Blog will be on hold for a little while

Hi to all following The Raleigh Center for Medical Weight Loss blog. I will be leaving the practice, so this blog will be on hold for a little while until a new registered dietitian starts with the practice. I hope everyone has enjoyed the blog, and look for the blog to resume again soon.

Thanks,
Monika Kraus, MS, RD, LD

It’s strawberry season

It's Strawberry Season

It is the time of year when strawberries are in abundance in the Raleigh area. Whether you get them from the supermarket, farmers market, or pick them yourself at a local farm, they are sweet and ready to eat. You can even grow them in your own backyard. Strawberries are a great snack and are often referred to as "nature's candy". They provide a variety of nutrients including vitamin C, fiber, folate, potassium, and are high in antioxidants. They are also low in calories, providing 50 calories for 1 cup of strawberries. And best of all, strawberries at this time of the year are delicious.

 

Below are some great ways to eat strawberries this summer season

• Add them to a cup of nonfat yogurt.
• Add them to a salad at lunch or dinner.
• Make a smoothie mixed with strawberries, bananas, milk, and ice.
• Make a fresh strawberry jam.
• Add balsamic vinegar and a small amount of sugar for a tasty strawberry side dish at dinner.
• Dip a strawberry in melted dark chocolate and let it harden in the refrigerator. Then enjoy it as an after dinner treat.
  
  

Chicken and Strawberry Salad

(Recipe from CookingLight.com)

Ingredients

Dressing

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 2 tablespoons extra-virgin olive oil 
  
  Salad
• 4 cups torn romaine lettuce
• 4 cups arugula
• 2 cups quartered strawberries
• 1/3 cup vertically sliced red onion
• 12 ounces skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) crumbled blue cheese
  
  Preparation
  1. To prepare dressing, combine first 5 ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
  2. To prepare salad, combine romaine and next 4 ingredients (through chicken) in a bowl; toss gently. Place about 2 cups chicken mixture on each of 4 plates. Top each serving with 1 1/2 teaspoons cashews and 2 tablespoons cheese. Drizzle about 4 teaspoons dressing over each serving.
  
  

When going to the supermarket it is always helpful to have a shopping list (and trying to stick to it).  This helps to avoid “impulse purchases” which lead to spending more money and likely bringing home unhealthy food items. Below is a link to some apps available for making a weekly food shopping list on your smart phone.

 http://online.wsj.com/article/SB10001424127887324787004578497134076534410.html

Stress manangement through a healthy diet

Stress Management Through a Healthy Diet

What you eat plays a large role in stress management. The list below provides many food sources to help you look and feel your best every day.

·         Complex Carbohydrates may reduce stress by increasing serotonin levels in our bodies. Whole grains, high fiber breads and cereals, brown rice, and whole wheat pasta are great sources of complex carbohydrates.

·         Vitamin C may reduce stress hormone levels while strengthening the immune system and reducing free radical formation. Good food sources include in oranges, strawberries, blueberries kiwi, red and green bell peppers, tomatoes, broccoli, spinach, and grapefruit.

·         Magnesium helps to regulate the levels of cortisol, a hormone released when the body is stressed. Good food sources include spinach, salmon, beans, and nuts, and apricots. Try to have fatty fish at least one time a week, make a vegetarian chili, and snack on nuts on a regular basis.

·         Omega 3 fatty acids help regulate cortisol levels. Good food sources include flaxseeds, walnuts, soybeans, and salmon. Try using ground flaxseed on yogurt, in homemade breads, and in a smoothie.

·         Nonfat and lowfat dairy products contain calcium and B vitamins, which are needed for the health of your bones and nerves. The proteins in milk also have a calming effect on the body by lowering blood pressure and reducing levels of cortisol in your body.

Limit your intake of caffeine and alcohol. The chemicals in caffeinated products and alcohol cause the release of the stress hormone adrenaline. This causes an increase in your heart rate and blood pressure, which in turn, can increase your stress level.

