Build Healthier Habits to Your Menu in 2023

The best place to start a new year with healthier habits is the kitchen. The Dietary Guidelines 2020-2025 encourage Americans to eat a balanced diet that includes protein, grains, vegetables and fruits. To get different nutrients, you can eat different foods from each category over time. Dark green leafy vegetables such as kale are rich in iron and folate while orange vegetables like carrots have vitamin A.

Here are some basic guidelines for diet:

Look at what you eat. You can choose one or two options to make a switch today to healthier eating habits.
Breakfast is a great way to start your day. Add your favorite seasonal fruit to cereal, bananas or chopped apples, or a few raisins to hot oatmeal.
Half of your grains should be whole grains. Try whole-grain tortillas, pitas, and other whole-grain flatbreads to replace traditional sandwich bread.
Try adding fish and seafood to your diet. All forms of protein are good, including beans, quinoa and mushrooms.

You can start a healthier lifestyle by adding better-for-you dishes to your repertoire.

It’s a great time of year to make some changes in your eating habits. These delicious and healthy ways to improve your home-cooked meals and to encourage healthier eating habits in 2023 are great options, no matter what the occasion.

Culinary.net offers more healthy recipe ideas to help you live a healthier lifestyle.

Start the Day Right

You’ve heard it many times that breakfast is the most important meal. It is the meal that provides you with the energy you need to get through the day and not eat mid-morning snack foods. It is also the meal many people make a mistake with, choosing sugary cereals, unhealthy pancakes, or frozen waffles dipped in syrup. Here are some healthier alternatives:

Dole.com has more healthy recipes.

Sunrise PizzaIngredients

2 medium DOLE(r) Bananas, peeled
4 frozen whole-wheat waffles
1/4 cup honey-flavored, nonfat Greek yogurt
1 can (11 oz. DOLE Mandarin Oranges, drained
2 teaspoons honey, 1 teaspoon cinnamon
DOLE Fresh Raspberries and Blueberries (optional).

Directions

On the diagonal, thinly slice bananas
Follow the instructions on the package to make waffles.
Spread yogurt on waffles. Place banana slices on top of the waffles, overlapping. Place mandarin oranges on top of each pizza. Sprinkle honey on top. Sprinkle cinnamon. If desired, garnish with blueberries or raspberries.

Pineapple Cheesecake overnight Oats

Ingredients

3 tablespoons chopped almonds
2 tablespoons unsweetened coconut flaflakes
1 1/2 cups unsweetened almond buttermilk
1/2 cup fat-free small curd cottage Cheese
1 1/2 teaspoons maple syrup
2 cups old-fashioned rolled oatmeal
1 cup chopped DOLE(r), Tropical Gold(r), Pineapple

Allergens: Milk and Other Dairy, Tree Nuts

Directions

Toast coconut and almonds in a large skillet on medium heat for 4 minutes, or until lightly browned. Stir frequently and transfer to a plate to cool. Keep at room temperature in an airtight container.
Blend milk, syrup, and cheese in a food processor until smooth. Transfer to a large bowl, and then stir in the oats. Divide the oat mixture in 4 (8-ounce) containers with lids. Cover and chill overnight. This makes approximately 4 cups.
Serve oats with a pineapple and almond mix.

A fresh take on family dinner

Anne Fishel (executive director of Family Dinner Project) says that regular family dinners have been shown to be associated with lower levels of anxiety, depression, and eating disorders. Make a resolution to have at least one family dinner per week starting in the New Year.

Dinners don’t have to be boring. This unique Cuban Chicken with Salsa Fresca recipe might inspire you to try something new and bring out the best in your family’s dinner. This meal is great for adding to your family’s menu to encourage healthier eating habits.

Cuban Chicken and Salsa Fresca

Servings: 5

1 cup grapefruit juice
2 tablespoons olive oils
2 teaspoons garlic powder
2 teaspoons cumin
2 teaspoons paprika
1 teaspoon chopped red pepper
1 1/4 lb boneless, skinless chicken breasts

Salsa Fresca

1 cup grapefruit segments
1/2 jicama, cubed
1/2 chopped red onion
3/4 cup grapefruit juice
4 tablespoons olive oils
1 cup chopped fresh cilantro
1 jalapeno pepper, chopped

To heat oven, heat to 400 F.
Mix grapefruit juice, oil and garlic powder until well combined in a large bowl. Mix together the oil, garlic powder, cumin and red pepper in a bowl. Add the chicken to the bowl. Turn to coat. Allow to cool for 30 minutes or more.
Salsa fresca can be made by mixing grapefruit segments, red onion, grapefruit juice and olive oil in a medium bowl. Keep in the refrigerator until ready for use
Take chicken out of marinade. Place chicken in baking dish. Bake for 25-30 minutes or until the chicken is tender.
Serve chicken with salsa fresca

Get Your Salad From Bland to Bold

Salads are an important part of healthy eating habits. Step aside, boring salads. You can make a new year healthier by choosing greens and dressings that are better for you.

