The Incredible Egg!

I have never  been convinced that avoid eggs is the way to a better, healthier heart.  The egg may contain some cholesterol, but it also has at least 13 essential vitamins and minerals including vitamins D and E. Take a moment to think about an egg.  What is it?  The purpose of the egg is to incubate a chick.  To do so, there has to be a lot of nutrition in that little egg to help the chick grow.

Similar to how what type of fat you consume affects your health and body composition, the same is true for how chickens are fed.  To get the maximum amount of nutritional benefit choose eggs that are "Omega 3" such as Eggland's Best.  The chickens are fed a better diet which, in turn, changes the fat and nutrient compisition of the egg. 

According to "Use em Don't Lose Em."

-  Adding eggs to a weight loss diet regimen may help lower blood cholesterol versus those who ate egg substitutes

-   Many of the egg's nutrient are found in the yolk

-  High quality protein helps people who are trying to lose weight feel fuller longer and stay energized

For recipes and tips to incorporate eggs into your weekly diet visit www.eggnutritioncenter.org

To Your Health: Here are tips to reach your health goals

By Tina Musselman December 24, 2012 4:08PM

Although the New Year is generally a time of celebration and new beginnings, it also is a time for resolutions.

When making New Year’s resolutions, many people take an inventory of the past year, their current health or financial shortcomings and set goals to move forward. Resolutions declare that we will do better.

Take a moment to reflect on your past resolutions. How many were achieved? Have you had the same resolutions year after year?

Make the decision to stop the resolution cycle in 2013. Set goals that you can attain. Here are five ways to reach your 2013 goals:

Reset expectations

When setting goals, be sure they are attainable and realistic.

“Setting an unrealistic goal of losing 20 pounds per month will only set you up for failure” said Kelly Devine Rickert, Franciscan St. James outpatient dietitian and an Illinois Dietetic Association Media spokeswoman. “Try to break up that goal into a more realistic one such as, I will lose one pound per week.”

Similarly, if you have not exercised in a while, don’t expect to be able to squeeze in an hour of exercise seven days a week at the gym.

Instead, Rickert suggests you start off with two days a week for 30 minutes, and add in two classes a week to attend.

Set intermediate goals

An entire year is a very long time to wait to see if you have succeeded. It is important to
recognize small successes instead of waiting for one large pay off.

For weight loss, try to break up your goal into five or 10 pound increments, or start by doing five or 10 minutes of aerobic activity rather than get overwhelmed by too large a goal.

Stop trying and start doing

According to “How You Feel is Up to You,” saying I’ll try is “buying an insurance policy against failure.”

Trying often means that you are afraid you can’t do whatever it is you are attempting. To help you understand, right now try to get out of your chair. Can you do it? Of course not, you either get up or you don’t. The same applies for change. Do it or don’t; just stop “trying.”

Get rid of the guilt

You cannot guilt yourself into success. The first step to getting rid of guilt is to have the right expectations. Understand that today is only today. If you don’t do exactly what you had hoped today, it does not mean you failed. You do not have to be perfect, only a little better tomorrow than you were today.

Become accountable

Left to our own accord, the majority of us will put things off, delay or even rationalize why other tasks in life are more important than achieving our goals.

Rickert suggests making an exercise date once or twice a week with a friend so you don’t fall into the trap of putting off your exercise. Knowing that you have to meet someone just might be that extra boost of motivation to make it happen.

Stop making resolutions and start reaching your goals in 2013.

At Franciscan St. James Health outpatient nutrition, we not only specialize in nutrition, but also personal training and counseling.

Information about group classes or individual counseling is at (708) 679-2717.

Tina Musselman, a registered dietitian and certified clinical nutritionist, is Franciscan St. James Health’s program coordinator for bariatric surgery and outpatient nutrition.

Franciscan St. James is a member of the Southland Health Alliance.

For link to Southtown Star article click here

Saving money at grocery store

Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to save you money while nourishing your family!http://sm.eatright.org/moneytips

A trip to the grocery store may cost you a bit more these days. With rising prices and falling budgets, it's more challenging than ever to bring home the fixings for balanced meals. Saving money at the supermarket doesn't mean giving up nutritious foods, however. Here are some tips to save you money while nourishing your family.
Get into a Frugal Frame of Mind

1. Be healthier to be wealthier. Consider the money you'll save down the road by eating well today and teaching your family to make good food choices. Good nutrition means fewer days missed from work and school and fewer medical bills now and in the future.
2. Expect to spend a little extra time buying groceries – at least at first. Making lists, checking store flyers and comparing unit prices on packages take time. Give it a few weeks, and you'll get faster.