Portion Distortion

Portion Distortion: How much should you be eating?

Measuring out your food

1. Measure, measure, and measure some more…
2. Try to use the same size plates/bowls/silverware. This will help you to learn what food portions look like on your plate – when you have a good understanding of portion sizes you can measure less often.
3. Read food labels to help estimate the correct serving size.
4. When eating out, use your hand or other objects as a measuring tool.

• 3 ounces of chicken, fish, or meat = Palm of your hand
• 1 ounce of cheese = Tip of your thumb
• Vegetable or fruit = your fist
• ½ cup of pasta or rice = tennis ball
• Cereal = your fist
• Small potato = computer mouse

Tips for success

1. Use smaller plates
2. Put the proper portion size on your plate. If you want seconds, go for additional vegetables.
3. Do not eat directly out of a bag or carton. Instead, take out an appropriate portion and put it on a plate, container, or baggie to eat.
4. Keep your serving dishes on the counter instead of the table. It will help to reduce the chances of going back for seconds.
5. Do not watch TV or read a book while eating. Try to focus on enjoying the food you are eating and the company you are sitting with.

When Shopping

1. Do not go to the market hungry.
2. Beware of free "samples'. The calories can add up quickly.
3. Whenever possible, purchase individual portion sizes of snacks.
4. Do not buy "mini' sized snacks. It often leads to eating more than you planned.
5. Choose lean/low fat meat/chicken/turkey.
6. Be careful about "fat free" versions of your favorite packaged foods. Fat free, does not mean calorie free, and many times fat free packaged products are not many calories less than their full fat version.

Eating Out

1. Avoid all-you-can eat restaurants.
2. Order a salad (with salad dressing on the side) as an appetizer. This will help you to eat less of your main meal.
3. Eat half of the food on your plate or share an entrée with someone else and order an extra side salad. – ask for a take-out container to take the other half of your meal home.
4. Drink water with your meal.

Reading Food Labels

1. Understand how many servings are in a package.
2. Read the nutrient values to help pick out healthy foods.
   
3. Fat free does not mean calorie free.
4. Compare similar foods to find the healthiest variety.

It’s time to start a vegetable garden

It's Time To Start a Vegetable Garden

 

It is the time of year when more local fruits, vegetables, and herbs are available in the market. But even better than buying this fresh produce from the market, is to grow it yourself. It can be a wonderful experience when you make a salad with your home grown tomatoes, cucumbers, and peppers when you prepare homemade salsa with fresh tomatoes and cilantro, or add strawberries from your garden to your breakfast. It is easy to start a garden, a great way to get fresh organic produce, and can save lots of money at the market.

 

Top reasons to start a garden at home

• You will likely eat more fruits and vegetables. It is more convenient to grab fresh produce from the yard than having to plan a trip to the market. You and your family will also be more excited about eating vegetables and fruit that you worked hard to grow.
  
• The fruits and vegetables will have more nutrients as they will be picked the same day they are eaten. Often, store bought produce has been picked days or weeks before you eat it, and therefore lose many of their nutrients.
  
• Freshly picked produce just tastes better.
  
• You can grow your fruits and vegetables pesticide free.
  
• You will save money. One plant can grow a lot of vegetables.
  
• You can grow herbs which can add flavor to many of your favorite dishes.
  
• By planting, weeding, and watering your plants, you will be outside more and be more active. This will burn calories, build muscle tone, and provide some Vitamin D.
  

 

Tips for a successful garden

• You can build a garden in your yard, in containers, or can even grow herbs under your kitchen window. So no matter how big or small your yard is, you can grow some plants.
  
• Now is the time to start planting. You can purchase soil, vegetable plants, and the tools at your local hardware store. Garden centers have staff available to help you find the right tools and materials needed to make your garden. You can also read online about suggestions for a successful garden.
  
• Be sure to water your garden regularly.
  
