Good Health Memphis

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Tighten

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January 2015 Features 4 Iron Resolve 6 AHA: How to Keep Your New Year’s Resolutions 10 Heads Up 14 Study: Running Keeps You Walking 15 Health Officials: Use E-Cigs at Own Risk 16 Ten Tips for Better Work-Life Balance

Departments 8 Outfitter: Gear for the New Year 12 Work it Out: Swiss Ball Exercises 17 Race Spotlight: Mississippi River Marathon 18 Racing Calendar 19 Food Clues: Nutrition Resolution? Try This ‘SMART’ Approach 20 Good Food: One-Pot Tuna Casserole

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15

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cover story Iron Resolve

20

from the editor

Sara P. Shirley Good Health Editor

I always make New Year’s resolutions, but I’m not sure if I’ve ever actually kept one. Last year, I wrote in the magazine that I planned to run a marathon in 2014. Full disclosure: that never happened.

And although 2015 is already upon us, I take some solace in the knowledge that I’m not alone in my failure. Studies show that around 92 percent of people who make New Year’s resolutions fail to keep them.

As I reflect on the year gone by, and on my litany of failed resolutions, a few obvious flaws in my resolution—making habits come to light.

The biggest mistake I tend to make is to not include a plan for carrying the resolution through. I also usually have really general goals – to lose weight, to treat others with more kindness, to stand up against injustice, to exercise more, to procrastinate less and produce more. Nice goals, I think, but hard to measure without more specificity.

Even a more specific goal –running a marathon – is improbable without a plan of action and the willingness to follow through.

Still, I’m not discouraged. As nutritionist and Good Health writer Blair Mize puts it in her column this month– having a goal is really the first step.

What’s my resolution for 2015? To become one of the 8 percent of people who make a resolution and keep it.

In keeping with that theme, this issue of Good Health includes advice from fitness and nutrition experts as well as stories of success from other Memphians. We’ve also included a fun Swiss Ball home workout, tips for balancing work and personal life, an easy—to—make, heart—healthy recipe, a look at helpful fitness gear, a spotlight on an upcoming race and an event calendar. I hope you enjoy this issue. Please send your feedback to me at patterson@commercialappeal.com.

Happy New Year!

M E M PHI S

Editor Sara P. Shirley patterson@commercialappeal.com

Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the paper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2014.

Contributors Nathan Berry Jason Terrell Blair Mize

Lori Pope Mary Coffman

For more information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail patterson@commercialappeal.com.

495 Union Avenue, Memphis, TN 38103

Terrance 16 Little High School Student

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SPORT Basketball

SUPPORT My coach, Ricardo Patton. Felton Young. My grandmother, Alena Little. My cousin, Christin Little.

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ROLE MODEL My late grandfather Wesley Johnson

BRAGGING RIGHTS When our team was conditioning for basketball season on the track.

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FAVORITE CELEBRITY Kobe Bryant Photo by Nathan Berry

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Iron Resolve Story by Sara P. Shirley • Photos by Jason Terrell

T

my first workout, I couldn’t move. Really, I couldn’t. But the cool thing is that the workouts are different every day, so you’re able to come back and work something different and get through it.

You just get better and better.”

Calcote said he is still working toward his personal health and fitness goals, but he feels like he’s on the right track.

“I just want to keep on this path,” he said. “I guess that’s my goal for the new year.”

Irvine said that while motivation is a key factor in progress, it’s also progress that helps keep his clients motivated.

Iron Tribe workouts are measurable and members have scores that are recorded into their Iron Tribe profiles. The workouts are geared not only to improve strength he easiest way to commit to a healthier lifestyle is to find a way to

make working out fun.

That’s the philosophy of fitness

success. (Iron Tribe has a partnership with Whole Foods Market to provide healthy, locally produced meals for members.)

“I just stuck to the meal plan and

coach John Irvine of Iron Tribe in East

came to class at least three times a

Memphis. And it’s one that seems to be

week,” Doggett said. “The coaches here

working. Irvine’s group fitness center

are great. I’ve never been in a gym like

opened just a few months ago, and his

this one, and I’m really enjoying it. I think

clients are already boasting results.

it’s a good mix of cardio and strength

Nora Doggett joined the gym at the beginning of November with her husband.

training.”

