I continue to be amazed and inspired by others who go through difficult times and despite the darkness, seem to be able to find the bright light–or the silver lining (and even a cloak as my colleague and friend Jeannie Moloo described in her amazing blog post that chronicles her family’s health struggles). Seeing others go through difficult situations–and certainly facing our own tough times–adds perspective we might not otherwise have. It certainly makes me better evaluate my life, learn to take one thing at a time and one day at a time, and to make the most of all the blessings that surround me to live my life as fully and as well as possible while I experience good health (knock on wood) and vitality.

Because of all these friends, I was inspired to write an article about what motivates me to stay active–and to specifically train for my first half marathon, the More/Fitness Half Marathon. As I do my weekly walks and training sessions, and as I see friends I care about go through particularly stressful and debilitating times, I have realized that life is short, things happen unexpectedly, and that we have a choice about how we let those situations affect us.

My dear friend who lost her young husband a few years ago and now flies solo to raise four beautiful children recently said to me that happiness is a choice. For her to say that after caring for and watching her husband go through various treatments for a brain tumor not only inspires me, but encourages me. It tells me that no matter how bad things get, we have a choice in how we will let that affect us. We can cry, struggle, suffer, lament, blame and experience all the emotions that are perfectly normal when we’re hit with one or more challenges. But eventually, we need to find a way to fight to preserve ourselves–if not for our own sake, but for others who depend on, rely upon, and care for us. We only have one life. I am thankful to have friends who fight the fight and hope that when I encounter similar challenges and roadblocks, I too will be able to find a way to think outside myself and persevere, just like they do.

To stay motivated to challenge myself–whether it’s walking a half marathon or pursuing some other goal–and to do what I need to in order to live as fully and as well as I can and to take time to smell the roses along the way, I think of these friends–about how strong they are and about how they never ever give up. So how can I?

What motivates you to move, even when the going gets tough?

There is nothing quite as satisfying as a steamy bowl of chili on a cold winter day. It’s filling and full of flavor, and with a few simple twists you can pack it full of healthy veggies. For this chili, I used lean ground beef (though you can swap with lean ground bison, a flavorful meat option). You could also skip the meat altogether to make a vegetarian chili. Either way, you’ll enjoy warming up with the chili it this winter.

Ingredients:

1 tablespoon olive oil

1 small onion, diced

1 medium red bell pepper, seeded and diced

1 medium green bell pepper, seeded and diced

2 cloves garlic, minced

2 teaspoons ground cumin

1 teaspoon ground coriander

1 pound lean ground bison

1 can crushed tomatoes (28-ounce), with their juices

2 cups water

1 teaspoon dried oregano

2 tablespoons Mexican chili powder

1 teaspoon flour

1/2 tablespoon brown sugar

1 can black beans (15.5-ounce), drained and rinsed

1 can kidney beans (15.5-ounce), drained and rinsed

1 can corn kernels (15.5-ounce), drained and rinsed

Heat the oil in a large pot over medium heat. Add the onion, bell peppers, and garlic, cover, and cook, stirring occasionally, until softened, about 10 minutes. Add the cumin and coriander and cook, stirring, for one minute. Add the ground bison; raise the heat to high and cook, breaking up the meat with a spoon, until the meat is no longer pink. Stir in the tomatoes, water, Mexican chili powder, flour, brown sugar and oregano and bring to a boil. Reduce the heat to medium-low and cook, partially covered, stirring from time to time, for 30 minutes. Stir in the beans and corn and continue cooking, partially covered, 20 minutes longer, until the chili has thickened and heat through. Season with salt and pepper, top with favorite toppings, and serve.

Serving size: 1 1/4 cups Yield: 8 servings

Nutrition Facts per serving: Calories 260; Total fat 5g; Sat fat 1; Protein 20g; Carb 35g; Fiber 9g; Cholesterol 20mg; Sodium 115mg

Source: Sarah-Jane Bedwell, R.D., L.D.N.

What’s your favorite kind of chili and how do you like to serve it?

Quinoa is one of those foods that I want to eat more often because it truly is a superfood! Not only is it a fiber-rich whole grain, but it also is the only grain that is a complete protein all on its own. I had heard people talk about enjoying quinoa as a breakfast food, but I had never tried it myself until recently. Today, I am enjoying the recipe below for breakfast, and I hope you will try it too! It’s sweet, creamy, and healthy!

