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This stew will fill you up and keep you warm this winter. Opt for the vegetable stock, and you have a hearty vegetarian meal. Resolve to stay fit and strong in 2018. Heather Foy, Wellness Coordinator at King's Daughters' Health, offers these simple tips to get started. FOCUSED ON FOOD Attend three free nutrition sessions this winter, courtesy of the King's Daughters' Health Healthy Communities Initiative. Hear a dietitian discuss meal preparation, beverages and healthy cooking tips. Visit www.kdhmadison.org/calendar for dates and times. BASICS Weigh yourself weekly. "Many people avoid the 'ugly black box' or don't see how useful a scale can be in helping track progress," Heather says. "Numbers offer data you can work with in real time. You don't have to wait until your clothes are a little too snug to get motivated." Share your progress. Find an accountability partner and check in with him or her regularly to share what you're eating, how you're exercising and, if you want, your weight. Pursuing your goals alone won't get you as far as working toward them with an equally ambitious friend, Heather says. Work out indoors. "Many people rely on outdoor physical activity like gardening and walking, but winter is a great time to head inside for exercise," Heather says. "Madison is home to many indoor options for strength training, youth and adult sports leagues, water aerobics and lap swimming, and year-round yoga. Find a passion for fitness indoors that can benefit your health year-round." ■ Hungry for more health advice? Read our blog at www.kdhmadison.org/blog. 1 2 3 Back t INGREDIENTS 2 tablespoons vegetable oil 1 ∏ cups onion, chopped 1 ∏ teaspoons ground cumin 2 cups Swiss chard, frozen, chopped 3 cups sweet potatoes, peeled, cut into ∏-inch cubes 6 cups low-sodium black beans, drained and rinsed 1 ∏ cups 100 percent orange juice 2 cups low-sodium chicken or vegetable stock 2 teaspoons red wine vinegar ∑ teaspoon salt ∑ teaspoon pepper DIRECTIONS 1. Heat oil and briefly sauté onions until they smell sweet. Add cumin and saute until it smells toasted. 2. Add chard and heat through. 3. Add sweet potatoes, black beans, orange juice and stock. Bring to a boil and turn down to simmer until the potatoes are tender (about 20 minutes). 4. Add vinegar, salt and pepper. Serve as a stew, or over brown rice or whole-wheat couscous. NUTRITION INFORMATION Makes 6 servings Calories: 360 Fat: 5g Carbohydrates: 62g Cholesterol: 0mg Fiber: 16g Sodium: 490mg Protein: 18g ■ Recipe courtesy of Produce for Better Health Foundation, www.morematters.org Sweet Potato and Black Bean Stew Vital Signs a publication of King's Daughters' Health 3