Derrick Calcote, who joined the

After a month, she said she’d lost nine

gym to free himself of blood pressure

inches off her body, in addition to gaining

medication, agreed with Doggett.

muscle. She said the paleo meals offered at the gym have played a major role in her

“The coaching aspect of the gym is probably the best part,” he said. “After

Iron Tribe coach John Irvine helps Nora Doggett work out on the rings during a group fitness session.

Why These Women Canceled Their Gym Memberships and Joined Iron Tribe Fitness...

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Derrick Calcote joined Iron Tribe to free himself of blood pressure medication. With help from coach John Irvine (left), he met his goal in less than two months.

Why? At Iron Tribe Fitness, we have a few basic beliefs. We believe that a program that changes every day and pushes you to the best of your ability is the best fitness plan yet developed. We believe we all work better together as a team, that competition helps us stay focused and accountability makes us honest.

improvement in all aspects of fitness. Irvine works with coaches

We believe your potential is greater than you believe - whether you're a mother of two young kids, in your 50's, a conditioned athlete or a beginner who wants to get better. Iron Tribe members are as young as 15 and reach to over 70. The awesome results combined with the new friendships made at Iron Tribe makes this different than any other gym you've ever experienced.

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and endurance, but also coordination, mobility and speed. That way, members who improve with each workout will also see

“We find that when people are fitter and healthier overall it allows them to be better at the things they love doing, like being a better spouse or parent, or more productive at work, or more active in their church or community,” said Irvine.

The team atmosphere of Iron Tribe is also a big part of Irvine’s fitness philosophy. Not only does having a close-knit group lead to accountability for members, but it also makes the workout more enjoyable.

“Some people are perfectly happy putting in their ear buds and going on a run or lifting weights on their own, but I know I do much better in a group setting like Iron Tribe,” Irvine said.

This month we are offering a New Year’s Resolution Special of 50% off your first month of classes.

Make sure you mention you saw this in Good Health. But hurry!

This offer expires at 5:00 PM on January 31, 2015.

Need more information? See how others have already transformed their lives.

Simply request our free special report at: www.irontribefitness.com

“Interacting with people and making friends while doing the same challenging workout is a blast.”

Irvine said his New Year’s goal for his business is to continue to build on the momentum that “the Tribe” has already generated in the last couple of months.

“If every single person that steps through our doors leaves knowing they are one step closer to their personal goals, then mission accomplished.”

454 Perkins Ext. Memphis, TN 38117 • 901-590-2095 jirvine@irontribefitness.com

How to keep your New Year’s resolutions Tips for staying on track and leading a healthier lifestyle year after year Story by Lori Simpson Pope

F

or many Americans, the holiday season is a time of celebration,

which sometimes leads to holiday weight gain and a resolution to lose weight in the New Year. In many cases, after just a few short weeks of daily visits to the gym, many give up on their goal to slim down and get in shape and revert to old habits.

Keith Hollifield, director of fitness for Q4 Fitness, said that a gym could see up to 200 new members each January, but

Tip 1: Convenience is Key. From work to dropping the kids off at after-school activities, finding time to exercise can be difficult, even for the most dedicated person. Finding a gym that is close to home will help make trips to the gym a little more convenient.

“Shop around for gyms within three miles of home,” Hollifield says. “Look for a gym that offers the services you need and is open at the time you will most

many do not stick to the routine for long.

“New members typically come to the gym about four to six weeks before quitting,” he said. “It’s something that happens over and over again.”

While 80 percent of new gym members will eventually quit, there are several tips that can help the dedicated person stay on track with a new fitness plan.

likely be active.”

Tip 2: Hire a Professional.

Hollifield says the majority of people who quit going to the gym do so because they do not see the results they want.

“The average person won’t get the results they want because they don’t understand what they need to do to get to where they want to be,” he says. “You don’t pull your own teeth or set your own broken arm because you don’t have the experience. Joining a gym that has trained professionals on staff is only going to help you reach your fitness goal.”

Tip 3: Don’t Let Setbacks Bring You Down.

There may come a time when you are injured or have other obligations that will lead to missed workouts, but it is important to get back on track and not give up.

