Set Goals For Healthful Lifestyle

While jogging one morning I passed a trim, blond-haired woman walking down the street. She called out to me, and I went over to talk to her.

It turns out we had attended graduate school together, and she was a dietitian like myself.

If she hadn’t spoken, I wouldn’t have recognized her. She had lost about 30 or 40 pounds and looked great. Exercise had become very meaningful to her. To her credit, she was the proud finisher of two Ironman triathlons, grueling events of swimming, bicycling and running.

I was definitely impressed. Here was a woman who had changed her life and made a serious commitment to nutrition and exercise.

With the newness of the school year still fresh for all of us, this is a good time to evaluate goals of eating nutritious foods and getting adequate exercise.

Cool temperatures make it a perfect time of year to keep in shape. It’s still light enough in the evenings to take a brisk walk. A bike trip on weekends can be pleasurable, and the parks beckon for a few last visits.

Fresh produce is still abundant in the grocery store, and there’s a lot of variety. Grilled low-fat foods with a green salad and a dish of nonfat sorbet can be the light meal that satisfies but doesn’t overload you with calories for the evening.

Consider how you take care of yourself and then take action. You’ll feel better in the long run.

Corn and Black Bean Pasta Salad

From the Pillsbury Fast and Healthy magazine.

8 ounces (2-1/2 cups) uncooked tiny bow tie pasta

2 cups frozen corn

1/2 cup fat-free Italian salad dressing

1/4 cup tomato sauce

2 tablespoons finely chopped cilantro

1 teaspoon chili powder

1 (15-ounce) can black beans, drained and rinsed

2 medium tomatoes, seeded and chopped

Cook pasta to desired doneness as directed on package, adding corn during last minute of cooking time.

Meanwhile, in a small jar with a tight-fitting lid or a small bowl, combine salad dressing, tomato sauce, cilantro and chili powder; shake or beat until well blended.

Drain pasta and corn; rinse with cold water to cool and place in a large bowl. Add beans, tomatoes and dressing mixture; toss gently to combine. Serve immediately or refrigerate until serving time.

Yield: 4 (2-cup) servings.

Nutrition information per serving: 380 calories, 2 grams fat (5 percent fat calories), no cholesterol, 74 grams carbohydrate, 16 grams protein, 620 milligrams sodium.

, DataTimes MEMO: The goal of Five and Fifteen is to find recipes where you can do the shopping in five minutes and the cooking in 15. Merri Lou Dobler, a registered dietitian and Spokane resident, welcomes ideas from readers. Write to Five and Fifteen, Features Department, The Spokesman-Review, P.O. Box 2160, Spokane, WA 99210.

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