Thirty Things to Do in the Outdoors When You Don’t Really “Do” the Outdoors

Posted by Coach Stacy & Debby Ridgell on June 7, 2013
Posted in: Get Outdoors. Tagged: , , . Leave a comment

Fowler hikingIn honor of National Get Outdoors Day this Saturday, Coach Stacy requested a post about activities one might enjoy in the great outdoors.

“The outdoors?” I whined, wrinkling my nose.  “Um…you know I don’t really do the outdoors.”

In actuality, I wouldn’t survive 24 hours in the outdoors.  Pitch a tent?  Forget it.  Hike a Fourteener?  Nope.  My last fishing expedition involved me situating a lawn chair on the shady bank of the San Miguel River and reading a cozy mystery while sipping a bottle of hard lemonade.  Of course, I offered up obligatory commiseration to the rest of the fishing party (“Now how did that one get away?”) periodically throughout the afternoon, but I most assiduously avoided all activities having to do with the actual handling of fish and bait.  I don’t deny it – I’m a princess and require my hot shower and soft, warm mattress.  My idea of “roughing it” is the Holiday Inn.

Coach Stacy, on the other hand, possesses a far more daring spirit, ever on the look out for a new outdoor adventure.  Her wildlife encounters are legendary – coyotes, black bears, deer, snakes, skunks, mountain lions, and most recently, a misguided and somewhat sociopathic hummingbird that mistook her for a flower.  These encounters are particularly noteworthy since most of them have occurred within 20 feet of her back door.

“Relax princess,” Coach replied.  “I mean fun stuff you can do outside – like in your back yard or around your neighborhood.”

And just like that, she ticked off 30 things you can do outdoors when you don’t really “do” the outdoors – fun activities that will allow you to breathe lots of fresh air and soak up some healthy Vitamin D.  Now that the weather’s warm, why don’t you Get Outdoors and give some of these a try:

  • Work in your garden
  • Play Frisbee
  • Do some hula hooping
  • Go bird watching or learn bird calling
  • Try geocaching
  • Go for a nature walk in your neighborhood
  • Enjoy a bike ride
  • Fly a kite
  • Set up a net and play badminton or volleyball
  • Have a friendly water cannon fight
  • Play bocce ball or croquet
  • Try hopscotch
  • Jump rope solo or try double-dutch with friends
  • Scavenger objects for a nature collage
  • Go bug watching
  • Do some cloud watching or star-gazing
  • Play kickball
  • Walk the dog or play fetch
  • Go roller-skating or roller blading
  • Run through the sprinklers
  • Try your hand at skateboarding
  • Pan for gold
  • Explore a park
  • Play some catch
  • Collect and identify rocks or plants
  • Go intertubing or paddle boarding
  • Play horseshoes
  • Try tether ball
  • Shoot some hoops
  • Wash the car

Fit-to-Go: National Get Outdoors Day Denver

Posted by Debby Ridgell on June 3, 2013
Posted in: Fit-To-Go. Tagged: , , , . 1 Comment

NGOD LogoSaturday, June 8, 9:00a to 4:00p

Denver City Park

Denver, CO

Mark your calendars!  National Get Outdoors Day Denver on Saturday, June 8th, in Denver’s City Park is a free, public event that connects kids and families to nature, and encourages healthy, active lifestyles. Kick off your summer adventures by participating in on-site activities including mountain biking, rock climbing, fishing, paddling, hula hooping, drumming, Zumba and more.Outdoors tent

Our very own Coach Stacy emcees the event, which will also feature an Outdoors Fashion Show, live music and dance and a variety of special guests.  Dozens of hands-on activities will make for a great day in the park as you learn about the many ways to get outdoors all year long!  For more information, visit the Get Outdoors Colorado website.

Recess: Create Your Own Oasis

Posted by Presley Fowler on May 28, 2013
Posted in: Recess. Tagged: , , . 2 Comments
Our back yard oasis

Our back yard oasis

Yesterday marked the “unofficial” start to summer, which for me, used to be a time to relax, hit the pool, and lounge around for days in the sun with nice cold drinks and my favorite magazines.