Ingredients:

1 cup quinoa, rinsed

2 cups almond milk (I used Silk Pure Almond Vanilla Almondmilk)

1/4 cup walnuts, chopped

1/2 cup dried cranberries

1/2 tsp orange zest, finely grated

1/2 tsp cinnamon

Directions: In a small saucepan, combined the quinoa and almond milk and bring to a boil. Cover and cook over low heat until the milk has been absorbed and the quinoa is tender, about 15 minutes. Lightly fluff the quinoa with a fork; add the walnuts, cranberries, orange zest and cinnamon and stir well until heated through. Yield: 4 servings.

Nutrition Facts per Serving: 315 calories, 48g carb, 9g fat, 1g sat. Fat, 8g protein, and 5g fiber.

Source: Sarah-Jane Bedwell, R.D., L.D.N.

Do you eat quinoa? How do you like to prepare it?

“Rome wasn’t built in a day,” says Elisa Zied, M.S, R.D., C.D.N., dietitian and author of  Nutrition at Your Fingertips. She adds, “In order to improve food and nutrient intake and overall health, slow and steady more often than not wins the race over the long haul. To change food and nutrient intake, it’s important to make small, gradual changes that are realistic to implement and maintain long term. When you make dramatic changes, you may see results sooner, such as weight loss or improvements in blood cholesterol or blood pressure. But if you overhaul everything all at once or make really dramatic changes in your food or fitness behaviors, it’s hard to maintain those changes over the long term.”

When you make rapid, high-impact diet changes, they can result in making you feel overly restricted or deprived of food. You may even feel that enjoying a meal out with friends or family is off-limits because you no longer eat certain foods. On the other hand, if you make realistic changes in behavior one at a time, it’s likely that these changes will become integrated into your lifestyle, according to Zied.

Thus, a stealth health approach to diet change can be an effective way to achieve your goals for a healthy weight, as well as protection against chronic diseases such as heart disease and diabetes. EN asked top nutrition experts for their best tips—the small stones—for moving that mountain and finding a healthier you.

9 Small Diet Changes that Lead to Big Results

1. Practice portion control. According to Zied, portion control is the most important way to promote weight loss or prevent weight gain. “Most of us overeat from time to time, if not often,” says Zied. She suggests that you prepare smaller amounts of food to begin with, share your meal with a friend when you dine out, and buy smaller packages and bottle sizes when you’re shopping. This strategy can help you curb your total calorie intake while still allowing you to eat your favorite foods.  Once you begin to eat more appropriate portion sizes, you can focus on improving the quality of your diet to consume more nutrients and less added sugars and solid fats.
2. Slip more vegetables into your diet. According to Jill Weisenberger, M.S., R.D., C.D.E., dietitian and author of the upcoming book “Diabetes Weight Loss—Week by Week,” we only eat on average 59 percent of the amount of vegetables recommended in the 2010 Dietary Guidelines.

“Aim for at least two cups daily to lower your risk of heart disease, some cancers and other chronic diseases, as well as to help control your weight. Make it easy on yourself by adding veggies to the foods you already eat,” she adds. It’s easy: Pack onion, lettuce, sliced mushrooms, spinach, colorful bell peppers and other vegetables into sandwiches. Toss cherry tomatoes, scallions and snow peas into pasta salad. Replace some lasagna noodles with very thin-sliced zucchini. And double your usual vegetable serving at dinner.

3. Be mindful as you eat. “So often, we rush through and multitask during meals and we don’t really taste our food,” says Zied, who reports that becoming a more mindful eater can lead to reduced food intake. How can you be a mindful eater? Try limiting distractions such as television and the Internet while you eat, avoid multitasking during snacks or mealtime, add enjoyment like good conversation and pleasant music to your meals, and pay attention to the delicious taste, aromas and textures on your plate. Chances are you’ll feel more satisfied for a longer period.

