Recipes

Family Fit Lifestyle Month: 7 Health Resolutions To Pursue As a Family In January 2019 0

January is National Family Fit Lifestyle month. It offers a great opportunity to change the focus for the health of you and your family. Deciding to have an active and healthy lifestyle is never easy but making the decision and sticking to it is possible. While deciding to go vegan or running miles each day may be an easy resolution to make, sticking to it may prove to be a challenge. It  doesn’t make sense to make such drastic decisions, though, but adopting habitual changes will enhance your personal growth.

Setting family health goals caters to the needs of growing children. Parents are the role models for their children and can educate them on a healthy lifestyle; therefore, adopting healthy eating and regular physical activity is a great start to having a healthy family.

Here are some resolutions to make as a family in the Family Fit Lifestyle month in 2019.

Keep fit

Working out reduces the risk for chronic illnesses, such as hypertension and diabetes. The Center for Disease Control (CDC) recommends a minimum of 2.5 hours every week for adults and an hour every day for children.¹ Regular physical activity helps you to get fit and for your kids to adopt healthy living that they will practice for the rest of their lives. It is also a great way to spend time with your family.

Walking is a simple way to get fit. Find a few minutes every evening to walk to the park or visit nature trails. Being outdoors is great for physical and mental health. Bike riding is another fun way to keep fit. Buy bicycles, plus helmets and reflective jackets, for you and your family. You can take quick rides in the evening or take longer rides during the weekend.

Swimming is also another great way to get fit Playing swimming games like Marco Polo or Sharks can make it fun. You can also play games in your backyard like jumping ropes, tennis, basketball, or soccer to get your kids moving.

Start a fitness challenge

Commit to a certain number of hours of physical activity every week and see your family’s health improve this year. The challenge can vary in length and difficulty depending on each family member. Go out for nature walks; great weather and fresh air is enough incentive to walk a mile more. Have a family walk on the weekend or in the evenings. You can make it fun by setting different fitness challenges. Instead of a family movie night, choose fitness night. Prepare chopped veggies and fruits as healthy snacks and dips, like low-fat yogurt. Exercise with a fitness DVD or dance the night away to your favorite music.

Drink water

Water hydrates the body, cleanses the system of harmful toxins, and makes the skin look great. Another huge benefit is helping you to lose weight, since water has no calories.² Water fills you up and you won’t need to indulge in food. When you drink water instead of regular soft drinks, you also reduce your calorie intake.

Buy bottles for each family member and decide on the number of bottle refills to have in a day. Carry the water bottles to school and work. Colorful bottles are a great idea for young children..

Limit TV time

Most children spend more time in front of the television. TV and social media have taken a huge chunk of time during which children used to use to go out and play, and this can contribute to some kids being overweight. In the USA, 15% to 25% of school children are overweight. This increases their risk for heart disease, diabetes, and hypertension; moreover, only about half of Americans aged between 12 to 21 exercise regularly.³

Choose health this Family Fit Lifestyle month and limit TV time for your kids to about two hours of TV per week. Let them use the time to engage in physical activity, like cycling or playing soccer, tag, playing at the playground, catch, or family games in the backyard.

Include vegetables in your meals

Eating adequate vegetables with meals helps to prevent obesity. Vegetables contain fiber which is linked with less incidence of type 2 diabetes, cancer, stroke, and heart problems.²  The cost of treating these diseases is much more than purchasing vegetables on a regular basis. Choose healthy vegetables to include in your meals like cauliflower, broccoli, and bell peppers.

Take advantage of the Family Fit Lifestyle month to educate your children on healthy food choices. Go for grocery shopping together and discuss with them the different foods and give them the benefits of choosing healthier foods.

Eat 3-5 portions of fruits daily

Encourage healthy snacks like fruits and discourage high sugar snacking. Fruits are delicious and healthy and give you a boost of antioxidants and anti-inflammatory benefits. Eat a fruit with every meal to achieve the recommended fruit intake. Fruits like pineapples, strawberries, and citrus fruits are rich in vitamin C.

Wake up early every day

Hitting the snooze button always seems the best idea for a sleepyhead, only to regret the decision after being late for an appointment. Teach your kids to wake up early even during the weekends to get more done. A lot can be done in the morning, like exercising and cleaning.

Although January is Family Fit Lifestyle month, choosing a healthy lifestyle is a yearlong and lifelong commitment. Take time to teach your children early about healthy living so they can practice as adults.

