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It’s not just one of your mother’s sayings—breakfast really is one of the most important meals of the day. “Eating breakfast is a must,” says Patricia Partain, a registered dietitian with Memorial. “It fuels morning activities and keeps you satisfied until lunch.”
She suggests this FUEL rule for breakfast time:
- Fill up on fiber, such as whole grains, fruits and veggies.
- Use fewer foods high in sugar and fat, such as frosted cereals or sweet rolls—try oatmeal topped with fresh blueberries instead.
- Eat breakfast every day.
- Lean and light will start your morning right—don’t overdo it!
Ready to begin? Try these quick and tasty breakfast options:
- Rise-and-shine breakfast sandwich: Fill a whole-grain bagel with a protein—such as scrambled eggs or turkey sausage—and low-fat cheese, tomatoes and spinach.
- Sunrise smoothie: Puree low-fat milk, yogurt, fresh or frozen fruit, and ice in the blender.
- Perfect pancake roll-up: Layer a whole-grain pancake with peanut or almond butter and sliced fruit and roll it up.
Summer memories for me conjure up pictures of my grandfather’s garden, brimming with over 20 varieties of vegetables and 10 varieties of fruit vines and trees. We definitely got in our “5-a-day” – fruits and vegetables, that is!
Summertime also conjures up visions of backyard cookouts, complete with hot dogs and hamburgers. Why not add a new addition to your grill this year while meeting your “5-a-day” at the same time? Grilling offers an easy twist for incorporating more vegetables and fruits into your diet. Charcoal and gas grills enhance the unique flavors of vegetables and fruits by caramelizing the natural sugars. Add in the smokiness from the grill for some “good eats!”
Fruits and veggies can be roasted directly on the grill, slipped onto a kabob, tossed into a special grilling pan, or wrapped in foil pouches (although you won’t get the smoked flavor). Most cook better when brushed with high-quality oil or coated with a marinade. Try one of these marinade ideas: reduced-fat Italian or other vinaigrette-type dressings, balsamic vinegar glaze with fresh herbs and garlic, honey or maple syrup, “herby” broths, fruit or sweet sauces, oil plus garlic and herbs.
Select veggies and fruits that aren’t high in water content. Good veggies choices include zucchini and yellow squash, eggplant, beets, asparagus, peppers (all varieties), corn on the cob, cherry and grape tomatoes, mushrooms, onions, cabbage, sweet and new potatoes. Fruits that work well are fresh pineapple, apples, pears, cantaloupe, bananas and stone fruits, such as peaches, nectarines, and plums.
Remember these tips to assure your grilling success. Start with a clean, hot grill. Keep the flame low and the grates oiled to prevent sticking. Cut foods into ½ to 1-inch chunks (for kabobs or baskets) or ½-inch thick slices for direct grilling. Group foods with similar cook times to avoid burning. Use online recipe sites for more ideas and recipes. ENJOY!
Grilling outdoors can be a great way to prepare healthy foods -- as long as you use your grill properly. Grilling meats not only adds a delicious smoky flavor, but foods are cooked without adding excessive amounts of unhealthy fats and oils. Using an outdoor grill also helps to keep your kitchen cooler on a hot summer day.
How you use your grill is important, because careless use can be bad for your health. Cooking meat at high temperatures (charring them) causes the formation of chemicals called "polycyclic aromatic hydrocarbons (PCAs)" and "heterocyclic amines (HCAs)" -- both of which are linked to a higher risk of some cancers. Also, meats usually prepared on the grill include high-fat hamburgers and processed meats (like hot dogs and sausages that contain nitrosamines) which are also linked to cancer risk.
Remembering basic food safety when using your grill, just as you do in your kitchen, is also important for your health. The basic rules for healthy outdoor grilling include:
- keeping your grill clean
- avoiding charring meats
- choosing healthy foods to grill
- cooking meats to the proper temperature.
And remember that grilling doesn’t need to be limited to meats – you can cook your vegetables and even some fruits on your grill as well. Take a step out of your “grilling box” by trying these healthy grill recipes. There are low fat marinade recipes, as well as a beef, chicken, salmon, and vegetarian entrée recipe. And don’t forget to try the dessert recipe, grilled fruit kebabs…yum!Grilled Fruit Kebabs Recipe
Our Scenic City is full of opportunities for outdoor recreation for the entire family in a beautiful environment. We offer a brief description of only a few of the many attractive sites here.
Enjoy Chattanooga’s unique park that runs along the Tennessee River with an easily accessible trail that stretches nearly two miles from Ross’s Landing to the Robinson Bridge in Hixson. You can pick up the trail at several points along Amnicola Highway for a quick run, walk, or bicycle ride. It’s a great place for jog strollers.
North Chickamauga Creek Greenway
This park runs alongside the creek and wraps around Greenway Farm. It offers a park area, picnic and restroom facilities, trailside benches, a canoe launch, and several miles of trails for walkers and runners of every fitness level. Take Hamill Road past Memorial North Park Hospital to Greenway Farm sign approximately two miles from Highway 153.
