Healthy Living

Healthy living means to live a life that is physically and emotionally healthy.  There are many factors that lead people to an unhealthy lifestyle.  Diseases such as breast cancer can be linked to an unhealthy way of eating as well as a lack of physical exercise.

Overweight or obesity is a sign of poor diet and eating habits, as well as a lack of physical exercise. Through W2WBCF Healthy Living section you will be able to get tips help you to be a healthier you.

Grilled marinated vegetables


Betty Crocker’s Living with Cancer Cookbook: Easy Recipes and Tips through Treatment and Beyond

Zesty garlic marinade

Ingredients:
•    ½ cup water
•    ½ cup olive or vegetable oil
•    1 teaspoon sesame seed
•    2 teaspoons white vinegar
•    1 teaspoon Worcestershire sauce
•    ½ teaspoon pepper
•    ½ teaspoon chopped fresh parsley
•    ½ teaspoon paprika
•    ¼ teaspoon salt
•    2 cloves garlic, finely chopped

Grilled vegetables

Ingredients:
•    12 new potatoes
•    ¾ lb fresh asparagus spears
•    2 bunches green onions
•    2 large portabella mushrooms, cut into ¾-inch slices
•    2 large red bell peppers, cut into fourths
•    1 large zucchini, cut into ½-inch slices
•    1 large yellow summer squash, cut into ½-inch slices
•    4 plum (Roma) tomatoes, sliced

Directions:
In 2-gallon resealable food-storage plastic bag, place marinade ingredients. Seal bag; shake until well mixed. Set aside.

Cut potatoes into fourths; place on microwavable plate. Cover with microwavable plastic wrap, folding back one edge ¼ inch to vent steam. Microwave on High 5 minutes.

Place potatoes and remaining ingredients in bag with marinade. Seal bag; refrigerate 30 minutes.

Heat gas or charcoal grill. Place half of the vegetables at a time on grill over medium heat; discard marinade.

Cover grill; cook 6 to 8 minutes, turning once, until vegetables are desired doneness.

Nutritional information per serving: Calories 260 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 0mg; Sodium 105mg; Potassium 1040mg; Total Carbohydrate 27g

Tuna melt quesadilla


This twist on a classic gives new life to the tuna melt. A quesadilla is a good choice when a sandwich seems overwhelming. Choose full-fat options if trying to gain weight, reduced-fat if you are watching calories. From American Cancer Society

Ingredients:
•    1 (5-ounce) can tuna in water, drained
•    1 tablespoon regular or reduced-fat mayonnaise
•    1/2 tablespoon Dijon mustard
•    1 tablespoon finely chopped red onion
•    1 tablespoon pickle relish
•    3 (8-inch) whole wheat or plain tortillas
•    3/4 cup shredded regular or reduced-fat Cheddar or "Mexican style" cheese

Prep time: under 10 minutes
Cook time: under 10 minutes

Directions:
1. In a bowl, flake the tuna. Add the mayonnaise and mustard and stir to combine. Add the onion and relish.
2. On a microwave-safe plate, place 1 tortilla and spread half with 1/3 of the tuna mixture.
3. Sprinkle the other half with 1/4 cup cheese. Fold the tuna half over the cheese half. Microwave on high for 40 to 50 seconds, or until cheese melts. Repeat twice with the remaining ingredients. Microwaving the quesadilla instead of pan-frying or baking keeps it softer.