News Column

A Healthier You

Jul 11 2013 12:00AM


ThumbnailBest of Summer Avocado Veggie SandwichTracker

MISSION, KS -- (Marketwired) -- 07/11/13 -- (Family Features) In a perfect world, everyone would eat healthfully, exercise regularly and find time for a little bit of fun every day. The reality is, busy schedules, family time and social activities make it challenging to stay on track. Here are a few easy ways to add more health and balance to your daily routine.

Eat Well.

Grow your own: It's easy to eat more vegetables when you have a garden full of fresh produce growing outside your door. Planting a small garden in a raised bed or large pots will keep you eating healthy.

Nutrition on the go: The best way to stay on track is to be prepared. Start each day by packing a small cooler or insulated bag with a healthy lunch and nutritious snacks. Fresh fruit, veggie sticks and sandwiches made with a natural, whole grain bread, such as Roman Meal, are great options.

Stay Active.

Be flexible: Incorporate new forms of exercise into your routine, such as outdoor yoga. It's a great way to beat boredom, build new muscles and keep exercise fun.

Find a fitness buddy: Get your girlfriends involved in your plans for better health. Meet up several times a week for exercise excursions, such as bike rides or long walks.

Play Often.

Explore other cultures: Learn to cook healthy cuisine from other countries. Use the natural whole grain goodness of Roman Meal bread as a part of a healthy Mediterranean meal or take advantage of summer vegetables to make a Japanese stir fry.

Take a class: Keep your mind healthy by taking one of the many classes available at a local bookstore, college or gym. You may just find a new hobby you can enjoy for a lifetime.

For more recipes and healthy living tips, visit

Best of Summer Avocado Veggie SandwichPrep Time: 10 MinutesReady In: 10 MinutesServings: 21/2 avocado, very ripe, peeled1 tablespoon fresh lemon juice1/8 teaspoon salt4 slices Roman Meal bread2 tablespoons red wine vinegar2 lettuce leaves4 slices tomato8 slices cucumber12 slices sweet bell pepper

Combine avocado, lemon juice and salt in small bowl. Spread mixture evenly over 2 slices of bread.

Place tomatoes, cucumber and peppers on covered surface. Drizzle with vinegar.

Layer lettuce, tomato, cucumbers and peppers evenly between slices of bread, creating 2 sandwiches.

Nutrition: Calories: 210; Total Fat: 9g; Cholesterol: 0 mg; Sodium: 360mg; Total Carbohydrate: 30g; Dietary Fiber: 7g; Protein: 7g; Whole Grains: 21g.

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Vickie Rocco

Source: Marketwire

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