EAT FOR HEALTH DO-IT-YOURSELF

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1 Tips to Remember 3 Reasons Why You Should Eat Healthy When Outdoors: Healthier foods = more energy for adventures Revs your immune system, keeping you healthy for summer fun Replenishes electrolytes lost through sweat What Your Nutrition Expert Says About Eating Well Outside: Lighten your load by drinking plenty of water before going outside for an extended period of time. Cook foods to proper temperatures (for instance, chicken should be cooked to an internal temperature of at least 160 degrees). Map out your meals, and prepare what you can in advance so you have more time to enjoy the outdoors. How Will You Eat For Health This Month? Monday Tuesday Wednesday Thursday Friday Oatmeal Energy Bites Lemon Chicken and Vegetables in Foil Dutch Oven Stuffed Peppers Campfire Banana Boats Skinny Pina Colada Improving Health One Meal at a Time These energy bites are packed with protein and fiber. Vegetables are rich in antioxidants and fiber. Bell peppers are rich in vitamin C. Bananas provide instant energy. Coconut water is refreshing and full of electrolytes. Consult with your physician before beginning a new diet program. HIGHMARK.COM

2 Oatmeal Energy Bites Ingredients (for energy bites): 1 cup rolled oats ½ cup almond butter (or peanut butter) ½ cup chocolate chips 1 3 cup raw honey ¼ cup ground flaxseed In a large bowl, mix all ingredients together. Drop teaspoon-sized balls onto baking sheet lined with parchment paper. Freeze until set, about one hour. Enjoy and store leftovers in a Ziploc bag in fridge or freezer. Personalize this recipe with add-ins such as raisins, dried cranberries or pumpkin seeds. This recipe is: fiber-rich Lemon Chicken and Vegetables in Foil 3 tablespoons olive oil 2 tablespoons Dijon mustard 2 teaspoons dried spice rub (equal parts thyme, rosemary and black pepper) 2 cups mixed summer vegetables, cubed (red potatoes, zucchini, etc.) 4 boneless, skinless chicken breasts 1 lemon, thinly sliced In a small bowl, combine 2 tablespoons olive oil, mustard and dried spice rub. Season with salt and pepper to taste. Set aside. Tear 4 sheets of foil, about 12 inches in length. Divide vegetables into 4 equal portions and place on foil in single layer. Fold up all 4 sides of each foil piece. Top with chicken. Using your fingers or a brush, spread mustard mixture on both sides of chicken. Top with lemon slices and remaining olive oil. Fold the sides of the foil over the chicken. Seal foil packets closed. Place foil packets in campfire or on grill and cook until chicken is cooked through and vegetables are tender, about minutes. This recipe is: low-sodium

3 Dutch Oven Stuffed Peppers 4 bell peppers 2 tablespoons olive oil 1 large onion, chopped 2 cloves garlic, minced 1 ½ cups ground turkey or tofu Grease your dutch oven. Prepare campfire or grill. Cut the tops off peppers. Trim remaining pepper from tops. Chop and reserve for stuffing. Remove seeds from main part of pepper. In a skillet, sauté onion in olive oil until translucent. Add garlic and chopped pepper tops. Cook until softened, about 5 minutes. Stir in tofu or ground turkey. Mix in rice and half the can of tomato sauce. Place stuffing inside peppers and put in dutch oven. If you have leftover stuffing, place around the peppers. Spoon tomato sauce on top of peppers and sprinkle with cheese. Place dutch oven in hot coals or on grill, making sure it is level. Cook until peppers are softened and stuffing is heated through. This recipe is: high in vitamin C 2 cups cooked rice 1 15-ounce can tomato sauce ¼ cup shredded extra sharp Cheddar cheese Campfire Banana Boats 6 bananas 6 tablespoons dark chocolate chips 6 tablespoons chopped, toasted hazelnuts or walnuts 1 teaspoon ground cinnamon Heat grill or prepare campfire with a grill rack. Slice bananas in half lengthwise, keeping the peel. Place on foil and gently open the banana s slit. Insert chocolate chips, hazelnuts and cinnamon. Wrap foil tightly around the banana, making sure contents won t pour out of foil. Repeat for remaining bananas. Place bananas on the campfire or grill and cook for 5-8 minutes, until banana is softened and chocolate is melted. (Check by opening foil and stabbing with a fork.) Serve hot and enjoy. This recipe is: rich in minerals

4 Skinny Pina Colada Ingredients: 8 ounces coconut water 4 ounces pineapple juice 1 gallon water Pour ingredients in a pitcher. Stir to combine. This recipe is: high in electrolytes

5 Your Grocery List o Almond or peanut butter o Bananas o Bell peppers o Black pepper o Boneless, skinless chicken breasts o Chocolate chips o Cinnamon o Coconut water o Dark chocolate chips o Dijon mustard o Dried rosemary o Dried thyme o Extra sharp shredded Cheddar cheese o Garlic o Ground flaxseed o Ground turkey or tofu o Hazelnuts or walnuts o Lemon o Mixed vegetables (red potatoes, zucchini, etc.) o Olive oil o Onion o Pineapple juice o Raw honey o Rice o Rolled oats o Tomato sauce 12/15 CS