What would the American Heart Association do?

Being physically active is important in the prevention of heart disease and stroke, the No. 1 and No. 4 killer of all Americans.

The American Heart Association

vigorous aerobic activity at least three

intensity physical activities that are

days per week.

developmentally appropriate and

The AHA also encourages moderate to high-intensity muscle-

varied.

No time for an hour-long activity

strengthening activity at least two

break? Try to provide at least two

recommends adults trying to improve

days per week for additional health

30-minute periods or four 15-minute

their overall cardiovascular health

benefits.

periods in which they can engage in

get at least 30 minutes of moderate-

For children, the AHA recommends

vigorous activities appropriate to their

intensity aerobic activity at least five

they participate every day in at least

age, gender and stage of physical and

days per week or at least 25 minutes of

60 minutes of enjoyable, moderate-

emotional development.

“Personal fitness and wellness is a lifetime process,” Hollifield says. “So like anything in life, when you fall, get back up and try again. Evaluate why you failed and seek help from a personal trainer to get back on track.”

Tip 4: Hate Running? There are other options!

While running is often one of the main ways people get their heart pumping, there are other options available to get a

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cardiovascular workout.

“There are endless ways to get cardio without wearing out your knees,” Hollifield says. “Many gyms offer classes that are fun and engaging ways to get a cardiovascular workout, such as Zumba and Spin.”

Hollifield also recommends group classes and team training to incorporate cardio into a workout regimen.

With the proper planning and right amount of dedication, you can achieve your fitness goal in the New Year and beyond.

About the author Lori Simpson Pope is the communications director for the American Heart Association – Memphis.

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Heads Up

A Good Health Q & A with Debra Meadow of The Lice Doctors

GH:

Where do head lice come from?

a day. By the time a family realizes

has contracted head lice is to

Debra: Head lice exist in the environment

that a child or the family has head

contact anyone they have been

of almost every country. They are

lice, the insect has potentially laid

in close proximity with during

insects that live on the human

several dozen eggs.

the last two weeks. That includes classmates, Sunday school mates,

head and, because they are parasites, they bite and drink a

GH:

drop of blood from the human

Debra: Parents often realize a child has

head three times a day.

GH:

How do they spread and how GH:

(especially during holidays),

(eggs) on the hair or someone in

sleepover guests and anyone

the family’s head itches.

riding in their car.

Are children more susceptible to

About the author

com or call 901-305-8819.

Debra: Head lice do not carry or transmit diseases. They are simply a

school, camp, childcare, sporting

nuisance. They do reproduce

events, etc., are exposed to head

rapidly and bite. They can

lice more frequently. I tell parents

cause itching, which is a great

that they need to assume that

distraction from school, work and

head lice are in the environment

sleeping. Head lice are extremely

their child frequents. A child that

contagious.

through play, hugging or sleeping together.

specializing in treatment for head lice.

more information, visit www.licedoctors.

diseases?

head to head. Children who attend

take it home and infest the family

one of the nation’s largest companies

to the privacy of the clients’ homes. For

Do head lice carry or transmit

contracts head lice will in turn

Debra Meadow works for Lice Doctors,

intensive training and is dispatched directly

GH:

having head lice?

Debra: Head lice are transferred from

Each of their lice operators undergoes an

sitters, grandparents, cousins

head lice because they find nits

quickly?

Debra: An adult louse can lay 8 to 10 eggs

camp mates, neighbors, baby

What are the signs of head lice?

GH:

What treatment can you recommend?

Debra: Lice Doctors recommend a protocol that includes a thorough

GH:

Should the parents of a child who

inspection of the head by a

has head lice alert their child’s

professional technician: combing

school or other parents?

through the hair with a specially

Debra: The most courteous approach when discovering that your child

designed, tightly tined comb and olive oil.

GH: Are there any treatments you warn against using?

Debra: Almost all of the over- the- counter shampoos and all of the prescriptions that are available for head lice removal contain a toxic pesticide. We strongly discourage parents from applying these pesticides to the heads of their family. Secondly, pesticide only kills the adult bug. It does not penetrate the eggshell. The eggs are left still alive and will hatch after the parent has stopped using the shampoo. By that time the lice have been allowed to multiply. Head lice in some instances have also become immune to the pesticide, making it totally ineffective.

