King's Daughters' Health

Off with the Pounds Vital Signs // a publication of King's Daughters' Health ✁ Directions Heat the vegetable oil in a large pot over medium heat. Sauté the onion, bell pepper and celery until soft. Season with salt. 2 Add the sweet potato and lime zest to your pot, and cook until the sweet potato is just tender. 3 Stir in the tomatoes, black beans, lime juice and water. Add the cocoa powder, chili powder, cumin, dried oregano and ground black pepper, and bring to a boil. Reduce heat and simmer for 20 minutes to let the flavors meld. Nutritional Information per Serving Servings: 6 Calories: 363.5 Fat: 4.6g Cholesterol: 0.0mg Sodium: 446.8mg Carbohydrates: 68.0g Fiber: 21.9g Protein: 19.1mg 3 Cocoa-Lime Sweet Potato Chili Ingredients 2 tablespoons vegetable oil 1 cup white onion, finely chopped 1 cup bell pepper (any color), finely chopped 1 cup celery, finely chopped 2 teaspoons salt 1 large sweet potato, cut into small cubes (about three cups) zest of 1 lime 1 28-ounce can of no-salt-added crushed tomatoes 3 15-ounce cans no-salt-added black beans (or 6 cups cooked black beans), drained 4 cups water 4 tablespoons lime juice (from about two limes) ½ cup unsweetened cocoa powder 2 tablespoons chili powder 1 tablespoon ground cumin 2 teaspoons dried oregano 1 teaspoon ground black pepper 2 Get started on the road to a new you with realistic wellness goals that stick. Heather Foy, Wellness Coordinator at King's Daughters' Health, offers these six tips to get you motivated. 1. Make your resolutions as detailed as possible. "Very often people set vague goals like, 'I want to eat healthier,'" Foy says. "But what does that look like? Are you going to eat five servings of fruits and vegetables every day? Are you going to drink at least eight glasses of water each day? Setting clear goals can help lead to success." 2. Be thorough. Instead of simply vowing to exercise three days a week, pencil in times on your calendar and specify how long you plan to exercise during each session. 3. Designate an accountability buddy. Find a friend who will exercise with you, or keep a food diary and swap journals with a partner once a week. 4. Establish incentives. Put a dollar in a jar for every workout completed and use the money to buy something special; set aside the money you usually spend on cigarettes to save for a vacation; or initiate a friendly workplace wellness competition. 5. Track your progress. Weigh yourself weekly, do a waist circumference check once a month, or log the number of miles you've walked each day using your smartphone to keep yourself on track. 6. Never give up. Don't be hard on yourself if your resolution fails. Keep trying until you reach your goals. ■ Keep up with Foy's wellness tips on her blog by visiting www.kdhmadison.org and selecting "Wellness Blog" at the bottom of the page. Pure dark cocoa is rich in antioxidants that help lower stress and protect against heart disease. Reap the tasty benefits by adding cocoa to this easy, protein-packed chili recipe. A Better New Year's Resolution

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