Big things always start small and grow over time. Before you could run, you learned to take small steps. It’s the same with New Year promises, like eating healthy or losing a few pounds. You just have to get started and now is a great time. Forget dieting. Try one small step a week. Make small changes in what you eat. Choose just one thing to change, add another change on another week. Now you’re on the way to better health.
Here are Some Easy Staters:
Snack with a veggie or some fruit
Trade a bag of chips for an apple. A small, 1 ounce, bag of chips has between 120 to 160 calories, 10 grams of fat, no vitamins, or minerals. A medium apple has 95 calories, no fat, 4X the fiber, Vitamin C and is natural sweet. Better for your hunger, better for your health.
Dip carrot sticks instead of chips. A medium carrot has only 25 calories, no fat, 2x the fiber of chips plus vitamin A. Naturally sweet with a healthy crunch.
Thirsty? Try an orange instead of a soda. Juicy oranges have natural sugar and lots of vitamin C. Very refreshing.
Go Brown for more taste and health
Use brown rice instead of white rice. Brown rice has a slightly nutty taste plus 4x the fiber, antioxidants, vitamins, and minerals. Studies show that eating brown rice helps control blood sugar and reduce the risk of diabetes. White rice loses most of its nutrition getting white. Why pay for empty calories?
Ditch the white bread for whole wheat or grain bread. White bread is empty calories, meaning that they have little to no nutritional value. Brown bread in the other hand keeps you from getting hungry longer and is loaded with many nutrients, including magnesium, iron, vitamin B3, and dietary fiber.
A few little steps and you’ll be running down the road to healthy options while enjoying the taste. Not as hard as you think. Just get started.
Happy, Healthy New Year!
RECIPE: A “Better” Burger
Replacing part of the beef with lentils or beans cuts the fat, saves you money and keeps its delicious taste.
INGREDIENTS: Makes 8 (double or halve)
3 cups Lentils cooked, or 3 cups Black Beans cooked
1 cup Bell Pepper finely chopped
1-pound Lean Ground Beef
1 Egg optional
1/2 teaspoon Salt
1 teaspoon Black Pepper
8 Whole Wheat Hamburger Buns
TO MAKE:
Roughly mash the lentils or beans with a fork.
Mix the lentils or beans, peppers, and meat with your hands in a large bowl. If you're going to grill the burgers, add an egg to keep them from crumbling.
Add salt and pepper to mixture. Form into 8 patties.
Grill the patties either on a barbecue or on the stovetop in a skillet over medium-high heat. Sear until dark brown on one side, then flip them and do the same on the other side.
Serve on toasted buns with your favorite condiments and toppings, like lettuce, tomato, onion and cheese slices.
Serving Suggestion:
Pickled Onion Topping: Adds a new twist
Combine 1 cup sliced red onion, ½ cup vinegar, ½ cup water and 1 teaspoon sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.
TIPS: Keeping New Year Promises
Look for food that you can replace with something healthier and just as delicious.
White Rice Replacements
Cauliflower Rice has about 20% few calories than white rice PLUS all the daily vitamin C you need, lots of B vitamins and minerals. White rice is much lower in vitamins and minerals. Cauliflower rice is easy to make from a head of cauliflower (watch video). Use it the same way you would use white rice.
Brown rice takes longer to cook. Cook ahead. Add 1 ½ cups water to 1 cup rice. Bring to a boil. Lower heat, cover and cook for 20 minutes. Turn off heat and let sit for 10-20 minutes. The longer it sits the softer it gets. Remove lid carefully. Watch out for steam. Let cool.
More snacks:
Celery or apple slices with peanut butter, a kids’ favorite.
Tangerines: Easy to carry and munch on. A tasty way to get Vitamin A and C
Mangoes are coming into season: Low in calories, high in fiber and vitamins.