Broiled Chicken with Peppers Recipe

Check out this delicious and easy recipe for broiled chicken!

Ingredients:

·         1 russet potato, peeled and cut into 1-inch cubes

·         8 small skin-on, bone-in chicken thighs

·         1 heaping tablespoon dried Freshly ground pepper

·         3 tablespoons extra-virgin olive oil

·         1 medium onion, cut into 1-inch pieces

·         1 large green bell peppers, cut into 1½ inch pieces

·         6 Garlic cloves, smashed

·         4 to 6 pickled cherry peppers, seeded and sliced, plus ⅓ cup Brine

·         ¼ cup roughly chopped fresh parsley

Directions:

·   Preheat the broiler. Put the potato in a medium saucepan, cover with water and add 1 tablespoon salt. Bring to a simmer and cook until just tender, about 8 minutes. Drain well. 

·   Meanwhile, pat the chicken dry and sprinkle with the oregano, and salt and pepper to taste. Heat 2 tablespoons olive oil in a large cast-iron skillet over high heat. Add the chicken and cook until browned, about 5 minutes per side. Transfer the chicken to a plate.

·   Add the potato to the skillet and cook, stirring, 3 minutes. Add the onion and bell pepper and cook until slightly soft, about 1 minute. Reduce the heat to medium; add the remaining 1 tablespoon olive oil and the garlic and cook 2 minutes. Add the cherry peppers and brine and cook, scraping up the pan with a wooden spoon, about 1 minute. Remove from the heat.

·   Return the chicken to the skillet and sprinkle with the parsley. Toss with tongs, then set the chicken skin-side up on top of the vegetables. Broil until the skin is crisp, 2 to 3 minutes

 

Nutritional Information:

Serves 4

Calories 611

Fat 42g

Saturated Fat 10g

Protein 38g

Carbohydrates 20g

Fiber 3g

Cholesterol 169mg

Sodium 243mg

Make Your Resolutions a Reality

Written by: Carmel Richenbach, MS, RD,LDN

The new year starts with good intentions, like starting a new diet or joining the gym. But, what happens to the initial motivation? For most of us, it peters out around mid-February.

Most of us have good intentions of being healthier this year. However, a broad statement like that can be overwhelming. In my practice as a dietician, I help my clients walk through the process of “becoming healthier” in their minds before taking any action.

In his book, A Life Worth Breathing, Max Strom states, “When we direct our mind and heart in one direction, it gives our actions great power. This direction, or focus is called our intention.” You need to be clear in your intention if you are to succeed in meeting your goals, whatever they are. To do that, I suggest you try these two “assignments.”
 
First, create a “Why?” statement that clearly defines why you want to make changes. For instance, you may say, “I want to lose weight to look better at my cousin’s wedding.” I would answer, “Why?” Why is it important to look better at the wedding and no other time? What about after the wedding? Keep asking yourself, “Why?” until you find your real motivation. Maybe it’s not really about looking good at the wedding, it’s about feeling good about yourself, being less self-conscious on the dance floor, or better yet, being able to dance and not get out of breath. It might actually come down to being physically able to do more activities with your kids, grandkids or spouse.
 
Next, draw box and divide it into four equal squares. Write your “Why” statement above the box. Then, label the boxes on the left side, “If I Change” and “If I Don’t Change.” Along the top, label one box, “Good Things,” and label the other, “Not so Good Things.” Then, fill in each of the boxes. For instance, in box 1, which is labeled, “Good Things. If I Change,” list all the good things that can happen as a result of making a change: having more energy, lowering blood pressure, etc. Repeat this process for the other 3 boxes. Think of what life will be like day to day if you make these changes, or if you don’t. Think of the work involved, the fun you’ll have, the money you will have to spend. The purpose of this tool is to show you the ups and downs of changing, the good things and the not so good things.
 