This year, though, I’m facing a heavy dose of REALITY:  I’m off to summer school back at my university at the end of this week. And as much as I love spending time in my college town, I feel as if finals just ended and I’m dreading the homework and studying that are looming ahead. But I know that for my own health and wellbeing it’ll be important to insert a glimmer of summer break into my busy schedule.  And one way to do so is to create a place to relax.  Relaxation is an important component of a healthy daily regimen.  It is vital to take time to tune out and shut down, even when you really don’t have “time.”

It’s not always easy to head to an actual oasis such as the beach or a cabin. And as a college student, I’m not given much room to create my own relaxation space, since I live in an apartment and am lucky to even have my own room.  But I’ve made that space my own oasis by keeping it clean and clutter-free and every now and then I light a candle and just sit and veg in order to escape the stress of the daily grind.  I also enjoy spending time outdoors when I’m stressed, enjoying the San Marcos River or going for a walk on a beautiful trail.

My mom has taken the idea of an oasis one step further. My family loves spending time out on the deck in our backyard. It offers a wonderful view of the foothills that is both beautiful and peaceful.  My mom decided our back deck was the perfect place to create our relaxation spot, which has come to be known as “Coach’s Cabana.”  An outdoor wicker couch, a quaint breakfast table, colorful pillows, and vibrant flowers fill this area that we now escape to every evening for iced-cold tea and a view of the sunset.  It’s as if we’re in our own tree house!  Creating a place like this at your own home will provide a healthy escape if you don’t have time for a vacation this summer.  Your home and yard are your canvas; now go create your own oasis!

 

Pass the Health: When You’re Moving, You’re Improving

Posted by Coach Stacy on May 23, 2013
Posted in: Motivation, Pass the Health, Physical Activity. Tagged: , , . 2 Comments

group exerciseI was hired to speak at an organizational in-service training a few weeks ago.  During the Q&A I was asked, “What is your number one piece of fitness advice?”  My answer?  Regular physical activity; everything else is gravy.

I stumbled upon an interesting statistic yesterday.  Women who exercise three or more times per week earn 10% more than their “couch-potato colleagues.”  The theory is that exercise makes people more productive, and therefore, more likely to enjoy financial gain.  However, increased earning power is only the tip of the iceberg where the benefits of physical activity are concerned.  Here are nine more reasons why “When you’re moving, you’re improving”:

  • Physical activity helps to ward off life threatening illnesses such as cancer, diabetes, heart disease and Alzheimer’s.
  • Regular exercise improves cognitive performance, memory and creativity.
  • Movement helps reduce stress.
  • Exercise improves mood and reduces depression.
  • Regular physical activity increases one’s energy.
  • Exercise helps you sleep better.
  • Working out improves confidence, body image, and self esteem.
  • Exercise reduces susceptibility to chemical addiction.
  • Regular physical activity helps to control your weight.

So there you have it.  Regular physical activity makes you look good and feel good – if they sold that in a bottle, we’d all be skinny and live to 100.  So get up and get active already.  It’ll do you a world of good!

Coach’s Kitchen: Would You Like Fries With That?

Posted by Presley Fowler on May 20, 2013
Posted in: Coach's Kitchen, Diet & Nutrition. Tagged: , , , . Leave a comment

friesYou say potato; I say, “I’ll take five!” Well, that might be a bit of an exaggeration, but those who know me well know that I’ve never met a potato I didn’t like. Potatoes are my favorite comfort food and I blame my mom for this obsession because she got me started on potato cravings before I was even born. Whether mashed, baked, or loaded, I’ve never had a bad meal when potatoes are involved. And, of course, I could never overlook the most popular of all potato preparations: French Fries.

French Fries were created in Paris, France (duh!) in the 1840s.  They were originally called pommes frites, meaning fried potatoes – quite the original name I’d say!  Their popularity was immediate, and frites soon migrated to America where they were called French Fried Potatoes. Now, that was a mouth full! So in the true American spirit, the dish’s name was shortened to “French Fries” in the 1930s, and it quickly became an American favorite.