4. Use caution with snacks. “Despite common assumptions, research does not show that you need snacks to lose weight or eat healthfully,” says Weisenberger. In fact, snacking is out of control with many adults, who now consume about 500 snack calories per day—up from only 200 daily in the 70s. She suggests that you turn to snacking to satisfy physical hunger, control appetite, fuel an exercise session and to give your body the nutrients it needs. But don’t snack because you think it’s required for weight loss. If you’re fitting in a snack, shoot for one that provides 100 to 200 calories and a good source of both carbohydrate and protein. Try Greek yogurt with fresh fruit, hummus and veggies, almond butter on apple slices, or cottage cheese with raisins and cinnamon.

5. Leave 10 percent of each meal on your plate. “Since 1970, our calorie intakes have crept up by more than 20 percent, which has contributed to the rise in obesity,” says Cynthia Sass, M.P.H., R.D., dietitian and author of the book “Cinch! Conquer Cravings, Drop Pounds and Lose Inches.”  For the average American, leaving just 10 percent behind at each meal every single day—about 83,950 calories per year, or the amount in 300 candy bars—is enough to lead to a 10 pound weight loss over a year’s time.

6. Try an oil pump mister to add small amounts of oil into the cooking pan or directly onto your food, suggests Weisenberger. While oils like extra virgin olive oil contain healthy fats and bioactive compounds, a little can go a long way. Every tablespoon of vegetable oil contains about 125 calories; if you glug from an open oil bottle directly into your pan, it’s easy to pour on hundreds of extra calories. “An oil pump mister can dramatically save calories when cooking,” says Weisenberger.

7. Swap some of your meat for mushrooms. “Not only does this swap help you get in more veggies and slash calories without feeling hungrier, but it also ups your intake of vitamin D—mushrooms are the only plant-based source,” says Sass. She suggests that you trade ground meat for chopped mushrooms in tacos or burritos, use two grilled Portabella mushrooms as a “bun” for a smaller turkey burger, or use mushrooms in place of your burger altogether. By trading three ounces of 90 percent lean ground turkey for a half cup of chopped Portabella mushroom once a week, you can save 7,280 calories a year.

8. Eat only while sitting. You’ve all heard the adage that ice cream calories don’t count when you’re eating it out of the carton in front of the open freezer door. Well, unfortunately, those calories do count. “We so often eat while standing. Become aware of how often you eat while running around, cooking, or giving your kids a snack. Make it a rule to sit down whenever you eat, which can potentially reduce snacking or eating when you’re not hungry,” says Zied.

9. Swap butter for ripe avocado. “Butter is loaded with saturated fat, while avocado contains heart healthy monounsaturated fat, the major antioxidant vitamin E, fiber, and the blood pressure controlling nutrient potassium.” Per tablespoon, you’ll save over 75 calories by making the swap, but still get the creamy satisfaction you crave.

How do you sneak better eating habits into your life?

Reprinted with permission from Environmental Nutrition Newsletter, December 2011, by Sharon Palmer, R.D.

Here are two soup recipes to try on for size…please check back with me and let me know how you enjoyed them!

Italian Leek and Potato Soup

Prep time: 8 minutes

Cook time: 30 minutes

Yield: 6 servings

Ingredients:

2 Tbsp extra virgin olive oil

1 Tbsp unsalted butter

3 large leeks (about 1 1/2 lbs) thinly sliced

1 sweet or yellow onion, chopped

3 lbs Yukon gold or russet potatoes, peeled, large dice

1 cup dry white wine

5-6 cups chicken stock

½ cup whipping cream

Salt and white pepper, to taste

Directions:

In a large stock pot heat the olive oil and butter until foamy or medium heat.  Add in leeks and onions and sauté for 10 minutes.  Add wine and continue to cook for 5 minutes.  Add in diced potatoes and 5-6 cups of stock (enough to cover potatoes). Simmer for 20-25 minutes, until potatoes are fork tender.  Using a blending stick puree mixture until creamy.  If you do not have a blending stick place 1 cup of soup in a blender and blend in small batches.  Add in cream and simmer for 2-3 minutes.  Season with salt and white pepper and serve.

Season with salt and pepper and simmer for 2-3 minutes, just to warm through.

Note: soak leeks in water and drain twice to ensure all of the sand is off the leek and pat dry prior to adding to pan.