Fresh Express 5-Lettuce Blend vegetables are roasted with aromatic spices and served with Moroccan Roasted Vegetable Salad. The salad is drizzled with lemon-tahini dressing. This delicious vegetarian recipe transforms bland meals into an absolute delight. The bold mix of greens includes green leaf lettuce and red leaf lettuce as well as butter lettuce, romaine, and radicchio. This combination offers an array of textures and flavors that will appeal to those who enjoy variety and color.

FreshExpress.com offers more ways to spice up your home salads.

Moroccan Roasted Vegetable Salad

Prep time: 20 Minutes

Cooking time: 20 minutes

Servings: 4

Lemon Tahini Dressing:

1/4 cup tahini
1/4 cup olive oil
3 tablespoons lemon juice
3 Tablespoons Maple syrup
2 teaspoons Dijon mustard
1/4 teaspoon salt
2 tablespoons of cold water
nonstick cooking spray
6 tablespoons olive oils
2 teaspoons garam masala or ras-el hanout
1/2 teaspoon salt
1/4 teaspoon pepper
4 sweet potatoes, peeled. Cut into long wedges.
4 large, chopped carrots
2 red bell peppers, cored into 1-inch pieces
2 packs (6 ounces) Fresh Express 5-Letuce Mix in two packages
1 can (15 1/2 ounces), chickpeas. Rinsed and drained.
1/3 cup dried Apricots, cut
1/3 cup toasted almonds, sliced
2 tablespoons chopped Italian parsley

Make lemon tahini dressing by whisking together olive oil, lemon juice and maple syrup in a small bowl. Add salt. Mix in cold water. Mix in more cold water if dressing becomes thicker
Pre-heat oven to 400 F. Spray 2 baking sheets with nonstick spray.
Mix olive oil, ras El Hanout, salt, and pepper in large bowl. Toss in sweet potatoes. Transfer to the first baking sheet. Toss the remaining oil with the carrots and peppers. Transfer to a second baking sheet. Bake for 15-20 minutes or until vegetables are tender. Let cool.
Place the lettuce mixture on four plates. Each plate should be topped with sweet potatoes, carrots red pepper, chickpeas and apricots. Sprinkle with parsley and drizzle with the dressing.

A Lean, Nutritious Lunch

Meal prepping is a common way to improve your eating habits. However, it is usually focused on healthy breakfasts and family meals. You don’t have to eat out for lunch. Instead, you can choose a quick recipe that you can make at home.

A Turkey-Potato Wrap is a great way to swap out salty foods for lean meals. It’s made with healthy Wisconsin Potatoes that are high in goodness and low in calories. You can make four sandwiches in half an hour and have lunch for the majority of your work week. This will save you time, help you avoid stress, and add vitamins, nutrients, antioxidants, to your afternoon meal.

Find more better-for-you recipe ideas at eatwisconsinpotatoes.com.

Turkey-Potato Wrap

Recipe courtesy Wisconsin Potatoes

3/4 pound Wisconsin russet potatoes cut into 1/2-inch chunks
1 tablespoon water
1 tablespoon of canola oil
Ground lean turkey, 3/4 pound
1 large carrot, shredded
1/3 cup chopped green onions with tops
1 can (8 ounces), tomato sauce
2/3 cup shredded cheddar cheese
1 teaspoon dried Italian seasoning, or basil
Salt, to your liking
To taste: pepper
4 large whole-wheat tortillas or high-fiber tortillas
light sour cream (optional)