At Home

3. Keep a running grocery list. Each trip to the supermarket will cost you extra time and gas money. By keeping a list, you won't have to run out for single items. Plus, fewer trips to the grocery store means fewer impulse buys.
4. Cook more meals at home. You get to control the ingredients, and you won't have the labor costs involved with restaurant meals.  Low-fat milk at breakfast or snack time provides the nutrients your child needs.
5. Serve appropriate portions, especially with higher-priced items like meats and cheeses. Save money and take care of your waist by not overeating. Stretch chicken breast by cutting them into thin cutlets. Add lentils or oats to extend ground meat.
6. At least twice a week, do a 5-minute inventory of your refrigerator. Find a use for everything before it goes bad. Toss wilting vegetables into a pot of soup or spaghetti sauce. Freeze leftovers for another day and ripe bananas for banana bread or smoothies.
7. Plan your menus around the sales. Planning is key. Review several supermarket flyers or look for their specials online. You'll save the most money on sales for meats. When creating your menus, have a plan for leftovers such as making sandwiches with leftover chicken or pot roast.
8. Follow your favorite brands on Twitter and friend them on Facebook. You'll find some of your best bargains and coupons this way.
9. Identify the foods you can prepare more cheaply at home. There's no need to buy prepared gelatin, pudding and tea when they're simple and inexpensive to make yourself.
10. Grow your own. Plant tomatoes, peppers, carrots, lettuce and more. Save money, have fun and get better flavor at the same time.

At the Grocery Store

11. Use coupons only for foods you normally buy. Try to shop on double- and triple-coupon days.
12. Invite the kids. Shop with your kids and show them how to choose healthy fruits and vegetables.
13. Don't reward with candy.Don't use candy as a reward for your kids' good behavior while shopping.
14. Stock up. Buy extra canned and frozen goods, cereals and even meats when they're on sale. Wrap meats in a freezer bag before freezing. Limit the use of pre-packaged foods, chips, cookies, candy, and soft drinks or sugary beverages.
15. Buy generic. Store brands are often as good or better than the pricier name brand. Compare ingredients lists and Nutrition Facts panels.
16. Check unit prices or prices per serving. Search high and low because often the least expensive items are on the top and bottom shelves.
17. Use these high-nutrition, low-cost foods. Beans; lentils; sweet potatoes; white potatoes, eggs; peanut butter; canned salmon, tuna or crabmeat; oats; brown rice; barley; quinoa; frozen fruit and vegetables.

About the author:

 Jill Weisenberger, MS RD CDE is a nutrition writer, consultant and spokesperson based in Virginia. She is the author of "Diabetes Weight Loss Week by Week" (American Diabetes Association, 2012). Visit Jill's website at www.jillweisenberger.com.

 

 

Posted by:

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

 

Follow us on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Lower Fat Holiday Side Dish Recipes

Looking for some lower fat side dishes for the holidays? Look no further!

Low Fat Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:

Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Credit: http://lowfatcooking.about.com/od/sidedishes/r/Healthy-Green-Bean-Casserole.htm

Garlic Mashed Potatoes

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients:

• 2 pounds Yukon Gold potatoes, peeled and cut into pieces
• 6 garlic cloves, peeled
• 1/3 cup fat-free milk, warmed
• 1/3 cup fat -free sour cream
• 1/2 tsp black pepper
• Chives, freshly chopped

Preparation:

Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.

Serves 6.

Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g

Credit: http://lowfatcooking.about.com/od/holidayrecipes/r/garlicmash1104.htm

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Recipe and Food Apps for Smart Phones and Tablets!

Recipe and Food Apps for Smart Phones and Tablets!

Looking for some healthy quick recipes for you and your family? Look no further! You can find some great applications at your fingertips on your smart phone device and/or tablet that can help you design some delicious quick meals.
Here is a  short list of some of my favorites. If you have a favorite that is not listed here, please comment below or email me at Kelly.Devine@franciscanalliance.org. (all apps comes with a website as well if you don't have access to a smart phone or device with apps).