Choosing nutritious foods and having regular physical activities will improve your family’s health and lifestyle. Teaching young children good lifestyle habits helps them to get started on the lifelong path of good health. Choose health this year and make not only January but all the other months your Family Fit Lifestyle months. 

References

1. https://www.cdc.gov/cancer/dcpc/prevention/policies_practices/physical_activity/guidelines.htm
2. https://www.webmd.com/diet/features/6-reasons-to-drink-water#1
3. https://www.pivot.com/Learning-Center/Pivot-Blog/Post/3403/January-is-National-Family-Fit-Lifestyle-Month
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/

6 Festive Holiday Appetizers For Your Holiday Table 0

Whipping up a batch of festive holiday appetizers can be a tricky business, and these treats need to wow your guests, healthy enough to not put you in a food coma, and easy enough to prep en masse. It sounds like a lot of work for something that'll just “warm up” your guests' bellies, but to help you deal with all this kitchen drama and spend more time with your friends, we rounded up six of our favorite holiday appetizers that take minutes to put together and are bound to amaze your guests.

1. Baked Mashed Potato Balls

One dish that screams “holiday” – mashed potatoes. Even though it's a must, the festive holiday appetizer is the reason behind a pile of dirty dishes and potential carpet stains. To spare yourself the hassle, serve your mashed potatoes in the form of these bite-sized balls – delicious!
Ingredients:
2 cups freeze dried potatoes
2 medium eggs, beaten
1/3 cup breadcrumbs
½ tsp garlic powder
Salt and pepper, for seasoning
Directions:

1. Preheat the oven to 400^o
2. In a large bowl add the potatoes and pour just enough water to see the dices float. Let them sit for 10-15 minutes or until they are fork-tender.
3. Once that happens, remove the water and mash them until they are smooth.
4. Add the salt, pepper, and garlic powder, and stir until they are evenly combined.
5. Place the breadcrumbs and eggs into two different bowls and line a baking sheet with parchment paper.
6. Using your hands, form small balls with the mashed potato puree and dredge them first in egg and then in breadcrumbs.
7. Place them on the baking sheet and put them in the oven.
8. Bake for about 15 minutes, or until they turn gold.

 

2. Red Bell Pepper Feta Bites

Let's be honest: Feta makes everything taste betta – this yummy appetizer deserves a spot on your holiday menu. The treat also packs a great nutritional punch thanks to feta's protein⁽¹⁾ and red pepper's vitamin C⁽²⁾_.
Ingredients:
1 cup feta cheese, cubed
1/3 cup dehydrated red bell peppers
Directions:

1. Cut the cheese into bite-sized cubes.
2. Then, add the red bell peppers into a bowl.
3. Dunk the feta cubes into the bowl piece by piece, making sure each cube is completely coated with the flakes.
4. Put a toothpick in each cube for easy picking.

 

3. “Bacon” and Caramelized Onion Crostinis

Ask any foodie, and they'll tell you that crostinis are the perfect holiday appetizer. The bread-and-smear combo is a huge time-saver, but also a great way to “prep” your guests for the main course. If you ran out of healthy topping ideas, this delicious crostini recipe is here to save the day. Swapping regular bacon for TVP Bacon Bits, this take on the classic treat gives you an early start on those healthy eating resolutions.
Ingredients:
1 loaf of rustic bread, cut in ½-inch slices
1 cup TVP bacon bits
5 tbsp olive oil
3 medium onions, peeled and sliced
½ tbsp balsamic vinegar
Salt and pepper, for seasoning
Directions:

1. Preheat the oven to 400^oF and brush the bread slices with 3 tbsp of olive oil.
2. Place them onto a baking sheet and bake them for 2-3 minutes or until they turn gold.
3. Remove them from the oven and set them aside.
4. Add the remaining olive oil to a pan and bring to a simmer.
5. Then, stir in the balsamic vinegar and the sliced onion, and cook until it's translucent.
6. Once it's cooked thoroughly, add the TVP Bacon Bits and sauté for a couple of minutes.
7. Then, remove the mixture from the heat and set it aside.
8. Once it's cool, scoop some of it on top of your baked bread slices and serve.

