RECIPES

Roast Chicken with Potatoes and Butternut Squash

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Cooking on a Budget

For a $1.62 per serving, this meal comes in healthy and under budget.  

Ingredients: Serves 4

  • 2 tbsp. minced garlic
  • 1 tsp. salt
  • 3/4 tsp. black pepper
  • 1/2 tsp. dried sage
  • 1 (3 1/2-pound) roasting chicken
  • 12 oz. red potatoes cut into wedges
  • 1 1/2 c. cubed, peeled butternut squash
  • 2 tbsp. butter, melted

Directions:

  1. Preheat oven to 400°.
  2. Combine 1 1/2 tbsp. garlic, 1/2 tsp. salt, 1/2 tsp. pepper, and sage in a small bowl.
  3. Remove and discard giblets and neck from chicken. Loosen skin from breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin.
  4. Place chicken, breast side up, on rack in a broiler pan coated with cooking spray.
  5. Combine potatoes, squash, butter, 1/2 tbsp. garlic, 1/2 tsp. salt, and 1/4 tsp. pepper. Arrange vegetable mixture around chicken.
  6. Bake for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.

Nutritional Information: 1 serving = 3 oz. chicken and 3/4 c. vegetables
Calories 399; Fat 12.1g; Saturated fat 5g; Monounsaturated fat 3.2g; Polyunsaturated fat 1.7g; Protein 43.8g; Carbohydrate 25.9g; Fiber 3.4g; Cholesterol 147mg; Iron 3.5mg; Sodium 791mg; Calcium 77mg

FITNESS TIPS

Strengthen Your Core

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Pilates For Home

Pilates is proven to trim your tummy and strengthen your back. These three exercises can all be done at home. No equipment or gym membership needed.

The Hundred

One Hundred

Lie on your back, knees raised, bent above hips. Arms by sides, palms down, exhale and raise your head and shoulders. Extend arms and legs; keep lower back on floor and pump arms 6 inches up and down. Inhale for 5 pumps and exhale for 5. Do 100 pumps.

Roll-Down

Roll Down

Sit with knees bent, feet and legs hip-width apart. Place hands behind thighs and slowly begin to roll down toward the floor. Stop halfway down, when your arms are almost straight. Hold this position for 3 breaths, then roll back up to sitting position. Do 3 times.

Single-Leg Circle

Leg Circle

Lie with right leg on the floor and left leg extended toward ceiling; keep arms at sides with palms pressing down into floor. Point left foot, reaching out with toes, and rotate the leg slightly outward. Switch legs. As with all workouts, remember to make sure the exercises you are performing are right for you. Check with your doctor before beginning a new exercise program.

Images and exercises from fitnessmagazine.com

FITNESS TIPS

Shed Holiday Pounds

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Weight Loss Tips

If evidence of all those holiday treats is sticking around, here are some tips to shed those unwanted pounds.

  • Drink water - sipping before meals helps you feel full.
  • Count to 10 - average cravings last 10 minutes. Use that time to make a phone call, write up a to-do list.
  • Snack often - light, frequent meals curb your appetite.
  • Avoid soda - soft drinks are a source of empty calories.
  • Up your protein - protein makes you feel fuller longer than carbohydrates or fats.

Get 30-day challenge ideas from our Pinterest board and challenge yourself to become a healthier you!

HEALTHY TIPS

Snowed In?

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Hunker Down for Family Fun

For many working parents, a snow day means scrambling for childcare and finding ways to keep the kids active. Keep your kids engaged with these fun activities.

  • Create snow art - fill empty bottles with food coloring and water and let the kids create art in the snow.
  • Campout in the living room - use blankets and sleeping bags to build a fort in the living room.
  • Make magazine mosaics - cut out images, colors and words from old magazines and glue to a paper plate.
  • Craft an indoor snowman - use construction paper, mini marshmallows or cotton balls and add scraps of felt or yarn to build your own snowman.
  • Make homemade play dough - use flour, salt and other basic household baking ingredients to make your own play dough.
PREVENTION

The Great Sugar Debate

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Artificial or Natural?

When it comes to cutting calories, many turn to substituting sugar with artificial and natural sweeteners. But the key to using any sugar substitute is moderation.

Sugar substitutes aren’t magic bullets for weight loss.*

Artificial sweeteners are low in calories. They are also sweeter than sugar. You only need a fraction of the amount, but often too much is used. Natural sweeteners are recognized as being most safe for consumption. However, consuming too much can lead to tooth decay, poor nutrition and weight gain.

Types of Sugar Substitutes:

Artificial Natural Sweeteners
Equal Agave
NutraSweet Honey
Sweet’N Low Maple Syrup
Splenda Molasses

*Mayo Clinic

HEALTHY TIPS

Stick to What’s in Season

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Winter Fruits & Vegetables

Fruits and vegetables taste best when they are in season. Next time you are in the grocery store, put a few of these produce items in your cart.

Vegetables Fruits
Squash Pears
Sweet Potatoes Figs
Pumpkin Mandarin Oranges,
Tangerines, Clemetines,
Blood Oranges
Beets