March 2003

Although we are still plagued with frigid weather in the Northeast, March will bring the beginning of spring, and more moderate temperatures (we hope!). Often referred to as the month that "Comes in like a lion and out like a lamb", it is a great time of year to get reacquainted with your nutrition and fitness resolutions. March is also "National Nutrition Month", the American Dietetic Association's annual campaign to inspire us to get back on track with healthy nutrition. This year's theme is "Healthy Eating, Healthy You". To learn more about National Nutrition Month, check out the ADA's web site at www.eatright.org. Also, on March 5, the American Cancer Society is starting a new campaign called "The Great American Weigh In". Modeled after the "The Great American Smoke Out", it has been created to heighten awareness of preventing and treating obesity. With up to one-third of cancer deaths attributed to poor nutrition and sedentary lifestyles, the ACS hopes this simple step of weighing in may motivate healthier eating and exercise habits.

In this month's newsletter, you'll find easy tips to rouse the "healthy you". You'll also find out how to make "walking for fitness" more interesting and how to enjoy St. Patrick's Day without going overboard on calories from alcohol! In the "Fresh at the Market" section, you will find out which produce to look for this month. From heart healthy mangos to St. Patrick's Day inspired cabbage, learning what's in season is one of the best ways to enjoy a wide variety of wholesome foods. Lastly, in this month's recipe section, I have included a light chicken dish that can be prepared for lunch or dinner. Enjoy!

March Nutrition Tips: Spring into Good Health

Spring in Your Step: Spring officially starts on March 20th, and with warm and sunny days within reach, it is the perfect time to start exercising outdoors. One easy way to get active is by walking. If you want to add more excitement to your walking regimen, you may consider a buying a pedometer. A pedometer is a simple device that clips onto your belt buckle and tracks the number of steps that you take. Walking 2,000 steps is roughly equal to 1 mile, or 20 city blocks. Most studies suggest that 10,000 steps a day helps with weight loss and is linked with other benefits including a lower percentage of body fat, reduced blood pressure and improved glucose tolerance tests. I know walking 10,000 steps daily (the equivalent of 5 miles) sounds overzealous, but you will be surprised at how close you may come with a few simple changes to your daily routine. If you're considering buying a pedometer, here are a few sites to check out: www.digiwalker.com, www.walk4life.com, and www.accusplit.com. Pedometers are not expensive (usually about $10-$50), and can help make this simple exercise more interesting and challenging, and best of all, can lead to a "healthier you".

Fresh at the Market:

Why not make your St. Patty's Day celebration a healthy affair by helping yourself to an extra serving of cabbage. Cabbage comes into season in March and contains powerful cancer-fighting compounds called indoles. At a mere 16 calories per half cup, you need not worry about portion size when it comes to eating cabbage! But, keep in mind that the traditional Irish meal of corned beef and cabbage tends to be high in saturated fat and sodium. To make this holiday meal healthier, eat only a small portion of lean corned beef and ask for extra cabbage. (A 6-ounce serving of corned beef has about 426 calories and 32 grams of fat. So be sure to load up on the cabbage not the corned beef!)

Sweet, juicy mangoes come into high season in March. Over the years, studies have revealed the potential benefits of diets high in beta-carotene, particularly against cardiovascular disease. Mangos are not only bursting with beta-carotene, but a 1/2 cup serving of fresh mango pieces provides a mere 54 calories, while providing 2g of fiber, and 23mg of vitamin C. As the weather warms up, start treating yourself to the juicy sweetness of mangoes tossed in salads, smoothies, or salsas.

St. Patty's Day Fare: Traditionally, St. Patrick's Day may be thought of as a day of "partying" and over-indulgence. Beer is abundant, and city streets are filled with "partiers" toting mugs of green beer. Did you ever wonder how a day of alcohol affects your waistline? Take a look at the chart below to help guide you through your festivities this year:

• Sam Adams: 12 fluid ozs. 180 calories 17 gms carb 0 grams of fat
• Budweiser: 12 fluid ozs. 145 calories 11 gms carb 0 grams of fat
• Bud Light: 12 fluid ozs. 113 calories 6.6 gms carb 0 grams of fat
• Michelob Ultra: 12 fluid ozs. 96 calories 2.5 gms carb 0 grams of fat
• Red Wine: 6 fluid ozs. 126 calories 2.5 grams carbs 0 grams of fat
• Vodka (1.5 ozs.) & Club Soda: 104 calories 0 grams carbs 0 grams of fat

100 calories/day can make a difference: Did you know that simply skipping that cookie or slice of bread daily could help you fight the battle of the bulge? According to the University of Colorado faculty member Dr. James Hill, you can slow down the effects of long-term weight gain by cutting out 100 calories per day. Dr. Hill suggests that 100 excess calories per day will cause a slow and steady weight gain, of about 2 pounds per year. To reduce your daily intake by 100 calories, try some of these ideas:

• Have an open-faced sandwich
• Hold the cheese OR mayo from your sandwich
• Reduce your serving of rice by 1/2 cup
• Have a glass of water instead of soda or juice
• Have a salad with your meal instead of a roll or a potato
• Skip 2 Oreos

Delicious Meals are Springing Up: Recipes for March 2003

Grilled Chicken Paillard (makes 2 servings)
Try this fabulous salad for lunch or dinner. With a short list of ingredients, and minimal prep work, you'll find yourself with a delicious, healthy meal!

Ingredients:
2 boneless, skinless chicken breasts, about 5-ounces each. Pounded to 1/4-1/2 inch thick
1-2 cloves of garlic
1 teaspoon Dijon mustard
2 tablespoons balsamic vinegar
2 tablespoons olive oil
1 tablespoon water
salt and pepper
4 cups pre-washed mesclun greens
1.5 ounces of goat cheese, sliced into 2 rounds
Non-stick cooking spray (i.e. Pam)

Directions:
In a food processor, combine all ingredients from the garlic to water. Blend until the mixture starts to thicken and then add salt and pepper to taste.

Place the 2 chicken breasts in a non-reactive bowl and add about 1/8 cup of the balsamic vinaigrette. Allow chicken to marinate for up to 1 hour at room temperature (not longer than 1 hour at room temp) or up to 4 hours in the refrigerator. Place the remaining vinaigrette in the refrigerator.

Heat a nonstick skillet over high heat. Spray with non-stick cooking spray. Remove the chicken breasts from the marinade, allowing as much marinade to be removed from the chicken as possible. Add the chicken breasts to the skillet, and reduce the heat to medium. Cook on each side for about 2-3 minutes, or until cook through.

Divide the salad greens onto 2 plates and place the goat cheese round on the side of the pile of greens. Top the greens with the warm chicken breast and drizzle with the remaining vinaigrette. Sprinkle with salt and pepper to taste.

Nutrition information per serving:
368 calories
39 grams of protein
7 grams of carbohydrate
2 grams of fiber
18 grams of fat

I hope that you are enjoying good health and happiness. Remember, it is never too late to revive your nutrition and fitness resolve. Within a week of making small changes, you will start to feel energized and healthy! As always, if you have any questions or concerns, please feel free to contact me.

All the best,

Sara
Sara Ryba Nutrition

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