HealthMiles Blog

Member Sarah G.'s Pumpkin Turkey Chili

Thanks to member Sarah G. for sending us her recipe for pumpkin turkey chili.  It takes advantage of the pumpkins in season and sounds delicious!

Pumpkin Turkey Chili

• 1T oil
• 1 cup chopped onion
• 1 green pepper
• 1 clove garlic, chopped
• 1 lb. ground turkey
• 1 14.5 oz can diced tomatoes
• 2 cups pumpkin puree
• 1 1/2 T chili powder
• 1/2 tsp gound black pepper
• 1 dash salt
• shredded cheese
• sour cream

Heat oil in large skillet over med heat and saute the onion, pepper, and garlic until tender. Stir in the turkey and cook until evenly browned.  Pour meat mixture into slow cooker.  Mix in tomatoes and pumpkin.  Season with chili powder, pepper, and salt.  Cover and set on low; cook for 4-5 hours.  Serve topped with cheese and sour cream.  Serves 4.

Healthy Pumpkin Bread

Try healthy pumpkin bread recipe to reap the benefits without all the calories.
Serves: 16 Edit
Yields: 1 loaf
Total Time: 1 hr 10 min
Prep Time: 20 min

Ingredients
1 cup(s) (packed) light brown sugar
2 large egg whites
1 cup(s) pure pumpkin (not pumpkin pie mix)
1/4 cup(s) canola oil
1/3 cup(s) low-fat plain yogurt
1 teaspoon(s) vanilla extract
1 cup(s) all-purpose flour
3/4 cup(s) whole wheat flour
1 1/2 teaspoon(s) baking powder
1 teaspoon(s) ground cinnamon
1/2 teaspoon(s) ground nutmeg
1/2 teaspoon(s) baking soda
1/2 teaspoon(s) salt

Directions

• Preheat oven to 350 degrees F. Spray 8 1/2" by 4 1/2" metal loaf pan with nonstick cooking spray with flour.
• In large bowl, with wire whisk, combine brown sugar and egg whites. Add pumpkin, oil, yogurt, and vanilla extract; stir to combine.
• In medium bowl, combine all-purpose flour, whole wheat flour, baking powder, cinnamon, nutmeg, baking soda, and salt. Add flour mixture to pumpkin mixture; stir until just combined. Do not overmix.
• Pour batter into prepared pan. Bake 45 to 50 minutes or until toothpick inserted in center of loaf comes out clean. Cool in pan 10 minutes. Invert pumpkin bread onto wire rack; cool completely.

Nutritional Information (per serving): Calories -140, Total Fat - 4g, Saturated Fat - 0, Sodium- 165mg, Total Carbohydrate - 25g, Dietary Fiber -1g

The Great Pumpkin

October is here, and that means so are the pumpkins. Pumpkins are not only great for carving scary faces, but they also have a lot of nutritional value. 

 

• Pumpkin is very rich in carotenoids, which is known for keeping the immune system of an individual strong and healthy.
• Beta-carotene, found in pumpkin, is a powerful antioxidant as well as an anti-inflammatory agent.
• Being rich in alpha-carotene, pumpkin is believed to slow the process of aging and also prevent cataract formation.
• The presence of zinc in pumpkins boosts the immune system and also improves the bone density.

So go ahead and go orange. 

Spruce Up Your Salad

If you're trying to eat healthy and bring a salad for lunch but you're bored with the same old, try switching out your lettuce for spinach. Iceberg lettuce doesn't have much nutritional value in it; it's still good for you but it's mostly water and a little bit of fiber. Compare that to spinach which is a nutrient-rich super food full of things like vitamin c, iron and folate. 

As a general rule of thumb go for the darkest leaf for the most value. And of course, switching things up a bit could add some excitement to your lunch break.

Here's a healthy spinach salad recipe to try:

Ingredients

DRESSING
1 lemon
2 Tbsp white wine vinegar
1/3 cup sugar
1 Tbsp olive oil
1 tsp poppy seeds

SALAD
1/4 cup sliced and toasted almonds
8 oz strawberries, quartered
1/2 medium cucumber, sliced and cut in half
1/4 small red onion, sliced into thin wedges
1 pkg (6 oz) baby spinach

Directions

DRESSING:
For dressing. zest lemon to yeild 1/2 tsp of lemon of zest and juice lemon to yeild 2 Tbsps lemon juice. Combine zest, lemon juice, vinegar, sugar, oil and poppy seeds. Whisk until well blended. Cover and refrigerate until ready to serve. Toast almonds 10 minutes in oven or toaster oven and set aside to cool.

