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March is National Nutrition Month® and the 2015 theme is "Bite Into A Healthy Lifestyle." 
National Nutrition Month® is an annual campaign sponsored by the Academy of Nutrition and Dietetics, which the Academy and its members are a credible source of scientifically based food and nutrition information.

While the month of March is devoted to increasing education and awareness towards a healthy lifestyle, these positive habits are intended for every day practice. Living a healthy lifestyle can be a complex balance between nutrients consumed and energy exerted. Also, your choices and actions can have an impact on the environment, so consider the manufacturing methods used for your products. Here are some tips to bite into your healthier routine:

Choose beneficial food and beverages
  • Fill your plate with a colorful variety of plant-based foods that are nutrient-dense and low in calories.
  • Aim to consume wholesome, fresh foods while limiting processed foods and simple, refined sugars.
  • Control your portion sizes and think all foods can be part of a well-balanced diet in moderation. 
  • Maintain hydration, and be mindful of your consumption of calorie-dense drinks (sodas, juices, alcohol). 
  • Involve the entire family; it is never too young to get children involved with meal planning to learn about foods for growth.

Engage in daily physical activities
  • Exercise can reduce stress and chronic diseases while maintaining your desired body composition or weight.
  • Plan your meals and snacks to fuel your body and exercise.
  • Sit less; try stationary exercises and stretches while watching television or stand up after sitting down for long periods of time at work to help you refocus. 
  • Find exercises you enjoy and people to join your activities to stay motivated. 
  • As able, increase your daily routine with walking, taking the stairs, parking your car further or joining a gym. 

Consider your environment
  • Think eco-friendly and support companies who conserve their resources to minimize waste. 
  • Try to eat in season to aid in eating healthy on a budget, improve flavor and reduce preservatives.
  • Know your food, and where it comes from; visit your local farmers to reduce transportation resources and learn about sustainable practices. 
  • Limit your exposure and usage of chemicals (in your foods, storage and cleaning).
  • Recycle and reuse bags (try cotton or canvas bags that are washable and biodegradable) as an economical choice and reduce emissions. 

Wednesday, March 11th, is Registered Dietitian Nutritionist Day. What are some of the many benefits of seeing a RD?
  • RDs are food and nutrition experts who bring the science of nutrition into obtainable positive lifestyle choices.
  • Improve your overall health and fight disease.
  • Provide individualized therapy and maintain a healthy weight.
  • Separate information about fad diets.
  • Connect you to community resources to allow healthy eating to become possible.
Visit the Academy of Nutrition and Dietetics website for more information and finding a Registered Dietitian near you. http://www.eatright.org.

"Bite Into A Healthy Lifestyle"

Looking for a simple yet flavorful dish tonight? Try this pasta with pumpkin "cream" sauce!

Ingredients:
2 cups of pasta (such as whole wheat Fusilli or Penne)
1 tsp extra virgin olive oil
1 cup of fresh spinach 
1/2 tsp dried thyme (or 1 1/2 tsp fresh thyme)
2 cloves of garlic, minced
2 Tbsp tomato sauce
3/4 cup pumpkin puree
3/4 cup coconut milk (or almond milk)
pinch of cinnamon and nutmeg
2 Tbsp ground pumpkin seeds



Recipe
1. Cook the pasta according to instructions. Drain. Set aside.
2. In a large skillet, heat olive oil at medium temperature.
3. Add spinach and toss with a spatula or tongs to coat spinach with oil. Add thyme and garlic. Cook until spinach is wilted and garlic has slightly changed color. Stir frequently to avoid burning. Mix in tomato sauce and pumpkin puree.
4. Add coconut milk.

5. Skip the salt and pepper to taste. For this recipe add a pinch of cinnamon and nutmeg.
6. Add to cooked pasta and toss well. Cover and let sit for a few minutes. 
7. Garnish with ground pumpkin seeds.



Pasta with Pumpkin Sauce (vegan)

Readers on the east coast warm up with this vegan chili.  This dish is made with black beans and two varieties of lentils.

Health benefits of lentils

  • Great plant source of iron and protein. About 1/4 cup (dry) lentils provides 13 grams of protein and 20% daily value of iron.
    • Tip: Pair plant-based iron sources (non-heme iron) with vitamin C to enhance iron absorption.  Examples of high vitamin C foods include broccoli, tomato, red and green peppers, oranges, and strawberries. 
  • High in fiber
    • Tip: To ease tolerance, slowly increase fiber consumption along with increasing water intake. 
  • Low in fat
    • Tip: Swap out or reduce the portion size of animal proteins for lentils.  This will cut saturated fat content to improve overall health and weight control. 

Lentil and Bean Chili Recipe
Combine in a large pot and let simmer for about 45 minutes.
  • 2 tablespoon olive oil
  • 1 cup (2 medium) sliced carrots
  • 1/2 cup (2 stalks) diced celery
  • 1 medium diced onion
  • 1/4 cup chopped scallions
  • 1 cup broccoli
  • 1 clove minced garlic
  • 1 cup (1 small) chopped zucchini
  • 1 tablespoon chopped fresh mint 
  • 1/2 teaspoon ground black pepper
  • 1 teaspoon paprika
  • 1 tablespoon fresh rosemary
  • 1 tablespoon chopped fresh parsley
  • 1 cup (1 large) diced tomato
  • 1/2 cup cooked black beans
  • 1/2 cup black lentils
  • 1/2 cup green lentils
  • 1 cup water
  • 16 ounce jar of tomato sauce 
*Note: The lentils do not require soaking prior to use.  The lentils and beans will absorb some of the liquid from the water and tomato sauce, use larger amounts for increased liquid texture if desired. 

Enjoy!




Lentil and Bean Chili

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