Chicken Stew with Chick Peas and Plum Tomatoes

Prep time: 12 minutes

Cook time: 1 hour 30 minutes

Yield: 6 servings

2 Tbsp olive oil

4 chicken thighs

1 small onion, chopped

1 celery stalk, chopped

½ tsp cinnamon

¼ tsp ginger

1 tsp turmeric

1 tsp black pepper

½ tsp salt

1 (14.5oz) can chickpeas, drained

1 large can (28oz) plum tomatoes

4 cups low-sodium chicken stock

¼ cup red lentils

½ cup long grain rice

¼ cup lemon juice

garnish:

½ cup cilantro, chopped

Directions:

In a large stock pot heat olive oil over medium high heat, add in chicken thighs and cook for 3 minutes on each side.  Add in onion, celery, spices, and chickpeas and cook for 3 minutes to heat spices.  Pour in tomatoes and chicken stock and then add in lentils and rice.  Bring mixture to a boil over medium high heat and then cover and drop to a simmer for 1 hour and 15 minutes. Stir in lemon juice and serve. Garnish each bowl with 2 Tbsp of chopped cilantro.

Source: Mediterranean Diet Cookbook for DUMMIES by Meri Raffetto, RD and Wendy Jo Peterson, MS, RD.

Full disclosure: I was send a complimentary copy of this book by the publisher, but made no promise to promote or endorse…but I do love it!

Do you follow a Mediterranean Diet? What do you love best about it?

This modernized version of Shaker pumpkin muffins is a snap to mix and bake.

Makes 8 large muffins

1 3/4 cups unbleached all-purpose flour

1/4 teaspoon baking powder

1 teaspoon baking soda

3/4 teaspoon salt

1 teaspoon cinnamon

2 large eggs

1 cup pumpkin puree

3/4 cup sugar

1/2 cup canola oil

1/3 cup water

1 teaspoon pure vanilla extract

1/2 cup chopped walnuts or pecans

1/2 cup raisins

1/3 cup ground flaxseed

Preheat the oven to 350°F. Spray a 12-cup muffin pan with nonstick cooking spray. Whisk together the flour, baking powder, baking soda, salt, and cinnamon. In a separate bowl, whisk together the eggs, pumpkin, sugar, oil, water, and vanilla. Fold the pumpkin mixture into the flour. Stir in the chopped walnuts, raisins, and flaxseed. Use a large spoon or scoop to fill each muffin cup almost to the brim. Bake for 20 to 22 minutes, or until the muffins spring back when gently poked with the fingertips. Let them cool in the pan for 5 minutes and then transfer to a wire rack to finish cooling.

Source: The Kentucky Fresh Cookbook by Maggie Green, RD.

For a long time I was faithful to an old Jane Brody vegetarian chili recipe. Her list of spices seemed daunting, but the chili was so full of complex flavor, I kept on making the chili. This recipe for a spice-filled chili is my adaptation of her recipe. When I make chili I’d rather build the flavor than make the chili too hot. If more heat is desired, a shake of hot red pepper sauce does the trick. The smoky flavor and a rich red color come from the smoked paprika.

Makes 10 servings

2 tablespoons olive oil

1 medium onion, chopped (about 1 cup)

4 large carrots, peeled and sliced thin

2 cloves garlic, minced

2 tablespoons mild chili powder

2 tablespoons ground cumin

2 teaspoons thyme

1 teaspoon smoked paprika

1/2 teaspoon ground coriander

Generous pinch ground cloves

Generous pinch ground allspice

1 teaspoon salt

2 tablespoons pure maple syrup or Kentucky honey

3/4 cup reduced-sodium vegetable juice (one 6-ounce can)

1 1/2 cups diced fresh or canned tomatoes (one 15-ounce can)

1 1/2 cups cooked or canned chick peas, drained (one 15-ounce can)

1 1/2 cups cooked or canned red beans, drained (one 15-ounce can)

1 1/2 cups cooked or canned black beans, drained (one 15-ounce can)

2 cups reduced-sodium vegetable or chicken broth

3 cups cooked brown rice

Chopped avocado for garnish

Sliced green onions for garnish

In a Dutch oven heat the olive oil over medium heat. Add the onion and carrot and cook until the onions are soft and golden, about 10 minutes. Mix in the garlic, chili powder, cumin, thyme, smoked paprika, coriander, cloves, allspice, and salt and cook, stirring, for 1 minute. Stir in the maple syrup or honey, vegetable juice, tomatoes, chickpeas, red beans, black beans, and chicken broth. Bring to a boil, reduce the heat to a simmer, and cook for 30 minutes. Serve over a portion of cooked brown rice and garnish with chopped avocado and sliced green onions.