Potatoes themselves are actually nutritional vegetables, good sources of Vitamin C and potassium. However, when fried, they lose a good portion of their nutritional value. But this doesn’t mean we necessarily have to forgo the indulgence of French Fries every now and then. That’s why we wanted to provide you with three healthier ways to prepare them, each so good you’ll have McDonald’s calling for the recipe!  I know I’m not alone when I say I’m not willing to give up my favorite comfort food, so I’m always excited to find healthier ways to enjoy the foods I love, and not feel guilty.  So, as the French would say, jouir de!

Guilt-Free French Fries (courtesy Ellie Krieger and www.usaweekend.com)Guilt-free fries

Cooking Spray

3 large Russet potatoes, skin on

2 Tbs canola oil

Salt to taste

Preheat oven to 450°.  Coat a baking sheet with cooking spray.  Cut the potatoes into ¼-inch-thick matchsticks.  Place the potatoes into a large bowl, add the oil and toss to coat.  Spread the potatoes on the baking sheet in a single layer.  (Use a second baking sheet, if necessary, to avoid layering.)

Bake until golden brown and crispy, 35 to 40 minutes.  Season with salt to taste.

Garlic and Herb Crispy Oven Fries

After tossing with the oil, sprinkle with ¾ tsp granulated garlic and ½ tsp salt and toss to coat evenly.  After baking, toss with 2 Tbs finely chopped fresh flat-leaf parsley and 1 Tbs chopped fresh chives.

Yields 4 servings

Per Serving:

280 calories, 50 g carbohydrate, 6 g protein, 7 g fat, 4 g fiber, 0 mg cholesterol, 15 mg sodium

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Crunchy Baked French Fries (from www.fitnessmagazine.com)Crunchy Baked French Fries

4 tsp olive oil

4 medium baking potatoes (1 ½ pounds total), scrubbed

½ tsp salt

1/8 to ¼ tsp freshly ground black pepper

¼ cup grated Parmesan

Line a baking sheet with aluminum foil; brush with 2 teaspoons of the olive oil.  Set aside.

Cut the potatoes lengthwise into ½-inch-thick wedges.  Transfer to a large bowl.  Add remaining olive oil; toss to coat. Sprinkle potato wedges with the salt and black pepper, tossing to coat.  Arrange potatoes in a single layer on prepared baking sheet.

Bake in a 450° oven for 12 minutes.  Turn potatoes; sprinkle with the Parmesan.  Bake for 10-12 minutes more or until tender and golden.

Crunchy Cooking Tips

Many restaurants double fry spuds to make them extra crispy.  Get the same result by boiling the sliced potatoes for 2-3 minutes (to release moisture), then draining, tossing with olive oil, and baking.

Yields 4 servings

Per serving:

155 calories, 22 g carbohydrates, 4 g protein, 6 g fat, 3 g fiber

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Baked French Fries II (from www.allrecipes.com)Baked French Fries II

3 Russet potatoes, sliced into ¼-inch strips

Cooking Spray

1 tsp dried basil

¼ cup Parmesan cheese

Salt and Pepper to taste

Preheat over to 400°.  Lightly grease a medium baking sheet.

Arrange potato strips in a single layer on the prepared baking sheet, skin sides down.  Spray lightly with cooking spray, and sprinkle with basil, Parmesan cheese, salt and pepper.

Bake 25 minutes in the preheated oven, or until golden brown.

Yields 4 servings

Per Serving:

145 calories, 28.2 g carbohydrates, 5.2 g protein, 1.6 g fat, 3.6 g fiber, 4 mg cholesterol, 86 mg sodium

Coach’s Daily Dose: I Gam What I Gam

Posted by Coach Stacy on May 13, 2013
Posted in: Coach's Daily Dose. Tagged: , , , , . Leave a comment

nice gamsI’ll never forget the time some years ago when a fellow looked me up and down and said, “Nice gams.”  Of course, I’d never heard the expression before and wasn’t sure what to think.  However, it was said so politely that I figured it was okay.  So I thanked the guy and went about my business.  Later I found out that gamba in Italian means “leg,” so “nice gams” meant “nice legs.”

