By Joni Schockett
Statistics show that between 66 percent and 75 percent of the new year resolutions we make have to do with food, diet and fitness. Sadly, by the end of January, 77 percent of people who made resolutions have given up. It is hard to stick to those promises especially with all the advertisements for foods that are not healthy (ever see an ad for celery, spinach, cucumbers, carrots, or red cabbage?).
There is one statistic though, that is encouraging. It seems that if you tell a partner or a close friend about your resolution to embrace healthier eating and better fitness, and if your partner or friend participates with you, there is a far greater likelihood of success. So find a friend, spouse, sister, brother, cousin, neighbor or Facebook friend, resolve to make a few small changes and then stick to them. Remember the Beatles’ song lyrics, “I get by with a little help from my friends, I’m gonna try with a little help from my friends.” It works in so many ways.
By the way, a recent study showed that exercise did not help much with weight loss unless it was accompanied by serious calorie watching and restrictions and strength training to build muscle mass.
In fact, while aerobic exercise increased calorie burning while exercising, it may slow calorie consumption after exercising. (Exercise did help with overall health, however.)
The old math still works — expend more calories and take in fewer calories and you will lose weight. Do the opposite and the pounds will creep up. However, if you can join a gym (and if you go), wonderful. Do it! If you do not belong to a gym, go to the mall and walk. It is safe (no uneven sidewalks) and warm and somewhat interesting. I go with my husband, and we usually walk for about a mile and then go home. And when we leave, it seems a lot warmer outside!
Walking is still one of the best ways to get a decent cardiac workout and if you do it five or six days a week, you will see the benefits. In addition, I try to do some weightlifting with hand weights and some stretching with Thera bands that I bought on Amazon. Try is the operative word here! My doctor has emphasized the need for muscle building as we age. I might try harder!
I will try in these pages to post some healthful, easy recipes, good food practices and helpful hints from things I have learned over the years from all the diet plans out there from Weight Watchers to Mayo Clinic, Keto, Mediterranean and more. I have lost quite a bit of weight since the pandemic and I have found lots of helpful hints out there.
But don’t worry! We simply cannot survive January without chocolate, a good choice since dark chocolate is a healthful treat that may help prevent type II Diabetes. Wow!
Happy New Year. I hope we can all enjoy good health and lots of happiness in 2025.
White Bean and Garlic Hummus with Scallions (Pareve)
A friend gave me this recipe years ago and I still love it. Add chives or scallions, radishes or roasted red peppers. A great office lunch paired with fresh veggie sticks.
1 can white Cannellini or Great Northern beans, drained and rinsed
2 to 3 garlic cloves, finely minced or pressed through a garlic press
1 to 2 scallions, chopped, white and green parts
1/4 cup freshly squeezed lemon juice
2 Tbsp. plain or roasted tahini
1 to 2 tsp, ground cumin (optional but recommended)
2 Tbsp. extra virgin olive oil
Salt and freshly ground pepper to taste
OPTIONAL: A pinch of cayenne pepper
Rinse and drain the beans and place in the bowl of a food processor. Add the garlic and chopped scallion and pulse until finely chopped, but still with some texture, about 15 pulses or about 20 seconds. Add the lemon juice, tahini and cumin and process until smooth. With the motor running, add the oil through the feed tube, processing until creamy. Scrape into a bowl and add salt and pepper to taste. Makes 1-1/2 to 2 cups.
Roasted Chicken with Apricots and Olives (Meat)
My family loves this! I often add prunes and Angelino Plums along with the apricots and olives.
1 cup dried apricots
1 cup boiling water
3 to 4 pounds chicken parts with skin, breasts, if large, cut in half, legs separated
3 Tbsp. extra virgin olive oil
1 cup pitted olives (kalamata is best)
3 to 5 shallots, thinly sliced
1 tsp. chopped fresh rosemary
1 tsp. chopped fresh thyme
1/2 cup dry white wine
1/2 to 3/4 cup chicken broth (preferably homemade)
OPTIONAL: Quartered, dried figs
Preheat the oven to 425 degrees.
