A Healthy Eating Day

Howard Baker, RN BSN
Howard Baker, RN BSN

Ten weeks ago I started a journey toward healthy eating after a reality check with my weight gain and the excuses I used for not following a healthy Diet. In the past ten weeks I have eaten great food, felt better, and saved money all while having more energy throughout my day. My goal was to lose two pounds per week with five steps to healthy eating, and I am proud to have surpassed my goal. I am now able to wear clothing I had outgrown. The only problem with my weight loss and lifestyle change is some of my clothing is now too big— trust me it is not a bad trade, but a great feeling. I tell you this not to impress you – but to impress upon you that you too can have dramatic results with a healthier lifestyle.
   Last week The American Heart Association celebrated “Start Eating Healthy Day” a campaign to encourage people to make better food choices. I applaud The American Heart Association and their effort to bring awareness to the benefits of a healthy lifestyle to all aspects of our lives. I encourage you to have your own “Eating Healthy Day” and visit The American Heart Association’s webpage at www.heart.org and click on the “getting healthy” tab; it is packed with ideas for both diet and exercise and ideas on how to make your favorite recipe healthier.
With Thanksgiving quickly approaching, the American Dietetic Association estimates we consume about 4,000 calories during our Thanksgiving meal. In contrast, it has been estimated that the early Pilgrims and Indians consumed about 550 calories during their first Thanksgiving celebration. With a little preplanning now, you can make your Thanksgiving meals festive and healthier without sacrificing taste. Be realistic, the holidays is not the best time to start a weight loss program; you may be setting yourself up for failure. A better goal may be to maintain your weight throughout the holidays. Eating smaller, lower calorie meals during the day will allow for a little indulgence at festivities later in the evening without overloading your total daily caloric intake.
I encourage you to start a “healthy eating day”, and here is one of my favorite recipes to help get you started on a healthier better you! Make sure to discuss any changes in your daily exercise or diet with your healthcare provider. Have a great holiday season!

Chicken Veggie Stir Fry
1 Tbsp. low sodium soy sauce
1 Tsp. hoisin sauce
1 Cup warm water
1 Tbsp. cornstarch
1 Tsp. olive oil
1 clove garlic minced
1 Tsp. chili peppers crushed (optional, to taste)
1 Tsp. ginger minced
1 Tsp. Thai hot sauce
2 Cups broccoli slaw
1 Cup carrots, shredded
1 red pepper
1 Yellow pepper (or substitute roasted peppers)
2 Cups Portabella mushrooms, sliced
1 Can water chestnuts sliced (optional)
1 Can bean sprouts (optional)
2 Cups chicken breast, cooked & amp; cubed

Combine soy & amp; hoisin sauce, water, with cornstarch in a small bowl. Stir to combine and set aside. In a wok or flat bottomed pan set to high heat, add oil, garlic, ginger, chili pepper, and Thai hot sauce. Stir fry for one minute. Add vegetables and chicken. Stir fry, moving ingredients in the pan quickly for 3 – 4 minutes. Add prepared sauce and continue to cook until liquid thickens. Serve with brown rice or rice noodles.

Makes four two cup servings. Nutritional Information: Fat: 2.3g, Carbohydrates: 12.7, Calories: 150, Protein: 19g

Howard Baker, RN BSNFor questions, comments, or suggestions on topics you want to read about please email me at: [email protected]

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