Harvard Chan School and Dana-Farber Cancer Institute’s Emily Sparer investigates firehouse health risks to better understand the reasons why firefighters have increased rates of cancer. Read about Emily and her extraordinary work here!
Month: May 2018
Healthy blueberry walnut Greek yogurt muffins!
These healthy blueberry Greek yogurt muffins made with whole wheat flour, greek yogurt, and olive oil are delicious! We have also made multiple batches at a time to freeze and grab later for an easy on-the-go breakfast or snack.
INGREDIENTS
- 1 3/4 cups whole wheat flour
- 1 teaspoon baking soda
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 cup nonfat plain Greek yogurt
- 1/4 cup olive oil
- 1 large egg, at room temperature
- 1 teaspoon vanilla extract
- 1/4 teaspoon almond extract, optional
- 1 tablespoon almond milk
- 1 1/2 cups fresh blueberries
- 1/2 cup chopped toasted walnuts
INSTRUCTIONS
- Preheat oven to 425 degrees. Line a 12 cup muffin tin with muffin liners or just spray the pan with nonstick cooking spray.
- In a large bowl, mix together the greek yogurt, oil, egg, vanilla extract and almond extract until smooth. Add in the whole wheat flour, baking soda, cinnamon and salt; mix until just combined. Fold in blueberries and walnuts.
- Divide batter evenly into liners, filling 3/4 of the way full. Bake at 425 for 5 minutes then reduce the heat in the oven to 375 degrees and bake for 10-15 minutes more or until toothpick comes out clean or with just a few crumbs attached. Makes 12 muffins.
Gratitude on Memorial Day
On Memorial Day, let us honor those who gave their lives for our country. Our deepest gratitude for the sacrifice of our fallen soldiers.
Memorial Day Honor the Brave 5K Run, Fishers, Indiana
We aren’t naming names…
But, many of these (though good looking!) coffee drinks can have up to 800 calories. And in order to save daily calories for more nutritious, healthy food, an alternative way to still enjoy coffee and tea is to have a plain cup of brewed coffee/tea containing only 2 calories and reco
gnized health benefits. But if you add extras, you also add extra calories and remove the healthy benefits. Adding:
- 1 Tablespoon of table sugar (12g): 48 calories
- 1 Tablespoon of heavy whipping cream: 52 calories
- 1 Tablespoon of half-and-half: 20 calories
- 1 Tablespoon of fat-free milk: 5 calories
Instead, try sun-brewed iced tea! In a large pitcher, add 4 tea bags to water and let sit in the sun to brew for a few hours. Served over ice and with a slice of lemon, this is a delicious and refreshing drink!
Breakfast egg “muffins”
Can we call it baking if using a muffin pan? We say yes! These have quickly become one of our favorite ways to enjoy breakfast…easily prepared and can be stored in the fridge for three days. Kids love these, too, and they are a great way to start the day with veggies and protein instead of sugary cereals.
Ingredients: Servings: 12 “muffins”
2 cups baby spinach – roughly chopped measured/packed before chopping
1 cup mushrooms measured before chopping
2 cloves garlic minced
12 whole eggs
(ANY veggies can be used for this recipe…you can also add a 1/4 cup of feta or mozzarella cheese!)
And that’s it! Sautee vegetables in two tablespoons of olive olive for about five minutes in a pan. Grab your muffin pan and lightly coat each cup with olive oil (we use a paper towel to coat the whole cup.) In a large bowl, add the cracked eggs to the veggies, stir until mixed. Pour the mixture into the muffin pan cups until 3/4 full. Bake on 350 degrees for 15 mins. Let cool and enjoy!!!
May is International Mediterranean Diet Month!
In celebration of the Mediterranean Diet, a diet traditional to the countries surrounding the Mediterranean, begin with Five Small Steps to Improve Your Health (below)! Here the Harvard Chan School of Public Health Nutrition Source shares more research on this simple, easy to follow approach to healthy living.
Greek yogurt vs. regular yogurt…
And the winner is…Greek yogurt. Greek yogurt especially packs a punch in the protein department, with a six-ounce serving containing 15 to 20 grams of protein (about the same amount in 2-3 ounces of lean meat). In fairness, both Greek yogurt and regular yogurt are part of a healthy, well balanced diet. One of our favorite snacks is a cup of Greek yogurt mixed with chopped cucumbers, parsley (or mint), a pinch of salt and a drizzle of olive oil. Dip sliced carrots, peppers and celery (or any vegetable!) into the blend for a delicious, healthy snack!
US News and World Report weighs in…
Forty six years later, remembering a heartbreaking tragedy and many brave heroes
On June 17, 1972, during renovations to the the former Hotel Vendome Building in Boston, MA, a devastating fire broke out, trapping 17 firefighters and killing nine of them. A beautiful bronze sculpture, created by Ted Clausen and Peter White, was created in 1987 to honor those who lost their lives, to memorialize the devastating loss of these brave heroes. This memorial is located in the Back Bay area of Boston, MA and is often adorned with flowers and wreaths, to honor these firefighters and never forget this tragic loss.
Yay, Spring!
It seems that spring is finally here to stay! Many of our favorite fruits and vegetables will be in season over the next 6 months, and it’s the perfect time to fill your diet with fresh produce from the store, farmer’s market or your own garden. The Mediterranean Diet recommends at least 3 servings/day of fresh fruit and at least 2 servings/day of vegetables. Choose a wide variety of fruits and vegetables to maximize the nutritional benefit and keep your diet colorful and enjoyable!
Image Source: https://www.my-indiana-home.com/farm/indiana-seasonal-produce-chart/
Happy International Firefighters Day!
Each year on May 4th, the world honors firefighters and recognizes the sacrifices you make every day to keep your community safe. You inspire us to do all we can to help firefighters and their families lead healthy lives. We are humbled by and grateful for the contributions you make to create a safer world.
Image below: Located on the northeast corner of the Professional Firefighters Local 416, this bronze statue entitled Duty–Honor–Sacrifice, was created by Indianapolis Fire Department firefighter and sculptor Ryan Feeney, unveiled in February 2017.
Photo credit: Vanessa K., Indianapolis, IN
Feeding America's Bravest: Survival Mediterranean Style 