If you're like a lot of us, in the middle of New Year celebrations, you may have resolved to eat healthier. Now, two weeks later, how are you doing? Adding lots of fruits and veggies to your meals? If your answer is, "Well, sorta..." we have a few suggestions to help you keep your resolution.
First, remember making changes is difficult! Try making changes gradually with small steps and patting yourself on the back when you do. Try starting by adding one veggie or fruit to a meal each week or eating one chopped up veggie with a little dip instead of a bag of chips each day, or munching on a sweet orange or apple instead of a candy bar. Do your "one thing" whatever it is, for a few weeks.Then add another or do the same thing more often! Before you know it you'll be eating healthier, enjoying it and feeling better.
Here's a plan we've found helpful:
- Choose an eating occasion that you want to make healthier: Snacks, lunch, dinner or breakfast. You choose!
- Pick one thing to do each day or even every other day.
- Put the fruit or veggie you want to add to your eating on your shopping listso you don't forget.
- Decide what day to start and get going! Keep track of what you do each week. Make a score card for yourself! Gradually add more fruits and veggies.
- Get "bonus" points by slipping extra roots veggies like carrots, turnips or parsnips into soups and stews for a whole new winter taste and health.
Be sure you choose fruits and veggies you like. See our Recipe and Tips sections. Eating healthy has to be DELICIOUS! Enjoy!
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HAPPY AND HEALTHY NEW YEAR FROM HARVEST HOME!
Winter Chicken Bake
Recipe from AllRecipes.com
Serving Size
Recipe serves 2. Double ingredients for 4.
Ingredients
- 1 sweet potato
- 1/2 medium sweet onion, chopped
- 1 medium apple - peeled, cored, and chopped
- 3 carrots, peeled and chopped
- 2 skinless, boneless chicken breast halves or 4 chicken
- thighs
- 2 Tbsp barbecue sauce
Preparation
- Preheat oven to 375° F. Lightly grease a baking dish.
- Pierce the sweet potato several times with a fork and cut in half. Place in a microwave-safe dish; pour water to about 1/2-inch deep. Cook in microwave 10 mins.
- Arrange the onion, apple and carrots into the bottom of the prepared baking dish. Brush the barbecue sauce on both sides of the chicken breasts and lay atop the vegetables. Peel the sweet potato and cut into large chunks; scatter into the baking dish. Sprinkle the cranberries over the dish.
- Bake in the preheated oven until the chicken is tender and no longer pink in the center, 45 - 55 mins. (35 - 45 mins for thighs) Allow to cool 5 mins before serving.
Resolution Helpers
Tips
Tasty Snacks
- Fast Fruit Snacks
- Apple slices dusted with cinnamon and sugar
- Banana lightly dipped in cocoa powder
- Pear slices with a dash of ginger and sugar
- Raw Veggie Snacks
- Carrot sticks with yogurt and dill dips
- Cauliflower with hummus
Broccoli stems with salsa
"Sneaking" in Veggies
Add winter root veggies to stews and soups. All of these are high in fiber for good digestion, vitamin C to fight winter colds and low in calories!
- Parsnips add a nutty taste with a touch of sweetness
- Turnips can be a bit tart. Try rutabagas for milder taste.
- Carrots brighten up anything.
- Beets have a strong flavor. Try cooking separately and adding before you serve.
Eat What You Love
- Avocados: Dense with nutrition, they contain 20 vitamins and minerals. The creamy, smooth, slightly nutty taste is liked by babies as much as adults.
- Oranges: Sweet, juicy low in calories and high in vitamin C to fight off colds. YUMM!
WE WANT TO HEAR FROM YOU!
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