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SNAP4CT Blog

14 Ways to Burn 100 Calories on a Typical Day

3/28/2017

1 Comment

 
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Source
Getting more physical activity can keep your heart healthier, your muscles stronger, your bowel movements more regular (seriously), boost your mood, and may even improve your memory and thinking skills. And if none of that motivates you - it also burns calories. Adding more physical activity in your life doesn't have to mean sweating away at the gym, or twisting yourself into a pretzel at a yoga studio. While those are great ways to become more active, there are lots of other easy ways to get moving. Below are some activities you can do on a typical day (while also accomplishing other things!) to burn 100 calories*: 
Activity
Time (to burn 100 calories)
vacuuming
35 min
hula hooping
25 min
sledding
15 min
walking dog (moderate pace)
40 min
sweeping floors
30 min
mowing lawn
20 min
walking/running around the yard with kids
30 min
shoveling snow
20 min
raking leaves
30 min
walking while carrying 15 lb baby
35 min
dancing
25 min
painting (walls)
25 min
cleaning gutters
25 min
washing/waxing car
25 min
*For a healthy, 150 pound person.
​

Healthy Activities in Connecticut

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​For more healthy activities that help burn calories and add more fun to your life, see our Free Health Events in CT Calendar. 
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When Too Much Good Is a Bad Thing

3/20/2017

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The saying, "You are what you eat" is sort of true when it comes to your health. But the part we should add is, "You are how much you eat." Balance is the name of the game. While nutritious foods are important to keep you healthy, too much of a good thing isn't always best. Below are some examples of foods that are good for you, but only in small amounts.

​Nuts
A few nuts each day is a great source of protein and healthy fats, but you know what's not healthy? A cup of nuts. Or an entire container of nuts... Hey, it happens. About 1/4 cup is all you need, and anything more than that is no longer a good thing. Get your (small) dose of nuts in this apple salad or energy trail mix.
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Juice
1 cup 100%
​apple juice
1 medium apple
114 calories
95 calories
1 g fiber
4 g fiber
24 g sugar
19 g sugar

​Did you know more than 1/2 a cup of juice (4 oz), especially for kids, isn't a good idea? Many people think juice should be included in a healthy diet, but it's actually much better to eat fruit instead. A half cup of juice daily is okay, but otherwise choose fruit for more fiber and fewer calories. Check it out:

​Healthy Oils
You may already know that olive oil and canola oil are better choices than lard, shortening, or butter. Don't let that convince you that it's okay to have large amounts of them though. More unsaturated fats and less saturated/trans fats make olive and canola oil better options for cooking and baking, but try to use a couple of teaspoons or less daily.
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Protein
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There's no doubt about it, protein is crucial for keeping our bodies healthy. However, a lot of people think they should get much more of it than is actually necessary. An average, healthy adult only needs about 5-6 ounces per day (for meat, about the size of 2 decks of playing cards), and most of that should be lean. Think chicken, fish, or plant sources, like beans and soy. Use the MyPlate lesson of filling only 1/4 of your plate with protein at meals, and limit fattier meats to only once or twice per week. Check out all of our Meatless Meal options for tasty recipe ideas.

Has all this food talk left you hungry? Here are a few great recipes to fill you up with nutrition and deliciousness:
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Crockpot Red Beans & Rice
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Tuscan Style Cannellini Bean Pasta
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Spanish Chickpea Stew
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Quick Swaps for More Nutrition and All the Flavor

3/14/2017

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When it comes to recipes, there are lots of small tweaks you can make to gain more nutrition without losing flavor. This week we're focusing on saving money and eating healthier by cooking at home. What better time to try some easy changes to your favorite meals? Here are a few trades you can make to health-ify home cooked meals:
1. Sour Cream → Greek Yogurt
Let's get one thing clear right off the bat. You definitely do ​not want strawberry yogurt on your taco/burrito/baked potato. Gross. But have you tried plain nonfat Greek yogurt before? If you have, you may have noticed how similar it tastes to sour cream. And it packs in more than twice as much protein with about 25% of the calories and no fat! 
Sour Cream (2 tablespoons)
Plain Nonfat Greek Yogurt (2 tablespoons)
60 calories
16 calories
1 g protein
2.4 g protein
5 g fat
0 g fat

