Nutrition News by Charlyn Fargo

Oh, the new year helps us renew our resolve for better living — healthier eating, more motivation to exercise. Take advantage of that. We can all make changes in our lifestyle, especially with food. The older we get, the more important daily choices become. Here are a few tips to making some positive changes:

Forget the big goals — take small steps toward a smaller goal. Don't think about losing 15 pounds. Shoot for 2 pounds this week. Think about how you can cut 500 calories a day — give up a cookie, soda or french fries. Make a goal to work out three times this week. Make a goal of eating at least one fruit a day or to eat a dark leafy green. That could be a huge step to make a change for the better. Switch from white rice to brown rice; try whole-wheat bread instead of white bread.

Write it all down to make it concrete. It helps you be accountable to yourself. Stick with a plan for two weeks, and reward yourself with a new pair of tennis shoes.

Take an honest inventory of yourself. Where are you at and where do you want to be at the start of 2011? Real change happens when you want it bad enough.

Be patient with yourself. Those extra pounds didn't appear overnight, and they won't melt away overnight. Start some healthy habits. Weigh yourself weekly so you track your progress.

Learn about the change you want to make. Want to cook healthier? Subscribe to Cooking Light or take a cooking class. Start reading labels for foods lower in sodium and fat. Learn new ways to flavor food with herb and spice blends. Sign up for a new exercise class. Learn what yoga can do for you. Sign up for a running club, or renew your membership to a fitness club and find out what's new in fitness.

Start the new year with a few changes and others will soon follow.

Cooking Light magazine offers its list of top 10 changes for 2010: Eat whole grains; focus on healthy fats (unsaturated); snack smarter (complex carbs and protein); eat breakfast daily; keep moving; eat seasonally (fresh fruits and veggies); eat the right kind of protein (high-quality, lean); drink or eat fluids; eat healthfully when dining out (watching portion sizes, preparation methods and ingredients); and keep alcohol in check.

Here's to a healthy 2010!

Q and A

Q: Is it true that people who don't eat red meat should get vitamin B-12 injections?

A: No. Seafood is just as high or higher in vitamin B-12 as beef and pork, and poultry, eggs and dairy products are also good sources. Vegetarians can meet their B-12 needs with several daily servings of dairy products or eggs. However, vegans — those who eat no animal products at all — need B-12-fortified foods (such as fortified soy milk and some cereals and nutritional yeast products), since no unfortified plant foods (including fermented soy foods) are reliable sources. It's important to note that most people who don't eat enough of those foods can still meet their B-12 needs with an oral supplement, without need for injections.

Deficiency of vitamin B-12 poses serious health risks, since it's needed to avoid anemia, maintain nerve function, and produce and maintain healthy DNA.

Evidence is mixed on whether it may also help preserve brain function and decrease risk of dementia. Deficiency can develop for several reasons: Stomach acid is needed to release B-12 that's bound to protein in food, so the 10 percent to 30 percent of people age 50 or older with decreased stomach acid and people taking acid-reducing medications may not absorb enough of the B-12 in meats and dairy products. However, these people have no problem absorbing the B-12 found in fortified foods and supplements, since it is already free and not affected by reduced acid levels.

The people likely to need B-12 injections are those who had weight-loss surgery or have diseases such as celiac or Crohn's disease. — American Institute for Cancer Research

RECIPE

Roast chicken is one of those underrated foods — high quality protein, low in fat and incredibly versatile. Eating Well magazine pairs roast chicken with root vegetables.

Quick Roast Chicken & Root Vegetables

1 pound turnips, peeled and cut into 1/2-inch chunks

1 pound baby potatoes, quartered

2 tablespoons extra-virgin olive oil, divided

1 tablespoon chopped fresh marjoram or 1 teaspoon dried

3/4 teaspoon salt, divided

1/2 teaspoon freshly ground pepper, divided

1/4 cup all-purpose flour

1 cup reduced-sodium chicken broth

2 bone-in chicken breasts (12 ounces each), skin and fat removed, cut in half crosswise

1 large shallot, chopped

1 tablespoon Dijon mustard

2 teaspoons red- or white-wine vinegar

Preheat oven to 500 degrees F. Toss turnips, potatoes, 1 tablespoon oil, marjoram, 1/2 teaspoon salt and 1/4 teaspoon pepper together in a medium bowl. Spread in an even layer on a large baking sheet. Roast for 15 minutes. Meanwhile, place flour in a shallow dish. Transfer 2 teaspoons of the flour to a small bowl and whisk in broth; set aside.

Season chicken with the remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.) Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add the chicken, skinned-side down, and cook until well browned on the bottom, about 5 minutes. Remove from the heat.

After the vegetables have been roasting for 15 minutes, stir them and place one piece of chicken, skinned-side up, in each corner of the baking sheet. (Set the skillet aside.) Return the vegetables and chicken to the oven and roast until the chicken is cooked through and the vegetables are tender, about 20 minutes more. When the chicken and vegetables have about 10 minutes left, return the skillet to medium heat. Add shallot and cook, stirring, until fragrant, about 1 minute. Whisk the reserved broth mixture again, add to the pan and bring to a boil. Cook, stirring occasionally, until reduced by about half, about 8 minutes. Stir in mustard and vinegar. Serve the chicken and vegetables with the sauce. Serves 4.

Per serving: 333 calories, 31 g protein, 29 g carbohydrates, 10 g fat, 72 mg cholesterol, 4 g fiber, 770 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

COPYRIGHT 2010 CREATORS.COM