From the Nurses' Desk - May

Fitness Tip and Healthy Recipe

~ Brought to you by the Northview Well-Being Committee ~

Weight loss is the reason many people exercise in the first place. But it's certainly NOT the sole benefit of an exercise program.  The long-term goal of weight loss is sold too heavily to people starting fitness programs, and that can be discouraging. People have trouble sticking with something if they don't see results quickly.  INSTEAD, think about the level of functioning in the activities of daily living.  Strive to feel better, to have more energy, to be less stressed. Notice the small things that exercise does for you quickly, rather than getting hung up on the narrow goal of the number on a scale.

RECIPE: Homemade Marinara Sauce

Dietitian's tip:
 Try this recipe as an alternative to store-bought spaghetti sauce. You cut the calories in half and reduce the fat and sodium by three-fourths.

Ingredients:

  • •1 tsp olive oil
  • •2 cloves garlic, minced
  • •1 medium onion, finely chopped
  • •1 28-ounce can no-salt added chopped tomatoes, undrained
  • •2 tbsp balsamic vinegar
  • •1/4 cup no-salt-added tomato paste
  • •2 tbsp fresh chopped basil
  • •2 tbsp fresh chopped oregano
  • •2 tbsp fresh chopped parsley
  • •Freshly ground black pepper

 

Preparation:
Heat oil in a large pan or skillet. Sauté garlic and onions on low heat until softened, about 5 minutes. Add tomatoes, balsamic vinegar and tomato paste. Bring to a boil, then reduce to a simmer. Add chopped herbs and simmer uncovered for 15 minutes.
* Per 1/2 cup serving: Calories 64, Calories from Fat 10, Total Fat 1g (Sat 0.1g), Cholesterol 0mg, Sodium 25mg, Carbohydrate 11.7g, Fiber 2.3g, Protein 1.9g