Monthly Archives: May, 2013

Healthy Recipes from MCI Norfolk Cook-off Winners

As described in a previous post, employees at DOC’s MCI Norfolk recently participated in a healthy cook-off.  All of the dishes prepared were delicious, especially the ones below, which took home top honors.  These dishes work well when feeding a crowd, or as  part of a family meal or celebration.

Mexican Chix Bites

Ingredients
2 Cups of Water
2 Packets of Taco Seasoning
1 Large Jar of Salsa
6 Boneless Chicken Breasts
2 Cups Brown Rice
Multi Grain Tostitos Scoops
Mexican Shredded Cheese
Low Fat Sour Cream

Instructions
1.  Bake the chicken @ 350 degrees for 30 minutes.  Dice into small cubes.
2.  Add Water, Taco Seasoning, and Salsa into a large skillet pan.  Bring to a boil, then add Rice and chicken.  Stir constantly.
3.  Once water is absorbed (5-10 minutes), place Tostitos Scoops on a baking pan and use a small ice cream scoop or spoon and place chicken/rice mixture into Tostitos Scoops.  
4.  Sprinkle on Mexican Cheese; place back in the oven @ 350 degrees for 4-5 minutes.  Take out and enjoy. ***You can also add a small scoop of Low Fat Sour Cream before eating***

Recipe from Captain Arnie Larson

Noodle Kugel

Ingredients
1 lb of Noodles (wide width, preferably whole wheat)
16 oz low-fat/fat-free sour cream 
16 oz low-fat/fat-free cottage cheese 
8 oz low-fat/fat-free cream cheese 
4-5 eggs
1/2 cup sugar  (If you use Splenda or another sugar substitute – cut amount in half)
1/4 cup skim or 1%  milk 
2 tbsp vanilla extract
1 stick butter
Cinnamon, to taste 

Instructions
1.  Cook noodles until tender – rinse with cold water and put to the side.
2.  Melt butter and mix other ingredients together until creamy.
3.  Mix noodles in with creamy batter
4.  Place contents in greased oblong pan.  Top with cinnamon.
5.  Bake at 350 for 45-50 minutes or until golden brown
6.  Take out of oven and cool down before cutting into squares

It’s Simple, It’s Good and It’s Low in Calories! 

Recipe from CPO A/B Eileen Yelle

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Take a Walk and Enjoy the Season’s Healthy Ingredients

Food and physical activity are two of my favorite things, and it’s a lot easier than you’d think to combine the two, thanks to a weekly walk to Haymarket organized by the GIC’s very own Yvette Fernandes.  Every Friday at noon, Yvette leads a group of GIC employees on a walk to the Haymarket, where they load up on a week’s worth of fresh fruits and veggies.  As an added bonus, Yvette sends out a weekly reminder about the walks which spotlights seasonal ingredients that can all be found at the market through a handful of tasty recipes.  I really enjoy Yvette’s weekly recipes for a few reasons:  they get me thinking about different ways to use fresh, in-season ingredients; they are cost-conscious, due to the presence of seasonal ingredients than can be purchased for quite a discount at the market; and they often encourage eating in moderation and enjoying a high-quality dish, rather than sacrificing flavor just for the sake of eating healthy.  As Yvette puts it:

“Not every recipe is healthy – I just really like the idea of people paying attention to ingredients and new food, then the healthier choices should naturally follow. Heck, I’ve even used bourbon in some of those recipes and championed butter over margarine with the idea that moderation and slowing down lets you enjoy “taboo” stuff. Going to Haymarket leads to healthy choices, (it’s all fruits and veggies) and encourages cheap healthy eating.  For example, I bought 3 artichokes for $1; Stop&Shop Hingham had 2 artichokes for $5.”

If you work in Boston and would like to join Yvette’s weekly walks, or work elsewhere and would just like to receive her great recipes, send her an email.  And, for a sample of what you’ve been missing, here is a recipe from one of her weekly emails:

Creamed Asparagus with Mushrooms

Ingredients
4 pounds asparagus spears
2 tablespoons olive oil
1 cup chopped onion (1 large)
1 tablespoon bottled minced garlic (6 cloves)
½ teaspoon salt
½ teaspoon ground black pepper
½ cup reduced-sodium chicken broth or vegetable broth
¼ cup dry sherry or dry white wine
¼ cup reduced-fat cream cheese (Neufchatel)
12  oz assorted sliced fresh mushrooms, such as white button, shiitake, cremini, or oyster mushrooms
1-½  tablespoons grated Parmesan cheese
2 teaspoons snipped fresh thyme or ¼ t dried thyme, crushed

Instructions
Bring a large pot of water to boiling. Prepare a large bowl of ice water. Snap off and discard woody bases from asparagus. Cut spears into 2-inch pieces. Cook asparagus in the boiling water for 4 to 6 minutes or just until crisp-tender. Drain asparagus. Plunge asparagus into the ice water; let stand until cooled. Remove asparagus; pat dry with paper towels. Set aside.

