Indiana University Health Healthy Recipes

Brooke Fenneman MS, RD presents Healthy Eating Tips and Recipes from Indiana University Health

Spicy Summer Vegetable Saute

  • • 1 Tablespoon Olive Oil
  • • 1/2 cup green onions
  • • 1 clove garlic
  • • 1 large red bell pepper
  • • 2 jalapeno peppers, diced
  • • 2 fresh ears of corn, kernals
  • • 1 can black beans, rinsed and drained
  • • 1 Tablespoon lime juice
  • • 1/2 teaspoon Cumin

Mix all ingredients together.
Place all ingredients in a disposable foil pan and plan over grill until peppers are soft and hot throughout

If cooking indoors, Heat oil in a large nonstick skillet over medium-high heat. Add onions and garlic; saute 1 minute. Reduce heat to medium. Add bell pepper and jalapeño; cook 5 minutes. Add corn; cook 5 minutes. Stir in beans; cook 2 minutes; sprinkle with lime juice and cumin and toss.

o Nutrient dense foods
o Healthy substitutions
o Portions

TIPS for those struggling to manage their weight?
• Know and avoid situations that trigger over eating. Try keeping a journal and write down what you eat.
• Weigh yourself. People who weigh themselves regularly are more successful in keeping off weight.
• Focus on low-calorie, nutrient-dense foods, such as fruits, vegetables and whole grains. Foods high in fat, sweets and alcohol should be a infrequent treat and not part of your regular diet.
• Exercise regularly. Start slow with moderate walking and increase activity over time.
• Be consistent with your healthy diet and exercise both during the week and on the weekends to see long term success.
• Change your eating habits.

Though there are hundreds of fad diets and weight-loss programs out there, long term success with weight management means permanent changes in your lifestyle and habits.Some advice includes:

  • Set realistic goals
  • Learn to enjoy healthier foods
  • Keep track of what you eat.
  • When you keep track of what you eat, you’re more likely to meet your weight loss goals. Studies show that keeping a food log or diary helps people lose weight and keep it off.
  • Control your hunger with filling foods that are low in calories.
    High-fiber foods, such as fruits and vegetables, can provide a feeling of fullness and also digest slowly. That helps you feel satisfied longer so you eat less.
  • Meet with your doctor or see a dietician. Working with a health provider can greatly increase your chance of success.

Get active.

  • Exercise can help burn off the excess calories you can’t cut through diet alone and help in maintaining weight loss. Studies show that people who maintain their weight loss over the long term get regular physical activity
  • One of the best ways to lose body fat is through steady aerobic exercise — such as brisk walking — for at least 30 minutes most days of the week.
    If you can’t fit in formal exercise on a given day, choose to take the stairs instead of using the elevator, or park at the far end of the lot when shopping.

Find your support/motivation:

  •  Make a commitment to yourself. Write down why you want to lose weight.
  • Seek support from family and friends. You may consider seeking help from a therapist to help stay motivated.

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