, vitamin B2, fats provide a feeling of fullness, which can protein, phosphorus, vitamin B5, vitamin B12 keep you from overeating. and vitamin D Recipe tip: Nutrients: Magnesium, vitamin E, fiber, Hard-boiled eggs are fun to eat riboflavin, magnesium, iron, calcium and and easy to pack for on-the-go lunches. Start vitamin E. or end the day with a huevos ranchero. Add chili peppers to scrambled eggs and serve with Recipe tip: Toast a whole-grain English black beans and corn tortillas. muffin and spread with low-fat cream cheese. Top with a handful of crushed walnuts or slivered almonds.

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Fiber facts

A fiber-rich diet may help protect against heart disease, stroke, diabetes, cancer, diverticulosis, constipation and even weight gain. That’s why it is important to get the 25 – 35 g of fiber a day.

Fiber rich foods

Fruits, vegetables, beans, peas, lentils and whole grain provide fiber. Try these tips to include more of these foods in your daily diet: }}Add grapes, mandarin oranges, raisins, chick peas and red onions to a salad TIP When you increase }}Puree veggies in a blender and add to soups. fiber in your diet, there are }}Blend fruits or veggies with yogurt and fruit two rules to remember. juice for a breakfast smoothie. First, increase fiber }}Pop a bag of frozen veggies into the microwave gradually to allow your body or heat on the stove. time to adjust. This reduces bloating and gas. Second, } }Add vegetables to casseroles, mashed potatoes drink more fluids to help and macaroni & cheese keep the body fluids }}Make lentil or bean soups a frequent meal moving. Too much fiber }}Try hummus, a chickpea-based spread, on without enough fluids may a whole-wheat pita or as a vegetable dip cause constipation. }}Opt for brown rice, whole wheat pasta, sweet potatoes instead of the traditional white varieties }}Snack on popcorn instead of pretzels or chips }}Use oats as a casserole fillers and add to baked goods }}Try grains — like quinoa, bulgur or barley — for something different

68 Types of fiber

All fiber-rich foods contain soluble and insoluble fiber, although one type usually dominates. }} Soluble fiber absorbs water like a sponge, forming a gel-like substance. This helps lower your risk of heart disease. Soluble fibers are found in fruits, vegetables, dried beans, peas, lentils, oats and barley. }}Insoluble fiber acts like a broom, sweeping away potentially cancerous substances. Insoluble fiber also relieves constipation. Wheat bran, which is found in bran cereals and whole-wheat bread, is rich in insoluble fibers. Other sources are brown rice, fruits and vegetables.

What is “functional fiber?”

These are non-digestible carbohydrates that are isolated from foods and then added to products to up their fiber content. You may recognize the names maltodextrin, polydextrose, inulin and cellulose. These pop up in the ingredient lists of foods like breads, yogurt and even ice cream. They are different from dietary fibers, which occur naturally in fruits, vegetables, beans/legumes and whole grains. Yet, they are all lumped together on the label under “fiber.” Although they are safe, it is too soon to say whether these functional fibers have any real benefit. Most studies have been done on people who eat dietary fiber, not functional fiber. On the other hand, fruits, veggies, beans and 100 percent whole grains have a host of other important vitamins and minerals that contribute to overall health. Eat plenty of these fiber rich foods to make sure you get the benefits.

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Cholesterol: Different than Fat

Cholesterol is a fat-like substance, but it’s not a fat itself. Like fat, cholesterol is important for healthy body function. Cholesterol is a part some hormones and helps the body digest and absorb fat. It also helps the body make vitamin D, an important bone building nutrient. However, too much cholesterol can be bad for the heart. Cholesterol is naturally produced in the body, but also comes from the foods we eat. All animal food sources contain cholesterol including eggs, meat, poultry, fish, and dairy products. Cholesterol Cholesterol Foods (mg) Foods (mg)

3 oz. ground beef 76 1 cup whole milk 33

3 oz. roast beef 88 1 cup skim milk 4

3 oz. pork loin 68 1 oz. cheddar cheese 29

3 oz. beef liver 331 1 oz. part-skim mozzarella 16

3 oz. chicken 74 1 cup ice cream 52

3 oz. canned tuna 25 1 cup frozen yogurt 16

8 large shrimp 160 1 medium croissant 62

2 hotdogs 47 1 muffin 44

1 egg yolk 213 1 pastry 49

1 tbsp butter 31 1 slice cake 32

70 Good and Bad Cholesterol Cholesterol Ratio You’ve probably heard the terms ‘good’ or ‘bad’ cholesterol levels, but may not understand what that means. There are different types of cholesterol in Blood cholesterol the blood that have different functions. ratios can also be important risk LDL is the ‘bad’ cholesterol. High levels of LDL circulating in the blood can indicators for heart lead to clogged arteries that increase the risk of heart attacks, stroke or other disease. To lower heart problems. your risk, keep total HDL, the ‘good’ cholesterol, works to remove excess cholesterol from the body. cholesterol/HDL below 4.2 and LDL/ Know your numbers HDL less than 2.5. Total Cholesterol: A good total cholesterol level is below 200mg/dL. LDL Cholesterol: Your LDL level should be below 100mg/dl. Higher levels of LDL increase your risk for heart disease. HDL Cholesterol: High levels of HDL cholesterol are better. Men should strive for 40mg/dL or higher. Women’s HDL should be 50mg/dL or higher. An HDL cholesterol of 60mg/dL or higher gives some protection against heart disease.

Lower your cholesterol }}Eat a healthy diet • Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day. • Eat foods that are low in cholesterol including plenty of fruits, vegetables, grains and beans • Eat no more than four egg yolks in a week • Minimize organ meats such as liver • Look for leaner meat, fish, poultry and low-fat dairy foods • Check food labels to find foods that are low in cholesterol or cholesterol-free • Eat soluble fiber including oats, nuts and apples }}Exercise to help increase your ‘good’ cholesterol }}Don’t smoke }}Achieve a healthy weight

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Why Whole Grains

You’ve probably heard it from the experts, ‘Eat more whole grains for good health’ but did you ever wonder why? Eating whole grains as part of a healthy diet can help lower your risk for certain diseases and health conditions. That’s because whole grains are a good source of dietary fiber. Health benefits of dietary fiber include: }}Reduce blood cholesterol levels }}Reduce risk for coronary artery disease Did you know? } }Reduce constipation All carbohydrates — }}Reduce diverticulosis simple and complex, }}Help achieve and manage a healthy weight whole grains, refined What are whole grains? grains and sugar — have the same amount of Like other grains, whole grains are complex carbohydrates calories. Although that are low in fat and good sources of vitamins and whole grains contain minerals. However, whole grains are less refined containing more fiber and even better for you. Fiber-containing foods fiber and provide health have many health benefits and help provide a feeling of benefits, they don’t fullness with fewer calories. contain fewer calories.

72 Examples of whole grains }}Brown rice }}Muesli }}Whole wheat sandwich }}Buckwheat }}Whole grain barley buns and rolls }}bulgur (cracked wheat) }}Whole grain cornmeal }}Whole wheat tortillas }}Oatmeal }}Whole rye }}Wild rice }}Popcorn }}Whole wheat bread }}Whole wheat }}Whole wheat crackers cereal flakes }}Whole wheat pasta

Finding whole grains

Read the food label to help you choose whole grains. Look for the word “whole” on the package. Try to choose items with at least 3 grams of dietary fiber per serving. Choose foods that name of the following ingredients first on the label: }}Brown rice }}Oatmeal }}Whole rye }}Bulgur }}Whole-grain corn }}Whole wheat }}Graham flour }}Whole oats }}Wild rice

Eat more whole grains

Try these tips to add more whole grains to your diet: }}Add beans to soups and salads }}Try new grains like quinoa, barley or wild rice with stir fry }}Make sure cereal and bread purchased has at least 3g of fiber }}Use brown rice or whole wheat pasta in casseroles }}Add oats to cookies, muffins and other baked goods }}Select popcorn as an afternoon or after dinner snack

Don’t be fooled Foods labeled with the words multi-grain, 100% wheat, cracked wheat, seven-grain or bran are usually NOT whole-grain products. Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain.

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The Skinny on Fat

Fat is a major nutrient in the diet and is essential in the diet for good health. Fat helps us maintain healthy skin, absorb fat-soluble vitamins, regulate body functions, serve as a protective cushion for vital organs and provide an energy reserve. In the foods we eat, fat provides flavor and helps us feel full after eating a meal. It’s okay to have some fat in your diet, up to 20 – 30% of your total calories. But, eating a high fat diet can lead to weight gain, heart disease and other health issues.

