Page 7 • June 28, 2015 • MORNING STAR
Say hello to healthy new favorites: five food substitutions you’ll love Without a doubt, one of the most difficult parts of making positive lifestyle changes is backing away from unhealthy foods. All too o�en, our quest for be�er health results in bland, joyless meals. Sooner or later, our desperate taste buds give in to temptation—and our eating habits end up right back where they started. So what—if anything—can be done to break this cycle? “The key to successfully changing your long-term eating habits is to make them sustainable—and that means finding options you like and can stick with,” says Warren Honeycu�, author of “Get Lean for Life: 7 Keys to Lasting Weight Loss.” For years, Americans have been conditioned to believe that the healthier option is the less-tasty option. (But he promises that when you focus on natural options, it is possible to substitute great-tasting good-for-you food for greattasting bad-for-you food. Here, Honeycu� shares five substitutions you’ll love. Cauliflower instead of potatoes. Substituting cauliflower for potatoes is a healthy alternative that’s gaining more and more popularity—and for good reason. “When prepared correctly, cauliflower mimics the texture and taste of mashed potatoes, with fewer calories and carbs,” says Honeycu�. “Here is my favorite cauliflower-instead-of-spuds recipe.” Twice-”Baked” Cauliflower Put 24 to 32 ounces of frozen cauliflower in a saucepan and cover with water. Bring to a boil and boil until tender. Pour off the water and, either in the pan or a mixing
bowl, beat the cauliflower with a mixer until smooth and creamy—as in the consistency of creamed potatoes. Dip the creamed cauliflower into individual bowls. Top with fat-free sour cream, fatfree cheese, Bu�er Buds, and/ or Molly McBu�er. Reheat each serving in the microwave for two minutes until piping hot. Add chives, bacon bits, salt, and pepper as desired, and serve. Spaghe�i squash instead of spaghe�i noodles. Spaghe�i squash isn’t nearly as carb-heavy as noodles, and it contains nutrients like vitamins A, B-6, and C, as well as omega-3 essential fa�y acids. When baked or microwaved, it can be shredded into spaghe�i-like strands with a fork. “Spaghe�i squash has a mild flavor and tastes great with just about any pasta sauce, including tomato- and cream-based sauces,” Honeycu� shares. “However, I think it’s delicious simply tossed with olive oil, salt, pepper, and perhaps a li�le Parmesan cheese.” Sweet potatoes instead of white potatoes. No doubt you’ve already encountered this popular substitution— but a reminder never hurts! “Sweet potatoes are rich in vitamin A,” Honeycu� notes. “They also contain more vitamin C and fiber than white potatoes—and fewer carbs and calories. That said, it’s still healthiest to eat sweet potatoes baked and save sweet potato fries for occasions when you want to treat yourself.” Hi-Lo instead of highly sugared cereal. Cereal is such a popular staple that many of us eat it for breakfast every
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8 oz. almond milk 1 scoop Optimum Nutrition casein protein powder 5 large fresh strawberries 2 tablespoons unsweetened shredded coconut Stevia (sweeten to taste) 1.5 cups of ice “When you give these substitutions a try, you might just be surprised by how much you don’t miss your old favorites,” Honeycu� concludes. Warren Honeycu� is an expert in weight loss, fitness, and nutrition, he is a championship bodybuilder who has been a Southern Classic Physique Champion, two-time Mr. Tennessee, and six-time Mr. America finalist. Now, at age 62, he enjoys perfect health without any prescription medications and a physique that is the envy of most 25-year-olds. To learn more, please visit www.getlean.guru.
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day (and sometimes for lunch and dinner, too!). Unfortunately, even when we think we’re making healthy choices, that isn’t always the case. Although many popular cereals are labeled “healthy,” “natural,” “reduced sugar,” etc., they are loaded with sugar and contain li�le to no protein. Honeycu� recommends ge�ing away from the empty calories by trying Nutritious Living Hi-Lo Cereal. “Nutritious Living Hi-Lo Cereal contains 12 grams of protein per serving and only 1 gram of sugar,” he points out. “I challenge you to compare that to your favorite cereal. You may even find that the numbers are nearly reversed! Get in the habit of reading labels instead of taking products’ claims at face value—not just for cereal, but for everything you buy. This can have a huge impact on weight control.” High protein shake instead of fast food shake. Honeycu� doesn’t name any names—but he does point out that a medium strawberry cheesecake option from a popular chain contains 920 total calories, 25 grams of fat, 100 grams of carbohydrates, 82 grams of total sugars, and only 15 grams of protein. “Compare that to 235 total calories, 6 grams of fat, 22 grams of carbs, 2 grams of total sugars, and 25 grams of protein when you prepare your own protein shake,” he comments. “Here’s how to make this much healthier substitute.” Warren’s High Protein Shake Blend the following ingredients to desired consistency and enjoy!
