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How were the holidays for you? Did you make any new year’s resolutions? I know a lot of people vow to get fit, or eat healthy, or “diet” for the upcoming year. I am not a fan of these resolutions and “fads” because they never seem to last long-term. I am a firm believer that if you have to completely give up something that you really enjoy, that is setting yourself up for failure. Mentally that can be taxing, and it can lead to binging, which is never good. I believe in eating “healthy” whole foods from local sources. I also believe that I should be able to have a quality treat every now and then, such as the amish fry pies that I love, or the farmer’s market fudge, or a locally crafted beer. If these things are consumed in moderation and with responsibility, there should not be a need to 100% give them up.

The newest trend I have been hearing is “if it fits your macros”, have you heard this? It is the idea that we can eat whatever we want during the day as long as the food’s content and portion size fits into our daily recommended ranges of macronutrients (protein, carbs, and fats). I am a believer in this idea, and I think it can lead to great results for many people. I also believe that we as a society need to be more aware of where our food is coming from. We should try to eat a larger majority of foods that have a higher micronutrient content, and avoid the processed packaged foods as much as possible. Do you agree? I would love to hear your thoughts!

COMMUNITY EVENTS:

Sunday, January 10:
I was able to meet a lot of great people at Calibrated Crossfit where I gave a valuable presentation on “Precision Meals for Optimal Performance”

crossfitpresentation

Saturday, January 30: At 12:45

I will be presenting “Master Your Metabolism with a Busy Family” at the Cincinnati Family Enrichment Center. This is a FREE event, please come and bring a friend! I will also be discussing the 5 biggest metabolic myths!

Check out this Recipe, great for a snow day!

Bacon Cheeseburger Casserole

1 medium-small russet potato (about 8 ounces) 4 cups chopped cauliflower 4 slices center-cut bacon or turkey bacon 2 tablespoons whipped butter ½ teaspoon salt 2 cups chopped mushrooms 1 cup chopped onion 1 10-ounce package frozen chopped spinach, thawed and squeezed dry 1/8 teaspoon black pepper 1 pound raw extra-lean ground beef (4% fat or less) 1 tablespoon yellow mustard 3 wedges Laughing Cow cheese ¼ cup ketchup ¼ cup chopped dill pickles

Preheat oven to 400 degrees. Spray a deep 8-inch x 8-inch baking pan with nonstick spray. Bring a large pot of water to a boil. Meanwhile, peel and cube the potato. Add potato and cauliflower to boiling water. Return to a boil, and reduce heat to medium. Cook until potato and cauliflower are very tender, 15-20 minutes. Meanwhile, cook bacon until crispy, either in a skillet over medium heat or on a microwavesafe plate in the microwave. (Refer to package for cook time.) Drain water and transfer potato and cauliflower to a large bowl. Add butter and ¼ teaspoon salt, and thoroughly mash. Bring a large skillet sprayed with nonstick spray to medium-high heat. Cook and stir mushrooms and onion until softened, 5-8 minutes. Add spinach and pepper. Cook and stir until spinach is warm, about 2 minutes. Transfer veggie mixture to another large bowl. Blot away any excess moisture. Remove skillet from heat. If needed, clean skillet. Re-spray with nonstick spray and return to medium-high heat. Add beef and sprinkle with remaining ¼ teaspoon salt. Cook and crumble for 5-8 minutes, until cooked through. Remove skillet from heat. Add mustard and cheese wedges, breaking the wedges into pieces, and stir until cheese has melted and is well mixed. Chop or crumble bacon. Evenly layer ingredients in the baking pan: beef mixture, veggie mixture, bacon, and potato-cauliflower mixture. Bake until top layer is firm, 20-25 minutes. Spoon ketchup into one of the bottom corners of a plastic bag; snip off the tip of that corner to create a small hole, and pipe ketchup through the hole into a swirl over your casserole. (Or just drizzle the ketchup on with a spoon.) Sprinkle with pickles, serve, and enjoy!

Yield: 6 servings Nutritional Analysis: 1 serving equals 248 calories, 7.5 g fat, 20 g carbohydrate, 23 g protein 

baconcheesburger

NUTRITIONAL/WEIGHT LOSS PROGRAMS:

Please contact me to get started with your journey today! Whether you want to lose weight, gain muscle, or just eat healthier I can help you get control permanently! Check out www.thedietdoccincinnatieast.com for more info!

Sarah Williams MS, ATC, SFN

sarahwilliams@thedietdoc.com

513-571-5434

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