Slim Fast Recall

For all of you that drink Slim Fast in the "Ready to drink" cans be advised that you should discard them immediately! There is a recall for possible bacteria contamination which can cause diarrhea and possibly nausea and/or vomiting- all of which no one wants!! Plus as you all know vomiting is a big concern for us! By calling the number they will send you a refund for the cans which you have had to destroy!! Be sure to let anyone else that you know about this.... it would be one heck of a way to spend the holidays! The following link will take you to the official press release on the recall as well as what to do!

http://www.fda.gov/Safety/Recalls/ucm192978.htm

Congratulations - Feed the Hungry Run

Two of our own came across the finish line together!

Galbreth, Heidi W41 1:09:19.90
Birch, Sandi W54 1:09:20.52

Sad to report that the picture taken was not saved so you can't see the two happy smiles!
Congratulations Heidi!
Congratulations Sandi!

Holiday Celebration Recipes

In case you weren't able to attend here is the formula for our goodies :) ENJOY

Turkey Quinoa Chili

½ c quinoa
2/3 c water
1 t olive oil
1 lg onion, diced
4 cloves garlic, minced
1 t Splenda
1 orange bell pepper, chopped
1 zucchini, chopped
1 # ground turkey (or Tofu)
½ t cinnamon
2 T chili powder
1 T cumin
1 t dried oregano
1 t cocoa powder
1 chipotle pepper in adobo sauce, minced
1 – 28 oz can crushed tomatoes
1 – 15 oz can vegetable broth
1 – 15 oz can black beans, drained and rinsed
1 – 15 oz can red beans, drained and rinsed

In a small saucepan bring 2/3 c water to boil; add quinoa, reduce heat to low and simmer for 15-20 minutes, or until quinoas is tender (the little tail should be showing on each grain.) Set aside.
In a large stockpot heat the olive oil over medium heat. Saute onion and garlic with Splenda until soft. Stir in zucchini and pepper. Add ground turkey and break up into chunks. Cook until no longer pink.
Stir in cinnamon, chili powder, cumin, oregano, cocoa powder, chipotle pepper, vegetable broth, tomatoes, and beans.
Add the quinoa and simmer for an additional 5 minutes. Makes 10 servings.
164 calories, 19 g PRO, 4 g fat, 13 g carbohydrate each serving


Serve with quick and easy Mini-Cornbread Muffins
Make with Jiffy Mix or similar (but be sure to check the label for the 100:3 rule)
Use the mini-muffin tins for portion control- freeze leftovers for another day!

Pumpkin ‘n Protein Pudding

1 pkg (1.4 oz) Sugar-Free Vanilla instant pudding mix
¾ c water
2 scoops (or packets) Vanilla Unjury
2 T canned pumpkin
½ - ¼ t pumpkin pie spice

Measure ¾ c cold water (package direction call for 2 c milk). Add 2 scoops of vanilla Unjury. Mix thoroughly by shaking or stirring.
Empty the pudding mix into a bowl. Add pumpkin pie spice to dry pudding mix and blend thoroughly. Pour into the Unjury and water previously mixed. Add 2 T canned pumpkin. Stir or beat until thoroughly mixed (a wire whisk or mixer works best.)Serves 6 – 53 calories, 6 g carbohydrates, 7 g protein, 0 g fat each serving.

Chocolate Peanut Butter Balls

¾ c peanut butter
3 scoops (or packets) Chocolate Unjury

Put peanut butter into mixing bowl. Add Unjury 1 scoop (packet) at a time, stirring well after each scoop until dough is formed. Roll into balls. Try them in the freezer for a frozen treat!
Makes 15 – 96 calories, 7 g PRO, 7 g carbohydrates, 5 g fat each.


Alpine Sugar-Free Spiced Cider
This is a new product with only 15 WELL WORTH IT calories per serving and that is a great trade off for all those other Holiday drinks without losing flavor. Add cinnamon sticks and orange slices to a pot of cider for festive and appealing refreshment for all!

Holiday Support Group

I think we had TONS of fun this month at Support Group! Great tasting food and a game that confused all! :) The stealing had to of been the best part! Even if everyone did gang up on Eric! Thanks everyone for coming! Any suggestions for next year?

