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MAKE 2013 A New Year for Healthy Eating

By Connie Norman

Running Wolf Fitness Center is very lucky to have Dana Cordy- Registered Dietitian offer free nutritional counseling at Running Wolf on Mondays from 5 to 7pm. I asked her to write an article this month-Thanks, Dana!

2013 – A New Year for Healthy Eating from Dana Cordy- Registered Dietitian from Native American Community Clinic –located on Franklin Avenue and 12th.

Having just entered into the exciting and challenging time of New Year’s resolutions, many people are asking me what changes they can make to their diet to be healthier in 2013. There are many, simple and easy ways to do this. I generally recommend to my clients that they start small with a reasonable, measurable goal. For example, I have many patients who are trying to cut back on sugar sweetened drinks like pop or sweet tea. Studies show that replacing just one of these drinks with a glass of water each day can result in significant weight loss over time. Try drinking 1 glass of water first thing in the morning for the month of January. With this small change, you can help create a healthy habit that you can stick to for the entire year. Praise yourself for this accomplishment. Now you are ready to add a new goal to your healthy eating plan!

Here a few other ways you can incorporate healthier behaviors into your daily routine:

  • Want to eat more whole grains? Try eating 1 cup of cooked oatmeal with ½ sliced banana and 1 tablespoon of heart healthy nuts like walnuts for breakfast.
  • Looking for a new way to add vegetables to your meal but don’t know how to prepare them? Try coarsely chopping broccoli, carrots and cauliflower; mix with 1 tablespoon olive or canola oil and a dash of salt, pepper or any other herbs and spices. Spread onto baking sheet. Bake for 15 minutes at 425º stirring half way through. Enjoy!
  • Running out of quick dinner ideas? Keep reduced sodium canned beans in your cupboard and packaged, whole wheat or corn tortillas in your freezer. Cover tortilla with half a cup of beans and heat in the microwave or on the stove top. Cover with salsa, lettuce, tomato and some low-fat sour cream for a healthy, filling meal! For FREE personalized meal planning and nutrition advice schedule an individual appointment at Running Wolf Fitness Center with Dana Cordy, Registered Dietitian, by calling 612-872-2388.

If you are a patient at the Native American Community Clinic, or would like to be, you can meet with Dana for free! Call the clinic today at 612-872-8086.

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