It is the st art to another New Year! It’s time to set your goals and finally achieve those things you have been talking and dreaming about. On the top of many people’s lists are the goals to develop a more healthful relationship with food and their body, perform better and feel more fit and energetic in day-to-day living. You know that what you eat is essential to your ability to perform at your best and reach your health goals. However, are you aware that what you feed your mind and how you feed others is just as important as the actual foods you eat? It is true! How you feed yourself, in your thoughts, actions, and food, will have a major effect on the way you reach your goals.
This year I challenge you to incorporate the following four principles into your life.
Best wishes for a Happy and Healthy New Year!
- Allison
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Feed Yourself Right and You Can Achieve Anything
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Your 4 Step Action Plan to Achieve Anything:
1. Feed Your Mind:
 Start your day with a positive quote or spiritual reading. Do this before you check e-mail, Facebook, or the news. Why? Because what you read and the words you hear influence the way you start your day. If you immediately check on your friends’ social statuses as soon as you wake up, it can leave your mind wandering off in other directions, thinking about and comparing yourself to others.- Tune out, turn off, and walk away, when you can, from negative thoughts, comments, and gossip. All of these things start to chip away at the positive things you are working towards. Don’t let someone else’s negative energy drag you down!
2. Feed Your Body:
- Eat whole foods that nourish your body.
- Drink water. (Aim for 1/2 your body weight in ounces.)
- Eat more foods from the earth, and limit packaged and processed foods.
- Prepare more meals at home.
- Cook as a family, with friends, or on your own.
- Slow down.
- Taste and enjoy the food you are fueling yourself with.
3. Feed Your Lifestyle:
- Embrace an active lifestyle and find activities to nourish it. Take an evening walk. Plant a vegetable garden. Take an active vacation. Schedule walking, running, or cycling dates with friends and family members instead of traditional lunch dates. Meet up for an evening workout instead of a cocktail.
4. Feed Others:
- This does not necessarily mean you have to literally feed someone else food (although you could!). But the final step in your plan for success is to find someone else who needs help, and to find it within yourself to feed them with the words of encouragement and support they need to reach their goals.
Figure out what you want to achieve. Set your plan and work towards achieving it every day. Surround yourself with the tools (and foods) you need for success, and, finally, find someone else who is also working towards a goal and encourage and support them. Believe in yourself. Believe in others. You’ve got this! To a happy and healthy 2015! |
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Whole-Wheat Orzo Salad with Spinach, Grapes & Parmesan
 Ingredients:
- 1 cup (220 g) whole-wheat orzo
- 2 tablespoons (28 ml) extra-virgin olive oil, divided
- 2 cups (60 g) roughly chopped baby spinach
- 1 1/4 cups (188 g) halved seedless red grapes
- 1/2 cup (60 g) diced celery
- 1/4 cup (30 g) shelled pistachios, chopped once through
- 1/4 cup (25 g) thinly sliced scallions
- 1/4 cup (20 g) shaved or thinly sliced Parmesan cheese
- 2 tablespoons (28 ml) lemon juice
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Instructions: Fill a medium saucepan halfway with water and bring to a boil on high heat. Stir in orzo, add 1 pinch of salt, and boil for 8 to 10 minutes until al dente. Drain in a fine colander and pour onto a large plate. Drizzle on 1 tablespoon (15 ml) of oil, separating orzo into sections with a spoon to speed cooling to room temperature.
Toss together in a medium bowl the cooled orzo, remaining tablespoon (15 ml) of oil, spinach, grapes, celery, pistachios, scallions, Parmesan cheese, lemon juice, salt, and pepper. Eat immediately or chill until ready to serve, up to 2 days.
Total prep and cook time: 30 minutes, yield: 4 servings, 1 cup (approx. 223 g) each
Recipe courtesy of Michelle Dudash, RD, author of Clean Eating for Busy Families
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Quote of the Month:
"Don't be afraid to give your best to what seemingly are small jobs. Every time you conquer one it makes you that much stronger. If you do the little jobs well, the big ones will tend to take care of themselves."
~Dale Carnegie
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| About Allison |
Allison Topilow, MS, RD, CEDRD, CDN, is a private practice nutritionist in New York City and New Jersey. In her private practice, Eat and Be Well, Allison specializes in eating disorders, weight management, pre/postnatal nutrition, family nutrition, and general wellness. She also counsels individuals seeking guidance for cardiovascular health, vegetarian nutrition, sports nutrition, diabetes, meal planning and disease prevention. Allison emphasizes making realistic lifestyle changes and will focus on healthful eating patterns, physical activity and behavior modification. Using a non-diet approach, she will help you to eat mindfully and intuitively. Allison will work with you in a nonjudgmental environment to learn how to listen to your physical hunger and fullness and develop a more healthful relationship with food.
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| Contact |
| 152 Madison Avenue (at 32nd Street), 10th Floor, Suite 1000, New York, NY 10016 |
| 124 St. Paul Street, Westfield, NJ 07090, Tel: 917.685.8791 |
| allison@eatandbewell.com | www.eatandbewell.com |
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