Our Halloween Fun

We had a lot of fun with Halloween this year- including dressing up a couple days early! Fresh apples were our Trick-or-Treat... some of you missed out!

Holiday Celebration Support Group

Let's start the Holiday celebrating!!!!!! Support Group this month will be on the 19th at 7:00 p.m. at the CANCER CENTER. It will be a super fun night of tasting and fun! Be sure to bring a White Elephant gift so you can participate in our exchange! Let us know if you are planning on coming- 529-7373! See you there!

Some 2,000 years ago, when the Celtics celebrated their New Year on October 31, it was a celebration of the end of summer and the beginning of a dark, cold winter — typically associated with death. Ooooh sounds scary! I don’t like scary stuff, so instead of focusing on vampires, ghosts, and goblins, I associate Halloween with silliness, goofy get-ups, and candy! To me, Halloween marks the beginning of the holiday season filled with lots of treats, plenty of scrumptious food, and tasty cocktails. I love this time if year — so much so, that in the past I’ve overdone it with the treats. Now I know that, if I’m not conscious of the food, all the holiday tasties can damage my waistline. I plan to be especially careful this year since I am getting married this summer. I can’t afford to have a 5-pound cushion resting on my hips after the holidays. You with me? I compared some popular candies to help you save on calories.Which one’s the trick and which is the treat?:

Candy Corn vs. M&M’s

Candy corn: 1 serving (22 pieces) = 140 calories, 0, gram fat, 36 gram carbohydrate, 28 gram sugar

M&M’s: 1 Fun size packet = 100 calories, 4.5 gram fat, 2.5 gram saturated fat, 15 gram of carbohydrate, 13 gram sugar

The treat: M&M’s. While candy corn may sound like a good snack because it has no fat, it has a ton of calories from sugar in such a small portion. This type of candy is very easy to overeat. At least if you eat the M&M’s you can satisfy your sweat tooth for less calories and because the packet is portion controlled you may be less likely to tear open another packet. For an even better treat, choose peanut M&M’s (fun size of course) for only 90 calories, 5 gram fat, 2 gram saturated fat, 11 gram carbohydrate, 9 gram sugar.

100 Grand vs. Snickers

100 Grand Fun Size Bar: 100 calories, 4 gram fat, 2.5 gram saturated fat, 15 gram carbohydrate, 14 gram sugar

Snickers Fun Size Bar: 70 calories, 3 gram fat, 1 gram saturated fat, 10 gram carbohydrate, 7 gram sugar

The treat: Snickers bar. By choosing the Snickers you’ll save 30 calories and 1.5 grams of saturated fat. To make this choice even better, choose the dark chocolate variety for added heart protective flavonoids.

1 Tootsie Pop vs. 1 Skittles Snack size

Tootsie Pop: 60 calories, 0 gram fat, 16 gram carbohydrate, 16 gram sugar

Skittles Snack Size Packet: 80 calories, 0 gram fat, 17 gram carbohydrate, 17 grams sugar.

The treat: Tootsie pop. I don’t know about you, but I can down a small packet of Skittles in seconds. By sucking on a lollipop you’ll not only save 20 calories, but your mouth will be occupied for a longer period of time — which may prevent you from reaching back into the candy dish when you are done.

—Barbie Broschart, MS, RD

What Women Want!!!!!!

Hey all you ladies out there-- sorry guys you have to send your wife while you go hunting or to the gym or something-- come visit us! EIRMC will have a booth at the What Today's Women Want Expo at the Shilo Inn this weekend. Friday and Saturday (16 & 17) from 10 am to 8 pm. It is $5 to get in the door but part of the proceeds will go to benefit the community plus it is a fun getaway for you and some girl friends! There is supposed to be a variety of items for sale (Get some of that Christmas list filled!) The hospital is giving away a GREAT gift basket so be sure to stop by and register! See you (or your wife) there! :) :) http://www.whattodayswomenwant.com/index.html

October Support Group

We have reached October- WOW! For Support Group this month we have a great guest speaker! Dr. William Wilson MD FACS, one of our excellent plastic surgeons in town, has a presentation about reconstructive surgery after significant weight loss. Perfect for those of you that are ready and considering this next step or for anyone just starting the process- you get a sneak peak of what you can look forward to!