 

4. Hasselback Potato Bites

Between their layers and nose-tingling aroma, roasted Hasselback potatoes are a thing of beauty. What happens when you add a bunch of drool-worthy ingredients to the mix: bacon, sour cream, and chives? You’ve got yourself a festive holiday appetizer for your everyone to devour, that's what happens. Are you ready to dig in?
Ingredients:
6 small potatoes, rinsed
1 tbsp TVP Bacon Bits
2 tbsp sour cream
2 tbsp olive oil
1 tbsp dehydrated chives
A pinch of salt, for seasoning
Directions:

1. Preheat the oven to 400^oF and line a baking sheet with aluminum foil.
2. After rinsing them thoroughly, make several vertical cuts through the potatoes without reaching all the way to the other side.
3. Place the potatoes on the baking sheet, brush with olive oil, and season with a pinch of salt.
4. Roast for about half an hour until they are fork tender.
5. Remove them from the oven and set aside to cool.
6. Then, place a few of the TVP Bacon Bits between the slices, coat with sour cream, and sprinkle with dehydrated chives and the remaining Bacon Bits.

 

5. Roasted Parmesan Cauliflower

It's no secret that we're big fans of cauliflower here at MEP HQ. From reducing inflammation to improving digestion, the cruciferous vegetable boosts our health in more ways than. This roasted parmesan cauliflower recipe takes minutes to put together, plus it's delicious. Top with chopped parsley or pomegranate seeds for a slightly festive vibe.
Ingredients:
1 cup of freeze dried cauliflower pearls
1-2 tbsp olive oil
1 tbsp Parmesan cheese, grated
1 clove garlic, minced
½ tsp salt
1/8 tsp black pepper
Directions:

1. Add the cauliflower pearls to a bowl. Then, pour just enough water to make them float.
2. Let them sit for 10-15 minutes until they are rehydrated.
3. Meanwhile, preheat the oven to 400^oF and line a baking sheet with parchment paper.
4. Once the pearls are hydrated, remove them from the water and add them in a bowl along with the rest of the ingredients. Stir well until they are evenly combined.
5. Then, place them onto the baking sheet and roast them for about 20 minutes or until they're fork-tender. Toss with a spatula halfway through to make sure they're evenly cooked.

 

6. Red Bean Hummus with Pita Chips

Hummus may not exactly be what you'd call “festive.” But, this go-to dip can turn into a bonafide magnet for your crackers and crudites if you add the right ingredients. Don't believe us? Let red bean hummus recipe change your mind.
Ingredients:
2 cups of dehydrated red beans
2 tbsp dehydrated celery
1 tbsp olive oil
2 cloves of garlic, minced
The juice of 1 lemon
1/8 tsp smoked paprika
Salt and pepper, for seasoning
½ tsp dehydrated chives, for serving
Directions:

1. Add the red beans, celery, and garlic to a pot along with 4 cups of water.
2. Simmer the veggies over low heat for about 20 minutes, and then using a sieve, drain all the water. Reserve 1-2 cups of the water.
3. Add the red beans, celery, and garlic to a food processor as well as the rest of the ingredients and pulse for a few minutes.
4. If the mixture is too thick, add some of the water you reserved or 1-2 tablespoons of olive oil.
5. Serve with baked pita chips or crackers.

So, which of these festive holiday appetizers would you add to this year's Christmas menu list? Let us know in the comments below!
References:

1. https://ndb.nal.usda.gov/ndb/foods/show/19
2. https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/

12 Easy Thanksgiving Cocktails Recipes You Can Make in No Time 0

Whether you’re looking for a comforting cold drink or a hot drink for cozy nights, we’ve got the best Thanksgiving cocktails. Here are 12 super easy Thanksgiving cocktails that you can make in a short time.

5 Easy-to-Make Snacks Perfect for Last-Minute Traveling 1

It’s August, and your vacation is next week! But, if you are anything like most people, chances are you have yet to start packing. While tucking away your bathing suit at the very last minute is no big deal, neglecting to throw in a couple of snacks can be frustrating during a long trip. Avoid packing all the wrong things, leaving your tote bag empty and your stomach growling! We gathered these 5 snacks that are easy to make, healthy, and packed with flavor.

5 Yummy Back-to-School Recipes to Brighten Up Your Kiddo’s Lunch Box 1

It's almost time to send your kiddo(s) back to school. Back-to-school season is a time for hectic mornings with zero time to prep something decent for the kids’ lunch boxes. If you want to avoid this stressful scenario, try these 5 easy back-to-school recipes are just the thing to get you started.

6 Refreshing Drinks You Can Enjoy With Your Barbecue 0

Summer barbecues are a great chance to indulge in the festivities with your loved ones, and the best part is that it is summer. Whether you'll be spending it on the beach or on the grill, you will need ice cold refreshments. Here are a few cold drinks you can combine with your barbecues that you and your guests will enjoy.