Raise your hand if you have made a New Year’s resolution in the past and not achieved it? (My hand is up) Better yet, raise your hand if you have made a resolution for this year and have already fallen off the wagon? (My hand is also up) It is not too late to jump back on that wagon.
I invite you to join the staff at MacArthur OB/GYN in a resolution to make healthy dietary changes for 2010. Many of the staff have expressed a desire to either lose weight or to learn how to eat healthier. It is not too late to join us. I will keep you all posted of our progress.
How do you achieve the resolution you make?
Over the next few weeks we will discuss various ways for you to make sure you complete your resolution. First, avoid resolutions that are vague. Because vague resolutions are not measurable, they can be harder to accomplish.
- Instead of saying I’m going to drink more water say I’m going to drink 2 glasses a day
- Instead of saying I’m going to exercise every day say I’m going to walk 100 minutes per week
- Instead of saying I’m going to eat healthier, say I’m going to eat a vegetable at lunch and dinner or keep my carbohydrate consumption to 6 servings a day
MacArthur OB/GYN’s Resolutions for 2010
Follow the staff at MacArthur OB/GYN as we travel through the process of making and keeping our resolutions. Here are some examples of some of the resolutions the staff have made:
- There are 9 MA’s and front office staff that are losing a specific amount of weight
- There are 2 MA’s that changing their eating habits to eating more vegetables
- There are 2 MA’s that are keeping their servings of carbohydrates to 6 per day
- All participants will be switching to whole grains breads and pastas
- All participants are working on bringing lunch to work at least 4 days a week instead of eating fast food
- All participants are working on eating breakfast at least 5 days a week
So far everyone spent the first couple of weeks writing down everything they have eaten. Last week we all weighed in, talked about appropriate serving size, and made a meal plan for the week. This week we weighed in again and discussed further what a healthy carbohydrate is.
This week’s recipe is a chicken soup that is quick and easy. I usually make the soup on a Sunday and put it up in individual containers. These can either be placed in the refrigerator or the freezer for future use. By putting it in serving size containers, you eliminate having to prepare your lunch in the morning while you are trying to help find your kid’s backpacks that have mysteriously disappeared or those gym clothes you just washed which never made it into the backpack that mysteriously disappeared. Add a green salad and a Sugar-free Jell-O and you are set for a great lunch.
Chicken Soup Mexican Style
Nonstick cooking spray
1 small onion, chopped
1 jalapeno pepper, diced
1 garlic clove , minced or 1 tsp. chopped garlic from a jar
2 tsp. ground cumin
5 cups low sodium chicken broth or 5 chicken bouillon cubes with 5 cups water
1 ½ pounds skinless chicken breast, cubed or 1 ½ cups pre-cooked, frozen chicken
2 cups salsa
Cilantro, if desired
Salt and pepper to taste
Heat oil in large saucepan over medium heat. Add the onion and jalapeno. Cook until vegetables are tender. Stir in the garlic and the cumin. Cook about 30 seconds longer.
Add the broth. Increase the heat to high and bring to rapid simmer. Add the chicken and cook until no longer pink. Stir in the salsa. Season with salt and pepper. Sprinkle with some chopped cilantro on top before serving, if desired.
Serving size: 2 ¼ cups
Nutritional Information Per Serving:
Total fat 8 grams
Saturated fat 1.5 grams
Protein 46 grams
Carbohydrates 14 grams
Fiber 2 grams
I’m proud to announce that for the first week MacArthur OB/GYN lost 22 pounds!