In a large skillet, heat oil over medium-high heat. Add onion, garlic, salt, and pepper; cook until softened. Stir in broth, sherry, and cream cheese; bring to boiling. Add mushrooms; cook for 3 to 4 minutes or until mushrooms are softened and sauce thickens slightly. Stir in Parmesan cheese and thyme. Add the cooked asparagus; heat through, stirring to coat.

DPH State Lab Employees Lost Big During the WellMASS Weight Loss Challenge

Employees at agencies all throughout the state worked hard for six weeks to lose weight as part of the WellMASS Weight Loss Challenge, but ultimately, only one agency could come out on top.  That honor went to the Department of Public Health’s Hinton State Laboratory in Jamaica Plain, whose 27 participating employees ended up winning the state-wide weight loss competition by losing a high average percent body weight and earning two extra points toward their weight loss total by having all eligible employees complete their online Health Assessment.  State Lab employees beat out 28 other agencies to earn the title of “Biggest Losers,” and they were rewarded for their efforts with a certificate of achievement and a healthy catered lunch.

DPH Hinton State Laboratory employees show off their weight loss successes and certificate of recognition

DPH Hinton State Laboratory employees show off their weight loss successes and certificate of achievement.

When I met with the State Lab’s Weight Loss Challenge participants, they all looked healthy and happy to have embarked on a weight loss journey.  Many participants are still following the eating and exercise habits they adopted during the challenge, including participating in the three weekly exercises classes offered at their worksite.  Wellness Champion Jacki Dooley is one such participant:

“The Challenge gave me the incentive to go back to Weight Watchers and really work hard at it this time.  I am also exercising more than I ever have!” – Jacki

Since the group was so successful in losing weight, I asked them to share some of their weight loss tips.  Below are some helpful strategies to help you become a successful “loser.”

“Tips:  Plan and be on track!  Be accountable (to the group, to yourself).  Measure.  I was surprised how off I was on estimates of portion sizes.”  – Deb

“After watching the documentary Forks Over Knives, I switched to a non-dairy, mostly vegetarian diet, which I think helped me to jump-start my weight loss.  I expect this will be the way I’ll continue eating.” – Denise D

“My tip is juicing!  It’s a wonderful, healthy way to cleanse your body of nasty toxins while at the same time replenishing it with loads of vitamins and minerals.” – Trisha

“Lots of veggies!” – Cyndi

“I love water bottles, and have fine on my desk to prove it.  I have Weight Watchers, sports, and bubble bottles, and a diamond purple drinking glass.  Instead of drinking sodas, I drink water with and without Crystal Light.  I have changed from eating out to bringing my lunch every day, and therefore I know what I am putting in my mouth.  I get up from my desk and walk on good days and bad.” – Sadie

Although the WellMASS Weight Loss Challenge may be over, that does not mean your attempts at weight loss have to end.  Our Challenge toolkit can be used any time you or your agency would like some motivation and ideas to help you lose weight.  As the Hinton State Laboratory employees have proven, weight loss does not have to be difficult or time-consuming; small changes, many of which can seem like fun, are all it takes to safely and successfully work toward your weight loss goals.

Healthy Ingredient of the Week – Maple Syrup

Maple syrup is typically used as a topping for pancakes, waffles, and other breakfast treats, and can sometimes seem anything but healthy.  But I’m here to tell you that, when used in moderation, and with the right combination of other nutritious ingredients, it can be a part of any healthy diet.  Maple syrup contains the polyphenol quebecol, a type of antioxidant that can help protect against inflammation.  It’s also an excellent source of manganese and contains other vitamins and minerals like calcium, iron, and zinc.  The darker grades of maple syrup have been shown to have the highest antioxidant concentration, so choose Grade A dark or Grade B to maximize nutritional value.  Also, be sure to note the difference between pure maple syrup and its less expensive imitations:  Anything that says “syrup” without the words “100% pure maple” in front of it is probably just a combination of sugar, high fructose corn syrup, and artificial flavoring. 

I went to Vermont a few weekends ago, at the very end of peak maple season, and indulged in quite a few maple-flavored foods.  I also picked up a maple syrup cookbook while I was there, and found the following recipe quite interesting.  Maple syrup is used to replace most of the sugar in this recipe, and it’s not hard to make a similar swap in most other recipes that call for sugar. You can generally use ¾ cup syrup for 1 cup sugar; since the syrup is liquid, you should also decrease the amount of other liquids called for in the recipe by 2-4 tablespoons per cup of syrup used, add ¼ – ½ teaspoon baking soda to decrease acidity, and lower the over temperature by 25°.