Sources of fat

Fat is in many of the foods that we eat. Some fats we add to foods when preparing and some fats are found naturally in food. Added fat: Butter, margarine, vegetable oils, salad dressings, mayonnaise and many other sauces add fat to the meals that we eat. Fats are also mixed into processed foods that we eat such as cakes, chips, crackers, and deli meats. The amount and types of fat found in these foods vary, but the fat calories can add up quickly depending on how much you eat. Naturally occurring fat: Fat is found in many good sources of protein, such as red meat, chicken, turkey, cheese, nuts, and full or partial-fat dairy products.

74 Not all fats are equal

There are many types of fat in the foods we eat. Eating too much of some types of fat can increase your chances of having heart problems. For example, saturated and trans fat have been linked to heart disease and high cholesterol levels. On the other hand, monounsaturated and polyunsaturated fats may help lower the risk of heart disease. Saturated fats are mostly hard or solid fats. They are the main fats found in foods from animals including: }} Fatty meats ­— ribs, ground beef, steak, barbecue, salt pork, and fatback }}Processed meats — bacon, sausage, bologna, and hot dogs }}Cheese }}Whole milk }}Ice cream }}Cream }}Butter }}Lard

Hydrogenated fat is made during the process that turns liquid vegetable oils into solid fats like hard stick margarine and shortening. This type of fat contains trans fats. Many of the prepackaged foods contain hydrogenated fat including: }} Processed foods — cakes, cookies, crackers, chips }}Fried foods and biscuits from fast food places and restaurants }}Hard stick margarine }}Shortening Fat calories add up quickly That’s because fat provides 9 calories per gram, more than double the 4 calories per gram from carbohydrates and protein.

75 Monounsaturated and polyunsaturated fats are better for your heart. These are softer, more liquid fats found in plant foods and some kinds of oily fish including: }} Vegetable oils — olive, canola, peanut, corn, soybean and safflower }}Fish — salmon, mackerel, and tuna }}Peanut butter and other nut butters }}Nuts — almonds, pecans, peanuts, and walnuts Omega-3 fatty acids }}Avocado are a type of polyunsaturated }}Olives fatty acids that help reduce inflammation and protect against Keep it simple heart disease and certain types Many people are confused about fats, what type and how of cancer. Omega-3s are found much to eat. Reducing your overall fat intake is a great way walnuts, ground flax seeds and to eat fewer calories and make sure that you get less saturated and trans fat. Try these tips to reduce the fat in your diet: in seafood such as mackerel, }}Have salad dressing on the side and use as a dip albacore tuna, salmon, sardines, }}Cut fat off meats and lake trout. Supplements are }}Remove skin from chicken and turkey another source of omega-3s, but }}Choose skim, low-fat, or 1% dairy products food provides a better source of }}Remove some of the cheese from deli sandwiches these important fats. Remember }}Use mustard, ketchup, salsa or other low-fat that it is important to talk to your condiments instead of mayonnaise doctor about any supplements }}Choose baked foods over fried that you are taking. }}Keep food simple without a lot of sauces or gravies }}Choose leaner cuts of meat

How can you lower the fat in your diet? List three ways you will cut the fat:

1. ______

2. ______

3. ______

76 Lose and Win UnitedHealthcare Resources*

Nutrition Exercise Healthy recipes Fitness demos

Try one of the healthy recipes; Learn how to properly do strength accessed in the ‘Healthy Eating’ section exercises such as squats, crunches, calf under ‘Lifestyles’ on the ‘Health & raises, lunges, and more; accessed in the Wellness’ homepage ‘Fitness’ section under ‘Lifestyles’ on the Personal health record — Health & Wellness homepage Calorie tracker Personal health record — Walking tracker Keep track of daily calories by entering calories consumed throughout the day; Record walking minutes or steps and accessed from the myuhc.com homepage use the tracker to visualize your progress; myuhc.com Online health coach: Nutrition accessed from the homepage Calories burned calculator Enroll in the nutrition program to learn how to plan healthy meals and view Use this tool to calculate how many calories nutrition related information, tips and are used during certain types of physical interactive tools; accessed from the Health activities; accessed in the ‘Cool Tools’ section & Wellness homepage on the Health & Wellness homepage Online health coach: Exercise

Enroll in the Exercise program to learn proper exercise techniques, how to make exercise a part of a lifestyle, and how to overcome obstacles; access tools such as the exercise tracker, strength training demos, target heart rate calculator, resting heart rate calculator, exercise trivia and much more; accessed from the Health & Wellness homepage * Members may access these tools plus many other health education articles through www.myuhc.com; new users will be required to set up user ID and password.

77 Weight Management Other Related Topics Healthy weight calculator Stress quiz

Use this tool to determine a healthy weight range; Take the online stress quiz to find out how you accessed in the ‘Cool Tools’ section on the Health manage stress; accessed in the ‘Cool Tools’ section & Wellness homepage from the Health & Wellness homepage Adult food pyramid Online health coach: Stress

Use this tool to see how many calories an Enroll in the Stress program to learn how to individual needs each day based on age, sex and manage stress, learn tips on how to relax, and view activity level; accessed in the ‘Cool Tools’ section interactive tools that help you manage time and on the Health & Wellness homepage show you breathing techniques for times of stress; Online health coach: Weight loss accessed from the Health & Wellness homepage

Enroll in the weight loss program to learn about good nutrition, the importance of exercise and the obstacles facing individuals; access tools such as the exercise planner/tracker, meals plans, fast food choices, portion sizer, fast food trivia, snack trivia, plus much more; accessed from the Health & Wellness homepage Personal health record — Weight tracker

Monitor weight by plugging in the date and weight and graph progress; accessed from the myuhc.com homepage

78 Lose and Win Other Resources

Nutrition Calories counter

Fruits & veggies — More matters Find nutrition facts including calories, fat, fiber and more for all types of foods and Find ways to add more fruit and beverages whether you’re eating in or dining vegetables in your diet and try one of out www.calorieking.org the healthy recipes www.fruitsandveggiesmatter.gov My calorie counter

National Diabetes Education Program Track your calories, carbs and other nutrients and find the calories you burn Read more about how to develop a during exercise healthy meal plan specially targeted for http://www.my-calorie-counter.com/ those with or at risk for diabetes http://ndep.nih.gov/diabetes/ Portion distortion MealPlanner/en_intro.htm Slides demonstrate how dramatic portion Reading nutrition labels sizes have increased throughout the years http://hp2010.nhlbihin.net/portion/ Learn new skills on how to use nutrition labels to make quick, informed food choices Reading nutrition labels that contribute to a healthy diet http://vm.cfsan.fda.gov/~dms/ Learn new skills on how to use nutrition foodlab.html labels to make quick, informed food choices that contribute to a healthy diet Sample healthy eating plan — DASH http://vm.cfsan.fda.gov/~dms/ foodlab.html Learn about healthy meal planning and helpful tips for those with high Zinczenko, David. Eat This, Not That. blood pressure 2007. St. Martin Press. New York, NY http://www.nhlbi.nih.gov/health/ public/heart/hbp/dash/new_dash.pdf Wansink, Brian; Mindless Eating: Why We Eat More Than We Think, 2006, Sample healthy eating plan — 224 pages, Bantam Books, New York, NY MyPyramid

View sample eating plans http://www.mypyramid.gov/ downloads/sample_menu.pdf

79 Exercise Overcoming exercise barriers — CDC Fitness fundaments

Find solutions to common excuses for Review guidelines not exercising for personal http://www.cdc.gov/nccdphp/dnpa/ exercise programs physical/everyone/get_active/ http://www.fitness. overcome.htm gov/fitness.htm Strength training for older adults — CDC Active at any size

Learn strength training basics View a variety of exercises appropriate http://www.cdc.gov/nccdphp/dnpa/ for different levels of fitness physical/growing_stronger/index.htm http://win.niddk.nih.gov/publications/ active.htm American college of sports medicine Dietary guidelines for Americans, 2005 Download and print brochures free of charge on exercise basics from home weights to View the recommendation for daily heart rate monitors physical activity http://www.acsm.org/AM/Template. http://www.health.gov/DietaryGuidelines/ cfm?Section=Brochures2 dga2005/document/html/chapter4.htm Physical activity for everyone — CDC Map my run

Find resources, tools, glossary and articles Find running/walking paths, map your related to being physically active own running/walking route, meet others www.cdc.gov/nccdphp/dnpa/physical/ in your community also interested in outdoor everyone/index.htm running/walking http://www.mapmyrun.com/ America on the move General information about weight, nutrition Find helpful tips to increase your daily steps and health — CDC and resources to help individuals succeed http://aom.americaonthemove.org Find resources, tools and articles related to achieving and maintaining a healthy weight American heart association http://www.cdc.gov/nccdphp/dnpa/ Learn about Start! a walking for a healthier obesity/resources.htm lifestyle program. http://www.americanheart.org/presenter. jhtml?identifier=3053031

80 Lose and Win Food & activity journal

Date Time Food/Drink Calories Fat Notes (include amount and type) (Why certain choices? Am I hungry?)

