Healthier 4th of July Recipes

It's important to keep your health and hard work in mind over holidays. You've worked hard to get to where you are now and one weekend of sweets and treats galore can really throw your body off. Often times we over-indulge and come off of the holiday weekend feeling down on ourselves, feeling bloated and often unmotivated. Keep your health top-of-mind this 4th of July weekend and try some of these healthy recipes! 

We've pinned 20 festive recipes on our Fit Food Pinterest board HERE. 

New to Pinterest? Click on an  image once, and then again and it will take you to the original source where you can then find the recipe.

Scroll down for some amazingly festive and fun recipes! 

Betsy Ross Toast || Click Image for Recipe

Grilled Blackberry, Strawberry, Basil & Brie Pizza Crisps || Click Image for Recipe

Patriotic Quinoa Salad || Click Image for Recipe

Lemonade Spritzer with Berry Ice Cubes || Click Image for Recipes

Festive Drunk Strawberries || Click Image for Recipe

If you try any, let us know! We'd love to see how you keep your health a priority this holiday weekend!

Happy 4th of July! 

Baptist Health/Milestone Wellness Center | 750 Cypress Station Drive. Louisville, KY 40207

Not All Carbs are Created Equally | The Best Carbs for Weight Loss

It's true, not all carbs are created equally. Carbs are not evil. Too many of us have been brainwashed to believe that all carbs will make us fat. If eaten in large quantities, sure they can, but then again, the same goes for eating large amounts of any food. The key is choosing the right carb to consume. Eating the right carbs can help you with your weight loss.

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1. Research suggests that increasing your intake of soluble-fiber (found in carb-rich foods like beans or oatmeal) by 5-10 grams daily could have a 5% drop in LDL or "bad" cholesterol. 

2. Carbs promote the production of serotonin, a feel-good chemical in your brain. 

3. Swapping refined grains (like white bread and pasta) for whole grains will help you reduce total body fat and belly fat. 

4. Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before exercise may help burn more fat, according to a study from the Journal of Nutrition. 

5. Many carb-filled foods act as powerful appetite suppressants because they contain soluble-fibers that keep you full for longer and satisfy your brain and belly. 

These are great reasons you should still incorporate healthy carbs into your diet. Below are 5 nutrient-dense carbs that won't make you fat, and will keep you satisfied and feeling great after every meal. 

1. Sweet poatoes have a lot of fiber and water, meaning they will fill you up without filling you out. 

2. Quinoa (or brown rice) are also whole-grains with a lot of fiber (and water) to fill you up. 

3. Watermelon is 92% water and is the perfect carb to snack on until your heart's content!

4. Spaghetti Squash (or winter squash) is a nutritious swap for pasta. It is just as filling and flavorful as regular pasta but has way fewer calories.

5. Carrots, or any other root vegetable, like beets and turnips, are complex carbs that are sweet and can help you curb your sweet tooth.

Think twice now about skipping the carbs on your dinner plate. Push over the protein and make some room for these (and many more!) nutrient-dense carbs that can help you whittle your middle! 

Tools For Change Workshop // 6:30 PM Tonight

Join our Personal Trainer and Weight Management Specialist, Jamal Thruston,  tonight for another great 5-week Tools For Change workshop starting tonight! Join Jamal for his Stress & Weight Management class to gain control on emotional eating, acquire tools and resources for stress management and increase your knowledge and confidence! 

Monday Munchie // April 28, 2014

1. Arugula 2. Valencia Oranges 3. Pineapple 4. Broccoli 5. Strawberries 6. Asparagus 7. Grapefruit
8. Snow Peas 9. Honey Dew 10. Carrots

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN Delivery. GreenBEAN Delivery is a year-round food delivery service that brings the freshest local & organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount!  

Here is a list of local farmers markets & ripening dates. Many markets are already open & most farmers markets are opening very soon! 

 For a full list of what's in season during the Spring you can click here.

Tips For Making a Healthy Easter Basket

1. Annie's Cheddar Bunnies || 2. Chocolate Covered Strawberries || 3.  Dark Chocolate || 4.  Assortment of Teas || 5. Homemade Peanut Butter Eggs || 6. Annie's Bunny Fruit Snacks || 7. Carrots || 8. Annie's Bunny Grahams || 9. Lip Balm || 10. Gift Cards || 11. Sidewalk Chalk || 12. Small Fitness Equipment || 13. Stationery

We know the Easter Bunny is full of sweet and delicious treats. However, this is another holiday that you can celebrate just as joyously without wrecking your diet and falling off of your fitness journey. Challenge yourself and our family to have a healthier Easter this year! We've given you some fun ideas, both edible and non-edible, to help you create a healthy Easter basket this year!

