Day to day choices....

There is a four letter word that I have been trying to avoid using over the past few months - DIET.  It's a dirty word but somebody has to use it.  For me, it's such a short-term word trying to achieve a long-term goal.  Plus, it's not about losing weight but making a lifestyle change that will get me healthy and assist in me living for another 75 years at least!

My Pastor has said many times...change your mind, change your life.  Many times people begin diets only to fail just as soon as they start due to the one thing they lack to change - their mindset.  Even if you have accomplished losing weight, how do you work to maintain it?  It's all in your mindset.  

What thoughts or behaviors have you NOT worked on or tackled to help you reach and maintain your goals?  Not only your weight goals, but lifetime goals that you have set for yourself.  A friend shared a quote with me from Mike Murdock's The One-Minute Businessman's Devotional, "The secret of your future is hidden in your daily routine." What you choose to do on a daily basis can either help or hurt your future.  

It's not too late.  Studies show that it takes 21 days to form a new habit.  Are you up for the challenge?  Don't let the holiday season be an excuse for not finishing 2011 strong.  

My daily routine has definitely changed over the past 3 months.  I had to renew my mind to some new habits in a little area called EATING.  I now make sure that one of my meals for the day has a protein and "real food" carb (nothing processed) helping to stabilize my blood sugar and boosting my metabolism, while another one of meals for the day includes at least one leafy vegetable.  This now allows me to enjoy (but not overeat and go over board) when I visit all of the holiday parties that are on my schedule for the next 4 weeks.  It's about making a conscious decision to eat healthy.  

For Lunch try making this delicious, nutritious salad: 

Roasted Sweet Potato and Black Bean Salad (compliments of Georgia Downward at SELF):

Ingredients 

Vegetable oil cooking spray
2 large sweet potatoes (about 1 1/2 pounds), peeled and cut into 1-inch pieces
1 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper, divided
1/4 cup fresh lime juice, plus wedges for garnish
1 tablespoon balsamic vinegar
1 tablespoon finely chopped garlic
1 can (15 ounces) black beans, rinsed and drained (make sure to get the low-sodium beans)
1 cup halved cherry tomatoes
1/2 cup thinly sliced orange or red bell pepper
1/2 cup thinly sliced scallions
1/3 cup chopped fresh mint
4 cups baby arugula and spinach

 

Preparation

Heat oven to 375°. On a baking sheet coated with cooking spray, place potatoes in a layer; sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Bake until tender, 15 minutes; let cool.  In a bowl, whisk juice, vinegar, garlic, remaining 1/2 teaspoon salt and remaining 1/4 teaspoon pepper. Add potatoes, beans, tomatoes, bell pepper, scallions and mint; toss; serve over arugula, and garnish with lime wedges. 

Nutritional Information:  283 calories, 2 grams fat, 0 grams saturated fat, 58 grams carbohydrate, 14 grams fiber, 11 grams protein

 

Black beans are a tasty non-meat source of iron, which is key to high energy and strong immunity. 

or for dinner try this quick and easy recipe: 

Cajun Tilapia with Broccoli and Brown Rice (compliments of Whole Foods Market)

Ingredients

2 cups low sodium vegetable broth, divided
1 small onion, chopped
1 small red bell pepper, chopped
1½ teaspoons salt-free Cajun seasoning, divided
1 cup uncooked brown rice
3 cups small broccoli florets
3 (4-ounce) tilapia fillets
1 large lime, cut in half

 

Preparation

Heat 1/4 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion, pepper and 1/2 teaspoon Cajun seasoning and cook about 3 minutes or until onion is beginning to soften. Stir in rice and cook 30 seconds. Add remaining 1 3/4 cups broth and heat to a boil. Reduce heat to low, cover and simmer until liquid is absorbed, about 30 minutes. 

Meanwhile, preheat oven to 450°F. Place tilapia on a parchment paper-lined baking sheet and sprinkle with remaining 1 teaspoon Cajun seasoning. Bake tilapia 8 to 9 minutes or until flesh is opaque. 

About 15 minutes before rice is done, place broccoli florets on top of cooking rice, replace lid and continue cooking. Remove from heat and let sit covered for 10 minutes then fluff rice with a fork and gently stir everything together. Squeeze 2 tablespoons juice from half of lime and stir into rice.  Flake tilapia into bite-sized pieces and serve over rice and broccoli mixture. Cut remaining half of lime into 4 wedges for squeezing over tilapia at the table.

 

Nutrition per serving : 190 calories (20 from fat), 2g total fat, 0.5g saturated fat, 45mg cholesterol, 130mg sodium, 22g total carbohydrate (4g dietary fiber, 3g sugar), 20g protein 

Now you have 2 great recipes that you can prepare for lunch or dinner, that way when you sneak a pig in a blanket into your tummy at your office holiday party, the damage won't be so bad! 

~Knife Out