A New Year

How was your first week of 2012?
Did you make any resolutions for weight loss, healthy eating or exercise? How is that going?

Do you need to take a lap around the block? Go ahead, I'll wait.



Are you back?

Now, let's get real. I cannot imagine there is any one of us that would not benefit from better food and more movement. Sometimes we get so excited at the prospect of a new year that we set unattainable goals. Let's not set ourselves up for failure.

Let's set real, sustainable goals for a healthier and happier 2012.
Let's get moving and eating well.

If you are in Wichita, check out Firefly Yoga. Nickki has a great deal for a 30-day challenge this month. She can help you get moving at a great price with instructors that will challenge you at every level. You will sweat more than you ever dreamed and love every minute. Don't forget a towel and a bottle of water!

However you choose, get moving. Walk around the block before dinner and get to know your neighbors. Park as far away from the front door at work as possible. Small changes can reap great benefits. Remember that something will always be better than nothing.

Now that we're moving, let's talk food. I challenge you to write down everything you eat for at least one week. Take an honest look at your journal and see what kind of changes you can make. There are so many resources for good eating. My two favorites are Myfitnesspal and Joy Bauer.

Myfitnesspal can help you track your food and exercise to keep focused on your goal. You can get with your friends to share your progress and even scan barcodes for nutritional information. Download the app to track everything from your phone. Joy always has great recipes and ideas for good, wholesome, real food. I love how practical she is.

Here are your take home prizes:

Spinach Pesto Pasta with Grilled Chicken

Whole wheat spaghetti goes a long way to keeping you full along with protein from the chicken. The packaging on the spinach doesn't say "super food" for nothing.

Serves 2

1/2 pound whole wheat spaghetti
2 chicken breasts or cutlets
3 cups fresh spinach
1/4 cup olive oil
1/4 cup parmesan cheese
1 heaping teaspoon minced garlic
1/2 teaspoon salt
freshly ground pepper
1 cup fresh or frozen peas

Cook spaghetti according to the directions on the package. Meanwhile, heat a cast iron skillet over medium-high. Season the chicken with salt and pepper on both sides. Grill the chicken until cooked thoroughly, 4-5 minutes per side.

In a food processor or blender, add the spinach, oil, cheese, garlic, salt and pepper. Blend until the spinach has all been chopped and a nice pesto has been formed.

Just before the pasta is done, add the peas to the pot and finish cooking. Reserve 1/2 cup of the pasta water and drain. Return the pasta and peas to the pot and stir in the pesto. Add enough of the reserved pasta water until all of the pasta is covered with sauce.

Slice the chicken and serve over pasta. Enjoy!

Oven Roasted Sweet Potato Fries
With dill!

I don't think I could tell you how much I love sweet potato fries. Not only are sweet potatoes delicious and good for you, but we can enjoy them without taking a dive in the fryer. Dill adds a great, fresh taste. This recipes multiplies easily, about 1 medium sweet potato per person

Serves 2

2 medium sweet potatoes, scrubbed and dried
2 tablespoons olive oil (or just enough to coat the potatoes)
1/2 teaspoon salt
freshly ground pepper
2-3 sprigs fresh dill, chopped (optional)

Heat oven to 450 degrees. Place your baking sheet in the oven while it heats.

Slice the potatoes into 1/4-1/2" pieces. Toss with olive oil, salt and pepper.

Spread the fries evenly on the baking pan and bake until crispy, about 20-25 minutes, turning once. Toss fries with dill while they cool in the pan for a few minutes before serving.

Now get going!