By: Kindy Peaslee, Registered Dietitian
A new spring season is here – you made the resolve earlier this year to get off the diet rollercoaster, stop weighing yourself and stay steady on your new journey towards wellness in 2012…..NOW WHAT?
Here are a few simple nutrition strategies will help you keep going to maintain a healthy lifestyle all year long.
- Start out by eating a healthy breakfast every day. By eating a hearty whole-grain and fruity breakfast, you can actually meet about 2/3 of your fiber requirements for the day. Stay away from a typical high-refined breakfast that leaves you hungry an hour later. Instead choose a whole-wheat bagel (or toast), fresh fruit or a ruggedly fiber cereal. Add a good source of high protein such as a fruit smoothie or vegetable omelet to the mix.
- For the remainder of the day, choose fruits, vegetables, and whole grains as the base of your diet. When was the last time you tried a new fruit or vegetable? A serving size of fruits or vegetables is smaller than you think. Your goal should be to eat a minimum of five to ten servings a day.
- Eat only when you are hungry. Start improving your listening skills by nourishing your body before you are ravenous and stop eating when you feel full. When your body is fueled properly, your hunger will be satisfied. Two large meals stretched out into three-to-five smaller meals will help promote healthy weight loss.
- Drink liquids before you feel thirsty. Keep your body hydrated with at least eight to ten glasses of water each day. Water keeps your body systems in peak condition, and is particularly important when your physical activity level is increased from moderate or vigorous.
Effective weight management is not an obstacle, but an opportunity to take care of your body during all stages of life. So, get up for the wellness challenge with positive energy and creativity!
Vegetable Alfredo Sauce
Yield: 3-4 cups sauce
1 cup broccoli florets
1 cup diced carrots
1 cup fresh mushrooms, sliced
1-2 cloves garlic, minced
2 tbsp butter or margarine
1 cup evaporated milk
1 cup 2% cottage cheese, pureed until smooth
1/8 tsp pepper
1/4 cup fresh parsley, chopped
1 cup Parmesan cheese, grated
1. Steam broccoli and carrots until tender but still crisp.
2. Sauté mushrooms and garlic in 1 tbsp butter until tender in a heavy saucepan. Set vegetables aside.
3. Using the same saucepan, melt 1 tbsp butter; add milk, and heat until very hot but not boiling.
4. Add salt, pepper, parsley, Parmesan cheese, mushrooms, garlic, broccoli, and carrots to the cream mixture.
5. Heat on medium high heat, stirring constantly, until the sauce is heated through and is the desired consistency.
6. Serve over your favorite pasta.
Source: Tailoring Your Taste, by Linda Omichinski and Heather Wiebe Hildebrand
About the Author: Kindy Peaslee is a Registered Dietitian from Saratoga Springs, NY. Sign up to receive free healthy recipes at www.healthy-kid-recipes.com and learn more about natural eating and living products at www.kindycreek.com.
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