Annie's Homegrown brand has multiple products that are bunny shaped and fun for both kids and adults. Chocolate covered strawberries (or any other fruit!) are always a delicious and juicy treat. Don't feel the need to go cold-turkey and have no candy at all - that's no fun! Try making your own, homemade peanut butter eggs or buying individually wrapped treats, like dark chocolate. If they're individually wrapped, you're less likely to over indulge and you won't be eating handfuls (Hello M&Ms!). You're probably laughing at us for suggesting carrots. But, after all, they do play a part in the commercialized theme of Easter. We know carrots aren't as fun as chocolates. But, throw in a new flavor of hummus to try and you'll have a new healthy snack.

Some non-edible ideas are lip-balm, make-up or toiletries, gift-cards, side-walk chalk (undeniably fun for both kids and adults!), small fitness equipment like a jumprope, and stationery. We all enjoy receiving a hand-written note these days and writing friends can actually help reduce stress. 

We hope this helps you think healthy this Easter! Happy Easter!

Do you have any other tips for making a healthy Easter basket? Share with us in the comments below!

Make Healthy Flavored Water At Home

If you've taken a peek into our Fitness Coaching office lately, you may have noticed a pretty pitcher of water with lots of colorful fruits! This is the healthy way to flavor your water and likely the best way to get you to drink more of it! Infusing your water with fruit is easy, nutritious and refreshing. Use any fresh fruit (except bananas - they don't work well!), herbs, and spices to turn your once plain water into a delicious, flavored and refreshing drink. Here are some recipes to help you get started!

As seen in the fitness coaching office:

 

[Left: Lemons and Limes // Right: Cucumbers, Raspberries, Lime, and Mint]

Photos c/o Milestone Personal Trainer, Lauren Burkhardt

Other Refreshing Combinations 

Strawberry-Lemon with Basil                Watermelon Mint                       Pineapple Orange with Ginger

1/2 C Strawberries                                1 C cubed Watermelon              1/2 C cubed Pineapple

1/2 Lemon, sliced                                 1/4 C fresh Mint Leaves             1/2 Orange, sliced

1/4 C fresh basil leaves                                                                          1 tbsp freshly-grated Ginger 

Directions

You can do this with any amount of water or any kind of container, you will just want to adjust the ingredients to taste based on the amount of water you use. After you choose your fruits and/or herbs, muddle them (mash) on the bottom to release some of the fresh fruit juice. Fill with water and give it a taste! You can add some agave (stir until dissolved) or another natural sweetener if you desire. Enjoy it as-is or refrigerate overnight for maximum flavor! 

What would you put in homemade fruit water? Share your favorite recipe or combinations as a comment below and our trainers just might give it a whirl!

Milestone's Monday Munchie // Skinny Asparagus Risotto

Risotto is a delicious grain that pairs well with just about anything. You can throw all types of protein and veggies in with risotto and have a warm, satisfying and well-rounded meal. This Skinny Asparagus Risotto from SkinnyKitchen would be a delicious dinner for a "Meatless Monday!"

Asparagus is great as a detox vegetable and is considered an anti-aging vegetable. It helps to reduced inflammation and is high in folic acid, potassium, fiber, thiamine and vitamins A, B6 and C. Spinach is a power food that is also loaded with vitamins. One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones. 

Unlike typical white rice, Arborio rice contains some fiber.  It has 3 grams of fiber for ¼ cup uncooked rice. It does take a bit of attention when making, but it's not difficult and turns out very creamy and delicious...not mushy at all! 

Ingredients

• 6 cups Swanson’s reduced-sodium chicken broth or vegetable broth (for Meatless Monday!)
• 3 teaspoons olive oil
• 1 pound asparagus, trimmed and cut into 1-inch pieces
• 2 tablespoons shallots, minced
• 1 tablespoon garlic, minced
• 1½ cups dry Arborio rice, see shopping tip
• ½ cup white wine
• 2 cups fresh spinach, stems removed, chopped
• 1 cup frozen peas, thawed
• 2 tablespoons fresh chives or scallions, chopped
• ½ cup Parmesan cheese, shredded
• Freshly ground black pepper, to taste

Instructions

1. In a saucepan, heat the chicken or vegetable broth over medium heat.  Continue to keep hot but not boiling.

2. In a large nonstick pan, heat 1 teaspoon olive oil.  Add asparagus and saute until tender, about 5 minutes.  Remove to a plate and set aside.

