Marshall Field's Delicious Low-Calorie Recipes to Compliment Your Fit and Healthy Lifestyle

BREAKFAST SMOOTHIE
Calories per serving: 140 Total fat: 1g

2 cups plain fat-free yogurt
8-oz. can crushed pineapple in juice, drained
1 ripe medium banana
4 packets sugar substitute
1 cup ice cubes
1 tsp. vanilla extract
1/8 tsp. ground nutmeg

Place all ingredients in blender. Cover.
Blend until smooth. Makes 4 servings.



QUICK-FIX HEARTY SOUP
Calories per serving: 148 Total fat: 3g

15-oz. can Great Northern beans
14½-oz. can diced tomatoes with green peppers and onions
1 cup water
1½ tsp. dried basil
1/2 tsp. chicken bouillon granules
2 tsp. olive oil

Place all ingredients in medium saucepan.
Bring to a boil over high heat.
Reduce heat and simmer 5 minutes, uncovered.
Remove from heat. Makes 4 servings.



LOW-FAT QUESADILLAS
Calories per serving: 470 Total fat: 7g

8 fat-free flour tortillas
1/2 cup black beans
1/2 cup whole kernel corn
1 green onion, chopped
1/4 cup fresh cilantros, chopped
1/4 tsp. ground cumin
3/4 cup reduced-fat Monterey Jack cheese, shredded
1/2 cup fat-free sour cream

Preheat oven to 450°F.
Spray baking sheet with nonstick cooking spray and place 2 tortillas on sheet.
Mix beans, corn, onion, cilantro and cumin in small bowl.
Spoon half of the mixture evenly over tortillas and top with half of the cheese.
Cover with 2 tortillas. Bake 10 to 12 minutes. Repeat.
Cut into quarters and serve with sour cream. Makes 4 servings.



BLUEBERRY FRENCH TOAST
Calories per serving: 314 Total fat: 4g

8 slices whole grain bread
1 cup skim milk
1/4 cup sugar-free maple syrup
1 tsp. cinnamon
1 cup blueberries

Cut bread slices into triangles. Arrange slices in baking pan.
Combine milk, syrup and cinnamon in bowl and pour over bread.
Allow bread to soak up liquid (up to 20 minutes).
Using a nonstick skillet, heat slices until bread turns brown and crispy.
Garnish with blueberries. Makes 4 servings.



PITA SALAD SANDWICH
Calories per serving: 370 Total fat: 6.5g

2 cups Romaine lettuce, chopped
1 cup tomatoes, chopped
1/2 cup carrots, chopped
1/2 cup cucumber, chopped
1 cup fat-free cheddar cheese
2 Tbsp. fat-free Italian dressing
4 whole wheat pita pockets

Steam lettuce, tomatoes, carrots and cucumber.
In bowl, mix vegetables with cheese and dressing. Stuff pitas.
If desired, warm in microwave for up to 30 seconds. Makes 4 servings.



TERIYAKI WRAPS
Calories per serving: 370 Total fat: 6g

1/2 lb. boneless, skinless chicken breasts
1 tsp. minced ginger
1 tsp. minced garlic
1 red pepper, diced
1 green onion, sliced
1/4 cup low-sodium teriyaki sauce
4 cups coleslaw mix
4 fat-free flour tortillas

Cut chicken into 1/2-inch pieces.
Spray nonstick cooking spray in large skillet
and stir-fry chicken for 2 to 3 minutes until golden.
Add ginger, garlic and red pepper.
Stir-fry for additional 2 to 3 minutes.
Add onion and teriyaki sauce. Mix well.
Add coleslaw and cook until crisp.
Add 2 spoonfuls to each tortilla and roll tightly. Makes 4 servings.


Recipes appeared in this 2005 Marshall Field's Fitness Fashions Magazette, issued under the ownership of The May Company.


For fitness tips, fitness fashion, and the all-important motivational phrases, check other entries under Health and Fitness. Here's to your health and to the return of Marshall Field & Company!

Fitness Tips from Marshall Field's

The following fitness tips appeared in the Marshall Field's LOOK GREAT - GET FIT - FEEL ENERGIZED Magazette. [See the slideshow on this page.] Due to the difficulty in presenting these clearly in the slideshow, here they are in a more easily readable format.


EVERY 20 MINUTES
The Surgeon General advises that we exercise 3 to 4 times a week for 20 minutes to maintain good health. And the longer you exercise the more fat you burn.

First 20 minutes: You burn 80% carbs to 20% fat.
20 to 40 minutes: You burn 50% carbs to 50% fat.
40-60 minutes: You burn 20% carbs to 80% fat.


THE IMPACT OF SPORTS BRAS
Different movements and impact levels require different levels of support. Choose the correct bra for the activity.

Low Impact: weight training, yoga, climbing
Medium-to-Low Impact: fast walking, spinning, road cycling
Medium-to-High Impact: step aerobics, mountain biking, basketball, volleyball
High Impact: running, horseback riding, soccer, field hockey, high-impact aerobics


GET YOUR HEART PUMPING
Aerobic exercise can be anything that keeps your heart beating fast for 30 minutes or more, including running, fast walking, dancing, cycling and more. It’s the only form of exercise where you burn both carbohydrates and fat. Don’t push yourself too hard though. A good aerobic zone allows you to still have a conversation with a workout partner without losing your breath.


ASSESS YOUR ACTIVITY LEVEL
The daily amount of calories and fat grams your body requires for weight maintenance varies on your activity level. A moderately active person is busy at work and exercises occasionally but infrequently, and an inactive person has a lifestyle without much physical exertion. Determine your activity level first. Then develop your fitness plan.


MUSCLE-BOUND
Strength training uses resistance like weights and body weight to improve muscle tone and endurance. Research shows that without strength training we lose over a half-pound of muscle every year. Since muscle burns fat, it’s easy to understand why adding strength training to your exercise routine is very beneficial.


WEIGHT MANAGEMENT
Maintaining your weight and losing weight mean counting your caloric intake, and caloric needs vary depending on your activity level.

CALORIE REQUIREMENTS*

Moderately Active Woman: Weight Maintenance 1940 cal. Weight Loss 1550 cal.
Inactive Woman: Weight Maintenance 1700 cal. Weight Loss 1360 cal.

*Based on a 30-year-old woman of average weight and height.


STEPS TO FITNESS
Health experts recommend taking 10,000 steps a day to help weight loss.
Use stairs instead of elevators. Replace phone calls and e-mails with face-to-face conversations. Park your car further away from your destination.
Every step adds up to more exercise and better fitness.


REDUCE STRESS, GAIN MOMENTUM
Health experts recommend spending 30 minutes a day doing something you like.
Soak in a tub. Play with your pet. Read a book. Visit a friend. Get a massage.
You’ll lower your stress level and give yourself a positive boost.


THE GOAL IS WITHIN YOUR REACH
Know your abilities and boundaries. Set your goals in incremental stages, varying the degrees of difficulty that are comfortable to you. Success is rarely an overnight achievement, but little victories along the way highlight progress, contribute to a positive attitude and encourage continued accomplishments. Stick to your goals and you will succeed.