Recipes where you can make this trade:
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Southwest Baked Potatoes
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Black Bean Burritos
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Southwestern Sweet & Spicy Chili
2. Ground Beef → Lentils/Black Beans
Even if you like meals with meat, you can replace at least half of it with beans or lentils to add variety, nutrition, and decrease your cost and calories! (Read more about the benefits of beans here.) Hopefully you love tables, because here's another: 
*Ground Beef (1 pound)
Lentils (1 pound)
1160 calories
530 calories
70 g fat
0 g fat
0 g fiber
36 g fiber
**$3.30
**$1.40
*85% lean ground beef
**Cost based on average Connecticut grocery prices.

Recipes where you can make this trade:
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Lentil Tacos
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Crockpot Vegetable Lentil Stew
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Tex Mex Skillet
3. White/Refined Grains → Whole Grains
Added fiber and protein are hard to pass up when they're so easy to get. Simply switch out your white rice or pasta for brown rice and whole wheat pasta. Especially in recipes with sauces, you won't notice any difference in flavor! (Read more here about why whole grains rock.)

Recipes where you can make this trade:
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Curried Chicken & Rice Casserole
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Salmon Pasta Bake
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Simple Italian Pasta
4. Broth → Water
Broth gives soups and chilis a lot of flavor, so you may not want to get rid of it entirely. However, swapping out half the broth in a recipe for water will cut down your sodium and​ cost. Win! (If you need to decrease sodium in your diet for health reasons, check out this section of heart healthy recipes.)

Recipes where you can make this trade:
Beef and Vegetable Soup
Beef and Vegetable Soup
Bean, Vegetable and Barley Chili
Bean, Vegetable, and Barley Chili
Lentil Barley Soup
Lentil Barley Soup
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Saving Money will Make you 'Appy

3/6/2017

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Nowadays, everything is mobile: email, maps, and even coloring books.  It seems like there’s an app for just about everything, even things you didn’t know you needed. However, no matter how much technology changes, one thing will always be true: we still need to eat. And with inactive lifestyles quickly becoming the norm, we need to eat well.

Don’t know what to eat? Luckily Snap4CT has nutritionists ready to answer all of your questions... for FREE! We also have tons of healthy recipes that make eating well a little easier.
 
The next step is to head to your grocery store. Its time to get shopping - and there’s an app for that!  Currently, Stop and Shop, Shop Rite, Price Chopper, and Aldi all have mobile apps designed to help you save cash. Here are 7 ways grocery store applications can help you. 
​

1. You will never forget your coupons

When you leave your house, what are the 2 things you always bring? Wallet! *check* Phone! *check*. The best thing about these apps is that if you carry a smart phone around, coupons are with you at ALL times.  An unexpected stop on your way home from work to get cereal could result in some unexpected savings! 
​
small Stop & Shop grocer logo thumbnail
small ShopRite grocer logo thumbnail
small Price Chopper grocer logo thumbnail

​2. You can search for coupons while in the
store!