SALAD:
Wash strawberries and slice into quarters. Peel cucumber, slice lengthwise to de-seed, then slice into thin wedges. Place spinach into bowl, adding strawberries, cucumber, and onion. Whisk dressing and pour over salad, gently tossing to coat. Sprinkle with almonds. Serve immediately.

Number of Servings: 10

Calories: 68.9 

Fat: 2.9 g

Know Your Portion Sizes

When everything is super sized, it's hard to know what a healthy portion size really is. And a portion size is different from a serving size. While you might hear them used interchangeably, a serving size is the amount of food listed and recommended on the nutrition label, while a portion is the amount of food you choose to eat for meals or snacks. Controlling your portion sizes is one way to drop those extra pounds or help maintain your current weight.

So looking at the label is a good place to start, but sometimes when you're eating out or cooking it's hard to know how much food you really need. Here are some visual examples to help you understand how to easily measure out a healthy portion of food.

Here are some basic guidelines:

1 cup = baseball
½ cup = light bulb
1 oz or 2 tbsp = golf ball
1 tbsp = poker chip
3 oz chicken or meat = deck of cards
3 oz fish = checkbook

And here are some examples to keep in mind:

7 Ways to Avoid the Afternoon Slump

It happens to the best of us, the afternoon rolls around and you feel your energy fading. But before you reach for a sugary solution, try these pick me ups instead.

1. Take a quick walk – Take a few brisk laps around the office or outside. You’ll revive your body and your brain and go back to your work focused. (Not to mention the extra steps you’ll get!)
2. Drink water – Dehydration can make you tired so make sure you’re drinking water throughout the day. Also, thirst can disguise itself as hunger so drinking water well help you know when you’re really hungry.
3. Eat a balanced lunch – Avoid foods high in fat in sugar; these will cause your blood sugar levels to spike and then crash. Try not to overeat but do include a complex carb, like brown rice or whole wheat bread or crackers to keep you full and fuel your brain.
4. Have a healthy snack –Snacking is okay, in fact it’s good to eat small snacks throughout the day to keep your blood sugar up so you stay alert. Just make sure the snacks are healthy, try some almonds, string cheese or fresh fruit to refuel.
5. Stand up and stretch – If you don’t have enough time for a break, take just a minute to stand up and stretch it out. Don’t forget to breathe in and out deeply to send some oxygen to your brain.
6. Schedule a meeting – well, only if you need one.  But getting up and interacting with co-workers can help revive you and engage both your body and mind.
7. Have a cup of coffee or tea – Caffeine in moderation is fine, and the antioxidants in tea are an added bonus. Just make sure you’re not adding sugar or other additives that increase the calories and decrease the impact.

Healthy Recipe: Southwestern Pizza

If you're trying to eat right but really craving pizza, skip the delivery and make a healthy version at home instead. Try using whole wheat crust and piling on the veggies to fill up without the extra calories. Here's an easy, delicious pizza recipe from Fitness Magazine to try.

Southwestern Pizza

Prep time: 8 minutes
Cook time: 10 minutes
Makes: 3 servings

 

 

Ingredients
Nonstick cooking spray
1 12-inch 100% whole wheat pizza crust
1 cup prepared tomato salsa
1 1/4 cups shredded reduced-fat 2 percent mozzarella
1 1/3 cups canned black beans, drained and rinsed
1 small sweet red pepper, seeded and thinly sliced (about 2/3 cup)
2 scallions, trimmed and thinly sliced
1/4 cup cilantro leaves for garnish (optional)

Directions
1. Heat the oven to 450 degrees. Coat a baking sheet with cooking spray. Place crust on sheet and top with salsa, 1 cup mozzarella, beans, sliced red pepper, and scallions. Top with remaining 1/4 cup cheese.
2. Place pizza in oven and bake 8 to 10 minutes or until mozzarella is melted. Remove from oven and garnish with cilantro if desired. Cut into six slices and serve.