What I did to be active today Daily thoughts Activity Minutes (goals, challenges, feelings, reminders, questions)

81 M44431-C 1/11 Consumer © 2011 United HealthCare Services, Inc. Lose and Win Sample journal example

Time Food/Drink Calories Fat (g) Notes 8:00 am 1 whole wheat English 350 6 Healthy, good choices muffin, 1 whole egg, 1 whole egg white, 1 apple 10:30 am Mocha Grande 310 12 Wish I would have ordered the smaller version 2:00 pm Double cheeseburger, 1640 86 Starving — made it hard to large fries, milkshake make healthy choices 4:00 pm 5 chocolate pieces 300 16 Wasn’t even hungry 6:00 pm 20 oz bottle of soda 250 0 Needed a pick me up 8:00 pm Spaghetti with marinara 550 11 Passed on the bread — yeah sauce, grilled chicken and for me! Portion size still too steamed broccoli big, but I was really hungry 10:00 pm Pint of ice cream 920 52 Eating while watching television; didn’t realize eaten everything until gone Total 4320 183

What I did to be active today Daily thoughts Activity Minutes (goals, challenges, feelings, reminders, questions) Brisk walk 20 Very stressful day at work; feel horrible after ice cream — need to be more mindful of what I am eating

M44810 1/11 Consumer © 2011 United HealthCare Services, Inc. 82 Lose and Win My weight tracker

Goal weight:______

By what date:______

Starting weight: Week 1: Week 2: Week 3: Week 4: Week 5: Week 6: Week 7: Week 8: Ending weight:

Weighing yourself TIP Aim for weight loss of 1 – 2 pounds per week often and regularly is a key behavior that can help you lose and maintain weight.

83 Lose and Win Healthy recipes

Snacks and Munchies Veggies

Banana Nut Smoothie Sesame Green Beans Spiced Almonds Spinach and Corn Casserole Zesty Guacamole Savory Greens Mexican Layered Bean Dip Roasted Zucchini Crispy Chicken Nuggets Roasted Parmesan Tomatoes Garlic Shrimp Sizzle Baked Broccoli and Cheese Soups and Salads Ratatouille White Beans and Pesto Butternut Squash Soup Roasted Sweet Potatoes Vegetarian Minestrone Microwave Garlic Mashed Potatoes Curried Lentil and Spinach Soup Whole Grains Spinach Rainbow Salad Beet Salad Whole Wheat Couscous with Parmesan Carrot Cumin Salad Brown Rice and Vegetable Risotto Creamy Coleslaw Wild Rice and Mushrooms One Dish Meals Quinoa Pilaf Barley and Black Beans Vegetable Fried Rice Sweet Treats Turkey Chili Greek Pasta Strawberries with Vinegar Chicken and Rice Oatmeal Chocolate Chip Cookies Turkey and Bean Burritos Carrot Cake Tuna Casserole Chocolate Zucchini Cake Protein Pumpkin Spice Muffins

Simple Snapper Creole Baked Salmon Cakes Creamy Baked Salmon Dijon Turkey Stuffed Cabbage Turkey Meatloaf Low-Fat Chicken Parmesan Spicy Barbecued Chicken Sautéed Chicken with Artichoke Hearts Rosemary and Garlic Pork Chops

84 Snacks and Munchies

Banana Nut Smoothie Zesty Guacamole Makes one serving Makes 6 appetizer-sized servings Ingredients Ingredients 1 cup vanilla soymilk 2 avocados, ripe 1/2 frozen banana 1/2 red onion, minced (about 1/2 cup) 1 T natural peanut butter 1 or 2 Serrano chili peppers, stems and 2 T vanilla or chocolate whey protein powder seeds removed, minced 3 – 4 ice cubes 2 T cilantro leaves, finely chopped Directions 1-1/2 T fresh lime juice 1/2 tsp coarse salt }}Place ingredients in blender until smooth. } A dash of freshly grated black pepper }Serve immediately or freeze for later. 1 small, ripe tomato, seeds and pulp removed, Nutritional information per serving chopped Calories: 325kcal; Fat: 9g; Protein: 16g; Directions Carbohydrates: 44g; Sodium: 145mg }}Cut avocados in half. Remove seeds. Scoop Source: USDA out avocado from the peel, put in a mixing bowl and mash. Spiced Almonds }}Add the chopped onion, cilantro, lime Makes 8 servings or lemon, salt and pepper and mash some Ingredients more. Chili peppers vary individually in their hotness. 1 cup whole almonds } 1 tsp extra-virgin olive oil }Start with a half of one chili pepper and 3/4 tsp ground cumin add to the guacamole to your desired degree 1/4 tsp salt of hotness. } 1/8 tsp cayenne pepper }Keep the tomatoes separate until ready Dash of onion powder to serve. Directions }}Cover with plastic wrap directly on the }}Preheat oven to 350 degrees F. surface of the guacamole to prevent oxidation } from the air reaching it. Refrigerate until }Toss almonds with oil and spices in a pie pan. ready to serve. } }Bake, stirring occasionally, until fragrant and }}Just before serving, add the chopped tomato lightly toasted, 25 to 30 minutes. to the guacamole and mix. } }Let cool and serve. Variations Nutritional information per serving For a very quick guacamole, just take a 1/4 cup (approx. 2 Tbsp) of salsa and mix it in with your mashed avocados. Calories: 112kcal; Fat: 10g; Protein: 4g; Nutritional information per serving Carbohydrates: 4g; Sodium: 73mg Calories: 120g; Fat: 9g; Protein: 1g; Source: National Institutes of Health Carbohydrates: 9g; Sodium: 219mg Source: USDA

85 Snacks and Munchies

Mexican Layered Bean Dip Crispy Chicken Nuggets Makes 12 servings Makes 4 servings Ingredients Ingredients 1 (16-ounce) can fat-free or low-fat refried beans 1 lb boneless, skinless chicken breasts 1 (4-ounce) can chopped green chili peppers, 1/4 cup flour drained 1/2 tsp paprika 2 tsp chili powder 1/4 tsp freshly ground black pepper 1 tsp ground cumin 1 egg white 3 large avocados, peeled and pit removed 1/4 cup low-fat buttermilk 2 cups salsa 1 cup cornflakes, crushed 1-1/2 cups fat-free sour cream Directions 1 cup shredded lettuce }}Preheat oven to 450 degrees. Coat a 1-1/2 cups of shredded reduced-fat cheese, baking sheet with nonstick cooking spray. any variety } 1 (4-ounce) can sliced black olives }Prepare three bowls: one with flour Directions and seasonings, one with egg white and } buttermilk stirred together, and one with }In a medium bowl, mix the refried beans, crushed cornflakes. 1/4 cup of salsa, green chili peppers, chili }}Cut chicken breasts into powder and cumin. 1- to 1-1/2-inch pieces. }}Spread on the bottom of a serving platter }}Place chicken pieces into bowl and roll in or in a dish with sides. } flour mixture. Then, piece by piece, shake off }Mash avocados and blend with 3/4 cup excess flour, dip the chicken into the milk of salsa. mixture, then coat the pieces with cornflakes. } }Spread mixture on top of beans. Spread }}Place chicken on baking sheet and bake for sour cream on top of avocado mixture, 10 minutes until golden, turning them followed by layers of lettuce, cheese and halfway through. the remaining salsa. Top with olives. Nutritional information per serving }}Distribute a layer of each ingredient on top Calories: 182kcal; Fat: 2g; Protein: 29g; of sour cream in the following order: lettuce, Carbohydrates: 13g; Sodium: 180mg cheese, remaining salsa and olives. Source: USDA }}Serve with your favorite tortilla chips and some crunchy raw vegetables, such as carrots, celery and grape tomatoes. Nutritional information per serving Calories: 193kcal; Fat: 11g; Protein: 7g; Carbohydrates: 16g; Sodium: 584mg Source: USDA