Place the apricots in a deep bowl and pour the boiling water over them. Cover with foil and set aside for 15 minutes. Drain.
Heat a large, oven to proof, deep skillet or frying pan. Add the olive oil and place some of the chicken pieces in the pan, skin down. Do not crowd the pan. Let the chicken pieces brown until they are easily moved, about 4 to 7 minutes per side.
Turn the pieces and brown another 2 to 3 minutes. Place on a plate and repeat with the rest of the chicken, adding more oil if needed. Place on a plate.
Add the shallots to the pan and sauté until golden, scraping up any browned bits. Add the chicken back to the pan and add the olives and apricots around the chicken. Add the herbs and place in the oven to finish cooking until the chicken reaches 165 degrees, 25 to 40 minutes.
Remove the chicken, olives and apricots to a platter and add the wine and chicken stock to the pan. Heat over high heat, scraping up any browned bits and boil gently until reduced by half, 3 to 5 minutes. Pour the sauce over the chicken and serve. Serves 4.
Chicken with Garlic and Lemon in Parchment (Meat)
This recipe is also great with fish like flounder or salmon. Adjust cooking times based on thickness of fish.
4 boneless, skinless chicken breasts, flattened to even thickness
2 tsp. flour
1 Tbsp. extra virgin olive oil
1/4 cup chicken broth or stock or bouillon
Juice from one lemon
1/2 tsp. oregano
1/4 tsp. salt and black pepper
4 to 8 cloves of garlic, finely minced
1 Tbsp. freshly snipped chives
4 shallots, very thinly sliced
2 yellow squash
2 zucchini
OPTIONAL: 2 ounces baby spinach leaves
Some grape tomatoes cut in half
Asparagus cut into inch-long pieces
Preheat the oven to 400 degrees. Take 4 large sheets of parchment and fold in half. Cut each piece into a half heart shape with a flatter bottom. Open to a full heart shape. Set aside.
Pound the chicken breasts until uniform thickness, but not thin. They can be 1/2 inch thick. Set aside.
Mix the olive oil with the flour until smooth. Pour into a large bowl and add the chicken broth and lemon juice. Season with oregano, salt and pepper. Add the garlic, chives, and shallots, mix well. Mix well and add the chicken breasts. Mix so that all pieces are coated. Let marinate for 15 minutes.
Thinly slice the squashes and divide them evenly among the 4 pieces of parchment in an overlapping pattern in the center of one half of the heart. Place the chicken on top. Top with the spinach, if using, and then 1/4 of the remaining marinade.
Fold the other half of the heart over the chicken and roll up the edges, making creases like folding up a pie crust. Place on a rimmed baking sheet and bake for 30 minutes, longer if the chicken pieces are very thick. Remove from the oven, and check the temperature by carefully piercing the parchment. It should be 165 degrees. Let cool for 5 to 10 minutes. Make sure the temperature is 165 degrees.
Pierce the packet carefully and be careful to avoid any steam that may escape. Serve with rice or quinoa. Serves 4.
Simple, Light, Roasted Garlic Salad Dressing (Pareve)
1 head garlic
2 tsp. extra virgin olive oil
2 to 3 tbs. red wine vinegar
1 to 2 tsp. honey or pure maple syrup
Pinch salt
Pinch freshly ground black pepper
2 to 3 Tbsp. high heat safflower oil or cold pressed corn oil
Cut off the top of the garlic, place the head on a sheet of heavy duty foil and drizzle with 1 to 2 tsp, olive oil. Wrap in the foil. Roast at 350 degrees for 40 to 60 minutes. Let cool.
Remove the cloves of garlic from the skin and place in a food processor. Discard skin. Add the vinegar and honey and process until smooth. Add the safflower oil, salt and pepper and pulse until smooth. If too thick, add a bit of water or lemon juice. Adjust seasonings. Makes about 1/3 cup.
To reach Joni Schockett write: Columnist@The JewishStar.com
