New Year New You

 

Top 4 tips for weight loss in the New Year!

Tip #1 Learn your weight & BMI and set a weight goal.

Body Mass Index (BMI) is calculated from your height and weight. People with very high or very low BMI (http://www.cdc.gov/healthyweight/assessing/bmi/) are at greater health risk. Talk to your doctor or registered dietitian and set a weight goal together. 

 

Tip #2 Eat Less – You decide how!

Losing weight is a combination of eating healthy and exercise. You may choose to give up sugary desserts to help reduce calories. Or you may cut back on sugar-sweetened beverages (like sweet tea or soda). Or even simply eating smaller portions. Any method you choose, be committed and steadfast! 

 

Tip #3 Keep track of what you’re eating.

Studies show that tracking your meals, snacks, and drinks can help weight loss. Keeping track will give you an idea of your eating patterns. Start tracking your meals on MyFitnessPal or SuperTracker online and make an appointment with a registered dietitian to discuss areas for improvement.

 

Tip #4  Add activity! It burns calories.

Staying physically active can help you arrive and stay at a healthy weight. It makes sense– staying active helps you burn up some of the calories from foods. Most of us don’t do enough activity to make up for the food we eat. Make an appointment with a GSU personal trainer for some help in getting the extra burn!

*Weight Loss tips from Department of Health and Human Services. 2011

 

Enjoy this yummy and healthy Minestrone recipe to get your New Year started off right!

Ingredients: ·      1 sweet onion - medium diced ·      2 celery stalks - medium diced ·      3 carrots - medium diced ·      2 tablespoons olive oil ·      2 cloves garlic - finely chopped ·      (can use jarred) ·      2 cups fresh zucchini - medium diced (about 1 medium or 2 small) ·      2 cups green beans - cut in 1 inch pieces (can use frozen) ·      1 bell pepper - medium diced ·      (1) 28-ounce can crushed tomatoes ·      (2) 28-ounce cans of water (can use vegetable or chicken broth) ·      (1) 15-ounce can of cannellini beans ·      (1) 15-ounce can of chickpeas ·      ½ cup quinoa ·      2 cups kale - stems removed ·      1 teaspoon turmeric (optional) ·      1 teaspoon dried Italian seasoning ·      Pinch of red pepper flakes ·      Salt and pepper to taste ·      Garnish with parmesan to taste (optional) ·      Garnish with slivered basil or finely chopped rosemary

Directions: ·      Place a large stockpot over medium heat and add the onions, carrots and celery. ·      Cook for about 5 minutes or until softened. ·      Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color. ·      Add the zucchini and the green beans ·      Season with salt and pepper, add the turmeric, Italian seasoning, stir and cook for about 3 minutes. ·      Add the tomatoes and the water/broth, raise heat to high and bring to a boil. ·      Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes. ·      Add the quinoa and cover for 15 minutes. ·      Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender. ·      Grate in the parmesan, add the basil and serve. (or do this for individual servings). Nutritional Analysis: 290 calories, 1g saturated fat, 387mg sodium (https://www.supertracker.usda.gov/MyRecipe.aspx)