Shape Up North

GRAIN BOWL RECIPES 3 Easy & Healthy Meals You’ll Love

GORGEOUS HIKES + PICNIC SNACKS Enjoy Breakfast on the Trail!

KITCHEN HERB GARDENS

Tips to Grow Your Own

MAKE WALKING A HABIT Exercising Every Day is Doable

GET WELL. GET ACTIVE.

VISIT SHAPEUPNORTH.COM

CHICKEN STEW WITH DILL 3-4 tablespoons olive oil 9

ounces raw chicken breast, diced

1

cup uncooked barley

1

cup carrots, chopped

1

cup celery, sliced

1

tablespoon lemon juice sea salt and freshly ground black pepper few sprigs of dill, finely chopped, to garnish

Heat 2 tablespoons of the oil in a pan over a medium to high heat. Add the chicken and cook for 8 minutes until lightly brown. Remove to a plate. Add the barley to the pan and toast for 1 minute. Add the remaining oil, carrots and celery and cook for 2–3 minutes. Add 3 N cups of water and reserved chicken with the juices. Bring to the boil, then simmer for 30 to 35 minutes until the barley and vegetables are tender.

Stir in the dill and lemon juice. Divide evenly between two bowls, garnish with dill and season.

BOOK: Grain Bowls AUTHOR: Anna Shillinglaw Hampton PUBLISHER: H ardie Grant Books (ISBN 9781784880484) PRICE: $19.99 (paperback) PHOTOGRAPHY CREDIT: Victoria Wall Harris Excerpted with permission from Grain Bowls, by Anna Shillinglaw-Hampton, published by Hardie Grant Books September, 2016.

1

More Healthy Recipes

BLACK BEAN & GUACAMOLE 1

cup cooked brown rice

3/4

cup canned black beans, drained and rinsed

3/4

cup ready-made guacamole

3/4

cup Cherry Tomato Topping (see recipe below) sea salt and freshly ground black pepper small handful of tortilla chips (about 7 chips), to garnish

Divide the rice, beans and guacamole evenly between two bowls. Drizzle with the Cherry Tomato Topping and season.

Serve with the tortilla chips.

CHERRY TOMATO TOPPING

MAKES 3 CUPS

2

cups cherry tomatoes, halved (or quartered if large)

5

ounces olive oil

1/2

red onion, finely chopped

2

tablespoons sherry vinegar

1

garlic clove, very finely chopped

1

teaspoon sea salt

1

teaspoon freshly ground black pepper

Gently toss all of the ingredients together in a bowl. Store in an air-tight jar in the refrigerator for up to two to three days.

More Healthy Recipes

2

MEDITERRANEAN 1/2

cup cooked farro

1/2

cup chickpeas (garbanzos), drained and rinsed

3/4

cup cucumber, diced

1/8

cup Kalamata olives, halved

1/4

cup feta, cubed

1

cup Cherry Tomato Topping (see recipe below) sea salt and freshly ground black pepper

Divide the farro, chickpeas, cucumber, olives and feta evenly between two bowls. Top with the Cherry Tomato Topping, and drizzle with the olive oil mixture from the topping. Season.

CHERRY TOMATO TOPPING

MAKES 3 CUPS

2

cups cherry tomatoes, halved (or quartered if large)

5

ounces olive oil

1/2

red onion, finely chopped

2

tablespoons sherry vinegar

1

garlic clove, very finely chopped

1

teaspoon sea salt

1

teaspoon freshly ground black pepper

Gently toss all of the ingredients together in a bowl. Store in an air-tight jar in the refrigerator for up to two to three days.

3

More Healthy Recipes

TIPS ON STARTING A KITCHEN HERB GARDEN

BY COURTNEY JEROME Julia Child is known for saying, “You don’t have to cook fancy or complicated—just good food from fresh ingredients.” And fresh herbs are a great way to add flavor and freshness to your home-cooked dishes. The latest trend in herb growing is creating indoor herb gardens. But is that even possible in Northern Michigan? We chatted with Nathaniel J. Walton, Ph.D., Consumer Horticulture Program Instructor at MSU Extension in Suttons Bay, about this healthy home activity.

Are there differences between growing herbs indoors and outdoors?

Do you recommend particular pots or layering soil?

There are big differences between growing herbs indoors and outdoors. The biggest one is the amount of light. Most herbs are sun-loving plants, so you’ll want to keep them on a windowsill in a south-facing window or provide supplemental lighting if you’re going to grow them indoors in Michigan. Take care in the winter, however, since it may be too cool on your windowsill for many herbs to thrive.

The number one thing to look for in a pot for your indoor herbs is drainage holes. Most herbs do not like wet feet, so they need to be in a well-drained potting medium and there must be somewhere for excess water to go when you water them. Pots with several small holes in the bottom will drain better than those with a single hole in the center. Pots with porous walls (e.g., unglazed terra cotta or clay) will also allow moisture to evaporate through the sides, which can be a nice feature if you tend to be a little heavy-handed with the watering can.

What are other tips for finding the best spot to keep indoor herb gardens?

Every home is different, and herb varieties vary in terms of their preferences for light, temperature, and humidity. Expect some trial-and-error as you find what works best for your home. Generally, herbs will do well in a temperature range of 65 to 75 degrees, 15 to 30 percent humidity, and at least six hours of sunlight. If your windowsill does not meet these conditions, consider choosing an alternate location and growing your herbs under plant lights.

What herbs will be the most successful indoors?

You will want to choose herb varieties that stay small and tolerate continuous harvesting. There are dwarf forms of many of your favorite herbs available that will stay compact. Globe basil varieties are an example of a good choice for your indoor herb garden. Examples of herbs to avoid are full-size varieties of cilantro, dill, and garden cress. These plants will outgrow their space and will not produce new growth to replace harvested foliage.

