New Year Healthy Lifestyles

    New Year Healthy Lifestyles

    Jacqueline Gomes, RD, MBA 

    It’s a brand-new year and a fresh new day—take a moment to relax and savor it! Whether you’re reflecting on resolutions or easing back into work after a holiday break, remember to appreciate all the good that has come your way. Why not enjoy these thoughts over a healthy, delicious meal with loved ones?

    As you look ahead to the year, whether your goals include managing your weight, caring for your heart, or even something as simple as drinking more water, every start is a step in the right direction.

    7 Tips for a Successful New Year:

    1️. Start with Breakfast. Eating breakfast daily can improve your chances of losing weight and sticking to a healthy routine.

    2️. Add Fruits or Veggies. Begin by adding just one serving a day, then gradually increase until you’re hitting 8-10 servings daily. Try my Apple Pie Dessert Bowl for a tasty boost!

    3️. Plan for Healthier Choices. Focus on the foods and activities you can enjoy instead of restricting yourself.

    4️. Embrace Convenience. Tight on time? Stock up on ready-to-eat, pre-washed produce like salads, green beans and broccoli. Grab a Perdue® Rotisserie Chicken for a quick, protein-packed option perfect for salads, soups, or tacos!

    5️. Prioritize Sleep. Poor sleep can mess with hunger hormones and metabolism, making weight management harder.

    6️. Move More. Can’t fit a full 30 minutes? Break it up into three 10-minute sessions. Every step counts!

    7️. Give Back. Join friends or coworkers for a volunteer event or fundraiser—it’s easier and more rewarding when done together.

    Here’s to making this year your happiest and healthiest yet!

    Power Chicken Salad

    Power Chicken Salad

    Prep: 20 minutes

    Makes: 4 Servings

    Ingredients

    • 4 cups torn green-leaf lettuce
    • 4 cups baby spinach
    • 2 cups Perdue(R) Rotisserie Chicken, shredded
    • 1 cup halved grape tomatoes
    • 1 cup halved and sliced cucumber
    • ½ cup slivered red onion
    • ½ cup jarred artichokes, drained and quartered
    • ½ cup cooked quinoa
    • 2 tablespoons unsalted roasted sunflower seeds

    Dressing:

    • ¼ cup extra-virgin olive oil
    • 3 tablespoons lemon juice
    • 1 clove garlic, grated
    • ½ teaspoon dried oregano
    • ¼ teaspoon salt
    • ¼ teaspoon ground pepper

    Directions:

    1. Add all ingredients lettuce through sunflower seeds to a large bowl, toss ingredients to combine.
    2. Whisk oil, lemon juice, garlic, oregano, salt and pepper together in a small bowl.
    3. Add dressing to salad and toss to coat. Enjoy!

    Nutrition information: 

    331 Calories; 24g Protein; 13.5g Carbohydrate; 21g Fat; 463mg Sodium; 3.5g Fiber

    Recipe by: Jacqueline Gomes, RD, MBA