Plant based chili recipe!

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Check out this healthy and tasty bean chili recipe from the cookieandkate.com.  Yes, that's right, no meat in this one, but full of delicious herbs and spices and satisfying!  This recipe called only for black beans, but instead, I used black beans, kidney beans and garbanzo beans.  I also added red pepper flakes to spice it up!  Keep plenty for leftovers as it was tastier the second day!  Takes about 15 minutes to prep and 37-40 minutes to cook.  I topped it over brown rice for a heartier meal! 

Yours in great health!

Kevin Grodnitzky, MS, RDN, CDE, LDN   Registered Dietitian Nutritionist

Creating habits vs. utilizing willpower: what's more powerful?

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When trying to create new health, nutrition, and fitness habits, I rely less on willpower and more on creating habits.  I was listening to a podcast interview with Dan Ariely, a Professor of Psychology and Behavioral Economics from Duke University, and he said that when you have a habit, you don't have to use your willpower. 

Do you have a simple, repeatable meal and fitness plan that is virtually automatic 90% of the week?  Are you focused more on creating habits than following the perfect diet or fitness routine? Certainly we want to eat healthy most of the time and exercise regularly, but creating simple, repeatable habits set us up for success. 

Tim Ferris, on this YouTube video, talks about how to overcome procrastination and create a habit (from approximately 2 minutes 37 seconds to 6 minutes and 50 seconds in the video) and it's worth checking out. 

For example, I exercise 5-6 days per week and have been doing so consistently for about 17 years.  Now I generally exercise for 30 minutes to 1 hour, but on days when I don't want to do anything, I lower my goal until it's achievable, say 10 minutes of exercise.  Once I get started exercising for a few minutes, my energy increases, I feel more motivated, and then work out for my usual duration.

Creating habits rather than relying on willpower and lowering goals until achievable make a powerful combination.

Yours in great health!

Kevin Grodnitzky, MS, RDN, CDE, LDN    Registered Dietitian Nutritionist