The flavors of fresh mint and feta livens up brown rice for a serving of veggies, whole grains, and dairy all rolled into one side dish. Toss any leftovers with some cooked shrimp for a satisfying, easy lunch.
Nutrition Profile: Low calorie, low cholesterol, diabetes appropriate, low saturated fat, low sodium, heart healthy, high fiber,healthy weight appropriate, gluten free.
1 1/4 cups reduced-sodium chicken broth
3/4 cup instant brown rice
1 1/2 cups frozen peas, (6 ounces)
3/4 cup sliced scallions
1/4 cup finely crumbled feta cheese
1/4 cup sliced fresh mint
Freshly ground pepper, to taste
Bring broth to a boil in a large saucepan over high heat. Add rice and bring to a simmer; cover, reduce heat to medium-low and cook for 4 minutes. Stir in peas and return to a simmer over high heat. Cover, reduce heat to medium-low and continue to cook until the peas are hot and the rice has absorbed most of the liquid, about 6 minutes. Remove from heat and stir in scallions, feta, mint and pepper. Cover and let stand until the liquid is absorbed, 3 to 5 minutes.
Nutrition Facts Per serving (3/4 cup): 134 calories; 3 g fat ( 1 g sat , 0 g mono ); 8 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 7 g protein; 4 g fiber; 321 mg sodium; 203 mg potassium.
It can be difficult trying to get the people you love to break a pattern of sedentary living. It’s also difficult to stick with a fitness routine when you’re the only physically active person living in your home, but there are ways to help your family build a healthy and active lifestyle.
Helping your children become more active is much easier when both adults are on the same page (as with all aspects of parenting). So, start with a heart-to-heart with your spouse or partner and share the reasons why you want your family to spend more time moving and less time sitting around. Some reasons may include: reduced risk of type 2 diabetes in both kids and adults, more energy and endurance to do fun things together, introducing your children or teens to life long habits of fitness, fostering brain health and so much more. Work together to come up with a game plan and cultivate a new family tradition of physical activity.
Its only natural to want the best for someone you love, including the best of health. Despite your good intentions, your family may not be interested or ready to become more physically active and nagging can really push people in the opposite direction. The solution is to focus on fun. Appeal to their sense of adventure and look for fun ways to be active as a family. Trips to the playground, swimming, hiking, and bowling are all great ideas. By focusing on fun families can learn that being active is much more fun and rewarding than parking it in front of a screen for hours.
Active play is another great way to get the entire family moving. Both children and adults can benefit from active play. It doesn’t matter if you have a yard or not, keeping a supply of basic sports equipment on hand, such as balls, mitts, badminton rackets and birdies, hula hoops and Frisbees can be helpful. If you don’t have a yard at home take your gear to a local park, school or community center. If your family loves video games, try switching to game systems that involve more physical activity. Although this is no substitute for regular vigorous exercise, these interactive games are more beneficial than sitting around with traditional games.
Lastly, limit the screen time. More than 2/3 of all American children have televisions in their bedrooms and the average daily screen time for kids is 8-18 is over the top, with almost 7 hours a day spent in front of the screen (this includes time on the computer, watching TV, and playing video games). Studies have shown that screen time has been linked to an increased risk of developing serious medical problems including heart disease and metabolic syndrome. You can also set a good example for your family by limiting your own screen time and becoming as active as possible.
Parents are powerful role models in their children’s lives. Chances are when your kids see you having fun working out, they will want to join you. Helping your family to move more and sit less is a powerful act of love. Fostering a life long habit of physical activity will create healthier and happier family and help to build strong bonds. Healthy minds, healthy bodies, and healthy families. What a wonderful gift.
Until next week…