Ingredients

1/4 cup reduced-sodium soy sauce
2 tablespoons sugar
1 large clove garlic, peeled and finely grated or minced
1 tablespoon finely grated fresh ginger
1 fresh red Thai chile (see Note) or cayenne chile pepper, stemmed, seeded and minced
1 tablespoon toasted sesame oil
1 1/2 pounds pork tenderloin, trimmed of fat and cut into 1-inch-thick medallions

Cooking Directions

1. Whisk soy sauce and sugar in a medium bowl until the sugar is completely dissolved. Stir in garlic, ginger, chile and oil.
2. Place pork in a resealable plastic bag. Add the marinade and seal the bag, squeezing air out. Turn the bag to coat the medallions. Refrigerate for 2 hours, turning the bag once to redistribute the marinade.
3. Preheat the grill to medium. Remove the pork from the marinade. (Discard marinade.) Grill the medallions until just cooked through, 3 to 5 minutes per side.

Recipe Notes

Servings: 6
Prep Time: 20 minutes
Total Time: 2 hours 20 minutes (including 2 hours marinating time)

Thai chiles can be red or green, are only about 1 1/2 inches long and 1/4-inch or less in diameter. They are on the high end of the heat scale. Find them in Asian markets. If unavailable, substitute fresh cayenne chiles or 1/2 teaspoon or more to taste of purchased chile sauce, such as sriracha. Fresh chiles can be frozen, in a air-tight, for up to 3 months.

Nutrition Information

Calories: 170
Carbohydrates: 1 g
Fat: 4 g
Saturated Fat: 1 g
Monounsaturated Fat: 2 g
Protein: 30 g
Cholesterol: 83 mg
Dietary Fiber: 0 g
Potassium: 487 mg
Sodium: 106 mg
Added Sugars: 1 g
Exchanges: 3 very lean meat
Carbohydrate Servings: 0
Nutrition Bonus: Selenium (54% daily value)

“Almost anyone can start a 5K with the right amount of training and preparation, and it is a fantastic motivator to get you moving toward healthy goals,” says Wauseca Briscoe, health and fitness specialist at Saint Agnes’ Rehabilitation Fitness Center. “Even if you can’t run it, most people can still finish in a little over an hour while doing a brisk walk.”

The beginning runner should avoid extreme 5K’s such as the popular Tough Mudder or Warrior Dash, which incorporate obstacle courses and other challenges, Wauseca advises giving yourself at least 3-6 months to prepare for a 5K. A 5K can move rather quickly so be sure to establish a solid foundation in order to avoid injury to your joints and tendons, she warns.

Before you begin training, however, you should first consult with your physician to ensure that you are healthy enough to begin training.  Your next stop should be a specialty shoe store for quality footwear.  “There are running stores all over, with knowledgeable staff who will assess your running style and find a shoe which works for you,” Wauseca says.  Expect to invest about $60-$150 on shoes, she adds, and get them early so that they will be properly broken in.

Once you are clad in good shoes and proper athletic attire, it is time for your training regimen.  Wauseca‘s training programs usually include at least three sessions of running exercise per week, which last between 30 and 60 minutes each, beginning  with a 10-15 minute warm-up of stretching and fast walking.

Wauseca advises a program which includes sprints, intervals, and endurance training that last from 30-secs to 30-mins. In week 1,  plan to run for 3 days focusing on moderate intensity on soft ground or treadmills.  In week 2,  incorporate intervals that include hills or steps that better prepare you for variations.  In week 3, your program should change to 4 days with sprints that last from 30-45 seconds and transition to slower speeds.

“If you stick to the plan, there is no reason why you cannot run a 5K,” Wauseca says. “But even if you walk it, the goal is to finish, and the journey will be beneficial to your health. There really is no downside to giving it a try.”

By: Catherine Shoup

Ingredients
1 8 oz. can crushed pineapple in its own juice, drained
1/2 cup fat-free sour cream
1/2 cup fat-free vanilla yogurt
2 teaspoons honey
1 teaspoon grated peeled gingerroot
1/2 teaspoon poppy seeds

Cooking Instructions

1. In a small bowl, stir together all the ingredients.

Recipe Notes
Makes 12 servings; 2 tablespoons per serving

Nutrition Information (per serving)
33 calories
6 g fat (2g sat, 4g mono)
2 mg cholesterol
7 g carbohydrates
1 g protein
0 g fiber
177 mg sodium

Recipe from: American Heart Association

Ingredients
4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper, to taste
4 teaspoons extra-virgin olive oil

Cooking Instructions

1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet.
3. Top with Parmesan, oregano, salt and pepper.
4. Drizzle with olive oil
5. Bake until the tomatoes are tender, about 15 minutes.

Recipe Notes:
Makes 4 servings
Active Time: 5 minutes
Total Time: 20 minutes

Nutrition Information (per serving):
91 calories
6 g fat (2g sat, 4g mono)
4 mg cholesterol
6 g carbohydrates
3 g protein
2 g fiber
375 mg sodium
363 mg potassium

Recipe from: EatingWell.com

Cooking Instructions
1. Preheat the oven to 350 degrees.
2. Spray a small casserole dish with cooking spray. Set aside.
3. In a small saucepan, over medium heat, whisk together flour and salt & pepper. Slowly whisk in milk until smooth.
4. Slowly whisk in milk until smooth.
5. Remove from heat and stir in Tex-Mex cheese until melted and smooth.
6. In a bowl, stir the cheese sauce into the cooked spaghetti squash until well combined.
7. Spread in prepared casserole dish.
8. Sprinkle with the green pepper, onion, peas,  and Parmesan cheese.
9. Bake at 350 for about 20 minutes, until cheese is melted and squash is heated through.
10. Serve and enjoy!