October 22nd 7:00 P.M. at the New U Clinic

The following is a link to Dr. Wilson's web page for more information on him- be sure to check it out

http://www.wwilsonmd.net/

Can't wait to see you!

Small Changes BIG Results!

Small changes can make a BIG difference. Making lower fat substitutions just twice a week for a year could result in weight loss and health gains.

Instead of using 2 T oil for cooking, use low-fat broth and lose 6 3/4 pounds per year.

Instead of using 1 oz of regular cheese, use nonfat cheese and lose 2 pounds per year.

Instead of using 2 T regular sour cream, uses nonfat sour cream and lose 1 1/2 pounds per year.

Instead of using 3 oz ground beef, use ground skinless turkey breast and lose 3 3/4 pounds per year.

Instead of using 2 T regular salad dressing, use non-fat salad dressings and losd 3 1/2 pounds per year.

Instead of using 1 T butter or margarine, use salad ans lose 2 3/4 pounds per year.

Make all of the above changes and lose an extra 20 1/4 pounds per year!

What other calorie saving substituions have you found?

New U Notes

Yeah!! Our newsletters are starting to get to you- glad that you have found us on our blog! Please ask us questions, leave your comments or fun stories! Looking forward to your responses. *Be sure to add your name so I can respond/help you*

September Support Group

Join us the 24th for Support Group! We are going to have a panel discussion which gives you the chance to ask questions which have been itching to get out!! (Don't worry we have some special guest that are going to make an appearance too!) 7:00 at the Clinic! See ya soon! :)

Added Support

Got your attention didn't we? You thought it was time for the semi-annual undies sale, didn't you? What we really meant was - it is time for another great New U support group next week. No sprinklers involved, we promise. Dr. Gracie Hargraves from Creekside Counseling will be our special guest speaker. Gracie is an expert in the area of emotional eating and a very entertaining speaker. Trust us, YOU DON'T WANT TO MISS THIS! Plan now to attend:

New U Support Group

Emotional Eating - Dr. Grace Hargraves, LCPC, Ed.D

Thursday, August 27th, 7:00 pm

New U Classroom (note we will be meeting in the New U classroom not at the Cancer Center)

And while we are talking about support group, some of you have asked for the recipes not included on last months' Recipe of the Month handout.

Here is the recipe for the Pumpkin Hummus that Paula made:

2 Tablespoons Tahini (this is sesame seed paste, if you have trouble finding it peanut butter makes a good substitute)

2 Tablespoons lemon juice

1 teaspoon ground cumin

1 Tablespoon olive oil

3/4 teaspoon salt

1/8 teaspoon ground pepper

1 - 15 oz can pumpkin

4 cloves garlic

2 Tablespoons cilantro

Process in food processor or blender until smooth. Serve as a dip with fresh veggies.

And here is the recipe for the yummy Ranch dip that Kathryn brought:

5 cups small curd fat-free cottage cheese

2 pkts Ranch dressing mix

Blend well. Serve as a dip with fresh veggies.

Ok the deadline has passed but since we set it- we can change it!! Get us a copy of your favorite NEW U APPROPRIATE recipies so we can get a book together before the holidays.

See U next Thursday (or before for some!)

Summer Picnic

Support Group for July was our Summer Picnic! We had loads of fun and even ended up playing a water relay race- (OK so maybe it was really just a hurry and get all the stuff inside and try to get the least amount wet as possible from the sprinklers!!) It was definitely an event that will not soon be forgotten by all in attendance! Now I know some of you really wish you would have been there- no intent on a re-run! We also finished up our Ultimate Weight Loss Challenge with some fun prizes.... WAY TO GO GIRLS you kicked some booty! Thanks to all of those that participated and we will see you next month!!

These recipes are SUPER YUMMO- try 'em out.......