86 Snacks and Munchies and Soups

Garlic Shrimp Sizzle Butternut Squash Soup Makes 4 servings Serves 6 Ingredients Ingredients Marinade and shrimp 2 T olive or canola oil 3 T lemon juice 2 large leeks, sliced, white part only 3 T dry white wine 1 small onion, chopped 2 tsp olive oil 2 carrots, peeled and diced 4 cloves garlic, minced 1 green apple, peeled and sliced 1 lb medium shrimp (30 to 40 per pound), 1 butternut squash, peeled, seeded, and peeled and deveined cut into 1-inch cubes Sauce 1 tsp allspice 1 tsp cinnamon Olive oil cooking spray 7 cups low-sodium chicken broth 1 tsp olive oil 1/4 cup orange juice concentrate, thawed 1 bay leaf 1/4 tsp crushed red pepper Directions 1/4 tsp salt, or to taste }}In a large pot, heat oil over medium heat. 2 T chopped fresh parsley }}Add onions, leeks, carrots, apple slices and Directions spices. Cook, stirring often, until vegetables }}Combine lemon juice, wine, 2 teaspoons oil start to soften. and garlic in a medium bowl. }}Add broth and squash. Turn heat to high }}Add shrimp and toss to coat. and bring to a boil. } }}Cover and marinate in the refrigerator for }Reduce heat and simmer for about 15 minutes, tossing occasionally. Drain well, 45 minutes, until squash is tender. reserving marinade. }}Let soup cool for 10 to 15 minutes, then }}Heat cooking spray and 1 teaspoon oil in a transfer to blender or food processor and large nonstick skillet over medium-high heat. blend until smooth. } }}Add shrimp and cook, turning once, until }Return to pot and stir in orange juice. barely pink, about 30 seconds per side. Add more broth and season with a dash of salt if necessary. }}Transfer to a plate. Add bay leaf, crushed red pepper and the reserved marinade to the pan; Nutritional information per serving simmer for 4 minutes. Calories: 130kcal; Fat: 3g; Protein: 2g; }}Return the shrimp and any accumulated Carbohydrates: 25g; Sodium: 416mg juices to the pan; heat through. Source: USDA }}Season with salt, sprinkle with parsley and serve immediately. Nutritional information per serving Calories: 162kcal; Fat: 6g; Protein: 23g; Carbohydrates: 4g; Sodium: 315mg Source: National Institutes of Health

87 Soups and Salads

Vegetarian Minestrone Curried Lentil and Spinach Soup Makes 4 servings Makes 6 hearty servings Ingredients Ingredients 1 tsp olive oil 2 T olive oil 3/4 cup chopped onion 1 large onion, chopped 3 cups water or low-sodium vegetable broth 3 large celery stalks, chopped 2 cups diced zucchini 2 large carrots, peeled and chopped 1 cup diced carrot 3 garlic cloves, minced 1 cup canned cannellini beans or other 1 T curry powder white beans, drained 1 tsp cumin 3/4 cup diced celery 1 T minced fresh ginger 1/2 tsp dried basil 1 bay leaf 1/4 tsp salt 1/4 tsp dried crushed red pepper 1/4 tsp dried oregano 8 cups low-sodium chicken or vegetable broth 1/8 tsp coarsely ground pepper 2 cups water 1 can (14.5 ounce) diced tomatoes, not drained 1 bag (16 ounce) dried lentils (about 2-1/2 cups) 1 garlic clove, minced 1 bag (6 ounce) baby spinach leaves 1/4 cup uncooked ditalini (very short tubular 1/2 cup chopped fresh cilantro macaroni) or elbow macaroni 1/2 cup plain nonfat yogurt 4 tsp Parmesan cheese, grated Directions Directions }}Heat oil in a large pot over medium-high heat. }}Heat oil in a large saucepan over }}Add onion, garlic, celery and carrots and sauté medium-high heat. } until golden, about 10 minutes. }Add onion; sauté 4 minutes or until }}Stir in curry powder, ginger, cumin, bay leaf lightly browned. and dried crushed red pepper. } }Add water and next 10 ingredients (water }}Add broth, water and dried lentils; bring to through garlic); bring to a boil. Cover, reduce boil. Reduce heat to medium-low and simmer heat to medium-low and cook 25 minutes. uncovered until lentils are tender — about }}Add pasta; cover and cook an additional 25 minutes. 10 minutes. }}Add more water to thin out soup (if desired) }}Ladle into individual bowls and sprinkle — 1/2 cup at a time. } with cheese. }Add spinach and cilantro. Simmer until Nutritional information per serving spinach is wilted, about 5 minutes, and remove bay leaf. Calories: 186kcal; Fat: 3g; Protein: 9g; }}Season soup with salt and pepper. Carbohydrates: 30g; Sodium: 689mg }}When reheating the next day, add a little Source: National Institutes of Health water if soup is too thick. }}Ladle soup into bowls. Top each serving with spoonful of yogurt. Nutritional information per serving Calories: 316kcal; Fat: 6g; Protein: 15g; Carbohydrates: 51g Source: National Institutes of Health

88 Soups and Salads

Spinach Rainbow Salad Beet Salad Makes 4 servings Makes 8 servings Ingredients Ingredients 1 lb spinach, washed, dried and chopped 3 lbs beets 1 cup canned sliced beets 1/4 cup brown sugar 2 medium oranges, peeled and sectioned 1/4 cup rice or cider vinegar Dressing 1/4 cup water 1 tsp dry mustard powder 1/2 cup balsamic vinegar 1 T extra-virgin olive oil 2 T orange juice 1 large onion, sliced thin 2 T olive oil Salt to taste 1 T water 1 T honey Directions 1 tsp Dijon mustard }}Cut off the beet tops about an inch above the Salt and pepper to taste beet. In a large pot cover the beets with three Directions inches of cold water and bring to a boil. } }}Put spinach in a bowl and add oranges }Cover and boil over medium heat until tender, and beets. about 45 minutes. } }}For the dressing, combine the rest of the }Drain the beets under cool running water. ingredients in a saucepan and bring to a boil. Slip off their skins. } }}Lower the heat and simmer until the liquid }Trim off stems and root ends and slice the is reduced by about one third. beets thinly. } }}When done, drizzle on salad. }Combine the sliced beets in a bowl with the Nutritional information per serving other ingredients, add salt to taste, and chill. Stir several times. Calories: 178kcal; Fat: 7g; Protein: 4g; }}This salad will keep for a week in the Carbohydrates: 21g; Sodium: 92 mg refrigerator. Source: National Institutes of Health Nutritional information per serving Calories: 122kcal; Fat: 2g; Protein: 3g; Carbohydrates: 25g; Sodium: 250mg Source: National Institutes of Health

89 Soups and Salads

Carrot Cumin Salad Creamy Coleslaw Makes 4 servings Makes 6 servings Ingredients Ingredients 6 carrots, coarsely grated 4 T reduced-fat mayonnaise 1/2 cup chopped fresh parsley 4 T nonfat plain yogurt, preferably Greek-style 1 T lemon juice 1 T Dijon mustard 1 T extra-virgin olive oil 2 tsp cider vinegar 1 clove garlic, finely chopped 1 tsp sugar 1 tsp ground cumin 1/2 tsp caraway seed or celery seed (optional) Salt and freshly ground pepper to taste Salt and freshly ground pepper to taste Directions 2 cups shredded red cabbage (1/4 small head) 2 cups shredded green cabbage (1/4 small head) }}Combine carrots, parsley, lemon juice, 1 cup grated carrots (2 medium or large) oil, garlic and cumin in a medium bowl. } Directions }Season to taste with salt and freshly } ground pepper. }Combine mayonnaise, yogurt, mustard, Nutritional information per serving vinegar and sugar in a large bowl. }}Add caraway seed (or celery seed), if using. Calories: 76kcal; Fat: 4g; Protein: 1g; } Carbohydrates: 10g; Sodium: 214mg }Season with salt and pepper. } Source: National Institutes of Health }Add cabbage and carrots; toss to coat. Nutritional information per serving Calories: 50kcal; Fat: 2g; Protein: 1g; Carbohydrates: 7g; Sodium: 153mg Source: National Institutes of Health

90 One Dish Meals

Vegetable Fried Rice Directions } Makes 4 servings }Combine rice and broth in a small saucepan. Ingredients Bring to a boil over high heat. Cover, reduce heat and simmer until the liquid is absorbed, 1 cup quick brown rice 12 to 14 minutes. 2 cups vegetable broth, reduced sodium } 2 eggs, lightly beaten }Spread the rice out on a large plate and let 2 tsp canola oil stand for 5 minutes. } 8 ounces asparagus spears, trimmed and }While the rice is cooling, coat a large nonstick cut into 1-inch pieces (about 1/2 bunch) wok or skillet with cooking spray and place 1 large red bell pepper, thinly sliced over medium heat. 4 scallions, cut into 1-inch pieces }}Pour in eggs and cook, stirring gently, until 3 cloves garlic, minced just set, 30 seconds to 1 minute. Transfer to 1 T minced fresh ginger a small bowl. 4 tsp reduced-sodium soy sauce }}Heat canola oil in the pan over 2 T rice vinegar medium-high; add asparagus and cook, 1 tsp toasted sesame oil stirring, for 2 minutes. Hot red pepper sauce, to taste }}Add bell pepper, scallions, garlic and ginger; cook, stirring, until the vegetables are just tender, about 2 minutes. }}Add the cooked rice, soy sauce and vinegar to the pan; cook until the liquid is absorbed, 30 seconds to 1 minute. }}Fold in the cooked eggs. }}Remove from the heat; stir in sesame oil and hot sauce. Nutritional information per serving Calories: 183kcal; Fat: 7g; Protein: 7g; Carbohydrates: 23g; Sodium: 336 mg Source: National Institutes of Health

