In the New Year, many promises are kept and promises are broken. At the top of the list is a resolution to improve our health. So, we’re resting and running for the first few weeks, but by the end of the month, by the end of the month, many of us have returned to our old habits, burning too much calories, exercising on our backburners, and getting clogged with fried fat. Eat a lot of food Our arteries do other horrifying things to raise our blood pressure, gain weight, and damage our health.
Interestingly, Tennessee and other southern states are consistently ranked in the top 10 of the most unhealthy states.
“Fingers tend to point in the direction of obesity as a cause,” says Daniel Townsend, a registered dietitian for primary health care in North Georgia.
According to the Centers for Disease Control, obesity is associated with poor mental health and quality of life, as well as major causes of death such as diabetes, heart disease, stroke and certain types of cancer.
Townsend admits that she is suffering from her weight, but she is not alone. According to 2017-2018 CDC data, 42.4% of adults in the United States are classified as obese.
“I can tell you that obesity is primarily the result of our lifestyle choices,” she says.
Malnutrition, large amounts of food, nutrient imbalances, and lack of regular physical activity are all factors that worsen health.
Science has shown that a diet rich in fruits and vegetables can offer many health benefits, including reducing the risk of some chronic illnesses and keeping the body healthy.
However, major diet changes can be overwhelming to all diets that promote weight loss.
“Generally speaking, if the diet cuts out a food group and eats less than 1,000 calories a day, or promises to help lose a certain amount of weight in” just a few weeks “,” It’s not realistic, it’s a long-term or sustainable way of life, “says Townsend.
The most popular weight loss diet is the ketogenic diet, originally developed for children who couldn’t tolerate antiepileptic drugs, but has become a popular diet for people trying to lose weight and become healthy. became. However, there are drawbacks. People have had some success in weight loss — they consume only 20-30 grams of carbohydrates per day — but with increased serum cholesterol and triglycerides, increased risk of heart disease, and decreased muscle mass. There is a possibility.
Townsend recommends a low-carb to medium-carb diet instead of a ketogenic diet. The target daily carbohydrate intake is a total carbohydrate intake of 30-45 grams per serving. She says most people can’t continue to consume extremely low carbs for the rest of their lives.
“This can lead to false hopes, frustration, retroactive weight gain, and bulimia,” she says, offering two options: the Mediterranean or DASH diet, not cutting out certain foods. Focuses on two diet grains, fresh agricultural products, lean meat and fish, and a meatless diet containing beans and nuts, both protein-rich foods.
You also drink plenty of water (at least 64 ounces per day for most people), spend 250 minutes a week on the truck, or do some physical activity.
“It takes more time to get healthy the right way, but the odds of maintaining it are [weight] Off also tends to be bigger, “says Townsend. Good things happen to those who are waiting. There are many things we don’t want to do, because it’s good for us. Eating vegetables, drinking water, and increasing the number of steps must be included in the list. “
Chicken lentil soup
This is a recent recipe by Daniel Townsend that has proven to be not only healthy, but also rich in protein and delicious.
1 lb of dried lentils
3 boneless and skinless chicken thighs, all trimmed with fat
8 cups of water
1 tablespoon chicken bouillon (better than bouillon brand)
1 onion
2 green onions
Chopped coriander 1/4 cup
3 pieces of garlic
1 medium ripe tomato
1 teaspoon garlic powder
1 teaspoon cumin
1/4 teaspoon dried oregano
1/4 teaspoon ground annatto or Spanish paprika
Salt, taste
Combine lentils, chicken, water and chicken bouillon in a large saucepan. Bring to a boil and cover over medium to low heat for about 20 minutes until the chicken is cooked. Remove the chicken and shreds and put it back in the pan.
On the other hand, chop the onions, green onions, coriander, garlic and tomatoes into small pieces with a chopper or by hand. Add garlic powder, cumin, oregano and annatto to the lentils, cover and add water for another 25 minutes until the lentils are tender, and if necessary, add water if too thick. Adjust the salt as needed to adjust the taste. It will be about 8 servings.