​Are you standing in the aisle wondering what spaghetti sauce to choose? Check the app.  Often, there will be coupons for common items such as sauces, snacks, and toiletries. ​
​

3. Keep track of your shopping list. 

thumbnail Stop & Shop grocer logo
thumbnail ShopRite grocer logo
thumbnail Price Chopper grocer logo
The apps allow you to make a shopping list on the go! Whether at work, school or running errands, you can add items to your list as you think of them. You’ll never forget your list at home again! ​
​

4. You will never be at a loss with what to cook for dinner! 

Stop & Shop grocer logo thumbnail copy
ShopRite grocer logo thumbnail copy
Price Chopper grocer logo thumbnail copy
small Aldi grocer logo thumbnail
​There are many great resources for recipes online but sometimes deciding on one is overwhelming. On the Price Chopper app, for example, you can search by ingredient, meal, cooking methods, prep time, and even occasion! What’s even better is that you can add all the recipe ingredients to your shopping list on the app!
​

5. Add items from weekly circulars straight to your shopping list. 

small Stop & Shop grocer logo copy
small copy ShopRite grocer logo
small copy Price Chopper grocer logo
Each stores weekly circular is available on their app. Better yet, it’s even categorized into easy to navigate pages. Combine these weekly savings with coupons to make your shopping trip a total discount.
​ 
​

6. It is a time saver! 

Stop & Shop grocer logo small copy
small ShopRite grocer logo copy
small Price Chopper grocer logo copy
Aldi grocer logo thumbnail
Never wait in line for deli products, cakes, or catering.  Some apps allow you to order ahead and pick up at your convenience. 
​
small ShopRite grocer thumbnail copy
small Price Chopper grocer thumbnail copy

7. Free tastes best! 

Some apps,  like Stop and Shop, offer 1 free item a month. In December 2016, they gave away free Stop and Shop Brand Oatmeal pots. In January it was $5 towards ANY bakery item. These promotions are great, and no strings attached. 
​
small Stop & Shop grocer logo thumbnail copy
small ShopRite grocer logo thumbnail copy
small Price Chopper grocer logo thumbnail copy
small Aldi grocer logo thumbnail copy

Bonus!

The coolest feature we found while researching grocery apps is Shop Rite's “Recommended by You” feature. Link your Shop Rite card to your account to track your recent purchases. Shop Rite will then show you a list of frequently purchased items which happen to be on sale that day! 
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Husky Nutrition at UConn Health
195 Farmington Avenue, MC 6030
Farmington, CT 06032​
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SNAP-ED Event Calendar
© COPYRIGHT 2018.  ​ALL RIGHTS RESERVED.

This information was funded by the USDA's Supplemental Nutrition Assistance Program - SNAP.  
SNAP helps low-income people buy nutritious food for a better diet.
​To get more information contact the CT Department of Social Services at
1-855-626-6632 or www.CT.gov/dss.


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  • Home
  • Recipes
    • Recipe Categories >
      • Kid Friendly Recipes
      • No Added Sugar
      • Vegetarian Recipes
      • Heart Healthy Recipes
      • Five Ingredients or Less
      • Quick and Easy Recipes
    • Breakfast
    • Breads and Muffins
    • Desserts
    • Dips and Salsas
    • Drinks and Smoothies
    • Meatless Meals
    • Meals with Meat
    • Salads
    • Side Dishes
    • Snacks
    • Soups and Stews
    • Sodium Free Spice Blends
    • Recetas
  • Farmers Markets
    • Find a Farmers Market
    • CT Crop Calendar
    • Using SNAP/EBT at Farmers Markets
  • Education
    • Healthy Eating >
      • MyPlate
      • Understanding The Nutrition Label
      • Added Sugar
      • Healthy Snacking Tips
      • Calories Needed Each Day
      • What is "enough" fruits and vegetables
      • Recipe Videos
    • Budget Shopping >
      • Healthy Shopping on a Budget
      • What Can $16 Buy?
      • Budget Pantry
    • Diabetes >
      • Healthy Eating with Diabetes
      • "Diabetes-Friendly" Recipe Guide
    • Heart Health
    • Exercise Tips
    • Physical Literacy
    • Water First for Your Thirst
  • SNAP4CT Blog
  • Resources
    • DSS Offices and SNAP Help
    • FAQ
    • Free Health Events in CT
    • Organizations
    • SNAP-Ed Events Calendar
    • Healthy Food Pantry Donations