White Turkey Chili

by | Oct 9, 2022 | Recipe Corner

It’s Chilly (Chili) Weather!

Now that the weather is getting chillier, it’s a great time for Chili don’t you think?

I’m not sure about you, but I tend to buy ground turkey over ground beef due to health reasons.  Well, the other night I had ground turkey in my refrigerator and wasn’t sure what to do with it.  I could put it in tomato sauce, fix turkey tacos or, regular turkey chili.  I thought turkey chili sounded good but I didn’t want the regular kind with red or kidney beans so I searched the internet and came across a White Turkey Chili on Eatting Well.

 

White Turkey Chili

 

Ingredients

3 Tablespoons extra-virgin olive oil or canola oil 4 teaspoons ground cumin
1 pound 93%-lean ground turkey ½ teaspoon ground coriander
1 large onion, diced ½ teaspoon white pepper*
4 cloves garlic, minced ¼ teaspoon salt
2 medium zucchini, diced (about 3 1/2 cups) 2 15-ounce cans no-salt added white beans, rinsed
1/2 cup bulgur 2 4-ounce can green chilles, mild or hot*
2 tablespoons dried oregano 4 cups reduced- sodium chicken broth

*I used regular black pepper and mild chilles.

Directions

  1. Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring and breaking up the meat with a wooden spoon, until the meat is no longer pink, 3 to 5 minutes.
  2. Add zucchini and cook, stirring occasionally, until the zucchini is starting to soften, 5 to 7 minutes.
  3. Add bulgur, oregano, cumin, coriander, white pepper and salt and cook, stirring, until aromatic, 30 seconds to 1 minute.
  4. Stir in white beans and chiles, then pour in broth; bring to a boil.
  5. Reduce heat to a simmer, partially cover the pot and cook, stirring occasionally, until the liquid is reduced and thickened and the bulgur is tender, about 50 minutes.

Tips

Cover and refrgerate for up to 3 days or freeze for up to 3 months.

Nutrition facts

1 12 cups: 350 calories; protein 28.2g; carbohydrates 38.1g; dietary fiber 10.1g; sugars 4g; fat 14g; saturated fat 2.7g; cholesterol 43.3mg; vitamin a iu 215.9IU; vitamin c 28.4mg; folate 146.1mcg; calcium 131.2mg; iron 4.9mg; magnesium 41.2mg; potassium 999.5mg; sodium 595.6mg; thiamin 0.1mg.

Exchanges: 1 1/2 starch, 1 vegetable, 2 medium-fat meet, 1 1/2 fat

6 Stages of Change and our Emotions

by | Oct 7, 2022 | Fee Offer

Why are making lifestyle changes such as eating healthy, losing weight, or being more active so hard? We usually know what we need to do, right?

So why don’t we do it?

Typically, because we don’t really understand the process of personal change, the steps change involves and the ups and downs that we’ll experience—and that might derail us if we’re unaware. If we can understand the elements of change, stages of change, emotional stages, and ways to work through each stage, we can better and more readily achieve our health and wellness goals.

The Three Most Important Elements in Changing a Behavior

Let’s look first at the three most important elements in successfully changing a behavior:

  • Readiness to change: Do you have the resources and knowledge to make a lasting change successfully? Are you mentally ready for the change? What prompted you to make a change (being overweight, feeling tired, not sleeping, medical conditions)?
  • Barriers to change: Is anything preventing you from changing? Lack of support? Accountability?
  • Likelihood of relapse: What might trigger a return to a former behavior?

The Six Stages of Change

According to James Prochaska’s and Carlo DiClemente’s Stages of Change Model, there are six stages we all go through when we need or want to make a change: precontemplation, contemplation, preparation, action, maintenance, and relapse. There’s an emotional cycle we all go through as well as we attempt change. According to Don Kelly’s and Daryl Conner’s Emotional Cycle of Change, there are five stages you move through emotionally when changing behavior: uninformed optimism, informed pessimism, valley of despair, informed optimism, and success and fulfillment.

To successfully change a behavior, it’s important to try new techniques and find ways to stay motivated. Change occurs gradually, and relapses do happen. People are unwilling or resistant to change during the early stages, but then they eventually develop a proactive and committed approach to changing a behavior—as you know, change isn’t easy and requires a gradual progression of small steps toward a goal.

Let’s look at each of these stages in detail.

PRECONTEMPLATION

In this first stage, we tend to be in denial, not considering or sometimes even ignoring the problem. We claim that our behavior isn’t a problem and we either are under-informed about the consequences of the behavior or may not understand that the behavior is damaging.

