The Wellness Spot — January 2013

Each month Cindy Silver, a Registered Dietitian, gives us a great tips to stay healthy. Read on to find out about some fun activities, recipes and other facts to keep you and your family healthy all year long!

It’s a New Year! So, Time for a Fresh Start!

I get excited every year when New Year’s Eve rolls around. It’s not so much for the parties, although I do enjoy spending the evening with family and friends. For me, New Year’s Eve is the day for everyone to think of the possibilities of a fresh start, a new beginning along with the new calendar year. As a registered dietitian, I am all about supporting resolutions related to choosing healthier foods, healthier meals, and a healthier grocery basket for a healthier kitchen. I hope you will make a fresh start this month for your personal well-being and energy level. For example, you could resolve to eat a fruit every morning as part of breakfast or to eat at least one vegetable with dinner. Keep your resolution simple, grab a buddy, and keep track of how you do. Happy New Year!

DASH Helps with Wellness & Weight Loss

There are hundreds of gimmicky diet books and websites out there. Please be passionate, yet reasonable when you choose a resource to guide you through your wellness-focused weight loss journey. The DASH Diet is a trusted resource, backed up by science and based on a wellness, not dieting approach. DASH began as a recommended eating plan for lowering high blood pressure. Not only does it work for high blood pressure, it is effective for sustainable weight loss and heart health, too. The DASH Eating Plan Guide includes a week’s worth of menus and recipes that can be used over-and-over. This online resource also includes a nice record keeping sheet, on page 26, and many other nuggets of credible information to help you succeed.

Healthy Breakfast – in a Bag!

No time for breakfast at home? Rather than skipping breakfast and feeling run-down and grumpy all morning, pack a simple breakfast in a bag. Then, try to eat within an hour of leaving the house.

Menu 1: Sandwich-style
Sliced hard boiled egg & avocado on rye bread with mustard
String Cheese

Menu 2: Picnic-style
Small Banana
Nut Butter (peanut, almond, cashew)
Whole wheat crackers

Note: Pack a spoon to eat the nut butter and yogurt

Kids’ Zumba for the New Year!

Have you ever tried Zumba as a fun way to exercise? Adults across America are enjoying the Latin beat, heart-health and just plain FUN of the Zumba craze. So, why not give kids the same opportunity to get fit as the New Year begins?

Here are 2 fun YouTube clips of kids doing Zumba: Clip 1. Clip 2.

Here is the website where you can find a local Zumba location, or look into buying a DVD for you and your kids.

Winter Recipes for a Healthy New Year!

When it’s cold outside, comfort food recipes warm us up and taste great. Here are 3 winners that are easy to make with grocery basics:

Chicken Rice Soup with Vegetables

Vegetable Lasagne

Please note: This lasagna recipe comes from a European source so here are 2 clues: passata is tomato puree and 170-190 degrees C. is the same as 375 degrees F.

Crock Pot Pulled Pork & Onions

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