By: Jennifer Shea Rawn  MS, MPH, RD Jewel-Osco Registered Dietitian and health and nutrition expert

If you’re on the road to better eating and a healthier lifestyle this year, I’ve put together some simple tips that have helped me stayed on track and that I hope will help you towards your goals:

• Toss those leftovers already! – Do you still have leftover cookies, cakes, candy and other sweets around the house that fed our sugar addictions throughout the holidays? Get them into the trash, out of mind and out of sight of temptation. Also, give your fridge a makeover by stocking it with fresh citrus fruits that are in season and a plenty right now (think mandarin oranges, tangerines) and bright leafy greens (think kale, swiss chard, arugula, spinach). These “power produce picks” are packed with vitamins, minerals, fiber and antioxidants – all which will give you a natural energy boost and help cleanse your body from weeks of party goodies.
• My Cart = My Plate – Think of your shopping cart like you would your dinner plate. Visually divide your cart into quarters. Fill half the cart with vegetables and fruit. High fiber, water-packed produce helps fill you up without a lot of calories. Fill a quarter of your cart with protein (especially fish, beans, nuts and nut butters, yogurt, milk and tofu) and the other quarter with whole grains. This year my whole grain favorites are: quinoa, farro and barley. (You will LOVE the Mango Pomegranate Quinoa recipe below!) And that small section in the front can hold your purse, your child (if a little one is riding along) and the “extras” which should be minimal – things like candy, butter, chips, etc. Now that the fridge and pantry is stocked with healthy foods – let’s get cooking and try out some new recipes! Experiment and have fun in the kitchen and don’t take cooking too seriously. You’ll be uncovering new family favorites in no time!
• Rethink that drink – Chances are eggnog, alcoholic and non-alcoholic cocktails and other sugary drinks were flowing over the holidays. Ditch those drinks, if you haven’t already, and get back to the basics. Hydrate and cleanse your body with water. No need to keep it boring – add orange, grapefruit or lime slices to add flavor without calories. Keep cans of seltzer stocked in your fridge for when you need that refreshing carbonation minus the sugar and calories of soda. Make your own spritzer with 6oz sparkling water and 2oz 100% juice for the flavor of juice minus the calories.  Also, keep plenty of tea on hand to enjoy in the afternoon – not only is green tea packed full of health promoting antioxidants, but sipping tea is also a great way to reduce stress and calm the mind – and don’t we all need that!
• Don’t fear the fat. Do eat foods rich in healthy fats, such as nuts, avocado, salmon and extra virgin olive oil. These foods are flavorful and satisfying; two key qualities that can help you stick to your plan. The key is using small portions to keep calories in check.
• Sweat it out - Nothing makes you feel better and gets those endorphins pumping more than a good sweat session. Hit the ground in 2013 with regular walking, running or other fun activities that can get you moving. Remember YOU are in charge of getting active. Schedule it into your day. Make it a priority.
• Stay positive and visualize positive results. If you’re trying to lose weight, VISUALIZE yourself fitting into your skinny jeans, chasing your son around the yard without getting winded or receiving great cholesterol screening results from your doctor. Visualize success at your goals. Our minds can either motivate us towards success – or motivate us to disappointment – you choose.
• Commitment and consistency, not perfection. Remember, no one is perfect. If you fall off your healthy eating plan get right back on. Eat well 90% of the time and enjoy small portions of more indulgent foods the other 10%. Staying committed and consistent is the key – not being perfect.

Here’s to a healthy, happy and delicious year!

Jenny

Visit www.jewelosco.com for more healthy eating tips and great recipes. And if you’re on Twitter, follow Jenny @jennyshea for regular tips and food inspiration!

Active Time:   30 minutes

Total Time:  1 hour

Amount:   5 (1 cup) servings

Ingredients:

1 cup quinoa, rinsed

½ cup fresh squeezed lime juice (about 2 limes), divided

1 tablespoon Essential Everyday™ Olive Oil

2 teaspoons ground cumin

½ teaspoon chipotle chile pepper powder

- zest of 1 lime

1 cup chopped fresh mango

1 cup crumbled Mexican Cotija cheese

½ cup chopped red onion

½ cup pomegranate seeds

1 ripe avocado, peeled, pitted and chopped

2 tablespoons diced jalapeño peppers

Directions:

1. In medium saucepan, combine rinsed quinoa, 2 cups water and ¼ cup lime juice; salt to taste.  Bring to a boil.  Reduce heat to a simmer; cover and simmer 15 minutes or until liquid is absorbed.  Cool completely.
2. In large bowl, combine remaining ¼ cup lime juice, oil, cumin, chile powder and lime zest; whisk to combine.
3. Add cooled quinoa, mango, cheese, onion, pomegranate seeds, avocado and jalapeños to bowl; toss to coat.  Salt and pepper to taste.

Nutritional Information:

Serving Size 1 cup; Calories 340; Total Fat 16g; Saturated Fat 5g; Cholesterol 25mg; Sodium 350mg; Carbohydrates 40g; Fiber 6g; Protein 12g

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