Vision Journal Workshop

Healthy eating and exercise are not the only factors you have to consider when losing weight. Usually when you start a weight loss program, you have intentions to stay on plan, but outside factors often get in the way of your success. Having a solid foundation, positive attitude and specific set goals will help aid in your weight loss efforts. In our Vision Journal workshop, we will touch on each of the subjects listed above. The journey to health and wellness is tough, but with a great support system and hard work, anything is possible!

For more information on our Vision Journal Workshop, contact the new well at 541-471-2224, we are here for you.

Your friends at the new well

Weight Loss, Health Management, and how to make it happen!

Yes, the new well is a weight loss and wellness program and we teach this all year, but in January we will be paying extra attention to planning your whole year and our classes will all be structured around this. Some other things that fall under this category are:

  • How to set goals and keep them
  • What does it mean to be a good support system? (Bring your spouse or others you would like to support you.)
  • How to plan and prep meals in advance
  • What kind of exercise should I be doing to reach my goals?
  • How do I fit it all in my schedule?
  • And much more!

On January 21st at 6 pm at the Club Northwest in Grants Pass, we will provide the tools you need to succeed, not only in your weight loss journey, but your overall wellness.  Dinner will be provided, we will be serving plan compliant Chili!!! You are more than welcome to bring a healthy dish to share (and the recipe) if you would like. For more information or if you would like your name to be put on the list of attendees , please contact the new well at 541-471-2224.

 

Chicken Tortilla Soup

soup

 

Ingredients

  • 6 oz chicken breasts, cooked and chopped
  • 2 T olive oil
  • 2 corn tortillas (6”), roughly chopped
  • ½ C chopped red onion
  • 2 cloves garlic, minced
  • 12 ounces low-sodium chicken broth
  • ½ C chopped cilantro
  • 1 jalapeno pepper (seeds removed), finely diced
  • 2 C tomatoes finely diced
  • ½ C low-sodium black beans, rinsed and drained
  • 1 C bell pepper, finely chopped
  • 1 t ground cumin
  • 4oz skim milk
  • 2oz light cheese

Instructions

  1. Heat oil in large pot over medium-high heat; add tortillas, onion, and garlic. Cook 5 minutes, or until onion and garlic are tender.
  2. Add broth, scraping bottom of pan to loosen any browned bits. Add beans,
  3. tomatoes, bell pepper, jalapeno, cilantro and cumin. Bring to a boil. Reduce heat to medium and simmer 25 to 30 minutes, or until flavors blend.
  4. Add chicken to pot and stir. Cook 5 minutes, or until chicken is heated. Remove pot from heat and stir in skim milk. Serve each portion topped with 1oz cheese.

Makes 2 servings, each serving counts as:
½ protein, 1 once daily starch, 1 fat, 2 condiments, 1 ½ dairy, 1 ½ vegetable

Make 2016 Your Best Year Ever!

Join us for an evening of fun, food and learning how to be fabulous! Healthy treats that look great and taste even better. Learn how to make adult beverages that won’t break your calorie budget. Learn how to plan a year that will be like no other!

Make all your resolutions a reality!

  • Get healthy/Lose weight/shape up/lower blood pressure/ control diabetes
  • Spend more time with family and friends
  • Save money
  • Get organized
  • Kick bad habits
  • And much more!

Bring a friend and be ready to learn how 2016 will be YOUR BEST YEAR EVER!

Dec. 14 at Club Northwest
6:00 – 8:00 pm

Reserve your seat today! Call us at 541.471.2224 or contact us online today!

 

Pizza Sauce and Crust Recipies

Zucchini Crust for Pizza

Ingredients

  • 3 1/2 C grated zucchini
  • 3 eggs, beaten
  • 1/2 C flour, or 1/3 C gluten free flour
  • 1/2 C low fat mozzarella
  • 1/2 C low fat parmesan
  • 1 T fresh basil, or 1/2 t dry
  • Sea salt and pepper

Instructions

  1. Add sea salt to grated zucchini and let sit for 15 minutes in colander. Squeeze out excess moisture.
  2. Combine all crust ingredients and spread into an oiled 9X13 pan. Bake 20-25 minutes until surface is dry and firm.
  3. Brush top with oil and broil under moderate heat for 5-10 minutes.
  4. Pile all your favorites pizza toppings and heat in 350 degree oven for 20-25 minutes. Let set for 5-10 minutes.
  5. Cut into 4 squares and enjoy.