Allrecipes- Great website with thousands of recipes. Note: Choose the healthier living option to find the lower calorie recipes.
Fooducate- You can scan barcodes of any food in the grocery store and it will give you a rating of A-F on how healthy your food scores.
Whole Foods- This is the grocery chains app where you can search recipes and make shopping lists. (Most chain stores now have apps as well).
Jamie Oliver- Loaded with healthy recipes and videos (Note: some paid recipes as well).
Epicurious- Award winning food website. Search more than 30,000 recipes.  
Is My Food Safe? This helps you to reference safe cooking temperatures and when to keep or toss food that you have stored.

Happy downloading!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Follow me on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Power of Habit

Change Your Life By Changing Your Habits

Think about all the things you did today, from the moment you got up until the second you clicked over to this blog and began reading. 

You probably woke up to your alarm, begrudgingly turned it off, threw the covers off your bed, stood up, and shuffled into the bathroom, where you probably took care of buisness, and maybe took a shower or washed your face.  You may have walked into the kitchen, put water and coffee grounds into your coffee maker, turned it on, and then made and ate breakfast.  Later, you drove to work, did the things on your schedule, and drove home.  In between, you probably walked around, used the bathroom, checked your email, used a fork and knife to eat your lunch, and drank water or coffee. 

Now think about how many of those things you did without conciously thinking about them.  Did you have to look at the directions to get to work?  Did you have to be told how to log in to your email?  Did you read the manual for your coffee maker?  Most likely not.  Now consider the things you do that you may consider a "bad" or "good" habit.  Maybe its snacking in front of the TV, going to the gym, smoking, going to church every Sunday, or going out to pick up a 1,000 calorie fancy coffee drink with co-workers at lunchtime. 

What all of your daily activities and good or bad habits have in common is that you do them without thinking.  Your brain learned these behaviors at some point for some purpose, and then stored them so you could stop thinking about them each time.  This is great for efficiency- imagine if your boss had to re-train you every morning!- but it also leads to repeated bad behaviors. 

According to The Power of Habit by Charles Duhigg, habits contain 3 things: a cue (a trigger that tells your brain to automatically perform a behavior- for example: time for work), a routine (the behavior- drive to work, show up), and a reward (the reason your brain stores that behavior- you don't get fired!).  Duhigg suggests that since habits are stored in our brains, you can't easily break them- you simply have to fight them and overpower them with new, better habits.  The key to this is identifying the cue (WHAT makes you do it) and the reward (WHY you keep doing it), and then replacing the old routine with another. 

In order to replace old habits with new ones, focus on identifying rewards you crave and the triggers that lead you to perform a behavior.  Do you enjoy the socialization that going on smoke breaks at work gives you?  Replace the routine of smoking with going for a walk break with coworkers instead.  Does coming home from a hard day at work trigger you to sit in front of the TV in order to zone out?  Head straight to the gym and let the day unfold in your head as you pound out a few miles on the treadmill. 

As you continue your journey to become healthier, think about your good and bad habits and try to identify why you do them.  It isn't easy, but with a little self-examination, you will begin to understand your brain's reasoning and become better equipped to work at creating more good habits and overcome the bad.

Consumer Reports - Use Caution when Eating Pork

If you have attened any of my education  classes and support groups,  you may have heard me say "pork is not the other white meat."  Pork has similar ill effects on health as beef.  This includes raising heart disease and cancer risks. 

Consumer reports has now provided a few more reasons you should use caution when consuming pork.  These include antibiotic resistant bacteria and medications found in the meat.  Be sure to click on the Consumer Reports link above to learn how you can protect yourself and your family from these concerns.  It is, however, never a bad idea to decrease your pork consumption anyhow.

Crustless Apple Pie - Recipe

 Crustless Apple Pie

Love a nice slice of Apple Pie, but do not want all of the calories.  Cut out the crust, which is mostly butter, and save 250 calories per serving

(411 calories per slice vs. 152 calories per crustless apple pie serving)

Ingredients

·        10 apples, peeled, chopped

·        2 tbs. lemon juice

·        2-3 swipes of lemon zest

·        1 cinnamon stick

·        ¼ cup of agave syrup or combination of agave and brown sugar

·        Light cool whip

Directions

1.     Place all ingredients, except cool whip, in a crock pot. 

2.     Cook on low for 4 hours

3.     Serve hot or cold, top with additional cinnamon if needed and cool whip.

*Yields 6 servings:  152 calories, 40 g. carbohydrate per serving

Food and Nutrition Apps for Smart Phones and Tablets

Food and Nutrition Apps for Smart Phones and Tablets

Now that 'smart phones' are becoming more and more popular, many people are taking to looking up diet, exercise and nutrition information on their phones (or Ipads and the like).  Here is a list of apps you can download to help keep you accountable over the holidays.  These phone apps are a great way to log your food vs a handwritten journal. My favorite is Lose It! The new edition also lets you scan the barcode so the nutrition information automatically loads into your daily log of food. How convenient! Another great category of apps are recipe finders. These help you find quick easy and healthy recipes right from your phone. Other categories to search: running/walking mileage apps, pedometers, water intake app, and coupons. More blogs posts to come on recommended apps for  these other health categories.

