Healthy Receipes
Tackle Your Food Issues
Do the right thing 80 percent of the time, then have fun the other 20 percent.
The reason we use food as a source of comfort has been examined from every angle by individuals a lot smarter than me. I'm not here to tell you what to do, but I want to give you a few suggestions on how to deal with tackling a food issue.
1. Do not skip breakfast.
People are 75% more likely to overeat the rest of the day if they skip breakfast. Now, if you have a hard time wanting food in the morning, make a nutritional smoothie: Throw in some frozen fruit, greens, protein powder, a little almond butter for satisfying fat and your liquid of choice. Oatmeal is an easy one in the morning. I have said this a lot, but remember that sugary cereal (aka cardboard with sugar) and bagels are not breakfast. Boil eggs and eat with a slice of toast or some avocado. Get your day started right.
2. Bored at work or home? Find a distraction other than food.
If you're at work and have a break, go for a walk or bring a healthy snack to eat. If you're doing "the kitchen roam" and find yourself with the fridge open, call a friend or give yourself an indulgent 10 minutes online. This will be one of the only times I say this, but go look up something silly or even informative online to distract yourself from food.
3. Eat only when you are hungry.
Don't just mindlessly shove food in your face because it's something to do. If you can not stop eating when you are bored, then try substituting it with a new habit.
4. Eat until you are full.
Put it in front of me and I will eat it. Hey, I was always taught to clean my plate, so of course I will eat until all my food is gone, even if it's long after I'm full. Either control your portions, or buy smaller dinner plates. If you are out to eat, (even if it feels
tacky) have them put half your food to go as soon as you get it.
5. Avoid fast food and vending machines.
This never ends pretty. Most of the food is fattening, tastes really good (so you overeat), and doesn't have much nutritional integrity. It's like dating a hot male or female that you know is psycho. Fun, exciting, but not going to end pretty. If you are on the road and have no other options, then try to pick the best of the bad. Don't super size your order and avoid fried anything, sodas the size of 5 gallon buckets with a free refiill, and bread. In general, reach for chicken, salads, and, if you can, drink water.
6. If you are stressed out or having a personal crisis reach for the phone, not food.
Call a good friend or ask someone to go on a walk in a peaceful place so that you can vent. Don't sit at home, alone, crying into a bowl of ice cream.
7. Find other things social to do that don't always involve food.
This is tricky because when you look at how we structure our days and lives, a lot of social interaction is around food. That's fine, but create a strategy for where you meet and eat. If you can combine it with some exercise and a healthy meal after, even better! This will provide a positive example for everyone.
8. Write it down. Keep a food journal.
You will be able to pin point exactly what foods and beverages are getting you where.
9. Have some fun.
If we do the right thing 80% of the time in
our lifestyle habits, then we can have some fun the other 20%. Moderation, not denia
Adding fiber to your food is not only good for you; it is your best friend when you are determined to lose those extra pounds combined with one of our natural products. Fiber can be in anything from a healthy bar to a salad.
Eat Smarter!
Try some of our healthy recipes!
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Steak Mexican Fajitas
Servings: 4 Category: Main Dish.
Nutrition Information:
Calories: 347
Protein: 29g
Carbs: 33 g
Fat: 11 g
Saturated Fat: 4 g
Sodium: 351 mg
Fiber: 6 g
Ingredients
1 pound flank steak, visible fat trimmed
1 large onion, sliced
2 large green bell peppers, sliced
Juice of 3 limes
1/8 teaspoon salt
1/2 teaspoon pepper
2 teaspoons chili powder
1/4 cup water
1/4 cup chopped fresh cilantro
1/2 cup enchilada sauce
8 corn tortillas (or small high fiber flour)
Instructions
Combine all ingredients except cilantro, enchilada sauce and tortillas. Marinate overnight or 8 hours.
Heat large nonstick skillet over medium-high heat. Add steak only and cook, stirring frequently until done.
Add marinade and veggies; cook unitl sauce has evaporated and veggies are tender.
Add enchilada sauce and cilantro. Serve in warm tortillas.
Serving Size: 2 fajitas
CHICKEN MUSHROOM SOUP WITH LEEKS
A bowl of soup is the winter equivalent of a summer salad—an easy, all-in-one way to get your veggies and protein.
This filling dish is full of flavorful leeks and potassium-rich mushrooms.
CHICKEN MUSHROOM SOUP WITH LEEKS
Serves 4
INGREDIENTS:
3 tbsp extra-virgin olive oil
2 boneless, skinless chicken breasts (about 5 oz each), cut into bite-sized pieces
1 large leek, white part only, trimmed and chopped
2 cloves garlic, peeled and minced
3 sage leaves
Pinch of nutmeg
1 1/2 lb mixed fresh mushrooms, coarsely chopped
2 qt low-sodium chicken broth
2 to 3 tbsp dry sherry
1 tbsp cornstarch mixed with 2 tbsp water
Chopped parsley
PREPARATION:
In a large soup pot, heat 1 1/2 tbsp oil on medium heat and sauté chicken 3 or 4 minutes or until opaque. Remove chicken from pot and add remaining 1 1/2 tbsp oil, leek, garlic, sage and nutmeg. Cook until leek is soft, 2 or 3 minutes. Transfer mixture to a small bowl, leaving excess oil in pot, and set aside. Add mushrooms to pot and cook until golden brown. Return chicken and leek mixture to pot, salt and pepper to taste and sauté about 5 minutes. Pour in broth and sherry and bring to a simmer. Add cornstarch mixture and simmer 2 or 3 minutes more. Pour soup into 4 large bowls and garnish with parsley to taste. Serve immediately
294 calories per serving
13.5 g fat (2 g saturated)
13.5 g carbs
1.5 g fiber
29 g protein