If you’re in this stage, you may believe you don’t have any control over your behavior, so you stay in your current state. Have you ever tried to change this behavior in the past? How do you recognize that you have a problem? What would have to happen for you to consider your behavior a problem? To answer these questions, rethink your behavior, analyze yourself and your actions, and assess the risks of the current behavior.

CONTEMPLATION

In the second stage, we may have conflicting emotions or perhaps we’re ambivalent. This could potentially be a roller coaster of emotion. Based on Kelly’s and Conner’s model, we may go through uninformed optimism followed by uninformed pessimism.

During uninformed optimism, we may feel very excited and positive about losing that weight. We may imagine the benefits of having more energy, sleeping better or fitting into those jeans in the back of the closet. However, we haven’t experienced any of the costs. We may see all the benefits of change and none of the downside. We may brainstorm and strategize for the future.

During uninformed pessimism, we learn the reality of what it takes to change. We become more and more aware of the potential benefits of making a change, but the costs tend to stand out even more. We realize we must put forth the effort and commit the time to our goal. Here, the benefits don’t seem as real, important, or immediate, and the costs of the change is apparent. We may question if the change is worth the effort, and even start looking for reasons to abandon the effort.

There’s potential conflict in this stage, which may create a strong sense of ambivalence about changing. You may begin to view change as a process of giving something up rather than a means of gaining emotional, mental, or physical benefits. Ask yourself: Why do I want to change? Is there anything preventing me from changing? What are some things that could help me make this change?

Weigh the pros and cons of behavior change, confirm your readiness and ability to change, and identify the barriers to the change you’re seeking. Because of this uncertainty, the contemplation stage of change can last months or even years.

PREPARATION

During the third stage, we begin making small changes to prepare for a larger life change. For example, if the goal is losing weight, we may start with walking 15 minutes a day or eating a vegetable or fruit at every meal or reading the food labels in the grocery store to avoid too much added sugar or sodium. Or we may take some sort of direct action like joining a health club, hiring a personal trainer, or signing on with a health and wellness coach.

In the preparation stage, you can take specific steps to improve your chances of successfully making a lasting lifestyle change: Gather as much information as you can about ways to change your behavior. Prepare a list of motivating statements. Write down your goals. Find resources such as support groups, or friends who can offer advice and encouragement and help you stay accountable.

ACTION

Action is the fourth stage. We’re doing it, taking the steps toward our goal and seeing the changes brought on with the new behavior.

If you’re in this stage, congratulate and reward yourself for all the positive steps you’re taking!

Reinforcement and social support are extremely important in helping you maintain positive steps toward change. Take the time to periodically review your motivations, resources, and progress to refresh your commitment to your goal and to your belief in your ability to achieve it.

MAINTENANCE

In the fifth stage, we’ve mastered our new behavior. We’re avoiding temptation and keeping up with our new, changed behaviors, continuing to replace old habits with more positive actions.

During this stage you have informed optimism. The possibility of success increases as you are back in a positive emotional zone. The benefits of your actions are starting to bear fruit and the cost of change is feeling worth it. Reward yourself when you can avoid a relapse—the key at this point is avoid stopping and keep going. You also experience a feeling of success and fulfillment from the benefits of your new behaviors while the cost of change now feels worth it. Actions that were once difficult and uncomfortable become routine. You may investigate developing coping strategies for temptation and, of course, remember to reward yourself.

At this point, you become more assured that you can continue your change. But if you do falter, don’t be too hard on yourself or give up—instead, remind yourself that it was just a minor setback.

You’re doing a good job!

RELAPSE

The final stage of change is Relapse. This is the lowest point of the emotional cycle and is when many people give up. When we happen to relapse—which almost everyone does at some point—we may feel disappointed and frustrated and experience feelings of failure. However, the key to success is to not let these setbacks undermine our self-confidence.

If you lapse back to an old behavior, take a hard look at why it happened. What triggered the relapse? What can you do to avoid these triggers in the future? While relapses can be difficult, the best solution is to start again with the preparation, action, or maintenance stages of behavior change.

Worse still, quitting here takes us all the way back to stage one—starting all over again. This is the point where you may experience what Kelly and Conner label as The Valley of Despair, where you feel the pain of change as the benefits seem to have moved far away once again. The quickest way to end the discomfort is to quit and go back to the way you did things before the change was introduced—the past may not seem so bad at this stage.

But you will be able to persevere.

