Monthly Archives: October 2012

Workout Wednesday: Resistance Bands

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Finding time to work out during the day can be a challenge, especially when you are confined to a desk or office for the majority of the day.

However, there are some great exercise routines that can be worked into your schedule just about anywhere.  Resistance bands are a great alternative to free weights, and they can be discreetly stored in your desk drawer for a quick, mid-day workout.

Resistance bands come in a variety of tension levels and are usually color coded. You may need to use a few different tension levels to get a full body workout.  Here is a great resistance band workout to get you started:

http://www.youtube.com/watch?v=NvXFTayj4RU

Did you know that Healthy Horizons offers resistance bands as one of our prizes for the Rewards Program?  Start recording your healthy habits and you could earn yourself a free resistance band!  The Healthy Horizons Rewards Card can now be found online.

Meatless Monday

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Did you know that there is an entire movement dedicated to going vegetarian one day a week?

Meatless Mondays are a great way to limit your saturated fat intake and replace it with nutrient-rich fruits, vegetables, beans and whole grains. The movement isn’t asking you to become a vegetarian forever (only if you want to!), it’s just asking you to try going vegetarian one day a week.  What a fun way to try some new foods and recipes!

 

Want to join the movement? Visit the Meatless Monday website to sign the pledge and check out some great recipes!

Here is a great, easy recipe to get you started on your quest to go meatless on Mondays!

Portobello Pizzas

Did you pledge to go meatless?  Leave a comment below letting us know and feel free to share one of your favorite meatless recipes!

 

Five Ingredient Friday: Black Bean Quesadillas

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Looking for a quick and easy recipe?  We’ll keep it simple with this recipe that only calls for…5 ingredients!

Black Bean Quesadillas

  • 8 Tortilla Shells
  • Can of black beans (rinsed)
  • Can of Red Gold diced tomatoes with lime juice and cilantro (drained)
  • Onion (diced)
  • Shredded Colby jack cheese
Saute the onion in a small pan over medium high heat. Once the onions are cooked, add the can of black beans and the can of tomatoes. Cook until the mixture is heated through.
Spread the black bean and tomato mixture onto one side of 4 tortilla shells. Sprinkle about 2 tablespoons of shredded cheese on top of each. Cover with another tortilla shell. Heat through using a skillet or panini press–about 2-3 minutes per side. Cut each tortilla into 4 pieces. Consider topping with lettuce and tomato and using plain greek yogurt in place of sour cream. Serves 4.
Each serving is approximately 400 calories.
A great recipe calorie calculator can be found here: http://recipes.sparkpeople.com/recipe-calculator.asp

 

Happy October!

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As we say goodbye to summer’s bounty of fruits and vegetables, we gladly welcome fall’s harvest. Not sure what’s in season?  The Indiana Department of Agriculture has a great online harvest calendar that will tell you what’s in season this fall.

So, what’s looking good this October?

  • Apples
  • Beets
  • Broccoli
  • Carrots
  • Potatoes
  • Pumpkins
  • Winter Squash

And that’s just to name a few!

While many local farmer’s markets might be drawing to a close for the season, there are still a variety of opportunities to get your hands on local produce. Did you know there are a handful of farms and orchards just a short drive from Indianapolis?  I mean, really, what’s more fun than an apple orchard, pumpkin patch, or corn maze on a beautiful fall day?!

Happy harvest!