Tuna and Eggs Keep Your Brain Big

Patty found this article on RealAge.com - check it out:

http://www.realage.com/ct/tips/8196

Want to live longer? You need this nutrient

Charlie passed along this link - great article on how a typical American's diet is lacking in important nutrients.

Want to live longer? You need this nutrient

Recipe of the Week - Feb. 23

Sautéed Tilapia with Honey-Scallion Dressing
Active time: 30 minutes
Makes 4 servings

** Make sure to pair with quinoa / rice and a salad.

We are excited that Emily and Andy sent this recipe along. Our first submission from our participants. Emily said this is a great recipe and that Andy liked it, even though he is not a big fish guy. Enjoy!

The recipe can also be found here.

Ingredients
Dressing:
2 1/2 tablespoons fresh lemon juice
2 tablespoons chopped green onions
1 tablespoon honey
1 tablespoon low-sodium soy sauce
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon dark sesame oil

Fish:
1 tablespoon canola oil
4 (6-ounce) tilapia fillets
1/2 teaspoon salt
1/8 teaspoon black pepper
4 cups gourmet salad greens

Preparation
To prepare dressing, combine first 6 ingredients in a bowl, stirring well with a whisk.
To prepare fish, heat canola oil in a large nonstick skillet over medium-high heat. Sprinkle fish evenly with salt and pepper. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Arrange 1 cup greens on each of 4 plates. Top each serving with 1 fish fillet; drizzle with 2 tablespoons dressing.

Nutritional Information
Calories: 230 (30% from fat)
Fat: 7.7g (sat 1.8g,mono 3.9g,poly 1.4g)
Protein: 34.2g
Carbohydrate: 7.5g
Fiber: 1.4g
Cholesterol: 113mg
Iron: 1.4mg
Sodium: 485mg
Calcium: 35mg

Don't Waste Any More Time

It is getting tough - winter is dragging on, you are trying to eat right and workout, but you don't see the results you want.

The bottom line is you can't waste any more time, can't use any more excuses or wait for next week. Everyone has it in them to keep going and get over the hump.

When I am out for a run, coming off a machine in the gym soaked with sweat, or talking with people about how we eat, I often notice people that have a sense of wonder. My point is not made in arrogance, it is made due to the realization that there are people in the world that want to change, or do better for themselves, and just don't know how.

This is the point of RFC. We are are changing our lives - one meal at a time, one workout at a time.

This is the time to evaluate what is working for you. Are you getting enough exercise? Are you eating the right amount of calories (remember: it is important to hit the mark, and not to hold back)? Do you need to make some adjustments.

We are here for you if you need help. Keep up the great work and keep pushing forward.

JC

Recipe of the Week - Feb. 16

Chicken Tortilla Soup
Active time: 30 minutes
Makes 4 servings


1 tbsp olive oil
1 medium onion, diced
1 7-oz can diced green chili peppers
3 cloves garlic, crushed
1 1/2 lb chicken breast
2 cups chicken broth
2 cups water
2 14-1/2 oz cans whole tomatoes
1 14-1/2 oz can corn
1 14-1/2 oz can black beans, drained and rinsed
Sea salt, to taste (or regular salt)
2 whole wheat tortillas
1 lime, quartered
4 tsp Greek yogurt
1/2 cucumber, diced


1. Put stockpot over medium heat and add first four ingredients. Let simmer until onion softens.

2. Add chicken (whole pieces), broth, water and tomatoes with liquid. Cover and increase heat until liquid boils, then reduce heat and let simmer for about 20 minutes.

3. Remove chicken from pot and, on a plate, use two forks to shred it. Return chicken to pot, chop up tomatoes with a spoon and add corn and beans and continue simmering for another 10 minutes or until chicken is entirely cooked through. Salt to taste.

4. Meanwhile, preheat oven to 350 degrees. Slice tortillas in half and then into strips and place on a baking sheet. Bake in oven for 10 minutes or until crisp. Garnish soup with tortilla strips, lime wedge, teaspoon of Greek yogurt and cucumber.