91 One Dish Meals

Turkey Chili Directions } Serves 6 }Place a large stockpot over medium-high Ingredients heat. When pan is hot, add turkey (a hot pan prevents sticking). 1 pound ground turkey breast } (ground without skin) }Saute turkey until browned and cooked 2 teaspoons olive or vegetable oil through, breaking up the meat as it cooks. 1/2 Spanish onion, chopped (about 1 cup) Transfer to a colander to drain. } 2 celery stalks, chopped }Meanwhile, heat oil in the same stockpot over 2 garlic cloves, minced medium-high heat. Add onion, celery and 2 tablespoons chili powder garlic and saute 3 to 4 minutes, until tender 2 tablespoons minced chipotle in adobo and golden. (from 7-ounce can)* }}Return turkey to pot. Add chili powder, 1 tablespoon ground cumin chipotle in adobo, cumin, and oregano and 1 teaspoon dried Mexican or regular oregano mix well. 1 28-ounce can crushed tomatoes }}Add tomatoes, chicken broth, tomato sauce, 2 cups reduced-sodium, nonfat chicken broth and both beans and bring mixture to a boil. 1 8-ounce can tomato sauce } 1 15-ounce can red kidney beans, rinsed }Reduce heat, partially cover and simmer and drained 30 minutes (and up to 1 hour). } 1 15-ounce can white (cannellini) beans, }Remove from heat and stir in cilantro. rinsed and drained }}Ladle chili into bowls and top with sour 1/3 cup chopped fresh cilantro cream and green onions. 1/2 cup nonfat sour cream (garnish) Nutritional information per serving 1/2 cup chopped green onions (garnish) Calories: 353 kcal; Fat: 3g; Protein: 32 g; * Sold with Mexican ingredients in Carbohydrates: 49g; Sodium: 890 mg most supermarkets.

92 One Dish Meals

Greek Pasta Chicken and Rice Makes 4 servings Makes 4 servings Ingredients Ingredients 4 cups cooked farfalle (bow tie pasta) 1 pound boneless chicken breasts, cut into strips 1 can (7 ounce) albacore tuna 1 chopped medium onion 2 cups sliced peeled cucumber 1 diced green bell pepper 1/2 cup (2 ounces) crumbled feta cheese 2 minced and seeded jalapeno peppers 1/4 cup chopped red onion 2 minced cloves garlic 1/4 cup sliced black olives 2 cups low-sodium chicken broth 1/4 tsp freshly ground black pepper 1 14-ounce can diced tomatoes, drained 20 cherry tomatoes, halved 1/2 cup frozen peas and carrots, thawed Dressing 1 tsp ground chili powder 1 tsp cumin 1/4 cup fresh lemon juice 3/4 cup long grain brown rice 2 tsp extra-virgin olive oil 1 T olive oil 1 tsp dried oregano 1/4 tsp freshly ground black pepper Directions 1/8 tsp salt }}In a medium skillet sprayed with cooking Directions spray, add the olive oil and sauté the chicken strips until cooked thoroughly, about 8 to 10 }}To prepare salad, cook pasta according to minutes. Set aside and keep warm. package directions, omitting salt and fat. } Drain and rinse under cold water. }In a large skillet, bring all remaining ingredients to a boil. Cover and simmer }}Place in a large bowl. Add tuna, cucumber, about 30 to 40 minutes, until rice has feta, onion, olives, pepper and tomato. absorbed broth. }}Combine lemon juice and remaining }}Add chicken to rice and serve. ingredients, stirring with a whisk. Drizzle over salad, and toss gently to coat. Nutrition information per serving Nutritional information per serving Calories: 335kcal; Fat: 8g; Protein: 31g; Carbohydrates: 37grams; Sodium: 460mg Calories: 330kcal; Fat: 9g; Protein: 23g; Carbohydrates: 40g; Sodium: 435mg Source: USDA Source: National Institutes of Health

93 One Dish Meals

Turkey and Bean Burritos Tuna Casserole Makes 6 servings Makes 6 servings Ingredients Ingredients 1 T canola oil 6 ounces wide regular or whole-wheat egg noodles 1 medium onion, sliced 1 can (10 ounce) low-fat condensed 2 cloves minced garlic mushroom soup 2 to 3 tsp chili powder 1/3 cup skim milk 1 can (15 ounce) diced tomatoes 1 can (6-1/2 ounce) water-packed tuna 1 small container green chili peppers (mild or hot) (or salmon) 2 T lime juice 1 cup frozen green peas 4 cups shredded turkey or chicken 1 cup dried whole-wheat bread crumbs (leftover or rotisserie) Directions 1 can (15 ounce) pinto beans }}Preheat oven to 350 degrees F. Cook noodles 3/4 cup low-fat grated cheese, Monterey in boiling water until al dente according to or mozzarella package instructions, drain and set aside. 2 cups shredded lettuce } 6 10-inch whole-wheat tortillas/wraps }Meanwhile, combine mushroom soup, milk, Directions tuna and peas in a large bowl. Stir the noodles } into the tuna and pour into a nonstick }Heat oil in a large pan. Over medium casserole dish. heat, add onion and garlic until soft, about }}Sprinkle with bread crumbs and bake until 2 to 3 minutes. } golden brown and bubbly, about 30 minutes. }Stir in chili powder and green chili peppers. Nutritional information per serving }}Add tomatoes and lime juice and bring to Calories: 270kcal; Fat: 4g; Protein: 15g; a boil. Reduce heat to a simmer and cook Carbohydrates: 43g; Sodium: 600mg another 15 to 20 minutes. Source: National Institutes of Health }}Stir in turkey or chicken and beans and heat through, another 3 to 4 minutes. }}Divide the mixture evenly among tortillas. }}Top with cheese and lettuce. Roll and serve. Variation Serve turkey mixture over 1/2 cup of brown rice instead of in a tortilla and add the cheese and lettuce to the rice mixture. Nutritional information per serving Calories: 395kcal; Fat: 12g; Protein: 39g; Carbohydrates: 38g; Sodium: 650mg Source: National Institutes of Health

94 Protein

Simple Snapper Creole Baked Salmon Cakes Makes 4 servings Makes 2 servings Ingredients Ingredients 1 T trans fat-free spread 8 ounces cooked salmon fillet 2 cloves minced garlic 1/4 cup scallions or onions, finely chopped ¼ tsp cayenne pepper 2 tsp dill ½ tsp paprika 2 garlic cloves, minced 1 onion, chopped 1 egg, beaten 2 stalks celery, chopped Splash of lemon juice 4 red snapper fillets or other white fish 1/4 cup wheat germ or whole-wheat bread crumbs (4 ounces to 5 ounces each) Directions 2 T chopped fresh parsley }}Preheat oven to 350 degrees F. Separate Directions salmon with a fork in a large bowl. } }In a nonstick skillet, melt spread and stir }}Add remaining ingredients, and shape into in garlic, cayenne and paprika. two patties. } }Add onion and celery and sauté until soft, }}Place patties in a nonstick baking dish or 3 to 4 minutes. baking sheet in oven. } }Add fish fillets and cook until fish flakes, }}Bake about 15 minutes, until cooked through. about 5 to 7 minutes. Nutritional information per serving }}Place fish on a platter and pour pan juices Calories: 293kcal; Fat: 12g; Protein: 35g; over fish. Top with parsley. Carbohydrates: 6g; Sodium: 95mg Nutritional information per serving Source: USDA Calories: 164kcal; Fat: 4g; Protein: 28g; Carbohydrates: 3g; Sodium: 160mg Source: National Institutes of Health

95 Protein

Creamy Baked Salmon Dijon }}Stir together sour cream, dill, scallions, Makes 6 Servings mustard and lemon juice in a small bowl. Ingredients Preheat oven to 400 degrees F. }}Place salmon, skin-side down, on prepared 1 cup sour cream, light or fat-free baking sheet. 2 tsp dill weed, dried } 4 T scallions }Sprinkle with garlic powder and pepper, then spread with the sauce. 2 T Dijon mustard } 2 T lemon juice }Bake salmon until just opaque in the center, 1-1/2 pounds salmon fillet about 20 minutes. 1/2 tsp garlic powder Nutritional information per serving 1/2 tsp pepper, black Calories: 191kcal; Fat: 7g; Protein: 27g; Directions Carbohydrates: 5g; Sodium: 229mg }}Coat baking sheet with cooking spray. Source: National Institutes of Health