GH: What health risks are associated with using the pesticides?

Debra: Repeated use of toxic chemicals is never healthy. There have been incidences of allergic reactions such as a burning scalp, headaches and vomiting after the use of the pesticides. These products do not work over 90 percent of the time.

GH: What are some head lice prevention techniques?

Debra: Head lice like clean hair. When lice lay their eggs, they secrete a liquid that glues the egg to the hair shaft. If the hair is clean, that is easily accomplished. We tell our clients to always keep their hair artificially dirty. Girls and boys should always apply a repellant spray, hair spray, or mousse to their hair. It doesn’t have to look dirty to be dirty. Girls should always leave the house with their hair pulled back in a bun, ponytail or braids.

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work it out |

step-by-step moves for a healthy body

TONE & TIGHTEN

with this home Swiss Ball workout

A

Swiss Ball is a great training tool because it helps to improve your center of balance and at the same time strengthen your core. It will add fun and variety to your exercise program.

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Bent over single arm row (Upper back exercise) • Position yourself with your knee and hand on the ball • Start with your arm extended toward the floor • Lift your elbow up past shoulder level, then return arm toward the floor • Do 12-15 reps and repeat with other arm

Bicep curl with leg extended • Sit on ball with feet on floor, then extend one leg • Flex your arms at the elbow and lift weight toward your shoulders, then lower weight to starting position • Remember to hold abdominals tight and your back straight to maintain stability • Do 10 reps and repeat with opposite leg extended

Wall squat (Works upper legs and buttocks) • Place the ball against the wall and lean your lower back into it • Feet should be shoulder width apart • Flex your hips and knees lowering your body toward the floor • Pause then lift yourself back up squeezing your buttocks as you come up

Side lying outer thigh

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Study: Running keeps you walking S

eniors who run for exercise are more likely to stay mobile than those who walk, a recent study has found.

Walking performance typically deteriorates with age, but people 65 and older who jog for 30 minutes at least three times a week are less likely to see age-related declines in walking ability than non-joggers, according to research from Humboldt State University and the University of Colorado, Boulder.

The study examined oxygen consumption and carbon dioxide production of seniors who walked on a treadmill at three speeds: 1.6, 2.8 and 3.9 miles per hour. Senior joggers were compared to senior walkers, and the runners were found to be 7-10 percent more efficient at walking than the

walkers. The results were published in the journal “Plos One”.

“What we found is that older adults who regularly participate in high aerobic activities—running in particular—have what we call a lower metabolic cost of walking than older, sedentary adults,” Humboldt State Kinesiology Professor Justus Ortega said in a news release.

He added that the metabolic cost – or amount of energy needed to move—of walking for the senior running group was similar to young adults in their 20s.

So Simple,You’ll Wish You Called Us Sooner!

Story by Sara P. Shirley

“The bottom line is that running keeps you younger, at least in terms of efficiency,” Rodger Kram, a Professor of Integrative Physiology at the University of Colorado, Boulder, and a co-author of the paper, said in a news release.

The researchers can’t say what exactly makes senior joggers more efficient than walkers, but they are exploring the idea that it has something to do with mitochondria. Other research has found that people who partake in regular aerobic exercise have healthier mitochondria in their muscles than people who are more sedentary.

Already in the works are plans to study whether other vigorous activities, such as swimming or cycling, will lead to the same results.

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State health officials: Use E-Cigs at own risk

W

Story by Sara P. Shirley

ith electronic cigarette use on the rise, especially among youth, the Tennessee Department of Health continues to urge caution to consumers regarding the safety of such products.

In June, the department released an advisory saying there was “inadequate scientific information” about the health and safety impacts of electronic cigarettes. In December, TDH sent out a second news release saying the advisory was still in effect.

Part of the health department’s concern with electronic nicotine products comes from a lack of regulation of the chemicals used in production of these devices. As a consequence, the TDH warns consumers they may be exposed to varying levels of nicotine and other chemicals and contaminants in these products. Additionally, although electronic cigarettes are often promoted as a way to quit smoking, the department of health says there has been a lack of testing to prove their effectiveness as a tobacco cessation product.

