NSMC Nutrition Counseling January 2021 SMART goal examples
New Year, New You The new year allows us time to reflect and set new goals. People are more inclined to follow through on their goals if they are SMART and written down. SMART stands for: S: Specific M: Measurable A: Achievable R: Realistic T: Time-based
Write your way to success! In January, many people set resolutions to lose weight. If this is your goal, make sure to write it down and keep it accessible and nearby. Whether it's in your car, on the fridge, in a journal, or wallet - keeping it in an easily accessible location is beneficial to your success. It's also important to identify why you have this goal. What will it help you achieve? How will you feel once you reach your goal? Why is it important to you? Note that nutrition goals don't have to be about your weight! And it's perfectly fine to intentionally not set a weight-based goal this year. If you'd like help, consider working
A goal that says, "I will lose 5 pounds in two months," is specific, time-based and more achievable than a vague goal of, "I want to lose weight." Once your goal is written down, you can begin working on behaviors that will support it. "I will eat at least 20 grams of protein for breakfast four days a week." "Every morning I will say a positive affirmation to myself while I drink my cup of coffee." "I will include a serving of fresh fruit as an afternoon snack 3 times a week."
​Virtual Nutrition Counseling Appointments To protect the health of our
with one of our dietitians. They can help you create a plan to reach your nutrition and health-related goals.
patients and staff, we are offering virtual appointments. Please call NSMC Central Scheduling at 978354-4900 to schedule an appointment with us.
Healthy and Delicious Winter Upgrades In the winter, we often want warm, hearty, comfort foods. To make them healthier, incorporate more vegetables. Cauliflower Rice: Use in rice-based dishes. Cauliflower is rich in vitamin C, folate (vitamin B9), vitamin E, and zinc. It is also low-calorie and versatile. Zucchini-wrapped enchiladas: Make instead of traditional enchiladas or lasagna. Zucchinis are rich in potassium, phosphorus, magnesium and calcium among others. Carrots and peas: Increase the amount when making a chicken pot pie. Carrots contain beta carotene, vitamin K and niacin (vitamin B3) and peas contain fiber, vitamins C & E, and zinc. Mirepoix (carrots, onions and celery): Use when making soups and chilis. Carrots are very nutritional (see above), onions are a great source of antioxidants (like quercetin) and potassium and celery are great sources of vitamins A, C and K. Try something new: Be creative and try a vegetable you've never had before or don't eat often. Consider kale, cabbage, radishes, parsnips, turnips, brussels sprouts, rutabaga, arugula, and winter squashes.
Nutritional and Wellness Webinars The NSMC Weight Management program offers free weekly seminars on topics relating to healthy eating. Get information here and learn about the next seminar and register. You can also watch previous seminars here.
Chili with Plantains Yield: 5 small servings Ingredients 1 Tbsp avocado oil (or olive oil) 1 Tbsp garlic, minced 2/3 c. onion, diced 1 bell pepper, diced 1 1/2 lb, 95% lean beef (Example: lean bison) Seasonings 1 Tbsp chili powder 2 tsp smoked paprika 2 tsp cumin 1/2 tsp cinnamon 2 tsp (Mexican) oregano 2 c. low sodium beef stock 4 Tbsp tomato paste (NOT sauce) 1 can (14.5oz /411g) no salt added diced tomatoes 1 ripe plantain (~200g), cut into 1-inch pieces sea salt & pepper to taste Garnish Cilantro Jalapeño To prepare: 1. Set a pot on medium heat. Once hot, add the oil, garlic, onion and bell pepper. Cook for 2 – 3 minutes until the onion is browned along the edges. 2. Add the beef and chop it up finely as it cooks in the pot for 3 – 5 minutes. Sprinkle in the seasoning as the meat cooks. 3. Add the remaining ingredients except the plantain and stir everything together and bring to a light simmer. Cover and cook for 10 minutes. 4. Add the plantain and stir everything together. 5. *If the chili is too thick, add tablespoons of beef stock (or water), but also monitor the heat and make sure it’s not too high. Cover and cook for an additional 10 minutes. 6. Season to taste with sea salt & pepper (and lime) and garnish with cilantro and jalapeño. Amount per serving: 306 calories; 11g total fat; 23g carbohydrate and 32g protein.
Call for an appointment: 978.354.4900 nsmcnutrition@partners.org nsmc.partners.org/nutrition_counseling
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