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Nearly one in four women will make a New
Year's resolution to eat healthier, according to a recent survey of
grocery shoppers by Mrs. Dash(R) Seasoning Blends. These women, who
identified themselves as the primary shoppers in their families, took part
in a national survey that asked respondents about their healthy eating
habits. Although many of us fall back into our old routine after the glow of
New Year's has worn off (most resolutions have failed by February 1, according to
a study last year by Franklin Covey), there are some easy ways to tackle the
broad goal of "eating healthier" to make this year different. In fact,
according to the experts, small changes to diet and lifestyle can have a big
impact on your overall health.
"It's great to see so many women making a
personal pledge to eat better," said Tracey Carlyle, a registered dietitian.
"The key to keeping a resolution to eat healthier is to approach it as a
series of lifestyle adjustments. Making even small changes can pay off big
in terms of your health and how well you feel each day."
For instance, cutting down on sodium may
reduce your risk for high blood pressure and subtle calorie-cutting tactics
can help you keep off extra pounds. Other tips:
- Simply switch the salt shaker for a
non-salt seasoning like Mrs. Dash. It's an easy way to reduce the sodium
while keeping the great taste in your favorite foods.
- Plan ahead. A batch of Mrs. Dash Turkey
Chili (see attached recipe) made ahead of time and frozen can make for a
quick balanced meal without the sodium of a store-bought frozen meal.
- Enjoy snacks and treats, but practice
portion control. For instance, eat a serving of chips from a small bowl
rather than eating them out of the bag.
- Get in the physical activity habit.
Start with a daily 10-minute walk and add a few minutes each week until
you're walking for at least 30 minutes a day.
- Make fast and easy at-home meals.
Grilled chicken seasoned with Mrs. Dash Original Chicken Grilling Blend, a
tossed salad of prewashed lettuce and a dessert of fresh fruit topped with
vanilla yogurt make a delicious and healthful meal.
- Take it a step at a time to reach your
goal. When you master a new habit, congratulate yourself, then tackle a
new one. Each small step paves the way to success.
More About the Survey
The survey was conducted on behalf of Mrs.
Dash and utilized Synovate's eNation online omnibus tool to sample a
universe of 628 female, primary grocery shoppers on their reaction to the
question, "Which of the following best describes your own healthy eating?"
The results of the survey:
- Healthier eating will be my New Year's resolution (24 percent)
- I don't always eat healthy and I don't plan to change
(29 percent)
- I believe that I already eat healthy and make good food choices
(47 percent)
Turkey Chili
This turkey chili recipe is fast and easy
to make, and you can eat it now or freeze it for a time when you really need
a meal on the go. It's also filling and healthy, with only 191 milligrams of
sodium, seven grams of fat and six grams of fiber.
- Serves six
- Prep Time: 15 min
- Cook Time: 50 min to 51 min
1 1/2 Tbsp. (22.5mL) Mrs. Dash(R) Extra
Spicy Seasoning Blend
1 1/2 tsp (7.5mL) Mrs. Dash(R) Garlic & Herb Seasoning Blend
1 1/2 tsp (7.5mL) canola oil
1 medium onion, chopped
1/2 large jalapeno pepper, seeded and chopped
1 lb (454g) ground turkey breast
14 Oz. (392g) can tomatoes, no salt, with juice
2 cups (480mL) cooked kidney beans (if canned, rinsed and drained)
3 Oz. (90mL) tomato paste
1/4 tsp (1.25mL) cumin
1/2 cup (120mL) water
1. Heat oil in saucepan over medium high
heat.
2. Add onion, Mrs. Dash(R) Garlic & Herb and jalapeno pepper.
3. Cook for 4 to 5 minutes.
4. Add ground turkey and break up meat with a spoon, cook for 5 minutes.
5. Add tomatoes, kidney beans, tomato paste, Mrs. Dash(R) Extra Spicy,
cumin and water; mix well.
6. Cook over low heat for 40 minutes and up to 2 hours.
7. Serve hot.
Nutritional Information Per Serving:
Calories: 229 Sodium: 191 mg Potassium: 728 mg
Total Fat: 7 g Saturated Fat: 1 g Unsaturated Fat: 5 g
Trans Fat: 0 g Carbohydrates: 21 g Fiber: 6 g
Protein: 19 g Cholesterol: 59 mg
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