7 Tips for a Healthier, Smarter You!

Happy New Year!  Here are my 7 tips for a healthier and smarter you in 2017!

Meditate…its becoming more mainstream than you might think. Mediation has been shown to reduce stress in even the most type A personalities. It can also help reduce blood pressure.

Choose wholesome…Lean proteins like fish, chicken, beef and beans, veggies, fruits and whole grains! Build your diet around these foods and limit processed foods as much as possible.

Exercise: Sneak in just three 10-minute sessions or 30 minutes a day. Exercise not only helps in managing weight, but it is a sure fire way to help increase feelings of wellness!

Keep a Food Journal: Keeping a food diary can be a huge asset in successful weight loss. Devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary provides a benefit of keeping you focused on and committed to your goals. Be sure to list the following: What you ate, where you ate, how it was prepared, how much, beverages, candy, and mindless eating throughout the office counts!

Sleep: Lack of sleep can increase hunger and affect the body’s metabolism. Lack of sleep can also increase stress making it more difficult to deal with normal daily activities. If you’re having trouble sleeping, talk to your doctor about cognitive therapies that can help.

Stay Focused On Being Healthy, Not On Becoming Thin: Many people become more successful at long term weight loss when their motivation changes from wanting to be thinner to wanting to be healthier. Change your mindset to think about selecting foods that will help your body’s health rather than worrying about foods that will affect your body’s weight.

Increase Fiber. Most Americans lack adequate fiber. Strive for 20-35 grams daily. Foods rich in fiber include vegetables, fruits, whole grains and beans.



Hearty & Healthy 3-Bean Turkey Chili

Prep: 15 minutes

Ready in: 25 Minutes

Serves 8 to 10



  • 2 (15 ounce) cans Black Beans
  • 1 (15 ounce) can Dark Red Kidney Beans
  • 1 (15 ounce) can Pinto Beans
  • 2 pounds lean ground turkey
  • 3 tsp chili powder
  • 1 small onion, chopped
  • 1 small green bell pepper, chopped
  • 1 (14.5 ounce) can tomatoes
  • 1 (6 ounce) can tomato paste
  • 1 1/2 tsp salt
  • 1 tsp garlic salt
  • 1/2 tsp ground pepper
  • 1/2 tsp cumin



  1. Brown ground turkey in heavy Dutch oven or soup pot.
  2. Add chili powder and mix well. Add onion and pepper to meat and cook for 2 minutes. Drain off excess grease.
  3. Stir in remaining ingredients. Simmer on low heat for 10 minutes. Serve with warm, crusty whole grain bread.