Well all right then.  I was feeling pretty good about myself, despite the fact that genetics had probably played a large role in my “nice gams.”  However, my diet, exercise and lifestyle have also had a role in the way my legs had developed.

Size USA once conducted a study on leg sizes (inseam) for the apparel industry.  The study showed that an adult woman’s legs made up 45% of her height versus 44% of a man’s height being derived from his legs, thus proving that women are leggier than men. Women, therefore, need to exercise their gams 1% harder than men.

Now, for a little “legnatomy.”  The legs muscles above the knee, or your thigh area, are known as the quadriceps, hamstrings and the abductors. Below the knee you have the shin muscles, gastrocnemius and soleus muscles, which are also know as your calve muscles.

Now, despite genetics, how your legs look is largely up to you. So many women are afraid to train their legs for fear of “bulking up.” Bulky legs syndrome is usually related to a poor, fatty diet and lack of exercise. Your legs need to work out no matter what your fitness level in order to carry out basic lifestyle activities and chores such as taking out the trash, doing yard work and laundry, cleaning, carrying groceries, and doing our jobs. In fact, the more you engage your leg muscles in any given day, the more calories you burn. Unfortunately, however, we are a nation of couch potatoes and mouse jockeys.

Getting up out of your office chair for even a few hours each day will help you burn calories. Research has shown that standing burns 40%-50% more calories than sitting.  In fact, standing for 2 hours burns the equivalent number of calories as a 2-mile run.  Push that to 2.5 hours per day and you’ll have burned 350 calories, which, over the course of a year would amount to about 20 pounds of weight!  Now, you’ll want to avoid getting too much of a good thing – prolonged standing, like prolonged sitting, has been associated with adverse side effects and physical problems.  My friend Debby has a job that has her on her feet roughly 5-6 hours per day, which on the concrete floor of her library, tends to wreak havoc on her ankles and knees.  However, she’ll be the first to tell you that she’d rather be up and about than tied to her desk chair for hours on end.  It’s all about balance and moderation – and sensible footwear.

Want nice gams?  Below are some ways to engage your legs more in everyday activities:

  • Standing DeskCreate a work environment where you can stand some while you work.
  • Instead of sitting when on a phone call, walk and talk.
  • If you must sit, use an exercise ball; it engages the core muscles that support you.
  • Park farther away, if it’s safe, to get some extra steps in.
  • Enjoy a 10-minute walk before eating your lunch.
  • Walk up the stairs instead of taking the elevator.  Or…if you work on the 40th floor, take the elevator to the 36th floor and walk up the last four flights.
  • walking meetingTake walking breaks or conduct walking meetings.
  • Ditch the drive-through – walk in to the bank or restaurant instead.
  • Ditch the remote – get up and change the channel.

Diet 411: The Paleo Diet

Posted by Coach Stacy & Debby Ridgell on May 7, 2013
Posted in: Diet & Nutrition, Diet 411. Tagged: , , , . Leave a comment

Paleo DietThe Paleo Diet is a throwback to our ancestors – our ancient ancestors, that is – 10,000 years ago during the Paleolithic era.  Also known as the Cave Man or Stone Age Diet, the plan advocates the consumption of foods that ancient hunter-gatherers consumed, including grass-fed meats and poultry, fish, nuts, seeds, vegetables and fruits, and eggs.  Excluded from the plan are all dairy products including milk and cheese, legumes, refined sugars and processed foods.

The Paleo Diet boasts many benefits, including:

  • The fact that it encourages the consumption of plenty of fresh fruits and vegetables, foods that are loaded with vitamins and nutrients as well as soluble fiber.
  • Its focus on protein consumption – and not just any protein.  The Paleo Diet specifically calls for grass fed meats – which are lower in fat – as well as eggs and fish.  Proteins, of course, are the building blocks of life and absolutely necessary for the maintenance and repair of the body’s cells and organs.
  • The elimination of processed foods, refined carbohydrates and sugars, and trans fats, which are calorie-rich but lacking in nutritional value.
  • Most people who try the Paleo Diet do tend to lose some weight.