More Healthy Eating Tips

4

HIKE + PICNIC QUICK & HEALTHY FOODS TO INCLUDE IN YOUR BREAKFAST BACKPACK

[from Chef Laura McCain, RD, Munson Outpatient Dietician] 1. Overnight oatmeal 2. Soft boiled eggs 3. Toss in an apple or pear 4. T ake along a couple of cheese sticks 5. I f you’re really going to be hiking off a lot of calories, bring homemade multigrain fruit nut muffins.

For Laura’s muffin recipe, visit ShapeUpNorth.com

FIND DOZENS MORE HIKES ALL AROUND THE NORTH Check out preserve descriptions and maps website of these land conservancies Grand Traverse Regional Land Conservancy Leelanau Land Conservancy Little Traverse Land Conservancy The Nature Conservancy

HIKE + PICNIC

BY COURTNEY JEROME

Set your alarm clock. Grab your breakfast-packed backpack and walking shoes. We live in beautiful Northern Michigan after all, and it’s time to take advantage of that hike-able landscape! Here are four gorgeous trails with rewarding views, perfect for a hike and picnic breakfast to enjoy on the trail.

Arcadia Dunes Overlook Trail // Elberta Some say the views from here resemble being by the ocean. See the Lake Michigan horizon and beautiful dune bluffs after a short 1-mile hike, thanks to efforts from the Grand Traverse Regional Land Conservancy. There’s plenty of space to have breakfast at the overlook.

Grass River Natural Area // Bellaire (Shown Above) Seven miles of trails and boardwalk in Bellaire make for an ideal morning hike and picnic breakfast. Located along Antrim County’s Chain of Lakes, the watershed boasts forests, flora, and fauna–plus lots of breakfast pit-stop options at the river shore.

Boardman River Nature Center // Traverse City Operated by the Grand Traverse Conservation District, the trails at this nature center trace the banks of the Boardman River and are ideal for exploring and sharing breakfast on the shoreline. At the center, you can even rent a Discovery Pack filled with activities to bring with you.

Allan and Virginia McCune Nature Preserve // Petoskey Channeling Northern Michigan’s logging tradition, two-tracks line nearly four miles of trails at this Petoskey-area nature preserve. Stop for breakfast on a river bridge, like the one at spring-fed Minnehaha Creek.

5

More Ways to Stay Active

HOW TO MAKE WALKING A HABIT Walking is a fantastic way to stay fit, healthy and active. But for some, staying accountable to a constantly moving lifestyle can be tricky. Here are 10 tips to help you make walking a habit, rain or shine.

1. Get Involved in a Community Group “There is always strength in numbers and having your friends or the community group hold you accountable will keep pushing you,” encourages Stephanie Carpenter, Wellness Director at Grand Traverse Bay YMCA.

2. Tackle Your Vista Views Bucket List We know you have a handful of sights you’ve seen pictures of and have been dying to see in person. And most are probably accessible only via trail. Jot down these picture-perfect places, grab a friend, and start crossing them off the list!

3. Adopt a Four-Legged Friend A new puppy needs to stretch young legs and work off energy. What a great excuse to join your pooch on daily walks outdoors.

6. R egister for a Healthy Event and Train with a Buddy Whether it’s an area 5K race, the M22 Challenge, or Paddle Antrim Festival, “meeting others that have the same passion as you will motivate you to keep going or pushing yourself harder,” Stephanie Carpenter says.

7. Spice Up Your Shoes Neon laces. Motivational buttons. Or a new pair of kicks.

Whatever it takes to put a smile on your face while strolling—do it!

8. Download an App Several applications for your smartphone are available to help you make walking a habit: with built-in GPS to review your route, social networking sites to share your successes, and encouraging audio pep talks.

9. Network While Moving

4. Track Your Progress Using a pedometer is a great way to set goals, track your steps, and keep yourself accountable. Bonus: Reward yourself when you accomplish your goal!

5. Get Hooked on a New Podcast You’d be surprised how a couple of earbuds and an inspiring audio series can take you to a whole new world. Who knows, the topics may inspire you to start your own fitness podcast, or make you forget you’re even exercising!

Skip having business over coffee, and invite your colleagues to accompany you on a walk instead. Since exercise increases your heart rate, which pumps more oxygen to the brain, you’re more likely to have good ideas and clear vision. “Exercise will also release many hormones, all of which help provide nourishment to the brain cells,” Carpenter says.

9. Learn to Race Walk Ready to take walking to the next level? The Traverse City Track Club hosts race walking clinics to fulfill your competitive urges! All levels of walkers are welcome.

More Ways to Stay Active

6

Shape Up North WHAT IS SHAPE UP NORTH? Shape Up North is a community collaboration dedicated to helping northern Michigan residents benefit from healthy eating habits and an active lifestyle. With encouragement and education, people of all ages, fitness levels, and sizes can achieve a level of health that allows them to take full advantage of the Up North lifestyle. Shape Up North is a resource for anyone who is interested in health, wellness and fitness.

START WHERE YOU ARE We embrace this saying at Shape Up North because it expresses in many ways our mission of helping people achieve and maintain a healthy weight. We encourage everybody, whether they’re 20 pounds over target weight, 50 pounds over or 200 pounds over, to start the journey where they happen to be. The saying is simple, but it’s also mighty. The great and plain truth of “start where you are” empowers people to clear away mental hurdles that stand in the way of getting started on a new, healthier, happier life.

On the Shape Up North website, you’ll find resources and tools to help you start and keep going on your fitness journey such as affordable recipes, low-cost ways to exercise, and ways to stay motivated.

FIND US ON FACEBOOK!