Recipe Notes:
Cook Time: 20-25 minutes

Nutrition Info:
Calories: 22
Fat: 9g
Carbohydrates: 20g
Protein: 17g

Recipe and photo from: Jo and Sue

Cooking Instructions
1. Preheat the oven to 350 degrees.
2. Wash and dry the chicken breasts. Slice the chicken breasts length wise into two equal sized cutlets. You should have 6 cutlets.
3. Line a cookie sheet with parchment paper.
4. Place egg whites in a shallow dish and set aside.
5. Mix Panko bread crumbs, whole wheat bread crumbs, Italian seasoning, salt, and pepper in a separate shallow dish and set aside.
6. Open The Laughing Cow Cheese wedges and separate into 6 equal pieces. Spread one piece of The Laughing Cow Cheese onto chicken cutlet. Add the cooked broccoli on top of the cheese. Roll chicken cutlet as tight as possible. Secure with 1-2 toothpicks.
7. Next, take the secured cutlet filled with cheese and broccoli and brush lightly with egg whites. Immediately, place chicken cutlet into bread crumb mixture to cover. Place secured chicken cutlet, seam-side down, onto cookie sheet lined with parchment paper.
8. Repeat steps with other chicken cutlets. Spray chicken cutlets lightly with spray oil.
9. Bake chicken cutlets for 20-25 minutes until done. Serve with left over broccoli and brown rice.

Recipe Notes:
Cook Time: 20-25 minutes
Makes 6 servings

Nutrition Info Per Serving:
Calories: 221
Fat: 3g
Carbohydrates: 13.5g
Fiber: 2g
Sugars: 1.6g
Protein: 32.4g

Recipe from: SkinnyMom.com

Ingredients
Cooking spray
1 1-pound boneless center-cut pork loin roast or pork tenderloin, all visible fat discarded
1 tablespoon frozen apple juice concentrate, thawed
1 1/2 teaspoons light brown sugar
1 1/2 teaspoons garlic powder
1 1/2 teaspoons dried oregano, crumbled
1 1/2 teaspoons dried thyme, crumbled
1 1/2 teaspoons paprika
1/2 teaspoon pepper
2 small red potatoes, cut into 1/2-inch cubes
1/2 cup baby carrots
1/2 cup bite-size cauliflower florets
1/2 small zucchini, cut into 1/2-inch cubes
1/4 small red onion, cut into 1/2-inch dice

Cooking Instructions
1. Preheat the oven to 375°F. Lightly spray a 13x9x2-inch baking pan with cooking spray.

2. Brush the pork on all sides with the apple juice concentrate.

3. In a small bowl, stir together the brown sugar, garlic powder, oregano, thyme, paprika, and pepper. Set aside 1 teaspoon of this mixture. Spread the remaining mixture all over the pork, pressing so it adheres. Put the pork in the baking pan.

4. In a medium bowl, stir together the potatoes, carrots, cauliflower, zucchini, onion, and reserved 1 teaspoon brown sugar mixture. Place around the pork. Lightly spray the pork and vegetables with cooking spray.

5. Bake for 55 minutes to 1 hour for the pork loin roast (40 to 45 minutes for the pork tenderloin), or until the pork registers 160°F on an instant-read thermometer and the vegetables are tender when pierced with a fork. Cover loosely with aluminum foil. Let stand for 5 minutes before slicing the pork.

Recipe Notes
Baking Time: 55 – 60 minutes
Cooling Time: 5 minutes

Nutrition
227 Calories Per Serving
8.0 g Total Fat
3.0 g Saturated Fat
0.0 g Trans Fat
1.0 g Polyunsaturated Fat
3.5 g Monounsaturated Fat
64 mg Cholesterol
62 mg Sodium
14 g Carbohydrates
3 g Fiber
6 g Sugar
24 g Protein

Recipe from:  The American Heart Association

Ingredients

1 cup fresh basil leaves
1 clove garlic
1/4 cup grated Parmigiano-Reggiano
1/4 cup pine nuts
1/3 cup Smart Balance® Cooking Oil
6 (5 oz) salmon steaks
kosher salt, fresh pepper to taste

Directions

1. In a food processor or mini blender pulse basil, garlic, Parmigiano-Reggiano, pine nuts, salt and pepper until smooth.
2. Slowly add the Smart Balance® Cooking Oil while pulsing.
3. Sprinkle salmon with above mixture.
4. Heat an outdoor grill or indoor grill pan over high heat until hot.
5. Lightly brush the pan with Smart Balance® Cooking Oil and reduce the heat to medium-low.
6. Place the salmon on the hot grill pan and cook 5 minutes on each side.
7. Transfer to a platter and top each piece of fish with 1/2 tablespoon pesto.

Makes 6 servings

Nutrition per serving

336 Calories
32g Protein
1g Carbohydrates
23g Fat
3g Saturated Fat
10g Mono Fat
6g Poly Fat
0g Trans Fatty Acid
69mg Cholesterol
160mg Sodium
0g Dietary Fiber

Recipe from: Smart Balance