• If you will be going out of town, ask a neighbor to check on your garden, and in return for their hard work, allow them to take any vegetables that are ready. By the time you get back home, more will have grown in their place.
  
• Be sure to weed your garden. Weeds will steal the nutrients in the soil. Don't let that happen.
  

 

Enjoy all the fresh fruits and vegetables in your garden!

We will be having a Supermarket tour on Saturday, April 20, 2013 from 10-11am.

Let our Registered Dietitian teach you how to get the most out of your Grocery Shopping.

Learn how to:

Read Food Labels

Shop the perimeter of the store

Choose lean meat, fish, and poultry

Choose how fat dairy products

Choose healthy snacks

And a lot more...

 

 

Join Monika Kraus, RD for a Supermarket Tour

When: Saturday, April 20, 2013 from 10-11am

Where: Harris Teeter 120-100 St Albans Drive, Raleigh NC 27609

  

Please Contact us at at 919-232-9436 to sign up.

Only $5 to attend – preregistration is required

There are only 5 slots available. Don't miss out, sign up today.

 

Healthy Eating on a budget

Healthy Eating On a Budget 

It is important to eat healthy for your well-being and it is important to eat on a budget for your wallet. So how do you do both at the same time and be successful. Preparation is key. Below are some tips for success.

Before you shop

1. Look at weekly supermarket circulars in the newspaper, online, and in your weekly mail. They will give you great information about what products are on sale for the week.
2. Sign up for local supermarket discount programs. This can save you a lot of money at checkout. Many markets will also give you an option of receiving emails with current discount offers including double and triple coupon weeks.
3. CUT COUPONS – this is a great way to save money. You can find coupons in the newspaper, online, and at the market. Only keep the coupons you will actually use, otherwise you end up with a big pile of coupons that can be cumbersome to sort through. Some great online coupon sites include: smartsource, couponnetwork, and redplum. You can even buy coupons at a discounted price on ebay.
4. Be sure to develop your weekly meal plan prior to going to the market. Try to plan your meals around healthy foods that you already have at home, the foods on sale in the market, and your current coupons.
5. Look for healthy recipes. Try to develop a list of 10 easy to prepare healthy favorite recipes that you can cycle through. Each month try to add at least one recipe to the list and put away older ones that you no longer would like to use for awhile.

Food Shopping

1. Be creative as to where you shop. Try the market, superclubs, the local farmers market, or join a Community Supported Agriculture program (CSA).
2. Shop with a plan – always have a list – and stick to it. Develop a shopping list based off of your weekly meal plan. This will help decrease impulse buys.
3. Limit your visit to the market to 1-2 times a week. Additional trips mean additional risk of impulse purchases.
4. Never go to the market hungry. It will lead to impulse buys.
         
5. Try to go to the market at less crowded times. Weekdays or early mornings on the weekends are often best. It is easier shop for healthy items when the market is less crowded.
6. Look high and low. Often the less expensive brands of food are not placed at eye level.
7. Try to shop the perimeter of the store for fresh foods. Try to avoid purchasing a lot of processed foods (which tend to be in the center of the market).
8. Purchase local produce that is in season. It is often picked only a day or two before you eat it – meaning more nutrients and better taste. It is also often less expensive. Farmers markets are a great place to find reasonably priced local produce.

Preparing Meals

1. Set aside time to prepare meals. It is a lot easier to prepare extra food when your schedule is less busy than coming home from work late and trying to put together a healthy meal.
2. Try to stick to your weekly meal plan. It will help to save time and money.
   
3. Store leftovers in the refrigerator and/or freezer (and remember to use them). This is a great way to save money and makes meal preparation easier when you do not have time to make a meal.
4. Have a vegetarian based meal 1-2 nights a week. It will likely be healthier and is less expensive than a meat based meal.
5. Invest in well-made freezer containers to store leftovers for future meals.

$$$ Enjoy your improved health and financial savings $$$

Healthy Foods for Healthy Skin

You are What you Eat:

Healthy Foods for Healthy Skin
 

We often think of lotions, creams, and soaps for bringing out the best in your skin. Did you know that what you eat also affects how your skin will look and feel? Below are some great foods to help keep your skin looking young, prevent premature aging, reduce your risk of skin cancer, and bring out the best in your skin.

