How you choose to fuel your body will have a big impact on your overall health. Our top articles this Spring are from the Academy of Nutrition and Dietetics:
Curious what your health care team eats? Nutritionist approved recipes are below. Check back for seasonal updates.
Hi. I’m Erin, Lamprey Health Care’s Registered Dietician. I’m also a working mom, which means making healthy living work in a busy house. A healthy lifestyle doesn’t have to be hard. Welcome to my Healthy Habits Corner.
- Braised Red Cabbage with Sweet Apples and Onion
- Poached Pears with Caramel Sauce
- Peanut Noodles with Chicken and Vegetables
- Easy Grilled Zucchini
- Unicorn Smoothie
- Coconut Flour Blueberry Skillet
- Corn and Zucchini Chowder
- Creamy Coconut Polenta
- Wild Rice Salad
- Spicy Coconut Curry Lentils
Next layer: Tomato, cucumber, and bell peppers chopped with garlic powder and a little olive oil added.
Following layer: Artichokes and kalamata olives.
Top layer: Drain a can of low sodium chickpeas and add to a bowl. Drizzle with olive oil and add your favorite seasonings. I typically use chili powder. Spread chickpeas on a baking sheet and roast at 400 degrees until crispy.
Have fun experimenting with different layers.
Kabobs are a great food to bring camping because everyone can make their own with vegetables they like, clean up is easy, and you can cut the vegetables at home ahead of time. For our kabobs we used onion, pepper, cherry tomatoes, fresh pineapple, and steak. To help with even cooking try to cut everything to about the same size.
Our sides included rice pilaf (I used a boxed variety for simplicity) and fresh sliced melon. I cut the melon at home and stored it in a large mason jar in the cooler.
What’s a vacation without dessert? I sliced bananas the long way and added bits of chocolate and marshmallow. Next, I wrapped them in foil and placed over the fire to melt. Try not to place them directly over the hottest part of the fire.
Pina Colada Fruit Leather
2 tablespoons orange juice
One, 14 oz. can coconut milk, unshaken
1/2 cup maraschino cherries, sliced in half (I used raspberries instead)
Preheat the oven to its lowest setting, about 170 degrees F. Line a rimmed baking sheet with a silicone mat or wax paper. Set aside.
In a blender, combine the pineapple and orange juice. Open the can of coconut milk; scoop the cream off the top and into the blender. It should be about 1/4 cup or so. Blend the mixture until itis pureed.
Place a medium saucepan over medium heat, add the fruit puree, and cook until it reduces by half, about 20 minutes. Remove from the heat when it measures about 2 cups.
Pour the mixture onto the prepared baking sheet. Tilt the sheet so it evenly covers all four corners with the puree. Sprinkle the cherries across the top of the puree. Bake until tacky, checking for doneness every 30 minutes. Cook time will be about 2 to 3 hours.
Remove from the oven and let cool completely. Peel the sheet from the liner, and slice into strips. Stack strips with wax paper in between, or roll up each strip. Store in an airtight container.
This is a great recipe to experiment using different fruits such as mango and strawberries.
Start with one pound of pizza dough, homemade or store bought. Warm the dough to room temperature and roll out on a floured surface. We typically make two pizzas from the one dough but you can make smaller ones and experiment with different toppings. The dough should be rolled fairly thin for grilling.
Preheat the grill to about 400 degrees, then set heat to medium before putting pizzas on.
Prep all the toppings for the pizza and have them ready by the grill.
Spray the grill with a heat safe cooking spray such as the one made by Weber.
Grill the dough on one side for 30 seconds, then flip
Next add your favorite pizza toppings. On one pizza we added sauce, fresh mozzarella, and pepperoni. The second pizza has fresh mozzarella, sliced tomato, fresh basil, and a drizzle of Harissa flavored olive oil.
Grill until the bottom starts to char in places and remove for slicing.
Erin’s Summer Time Watermelon Salad
A bit of feta cheese, I love the saltiness of feta but remember that a little goes a long way
Julienned fresh basil
Drizzle with balsamic vinegar
- Visit a local farmers market in the Seacoast or Nashua Area.
- Sign up for a local race – many have options for people who want to walk rather than run.
- Lamprey Health Care’s 5K for Kids is in August. We’d love to see you there.
- Visit a local park in the Newmarket area, Raymond area or Greater Nashua area.
Of course, the best exercise is the one you love. Get your body moving! Start with an activity you enjoy and exercise will never be a chore.
Visit our Classes and Workshops section for information on our seasonal yoga sessions.
One of the great things about meditation is you don’t need an app or any equipment. And best of all you can do it anywhere.
A simple technique is the Four by Four Breathing Meditation.
- To start take a deep breath for four counts
- Hold the breath at the top of the inhale for four counts
- Then exhale for 4 counts
- Finally hold the exhale at the bottom of the breath for four counts
- Repeat this breathing technique four times