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Calendar of events - week of June 28
June 26 - 28 • Concord Classic Weekend - all day, downtown Concord. LIKE “Concord Classic on Facebook for updated info about this weekend. 5175248854 • Springport Summer Festival - all day, parade, euchre and horseshoe tournament, 3 on 3 basketball tournament, tractor pulls, frog jump, pony rides, car and tractor show, woodcarving demo. Schedules are posted on the www. springportmi.com June 27 & 28 • Blacksmith, Soldiers and Log Cabin Weekend - June 27th, 10am - 5pm; June 28th Noon - 5pm, Waterloo Farm Museum, 13493 Waterloo Munith Rd., Grass Lake. June 28 • Sunday Morning Breakfast - 8-11am, Jackson County Outdoor Club, 3550 Hart Rd., Jackson. • Walker Tavern Farmers Market - 10am-2pm, Walker Tavern Historic Site, 13220 M 50, Brooklyn. • Swingin’ at the Shell - 6 p.m., live music at the Victory Park Bandshell, Albion. • Edible, Medicinal, or Poisonous? Wild Plant Educational Walk - The Eddy Discovery Center, 17030 Bush Road, Chelsea. Advance registration required. 734-475-3170. June 29 - July 3 • Vacation Bible School 12:30-3pm, ages 5-12 yrs, First Baptist Church, 980 Haven Rd., Albion. 517-629-2654 June 29 • Senior Yoga - 9:30am, JDL’s, Meijer Branch, 2699 Airport Rd., Jackson. 517788-4480 • Sunrise Yoga - 6:30-7:30 am, Downtown YMCA, 127 W Wesley St, Jackson. (517) 7820537 • “Being an Asian-Americanâ€? Presentation - 6:30 to 8:30pm, led by Jennifer Young Yim, a University of Michigan graduate and adjunct instructor with degrees in psychology, women’s studies and South Asian studies, Kellogg Room in the Student Center on KCC’s campus at 450 North Ave., Battle Creek.. • Al-Anon Meeting 10:30am, 12-step program for anyone affected by someone else’s drinking, First Presbyterian Church, 517-937-9503. • Storytime - 7-7:30pm, children of all ages are invited to visit the Library wearing their pajamas for stories, crafts, songs, Albion District Library, 501 S. Superior St., Albion, 517-629-3993. June 30 • Jackson Breakfast Rotar y - 7-8am, Steve’s Ranch Restaurant, 311 Louis Glick Highway, Jackson, 517 796 9823. • Tween Cupcake Battle 6pm, Ages 11-17 only, please, 501 S. Superior St., Albion. 517-629-3993 • Wildlife Safari : Super Senses of the Animal Kingdom - 1-2pm, Leslie Middle School Cafeteria, 4141 Hull Rd., Leslie. This will be tons of fun for the whole family. 517-589-9400 • Grass Lake Community Walking Program - 8am, Stoker Field, 500 S. Union Street, Grass Lake. • Tuesday Morning Explorers - 9am, natural history tour, The Dahlem Conservancy, 7117 S. Jackson Rd., Jackson, 517-782-3453. • A Taste of Tech - 12pm, bring your digital device and cords, JDL’s, Carnegie Branch, 244 W. Michigan Ave., Jackson. 517-788-4087 July 1 - 3 • Tibbits Theatre Presents “The Odd Coupleâ€? - 2 pm
on the 1st, 8pm the 2nd and 3rd, Tibbits Theatre, 14 South Hanchett St., Coldwater. For tickets call 517-278-6029 July 1 • Finnegan - 6:30-7:30pm, Marshall District Library, 124 W. Green St., Marshall. 269-781-7821x15 • Music in the Park and Farmers Market - 5-8pm, Whistlestop Park in downtown Grass Lake. Familyfriendly music requests will be accepted. • Irish Hills Crafters 9-11:30am, knit and crochet items for needy children, veterans and other organizations that can use their items, Columbia Township Hall, 8500 Jefferson Rd., Brooklyn. • Summer Lunch Program - noon, crafts and activities after lunch, in the park across the street from Napoleon United Methodist Church, 210 Nottawa Sepee Rd, Napoleon. (517) 536-8609 • Grass Lake Community Walking Program - 6pm, Stoker Field, 500 S. Union Street, Grass Lake. • Albion Farmers’ Market - 3-7pm, Stoffer Plaza, 211 Market Place, Albion. • Senior Yoga - 9:30am, JDL’s, Meijer Branch, 2699 Airport Rd., Jackson. 517788-4480 • Knitting - 1pm, Knitters and crocheters of all ages, JDL’s, Henrietta Branch, 11744 Bunkerhill Rd., Pleasant Lake. 517-769-6537 • Preschool Play - 1-1:30pm, children near or at preschool age and their adult, Albion District Library, 501 S. Superior St., Albion, 517-629-3993.
