Monthly Archives: January 2016

Glazed Grilled Chicken with Szechuan Noodles

Fresh and spicy asian inspired dinner. Serve with steamed fresh broccoli for a complete meal. In the winter, you can still grill inside on the stove, or just use a pan to sear the chicken. 


1 tablespoon grated peeled fresh ginger
3 tablespoons hoisin sauce
1 teaspoon olive oil
1 teaspoon lower-sodium soy sauce
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
Cooking spray
6 ounces uncooked udon noodles (thick, fresh Japanese wheat noodles) or whole-wheat linguine
1/4 cup bottled Szechuan sauce
1 tablespoon reduced-fat creamy peanut butter
2 teaspoons lower-sodium soy sauce
2 teaspoons fresh lime juice
1 cup matchstick-cut carrots
1/2 cup matchstick-cut green onions Continue reading


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Filed under Nourish the Body

16 Health Tips for 2016

Need an idea for a new year’s resolution? Start with one of these healthy tips to get your new year off on the right foot!

  1. Eat Breakfast: Start your day off on a healthy foot with a nutritious breakfast! Include a protein, whole grains, and fruits and/or vegetables.
  2. Make Half Your Plate Fruits & Vegetables: Fruits and vegetables are a lower calorie option full of fiber, vitamins & minerals. Aim for 2 cups of fruit and 2 ½ cups of vegetables per day.
  3. Watch Portion Sizes: Using smaller plates, bowls, and glasses can help you keep your portions under control. Try measuring your food to see how much you are putting on your plate.
  4. Be Active: Start with as little as 10 minutes per day and gradually build up to at least 30 minutes 5 days a week.
  5. Fix Healthy Snacks: Snacks can sustain your energy levels between meals. Pair a fiber rich carbohydrate with a lean protein for maximum energy & satiety.
  6. Read Food Labels: Learn about portion sizes and understand what you are consuming! Read the ingredient list and choose foods with easy to understand ingredients.
  7. Get Creative in the Kitchen: Make healthy cooking at home fun! Try new recipes and experiment with new ingredients.
  8. Drink More Water: Water helps to regulate temperature, transport nutrients and oxygen to cells, carry away waste products, and much more! Try adding a glass of water to each meal and throughout the day.
  9. Dine Out without Ditching Your Goals: Plan ahead, ask questions, and choose foods carefully. Swap out higher calorie side dishes for veggies or fruit.
  10. Enact Family Meal Time: Turn off the TV and other electronic devices and enjoy the mealtime with family or friends. Family meals promote healthier eating.
  11. Follow Food Safety Guidelines: Reduce your risk of foodborne illnesses by washing your hands often and keeping raw meats and poultry away from ready to eat foods. Use a food thermometer to ensure food is thoroughly cooked. Refrigerate leftovers quickly
  12. Plan Your Meals Ahead of Time: On the weekend, plan your meals out for the week! With pre-planned meals, you will be more likely to stay on the healthy eating track & avoid any of your fast food cravings.
  13. Make Half of Your Grains Whole Grain: Whole grains are full of fiber & nutrients. Try using brown rice and whole wheat pasta instead of white. Or, try a new grain like quinoa, wheat berries, or barley! Whole grain intake has positive health benefits, learn more here.
  14. Go Meatless Once a Week: Studies show that going meatless as little as once a week (“Meatless Monday”) you decrease your intake of saturated fat and cholesterol, which benefits heart health.
  15. Eat Mindfully: Be in the here and now when you are eating. Focus on each bite of your food instead of a TV, computer screen, or book. You will be more aware of your body and your fullness cues, all while having more satisfaction from your food.
  16. Consult a Registered Dietitian: Got a nutrition question? Want to get on the right track? Contact a dietitian today, and get the right facts from a nutrition expert.

For more nutrition information and healthy tips, check out


Filed under Nourish the Mind