Recipe of the Month – Summer picnic ‘09


Sandi’s Baked Beans
1 – 28 oz can vegetarian Baked Beans
1 – 15 oz can black beans, drained
1/3 cup barbeque sauce
1 – 15 oz can pineapple tidbits, drained
Optional ingredients – chopped green peppers, chopped red onion, imitation bacon bits
`

Paula’s Quinoa Tabouleh
1 cup quinoa, well rinsed and drained
2 cups water
Salt
½ cup edamame, frozen
1 fresh tomato, chopped
½ cucumber, unpeeled, chopped
1 Tablespoon lime juice
1 Tablespoon low sodium soy sauce
Fresh chives, minced
Fresh parsley, minced
Fresh thyme, minced

Always remember to rinse quinoa well before using. Combine quinoa with water and salt in a medium saucepan. Bring to a boil and then cover. Let simmer for 20 minutes. Remove from heat. Place edamame on top of the quinoa and let sit for 5 minutes. Fluff with a fork. Put all ingredients in a glass serving bowl and toss. Add herbs, citrus juices, and soy sauce and toss again. Source – The Eat clean Diet cookbook, Dr. Lisa Hark, Phd, RD


Lesley’s Lemon Water
4 quarts water
2 ½ c Splenda
1 ½ Tablespoon Citric Acid (buy at the pharmacy)
1 ½ Tablespoon lemon extract
1 squirt of lime juice

Mix together. Serve over ice.


Tips for Success:
Enjoy this season of the year – go for a walk, play in the sprinklers, wash a window for some stretching and to brighten your outlook on life, breathe deeply, and eat a fresh tomato! Savor the Summer!

New U Events

Hey everyone if summer would ever really come.......
I just wanted to make you all aware of some of the fun things we are trying to get going here at the clinic!
* Sandi and I would love to collect your yummy recipes and put them together so your fellow Uers can try some new things. PLEASE PLEASE PLEASE send them our way!!
* I want you to show yourselves off a bit- on our bulletin board across from the scale! Let's make it a brag board where you can boast about what you are up to-- I know some of you are running in community events, reaching the 100#+ loss club, being able to bike again or things like that! Bring in a picture and I'll make you a pin up!! :) :) This could be a lot of fun!

Let me know if you have any other great ideas! Lesley

Grilled Cheesy Shrimp Pita Pockets

Serves 8

1 cup canned baby shrimp, drained
½ cup low-fat cheddar cheese, shredded
¼ cup fat-free cream cheese
¼ cup green onions, chopped fine
1 clove garlic, minced
¼ cup pimentos, diced small
4 small whole wheat pitas, cut in half

In a small bowl combine all ingredients except the whole wheat pita and mix well. Divide mixture into 8 equal servings and stuff each pita. Next place on grill over medium heat/medium coals and grill until cheese is melted.
Serve.

Note: This can also be cooked on the stovetop in a large sauté pan over medium heat, use a little non-stick spray to keep your pocket from sticking.

Nutrition Facts per Serving:
Calories – 80, Total Fat – 1 g, Cholesterol – 60 mg, Saturated Fat – 0 g, Sodium – 480 mg, Total Carbohydrates – 9g, Dietary Fiber – 1 g, Protein – 9 g


Tips for Success:

Enjoy this season of the year – go for a walk, plant a new variety of vegetable, wash a window for some stretching and to brighten your outlook on life, breathe deeply, and carry an umbrella.

A Tip to think about when flying

A patient recently went on a trip and wanted us to relay on some information to her fellow lap-banders! When on the plane she had some discomfort while in the air from what she believed was related to the change of pressure and altitude through out the flight. She took some Gas-X and it seemed to make a world of difference! So if any of you are lucky enough to get out of this crummy weather and go somewhere fun....... toss in a bottle! :)

Words of Wisdom

You’re good, but you’re going to be great. You’re the best, but you’re going to get better. Sometimes the paths we take are long and hard, but remember: those are always the ones that lead to the most beautiful views. Challenges come along, inevitably; how you respond to them determines who you are ~ deep down inside ~ and everything you’re going to be.
Increase the chances of reaching your goals by working at them gradually. The very best you can do is all that is asked of you. Realize that you are capable of working miracles of your own making. Remember that opportunities have a reason for knocking on your door, and the rights ones are there for the taking. You don’t always have to win, but you do need to know what it takes to be a winner. It’s up to you to find the key that unlocks the door to a more fulfilling life. Understand that increased difficulty brings you nearer to the truth of how to survive it ~ and get beyond it.


Cross your bridges. Meet your challenges. Reach out for your dreams, and bring them closer and closer to your heart. Get rid of the "if only’s," and get on with whatever you need to do to get things right. Go after what you want in life, with all the blessings of all the people who care about you. And find out what making your wishes come true really feels like

It’s that time of year – barbeques, pot-lucks, picnics, and nights too hot to heat up the kitchen. Try this delicious and nutritious salad.