TDH Health Commissioner John Dreyzehner said in a news release that there are “no clear requirements to warn consumers of potential risks and hazards of inhaling these varied emissions deeply into the lungs.”

Some electronic cigarette devices claim to emit pure water vapor, but many often contain other chemicals such as formaldehyde, propylene glycol, acetaldehyde, acrolein and tobacco-specific nitrosamines.

“If you are a conventional tobacco user and want to quit, we strongly urge the use of approved tobacco cessation devices which have been produced to meet FDA standards,” Michael Warren, director of TDH Family Health and Wellness, said in a statement. “Overcoming an addiction to tobacco is not easy, but the health and economic benefits are most significant.”

Tennesseans interested in quitting smoking are urged to call the state’s toll-free hotline, 1-800-QUIT NOW, for help.

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10 tips for a better work-life balance Story by Sara P. Shirley

A

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Call Hearing and Balance Centers of West Tennessee at 901-842-4327 to schedule your FREE HEARING SCREENING. Offer expires January 31, 2015.

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re demands at work and in your personal life causing you more stress than is necessary?

Here are 10 tips to help you find the right work-life balance for yourself.

1. Work smarter, not harder. We’re all guilty of wasting a bit of time at work now and then, but don’t let it drag you into the habit of spending longer hours on a project than are really needed. Get off Facebook and finish the task at hand.

2. Exercise. This may seem counter-intuitive, but regular exercise will give you more energy, not less.

3. Ask for help. Create a support system in your home and work lives. Do you have a co-worker who will cover for you in case of a family emergency? Do you have a friend who can pick up the kids from school in case you’re stuck in an emergency work meeting? Build up your support network by being there for others. When the time comes, they’ll pay it forward.

4. Create a schedule. Before you can balance your hours, you really need to know your schedule. Keep a journal, and mark the amount of time you spend each day on home and work activities. Evaluate this to find your goal, and then keep track of your time to meet it.

5. Find time to relax. Competing responsibilities at home and at work can leave little time for oneself. But that time is important and will often strengthen both areas of your life.

6. Leave work at work. In this digital age, it’s hard to feel as if you aren’t on the clock 24/7. Don’t return to work once you arrive home unless you actually have to.

7. Take a vacation. You’ve earned your days off, so use them.

8. Draw a line. If you receive work e-mails from clients, co-workers, or your superiors after hours, don’t feel obligated to answer them when you are at home. Let your colleagues know that you’re trying to be more present at home and that you’ll answer any after-hours requests first thing when you’re back in the office.

9. Get enough sleep. Don’t sacrifice sleep for more time in an area of your life you feel you are neglecting. Lack of sleep can contribute to the feeling of imbalance you’re trying to avoid.

10. Consider counseling options. If you feel unable to tackle your personal or work responsibilities, think about talking with a counselor. Professional advice is a great resource, and everybody needs a little help sometimes.

Sources: The Mental Health Foundation, The Mayo Clinic and WebMD

RACING

spotlight MISSISSIPPI RIVER MARATHON story by

Sara P. Shirley What better way to prepare for a lavish Valentine’s Day dinner than by running 26 miles? This year, the Mississippi River Marathon is being held on Saturday, Feb. 14.

The marathon begins in Lake Village, Ark. and ends in Greenville, Miss. Participants running through the Delta will wind around the largest ox-bow lake in North America and cross the Mississippi River via the $500 million recently-constructed Greenville Bridge.

Race director John Connor said he’s already seen what appear to be a few couples signing up to run the marathon, and he hopes more couples and families participate in the event together. The marathon event also includes a half-marathon, 5k and one-mile community run, and the races are managed

by Start 2 Finish Event Management.

The Mississippi River Marathon is a qualifier for the Boston Marathon, but Connor said many of the runners who sign up for this event are running their first marathons.

The event also takes place at an ideal time for runners ready to get back on the pavement after the St. Jude Memphis Marathon weekend in December.

“It’s a very laid back race,” said Connor.

“There are a lot of people there who are first timers, and it’s a flat race, so it’s not as intimidating.”

The race will be capped at 1,200 partici-

Runners cross the Greenville Bridge at the 2013 Mississippi River Marathon.

