Cabbage Slaw with a Twist

As the summer weather rolled in this weekend, I am sure you started up the BBQ and maybe had some other summer favorites. Summer favorites, although light and refreshing, can come at a high calorie cost undermining all of your efforts to look good at the pool or beach. Cole slaw is often a staple of summer parties, but the typical dressing is mayonnaise and sugar. Yikes! One serving of typical coleslaw is 150-200 calories and 11 grams of fat. With a few ingredient tweaks you can still enjoy this refreshing summer salad while packing a nutritional punch. This one is sure to be a new party favorite.

Cabbage is a member of the Cruciferous family that also included broccoli, cauliflower, bok choy, arugula, collard greens, kale, and other similar green leafy vegetables.

Health Benefits of Cabbage:
Anti-inflammatory benefits
Cholesterol Reduction
Anti oxidant support
Cancer Prevention
Digestive health

Cabbage is used in cancer prevention research because of its high antioxidant, anti-inflammatory benefits, and many glucosinolates. Sinigrin is one of the glucosinolate found in cabbage that has been linked to research in cancer prevention, notably bladder, colon, and prostate cancers.

It is also high in nutrients such as vitamin C, fiber, potassium, vitamin K, and has no cholesterol. Another one of its redeeming qualities is being low in calories, making it a great addition for those trying to lose weight.

Cabbage Slaw with a twist
Ingredients:4 cups thinly shredded cabbage
1 small apple sliced thin strips
1/4 cup chopped walnuts
1/2 cup dried cranberries
1 Tbsp. extra virgin olive oil
1/2 of fresh squeezed lemon- can subsisted reconstituted lemon juice
Salt to taste
Pinch of cayenne pepper

Directions:
1. Slice your cabbage as thin as you can unless you use pre-packaged shredded cabbage.
2. Leaving the skin on, slice a small apple into thin slices. It looks even prettier if you can julienne the apple strips.
3. Mix cabbage, apple, walnuts, and dried cranberries in a large salad bowl.
Dress with 1 Tbsp. extra virgin olive oil, lemon juice, salt, and sprinkle of cayenne pepper to taste.
4. Mix thoroughly; you do not want patched of cayenne pepper only in a few bits.

Makes 8 servings: 75 calories, 4.2 g. fat, 9 g. carbohydrates, 1.1 g. protein
http://recipes.sparkpeople.com/
Written by: Alyssa Picone, Dietetic Intern

10,000 Steps for Your Health

This weeks biggest loser give away is a pedometer. A pedometer, also known as a "step counter", is a device that counts the number of steps you take each day, based on the movement of your hips. It helps to track not only how much you move during your work out, but also helps quantify your Activities of Daily Living (ADL's) to maximize calories burned throughout the day.

*Fun Fact* Standing burns more calories than sitting. GET UP!!!

The recommended number of steps per day is 10,000, which is equivalent to about 5 miles! Increasing the amount of movement can help reduce risks for: heart disease, diabetes, and obesity.
GET MOVING!!!

Tips for Hitting 10,000
Take the stairs
Get a walking partner at work
Walk the dog (he/she has been waiting)
Get off a few stops earlier on the bus
When the phone rings, get up out of your chair
Walk to a colleague's office versus sending an email or calling
Repaint a room
Get up to change that channel on the TV
Garden
Take a few laps around the store before grabbing a cart
Integrate walking into your every day activities

Written by: Alyssa Picone, Dietetic Intern

Franciscan St. James Health Biggest Loser

Are you struggling to keep your new year’s resolution to keep the weight off or lose those elusive few extra pounds? Do you find it difficult to set aside the time to read about healthy lifestyle choices or eating more nutritionally balanced meals? Do you wish you had someone who could be a positive influence in your weight loss goals? St. James Health has the answers and the solution!

Franciscan St. James Health  will sponsor a Biggest Loser contest for all of its employees including volunteers and Midwest University employees. Registration for the contest begins on February 28, 2011. You must register in person by Thursday March 3. The contest will run through the 3rd week of May. You must weigh in by May 19th. No exceptions. Winners will be announced on Monday May 23rd.

The winners will be determined based on percentage of total body weight loss. There will be a first and second place Biggest Loser for both men and women (combined campuses).  The first place Biggest Losers will win a 3-month membership to the Health and Wellness Institute AND a $150 gift card. Second place Biggest Losers will receive a $50 gift card. There will be 4 winners in all, 2 men and two women.

Follow the Scaling Down! blog for important information about the contest including weekly raffle winners, healthy lifestyle tips, and support during your journey.  You can also follow us on Facebook and Twitter!