Pinto Bean Salad with Spiced Molasses Dressing

Makes 6 servings

½ c sun dried tomatoes (not packed in oil)
1 clove garlic
4 T molasses
4 T Splenda
2 ½ Tablespoons cider vinegar
2 teaspoons olive oil
1 teaspoon dry mustard
1 ½ t minced chipotle pepper in adobo sauce (optional)
Salt and freshly ground pepper to taste
2 – 15 oz cans pinto beans, drained and rinsed
1 green bell pepper, seeded and diced
1 small red onion, diced

Place tomatoes in a medium saucepan and cover with water. Bring to a simmer. Reduce heat to low and simmer until softened, about 10 minutes. Drain and place in a blender with garlic, molasses, Splenda, vinegar, oil, mustard, and chipotle, if using. Puree until smooth, stopping to scrape down sides once or twice. Season with salt and pepper.
Combine beans, bell pepper and onion in a large bowl. Toss with dressing. Taste and adjust seasoning with salt and pepper. Cover and refrigerate at lest 2 hours before serving.

Per serving – 208 calories, 3 grams fat, 0 mg cholesterol, 38 g carbohydrate, 8 grams protein, 8 grams fiber.


Other Summer Tips:

Try Frisbee golf.
Walk early in the day or late at night when it is cooler.
Gardening can be fun and it’s hard to eat while you have dirt on your hands.
A push mower is a reward work-out.
Explore a part of our town that you haven’t seen before.
Visit the farmer’s market.

Top Ten Things You Don't Want to Miss this Spring!

1. Kite flying

2. Planting a garden

3. Raking your lawn

4. Walking outside

5. Washing your car (by hand)

6. Playing outside with the youngerster

7. Asparagus hunting

8. Dancing in the rain

9. Riding a bike

10. Spring cleaning

Chili Lime Shrimp

2 Tablespoons tomato paste

2 Tablespoons asian chili sauce (like Sambal)

1 pound extra-large shrimp (16-20 count), peeled, deveined

1 lime, cut into wedges

1.Combine tomato paste and chili sauce in small bowl.

2.Spray wok or large non-stick skillet with cooking spray; heat over high heat for 1 minute. Add shrimp; cook 5 minutes, or until shrimp turn pink, stirring frequently.

3. Add tomato paste mixture; toss to evenly coat shrimp. Divide shrimp evenly among 4 serving plates. Squeeze 1 lime wedge over shrimp on each plate before serving. Serve with additonal lime wedges and enjoy!

Serves 4- 105 calories, 18 g protein, 1 g fat, 5 g carbohydrate, 1 g fiber per serving.

Cloudy, With a Chance of Joy

by Katie Jay, MSW, Certified Wellness CoachDirector, National Association for WLSwww.nawls.com

I had been putting off walking Ruby all morning. The sky looked threatening and I didn't want to plod half way through our route and get caught in a downpour.

I could hear the wind ripping through the trees and clanging the wind chimes next door. At first, all I thought about was my hair getting messed up; and how things small, sharp, and grainy would blow into my eyes.

I thought about how hard it would be to hear my iPod over the bluster and about how much work I have to rake through.

As gusts of negative, self-defeating thoughts swirled in my mind like dry leaves caught in a whirlwind, I thumbed through a favorite book for inspiration; and I came across this familiar quotation:

"Destiny is not a matter of chance; it is a matter of choice." ~ William
Jennings Bryan

My mind calmed instantly, useless thoughts fluttering to the ground. A new perspective drifted peacefully into my awareness. And then a smile swept across my face.

"Ruby!" I chimed. "Here, Ruby!"

Suddenly, I couldn't wait to get outside. I practically skipped to the closet where I keep the leash and my "go kit." Ruby rushed to my side smiling from ear to ear.

No need for my iPod. I love blustery days! I love the feeling of the wind in my hair.

How had I forgotten? How had I let a few minor stresses at work (yes, it's tax time) rob me of my bliss?

The rain held off until we were exactly at the furthest point in our walking route from our house.

As the wind whipped my hair into a scary mess, the rain drenched Ruby and me. That happy dog pushed ahead, smiling. And so did I.

