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Archives for January 2021

Slim Down Your Super Bowl Menu

January 26, 2021 by Kelly Devine

Turkey Chili Recipe - NYT Cooking

Did you know the Super Bowl is America’s 2nd biggest food holiday??  (After Thanksgiving)! Below are some tips to slim down your apps and menu for the big game!

Watching the game at home?
– Use leaner meats such as lean ground beef or turkey versus higher fat ones like 80% ground beef, sausage and pepperoni
– Munch on pretzels, baked chips or Sunchips vs higher fat snacks and chips
– Use nonfat Greek yogurt or fat free sour cream in recipes for your favorite chip dip or use some garlic hummus instead of mayo, cream cheese or full fat cheese in dips.
– Choose veggie pizza instead of meat pizza to save on calories
– Bake your wings instead of buying breaded/fried ones
– Munch on some veggies with hummus or lower calorie dip to keep you from snacking on higher calorie foods the whole game

Turkey Chili
2 teaspoons olive oil
1 pound ground turkey or lean sirloin)
1 onion, chopped
2 cups water
1 (28 ounce) can canned crushed tomatoes
1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed (or black beans work great too)
1 tablespoon garlic, minced
2 tablespoons chili powder (more to taste)
1/2 teaspoon paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cayenne pepper (more to taste)
1/2 teaspoon ground cumin
1/2 teaspoon salt
1.Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.
2.Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Greek Yogurt Vegetable Dip

• 18-ounce container 2% Greek yogurt- Plain flavor
• 1 teaspoon garlic powder
• 1 teaspoon dried parsley
• 1 teaspoon dried dill
• ½ teaspoon kosher salt
• Fresh ground black pepper

What To Do
1. Mix and store in fridge. Serve with chopped veggies.
2. Sprinkle some green onions on top to add some pop!

~Kelly Devine Rickert
Registered Dietitian

Filed Under: Recipes Tagged With: Recipe, superbowl

Avoid These Diet Pitfalls in 2021!

January 20, 2021 by Kelly Devine

Looking to meet your 2021 goals?  Want to jump start that weight loss?  Here are some diet pitfalls I often see and how to avoid them.

Diet Pitfall #1: Skipping Meals
Skipping meals only leads to being more hungry later in the day which leads to overeating and loss of control in the evenings.  Start your day with breakfast, then try and eat something every 3-5 hours to maintain steady blood sugars.  Skipping meals or fasting does NOT equate to long term weight loss.

Diet Pitfall #2: Eating diet, sugar free or fat free foods all day
Real food will fill you up and satisfy you. Eating 4 sugar free Jellos will not.  Eat real, wholesome foods. Fruits, veggies, nuts, eggs, whole grains, protein, etc.  You will feel better, look better, have more energy and less cravings.

Diet Pitfall #3: Not exercising
You can lose weight by diet alone but it is very rare when someone can maintain long term weight loss without some exercise involved.  Get moving!!!  30 minutes a day for long term results.  You will have more energy, fit into your clothes better, and lose more inches with exercise AND diet vs. diet alone.

Diet Pitfall #4: Not drinking enough water/drinking diet pop or coffee all day.
Water is the BEST way to hydrate yourself. Add a slice of lemon, cucumber or sliced berries to flavor your water naturally.  Increasing the water will hydrate you better, give you longer lasting energy levels AND help you burn more calories when you work out.

Diet Pitfall #5: Jumping on the Fad Diet Bandwagon
If you want to make lifelong changes to your health and body, you need to start eating in a way that is realistic and able to be incorporated in your day to day routine.
Instead of starting the next fad diet, take a step back. What changes can you make that would get you that one step closer to losing 5 pounds?
Can you bring your lunch to work daily and 1-2 healthy snacks? Can you start walking on lunch breaks? Can you drink water instead of pop? can you start eating breakfast at home? Cutting portions at dinner?

~Kelly Devine Rickert, Registered Dietitian

Filed Under: Uncategorized

Moraine Valley Wellness 8 Week Nutrition Program

January 13, 2021 by Kelly Devine

Join our 8 week weight loss/nutrition program to jump-start your health and wellness goals in 2021!

Details:

  • Program starts on Wednesday February 3rd and will conclude Wednesday March 24th.
  • Weekly PowerPoint lessons, handouts, a meal plan provided
  • All classes will be on Webex at 11am every Wednesday. Classes will be recorded (up until the Q and A portion).
  • Participants will self weigh
  • Goal of the program is to lose 1-2 pounds per week and to focus on lifestyle changes.

Cost and Registration: FREE for MVCC benefit eligible employees

To register: https://forms.gle/bFw6Cb4NVxv2WF256

Any questions email me at devinerickertk@morainevalley.edu

Filed Under: Health Tagged With: program, weight loss, wellness

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