Sunday, July 27, 2014

Snack, Snack, Snack


Do you ever have one of those days when it just seems like you cannot stop eating?  Everything sounds good, but nothing really satisfies your “hunger”?  It happens, whether because you’re emotional and looking for comfort or maybe it’s simply because you are bored.  Whatever the reason, the pantry and fridge seem to keep beckoning you…snack after snack after snack after meal after snack after meal.
First, take a step back and figure out why you are “hungry”.  Different causes may call for different actions. 

Could you find something else to do?  Would a simple distraction do the trick?  Go for a walk, play a game, read a book, complete a puzzle, call a friend.  Sometimes simply agreeing with yourself that you’re not actually hungry and dedicating your thoughts to something other than food can keep you from emptying the snack shelf.

Otherwise it is vital that you have some healthy things around.  Being prepared is half the battle.  If it is one of those days and all you have are chips and cookies, well, guess what your intake is going to be.   Maybe you don’t have much at all and don’t feel like making anything so you run to the nearest fast food joint.  Again, not the healthiest option.  You may end up with a day filled with high fat and sugar calories and feeling especially icky.

So you’re going to eat more than usual today.  Okay, but at least get as much nutrition out of those extra calories as you can.  What do I mean?  When you feel like you need that snack, pick from whole grains, lean proteins, fruits, veggies, or low fat dairy.  Instead of potato chips, which would not fill you up on any day, choose a serving of whole grain crackers with reduced fat cheese cubes for instance.  Give yourself a chance to be satisfied by your snack choice.  Sticking to proper portions is a good start, then building your snack using a couple different food groups to keep it better balanced and more filling, then finally eating it mindfully.  Actually sit down and enjoy your snack.  You’ll be allowing more time to feel filled and may be less inclined to get more.

A couple of my go-to snacks are whole grain waffles with yogurt and fruit and Greek yogurt with granola.  Both of these combos give me good nutrition, satisfy my cravings, and are very tasty.  Do they sound good to you?

Simply top 1 toasted whole grain waffle with about 2 tablespoons of a light and low sugar yogurt (I like Dannon Light and Fit Vanilla) and then top with your favorite fruit (like sliced strawberries or bananas).  A simple sprinkle with cinnamon is tasty too.

My favorite yogurt and granola combo (currently anyways…I go through phases) is a single serve cherry chocolate Greek yogurt (again light and low sugar, Dannon Light and Fit Greek) with a dark chocolate macaroon granola from Nature Valley’s Love Crunch varieties (also lower sugar).   I probably put about 1 tablespoon in my yogurt.  Enough to give extra flavor and crunch.   Another great combo is a toasted coconut vanilla yogurt with banana nut granola.  Now I don’t know about you, but that kind of sounds like a treat.  It is, but I am also keeping my sugar intake down, getting a serving of dairy, some whole grain, and great protein from the Greek yogurt.

Be prepared and make healthy snacks convenient.  Nutritious calories are better than empty calories.  Happy snacking!

Sunday, July 20, 2014

Bananas!

The goal: buy bananas that are slightly under-ripe (green) so that over the next week you get a good two days of just perfect naners, and then finish them off as they get sweeter and softer, but never over-ripe and mushy.  Last two weeks = fail.  Thus I had 3 very over-ripe bananas in the freezer just waiting to be repurposed into a new delicious treat (treat to come…keep reading).

First things first.  Bananas can be a great part of a healthy, balanced diet.  They are a good source of potassium, dietary fiber, vitamin C and vitamin B6.  They contain a good many other nutrients too, in smaller amounts.  They are naturally free of fat, cholesterol and sodium.  Bananas also make a great addition to baked goods.  They impart moisture, of course some sweetness, and can replace some or all of the fat called for in a recipe (awesome!).

So, what did I make?  Well, I was gifted some fresh garden blueberries this week and had a hankering for a “coffee-treat” recently so I used the ingredients I had on hand to make single serve (one per morning coffee
J) Whole Wheat Blueberry Banana Muffins.  These were also husband approved, by the way.I started like I do many other baking recipes and found a basic muffin recipe online to which I then made adjustments depending on my available ingredients and “healthy substitutions.”  This one will be a keeper.


