How do you make fish taste good?

May 8th, 2009

Are you a fish lover?  If yes, can you provide some suggestions for ways to make fish taste good…or even great?

We never ate much fish when I was growing up so I don’t have a natural affinity for eating it or preparing it.  I make tuna salad and grilled salmon, but that’s about the extent of my skills.  If you know and love fish, help us out here.

What kinds of fish do you buy?

Any special secrets for selecting it?

How do you cook it?

What do you serve it with?

How often do you eat it?

Thanks for sharing your experience with us.  Make your comments at the comment link below. 

How do you feel about microwaves, additives, and preservatives?

May 7th, 2009

I use a microwave now and then, but I’ve dramatically cut down my use.  I microwave popcorn sometimes, but I now pop it more frequently in a pan (oh my!)

And I read labels before selecting from several options.  If the item contains a lot of chemicals and additives (emulsifiers, thickeners, preservatives, cheap oils, corn syrup, artificial coloring, etc.) I select a different item (usually).

I also frequently purchase organic dairy products, eggs, some meats, and some fruits and vegetables.  I’d love to buy all organic, but the cost and selection isn’t quite there for me yet.

I’ve also stopped using plastic water bottles, aluminum pans and most coated pans. 

I don’t feel virtuous about making these choices.  It’s just a personal choice for me.  And I know that studies can prove different things.  I’m just being conservative. 

Your Turn–How about you?  How do you feel about these issues?  Are you concerned?  Not at all worried?  Have you got solutions?  Please share at the comment link below.

Effects of Corn Syrup Aren't So Sweet

May 6th, 2009

About this Common Sweetener —
By Becky Hand, Licensed & Registered Dietitian

Check out this article by Becky Hand.  You’ll probably start reading food labels more carefully after reading this.  I’ve always tried to avoid corn syrup, but now I’m going to put it on my "no way Jose" list.

If you sign up for an account with www.SparkPeople.com you can get good articles like this.  You can also track your fitness, nutrition, and weight loss.  If you like online tools, this is a very good one and it’s free. 

Your Turn:  Do you know of good online tools you could recommend?  Share them at the link below…and tell a little bit about what you like about them. 

100 Super Foods – Do you eat these?

May 6th, 2009

If you ever wonder…"what should should I eat," post this list of 100 super foods in your kitchen and build your meals and snacks around them.

Your Turn:  Please share your ideas for including more of these super foods in your diet.  got recipes?  Please share!

Other comments about this list of 100 are welcome too!

What are your secrets for making healthy food fast?

May 5th, 2009

Comments are starting to heat up . . . keep them coming!

We all know we’d eat better if it was faster to do so.  Sometimes we are busy, overwhelmed, tired, stressed, and overbooked .

Work can get demanding, and by the time we get home at the end of the day…we’re ready for dinner!  So the question of the day is “What are your secrets for making healthy food fast?”  We’re not talking here about mixing up Hamburger Helper or other convenience foods that are loaded with empty calories, artificial ingredients, and cheap carbs.  Yes, I’m being a bit of a snob….because I’m looking for ideas too….and I want them to be good for me. 

Here are a couple of example of fast, healthy foods that include convenience foods.  I make soup quite often and I usually start with a box of organic broth, a bag of frozen vegetables, and a variety of fresh veggies thrown in (like garlic and onions, spinach, pea pods, green peppers, and carrots). I often dump in a can of something like  beans or tomatoes.  On occasion when I’m super busy, I buy bagged pre-washed lettuce, broccoli, and shredded carrots as salad starters.  Then I add additional ingredients.  I don’t do this all the time because I’m frugal and like to make my own “bagged greens” and  veggies for quick salads. 

You can also use leftovers from takeout as a side dish and prepare the rest at home.  I rarely eat the entire entrée of Pad Thai, so I have it again the next day with some veggie side dishes.  Makes me really happy….to have it twice! 

Get in the habit of eating only half of your entrée … because serving sizes are usually huge and we don’t need to eat that much.  Ask for a “to-go” box before you take your first bite.  Include the request for a box in your order.  Occasionally they forget, so you may have to ask again for a box.  You don’t need to strictly box up half of it, but eyeball the portion and determine how much would make a great meal the next day.

My personal rules for using convenience foods as part of my meal plan are these:

1. They may be frozen, but they don’t contain preservatives or other additives.
2. They may be boxed, but they don’t contain artificial ingredients, empty calories, or cheap carbs.  I make an exception for tapioca pudding because I love it so much.  We all bend the rules now and then!
3. They may be takeout, but they are for the most part healthy for me.

Your turn!  Do you combine healthy convenience foods (boxed, packaged, frozen, take out) with fresh foods? Share your secrets.  We need ideas….so please share at the comment link below.  Thanks!

What did YOU have for snacks today?

May 4th, 2009

Are you a snacker?  A healthy snacker….or a junk food snacker?  Today I snacked on figs, almonds, raisins, and a 70% cocoa square.  Sometimes I’m not so virtuous.

Snacks are one of the greatest sources of calories.  Think about it.  You try to eat a healthy breakfast, lunch, and dinner, but you let down your guard when you have that energy slump around 3pm and you head to the snack bar.  Whoa! and the calories in those snacks.  Take a peek at the nutrition label.  Candy bars are around 240 calories!  Chips are in the 200 calorie range too. 