Put potatoes in a microwave-safe bowl. Sprinkle with water. Cover with water. Microwave potatoes on high for 5-8 minutes, or until tender.
Heat oil in a large nonstick skillet on medium heat. Mix in the turkey and cook for 5 minutes, stirring occasionally. Add carrot and cook for 2 minutes. Toss in the potatoes and onions. Cook for 2 minutes. Reduce heat to medium and stir in the tomato sauce, cheese, and Italian seasoning.
Stirring occasionally, cook for 4-5 minutes, or until sauce is absorbed. Salt and pepper to taste. Lay out the tortillas on a work surface. For burritos, place 3/4 cup of hot turkey mixture on each tortilla. Fold and roll.
Cut in halves. Each one can be served with sour cream if desired.
How to eat well when you have limited time
It doesn’t matter if you commit to a healthier eating lifestyle, but there will be times when your schedule is too hectic and you need a quick solution.
This Loaded Smoked Salmon Rice Bowl is a quick and easy way to make a delicious meal. It’s easy to include whole grains into your diet with Minute’s Ready to Serve Brown Rice. A cup of cooked brown rice equals two whole grains. This makes it an excellent choice for those who have limited time.
The brown rice cups are convenient and single-serve BPA-free containers that can be used to make a variety of dishes, from breakfast to dessert. They can be made in less than a minute and are non-GMO, gluten-free, cholesterol-free, and contain no preservatives.

MinuteRice.com has more simple-to-assemble recipe ideas.

How to Eat Well when You Have Limited Time

It doesn’t matter if you commit to a healthier eating lifestyle, but there will be times when your schedule is too hectic and you need a quick solution. You don’t have to give up on your healthy habits.

This Loaded Smoked Salmon Rice Bowl is a quick and easy way to make a delicious meal. It’s easy to include whole grains into your diet with Minute’s Ready to Serve Brown Rice. A cup of cooked brown rice equals two whole grains. This makes it an excellent choice for those who have limited time.

The brown rice cups are convenient and single-serve BPA-free containers that can be used to make a variety of dishes, from breakfast to dessert. They can be made in less than a minute and are non-GMO, gluten-free, cholesterol-free, and contain no preservatives.

MinuteRice.com has more simple-to-assemble recipe ideas.

Loaded Smoked Salmon Rice Bowl

Prep time: 4 Minutes

Cook time: 1 Minute

Servings: 1

Brown Rice Ready in Minutes
Smoked salmon, 2 ounces
1/2 cup julienned cucumber
1 tablespoon soy sauce
1 tablespoon all-bagel seasoning mix

Follow the package instructions to heat rice.
Add smoked salmon and cucumbers to rice. Sprinkle with seasoning mix and drizzle with soy sauce.

SOURCE:

Fresh Express

Wisconsin Potatoes

Minute Rice

Dole

Alternative Medicine Magazine published the article Build Healthier Habits for Your Menu in 2023.

Frequently Asked Questions

What is the alternative to holistic medicine?

Holistic medicine is a way to approach health care that takes into account all aspects of the body, as well as its spiritual, emotional, and social dimensions. It recognizes that each illness must have multiple causes, and therefore requires a combination or several treatments to be most effective.

Holistic medicine is a form of holistic medicine. They believe prevention is better than treatment. They work closely with their patients to help them achieve optimal wellness.

They are trained to spot the root causes and prevent future disease. Holistic physicians look at the whole person and not just the physical organs. Holistic physicians often refer to the whole being as “the Body”.

This means they see beyond the skin and treat your body holistically. The doctor may suggest changes to diet, lifestyle, and exercise. The doctor may recommend meditation, yoga, massage, acupuncture or chiropractic treatment.

What are alternative medicine examples?

Alternative medicine refers to treatments other than those considered by mainstream medicine to be useful for treating disease. These include traditional Chinese medicine.

Alternative medicine can also be defined as a practice that is not supported by scientific evidence, but which has been proven effective in clinical practice. Meditation, yoga, aromatherapy and reflexology are some examples.

Which types of treatment are not considered part of holistic medicine?

Holistic medicine is an approach to healing that looks at the whole person rather than just treating the symptoms. It helps people to recover from illness by promoting health and preventing disease.

Holistic medicine is a natural alternative to drugs and surgery.

Holistic medicine includes lifestyle changes such as exercise, diet, meditation, yoga, breathing exercises, massage, and bodywork techniques.

Holistic medicine is often called integrative medicine because it integrates all aspects of a patient’s physical, mental, emotional, social, and spiritual needs into one comprehensive care plan.

Holistic medicine emphasizes prevention, early detection and healthy living.

Holistic doctors believe there is no one cause for every condition. They look at the whole picture and consider genetic, environmental, lifestyle, and personal factors.

Holistic practitioners emphasize the mind and emotions more than the body.

Holistic doctors work closely with patients to find the best solution for them.

Is holistic medicine legitimate?

The answer is both yes and no. Yes. Many medicines have been shown to be effective against different ailments. They can’t treat all conditions. It all depends on what you mean when you say “holistic.” It all depends on what you mean by “holistic.”