Ingredients:
1 1/4 cups whole wheat flour
1 1/4 cups oats
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/2 tsp cinnamon
1 cup mashed banana (I used all 3 of my over-ripe bananas)
1/2 cup low-fat buttermilk
(don’t have buttermilk: mix 1/2 Tbsp. lemon juice + skim milk to reach 1/2 cup)
1/2 cup packed brown sugar
2 Tbsp. unsweetened applesauce (instead of oil)
1 large egg, lightly beaten
3/4 cup blueberries (fresh or frozen)


Putting them together:

·        Preheat oven to 375 degrees.  Spray 12 muffin pan with cooking spray. 

·        Combine flour, oats, baking powder, baking soda, salt, and cinnamon in a large bowl.

·        Combine the rest of the ingredients (except blueberries) in a medium bowl.

·        Stir wet ingredients into dry ingredients until moist.

·        Fold in the blueberries.

·        Fill muffin tins evenly and bake for about 16-18 minutes (until golden brown and a toothpick/cake tester inserted into the center comes out clean).

·        Cool on a wire rack.

Eat and enjoy!  Great warm out of the oven, but will keep in the fridge and are delicious eaten cool with a cup of coffee or zapped in the microwave for a warm treat.
Nutrition (using the handy-dandy MyFitnessPal recipe tool):

Serving Size: 1 muffin
Servings per recipe:
12
Calories: 153
Fat:
1 g (low fat)
Sodium:
159 mg
Potassium:
215 mg
Total Carbohydrate:
33 g
Fiber:
4 g ("good" source of fiber from that whole wheat flour, oats, and banana)
Sugar:
15 g (keep in mind this is both natural and added sugar)
Protein:
4 g

Sunday, July 13, 2014

We all need a little balance...


You are going to be really good from now on so that you will reach your weight goal.  Only low fat, low sodium, low sugar, low calorie meals allowed.  Oh, and maybe snacks, but only if you work out.  Does that sound familiar?  This usually equates to the all too common daily intake that leaves you hungry and unsatisfied after you’ve made it past the honeymoon phase of dietary self-discipline (that first week when you feel empowered because you’ve succeeded at, unfortunately, depriving yourself). 
To reap results during your weight loss journey, YES you need a plan and YES you need dietary self-discipline, but you absolutely have to remember that life and eating must come with balance. 
Again, how often do “diets” fail because it becomes too hard to maintain for any length of time.  Expected when you remove the enjoyment of food out of the equation.  Why can’t you enjoy healthier foods and flavors?  Why can’t you make healthier decisions more convenient?  Eating a more nutritious diet does not have to be SO hard.  It will take some changes and planning, but think of all the effort and “tough times” you go through during a deprivation diet of some sort.  That effort can be put to better use, slowly but surely establishing lifelong healthy habits.
Back to the balance.  What do I mean?  I mean that it is quite silly to think that you will go the rest of your life without a treat, a dessert, a piece of fried chicken, a piece of pizza, or without finding yourself at a baseball game, carnival, fair, or other event with less than “diet friendly” food.  You must learn how to handle these foods or events without reckless abandon, but also realize that you CAN have them from time to time.  You CANNOT have them all of the time, but be realistic and don’t stress yourself out in a situation where the ideal healthy choice is not available. 
The beauty of eating a nutritious, balanced diet every day is that you are not going to ruin everything by enjoying a day at the ball-park, local festival or a dinner with your friend from out of town that just MUST try the diner down the street.  Most days aim to get all your food groups, eat moderate portions, have healthy snacks, and cook using healthy techniques (don’t forget the flavor!).  Then let yourself have a cupcake on your birthday, have a hotdog at the ball bark, or enjoy the unique and tasty experience which is Food Truck Fridays in Charlotte, NC, like I did this week.  Yes, my meal was not a part of my typical diet, but I absolutely enjoyed without guilt (just a little indigestion – a good reminder why I don’t eat this way weekly) a Friday evening out with my hubby at a cool (well actually quite warm) event we’ve only ever talked about attending.  With about 8-10 different food trucks to choose from we perused our options and ended up getting our meals from two different trucks.  Should I tell you what I had?  Of course, because it doesn’t represent my typical intake, but does represent some of the balance I allow when it comes to food.  The evening was not just about the food, but about the environment and fun we had enjoying a local tradition. 
Prime Rib Au Jus from Chef Street Bistro (yep, shaved prime rib with Swiss cheese, mushrooms, Tabasco onions and a side of hash browns).  It was tasty and I was full.  We took a stroll around town after our meal and I felt a little lighter.  As you practice healthier food habits…when you do eat items like my dish this evening, although you’ll enjoyed it, you may feel a little icky, maybe have some heartburn, and might even find yourself craving vegetables!  It’s true!  Great motivation to get back to the norm.
Have a plan, work on building a nutritious balanced diet with flavor that is realistic long term, and practice it 95% of the time.  Letting yourself take part in some of your favorite less “healthy” foods every once in a while may actually better help you stick to your plan overall.  It’s life!

