Dining out Do's and Don'ts

It can be tempting to splurge a little too much when we head out to a restaurant. There are many delicious healthy options, but sometimes we are starving or simply craving something that later we will wish we never ate.  That’s why it’s important to plan ahead. A few tips to keep in your back pocket for the next time you go out to eat:

Do: Check the menu online ahead of time. Take a look at the options which will satisfy your hunger, and fuel your body. Look for options that include a lean protein, a vegetable (if not, add one!) and include a starch (preferably a whole grain option)

Don’t: Ruin your healthy selection by forgetting to request “No butter, No Oil”. Oftentimes I hear people say they are embarrassed to make special requests when they go out to eat. Don’t be. Politely ask because it’s your meal and a simple modification that the chef can make.

Do: Request Grilled, Broiled or Steamed. Those are key words to look for on the menu when it comes to selecting healthy options.

Don’t: Go over board with cheese, fried foods, heavy cream or dessert. When it comes to foods that you absolutely love, but they don’t love you, I suggest sharing it. Especially if you know you’ll order it and pick at it until you’ve just about eaten the entire thing! Make it a treat to enjoy with others, and limit your portion size.

Do:  Try something new! There are so many ways to prepare a variety of meals and many cuisines to sample. Don’t be afraid to try new things.

Bon Appetite 

A little taste of fall

Fall is the best time to enjoy apples- A great source of vitamins and minerals along with soluble fiber.  The most delicious types of apples for late season are Fugi and Pink Lady. While you might see many varieties at the grocery store year round, these apples are in season now and very sweet. They are perfect for applesauce, pies, and salads.

If you want something sweet and satisfying, try making homemade applesauce. I found an easy crockpot recipe which will have your house smelling like the autumn season and taste delicious as dessert.

This could be fun to make with your children, or it could be a healthy option that you might practice cooking!

Crock Pot Applesauce

-10 large fugi or lady pink apples. Be sure to peel, core & slice or cut in chunks.
-1/2 cup water
-1 teaspoon cinnamon ( I like to add a little more)
-1/2 to 1 cup sugar or truvia. (be certain to adjust the sweetener. You will add much less of a sweetener than actual sugar- check the package)

Put all ingredients into crockpot. It should be about 3/4 full. Put on the cover and cook on low 8 to 10 hours or high 3 to 4 hours.

Enjoy!

Two weeks till Halloween...

You might have already bought your Halloween candy and find yourself slipping your hand in and just grabbing one or two here or there. Don’t be too hard on yourself for indulging a little, but be mindful of how much you’re eating. Take the time to enjoy and savor it. Then, think about healthier sweet options to incorporate into your diet throughout the fall season.

Try this salad:

Baby Arugula with sliced pears, tossed with a pinch of sea salt and fresh ground pepper. Add crumbled feta and drizzle with a homemade vinaigrette. Start with Extra Virgin Olive Oil, a teaspoon of honey and just enough balsamic. Whisk together before adding to the salad.

This salad pairs nicely with dinner. You can add chicken or shrimp to make it a meal.  The arugula gives it a nutty flavor combined with the sweetness of the pear will help you resist your candy cravings!

Need something different?

Try this new recipe which was just created this morning:

1 cup quinoa

1 cup of edamame

1 cup sliced grape tomatoes

Dijon mustard

Fresh cracked pepper

(Makes about  4 servings)

Cook quinoa as directed with 2cups of water, simmer for 20 minutes, add in the shelled edamame. It will most likely be frozen, which works well. Turn the heat down to low and stir in with ½ cup of Dijon mustard. Once the edamame is cooked, add in grape tomatoes. Garnish with fresh cracked pepper.  Enjoy warm or put in the fridge and have later as a salad.

Edamame is a great source of fiber, Vitamin A , low in sodium and Protein. It can be added to salads, soups or enjoy them out of the pods with a little sea salt. 

Not so boring salad...I promise!

Start with your greens- Steer clear of iceberg because it doesn’t contain any nutritional value. Try spinach, arugula or another leafy green. Then add in some colorful veggies. Toss in whatever is fresh and try to add a variety of colors.  Today I added grape tomatoes and beets. Then, select your protein- chicken, shrimp, tofu or beans- Garbanzo, endamame, black beans or navy beans are all delicious and help to vary the flavor of the salad. For an extra kick you can add in some nuts- Depending on what you added for the veggies and protein, you can add in fruit such as granny smith apples, pears, or oranges. Add in a nut- sesame seeds, pecans, walnuts, or sliced almonds.  Nuts will add a little extra protein. Try not to overload with them! Finally, top it off with a little cheese. Feta or a light blue cheese work well. If you prefer a softer cheese, goat cheeses is delicious but just watch your portion size. 

