Welcome to 2023. Like millions of other people, you may be embarking on New Year’s resolutions, perhaps with the goal of improving your health, finances, or relationships. . As Maria Konnikova wrote in her New Yorker magazine in 2013, academic research confirms that New Year’s resolutions are hard to keep, and many of us are likely to set goals in the coming months. may not be achievable.
What do I recommend? Either way, forget about making decisions that you’ll forget in a month. Instead, think of a new healthy habit or two you can start this year. Just choose one of these and you’ll be on your way to a healthier lifestyle. This is really important.
Tip 1: Eat more vegetables. Eat two vegetables per meal instead of one. Add spinach or lettuce and tomato slices to sandwiches. You don’t have to be a vegetarian to get the benefits. Be careful how you add vegetables to your favorites. If you love your morning muffins, consider healthy “morning glory” muffins with chopped carrots. Add carrots or sweet potatoes to chili or spaghetti sauces. Don’t be afraid of frozen vegetables. They’re just as nutritious as they are fresh and are surprisingly low cost. Mix frozen corn and beans into pot pie filling. Add frozen asparagus or broccoli to pasta dishes.
2: Eat more fiber. Fiber helps normalize bowel movements, lower cholesterol levels, and control blood sugar levels. More fiber can even help you live longer. Includes broccoli, berries, avocado, popcorn, apples, and dried fruit.
Part 3: Add movement. Any movement will help. Park far away from your destination. Another round of the grocery store while shopping. Add a plank to your evening routine before going to bed. Dancing while cooking. take a new class.
My own word for this year is “consistency”. Eat more vegetables, make a habit of getting more fiber in your diet, and be consistent with exercising every day. I’ve learned that it doesn’t have to be much and that initiation leads to bigger habits. If you don’t do it, you will miss it.
May 2023 be a healthy year filled with healthy habits.
Question-and-answer session
Q: What is good cholesterol and bad cholesterol?
A: HDL (High Density Lipoprotein) is sometimes called “good” cholesterol because it carries cholesterol to the liver where it is eliminated from the body. Exercise raises HDL cholesterol levels and lowers the risk of heart disease. LDL (low-density lipoprotein) is sometimes called “bad” cholesterol because it can accumulate in the body and restrict arteries, and high levels increase the risk of heart disease and stroke. Foods such as , dairy, and poultry naturally contain cholesterol, which affects the amount in the body. Foods such as beans, vegetables, fruits, and whole grains contain soluble fiber, which binds excess cholesterol and eliminates it as a waste product.
recipe
A healthy meal to welcome the new year. I have long been a fan of pork tenderloin. It’s low in fat, high in protein, and literally waste-free. This orange pork tenderloin recipe combines both. From Hy-Vee’s Seasons magazine.
Orange Pork Tenderloin with Broccolini and Sweet Potato
Servings: 4
1/3 cup and 2 tablespoons frozen orange juice concentrate, thawed and divided
1 1/2 tablespoons less sodium soy sauce
1 (1 to 1 1/2 pounds) pork tenderloin
non stick cooking spray
2 sweet potatoes (10-12 oz)
2 sumo oranges
4 tbsp olive oil
1 tablespoon black pepper
1 teaspoon minced garlic
1 teaspoon sea salt
1 1/2 pounds broccoli, trimmed
Place 1/3 cup orange juice concentrate and soy sauce into a large resealable plastic bag. Add the pork tenderloin and seal the bag. Turn the bag upside down and coat the pork evenly with the marinade. Refrigerate for 3-5 hours, turning the bag occasionally. Preheat oven to 350 degrees Fahrenheit. Spray two large rimmed baking pans with nonstick spray. set aside. Cut the sweet potato in half lengthwise. Cut each half lengthwise into his 1/4-inch-thick slices. Place in large bowl. Cut unpeeled sumo mikan into 1/4-inch-thick slices. Add sweet potatoes to bowl. Add 2 tablespoons of olive oil, pepper, garlic and salt. Toss to coat. Spread evenly in prepared baking pan. Roast for 20 minutes or until sweet potatoes begin to soften, turning halfway through. Remove pork tenderloin from marinade and discard marinade. Pat the tenderloin dry with a paper towel. Heat 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat. Put the pork tenderloin in the frying pan. Cook, turning frequently, 5 to 6 minutes or until golden brown on all sides. Place tenderloin in baking pan with sweet potato and orange. Roast for 15 to 18 minutes or until center of pork is 145°C and sweet potatoes are tender. Brush pork with remaining 2 tablespoons concentrated orange juice. Cover loosely with foil. Let stand for 10 minutes. Cut large broccoli stalks in half lengthwise. Place broccolini in medium bowl with remaining 1 tablespoon olive oil. Place in another prepared baking pan. Roast 9-11 minutes. To serve, slice the pork. Arrange the sweet potato and orange slices on a platter. Top with broccoli and sliced pork. 4 servings.
Per serving: 570 calories. 34 grams protein; 71 grams carbohydrates; 17 grams fat (3 grams saturated); 65 milligrams cholesterol; 9 grams fiber;
Charlyn Fargo is a registered dietitian at the SIU Med School in Springfield, Illinois. Please contact her for her comments and questions. [email protected] Or follow her on Twitter @NutritionRD. To learn more about Charlyn Fargo and read other Creators stories by her writers and cartoonists, visit the Creators website at www.creators.com.
Photo credit: Pexels at Pixabay
