Fitness – Page 52

Nutritional March Madness

March 3, 2013 By Diane Boyd

National Nutrition Month is my March madness. Yep, when most people are wrapped up in Men’s Division I Basketball, I (along with other members of the Academy of Nutrition and Dietetics) get wild with efforts to spread the news about the importance of good nutrition! This year’s mantra is one I personally embrace, ‘Eat Right, Your Way, Everyday’ .

The 2013 theme highlights the individuality of food choices and the understanding that one ‘size’ does not fit all. There are many ways to enjoy healthy food! I aim (along with other RDs) to personalize nutrition plans for individuals of all ages, with varied goals and a myriad other considerations including:

9.18.12_Family_Time_Active_Time — Photo credit www.lifefitness.com

We know more about nutrition now then we ever have and there are far more choices and information available to consumers. Yet, one in three adults are obese. Furthermore, more than half of Americans (52%) believe it’s easier to figure out their taxes than to figure out what they should be eating!!!

If you find food choices overwhelming and/or need help sorting out the “dos and don’ts” you hear from the media and your friends, ask a registered dietitian. Click here to find one in your zip code.

What’s important to YOU when considering how to nourish yourself and your family?

Recipe Redux: A Trend in Every Pot

January 21, 2013 By Diane Boyd

If you’re a foodie, chances are, you love reading predictions of what will be HOT this year on restaurant menus and in supermarkets. The trend trackers certainly have been busy compiling lists. If you google ‘food trends 2013’ you will find umpteen opinions of what will take the place of kale and cupcakes! I must admit, I have been burning the midnight oil (and I bet other Recipe Reduxer’s have as well) reveling in these lists. This month’s recipe redux challenge is to pick one trend and add it to a pot of soup.

So what predicted ‘food craze’ caught my attention? POPCORN!!! In my opinion, popcorn is already a popular snack. Taste of Home reports, “Americans consume 7 billion quarts of popped popcorn a year. That’s enough to fill the Empire State Building 18 times.”

Yes, that’s billion with a B! But this year expect to see popcorn in a new light. Sweet or savory; as a snack or as an ingredient; marketers, chefs and food bloggers will adopt this trend in a variety of fun and different ways. Today, I am using it as a topping for a hot winter soup. With the big game only weeks away, football fans can enjoy my spicy popcorn on top of another classic Super Bowl food, chili. I hope you have fun looking at the links at the bottom of this post to see what other trends have ended up in our pots!

What food trend are you looking forward to this year?

Turkey Chili with Spicy Popcorn

by Diane Boyd

Ingredients (serves 6)

for the chili

2 Tablespoons olive oil
2 cups chopped onions
3/4 cup chopped celery
1 cup chopped green peppers
1 cup chopped carrots
1 Tablespoon minced garlic
2 cups sliced cremini mushrooms (baby bella)
1 pound ground turkey
3/4 teaspoon red pepper flakes
1 Tablespoon ground cumin
3/4 teaspoon dried basil
1 Tablespoon chili powder
3/4 teaspoon dried oregano
1/2 teaspoon black pepper
2 cups low sodium tomato juice
14.5 oz. can chopped tomatoes
1.5 oz can undrained kidney beans (Goya)
1/2 teaspoon Tabasco sauce
2 Tablespoons lemon juice
3 Tablespoons tomato paste
1 Tablespoon Worcestershire sauce
1/4 cup white wine

for the popcorn

1/2 cup popcorn
1/2 teaspoon chili powder
olive oil

Instructions

for the chili

Assemble ingredients. Sauté ground turkey in a pot sprayed with cooking spray. Once cooked, set aside. Add olive oil to a large skillet and heat on high. Add onions, celery, green peppers, carrots, mushrooms, and spices through pepper. Cook for 1-2 minutes while stirring. Add cooked ground turkey and remaining ingredients. Bring to a low boil, reduce heat and simmer for 20 minutes, uncovered. Thin with additional tomato juice if necessary.

for the popcorn

Place popcorn in a small brown lunch bag and fold over twice. Place in a microwave oven and cook on full power for 2 to 2-1/2 minutes for until you hear a pause of 2 seconds between pops. Carefully remove popcorn from microwave and pour into a large bowl. Use a mister to spray with olive oil and sprinkle with chili powder. Toss to coat evenly.

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Quittin’ You: Walk away from your bad habits

December 31, 2012 By Diane Boyd

I’m quittin’ quittin’ quittin’

I’m quittin’ you

Like a girl wants her chocolate, yeah

I know that I’ll miss you

But I’m quittin’ quittin’ quittin’

I’m not kiddin’ I’m kickin’ you

‘Cause you’re my bad habit and

I’m quittin’ you

I am suggesting the song Quittin’ You (the Band Perry) as a motivational tune for anyone who wants (or needs) to make changes and resolves to follow through in 2013. Whether or not you agree with making New Year’s resolutions, 40-45% of you will make at least one resolution this year. Many of you will will aim to eat healthier, drink less, and exercise more. As a matter of fact, losing weight is the number one resolution set in America. Hanging in there is the toughest part; only 8% of the people setting resolutions are successful. So if you are motivated enough to make a resolution, I’d like to help you stay motivated (with Quittin’ You added to your playlist so you can listen everyday), and a few tips to stay focused to make 2013 the year of fruition!

1. Start small and be consistent.

Small changes, made consistently are the cornerstone of lasting change. It’s not what you do once in while that impacts your life. It’s what you do consistently. It’s far better to change one thing and be consistent with it than try to change three. Making small changes consistently will ultimately lead to more positive days and less frustration than making multiple changes all at once.

2. Be patient.

If you are starting on a healthier diet plan and more intense exercise today, don’t wake up expecting to look like you should be on the cover of every top selling fitness magazine. If you have weight to lose you didn’t gain it overnight and you won’t lose it that quickly either. Be realistic with your expectations. How long do you have to eat right and exercise before you see results? I am not sure of the exact time frame, but I am almost certain that it is longer than you want. But don’t give up! Many people give up simply because they don’t see the desired results soon enough. Keep the focus on living healthier, not on your looks.

3. Start Tracking

Keeping records of objective information can help you avoid emotional fallouts! What should you track? Start tracking everything you eat and drink. This can help you assess the behaviors you need to change. Track your physical activity. Do you exercise as much as you think you do? It’s also important to track progress along the way. Use this to evaluate your plan, make adjustments when necessary, and reward yourself for positive behavior.

4. Reward Yourself

Change is not easy. Reward yourself once in awhile for the effort and work you put into achieving your goals. What’s a good reward? Anything that doesn’t conflict with the positive behavior you’re trying to mold. I often help my clients preset milestones and suggest they purchase a new song to add to a playlist at every milestone reached. Other little rewards are: fresh cut flowers, a pedicure, a new magazine or book to enjoy. Ultimately, feeling good and optimizing your health potential will be the best reward.

Here’s to a Happy & Healthy New Year!

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