I'm sure my neighbor thought I was deranged as I neared my house, paused, shrugged, passed it, and kept on walking. We walked until we were tired and satisfied.

Dripping wet, exhausted, and exhilarated now, I want to share with you a secret of life:

Most of the time when we're griping about the clouds, the chance for joy is 100% -- if we choose it.

Your Assignment

If you've been walking around with your own, personal dark cloud over your head, remember your destiny is about choice, not chance.

Good Towels

The Good Towels
By Colleen M. Cook

This year my husband Roger and I are celebrating 30 years of marriage! My, how time flies. This summer we have attended many receptions for newly marrieds and have admired all of the great gifts they receive. We often joke about how great it would be to have a reception and invite all of our friends so we could get new stuff to replace our old worn out stuff. You know, like the toaster that only does one slice, the dull knives, and the old, “lost their fluff” towels.

Somehow after 30 years, we feel that we have earned it! Then I realized that we do have “good” knives and “good” towels and “good” china, but I have been saving them for years in the dining room and in my mother’s cedar chest.

You know, the ones I have been saving for…??? Well, that’s the thing I realized; that I didn’t really know exactly what or who I have been saving them for?? So I did it! Just the other day, I used the good towels! The good towels are bigger, softer, and even smell better than the everyday towels I have been using.

Such a silly thing, but using the good towels made me feel better about myself, and proud that I felt worthy of such a luxury. Since then, I have identified a few other little things that simply help me feel better; like keeping my car windows spot free, replacing my make up bag, getting my hair cut more often.

I don’t know about you, but I am quite convinced that my self-esteem is deeply connected to my eating and health habits. Hmm, seems that when I use the good towels, I feel better about myself and when I feel better about myself I eat less. Makes me wonder what other simple changes I might make. How about you? May I leave you with a challenge to do something special for yourself today. Something small and simple, yet something that will make you feel well and cared for. Then, see if it makes a difference in your eating habits. Come on; get out the good towels!

Girl Scout Cookie Time

It's that time of the year when all the little Girl Scouts and their moms are either knocking at your door or at the doors of the grocery store trying to get you to buy the goodies! We all have our favorite kind- no use of denying that! But when we actually broke down what you would have to do to work off those few seconds of heaven it makes you think twice! Here are a few of our favorites here at the clinic and what we have to do after we've indulged!

Samoas (the really yummy ones with Carmel and coconut and chocolate!)
Serving size is 2 cookies
8 g of fat
150 calories
19 g of carbs

Tagalongs (peanut butter with chocolate)
Serving size is 2 cookies
10 g of fat
150 calories
14 g of carbs

Thin Mints (need I say any more?)
Serving size is 4 cookies
8 g of fat
160 calories
22 g of carbs

This is based off of a 165# person- so mind you this is just a really rough estimate of what would need to be done! And also doing these activities for 60 minutes. Running is considered an 11 minute mile.

For Samoas and Tagalongs

Sitting for 1 hour 56 minutes
Standing for 1 hour 25 minutes
Walking for 43 minutes
Running for 25 minutes
Strength Training 29 minutes

For Thin Mints

Sitting for 1 hour 67 minutes
Standing for 1 hour 33 minutes
Walking for 45 minutes
Running for 27 minutes
Strength Training for 31 minutes

So before you fork over the cash stop and think how much it really is worth it to you!

Eat Your Breakfast

Breakfast – the most important meal of the day. I know you’ve heard it before, from your mother and from me, but it seems that it is particularly true when weight loss is your goal.

Researchers at Virginia Commonwealth University assigned 94 women to one of two groups. Group one received 1100 calories a day with breakfast the smallest meal of the day. Group two received 1200 calories a day with breakfast the largest meal of the day. At the four month mark, the small breakfast group had lost an average of 28 pounds, while those on the big breakfast plan lost 23 pounds. However, at the eight month mark, the small breakfast group had regained an average of 18 pounds while the big breakfast eaters had continued to lose, dropping another 17 pounds on average. So for the entire eight month period, the small breakfast group had lost 10# and the large breakfast group had lost 40#. As a bonus, the big breakfast eaters reported less hunger and fewer cravings than the other group.

