January 2003

Happy New Year!
I hope this newsletter finds you in good health and happiness. I also hope the holiday season didn't have you too indulgent! If so, now is a good time to get back on track and make some resolutions for a healthy lifestyle. Although many believe New Years' resolutions to be clichéd, January can be an ideal time to get started on a fresh nutrition program. In this newsletter, I have included some helpful nutrition tips to guide you through the New Year. I will continue to provide you with tips in the coming months to help keep your resolutions alive. You will also find two recipes that are both "diet-friendly" and delicious, to help get you through this long cold month. Enjoy!

January Nutrition Tips: A "Healthy Start" to 2003

Soothing Soups: During these cold months, soups are a great way to not only warm up, but also fill up on low-calorie meals. Choose broth-based soups, like chicken or tomato soup. They make a great snack or small meal. For a heartier alternative, look for turkey or vegetarian chili. You will find them quite filling and satisfying, without too many calories. Just beware of "cream-based" soups, like many types of chowders that may be packed with saturated fat and are typically high in calories. If unsure, ask if the soup is made with cream.

Don't drink your calories... eat them! If you watch your weight, you should be on the lookout for high calorie and high sugar beverages. Even 100% fruit juice, packed with lots of great vitamins and minerals, can give you much more sugar than you bargained for. Instead, choose water, flavored seltzer, vegetable juice or skim milk. Save soda for a once in a while treat, and choose fresh fruit over high calorie fruit juice. Fresh fruit provides loads of fiber and much less sugar. Breakfast Blunder: Your morning bagel may be hurting you more than you realize. One bagel with cream cheese has the same number of calories as 3 Krispy Krème donuts - bringing both to very high calorie breakfasts! If you simply cannot live without the taste of your morning bagel, then try to eat only half of the bagel. It will save you many empty calories (omitting 1?2 of your morning bagel can result in an 18 pound weight loss over the course of the year!). Alternatively, scoop out the inside of the bagel, thus reducing many empty calories from starch.

Slow and Steady Wins the Race: Remember that it can take just as long to lose weight as it took to put it on in the first place. When embarking on a weight loss or exercise program, be patient. True success requires time and commitment to see results. Your best strategy is to keep a food journal and use objective monitors to track your progress, such as weighing-in on a weekly basis.

Cold Weather Comforts- Soothing Recipes for Cold Winter Days

Puree of Vegetable Soup
This soup is very low in calories and is extremely satisfying. Try adding chicken or grated cheese to make it a complete meal.

Ingredients:
4 cups chicken or vegetable stock (or bullion)
1 large white onion, diced
3 large zucchini, sliced in 1 inch rounds
2 large carrots, sliced in 1 inch rounds
Salt & Pepper

In a large (~8-quart) stockpot, bring 4 cups of chicken broth to a simmer. (Or 4 cups of hot water with bullion cubes). To the broth, add the onion, zucchini, and carrots and let vegetables/broth mixture simmer for about 15-20 minutes (until all vegetables are soft). Turn off heat and let soup cool for about 20 minutes. Blend broth/vegetable mixture in a food processor or blender. Heat and serve. Add salt and pepper to taste. Should make about 5 generous 1-cup servings.

Nutrition Information (per serving)
53 calories
11 grams carbohydrate
3 grams fiber
0.5 grams fat
2 grams protein

Turkey or Chicken Chili
This chili hits the spot on a cold winter day. You can freeze it in individual portions and easily heat and serve for a quick and healthy weekday dinner.

Ingredients:
2 tbsp olive oil
2 large white onions, roughly chopped
2 cloves garlic, minced
3 tbsp chili powder
2 tbsp cumin
1 tbsp oregano
1 tsp cayenne pepper
3 bell peppers, diced (assorted colors)
1-28 ounce can of diced stewed tomatoes
3-4 tbsp of ketchup
1-16 oz can of rinsed beans (either kidney or white beans)
1 pound of ground white meat turkey or cubed chicken breast (cut into 1 inch cubes)

In a very large sauté pan heat 1-2 tbsp of olive oil over medium heat, add chopped onions, and cook till translucent (~8-10 minutes). Add minced garlic and cook 1 additional minute. Add spices: chili powder, cumin, oregano, cayenne pepper, (or a pre-made chili spice mix from the supermarket) and stir until spices are mixed well with the onion/garlic mixture. Next, add bell peppers, and cook until just soft, about 12 minutes (sometimes I'll add mushrooms, zucchini or other veggies as well). Add the tomatoes and their juice, as well as the ketchup. Mix well and let simmer for about 25 minutes, season to taste with more spices and salt/pepper. Then add 1-16 oz can of rinsed beans (either kidney or white beans). Let simmer 5 more minutes. Meanwhile, in a separate pan, cook 1 pound of ground turkey or cubed poached chicken until done (use a non-stick skillet with some cooking spray). Lastly, add chicken/turkey to chili. Heat and serve. Should make about 8-10 generous 1 1?2 cup servings.

Nutrition Information (per serving) 235 calories
23 grams carbohydrate
6 grams fiber
7 grams fat
20 grams protein

Once again, I hope the holiday season has been a special time for you and those around you. I wish you the best for the New Year, and I hope it brings continued good health to all. Please feel free to contact me with any questions and/or concerns. I look forward to hearing from you.

All the best,
Sara
Sara Ryba Nutrition

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