Chickamauga and Lookout Mountain Battlefields
The Chickamauga and Chattanooga National Military Park was created in 1890 to preserve and commemorate these Civil War battlefields, which both contain numerous trails, monuments, and points of interest. A 13-mile road through the Chickamauga Battlefield in Fort Oglethorpe, Ga., is excellent for hiking, biking, or horseback riding. You can access the trails and scenic vistas of Lookout Mountain Battlefield from Craven’s House or Point Park, which does have a minimal fee.
Lookout Mountain Guild-Hardy Trail
This walking and biking trail was built on the historic route of the C & Lm Broad Gauge Railroad and follows its path up the mountain in an easy to moderate climb. The trail winds though forested mountain slopes under the Incline and past Cravens House and Ruby Falls. Take Broad Street toward Lookout Mountain, turn left on Tennessee Avenue and make a right onto Ochs Highway after the Incline. The Ochs Highway trailhead parking lot will be on the left.
Reflection Riding is a 300-acre arboretum, botanical garden, and historic site dedicated to the study and conservation of native plant life that, through its unique landscape, provides opportunities for education, reflection and healing for people of all ages. For a minimal admission fee, you can drive through the main route or stop and hike over twelve miles of trails and paths. At the entrance you will find The Chattanooga Nature Center, a separate environmental organization providing sanctuary to endangered and threatened animals and educational opportunities in an outdoor classroom. Both are located on Garden Road off Cummings Highway 10 minutes from downtown Chattanooga.
Headquarters for the Chattanooga Audubon Society, Audubon Acres offers four miles of walking and hiking trails developed to give visitors a glimpse into the life of the people who once lived, hunted, and gathered in the forests, meadows, and along the banks of South Chickamauga Creek. Points of interest include Spring Frog Cabin named for a Cherokee naturalist and later occupied by the founder of the Chattanooga Audubon Society; Little Owl Village, an archaeological site; and the Cherokee Arboretum featuring trees and other plants labeled with scientific, common, and Cherokee names. The entrance is located at 900 Sanctuary Road in East Brainerd.
Harrison Bay State Park
This beautiful wooded park is a haven for campers, boaters, fishermen, picnickers, cyclists, and hikers. Harrison Bay offers a 4.5 mile loop bicycle trail rated for all abilities and shorter hiking trails. All types of boats and water recreation vehicles are allowed at the park, though boats are not available for rent. A boat ramp is available to the general public and there is no fee. The park has an Olympic size swimming pool and a wading pool for small children. The pool is open Wednesday to Sunday from Memorial Day through late summer. A lifeguard is on duty.
Red Clay State Historic Park
Red Clay State Historic Park is located in the extreme southwest corner of Bradley County in Tennessee, just above the Tennessee-Georgia state line. Red Clay served as the seat of Cherokee government from 1832 until the forced removal of the Cherokee in 1838. An Interpretive Center features exhibits about Cherokee culture and history. The park encompasses 263-acres with trails for walking, a picnic area, and several natural and reconstructed landmarks.
Here are eight sandwich recipes to add some variety and spice to your brown bag lunch. These recipes also work well for a quick and easy supper. Just add a fresh fruit salad, some pickle spears or fresh veggies with low fat dressing/dip to round out your meal.
Cooking is one of my passions and pleasures, although my time to enjoy it is limited. As a dietitian with familial risk factors for heart disease, I have an interest in “tweaking” recipes to the healthier side and searching for new menu ideas and options. Simple and easy to prepare recipes are also important to me due to the limited time I have in the kitchen.
The holidays present a special challenge, as we all have our traditional favorites that are usually laden with excess fat and sugar. I have my favorites, too! Over the years, I have made changes to my favorite recipes and “lightened” them up without compromising flavor or quality. I have also added some new dishes to the “mix.” It has been quite interesting to discover that other family members and guests at my table have welcomed the new dishes…..so don’t assume things can’t change! Several guests have actually gone back for “seconds” for foods they stated they did not like! (I can remember two such incidents, one involving a sweet potato dish and one a spinach dish!)
Through this blog, I have the wonderful opportunity to share three holiday meals with you: a brunch, a simple supper (for the busy “day before”), and the main holiday meal. These three menus have been planned to include: simple and easy recipes, healthier preparation techniques, increased use of vegetables and fruits, decreased use of excessive fats and sugars, use of familiar foods, and the likes and dislikes of most people.
It is with much pleasure that I share this “holiday gift” with you and with much hope that you enjoy some or all of the recipes! At the same time, may you find motivation and inspiration to prepare healthier dishes and meals for yourself, your family, and your friends!
Hash Brown Breakfast Casserole
Whole Wheat Pumpkin Muffins
Cranberry – Pomegranate Fizz
Roast Turkey with Cranberry Chutney
Sesame Green Beans
Lime-Glazed Fresh Fruit Salad
Bran Yeast Rolls
Apple-Walnut Cream Tart
Sweet Potato Pie
Slow Cooker Beef-Barley Vegetable Soup
Whole Grain Crisps
Bananas Foster with Frozen Vanilla Yogurt
Recipe for Christmas Joy
Cranberry - Sour Cream Congealed Salad
Drawing Your Family (Medical) Tree
For you to develop a complete family medical history, the National Institutes of Health recommends gathering information from three generations, including your children, brothers and sisters, parents, aunts and uncles, nieces and nephews, and cousins. Click here to download a Family Medical History form to help you get started.