Water: Drinking water helps to keep your skin hydrated. Hydrated skin helps move nutrients around and removes toxins. Try to drink eight 8-ounce glasses of water a day.

Green tea: Green tea has anti-inflammatory properties that may help reduce the health risks from ultra-violet light. It may also reduce the risk of skin cancers. Try drinking a cup of green tea every day.

Vitamin A, C, and E: All three of these vitamins provide antioxidant properties which are helpful to your skin. There are many factors that can damage your skin including the sun, air pollution, and cigarette smoke. Antioxidants help to repair the skin from these and many other irritating agents.

• Vitamin A is vital for skin health. It is necessary for the maintenance and repair of skin tissue Great sources of Vitamin A include carrots, sweet potatoes, and cantaloupe. Low-fat dairy including yogurt, low fat cheese, milk, and cottage cheese also provide a great source of Vitamin A. The healthy bacteria in yogurt also help with digestion which is beneficial for your skin.
• Vitamin C fights premature aging by reducing the damage caused by free radicals from the sun, smoke, and pollution. Some great food sources include kiwifruit, oranges, strawberries, bell peppers, broccoli, and cauliflower.
• Vitamin E also protects skin cells from ultra violet light, smoke, and pollution that produce cell damaging free radicals. It also helps reduce the appearance of wrinkles. Food sources include sunflower seeds, almonds, peanuts, peanut butter, wheat germ, and tomatoes.

Omega-3 and Omega-6 fatty acids: Fatty acids act as a barrier to harmful agents and also act as a passageway for nutrients to get into your skin and waste products to get out. The healthier your cell membranes are, the better they can hold moisture. Fatty acids can be found in salmon, tuna, flaxseed and walnuts.
Healthier cell membranes → moisture in your skin → softer, younger-looking skin.

Selenium: Selenium helps to protect your skin from sun damage and delays aging by protecting skin quality and elasticity. Selenium can be found in whole wheat bread, muffins, and cereals; turkey, cottage cheese, tuna and Brazil nuts.

Enjoy a variety of healthy foods that contain the nutrients above to help your skin and overall health.

Your skin will thank you!

Another link to an article on limiting sugar in your diet

Attached is a link to an article on limiting sugar in your diet.

Enjoy the article.

http://www.bellinghamherald.com/2013/03/18/2907855/healthy-eating-tame-the-sugar.html

March is National Nutrition Month

March is National Nutrition Month® - Eat Right, Your Way, Every Day

March is National Nutrition Month and the topic for 2013 is “Eat right, your way, every day”. This is a great topic to embrace the idea that we all have different eating styles and food preferences. This year’s National Nutrition month theme encourages you to make healthy food choices that include your favorite foods, eating style, and cultural background. Below are some tips to reach your nutrition goals.

v  Every morning, eat a breakfast that contains protein and fiber. Starting your day off right with a healthy breakfast will help provide your body with energy and will help you to make healthy food choices for the rest of the day.

v  Try to limit your intake of fried foods. Instead try to bake, broil, grill, and lightly sauté your favorite dishes.

v  Try a new fruit or vegetable each week and incorporate new healthy foods into your favorite recipes.

v  Use healthy recipe substitutions for some of your favorite family recipes. For example:

o   Use low-fat sour cream or plain Greek yogurt instead of regular sour cream in a recipe.

o   Use half the oil recommended in a recipe.

o   Use canola oil rather than vegetable oil in your recipes.

o   Use 1% milk instead of cream when making dishes that call for cream.

v  Try to find time in your schedule for exercise. Go for a walk, bike ride, or just walk around your office at work. Find an active activity that you enjoy, and make it part of your daily routine.

v  Drink plenty of water throughout the day. Try to limit your intake of soda and sugary drinks which just provide excess calories and sugar. Add lemon or lime to your water for a great taste, drink caffeine free tea, and/or drink seltzer water for a refreshing drink.

v  Do not skip meals. This leads to overeating at a later time in the day.

v  Use herbs and spices when cooking. They add a lot of taste and nutrients to your favorite foods.

v  Try to cook more, and eat out less. This allows for more control over what you are eating.

v  Remember, it is ok to have a treat now and then, just remember not to make it a daily habit and remember that portion control is always important.

