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Simply Nutritious, Quick and Delicious

Jenna Smith, Extension Educator brings you helpful tips to make meals easy, healthy and tasty!
One Pot Spaghetti and Salad  2

Walk Your Way Through a Healthy Day


Holiday decorations are already crowding the stores, which means all the holiday foods and treats will soon be crowding our tummies. But if we start a healthy routine now, we just might be able to make it through all the temptations and traditions without gaining a pound. We've all heard the advice to get fit, eat right and stay healthy, but how exactly do we do that in this busy world? Follow my lead as I take you through a "typical" day, but remember that not every day is going to be exactly the same. You might be thrown a few curveballs along the way, but don't let it ruin your fight to be fit. You'll see that having a plan and a general routine is necessary for living an overall healthy lifestyle!

After a good night's sleep, start your day off with a nutritionally sound breakfast. Wake up a few minutes earlier to fit it into your morning. If your breakfast still has your stomach rumbling at the office, try incorporating more protein and fiber foods to help you feel full for longer. Fix a whole grain English muffin or toast topped with peanut butter or an egg, or try Greek yogurt or low-fat cottage cheese with fruit.

Next, drink a glass of water. Then, pack a glass of water. By packing a bottle of water for your workday, you'll more likely skip the high calorie beverages that easily add up in our diet. Before heading out the door, grab your packed lunch, bottled water, a healthy snack and a pack of sugar-free gum…you'll find out why later!

Tempted to stop at the local coffee shop on the way to work? Not only can that daily latte be a source of additional calories, but it can also drain the pocketbook very quickly. If you must have a cup of joe, stick to a small plain coffee instead of a blended beverage, and brew it at home to waiver any temptations that are shown on the coffeehouse menu.

Eating out every day for lunch is sure to impact your overall health. Start the trend of packing your lunch to take to work. Running errands on your lunch hour can save some time, but it may cause you to either skip lunch or partake in a fast food burger and fries. Eat your packed lunch before you head out to avoid any indulgences along the way. By the way, have you been drinking that bottle of water on your desk? Keep sipping!

It's the afternoon and you're getting a bit tired and restless. A desk job can leave keep you sitting for many hours, but you can keep moving by walking on your breaks, walking to your coworkers rather than emailing or calling them, and taking the stairs instead of the elevator. What do you do if that break room constantly has treats? Curb the temptation by taking out your healthy snack that you brought from home, or chew on that piece of gum that you brought; it may help the urge for something sweet!

The workday is finished and it's time to head home. However, if you haven't gotten any physical activity in during the day, it's time to start. Take the kids for a walk, a bike ride, or head to the gym. Don't forget to pack another bottle of water!

Now it's time to prepare and eat dinner together as a family. Since you planned your meals for the week, you already have the chicken defrosted and vegetables ready. If you know you can't resist an evening snack, skip dessert. Then, aim for a snack that's around 200-250 calories.

Finally, it's time to get to bed. If you happened to have a few cookies or treats that day, don't lose sleep on it, but pick yourself up and do better the next day!

One Pan Spaghetti Printable PDF

 

1 lb. lean ground beef or turkey

1 medium onion

3 ½ cups water

1 can (15 oz.) tomato sauce

1 can (14.5 oz.) diced tomatoes, undrained

2 teaspoons dried oregano

½ teaspoon sugar

½ teaspoon garlic powder or 2 garlic cloves

½ teaspoon dried rosemary

¼ teaspoon pepper

2 cups (12 oz.) whole wheat spaghetti noodles

1 cup (4 oz.) shredded parmesan cheese

Brown meat and onions in a large skillet over medium-high heat (300ᵒF in an electric skillet). Drain fat. Stir in water, tomato sauce, and spices; bring to a boil. Add spaghetti, cover pan, and simmer 10-15 minutes, stirring often to prevent sticking. When spaghetti is tender, top with grated cheese. Refrigerate leftovers within 2 hours.

Yield: 15 (½ cup) servings

Nutrition analysis per serving: 130 calories, 5 grams fat, 180 milligrams sodium,10 grams carbohydrate, 2 grams fiber, 12 grams protein



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