We all seem to have such busy, busy lives these days, either by necessity or choice. This can be an obstacle to eating healthfully, but maybe if we tweak the way we look at it we can use some of the basic tenets to actually make it easier. I just took a few minutes to visit Wee Mama's Friday diary and saw that she, too, has been thinking about sharing recipes. I think I'll just ride that wave. Won't you join me? Welcome to WHEE.
WHEE (Weight, Health, Eating and Exercise) is a community support diary for Kossacks who are currently or planning to start losing, gaining or maintaining their weight through diet and exercise or fitness. Any supportive comments, suggestions or positive distractions are appreciated. If you are working on your weight or fitness, please -- join us! You can also click the WHEE tag to view all diary posts.
The proliferation of fad diet books continues but as the American waistline has expanded, so has the market for really helpful, science based books, several of which are/have been reviewed in WHEE by our own Edward Spurlock. Our First Lady Michelle Obama is focussing on childhood obesity, Jamie Oliver is bravely attempting a food revolution in West Virginia, and information on healthful eating is readily available. It can get confusing but keeping it simple and using common sense can help seperate the wheat from the chaff. Putting that information to practical use is where we often are challanged.
I'll share some basic thoughts on the subject that many of us are already familiar with and offer a couple of my favorite healthy "go to" recipes below the fold.
Here are some basic thoughts on healthful eating. Won't you please add on in the comments section?
* Choose foods that are in as close to their original state as possible. If your great grandparents wouldn't recognize it as food, as Michael Pollen says, don't eat it.
* Allow yourself the real thing, as your specific health needs dictate, rather than highly processed, modified foods, such as "low fat," etc. (Exception: low fat or skim milk.)
* Use rich foods as condiments, rather than the main course.
* Vinegars and hot sauce can be a healthy flavoring option to high sodium and fat flavorings.
* An ounce of dark chocolate, or a small scoop of sorbet, eaten mindfully, can satisfy that dessert craving.
* Know yourself - if you can't stop at just one or two, don't keep it in the house.
* Don't fear fat - use it! Healthy fats are critical to good health and help with satiety. Just make sure not to over do it - measure it if you need to. It is very easy to use 2 or 3 tablespoons of oil (240-360 calories) to saute when all you need is one or two teaspoons (40-80 calories.)
* Eat foods that are high in nutrients and water content, like fruits and vegetables, to meet your health needs and give you a sense of fullness without a lot of calories.
* Choose whole grains over highly processed ones.
* If you are trying to practice mindful eating, you know that most of the pleasure of a delicious meal is in the first few bites. After that, try to eat until you're not hungry, rather than til you're full.
* Keep in mind the "unwise, better, best" categories of food choices.
* Avoid "stinkin thinkin." If you overeat or binge one time, don't let that sabotage all your good efforts. Don't let a "slip" become a "relapse." Avoid the "all or nothing" approach. If you do slip, acknowledge it to yourself, and deal with it - perhaps by journalling or counselling. Then get back on that pony and ride!
Information about healthful eating is as readily available as poor food is. Putting the information to use so that we can grab a quick, nourishing meal as easily, or nearly so, as a unhealthful one, takes some planning. The number one thing we can do is prepare our own food. That doesn't necessarily mean cooking, as this recipe (apology for the retread from a previous comment) shows.
Hummus Salad Sandwich
Store bought or homemade hummus (or hommos!)
1 to 2 cups favorite raw vegetables (I like chopped broccoli, grated carrots, chopped red pepper, chopped fresh spinach.)
Whole grain Pita or bread or tortilla for a wrap
Simply prep the veggies, mix in the minimal amount of hummus needed to get the consistancy you like (it really doesn't take much if you are using juicy veggies like carrot and red pepper) and... wa-la. This is a great way to really get a lot of fresh veggies and is a very satisfying quick meal for about 250 to 300 calories, depending on amount of hummus and choice of bread.
I like the following recipe because it can be made at the drop of a hat from ingredients I keep on hand, it freezes well and it is delicious!
Spicy Black and Red Bean Soup
1 t (perhaps more) olive oil
1.5 c onion
1.5 c carrot, sliced
2 cl garlic
vege or chicken broth, perhaps 4 to 6 cups, or more if you like it brothy. (I do!)
2 t sug or honey (optional, balances out the tomatoes, but the carrots do, too.)
1 16 oz frzn corn
1 15 oz can ea red and black beans, drained
1 15 oz can mex style st tomatoes w jalapenol
1 15 oz can diced toms
1 5 oz can ch grn chilis - you can add jalopenos, too, if you like it spicy. (I do!)
saute onion and carrot and garlic 5 min, add remaining ingredients, simmer 1 plus hour, or till veggies are tender.
Won't you please share your "go to" healthy recipes in the comments below?
Scheduled WHEE diaries:
April 10
Sat AM - bloomin (?)
Sat PM - Edward Spurlock (Wansink, Ch. 5)
April 11
Sun AM - louisev
Sun PM - WHEE Open
April 12
Mon AM - NC Dem
Mon PM - WHEE Open
April 13
Tues AM - WHEE Open
Tues PM - WHEE Open
April 14
Weds AM - WHEE Open
Weds PM - Edward Spurlock (Kolata, Ch. 6)
April 15
Thur AM - WHEE Open
Thur PM - WHEE Open
April 16
Friday AM - WHEE Open
Friday PM - Wee Mama (weekly diary)