Feeding America's Bravest: Survival Mediterranean Style
For more resources please visit us www.firemeddiet.com
Entering the weekend with this delicious dish of fiesta peppers for a simple Sunday (football!) dish! Cut peppers in halves, drizzle with olive oil and bake at 350 degrees for 20 minutes. Sautee one pound of ground turkey until golden brown. Scoop the turkey into the peppers halves and top with cut up tomatoes, banana peppers and lettuce. Happy, healthy weekend!
We hope that you and your families enjoy a happy Thanksgiving, filled with family, friends and healthy food!
With the cold weather coming, a great way to warm up the day is with a delicious bowl of soup. This Lemon Chicken and Veggie Soup is simple to make and packed with protein and veggies; onion and garlic to fight off colds! Pair it with toasted whole wheat pita, drizzled with olive oil and sprinkled with rosemary (before toasting or baking) for a heart healthy cold weather meal!
Ingredients:
3 medium carrots
3 stalk celery
½ medium onion
3 clove garlic
6 cups low-sodium chicken broth
2 boneless, skinless chicken breasts
3 sprigs fresh thyme
sea salt to taste
ground black pepper to taste
3 tbsp. fresh dill
1 tbsp. finely grated lemon zest
2 tbsp. fresh lemon juice
Directions:
Add broth, chicken, thyme, carrots, celery, onion, and garlic. Season with salt and pepper and cover on low for 4-6 hours until the internal temperature of chicken reaches 165 degrees F. Discard thyme sprigs. Remove chicken to a bowl and shred, with two forks, into bite-size pieces. Add dill, lemon zest, lemon juice, and shredded chicken. Season with salt and pepper and serve!
“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost.”
–Arthur Ashe, professional tennis player (1943-1993)
Our hearts break for the victims and families who suffer from senseless, horrific mass shootings. We pray for those who suffer and are grateful for all of the brave first responders in the world who instill calmness and peace.
We all know the importance of being physically active for at least 30 minutes a day for adults and 60 minutes per day for children, to help lower the risk of disease. Here the Harvard Chan School of Public Health breaks down physical activity for those who are trying to lose weight and those trying to maintain a healthy weight. Let’s get moving!
Fiber rich foods including legumes, fruits, vegetables, seeds, brown rice, oatmeal and other whole grains are one of the most important parts of our diet, to maintain a healthy weight and lower the risk of diabetes and heart disease. According to the Mayo Clinic, recommended amounts of fiber are the following:
| Gender | Age 50 or younger | Age 51 or older | |
|---|---|---|---|
| Retrieved from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983 | |||
| Men | 38 grams | 30 grams | |
| Women | 25 grams | 21 grams | |
Fiber rich cereals are a great way to start the day and many contain up to nine grams of fiber per serving. Pairing Greek yogurt with oatmeal and berries is both a delicious breakfast and treat at the end of a meal! Read more about the importance of fiber from the Harvard Chan School of Public Health. Happy, healthy eating!
Recently, The Harvard Chan School of Public Health released results of a study on how exercise might decrease the risk of prostate cancer in men. “In addition to other well-known health benefits of a physically active lifestyle, this study emphasizes that prostate cancer prevention may be another important reason for men to move more and be active,” said Claire Pernar, lead author of the study and a postdoctoral research fellow at Harvard Chan School. Read more about the study on long-term vigorous exercise and how it might be linked to a lower risk of prostate cancer.
Feeding America's Bravest: Survival Mediterranean Style 