Source: The Kentucky Fresh Cookbook by Maggie Green, RD

So what are you waiting for?

Here are my personal goals for the month of December:

Aerobic activity: At least 5 hours of any combo of walking, running, jumping rope or dancing each week. I will also try my best to dance or take a fitness class (like spinning or tap or zumba or yoga) once a week.

Anaerobic activity: At least 2 or 3 sets of 5 upper body exercises and 5 lower body exercises twice a week AND abdominal exercises for 10 minutes at least twice a week.

Here are some great resources to get you started:

President’s Challenge (it’s not just for kids!)

Let’s Move

Sear’s Fit Studio

Weekly Fitness Challenge

Squeeze It In

Collage Video

Sparkpeople

Superkidsnutrition

What are your December fitness and activity goals? Please share them below. You can also share one of your favorite motivating resources. Be sure to Tweet (or post on Facebook) your progress with me throughout the month. I look forward to ‘Doing It with You’ in December!

What do you get when you put two superfoods–strawberries and spinach–together? Taste this easy recipe from 5 Ingredients for Healthy Living Cookbook and you’ll find out!

Ingredients:

1/2 cup honey

½ cup olive oil

1 Tbsp. Dijon mustard

2 cups fresh sliced strawberries, divided

½ tsp. Salt

¼ tsp. Black pepper

8 cups fresh baby spinach

Directions:

Combine honey, oil, mustard and 1 cup strawberries with salt and pepper in blender.  Process until smooth.  Combine spinach and remaining cup of strawberries in serving bowl and toss with dressing. Toss to evenly coat and serve immediately.

Makes 8 servings

Nutrition info per serving: 180 Calories; 1 gm Protein; 13.6 gm Fat; 11.2 gm Carbohydrate; 189 mg Sodium

Source: 5 Ingredients for Healthy Living Cookbook by The Nutrition Sisters Chere Bork, RD and Laurie Meyer, RD. 

Are you getting enough fish in your diet? Salmon is a great source of much-needed omega 3 fatty acids, specifically  eicosapentaenoic acid (EPA) and docosapaentanoic acid (DHA). These polyunsaturated fats support key functions in the brain, blood vessels, and the immune system and studies suggest they may play a role in reducing the risk of cardiovascular disease, diabetes, and some cancers. They may also protect the eyes against macular degeneration and support visual and neurological growth in infants. But besides omega 3s, salmon also boasts other key nutrients–it’s loaded with high quality protein and contains vitamin D, potassium, and calcium.

Here’s a delicious recipe to help you work more fish into your diet. Aim for 2 or 3 fish meals per week (to total about 8 to 12 ounces):

Ingredients:

2 cups cooked salmon* or 15 oz can skin and bones removed

½ cup Italian seasoned breadcrumbs or cracker crumbs

1 egg or 2 egg whites, lightly beaten

¼ cup minced onion

2 Tbsp. olive oil, divided

1/8 tsp. salt

1/8 tsp. black pepper

Directions:

Combine salmon, breadcrumbs, egg, onion, 1 tablespoon oil, salt and pepper in a large bowl and stir to blend.

Shape into 4 patties and refrigerate 30 minutes.

Heat skillet with  the remaining oil over medium heat.

Add salmon and cook 5 minutes per side.

Serve on whole grain roll or salad greens with your favorite toppings.

Makes four servings.

Nutrition info per serving: 278 Calories; 25 gm Protein; 15 gm Fat; 10.7 gm Carbohydrate; 311 mg Sodium

*about 15 ounces raw. To make baked salmon, preheat oven to 450°F. Place skin side down on non-stick baking sheet and bake for 12 to 15 minutes.

Source: 5 Ingredients for Healthy Living Cookbook by The Nutrition Sisters Chere Bork, RD and Laurie Meyer, RD.

What’s your favorite fish and how do you like to prepare it?