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By Hope Warshaw The Washington Post. It's March, National Nu- trition Month, when the Academy of Nutrition and Dietetics spotlights the im- portant role of healthful eat- ing and physical activity to control weight and prevent chronic disease. But these aren't snap-your-fingers, easy-to-achieve goals. In honor of National Nu - trition Month, I exchanged e- mails with eight registered dietitian nutritionists, ask- ing them to divulge their se- cret weapons. Make a plan "If you fail to plan, then you plan to fail," says Elana Natker, who works in the Washington office of Food - Minds, a nutrition commu- nications company. "Our weekly menu and coordi- nated shopping list are in hand on my supermarket runs. The results: We eat healthier, waste less food and time, and there's less stress at dinner time," says Nancy Brenowitz Katz, man - ager of the Healthy Schools Act Initiatives inWashington and president of the Metro- politan Area Dietetic Asso- ciation. Keep healthful foods in the kitchen "I toss a variety of colorful vegetables, onions, carrots, potatoes, hearty root vege- tables in olive oil, herbs and spices. I roast and refriger- ate them," suggests Wendy Anderson, an in-store nu- tritionist for Giant Food in Severna Park, Md.Natker cuts the various vegetables she uses in salads and stores them in containers."Making salads becomes an assem- bly job versus the arduous task of washing, chopping and cleaning every time you serve salad." "My must-have-on-hand vegetables are onions, avo - cados, jalapeños and toma- toes. I chop various combi- nations for quick meals like paninis, flatbread pizza or quesadillas," adds Dana Ma- gee, a dietitian at the nutri- tion counseling practice Re- becca Bitzer & Associates. Fit in fruit and vegetables It's one thing to stock up on fruits and vegetables; it's another to eat them before they shrivel and go brown. "Three tactics help me," says Angie Hasemann, a pe - diatric dietitian at the Uni- versity of Virginia Children's Fitness Clinic and president of the Virginia Academy of Nutrition and Dietetics. One: She keeps fruit in her car for post-exercise snacks when that starvation feeling hits. Two: She kicks off her brown-bag lunch with fruits and vegetables before she digs into the main dish. "They take the edge off my appetite, slow my pace of eating and help me eat my fill." Three: She sneaks veg - etables into unlikely dishes, such as diced onions, raw squash and zucchini in spicy barbecue chicken nachos. Load up early, go light later Americans tend to eat a light breakfast or skip it, grab lunch on the run and eat the bulk of our calories from dinner on through the evening. Two experts upend this pattern. Sarah Waybright, owner of the W hyFoodWork s healthful dinner party ser - vice, front-loads her day to stabilize hunger hormones and avoid nighttime crav- ings. Breakfast is her largest meal. Next, she eats a mid- morning snack. "By the end of lunch, I've eaten three- quarters of my calories. I'm fueled while I work and don't sleep on loads of calories at night," she says. If your mornings are too rushed, try to fuel up at lunch. "I don't have time for a big breakfast, so I chow down on a big, healthy lunch. This helps me shrink my din - ner and limit evening snack- ing," Hasemann says. Have snacks ready It can be hard to hunt down healthful snacks on the go. So bring your own. "I have plenty of those dol - lar-store quarter-cup plas- tic containers and pack por- tion-controlled snacks to go in them," Magee says. De-stress the 6 o'clock scramble The nightly question "what's for dinner?" begs for a quick and easy answer. The key is advance thinking. "We keep a go-to list of family favorite dinners next to the fridge. As I see new recipes, I add them," Nat - ker says. To get one step closer to the dinner table, Anderson assembles dinner ingredi - ents before leaving for work. "It also lets me know what I might need to buy on my way home," she says. Magee freezes portion- controlled single servings of meals in muffin tins: a batch of soup, stew or homemade pasta sauce. Once they're frozen, she pops them out of the tin and into freezer bags. Then din - ner is as simple as boiling pasta and heating servings of sauce in the microwave. HealtH National Nutrition Month encourages going with a plan Changing eating habits is better with controlling options By Darlene Superville The Associated Press WaSHINGtON » Michelle Obama is working again with Epicurious and the de- partments of Education and Agriculture on a third na- tionwide recipe contest. It's part of the First