1 pizza square counts as 2 dairy, 1/2 vegetable, 1/2 protein, 1/4 starch

Sweet Tomato Pizza Sauce

Ingredients

  • 2 – 6oz can reduced sodium tomato paste
  • 4 cloves garlic, minced
  • 1 t ground pepper
  • 1 1/2 t Italian seasoning
  • 1/2 t dried oregano, or 1 T fresh basil finely chopped
  • 1/4 t sea salt

Instructions

This sauce is a little thick and a touch sweet, it pairs well with spicy or ultra-savory. Mix ingredients and spread. Enjoy!

Counts as: 1/2 cup counts as 1/2 vegetable

Garlic-Rosemary Marinade

Whether you’re planning a BBQ or attending one, these tips can help make sure it’s fun, delicious, and healthy. Try it today!

  • ½ cup water
  • 2 cloves garlic, finely minced
  • 3 fresh basil leaves, finely chopped
  • 2 tbsp chopped fresh rosemary
  • 1 finely diced green onion
  • 1 tsp. fresh-group black pepper
  • 1 tsp. fresh lemon juice
  • 1 tbsp olive oil

Combine all ingredients in a shallow pan. Toss the protein OR veggies in the marinade to coat and place in refrigerator for at least 30 minutes before grilling. Counts as one condiment.

5 Keys to a well BBQ

Barbecuing is a great way to relax, enjoy the outdoors, and spend time with family and friends. And it can be a great-tasting, healthy option for preparing food. But BBQs can also bring with them temptations and risks. Here are some tips to make your BBQ a healthy one:

1. Consider the protein
Many meats traditionally served at barbecues are loaded with fat and sodium and invite extra fats and condiments. Rather than sticking to the common hamburger and hot dogs, try choosing proteins such as skinless chicken, turkey breasts, and fish. These options are lower in fat and are great without cheese and bun.

2. Spice it up!
BBQ sauce is often a staple condiment at the grill. But it is typically loaded with refined oils and unnecessary sugars or other sweeteners. A great way to make your BBQ healthier is to hold the BBQ sauce, and instead marinate your protein and veggies (see recipe), or add a dash of seasoning to maximize flavor.

3. Eat your veggies
The grill isn’t just for meats. Vegetables add a variety of colors and textures to the BBQ menu, and grilling is a great way to add flavor to your veggies. Try onions, zucchini, tomatoes, bell peppers, eggplant, mushrooms, and corn on the cob. Choose fresh veggies in season to enjoy the most flavors. To prepare, lightly oil the grill to keep food from sticking. Chop but don’t peel veggies and leave corn on the cob whole and in the husk. The peels provide more nutrients and a smokier flavor.

4. Enjoy some sides
Side dishes such as pasta and potato salads often include unwanted fat and calories. Instead, make healthful, delicious sides that allow you to have some great flavors and variety without the unnecessary ingredients, such as the Cucumber Dill Salad (see recipe).

5. How sweet it is!
To add some sweetness to the BBQ menu, try throwing some fruit on the grill! Here are a few sweet ideas:

Try grilled watermelon, pineapple, peaches or bananas. Grilling caramelizes fruit and brings out its natural sweetness.
Pair grilled watermelon with arugula and balsamic dressing for a juicy fruit salad.
Brighten up your plate with colorful fruit skewers made with strawberries, cantaloupe, pineapple, kiwi and blueberries.
For extra flavor, sprinkle cinnamon and/or lemon juice on the fruit.

Cucumber Dill Salad*

Light and refreshing, this cucumber dill salad can be made in little time, and is ready when you are for the next BBQ!

• English cucumber
• ½ cup sliced red onion
• Dash of sea salt
• 1 tablespoon white wine vinegar
• 1 tablespoon fresh dill chopped
• juice of quarter a lemon

Directions:
1. Slice the cucumber lengthwise and remove the seeds with a spoon or melon ball scooper.
2. Slice thin.
3. Should be about 2 ½ cups of cucumbers.
4. Place onion and cucumbers in a bowl and toss with salt.
5. Place into a colander and allow to drain for 20 minutes.
6. Press out liquid, rinse well with cold water.
7. Place white wine vinegar in a serving bowl.
8. Add cucumbers and onions and toss to combine well.

*Counts as 1 free vegetable and 1 condiment.

cucumber-salad

Just for the Smell of It: Summertime essential oils class in Grants Pass

Join us Thursday, July 30th at 5pm to create your own Summer Spritzer to take home! Learn from our expert what essential oils will be most beneficial to use in the hot summer months! Come “smell for yourself: Experience and sample a locally made product. Bring a friend to earn an extra raffle ticket!

