Going to the gym is not the only way to be active. What experts call “lifestyle fitness” can also increase your fitness level. You can stay active by constantly working at moving. Gardening, doing housework, and running errands all fill the bill.
4 servings II Prep time: 15 minutes II Cook time: 10 minutes II Cool: 15 minutes II Chill: 3 hours
- 1 cup water
- 3/4 cup uncooked instant brown rice
- 1/2 cup vanilla low-fat yogurt
- 1 can (8 ounces) pineapple tidbits in juice, drained and 1 teaspoon juice reserved
- 2 kiwifruit, peeled and sliced
- 1 medium mango, peeled, seeded and chopped (about 1 cup)
- 1 can (6 ounces) white tune in water, drained and flaked
- 1 tablespoon coconut, toasted
- Heat water to boiling in 1-quart saucepan. Stir in rice; reduce heat to low. Cover and simmer 10 minutes. Uncover; cool 15 minutes. Refrigerate at least 1 hour or until cold.
- Mix rice, yogurt and reserved pineapple juice to medium bowl. Cover and refrigerate 1 to 2 hours to blend flavours.
- Cut kiwi sliced into fourths. Gently stir kiwifruit, pineapple, mango and tuna into mixture. Sprinkle with coconut.
“To toast coconut, bake uncovered in ungreased shyallow pan in 350 F. Oven for 5 to 7 minutes, stirring occasionally, until golden-brown. Or cook in ungreased heavy skillet over medium-low heat 6 to 14 minutes, stirring frequently until browning begins, then stirring constantly until golden brown.”
1 serving: Calories 260, (calories from fat 20), fat 2g, saturated fat 1g, (3% of calories from saturated fats), trans fat 0g, cholesterol 15mg, omega-3 0g, sodium 170mg
Carbohydrate: 47g, (Dietary fiber 4g), protein 15g
% Daily value: Vitamin A 10%, vitamin C 94%, calcium 8%,, iron 8%, folic acid 8%
Exchanges: 2 starch, 1 fruit, 1/2 very lean meat
Carbohydrate choices: 3
– from the book, “Betty Crocker, Healthy Heart Cookbook”, by Roger S. Blumenthal M.D., F.A.C.C. Professor of Medicine, Director, the Johns Hopkins Ciccarone Center for the Prevention of Heart Disease and by Juli Hermanson, M.P.H., R.D. Bell institute of Health and Nutrition