Swiss Chard-Mushroom Fettuccine
This Mayo Clinic recipe is high in protein, fiber and healthy carbohydrates. In addition, Swiss chard is an excellent source of iron and vitamins A and C.
2 tablespoons of olive oil
Chopped shallot or 1/2 cup green onion
2 pieces of garlic, slices
8-10 sliced small mushrooms
1 lb of Swiss chard, cut stems, wash well and chop into 1 inch
6 oz uncooked whole wheat fettuccine
1/4 teaspoon cracked black pepper
1/4 cup grated parmesan cheese
In a large frying pan, heat the olive oil over medium heat. Add shallot, garlic and mushrooms. Fry the vegetables for about 5 minutes until tender. Add Swiss chard, reduce heat and cover for about 3 minutes. Using tongs, turn the chard over so that the uncooked leaves are on the bottom and the wilted leaves are on the top. Cover and cook for another 3 minutes until completely wilted.
Put 3/4 of the water in a large pot and bring to a boil. Add the pasta and heat for 10-12 minutes until the al dente stage. Drain well, leaving 1/4 cup of pasta water. Put the drained pasta back in the pan. Add the mixture of Swiss chard and the reserved pasta water. Mix evenly. Divide the pasta into warm plates. Place cracked black pepper and 1 tablespoon of Parmesan cheese on top of each serving. Eat immediately. It will be 4 servings.
Chipo Torke Chap Black Bean Burger
These burgers can be pre-made and frozen.
1 1/4 cup dry black beans, pick and rinse, soak overnight and drain
3 cups of water
1 bay leaf
Two plum (Roma) tomatoes, peeled, sowed and diced
1 onion, chopped
4 pieces of garlic, chopped
1 tablespoon tomato paste
1 tablespoon of wine vinegar
1 chipotre chili in advo sauce, chopped
13/4 teaspoon cumin
1/2 teaspoon salt
1 1/2 tbsp rapeseed oil
1/2 red bell pepper (capsicum), sow and chop
1/2 cup brown rice
1/4 cup chopped pecan nuts
1 sliced green onion
Tap one egg
3/4 cup fresh whole grain bread crumbs
6 whole grain hamburger buns
6 slices of tomato
6 slices of red onion
3 vibretas leaves, half
Mix beans, water and bay leaves in a large pot over high heat. Bring to a boil. Reduce heat, cover partially and simmer for 60-70 minutes until the beans are tender. Drain the bay leaves and dispose of them.
Make chipotle ketchup while the beans are being cooked. Mix tomatoes, half yellow onions, half garlic, tomato paste, vinegar, tipotre chili, 3/4 teaspoon cumin and 1/4 teaspoon salt in a small pan over medium to high heat. Bring the mixture to a boil. Reduce the heat to medium heat and simmer for about 5 minutes, stirring occasionally without the lid, until the liquid is reduced and the mixture becomes a thick sauce. Save it for cooling.
Heat 1/2 tablespoon of canola oil in a frying pan over medium heat. Add the remaining yellow onions and fry for about 4 minutes until soft and translucent. Add the peppers and the rest of the garlic and fry for about 3 minutes until tender. Add 1/4 teaspoon salt, stir, transfer to a bowl and allow to cool. Set the pot aside.
In a food processor, mix the drained beans, a mixture of onions, brown rice, pecans, green onions and the remaining teaspoon of cumin. Pulse several times until the mixture is coarse and puree. Add the beaten egg and bread crumbs. Mold the mixture into 6 putties. Each patty is about 1 inch thick.
In the same pan used for the onion mixture, heat the remaining 1 tablespoon of canola oil over medium to high heat. Add the putty and cook once until both sides are properly browned and heated for a total of 7-9 minutes.
Serve each hamburger on bread topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf, and 1 cup of ketchup.
— Mayo Clinic recipes provided
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