Turkey Stuffed Cabbage }}Brown ground beef and turkey and Makes 5 serving minced onion in skillet. Drain fat. } Ingredients }Place cooked and drained meat mixture, bread crumbs, water, and pepper in 1 head cabbage mixing bowl. ½ lb lean ground beef } ½ lb lean ground turkey }Drain tomatoes, reserving liquid, and add 1 small onion, minced 1/2 cup tomato juice from can to meat 1 slice stale whole wheat bread, crumbled mixture. Mix well, then place 1/4 cup 1 tbsp lemon juice filling on each parboiled, drained cabbage 1 ¼ cup water leaf. Place folded side down in skillet. 1/8 tsp black pepper }}Add tomatoes, sliced onion, water, 1 can (16 ounce) diced tomatoes shredded cabbage, and carrot. Cover and 1 small onion, sliced simmer about one hour (or until cabbage 1 medium carrot, sliced is tender), basting occasionally. 1 tbsp lemon juice } 2 tbsp brown sugar }Remove cabbage rolls to serving platter, 1 tbsp cornstarch keep warm. } Directions }Mix lemon juice, brown sugar, and } cornstarch together in small bowl. Add to }Rinse and core cabbage. Carefully vegetables and liquid in skillet and cook, remove 10 outer leaves, place in saucepan stirring occasionally, until thickened and and cover with boiling water. Simmer clear. Serve over cabbage rolls. 5 minutes. Remove and drain cooked Nutrition information per serving cabbage leaves on paper toweling. (2 rolls) }}Shred 1/2 cup of raw cabbage and set aside. Calories: 257kcal; Fat: 9g; Sodium: 266mg

96 Protein

Turkey Meatloaf Low-Fat Chicken Parmesan Makes 5 servings Makes 4 servings Ingredients Ingredients 1 lb lean ground turkey 4 boneless, skinless chicken breasts 1/2 cup regular oats, dry 2 cups tomato/marinara sauce 1 large egg, whole 1/2 cup reduced-fat shredded mozzarella cheese 1 T onion, dehydrated flakes 1/4 cup Parmesan cheese 1/2 tsp garlic powder 2 tsp dried basil 2 T grated Parmesan cheese 1 – 2 tsp garlic powder 1/4 cup ketchup Directions Directions }}Preheat oven to 450 degrees F. Spray a baking }}Combine all ingredients and mix well. pan with cooking spray. } }}Bake in a loaf pan at 350 degrees F for }Pour 1 cup of tomato sauce on the bottom 40 – 50 minutes or to an internal temperature of the pan and layer the chicken on top. of 165 degrees F. }}Pour the other cup of sauce over the chicken }}Cut into five slices and serve. and sprinkle remaining ingredients evenly Nutritional information per serving over the top. }}Cover with foil and bake for 30 minutes Calories: 200mg; Fat: 8g; Protein: 23g; until bubbly. Carbohydrates: 9g; Sodium: 235 mg Source: USDA Nutritional information per serving Calories: 241kcal; Fat: 5.5g; Protein: 44g; Carbohydrates: 44g; Sodium: 375mg Source: USDA

Spicy Barbecued Chicken Directions } Makes 8 servings }Place chicken in a 13 x 9 x 2-inch pan. Ingredients Arrange onions over the top. } 3 lbs. chicken parts (breast, drumstick and }Skim fat from top of chicken stock or thigh), skin and fat removed broth. Mix together with vinegar, 1 large onion, thinly sliced Worcestershire sauce, brown sugar, pepper, 3 T vinegar hot pepper flakes and chili powder. } 3 T Worcestershire sauce }Pour over the chicken and bake at 2 T brown sugar 350 degrees F for 1 hour or until done. Dash of black pepper }}Baste occasionally. 1 T pepper flakes Nutritional information per serving 1 T chili powder 1 cup chicken stock or broth Calories: 176kcal; Fat: 6g; Sodium: 240mg Source: National Institutes of Health

97 Protein

Sautéed Chicken with Rosemary and Garlic Pork Chops Artichoke Hearts Makes 4 servings Makes 4 servings Ingredients Ingredients 4 boneless or bone-in pork loin chops, 4 skinless, boneless chicken breast halves cut 1/2 inch thick (1 to 1-1/2 lbs.) (4 ounces to 5 ounces) 1/2 tsp kosher salt Fresh ground pepper 1/4 tsp freshly ground black pepper 1 jar (6 ounce) marinated artichoke hearts 1 T finely chopped fresh rosemary or 1 cup low-sodium chicken broth 1 tsp dried rosemary, crushed 1/2 tsp dried red pepper flakes 4 cloves garlic, minced 1-1/2 T lemon juice Directions Directions }}Sprinkle chops with kosher salt and pepper; }}Pound chicken breasts slightly to flatten set aside. evenly. Season with pepper. Drain artichoke }}In a small bowl, combine rosemary and garlic. hearts and reserve the liquid. Sprinkle rosemary mixture evenly over both }}Heat 1/4 cup of the artichoke marinade in sides of each chop; rub in with your fingers. a large frying pan. Add the chicken and cook }}Place chops on a rack in a shallow roasting over medium heat until lightly browned, pan. Roast chops in a 425 degree F oven for about 2 minutes per side. 10 minutes. } }Add the artichokes, chicken broth and red }}Reduce oven temperature to 350 degrees F pepper flakes to the pan. Pour in the and continue roasting about 25 minutes — remaining marinade. or until an instant-read thermometer inserted }}Cover and cook until chicken is cooked through the side of a chop registers 160 through, but still moist in the center degrees F (make sure tip of thermometer (about 5 minutes). does not touch bone). }}Add the lemon juice. If you find the sauce Nutritional information per serving is too liquid, boil uncovered for 1 minute Calories: 148kcal; Fat: 4g; Protein: 24g; to reduce slightly. Carbohydrates: 1g; Sodium: 285mg Nutritional information per serving Source: National Institutes of Health Calories: 221kcal; Fat: 10g; Protein: 30g; Carbohydrates: 3g; Sodium: 200mg Source: National Institutes of Health

98 Veggies

Sesame Green Beans Spinach and Corn Casserole Makes 4 servings Makes 6 servings Ingredients Ingredients 1 T olive oil 1 (16 ounce) package chopped frozen spinach 1-1/4 T sesame seeds 1/2 cup minced white onion 1 lb fresh green beans cut into 2-inch pieces 1 (16 ounce) can creamed corn 1/4 cup chicken broth 1 (16 ounce) can plain corn (no added sugar 1/4 tsp salt or salt) Freshly ground black pepper to taste 1 T trans fat-free margarine Directions 1 T vinegar 1/8 tsp salt }}Heat oil in a large skillet or wok over 1/2 tsp black pepper medium heat. Topping }}Add sesame seeds. When seeds start to darken, stir in green beans. 1/2 cup bread crumbs, preferably whole wheat, or 1/4 cup whole wheat flour and }}Cook, stirring, until the beans turn 1/4 cup wheat germ bright green. } 2-1/2 T grated Parmesan cheese }Pour in chicken broth, salt and pepper. 1 T trans fat-free spread Cover and cook until beans are tender-crisp, Directions about 10 minutes. }}Preheat oven to 400 degrees F. Defrost }}Uncover and cook until liquid evaporates. spinach and drain. Nutritional information per serving }}Combine spinach, onion and corn in a Calories: 80kcal; Fat: 5g; Protein: 2g; casserole dish sprayed with cooking spray. Carbohydrates: 8g; Sodium: 215 mg Melt 1 T trans fat-free margarine and mix in. Source: National Institutes of Health }}Add vinegar, salt and pepper, and mix. }}Spread bread crumbs and cheese over top of casserole. }}Melt remaining margarine and drizzle over the top. Bake 20 to 30 minutes. Nutritional information per serving Calories: 150kcal; Fat: 3g; Protein: 5g; Carbohydrates: 26g; Sodium: 97mg Source: USDA

