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Take a No-Resolution Approach to Better Health

(Family Features) - With the new year comes a renewed sense of opportunity and a desire to embrace new habits for better health. Each year, many Americans mark the turn of the calendar page by resolving to diet and lose weight.

Registered dietitian and nutrition author Barbara Dixon urges Americans to consider a new approach this year. "I would like to see Americans take a stand against resolutions," Dixon says. "Rather than committing to drastic changes that are difficult to sustain for more than a couple weeks, mark the new year with a fresh beginning focused on moderation, including healthy eating and increased physical activity."

By trading resolutions for gradual, achievable long-term goals, Dixon says it's easier to embark on permanent, positive lifestyle changes that will yield results and stand the test of time. "I advise my clients to focus on new habits that will survive amidst the demands of work and family," she adds.

On average, Dixon says that Americans fall short of the USDA Dietary Guidelines for whole grain consumption, so increasing whole grains in meals is a meaningful change toward healthy eating. The new MyPyramid food guide program recommends consuming at least 3 ounces of whole grain bread, rice or cereal every day. Heart-healthy whole grains, such as brown rice, are low in fat and cholesterol and provide healthful vitamins, minerals and fiber, as well as the carbohydrates needed for energy production.

Also consider these ideas for the new year:

Add Activity in Increments — To increase exercise, focus on small increments and everyday opportunities rather than undertaking a drastic new program. Start by adding a brisk, 10-minute walk over lunch, replacing elevator and escalator use with stairs and parking further from entrances when running errands.

Secrets of Satiety — It's a common misconception that healthful eating means feeling hungry. A variety of foods, including broth-based soups, vegetables and whole grains actually help provide a feeling of fullness while packing a positive nutritional punch.

Make Whole Grains a Priority — Simple switches in recipes and meals are an ideal starting point for more healthful eating. Whole grain foods aren't just for breakfast, so begin by substituting nutritious brown rice for white rice in recipes. With brown rice products from Uncle Ben's — ready to eat in 30 minutes to 90 seconds — you'll find convenient solutions for healthy eating at your dinner table.

For more nutrition tips and delicious meal ideas, visit www.unclebens.com.

Southwest Chicken Brown Rice
Serves: 4

Vegetable oil
3/4 pound chicken breasts, boneless and skinless
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon salt
1 small onion sliced and separated
1 clove garlic, minced
8-ounce can tomatoes
1/3 cup salsa
1 cup Uncle Ben's Fast & Natural Instant Brown Rice
1 can kidney beans, drained and rinsed
1/4 cup Monterey Jack cheese, shredded
1/2 large avocado

Cut chicken into short, thin strips. Sprinkle chicken with cumin, chili powder and salt.
Heat oil in 10-inch skillet over medium heat. Add chicken; cook and stir until no longer pink.
Slice onion and separate into rings. Add onion and garlic; cook and stir 2 minutes.
Drain tomatoes, reserving liquid. Coarsely chop tomatoes; set aside. Add water to reserved liquid to make 3/4 cup.
Add liquid and salsa to skillet; bring to a boil.
Stir in rice; reduce heat. Cover tightly and simmer 5 minutes.
Stir in beans and chopped tomatoes. Remove from heat. Let stand, covered, until all liquid is absorbed, about 5 minutes.
Sprinkle with cheese and garnish with sliced avocado, if desired.

SOURCE: Uncle Ben's Rice