Read your “Why” statement and your “Four Square” every day. In the case of wanting to “get healthy,” once our minds are set toward reaching a clearly defined goal, our actions will drive us there. It becomes a natural choice to exercise, avoid fried foods or choose more fruits and vegetables.
Make this year different in the way you approach your “resolutions.” Give serious thought to your intention, formulate your “Why” statement, and fill out your “Four Square.” You may be pleasantly surprised how easy it is to stay focused and become the person you want to be, when you practice your true intention daily.
 
Carmel M. Rickenbach, MS, RD, LDN, is a Licensed Registered Dietician with the Kennett Area YMCA. For more information on the YMCA of the Brandywine Valley, visit ymcabwv.org or any of its branches: Brandywine Y, Kennett Area Y, Jennersville Y, Octorara Program Center, or the Oscar Lasko Youth Program Center.
 
Recipe
Quick and Easy Healthy Skillet Chicken 

• 1 ¼ pounds chicken breast tenderloins 
• Nonstick cooking spray 
• 1/8 teaspoon salt 
• 1/8 teaspoon ground black pepper 
• 1 - 14 ½ ounce can no-salt-added diced tomatoes, drained 
• 1/4 cup snipped fresh basil 
• 19 - 10 ounce package prewashed spinach 
• 2 tablespoons finely shredded Parmesan cheese 

1. Cut any large chicken tenderloins in half lengthwise. Coat an unheated 12-inch skillet with nonstick cooking spray. 
2. Cook and stir chicken in hot skillet about 5 minutes or until done. Sprinkle with salt and pepper.  
3. Add tomatoes and basil; heat through. Remove from heat. Add spinach; toss until wilted. Divide among 4 plates. Sprinkle with cheese. Makes 4 (about 2-cup) serving

(Source: Diabetic Living)
 
Nutrition Facts Per Serving: 
Servings Per Recipe: 4 
Calories: 170 
Protein (gm): 30 
Carbohydrate (gm): 7 
Fat, total (gm): 2 
Cholesterol (mg): 68 
Saturated fat (gm): 1 
Dietary Fiber, total (gm): 3 
Sodium (mg): 265

Protecting Your Eyes from Eyestrain

How to Limit Eyestrain

You might be experiencing eye strain if, at the end of the day, your eyes burn, water, or twitch. It's almost guaranteed if you have headaches, blurred vision, or find yourself squinting after a few hours in front of the computer screen or television.

What is Eyestrain?

Should you be concerned if your eyes feel tired and dry after a few hours of Internet surfing? Probably not. Eyestrain is uncomfortable. And it might be a sign of eye problems. But eyestrain rarely causes eye damage.

According to the Sight and Hearing Association, your eyes aren't really being strained. Instead, it's the muscles that are used for eye movement and focus that grow weary from too much use in adverse conditions. When the muscles tense or are overworked, you can experience:

• Sore or tired eyes
• Itchy or burning eyes
• Dry or scratchy eyes
• Headaches
• Double or blurred vision
• Difficulty focusing
• Frequently losing your place when switching between documents or a distance object and close-up page or screen
• Halo-affect or after-image
• Light sensitivity

Prevention

Two common causes of eyestrain are glare and focusing without a break. Any activity that taxes your eyes for a prolonged period of time can cause eyestrain – whether it's a close-up activity like sewing or watching an entire football game through binoculars. Computer use is the most common cause for eyestrain. An estimated 50 million Americans experience eyestrain caused by computer use.

Computer monitors:

Computer monitors should be positioned 18 to 30 inches from your eyes, and slightly lower than your line of sight. Dim the lights as you would for television viewing. Avoid the use of overhead lights. Position the monitor so neither you nor the screen faces a window or other light source. Adjust the brightness and contrast on your screen so it's restful to your eyes. Do the same with computer screen color options. Use document holders that allow you to keep documents at the same viewing distance and height as the computer screen. Follow the 20/20/20 vision break rule.

Keep those eyes safe!