99 Veggies

Savory Greens Roasted Zucchini Makes 2 servings Makes 4 servings Ingredients Ingredients 1 lb greens (mustard, turnip, other) 3 cloves garlic, minced Olive oil cooking spray 1 T extra-virgin olive oil 1 tsp olive oil 1 T chopped fresh rosemary or 1/2 tsp dried 1/2 cup chopped onions rosemary, crushed 2 cloves garlic, minced 1/2 tsp freshly ground black pepper 1 small red bell pepper, chopped 1/4 tsp kosher salt 4 to 6 T low-sodium chicken broth 1-1/2 lb zucchini and/or yellow summer squash, 1/2 T cider vinegar sliced 1/2-inch thick 1 tsp sugar Directions Olive oil cooking spray }}In a small saucepan, cook garlic in hot oil over Directions medium heat for 30 seconds. Stir in rosemary, }}Wash greens thoroughly. Pat dry. pepper and kosher salt. Cut crosswise into half-inch slices. }}Place zucchini in a 13x9x2 baking pan; }}Spray a large pan with olive oil cooking spray. add oil mixture. Toss to coat. Add olive oil. }}Roast, uncovered, in a 425 degree F oven }}Over medium heat, sauté onion and garlic, for about 20 minutes or until crisp-tender, cook and stir for about 3 minutes. stirring once. }}Stir in mustard greens, red bell pepper and Nutritional information per serving chicken broth. Calories: 68kcal; Fat: 4g; Protein: 2g; }}Bring to boil, then reduce heat to low. Carbohydrates: 6g; Sodium: 140 mg Cook, covered, for 20 to 25 minutes or until Source: National Institutes of Health greens are tender. Add more broth if needed. }}In a small bowl, combine vinegar and sugar. Stir until dissolved. }}Sprinkle over cooked greens and remove from heat. Serve immediately. Nutritional information per serving Calories: 118kcal; Fat: 3g; Protein: 6g; Carbohydrates: 18g; Sodium: 145mg Source: USDA

100 Veggies

Roasted Parmesan Tomatoes Baked Broccoli and Cheese Makes 4 servings Makes 4 servings Ingredients Ingredients 2 tomatoes 1/2 lb cauliflower 2 garlic cloves, minced 1/2 lb broccoli (or 1 lb if not using cauliflower) 2 tsp olive oil 1/2 cup plain low-fat yogurt 1 T basil 3/4 cup grated reduced-fat cheddar cheese 1/8 tsp freshly ground pepper 1 tsp mustard 1/4 cup soft bread crumbs 2 T wheat germ 1/4 cup wheat germ Salt and pepper to taste 2 T grated Parmesan cheese Directions Nonstick cooking spray }}Break the cauliflower and broccoli into florets Directions and cook in lightly salted, boiling water for }}Cut the tomatoes in half crosswise. 10 minutes until just tender. Gently squeeze out and discard the seeds. }}Drain well and transfer to a baking dish. } }Place the tomatoes cut side facing up }}Mix together the yogurt, grated cheese and on a broiler pan prepared with nonstick mustard, then season the mixture with pepper cooking spray. and spoon over cauliflower and broccoli. } }Combine garlic, oil, basil and pepper in }}Sprinkle wheat germ over the top and heat a small bowl. Brush evenly over the cut in oven at 350 degrees F for 10 minutes. surfaces of the tomatoes. Serve hot. } }Broil 6 inches from the heat source until Nutritional information per serving hot, about 5 minutes. } Calories: 130kcal; Fat: 6g; Protein: 5g; }While the tomatoes are broiling, combine Carbohydrates: 14g; Sodium: 226mg the crumbs and cheese in a small bowl; Source: National Institutes of Health sprinkle evenly over the tops of the hot tomatoes. }}Return to the broiler until the crumbs are browned, about 2 minutes. Serve immediately. Nutritional information per serving Calories: 60kcal; Fat: 3g; Protein: 2g; Carbohydrates: 7g; Sodium: 62mg Source: National Institutes of Health

101 Veggies

Ratatouille White Beans and Pesto Makes 6 servings Makes 2 servings Ingredients Ingredients 1 large eggplant, cut into 1-inch cubes 1/2 cup jarred roasted red peppers, cut in strips 4 medium zucchini, sliced ½-inch thick 1 can (15 oz.) cannellini beans, rinsed and drained 1 tsp salt 2 cloves garlic, minced 2 T olive oil 2 T prepared pesto 2 medium onions, sliced Directions 2 medium red, green or yellow bell peppers, }}Mix together red peppers, beans and garlic chopped in a small saucepan. 2 large tomatoes, chopped } 3 cloves garlic, minced }Cook over low heat until warmed through. Freshly ground black pepper to taste }}Stir in pesto and serve. 1 T chopped fresh thyme or 1 tsp dried thyme Nutritional information per serving 1 T chopped fresh oregano or 1 tsp dried oregano Calories: 266kcal; Fat: 4g; Protein: 16g; 1 T chopped fresh basil or 1 tsp dried basil Carbohydrates: 41g; Sodium: 497mg Directions Source: National Institutes of Health }}Put eggplant and zucchini in a colander, sprinkle with salt and toss lightly. Roasted Sweet Potatoes Allow to drain for at least 30 minutes. Rinse and pat dry with paper towels. Makes 6 servings Ingredients }}In a heavy, nonstick skillet, heat oil over medium-high heat. 2 lbs sweet potatoes }}Sauté onions until translucent, about 2 T olive oil 3 minutes. 1½ T honey } 1½ tsp fresh lemon juice }Stir in peppers, tomatoes, eggplant, zucchini, ½ tsp salt garlic, salt, pepper, thyme, oregano and basil. } Directions }Reduce heat, cover and simmer 30 – 45 } minutes, or until vegetables are thoroughly }Preheat oven to 350 degrees F. Peel and cut cooked. Stir to prevent sticking. the sweet potatoes into 1-inch pieces and put } in a 9"x13" baking dish. }Uncover and cook another 5 minutes } to reduce liquid. }In a small bowl, whisk together olive oil, } honey and lemon juice. Pour mixture over }Serve warm or cold. potatoes and toss to coat. Nutritional information per serving }}Sprinkle with the salt and bake, stirring Calories: 120kcal; Fat: 5g; Protein: 4g; occasionally, for about 1 hour, until potatoes Carbohydrates: 19g; Sodium: 370mg are tender. Source: National Institutes of Health Nutritional information per serving Calories: 168kcal; Fat: 5g; Protein: 2g; Carbohydrates: 30g; Sodium: 210mg Source: USDA

102 Veggies and Whole Grains

Microwave Garlic Whole Wheat Couscous Mashed Potatoes with Parmesan Makes 4 servings Makes 6 servings Ingredients Ingredients 2 large potatoes 1 can (14 ounce) reduced-sodium chicken broth 2 cups skim milk or vegetable broth 3 cloves garlic 1/4 cup water 1/2 tsp white pepper 2 tsp extra-virgin olive oil Directions 1 cup whole-wheat couscous 1-1/2 cups frozen peas }}Scrub potatoes. Pat dry and prick with fork. } 2 T chopped fresh dill }On plate, cook potatoes in microwave 2 tsp freshly grated lemon zest uncovered on 100 percent (high) power until Salt and freshly ground pepper to taste tender (about 12 minutes), turning over once. 1/2 cup freshly grated Parmesan cheese Let stand five minutes, then peel and quarter. Directions }}Meanwhile, in 4-cup measuring glass, }}Combine broth, water and oil in a large combine milk and garlic. Cook, uncovered, saucepan; bring to a boil. on 50 percent (medium) power until garlic } is soft (about four minutes). }Stir in couscous and remove from heat. } Cover and let plump for 5 minutes. }Add milk-garlic mixture and white pepper } to potatoes. }Meanwhile, cook peas on the stovetop or in the microwave according to }}Beat with electric mixer on low speed, package directions. or mash with potato masher until smooth. } Nutritional information per serving }Add the peas, dill, lemon zest, salt and pepper to the couscous; mix gently and Calories: 142kcal; Fat: 5g; Protein: 6g; fluff with a fork. Carbohydrates: 29g; Sodium: 69mg }}Serve hot, sprinkled with cheese. Source: National Institutes of Health Nutritional information per serving Calories: 216kcal; Fat: 4g; Protein: 10g; Carbohydrates: 35g; Sodium: 185mg Source: National Institutes of Health

