Satisfying Meal for Only 5 Points
As the days grow colder, nothing warms the stomach better than a bowl of hot chili. Made with lean turkey and lots of vegetables, you won’t even know you’re dieting.
Ingredients: yields 20 servings
- 10 oz. lean ground turkey
- 1 medium onion, diced
- 2-3 garlic cloves, minced
- 2 (28 oz.) cans diced tomatoes
- 1 (15 oz.) can black beans, rinsed and drained
- 1 (32 oz.) can reduced-sodium beef broth
- 2 zucchini, diced
- 2 yellow squash, diced
- 4 stalks celery, diced
- 2 green bell peppers, diced
- 1 (1 1/4 oz.) packages dry chili seasoning mix
- Brown the turkey, onion, and garlic in a large soup pot.
- Add the remaining ingredients. Bring to a simmer.
- Continue simmering until vegetables are tender (about 30 minutes).
Nutritional Information: serving size: 1 cup
Calories 75; Total Fat 8g; Protein 5g; Total Carbohydrate 11g; Sugar 4g; Fiber 3g; Cholesterol 11mg; Sodium 197mg
Fitting in Exercise
Exercise can seem like a chore when it’s added as an item on your ‘to-do’ list rather than incorporated into your routine. Making exercise a way of life starts with changing your perception and taking action.
5 Ways to Incorporate Exercise
- Get your workout done first thing by resetting your sleep schedule to wake up earlier.
- Sneak in a lunch break workout. Try going for a 20-minute brisk walk.
- Use small dumbbells or resistance bands at your desk. Sit on a stability ball to strengthen your core.
- Invest in a jogging stroller or a carrier for when you need to take the kids with you.
- Take the stairs often and up the intensity, gradually increasing speed and number of stairs you climb.
National Mammography Day is October 17
Breast cancer is the most common cancer among women. This month celebrates the strides made in helping women fight back and survive breast cancer. One of the more successful tools available for early detection is the mammogram.
A mammogram is an x-ray used to find changes in the breast. The American Cancer Society recommends women age 40 and over get a mammogram every year along with a breast exam by a doctor or a nurse.
Tips for Getting a Mammogram
- Schedule a mammogram one week after your menstrual period.
- Do not apply deodorant, antiperspirant, powder, lotion or ointment on or around your chest the day of your exam, as they appear as white spots on the x-ray.
- Expect the procedure to last 20 minutes.
- Results are available within 30 days.
If you haven’t already scheduled your yearly mammogram, and you are age 40 or older, take time to call your doctor and make your appointment.
Using Food to Maximize Your Workouts
When and what you eat impacts how you feel when you exercise. The quantity and certain types of food will give you more energy for longer, intense workouts. Follow these tips when planning your next workout.
Eat a healthy breakfast - one hour before your workout. Good breakfast options include: whole-grain cereals or bread, low-fat milk, juice, bananas or yogurt.
Pick the right portion - to eat before you exercise.
- Large meals: eat at least three to four hours before exercising.
- Small meals: eat two to three hours before exercising.
- Small snacks: eat an hour before exercising.
Snack smart – and keep your blood sugar high. Good snack options include: energy bar, banana or other fresh fruit, whole-grain bagel or crackers, or low-fat granola bars.
Eat after you exercise - to help your muscles recover. Eat a healthy combination of proteins and carbohydrates within two hours of exercise if possible. Options include: peanut butter sandwich, low-fat chocolate milk and pretzels, or pasta with meatballs (always watch portions).
Drink lots of fluids - before, during and after exercise to help prevent dehydration.
- Drink 2 to 3 cups of water two to three hours before your workout.
- Drink about 1/2 to 1 cup of water every 15 to 20 minutes during your workout.
- Drink 2 to 3 cups of water after your workout.
Biking and Running Trails
Kansas City offers great mountain biking opportunities and paved walking trails for the biking enthusiast as well as runner. Check out these popular trails and take a ride with the family or challenge yourself to a workout.
Off Road/Mountain Bike Areas
- Blue River Parkway - Located in southern Kansas City, MO near Holmes and Red Bridge Roads. Trails follow along the river and offer various levels of biking difficulty.
- Shawnee Mission Park - Positioned in Johnson County, this park connects to the Mill Creek Streamway Park trails. Excellent for family bike rides.
- Smithville Lake - Newly developed trails located at the north end of the metro area and include both challenging and family-friendly sections. Scenery includes dense woods, lake views, deer and other wildlife.
- Trolley Track Trail - It runs 6 miles along Brookside Blvd. from the Plaza to 85th Street. Beautiful ride through the South Plaza, Brookside, and Waldo neighborhoods.
- Longview Lake Trail - A short paved trail, it runs along the lake in southern KCMO & Lee’s Summit.
- Little Blue Trace Trail - Located in eastern Independence along the Little Blue River, from 24 Hwy south to I-70, the trail is mostly crushed gravel.
- Mill Creek Streamway Park - Paved trail in Johnson County, KS, it runs 13-15 miles along the creek from the Kaw River, south through Shawnee Mission Park, to 119th Street in Olathe.
- Indian Creek / Tomahawk Creek Greenways - Paved trails in southern Johnson County, KS, connecting a few neighborhood parks and extending eastward into southern KCMO.