Journals:

            Calorie King

                        - Search foods for their food label info

                        - Great for people who log their calories, carbohydrates or fat intakes

            Lose It!

                        - Food and exercise log

                        - A personal favorite!

          Myfitnesspal

                        -Very similar to Lose It

            Fitday

                        -Food Journal

            Sparkpeople

                        -Food Journal

            Fooducate

                        - Aids you in grocery store

                        - Scan items to compare products and see reviews

                        -Each food product gets a rating to see how healthy it is

            Daily Burn

                        - Training plans and exercise

My Net Diary

                                -Calorie Counter

IPEE

-tracks hydration

Munch 5-A-Day

-tracks fruits and vegetable intake throughout the day   

The Eatery

-          Snaps photos of your food to help you food journal

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

 

Top 10 tricks to Slim Down Your Thanksgiving Feast

Thanksgiving is a time to reflect and give thanks for our family, friends and blessings in our lives. But of course.. it’s also about the food! What’s a Thanksgiving without the feast? But, if you are trying to watch your waistline this holiday season, be aware that a typical Thanksgiving feast could add up to more than 3,000-4,000 high fat calories according to Kelly Devine Rickert, Registered Dietitian for St. James Hospitals and Media Spokesperson for the Illinois Dietetic Association. Does this mean that you need to skip the stuffing or grandmas pumpkin pie? “Of course not”, states Devine Rickert. “Holidays are meant to be enjoyed but no need to consume 2 days’ worth of calories and fat into 1 meal! Moderation is key.”

Devine Rickert gives these 10 tricks on how to whittle down those calories without skimping on taste this Thanksgiving season.

Turkey time

-          Turkey is naturally low in fat (think the white breast meat) but try and skip the high fat skins.

-          Baste your turkey with white wine or low sodium broth instead of butter to save on fat calories.

Stuffing

-          Swap low-sodium chicken broth for most of the butter in your stuffing. Saves at least 50 calories per serving and cuts the fat in half.

-          Add more vegetables to your stuffing! Onions, carrots, mushrooms and celery are all tasty additions

Casseroles

-          Use low-sodium or reduced-fat varieties of cream of mushroom (or cream of celery) soup. Per can of condensed soup, you'll save 120 calories and 16 grams of fat by going with reduced-fat version.

Potatoes

-          Switch out the high fat whole milk for skim or 2% milk and replace the butter with a heart healthier substitute such as Smart Balance or Brummel and Brown.

-          If making candied sweet potatoes, cut the sugar in half or use a low calorie sweetener instead.

Breads

-          Instead of high fat croissants or biscuits, aim for mini whole grain rolls from your local bakery to increase your fiber intake.

Gravy

-          What’s Thanksgiving dinner without gravy? Significantly cut calories by skimming the fat from your pan juices before making the gravy.

Pie

-          Skip the top crust if you can and aim for fruit based pies such as apple or pumpkin. A typical slice of pie can pack in as many as 400 calories so portion size and moderation is key!

Stuffing with cranberries

Serves 6

Ingredients

1 cup low-sodium chicken broth
1 cup chopped celery
1/2 cup chopped onion
10 slices whole-wheat bread, toasted and cut into cubes
1/4 cup chopped parsley
1 teaspoon dried tarragon
1/2 teaspoon paprika
1/8 teaspoon ground nutmeg
1/2 cup chopped fresh cranberries
1 cup whole water chestnuts
1 cup chopped apple

Directions

Preheat the oven to 350 F. Lightly coat a 2-quart baking dish with cooking spray.

In a large skillet, heat the chicken broth over medium heat. Add the celery and onion and sauté until the vegetables are tender, about 5 minutes. Remove from heat.

In a large bowl, combine the bread cubes, parsley, tarragon, paprika, nutmeg, cranberries, water chestnuts and chopped apples. Add the onion and celery mixture. Stir to mix evenly.

