NUTRITION NEWSAbilene ISD Student Nutrition Department

M O N T H L Y N E W S L E T T E R

J a n u a r y 2 0 1 4

Have a few New Years resolutions you are determined to keep this year? Use S.M.A.R.T goals to help you keep your resolutions!

Volume 1 , I ssue 5January 2014

NEW YEAR, NEW YOU!

ach New Years, millions of resolutions are made all around the world. Unfortunately, statistics show

that only 8% of New Years resolutions are kept each year. Follow the acronym for S.M.A.R.T. goals to help you beat the statistics and have successful resolutions!

Specific

Goals should be specific. The usual resolutions of “lose weight” or “stop smoking” are too general, making you more likely to put it off or give it up.

Measurable

Make your goals more specific by making them measurable. Use

numbers to track your progress and help you stay on track.

General Goal Example: Save More Money

Measurable Goal Example: Put aside $100 from each paycheck each month

Attainable

Before reaching your goal, you need to figure out how you are going to get there. Start by planning out how you intend to achieve your goal and what knowledge, skills, and abilities you will need to get there.

Realistic

Goals should be challenging but also realistic. Set yourself up for success by

starting with small and realistic steps. Once you achieve this goal, reward yourself by making a new goal that will challenge your new routine.

Timely

Goals that are set to a timeline are more likely to be successful. Now that you have a specific, measurable, attainable, and realistic goal, give yourself a deadline!

Page 1S.M.A.R.T GoalsUse SMART Goals to help you keep your New Years resolutions!

Page 2Seasonal ProduceCut back on produce cost by picking fruits and vegetables that are currently in season.

Page 3Get Moving, Abilene!FInd out about ways to stay active around Abilene this January.

Monthly RecipeMaking S.M.A.R.T. Goals

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Inside This Issue:

Have you ever wanted to buy some fresh fruits or vegetables at the grocery store, but decided against it because of price? When bought out of season, produce can be extremely expensive. Use this guide to help you pick fruits and vegetables that are currently in season, making them much more affordable.

SpringAsparagus

BroccoliHoneydewOranges

PineapplesStrawberries

Peas

SummerApricots

BlueberriesBlackberriesCucumbers

GrapesGreen beansRaspberriesTomatoes

FallAcorn squash

 Brussels sproutsCranberriesMushroomsCauliflower

Turnips

WinterGrapefruit

KaleButternut squash

PearsSweet Potato Chestnuts

Apples

Savings GuideProduce PerksCheck out these great health benefits from consuming some winter produce!

Kale

Kale has been the new super-vegetable that has received a lot of media attention, and for good reason. Kale is an excellent source of antioxidants and vitamins A, C,

and K. Kale is also a great source of fiber, which most children and adults do not consume enough of each

day. Most leafy green vegetables are excellent sources of vitamin K, which has recently been shown to promote healthy bones along with calcium and vitamin D.

Try consuming more kale by adding it to a spinach salad, egg omelet, or as a chip replacement! (See page 3 for recipe)

Apples

No matter red or green, apples are an extremely nutritious fruit. The saying, “an apple a day keeps the doctor away” can be true in many cases. Both vitamins and antioxidants from apples can strengthen your immune system to fight off spreading illness and improve your health to help prevent chronic conditions such as diabetes, heart disease, and hypertension.

Apples are also an excellent source of fiber. Most Americans don’t consume the recommended intake of fiber, consuming only 12-13g per day. Adequate fiber is essential for gastrointestinal health and has also been shown to help lower cholesterol.

Try apples as an afternoon snack, or with some sugar-free caramel dip for dessert!

Sweet Potatoes

Like white potatoes, sweet potatoes are packed with potassium. Potassium is an essential nutrient that helps keep your heart beating and muscles contracting. Studies have shown that potassium can help lower blood pressure and is an effective way to battle hypertension.

Try adding a dash of brown sugar to mashed sweet potatoes for a sweet twist on mashed potatoes or cutting them into rounds or rectangles to bake as sweet potato fries.

Grapefruit

Like most citrus fruits, grapefruit is an excellent source of vitamin C. Although there is not sufficient

evidence to prove that vitamin C can cure colds, there is evidence that shows vitamin C can be helpful in reducing the length of the common cold.

Vitamin C also plays an important role in overall immune system health, wound healing, and the absorption of iron.

If you find that grapefruit is too sour, try sprinkling some Splenda on it. Using artificial sweeteners like Splenda or Sweet n’ Low over regular sugar is less calories and less carbohydrates. Now you can enjoy your sweet fruit as a breakfast item, snack, or dinner dessert!

Get Moving, Abilene!Learn About Upcoming Events in Abilene, TX That Wi! Help You Stay Moving and Get Fit!

Abilene YMCA Resolution Run 5K Race and Fun Walk

Tuesday, December 31st @5pm

Registration Deadline: December 29th

5K Winter Recovery Run

Saturday, January 25th

Registration Deadline: January 24th

Run or Dye 5K

Saturday, February 22, 2014

Registration Deadline: February 22nd

Learn about registration and race costs at active.com

Take advantage of kale as a winter vegetable and make these delicious and crispy kale chips! Use these to replace regular potato chips, which are high in calories and fat.

INGREDIENTS

• 1 CUP TORN KALE PIECES (CLEANED, RINSED AND RIBS REMOVED)

• 1 TEASPOON OLIVE OIL

• 1/8 TEASPOON SALT

• 1/8 TEASPOON GROUND BLACK PEPPER

INSTRUCTIONSPREHEAT OVEN TO 400 DEGREES FAHRENHEIT.TOSS KALE WITH OLIVE OIL AND SEASONINGS. TRANSFER TO A BAKING SHEET.BAKE IN PREHEATED OVEN FOR ABOUT 8 MINUTES OR UNTIL CRISP, STIRRING ONCE OR TWICE DURING BAKING. REMOVE FROM OVEN AND SET ASIDE.

Kale Chips

Participants from Abilene’s Run or Dye 5K Race in September 2013

Biggest Loser Ranch Living Kale Chips