Below is a recipe for Mexican chicken casserole fromÂ Healthy Living and Recipes on KUSQ 104.3 FM in Worthington, presented every Thursday morning at 7:30 AM by Peggy Saxton, Registered Dietitian at Avera Worthington Specialty Clinic. Download this recipe.
Mexican Chicken Casserole
Prep Time: 20 minutes
Total time: 45 minutes
What you need
3â„4 lb boneless skinless chicken breasts, cut into 1â„2 inch pieces
1 tsp. ground cumin
1 green pepper, chopped
11â„2 cups thick â€˜n chunky salsa
2 oz (1/4 of 8 oz pkg) Neufchatel cheese, cubed
1 can (15 oz) no-salt-added black beans, drained, rinsed
1 tomato, chopped
2 whole wheat tortillas (6 inch)
1â„2 cup Mexican style 2% milk finely shredded four cheese, divided
1) Heat oven to 375 degrees Fahrenheit. Cook and stir chicken and
cumin in nonstick skillet sprayed with cooking spray on medium
heat 2 minutes. Add peppers; cook 2 minutes, stirring
occasionally. Stir in salsa; cook 2 minutes. Add Neufchatel
cheese; cook 2 minutes or until melted. Stir in beans and
2) Spoon 1/3 of chicken mixture into 8 inch square baking dish; top
with 1 tortilla and 1â„2 each of remaining chicken mixture and
shredded cheese. Top with remaining tortilla and chicken
mixture; cover with foil.
3) Bake 20 minutes or until heated through. Sprinkle with remaining
shredded cheese; bake, uncovered, 5 minutes or until melted.
Dietary Fiber: 4.5g
Posted in Recipes
If you meet the federal government’s goals for weekly exercise, you might live longer.Â This is the conclusion of a new study of 250,000 people over eight years published in the most recent issue of the American Journal of Preventative Medicine. People with and without chronic health problems were surveyed about their exercise habits, with about 45% of participants having at least one chronic health issue such as diabetes, heart disease, or cancer.
The federal government recommends adults get 150 minutes of moderate-intensity aerobic activity weekly, or 75 minutes of vigorous-intensity aerobic activity per week, in addition to strengthening exercises at least twice a week.Â Twenty-four percent of people with chronic health problems got enough aerobic activity compared to twenty-seven percent of people with no chronic health problems.Â Twelve percent of adults with chronic conditions met both the aerobic and strengthening guidelines compared to nineteen percent ofÂ adults without chronic conditions.
Respondents with no chronic illnesses who met the federal exercise goals had a 27% reduction in mortality compared to people who did not meet the federal guidelines.Â People with chronic illnesses seemed to benefit even more, with those getting adequate exercise reducing their mortality by 50%.
“Our study provides evidence that adults who adhere to the U.S. Department of Health and Human Services’ 2008 Physical Activity Guidelines reduce their mortality risks compared with adults who don’t meet the recommendations, and adults who have chronic health conditions may benefit even more,” said Charlotte Schoenborn, at the Centers for Disease Control and Prevention’s National Center for Health Statistics. She is lead author of the study appearing in the online and in the May issue of the American Journal of Preventive Medicine.
Read More: Adherence to HHS Physical Guidlines May Reduce Mortality
- All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.
- For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
- For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
- Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
People with an irregular heart beatÂ were able to reduce the number of episodes of rapidÂ heart beats and feel less depression and anxiety by doingÂ yoga.Â Dr. Dhanunjaya Lakkireddy, M.D., of the University of Kansas Hospital in Kansas City, and colleaguesÂ studied about 50 patients with atrial fibrillation, or irregular heart beat.Â They had these patients perform their usual physical activity for 3 months and then had them participate in a supervised yoga class for three months and compared the results.Â Yoga reduced the number of episodes of irregular heart beat from 3.8 episodes compared to 2.1 during regular activity, or almost a 50% reduction.Â Â Â Also, participants reported they had less anxiety and depression caused by their episodes ofÂ irregular heart beatÂ when they were participating in the yoga class.
â€œIt doesnâ€™t mean atrial fibrillation is cured by yoga, but it decreases its impact on your life,â€ said KU cardiologist Dhanunjaya Lakkireddy. â€œThese patients feel better and think they can deal with their symptoms better than they could before.â€
Read more: yoga-can-help-the-heart-study
Image: lobster20 / FreeDigitalPhotos.net
Doctors in the U.S., Canada, and Germany have shown that a valve in the heart can be replaced without open heart surgery, with very good results.Â In a new study, almost 700 elderly patients had their aortic valve replaced by positioning and implanting a new valve through an artery in the groin, called transcatheter aortic valve replacement (TAVR),Â instead of cutting open the chest, .
The aortic valve is one of the main valves in the heart, and in some elderly people, becomes narrowed over time as calcium builds up on the valve, causing the heart to work extra hard to deliver blood to the rest of the body.Â Currently, the only way to repair this is with open heart surgery, which can be difficult on elderly patients.Â The new valve is made of tissue from cows.
Elderly patients who had the new procedure compared to open heart surgery had fewer immediate deaths and bleeding complications.Â However, there was a higher risk of stroke and heart-related complications in patients undergoing the new procedure.
The doctors in the study expect that as the heart valve replacement technology advances, they will be able to improve on their results.Â Â The procedure is already being performed in Europe, but the FDA has not approved the procedure for the United States yet.
The Food and Drug Administration (FDA) is considering requiring chain restaurants, convenience stores, concession stands and vending machines to display calorie counts for the products they sell, but the FDA is giving a pass to movie theaters.Â Â Â (Movie theaters make a significant part of their profit from the food items they sell).
This new regulation is part of the health care reform bill, and the FDA is opening up the new rules for public comment before putting them into effect in 2012.Â Any business with 20 or more locations serving standard fare would be subject to the new requirements, and this will include both sit-down restaurants as well as fast-food eateries.
For restaurants that allow diners to customize their meals, such as pizzerias, a range of calories can be posted.
Posted in Dietary