Link to an article on Sugar and sugar substitutes

Many of you have questions about sugar substitutes and whether you should be using sugar –vs- Stevia –vs- Aspartame –vs- another sweetener. Attached is an article from the mayo clinic to give some clarification about the sugar substitutes available today.

 Enjoy the article.

http://www.mayoclinic.com/health/artificial-sweeteners/MY00073

Please join us at FMAR/FHWC for a Saturday morning nutrition lecture

 

“Should I be watching my carb intake?”

When: March 2^,  2013 from 10-11am

Join Monika Kraus, RD for a nutrition lecture about healthy eating and how to incorporate “healthy carbs” into your diet.

Please call 919-232- 9436 to sign up for this free program

 

 

 

How to sneak more fruits and vegetables into your diet

How to sneak more fruits and vegetables into your diet

At breakfast

• Add vegetables to your morning omelet
  
• Add fruit to yogurt
  
• Make a fruit smoothie
  

  (you can even add a handful of spinach without even noticing the taste)
  

• Make a peanut butter and banana sandwich
  

 

At lunch and dinner

• Add a variety of vegetables to your sandwich. Some ideas include roasted red peppers, banana peppers, avocado, and sprouts.
  
• Top pizza with a variety of vegetables
  
• Add chopped up vegetables to tuna and chicken salad
  
• Top a baked potato with vegetables and salsa
  
• Add spinach to a lasagna dish
  
• Mix pureed cauliflower into your mashed potatoes
  
• Add vegetables to your favorite chili recipe. You can either puree the vegetables or cut them into small pieces
  
• Put salsa as a marinade on chicken or fish
  
• Grill chicken, fish, or meat kabobs with lots of vegetables and pineapple
  
• Make a hearty vegetable soup or add frozen vegetables to a can of soup
  
• Add onions and peppers to a quesadilla
  
• Add onions, peppers, zucchini, etc. to your tomato sauce. If you do not like the texture of the vegetables in your sauce, puree the vegetables before adding them.
  
• Use mashed avocado on a sandwich instead of mayonnaise.
  
• Use pureed cauliflower in macaroni and cheese
  
• Use spaghetti squash instead of pasta as a side dish
  
• Instead of having a usual salad with lettuce, tomato, and cucumbers; add more color, taste, and texture with fruit, beans, and roasted red peppers.
  
• Try grilling fruits such as pineapple and peaches.
  

 

Snacks/Desserts/Drinks

• Have hummus with vegetables
  
• Have a yogurt with frozen fruit
  
• Make a fruit shake (yogurt, frozen fruit, ice)
  
• Freeze pineapple, berries, and grapes
  
• When making jello, add some fruit into the mixture
  
• Make zucchini bread, carrot cake, or banana bread and use a lot of the vegetable/fruit ingredient in the recipe.
  
• For dessert, try strawberries with whipped cream
  
• Puree a mixture of frozen berries, pineapple, and/or any other fruit you enjoy, then and a small amount of juice and freeze it in ice cube trays for a snack. You can even add toothpicks to make it into a popsicle.
  
• Add a few slices of orange, lemon, or lime to your water
  

Nutrition Discussion - How to eat more fruits and vegetables - and like it

Please join  us tonight, Wednesday, February 13^th  for a nutrition discussion – “How to eat more fruits and vegetables – and like it”.