103 Whole Grains

Brown Rice and Vegetable Risotto Wild Rice and Mushrooms Makes 6 servings, 1-1/2 cups each Makes 6 servings Ingredients Ingredients 1 T extra-virgin olive oil 1 cup dried porcini or shiitake mushrooms 1 medium onion, diced 2-1/2 cups water 1/4 tsp salt 1 cup wild rice 2 cups instant brown rice 1/2 cup orange juice 4 cloves garlic, chopped 1/4 cup dry sherry 2-1/2 cups vegetable or reduced-sodium 1/2 cup sliced carrots chicken broth 3 T chopped fresh parsley 1 lb asparagus, trimmed and cut into Low-sodium soy sauce to taste 1/4-inch pieces 1/2 cup finely chopped walnuts or almonds 1 red bell pepper, finely diced Directions 1 cup frozen peas, thawed }}Soak the dried mushrooms in water to 4 ounces reduced-fat cream cheese cover until they are soft. Squeeze them out, 1/2 cup grated Parmesan cheese reserving liquid, and slice. 1/4 cup minced chives or scallion greens } Directions }Wash the wild rice in cold water and place } in pot with the reserved mushroom liquid }Heat oil in a large nonstick skillet (with a lid) (minus any sediment) and enough additional over medium-low heat. cold water to total 2 cups. } }Add onion and salt. Cook, stirring often, }}Add the orange juice, sherry and carrots. about 4 minutes. Add rice and garlic and cook Bring to a boil, reduce heat, cover and simmer another 30 seconds to 1 minute. for 30 minutes. } }Add broth and bring to a boil; cover, reduce }}Add mushrooms and continue cooking until heat to a simmer and cook for 5 minutes. rice is tender and all the liquid is absorbed. } }Remove cover and spread asparagus and bell }}Add the chopped parsley and salt or soy sauce pepper on top of the simmering rice; do not to taste. stir into the rice mixture. Replace cover and }}Stir in the finely chopped nuts. continue simmering until the liquid is almost absorbed and the asparagus is bright green Nutritional information per serving but still crisp, about 5 minutes. Calories: 148kcal; Fat: 6g; Protein: 4g; }}Add peas and cream cheese; stir until the Carbohydrates: 19g; Sodium: 350mg mixture is creamy and the cheese is blended in. Source: National Institutes of Health }}Return to a simmer and continue cooking until the liquid has evaporated and the asparagus is tender, about 5 minutes more. }}Stir in the Parmesan and serve hot. Nutritional information per serving Calories: 249kcal; Fat: 9g; Protein: 8g; Carbohydrates: 34g; Sodium: 225mg Source: National Institutes of Health

104 Whole Grains

Quinoa Pilaf Barley and Black Beans Makes 6 servings Makes 4 servings Ingredients Ingredients 1 T olive oil 1 cup barley, cooked according to 1 medium finely chopped onion package directions 1/2 chopped red bell pepper 1 can (15 ounce) black beans, rinsed 1 clove minced garlic 1/2 cup corn (thawed if frozen) 1 T pine nuts 1 large tomato, diced 2 cups quinoa, rinsed 1/3 cup chopped fresh cilantro 4 cups low-sodium chicken or vegetable broth 2-1/2 T lime juice 1/4 cup chopped parsley 1 T extra-virgin olive oil Salt and pepper to taste Pinch of cayenne pepper Directions Salt and freshly ground pepper to taste }}In a large pot with a lid, heat oil and cook Directions onions, red peppers and garlic over medium }}Combine all ingredients in a bowl and mix. heat for 3 to 4 minutes. }}Serve warm or cold. } }Add pine nuts and quinoa, and cook another Nutritional information per serving 1 to 2 minutes. } Calories: 332kcal; Fat: 4g; Protein: 9g; }Stir in broth and bring to a boil. Reduce heat Carbohydrates: 65g; Sodium: 215mg to low. Cover and simmer for 15 to 20 Source: National Institutes of Health minutes, until all broth is absorbed. }}Add salt and pepper to taste. Add parsley when done. Nutritional information per serving Calories: 254kcal; Fat: 6g; Protein: 8g; Carbohydrates: 42g; Sodium: 420mg Source: National Institutes of Health

105 Sweet Treats

Strawberries with Vinegar Oatmeal Chocolate Chip Cookies Makes 4 servings Makes about 2-1/2 dozen cookies Ingredients Ingredients 1 pound ripe, fresh strawberries Cooking spray 1-1/2 tsp red wine vinegar 3/4 cup rolled oats 2 tsp sugar 1 cup whole-wheat pastry flour Directions 1/2 tsp baking soda 1/2 tsp salt }}Hull strawberries, slice and place in a 1/4 cup trans-fat-free spread, softened medium bowl. } 1/3 cup white sugar }Drizzle vinegar over them and then sprinkle 1/3 cup brown sugar with sugar. 1 large egg }}Stir gently to mix. Cover and refrigerate 1 tsp vanilla for 3 hours. 1 cup chocolate chips }}Serve chilled. Directions Nutritional information per serving }}Preheat oven to 350 degrees F. Coat a baking Calories: 44kcal; Fat: 0g; Protein: 1g; sheet with cooking spray. } Carbohydrates: 10g; Sodium: 2mg }Grind oats in a blender or food processor. Source: National Institutes of Health Transfer to a bowl and stir in flour, baking soda and salt. }}Beat trans-fat-free spread in a large bowl with an electric mixer for 1 – 2 minutes. }}Add spread, both sugars, egg and vanilla. Beat until creamy. }}Add dry ingredients and continue mixing on low speed until dry ingredients are just combined. Stir in chocolate chips. }}Drop the dough by heaping teaspoonfuls, one inch apart, onto baking sheet. }}Bake until cookies are firm around the edges and golden brown on top, about 15 minutes. Nutritional information per serving Calories: 99kcal; Fat: 5g; Protein: 1g; Carbohydrates: 12g; Sodium: 64mg Source: National Institutes of Health

106 Sweet Treats

Carrot Cake Chocolate Zucchini Cake 9 servings Makes about 24 servings (2"x2") Ingredients Ingredients 2 cups firmly packed, finely grated carrots (3 large) 1 tsp vanilla Juice of 1 large orange 1/2 cup canola oil 2 tsp vanilla extract 1-1/2 cups sugar 1/4 cup light olive oil 1 whole egg 1 cup honey, liquefied in microwave (30 seconds) 2 egg whites 1/2 cup crushed or chopped pineapple, drained 1/2 cup skim milk 1/2 cup wheat germ 1 tsp baking soda 2 cups whole-wheat pastry flour 2 cups whole-wheat pastry flour 2 tsp baking soda 1/2 cup wheat germ 1 tsp cinnamon 1/4 cup cocoa powder 1/2 tsp ground allspice 1/2 tsp cinnamon 3/4 cup walnuts, chopped 1/2 tsp nutmeg Directions 1/4 tsp salt 2 cups grated zucchini }}Preheat oven to 350 degrees F. In a mixing bowl, stir together the carrots, orange juice, Directions vanilla, olive oil, honey and pineapple until }}Preheat oven to 350 degrees F. well blended. Combine vanilla, oil, sugar, egg, egg whites }}In another bowl, stir together the flours, and skim milk. baking soda and spices. Mix in the walnuts. }}Sift together baking soda, flour, wheat germ, }}Blend the dry ingredients into the carrot cocoa, cinnamon, nutmeg and salt. Add dry mixture, stirring until just mixed. ingredients alternately with zucchini to the } first mixture. }Pour the batter into a nonstick } 8-inch-square baking pan and bake for }Bake for 45 minutes in a 9x13 pan sprayed 45 to 60 minutes — until a knife inserted generously with cooking spray. in the center comes out clean. Nutritional information per serving }}Remove from oven, let cool slightly and Calories: 142kcal; Fat: 5g; Protein: 3g; remove from pan. Carbohydrates: 23g; Sodium: 54mg Nutritional information per serving Source: USDA Calories: 334kcal; Fat: 9g; Protein: 5g; Carbohydrates: 62g; Sodium: 25mg Source: USDA

107 Sweet Treats

Pumpkin Spice Muffins Makes 10 to 12 muffins Ingredients 2 cups whole wheat or whole wheat pastry flour ½ cup sugar 1 tablespoon baking powder ½ teaspoon baking soda ½ teaspoon salt ½ teaspoon cinnamon ¼ teaspoon nutmeg 1 15-ounce can solid-pack pumpkin ½ cup water 1/3 cup raisins (optional) Directions }}Preheat oven to 375°F. }}Mix flour, sugar, baking powder, baking soda, salt, cinnamon and nutmeg in a large bowl. }}Add pumpkin, ½ cup of water and raisins. Stir until just mixed. }}Spray baking cups with cooking spray, then spoon batter into each one. Fill to just below the top of each baking cup. }}Bake 25 to 30 minutes, until tops of muffins spring back when touched lightly. }}Remove from oven and let stand 5 minutes, then remove from pan and cool on a rack. Once cool, place muffins in airtight container for storage. Nutritional information per serving (1 muffin) Calories: 131kcal; Fat: 1g; Protein: 3g; Carbohydrates: 31g; Sodium: 236mg

108 Notes

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111 Insurance coverage provided by or through UnitedHealthcare Insurance Company or its affiliates. Administrative services provided by UnitedHealthcare Insurance Company, United HealthCare Services, Inc., or their affiliates. For informational purposes only. UnitedHealthcare does not diagnose problems or recommend specific treatment. The information provided in this document is not a substitute for your physician’s care. Services and medical technologies referenced herein may not be covered under your plan or be available in all states or for all groups.

M44984-B 2/12 © 2012 United HealthCare Services, Inc.