How’s your resolution coming?

It’s month two of 2009. By now many have broken their weight loss resolutions, others have yet to start.

But for the strong-willed, February will be spent on the treadmill or working out in the gym to shed pounds.

Terrebonne General Medical Center dieticians Kelly Phillips and Jamie Luke have a few menu suggestions for those opting for a healthier lifestyle.

Luke, who manages TGMC’s Clinical Nutrition section of the Food Nutrition Services Department, said a one- to two-pound weight loss is considered healthy. A slow loss ensures that the pounds shed are from fat stores and are not fluid or muscle loss.

Phillips and Luke agree the best way to stay on a weight-loss plan is not to focus on numbers, but rather on just eating healthier.

“Healthy eating includes limiting saturated fat, increasing fiber consumption, having a healthy breakfast every morning, snacking on fruits and vegetables and practicing portion control,” said Phillips, who heads TGMC’s Food Nutrition Services Department. “Combining healthy eating habits with daily physical activity will promote healthy weight loss.”

For those struggling with weight and hours spent at work, the licensed dieticians suggest starting a Weight Watchers program in the workplace. After all, the majority of people spend eight to 12 hours a day at a job.

Terrebonne General hosts a Weight Watchers-At-Work program.

“This support group offers nutrition guidance, weight loss monitoring, and moral support,” Luke said. “Morrison Healthcare Food Service provides TGMC employees and visitors with Weight Watchers menu items.”

“This program provides customers with meals freshly prepared following Weight Watchers’ recipes,” Phillips added.

The following Weight Watchers recipies are for those watching their weight.

Corn and Bacon Chowder

(Makes 4 servings)

Ingredients:

2 slices of turkey bacon, cut

into 1/2-inch pieces

2 tablespoons plus 2

teaspoons of water

1 onion, chopped

1/2 yellow bell pepper, seeded

and chopped

2 1/2 cups of low-sodium

chicken broth

2 medium all-purpose

potatoes, peeled and cubed

2 cups of whole corn kernels

1/4 cup of light cream

Directions

In a medium nonstick saucepan over medium-high heat, cook the bacon in 2 tablespoons water until crisp. With a slotted spoon, transfer to a paper towel; discard the liquid. Add the onion, bell pepper, and 2 teaspoons of water to the saucepan; sauté until soft, about 5 minutes. Add the stock and potatoes; bring to a boil. Reduce the heat and simmer, partially covered, until the potatoes are almost tender, about 15 minutes. Stir in the corn; simmer 5 minutes longer. Remove from the heat; cool slightly. Transfer 2 cups of the soup to a food processor or blender; puree. Pour back into the saucepan; stir in the cream and heat to serving temperature. Serve, topped with the bacon pieces.

Per Serving (1/4 of soup): 209 Cal, 8 g Fat, 4 g Sat Fat, 0 g Trans Fat, 22 mg Chol, 175 mg Sod, 30 g Car, 4 g Fib, 6 g Prot, 28 mg Calc.

Tomato Salad with Red Onion & Basil

(Makes 4 servings)

Ingredients:

3 tablespoons of red-wine

vinegar

4 teaspoons of olive oil

1/2 teaspoon of salt

1/2 teaspoon of Dijon mustard

1/4 teaspoon of freshly ground

pepper

4 tomatoes, thinly sliced

1 red onion, thinly sliced

1/3 cup of tightly packed fresh

basil leaves, shredded

Directions:

To prepare the dressing, in a small bowl, whisk the vinegar, oil, salt, mustard, and pepper. In a large salad bowl, combine the tomatoes, onion, and basil. Drizzle with the dressing, toss to coat. Refrigerate, covered, tossing once, until the flavors are blended, at least 1 hour.

Per Serving (1 cup): 90 Cal, 5 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 299 mg Sod, 12 g Carb, 3 g Fib, 2 g Prot, 51 mg Calc.

Southern Oven “Fried” Chicken

(Makes 4 servings)

Ingredients:

1/2 cup of fat-free buttermilk

1/2 cup of cornflakes, crushed

3 tablespoons of all-purpose flour

1/4 teaspoon of salt

1/4 teaspoon of freshly ground pepper

2 pounds of chicken parts, skinned

4 teaspoons of canola oil

Directions:

Preheat the oven to 400°F; spray a large baking sheet with nonstick cooking spray. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15 – 20 minutes longer.

Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.

Lemon-Butter Broccoli Spears

(Makes 4 servings)

Ingredients:

1 bunch of broccoli (about 1 ? pounds)

5 teaspoons of unsalted butter

2 teaspoons of fresh lemon juice

1 teaspoon of grated lemon zest

1/2 teaspoon of salt

1/8 teaspoon of freshly ground pepper

Directions:

Cut the broccoli into spears, discarding the thick, woody part of the stems. Bring 3 inches of water to a boil in a large pot. Place the broccoli in a steamer basket and add to the pot; steam until crisp tender, 3 – 4 minutes. Remove from the pot. Melt the butter in a large nonstick skillet over medium-high heat. When the butter foams, add the lemon juice and cook 30 seconds. Add the broccoli, lemon zest, salt, and pepper; cook, tossing, 1 – 2 minutes until the broccoli is well coated.

Per Serving (1 cup): 78 Cal, 5 g Fat, 3 g Sat Fat, 0 g Trans Fat, 13 mg Chol, 325 mg Sod, 7 g Carb, 4 g Fib, 4 g Prot, 63 mg Calc.

Apple-Cranberry Crisp

(Makes 4 servings)

Ingredients:

1/2 cup of quick-cooking rolled oats

4 tablespoons of packed light brown sugar

1 tablespoon of all-purpose flour

1 tablespoon of cold unsalted butter

6 empire or other firm cooking apples, peeled,

cored, and thinly sliced

1 cup of fresh or frozen cranberries

1 tablespoon of fresh lemon juice

1/4 teaspoon of cinnamon

1/8 teaspoon of ground nutmeg

Directions:

Preheat the oven to 375 degrees F, spray an 8-inch-square baking dish with nonstick spray. In a small bowl, combine the oats, 2 tablespoons of the brown sugar, and the flour; with two knives or your fingers; work in the butter until crumbly. In a large bowl, combine the apples, cranberries, the remaining 2 tablespoons of brown sugar, the lemon juice, cinnamon, and nutmeg; toss to combine. Spoon into the pan; sprinkle with the oats mixture. Bake until the filling is bubbling and the topping is golden brown, 35-40 minutes.

Per Serving (1/4 of crisp): 190 Cal, 3 g Fat, 1 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 44 mg Sod, 41 g Carb, 3 g Fib, 2 g Prot, 26 mg Calc.