The discussion will be led by Monika Kraus, MS, RD, LD

We will be meeting from 6:00-7:00PM at Family Health and Wellness, 3500 Bush Street, Raleigh NC 27609

If interested in attending, please call 919-232-9436.

We look forward to seeing you tonight.

How to choose a food scale

How to Choose a Food Scale
    

A food scale can be very helpful when focusing on portion control for weight loss. There are many scales available, and it can be overwhelming picking the "best" one. So how do you choose the right food scale for your needs when considering function, cost, and ease of use?

Benefits of a food scale

1. A food scale can give you an accurate measurement of what you are eating. Think about the last time you tried to measure a cup of cooked pasta– it can be very confusing about how much pasta fits into a one cup measuring cup. You will often have more pasta than indicated on the pasta box (meaning more calories). However if you measure it on a scale, you will get a true serving size measurement. This is possible because all food labels are required to provide measurements in grams. This is the method of measurement on a food scale.
2. A food scale will help you to get a better visual idea of portion sizes. This will be helpful when you are eating out, or do not have time to measure/weigh your food.

Picking a scale to purchase

1. Food scales range in price from a few dollars up to over $100.
2. You can purchase a mechanical scale which will only cost a few dollars, but may wear out after many uses and become less accurate. Therefore, mechanical scales will likely cost less, but may not last as long.
3. A second option is a digital scale. Most digital scales are accurate with measurement. The basics of most digital scales are the same. The prices range with all the extra's that they provide. Some scales are more stylish, can handle more weight, and/or offer more functions.
4. A third option is a digital nutrition scale. This is a digital scale that will weigh your food and also provide nutrition information including calories, protein, fat, sodium, etc.
5. When purchasing a scale it is important to consider the price, ease of use, food basket size, how easy it is read the numbers, extra functions, and ease of cleaning.

Some Food Scale Recommendations

1. EatSmart Precision Pro Digital Kitchen Scale: $25 – converts from grams to ounces easily,
2. OXO Good Grips Food Scale with Pull-Out Display: $50 –Stainless steel platform can be removed to be easily cleaned.
3. Taylor Biggest Loser 6.6 pound kitchen scale with glass platform $12.50

Keeping healthy during the flu season.

There are lots of colds, coughs, and other various other illnesses  around these days. Although we try hard to stay healthy by washing our hands frequently, it is often hard to stay clear of these ailments over the winter months. Attached is an article on how our food choices can also help to keep us healthy at this time of year.

 

http://www.montereyherald.com/ci_22427155/choose-foods-that-fight-illness?IADID=Search-www.montereyherald.com-www.montereyherald.com

Are you ready for a warm bowl of soup

Are you Ready for a Warm Bowl of Soup

The cold weather has arrived in Raleigh. What could be better to warm you up, than a nice bowl of warm soup. Soup can be a great choice to provide plenty of vitamins, minerals, antioxidants, and fiber in the winter months. It can be served as an appetizer or can be eaten as your main meal. Whether eating at home or in a restaurant there are lots of soup choices available, but remember, not all soups are created equal. Whether you make your own, buy prepared soup, or have it out in a restaurant, below are some suggestions for making healthy choices.

When eating out

1. Choose a broth based soup that contains plenty of vegetables and protein. Some good options include vegetable soup, bean based soups, chicken noodle, and chili.
2. Avoid cream based soups which are loaded with calories and fat. Some words to watch out for when ordering soup: "creamy", "chowder", and "cheese".
3. Be aware that most restaurant soups are high in sodium. If you are on a sodium restriction, soup in a restaurant may not be the best choice.
4. If you are going to a chain restaurant, look online at the menu for the nutrition information to help you make a healthy meal choice.

At home

1. Avoid regular canned and powdered based soups which are loaded with sodium. Choose lower sodium soups instead.
2. Try making a soup from scratch. Have a few "favorite" recipes.
3. Make large batches of soup and freeze some to have for another time.
4. Invest in an immersion blender which can help to make thick soups without having to transfer your soup to a stand-alone blender.
5. Make soups, stews, and chili in a crockpot. You can make the soup early in the morning and let it cook slowly all day long.

