Sunday, November 19, 2017

Gospelcise Food Policies

A Healthy Note from the Healthy Spirit, Mind & Body GospelCiseTeam…

GospelCise Ministries is concerned about the health and wellness of our members, so we are implementing a Food Policy and asking our members to get onboard with us in support of the policy and for it to be followed whenever there is food being served or sold whether it’s in your home, church functions, special events, potlucks, etc. This policy sets the structure for changing our consumption by our members, families and friends.

Purpose for Policy: To bring awareness of foods that could be potentially unhealthy to our members that is being served or sold in their home lives or at different venues and to take the necessary steps to make healthy choices of their food consumption and to continue good eating habits and physical activities within their personal lives or communities. The policy is to also introduce nutritional education and physical activity guidelines.

Breakfast Menu:

Strawberry-Orange Smoothies

Best Life Diet approved recipe! Soymilk and two fruits make a flavorful, energy-boosting smoothie and easy breakfast solution fro busy mornings.

Prep Time: 5 min
Start to Finish: 5 min
Makes: 2 Servings

1 ½ cups vanilla soymilk
1 bag (10oz) Cascadian Farm® frozen organic strawberries, partially thawed
1 medium banana, cut into chunks (better flavor if ripened)
1/3 cup calcium-enriched orange juice
Honey if desired

1. In blender or food processor, place soymilk, strawberries, banana and orange juice. Cover, blend on high speed about 1 minute or until smooth. Sweeten to taste with honey.
2. Pour into 2 glasses. Serve immediately.

Nutritional Information:

1 Serving: Calories 200 (Calories from Fat 25); Total Fat 3g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 0mg; Sodium 130mg; Total Carbohydrate 37g; (Dietary Fiber 5g, Sugars 25g); Protein 7g

Percent Daily Value*: Vitamin A 10%; Vitamin C 170%; Calcium 30%; Iron 8%

Recipe tip: Soy to the World – Soy foods may contain soy protein and isoflavones, two components with promise in lowering blood cholesterol and reducing risk of heart disease.


Lunch Menu
:

Mixed-Berry Salad

Want a cool and refreshing summer salad? Think berries!

Prep Time: 10 min
Start to Finish: 10 min
Makes: 5 Servings 

Salad

1 cup fresh blueberries
1 cup raspberries
1/2 cup fresh strawberries, cut in half

Dressing

1/4 cup sour cream
1 ½ teaspoons honey
1 ½ teaspoons orange juice

1. In large bowl, toss raspberries, blueberries and strawberries.
2. In small bowl, mix all dressing ingredients until smooth. Serve fruit with dressing.

 

Nutritional Information:

1 Serving: Calories 70 (Calories from Fat 25); Total Fat 2 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 10mg; Sodium 5mg; Total Carbohydrate 11g; (Dietary Fiber 3g, Sugars 7g); Protein 0g
Percent Daily Value*: Vitamin A 2%; Vitamin C 30%; Calcium 2%; Iron 0%

Recipe tip: Berrylicious – Berries are fiber giants. Just 1 cup of blackberries or raspberries gives you a whopping 8 grams of fiber—one-third of your daily fiber needs.

 

Dinner Menu:

Grilled Shrimp Kabobs with Orange Spinach Salad

Grilled shrimp, oranges and onion make a tasty trio to top spinach greens. An orange ginger mix marinates the shrimp and dressed the salad.

Prep Time: 30 min
Start to Finish: 45 min
Makes: 4 Servings (2 kabobs each)

Shrimp Kabobs

4 naval oranges
2 lbs uncooked peeled deveined large shrimp, thawed if   frozen
1 small red onion, cut in half
1 package (10oz) fresh spinach

Orange Marinade and Dressing

3/4 cup orange juice
2 tbsp light sesame or olive oil
½ tsp ground ginger
1 tsp garlic salt
¼ tsp pepper
4 medium green onions, chopped (1/4 cup) 

1. Cut 2 of the oranges into 8 wedges each. Pell and section remaining 2 oranges; reserve sections. Mix all Orange Marinade and Dressing ingredients; reserve half of for the dressing. In shallow glass or plastic dish or heavy-duty resealable food-storage plastic bag, place shrimp and remaining marinade. Cover dish or seal bag and refrigerate 15 minutes.
2. Heat coals or gas grill for direct heat. Cut one onion half into wedges, separate into pieces. Thinly slice remaining onion half, separate into pieces and set aside. Remove shrimp from marinade; reserve marinade for basting. Thread shrimp, orange wedges and onion wedges alternately on each of eight 8-inch or four 15-inch metal skewers, leaving space between each piece.
3. Grill kabobs uncovered 4 to 6 inches from medium heat 6 to 8 minutes, turning frequently and brushing with reserved basting marinade, until shrimp are pink and firm. Discard any remaining basting marinade.
4. In large bowl, gently toss spinach, reserved orange sections, reserved thinly sliced onion and reserved dressing. Serve kabobs.


Nutritional Information
:

1 Serving: Calories 260 (Calories from Fat 70); Total Fat 8g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 160mg; Sodium 490mg; Total Carbohydrate 26g; (Dietary Fiber 5g, Sugars 17g); Protein 21g
Percent Daily Value*: Vitamin A 140%; Vitamin C 190%; Calcium 15%; Iron 25%

Recipe tip:

OJ is Okay – Folic acis, a B vitamin found in orange juice is important for fetal development. It helps to prevent neural tube defects of the spinal cord.
How-To: Use a small sharp knife to peel the orange, starting at the top; be sure to remove all the white pith from the fruit. To section an orange, gently slice on both sides of the orange section membrane.

 

Daily Count of Nutritional Value From All 3 Recipes

 

Calories

Fat

Cholesterol

Sodium

Carbohydrate

Fiber

Sugar

Protein

Breakfast

200

3g

0mg

130mg

37g

5g

25g

7g

Lunch

70

2.5g

10mg

5mg

11g

3g

7g

0g

Dinner

260

8g

160mg

490mg

26g

5g

17g

21g

Total

530

135g

170mg

625mg

74g

13g

49g

28g

These recipes are from
Website Address: www.eatbetteramerica.com.
BEST LIFE is a trademark of The Best Life Corporation. All rights reserved.

Submitted by Julia Bland
GospelCise Fitness Instructor

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Class Locations

Martin Luther King Rec. Center 6401 Skyline drive
San Diego, CA 92114
Monthly nutrition workshops & Prayer before each class affordable rates: any question? contact Trena at 788-8684

Times:
Mondays @ 5:30-6:30p.m.
Tuesdays & Thursdays @ 6-7p.m. Fit for Life total body workout
Wednesday 5:30-6:30pm, @ New Creation Church of San Diego, @ 3115 Altadena – San Diego, Ca 92105
Saturday 9-10a.m. Senior Chair Exercise Fit

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