Healthy New Year!

Healthy New Year to you!  Each New Year offers an opportunity for healthy resolutions.

I’m amazed at how quickly 2012 flew by and I've decided to make a few changes that should make 2013 a bit healthier.  I often listen to WYPR, my local national public radio station, when I’m working in my kitchen. Some of my favorite programs are food-related shows such as The Splendid Table aired Sundays at noon and Radio Kitchen at 8:35 on Tuesday mornings...

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Today on Radio Kitchen, Al Spoler and Chef Jerry Pellegrino of Waterfront Kitchen discussed these tips for eating right and I picked a few that I'm going to try and implement this year:

1. Expand your repertoire of vegetables.  There are many interesting and tasty veggies out there that are not classic mainstream (kale comes to mind).  Give them a try, and go online to discover how to best prepare them.  They offer a lot of nutrition and a lot of flavor.
2. When baking, use a blend of 50-50 whole wheat flour and all-purpose flour.   The complex carbohydrates in whole wheat are really good for you. During cooking, replace butter with olive oil when sauteing foods.
3. Avoid trans-fats whenever possible.  Check the nutrition label on foods like crackers and cookies, to be sure you're not getting too much of these undesirable fats. Look for and avoid packaged foods with “partially hydrogenated vegetable oil” listed as an ingredient.
4. Keep red meat consumption down, and work more poultry and seafood into your diet.  Eat more fish that are good sources of healthy fats such as Albacore tuna, wild Pacific salmon, and sardines. Try a different protein source such as tofu.
5. When salting your food, try using kosher salt, and then add just a pinch.
6. Drink lots of water!   Dehydration is all too easy to fall prey to, so start each morning with a big gulp of water, and keep knocking it back all day long.

January 29 - New Year's Resolution Update: 
In addition to the water that I drink throughout the day, I’ve managed to add a tall glass of water at breakfast time on most mornings.  Heating systems can really dry me out in the winter and I do feel better when I remember to start my day with an additional glass of water.

As for expanding my repertoire of vegetables, I’ll just say that it's a work in progress. I’ve noticed that I tend to rely on the same vegetables each week and should add more variety to my cart when I’m in the grocery store.  For now, I’m on the lookout for some inspiring new vegetable recipes to get things rolling.

Be Well,
Mary

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