Artichoke and Spinach Dip

Getting together with friends this weekend? Serve something healthy with the fabulous dip below--and no one will know!

Serves 10; serving size ¼ cup

Ingredients
2, 14.5 oz cans of artichokes, rinsed, drained and chopped into ¼ pieces
(this is NOT the kinda that are marinated in oil)
¾ cup frozen chopped spinach, thawed and drained thoroughly
¼ cup light mayonnaise
¼ cup light sour cream
½ cup grated Parmigiano Reggiano
1 tbsp garlic, minced
½ tsp black pepper
2 tsp Worcestershire sauce (to taste)
½ tsp tabasco sauce (to taste)

Directions
Preheat oven to 400◦ F.
In a food processor pulse to combine all ingredients.
You may also choose to mix by hand.
Spread into an 8-in. square baking dish that has been lightly sprayed with non-stick cooking spray.
Bake for 25-30 minutes, or until heated thoroughly.
Serve with whole wheat pita wedges or crudités.

Tips



Instead of fat free mayonnaise and light sour cream, you may substitute ½ cup of Fage 0% Greek Yogurt.

For additional nutrition value and color, top this dish with Red Bell Pepper strips.

Fruited Cinnamon Oatmeal Recipe

Beath the chill in the air with this warm winter breakfast!



Serves 10, serving size 1 cup

Ingredients
8 cups water
2 apples, diced
20 dried apricot halves, diced
1 ½ tsp cinnamon
3 tbsp honey
3 pkgs splenda
3 cups oatmeal (NOT instant)

Directions
In a heavy sauce pan bring water to a boil.
Stir in apples, apricots, cinnamon, honey and Splenda.
Stir in oatmeal.
Return to a boil; reduce heat.
Simmer 3-5 minutes until desired consistency is reached.
Optional toppings may include fresh berries, yogurt, craisins, raisins, and roasted nuts.

Monday Motivator--Surviving the Holidays

Take control at home


Be generous and give food as a gift. Do not stockpile candy and other goodies.

Avoid preparing excessive quantities of food. Freeze leftovers immediately or give them away.

Keep low-calorie favorites on hand within easy reach.

Serve special low-cal beverages and foods such as spiced tea, fruit, popcorn and snack mix to your guests.

Give away fruit baskets and breads.

Do not make high-calorie food gifts for others.

Cut desserts in half.

Monday Motivation--Increase your activity!

While you might feel exhausted, exercise helps manage stress, suppress appetite, and improve mood, so don’t try to manage your schedule by cutting back on your exercise routine. Just 30 minutes of moderately intense exercise provides incredible health benefits. Consider adding a morning workout or two each week during the holiday season. You’ll get the workout in, and save time from going later in the day and having to shower and clean-up twice in one day. On those days when you can’t fit in a 30 minute workout, remember that “three 10 minute bouts of brisk walking accumulated throughout the day are at least as effective as one continuous bout of equal total duration in reducing cardiovascular risk and improving mood” (Medicine and Science in Sports and Exercise, vol. 34, no. 9, pp 1468-1474). Something, even 10 minutes, is better than nothing.

Omega 3

There's a new number for you to watch. Hopefully you already track your total cholesterol, blood sugar, and blood pressure numbers. Here's a new set of important digits—your Omega-3 Index. Find out what your number should be and how it can help protect you from heart disease in the latest edition of the Cooper Wellness Insider.

www.cooperaerobics.com