health challenge

2/3 cup water

2/3 cup uncooked instant rice

1 teaspoon vegetable oil

Cooking spray

1 cup chopped onion

1/2 cup chopped celery

by AMANDA WITTMANN

Americans generally eat much more fat than the body requires, resulting in unwanted weight gain, high cholesterol levels and increased risk for heart disease and stroke.

Although we think fat is bad, our body needs some level of fat to help our cells grow and give our body energy. There are four types of fat that you should know about to help protect your heart from heart disease and stroke: monounsaturated fats, polyunsaturated fats, saturated fats and trans fats.

Choose these fats less often. (They hurt your heart and blood vessels)

Easy Grilled Pork Chops

4 center cut, boneless pork loin chops, 4 to 6 ounces each
1 tablespoon olive oil
Salt and pepper

Preheat the grill to medium-high heat. Place the pork chops on the grill. Grill until cooked through, about six minutes per side. Place the chops on a warmed serving platter and let them rest for a few minutes prior to serving.
Serves four.

Calories: 162.
Protein: 20g.
Fiber: 0 g.

Bow Tie Pasta with Peas, Mushrooms and Onions
3 tablespoons olive oil
1/2 cup chopped onion
Salt to taste
2 cups fresh shelled or frozen peas
2 cups sliced mushrooms
12 ounces bow tie pasta
1/4 cup freshly grated Parmesan cheese
1/4 chopped, fresh Italian Parsley

by NATHAN HALL

Functional training. Sounds very mechanical and dull, doesn’t it? Well, think again. While functional training has its roots in physical therapy and rehabilitation, it can be a lot more “fun” than you might think.

The basic premise of functional training is to mimic movements used in daily activities to strengthen the core muscles (primarily the abdomen and lower back). Many athletes incorporate sport-specific functional training into their workouts.

While you may not be an athlete, you may be surprised just how much you can benefit from similar types of moves and even have some fun in the process. Strengthening your abdominal and lower back muscles will give you better balance, posture and core endurance for a variety of activities. Put on some dance music and see if you can do each exercise to an entire song and remember — you’ll get out of it what you put in!

Part of the My Nassau Health Challenge includes documenting food and activity, completing a weekly survey and sending it to us at the Nassau County Health Improvement Coaltion.

This documentation will increase your success rate. We check the mail daily looking for these surveys, hoping for your success.

1 small clove garlic, minced
2 tablespoons capers
2 tablespoons extra-virgin olive oil
2 tablespoons white-wine vinegar
1/4 teaspoon crushed red pepper
1 lemon, zested (2 teaspoons) and juiced (2 tablespoons)
8 cups bite-size cauliflower florets (about 1 head), cooked until tender-crisp

Whisk garlic, capers, oil, vinegar, crushed red pepper, lemon zest and juice in a large bowl. Add cauliflower to the bowl and toss to coat. Chill the salad for 30 minutes, or overnight. Serve cold.

Cooking tip: To cook florets in a steamer basket, cover and steam 8 to 10 minutes for tender-crisp or 15 minutes for very tender. To microwave, cook florets and 1/4 cup water in a covered dish for 2 to 4 minutes for tender-crisp or 3 to 5 minutes for tender. A 2-pound head of cauliflower yields about 8 cups bite-size florets.

by LATRECE ROWELL

Family values can begin anywhere. It really doesn’t matter if you choose to start on a holiday, a birthday, or one day during the week. But think about the value you can bring to your family by simply eating together.

Some of my fondest childhood memories happened at the dinner table. Growing up in my family meant we all sat down to the table together or we simply did not eat.

My father was the typical dad who liked to talk and ask a lot of questions. My mom was the typical mom who cooked dinner every night. We all knew the moment the last bowl of food hit the table, the conversation had to begin. Funny thing was, my brother and sisters and I actually looked forward to each and every conversation. Although we would never let my dad know, because — let’s face it — when you are a kid, you are not expected to encourage your parents to talk.

A healthy weight is a weight at which you "are" healthy.

It is a weight you attain and maintain by eating healthy and being active.

Weight loss which occurs solely by "dieting," often is regained within six months to one year, plus an additional 10 to 20 pounds.

by KEVIN BRACKENS

Starting a weight-training routine begins with setting your No. 1 goal. Is it fitness, weight loss, rehab, body building or athletic training?

Ask yourself, why do I want to start lifting weights? How much time do I have available to take care of myself? Do I have a support system? Do I need a personal trainer? How is my nutrition?

Also, when beginning any fitness program, it is wise to have a medical checkup first, especially if you are overweight, have high blood pressure or have been sedentary for a while. If you don't know much about weight training, consider hiring a personal trainer to help you set up your program.

by CHRISTINA TILLMAN

Eating healthier by having written goals and replacing unhealthy eating behaviors are good steps toward a healthy lifestyle.

Finding one's personal healthy weight is another step toward achieving a healthy lifestyle that will help you live longer and healthier.

Think of the toll being overweight takes on our overall quality of life.

You may be surprised by what the right weight is.