Recipe for Chicken Waldorf Salad

This recipe is a perfect way to use leftover chicken. With just 15 minutes of prep time, this recipe will be ready in a snap. No leftovers? Use the quick tip below for poaching boneless, skinless chicken breasts. You can also use store bought rotisserie chicken. If you do, keep in mind that it’s already salty and omit the salt in the dressing.

Ingredients makes 4 servings (about 1-1/2 cups each)

3 cup low-fat mayonnaise
1⁄3 cup nonfat or low-fat plain yogurt
2 tsp lemon juice
1⁄4 tsp salt
3 cups chopped cooked chicken breast 1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1⁄2 cup chopped walnuts, divided (toasted if desired)

Preparation
Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and half of the walnuts. Stir to coat well. Serve topped with the remaining walnuts. Quick Tip: If you want cooked chicken in a hurry, the easiest way to cook it is to poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low, and simmer gently until the chicken is cooked through and no longer pink in the middle (approx 10-15 minutes). (One pound of raw boneless, skinless chicken breasts yields about 2-1⁄2 cups chopped or shredded cooked chicken.)

High Blood Pressure: Know the Facts

It is estimated that 68 million adults in the U. S. have high blood pressure. That is equal to approximately 1 in 3 adults. High blood pressure increases the risk for stroke and heart disease. It is known as a “silent killer” because there are few warning signs or symptoms. Many people have high blood pressure and simply do not realize it. That is why it is crucial to have your blood pressure checked regularly.

Blood pressure is the measurement of the force of pressure applied to the artery walls. Your blood pressure is measured using the systolic number and the diastolic number. The systolic number is the pressure in your blood vessels when your heart beats. The diastolic number is the pressure in your vessels when your heart is resting between beats. Blood pressure is read or stated with the systolic number over the diastolic number.

It is natural for it to rise and fall throughout the course of a day. When it stays high for an extended period, it becomes an issue to your health. Below lists normal, at-risk and high pressure levels in millimeters of mercury or mmHg.

Normal-systolic: less than 120 mmHg
diastolic-less than 80 mmHg

At Risk-systolic: 120-139 mmHg
diastolic:  80-89 mmHg

High-systolic: 140 mmHg or higher
diastolic: 90 mmHg or higher

Getting your blood pressure checked is a quick process. A doctor or other health professional can measure it or you can use a machine that is commonly available in pharmacies.  You can also get a device and monitor your blood pressure yourself.

If you haven’t had your blood pressure checked recently, make it a priority to do so. If you have been diagnosed with high blood pressure, closely monitor it and follow your doctor’s instructions. Eat a healthy diet that is low in sodium, fat and cholesterol. Incorporate more fruits and vegetables in your diet. Take brisk walks of at least 10 minutes in length, 3 times a day, 5 days a week. Do not smoke or if you do, quit as soon as possible. High blood pressure is very common but is also preventable. Know the facts and apply them to your health.It is estimated that 68 million adults in the U. S. have high blood pressure. That is equal to approximately 1 in 3 adults. High blood pressure increases the risk for stroke and heart disease. It is known as a “silent killer” because there are few warning signs or symptoms. Many people have high blood pressure and simply do not realize it. That is why it is crucial to have your blood pressure checked regularly.

Recipes for the road – Strawberry Banana Parfait

Description:
Whether you are looking for a fruit-filled breakfast option or a better-for-you dessert – enjoy the flavors of layered seasonal fruit, crisp flakes and creamy yogurt in this delicious parfait.

Ingredients:
½ medium ripe banana, mashed
⅛ teaspoon vanilla
⅓ cup plain non-fat yogurt
½ cup sliced fresh strawberries
½ cup complete bran and wheat flakes ready-to-eat cereal

Directions:
1. Stir banana and vanilla into yogurt
2. In one 10-12 ounce glass, alternately layer the yogurt mixture, strawberries and cereal. Serve immediately.

Makes 1 serving

Nutrition Facts 
Nutrient Value %DV 
Calories 190
Saturated Fat 0 0%
Sodium 200 mg 8%
Potassium 448 mg 13%
Calcium 200 mg 20%
Vitamin D 95 IU 24%
(0.66 mcg)
Dietary fiber 7g 28%

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