What's on your plate?

It's that time of year again, when we all feel a little heavy from the holidays. A little too much drinking, eating, & not exercising will do the trick. So let's revamp those New Year's Resolutions, and start eating right!

Do you really know what's in your food? Let's start here. Too many Americans rely on fast food, or buying premade meals with tons of preservatives & sodium. Overtime, these "meals on the go" are packing on the lbs. The first step to eating right is going to your local grocery store & actually buying real food. I'm talking about lettuce, vegetables, fruits, whole grains, beans & lean meats. Eating fresh vegetables, fruits, & whole grains will provide vitamins, nutrients, & good calories to your diet. Try to incorporate good fats into your day; like avocados, nuts, & omega-3 rich salmon, which will all lower your cholesterol & maintain your weight. Try to avoid "white" foods like; white bread, white pasta, white rice. Yes, these food may say "low fat," but they all have high amounts of added sugar. Instead opt for "brown" foods like; whole wheat bread, brown rice pasta, or brown rice. These "brown" foods actually have greater nutritional value than their "white" competitors, along with being low in fat & sugar.

I know this way of eating may force you into the kitchen, but come on & challenge yourself to start cooking!! Check-out this recipe:

SPICY CHICKEN PATTIES

Ingredients:

500g (1lb 2 oz) ground white chicken

4 spring onions (scallions), finely chopped

2 handfuls of cilantro leaves, finely chopped

2 garlic cloves, crushed

3/4 teaspoon cayenne pepper

1 egg white

1 tbsp evoo

1 lemon

Directions:

1. Preheat oven to 325. Mix together all the ingredients except the evoo & lemon into a large bowl. Season with salt & pepper and shape the mixture into 4 patties. Refrigerate for 20 min before cooking.

2. Heat the evoo in a large frying pan over medium heat, add the patties & cook for about 5 min on each side (or until cooked through).

3. Squeeze the lemon on the cooked patties & drain on paper towels. Serve with a green salad with evoo & balsamic vinegar.