This year, the race is being held on Valentine’s Day. Photo courtesy of John Connor

pants and every runner that completes the marathon, half marathon, 5K, or community run will receive a finisher’s medal.

The top five male and female full marathon finishers will receive prize money. A total of $3,000 in prizes will be awarded by the Mississippi River Marathon to those top finishers.

The overall goal of the event, said Connor, is to promote healthy living in the area.

“We decided to offer a 5k this year as a way for people to get involved who maybe aren’t ready for a longer race,” Connor said. “Hopefully, they can get inspired from this to train for a half or a full (marathon).”

The Mississippi River Marathon benefits Teach for America. Marathoners interested in the race’s mission to expand educational opportunities for students in Mississippi can join the Team Teach for America and commit to raise at least $150 during marathon training. Team TFA runners will receive a limited-edition Team TFA performance running shirt and special transportation to the start line, and the top fundraiser will be awarded an iPad Mini.

Once the runners cross the finish line, they are welcome to enjoy food and beverages during the post-race celebration. For more details visit msrivermarathon.com.

RACING January Calendar of events Jan. 3

Hill and Dale 8-Miler Meeman Shelby Forest State Park, Millington Benefits Friends of the Forest racesonline.com

Jan. 4

Memphis Winter Off-Road Race Series 3k Overton Park, Memphis Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com Herb Parsons Trail Marathon and Half Marathon Herb Parson’s Lake, Collierville ultrasignup.com

Jan. 10

Village Creek 10k/25k Trail Run Village Creek State Park, Wynne, Ark. racesonline.com

Jan. 18

SwampStomper 25k/50k Meeman Shelby Forest State Park, Millington ultrasignup.com

Jan. 24

Lisa Lassandrello 5k Remembrance Run Grace-St. Luke’s Episcopal School, Memphis Benefits Grace-St. Luke’s, St. Agnes and St. Dominic schools racesonline.com

Jan. 25

Memphis Winter Off-Road Series 5k Nesbit Park, Bartlett Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com

Jan. 31

Overton Park 10k Trail Race Overton Park, Memphis Benefits Park Friends, Inc. overtonpark10.racesonline.com

COMING UP in fEbruary 8

14

22

Memphis Winter Off-Road Series 8k Nesbit Park, Bartlett Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com Mississippi River Marathon Greenville, Miss.

Benefits Teach for America msrivermarathon.com Memphis Winter Off-Road Series 10k Shelby Farms Park, Memphis Benefits the Youth Villages Memphis Runners Track Club scholarship fund racesonline.com

Miracle Miles 5k Gateway Baptist Church, Atoka Benefits Children’s Miracle Network Hospitals racesonline.com

Are you participating in any of these races?

Send us a picture and tell us about your experience. E-mail the editor of Good Health at patterson@commercialappeal.com

Nutrition resolution?

Try this ‘SMART’ approach Story by Blair Mize, MS, RDN, LDN, CLC

I

have good news and bad news related to New Year’s resolutions.

The bad news: A “Journal of Clinical Psychology” study reported that 54 percent of people give up on their resolutions within 6 months, and only 8 percent of people achieve their New Year’s resolution by the end of the year.

The good news (if you’re still reading): Another study published in the same journal stated that people whodespite the statistics—make resolutions are 10 times more likely to change their behavior than those who don’t make resolutions at all.

In other words, don’t stop making New Year’s resolutions!

Author Terry Felber sums up a common problem associated with New Year’s resolutions in one sentence: “If you don’t know where you’re going, you’re not going to like where you end up.”

This problem ultimately leads to a feeling of failure days, weeks, or months after the new year. Although many people have an end result, or resolution, in mind, they don’t have a plan for how to get there. How do you make a resolution that gets you to your desired destination and defies the statistics?

(1)Avoid diet resolutions and those that focus on a number on the scale.

Since 95 percent of dieters regain their

lost weight within 1-5 years, choose to shift your focus to resolutions that lead to long-term health instead.

(2)Decide where you want to end up.

For example, many of my clients want to learn to “Eat healthier.”

