Big things always start small...and grow!  Before you could run, you learned to take small steps first. It's the same with New Year's promises like "eating healthier" or "losing a few pounds". You just have to get started. And NOW is the perfect time.  Forget "dieting."  Try one small step a week.  Make little changes to what you eat.  Choose one thing and just do it. In a week or two, add another change... and WOW! You're on your way to a healthier you.

HERE ARE SOME EASY WAYS TO GET STARTED:

Snack with a veggie or a fruit:

• Trade a bag of chips for an apple.  A small, 1oz, bag of chips has between 120-160 calories, 10 grams of fat, and no vitamins or minerals.  A medium apple has 95 calories, no fat, 4X the fiber, Vitamin C and is naturally sweet!  Better for your hunger, better for your health!

• Carrot sticks and hummus. A medium carrot has only 25 calories, no fat, plenty of fiber, plus vitamin A. Protein-rich hummus will help keep you satisfied until lunchtime. A healthy, crunchy snack without all the grease!

• Thirsty? Try an orange instead of a soda.  Juicy oranges have natural sugar and lots of vitamin C.  Very refreshing!

Whole grains for the win:

• Opt for 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 reduces the risk of diabetes.

• Ditch the white bread for whole wheat or multi-grain bread.  White bread is really just "empty calories," and doesn't have the same benefits! Whole grains are full of nutrients and keep you fuller for longer.

Take it one step at a time and before you know it you'll be running down the road to healthy....and enjoying the taste of it, too. It's not as hard as you think! Just get started.  

Happy, HEALTHY New Year!

RECIPE: A "Better" Burger

Replacing some beef with bulgur wheat cuts the fat, saves you $$ and adds healthy whole grains! "Pickled onions" add a zesty new twist.  

INGREDIENTS:

• ½ cup bulgur

• 1 pound 90%-lean ground beef

• ½ cup crumbled cheese (Blue, Feta, any semi-soft cheese)

• ¼ teaspoon salt

• ½ teaspoon ground pepper

• 1 tablespoon extra-virgin olive oil

• 4 large lettuce leaves

Pickled Onions:

• 1 cup sliced red onion

• ½ cup red-wine vinegar

• ½ cup water

• 1 teaspoon sugar

PREPARATION:

• Make bulgur according to package directions. Drain in a sieve, pressing to extract as much liquid as possible. Transfer the bulgur to a large bowl. Let cool for 5 minutes.

Optional Pickled Onion:  

• Combine onion, vinegar, water and sugar in a medium saucepan. Bring to a boil and cook for 2 minutes. Remove from heat and set aside, stirring occasionally.

• Add beef, cheese, salt and pepper to the bulgur; use your hands to gently combine. Form into 4 burgers, about 4 inches in diameter.

• Heat oil. Cook the burgers until browned and a meat  thermometer inserted into the thickest part registers 165°F, 4 to 6 minutes per side. Drain the pickled onions. Serve each burger on a lettuce leaf, topped with onions.

NOTE: Basic burger mixture is ½ cup of bulgur to 1 pound of ground beef. You can customize it any way you like! Swap the bulgur for quinoa or brown rice. Avoiding red meat? Opt for ground turkey or a can of black beans instead.

TIPS: Keeping New Year's Promises 

Swap your favorite foods without sacrificing taste!

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. Cauliflower rice is easy to make and delicious on its own:  https://www.foodnetwork.com/recipes/food-network-kitchen/healthy-cauliflower-rice-3363582  Or you can jazz it up too: https://cookieandkate.com/mediterranean-cauliflower-rice-recipe

• 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. Fluff with fork and serve.

More snacks:

• Ants on a log - a classic that kids love too! Celery sticks with peanut butter and raisins. Make sure you read the ingredients before buying peanut butter. Many of them are loaded with sugar and salt.

• Tangerines are easy to carry and munch on-the-go. And they come in environmentally friendly packaging! A tasty way to get Vitamins A and C.

• Mangos are low in calories, and high in fiber and vitamins. Cut them into chunks and freeze them for a sweet, cold treat.

WE WANT TO HEAR FROM YOU!

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