However, the plan is not without its drawbacks, including:

  • The elimination of entire food groups, such as dairy and legumes – which most mainstream nutritionists tend to eschew, since these foods are important sources of calcium, protein, Vitamin D, and fiber.
  • The diet is widely believed to be too restrictive – and thus, impossible to maintain for long, leading to yo-yo dieting.  Many report cravings for foods like potatoes and cheese, which are completely off limits under the Paleo plan.
  • The heavy reliance on meat is problematic.  Most mainstream nutritionists agree that 10-35% of our daily calories should be derived from protein.  About 38% of daily calories come from protein under the Paleo Diet, a range that could prove taxing to the kidneys.  What’s more, lean cuts of meat are expensive, while the fattier cuts tend to be associated with the development of cardiovascular disorders and other disease.
  • Since processed foods are forbidden under the plan – which is a good thing – many find the plan too time consuming to follow for a long period.

The bottom line is that several of the principles underlying the Paleo Diet are quite sound.  After all, there probably weren’t many overweight Cavemen, since Snickers bars, Pop Tarts, and Coke weren’t around during the Paleolithic era.  However, the restrictions against whole grains, dairy products, and legumes are deal breakers for us.

A better plan?  Incorporate the healthy aspects of Paleo.  Go ahead and reduce the processed foods and refined sugars from your diet.  But keep low-fat dairy, whole grains and beans.  Choose lean cuts of grass-fed meats and fill your plate with plenty of fresh fruits and veggies.  Oh, and get up and move – our ancient ancestors were anything but couch potatoes…

As always, check with your doctor prior to adopting any diet plan.  And for more information on the Paleo Diet, check out the Paleo Diet Website as well as following resources:

The Paleo Diet bookThe Paleo Diet: Lose Weight and Get Healthy by Eating the Foods You Were Designed to Eat by Loren Cordain

Paleo Diet for AthletesThe Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance by Loren Cordain and Joe Friel

Practical PaleoPractical Paleo: A Customized Approach to Health and a Whole Foods Lifestyle by Diane Sanfilippo

Coach’s Kitchen: A Cinco de Mayo Casserole Makeover

Posted by Debby Ridgell on May 4, 2013
Posted in: Coach's Kitchen. Tagged: , . Leave a comment

This delicious Mexican Casserole from Cooking Light is transformed from a 1,000+ calorie disaster to an easy, diet-friendly crowd pleaser.

mexican casseroleMexican Chicken Casserole with Charred Tomato Salsa (from www.cookinglight.com)

Salsa:

8 plum tomatoes, halved and seeded

3 garlic cloves, peeled and crushed

1 small onion, peeled and chopped

1 seeded jalapeño pepper, quartered

Cooking spray

1/3 cup chopped fresh cilantro

3 Tbs fresh lime juice

1/8 tsp black pepper

Casserole:

1 cup chopped onion

1 cup fresh or frozen corn kernels

1 cup diced zucchini

1 cup chopped red bell pepper

3 cups shredded cooked chicken breast

1 Tbs minced garlic

2 tsp chili powder

1 tsp ground cumin

1 (10-ounce) can green chili enchilada sauce

1 (4-ounce) can chopped green chilies

12 (6-inch) corn tortillas

1 cup (4-ounces) shredded Monterey Jack cheese

1 cup (4-ounces) crumbled feta cheese

Preheat broiler.  To prepare salsa, combine first 4 ingredients on a baking sheet coated with cooking spray.  Broil 20 minutes or until charred, stirring once.  Remove from oven; cool slightly.  Place tomato mixture in a food processor; add cilantro, lime juice, and pepper.  Process until smooth.  Set aside.

Preheat oven to 350°.  To prepare casserole heat a large nonstick skillet over medium-high heat.  Lightly coat pan with cooking spray.  Add 1 cup onion, corn, zucchini, and bell pepper; sauté 6 minutes or until tender.  Add chicken and next 5 ingredients (through green chilies); sauté 2 minutes or until thoroughly heated.  Remove from heat.

