Keeping up with your New Years Health Resolutions

More people plan to make changes in their health in January than any other month of the year.  It is now mid-January, so we are asking you the question, “How are you doing in reaching your health and nutrition goals thus far this 2014?”  If you are realizing while reading this message that you need to stay focused, then start making yourself accountable.   Nothing is better than writing out your goals.  It is one thing to know in your head what you would like to achieve, but writing them down on paper can make your goals come alive. 

What would you like to change? 

How will you go about making the changes?  

In what way will your life be better by implementing these changes? 

Plan to become accountable for your actions!  How often do you have to check-in with yourself?  Is it daily, weekly, monthly? 

Do not plan to fail!  Stay positive and remember that every meal is a new opportunity to eat well, and each day is a new day to live a healthier lifestyle! 

Love,

HBN <3

Winter Chili Ideas

It's getting cold outside!  Consider making a soup or a chili which you can keep in the freezer for a no-prep lunch or dinner down the road.  Make heartier with less meat by using beans and/or winter squashes for color, flavor, and added fiber and vitamin A.  Put in individual containers and you are set for days.  Try these filling heart healthy Chili recipes from Cooking Light Magazine.


Turkey and Bean Chili

Ingredients

• 1 cup prechopped red onion
• 1/3 cup chopped seeded poblano pepper (about 1)
• 1 teaspoon bottled minced garlic
• 1 1/4 pounds ground turkey
• 1 tablespoon chili powder
• 2 tablespoons tomato paste
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 1/4 teaspoon salt 
• 1/4 teaspoon black pepper
• 1 (19-ounce) can cannellini beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained 
• 1 (14-ounce) can fat-free, lower-sodium chicken broth 
• 1/2 cup chopped fresh cilantro
• 6 lime wedges
• Preparation 1. Heat a large saucepan over medium heat. Add first 4 ingredients; cook for 6 minutes or until turkey is done, stirring frequently to crumble. Stir in chili powder and next 8 ingredients (through broth); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in cilantro. Serve with lime wedges.

Note:

Tip: To save time, chop off the top of a washed cilantro bunch rather than picking individual leaves. The thin stems toward the top are very tender.

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Three-Bean Vegetarian Chili

Cooking Light JANUARY 2010

• Yield: 6 servings (serving size: about 1 1/2 cups)
• Total:1 Hour, 45 Minutes

Ingredients

2 red bell peppers

3 tablespoons extra-virgin olive oil

1 cup chopped onion

2 teaspoons ground cumin

1 teaspoon crushed red pepper

1 teaspoon paprika

1/4 teaspoon salt

4 garlic cloves, thinly sliced

2 cups organic vegetable broth

1 1/2 cups (1/2-inch) cubed peeled butternut squash

1 (28-ounce) can no-salt-added tomatoes, undrained and chopped

1 (15-ounce) can pinto beans, rinsed and drained

1 (15-ounce) can cannellini beans, rinsed and drained

1 (15-ounce) can red kidney beans, rinsed and drained

1/2 cup thinly sliced green onions (OPTIONAL)

Preparation

1. Preheat broiler.

2. Cut bell peppers in half lengthwise. Remove and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Broil 15 minutes or until blackened. Place pepper halves in a zip-top plastic bag; seal. Let stand 15 minutes. Peel and chop peppers.

3. Heat a Dutch oven over medium-low heat. Add oil to pan; swirl to coat. Add onion; cook 15 minutes, stirring occasionally. Stir in cumin and next 4 ingredients (through garlic); cook 2 minutes, stirring frequently. Add bell peppers, broth, squash, and tomatoes; bring to a simmer. Cook 20 minutes, stirring occasionally. Add beans; simmer 25 minutes or until slightly thick, stirring occasionally. Sprinkle with green onions if using.  

Water your body!

Are you drinking enough fluids?  How many of us have jobs where we do not have enough time to run to the restroom?  Be careful to not succumb to drinking enough fluids, as it helps us remove harmful wastes and toxins.  Water really is the foundation of life!  Being dehydrated can zap our energy and give us headaches.  Thirst is also often mistaken for hunger, and therefore if we are dehydrated we may think we're hungry, possibly taking in food calories.   No, not everyone needs exactly 8 glasses of water each day.  While the 8 glasses per day is not right for everyone, keeping hydrated will help deliver essential nutrients where your body needs them most.  The amount of fluids we need vary depending on activity level, environment, health condition and age, however a good rule of thumb is drinking half your weight in kilograms (divide your weight in pounds by 2.2) as ounces. Another rule of thumb is taking your calorie amount per day and turning this into mL of fluid.

