King's Daughters' Health

These easy, flavorful kabobs make for a healthy option at tailgates and backyard barbecues. Race your way to better health with our upcoming RUN the FALLS 5K. ON SEPT. 30, King's Daughters' Health will host this paved-road, 3.1-mile run – one of the longest-standing races in Madison – at Clifty Falls State Park. Signing up to walk or run not only supports Girls on the Run, a program that teaches young girls self-confidence through running, but it also motivates you to start exercising. "I'm a huge fan of the power of the finish line," says Heather Foy, Wellness Coordinator at KDH. "Finishing a race, particularly one that benefits a charitable cause, gives people such a sense of success." On the Run INGREDIENTS 1 to 1∏ pounds boneless, skinless chicken breast 2 large red bell peppers, cored 1 large onion, peeled 1 cup cilantro, loosely packed zest from 1 lemon juice from 3 lemons 2 cloves garlic ∏ teaspoon smoked paprika ∏ teaspoon salt 6 wooden (soaked) or metal skewers Directions 1. Cut the chicken into 18 pieces, the bell peppers into 24 pieces and the onion into 12 pieces, leaving 2 to 3 layers of onion in each piece. 2. To make the kabobs, slide the chicken and vegetable pieces on the skewer in the following order: bell pepper, chicken, onion, bell pepper, chicken, onion, bell pepper, chicken, bell pepper. Repeat the process for all 6 kabobs and place them in a glass baking dish. 3. Place the cilantro, lemon zest, lemon juice, garlic, smoked paprika and salt in a food processor. Pulse until a thick sauce is formed. 4. Pour the sauce over the kabobs and rub to coat them evenly. Let the kabobs marinate in the refrigerator for 10 to 15 minutes. 5. Grill the kabobs over medium heat for 12 to 15 minutes, turning once halfway through cooking. Cilantro Lemon Chicken Kabobs Get fitted. There's a difference between walking and running shoes, and having the right kind is important. "Many preventable injuries come from improper footwear," Heather says. "Paying for good shoes is money well spent." Build endurance. If you're trying to progress from walking to running, Heather suggests timed intervals. For example, jog for one minute, walk for five, and repeat. Over time, increase the minutes you run and decrease the minutes you walk. Mix it up. Alternate between running and low- impact exercises, such as yoga or cycling. "Running too much can lead to injury," Heather says. "Variety helps increase your fitness levels, and it also keeps you from getting bored." ■ ■ Feeling motivated? Sign up for the RUN the FALLS 5K at www.kdhmadison.org. Nutrition Info per Serving Recipe courtesy of Produce for Better Health Foundation, www.morematters.org Makes 6 kabobs Serving size: 1 kabob Calories: 171 Fat: 3g Carbohydrates: 8g Cholesterol: 70mg Sodium: 260mg Protein: 27g Fiber: 2g Want to get moving? Heather offers a few tips: Vital Signs // a publication of King's Daughters' Health 3

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