Spread ½ cup salsa over the bottom of a 13 X 9-inch baking dish coated with cooking spray.  Arrange half of tortillas over salsa.  Spoon 2 cups chicken mixture evenly over tortillas.  Top with ¾ cup salsa.  Sprinkle with ½ cup of each cheese. Repeat layers, starting with the remaining tortillas and ending with remaining cheeses.  Bake at 350° for 25 minutes until bubbly.

Yields 8 servings

Per serving:

331 calories, 12.3 g fat, 26.1 g protein, 30.8 g carbohydrates, 4.2 g fiber, 74 mg cholesterol, 535 mg sodium

Ask Coach Stacy: Tame Those Food Temptations

Posted by Coach Stacy & Debby Ridgell on April 30, 2013
Posted in: Ask Coach Stacy. Tagged: , , . Leave a comment

Tame Those Food TemptationsQ:  My husband and I have been dieting since the first of the year.  For the most part we’re doing okay, but lately food cravings have been slowing down our progress.  For example, last week we both did great – eating healthy foods, getting our cardio and workouts in – up until Friday, and then BOOM.  All our diligence during the week went down the tubes when we celebrated a night on the town.  My husband’s weakness is salty snacks – and mine?  Chocolate.  What’s your advice for helping us avoid binge eating?  – Natalie; Laramie, WY

A:  Yes, it’s definitely hard to fight the lure of sugary and salty carbs.  For many of us these foods represent a sort of self-medication, since they trigger the release of those “feel-good” chemicals such as serotonin.  But here are a few tried and true techniques for taming those food temptations:

  • Avoid skipping meals, especially breakfast.  Be sure to include protein in every meal since it’s slow to digest, and thus, helps to control your blood sugar and ward off cravings.  Try eating several small meals throughout the day so that binge-inducing hunger never kicks in.
  • Increase your fiber intake.  Like protein, fiber digests slowly helping you feel full longer.
  • Be aware of the environmental cues and triggers that cause you to reach for the junk food and chocolate.  For example, if watching TV after dinner tends to make you crave ice cream or cookies, try doing something different like going for a walk, reading, or playing an activity-inducing video game.  Or take up a hobby like drawing or knitting that keeps your hands busy while you’re watching TV.
  • Have plenty of healthy snacks on hand wherever temptations tend to derail you.  For example, if you tend to head for the vending machine in the mid-afternoon at work, pack some healthy apple slices or grapes to nosh on instead and see you through to dinner.  Also try substituting similar foods for particular cravings.  If your weakness is salty/crunchy chips, substitute a handful of almonds.  If your sweet tooth is your downfall, reach for a clementine orange or some blueberries instead of chocolate.  If a bowl of high fat ice cream is your fancy, go for some Greek yogurt instead.
  • Get your steps in.  Believe it or not, exercise helps to curb food cravings.
  • Cut down on your intake of coffee and other caffeinated beverages.  Studies have shown that both lead to sugar cravings.
  • Increase your water intake – this will help you feel full longer.
  • Chewing gum helps some people gage temptations.  If you still feel hungry after 10-15 minutes, grab a healthy snack.
  • Try “sampling” your craving.  Eat a “mini” candy bar to allow you a taste of something sweet without sacrificing your otherwise healthy eating.
  • Finally, contain the catastrophe.  In other words, if you’ve fallen to the lure of a bowl of ice cream, don’t chase those calories with a bag of chips.  What’s done is done.  You can still do a few extra laps on the treadmill or a couple of additional sets in the gym to negate, at least partially, the damage of your cravings.  As always, keep in mind that “when you’re moving, you’re improving.”

