You know that you need fruits and vegetables every day to stay healthy, but how many do you need? This handy calculator from the Centers for Disease Control and Prevention will determine how many servings of fruits and veggies you need in just a few simple steps.
Here's how it works:
- First, enter your age and gender.
- Next, select your level of physical activity. This option includes 30 minutes per day or less, 30 to 60 minutes per day, or more than 60 minutes per day. People who exercise more need more food to provide energy, and they can also afford to eat more because of how many calories they’re burning. People who exercise less should also eat less to avoid gaining weight.
- Your daily fruits and vegetables limit is measured in cups. Things like one small apple, one large banana, one large sweet potato and 12 baby carrots all equal one cup. It’s actually much easier to meet your daily requirements than you might realize! To see other examples of one cup of fruits and vegetables, check out this chart!
1 (20 ounce) package refrigerated cheese tortellini
1 1/2 cups grape tomatoes, cut in half
1 large cucumber, chopped
1 cup kalamata olives, pit removed and chopped
1/2 red onion, chopped
3/4 cup crumbled feta cheese
For the Dressing:
1/4 cup extra virgin olive oil
3 tablespoons red wine vinegar
1 clove garlic, minced
1/2 teaspoon dried oregano
Salt and pepper, to taste
1. Bring a large pot of salted water to a boil. Cook the tortellini according to the package directions. Drain the tortellini and rinse with cold water.
2. Place the tortellini in a large bowl. Add the tomatoes, cucumber, olives, red onion, and feta cheese.
3. In a small bowl, whisk together the olive oil, vinegar, garlic, oregano, salt, and pepper. Pour the dressing over the salad and stir until salad is well coated. Serve immediately or place in the refrigerator.
Note- this salad will keep in the fridge for up to 3 days.
Today is no ordinary Monday! Today is the Monday before the biggest sporting event in America! The Super Bowl is this Sunday, February 2nd in New Jersey! The Super Bowl is a good excuse to get together with friends and family and finish off the "holiday season" and enjoy some great food! We will be posting a great Super Bowl Party recipe for you to make to bring to your Super Bowl Party! Today we have:
Super Nachos! Courtesy of Bon Appetit!
Nonstick vegetable oil spray
3 9-ounce bags tortilla chips
2 15-ounce cans black beans, rinsed
1 large white onion, chopped
3 pounds shredded cheese (such as sharp cheddar and Monterey Jack)
8 ounces Cotija cheese or feta, crumbled
1 bunch radishes, thinly sliced
1 fresh cilantro leaves
Charred Tomatillo Salsa
Dried Chile Salsa
Pico de gallo
2 cups sour cream, thinned with 1/3 cup water
Hot pepper sauce
Preheat oven to 350°. Coat 2 large rimmed baking sheets with nonstick spray. Dividing evenly between baking sheets, layer chips, carnitas, beans, onion, and shredded cheese, mounding in the center. DO AHEAD: Nachos can be assembled up to 1 hour before baking.
Working with 1 sheet at a time, bake until cheese is melted, 20-25 minutes. Sprinkle with Cotija cheese, radishes, and cilantro. Serve with desired toppings.
Almonds, cooked oatmeal, bananas, and yogurt meet up in your blender for a power breakfast. Drink this Banana Oatmeal Smoothie before your morning exercise routine and you’ll have the energy you need to get through your workout.
2 whole Chiquita Bananas (best with brown flecks on peel)
2 cups Ice
1/3 cup Yogurt – preferably Greek yogurt flavored with honey
1/2 cup cooked oatmeal
1/3 cup Almonds
Pour all ingredients in blender pouring ice in last. Blend on high for 30 seconds or until smoothie thickens.
-1 cup (256 g) smooth no-stir natural peanut butter
-1/3 cup (75 g) virgin coconut oil (can use an equal amount, by weight, of unsalted butter or vegetable shortening)
-2 cups (280 g) all purpose gluten free flour (I used Better Batter)
-1 teaspoon xanthan gum (omit if your blend already contains it)
-1 teaspoon baking soda
-1/2 teaspoon kosher salt
-1/2 cup (80 g) coconut sugar (can use an equal amount, by weight, of granulated sugar)
-2 tablespoons (42 g) pure maple syrup
-2 eggs (120 g, out of shell) at room temperature, beaten
-2 teaspoons pure vanilla extract
-Melted chocolate, for drizzling (optional)
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1 1/2 cups quick oats
1 1/2 cups flour
1 cup brown sugar
1 tsp. salt
1 cup butter melted
1 14 oz. can sweetened condensed milk
1 bag milk chocolate chips
2 TB butter softened
1 cup M&Ms
- Preheat oven to 350.
- In a large bowl, mix oats, flour, brown sugar, salt and 1 cup softened butter with a spoon. Remove 1 cup and set aside.
- Press remaining mixture into the bottom of a greased 9×13 pan.
- In a small pot, melt condensed milk, chocolate chips and 2 tablespoons of butter over low-medium heat. Stir constantly until chips are melted and everything is mixed well.
- Pour chocolate chip mixture over the bottom layer and spread evenly. Sprinkle leftover cup of oat mixture over the chocolate.
- Top with M&Ms and bake for 20-25 minutes. Let cool completely before cutting. ENJOY!
•6 large chicken filets
•2 tablespoons olive oil
•1/2 cup soy sauce
•2 tablespoons ketchup
•1 cup honey
•1 clove garlic, minced
•salt and pepper to taste
1. Preheat oven to 375 degrees F.
2. Place chicken in a 9×13 inch baking dish.
3. Mix together the oil, soy sauce, ketchup, honey, garlic, salt and pepper.
4. Pour over the chicken.
5. Bake in preheated oven for one hour, or until sauce is caramelized.
Body Mass Index is oftentimes much more helpful than your weight in determining your overall health. If you’re unsure of your BMI and want to assess your obesity-related health risk, this simple online calculator from the National Heart, Lung, and Blood Institute’s website will tell you your accurate BMI in just a few simple steps.
- The BMI is a measure of body fat based on your height and weight
- By inputting your height and weight, the calculator can find your exact BMI and help you to determine if you need to gain or lose weight to reduce health risk
- The BMI groups people into underweight, normal weight, overweight, and obesity categories
- Maintaining a healthy weight can help reduce your health
Once you’ve found your BMI, this online guide can also recommend ways to control your weight, plan meals, and become more physically active. The online BMI calculator can provide great insight into your overall health, and it only takes a few seconds to use.
Wishing everyone a happy and safe holiday season with all the warmth and splendor this time of year has to offer. Happy Holidays!