CHRISTUS Santa Rosa Health System - LiveWell

A New Year, New Healthy Habits Starting the New Year on the right foot means focusing on specific goals that can lead to success throughout the year. "Eating healthy is a lifelong process of making healthy choices that ultimately enhance your quality of life," says Arisa Larios, dietitian at the CHRISTUS Transplant Institute. "People should write down and reflect on their goals, which could be bringing cholesterol numbers down or wearing a certain pant size. Think about what it will take to accomplish these goals." CUTTING CRAVINGS Switching to a healthier lifestyle might also create cravings. Arisa recommends these healthy swaps to help you feel satisfied. • Craving something sweet? Have a cup of frozen yogurt with a handful of berries. • Craving something salty? Indulge in a cup of low-fat microwave popcorn. • Craving a piece of chocolate? Try drinking a cup of skim chocolate milk instead. Kale, Lentil, and Chicken Soup This chicken-based soup with tasty vegetables provides great nutrition. Everyone needs a little help when making big lifestyle changes, and a nutritionist can help patients overcome individual obstacles. "If patients are struggling to lose weight, need help managing chronic diseases with dietary restrictions, or just want to eat better, a dietitian can help guide you in the right direction," Arisa says. "Finding a good support system in family and friends can also help you meet your goals." INGREDIENTS Nonstick cooking spray 1 cup onion, chopped 1 cup carrots, chopped 2 cloves garlic, minced 6 cups reduced-sodium chicken broth 1 teaspoon fresh basil, chopped 4 cups kale, chopped 1 cup mushrooms ∑ teaspoon salt teaspoon black pepper 1 ∏ cups cubed, cooked chicken 1 medium tomato, seeded and chopped ∏ cup dry red lentils DIRECTIONS 1. Coat a large soup pot with nonstick cooking spray. Heat the pot, then add onion, carrots, and garlic. Cover, cooking for seven minutes or until veggies are tender. 2. Add chicken broth and chopped basil to vegetable mixture. Bring ingredients to a boil and reduce heat. Add kale, mushrooms, salt, and pepper. Cover and simmer for 10 minutes. 3. Mix in chicken, tomato, and red lentils. Simmer for 10 minutes or until lentils and kale are both tender. NUTRITIONAL INFORMATION 6 31mg 18g 179 20g 736mg Servings Cholesterol Calories Carbohydrates 3g 5g Total fat 10 Protein Sodium Fiber christussantarosa.org

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