Nutrition facts per serving (2 slices): 488 calories, 28g protein, 72g carbohydrate, 12g fat (5.4g saturated), 16g fiber

Pie Pointers
It's easy to turn an otherwise healthy pie into a calorie bomb. Keep things waistline-friendly with these tasty tips from Janel Ovrut, RD, a dietitian in Boston.
Add flavor. Spice up a jar of pizza sauce by adding herbs like basil, oregano, and rosemary.
Choose the right cheese.Instead of mild mozzarella, try Asiago, Parmesan, or sharp cheddar, which have stronger flavors.
Bulk it up. Pile your pizza high with "meaty" vegetables to create a heartier slice. Eggplant, artichokes, and zucchini are packed with fiber.

 

If you have any yummy, healthy recipes to share, email them to stories @virginhealthmiles.com. 

Drink Up

Are feeling sluggish and tired, maybe even experiencing dry skin?  It could be due to a lack of water in your body. You're body is made up of about 60% water and it's important to replenish it. Water flushes toxins out of vital organs and can give you more engery, better skin, healthy joints and muscles, and overall help your body function right. The actual amount you need each day is debatable, by try aiming for around 8 glasses. If that sounds like a lot, get a water bottle and keep it with you, full, throughout the day. You'll drink more water because it's there and feel better as a result. 

If regular water just doesn't do it for you, try squeezing fresh lemon in it. Lemon water works like a natural cleanser and can add some extra flavor without any extra calories. 

8 Foods to Boost your Immune System

It might be cold and flu season, but you have steps to take! Keep your body strong and try these super foods to boost your immune system and kick those germs.

 

 Garlic - It may not be good for your breath, but garlic is great for your body. Allicin, one of the active components in freshly crushed garlic, can zap viruses by blocking the enzymes that lead to infection. To get the most out of your cloves, peel, crush and cut them, then let them sit for 15 minutes before cooking.

Mushrooms -Mushrooms are one of the best foods to boost the immune system. They contain beta glucans, which can strengthen your ability to fight off a cold. Mushrooms make a great side dish or addition to a stir fry.

Sweet Potato - Sweet potatoes have tons of fiber and are a great source of beta-carotene (a form of vitamin A). Eat them mashed or baked, plain or with seasoning, and enjoy. Try to find potatoes with darker flesh, which have higher betacarotene content.

Oats and Barley - These grains reportedly help to increase immunity, heal wounds more quickly and boost the efficacy of antibiotics. To up your intake, sneak oats into your meatloaf or use them in chicken breading and substitute barley for pasta in soup.

Chicken Soup - Your mom wasn’t wrong when she used this as a remedy. It thins mucus and keeps inflammatory white cells from moving to the bronchial tubes, which leads to cold symptoms.  Adding spices to your soup may also have additional health benefits.

Honey - Full of antioxidants, honey has long been used to help treat sore throats and other bacterial infections. It also can assist in the growth of friendly bacteria, improving gut health. Try getting more honey in your diet by using it to replace sugar in tea and coffee.

Yogurt - Look for yogurt that boasts "live cultures" or "probiotics". Full of friendly bacteria, yogurt helps keep harmful germs from invading your body through the lining of your digestive system and may help prevent colds and other infections. Try eating plain yogurt with honey and berries, which are great antioxidants, for an added boost.

Green Tea - Green tea contains a powerful antioxidant, epigallocatechin gallate (EGCG) which help to fight against bacteria and viruses. Studies have shown that EGCGs can also reduce the development of cancer cells without damaging the healthy tissues.  Try drinking 2-3 cups a day to reap these healthy benefits.

While no one food can keep you completely germ free, getting exercise and eating a healthy, well-balanced diet will help you stay strong so you don't miss a step. 

Stay Healthy During the Holidays

The holidays can be a busy time of year between the preparation, the parties, and still trying to get all your steps in! Make sure you're taking care of yourself and staying healthy so you don't get sidelined.  Here are some tips for keeping it all together this season.

1. Get Enough Sleep - Even if you're traveling or entertaining a house guest, try to maintain a regular sleep schedule.  Your body needs that time to recharge.
2. Eat Healthy Foods - Don't fall into the fast-food trap because you're busy.  Take one day to plan out your meals for the week and make extra portions you can freeze. That way when you're in a rush you can still grab and go with something nutritious.
3. Keep up Your Activity - Exercising can help your immune system stay strong and help relieve stress. Keep to a schedule and take some time for yourself each day.
4. Pick and Choose - It's tempting to say yes to everything but don't overcommit yourself and do too much.  Say yes to the things you really want to do and enjoy them.
5. Everything in Moderation - There's a lot of temptation and holidays treats this time of year, so be aware of what you're eating.  Listen to your body when it tells you it's full and limit your treats.