I like to gage fluid intake by urine color.  If your urine looks like apple juice then it's very likely you need more fluids.  Aim for a light lemonade color instead of a darker color.  Keep in mind that some supplements (e.g.: B multivitamin) or medications can often alter this color if you take them regularly.  Need a reminder?  There are many free smartphone applications which remind us throughout the day to drink water.  Try them and see if this help should you need that extra push. 

What are the main differences in Nutritionist and Registered Dietitian?

I often am asked "are you a nutritionalist, a nutritionist, or whichever it is?"  Well, I must break this down slowly.  Let's take the term nutritionalist out of this question, as the correct term is nutritionist.  There are differences in Nutritionist and Registered Dietitian (RD) however.  

A Nutritionist is someone who has studied nutrition extensively and is an expert in the area of human nutrition.  In the United States, there is state by state regulation as to who can proclaim themselves a Nutritionist and practice within this area of science.   The use of dietitian and nutritionist is often used in a similar manner, however the terms are not interchangeable.  

The Registered Dietitian is a national credential,  legally denoting individuals who have a minimum of a Bachelor's degree in nutrition and/or dietetics and have successfully completed the 1200 supervised practice hours and completed the board examination set forth by the Commission on Dietetic Registration (CDR) and the Academy of Nutrition and Dietetics (AND).  Almost half RDs practicing have advanced degrees, and specialize in very specific areas of nutrition.  An RD is the only professional title who can legally provide Medical Nutrition Therapy (MNT) in the United States.  

The bottom line: all Registered Dietitians are nutritionists but not all nutritionists are RDs.  Be careful about who is providing you with your nutrition information!  While there are many people practicing wellness who have been formally educated in the area of nutrition, not all nutritionists have received enough to be the experts in their area.  In fact, many so-called "nutritionists"have little formal education or training in evidenced based nutrition practice.  

Whether you are seeking nutrition services in the Miami area or elsewhere, ask yourself "what specific education and experience does this individual hold that makes them qualified to provide nutrition recommendations to me?"  Also, you may want to take a look at how they practice.  For instance, do they push their use of nutrition products, such as supplements before providing information on food?  Do they recommend specific promises on weight loss or looks that seem unrealistic given the time-frame?  This will give you a good indicator about where they place their personal and business values.  Someone should be working to provide you services to improve your overall feeling of happiness and well-being.   

Summer is Here and Grilling is ON!!

Father's Day may be over but the grilling season has just begun!  This season add colorful vegetables and even fruits to your barbecue to add taste and added nutrition to your meals.  If you are going to grill red meats and poultry, use marinades or spice rubs.  Marinating has been shown to reduce cancerous compound formations by over 90%.  Find out the scoop at below for additional tips and recipes.

http://www.aicr.org/enews/may-2013/grilling-flavor-cancer-prevention.html


For your desserts, consider using grilled fruit.  It is a healthy and delicious alternative to baked goods and so easy to do.  Most fruits can cook in less than 15 minutes.  When grilling fruit, the natural sugars are extracted to the surface and caramelize, lending a richness that often produces its own syrup.  Try using a liqueur (like grand marnier or brandy) or juice and light butter combination for added crispiness and texture.

Grilled Mixed Fruit (Serves 6)

2 ripe bananas

2 ripe peaches

1-pound container of strawberries

3 tbsp light butter or margarine

Tablespoon of sugar

Peel the bananas. Rinse the peaches and strawberries; pat dry. Slice the peaches into quarters (make sure they are big enough to put straight on the grill). Cut off tops of the strawberries.

Place the strawberries on aluminum foil. Sprinkle with sugar and wrap. Put some butter on each banana and on each peach slice.

Place all of the fruit on the grill. Monitor the fire. If the flames get too high, place cover on the grill. Cook until there are visible grill marks or black crisps. Depending on the heat, do not cook longer than 15 minutes.

Bananas take the least amount of time and are usually done in about 10 minutes. Strawberries take the longest. Remove fruit as soon as it's done. Cover until ready to serve.

Quote of the day

"You can't expect to look like a million bucks if you eat from the dollar menu" -unknown

Happy Cinco de Mayo!

Happy Cinco de Mayo! Between your drinks this weekend have some seltzer or water with citrus slices to help reduce calories consumed, keep you hydrated, and keep you on track of making the best choice possible.

Try these which are lower in calories and fat.  Be careful not to over do it!

Better drink choices for Cinco de Mayo