Here is a breakfast recipe to try (adapted from Quakeroats.com):

Maple Apple Oatmeal
1 c apple juice
¼ teaspoon ground cinnamon
Dash salt
½ c old fashioned oatmeal
2 T chopped apple – no need to peel and throw away vitamins and fiber
1 T sugar-free maple syrup
2 T chopped nuts (optional)

In medium saucepan, bring juice, cinnamon, and salt to a boil; stir in oats, apple and syrup. Return to a boil; reduce heat to medium. Cook 4-5 minutes or until most of juice is absorbed, stirring occasionally. Stir in nuts, if desired. Let stand until desired consistency. Serves 2, or serve 1 today with leftovers to reheat in the microwave for an easy breakfast tomorrow!

Happy breakfasting,

Sandi Birch, RD LD

February ROTM

Your mother was right,
you should “EAT your VEGETABLES!”
Here are some fun and delicious new ways to prepare them.

Mashed Cauliflower

1 head cauliflower, cleaned and separated into florets
Skim milk and water, to cover
5 T reduced fat cream cheese
Salt and pepper to taste

Place cut up cauliflower into large stock pot and cover with half milk and half water. Cook at a simmer until tender (about 30 minutes.) Drain well. Mash with potato masher with cream cheese. Whip until creamy. Season to taste.

Makes about 2 cups (depending on size of cauliflower head). Serving size – ½ cup
47 calories, 3 g fat, 3 g carbohydrate, 3 g protein


Roasted Baby Carrots

2 teaspoon olive oil
1 T chopped fresh or 1 teaspoon dried thyme leaves
¼ teaspoon garlic salt
1/8 teaspoon pepper
1 – 16 oz bag baby carrots

Heat oven to 425 degrees. Mix all ingredients in large bowl, tossing to coat. Spread carrots into 13 X 9” pan. Bake uncovered 35-40 minutes or until carrots are tender, stirring about halfway through baking time.

Serving size – ½ cup
70 calories, 3 g fat, 12 g carbohydrate, 3 g fiber, 1 g protein


Not only are vegetables naturally low in calories yet high in fiber, vitamins and minerals, but they may reduce the risk for certain types of cancer, heart disease and several other illness.

Support Group

Join us for Support Group this
month-

February 19th at 7:00 at the

Cancer Center

We will be kicking off our
Ultimate Weight Loss Challenge

You don't want to miss
it!

It will continue through the
next few months with a different event at each meeting!

The dates for the Challenge
are:

March 26th

April 23rd

May 28th

June 25th

Recipe of the Month



Chicken Pot Pie Bundles
2 1/2 tbsp olive oil,
1 small onion, finely chopped (about 1/2 cup)
2 cloves garlic, minced
1 lb chicken breast, boneless, skinless
1/2 tsp salt,
1 dash pepper, black, ground
1 1/2 cups canned chicken broth
2 tbsp cornstarch
3 cups peas & carrots, frozen
12 wrappers egg roll wrappers (6” size, not the smaller wonton wrappers)

Recipe Directions:
1. Preheat oven to 350 degrees.
2. Heat 1 Tablespoon of the oil in a large nonstick skillet over medium-high heat. Add the onion and cook, stirring frequently, until the vegetables soften, about 5 minutes. Add 1 more tablespoon of oil and the garlic, and cook 1 minute more. Add the chicken, tarragon, salt, and pepper. Cook until the chicken is no longer pink, about 5 minutes.
3. Meanwhile, i n a bowl, whisk together the chicken broth and cornstarch until well combined. Add to the skillet, along with the peas and carrots, and bring to a simmer, stirring constantly. Continue to simmer and stir gently until the sauce thickens, about 2 minutes.
4. To prepare the bundles, use a nonstick muffin pan with 12 medium size cups. Gentle place 1 egg roll wrapper into each cup, letting it extend over the sides. Place a generous 1/2 cup of the chicken mixture into each wrapper. Bring the corners up and over the top of the filling, pressing and folding to seal the edges together (it doesn't have to be perfect!). Brush the remaining oil on top of each bundle.
5. Bake until golden, about 15 minutes. Let cool 5 - 10 minutes before serving.

Serves 12 • 1/12 of recipe or 1 "bundle" per serving - Adapted from: Meal Makeover Moms - www.mealmakeovermoms.com


Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work!
H.L.Hunt