New Years Resolutions

The new year is approaching (4 more days left!?!) and as I prepare a class for cardiac rehab about weight loss I'm reminded about how many people try to start fresh in the new year.  This month has been a whirl wind for me.  I returned from Nepal the week before Christmas.  Fortunately my cookies were made and my presents were bought but between the jetlag and the return to work the only person I managed to cook for was a dear friend who lost her mom just 3 days before Christmas. I made her a chicken pot pie.  A good one with cream and butter that tasted like love and comfort.  And while I made it I laughed at how I couldn't help but "tweak" the recipe just a little.  Double the vegetables.  Add more nonfat milk, less cream.  White breast chicken meat only. Low sodium bouillon, no salt added despite the recipe calling for it.  It wasn't perfect.  Certainly not the healthiest thing I've made, but they loved it and that's what was important.  I feel all too often we try to make grand changes because we feel we have to change everything RIGHT NOW.  Why not ease into the new year by trying to make things just a little bit better?  Can you reduce the salt in that recipe just a little?  Change from 2% milk to 1%?  Change from white rice to brown rice?  Include just one more fruit or vegetable per day?  Little things add up.  They're accomplishable, sustainable and ultimately isn't that the goal?

Cardiac Rehab Corner 1

As a small portion of my real life job I work in Cardiac Rehab.  It's a nice break from the hospital and a chance to actually get to know people and feel like helping.  Recently I was asked to write a column for the newsletter. I thought I'd include it here.

 

With the days  turning colder, warm lunch and dinner options become more popular.  Heart healthy diet’s sodium restrictions make most soups out of the question.  Try this recipe from the American Heart Association as a hearty vegetarian lunch or dinner option.  Frozen mixed vegetables and low sodium broth and tomatoes keep the sodium low while the barley and kale boost the fiber to 5g per serving making this a good source of fiber.

 

Old Fashioned Vegetable Barley Soup

Serves 4  Serving Size 1 ¼ cup

Cooking spray

1 tsp olive oil

½ medium onion, chopped

½ medium stalk of celery, chopped

1 medium garlic clove, minced

14.5 oz canned, no salt added, diced tomatoes, undrained

1 ½ c frozen mixed vegetables

1 ½ cups low sodium vegetable both

1 c chopped kale

½ c water

¼ c uncooked, quick cooking barley

½ tsp dried basil, crumbled

½ tsp oregano, crumbled

1/8 tsp pepper

1 tbsp shredded or grated parmesan cheese PLUS

1 tsp shredded or grated Parmesan cheese

 

Lightly spray a large Dutch oven with cooking spray.  Add the oil, swirl to coat the bottom.  Cook the onion and celery over medium high heat until golden, about 3 minutes, stirring occasionally.  Add the garlic and cook for 10 seconds.  Stir in the remaining ingredients except the Parmesan.  Bring to boil over medium high heat.  Reduce the heat and simmer, covered, for 10-12 minutes, or until barley is cooked.  Ladle into soup bowls and sprinkle with Parmesan.

Calories: 129, Total Fat: 2g, Saturated fat: 0.5g, Cholesterol: 1mg, Sodium: 78mg, Carbohydrates: 24g, Fiber 5 g, Protein 6 g