Embrace a Healthy New Year with Expert Tips from Your Dietitian!

Wishing you a Happy and Healthy New Year! As we step into 2023, it’s the perfect time to prioritize your well-being and embark on a journey towards a healthier you. Here are some valuable insights and tips to kickstart your wellness resolutions:

1. Balanced Nutrition: Ensure your plate is a colorful mix of fruits, vegetables, lean proteins, and whole grains. This balanced approach provides essential nutrients for overall health.
2. Hydration Matters: Stay hydrated by sipping water throughout the day. Adequate hydration supports digestion, boosts energy levels, and helps maintain healthy skin.
3. Mindful Eating: Practice mindful eating by savoring each bite. Pay attention to hunger and fullness cues, allowing for a more enjoyable and satisfying dining experience.
4. Meal Planning: Plan your meals ahead to make nutritious choices more accessible. Preparing meals at home gives you control over ingredients and portions.
5. Smart Snacking: Opt for nutrient-rich snacks like nuts, yogurt, or cut-up vegetables. These snacks provide sustained energy and keep you fueled between meals.
6. Regular Physical Activity: Incorporate regular exercise into your routine. Find activities you enjoy to make fitness a sustainable and enjoyable part of your lifestyle.
7. Sleep Well: Prioritize a good night’s sleep for optimal health. Quality sleep contributes to physical and mental well-being, supporting overall vitality.
8. Mind-Body Connection: Explore practices like yoga or meditation to foster a strong mind-body connection. These techniques can reduce stress and enhance overall mental health.

Remember, small, consistent changes lead to lasting results. If you have specific nutrition goals or questions, feel free to reach out for personalized guidance.

Wishing you a year filled with vibrant health and well-being!

Warm regards,

Erin Utz Registered Dietitian

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You’re trying to get healthy… NOW is the time to start and create lasting habits.

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Here are some upcoming events that will change your life:

1. Menopause Master class https://l.bttr.to/uXT9i​
2. New year Meal planning course: https://devinenutrition.com/group-classes/​
3. Individual sessions for Nutrition counseling and meal prep: https://l.bttr.to/UC1Uw​

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You’re motivated.

You pack your fridge with healthy foods…

You do your best to get creative with vegetables for a few days…

And you pin the crap out of some healthy recipes on Pinterest…

Then, you get slammed with work and take a cautious glance over at the saltines and cheese slices…

Why is it that you be so tempted by a bland white square when healthy meals offer so much more color and variety?

The reason is that eating healthfully can seem more inconvenient than just grabbing something like crackers and cheese.

You live a busy lifestyle, and you don’t always have time to cook a full course meal.

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Here are a few recipes to start today:

Asian Chicken Wonton Cups

prep time: 20 MINScook time: 20 MINStotal time: 40 MINScalories: 100KCALThese easy Asian Chicken Wonton Cups have layers of flavor! yield: 12 WONTON CUPS

Ingredients

• 1 teaspoons sesame oil
• 1 lb uncooked 99% lean ground chicken breast, you can substitute ground turkey breast
• 2 garlic cloves, minced
• 1 tablespoon fresh minced ginger
• 3 oz shiitake mushrooms, diced (you can substitute another mushroom if unable to locate shiitake)
• 1 cup shredded green cabbage, or bagged coleslaw mix
• 2 sliced scallions, divided
• ¼ teaspoon black pepper
• 2 tablespoons low sodium soy sauce
• 2 tablespoons Hoisin sauce, divided (found by the other Asian sauces)
• 1 teaspoon sriracha hot sauce
• 24 wonton wrappers

Instructions

• Pre-heat the oven to 375. Lightly mist 12 cups in a standard muffin/cupcake tin with cooking spray and set aside.
• Pour the sesame oil in a large skillet or saute pan and bring over medium-high heat. Add the ground chicken and cook, stirring and breaking up into small pieces, until the chicken is cooked through. Add the garlic and ginger to the meat and stir together. Cook for another minute and then add the mushrooms, cabbage, half the scallions and the black pepper. Stir together and cook for 2- 3 minutes until the veggies are softened. Remove from heat. Add the soy sauce, 1 tablespoon of the Hoisin sauce, and the sriracha and stir to combine.

Shrimp ceviche Bloody Mary Appetizer

• 2 lbs of fresh tomatoes to make fresh tomato juice
• ½ cup freshly squeezed orange juice from 2 large oranges
• ½ tablespoon of Tabasco adjust to taste
• 2 tablespoons of ketchup
• Shrimp peels and a few tablespoons of the broth from cooking the shrimp or add a few shrimp
• Optional: Worcestershire sauce and bit of horseradish
• Salt and pepper to taste

For the shrimp ceviche:

• 1 small red onion thinly sliced
• 1 pound of fully cooked medium sized shrimp peeled/deveined
• 2 ripe tomatoes for slicing
• ~½ cup of lime juice from about 5-6 limes
• A sprig of cilantro
• 1 tablespoon of oil avocado/sunflower oil
• 3-4 tablespoons of finely chopped cilantro
• Salt to taste

For the cocktail:

• ~1 oz to 2 oz of vodka or tequila per cup of shrimp ceviche adjust to your preference or omit

Garnishes:

• Tabasco salt to garnish the glasses
• Avocado slices tomato slices, lime slices
• Cooked Shrimp
• Olives
• Cilantro leaves or sprigs
• Chifles or thin green plantain chips
• Popcorn
• Tostado corn or cancha/chulpi corn nuts

Instructions

For the ceviche Bloody Mary mix:

• Combine all the ingredients in a blender and blend until smooth.
• Strain and save the mix in the fridge until needed.

For the Bloody Mary shrimp ceviche:

• Rub the onion slices with ½ tablespoon of salt and rinse well.
• Combine the cooked shrimp, sliced tomatoes, sliced onions, lime juice, cilantro sprig and a teaspoon of salt. Let the ingredients marinate for about 30 minutes (in the fridge).
• Remove the cilantro sprig, and add the chopped cilantro, oil, and the strained Bloody Mary juice. Mix well, taste and add Tabasco/salt to taste. Refrigerate for 1-2 hours before serving.

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SIGN UP FOR OUR MENOPAUSE MASTER CLASS TODAY!

​https://l.bttr.to/uXT9i​

See you in the New Year!

Erin Utz, RD

Erin.utz@gmail.com