Coach’s Kitchen: Three Ways to Healthy Mac & Cheese

Posted by Debby Ridgell on April 24, 2013
Posted in: Coach's Kitchen. Tagged: , , . Leave a comment

The ultimate comfort food gets a healthy makeover in these three recipes:

creamy stovetop mac and cheeseCreamy Stove-Top Macaroni and Cheese (from www.cookinglight.com)

4 cups uncooked medium elbow macaroni

3 Tbs all-purpose flour

1 tsp salt

¼ tsp black pepper

2 ¼ cups fat-free milk

¼ cup (2 ounces) 1/3-less-fat cream cheese, softened

2 tsp Dijon mustard

2 tsp Worcestershire sauce

½ tsp bottled minced garlic

1 ¼ cups (5 ounces) shredded reduced-fat cheddar cheese

Cook pasta according to package directions, omitting salt and fat.  Drain and set aside.  While pasta cooks, place flour, salt and pepper in a large saucepan.  Add milk, stirring with a whisk until well blended.  Drop cream cheese by the teaspoonful into milk mixture; bring to a boil over medium-high heat, stirring constantly.  Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally.  Stir mustard, Worcestershire, and garlic; simmer 1 minute.  Remove from heat.  Add cheddar cheese, stirring until cheese melts.  Combine pasta and cheese sauce in a large bowl; toss well.

Yields 6 servings

Per serving:

252 calories; 8.2 g fat; 14.5 g protein; 30.9 g carbohydrate; 1.1 g fiber; 27 mg cholesterol

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butternut squash mac and cheeseButternut Squash Macaroni and Cheese (from www.womenshealthmag.com)

8 oz whole wheat rotini

½ cup fat-free milk

6 oz frozen butternut squash, thawed

1 cup shredded reduced-fat Cheddar cheese

½ tsp salt

¼ tsp dry mustard

pepper to taste

1 Tbs Parmesan, freshly shredded

1 Tbs bread crumbs

Prepare 8 oz whole wheat rotini according to package directions.  In medium saucepan, simmer ½ cup fat-free milk with ½ 12 oz package frozen butternut squash until combined.  Remove from heat and mix with 1 cup shredded reduced-fat Cheddar cheese, ½ tsp salt, ¼ tsp dry mustard, and pepper to taste.  Pour drained pasta into 8” X 8” baking dish, stir in cheese mixture, and top with 1 Tbs each Parmesan and bread crumbs.  Bake at 375°  for 20 minutes.

Yields 4 servings

Per serving:

304 calories; 6 g fat, 18.4 g protein; 45.5 g carbohydrates; 8.7 g fiber; 7.4 mg cholesterol

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bacon and caramelized onion mac and cheeseBacon and Caramelized Onion Mac ‘n Cheese (from http://www.livebetteramerica.com)

2 large sweet onions, sliced (4 cups)

1 package (16 oz) uncooked penne rigate pasta

1 Tbs butter or margarine

2 Tbs Gold Medal all-purpose flour

½ tsp salt

¼ tsp pepper

½ tsp Dijon mustard

2 cups fat-free (skim) milk

½ cup reduced-fat sour cream

2 oz Gruyère cheese, shredded (1/2 cup)

3 slices bacon, crisply cooked, crumbled

½ cup Progresso panko crispy bread crumbs

¼ cup chopped basil leaves

Spray 12-inch nonstick skillet with cooking spray; heat over medium heat.  Add onions to skillet; cook uncovered 10 minutes, stirring every 3 to 4 minutes, until tender and starting to brown.  Reduce heat to medium-low.  Cook 35 to 40 minutes longer, stirring every 5 minutes, until onions are deep golden brown; set aside.

Meanwhile, cook and drain pasta as directed on package except omit salt.  Spray 11” X 7” (2 quart) baking dish with cooking spray.  Pour pasta into baking dish; keep warm.

While pasta is cooking, make cheese sauce.  In 3-quart saucepan, melt butter over medium heat.  Stir in flour, salt, pepper and mustard with wire whisk.  Cook about 2 minutes stirring constantly, until mixture is smooth and bubbly; remove from heat.  Gradually stir in milk.  Heat to boiling, stirring constantly; boil and stir 1 minute.  Remove from heat; stir in caramelized onions and all remaining cheese sauce ingredients.

Heat oven to 400°F.  Pour cheese sauce over pasta in baking dish.  Sprinkle with topping ingredients.  Bake uncovered 10 minutes or until heated through (topping will not be brown).

Yields 12 servings

Per serving:

270 calories; 6 g fat; 10 g protein; 42 g carbohydrate; 15 mg cholesterol