January 2008
Volume 3, Issue 1

In This Issue
EZ Pay Plan for Don’t Worry, Get Healthy Program!
Scrumptious and Satisfying Super Bowl Snacks
Food Focus: Bell Peppers
Recipe of the Month: Vegetable Chili
Audio Tip of the Week

Quick Links 
 
Don’t Worry, Get Healthy 12-Week Program
Healthy and Quick Super Bowl Recipe Ideas
Chili Recipes from Real Simple Magazine
Audio Tip of the Week – A Favorite Health Resource
Healthy Endeavors

Greetings!  
  
With the holidays over and winter in full effect, the Super Bowl is just around the corner. I don’t know about you, but when the Big Game rolls around, it sure seems like license to eat and eat and eat. I happen to love football so I’m excited about the game (Go Giants!) but for many of us, even if we’re just there to watch the commercials, it’s easy to go a little overboard and indulge. Check out this month’s article on healthy Super Bowl snacks and the delicious recipe I’ve included.

In great health,
Wendy

EZ Pay Plan for Don’t Worry, Get Healthy Program! 
  
You asked for it, and we’ve got it – four easy installments, that is. You can be part of the 12-Week telephone program to achieve optimal health by paying over the course of four months, so it’s easy on your budget.

Don’t miss the opportunity to increase your knowledge, improve your motivation and get a dose of inspiration with other like-minded individuals. The program starts on February 5, so don’t delay in putting yourself first on the list, instead of last! 
 
Scrumptious and Satisfying Super Bowl Snacks 
 
 Seems like we just got past the holidays when overindulgence is the norm, and now we’re faced with yet another day of potential overeating – Super Bowl Sunday. The funny thing is, a good percentage of the viewers really aren’t there for the game. But doesn’t it almost seem like tradition that even if you’re not a football fan, it’s a great reason to get together for a party? And doesn’t it often follow that as you’re enjoying good company and all the commercials, that it’s easy to reach for a chip or two, and then just keep on eating?

The great news is that there are really simple ways to avoid overeating and needless weight gain, while having a great time too.

Here are a few tips to adapt your favorite Super Bowl snacks:

Nachos: Cheese sure tastes good but it’s full of saturated fat. Choose a low fat variety and use a bit less when making your favorite nachos OR make your own bean dip and skip the cheese altogether.
Burgers: Some people love a good burger, and making turkey burgers is a great substitute for the traditional burger. Low in fat, you can jazz them up with your favorite seasonings to give them lots of zip and zing.
Chips: What’s a party without chips and some dip? Here’s a twist: instead of the usual potato chips try kale or collard chips. Baked these greens for a few minutes and you have a crunchy, healthy snack that’s simply delicious.
Chili: I love chili during winter months, it’s hearty and delicious. You can make a healthier version minus the meat. Check out this month’s recipe for a yummy vegetable chili that won’t even have you missing the meat.
French Fries: What’s better than sweet potato fries? You can whip up a batch in no time and they’re a nice change from traditional fries and so much healthier.
Raw Veggies: Make a veggie platter even more appealing with hummus instead of sour cream dips. Chock full of nutrients and fiber, it’s a great addition to any Super Bowl menu.
 
Food Focus: Bell Peppers 
  
There’s something about red peppers that I just love – maybe it’s the sweetness, maybe that they’re a portable and healthy snack eaten raw, or maybe it’s the taste of roasted red peppers that is simply delicious to me. I love eating them in any and all forms and with good reason too.

Bell peppers are bursting with vitamins and minerals to nourish us. They have plentiful amounts of Vitamins A and C , important antioxidants that help reduce free radical damage in the cells. In addition, they are an excellent source of fiber and folate. And you can probably guess that they’re low in calories, making them a great choice when watching one’s weight or being heart healthy. What’s more, the nutrients contained in bell peppers are associated with a lower risk of colon cancer.

Be it red, orange, yellow, green or purple, bell peppers are a key ingredient in a healthy diet. And they’re easy to prepare: steaming, sautéing, and baking stuffed peppers are simple methods. Or cut up a pepper and bring to work as a snack. Get creative and healthy at the same time.

Recipe of the Month: Vegetable Chili 
  
I love this recipe because it’s chock full of veggies, but so hearty that you won’t miss the meat. It takes a little while to prepare, so I like to double the batch and freeze half for later. Over the years I’ve adapted it to my own liking and I whip it up on a regular basis during colder months. (adapted from The New Basics Cookbook by Julee Rosso & Sheila Lukins).

Prep time: 25 minutes
Cook time: 45 minutes

Ingredients:
4 tbsp. olive oil
2 zucchini, diced
2 medium onions, diced
4 cloves garlic, finely chopped
2 large red peppers, cored and diced
1 can (28 ounces) diced tomatoes
1 ½ pounds ripe plum tomatoes, diced
2 tbsp. chili powder
1 tbsp. ground cumin
1 tbsp. dried basil
1 tablespoon dried oregano
2 tsp. freshly ground black pepper
1 tsp. salt
1 ½ tsp. fennel seeds
¾ cup chopped fresh parsley
1 can dark red kidney beans, rinsed and drained
1 can chick peas (garbanzo beans), rinsed and drained
¾ cup chopped fresh dill
2 tbsp. fresh lemon juice

Directions:
1. Heat 2 tbsp. of the olive oil in a large skillet over medium heat. Add the zucchini and sauté until tender, about 5-7 minutes. Transfer the zucchini to a large soup pot.

2. Heat the remaining 2 tbsp. of oil in the skillet over low heat. Add the onions, garlic and bell peppers. Sauté until just wilted, about 10 minutes. Transfer the mixture to the soup pot.

3. Place the pot over low heat. Add the canned tomatoes and their juice, the fresh tomatoes, chili powder, cumin, basil, oregano, pepper, salt, fennel seeds and parsley. Cook, uncovered, stirring often, for 30 minutes.

4. Stir in the kidney beans, chickpeas, dill and lemon juice; cook for another 15 minutes. Stir well and adjust the seasonings to taste. Serve with scallions and low fat cheese or sour cream.
 
Audio Tip of the Week
 
In this week’s audio tip, I share one of my favorite resources for increasing your knowledge about health and nutrition, as well as advocating for better healthcare, school lunches and other important public policy issues. Take a listen!
 

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