Saturday, July 5, 2014

Cost vs. Flavor

It's a new recipe week!  In an effort to expand my culinary horizons, I've decided to try to make one new recipe each week.  I might make a new entrĂ©e, new side, or new dessert.  It's fun to explore new flavors and new cooking techniques and end up with some home run delicious dishes!

Of course my dishes must pass the hubby's taste test and then we'll decide to keep it or toss it.  We've made several of these new dishes in the past and added them to our "go-to" recipes, but as my husband would tell you, we don't make it back around to making our voted "good" or "great" recipes often enough -- because I keep making other new recipes instead.  I do the same thing with baking.  I'll make a kick-butt cookie, but won't make it again for months because I'm busy trying other new recipes.  I'll work on that, but it's safe to say we'll have quite the recipe collection to choose from.

I used to struggle with buying new ingredients in order to make a new dish.  I would say I am delightfully frugal and picking up a new herb or spice especially can be pricey, in my world anyway.  So often the cost would keep me from stepping out of my comfort zone of flavors and dishes because I could not convince myself that the cost would be worth it.  After biting the bullet once, I've actually come to quite the opposite conclusion.  Buying new kitchen staples (which can hurt at first - this week was a $6+ jar of sesame seeds - AHH!) actually help me to stay creative in the kitchen.  Once I have new herbs, spices, or other ingredients on hand, not only can I use them in the new recipe, but I can spice up some older recipes and learn to use the ingredient all over the place.  I don't have to buy a new "expensive" ingredient each week, but I've come to learn that doing so once in a while is a benefit in the long run.  Do it.

This week I made "Sweet Sesame Noodles with Chicken and Broccoli" from Cooking Light June 2014 magazine.  I had to put some of the ingredients on my grocery list, but others I had on hand (several because I chose to purchase them for an earlier recipe...benefiting all ready) or swapped in a worthy substitute (good for the budget).

Ingredients included (makes 4 servings):
1 (8-ounce) package uncooked soba (I used thin whole wheat spaghetti, and cooked 6 ounces)
1 (8-ounce) package broccoli florets (I chopped two small heads of broccoli)
Cooking spray
2 (6-ounce) skinless, boneless chicken breast halves
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 tablespoons rice vinegar
2 tablespoons dark sesame oil
2 tablespoons lower-sodium soy sauce
1 tablespoon creamy peanut butter (I used Crazy Richard's Natural, my fav)
2 teaspoons toasted sesame seeds, divided (This was my expensive and "worth it" purchase)
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper
1 garlic clove, minced
3 green onions, chopped

This was a super easy recipe to complete.  You can check out the complete recipe here: http://www.myrecipes.com/recipe/sweet-sesame-noodles-chicken-50400000135392/

It was the first time that I have toasted sesame seeds...success!  Tossed the seeds in a small skillet over medium-high heat and shook the pan frequently until the seeds were golden brown and fragrant.  The pasta and the broccoli I cooked separate from each other and set aside.  I pounded the chicken breasts for quick, more even cooking and cut them into my 1-inch pieces with kitchen shears.  The sauce mixed up fast with a whisk and then all the separate components were thrown together.




Delicious!  Slightly sweet, slightly tangy...a great oriental dish with whole grain, lean protein, healthy fats, and vegetables.  The recipe is a keeper, but I would make some adjustments next time.  Being a couple who favor our meat and veggies over our pasta, I thought there was too much pasta per serving.  I would increase the chicken by one-half breast, increase the broccoli by one small head and reduce the pasta by 2 more ounces (ultimately cooking 4 ounces).  Then everyone would get 1/2 serving of pasta and a few extra pieces of lean protein and veggie (notice I couldn't help but add an extra color -yellow squash- yum!).