Maple Shredded Wheat Bread

Ingredients
2 large shredded wheat biscuits, crumbled
2 cups boiling water
3 tablespoons butter
½ cup maple syrup
⅓ cup sugar
1 tablespoon salt
1 package yeast
¼ cup lukewarm water
3 ½ cups white flour
3 cups whole wheat flour

Instructions
1.  Crumble shredded wheat biscuits and cover with boiling water.
2.  Add butter, maple syrup, sugar, and salt, stirring to melt butter.  Cool to lukewarm.
3.  Dissolve yeast in lukewarm water and stir into shredded wheat mixture.
4.  Gradually stir in sifted flour to make a stiff dough, kneading until smooth.
5.  Place dough in greased bowl, cover, and let rise until doubled in size.
6.  Punch down, knead again, and shape into two loaves.
7.  Place in two greased bread pans, cover, and let rise again until nearly doubled.
8.  Preheat oven to 375°.  Bake for 45 minutes.  Cook before slicing.  Yields 2 loaves.
Adapted from
The Official Vermont Maple Cookbook, Second Edition.

Strength Training Done Right

It’s easy to think that the best way to lose weight is to increase the frequency and intensity of cardio activities like running or aerobics.  However, a little-known secret among successful weight “losers” is that cardio activity is most effective when it’s combined with 2-3 sessions a week of strength training exercises.  Strength training helps build muscle, which burns more calories than fat, so it’s essential to develop your muscles in order to increase your calorie-burning potential.  Additionally, strength training can keep your muscles, and the joints they help support, in top shape as you age.  The aging process can be scary for a number of reasons, one of them being the loss of muscle mass, and the loss of strength and independence that comes with it.  Studies have shown that the majority of women and the elderly, those most at risk for problems related to low muscle mass, do not meet the U.S. Department of Health and Human Services’ 2008 Physical Activity Guidelines for Americans twice-weekly goal of strength training exercises.

Strength training doesn’t have to be too difficult or time-consuming, if you follow a few simple tips:

  • Warm up and cool down before strength training.  Walking is a good way to warm your muscles up, and stretching is effective for both warm-ups and cool-downs.
  • Stretching regularly can also help your strength training routine by improving muscle development, increasing range of motion, and reducing the risk of injury.
  • Weight does not matter as much as form does.  Make sure you keep your body aligned and focus on slow, controlled movements.  Increase the amount of weight you lift only when you feel comfortable doing so.
  • Choose 8-10 different strength training exercises, and do 8-12 reps of each.  You should find it difficult, but not impossible, to do the last 2 reps of each set – this means your muscles are being properly challenged.
  • Give your muscles time to rest.  Don’t do strength training workouts on consecutive days; it’s best to allow at least 48 hours in between sessions.

If you’ve tried changing your eating habits and increasing cardio activity, and are still in a weight loss rut, I’d encourage you to try incorporating strength training into your weekly routine.  Not only will you increase your muscle mass to help prevent problems as you age, but you’ll be increasing your metabolism, and burning more calories without feeling like you’re doing too much extra work, at the same time.

Healthy Ingredient of the Week – Garlic

Not only is garlic good for keeping vampires away, it’s also good for your health.  Garlic is a great source of folic acid and the antioxidant Vitamins C and A.  Besides being a tasty, and healthy, addition to meals, garlic has been used for centuries as medicine.  It gets its medicinal properties from a compound called allicin, which also gives the herb its distinctive odor.  Garlic is often used to treat high cholesterol, high blood pressure, hardening of the arteries, and other cardiovascular conditions.  It may also be effective in preventing certain forms of cancer.  The verdict is still out on a lot of garlic’s medicinal properties, but you’ll still get all of its flavor and nutrients by incorporating it into meals like this one, which is one of my personal favorite chicken dishes.

Slow Cooker Twenty Garlic Chicken

Ingredients
1 teaspoon paprika
1/2 teaspoon pepper
1 teaspoon olive oil
3 to 3 1/2 lb cut-up chicken breasts
1 large onion, sliced
1 medium bulb garlic (about 20 cloves)

Instructions
1.  In small bowl, mix paprika, pepper, and oil to form paste; spread evenly over each piece of chicken.
2.  In 5- to 6-quart slow cooker, place onion slices. Arrange chicken over onion. Separate garlic into cloves; do not peel cloves. Place garlic cloves around chicken.
3.  Cover; cook on Low setting for 5 hours.
4.  With slotted spoon, remove chicken, onion and garlic from slow cooker; place on serving platter. Squeeze garlic cloves to use cooked garlic on mashed potatoes, vegetables or bread.

Recipe adapted from Betty Crocker