October 2017 Newsletter

14 tips for getting (and staying!) motivated to eat healthy!

  1. Set small, measurable goals that will help you get to your overall large goal. For instance – Eat 5 servings of fruit and vegetables a day, incorporate leafy green veggies into 3 meals a day, drink at least 68 ounces of water daily, etc.
  2. Keep a food and exercise journal. This is extremely helpful to track how much you’re eating – sometimes you don’t realize how many small bites here and there add up. You can do a hand-written journal or go digital and log your food/fitness from the computer or your smartphone. MyFitnessPal is a great resource for this.
  3. Crowd processed junk food out of your diet by adding in nutritious whole foods.
  4. Skip the pantry and head to the fridge. No one really keeps a lot of processed foods in their fridge because they’re usually self-stable. When looking for an afternoon snack I tend to stick with something from the fridge (non-fat greek yogurt, fruit, veggies with hummus, edmamae, etc.)
  5. Try new foods. Eating steamed broccoli and baked tofu every night can get old. Look for new healthy recipes online, in cookbooks or magazines so you don’t get bored with eating healthy.
  6. Enlist support from your friends and family.
  7. Team up with a friend and hold each other accountable for eating healthy.
  8. Eat something every 2-3 hours. This keeps your metabolism running and also makes sure you don’t get ravenous and end up eating whatever is in sight when you get home from work.
  9. Keep nutritious foods on hand and ready to eat. Preparation is the key to eating healthy! Having fresh vegetables and fruits, lean protein, healthy fats and smart carbs each week is super helpful for staying on track. Try to make big batches of roasted veggies and brown rice or quinoa at the beginning of the week so you have healthy foods in the fridge ready to go for quick lunches.
  10. Keep tempting foods that trigger you to overeat out of the house. Cereal, packaged trail mix, granola and other packaged foods. If the tempting foods are already in your house because someone else bought them, we’ve found that putting them away in a (high) cabinet is helpful. Out of sight, out of mind.
  11. Always bring a healthy snack with you when you leave the house for more than a couple hours. Apples, bananas, fruit and nut bars, homemade trail mix and carrots are super portable. And healthy bars like Larabar are always good in a pinch.
  12. Eat and enjoy your favorite foods in moderation. Deprivation tends to backfire so if you really want a treat, then eat and enjoy it.
  13. When going out to eat, look the at the menu for the restaurant online. Deciding beforehand what healthy option you’re going to get can be helpful so you’re not tempted by unhealthy options once you’re there.
  14. Don’t let one set-back keep you from working toward your goal. Don’t get down on yourself if you slip-up -just make sure your next meal is a healthy one!

Source: https://www.eatingbirdfood.com/14-tips-getting-and-staying-motivated-to-eat-healthy/

Top 9 ways to enjoy pumpkin!

Pumpkin Dessert. Mix ½ cup of pumpkin purée with ½ cup of vanilla soy milk, 1 teaspoon of vanilla extract, 2 teaspoons of maple syrup, and a pinch of nutmeg and/or cinnamon. Sautée over low to medium heat for 10 minutes until warm. Top your favorite low-fat frozen yogurt with the pumpkin spice sauce and enjoy.

Salad Topping. Add roasted pumpkin cubes to your favorite salad. Complement it with toasted pumpkin seeds and dried cranberries.


Pumpkin Parfait. Layer low-fat vanilla yogurt with pumpkin purée and low-fat granola for a quick and delicious snack. Mix a pinch of cinnamon and nutmeg with the purée to enhance the fall flavors.


Stuff it. Preheat oven to 350°F. Remove the top and seeds of a pumpkin. Mix diced apples, pineapple and raisins with cinnamon, nutmeg and brown sugar. Fill pumpkin with mixture, replace top and bake on a baking sheet for 1 hour. Scoop sides of pumpkin down into apple mixture. Serve and enjoy!


Pumpkin & Squash. Roast or sauté diced pumpkin with diced squash and/or sweet potatoes. Add a touch of cayenne for a fall fiesta!

Toast it! Mix pumpkin purée with a touch of pure maple syrup and a pinch of cinnamon. Spread mixture on whole-grain toast and enjoy!


Pumpkin Muffins. Replace apple sauce with pumpkin purée in your favorite apple-bran muffin recipe for a festive fall treat.


Shake it! Blend 1 cup of pumpkin purée with 1 cup of nonfat milk, 1 banana, 1 teaspoon of vanilla extract and 2 teaspoons of honey. Add ice cubes if desired and blend again. Sprinkle with nutmeg.


Pumpkin Seeds. Preheat oven to 350°F. Toss seeds with a drizzle of olive oil, salt, and pepper. Roast for 30 to 45 minutes, tossing every 10 minutes. Try spicing them up with cayenne or cinnamon and brown sugar!


Source: https://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-pumpkin

Healthy Transformations

Turkey Chili
Turkey Chili Soup

• 1 tsp garlic
• 1 ¾ oz turkey, lean ground
• 3 medium tomatoes
• ¼ cup tomato sauce
• ½ cup kidney beans
• ½ cup onion
• ½ cup bell pepper
• 1 tsp oil, high oleic safflower

Spices / Flavoring • ¼ tsp cumin
• ¼ tsp black pepper
• ¼ tsp cayenne pepper
• ¼ tsp chili powder

Preparation:In large saucepan, brown turkey and garlic. Drain off any excess fat. Add oil, tomato sauce, chopped onion, chopped pepper, chopped tomatoes, and beans. Add chili powder, cumin, salt, and cayenne pepper. Season to taste. Simmer for at least 30 minutes. Enjoy! 

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