Many people believe holistic medicine has existed since ancient times. However, this is simply false. Even though natural remedies were used in ancient Egypt, Greece and Rome by some healers, it was not scientifically proven.

It was not until the Middle Ages when medical practitioners began to study anatomy & physiology. This led directly to the development surgery, obstetrics, pharmacology, and a host of other medical specialties. Most Western countries have developed public hospitals, where doctors can provide medical care, by the end of the 19th-century.

Today, traditional medicine is the predominant form of healthcare. However, many people still prefer to use complementary and alternative medicine. Many people find that alternative medicine works better than pharmaceutical drugs.

Some people find that they feel more relaxed when receiving massage therapy than tranquilizers. Some prefer to eat healthy food over taking prescription medication. Others, however, find regular exercise to be a great way to keep their bodies functioning at peak performance.

Who uses alternative medicine instead of traditional medicine?

Alternative medicine is often used for many reasons.

They want to avoid the use of harmful drugs or surgery.
They believe natural remedies work best.
They prefer noninvasive treatments.
They want to spend less money.
Natural products make them feel safer.
They desire more control over their healthcare decisions.
They want to take control of their health.
They seek a more healthy environment.
They seek less stress in daily life.
They desire greater control over their doctors and their healthcare plans.
They want their children to receive a better education.
They desire healthy food for their families and themselves.
They want safe, effective drugs.

Is it possible for a holistic doctor to prescribe prescriptions?

Holistic medicine relies on the idea that all diseases are caused in part by a combination – diet, lifestyle and environment. Stress, anxiety, genetics and any other health-related factors.

This is a comprehensive approach to treating patients.

Understanding how each factor affects patients is essential for a physician to be able understand modern science as well as traditional methods such homeopathy and herbs.

Many doctors have been certified in complementary or alternative medicine (C&A). This allows them to offer a full range of services to their patients.

Where can I find out more information about holistic healing?

Holistic medicine focuses on the whole person instead of just one aspect of health care. Holistic medicine is a holistic approach to health care that considers all aspects, including the spiritual, emotional and mental well-being of the patient.

Holistic medicine treats the whole person and not individual symptoms. Holistic medicine doesn’t focus on curing disease. It focuses on healing.

Holistic medicine encompasses preventive measures, nutrition, and treatment for chronic conditions such arthritis and diabetes.

There are many types of holistic medicine.

Acupuncture
Aromatherapy
Ayurveda
Chiropractic medicine
Homeopathy
Herbalism
Naturopathy
Nutrition
Osteopathic medicine
Vedic medicine
Yoga

Statistics

The concept of regression toward the mean implies that an extreme result is more likely to be followed by a less extreme result. (en.wikipedia.org)
category.[111]Edzard Ernst characterized the evidence for many alternative techniques as weak, nonexistent, or negative and in 2011, published his estimate that about 7.4% were based on “sound evidence.” However, he believes that may be an overestimate. (en.wikipedia.org)
The use of alternative medicine in the US has increased, with a 50 percent increase in expenditures and a 25 percent increase in the use of alternative therapies between 1990 and 1997 in America. (en.wikipedia.org)
In 83% of the cases, the readers agreed. (en.wikipedia.org)
In the 17% in which they disagreed, a third reader agreed with one of the initial readers to set a rating. (en.wikipedia.org)

External Links

How To

What can a holistic physician do that a traditional practitioner cannot?

A holistic doctor offers a wider range services than a traditional one, including nutritionists, massage therapists, naturopaths and homeopaths.

A holistic doctor works with patients holistically – they look at the whole person, their lifestyle, and environment and address the root cause of any health issues rather than just treating symptoms. This allows them to find the root cause and implement preventative and long-term health measures. Holistic doctors also use herbs and essential oils to treat illnesses. They also provide nutritional support and dietary advice to promote healthy living.

In addition, holistic doctors offer therapies like acupuncture, reflexology, reiki, shiatsu, yoga, meditation, hypnotherapy, craniosacral therapy, and many others.

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If you or another person is suffering from a medical issue and you are concerned, consult your doctor or seek out other medical professional treatment as soon as possible. Do not disregard medical advice from a professional or delay seeking it due to information you seen on the blog or website or in any of the linked materials. If you’re experiencing an emergency medical situation, dial 911 or seek emergency medical assistance on the closest phone immediately.

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By: Dick Benson
Title: Build Healthier Habits to Your Menu in 2023
Sourced From: alternativemedicine.com/nutrition/build-healthier-habits-to-your-menu-in-2022/
Published Date: Sun, 22 Jan 2023 09:33:58 +0000