Spoon stuffing into the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Uncover and bake 10 more minutes. Serve immediately

Nutrition:

120 calories, 2 g fat, 5 g fiber.

Credit: Mayo Clinic Staff (http://www.mayoclinic.com/health/healthy-recipes)

Tina's Quick Tex Mex Quinoa ("Keen - wah")

Last night I did not have a lot of ingredients lying around and we wanted tacos.  With a few items I had in the kitchen I was able to whip this up in 20 minutes.  A meat-free tex mex treat that can easily be served with traditional taco toppings.  Sure to please even the pickiest eaters. 

Quinoa (pronounced "Keen-Wah") is a whole grain, that is also high in protein.  For individuals who have had bariatric surgery, this should not "get stuck" like rice or other grain foods.  When you cook with Quinoa, meat or other protein sources are not needed.  It is as simple as cooking rice, 2 parts liquid such as water or broth to 1 part quinoa. 

Tex Mex Quinoa

1 c. quinoa
2 c. water or chicken broth (I prefer the broth for a richer flavor)
1/2 - 1 diced onion
1 c. diced peppers or Trader Joe's Frozen Pepper Strips
2 tsp. fresh diced cilantro (or two frozen "cubes" of cilantro)
1 tsp. fresh chopped garlic (or 1 frozen "cube" of garlic)

1-2 cans black beans rinsed and drained (per your preferences and # serving)

1 can diced tomatoes rinsed and drained

1 packet of taco seasoning

1 tsp. cumin

1. In a large skillet to sauce pan combine quinoa, water/broth, onion, peppers, cilantro, garlic and cumin.  Bring to a vigorous, rolling boil over high heat. 

2.  Reduce heat to medium, cover and simmer for 15 minutes. Quinoa will uncoil when done.  As you quinoa is cooking open and drain the black beans and tomatoes in a colander. 

3.  When quinoa is finished add black beans, tomatoes and taco seasoning to taste.

4.  Serve with your favorite tex mex toppings such as salsa, guacamole, onions, pico de gallo, etc. 

Left overs can be served cold or hot. 

Smart Food- Really?

Today I was in the mood for something a bit crunchy and did not have my usual bag of baby carrots on hand.  I picked up a bag of “Smartfood® Popcorn White Cheddar Cheese” in the cafeteria.  At a quick glance it looked healthy.  The front said “made with all natural ingredients.”  The back read like this

Is it really smart to let yourself fall in love with a snack?  OF COURSE IT IS!  Especiallywhen it           is Smartfood ® Brand.  We are talking about the fresh-tasting, light textured, AIR POPPED, popcorn…You know you want it. You know where to get it.  Now go out there and be SMART about it.  Smartfood® Popcorn, sign of an INTELLIGENT life.

Well the makers of Smartfood® must not think that we are intelligent at all.  It only took two seconds to glance at the nutrition fact label to see that this is really not smart food!  The company is relying on you to believe their packaging and hope you are not actually intelligent enough to read a food label. 

This “air popped” popcorn is 56% fat! Ninety of the bag’s 160 calories are from vegetable oils, cheddar cheese, and buttermilk.  It has a greater percent of calories from fat than a McDonald’s Big Mac (52% of calories from fat)!  There is not too much that is healthy or intelligent in this bag.  It is just portioned controlled junk food.

The lesson learned is to never let your guard down when it comes to packaged food.  The best bests are always fruits, vegetables and any other food packaged the way nature intended it.  No fancy marketing, labels or tricks.  Just pure SMART FOOD!

According to M. Pollan, "eat real food, mostly plants."

Let's Get Ready for Some Football!

Football season is upon us once and that means tailgating, concession stands, and football game get-togethers. Most often, these activities come with high calorie high fat foods and beverages that can sabotage healthy diets. Here are some tips on how to navigate the football season.

• If eating at a game, try and share a small popcorn or a pretzel with cheese
• Foods to stay away from: brats, sausages, fries, large nachos, nuts and high calorie alcoholic drinks
• If tailgating, you have some control over the food choices so try and pack chicken breasts or sirloin burgers with low calorie buns, and lower fat/calorie side items such as baked chips or Sun chips. Healthier side items could also include fruit or side salads.
• If going out to a bar or restaurant to watch a game, watch the fried appetizers. Try and order a grilled chicken wrap or turkey club sandwich (minus the mayo!) and limit your fry intake. If pizza is being served, try and order veg gie or cheese and blot the top of the pizza with a napkin to save some of the fat calories.
• Most of all try and limit the alcohol/soda pop intake as these beverages are high in calories and can add up. Try and limit yourself to 2 alcoholic drinks. Try and stay away from sodas and drink water or Crystal light lemonades instead.