Get in Shape with BodyCombat

RELEASE YOUR INNER WARRIOR

This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi, and muay thai. BodyCombat is supported by driving music and powerful instructors who will lead you through each strike, punch, kick and kata; burning over 600 calories to achieve superior cardio fitness with the use of the greatest fitness equipment . . . YOU!  This class is for everyone with moderate fitness levels and because the moves are simple, you do not need to be well coordinated.

What will BodyCombat do for you: improve heart and lung function and reduce the risk of heart disease, tone and shape key muscle groups, burn calories for a leaner body, improve coordination and agility, improve bone density, improve posture and core strength and stability, build self-confidence, and bring you one hour of FUN! 

Check our Group Exercise schedules for a BodyCombat class near you! 

http://www.ymcabwv.org/schedules

Take Small Steps to Better Health

Here we are at the beginning of a brand new year. It’s a time to start anew and make some improvements in our lives. Some of us have made resolutions to quit smoking, find a new job, take a class, volunteer in the community, or for a great many people, to lose some weight and get in shape.

Resolutions can be a great personal incentive, but all too often we start off strong only to lose momentum and give up on our resolutions after a month or two. Why can’t we make our resolutions stick?  Perhaps we are too vague or we bite off more than we can chew?

“This year I resolve to lose weight,” is how most weight loss resolutions are stated, but that is a very vague idea, and losing weight is a process. How are you going to lose weight? In order to lose weight you need to exercise, eat healthy, eat correctly, and eat within your body’s calorie demands. What that really means is that many old habits must be traded for many new habits: trading the sofa for exercise, cookies for fruit, water for soda, to name a few. 

Old habits can be hard to break and attempting to break too many at one time only sets us up for failure. A better way is to work on one habit at a time. “This year I resolve to exercise for at least thirty minutes three days a week,” is a much more clearly stated resolution and you are only changing one part of your life at a time.  By changing only one thing at a time, you’ll have a much better chance at turning the change into a habit and have a greater likelihood of success.  Once a change becomes part of your lifestyle, then you can look at other habits to change, one by one. Sometimes small changes can make a big difference.

Resolutions need to be specific, “As part of my resolution to lose weight and be healthier, I resolve to give up soda and drink water.” “This year I will begin a structured exercise program at the gym.” When you have clear and specific goals, you’ll have a much better chance of seeing them through.

Resolutions need to be realistic. “This year I will lose two hundred pounds and go from a size 52 waist to a 32,” is not a realistic goal. Healthy weight loss is between four to eight pounds a month.  A small and gradual weight loss stands a much better chance of staying off than a fast drastic loss. “This year I will lose eight pounds a month,” is a much better resolution.

Resolutions are not written in stone. There is nothing wrong with finding that changing a goal of exercising three days a week to two days until you’re in better shape. Beginning an exercise program does not need to be like Army Basic Training. For someone who is unaccustomed to exercise, walking is a great way to get started. 

Successful resolutions come down to having a plan. Make your goals for shorter terms to see results more quickly. “From January to March I will exercise three days a week, from April to June I will exercise and give up soda, from July to September I will exercise, drink water, milk and juice, and make healthier food choices, and in the last quarter I will exercise, eat healthy, drink water, juice and milk, and eat five to six small healthy meals a day.”

The bottom line is that healthy resolutions need to be specific, measurable, and realistic, and target one change at a time.  As always, seek the advice of a certified personal trainer, certified dietician, or other health care professional when starting an exercise program for the first time.

By making a few healthy lifestyle changes at a time you can make 2012 your year to get healthy!

So, what are your resolutions? Have you been having trouble carrying them out? Let us know, maybe we can give you some more ideas!