If you know why you’re making the change and have a compelling future vision of what you want to achieve, simply reassess your resources and techniques. Reaffirm your motivation, plan of action, and commitment to your goals. Learn from your experience and make plans for how you’ll deal with any future setback.

A Lot of Effort, But Worth It

It’s not easy to make a major change and make it stick.

Resolutions fail when the proper preparation and actions aren’t taken. By approaching a goal with an understanding of how to best prepare, act, and maintain a new behavior, you’ll be more likely to succeed at keeping your resolution.

Sometimes, You Just Need a Little Help

Have you been unsuccessful sticking to your health and wellness goals? What do you think is holding you back? Lack of support? Feeling overwhelmed? Difficulty in holding yourself accountable or thinking you can’t do it?

If so please reach out to me to set up a wellness audit to explore what’s holding you back and discuss how we can work together so you can fit into those jeans, feel more energized, sleep better, and learn the tools to help you become a happier, healthier you!

10 Nutrition Myths Debunked

by | Oct 7, 2022 | Uncategorized

How are you supposed to eat healthy with all the misleading information? Well, with the help from the Mayo Clinic, I am going to address 10 nutrition myths and set things straight.

 

  • Eating healthy is too expensive

It may take some planning and time in the kitchen but eating healthy on a budget is possible. Try these ideas:

  • Plan meals and snacks around sales when putting together a shopping list
  • Stock up on seasonal vegetables and fruits as well as staples, such as brown rice, whole-wheat pasta, dried beans and lentils-especially when they are on sale
  • Consider buying frozen or canned fruits and vegetables as an alternative to fresh produce
  • Sign-up for your grocery store rewards

 

  • Everyone should follow a gluten-free diet

Not necessarily.  Unless you have celiac disease or gluten intolerance, you don’t need to avoid gluten. Gluten is the protein found in wheat, barley, and rye. Whole-wheat products have great nutritional benefits, including essential B vitamins and fiber. PLEASE NOTE: Be mindful when manufacturers remove gluten, as more sugar, salt, or refined starches often are added to make up the difference in flavor and texture.

 

  • Use unrefined sugars, such as honey, maple syrup or coconut sugar in place of white table sugar

Sugar is sugar. Although unrefined sugar options may contain a small number of vitamins and minerals, the advantage in minimal. They are still considered added sugar and contribute to the recommended daily limit on added sugar which is less than 10% of total calories.

 

  • Full-fat products equal weight gain

The fat-free and low-fat diet trend is outdated. Fat has beneficial functions, like protecting our organs, maintaining cell membranes, promoting growth and development, and absorbing essential vitamins. Be aware that fats aren’t created equal though. Choose heart-healthy unsaturated fats, such as olive and canola oil, nuts, nut butters and avocados over those that are high in saturated and trans fats, such as fatty meats and high-fat dairy products.

 

  • Avoid carbs if you want to lose weight

Low-carb fad diets give carbohydrates-fruit and whole grains included-a bad reputation. People who followed this diet have had success with weight loss, but anytime someone eliminates highly processed carbohydrates, such as chips, cookies, white bread, and potatoes smothered in butter and gravy, the same results would be expected. A diet that eliminates an entire food group (and all its vital nutrients) is a red flag.

 

 

 

  • A detox will clean toxins out of the body

There’s little evidence that dietary cleanses help. You don’t need to purchase a product to cleanse your body. Your liver, kidneys and gastrointestinal tract do a good job of detoxing it every day. If you’re looking to rejuvenate your body, focus on eating more whole foods, drinking water, and removing highly processed foods from your diet.

 

  • You shouldn’t eat anything after 7 pm

While late night snacking can lead to weight gain or prevent weight loss, it’s not because of the time on the clock. Instead, it’s about why you’re eating. It is common to reach for food for reasons other than physical hunger in the evening, whether it be a habit, boredom, or craving. Be mindful about what you eat more so than when you eat.

 

  • Certain foods, such as grapefruit, cayenne pepper or vinegar, can burn fat

Unfortunately, no foods burn fat, make you lose weight faster or increase your metabolism enough to affect weight loss. Diets that focus on single foods are restrictive and lack nutrients the body needs. They’re also unsustainable. Any weight loss that may occur is a result of calorie restriction, and weight will likely come back once you discontinue.

 

  • The best way to decrease your sodium intake is to stop using the saltshaker

The 2020 to 2025 Dietary Guidelines for Americans recommends having no more than 2,300 milligrams of sodium per day. The average American consumes 3,400 milligrams of sodium per day. The problem isn’t as easy as taking the saltshaker off the table, though. Much of the excess sodium that Americans consume from their diet comes from the salts added to processed, ready-to-eat foods and restaurant meals. Limit the processed foods and enjoy fresher, home-cooked meals.

