For Life NutritionGet Off The Diet – Get On With Life!

Calcium is the most abundant mineral in the body. Approximately 99% of calcium exists in the bones and teeth. The remaining 1% of calcium is found in bones, fluids and tissues. Bone is in living tissue and is constantly undergoing repair and reconstruction. Throughout the day, bones are being rebuilt and repaired by using calcium from other parts of the body. When people don’t consume enough calcium in their diets, the body can steal it from the bones, causing them to weaken. Such bone loss can lead to osteoporosis and broken bones. A diet rich in calcium helps build strong bones, maintain healthy blood clotting, muscle contraction and relaxation and normal nerve transmissions inside the body.

Calcium is found in many dairy products such as milk, yogurt, cheese, pudding, forzen yogurt, ice cream and cottage cheese. It can also be found in dark green leafy vegetables such as collard greens, turnip greens, kale and broccoli. Calcium is also found to a lesser degree in many fruits and vegetables such as apricots, rhubarb, okra, lima beans and dates. Even almonds have a small amount of calcium.

How much cacium you need depends on your age. Generally adults need about 1000 milligrams (mg) a day (equal to about three servings of dairy). Women who are pregnant or breast-feeding need more. Children aged one to three years old need 700 mg. a day. Children who are four to eight years old need 1000 mg per day. And people that are nine to eighteen years old need 1300 mg per day. Over the age of 50, 1200 mg of calcium is recommended per day. 8 ounces of milk has about 300 mg of calcium, cheeses can have 150 to 225 mg of calcium, dark green leafy vegatables like kale have about 110 mg of calcium per serving. A quarter cup of almonds has 80 mg of calcium. For more specific information when good food sources of calcium and how much you need per day, go to www.nationaldairycouncil.org.

Cheesy Penne Pasta Ingredients:
Makes eight servings

16 ounce whole-wheat penne pasta, cooked
1 – 15 ounce container reduce fat ricotta cheese
1 – 8 ounce package part skim shredded mozzarella cheese (divided)
1/2 cup shredded Parmesan or Romano cheese one
1/2 cup skim milk
2 cans (14.5 ounce) diced tomato
2 cans (8 ounce) tomato sauce
2 cups sliced zucchini
1 cup sliced mushroom
1/3 cup chopped fresh parsley
1/3 cup chopped fresh basil

1. Preheat oven to 350*.
2. Stir together 11/2 cup mozzarella with other cheeses and milk in large bowl. Stir in cooked pasta and remaining ingredients. Spoon mixture into two to 3 quart baking dish (12 x 9″) that has been sprayed with a nonstick baking spray.
3. Sprinkle with remaining mozzarella cheese.
4. Bake in 350* oven for 30 minutes.

Looking for a way to improve your mood, control your weight and help the kids do better in school?  Eating breakfast every day can help with all these problem areas.

Your body needs fuel in the form of foods after the overnight “fast” to increase glucose levels that send energy to the brain and muscles of the body.  Research shows that skipping breakfast can cause people to be tired and irritable.  Does that sound like you or any of your coworkers in the morning?

Breakfast increases productivity, concentration and problem solving abilities.  If weight is the issue, you should know that a study at Harvard University found that adults who eat breakfast are nearly 50% less likely to be obese compared to folks who skip breakfast.  Harvard’s study of the effects of breakfast for children showed that breakfast can improve academic performance, memory, school attendance, behavior and mood.

So remember, breakfast everyday for everyone.  You may find it easier to gather breakfast foods the night before when you pack your lunch for the next day.

Try these quick and easy breakfast ideas:

• Low fat or fat free yogurt with berries or sprinkle with your favorite crunchy cereal.
• Whole wheat toast or bagel with peanut butter and sliced banana or raisins.
• A bowl of whole grain cereal with sliced fruit and skim or 1 % milk.
• Whole grain toaster waffles or pancakes (or microwave the weekend’s leftover pancakes).
• A smoothie of low fat milk or yogurt and your favorite juicy fruit like peach or mango.
• Apple slices and reduced fat cheddar cheese chunks.
• Scrambled eggs and whole wheat toast.

**Any breakfast is better than no breakfast so even if you running late in the morning be sure to grab SOMETHING on your way out the door.  A glass of milk, a piece of fruit, a cold slice of pizza or a couple of crackers that can be eaten in the car will do.  Breakfast starts the day out right.

Caribbean Summer Salad
Preparation Time 20 minutes.  Makes 5 cups.

1/4 cup orange juice
2 Tablespoons lime or lemon juice
1 Tablespoon honey
1 teaspoon thyme leaves
1/2 teaspoon ground allspice
1/8 teaspoon red pepper
2 medium nectarines or peaches, pitted and cut in half inch cubes.
2 cups whole kernel corn (about three ears grilled corn, cut from cob).
1 Can (15 ounce) black beans, drained and rinsed.
1/4 cup finely chopped celery.
1/4 cup finely chopped onion.

DIRECTIONS:
1.  In large bowl, blend orange juice, lime juice, honey and seasonings.
2.  Thoroughly mixing fruit and vegetables.  Serve immediately or chill up to four hours.

Quick Apple Crisp Ingredients:
Makes six servings

1/3 cup graham cracker crumbs
1/3 cup Quaker Oats
2 Tablespoons brown sugar
1 teaspoon cinnamon
2 pounds apples (about six, medium-size)
1/2 cup water
1 Tablespoon butter
Optional: add half a cup of raisins that have been soaked in water for about 20 minutes or any chopped nut that you like.

