New Year 'Newtrition'
Thank you for joining us for New Year 'Newtrition'. We are excited to share information that will help you nourish your body with a whole food plant focused lifestyle. In addition to this program you can also register to receive emails on our February topic of self care and our March topic of exercise. To register for our February Feel the Love or our March Movement Madness or both, email firstname.lastname@example.org and indicate the program for which you are registering.
Below are all of our postings for New Year 'Newtrition'.
New Year 'Newtrition'
Week One - Taking Stock
January 1 - Introduction Video
Registered dietitian Julie Lanford reviews 5 of the main recommendations regarding nutrition and cancer.
January 3 - Take Stock of Your Current Eating Habits
January 4 - Boosting Your Immune System
A number of lifestyle behaviors may affect the function of your immune system. Learn here about a few helpful ways to strengthen your immune system. Can you think of any similarities between training for a big race and training your immune system to help prevent cancer/cancer recurrence?
Week 2 - A plant-based lifestyle
January 8 - What's On Your Plate?
The American Institute for Cancer Research recommends that 2/3 of your plate be comprised of plant foods (fruits, vegetables, beans, legumes, whole grains, nuts, seeds) whereas 1/3 -or less- of your plate should be comprised of animal protein. Based on your dinner last night, how did your plate look? If your plate was not 2/3 plant foods, what is a change you can make tomorrow for dinner? If your plate was 2/3 plant foods, what's the next plant based meal you are planning to prepare?
January 9 - Making Basil Broccoli from Rebecca Katz
Check out the recipe:
Rebecca Katz’s Basil Broccoli (makes 4 servings)
1 bunch of broccoli, cut into bite-size florets (about 2 ½ cups)
2 tablespoons extra-virgin olive oil
1 tablespoon finely chopped garlic
Pinch of red pepper flakes
½ cup diced red bell pepper
¼ cup fresh basil, finely chopped
2 teaspoons lemon zest
1 tablespoon freshly squeezed lemon juice
1. Bring a large pot of water to a boil. Add a pinch of salt and the broccoli florets and stems to the pot of water and blanch for 30 seconds. Drain the broccoli, then run it under cold water to stop the cooking process; this will retain its lush green color.
2. Heat the olive oil in a sauté pan over medium heat, then add the garlic and red pepper flakes and sauté for 30 seconds. Add the bell pepper and a pinch of salt and sauté for an additional minute.
3. Stir in the broccoli florets and ¼ teaspoon of salt and sauté for 2 minutes; the broccoli should still be firm. Makes 4 servings
4. Add the basil and lemon juice with zest just before serving. Lemon will dampen the color of broccoli if it sits for more than a few minutes.
January 10 - Fruitful Endeavor, Adopting a Plant Based Diet May Offer a Bounty of Benefits
In Today's Dietitian, Adopting a Plant Based Diet May Offer a Bounty of Benefits, Sharon Palmer, registered dietitian, reviews the health benefits of a plant based diet and tips on how to make this diet pattern work for you. Of the 7 tips she suggests to help transition to a plant based diet, which do you gravitate toward to try first? If you already consume a plant based diet, reflect on what has worked for you to maintain this diet.
January 11- Plant Based Do's and Don'ts
Check out this webinar, where Julie Lanford, the Cancer Dietitian, discusses in depth why a plant based diet is recommended to promote survivorship and prevent cancer recurrence.
Week 3 - Detox
January 14 - Detox Intro Video
January 15 - Getting Stuck in the Negatives
Eating healthfully is one way to help support your body’s natural detoxification process. But what about your mind’s detoxification process of negative thoughts? After watching the TED talk, “Getting stuck in the negatives (and how to get unstuck),” think about what you are grateful for and what good things happened in your day.
January 16 - Let's Reboot - Control, Alt, Delete
Ingredients for Rebecca Katz's Magic Mineral Broth
Makes 6 quarts
6 unpeeled carrots, cut into thirds 2 unpeeled yellow onions, cut into chunks 1 leek, white and green parts, cut into thirds 1 bunch celery, including the heart, cut into thirds 4 unpeeled red potatoes, quartered 2 unpeeled Japanese or regular sweet potatoes, quartered 1 unpeeled garnet yam, quartered 5 unpeeled cloves garlic, halved 1/2 bunch fresh flat-leaf parsley 1 (8-inch) strip of kombu* 12 black peppercorns 4 whole allspice or juniper berries 2 bay leaves 8 quarts cold, filtered water 1 teaspoon sea salt
*Kombu is a mineral-rich seaweed (in the kelp family) that adds an umami or savory flavor to stocks and broths. Kombu is usually found in the Asian section of a grocery store near the nori (seaweed sheets) that are used for sushi. Store dried Kombu in a cool dark area in your pantry.
Rinse all of the vegetables well, including the kombu. In a 12-quart or larger stockpot, combine the carrots, onions, leek, celery, potatoes, sweet potatoes, yam, garlic, parsley, kombu, peppercorns, allspice berries, and bay leaves. Fill the pot with the water to 2 inches below the rim, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer, uncovered, for at least 2 hours. As the broth simmers, some of the water will evaporate; add more if the vegetables begin to peek out. Simmer until the full richness of the vegetables can be tasted.
Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath), then add salt to taste.
Let cool to room temperature before refrigerating or freezing.
Prep Time: 10 minutes Cook Time: 2 to 4 hours Storage: Store in an airtight container in the refrigerator for 5 to 7 days or in the freezer for 4 months. Per Serving: Calories: 45; Total Fat: 0 g (0 g saturated, 0 g monounsaturated); Carbohydrates: 11 g; Protein: 1 g; Fiber: 2 g; Sodium: 140 mg
January 17 - Body Reset
After a holiday season of indulgence and potlucks, getting back into the swing of eating healthfully can sometimes feel like a daunting chore. Keep it simple, and consider a “2 day reset.”
Check out this podcast from Mary Purdy. What is one positive dietary change you plan to make?
January 18 - Detox Your Home
The latest research on home furnishings, building, and improvement products to avoid chemicals associated with negative health effects. Check out the Healthy Living: Home Guide
Week 4 - Mindfulness
January 21 - Mindfulness Video
January 22 - Understanding the Seven Types of Hunger
There can be many factors that drive us to the kitchen. This article
reviews 7 types of hunger that promote eating. Which type of hunger
most frequently motivates you to eat? What can you do to satisfy this
hunger – perhaps other than food?
January 23 - Food Bowl Mandalas
January 24 - Satisfaction vs. Fullness
As referenced in this week's introduction video, there is a difference between feeling physically full and feeling satisfied. Fellow RDN, Rachel Hartley further discusses this difference in her blog post. What foods do you find satisfying?
January 25 - Mindful Eating Environment
10 Simple Ways to Creating a Mindful Eating Environment
Mindful eating may be a challenging practice for some to initially adopt. An easy way to start is to evaluate where you eat. Consider these 10 simple ways to help promote mindfulness.
January 28 - Nourishing Ourselves
Our registered dietitian Stephanie Logosh is focusing on how we nourish ourselves
beyond just calories.
January 29 - Meditation
The Mayo Clinic reviews the benefits, types, and how to practice meditation daily in a way that works for you. Click here to learn more.
January 30 - Self-Compassion Break
January 31 - Self-love
Deborah Khoshaba, recommends a seven-step prescription for self-love. Of her seven steps, which do you think you can easily accomplish? Of her seven steps, which do you find more difficult to achieve? Why is this so? How can you overcome this obstacle?