3. Add 2 teaspoons olive oil to pan and heat.  Add shallots, garlic and saute until soft about 2 minutes.

4. Stir in rice and saute until coated in oil.  De-glaze pan with wine and cook until completely absorbed about 1-2 minutes.  Add heated broth in ½ cup increments.  Continue to simmer and stir often until each addition is almost completely absorbed before adding the next.  Total cooking time for rice is about 40-45 minutes.

5. Stir in asparagus, spinach, peas, Parmesan cheese and chives.  Season with pepper, to taste.

6. Serve immediately in a warmed serving dish.

Makes 6 servings (1 cup each)

Nutrition Facts

281 calories, 6g fat, 13g protein, 43g carbs, 6g fiber, 770mg sodium, 4g sugar

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://www.care2.com/greenliving/8-benefits-of-spinach-the-first-superfood.html#ixzz2xrfsd9VC; http://www.skinnykitchen.com/recipes/skinny-asparagus-risotto/ 

Milestone's Monday Munchie // Avocado Chocolate Mousse

Today's Monday Munchie is brought to you by Milestone Personal Trainer, Jonathan Jansen. For National Nutrition Month, we asked our Personal Trainers to share their favorite snacks, meals, desserts, etc. with you. Jonathan shared with us that his favorite snack is Avocado Chocolate Mousse.  Sounds interesting, right? That's why we had to share more! We promise, you'll have no idea you're eating avocado! Chocolate avocado mousse actually proves that dessert can be good for you! Check out Giada De Laurentiis' recipe below. 

© 2014 Television Food Network, G.P. All Rights Reserved.

Health Benefits of Agave Nectar 

What makes agave superior to sugar? Sugar is a processed sweetener that has no nutritive value, other than calories. And agave, as compared to other sweeteners, has a desirable low-glycemic index. This means that when consumed, it won't cause a sharp rise or fall in blood sugar.

Agave contains saponins and fructans. Saponins, which are found on quinoa and many plant roots, including ginseng, have anti-inflammatory and immune system-boosting properties, including antimicrobial capability. In fact, the Aztecs used agave syrup to treat wounds because of its antibacterial properties.

Inulin is a type of fructan or fiber that has many health benefits. Studies suggest that inulin can be effective in weight loss because of its low impact on blood sugar and its ability to increase satiety and decrease appetite. Inulin is also associated with lowering cholesterol, reducing the risk of certain cancers, and increasing the absorption of nutrients, such as isoflavones, calcium and magnesium.

Where can you buy agave nectar? Agave nectar or agave syrup is sold in health food stores as well as in some supermarkets. It can be found next to the honey or in the health food section.

Tips for Substituting Agave Nectar for Sugar in Recipes

• Use about 1/3 cup of agave nectar for every one cup of sugar called for in recipes.
• Reduce the liquid ingredients in recipes by one-third, since agave nectar is liquid (and sugar is dry).
• Reduce your oven temperature by 25 degrees.

If you make it, share a photo of your Monday Munchie on Facebook, Instagram or Twitter (@beMilestone) and use the hashtag #MilestoneMM so we can see it! 

Sources: http://www.sheknows.com/health-and-wellness/articles/804491/the-health-benefits-of-agave-nectar

Melanie's Favorite Avocado Stuffed Chicken Breasts

Ingredients

• 4 chicken breasts, pounded flat
• 2 ripe, Fresh California Avocados, peeled, seeded and sliced
• 3 Tbsp. lime juice
• 1 tsp. lemon pepper
• 1 tsp. garlic powder
• 1/2 cup fresh, minced basil leaves
• 1 large tomato, seeded & diced
• 1/2 cup sweet onion, chopped
• 2 Tbsp. cracked peppercorns (optional)

Instructions

1. Place the chicken breasts on a flat, working surface.
2. Mix all the remaining ingredients together, except for the peppercorns.
3. Reserve half of the mixture.
4. Divide the remaining half onto the chicken breasts.
5. Roll up the breasts, tucking in ends.
6. Place in a lightly oiled baking dish.
7. Sprinkle with the peppercorns.
8. Bake in a preheated oven at 350 degrees for 45 minutes, or until chicken is fork tender.
9. Remove from oven.
10. Cut each breast in half.
11. Place on a platter with the reserved avocado mixture.
12. You may garnish the platter with fresh basil, lime slices, small tomatoes & avocado slices (or any of these in different combinations).