La- dy's "Let's Move" initiative that encourages youngster to me more active everyday and to make healthy choices about eating. The third Healthy Lunch - time Challenge ends in the summer with a kids' "state dinner" at the White House. Some of the winning recipes will be served. Eight- to 12-year-olds from all 50 states and six U.S. territories are invited to submit an original recipe for a healthy, affordable and tasty lunch. Recipes must follow Agri - culture Department guide- lines for a healthful meal and fruits and vegetables must make up about half of the plate or recipe. Recipes can be submitted through April 5. NatIONal First lady to host 3rd kids' recipe challenge Contest calls for healthy, affordable, tasty David Hagedorn The Washington Post The only side dish you need here is served right in- side the meat, but feel free to offer a simple green salad on the side, a plate of fresh green beans or a winter mix of carrots, cauliflower and broccoli slighty simmer un - til done but still crisp. In the stuffing, you can substitute any green you wish, such as spinach or kale, for the stuff ing's chard. What ads the flavor and makes this a standout dish is the addition of andouille sausage to the stuffing mix. M A K E A HEA D: The stuffing can be made and refrigerated a day in ad - vance. This recipe makes four servings. From Washington food writer David Hagedorn. Nutrition Per serving: 680 calories, 72 g protein, 15 g carbohydrates, 36 g fat, 13 g saturated fat, 175 mg cho - lesterol, 920 mg sodium, 2 g dietary fiber, 2 g sugar DINNer Pork chop dish includes veggies Stuffing recipe calls for chard, but spinach or kale will go nicely Deb LinDsey — The WashingTon PosT With these stuffed Pork Chops, the only side dish you need is served right inside the meat, but feel free to offer a simple green salad on the side. Online: More informa- tion and the contest rules can be found online. www.recipechallenge.epicuri- Ous.cOm. Online: For more advice from the acad- emy of nutrition and Dietetics, go to www.eatright.Org. stuFFeD pOrK chOps ingredients Four 1-inch-thick, 10-ounce rib pork chops, make sure they are trimmed of most of their fat 2 tablespoons extra-virgin olive oil 1 pound swiss chard or rainbow chard, stemmed, cleaned and coarsely chopped (8 cups) 1/4 teaspoon kosher salt 1 link (3 ounces) cooked andouille sausage, cut into 1/2-inch pieces One 4-inch piece French baguette, cut into 1/2-inch cubes, or about 2 full cups 1/2 cup freshly grated parmigiano-reggiano cheese 2 large cloves garlic, sliced thin 1/2 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 3/4 cup homemade chicken broth, or a no-salt-added store bought versiou can be used method use a sharp paring knife to cut a horizontal pocket in the loin part of each chop, going all the way to the bone. heat 1 tablespoon of the oil in a large saute pan over medium-high heat. Once the oil shimmers, add the chard and the salt; cook, stirring oen, to wilt the greens, about 2 minutes. transfer the greens to a large bowl, then add the andouille, baguette cubes, cheese, garlic, oregano and pepper, stirring until well incorporated. Fill the pocket of each chop with a cup of stuffing. press the edges of the chop to- gether and secure them with toothpicks. use the palm of your hand to gently flatten each chop and distribute the stuffing evenly. they will be quite full. season them on both sides with salt and pepper. preheat the oven to 300 degrees. heat the remaining table- spoon of oil in an ovenproof saute pan (large enough to hold all of the chops) over medium-high heat. Once the oil shimmers, add the chops and cook for about 2 minutes on each side, just to brown them. add the broth, then cover tightly with alumi- num foil; transfer to the oven to bake for 30 minutes, then remove the foil. allow the chops to rest. transfer the chops to a plate; use the same foil to loosely cover the chops while they rest for 10 minutes. to serve: spoon some of the pan juices over the chops, or, if you wish, reduce the juices to thicken them slightly. Visit us at: www.nuwaymarket.iga.com Meat Specials Produce Specials "Your Family Supermarket" We appreciate your business - and we show it! HOURS: 7AM - 9 PM DAILY 384-1563 WE FEATURE BLACK CANYON ANGUS BEEF CUSTOM CUT MEATS AT NO EXTRA CHARGE NO CARDS REQUIRED FOR EVERYDAY LOW PRICING OR SALE ITEMS WE ACCEPT FOOD STAMPS Prices good March 12th thru 18th, 2014 We Accept EBT 8049 Hwy 99E, Los Molinos, CA Murphy's Corned Beef Brisket Points $ 1 99 lb. $ 1 29 lb. $ 2 99 lb. $ 5 99 lb. Grocery Specials $ 2 79 lb. 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