Lastly, beware of a common pitfall to a healthy salad. It’s the dressing! Go with a vinegar based dressing. Try balsamic or you can doctor up your salad without dressing and add fresh cracked pepper and seasonings. You’ve put in a ton of flavorful options which will keep your taste buds happy and eliminate your hunger.

Weekend Challenge:

Can you think back to this morning, afternoon and into the evening and recall what fruits and vegetables nourished your body?  If not, I challenge you to take a closer look at what you are putting into your body every day.  Oftentimes people tell me that they’ve tried writing in a journal and they don’t have time for it, or simply don’t want to see what they were consuming on a daily basis.  (It’s worth a try at least for one day) First, we need to realize that everything in moderation is typically healthy. Don’t beat yourself up over a cookie or a cup of ice cream.   It’s important to think not only about the physical attributes of eating healthy, but the fact that it strengthens your immunity, provides your body with more energy and impacts how well we live day to day. 

In an ideal world, we would be eating organic fruits, vegetables, starches and meats. In our everyday world we experience times when we perhaps don’t have the resources, maybe it’s lack of time. Whatever the case may be, I feel your pain and I recommend the following. Start by eliminating fast food from your diet completely. I’ve noticed that they are starting to put out healthier options. I’ve not seen them however unless you can read it and I mean pronounce the ingredients, avoid it. Next, include as many vegetables and fruits in your daily diet as possible. Chances are if you don’t have any other options in your house, you’ll find yourself appreciative of the food that you do have and hopefully continue!

 Don’t deprive yourself. Find something that you can enjoy a small amount of and then put it away. We all have our trigger foods that we love and it’s necessary to not bring them in your home. Enjoy them out with a friend so you don’t over indulge. The challenge over the weekend is to incorporate more vegetables, water and whole foods in your diet. Try to avoid packaged processed foods and tell me how you feel on Monday.

Have a great weekend! 

Fruits and Veggies: Clean 15 vs. Dirty Dozen

When you head out to the grocery store this week for fruits and veggies make notes on your shopping list of the items below that are from the "dirty dozen".  We should purchase them organically if possible.  The "Clean 15" are okay to purchase regardless if they are labeled organic or not.

EWG's Shopper's Guide to Pesticides in Produce 

http://www.ewg.org/foodnews/summary/

Dirty Dozen

Buy these organic

Apples

Celery

Strawberries

Peaches

Spinach

Nectarines
– imported

Grapes – imported

Sweet bell peppers

Potatoes

Blueberries
– domestic

Lettuce

Kale/collard greens

 

Clean 15

Lowest in Pesticide

Onions

Sweet Corn

Pineapples

Avocado

Asparagus

Sweet peas

Mangoes

Eggplant

Cantaloupe
- domestic

Kiwi

Cabbage

Watermelon

Sweet potatoes

Grapefruit

Mushrooms

 

A special thank you to my sister for passing this website along!

Happy July 4th...Think first!

As a nation, the 4^th of July marks a day which we celebrate our independence.  We come together with friends and family, set fire to the grill and are thankful for the warm weather to spend outdoors.  To enjoy time together during the holiday doesn’t mean put our healthy mindsets aside. Nope! It doesn’t have to mean overindulgence of food, drinks and oftentimes too much sun.

A healthy side option to bring to your cookout today is Watermelon Salad. It’s refreshing, and simple to make. Start by cutting up your watermelon, toss in fresh basil and mint. Roll up the leaves and slice. This will make it easier. For the holiday we added blueberries.  Finish it off with a bit of feta cheese on top.  The mix of flavors sound unique and they are and it’s truly delicious! I can’t take credit for this recipe as it’s my future mother in law who introduced me to it and now it’s a summer staple.

Also, if you’re celebrating with wine, beer and or cocktails, try to alternate with water to stay hydrated in the heat. Last thing- Wear your sunscreen! You’ll thank me later.

Have a Happy, Healthy and Safe 4^th of July!