The cost is $5 per guest if pre-registered; or $10 at the door. *You will receive ticket price off your purchase of $30 or more.

Register today! Space is limited! 541-471-2224

Make Fresh Produce Last Longer

  1. Keep your fridge clean! I know it’s not fun, but it is a necessary evil if you want food to last longer. Leftover residue or mold spores can increase the spoilage of all your food that is in the fridge.
  2. Don’t store fruits and vegetables near a gas stove. Natural gas has been shown to increase ripening just like Ethylene gas.
  3. Don’t store fruits and vegetables in an area that tends to have smoke and/or heat (this includes the stove/toaster oven and cigarette smoke). The exhaust and heat from these and certain combustion engines can increase the amount of Ethylene gas that gets produced and speeds up the ripening process.
  4. Get an Ethylene gas absorber for your fridge, or there are also special bags that you can buy for storing produce.
  5. Place fresh herbs and leafy greens in a jar or vase of water, just like you would a bouquet of flowers. They’ll last longer and you’ll have a beautifully green arrangement!
  6. Here’s a fun trick for onions: If you want them to last up to 8 months, all you need do is grab that old pair of panty-hose you’ve been allowing to hide in the back of your top dresser drawer, place the onions in the panty-hose, and then tie a knot in between each one to keep them separate. Then hang this from the ceiling.
  7. Dried green onions/chives can be chopped up and stored in a plastic water bottle and kept in the freezer. When you’re ready to use some, just pull this out and sprinkle for a little somethin’ somethin’ to add to your dish.
  8. Store potatoes with apples to keep them from sprouting, and don’t let them anywhere near your panty-hose onions. Onions will make them go bad faster, but apples are a potatoes’ best friend!
  9. When it comes to chopped up salad greens, your worst enemy is moisture. If you can keep the moisture at a minimum, then you’ll keep your greens longer. Keep them in a bowl with a paper towel, and cover with plastic wrap. The paper towel will absorb the excess moisture.
  10. Don’t add tomatoes to your stored salad greens. The tomatoes contain the moisture that will wilt and rot your greens quickly.
  11. Trapped moisture will also make mushrooms go bad. Store them in a brown paper bag in the fridge or a cool, dry place. Don’t use plastic or glass, as this will trap in moisture.
  12. Don’t overstock the fridge. This leads to poor air circulation, and we want to keep our fruits and veggies at optimal temperature!
  13. Clean your berries, fruits, and greens in a mixture of 10 parts water and 1 part white vinegar. Not only will this remove excess dirt and even pesticides, but it will also help them last longer by preventing mold.
  14. To keep cut apples, avocados, or guacamole from turning brown, spritz with a little lemon juice and then cover with plastic.
  15. Remove rotten apples immediately, because one rotten apple WILL spoil the entire bunch.
  16. Keep bananas away from your other produce, as they produce some of the highest amounts of Ethylene gas.
  17. Place plastic wrap around the crown of your banana bunch to keep them lasting longer. Side note: If you want them to ripen super-fast, place them in a closed plastic bag. Since they emit so much Ethylene gas, they’ll ripen quickly when the gas is trapped by the bag.
  18. Tomatoes should stay at room temperature and away from sunlight. If you have your own tomato plant, you should pick tomatoes as soon as you notice that they are ripe. The sun does an excellent job at ripening and spoiling them (especially once they are off the stem). Be sure not to store your tomatoes in plastic, as this will trap moisture and increase the likelihood of spoilage.
  19. If you’d like to make your herbs last even longer, consider drying them. Bunch herbs loosely together with some string, and then hang in your kitchen.
  20. Here’s another fun way to store herbs: Cut them up, place in an ice tray, add olive oil, and then freeze. Then you have oil and herbs for your dishes at a moment’s notice!
  21. If you’re into using roots like ginger or turmeric in either your cooking or juicing, you can store these in the freezer and they’ll still grate quite easily (peel and all!).
  22. Use glassware for fridge storage of fruits and veggies. Many plastics may contain harmful chemicals that can increase spoilage. This is just another reason to have more fun Mason jars! You can even freeze mason jars!
  23. Store your nuts in Mason jar and keep them in the freezer.  The key with nuts is avoiding moisture and air.
  24. Don’t keep your produce in the door of the fridge where temperatures are going to fluctuate. Keep them in the middle or your bottom drawers to keep temps more consistent.