 

  • Low-fat or fat-free products are healthier choices

Many products labeled low-fat or fat-free contain added sugar or sodium to make up for the loss of flavor when removing or reducing fat; always look at their Nutrition Facts labels. In addition, fat helps with satiety, making our feel fuller longer. Choosing a fat-free product to reduce calories can backfire, as you may find ourselves snacking soon after.

 

To summarize, it’s best to eat a variety of fruits, vegetables, lean protein, whole grains and healthy fats.  Take a few minutes while you are in the grocery store to read the labels and pay attention to sodium, fat and especially added sugars.

 

 

 

Spaghetti Squash Casserole Bake

by | Oct 7, 2022 | Recipe Corner

Are You Ready for Fall?

In my research to see what fruits and vegetables are in season, Winter Squash caught my eye. I have never fixed Squash so I thought I would make this an adventure. There are many varieties of Winter Squash, Buttercup, Delicata, Dumpling Squash, Kabocha Squash, Butternut, and Spaghetti. I landed on Spaghetti. Spaghetti Squash is light in color and when you rake over the cooked flash with a fork it resembles pasta. Sounds fun, right?

Winter Squash is harvested in autumn before a hard frost and stored for later. There are a few ways you can store Winter Squash. One is in a cool dark and dry spot where is stays good for at least a month or longer. You can cut up Squash and put it in a tightly covered container and refrigerate for up to five days. You can also freeze raw Squash for up to six months. You will have to cube it first, then freeze it in a single layer on a rim sheet tray and then transfer to a freezer safe container once frozen.

The next step in my adventure was to search for recipes. There was one that appealed to me from Taste of Home. It was Spaghetti Squash Casserole Bake. I liked it because I was able to fix it the night before and it was healthy due to the addition of other vegetables. It turned out really good. My sister and I both enjoyed it! I paired it with baked Chicken Breasts but, you can also have it by itself. Vegetarians would enjoy it as well because of all the vegies!

There are different ways of cooking Squash. it is great roasted then stuffed, boiled and pureed for soup or you can incorporate it in risotto, stir fried, braised or use it as a filling for ravioli. You can also put it in salads and in addition, you can roast the seeds.

Squash is a great source of disease fighting antioxidants that protect against cataracts, stroke, and it is rich in vitamin A, B-6, C, potassium, and fiber. It also has some heart healthy omega-3 fatty acids.

Fun fact, it is believed that Christopher Columbus brought Squash to Europe. That canned orange stuff that so often becomes pumpkin pie at Thanksgiving. It is probably Butternut Squash!

 

Spaghetti Squash Casserole Bake

 

Ingredients

1 medium Spaghetti Squash (about 8 inches long) 1 teaspoon dried basil
1 tablespoon butter ½ teaspoon dried Oregano
½ pound sliced fresh mushrooms ½ teaspoon salt
1 large onion, chopped ¼ teaspoon dried Thyme
2 garlic cloves, minced ¼ teaspoon pepper
2 medium tomatoes, chopped * 1 cup dry breadcrumbs *
1 cup Ricotta Cheese ¼ cup fresh Parsley *
¼ cup grated Parmesan Cheese

*I used diced drained canned tomatoes, Panko Breadcrumbs, and dried Parsley.

Directions

  1. Cut the Squash in half lengthwise and scoop out the seeds. Place Squash cut side down, in a baking dish. Add 1/2 in. water and cover tightly with foil. Bake at 375 degrees until squash can be easily pierced with a fork, 20 to 30 minutes.
  2. Meanwhile, melt butter in a large skillet. Add the mushrooms, onion, garlic, basil, oregano, salt, thyme, and pepper; sauté until onion is tender. Add tomatoes; cook until most of the liquid has evaporated. Set aside.
  3. Scoop out the flesh of the squash, separating strands with a fork. Combined the flesh, tomato mixture, breadcrumbs, ricotta cheese and parsley.
  4. Transfer to a greased 2-quart baking dish. Sprinkle with Parmesan cheese. Bake, uncovered, at 375 degrees until heated through and top is golden brown, about 40 minutes.

Nutrition facts

3/4 cup: 263 calories, 9 grams fat (5 grams saturated fat end of parentheses, 24 mg cholesterol, 428 mg sodium, 37g carbohydrate (6g sugars, 5g fiber), 12g protein.