Turkey and Bean Chili Recipe

• 1 tablespoon canola oil
• 2 cups diced yellow onion (about 2 medium)
• 1 1/2 tablespoons chili powder
• 1 tablespoon minced garlic
• 1 1/2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 3 (15.8-ounce) cans Great Northern beans, rinsed and drained
• 4 cups fat-free, less-sodium chicken broth
• 3 cups chopped cooked turkey
• 1/2 cup diced seeded plum tomato (about 1)  1/3 cup chopped fresh cilantro
• 2 tablespoons fresh lime juice  1/2 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 8 lime wedges (optional) 

Preparation

1. Heat oil in a large Dutch oven over medium-high heat. Add onion; sauté 10 minutes or until tender and golden. Add chili powder, garlic, and cumin; sauté for 2 minutes. Add oregano and beans; cook for 30 seconds. Add broth; bring to a simmer. Cook 20 minutes.
2. Place 2 cups of bean mixture in a blender or food processor, and process until smooth. Return pureed mixture to pan. Add turkey, and cook 5 minutes or until thoroughly heated. Remove from heat. Add diced tomato, chopped cilantro, lime juice, salt, and pepper, stirring well. Garnish with lime wedges, if desired.

Jennifer Martinkus, Cooking Light , NOVEMBER 2006

Kelly Devine Rickert MS RD CSSD LDN

708-679-2717

Expectation and Success

Many of you who have worked with me have heard me say "fake it until you make it."    An interview published by Scientific American with G. Cook author of Mind Over Mind reiterated the importance of faking it untill you make it.  However, he calls it "expectations" and "bending reality." What does this really mean?

Every time we engage in a situation we have expectations, thoughts and assumptions that precede the event.  These are, oftentime, rooted in previous experience.  They create a sense of comfort and guide us as we move through this world.  It is why we are not like children experiencing every thing with awe for the first time and not knowing what to do.  However, what we may not realize is that our expectations prior to and during the event actually will change the outcome for better or worse. 

For example, you are invited to a relative's home for a party. Typically these parties are boring and a waste of your time.  For two weeks prior to the event you complain about having to go.  When the party is over, you feel like it was boring and a waste of time.  If however, beforehand, you had thought "I will enjoy myself and make the best of it," you probably would have.   Our expectations become somewhat of a self-fulfilling prophecy.  Just as we can think negatively about a situation, we can also think positively, whether we believe it to be true or not.  

To change your experiences to be more positive and successful, your expectations or thoughts should reflect the desired outcome before as you prepare for the event or activity.  This can be a very powerful tool for lifestyle change.  Think about your thoughts regarding lifestyle change, especially if you have tried and failed many times.  Are they positive, negative or indifferent.  What about exercise?  When you change your thoughts you are more likely to achieve what it is you desire.  Whether or not you believe it, just think, say or write it.  Below are a few examples to get you going.  

• Before you start exercising and during the exercise, say to yourself or out loud any of the following:
• I am as light as a feather, this is easy!
• I look forward to working out.
• Exercise is going to make me feel great
• I am physically fit and can do this.
• There is nothing more important than my daily workout.
• Before you eat, say to yourself one of the following:
• This meal is going to satisfy me.
• This meal is delicious and exactly what I wanted
• I am going to enjoy this meal and be completely satisfied. 
• A small amount of food is all I need. 
• When you wake up, before your day gets started
• This is going to be a great day
• I am going to accomplish everything I desire today
• There is no better day than today
• Thank you for this wonderful day
• Before and during a clothes shopping trip
• I am beautiful and everything is going to fit me
• I will find the perfect outfit for myself today
• I will find exactly what I need
• The perfect outfit is waiting for me

The bottom line is, negativity, hesitation, or doubt brings more negativity, hesitation and doubt.  Shoulding, cannot'ing, musting, doubting, and can't standing keeps us stuck and  often brings about more guilt, frustration and defeat.  Start by thinking in terms of can, will, and do.   

A few years prior this line of thinking may have been considered silly, but science has substantiated the power of thought and expectation on life outcomes.  Positive psychology is an up and coming field where we have learned how you can have a significant influence on the outcomes you desire.