Nutrients per serving: Calories 500, Total Fats 8g, Saturated Fat 2g, Trans Fat 0g, Cholesterol 100 mg, Sodium 820 mg, Total Carbohydrates 53g, Protein 54g, Dietary Fiber 10g, Sugars 19g, Iron 4mg.

Recipe of the Week - Feb. 9

Fusilli with Artichokes, Shrimp, & Spinach
Active time: 20 minutes
Makes 4 servings
** We use frozen shrimp from Wegmans for this ($8.99 per bag)

** If you haven't already bought the Artichokes, make sure to get canned - we find they are better than frozen.


1/2 box Fusilli, prepared per pkg directions, keep warm
2 Tbsp Olive Oil
1/4 cup chopped onion
4 cloves Garlic, minced
8 oz Uncooked Shrimp, thawed
3/4 cup Sun-Dried Tomatoes, thinly sliced
1 can Artichoke Heart Halves
1 pkg (6 oz) Baby Spinach
Salt and pepper to taste
4 Tbsp grated Pecorino-Romano, divided
2 Tbsp chopped fresh basil

Add oil to large pan on MEDIUM-HIGH. Add onion and garlic. Cook, stirring, about 1 min, until veggies are softened.

Add shrimp, tomatoes, and artichokes. Cook, stirring, about 4 min, until shrimp reaches 120 degrees. (Check by inserting thermometer into thickest part of shrimp.)

Add spinach: season with salt and pepper to taste. Stir in cooked pasta and 2 Tbsp cheese. Stir well until spinach is wilted.

Drizzle oil and sprinkle with remaining cheese; fold in basil.

Vegetables: 1 cup(s)

Calories: 550

Nutrition Info: Each serving (2 cups) contains 550 calories, 65 g carbohydrate, (11 g fiber), 23 g protein, 21 g fat, (4 g saturated fat), 90 mg cholesterol, and 940 mg sodium.

Recipe can be found by using the following Wegmans link.

Stay Positive!

We're through three weeks of RFC and everyone has done a fabulous job. We're getting into that period (some may be there) where the results may not show on the scale, and that can lead to you questioning yourself.

Why am I putting in all the hard work and not seeing the results?

In fact, you are seeing the results, you have just hit a plateau. Plateaus happen to everyone - from those starting out to elite athletes, and each and every one of us in between. Plateaus are your body's way of protecting you - making sure your system is adjusting systematically and properly to the changes you are making.

The key to getting through a plateau is to keep at it - stay positive, follow your eating plan and make sure to exercise.

One way to jumpstart your body is to change up your exercise routine - it's a way of tricking your body and keeping it from getting complacent. You may alternate days of cardio (walking / running / eliptical) and weight or strength training; or if you go on a walk or run - do one day of a longer distance but a moderate pace, and then the next go a bit of a shorter distance but pick up the pace.

In any event - keep up the great work, and let us know if you have questions.

Real Age

Kathy sent this link along and thought people would like to use it. Real Age takes you through a series of questions (which you are to answer honestly!) and uses the results to compute your Real Age. At the end it also gives you some suggestions on areas where you can improve.

Check it out - it's fun and the results may surprise you.

JC's Real Age: 29.3.

RealAge.com

Recipe of the Week - Feb. 2

Spaghetti Squash w/ Sauce & Side Salad
Active time: 15 minutes
Makes 4 servings
** Make sure to include a side-salad


1. One large spaghetti squash (halved stem to blossom end and seeded) should feed two people (one half each)

2. Wrap squash half in wet paper towel and place skin side up in microwave. Microwave on HIGH 10-12 min, until tender. Let rest covered a few mins, until cool enough to handle; remove paper towel.

3. Run tines of fork lengthwise over cut surface of squash to loosen spaghetti-like strands all the way down to shell; scoop out strands. Set aside and keep warm.

4. Add favorite spaghetti sauce, cheese, etc.

Recipe using homemade Bolognese Sauce can be found by using the following Wegmans link.