Remain Active

Any activity is better than none. If you are inactive, slowly increase your activity level. Even 60 minutes of moderate-intensity aerobic activity per week provides health benefits. Remember, your goal is long-term success. If you reach too far, too soon, you are more likely to injure yourself or drop out.
Physical Activity recommendations include:
    • 30 aerobic minutes of moderate intensity 5 times per week, or 25 minutes of vigorous intensity 3 times per week. These minutes can be broken up into three 10-minute segments throughout the day with the same benefits.
    • Strength-train at least two days a week with a day of recovery in between workouts.
    • Stretching and Flexibility two to three times a week.

Banana Ice Dream (6-ingredient or less, Dessert)

Number of Servings1 Ingredients 1 large very ripe banana Instructions Peel banana and cut into slices. Freeze. Place frozen banana

2-Minute Pumpkin Pie (Dessert)

Number of Servings 1 Ingredients 1/2 c. pumpkin puree 1/4 c. egg whites Sweetener Cinnamon or pumpkin pie spice Instructions

275-Calorie Cherry Cobbler (Holidays, Dessert)

Number of Servings 8 Ingredients 1/2 of a 15-ounce package refrigerated pie dough (such as Pillsbury) Cooking spray 1 large

5 Quick and Easy Healthy Snacks (Vegetarian, Snack, Extras)

Ingredients Planning is the key when it comes to healthy eating…including your snacks! So when that hunger strikes in the

5-Spice Tilapia (Entree)

Number of Servings 4 Ingredients   1 pound tilapia fillets 1 tsp. five-spice powder (find in Asian section) 1/4 cup reduced-sodium soy sauce

Apple Jell-o Salad (Appetizer, Dessert, Side dish)

Number of Servings 5 Ingredients 1/2 c. apple juice 1/2 c. cold water 1 .3 oz. box sugar-free cherry-flavored gelatin

Asian Party Mix (Appetizer, Holidays)

Serving Size 1/2 c Number of Servings 8 Ingredients 2 cups crispy corn cereal squares (such as Corn Chex®) 2

Loaded Black Bean Nachos (Appetizer, Holidays, Side dish, Snack)

Number of Servings 4 Ingredients 4 oz. baked tortilla chips (like Tostitos Scoops) 8 oz. ground turkey breast ¾ cup

Tortilla Roll-Ups (Appetizer, Holidays, Side dish)

Number of Servings 6 Ingredients 6 6-in. low-fat flour tortillas 8 oz. fat-free cream cheese 1/4 c. chunky salsa  

33-Calorie Cheesecake (Holidays, Dessert)

Number of Servings 12 Ingredients 3/4 Cup nonfat cottage cheese 2/3 cup nonfat plain yogurt 1 Tablespoon flour 2 Tablespoon

Cappuccino Mix (Beverage, Extras, Holidays)

Serving Size 3 tablespoons Number of Servings 16 Ingredients 1 1/2 cup powdered fat-free nondairy creamer 1/2 cup cocoa powder

Frosty No Sugar Added Punch (Extras, Beverage)

Serving Size 1 cup Ingredients 1 small pack sugar free cherry Jell-O 2 cups boiling water 3/4 cup Splenda Granular