What your body probably needs more than it needs a snack, is to take a little walk and drink some water.  Listening to your body (moving it and hydrating it) will save you a ton of calories over time.

Want ideas for 100 calories or less…..no problem.  Get them here.

Now it’s your turn.  What are your favorite snacks?  Share your ideas (recipes?) for healthy snacks.  We’d all like to eat better….and snacking is a great place to shave calories.  What are your great snack ideas?  Tell us at the comment link below.

What did YOU have for lunch today?

May 3rd, 2009

I’m inspiring myself with this healthy eating series…..so yesterday instead of running to a restaurant for lunch, I made a great chicken salad.  I had intended to make tuna salad, but you’ll hear all about that on the video. 

The recipe I describe in the video below made three servings … the perfect amount … because I never had a chance to get tired of it.  You can eat this straight up, in a sandwich, or on Rye Krisp crackers if you’re trying to avoid gluten. 

What did you have for lunch today?  Give us all the gory details.  Even if it wasn’t healthy.

What are your most favorite (typical) lunches?

What’s your favorite healthy lunch?

We need ideas of lunches to bring to work….so tell us about that too!

Give us the lunch scoop at the comment link below….

What did YOU have for breakfast this morning?

May 2nd, 2009

Do you even eat breakfast? I know that breakfast is a big challenge for a lot of people.  We’re not hungry when we get up (probably because we ate too late the night before) so we skip breakfast.  But then we get starved around 10 and head for the vending machine or fast food restaurant for a breakfast platter.

Breakfast used to be a challenge for me until … I discovered smoothies.  Now I make a smoothie for breakfast 4 or 5 days a week.  The other days I might have oatmeal with nuts and raisins or an egg and veggie dish.  Think of all the calories you save eating a healthy breakfast….that’s what I think about because I used to fall prey to the 10 am hunt for hunger in all the wrong places.

Here’s how I make my smoothies

Every day my smoothie fruit ingredients vary according to what I have on hand and what I’m in the mood for, but here are the options I usually choose from.  In a regular blender I blend …

Variety of fresh and frozen fruits

• raspberries, cranberries, black cherries, peaches, bananas, mangos, blueberries, pineapple, apples, pears, grapes, grapefruit.
• a squirt of lemon juice (fresh or reconstituted)

Special things I think are good for me

• a splash of chlorophyll (store in the fridge)
• about a tablespoon of colloidal minerals (I don’t really measure) (store in the fridge)
• a couple of ounces of aloe vera juice (store in the fridge)
• a scoop of whey protein powder

Optional things you might like to add

• ground flax seed
• ground hemp seed

Special notes: I make my smoothies fresh every morning so I get the best of the nutrients–before anything oxidizes and nutrients are lost.  It’s much cheaper to make your own than buy them at the store–if you’re living frugally.  I have a very efficient routine/system set up so I can make my smoothies in 5 minutes or less…and I’m not exaggerating.

My smoothies taste great and hold me until 10 or 10:30 in the am.  If I get the munchies before lunch I snack on a small handful of nuts and dried fruits like figs, dates, cranberries, or raisins.

Smoothies solved my breakfast dilemma…..so now to solve the lunch and dinner dilemmas   That’s why we’re doing all this posting in May!

OK enough about me and my smoothies…

• What did YOU eat for breakfast today?
• Did you eat breakfast?
• What are your favorite breakfasts?
• Share any recipes or prep tips

Do tell … at the comment link below.

What Did YOU Have for Dinner Today?

May 1st, 2009

May Day – Healthy Eating Alert!!

Some days I just think, “Man I have to think about what to have for dinner again?!?!”  After a long day…it’s not always easy to think about what to have for dinner – I just want it served!

While walking Toby along the Kansas River this evening, I thought long and hard about what to do about dinner.  Oddly enough, I couldn’t come up with anything.  Sometimes that happens if I’ve eaten out too much – nothing sounds good.

So I did what I always do when I’ve been eating out too much – I made a salad (romaine lettuce, cucumbers, carrots, pumpkin seeds and walnuts with a balsamic vinaigrette dressing).  It was a pretty simple salad but satisfying.  I had more things I could have prepped to put in it, but I just didn’t want to bother.  A little tired after a week of projects.  Then I had a great idea…..

My great idea about healthy eating…for the month of May

I have a very talented, smart, healthy, eager list of subscribers.  You can help me decide what to have for dinner so I can create my Top 10 List of Dinners–and so can you!  Many of my subscribers are wellness experts or health nuts….so hey, we’re just a few comments away from having a ton of new ideas.

Here’s what I’d like to do for the month of May if you’re willing.  I’ll post regularly about healthy eating and ask for your contributions.  You can tell us what you had for breakfast, lunch, dinner, and snacks.  You can review of your favorite cookbook/s.  You can share simple, healthy recipes.  You can tell us how to make your favorite dressing.  I’m loving this idea.

If you haven’t already subscribed via the RSS feed or the big red button at the top right for email alerts when I post…I recommend you do that you’ll be on top of it as soon as a new healthy eating post goes up.  Sound good?

Let’s start by  telling us what you had for dinner today? Even if it was a #1 at McDs or a Crunch Wrap Supreme at Taco Bell….do tell!  We’re going to feel free to be real here about what we eat.  And we won’t be food cops. 

What did YOU have for dinner today?

And … what are your typical favorite dinners–especially things that you make fast–maybe even without a recipe?  We’re looking for dinner ideas!