March 29, 2024

Nyman: A new year, a new you

If you have gained a few extra pounds since last March, you are not alone. Many people are using terms such as “Quarantine 15” or “COVID curves” to refer to their weight gain during the pandemic.

This is no surprise, considering that our lives have been turned upside down. We are stressing and snacking more while moving less and burning fewer calories.

The good news is the year 2020 is finally behind us. 2021 is a new year with new possibilities and the hope for a brighter future.

This includes starting the year off right by making healthier choices for you and your family. Assess your current diet and lifestyle choices and decide what healthy habits to keep and what habits you may want to change.

Choosing three dairy servings a day is a healthy habit to maintain. Dairy fuels your body with an unmatched package of nine essential nutrients.

For some, improving eating habits may mean limiting treats high in sugar and fat, but low in significant nutrition. Cutting down on such treats makes room for foods that offer more bang for their nutritional buck; providing satisfaction, as well as nourishment. Flavored milk is a perfect example of a nutritious choice that satisfies a sweet craving and packs a nutrient punch of protein, calcium and Vitamin D.

If you decide that there is room for dietary improvements, the new year is the perfect time for change. Determine which behaviors in your life do not promote health and begin new habits.

Set small, simple goals to start you moving in the right direction. Add a serving of a food group that your diet lacks. Take the dog for an extra walk. Schedule an annual visit with your doctor.

Make small changes that you can build on. As the year goes on, you can add additional goals and make more changes. Improving your physical health will improve your mental health, as well.

Slow Cooker Chicken, Quinoa and White Bean Chili

Try this easy, kid-friendly, slow cooker recipe. Just add chicken, quinoa, canned beans, diced vegetables and milk for a hearty chili dish that that whole family will enjoy.

Servings: 9 (1 cup per serving)

Ingredients

1 pound uncooked boneless, skinless chicken breast

3/4 cup uncooked quinoa

2 cups chicken broth

1 1/2 cups low fat milk

3 cups (24 ounces) mild jarred salsa verde (or mild salsa of choice)

2 cloves garlic, minced

1 medium yellow onion, diced

2 bell peppers, diced

2 cups frozen corn

1 tablespoon cumin

30 ounces white beans (Cannellini, Great Northern, etc.), drained and rinsed

Fresh chopped cilantro (optional)

Sliced green onion (optional)

Shredded cheese (optional)

Sour cream (optional)

Avocado (optional)

Tortilla chips (optional)

Procedure

Combine all ingredients except for the beans in slow cooker and stir well to combine. Cover and cook for 2 1/2 to 3 hours on high or 5 to 6 hours on low, until chicken breast is fully cooked and can be pulled apart easily with two forks.

Stir in beans. Transfer chicken breast from slow cooker to a plate or cutting board and, using two forks, shred well. Return shredded chicken to the slow cooker and stir well to incorporate.

To serve, top with fresh, chopped cilantro, sliced green onion, shredded cheese, sour cream, avocado and serve with tortilla chips, if desired.

Nutrition: Calories 320, Fat 4 g, Protein 23 g, Calcium 134 mg

Recipe Credit: MilkLife.com

Mango Ginger Smoothie

This Mango Ginger Smoothie is cool and refreshing, but also packed with fiber, protein, calcium and other essential nutrients. It is great way to start your day.

Servings: 2 (4 ounces of milk per serving)

Ingredients

1/2 cup quick-cooking oats

1 cup low fat or fat free milk

1 cup fresh or jarred mango cubes (peeled, if fresh)

1 (11 ounce) can mandarin orange segments, drained

2 tablespoons almond butter

1 tablespoon honey

1 tablespoon lime juice

1/2 teaspoon ground ginger

Procedure

In a blender grind the oats until fine. Add the milk and buzz to blend, then add remaining ingredients and blend until smooth. Serve immediately.

Nutrition: Calories 380, Fat 10 g, Protein 11 g, Calcium 233 mg

Recipe Credit: MilkLife.com

Monica Nyman

Monica Nyman

Monica Nyman is a senior educator and registered dietitian with the St Louis District Dairy Council. For more information on the health benefits of dairy, visit www.stldairycouncil.org.