Monday, July 22, 2013

4 Quick Meals for Your Healthy Family


In an ideal world, you'd prepare every meal from scratch, using the most nutrient-packed foods possible. In the real world, a hectic work schedule, family commitments and staying active can leave you with little time and even less energy to cook. Thankfully, when you're in a time crunch, you can skip a lot of the chopping—or the urge to call for Chinese takeout—because the grocery store is full of healthy, ready-to-use items. Use them to your advantage, and you can set a new precedent for a healthy, satisfying meal.

Mediterranean Chicken Pizza
Place a 12-inch whole-wheat pizza crust on a baking sheet and bake at 400F for 6 minutes. Remove crust and turn oven to broil. Spread 3/4 cup jarred pesto on crust and top with 1 cup packaged arugula, 8 ounces cooked chicken-breast strips, 2/3 cup jarred, sliced roasted red peppers, 2/3 cup jarred, sliced olives, 1/2 cup torn fresh basil, and 4 ounces crumbled goat cheese. Season with black pepper. Broil for one minute.
Serves: 4 Total time: 15 minutes

Substitutions
Try baby spinach instead of arugula.
Sub in low-fat grated mozzarella or feta for goat cheese.
Use whole-wheat pitas for mini pizzas.
Swap chicken with canned white tuna.

Sweet and Sour Shrimp Stir-Fry
Heat 1 tablespoon oil in a large saute pan over medium heat. Cook 2 teaspoons jarred, minced garlic, 1 teaspoon red chili flakes, 1 package frozen Asian vegetable medley, and 1 cup frozen lima beans for 5 minutes. Stir in 1 package frozen wild caught cooked shrimp; cook 3 minutes. Add 1 cup unsalted cashews, one 20-ounce can pineapple chunks, 1/3 cup of the canned pineapple juice, and 1 cup jarred sweet-and-sour sauce; heat for 2 minutes. Serve over brown rice.
Serves: 4 Total time: 15 minutes
Substitutions

Try frozen mango instead of pineapple.
Omit lima beans in favor of edamame or fava beans.
Swap out the shrimp for cooked, packaged chicken strips.

Crunchy Cocoa Chili
Heat 1 tablespoon oil in a large saucepan over medium heat. Add 1 diced onion and one 8-ounce package of sliced cremini mushrooms; cook 4 minutes. Stir in 1 block of firm tofu (diced), 2 teaspoons cumin powder, 1 teaspoon chili powder, 1 teaspoon jarred, minced garlic, and salt and pepper to taste; cook 3 minutes. Add one 28-ounce can diced tomatoes, one 6-ounce can tomato paste, one 15-ounce can each of black and kidney beans (drained and rinsed), 1 cup frozen corn, and 2 tablespoons cocoa powder; simmer for 30 minutes. Serve with crumbled whole-grain tortilla chips on top.
Serves: 6 Total time: 40 minutes
Substitutions

Use frozen peas to replace corn.
Cook lean ground chicken or turkey breast with the onion instead of tofu.
Swap the tortilla chips for shredded reduced-fat cheddar cheese.

Mini Salmon Loaves with Salsa
Combine two 5-oz. cans wild salmon (drained), 1 cup frozen chopped spinach (thawed), 1 diced red bell pepper, 2 tablespoons chopped dill, juice from 1/2 lemon, 1/2 cup quick-cook rolled oats, 2 large eggs, and salt and pepper to taste. Divide mixture among 12 lightly greased muffin cups and bake at 375°F for 20 minutes. Let cool before unmolding, and serve topped with jarred salsa.
Serves: 4 Total time: 30 minutes
Substitutions

Try canned crab instead of salmon.
Swap out red bell pepper for diced frozen asparagus.
Trade spinach for collard greens.

Life's too short to eat bad food, and the more you cook, the more money you will save and the less likely you are to suffer from badly prepared meals made from ingredients saturated in pesticides, sugar, fat, and salt. 

Sunday, July 14, 2013

Traveling? Here's how to enjoy without going overboard


Vacation season is in full swing.  Most of us research where we’ll stay, what we’ll do, the most economical ways of traveling and how we are going to maximize our vacation time. What might get lost is how you’re going to maintain your healthy lifestyle and keep your motivation up when you’re away from home and your usual routine.   Use these tips to keep sane, healthy, and successful on your summer vacation.

Try to do one meal where you have NO carbs...for breakfast have a veggie omelette, no toast or hashbrowns.  For lunch a salad with no bread, croutons, etc. This will counter carb heavy dinners and excess drinking.

Don't forget about portion sizes.  If you have a fridge in your room, ask for a box with your meal and put half away immediately.   If you are at dinner and have no means to take carryout or don't want to carry around the box, ask if they will give you a lunch portion.

If you really must have dessert, savor only a few bites or share it with someone.  Make up for it with extra activity and make sure your next meal is healthy and full of protein and veggies.

Even on vacation you can pack your own favorite healthy treats.  Throw your favorite protein bars in your suitcase or carry on bag.  Snack on them between meals so that you keep your metabolism going, stay satisfied and therefore less likely to indulge when presented with a treat.

Stay Busy! You probably can’t wait to ‘do nothing’ on vacation, but long stretches of relaxation may lead to snacking or overeating out of boredom. Make sure that you get sufficient relaxing each day but keep your schedule busy with fun activities that’ll keep your mind off food.

When you do have downtime, have a strategy to manage it: If you’re going to be in the car for long stretches, listen to books on CD.  If you are at the cottage and love to read, do it on the front porch or by the lake, where you’re less tempted to head into the kitchen. Keep a large water bottle with you to sip on while you’re reading. Also bring your ipod and listen to music you hear when you’re working out—it’ll be a good reminder of all you’ve accomplished and why you’re committed to staying on track. 

Don't eat too late - cut it off at least 3 hours before bed. Those calories will instantly turn to stored fat when you sleep on them, not to mention heartburn and overall discomfort.

Make sure you get some exercise, a quick walk or run early in the morning will really keep you on track and maintain your fitness level.  At your hotel, walk the stairs instead of the elevator.  They likely have a treadmill, maybe even some free weights.  You could even pack a resistance band in your suitcase or better yet, do the following quick bodyweight circuit in your room and get your traveling companions to do it with you:

25 Jumping Jacks
15 Push Ups
25 Squats
30 Bicycle Crunches
10 Tricep Dips
30 Second Plank
repeat 3 times -

Like to drink on vacation?  It is especially important to get exercise in when you are drinking because you need to boost your metabolism after a night on the town....drinks slow you down for up to 72 hours!!!!  

Where drinks are concerned....red wine is better than white (antioxidant properties and less sugar)...clear alcohol (vodka, rum, gin) is a better choice for liquor and always choose lower calorie mixers, such as club soda, lemon, limes, grapefruit juice, etc.  Stay away from diet mixers to avoid the chemicals, which will further slow your metabolism down. If you like fru fru drinks, ask the bartender to skip the simple syrup in drinks like a Mojito, Daiquiris and Margaritas.  

Regardless of whether you like to eat or drink (or both!) on vacation, keep tracking your calories.  This way you can keep within your calorie range while staying accountable away from home.  
 
No matter where you go this summer, practicing moderation will keep you on the right path and will give you a feeling of accomplishment that will stay with you long after your trip. 

Happy and safe travels to you this summer.  Enjoy!