Nutrition Quarterly Series 3, Volume 1

MINT FUNCTIONAL FOODS • Peppermint Oil contains a compound called menthol, which is thought to help alleviate IBS symptoms through its relaxing effects on the muscles of the digestive tract • The aroma of Peppermint Oil may improve memory and alertness • Mint contains fair amounts of several nutrients and is an especially good source of vitamin A and antioxidants Sources: https://www.healthline.com/nutrition/mint- benefits Cacao is naturally packed with powerful antioxidants. Once you get your first goal down to a science, generate a new SMART goal. Here are a few examples you can use: Remember SMART goals: Specif ic, Measurable, Attainable, Realistic, and Timely. • “I will make half of my plate vegetables at lunch and dinner for the next 30 days.” • “I will park my car further from the front door of the stores every time I go out shopping to get in some extra steps.” • “I will be present, avoid distractions and eat mindfully while I eat meals with my family.” • “I will eat brown rice instead of white rice at least once a week.” • “I will walk outside (or on the treadmill) for 20 minutes, 3 times a week.” • “This weekend, I will find a new recipe to cook that includes beans.” One year, my New Year’s resolution was to try out a new recipe out every week. It was a tall order to fill, but I tried so many new recipes with my husband that year. We not only built up our recipe file, but also had fun doing it and it brought us closer together. We tried new seasonings/flavorings, simple recipes, complex recipes, desserts and even new drinks. Some were a success and some were flops. And, yes, I said desserts. Just because you are on a journey to live a healthier lifestyle doesn’t mean you have to give up what you love, such as desserts. Enjoy life! Eat desserts, in moderation. Try focusing your desserts on naturally sweet fruits to add vitamins, nutrients, and fiber to your diet. For example, add berries to a small slice of pound cake, or search for a recipe for baked apples with raisins and nuts in the middle. There are so many ways to lead a healthier lifestyle in the New Year. Set SMART goals that will work for you. It’s okay if there are some setbacks – it’s all part of the process, and you can always pick up where you stopped. Don’t be too hard on yourself. Life is a journey that we should enjoy. Like I said in the beginning, change up your lifestyle to be more vivacious and fulfilling. Leading a healthier lifestyle through healthier meal choices and exercising can help you enjoy that journey. Carrie Gerencher MA, RDN, LDN is Co-owner of Sleepy Cat Urban Winery in Allentown PA Nutrition Quarterly · Series 3 – Volume 1 12