• Knitting Group - 7pm, in the Meeting Room, Marshall District Library, 124 W. Green St., Marshall. 269-781-7821 ext. 23 July 2 • Drop-in Playgroup 11am-12pm, ages 0-5, and their grown-ups, Albion District Library, 501 S. Superior St., Albion, 517-629-3993. • Sit n’ Stitch Group 1-3pm, Forks Senior Center, 1418 Cooper St., Albion. 517629-3842. • Sparnfarkel - 4-6pm, Pulled Pork Sandwiches and chips $6, Extras available: pickles and water, Bohm Theatre, 201 S Superior St, Albion.
• Ella’s Patio Party - 5:307:30 pm, on the Granary Patio, live music, drinks, a snack, and the opportunity to wander the galleries and our sculpture-filled grounds. For more information call the museum at 517-787-2320. $ • UAW Retiree Meeting 10:30am, Polish Falcon Hall, 1423 Joy Ave., Jackson . July 3 & 4 • Cruise at the Fountain Car Show - all day, Calhoun County Fairgrounds, 720 Fair St, Marshall. www.cruiseatthefountain.com July 3 • Sit n’ Stitch - 12:30pm, JDL’s, Eastern Branch, 3125 E. Michigan Ave., Jackson. 517-788-4074 • Pig Roast & Concessions - 3pm, Pulled Pork Sandwiches $3.50 Sandwich, drink and chips $5, Extras available: pickles and water, American Legion Hall, 1230 Edwards St., Albion. • Cascade Falls fireworks show - at dusk, cascades falls park, Jackson. • First Friday Craft - 10:3011:30am, Marshall District Library, 124 W. Green St., Marshall, 269-781-7821 ext.10. • Albion Firework Display Just before dusk, across from Barnes Park, Albion.
Page 9 • MORNING STAR • June 28, 2015
• Arts in the Park - 7pm, Brooklyn’s Swain’s Memorial Park, For more information call the chamber at 517-5928907. July 4 • Independence Day celebration - events start at 10 am, ice cream social, musical entertainment, and a pet, bike and wagon parade. Brooks Memorial Fountain, 424 East Michigan Ave., Marshall. 269-781-5163 for more information on these events. • Somerset Township fireworks - dusk, tennis courts in McCourtie Park, 10426 South Jackson Rd., Somerset Center. There will also be a concert. Call 517-688-9223 for more information. July 5 • Sunday Morning Breakfast - 8-11am, Jackson County Outdoor Club, 3550 Hart Rd., Jackson. • Walker Tavern Farmers Market - 10am-2pm, Walker Tavern Historic Site, 13220 M 50, Brooklyn. • Swingin’ at the Shell - 6 p.m., live music at the Victory Park Bandshell, Albion. • Horton Congregational Church and Horton Mason’s 19th annual Pig Roast - noon, baked goods, auction, and Della Lutes cookoff, 110 Moscow Rd, Horton. 517-563-8421
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Your K-8th Educational Opportunity Applications for new Schools of Choice students will be taken for the 2015-2016 school year under the Schools of Choice program as established by PA-300, Sect. 105 and 105C of the School Aid Act. School begins September 8th, 2015. Applications should be submitted by August 1st, 2015. A limited number of “slots� in grades Kindergarten through 8th grade will be available depending upon class size and the number of applications. For additional information, please call Mar Lee School at 269-781-5412 or by inquiring at our office located at 21236 H Drive North, Marshall, MI.
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