(3)Eating healthier encompasses numerous actions, so choose one behavior you’d like to change. Consider the following as you plan a “SMART” resolution: Specific (Who, What, Where, When, Why?): I will eat more balanced, homecooked dinners each week to support my goal of eating healthier.

Measurable (How will you know you’ve accomplished your resolution?): I will eat dinner at home 5 nights per week.

Attainable (What are the steps to reaching your goal?): I will schedule time to make regular grocery store trips and cook dinner.

Realistic (How motivated are you?

How will you overcome obstacles to reaching your goal?): I hate planning meals, so I’ll sign up for an online service like YourSupperSolution.com to get weekly nutritious dinner menus and recipes delivered to my inbox.

Tangible (How will you experience your resolution?): I will cook and eat dinner at home.

With any resolution, no matter

food clues

honest nutrition advice

how “SMART” it may be, it is normal to experience obstacles. Rather than giving up or criticizing yourself, remember that habits develop over time and will take time to change. It is unreasonable and unrealistic to expect a behavior to disappear or change just because the clock strikes midnight and a new year begins. Use each obstacle as a learning experience and an opportunity to reevaluate and perhaps modify your plan.

Don’t let discouragement related to statistics or previous failures rob you of achieving your resolution to care for yourself in a healthy way this year.

About the author Blair Mize is a Registered Dietitian with Schilling Nutrition Therapy. She believes in a non-diet approach and loves helping people fuel well to achieve a healthy lifestyle. Visit schillingnutrition.com for more information.

One-Pot Tuna Casserole with Green Beans and Almonds Simple Cooking with Heart brings you this great one-pot American dish that is easy to make and easy on your wallet.

FROM THE AMERICAN HEART ASSOCIATION

Ingredients Tuna Casserole non-stick cooking spray

1 medium onion, yellow or white, chopped

1 bell pepper, any color, chopped 2 stalk chopped celery 15 oz. canned, low-sodium albacore tuna in water, drained, lowest sodium available OR

Instructions

13 oz. low-sodium albacore tuna in

Tuna Casserole

Green Beans and Almonds

1.

1.

Preheat oven to 350° F.

2. Spray a medium oven-safe pan with cooking spray and heat over mediumhigh heat. Add chopped onion, bell pepper, and celery and cook until vegetables are soft, about 4 to 5 minutes. Stir occasionally.

3. Turn off heat. Into the pan, add tuna, mayo, yogurt, pepper, and pepper flakes.

Stir. Spread cereal on top of casserole and serve with green beans. Cook in oven until warm, about 20 minutes.

4. Take out of oven.

Grocery Tips: Pre-chopped

mixes of bell pepper, celery, and onion are sometimes available in the produce section. While a little more expensive, it can be a timesaver. Also, 1 bag of frozen peppers stir-fry mix and onions can be used instead of fresh bell peppers and onion.

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Spray a pan with cooking spray. Add green beans, garlic, and almonds.

2. Stir and cook green beans over mediumhigh heat until warm, about 2 to 3 minutes.

Serve with tuna casserole.

Keep it Healthy: Salmon is just as

healthy as tuna, plus sometimes on sale and cheaper. Substitute 1 (15 oz.) can of low sodium salmon for the tuna.

2 Tbsp. light mayonnaise 3 Tbsp. fat-free, plain yogurt 1/2 tsp. black pepper 1/2 tsp. hot red pepper flakes, (optional) 1/2 cup multigrain cereal flakes, crushed, unsweetened

Green Beans and Almonds nonstick cooking spray

16 oz. frozen, no-salt-added green

Per serving Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein

water pouches, drained, lowest sodium available

232 5.5 g 0.5 g 0.0 g 2.0 g 1.5 g 49 mg 305 mg 19 g 5g 8g 32g

beans without sauces or seasonings, thawed OR

15.5 oz. canned, no-salt-added or low-

sodium green beans, drained, rinsed

2 clove fresh garlic, minced OR 1 1/2 tsp. jarred, minced garlic 2 Tbsp. unoiled, unsalted almonds (or whatever nuts you have or are on sale)

Get the Kids Involved: Kids can help crush the cereal. Just put in a sealed plastic bag and let them gently smash with a rolling pin or the back of a small pan. They can also sprinkle the cereal on top of the casserole.

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