Below are some healthy soup recipes.


Minestrone Soup
(Recipe from Mayo Clinic website -http://www.mayoclinic.com/health/healthy-recipes/NU00408 )

Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped onion
1/3 cup chopped celery
1 carrot, diced
1 garlic clove, minced
4 cups fat-free, unsalted chicken broth
2 large tomatoes, seeded and chopped
1/2 cup chopped spinach
1 can (16 ounces) canned chickpeas or red kidney beans, drained and rinsed
1/2 cup uncooked small shell pasta
1 small zucchini, diced
2 tablespoons fresh basil, chopped

Directions
In a large saucepan, heat the olive oil over medium heat. Add the onion, celery and carrots and sauté until softened, about 5 minutes. Add garlic and continue cooking for another minute. Stir in broth, tomatoes, spinach, beans and pasta. Bring to a boil over high heat. Reduce heat and simmer for 10 minutes. Add zucchini. Cover and cook for 5 minutes more.
Remove from heat and stir in the basil. Ladle into individual bowls and serve immediately.
Nutritional analysis per serving
Servings per recipe: 4

Calories	190	Sodium	400 mg
Total fat	4 g	Total carbohydrate	30 g
Saturated fat	0.5 g	Dietary fiber	8 g
Monounsaturated fat	2.5 g	Protein	9 g

White Chicken Chili
(Recipe from the Mayo Clinic Website http://www.mayoclinic.com/health/healthy-recipes/NU00579)


Ingredients
1 can (10 ounces) white chunk chicken
3 cups cooked white beans
1 can (14.5 ounces) low-sodium diced tomatoes
4 cups low-sodium chicken broth
1 medium onion, chopped
1/2 medium green pepper, chopped
1 medium red pepper, chopped
2 garlic cloves, minced
2 teaspoons chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano
Cayenne pepper, to taste
6 tablespoons shredded reduced-fat Monterey Jack cheese
3 tablespoons chopped fresh cilantro
6 ounces low-fat baked tortilla chips (about 65 chips)


Directions
In a large soup pot, add the chicken, beans, tomatoes and chicken broth. Cover and simmer over medium heat. Meanwhile, spray a nonstick frying pan with cooking spray. Add the onions, peppers and garlic and sauté until the vegetables are soft, 3 to 5 minutes. Add the onion and pepper mixture to the soup pot. Stir in the chili powder, cumin, oregano and, as desired, cayenne pepper. Simmer for about 10 minutes, or until all the vegetables are soft. Ladle into warmed bowls. Sprinkle each serving with 1 tablespoon cheese and 1 teaspoon cilantro. Serve with baked chips on the side (about 6 to 8 chips with each serving of chili).

Nutritional analysis per serving

Serving size: About 1.5 cups
Calories	268	Sodium	389 mg
Total fat	4 g	Total carbohydrate	41 g
Saturated fat	1 g	Dietary fiber	7 g
Monounsaturated fat	1 g	Protein	19 g
Cholesterol	22 mg

Chicken vegetable barley soup
Recipe from All Recipes.com website http://allrecipes.com/Recipe/Chicken-Vegetable-Barley-Soup/Detail.aspx

Ingredients

1 cup slivered almonds 2 tablespoons olive oil 1 medium onion, chopped 1 cup chopped celery 4 cups sliced fresh mushrooms 4 cloves garlic, minced 1 cup chopped carrots

5 cups diced red potatoes 3 cups chopped cooked chicken 2 1/2 quarts chicken broth 1 cup quick-cooking barley 2 tablespoons butter 1/2 cup chopped fresh parsley salt and black pepper to taste