1. In a small bowl, mix graham cracker crumbs, oats and brown sugar.
2. Wash and peel apples. Quarter apples and cut away cores and seeds.
3. Slice apple quarters.
4. Spread apples in a small oblong baking pan (12 x 8″).
5. Add water to the pan and any optional ingredients at this time.
6. Sprinkle cinnamon and topping mixture over apples.
7. Dot with butter.
8. Bake at 375* for about 45 minutes or until apples are soft and topping is brown.

Today’s economy is forcing everyone to rethink their budgets. With grocery costs continuing to rise while incomes do not, it is time to look for ways to get more food for less money. Smarter shopping can not only lead to smaller bills at the checkout. It is an opportunity to make food choices that can lead to a healthier lifestyle.

The most expensive items on the shopping list for most people tend to be meats. To make the servings go further, try foods that used bite size pieces of beef, pork, chicken or fish rather than a a large portion for each person like a pork chop or steak. For instance you could make soups, stews and stirfries. Making a ground meat sauce to put over pasta will stretch further than serving each person several meatballs.

Buying a whole chicken or turkey is cheaper than buying cut up poultry parts. You can cook the whole bird and freeze some of the cooked meat for a potpie, BBQ sandwiches or a salad for a later meal. When serving chicken breasts, you can make the portion seem bigger by pounding the breast flat. This will also tenderized the meat and help it to cook up more quickly.

You can try to skip the meat completely at least one day of the week. Peanut butter, eggs, dried beans and dairy products all offer protein. Dried beans including kidney beans, black beans, garbanzo beans, baked beans, black-eyed peas, navy beans and lentils all have protein along with a high fiber content. By cutting back on meat servings, you will be eating more heart healthy.

Another large part of the grocery budget can be spent on fresh fruits and vegetables. Fresh produce is very nutritious, but can also be too expensive for people to afford. If you live near a farmers market, you can get a lot more produce for a lot less money than you would spending at the supermarket. This stimulates the local economy and you will be a lot healthier when you include more produce in your diet.

Finally, a great way to get nutritious foods without spending a lot of money is to plant a garden. If you live in an apartment, you can plant in pots like you do house plants.

Vegetable Chili Ingredients:

2 cups chopped onion
1 can (14 1/2 oz.) chicken broth
2 teaspoons garlic powder
2 tablespoons chili powder
1 teaspoon cumin
1/4 teaspoon oregano
1 pound carrots (sliced)
1 pound potato (cubed)
1 can (28 oz.) chopped tomatoes
2 cans (15 oz.) kidney beans (drained and rinsed)
1/4 cup chopped cilantro.

1. Combine onion and 1/4 cup broth in Dutch oven. Cook until onion is wilted.
2. Stir in spices. Cook one minute.
3. Add remaining broth, carrots and potatoes. Cover. Cook 15 minutes.
4. Add chopped tomato and beans. Simmer until vegetables are tender.
5. Stir in cilantro and serve.

Mexican Lasagna Ingredients:
Serves eight

One-pound extra lean ground beef or ground turkey (or substitute soy crumbles)
2 cans (8 oz.) tomato sauce
1 can (14 1/2 oz.) black beans, drained and rinsed
1 can (8 3/4 oz.) whole kernel corn, undrained
1 can (4 1/2 oz.) chopped green chilies, undrained
2 tablespoons chili powder
2 tablespoons minced onion
1 teaspoon ground cumin
1 teaspoon garlic powder
1/2 teaspoon oregano
6 (8 inch) whole wheat tortillas, divided
2 cups shredded reduced fat Cheddar cheese, divided

1. Preheat oven to 350*.
2. In large skillet, brown meat over medium-high heat; drain. Add tomato sauce, beans, corn and green chilies.
3. Stir in next five seasonings. Bring to boil and reduce heat. Simmer, uncovered, 15 minutes.
4. In a 2 quart baking dish, coated with cooking spray, place 3 tortillas to cover bottom, overlap as needed. Cover with half chili mixture and half cheese. Top with remaining tortillas, meat mixture and cheese.
5. Bake 30 minutes.

Sesame Chicken Fingers Ingredients:

2 boneless skinless chicken breasts
2 egg whites, beaten
1/2 cup Italian breadcrumbs
2 tablespoons Parmesan cheese
2 Tablespoons sesame seeds

1. Preheat oven to 425*.
2. Cut boneless chicken into strips.
3. Spray baking dish with non- stick baking spray.
4. Combine breadcrumbs, sesame seeds and Parmesan cheese.
5. Dip chicken in egg whites. Then dipping in crumbs.
6. Bake 15 to 20 minutes- turning strips ones.

Optional dipping sauce: Combine 1 1/2 tablespoons honey and 2 teaspoons brown mustard

Unstuffed Cabbage Ingredients:
Makes six servings

5 cups coarsely shredded cabbage
1 pound extra lean ground beef or ground turkey (or 12 oz. pkg soy crumbles)
2 cans (14 1/2 oz.) diced tomatoes with garlic and onion
1/2 cup raisins
2 tablespoons lemon juice
1 tablespoon brown sugar
1 teaspoon dried dill weed
1/2 teaspoon allspice
1/2 teaspoon ground black pepper

1. In large nonstick skillet brown meat.
2. Add cabbage and cook for three to four minutes until wilted and lightly browned.
3. In small bowl stir remaining ingredients.
4. Add all other ingredients and bring to a boil. Reduce heat, cover and simmer five minutes to blend flavors. Serve over brown rice.