EAT FOR HEALTH DO-IT-YOURSELF

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Warren Dean
5 years ago
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Tips to Remember 3 Reasons Why You Should Eat Glucose-Friendly Meals: Help lower your risk for type 2 diabetes and heart disease Keep weight gain in check Avoid tooth decay What Your Nutrition Expert

1 Tips to Remember 3 Reasons Why You Should Eat Glucose-Friendly Meals: Help lower your risk for type 2 diabetes and heart disease Keep weight gain in check Avoid tooth decay What Your Nutrition Expert Says About Glucose-Friendly Meals: Include low-fat protein sources in each meal. Go for fiber-rich plant foods like whole grains, fruits, veggies, beans and nuts. Read food labels carefully. Keep an eye on the total carbohydrates (30-45 grams per meal) to make the best choices. How Will You Eat For Health This Month? Monday Tuesday Wednesday Thursday Friday Power Granola Frozen Greek Yogurt Pops Quick and Easy Protein Wrap Spinach and Mushroom Quesadillas Chocolate Bites Improving Health One Meal at a Time Granola is high in fiber and ideal for a quick breakfast. Greek yogurt has three times more protein than regular yogurt, and it s great for satisfying a sweet tooth. Turkey is low in saturated fat. Mushrooms are a great source of protein. These cookies deliver the sweet taste of chocolate in each low-calorie, low-fat bite. Consult with your physician before beginning a new diet program. HIGHMARK.COM

Power Granola Ingredients (for 8 servings): ½ cup unsalted, chopped cashews ½ cup unsalted, chopped pecans ½ cup unsalted sunflower seeds ½ cup old-fashioned oats 2 tablespoons peanut butter 2

Pour peanut butter mixture over the oat mixture. Stir to coat. Place foil and cooking spray on a baking sheet. Spread single layer of granola on the baking sheet.

2 Power Granola Ingredients (for 8 servings): ½ cup unsalted, chopped cashews ½ cup unsalted, chopped pecans ½ cup unsalted sunflower seeds ½ cup old-fashioned oats 2 tablespoons peanut butter 2 tablespoons Splenda brown sugar blend Combine cashews, pecans, sunflower seeds and oats in a bowl. Microwave the peanut butter and brown sugar until melted. Stir to combine. Pour peanut butter mixture over the oat mixture. Stir to coat. Place foil and cooking spray on a baking sheet. Spread single layer of granola on the baking sheet. Bake at 300 degrees for minutes, stirring every 10 minutes to ensure even browning. Remove from oven and let cool completely. Break up granola and store in an air-tight container. This recipe is: low-fat, high-fiber Frozen Greek Yogurt Pops Ingredients (for 4 pops): ½ cup mango 2 ounces non-fat, plain Greek yogurt ¼ teaspoon Splenda In a blender, mix together all ingredients until smooth. Divide smoothie mixture evenly between 4 ice pop molds. If you don t have ice pop molds, use popsicle sticks and an ice cub tray as an alternative. Freeze until solid, about 3 hours. This recipe is: high in phytochemicals and protein

Quick and Easy Protein Wrap Ingredients (for 2 servings): 4 tablespoons hummus 2 whole-wheat wraps, heated 6 ounces no-salt-added, delistyle turkey ½ cup cucumber (peeled and diced) Spread 2

This recipe is: high in protein ½ cup Roma tomatoes (diced) 2 tablespoons reduced-fat, crumbled feta cheese 2 green olives (diced) Spinach and Mushroom Quesadilla Ingredients (for 2 servings): ½

3 Quick and Easy Protein Wrap Ingredients (for 2 servings): 4 tablespoons hummus 2 whole-wheat wraps, heated 6 ounces no-salt-added, delistyle turkey ½ cup cucumber (peeled and diced) Spread 2 tablespoons hummus on first wrap. Top with 3 ounces turkey, ¼ cup cucumber, ¼ cup tomatoes, 1 tablespoon feta cheese and 1 diced olive. Fold wrap to close. Repeat for remaining wrap. This recipe is: high in protein ½ cup Roma tomatoes (diced) 2 tablespoons reduced-fat, crumbled feta cheese 2 green olives (diced) Spinach and Mushroom Quesadilla Ingredients (for 2 servings): ½ tablespoon olive oil 1 cup white mushrooms (diced) 2 cups fresh baby spinach 1 clove garlic (minced) ½ cup fat-free shredded mozzarella cheese 2 whole-grain tortillas Heat the olive oil in a non-stick pan over medium-high heat. Add the mushrooms, spinach and garlic. Sauté for about 5 minutes until the spinach wilts. Remove from the pan and set aside in a bowl. Spray the pan with cooking spray. Place 1 tortilla in the pan and spread ½ of the spinach and mushroom mixture on half of the tortilla. Spread ¼ cup cheese over the spinach and mushroom mixture. Fold the tortilla in half. Cook for 1-2 minutes. Flip tortilla and cook for 1-2 more minutes, until golden brown. Cut quesadilla into triangles. Repeat procedure for remaining quesadilla. This recipe is: high in vitamins, minerals and protein

Chocolate Bites Ingredients (for 24 cookies): ½ cup unsweetened cocoa powder 1/8 teaspoon cream of tartar 1/8 teaspoon salt ½ cup sugar, divided 3 large egg whites 1 teaspoon vanilla extract 1

4 Chocolate Bites Ingredients (for 24 cookies): ½ cup unsweetened cocoa powder 1/8 teaspoon cream of tartar 1/8 teaspoon salt ½ cup sugar, divided 3 large egg whites 1 teaspoon vanilla extract 1 tablespoon confectioners sugar Preheat oven to 300 degrees. Line 2 baking sheets with parchment paper. Sift together cocoa, salt and ¼ cup of sugar in a small bowl. Beat egg whites and cream of tartar until soft peaks form in large bowl with electric mixer at medium-low speed. Beat in remaining ¼ cup sugar, 1 tablespoon at a time until meringue is glossy and stiff peaks form. Fold in cocoa mixture and vanilla extract. Drop by rounded teaspoonful about 1 apart on baking sheets. Bake 25 minutes for soft, chewy cookies or 40 minutes for crisp cookies. Dust cooled cookies with confectioners sugar. This recipe is: low-fat

o Peanut butter o Pecans (unsalted) o Roma tomatoes o Salt o Shredded mozzarella cheese (fat-free) o Splenda o Splenda brown sugar blend o Sugar o

5 Your Grocery List o Baby spinach o Cashews (unsalted) o Confectioners sugar o Cream of tartar o Crumbled feta cheese (reduced-fat) o Cucumber o Deli-style turkey (no-salt-added) o Eggs o Garlic o Green olives o Hummus o Mango o Non-fat Greek yogurt (plain) o Old-fashioned oats o Olive oil o Peanut butter o Pecans (unsalted) o Roma tomatoes o Salt o Shredded mozzarella cheese (fat-free) o Splenda o Splenda brown sugar blend o Sugar o Sunflower seeds (unsalted) o Unsweetened cocoa powder o Vanilla extract o White mushrooms o Whole-grain tortillas o Whole-wheat wraps 12/15 CS

Week #2 Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner

WLG 2017 12 Week Summer Strong Challenge Meal Plans Week #2 Day/Meal Breakfast Snack #1 Lunch Snack #2 Dinner Saturday Sunday Monday Tuesday Wednesday Thursday Friday 1 c. cooked steel cut oats (use water)