Directions

Preheat oven to 400 degrees F (200 degrees C). Spread slivered almonds evenly over a baking sheet. Toast in preheated oven until golden brown and fragrant.
Heat the oil in a large stock pot over medium heat. Cook onions, celery, mushrooms, and garlic in oil until onions are tender.
Stir in carrots, potatoes, chicken, and broth. Bring to a boil, and then stir in barley. Reduce heat, cover, and simmer 20 minutes.
Remove from heat, and stir in butter, parsley, and toasted almonds. Season with salt and pepper to taste.
Nutrition information Servings Per Recipe: 12 Calories: 275 Total Fat: 12g Cholesterol: 31mg Sodium: 94mg		Total Carbs: 27.1g     Dietary Fiber: 5.6g Protein: 16g

Link to an interesting article about snacking

Enjoy the link to an interesting article about snacking.
http://life.nationalpost.com/2012/12/11/on-grazing-obesity-and-some-key-facts-about-snacks/

Ten Ideas to Start Off a Healthy and Happy 2013

Ten Ideas to Start Off a Healthy and Happy 2013

1. Make a New Years resolution that you can keep. Vowing to yourself that you'll eliminate all sweets and processed carbohydrates, exercise seven days a week, and only eat out once per month is unrealistic for almost everyone. If you do choose to make a health-related resolution, choose only one or two, make sure it is focused, and make it something you truly can and want to achieve. You're far more likely to keep it if you set yourself up for success by making it realistic.
   

   
    

2. Drink more water. Think very carefully before you consider consuming empty calories through beverages (soda, juice, wine, beer, sports drinks, cappuccino, etc.) Is it worth it? Beverage calories can be reduced to zero if you stick to water, and you will feel good physically, too. (Plus-it's free!) Add a squeeze of lime or lemon, or a sprig of mint to keep it interesting. (Don't fret – coffee and tea are still ok, as long as it isn't loaded with sugar and cream.)
   

   
    

3. Do one more active thing daily. If you currently don't exercise at all, just think of taking one flight of stairs that you might usually do by elevator, or parking at the back of the lot to walk into the supermarket. If you currently exercise several days per week, consider adding 5-10 minutes onto your current routine, or add something that's missing (cardio? Weights?) Start small, but make it consistent.
   

 

1. Add one more vegetable serving to your plate each day. (1 cup of leafy greens is a serving, ½ cup cooked or raw veggies is a serving, ½ cup pure vegetable juice is one serving). Spinach and tomatoes on your sandwich? Red peppers and mushrooms with your eggs? Carrots in your smoothie?
   

 

1. Try a new vegetable! If you've never had kohlrabi, broccolini, or jicama, now is the time! Google a recipe and expand your veggie horizons.
   

 

1. Include your family in your nutrition or exercise endeavors. It will make it easier to maintain your new habits, and it will be good for them as well.
   

 

1. If you are considering joining a gym, don't do it immediately. It will cost you money just to sign up, and if you end up not liking it, not going, or it's too crowded, and you'll regret it and lose your money. Shop around, and ask for a free trial period of at least a week, or maybe a month. Most gyms will be more than willing to accommodate, especially at the beginning of the year when new member specials abound. Once you get a sense of the gym and see how it fits into your life, then you can join. Just don't waste money on something that might not work in the long run. Gyms make mega-money on people who sign on but never show up.
   

 

1. Consider eliminating carbohydrates from at least one dinner per week, maybe more. That means eat only lean protein and veggies for dinner, loading up on the veggies, and avoiding potatoes, rice, and pasta as side dishes.
   

 

1. Get outside! Even if it's chilly, bundle up and walk a block or two, breathing the fresh air and getting some winter sunshine. It's good for your body and your mind, especially while the daylight hours are minimal.
   

   
    

2. Set small goals, and be proud of small successes. Any major lifestyle changes take time, and none of them happen overnight. If you want to lose 20 lbs, start with a goal of 5 lbs, and then another 5 lbs once you reach the first goal. Small successes still deserve to be celebrated, and they make the longer-term goals more attainable. If you can do the first 5, you know you can do the next.
   

 

Happy New Year, all year long!