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As the weather warms up, our thoughts turn to the great

outdoors. Spring also brings a renewed commitment to shaping up and eating

light. Lighter eating doesn’t have to be a sacrifice - it can be delicious and satisfying. Try

some of these great tasting but low calorie ways to lighten-up this spring.

Toss Life into Your SaladsWhen it’s time for spring cleaning, ditch the high fat creamy

dressings and try lighter flavors. Experiment with herbal and fruit flavored vinegars, different healthy oils like sunflower and peanut,

tangy vegetable or citrus juice dressings, and the healthy crunch of nuts or seeds sprinkled on top. Make your spring salads come alive with flavor.

Add Zest to Your PastaCold pasta dishes can also be light on calories yet full of flavor. The secret is adding great tasting lower calorie ingredients like marinated lean meats, seasonal fresh vegetables, dried or fresh fruit and lighter pasta sauces. For your hot pasta dishes, lighten-up with small amounts of olive oil and a few herbs or a tomato sauce with seasonal roasted vegetables.

Put Some Spring in Your SandwichesYour sandwiches can be satisfying and full of flavor without being high in calories. Just make sure to choose the right spreads and breads. Try spreading fruit preserves, flavored mustards or even hummus onto hearty whole grain breads. Discover your favorite way to add low fat flavor to the everyday turkey, roast beef or chicken sandwich.

The Lighter Side of PizzaExpand your pizza choices with flatbreads that are light on the crust as well as the cheese. Look for thin crust tomato pies or flatbreads with less cheese but more flavor from diced or sun-dried tomatoes or sautéed mushrooms. Try different ways to slice the calories from your pizza, without sacrificing flavor.

Spring into better health with these light and delicious ideas for the season.

SPRINGMake it Healthy, Make it Delicious

Light and Delicious Ideas for Spring Salad Basics: Whether you choose grab-and-go or tossed-to-order, select ingredients that make your salads light and delicious. For fruity flavors, blend your favorite healthy oil with raspberry, black currant or apple cider vinegars, orange or cranberry juice. For herbal flavors, try vinegars infused with tarragon, oregano, rosemary or thyme. Shallots, garlic, or a little tomato juice are also low calorie ways to add flavor.

Pasta Combos:Personalize your pasta salad. Start with the pasta of your choice. Mix in seasonal vegetables, like asparagus or snap peas. Then try something new like tofu marinated in ginger, or grilled chicken seasoned in a Cajun or BBQ spice. Finish with a lighter vinaigrette pasta salad dressing.

Sandwiches 101: Lower fat, lighter spreads like honey mustard, lime cilantro or cranberry orange glaze are perfect for a sandwich filled with thinly sliced lean ham; baked apple slices and crumbled walnuts. Low fat chili mayo or herb flavored cream cheeses blend well with smoked salmon or tuna and greens like watercress or arugula.

Pizza: The sky is the limit when it comes to healthy toppings for a lighter pie. Veggies lead the way with onions, green, red or yellow peppers, broccoli, mushrooms and even eggplant.

fresh &HEALTHY

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Calories: 330 Protein: 31g Cholesterol: 75mg

Sodium: 580mg Carbohydrates: 32g Saturated Fat: 2g

Total Fat: 9g

N U T R I T I O N A L I N F O R M AT I O N per serving

Spring TrainingExercising regularly is one of the single most important things you can do to boost your health. And you don’t need to travel or purchase expensive gear to begin training. For the most part, all you need is renewed commitment and comfortable shoes. So increase your physical activity and spring into better health with the exercise plan that’s right for you.

How Much is EnoughFor healthy adults, experts recommend that you get active for a minimum of 30 minutes a day, at least five days a week, with the kind of exercise that causes you to break a sweat while still comfortably able to carry on a conversation. If you do not currently exercise, 30 minutes may be a lofty goal so start slowly and build up gradually.

Know Your LimitsThe exact amount of exercise that each person needs can vary with age, diet and even genetic make up. Since everyone’s health history is different, make sure that you talk with your doctor for the exercise plan that’s right for you.

Personalize Your RoutineWhat’s the best way to kick off a springtime exercise routine that stands the test of time? Choose a routine that’s convenient and fits your style. Keep your goal top of mind, and have fun!

If you’re not a morning person or are exhausted after work or school, split up your physical activity. Try to keep moving throughout the day. Instead of sending e-mails or text messages, take a walk and communicate in person. Instead of elevators or escalators, take the stairs. At lunchtime, take 15 minute outdoor walks with a friend or hop onto the nearby gym treadmill with your head phones and listen to music or a book on tape.

If you’re socially responsible and goal oriented, support you favorite charity walk, run or bike. If you’re fun loving, competitive and can commit to a schedule, sign up for sports like tennis, racquet ball or volleyball. According to the experts, “when it comes to exercise, some is better that none and more is better”.

Since everyone’s health history and nutritional needs are so different, please make sure that you talk with your doctor and a registered dietitian to get advice about the diet and exercise plan that’s right for you.

Lighten Up Chicken Caesar Salad Serves 4

Ingredients:Chicken:2 tsp vegetable oil1 lb boneless, skinless chicken breast

Dressing:½ cup fat free mayonnaise1 Tbsp lemon juice1 Tbsp red wine vinegar1 ¾ tsp Dijon mustard1 Tbsp grated Asiago cheese 1 ½ tsp minced garlic½ tsp ground black pepper

Salad:1 ¼ lb romaine lettuce, cut into bite-size pieces (about 3 quarts) 2 cups plain croutons½ tsp ground black pepper

Preparation:For the chicken: Heat oil in saute pan over medium-high heat. Add chicken breasts. Saute until no pink remains in center and internal temperature reaches 165° F. Cool. Cover. Chill. Slice thinly.

For the dressing: Combine dressing ingredients. Whisk until well blended. Cover. Chill.

For the salad: Combine romaine, croutons and dressing. Toss to coat. Place salad on serving platter. Top with sliced chicken and sprinkle with pepper.

Serve immediately.

HEALTHY Lifestyles