5 Things Every Patient Should Discuss with a New Doctor

Does your doctor know enough information about you to make well-informed decisions about your health? Whether you have been seeing the same doctor for years, or if it’s your first appointment with a new doctor, make sure he or she is aware of all of the following:  

• Your past medical history. Your doctor will ask what procedures you've had done, what illnesses you've had, whether you've been hospitalized and, if so, where and when. Write them down before you visit, and make sure the list is complete.
• Medications you take. Bring the bottles with you to the appointment so that you don't have to worry about whether you've spelled the name of medicine correctly or remembered to include the dosage.  Don’t forget to mention things like what vitamins you take, if you are allergic to any medicine, now's the time to mention it.  
• Family history. Your doctor isn't being nosy when he or she asks about the health problems of your siblings, parents, children, grandchildren, and grandparents, and at what age they developed. Certain cancers, heart disease, high cholesterol, mental illness, diabetes, and hypertension all run in families. Talk to your parents and grandparents so they can help you compile as complete and accurate a profile as possible. Have them fill out a family medical history information sheet, which you can share with your doctor.
• Social history. Your lifestyle influences your health, so your doctor likely will ask who lives at your home, what your diet is like, and whether you have a pet. Your doctor will also ask what your exercise routine is, how much sleep you get each night, whether you smoke or take drugs, and how often (if ever) you use alcohol.
• Your doctor's experience and practice philosophy. Sharing information is a two-way street, so get some answers too. Ask where your doctor went to medical school, how long he or she has been practicing, what special interests they have, and whether he or she has a particular approach to treating patients. 

All of this information should play a part in your doctor’s decisions on treatments and recommendations for your health, so be prepared to discuss all of these points prior to your appointment!

Keep Your Kids Active This Winter

The cold winter weather can often bring our outdoor activities, and even our exercise routines, to a grinding halt.  Unless you or your family enjoy cold weather sports, getting outdoors to exercise and play can be difficult in the winter.  However, this is an opportunity to use your creativity and reconnect with your children by making your house a prime location for active games, obstacle courses, dancing, and more.    

Regardless of the time of year, government health experts recommend two hours and 30 minutes a week of moderate-level physical activity for adults and 60 minutes of moderate to vigorous-level physical activity a day for children.  If you are finding it difficult to achieve that much physical activity per day without getting outdoors, check out a few of these tips for you and your family:

Make space, get creative!
Transform a room in your house into an activity space for the day by moving furniture to make as much empty space as possible. Now, get creative – explore music from different cultures and try out different types of dance.  Incorporate “freeze dance” rules by having everyone stop and freeze when you pause the music.  Take turns being the DJ.  

Try do-it-yourself hopscotch.  Use masking tape to tape out boxes on the floor to form a hopscotch grid.  Use a bean bag or pair of rolled up socks as the marker. Take turns throwing the marker on the hopscotch board and on the way back, each player will need to pick up the marker.   

Make dodgeball an indoor-friendly game by using balloons.  Draw a line in the middle of the room using masking tape and give each side five blown up balloons to try to hit the opposing side. Or, throw the balloons in the air and try not to let them hit the floor. For an added challenge, use only your feet, legs, or elbows to keep the balloons from hitting the ground.  By sitting and using only your feet or legs to keep the balloons in the air, you will fit in an ab workout without even realizing it!

Rent exercise DVDs from your local library and use it as a way to try new exercises you wouldn’t normally do with your family.  Make an obstacle course through a pretend mountain and let your imagination run wild.  Use a shoebox as mountains to jump over, a sheet as a lake to swim through, and strips of masking tape as tall grass to weave through.   

Play games that make you move!
Not all games require you to sit in order to play. Try games like Twister and Hullabaloo, which are a fun and active alternative to more traditional board games.  Video games, such as Wii Fit and Dance, Dance Revolution are a fantastic way to get your heart rate up and have a little fun with your family.

Find indoor areas that encourage activity!
Need to get out of the house?  There are plenty of indoor facilities where you can get some physical activity.  Head to the mall to go for an indoor walk or find a local roller-skating rink.  Explore your community to find indoor mini-golf, bowling alleys, children’s indoor gym classes, indoor playgrounds, or your local YMCA.  

 
Getting active indoors can be a fun and creative way to reconnect with your kids, and your imagination. These ideas will help you and your family achieve the daily recommended amount of exercise, and have fun, too!